Sunday, October 2, 2011

Rest & Recovery

Co-Motion Macchiato. Built for pure speed, it omits the center bracing tube, and features a belt Captain's drive.
 After Sister Heat (love child of Father Time and Mother Nature) took most of the summer off, she made a saucy appearance last week, with temps in the high 90s, but it's been cooling off dramatically now, with highs in the 70s, and rain on the way for Tuesday if the weather guessers are to be believed.

After a smoking fast Tuesday night ride with SBH, just 2 days after a 50 miler 2 weeks ago Sunday, I found myself awash in fatigue. When it lasted more than 3 days I knew something more was going on. In part that was due to a rare flair-up of diverticulitis, but it was more than that too. When fatigue goes on for days, it's heart fatigue, and the cure for that is Co-Enzyme Q10.

It was first synthesized in Japan in the early 50s, and has been used as part of standard therapy for heart attack victims there ever since. Incredibly effective for tired muscles, and no muscle works harder than the heart, thus any deficit in the body's naturally synthesized Co-Q10 is felt first in the heart. Burning the candle at both ends writing software for Wall St took a lot out of me, and a real toll on my heart, but 400-600mg of Co-Q10 restores vitality in days, and 1-200mg per day maintains it. I'd stopped taking it altogether about a year ago, and won't do that again.

I was hoping after a week I could do the Tuesday night ride again, but wasn't feeling chipper at all. By the time Thurs rolled around though, I had been taking 400-600mg of Co-Q10 for 5 days, and was raring to go. The Thurs night rides are usually pretty leisurely, and only 20-30 miles, but since I rode to the start, this one was 42 miles and change.

As it was, Steve had his Co-Motion tandem out, and after getting passed by a fast peleton, he decided to push the pace, with me right on his wheel. They didn't stay ahead of us long, as we bridged up within a half mile, and eventually, passed them pushing into a 10mph headwind. Advantage tandem!
Co-Motion Supremo

That set the tone for the whole ride though. The Garmin reported 20.25 mph for 27 miles at 147.5 BPM (89% max HR) for 1:25:11, so basically an hour and 25 minute TT at ~ 90% of max cranking out 280 watts. About 12 miles of that was done before dark at an average speed of 21.6. The rest of the ride possible because of the myriad of lights we had on the bikes allowing me to ride 2 hrs after full darkness.

I might remount my MagicShine to the right side of the handlebars though, swapping its position with the Planet Bike 1W Blaze, as I had to offset 2 ft and back 4ft to keep my light on the trail surface, and not all the reflective stuff on Steve's tandem. This gave Steve a solid fix on the trail so he could freelance his helmet light to see around corners or into deer saturated grasses.  His taillight was also blinding me when directly behind, so after dark, I wasn't able to draft effectively.

I felt fantastic once home, and really great the next day, a little tired the 2nd day, but still enough energy to stay up late reading Joe Friel's Paleo Diet for Athletes, which I highly recommend. It's much better than I expected, as he spends more time on the science than he has in any other of his books. I'm still wanting to do my favorite 65mi ride to the Rescue Fire Station, and was hoping to do that today, but I was up babysitting a pot roast until 2:00 AM last night - something I haven't made in 20 yrs at least,  but good Paleo nutrition.

I was going to do the Rescue ride today, but with rain on the way I need to fix my car windows instead. Plastic gears on electric windows get old and brittle, and are kind of a bitch to fix (unless you like your arms cut up by sharp sheet metal edges) but not all that hard either. 

It's also becoming clear to me that when you CAN ride all year around in an accommodating climate, it's important to take some planned time off from time to time. Since I'm not training for events, there are no built-in rest periods, so I am learning to make some to allow me to recover. Living and learning.

I think I'll head up to Beals later and do something I've never done before - take pictures of the sun setting on the lake an hour from home. Really like my new MagicShine light. 


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