Saturday, March 28, 2009

Party Pardee - Next Saturday


Party Pardee is coming up next Saturday, and at 65 miles and 4,150 of climb, I think I am more than ready, so will ride an "easy" 40 miler on Tuesday and take this weekend off. After the 60 mile ride to Rescue 40 hours after a hard 33 miler to Beal's and then two 40 milers back to back on Wednesday and Thursday this week I am more than ready. The big risk at this point is over-training and tearing up my legs, which are frankly still a bit sore.



Between my two Meetup.com bicycling groups there are over 30 people signed up, most of which I know, so it should be a fun ride. I will try to start slow and ease into it because as my fitness level increases it is more and more important that I warm up adequately. I've read about it, but recently, I've been experiencing it too. Slow at first is better. On a super-strong day I have a feeling I could ride it in 3:30, but will shoot for 4 hours this early in the season and keep my eye on the Mt Hamilton prize in mid-June - my personal goal for the season.



I am intrigued by the Auburn Century though, and if I decide to train for that, I will attempt to ride the Mt Hamilton route and then peel off half-way back to the start at San Antonio - where the Mt Hamilton and the Century routes go in opposite directions - where I'll join the Century route. This will make for around 15,000 ft of climb and ~ 150 miles. I'll have to see if I can get the route sheets for both. (I'd like to see them offer this as another ride since it wouldn't add to their SAG or logistical loads)


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From here to there

Thursday, March 26, 2009

You Might Be a Bike Fanatic If ...

  1. When driving you slam on the brakes at a light and try to twist out of your brake pedal
  2. When speeding away from the light minutes later you're annoyed that your right foot still hasn't clipped into the accelerator pedal
  3. You nearly rip the steering wheel out of your car trying to jump over a pot hole
  4. You find yourself yelling 'LEFT' on the freeway
  5. You spend more on energy bars and Gatorade than on gas
  6. Your REI dividend check is bigger than your tax refund
  7. You spent more on bike computers last year than your PC
  8. You're heading out the door on a Saturday night and realize you only own two pair of shoes that don't have cleats attached to them
  9. You're a guy and you own a delicates bag for your laundry
  10. All of your T-shirts have race logos on them
  11. Your boyfriend splurges and takes you to THAT restaurant. It's not till being seated you realize you wore sports bra under that sheer silk blouse
  12. You have sexual fantasies about Pearl Izumi
  13. You have more water bottles than water glasses
  14. You have a brand new spare tire for every bike you own, but your car tires are bald
  15. You have no idea where your car jack is located but know just where to find those 2 extra chain links you put in a box 3 years ago.
  16. You have no idea where to find a lingerie shop, but can find your way to every bike shop in town blind drunk, and know their opening and closing times by heart.
  17. You've told at least one girlfriend you'd reconsider breaking up with her if she slept outside so your bike will stay dry
  18. You've unzipped your sleeping back, pushed out your chest, told your boyfriend you love his ruggedness and promised him that sexual fantasy he's been bugging you about for the last year if he sleeps outside. As you wipe your bike down with his last pair of clean undershorts, the sky opens up with a deafening clap of thunder. You roll over and sleep like the dead without a single pang of guilt.
  19. When grandma takes the kids for the weekend you shun the soft porn and stay up to watch live coverage of the Tour de'France
  20. It has the same effect.
  21. When you discover they've stopped making your favorite flavor of Gatorade you become hysterical
  22. You cancel an elective surgery because it interferes with your training schedule
  23. Your mother-in-law dies while you're traveling to a race. You send flowers.
  24. Your bikes are all gleaming, but you haven't washed your car in a year
  25. You park your car outside so you have more room for your bikes
  26. He gives you a huge rock when proposing. Your first thought is for that kind of money he could have bought a carbon fiber tandem
  27. You take 3 sports vacations a year, but haven't vacationed with family in a decade
  28. Your parents live 2 states away but you decide to just bike there
  29. Your VISA card statement shows you did business with 57 vendors last year. 3 didn't sell bike stuff.
  30. You drop $300 on a helmet because none of the 6 you already own is the right color
  31. After downsizing half your department you find your riding partner a job so he doesn't have to leave town for work

Tuesday, March 24, 2009

RX for Road Rash


Hands-off, micro-porous, spray-on liquid bandage


Sooner or later we all get to that day when our luck runs out and we limp home with a bad case of road-rash. Even Lance Armstrong has those days. I have found a very effective way of treating road-rash as a by-product of learning to care for a friend with a severely impaired immune system.



The remedy has two parts. Cleaning with Hibiclens, and then shielding with a Curad Liquid Bandage. Hibiclens has fantastic property - it soaks into your skin and continues to kill pathogens for 6-8 hours when protected by a liquid bandage.  

Hibiclens (chlorhexidine gluconate) and the Triclosan used in anti-bacterial soaps both break down into ammonia compounds, so have complimentary chemistry, and doing the initial debriding with an antibacterial soap like Dial (lasts 45 min) gives Hibiclens a near sterile environment to start from. This insures that adequate amounts of ammonia are available to kill any residual pathogens should they emerge from deeper in the skin.

DO NOT USE with a lye-based soap such as Ivory Bar Soap. The lye will react with the ammonia and release all of it immediately - destroying Hibiclens' time-released properties.

Hibiclens is an excellent, non-irritating, pre-surgical wash, safe for hands and skin. It is sold at Wallgreens stores, and except for letting it sit on the skin for a few minutes to soak in, works like any other soap. It will NOT damage skin like peroxide or alcohol, which would almost certainly cause scaring. 

Debriding can be done with a surgical scrub brush, but I find those to be overkill for typical road rash. They are made for cleaning intact skin before surgery, not shredded flesh. It's important to get the wound clean, but not cause more damage, as this will delay healing and cause scaring.

Better is a microfiber cloth, usually sold as dish cloths at the supermarket, because both Triclosan and   Chlorhexidine Gluconate are mildly degraded by organic materials - like the cotton of a cotton washcloth. You might also try using the sleeve of a heavy fleece jacket. These will often brush the sand and grit off the skin, and will create a nice lather that will lift debris from the wound surface, all while being very kind to your skin.
 
When Hibiclens was sold by Regent they had a great web page link to Connecticut General Hospital which recommended that anyone about to undergo elective surgery shower with Hibiclens the night before and morning of the surgery. It is also very effective for acne, and I personally find it very helpful for ridding my scalp of sores that seem to crop up where the straps of my helmet attach to the hard plastic thing in back. One or two applications is sufficient. It is a liquid soap. Leave it on the wound a few minutes to maximize penetration.

CAVEATS: Since it penetrates and bonds with flesh far below the surface there are a few places it should NEVER go.
  1. Eyes
  2. Ears
  3. Girl parts (betadine is the go-to antimicrobial for this application)
  4. Boy parts with lots of nerve endings (need I say more?)
The Curad bandage sprays on as an aerosol, dries in about 5 seconds, and stays on for 2-3 days. Neosporin can be used to lube the surface for chaffing, but it will suffocate the skin under it and delay healing. Neosporin has some significant risks. Use intelligently and sparingly. It is now sold in a hands-free spray-on package. I carry one in my saddle bag.

In a pinch, 99% isopropyl or 70%+ ethyl alcohol mixed 50/50 with Ceapasol (cetylpyridinium chloride) mouthwash makes a good anti-microbial. Cetylpyridinium chloride was approved by the USDA for sterilizing meat and vegetables and showed 10-log kills 30 days after application, so it's very, very persistent. I just don't like the alcohol on raw skin.

The glycerin in the mouthwash buffers the alcohol very effectively to prevent burning, although it tends to dry just a bit sticky. Anything you can put in your mouth is going to be pretty gentle on rashes. Alcohol concentrations less than 50% are ineffective, so omit entirely below these concentrations. (all mouthwashes used to have 40-50% alcohol until a few years ago when concentrations above 20% were shown to cause an increase in mouth cancer)

A bit off topic, except perhaps for compound bone breaks, but for deep penetrating wounds honey is about as good as it gets for externally applied anti-microbials. Any veterinarian that cares for horses knows this. Certain kinds of honey are preferred for this use as bees add special compounds to the high sugar content - which adds to sugar's primary mechanism of high osmotic pressure in killing pathogens.



For Century riders and Triathletes, showering with Hibiclens the morning of the event seems like a good precaution and will give you a good level of embedded protection already in place should your luck run a little thin.

Monday, March 23, 2009

VDO Z3 PC-Link Cyclo Computer



After months of researching the pros & cons of GPS units and this state-of-the-art stand-alone, I pulled the trigger and placed my order for this beauty today. There were a lot of pros and cons to be sure, but with a 20% off coupon from REI about to expire, and a fat dividend check I didn't want to fritter away on odds and ends, timing turned out to be the factor that forced my hand. Timing also because as GPS units get more reliable at somewhat lower price points, this stand-alone may no longer be available. I doubt any GPS unit under $1,000 will have a comparable altimeter.

If you've read up on Garmin GPS units in particular, you know that the best elevation, climb, and grade data comes from GPS units that contain a barometric altimeter that the GPS unit simply calibrates. Because of my experience as a private pilot, I am very familiar with calibrating barometric altimeters, so saw no advantage there in having a GPS unit do it for me. (being able to correctly set a barometric altimeter is a key question on both the 4-hr written test and the actual flight test)

I do think GPS makes a nice tool for mapping routes, especially for mtn biking where there are no roads (assuming GPS signals can get through) for MapMyRide or Bikely to use when auto-mapping, but the range of data being reported by the various makes and models of GPS units varies by so much there is no reliable estimate available. It's the old dilemma of the man with two watches never knowing what time it is.

VDO makes the instrumentation for Porche, BMW, Mercedes and several motorcycle companies, was until very recently owned by German powerhouse Siemens, and so has the impeccable quality that reviewers rave about. Its 5-yr warranty backs that up rather emphatically. I also wanted to keep my speed and cadence sensors, and add to that a high quality heart-rate monitor and altimeter. Sigma does not have a computer that will do HR, altimeter and cadence, and I have not been very impressed with Sigma reliability. Having all of that data recorded in 20-second intervals seems a waste if you can't pump it into your computer for use in your training logs and analysis.

For triathletes the Z3+ comes with a watch band and can be worn as a wrist watch - sans the cadence and speed data. The software, although documented in a tragically bad form of Germ-glish, is very, very good, and provides a wide range of analytic capabilities, as well as the ability to overlay the data onto a Google Earth map and then animate the ride using uploaded data. I WAS somewhat incredulous that I had to shell out another $50 for a cadence package because for $350 they don't include it. Fortunately, I was able to save about $15 by having it shipped to my local REI store where I will pick it up.

I am also secretly hoping that the VDO people will let me use their API so I can extend their software to do things they don't - like calculate 90-10% and 80-20% inner-percentiles, median and minimum cadence, and standard deviations on speed, heart rate, cadence and altitude. I also intend to write a real, understandable, English manual for the device, as one is sorely needed. I think this will be an indispensable training and planning tool and can't wait to pick it up on April Fools Day :-O