17 February 2013

Lake WA loop

Okay, I guess I am damn lucky because even though my left ankle is way messed up (meaning no running and not even much walking at this stage) I can still ride my bike. Yes! So today I got out and with some guarded optimism embarked on a 50-mile jaunt that didn't have too many hills. My PT said it's still too soon to put much pressure on my ankle which meant no sudden efforts and being really gentle when out of the saddle.

I did just that and my ankle survived. It did fine in fact.

My back? Not so hot. But I have not been able to do any real core work at all this last month; just some ab exercises and some minimally effective back stuff so I am NOT complaining.

It took me a bit to get my bike ready to go, I had to air up the tires, find my cycling computer (gotta have the stats!), find my heart rate strap (gotta have more stats!), contort myself so I could fit my iPod in the radio pocket of my shorts and then I forgot just how long it takes to get dressed for a proper bike ride. :)

Right away I saw two friends; Martha Walsh and Aaron Shaw. I think Martha recognized me when I shouted hello and Aaron beat me to the punch. So nice when folks make the effort to say hello!

The wind was blowing out of the south so being the wily veteran that I am I started with the wind so I could finish with the wind. Martin is no dummy.

ASIDE - for the first time in I don't know how long I avoided riding my bike through the Arboretum because I was worried I would not be fast enough... Sheesh, talk about humbling. So I took the bicycle bypass instead.

As you can see from all my stats below I kept the pace sedate and did not push the hills. And you know what? I had a blast! The weather cooperated, I saw some more old friends and even connected with one for the ride from Renton back up to Seward Park. I also didn't bonk, have any mechanicals or sprain my ankle again. Today was a good day.

About the only thing that was an unwelcome surprise was how much you have to turn your foot to clip out of Speedplay X series pedals. This is something I had never given a second thought before. I had to plan ahead for every red light and stop sign and involve a bit of body English to help minimize the foot twist. A couple of times stopping elicited a tiny grimace as my ankle complained. I also had to be careful putting my foot down as I release my left foot when I ride a bike and that's the one I sprained. All in all, not a big deal and I never hurt myself.

Sleep 6
Waking HR  
Body Weight 1:00 PM - 180 lb.
Body Fat 6
Workout Food 2 large bottles each w/2 scoops Perpetuem
Time of Day 9:45 AM
Workout Type endurance
Weather low to mid 40s, cloudy, almost totally dry, light breeze
Time 2:45
Distance 49 miles
Equipment Redline Conquest Pro

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