Friday, May 18, 2012

Post-Race Mesa Verde Ramblings

In full-on YEEHAW mode on Lap #3

I told Coach LW that I felt as if I went pretty deep at Mesa Verde this year.  Based on how I felt Monday & Tuesday this week, I would say that was an accurate statement.  I will definitely keep it mellow through the weekend and into early next week to make sure I am recovered before ramping it up again.

Its perfect timing for a recovery week because I have a few bike projects stacked up.  First and foremost, I need to tear the Salsa Selma singlespeed down to its frame and start over.  I have a horrible creak that is driving me crazy.  During the third lap of the race, a rider came up behind me and said, "That sure isn't the quietest singlespeed I have ever heard."  Doh! I hung my head in shame.  Even though I am 95% sure that the creak is in the rear end, I am starting over and putting anti-seize on everything; headset cups, bottom bracket, pedal washers, in between the frame & Alternator dropouts, etc.  I am also going to convert my singlespeed rear hub from a quick-release axle to a RWS 10mm thru-bolt.  This will add a few grams but should stiffen things up nicely.

Selma needs some love

That creak is in there somewhere

The road bikes have been neglected for far too long and need the full service as well; wash, lube, cables & housing, and new bar tape.

The other little project for the week is my lower back.  No, I don't think I am going to fix it in one week.  However, I feel as if my lower back issue has regressed so I am going to review my notes, do some more research, and come up with a new plan.  Over the last year I have put more of an emphasis on stretching & yoga than challenging core work and that might need to change.  Yoga will absolutely remain in the program but I see a lot more planks and bridging in my future.

5 comments:

Jay said...

I had lower back problems that were really reducing the quality of my runs and rides.

I got an inversion table and within a month I felt much better and am back to prior fitness levels.

Good luck,

Jay

http://www.teeter-inversion.com/Store/P-E61001/Ep-560+Inversion+Table

PatrickCT said...

Yep, I've had back issues for a long time -- it's always feels the best when I'm working core 3-4 days/week...

Bart G said...

Ofeldt exercises, google it. Great for cyclists with low back pain.

David Nice said...

check chainring bolts, and cog/freehub body interface as well

Eszter said...

It's all about finding zen in the creakiness. It makes for a nice pedaling rhythm...or at least that's what I tell myself.