Winter is just around the corner, but have not fear.

It's been a long time since my last post and a lot has been going on. To start off with training is in high gear and going great.  Next race is a 24 hour mountain bike race here in Arizona with a team of three others.  The race is around a 10 mile loop, with the winning team doing the most laps in that period of time.  I have been doing a ton of both mountain and road riding with no issues with my IT band for now, which I credit to my rehab work I have done with the RumbleRoller an other exercises.  I plan on entering my first cyclocross race next month to see really what that is all about. Fall is upon us with winter closing in which means less daylight.  I have no fear as I am now using the top rated German made Lupine Wilma X Pro mounted on my helmet.  This awesome 4 LED light throws out an impressive 26 degree light path.  Whether fast road speeds or tricky single track courses, this light is perfect. While being seen by drivers out on the road in early morning and late night rides, seeing where you are going is equally important. Staying clear of pot holes or broken bottles on the side of the road, the Lupine light illuminates everything in my path, making night rides just as enjoyable as those in the daylight.  Finally, I'm glad to see the weather here cooling off.  To tell the truth I have been wearing arm warmers during my rides in the early morning and wearing an undershirt.   In a final note, I'm excited to be protected out on the single track by Crash-Pads, both upper and lower body protection. Wearing the gear I feel more confident and feel more relaxed.  The padded clothing is comfortable and not confining.  The padding is placed in the right spots, while not being bulky like "padding" you think would be.  It's almost November and it's been a great year, now it's time to race to the finish, as I am looking forward to a great 2013, unless the Mayan's were correct.  Look forward to giving some detailed race reports soon.

RumbleRoller to the Rescue

I'll start this post with a riddle. 

 What has 200 thumbs and should never be passed by?  You give up?

 Well its the RumbleRoller and it has seriously changed my recovery routine.  I'm a real believer in "the stick" as it too has helped in my warm-ups and recovery. After giving the RumbleRoller a spin I was able to dig deep into the muscle tissue into my nagging IT - Band with my body weight. I have been pain free from an injury from last winter.....finally.  I must say, my masseuse does not know I have been cheating on her.  And if she found out she wouldn't want to see me anymore.  All I can say is, Dang, she is going to miss me. I have found something much better than any massage therapist could do.  I have started using the RumbleRoller, and holy cow, it is AWESOME.  Sure, I still use "The Stick", but for treating my IT Band troubles, the RumbleRoller is just what the doctor ordered.  I have used it on my lower body (hamstrings, calves and quads). Working it on my upper and lower back feels great, although those with back issues may find it uncomfortable.  So what is the RumbleRoller? It a type of foam roller with little knobs, which act like thumbs of a massage therapist, but better.  The roller comes in two types of densities which is indicated by the color, blue or black.  It's also is made in two different sizes for those wanting to possibly use it to travel with. 

Off the road and on the trail

Saturday morning I hit the trails instead of the road.  I rode in McDowell Mountain Regional Park, just north of Fountain Hills here in AZ.  It has been awhile since I rode my mountain bike.  I had it set up with slicks using it on my rollers for indoor workouts at home.  I put some new rubber on the rims and set out on the 10.1 mile outer loop.  In early November, I have been asked to be the fourth member of a team which will ride the course for 24 hours, always having one of our riders on the trail.  The loop was a great workout I did with two other guys that morning.  It really opened my eyes to what mountain bike riding is again.  Always changing gears and using the brakes.  Having to stay totally focused on the terrain and trying to be predictive of whats around the next turn.  The trail is very nice. Cacti, trees, and jagged rocks are all part of the sometimes narrow trail.  I have a lot  to learn on the trail before race day.  It will be a lot of fun.  So with my mountain bike training on the one weekend day, it still leaves the other for road riding by myself or with a group.

Great ride with a new group

Last weekend I rode with a new cycling shop group of about 35 riders.  The riders were of all ages and levels, and I was just looking to get some quality miles in riding along with a group.  It was a great workout and met some nice folks.  The ride started out a little slow, but that was perfect. I rode to the shop as they left from there.  Cooler weather has moved into Arizona making the ride more fun. The rain we have been having has moved a lot of debris and sand into the bike lanes around town, so I expected to get a flat.  I rode with no issues.  I had ridden the roads on the course before so I knew the inclines we would come across.  The group stopped a few times to regroup.  I am looking to ride with this group again.  After doing their course and adding some of my own miles on, I ended up just shy of 45.5 miles on the day.  I felt great in the saddle and the rehab I have been doing on my IT Band has helped. 

On the road to recovery with my IT Band

On the road to recovery. My hip and IT band have not felt this good since last December. I attended a clinic at a local bike shop to learn how to treat my issue. A small clinic in which I was the only one in attendance. They had me get on a massage table and had me move my leg in different positions to help figure out where exactly the pain was and what was causing it. While I moved my leg, a physical therapist applied pressure to an area causing some high intense pain. After a few minutes of the therapists work, I stood up , walked around and was quickly feeling better already. They want to treat me in there office a few more times.  I have been doing some intense painful stretching before and after my workouts and icing my hip afterwords.  I might need to follow up on the appointments to make sure the pain goes away for good. 

Hot workouts in the heat.

Last week I pretty much moved my workouts indoors on the rollers.  With night time low temperatures not really dipping below 90 degrees, any kind of outdoor activity has been rough.  Set of the rollers and a small fan in front of them to keep some kind of airflow going around me.  I was able to beat the sun rising and start a morning ride Saturday at 5:30 am.  I only got in about 40 miles before running low on fluids.  I felt very strong on the bike and before heading out made a small comfort adjustment on my saddle height.  My training has me keeping my heart rate right near 80% of my maximum heart rate, using the Miowatch Quest, the readout and alarm on the watch keep me in check.
I started doing some rehab work on my IT band on my right leg, and look to attend a free clinic at a local bike shop to help me speed up the rehab and get my right hip feeling better after long rides and runs.  Just the exercises I have started doing are starting to help and I am looking forward to what will learn at the clinic.  

First outdoor run in a long time

 The weather here in Arizona has been hot so it has kept me indoors on the treadmill.  I was able to get a short run in last night outdoors along a canal route I have ran numerous times while training.  Perfect way to end the day.  It was a little warm but well worth it. 
I have started to look ahead at upcoming marathons and half-marathons this winter along with some longer bike races too.