Thanks for the kind words, everyone. Looking forward to getting healed and back on the bike. Will update here as I progress!

@SebastianVidal I am late in seeing this. That sucks, especially after a beautiful day of riding up to bear mtn. I hope you heal up quick. 

Collarbone update:

After a week that I can only describe as "difficult," I think I'm healed enough to start training again. Got the ok from the doctor and was able to put down some pain-free efforts earlier today, so as of tomorrow I'm restarting the build block that was interrupted two weeks ago.

No clue when I'll be back outside, but I'm super really hoping I can be back in time for Giro del Cielo in July. Mostly just miss riding and racing with y'all though, the FOMO is very real. 

great news! take good care and let yourself heal, you'll be back before you know it.

It's tough to be patient when the racing season is just ramping up, but it's a LONG season, and there is CX after that. Hang in there. You'll be raging in July when everyone else is on fumes.

Where do you runners turn for advice on treatment and prevention of common running injuries? I've been dealing with inflammation what I believe is the Illiotibial Band (ITB). I've been off the bike completely since Tuesday, and the pain has caused me to skip three workout days. I'm gonna try to get back into it tomorrow, but need to be proactive about making sure this doesn't happen again. With cyclocross coming, "not running" is not an option. 

Hi. Runner here. I've had many running injuries and for something like inflammation or tendonitis, go to physical therapist and get an opinion. Normally what I do is go see the guy, get the prognosis, learn the stretches and other methods of treatment (ice, foam rolling, etc) and then never go back. I just do the stuff at home on my own.

This actually brings up a good thought tho. Our team really should have sports doctor and/or physical therapy sponsorship. A go to resource for injuries.

MaxThorn said:

Where do you runners turn for advice on treatment and prevention of common running injuries?

First thing to know about running.  It's not if you get injured, it's when.  Always when.  Running is much tougher on the body than bike riding--and that's even with the crashes.

Second.  Be very cautious with running.  Build slowly, recover between runs, and when you take a break from running, you'll need to build again.

Gentle stretching might help.  Foam rollers might help.  Here, too, you're not in the sport of stretching, but of riding/running.  Go slowly and gently and keep it up through your running season at least.   

If you've read me before on running, you know I always start with two five-minute runs, separated by at least a day.  And the next week, I bump it up to 10m.  And then 15, 20, and so on till I get to an hour.  While I like doing intervals while running, I don't start them until I've managed two 20-minute runs.

Some cx coaches think you don't need to run for more than 20 minutes.  Makes sense, but my feeling is running is a form of cross-training and probably good for the body if I don't get injured too badly.  Weight-bearing exercise is a positive for cyclists.

If you have three-dimensional insoles in your cycling shoes (ones with an arch), make sure you're using them in your running shoes as well.  I have high arches, and I've noticed the difference between arch support and not in my running shoes.

And replace shoes after 200 miles or so.  I run from October through January typically and I estimate that it takes me about two years to put those miles in.  So I use a sharpie and put the date I put them in service somewhere on the external foam.  The shoes I'm currently using will get replaced by December.  If you don't remember when you replaced your shoes, it might be time, just to be safe.

It was a running injury that drove me to cycling. I tried a bunch of stuff that didn't cure it (PT, meds, acupuncture). In the end it reminded me a lot of a hangover: there are some things you can do to take the edge off, but the root issue can only be solved with time. For me it took a couple months off. This kinda sucks I know, but it's been my experience. 

I think the best advice is preventative and not curative. Give yourself some time off from running and then wind up again cautiously. 

Will Kalbacker said:

It was a running injury that drove me to cycling. I tried a bunch of stuff that 

This. I've been very impressed with Jess at http://www.hellopopliteus.com/ if you're looking for some help recovering.

Will Kalbacker said:

It was a running injury that drove me to cycling. I tried a bunch of stuff that didn't cure it (PT, meds, acupuncture). In the end it reminded me a lot of a hangover: there are some things you can do to take the edge off, but the root issue can only be solved with time. For me it took a couple months off. This kinda sucks I know, but it's been my experience. 

I think the best advice is preventative and not curative. Give yourself some time off from running and then wind up again cautiously. 

ITBS is a real bummer.

It seems like some people are able to just stretch and foam roll it away, but in acute cases like I had, this only treats the symptom (the pain is not the symptom, but the tightness itself is a symptom of a larger underlying problem).

Finding out what that is and fixing it may require some time. In my case it took going to a PT who showed and explained how my imbalance of musculature was causing the tightness, and a couple of months of no to very little running, and doing silly workouts to recruit the muscles that had been left behind somehow by my stride.

Injuries are part of living as an athlete. They will come and go as will your form, weight and hunger for results. Managing the process is as integral to bike racing as checking your brakes for wear or putting on new bartape in the spring.

so I went back to the doctor today. turns out I slipped 3 discs and have 2 pinched nerves. Also have carpal tunnel in both hands. Symptoms haven't eased up much since it happened. Recovery time unkown. Cleared to bike and run, albeit painfully. Will start seeing the chiropractor and she prescribed some muscle relaxer cream and ibuprofen, which I doubt will do much. Only pain management anyway. 

WTF?! 

I'm at a loss. All this biking and stuff is supposed to make us healthier. I seem to get one to two major injuries every year that set me back tremendously. I guess this is the new norm. Gettig old.

Bad news, sorry Greg.  Hang in there.  I've had similar with discs, with the pain radiating behind my left knee.  I focus on core work to increase core and back muscles, stretching, pushing through the 'phantom' pain, exercising to increase the endorphins.  All the things you're already doing.  
Usually, it goes away as the body heals itself, but there's no easy road to get there.
It's just part of being a regular person. Who's also in incredibly good shape.

Greg I had 3 extruded discs in my lower back 2 years ago and haven't had issues in over a year because of pilates and PT. PT helps like crazy, if you're insurance covers it go as many times as you can to a sports focused PT.  

My doctor said biking OR running. Not both, the two are very different strains on the body. I chose biking, which meant losing money on several half marathons, but between that being vigilant with PT I was back on track in a few months.

I went to Dr. Mike Distler at Physiologic in downtown Brooklyn. Chiro's are weird  because insurance isn't taken for many of them. But they will work with you, I have pretty good insurance and I think my co pay was $20 per visit (vs usual $5 for regular doctors). 

Seems like disc issues are prevalent around these parts.  When I started riding about 10 years ago I had serious lower back pain due to a herniated disc.  Didn't go to PT, but with regular rest, a new mattress (seriously), stretches and NSAIDs (cycled ibuprofen and asprin) I was nearly pain free within a year.

thanks to everyone that opined. sounds like it's not the end of the world. your guidance is well received and it's nice to know I'm not alone. sounds like I shouldn't dismiss PT, revisit my mattress, recommit myself to preventative / core work. alright. fingers crossed.

this time of year i usually get my back checked out for, well...why not? Turns out I've been doing some damage & am now on a 3-session-a-week regimen. Shouldn't affect my Cycling, but just wanted to get the word out to those on the fence about making a visit for some corrective/preventative Chiropractic care. 

Don't neglect your back! 

Hey gang,

I was hoping to join some of you on weekend rides, but it looks like I won't be able to cycle for a while. I was out on an evening ride Wednesday night and hit a pot hole at around 15-18 mph. The pothole launched me into a parked car on the side of the road. Luckily my shoulder and my helmet took most of the impact. My family drove me to the emergency room and it turns out that I fractured my collarbone. Supposedly, it takes about 8 weeks to fully heal so I'm going to have to keep off the road for a while. 

If any of you have any advice on recovery, please let me know. I don't want to be called the one-armed bandit for too long.

Bobby

That sucks! take good care.

Bruce van-Schalkwyk said: 

I watched how much I ate when I stopped riding.  Eating a lot is a habit, because I burn so many calories.  Without that burn, I had to be careful to cut my food down.  I need to do this each fall and winter also, making sure I'm not shoveling carbs and protein when I don't necessarily need them.

As always Bruce's insight is heartfelt and thoughtful but I have to respectfully disagree on one point: you may not be training (although lots of people hop back on the trainer quickly) but your body is healing - it's growing new bone and repairing damage. This is not the time to cut calories. If anything, listen closer to your appetites for food and sleep.

I've been there. Feel better @RobertPeras.

Thanks @Bruce van-Schalkwyk, @Jules, and @Phil Maronilla! It's a bit difficult to cut the calories, but luckily I've been doing the Whole30 challenge so everything that I am eating is very healthy and good for my body. 

RobertPeras said:

Hey gang,

If any of you have any advice on recovery, please let me know. I don't want to be called the one-armed bandit for too long.

Bobby

Posting a pic of you smiling and giving the thumbs up from your ER bed is the first step to recovery.  (Admitting you have a problem).
We'll forgive it this time.

I'm one for getting back to some kind of exercise as quickly as possible.  If you can do it on the bike, the better.  The withdrawal from exercise, even just the mental space/focus it creates, can be difficult to deal with.  Keeping as active as you safely can I believe is good for the rest of your life.  

Thanks @mugwump! I was too grumpy and annoyed to take any pics in the ER. Sorry :-)

PSA I was hit by a car yesterday crossing Jay St, at Sands, under the Manhattan bridge. coming home from work.

it happened where there is that is double right hand lane and most people turn right to get onto the interstate. here this is a road view:


so the light turned yellow, but it was absolute grid lock. both right hand turn lanes were blocking the cross walk, through the intersection, etc. no cars had budged the whole time I was waiting on the sidewalk to cross. as I meticulously wove through the cars that were on the cross walk, I was looking to my right to see if there was any on coming traffic, when BAM. A guy hit me from the left. he was speeding trying to make the light. He crossed the double yellow line and was going the wrong way, toward what should have been oncoming traffic. if he hadn't hit me, he would have run a red light. 

I shattered his passenger side window, tore the passenger side view mirror off, cracked his wind shield and made several big dents on his hood and side of the car. here is his car and the police making a report. the officer on the far right was really great. she kept commenting on how sick the giant omnium was and telling me about her Giant MTB. I tried to recruit her for Kissena. I led my pitch with look sharp Fridays. 

thankfully the cops saw everything. they were posted up there is a patrol car. detained the guy and hopefully gave him a litany of tickets. I could tell even the cop was shaken up. 

but the guy that hit me came over to me after the cops had moved me to the side and tried to shake my hand, as if to be like, "sorry man, you ok, we cool?" and the cop basically told him to fuck off and made him get back in his car. 

I didn't hit my head. Perhaps I am learning how to crash safely. I also somehow managed to turn just enough for the car to hit the bike first, before me. still, miraculously I didn't break anything. tore a suit that cost more than that bike to shreds, have some road rash, bruises, and soreness. the fork on bike will also need to get replaced. 

I have documented everything and really just want this guy to pay for my property. will pick up police report today. 

so the PSA is probably one you all know well. that intersection is fucked. and NYC drivers will cross the double yellow line, drive the wrong way and speed risking their life and others, just to save a few minutes in the car. going forward, I will be even more cautious when getting around the city.


on a final note, the FDNY took me to NYU in Cobble Hill, but that ER is terrible. they don't have an MRI machine and are incredibly disorganized. it's also full of prisoners. I should have gone to Methodist, and guessing you should too if you are ever in a similar situation, god forbid.

here is a before and after pic. 


Oh and the good news is that since I don't have any breaks I should be back at it in no time. Just a little sore. Was worried I broke my forearm, but we good. It pays to be built like a brick shit house (another PSA)

This is so f*(*9 up Greg, I'm glad that you're OK.