the word of the day...recovery

A common misbelief about endurance sports and weight training is that you get stronger as you exercise. The truth of the matter is workouts break your muscles down and it is during recovery that strength is built. Throughout cycling I have always taken my recovery very seriously. I have found that there is only so much I can do for myself and I often look to other people to aid in my recovery. There are three main treatments I use: acupuncture, graston, and massage (in that order). I firmly believe that a combination of these three treatments can help anyone achieve their athletic goals. As massage is known to everyone I will skip over that and enlighten you about my other two, preferred, methods of recovery.

Acupuncture: Ahhh good ol' Steven Rizzolo. Rizzolo is my go to guy when it comes to muscle and joint problems. All my ailments are treated with a combination of ultrasound, trigger point needling, and e- stem. Steven was nice enough to write up the quick summery that follows on trigger point needling and its benefits:

What is Trigger Point Needling? How do they develop? What are the benefits of having then needled?

Trigger point needling is an extremely effective technique that uses a very fine acupuncture needle to "deactivate" or "shut down" painful or knotted areas in your muscles. A trigger point is a hyperirritable spot in skeletal muscle that is associated with a hypersensitive palpable nodule in a taut band. The spot is painful on compression and can give rise to a characteristic referral pain zone.
Trigger points form only in skeletal muscles by a local contraction in a small number of muscle fibers located in the larger muscle bundle. It often feels like a pea buried deep in the muscle that keeps the muscle tight and weak. Trigger points maintain a hard contraction on the muscle fibers that are directly connected to them. This constriction is the source of the discomfort within the muscle itself. These taut bands of muscle fiber also keep constant tension on the muscle's attachments often producing symptoms in tendons and adjacent joints.
Activation of trigger points may be caused by a number of factors including acute or chronic muscle overload as seen with training athletes, secondary activation of satellite trigger points by other primary trigger points, psychological distress via systemic inflammation, direct trauma to the region such as fall off of a mountain bike onto the hip, and accident trauma such as whiplash in a car accident that stresses many muscles and causes instant trigger points.
The illustration to the right is a common set of trigger points located in the muscle of the

levator scapula. The “X’s” indicate the location of the trigger points while the red dots represent the pain referral pattern. These trigger points are consistently active in cyclists and anyone who is working at the computer for an extended period of time.



How Does Trigger Point Needling Improve Function?
1. Trigger Point Needling of skeletal muscle causes a reflexive relaxation of the involved muscle.
2. Micro damage created by the needle insertion causes a local healing response in the effected tissue by increasing blood supply that promotes the natural healing process.
3. Trigger Point Needling disrupts the feedback loop nerve pathway that has created the trigger point.
4. Trigger Point Needling causes a local chemical release that blocks the transmission of pain messages.
Conditions That May Benefit From Trigger Point Needling?
1. Acute and chronic tendonitis
2. Athletic and sports-related overuse injuries
3. Post-surgical pain
4. Post-traumatic injuries, motor vehicle accidents, and work related injuries
5. Chronic pain conditions
6. Headaches and whiplash
7. Lower back pain
For more information or to schedule an appointment please contact Steven Rizzolo at:

Phone 303.506.4637
Steven@BoulderSportsAcupuncture.com
www.BoulderSportsAcupuncture.com

Graston: "The Graston Technique is a type of Myofascial Release Treatment. It uses a form of instrument assisted soft tissue mobilization that enables clinicians to effectively detect and treat scar tissue and restrictions that affect normal function..." (Boulder Tri-Massage). The man responsible for treating me is Dr. Brent Apgar, DC at Synch Chiropractic. This technique has greatly helped my sore knee and helped relive some tension in my lower back. I was a little surprised that Brent remarked that I had the back of a 40 or 50 year old. My back has been greatly traumatized due to all the years spent riding and racing bikes. He said that backs like that for someone my age only come with years of intense professional athleticism. Good or bad...you decide. Brent is an awesome guy and a fellow rock climber to boot. If your looking for an excellent Graston treatment or chiropractor Brent is your man. Brent works in conjunction with Boulder Tri- Massage and can be reached at:

http://tri-massage.com/index

http://synchropractic.blogspot.com/

With break comes illness

...It happens like clockwork. At every major break in the school year, (Thanksgiving, Christmas, and Spring) I inevitably get sick. Its happened the last three and a half years, and I don't know why I thought I could avoid it this year. With the exception of spring break freshman year (the first time I hit 20 hours per week on a bike) and the California Training Camp sophomore year I have always become sick. This week has proven to be no exception. With a goal of 12 hours of solid training, I ended up with 3. A terrible week. But on the bright side my knee is feeling good. I just gotta roll with the punches and get back on it. The next three weeks are planned out. I'm shooting for 12, 13, then 13-14 hours the last week. Lets make it happen!

Halla

Just wanted to give a shout out to Peter Horn and my old teammates over in Belgium killing it right now under the new name, Geox Fuji-Test Team. Peter has a working blog about the racing in Belgium that you guys should check out. Bernard has a strong team going and is running a great program for developing cyclists.

http://www.fujibikes.com/testteam/

http://www.cyclingcenter.com/

On a more personal note...

After Monday's hour run my knee wasn't taking it. About three weeks ago I twisted me knee on an epic 2 hour run through the snow. On that day I headed out to Heil Ranch (after a little snow storm) and was the only one out there. I broke trail nearly the whole way- losing the trail many times. Since that epic run, my right knee has been hurting on and off. With that in mind I decided once and for all to take three days completely off. No running, cycling, climbing or anything. I'm on day two right now and losing my mind.

I'v been told before that when you are forced to stop something you realize how important it is to you. Although I have been injured before it wasn't until now that I realized how essential being outside and active is to me. Its not even running, its everything. I have come to realize that I will never live in crowded clustered cities. I need the wilderness and open space to keep my sanity. As many of you know, I'm moving to NYC for one year next year to get a masters degree. After that I plan to move anywhere that I can easily access the wilderness. I know that means not living and working in NYC. Everyone tells me to not shut my "doors" and be willing to work there. I'm laying it out, right here and now, that I will not be living in NYC. I don't care if that shuts doors, that is a life I don't want and will not live. So please stop telling me this.

The question I get asked the most is why? Why do I want to run a 100 mile race? Most people look at me like I'm completely bat shit crazy. I remember one night out I was a wee bit tipsy and trying to convince a complete stranger that a a 50 mile running race was nothing. A walk in the park. He definitely thought I was crazy.

So why do I do it? To be honest, I don't completely understand. I do know that it has something to do with experiencing life to the fullest. For me running, cycling, and climbing all push my body to the limit and that's when I believe you truly live. The sensation for running in the mountains for hours on end, to the point of exhaustion, is essential to experiencing life. This all hit home when my close friend Richard Abruzzo came to a tragic death. I grew up cycling with Richard and always thought he was a total bad ass. When he showed up for a ride, I was worried. I was lucky enough to have Richard visit me in Boulder, CO last summer for a weekend of riding. I can't explain the feelings I had when I beat him up the local climbs. I will always remember the last time I saw him alive and will fondly look back at the weekend- a highlight in my cycling career for sure.

When Richard died, two things happened. The first was when I was talking to Jim Klabunde, Jim told me that "...Richard lived, he didn't just go through the motions he truly lived." This is something that I will never forget. It's why I do it. I want to live, I don't want to waste away in some office, in front of a computer, or in a concrete jungle. The second thing Richard's death taught me was that he died doing what he loved. Some people think he was being irresponsible and stupid but I can't disagree with this point enough. I have found that there are two different types of people in this world. One who jumps off the cliff and one who watches and says "thats re-tarted." If you belong to the group that jumps, you get it. There is something we understand that we will never be able to explain to the other group. Richard and I are proudly part of the group who jump and I will not even attempt to explain it because you will not understand, ever.

If your part of the group that jumps you probably understand my reasons for running insane distances. If not, you probably think this whole thing is stupid.

A Week in Review March 14th-20th

As I have already mention, Monday was a rest day and Tuesday was a solid 3.00 hour run. The rest of the week goes as follows:

Wednesday- 1.20 hours up and down Flagstaff with some loops at the top. I was feeling rather tight today and this was a painful one. With a soreness in my legs that only endurance athletes know, I opted out of Green and ran the much easier and shorter Flag. I followed this up with a great acupuncture session with Steven Rizzolo.

Thursday- 1.30 hours. Grabbed the mountain bike and hit the trails with Herron! Such a fun ride. As much as I enjoy running, I can't always resist the urge to ride the bike.

The ride also provided a great view of the mountains I run on a weekly basis. On the left there is Bear Peak (with South Boulder behind it out of sight) and the right peak is Green Mountain.

Friday- 1.40 hours. Solid run up and down Green Mountain. Ran up the Saddle Rock trail, then cut over to the Ranger trail for the decent. I decided to add a little more vertical so I took the E.M Trail back over to Saddle Rock and then ran down.

Saturday- Home for break! This was a rest day like no other. I got in around 6.30pm last night, went to bed at 11 pm and slept tell 11.30 am. I then hung around the house and went back to sleep from 12.30 tell 3. I followed that up with a late dinner and bed by 10.30 pm. I slept another 12 hours this night as well!

Sunday- 2.15 hour run. My knee was hurting a little early on during this run and I was worried that I would have to turn back early. After 20 min and some stretching it started feeling good. Did a few laps on the hills around my house in Albuquerque then climbed most of Pino Canyon. This is a pretty fun climb and pretty easy. Its not very steep and make for a good consistent climb. I had to turn back early due to snow. Nothing like running shirtless, in 70 degree weather on the snow. It was an awesome feeling.

P.M- 1.15 hours mountain biking. I was able to borrow a Canondale Lefty and ripped the trails on it. That bike climbs so well! It was a real treat to rip around on it.

This was a pretty good week of training, I got in three solid peaks and one minor one. Overall I'm satisfied with the week, given all the tests and papers. It was really fun getting back on the bike. I was introduced to endurance sports through cycling and I will always be a cyclist. I don't really see myself as a runner yet. A few weeks back I was running on the trails and the person in front of me warned his friends that a "runner was coming." This was the first time I really realized that I'm being labeled a runner. It's something that I haven't quite come to terms with. Personally I still view myself as a cyclist.

Total hours on the week:
Run- 8.15 hours
Bike- 2.45 hours
Total- 11 hours

A day of rest followed by the negation of

Although not planned, Monday's rest day did wonders! The 2 hour run was substituted for a 2 hour nap and I got in a solid 12.30 hours of sleep that night! Thats right 12.30 hours. I spent the day resting up and working on my knee. I found that if I sit back with my legs bent at the knee (like you sat in elementary school- with your butt between your feet) with one leg extended and bounce up and down it cracks me knee...best thing ever!

Following Monday's rest day I hit up Bear Peak and South Boulder. Running up Shadow Canyon I hit SoBo then Bear followed by some loops in the hills below. It was a sold 2.30 hours. I got a new pr (personal recored) up shadow of 33 min (timed from the turn off to the intersection at the top). In my opinion this is one of the hardest climbs in Boulder. Its rocky condition and insane vertical gain make it a hard run both up and down. Its about a 20 min run to the base of the climb then it gains 1,967 vertical in 1.35 miles.

That afternoon I got in a nice 30 min shake out around campus and some barefoot running on Kitt. After running alone for 2.30 hours I was lucky enough to be accompanied by Drew Hogg. Although not an ultra runner, he is one bad ass on the bike, and an all around ladies man. Its always a pleasure to run kitt with Drew, especially when the girlies are out playing soccer. Aaahhh its gonna be a sweet sweet summer of running!

A week in review March 7th-13th

This week wasn't bad, but it could have been better. No personal bests nor any really good runs (and only two summits). With many tests last week and many more this week, I have been stressing at a molecular level. This week, and especially the weekend, was a mental battle. There is a saying in ultra running, you run the first half of a 100 mile run with your legs, the second half with your heart. This was the case with this week.

Monday- 1.03 hours running the trials around Chautauqua

Tuesday- 1.45 hours up and down Green Mtn. With a little extra climbing on the Ranger Trail. Nothing special just an easy run topping out at 53 min (not very fast) After the run had an acupuncture session with Steven Rizollo

Wednesday- 1:00 hour cruising around chautauqua

Thursday- am-1:00 hour cruising chautauqua pm 30.00 min in South Boulder

Friday- 1.20 hour ride. With the knee feeling a little sore I opted for a nice ride on the S-works.

Saturday- am- 1.25 hours up and down Green Mtn. This was a mental battle. There are days when you roll out of bed and know it’s going to be a bad one. This was one. pm- 50 min. cruised South Boulder

Sunday- am- 1.35 hours on the rolling hills of Eldorado Canyon. I thought the struggles of the weekend were behind me. I was completely wrong. Every inch of my body hurt with this one. A battle all round- mentally and physically. On the bright side though, its workouts like these that are going to help with the last parts of a 100 mile race. When things can’t get worse are the times your find out if you have it or not. Pm 25 min ran around the paths and some on kitt.

Total- 9.35 hours or running and 1.20 hours biking (10.55 hours total)

Shoes and Such

If you want to be "pro" (in other words awesome) in cycling, you have to have the gear. Power meter, white shoes, carbon frame, and Bora Ulra's. Pro:

Its not about being fast, it about looking and being awesome. That being said, I have come to enjoy the simplicity running has to offer. All you need is some shoes and short shorts and your good to go. But one question I have been asked quite often is what shoes I like. So here is the low down on the shoes I have used and the ones I use now.

I used to run in the Pearl Izumi Syncrofuel and Syncrofuel XC. I would remove the soles and run sockless (as I always do).

With the progression of my running (and my feet becoming stronger) I have opted to start running in more "minimal" shoes. What I have been doing the majority of my runs in are the New Balance MT 101

and the Inov8 X-Talon 212:

I have been greatly enjoying running the in the Inov8's. As you can see they do not have a rock plate and are extremely flexible shoes. I have found that running in "minimal" shoes makes one much more aware of the terrain under foot and forces you to be more nimble. They force you to run off of the balls of your feet and not just power through the terrain. I greatly look forward to running in the Inov8 X-talon 190, F-lite 195, and the new New Balance 10 (road flat). I have tried the New Balance 10 (trail) and found that it is a little to minimal for me (its like a sock with laces).

Under no conditions will you find me endorsing the Vibram 5 fingers. If you run in, walk in, or own them do us a favor and become a tri-tard (triathlete). I saw someone running in those in the last trail 1/2 marathon I did and needless to say even the fat old people beat him- because he is that lame.

Two other products I enjoy are "Beligum knee warmers" (embrocation cream) and some sweet oil Steven Rizzolo gave me.

Of coarse there are some downsides to running without socks and in minimal shoes

But when you get cut up, beat up, and break your nose there is really only one this to say "harden the F' up!" Now get out there, with some minimal shoes, and be awesome!

The First Step

This blog was set up for two reasons. The primary one being an online training journal for my personal use. The second was to provide an insight into my preparations for North Face's Ultra-Trail du Mont-Blanc. A 103 mile race through the Mountains surround Chamoix, France.

The low down on me:
I have been balancing endurance sports with getting a degree in Art History from the University of Colorado at Boulder for the last four years. I will be graduating in May and then moving to NYC to get a masters for one year (and quickly returning to Colorado). My background is in semi-professional cycling and ultra running is new challenge. The goal: du Mont- Blanc.