Going Long and Hard.
- Thread starter Steve Vai
- Start date
Steve Vai
Endurance Guy: Tolerates most of us.
Both my Dr. and PT guy said the bike is a good idea. They're both athletic guys so I'm pretty sure they understand my type and deal with them on a daily basis. They both also understand that I'll more than likely start racing before I get the sign-off to do so😉
I know what I need to work on when I'm on the bike. I can feel where my shoulder stops and where my stability is bad. For sections I'll pull down on the bars to stretch my shoulder, or stand for short sections to help build some strength back in my tricep, etc...2 annoying things about riding with a bum shoulder? I can't reach my water bottle while riding, and I can't reach across my chest to adjust my Ipod😀
-Jim.
ArmyOfNone
Well-Known Member
Very good. Things are on the up and up when those are your concerns are your ipod and drinking water.😀
Steve Vai
Endurance Guy: Tolerates most of us.
Thursday...
I did my normal commute into work on the road bike...This time I stood the entire way up Washington Rock, exaggerating my movements to mimic the range of motion need to stand and sprint. By the time I got to the top my shoulder was pretty sore, but the movement was much better. I stayed late after work and didn't ride home, which was ok because my shoulder was pretty shot anyhoo...
Still way poopy numbers...
Entire workout (173 watts):
Duration: 40:54 (42:58)
Work: 425 kJ
TSS: 34.3 (intensity factor 0.71)
Norm Power: 206
Distance: 10.188 mi
Min Max Avg
Power: 0 411 173 watts
Heart Rate: 94 176 149 bpm
Cadence: 32 236 71 rpm
Speed: 2.4 37.2 14.9 mph
Friday...PT in the morning...We went pretty aggressive so I wasn't able to ride my bike...We also worked more on reaching my hoods better...
Saturday...No bike again. I don't want to risk falling in the wet at this point so, that's that...Tomorrow I'll be bringing the CX bike to the Hillbilly Hustle to watch/ride the course to see how things are going, should be fun!!
-Jim.
I did my normal commute into work on the road bike...This time I stood the entire way up Washington Rock, exaggerating my movements to mimic the range of motion need to stand and sprint. By the time I got to the top my shoulder was pretty sore, but the movement was much better. I stayed late after work and didn't ride home, which was ok because my shoulder was pretty shot anyhoo...
Still way poopy numbers...
Entire workout (173 watts):
Duration: 40:54 (42:58)
Work: 425 kJ
TSS: 34.3 (intensity factor 0.71)
Norm Power: 206
Distance: 10.188 mi
Min Max Avg
Power: 0 411 173 watts
Heart Rate: 94 176 149 bpm
Cadence: 32 236 71 rpm
Speed: 2.4 37.2 14.9 mph
Friday...PT in the morning...We went pretty aggressive so I wasn't able to ride my bike...We also worked more on reaching my hoods better...
Saturday...No bike again. I don't want to risk falling in the wet at this point so, that's that...Tomorrow I'll be bringing the CX bike to the Hillbilly Hustle to watch/ride the course to see how things are going, should be fun!!
-Jim.
ArmyOfNone
Well-Known Member
It was awesome to see Jimmy out there today and all kitted up! The elite men are going to be throwing a fit very very soon when the kid is back out killin it!
Steve Vai
Endurance Guy: Tolerates most of us.
Maybe...But I doubt it😉
Friday-Saturday...No bike. Friday my arm was just way too sore to ride at all and Saturday I didn't want to chance it in the rain...
Sunday...Rolled down to the Hillbilly Hustle with Chris Esneeez to peep the CX goings-on. I pre-rode the course for a few laps to see what condition my shoulder is in. Sorta going ok. I can drill it on the bike as long as I'm seated, the bumps don't bother me at all. However, I can't really sprint and the barriers are a NO GO!! Soon enough.
It was still a hoot running around with cowbells yelling at everyone!! Freddy and Chris battled pretty good in the killah bees, both finished in the top 5. And Chucky murdered it in the Masters field to take 3rd behind Campos and Eric. MURDER:getsome:
-Jim.
Friday-Saturday...No bike. Friday my arm was just way too sore to ride at all and Saturday I didn't want to chance it in the rain...
Sunday...Rolled down to the Hillbilly Hustle with Chris Esneeez to peep the CX goings-on. I pre-rode the course for a few laps to see what condition my shoulder is in. Sorta going ok. I can drill it on the bike as long as I'm seated, the bumps don't bother me at all. However, I can't really sprint and the barriers are a NO GO!! Soon enough.
It was still a hoot running around with cowbells yelling at everyone!! Freddy and Chris battled pretty good in the killah bees, both finished in the top 5. And Chucky murdered it in the Masters field to take 3rd behind Campos and Eric. MURDER:getsome:
-Jim.
Steve Vai
Endurance Guy: Tolerates most of us.
Monday...
First stop...PT!! My shoulder was sore a bit from yesterday so I knew today was gonna hurt🙁 After a few of my exercises I could barely lift my arm up at all. I went over the dismount/re-mount movements with Alex and he stretched me in ways that will start me in the right direction. I also got some pretty good advice about how to work on some of these specific movements I'd like to get back. He suggested I try stretching my shoulder with my bike stationary and go through each of the positions until I feel comfortable enough to try moving.
After that me and Nicky took the cross bikes to 6-mile to rip it up. I forgot how much fun it is to tear through the woods on skinny tires😀 I had to take it pretty easy on the downhills and walked though some sections just to be safe, other than that I felt pretty good. I think we were out for about 1.5 hours or so.
Then I went home and grabbed the mountain bikes and picked Eric up from school. We went down to Cheesequake to tear it up father/son style. Eric's starting to get more comfortable in the woods and he's riding more obstacles. We had a blast!!
-Jim.
First stop...PT!! My shoulder was sore a bit from yesterday so I knew today was gonna hurt🙁 After a few of my exercises I could barely lift my arm up at all. I went over the dismount/re-mount movements with Alex and he stretched me in ways that will start me in the right direction. I also got some pretty good advice about how to work on some of these specific movements I'd like to get back. He suggested I try stretching my shoulder with my bike stationary and go through each of the positions until I feel comfortable enough to try moving.
After that me and Nicky took the cross bikes to 6-mile to rip it up. I forgot how much fun it is to tear through the woods on skinny tires😀 I had to take it pretty easy on the downhills and walked though some sections just to be safe, other than that I felt pretty good. I think we were out for about 1.5 hours or so.
Then I went home and grabbed the mountain bikes and picked Eric up from school. We went down to Cheesequake to tear it up father/son style. Eric's starting to get more comfortable in the woods and he's riding more obstacles. We had a blast!!
-Jim.
Last edited:
The Kalmyk
Well-Known Member
ArmyOfNone
Well-Known Member
awesome jimmy son!
Wobbegong
Well-Known Member
Steve Vai
Endurance Guy: Tolerates most of us.
Tuesday...
Today we met with all kinds of official people to talk about throwing a CX race next month. All went well and all is a GO!! Tom Mains came out as well to help give us ideas for the course design. We then hit it up again after work to dial in some course layout. It's gonna ROCK!!
As far as riding, just my commute to/from work and to the CX site, which is about 3 minutes from the top of Washington Rock😀
Tomorrow I think I'm gonna hit up one of the CX practices and see how things are coming along, the shoulder is feeling better each day, my fitness is coming back little by little...I need to spend some time working on barriers...I think I'll try jumping into a race sometime soon...Gluing all these tubulars up at the shop has me jonesing😀
-Jim.
Today we met with all kinds of official people to talk about throwing a CX race next month. All went well and all is a GO!! Tom Mains came out as well to help give us ideas for the course design. We then hit it up again after work to dial in some course layout. It's gonna ROCK!!
As far as riding, just my commute to/from work and to the CX site, which is about 3 minutes from the top of Washington Rock😀
Tomorrow I think I'm gonna hit up one of the CX practices and see how things are coming along, the shoulder is feeling better each day, my fitness is coming back little by little...I need to spend some time working on barriers...I think I'll try jumping into a race sometime soon...Gluing all these tubulars up at the shop has me jonesing😀
-Jim.
Steve Vai
Endurance Guy: Tolerates most of us.
Wednesday...
PT...We added weights today!! Woohoo!! I still can't get anywhere near 90 degrees as far as rotation is concerned. I'm hoping between riding and now hitting the weights I'll at least have enough strength to actually start training again.
Went to Dan's CX practice. It was awesome!! There's a lot less pressure racing in the middle of the pack😀 I really wasn't able to drill it too much and spent most of time seated, but, in doing it, I'll only get stronger, and that's really the only point right now, my fitness will return in time...
-Jim.
PT...We added weights today!! Woohoo!! I still can't get anywhere near 90 degrees as far as rotation is concerned. I'm hoping between riding and now hitting the weights I'll at least have enough strength to actually start training again.
Went to Dan's CX practice. It was awesome!! There's a lot less pressure racing in the middle of the pack😀 I really wasn't able to drill it too much and spent most of time seated, but, in doing it, I'll only get stronger, and that's really the only point right now, my fitness will return in time...
-Jim.
Steve Vai
Endurance Guy: Tolerates most of us.
3 days for a little over an hour a pop. Most of my recovery has come from doing the exercises at home everyday, which I'm told most people don't actually do😀
-Jim.
Steve Vai
Endurance Guy: Tolerates most of us.
Thursday...
No bike. I was over at the cross course building and digging and raking and making something that will blow the legs off your body!! Pretty ill switchback off-camber climb and/or if you're a bitch, run-up😉 It took about 3 hours to get half of it finished. I'll be out tomorrow morning again to get some more done. Hopefully by Sunday it will be rideable😀
-Jim.
No bike. I was over at the cross course building and digging and raking and making something that will blow the legs off your body!! Pretty ill switchback off-camber climb and/or if you're a bitch, run-up😉 It took about 3 hours to get half of it finished. I'll be out tomorrow morning again to get some more done. Hopefully by Sunday it will be rideable😀
-Jim.
Steve Vai
Endurance Guy: Tolerates most of us.
Friday...
PT in the morning...More weights, new exercises...Things are coming along...My motion is coming along slowly, there's tons of damaged stuff in there...Thankfully, my strength is coming back much faster, which will allow me to take full advantage of what rotation I do have...
Bike...
Normal commute today. I felt I was able to "drill it" for a bit on the way home, still not great, but good😱
Entire workout (179 watts):
Duration: 1:17:12
Work: 830 kJ
TSS: 75.5 (intensity factor 0.766)
Norm Power: 222
Distance: 20.4 mi
Min Max Avg
Power: 0 725 179 watts
Heart Rate: 85 179 148 bpm
Cadence: 29 141 74 rpm
Speed: 2.2 35 15.8 mph
Washington Rock is getting better...I can normally maintain a 400+ watt effort, so I'm still over 100 watts off...I also found out today that my heart rate is generally higher due to my body trying to fix everything I broke so I can't really use it as a fitness gauge just yet:hmmm:
I mean, my HR says I maxed 179, but at no point did I actually feel that type of effort, it felt more like something in the 145ish tempo range? I'm really not sure at this point, the body is strange, very strange...
Peak 5min (299 watts):
Duration: 5:02
Work: 90 kJ
TSS: 9.5 (intensity factor 1.061)
Norm Power: 308
Distance: 0.581 mi
Min Max Avg
Power: 220 463 299 watts
Heart Rate: 111 179 169 bpm
Cadence: 38 77 51 rpm
Speed: 5.2 14 6.9 mph
-Jim.
PT in the morning...More weights, new exercises...Things are coming along...My motion is coming along slowly, there's tons of damaged stuff in there...Thankfully, my strength is coming back much faster, which will allow me to take full advantage of what rotation I do have...
Bike...
Normal commute today. I felt I was able to "drill it" for a bit on the way home, still not great, but good😱
Entire workout (179 watts):
Duration: 1:17:12
Work: 830 kJ
TSS: 75.5 (intensity factor 0.766)
Norm Power: 222
Distance: 20.4 mi
Min Max Avg
Power: 0 725 179 watts
Heart Rate: 85 179 148 bpm
Cadence: 29 141 74 rpm
Speed: 2.2 35 15.8 mph
Washington Rock is getting better...I can normally maintain a 400+ watt effort, so I'm still over 100 watts off...I also found out today that my heart rate is generally higher due to my body trying to fix everything I broke so I can't really use it as a fitness gauge just yet:hmmm:
I mean, my HR says I maxed 179, but at no point did I actually feel that type of effort, it felt more like something in the 145ish tempo range? I'm really not sure at this point, the body is strange, very strange...
Peak 5min (299 watts):
Duration: 5:02
Work: 90 kJ
TSS: 9.5 (intensity factor 1.061)
Norm Power: 308
Distance: 0.581 mi
Min Max Avg
Power: 220 463 299 watts
Heart Rate: 111 179 169 bpm
Cadence: 38 77 51 rpm
Speed: 5.2 14 6.9 mph
-Jim.
RNG1
Well-Known Member
Cool news. I can see if you are starting to post all the technical info that you are feeling better.
I was really interested to read that bit about the high heart rate. I experienced this also this week. First time I said this has to be a glitch as I did not feel like it was high at all and for me was unheard of high then settled down to normal. Sure enough a couple days later the same exact thing happened. I'm talkin like the highest I have ever seen in a race is like 185. I saw over 200 briefly and then high 190s but it did not feel like it at all.😕
I was really interested to read that bit about the high heart rate. I experienced this also this week. First time I said this has to be a glitch as I did not feel like it was high at all and for me was unheard of high then settled down to normal. Sure enough a couple days later the same exact thing happened. I'm talkin like the highest I have ever seen in a race is like 185. I saw over 200 briefly and then high 190s but it did not feel like it at all.😕
Steve Vai
Endurance Guy: Tolerates most of us.
Cool. So at least I'm not the only one. I'm pretty much ignoring the numbers and just going by PE while I'm out there😀
I haven't posted any data because I rode my cross bike a bit this week, I only have a PowerTap on my road bike, for now😉
Some fun stuff...I got my pile of Hope stuff in today from Eeeeeeeeengland!! They don't stock any of the road poop in Texas. BB (with super-secret sram conversion), Pro3 Road hubs, and RS stem for the Seven...
Also pretty much worked out the lay-up for the High Gear cross race course...Should be TONS of fun...We have a big build day on Sunday and with a little luck we could be out there riding it in next week!! I need to start gluing my Easton wheels, I've been too busy at the shop this week to squeeze them in though🙄
-Jim.