Starting Another Journey for myself and Others.

I realized it has been a while since I posted on this sight.  I was hot and heavy with it while living in San Diego and working with CAF (the Challenged Athletes Foundation).  It had a purpose and still does.  It's right in the title, "Find Ways To Help Others".  

Maybe if I explained where this comes from it might make more sense as to my purpose.  It started when I was just 10 years old.  I signed up for a, what they called in those days, Bike-A-Thon, for Diabetes in 1969.  Same concept as today, to raise awareness and funds, but the process was different.  I had to find people to pledge an amount per the prescribed distance.  The amount varied, $.10, $.15, $.25 and such.  One of my first events was 35 miles and I completed it on my Banana Seat, Monkey Handlebar, Single Speed bike.   I did another event a Swim-A-Thon, which was one hour in a pool to complete as many laps as I could.  If I remember right I did 90. No goggles and on the way home my eyes where burning and watering, from the chlorine, making it difficult to see.  I was lucky that I didn't have a crash.

As I think back with the knowledge and experience I have now, that was crazy talk.  My parents were very supportive though and it was not too difficult to find pledgers. I went door to door in the neighborhood and hit up relatives, and friends.  What was challenging was collecting after.  It took a few months. I like the prepay system we use today.

So what is my plan?  It's been a few years since I have raised fund and ridden an event.  My excuse is that we have moved around a few times in the last 3 years and some medical challenges.  But what's been nagging at me is this internal desire to get something going physically, mentally and spiritually the 3 pillars in my life.  When I'm not challenging any one of those I'm off balance.  I'm a big believer in the 12 Universal laws.  Lots of info on the net on that and I'll weave it when appropriate.  

I'm itching to train, raise funds and ride an event here in NC but I am on hold for a while. Late this October I'm having hip surgery.  The hip replacement has a cup glued into the bone that is slightly angle wrong and rubbing against my hip flex tendon.  Feels like a pulled groin.  I'm happy we have figured out the issue but it will take a bit to regain my fitness and strength.  I estimate I'll be ready for an event in early spring. 

In the mean time my plan is to find a program and start preparing.  Along the way I'll detail my progress with the hopes that others can benefit.  

So the question is, what might you want to read about?  There is a ton of information out there but what is missing?  Is the personal interaction with a coach or trainer?  I'll do my best. Maybe it's the ideas around fund raising, where to start and not spend a ton of money out of your own pocket? I've done 30 or more programs from $300 all the way up to $10,000.  It will be more challenging for some than the training. 

I'm going to start down this path and see where it takes me.  Like the Scott & BR radio contest with the CAF, I had no clue as to what it would entail but that was the challenge.  What's the event or program...? Let me do some research for things in this area and that time frame.  Come join me, follow along or find what you where you reside. 

Your job is feedback.  Respond, send me notes, ask questions, etc.  I'm hoping I can provide several tools to do this.   Lets together "Find Ways To Help Others".  One of the Universal Laws is "For every action in nature there is an equal and opposite reaction?"  What better action that positive?

Looking forward to hearing your thoughts and input.

Lets Ride.  

ILTs Baby and They Burn



Too Tan To Be My Legs

It's happening.  Each week and almost each day I feel the leg getting stronger.  Less and less pain, little to no meds, sleeping soundly at night...it's all starting to come together.  But, I'm still a ways away from fully recovered.  I can't fully kneel on the ground, there is a tender spot on the outside, and the strength in that leg is only at 60%.  Many more miles to go before I am complete (Sleep).

I jumped on the trainer this week with a goal of adding in ILTs (Individual Leg Training) which I think is a key ingredient to building strong legs.  I've mentioned in past posting that this is a training tool I learned early on in my focused cycling training from Dr Arnie Baker.  He always put it in the context of lifting weights on the bike. 

Some may not know what this is so let me explain how this works. I would recommend trying it first on a stationary before testing it on the road.  You can get a bit off balance if you're not paying attention on the road.

Find a gear that seems pretty easy to medium when you have both legs pedaling.  You shouldn't be breathing hard.  Un-clip one of your feet and place it either on the back of the trainer where I find it easy to rest the toe of my shoe or on a short stool.  Continue to pedal with the other leg.

It may seem easy at first but usually about 30 seconds into this you'll start to feel a burn and maybe have a clunk in your stroke at the top of the rotation as you pull up.  That's OK because you are learning that you need to work on the pulling action of your pedaling.  If this is still too easy then shift to another gear.

I started with 1 minute and then shift to the other leg for a minute and then back for a total of 5 intervals.  Next week I'll add 2 minutes to each leg for 4 intervals.  The following week I'll add 3 minutes for 3 intervals.

I'll also mix in easier gear and faster rotation along with harder gearing and slower rotation as I progress.  Faster works on smoothing out your pedal stroke and the firing of hip flex er.  The slower method builds greater strength.  Can't you just feel that burn?

I also added in standing for 3 minutes, 2, 1 and 30 seconds.  Lastly I've put in 1 minute intervals X 3.  The beginning and end of the session is filled with warm up and down by spinning slowly and increasing the RPM every minute or 30 seconds.

While traveling this week I had called ahead to the hotel I was staying at in LA to see if they had a stationary bike and I was told yes.  When I got there and went to the fitness center it was true they had one but it wasn't working and hadn't, according to the receptionists, for over 6 months.  So I used the elliptical instead which wasn't too bad on the knee.  It's such a smooth motion and close to pedaling.  I added resistance and speed to an hour long session and walked away with the thought I might do that more often especially in a pinch.  I did have to ice that evening. 

Good week on the road and training.  I'll mark this one up as progress and a step forward in the right direction.

It's Not Always Mileage In Life

This week the knee feels absolutely fantastic. After the ride last week...outside...I had a new energy to take it to the next level.  I could see miles of long roads ahead with green fields and blue oceans.  I had a vision that was not to happen this weekend. 

Like often is life and we all have a lot of responsibilities.  I have many commitments that I have sign up for and one of them that is actually key to my recovery is the LLS TNT Tahoe program.  (By the way, you can make a donation at the link to the right or even better yet, come on out and join our program).  This past Saturday was the StageCoach Century a 100 miler east about 1 1/2 hours from San Diego.  It's a great ride because it's an out and back with no stop signs and light traffic.  You can turn around at any point and this time of year it was perfect.  Cool, little overcast all day and no wind.  Our Tahoe program has committed the last few years to help out with the first and last SAG which is located 10 miles from the starting point. In return we have a booth at the start line, get the word out about our program and the send us some funding.

Myself and Rick Knaggs, my co-coach for this LLS TTN program, where there bright an early on Saturday morning at 5:15 AM and if you do your math and build in a half an hour will realize I got up at 3:30 AM.  We set up our location and I didn't leave until 4:30 PM.

To tell you the truth it was the most rewarding thing I've done in a while.  If you are a rider you should take one event and be a volunteer every once in a while.  Believe me you will know what I'm talking about at the end.  You'll be able to provide some thoughts at the SAG for the rides that some time non-riders who volunteer don't realize.  I now think I know what a doctor feels when so many people say thank you for being there.

We fixed bikes, passed out food, provided water and mix...it was a great day to be out there cheering on other riders.  I have a portable PA system that I've been itching to see how many hours I could get out of the batteries.  6 hours in total with my iPod hooked to it with music I like.  The last 2 or so hours the Boy Scout Troop who manned the stop with us had a few iPads of their own music.  It was the perfect mix of the old and the new.

So, because of this I didn't get the weekend miles that I had planned to do on Sunday.   After almost 10 hour on my feet on Saturday I had to give that knee a break today with plenty of ice. The CAF organization had put together a reunion ride that left Solana Beach and went to San Clamente and back.  My goal was to ride up to the Marine base to get in around 30 miles up and back.   I did get plenty of riding during the week with stationery miles.  I focused on time in the saddle and increasing the resistance.  I'm up to an hour now and pushing 150 Watts for the majority of the time.

Last week was also a time to reach out to others.  Since I've started writing about my experience I've had some people send me a note or two on the side with questions, thoughts along with details about their own knee replacement.  During my first replacement a friend of mines mother was having both her knees done at the same time.  We once a week would send a note and or respond to the other with an update.  Sharing was helpful and provided a sanity check.  I'm currently corresponding to Cammy who just had her knee done as well.  She was struggling for a while.  I made a few suggestions and checked in a week later.  She was much better and had turned a corner towards recovery. 

Your doctors and nurse can tell you a lot but if they haven't had the experience it's from a different perspective.  I would highly recommend you connect with a person and help each other.  It won't be the same issues all the time but it will help to share them.  This is a mental game as well as a physical recovery.
So this week I'm going to start adding in ILTs, Individual Leg Training, to my time on the trainer.  I'll also get the miles I need on the road next weekend and even move towards hills.  Nothing drastic just more up and down.

Week 10 Hit the Road Jack

Wow, did that feel good.  It was like having a piece of chocolate pie when you haven't had it in years.  It's smooth with a crunchy graham crust and leaves the chocolaty rich taste in your mouth.  That is what my first ride on the road felt like today.

I started at the Home Depot near my home where I parked.  My home is situated on a hill that I knew would be too much at this point for me to climb.  I rode up Black Mountain Rd to where it changes to Kearney Villa Road once it crosses over Mira Mar Rd.  The course didn't have a lot of climbing.  My Garmin recorded 299 ft in total.  The first little hill at 4% grade was about a 1/2 mile long just before the change in street names.  My expectations is this is where I would feel pain or a problem because of the additional muscle strength need to climb.  To my surprise, it felt great.

This was not a full out hard ride to say the least.  My goal was to test the legs and iron out any problems.  So I kept the pace at a nice easy moderate rate.  I wasn't breathing hard at all and again was impressed with my average speed on the way out, 20 MPH.  Of course that was with the wind at my back.  The return route I was averaging 14 MPH.  The end average was 16.5.  Heart Rate average was 165 BPM which is good for me.  I'll need to retest my max rate which in the past has been as high as 205.  I have a resting rate of 50 when laying down and 55 when sitting. 

I scared myself when I put on my cycling gear which is mostly black.  Those legs were albino white.  Even a little bit of color would be an improvement and night send the children off screaming and pointing at the ghost.   I was impressed with the muscle definition at this point.  The calf at least has some tone.  Crystal likes my legs too...she's a leg woman.

The knee over all feels good now that I'm sitting and writing but I can tell I'll need to ice for about 30 minutes after a quick shower.  Prior to the ride I went down to the Kolby Swap Meet with Crystal and walked around for 2 1/2 hours.  So again, coupling that with the cycling today I think I put the knee through it's paces and the end result is very positive.  Just have to keep up this process and focus.

Tomorrow I head out to Colorado on a business trip for 3 days.  I'll take along some workout clothes and my iPad with some training videos.  I don't want to stop now.  Things are just starting to come together.

The LLS training will begin at the end of the month and I now feel a bit more confident in my ability to lead this group.  You don't have to be the strongest rider in the group but you certainly don't want to be hanging off the back.  It's a matter of putting the miles now to gain back the endurance while slowly adding in strength and power.  For now, I'll focus on the endurance and start increasing the time in the saddle.  Today was less than an hour but over 30 minutes. 

Start of Week 9

I was really looking forward to hitting the road over the holidays.  I had a few days off from work and I figured it would be the perfect opportunity to find some flat stretches and just enjoy the view.  Unfortunately I wasn't ready for that yet. 

I've moved over to the stationary training where I have my cyclo-cross bike set up.  During the season I primarily ride a road bike and once in a while go off trail on a mountain bike.  However, I also have a cyclo-cross bike that can do either.  I take that on trips to Tahoe and places where I want to do both road and off road riding. 

The Cyclo-Cross is set up in a Saris PowerBeam Pro.  What's great about this setup is the unit measures heart rate, cadence and watts or power.  That's not super important at this point but it is providing me some feedback on how I am progressing especially in comparison to where I was before the knee replacement. 

I'm using really light resistance at this time starting at 50 watts and progressing up to 150 watts of resistance.  This in comparison would be about 12 to 15 MPH at 150 watts on the road that was flat with no wind.  The muscles are still getting used to flexing many times and when I step down I have some swelling in the knee.  However before icing I move over to other exercises for another 15 to 20 minutes.

When standing and pedaling on the bike the knee doesn't feel comfortable with that as of yet meaning all the pieces are not moving smoothly; the strength is lacking and there is a choppiness to the stroke.  It's not super bad but I won't go out side and ride without more confidence in that.

I'm looking forward to starting ILT (Individual Leg Training) which is an exercise I learned from Dr Arnie Baker.  He has been a fantastic coach and mentor to me over the last 16 years.  ILT is using a single leg to pedal either in stationary or on the road.  It's one of the best exercises I've found to build strength and there are a lot of different ways to adapt this exercise.  More to come on that.

My other focus is building back the endurance.  It feels like it's been a year since I've put in over an hour on the bike.  My body is screaming for a long ride up the coast.  For now I have to settle for watching DVDs while I train from EpicPlanet and Sufferfest.  At least they provide a great view of the world and I feel that I'm in the pack competing.  Below is a interview of Allen Jones the producing of EpicPlanet(Ride) videos.

Week 7 Progress

First off I have to say Happy Holidays.  We are so very fortunate to be were we are in life.  We both have jobs, are healthy and have plenty of food on the table.  But most importantly we have each other and a clan of family and friends.  Add to that 2 dogs and a cat and life is just about as complete as it can be.  Crystal and I hope everyone will have a wonder 2012.

Next I have to say I'm sorry for not writing anything in the blog.  I had to take a bit of break for another issue that came up.  I have very fair skin and because of that I get skin surface issues.  The dermatologist found some skin cancer that he had to cut off my temple and cheek.  I won't be seeing any modeling contracts in the near future but I think I was about done with that any way.  Tom Cruise doesn't have to worry any more.

So the progress and recovery is coming along but has slowed some.  I'm too the point where I'm mainly focusing on building back up the muscles, creating better balance and reducing the swelling.  I've found that I can be working on these aspects of the recovery just about any where during my day.  Today, as an example, while at the dog park I use the benches to do step ups, work on balance and do lunges while exercising the dogs.  During the business day I meet with customers and while seated I'll bend the knee back under the chair to continue working on the flexibility.  While driving back to San Diego from LA I can do isometric exercises by tightening the quad and hamstring muscles. 

My biggest issue right now is swelling.  The knee has less and less pain but the swelling from exercise and standing for 30 minutes or more is still there.  Ice is still my best friend and something I'll be using for a while.  Pain meds are still there but I'm off Percocet and now using Vicodin.  Also, I go 6 to 8 hours between use.  Getting away from drugs as soon as possible is very important to me.  This body is a temple though I'm still not sure which religion it represents.

It's at this point that my mind starts to again say when will this end.  It's good thing I've done this before.  You want to believe at 7 weeks it's all good.  I have to keep in mind that I had pieces of plastic drilled and pounded into my bones.  That process puts a lot of stress on the muscles, nerves, and bones.  They are going to sell and complain for a while.  The more I move, the sooner these different parts of my body start to understand, adapt and over come.

Tomorrow I go out on the road and ride my bike on a flat course.  Most likely it will be 5 to 10 miles down Miramar Rd if traffic is light.  If not, then I'll take Kearney Villa Rd.  Either way, I'm just testing the waters to see how my balance is and what type of strength I have in the quads and hamstrings.  I'm looking forward to feeling that wind in my...helmet.

5th Week & Orthopedic Follow-Up

This past week was particularly exciting for me because I had my first follow up appointment with the doctor who did my knee replacement, Dr Steven Copp pictured here on the left.  He did my first replacement last year and one of the main reasons I selected him was because he took the time to listen.

I had seen several other Orthopedics over the years and all agreed that knee replacement was going to happen in the near future.  But most ran me through their offices like I was a piece of paper.  Dr Copp, on the other hand, took a great deal of time to discuss my situation and what I wanted for the outcome which was to continue to be active.

The follow-up appointment went well and he was very impressed with my progress.  Some X-Rays were taken and everything is aligning well.  He did point out that my hips have some issues...great, one more thing to deal with in the future.

He didn't want me riding on the road for a few more weeks until I have greater strength in the leg and I have 100% balance.  Dr Copp was happy with my knee flexibility at this time.  130 to 135 is far enough.

This actually brings up a point.  This blog has gotten out to a lot of people and I weekly receive emails and responses to my posting.  The subject of how far a joint can or should be bent back to the hamstring has gotten the most response.  I spoke to Dr Copp about this and he was fine with my progress in this regards and mentioned that it's going to be different for each person.  Several factors come into play but one the biggest is range of motion prior to the operation.  I've always had outstanding flexibility and stretch often to keep my muscle limber.  I do this for cycling, surfing and other activities but often just because I feel my muscle need to stretch.

The next phase of this program is going to be building strength around these muscle and putting back into balance all the different parts of my body.  Many of the exercises I currently doing have already started me down that path.  A key element of strength as we all know is our core.  The challenge many of us have is that we don't focus enough on the core but should.

Here is a listing of a few of the exercises I've been working on:

• Quadriceps -Wall Slide
• Knee Flexion Stretching/Flexibility
• Knee Extension
• Hip Abduction
• Planks
• Standing on one leg through ball (balance)
• Monster (band around ankle and slide sideways)
• Single Leg Squats
• Hamstring Curls using the Exercise Ball
• Stationary Cycling
• Side step overs (stepping up and over a box sideways)

I'm now up to 20 minutes on the bike and 150 watts of resistance.  Well, that's what the bike at the Physical Therapy places shows.  I've also been using a recumbent bike at home the PTS Turbo 1000.  I picked it up on Craig's list for $25 because I knew I wouldn't be able to ride my road bike for a while.  I had to start riding this with the seat pushed back further than normal so that I could get the full pedal stroke.  Over time I've been bringing it back down.  This recumbent makes that an easy task.  I'll start riding my road bike which is in the CycleOps trainer, PowerBeam, this week.  It has watts and other features I'm missing on the recumbent.  My goal is to go to 30 minutes and 175 watts.  I'll start ILT, Individual Leg Training, in a few weeks when I have more strength.  I like to use EpicRide and SufferFest videos...see ads in this blog on the right.

One other subject I wanted to touch on this week has to do with the others who are supporting me during this process.  The main person in my life is Crystal my wife.  She has seen all the ups and down times and been a wonderful mate to have on this journey.  When I have greater amounts of pain she can see that and knows I'm frustrated.  But on the good days I've tried to do my part around the house and not let everything fall to her.  This is extremely important in our marriage I believe and one of the reasons we've been married 25 years.  I appreciate everything she does and we both take the few seconds to say, "thank you", each time we do those little things like take out the trash, do the dishes, wash the clothes, etc.  But I've tried to work harder and saying thank you for her support.  There are still times when I need to rest and can't go to the store or take the dogs to the park.  Thanks Crystal for understanding.

My boss at work has also been supportive.  I can't fly for another 3 or 4 weeks and see customers. I cover 13 states here in the west and you can image that's a great deal of the time on the road.  I can start driving longer distances and this week I have my first appointment up in LA which will be a minimum of 2 hours one way.

I'm looking forward to this next phase of the process.  I've seen huge progress so far and it will be slower but I like the fact that I can now start sweating and coming away with the feeling I had a good hard workout.

TKR Week 4...hows it going?

I'm sure we all have good, better and best days in our daily lives.  Recovery from an operation like Total Knee Replacement will be no different in that regards.  Some days are good, some great and others suck.  Over the last 3 weeks my progress has been stellar and the days have been good.  This past week it was a challenge with pain management and resting so it was sucky but that’s part of the process.

I have to keep in mind that my body is trying to repair itself and just like when you have a cold you need to rest as resources are being used to fight that battle.  I've jumped back into my daily work and activities pretty quickly without putting aside a more time for rest and recovery.  This is talked about a lot in the pre TKR info and should be paid attention to much more as I am learning.

After my first PT session on Monday last week I was very sore especially when the therapist took my bend to 130 degrees.  I always come away from those sessions with a lot of swelling even though we take 15 minutes after and ice it down and use electronics to massage the muscles. 

I took Thursday, non PT day, totally off and even backed down from my office work by spending 90 percent of the day in bed icing the knee and sleeping.  I was just tired and needed to catch up.  That helped.  Friday PT session went very well and we saw 137 degree in the bend.  Keep in mind that this is when my therapist bends and holds the joint.  Bending it on my own I can take it to 125 with little agitation.

My therapist, Todd, added a new exercise to my regiment that was fun.  While balancing on my TKR leg I threw a 5 pound ball at a standing trampoline.  The point is to stay balanced while throwing and catching the ball.  I had little problem with this because I've been brushing my teeth standing on that leg to improve balance.

My favorite strength drill is called monsters.  A band is put around my ankle and I spread my legs out to shoulder width.  I then squat down and take little side steps while still facing forward.  I move the length of the exercise room and back 3 times.  It burns the butt and thigh muscles.

After exercises we stretch and then ice.  At home for stretching I use my body weight  as a way to create force hanging off the bed and the stairs.  I also have a strap to pull the leg/ankle with.  I acquired a balance circle and made a balance board. The circle has half a semi-hard ball attached to it in the center on the underside.  I use this to stretch the ankles and calf's and work on balance.  The balance board is  3 foot long board that I put on a foam roller.  Surfers and skateboards use these to work on balance the strength.

Saturday I went out shopping with my wife to help with some of the things she's been doing while I've been resting.  I over did it some and came home with a pained expression on my face and a swollen knee.  I had get that knee up for the rest of the day, ice it and take the meds.  Sunday I got out and around some but a lot less than the day before. Again, need to remember to let it rest and repair.

I'm proud to announce that I have been asked to help coach the Leukemia & Lymphoma Society Team in Training program that will start in January.  We will take a team of participants to Tahoe for Americas Most Beautiful Bike Ride (AMBBR) for a 100 mile ride around the like and a side route out to Truckee to complete the Century course in the early part of June.   It's a beautiful ride and I feel privileged to be asked to assist.  As a Cancer Survivor I know the importance of these types of program.  Plus, this helps me work on my recovery goals.

Week 3 and Giving Thanks

Peace is that part of Harmony that allows me to focus and move forward with goals.  I truly believe in finding things in life that help keep balance and calmness is essential to my well being.  I'm not a Buddhist but the picture above depicts a small shrine I created in our yard.  Every other day or so I move the stones around to my liking.  I create the look that works for me and this relates to how I shape the paths in my life.  I take the path that leads to the results I'm looking for.

Last week was monumental in regards to the progress I'm having with my TKR recovery and rehab.  I hit two big goals that I had not expected to see so quickly.  But before I go there I want to give thanks for several things in my life during this time of Thanksgiving.

Thanksgiving is a holiday my wife and I try to spend with family or friends and this year we were able to celebrate it in our home with a 2nd cousin who had moved into town with her husband and another friend who is here without family. So we're thankful for the opportunity to share this season with family and friends.  I'm also thankful for the health I have and a body that is responding quickly after Total Knee Replacement.  At this point in my life journey it's something I need to be focused on and am grateful I have the support of a wonderful and loving wife.  It's definitely a team effort and it would be more challenging without her help.

So how is the recovery coming along?  The progress over the last 3 weeks is nothing short of a miracle.  Why?  By all accounts and compared to last years replacement I shouldn't be able to walk without support, make full rotation on a bike, or have the flexibility I do.  Let me break each of those down.

On Friday I met with my outside Physical Therapist Todd, over at Scripps Ranch Physical Therapy.  Great place by the way.  We discussed my progress and goals.  He took some measurements and had me perform some things.  Bending my knee was up to 117 degrees.  Goal is 130 so we are not far off.  The hyper extension was good and almost touching the ground in the center of the knee joint.  Perfect.

He gave me a few new stretching movements and exercises to work on at home.  Lastly he had me get on the stationary bike.  I did 10 minutes no resistance and full rotation.  This was a first so far.  Up to this point I was doing 1/2 turns.  Last TKR is was a month and half before I did this.  Three weeks is way ahead of schedule.

Sunday I wanted to get outside and walk with the dogs so Crystal and I went over to Fiesta Island.  On the backside is a huge dog park right across from Sea World.  (Yes we do live in paradise).  It was a beautiful day at 75 degrees.  Not a cloud in the sky and a soft breeze was blowing.

My plan was to walk as far as I felt comfortable and then cut back as needed.  The loop is about 1 1/2 miles and there are paths that allow you to cut it short.  The dogs love this because they can be off leash along with interaction with other canines.  At the half way point we give them water and Crystal asked how I was doing.  I could feel my knee tightening up but I wasn't in too much pain.  We pushed on and completed the loop.   Here is a picture of my knees.  As you can see the right side, as you face the picture, is swollen but to be expected.  I was able to drive home and upon arrival immediately put ice on it.  Did it hurt...you bet but that's part of the process. Icing and medications help to push beyond those points so I can move forward with my recovery. 

So two goals are accomplished, over a mile walk and full rotation on the bike.  I'm not putting these goals out there and being disappointed if I don't make them by a certain time.  Goals help me stay on track and reach beyond what I think I can sometimes do.  Writing them down gives me a vision.  I'm extremely happy with my progress and even more encouraged to keep doing what I'm doing.

HOLD THE PRESSES:  I was working on this Blog earlier today with plans to review it again this evening before posting.  Between this morning and this evening I had a PT session and came away with another completed goal.  During these sessions there is some hands on with the physical therapist as he pushes and pulls on my new joint.  He then will measure and record my progress.  He measured a 130 degrees bend today which is where my other knee is.  Unheard of to have that much movement in so little time.  Just one more thing to be thankful for this year.

TKR Start of 3rd week

To tell you the truth I really can't believe it was just 2 weeks ago today that I had knee replacement surgery.  When I think back to last year I remember that I was still on crutches and had just started to think about moving over to a cane by this time.  I am walking almost normally, when I force myself to work on it, and feel fairly normal.  When standing I naturally want to lean on my good leg but always catch myself and use both legs.

Today my physical therapist, Barb, took out my 25 staples.  Does it hurt? Some.  Kind of feels like a bee sting.  She then put on the strips you see which will fall off on their own.  Actually after today's PT session some had already started to remove themselves.  This also means I can take a bath now.  Up to this point it's been showers with the knee wrapped in plastic to keep it dry.

My flexibility or bend is now at 108.  Up 3 degrees from last week.  The knee still feels tight or swollen.  It will take time to open up which is the slowest process.  Icing helps to a degree but movement is the best medicine.  Whenever I'm sitting in a chair I try and position the leg back beyond 90 degrees and hold it for a count of 10.  The more I do this the quicker it will adjust.

We've added a lot of exercises to my routine which has upped the amount of time I spend each day to about 30 minutes each session.  Some of the exercises are with weights of one or two pounds.  I'm working just about every muscle in the leg; quads, hamstrings, calf, etc.  I'm in 3 different positions now; floor, chair and standing.  You really don't need anything special to do this at home.  Towels, a chair, stairs, a few large books, etc, will be enough to complete the home therapy.  I have purchased over time small items to create my own little gym:  large exercise ball, balance circle, bands, and small ankle weights. 

I happened to find an application for the iPad on line which covers a lot of what I am doing.  It has little short cartoons demonstrating the exercises.  The app is called Total Knee Replacement and costs .99 at the app store.  There is all sorts of information and tools out there to help with the process.

Because I'm progressing so quickly Friday I start my physical therapy at Scripps Ranch Physical Therapy Clinic near my home.  Normally this would have been another week out. I select this company because they have a focus on sports.  I'm not just trying to walk again, I want to be able to return to many of the activities and sports I enjoy.  I will spend my first day reviewing medical history, where I'm at and goals.  By next week we'll be working that plan.

Sleeping at night has become more enjoyable as well.  I can use many more positions now and not just sleep on my back.  I'm using less and less ice during the night too which is helping with a solid night of rest.  My muscle in the morning are very stiff and I have to start slow letting them warm up.   They feel like cramps which is from the trauma, therapy and icing.

This past weekend Crystal and I did some shopping together and she even let me drive the car a short distance to see how things were going.  We were out a good 3 hours in total.  I did just fine and think I'll be able to get on the road for longer distances in a few weeks.  I first have to be off some of the stronger medications before I drive farther than a few blocks.

I'm really, really happy with my progress and think I'm moving faster because I know what to expect and how far I can push it.  Experience sometimes is the best teacher.

End of First Week after TKR

It's been one full week since the operation.  Today, Tuesday morning, and my mind is asking, "... why  did you do this?"  The pain is very constant and the level hasn't really dropped below a 5 on the scale of 1-10 yet, 10 being unbearable.  There have been times when it's been 9 and that is usually during or right after therapy.  But there is light at the end of this tunnel

Prior to the operation I was having pain but it was a bit different, arthritic.  Arthritic can be hard to explain if you haven't experienced it before.  It's a deep ,in the joint, nagging, and constant irritation.  Maybe a tooth ache would be a good comparison. 

Today's pain is deeper in the bone but to be expected when you understand or see the procedure.  Bone is being cut away to create smooth and level surfaces then holes are drilled for plastic attachments.  Lastly they hammering and glue parts to attach them to the bone.  Kind of like a wood working project.

Ice is one of my main weapons to fight this and I have several different ways in which I use it.  Coupling this with meds, massages and heat pads creates the right mixture of ingredients.

I invested in this last time and have kept it for all kinds of reasons.  The DonJoy Iceman machine is a wonderful tool that can be used on a lot of body parts.  It is a cooler with a small motor that forces water to flow in and out over ice via tubes.  At the end is a pad that you place on the area you want to ice down.  I've found that an ace wrap helps to hold this in place.  Ace wrap is good for hold all kinds of ice packs in place. 

The pump is quiet.  I usually get about 3 to 4 hours out of a cooler full of ice and water.  This is what I use when I'm going to be resting for long periods of time and when sleeping at night.  Other times I use ice packs (two zip lock bagies with ice and water), reusable ice blocks , and soft ice ( it doesn't freese but is cold enough to do the job)

Keeping the blood flowing in the lower legs is something the doctors want and to help with that they have me using a compression machine right from the start. Continuous Enhanced Circulation Therapy (C.E.C.T) is accomplished using a machine that presses your calf area every 15 seconds or so.  It runs on a AC and battery power.  I'll have to use this for the first 10 days after surgery.  I can take it off during showers and exercise other wise it's on almost 24 hours a day.

I've mentioned a few times doing research knowing more about the procedure, recovery and rehab.  I spoke to several people before hand which was in my opinion the best resource to start with.  Those with practical experience made the information I red about easier to understand.

A found a book, "Knee Surgery,"  written by Daniel Fulham O'Neill, MD.  It has a wealth of information about what to do prior to surgery so that you have the best possible outcome and what to do for rehab after.  I specifically use this book because it had a section on Returning to Sports and Competition (chapter 12).  He covers getting back to basketball, tennis, skiing, etc.  Many sports I thought I might have to give up all together. 

I reached out to Dr O'Neill and he provided some thoughts specific to cycling in my recovering process. 

Daily Physical Therapy is the base of recovery just like miles are the base of a successful cycling season.  The physical therapy isn't too hard and each day we add an exercise or two to the routine.  Up to this point it's been mostly isometric muscle work and some flexibility moves.  The hardest is flexibility but it's the most important.  This is basically, how far can you bend your knee back.  For standard everyday living 67 percent of knee flexibility is needed for the swing phase of the gait, 83 percent to climb stairs and 90 percent to descend.  Lastly, 93 percent to rise from a chair.  I'm shooting for way beyond these numbers.

Several methods are used to work on flexing the joint; push, pull and gravity.  Sitting in a chair I can slide my leg backwards as far as I can.  The muscle is tight but there is also swelling which makes it difficult.  I pull back to where I can hold it for 5 seconds and then release or rest.  I do it again and am able to come back a bit further.  10 reps to start.  After the last one I hold it and measure the degree with a Goniometer (kind of like a math protractor).  If you have had a good bike fit you've seen one of these before.

Another method to increase flexibility is to have someone else push your leg.  While in the hospital the physical therapist did this for me because I was still gaining the feeling back in the leg from the block.  They know what they are doing and can watch your expression for pain levels. 

Gravity. Laying on my back I lift up my leg up straight and then bend it at the knee joint slowly controlling it with my muscle.  When I get to a stopping point I very lightly release the muscle and allow gravity to pull it down with support of my hand.  It hurts, a lot.

Yesterday I had my second in home PT session.  We added in ankle raises while standing and squats using a banister for support.  My body tried to shift my weight to the good right leg.  The therapist helped straighten that out pulling my hips to the left as I performed the move.

The huge success in my mind this week are two things:  1) I put my crutches back in the garage as a sign that I won't be needing them during the rest of the this process.  2)  I'm able to climb stairs using both legs going up and down.  It's a slow process and I use the support of the walls or railings some.  The goal is to get full weight support and mental confidence.  I'm not far off from that.

TKR Total Knee Replacement 2011

In 2010 I decided to move forward with a fairly serious operation on my right knee, Total Knee Replacement (TKR). This was after 7 other various operations on the same knee in the last 35 years. I had been told after the first operation I would have arthritis and issues with this knee for the rest of my life. OK, that's always something to look forward to.

At the age of 51 I might seem to be a young candidate for such a procedure but according to my orthopedic, Dr Steven Copp, it's becoming more common in our society for those who are active.  What I mean by active is getting out and felling the sun on your back or sweet on your forehead 4 to 7 times a week.  The pain and issues I was experiencing in both my knees stemmed from those activities.   But in my younger years it was easier to take a Tylenol and start again in the morning. 

I'm not slowing down at this point, life is way too short as I experience with cancer 16 years ago.  (That's another story altogether)  If I reducing things that impact the knee joints the most I can still be active:  cycling, hiking, swimming, surfing, etc..  I did a lot of sports in my earlier years: football, wrestling, basketball, baseball, track, etc.  Another 8 years in the army running in boots certainly wasn't ideal.  I know what really puts strain on those knees now and can get by without many of them.

One of my orthopedics told me to find sports that put less strain and impact on the joint.  He highly recommended cycling.  I hadn't been a focused road rider but I was certainly interested and in 1998 did my first century with the Leukemia & Lymphoma Society, LLS, Team in Training, TNT, program.  Our goal, raise $2500 over 4 months and then ride the Tour De Tucson in AZ in Nov.  That was the start.

I soon found I was having less and less pain in my knee(s) joints...why?  The doctors were telling me that this was because I was moving the joint, always good, which in turn forces the fluids to circulate in that area.  This smooth motion of a pedal stroke also reduced the banging of the bone on bone.  Previous operations had removed the natural shock absorption, meniscus. 

My first knee replacement, right knee, was operated on in Feb 2010 and in Oct of that same year I completed a 620 mile 7 day ride from San Francisco to San Diego with the Challenged Athletes Foundation (CAF) in their major annual fund raising event, Million Dollar Challenge.  No real issues and I had regained my endurance and strength over the 9 month period.  What was really impressive was the daily pain, arthritic in the joint, was gone. With that in mind I decided to have the other knee done this year.  The picture on the right is the result of my operation Monday, Nov 7th just last week.

Since I've started seriously cycling I've increased my knowledge and skills to a level that I often coach and assist others to complete events.  A question that comes up often is around knees and would TKR fix their problem.  I'm not a doctor so I will always say first ask a professional, orthopedic.

In my case it came down to I had tried all the other options and this was the last result.  As I mentioned earlier in this article, it's a serious operation that requires a lot of rehad and focus after.  Here is a link to a YouTube clip on the procedure.  WARNING this is very graphic:  Total Knee Replacement video YouTube

I'm going to follow up over the next weeks and month on my progress with this knee and what I'm experiencing.  I think it will help others think about this as a possible solution but hopefully realize it may not be the answer.  There are a lot of other things to look at and in today's medical field, new solutions are constantly coming out.

Send me your thoughts and questions.  More than willing to provide you feedback and my thoughts.

Thanks

Mike

2011 CAF Million Dollar Challenge

CAF has become a big part of my life for the last 4 years.  I'm again getting ready for the Million Dollar Challenge in Oct when we take 100 riders, including some challenged athletes, from San Francisco to San Diego covering 620 miles in 7 days. 

Some might think that it wouldn't be new or different for me or many others who have done it in the past but in reality, each program has it's own flavor and flare. 

The first year I participated a big part for me was focused on the Radio Contest with XX1090 the Scott and BR show.    What an experience.  I was unfamiliar with CAF, didn't have any idea what the contest was about or how to win.  I ended with not only winning but being able to raise over $12K to help others.  I also learned how to create a blog and put on a huge fund raising event. 

2009 brought the responsibilities of a Ride Leader and Radio Contest coordinator.  The Ride Leader role I was familiar with after 15 programs with Leukemia & Lymphoma Society and several years assisting with the Trek Century Training Program. But the Radio Contest coordinator didn't have a job description.  I kind of made it up as I went along.  We ended up taking 7 contestants along with the winner Adam Beck on that ride.

Last year we rain and mud was sticks in every ones mind coming down the coast.  It rain...a lot but was one of he safest programs to date with very few serious injuries.  Though we didn't see sun every day the rain did bring about a time to share in the cold, dirty and wet conditions that often bring people closer. I also had knee replacement earlier that year which pushed me to, in a sense, become a challenged athletes.  I had train that much harder to get ready. 

Fast forward to 2011.  It's a new year and the program sold out within months of starting the training.  In years past it was usually by mid program that would happen.  Tells you that everyone is excited and looking forward to the ride.  As a Ride Leader again I'm working with 3 fantastic people on a Fund Raising Event...Epic FundRaiser.  Adam Beck radio contestant winner and 2nd year Ride Leader, Brian Brillo, radio contestant and 3 year event participants along with Ginger Crutchfield a cycling coach and long time LLS coach and mentor. 

I see this year as a adventure with new faces, different challenges and the opportunity to experience something different.  I won't compare it to past events...that's not fair.  Sure we'll ride the same or similar routes but for many, it will be brand new.  I want them to experience that.  We're already training with two tandems which is something we haven't seen much of in past programs.

Most of all I welcome the opportunity to be a part of something that is bigger than I and is making some kind of impact on the world.  If I leave this life and that is all I'm remembered for then I think I have accomplished what I put on earth for...Finding Ways to Help Others.

And Thus it Begins

This Saturday, Oct 16th, we start our long awaited ride from San Francisco to San Diego.  The Challenged Athletes Foundation (CAF) this year has exceeded it's own expectations with 150 people taking on the 620 mile course.  To date the Million Dollar Challenge 2010 has raised over $1.25M a new record for this event.

When you take into consideration that the goal was 100 people each raising or donating $10K you remember that this is more than a ride...it's challenge to those who dare to achieve new heights in one or many areas of their lives.  Cycling, fund raising, diet, training, work schedule, family, time off at work, etc are just some things that come to mind.  When a participant signed up for this program they immediately changed the course of their life.

This event is, by design, to bring greater awareness about disable people who want to participate in those sporting events that a fully abled person can do without thought.  In the US we have come to recognize the daily adversity that a disabled person is faced with.  We have handicapped parking, special bathrooms and ensure that there isn't discrimination in the work place for those who are consider disabled.  But unfortunately insurance doesn't see sporting events or even exercise as an essential part of day to day living.  We have yet to realize that a plastic leg isn't going to allow a person to run or even walk a marathon.  This is why CAF was started. 

Don't even let me get started with regards to other countries in the world who discard people with disabilities.  When you hear some of the stories, from CAF athletes, you are reminded that we are very fortunate to live in the United States.  CAF helps as many as they can with no regard to nationality, disability or country of origin. 

Jim MacLaren was the first person to receive a grant from CAF.  Some very dedicated friends got together in order to help this spirited individual.  Unfortunately Jim passed this year.  He will definitely be in the hearts and memories of us all as we ride down the coast.

This is my 3rd year with CAF and I feel very privilege to be a part of something that is touching people all over the world.  As a Ride Leader nothing brings me greater joy than seeing people who haven't ridden more than 20 miles at the start of our training come to this point ready to ride over 620 miles in 7 consecutive days.  The fear and trepidation is gone replaced with confidence and skills.  The many miles of training have written into their body, mind and spirit a message that he/she is ready.

But in this group of 150 will also be a small segment of the individuals that is our purpose.  When I ride along side Fred Liebel or David Lee I can't help smile and be proud.  In them I find my inspiration.  They give as much or more in just being who they are and showing the world that it's not a disability, just a different way to live.

Ending of the Beginning

This morning I got up at 4:45 AM to be at the XX1090 radio station by 6:00 AM.  I was excited and actually woke up at 4:30 AM.  My dogs, Butternut and Zeke, could tell there was something going on.  They were hoping it was time to go to the park.

It was dark as I drove down Mira Mesa Blvd and I was recalling two years ago when I was heading to the station for the final announcement.  Those same nervous butterflies started to fly around in my stomach but I had to smile because I knew they weren't for me.

Just before getting there Adam Beck, last years winner, called to see if I was on my way.  He was expecting the last radio contestants, Chris Glossner and Mark Estrada, to be there already. I told him I was only a few minutes away.

As we stood outside by the back door again we looked around wondering where the two contestants where.  Finally at 6:10 AM, Adam called in to John Pratt.  To our surprise Chris and Mark were inside already.

We were escorted to the office to wait for a minute.  Chris was there with his two girls and Mark was dressed up with a XX1090 cape and CAF jacket.  Nice touch.

We went into the radio station area where Scott and BR were broadcasting.  Few pictures, some handshakes and hugs.  Then they hit the radio.  Mark was first up and then Chris.  I could tell they were nervous.  When you think you're talking to thousands of people, it kind of makes you step on your words.

After a few questions and some comments the survivor song came on and then...the announcement.  Scott had an envelope that he passed to BR to open.  BR then passed it back for Scott to announce.  Chris was the winner. 

Since Chris had raised over $10K he decided to give it to Mark so he could do the ride.  Fantastic.  Nicely played and it showed great sportsmanship.

Each year it's a different contest. New people, different stories but the end result is the same...raise awareness of CAF.  Adam did a huge amount of work to ensure the contestants had the info they need.  He also put heat and soul into this years contest.

CAF, an organization that has only been around 16 years, has made huge strides around the world and touched thousands of people.  I'm proud to be associated with them and will always remember my experience from 2008.  It shapes another part of my life.

Hot Day in the East...

Today was my first day back to the CAF (Challenged Athletes Foundation) group ride which is held almost every Sunday.  I've been doing rides during the week but they have been around 1 to 2 hours long since my second knee operation a few weeks ago.  Today's route was supposed to be 77 miles with 2700 feet of climbing.  Unfortunately I was not in my best condition to be out on a day when the heat so high and a long day in the saddle.

Before we got on the road this morning we had the all important XX1090 Scott and BR Radio Immunity Contest to take care of.  We are down to 7 people at this point.  Today's immunity contest was spin the bottles.  Check it out.  Adam Beck, last years winner, fantastic bike rider and all around great person, put together a really cool device for our challenge this morning.  We spread the group out around the bottle spinner and then, spun the bottle.  Each person it stopped on was eliminated.  The winner was Keith Jensen.  But wait, there's more.  Keith then had to give immunity away.  We had him hold off on telling us until announcements with the rest of the group.

After we gathered all the riders together and talked about the importance of drinking today because it was going to be so darn hot, we had a chance to talk about the contest.  Adam did a great job again of telling everyone where we were at with things.  Finally we asked Keith to tell us who he had select and it was Danielle Weickgenant (why-can-not).  And of course she now has the immunity helmet to decorate.  Chris Glossner has had it for several weeks and this week took out the stops.  I and the entire group was really impressed.  The game is really on now.

OK, back to my story.  So our first SAG (Support and Gear) stop was at mile 26.  I was feeling pretty good there.  I had almost completely emptied my waterbottles so I refilled, hit the bathroom and took in some salty snacks.  Up to this point it had been pretty flat.  We then hit the hills and that is when I noticed I had little to no power on the longer climbs.  My endurance was there but...I was starting to loose touch with the group.  We had a mid point 39 mile stop for water and I filled up again a bottle and half.  Then on the last hill up to SAG at mile 52 I realized I was dying.  I pulled in well over 3 or more minutes behind the last person in my group and immediately went to the shade.  Yep, I knew it was time for me to call it a day and was taken back to the start in Vikki's truck.  It happens and I'm not too unhappy with myself.  My body just wasn't ready yet for that type of a ride.  It just feels bad when you're suppose to be the Ride Leader but thank God we had Mike, Mike, Jack and Adam still in our group to support.

We had our event this week for a few of the Ride Leaders; myself, John Welch, Adam Beck, Todd Northup, and Pat Jack.  We raised over $4600 which was right in line with our goals.  Excellent turnout of people, well over 75.  I think the owner of Toast Martin Gonzalez was pleased with the showing.

Next week, 95 miles and I will be ready.  Mileage this weeks needs to come up along with intensity and climbing.