Wednesday, December 31, 2008
Sunday, December 28, 2008
Friday, December 26, 2008
Yesterday and today, out with the dogs up at the top of Westwood Plateau.
Wednesday, December 24, 2008
With two feet of snow and counting.... there was no option... picked up some entry level Nordic cross country ski's at MEC.
Sunday, December 21, 2008
Friday, December 12, 2008
Another Friday nights racing spent chasing the A's...
Wednesday, December 10, 2008
Saturday, December 6, 2008
Sunday, November 30, 2008
Saturday, November 29, 2008
Friday, November 28, 2008
BikeRadar has a great article up on Aero Savings.
- Position: Going from drops to aerobars will save you ~30 watts at 40km/h
- Bike: A time trial bike will save you ~20 watts over a road bike with clip-ons at 40km/h
- Helmet: A time trial helmet will save you ~10 watts over a road helmet at 40km/h
Monday, November 24, 2008
One of the problems with cycling in Metro Vancouver (aka Lower Mainland) in the winter is that you get flats... Usually the problem is that wet glass cuts rubber far easier than when it is dry. And we are blessed with long, cold, wet Winters here.
- start with a good set of training wheels
- make sure that you have a good set of reasonably flat proof tires
- put in some cheap, heavy tubes (weight is more rubber, more rubber, harder to puncture)
- install with Tuffy Liners (those strips of thick plastic tape that go between your tube and tire, again to prevent puntures)
- fill the tubes with puncture sealant (note for above, when buying the tubes make sure you get ones that have removable presta valve)
- working pump
- CO2 inflator
- replacement tube
- emergency flat patches
- presta adapter to allow filling at a gas station
- cell phone to call home
Sunday, November 23, 2008
Friday, November 21, 2008
Another caffeine study reported in Velonews... to add to the many reasons to indulge in our favourite (we hope) performance enhancing drug...
Blood glucose and blood insulin levels were also higher with the caffeine and carbohydrate test dose, and glucose transport into the muscle may also have been enhanced with the caffeine. “There was a more available pool of glucose and the caffeine may have tricked the glucose into entering the cell,” said Hawley. “Essentially it put more gas or petrol back in the engine.”As Velonews points out though, the dosage used (560mg) is a tad higher than your normal Lattee or Coke product... It remains to be seen if smaller doses work as well.
Sunday, November 16, 2008
- Unknown Distance - 8th
- 6x10 Points - 2nd
- 50 Lap Scratch - 2nd
- Stuart Lynne 107
- David Gerth 106
- Steph Roorda 93
- Nick Smit 70
Saturday, November 15, 2008
- 3x15 Points - didn't place
- 40 Lap Tempo - 1st
- 60 Lap Scratch - 9th
- Elimination - 5th
- 10x5 Points -1st
- Stuart Lynne 80
- Dave Gerth 73
- Steph Roorda 71
Friday, November 14, 2008
- 5x10 Points, took 3rd and 4th sprint
- 40 lap Scratch, followed Anthony King's, then over top of Steward Bowmer wheel to win...
- Elimination to 10 lap scratch, Steph Roorda beat me to the line...
Monday, November 10, 2008
[COURSE HEADER]VERSION = 2UNITS = ENGLISHDESCRIPTION = Power Meter Calibration 60w per minFILE NAME = PowerMeterCalibration20.ergMINUTES WATTS[END COURSE HEADER][COURSE DATA]0.0 1008.0 580[END COURSE DATA]
Sunday, November 9, 2008
- Track 181 -> 182
- Soloist 184 -> 165
- P2C 196 -> 164
Friday, November 7, 2008
Saturday, November 1, 2008
Friday, October 31, 2008
Sunday, October 26, 2008
Friday, October 24, 2008
Sunday, October 19, 2008
Friday, October 17, 2008
Tuesday, October 14, 2008
Monday, October 13, 2008
Thanksgiving day surfing...
No 3: Shoulder hydrodilatation
As a clinical entity, frozen shoulder (adhesive capsulitis) is relatively easy to diagnose, although treatment of this condition can be frustrating. But subtle forms of capsular restriction can either mimic or enhance other causes of shoulder pain, such as a subacromial impingement. If a patient with shoulder pain presents with nocturnal pain (in the absence of a rotator cuff tear), and their range of motion is subtly restricted in end abduction, internal rotation and horizontal flexion, and their anterior-posterior glide is diminished, then a component of capsular restriction should be considered. In cases of subacromial impingement in which this capsular restriction is present, it is very difficult to treat the impingement successfully without dealing with the capsular restriction.
Capsular restriction does not usually respond favourably to manual therapy.Often attempts to mobilise the shoulder result in a flare-up of the patient’s pain. One efficient way to treat these patients is with a hydrodilatation procedure. This is performed by a radiologist under X-ray control. A needle is inserted into the offending glenohumeral joint, and a mixture of corticosteroid, local anaesthetic and saline is injected. A large volume is required, and in ideal circumstances capsular rupture is achieved. When this happens, the communication between the shoulder joint and the subscapularis bursa is seen to open up. If this treatment is successful, it is very rewarding and satisfying for practitioner and patient alike. It also allows for expedient rehabilitation of the coexisting condition.
The above matches my current experience. Very little progress with exercises and other physiotherapies. Just changing areas where the pain was. But (almost) immediate relief after treatment, and with subsequent ability to do a much wider range of exercises... My Simple Shoulder Test (see below) score went from about 8-9 out of 12 to about 2-3.
Friday, October 10, 2008
A late note, Wednesday was structured training at the track. Three sets of points race drill. Five riders, goal speed 38, do 4 laps then sprint, front rider goes to back. Repeat.
In China they make you pay for the bullet.... in BC if you need a Cortisone injection you have to buy the Cortinsone yourself :-)
Sunday, October 5, 2008
Saturday, October 4, 2008
Friday, October 3, 2008
Trolling tonight and found this paper on keeping fit as you age... called Beat the Clock.
With the right training, most people can be as fit in their 50s as they were in their 20s. Rick Lovett puts his 48-year-old body through its paces.Mainly with a runners perspective, but I think the overall conclusions and suggestions are germane to cyclists as well.
Rick Lovett is a writer and runner based in Portland, Oregon, USA
Tuesday, September 30, 2008
Saturday, September 27, 2008
Thursday, September 25, 2008
Pez at it again... how to look and ride Euro-cool
Billy Crystal and his alter ego Fernando Llamas said it best when he mugged, “It is better to look good than to feel good, dah-ling.” The cyclist’s version goes something like, “It is better to look good than to ride good.” We can’t all be world champions or even win the sprint on the local club ride, but at least we can look cool going off the back.
Wednesday, September 24, 2008
A very interesting post over at Bike Tech Review....
Tuesday, September 23, 2008
Sunday, September 21, 2008
The weather forecast was for rain so I decided against the Flatlander 200km... I don't mind getting wet, but cycling for 6-7 hours while wet just didn't have enough attraction to get me up at 4:30 to get to the venue for 6:15...
Labels: L3/L4-Sweet Spot Training
Saturday, September 20, 2008
Friday, September 19, 2008
Bob Moskie had an excellent set of columns this summer documenting and commenting on some of the Road Rage incidents that made the news this summer.
Wednesday, September 17, 2008
Yesterday was 20 second anaerobic intervals... One every five minutes for an hour... Done with 53x13 gear, start at low speed, push as hard as possible for 20 seconds... A lot harder than it sounds...
Sunday, September 14, 2008
Saturday, September 13, 2008
VeloVets Golden Ears Ride.. social ride but once we get to the park its typically a fast TT out to the end and then a fast TT back to the park gates etc... After the Timmy's stop back to Pitt River Bridge via Neeves - McNeil Road loop. Which also ended up as a nice long L3/L4 pull. So ended up with a nice training ride overall.
Labels: L3/L4-Sweet Spot Training
Wednesday, September 10, 2008
Out to SFU via Barnett, doing 10 one minute high cadence drills. These where supposed to be at random power so the rolling highway was suitable. I think I managed to do over 110 average RPM for each interval. I still get the bouncing in the saddle syndrome about 122-125...
Monday, September 8, 2008
Sunday, September 7, 2008
More tire troubles... I had thought (hoped) that the casing was ok, but apparantly not... fortunately I was able to baby it back to the parking lot (where it finally popped...) and swap the tube in lap 3... Lost about 5-7 minutes from the lead group of 50-59's... but still managed a (distant) 2nd... And that was enough points to keep me in first place for the years overall in the 50-54 group.
Duration: 1:54:16 (2:00:39)Work: 1832 kJTSS: 172.9 (intensity factor 0.953)Norm Power: 300VI: 1.12Pw:HR: 3.18%Pa:HR: 1.42%Distance: 63.649 kmElevation Gain: 902 mElevation Loss: 903 mGrade: -0.0 % (-1 m)Min Max AvgPower: 0 964 267 wattsHeart Rate: 0 182 164 bpmCadence: 25 134 86 rpmSpeed: 1.8 71.8 33.4 kphPace 0:50 33:20 1:48 min/kmAltitude: 142 220 186 mCrank Torque: 0 99.9 30.4 N-mTemperature: 24 31 26.8 Celsius