Surprises

The update on my foot from this last Dr. appointment is that the fracture is still not fully healed, but the Dr. believes it to be stable enough to start a progression to full activity.

That means walking in tennis shoes, riding normally, and a 2 week or so progression towards running.  The next appointment is April 7 – let’s hope that healing continues even with the added stress.

Initially, I was a bit disappointed with the appointment.  Having the fracture not fully healed was a big bummer, but honestly it could be worse and progress is still being made.

A more pleasant surprise is the threshold test I did last night.  The test was 2×20′ (2′) – and I used the Normalized power of all 42 minutes as my threshold.  The result was 255 – a number I’m pretty happy with especially consider how conservatively I approached the first 20 minutes.  I averaged 247 and 268.  Given that I had guesstimated my FTP when I started riding again at around 240, that’s a decent improvement, although 100% arbitrary.

Will be doing a test again in a few weeks and/or see how Saint Anthonys goes.

I’m thinking that I will do one quality ride each week, on a 6 week rotation

  •  
    •  2×20 (2′)
    • Spinervals Timetrialpalooza – 20′ (5′), 15′ (5′), 10′ (5′), 5′  starting at FTP and building each interval
    • Spinervals Totally Time Trial – 4×15′ (2′) FTP
    • Spinervals Time Trial Special – a stupid hard ladder
    • 2×20 (4′)
    • Spinervals Threshold Test and Sufferfest – 1×20 with a couple hard burn off efforts before.

Swimming is also progressing nicely.  Am doing most repeats on a 1:35 base (SCM).  I’m starting to come in fast enough that I may be able to move up to 1:30 base next week.  Right now I haven’t done anything over a 300, but next week I will probably do some 400’s – and will probably add a swim on Monday buiding towards LONG repeats.

Alls good.

1 Comment

  1. What supplements do you take that could support bone health?

    I wouldn’t worry about calcium intake if you’re already hitting 500mg/day, but consider these if you don’t already take them:

    1)vitamin D3 (2000-5000IU/day)(30c-$1/week)(www.vitamindcouncil.org)
    2)magnesium (maybe 250-500mg/day elemental)(30-60c/week)
    3)vitamin K2 (maybe 200mcg several times/week)(30c/week)
    4)whey protein (25-50grams/day?)($4-8/week)

    and for general health I would throw in omega 3’s (1-2g/day EPA+DHA)($1.5-3/week)

    http://www.lef.org/magazine/mag2006/jan2006_report_osteo_02.htm

    minus the whey protein, you’ll be spending just $5/week on supplements that are research backed in preventing many diseases, ie are just plain good for ya.

    I use vitamin D, magnesium, fish oil from Walmart sources and get my other supplements through Vitacost (great prices).

    Good luck this season,
    Jamey

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