MSers in Training 2016

[Marinadca]

I did it!!!!!

My last century of the season. It rained on/off all day and poured for the last hour or so. But at least it was warm, upper 60s to lower 70s.

I also managed to roll my bike for the first time (I am totally fine, this happened at mile 50ish), it was a perfect combo of hitting a grate, a dip in the road, while turning a corner. I managed to throw my weight and correct and it seemed this I had managed it, but no I over corrected and rolled it the other way. My fender and light holder took much more damage then me. I do have a pretty nasty looking bruise of my upper thigh that is a perfect match for my handle/shifter on that side. Mostly I have a cool story.

The best part (other seeing a group of mini horses at Assateque) was my speed! My fender usually slows me down but my goal was still 14.5 mph for the ride. I demolished that! I went almost 15.5 mph! I am so happy, what a great way to end the season! Even after a crash and the horrid wind coming back from the island. Sorry for the gloating but its nice to see the indoor training I did this summer did have some effect.

In case anyone is interested here is the ride (only 97 miles thanks to some rerouting because of road flooding/closures from the raining last week): https://www.strava.com/activities/738579701#kudos

I will have a few vidoes in a few days as well.

[Veronica]

Marina, you have definitely earned those Bragging Rights as far as I can see. Congratulations! And gloat away.... You have had a tremendous season...may the glory of it all stay with you for months and months. It all sounds like it was such an adventure..right down to the roll over.... Isn't it nice to be able to "live on the edge" as an athlete while dealing with this awful disease? Good for you, girl!

[teena marie]

Marina, gloat away! Congratulations. You are amazing. Glad the rollover was only that and you were not hurt.

Hugs!

Teena Marie

[AMFADVENTURES]

Nice Marina, Congrats on the century and especially on the progress you've made this year. 15.5 mph average on a trike isn't too shabby at all! You do indeed have a great story there, what with rain and wind and rollovers. That should earn you many kudos over drinks with friends. You've certainly earned mine!

Well done,
Larry

[ActiveMSers]

Marina! You are not a true trikelist (hey, new word!) until you roll one. And that average speed is insane. On my ride yesterday, my MAX speed was 15.5, and that was going down a hill. And I only put in 15 miles. Way to friggin go!!

[Suebee]

Awesome! Congratulations!!!!!

[AMFADVENTURES]

Checking in.
I've been pretty faithful to my winter program. Lifting weights twice a week, even added a couple of leg routines. Upper body strength is definitely coming back.

Attending yoga sessions twice a week, gotta stay stretched out.

Still getting out on the bike once or twice a week too, nothing too strenuous though.

AND, I maxed out that lateral eliptical machine!!! Turns out the thing shuts itself down after 30 minutes (plus a 3 minute cool down). Ha, beat that sucker! 30 minutes is plenty on that thing anyway.

I trust we're all staying active as the weather starts to cool,
Larry

[Marinadca]

Thank you all I am super happy with the way that ride went, it was a great way to end the season.

Now I prepare for winter training though I am still getting outside.

I do very little to no strength training work so this will be my focus as my arms are quite weak as all my exercise is centered around my legs.

I have started added strength training intervals to my walks. Twice weekly I walked for 1 hour on the indoor track at the gym. I am trying this thing where I walk 10 minutes, do one set of a few arm exercise, walk another 10 minutes and repeat. I am at 40 minutes of walking and 3 sets of 12 reps. One day a week I have been going to the gym and focusing on my arms/shoulder/back/chest with the machines.

This brings to my next issue....I don't really know what I am doing. So I am meeting with a trainer (yay gym special) tonight and twice more and hoping he can show me the right way to use each machine and what all I should really be doing.

Another thing I really need to work on is flexibility, I need to add stretching and maybe yoga to my routine.

Finally, I am really trying to get my gait issues under control. I do this fun thing where I kick my left foot with the right foot every once in awhile. I no longer job/run. All this is caused my a weak right side, especially right hip thanks to a relapse many years ago. I have started PT for this (again) so hopefully the PT will give me some good exercises that can help.

[Veronica]

Time for me to check in, as it has been awhile I see….. Tomorrow is my big NYC Bike MS ride. Today it is pouring rain, but we are supposed to be in the clear with “just” fog and temps only at 44 degrees at 6am when we have to start lining up…. Well, it beats heat and humidity….

I had significant issues with the knee caving in on my last THREE rides, with my last ride having to get cut short by 13 miles. It really bummed me out, as I had to stop due to the pain of the calf that got bruised on the first 13 miles continuing to rub the chain protector and really hurting. This was despite my wearing a compression sleeve on the calf for this very reason. AND the knees were actually knocking together…just terrible for my legs and my psyche ….. During the second torture ride, I was able to assess that the reason this had become an issue again was that I switched to new bike shoes right at the time of the first bad ride and felt that the cleats were not in the right position, so I had the bike shop guy adjust it. Well, ride three was the worst, so we decided to do a complete overhaul of the cleats. I brought in my old shoes so we could switch out the cleats to the old ones and position them on the new shoes exactly how they were on the old, and we put the trike on a trainer. Also added a knee brace ( like you have done, Marina…) and just spun in the shop for a good hour, stopping for additional adjustments. Knee seemed ok, and the brace at least further helped protect the calf from rubbing. When later that day I went to my ortho PT for my shoulder ( yup, still recovering from the rotator cuff surgery…) he suggested using the KT tape to better help my alignment as we know this is coming from my hip. He taped my leg to demonstrate how to do it…..starting on the inside below the knee, and coming across my thigh right up to my upper outer thigh. Told me to re-tape today for the ride. SOOO, with the new cleat positions, the knee brace and the KT tape I am definitely “loaded for bear”! Hope it does the trick, but if not, I will know that I did everything I could at least! And I laugh, as this is a whopping 30 miles….but seems as epic to me at this point as Marina’s centuries or Larry’s mountain climbs. Stay tuned…

Now, it sounds like we are definitely moving into Winter Mode with training. Amazed with your shutting down the lateral machine Larry….I have access to an Arc machine at the PT’s office weekly, and can’t get passed 5 minute sessions…very different from what you are talking about, but I haven’t been able to get past maybe two 5 minute interval sessions…. And Marina, I hear you with the upper body training. Quite honestly, I also did very little with this in recent years. That all changed with the shoulder surgery, and I am so glad that now that training is as important as the leg work for me. Really has me feeling good to be working HARD on back, arm and chest muscles. It is helping my posture, in addition to getting my shoulder back into somewhat good shape. I am again going out for Ski Spec in Breckenridge at the end of November, and have been panicked about being able to raise the outriggers up enough for getting off the lift. My orth and MS PTs have been really helpful in getting the muscles working again by devising very specific exercises for me to do in order to build the strength where I functionally need it for that action. I have a month to go, so we will see….but I am feeling hopeful about having sufficient arm strength to at least be able to get the riggers out of my way when I need to.

And every once in awhile I need to thank you all for these posts as it really does help to further motivate me to do what I have to do....

Dave...you win with cycling average speed this season.....But just you wait until the spring....Game on!

[Veronica]

So my big ride yesterday: Well, it is VERY DARK at 6am on the West Side Highway this time of year…and yesterday it was also cold and quite blustery. And foggy….. I took advantage of my fundraising status to be escorted to the front of the line of 3900 riders ( being up front helps with my slow, low riding…) and started up around 7:15.

Over all, it really was a fun day, lots of guffaws, laughing, silly stuff, but for me, one of the hardest rides I’ve had in a long time. My being “loaded for bear” really got me nowhere in terms of the knee caving in issue, except that it didn’t start until maybe mile 9, and then it was just that I was aware of the right calf, well protected with the brace, and compression sleeve, touching the chain protector. I was really slow though up the FDR highway, and before we had a chance to prepare, the bus was upon us, and I heard my friend behind me say they wanted me to call it, and they get sagged to the rest stop. Really was ok with me, as I was working hard, and felt I needed to stop and “regroup”. Herb rode the bus with me for those 3 miles, and we talked about my issues of riding so slow, not seeming to be able to gain strength or speed even with the training I have been doing. I think he thought I was gonna bag the entire ride. When I said that we were going to Plan B of getting on the bike path along the Hudson once we got out of the rest stop, his eyes lite up and he all but hugged me saying “ Well, THAT’s my captain!!” I had been planning this all along, but somehow I didn’t properly convey it this time!


At the rest stop, after a porto-san visit,( TMI??) we were quickly back on the road, with NO refueling as we were so late there that they ran out of food…grrrrr……I did pretty well connecting over to the Henry Hudson Parkway which converges with the West Side Highway, but the knee was acting up more and more, and was flopping so much that it was banging against the left knee, and causing both calves to rub against the bike on the left and on the chain protector on the right. Did those miles trying to distract myself from the body mechanics going on, and listening to Herb’s singing of “ If I only had a brain” ( Don’t have a clue why he chose this song, but it worked….).

Man, was I happy when we were approaching the exit for the River park and no bus was even in distant view. One of my friends, who felt I was really rolling, asked if I felt I really need to switch off the route, and suggested I stay on the West Side Highway. I flatly told him NO WAY, as I knew those upcoming rolling hills, and knew that the bus would gobble me up if I did that…. And my legs were killing me.


So we got on the trail, and it was really an ardous 6 mile ride for me. The calves were getting bruised, and with every stroke I was banging into the fresh bruises and boy, did that hurt! My friends were doing a leisurely 30 miler, but while there in body, I was feeling as if I was off on a combination of rides the likes of Marina and Larry. And the wind was whipping up sideways off the Hudson…actually blew off my flag! All but stopped me in my tracks once or two. But I have to say it was so beautiful along the river, that I distracted myself abit with the view at least. My friend Sean, who is known to capturing every moment of his and his friends lives on video or photo, went up ahead and “prepped” the announcer at the Finish Line. So, I finished…to a very silly and fun ending. I will try to upload the video later.


Really had to do an attitude adjustment during this ride, and I just kept thinking of a quote I found from a Paralympia handcyclist that really has resonated with me. This is from Josh Young, and figured it is good timing to share with you all. He wrote: “Excellence is the ability to maximize the potential of your natural ability. ….. no matter whether that body is male or female; has a fully functioning spinal cord or a damaged one; or has four, three, two, one, or no limbs. Excellence comes from asking, ‘What do I have and how do I get the most out of it?” This really helped me put all this in the right prospective, and I knew that I was maximizing my potential during that ride…..that, along with some encouraging notes from some of my donors…” Take no prisoners” , “Ride Strong” and “ Go get’em…” kept me knowing that I was having an “Excellent” ride….. Issues to be worked on, but it was indeed an Excellent day.


I’m NOT gonna let this disease beat me up emotionally…

[AMFADVENTURES]

Epic Veronica, truly epic! More than anyone I know, you really live your motto: "Never Give Up"

Your stories are tremendously inspirational, as much as Carol Cooke or any of the accomplished MS athletes. The things you describe are things we can all relate to but you genuinely excel in the ability to see them through to the end.

With admiration,
Larry

[Marinadca]

Yay Veronica! Sounds like there were some issues but the most important thing is that you are happy with your performance and the ride!!

Congratulations. Every time you are out there (or inside as the winter nears) giving it what you've got you are winning against this stupid disease.

I do wonder what is going on with your knee, mine gets a bit tired sometimes and gets KT tape, but my issues seem to stem from my hip. I wonder if some strength training this winter can help?

[Grady]

Good job Veronica. I experience the same thing with my knees. I now wear a sleeve on my right leg and ankle braces when I ride my trike. I asked my PT about a knee brace and she told me my leg bending in like it does is due to weak hips. I usually do pretty good until I reach the 15-25 mile range, then it starts turning in. I feel stress in my right hip when it happens but it goes away when I get off the trike. I did move the chain tube forward so I am no longer brushing against the chain. I have a nasty "war wound" on my right calf and that is why I now where the sleeve. I tend to be a slow learner! My PT has recommended I do clams to strengthen my hips so I am working on those. Keep up the good work everyone.

[Veronica]

Thanks, my buddies...I love writing up these adventures, as if you all didn't realize that... It helps me to better process all the feelings that are aroused when I am battling the demon MS. You were way too complimentary about me Larry, but I thank you for that! Made me smile...

Concerning the knee issue: yeah, I realize it is from the hip...also wear the compression sleeve like you do Grady. The knee brace was just an experiment done out of desperation at the last hour, and I see that it didn't really do anything expect it did keep my calf from getting bruised earlier. Grady, I was so happy to hear that I am not the only one with such a battle scar on the calf!! If I forget the sleeve, even with the calf rubbing on the chain protector, it breaks the skin down enough to cut it.

Marina, your suggestion of strengthening exercises for the hip is what I DO see that I need to work on. This problem didn't crop up earlier in the season, and I actually was feeling much stronger on the right side, and felt both legs were working at the same intensity. Not an excuse, but in the past 6 weeks I have needed to crank up my shoulder exercises, at the detriment of some of my lower body exercises. This may have factored into why this issue is back.... gonna have a long session with my MS PT in November to try to get back a good strategy to address this.

I have to say that this problem actually started during my last two years riding a DF. At about mile 20 or so, my calf would start rubbing the chain...wasn't aware of the knee caving as it does on the trike, but the problem started then, not on the trike.

I forgot to mention in my first post of the ride that I was thrilled that I was able to get up from the trike each time on the first try, AND was better able to walk out from the trike. While I said in an earlier post that I didn't think my Sit to Stand exercise would address this, I am now thinking that my core has strengthened abit from this exercise, and it helped support me better in this manuever..

[Suebee]

Way to go Veronica! Thanks for the pictures - Excellent Ride indeed! As others have posted, the clam excersie is great for helping hips and core strength. If you are quite weak, try doing against a wall to help isolate muscles and prevent rolling. Here a 5 sec video showing technique my PT showed me. https://goo.gl/images/ZPCtR1
Keep up the great work everyone!