Kinesio tape!

If you're anything like me you probably never thought about taping a muscle. I've always thought of tape as that white athletic stuff that you use to stabilize a joint. But no longer. On a recent visit to a new chiropractor I was introduced to Kinesio-tape, otherwise known as K-Tape. She taped the sides of my knee






and the large swollen bruises on my right leg.



She shreaded the piece on the right to make it look like a octopus almost. Supposedly this increases lymph drainage. I'm not sure what it did but it felt really nice and warm.


On a subsequent visit she taped my other knee in a stabilizing fashion on top and the sides.


For more info read this http://sportsmedicine.about.com/od/ankletaping/a/kinesio_tape.htm
and http://www.kinesiotape.ca/whatitdoes.htm

You have to buy the stuff online but once you do there are lots of videos to show yu how to use it. It seems to be really important that you find out exactly how to use it otherwise you're wasting tape.

Here are a few videos that I thought the bikers might like. One for shoulder pain and one for the knee. Enjoy!

Feeling Unstable? Try taping your wrists!

There isn't an athlete out there that hasn't at some point taped a joint. I myself started using tape on my wrists about 6 yrs ago -the climbing world is well versed in taping methods, probably because there are so many tendon and ligament injuries that occur in the hands.
When I started getting pain in my wrists from riding all day it occurred to me that I could tape my wrists before I go out for a ride. As soon as did, poof! No more pain!

Of course I get a not so sexy tan line but who cares. If you choose to go this route just remember to do a nice forearm and wrist stretch before you start taping.


I like to tape it pretty tight and high on my wrist. If in doubt there are a ton of videos out there to guide you.

Protein Shake Recipe

Since I keep getting requests for this recipe I'm posting it here.

I usually have a protein shake in the morning and one more solid food item, like museli with milk. That's for long rides. For 1-30 miles the shake should be enough. Also I started with whey protein but now I use egg white protein powder. You can get it at whole foods.

Vary the recipe for the shake whenever you feel like a change. For instance, sometimes I get fresh mint and add it in for a flavor boost.
Or if it's too thick I use less coconut milk and add more soy milk. For men, I'm changing the soy to almond milk instead. Almonds are very good for men because they contain Boron, which is good for the prostate.
http://www.webmd.com/news/20010405/red-wine-coffee-almonds-may-lower-prostate-cancer-risk
AND last but not least I sometimes add super green food powder from Trader Joe's or Maca Powder from Whole Foods if I'm feeling run down.

Protein Shake Recipe

1/2 cup coconut milk (unflavored kind only sold at whole foods)

1/2 cup almond milk

1 banana sliced

handful of blueberries

handful of strawberries

1 tsp plain greek yogurt (can use any yogurt just not the fat free)

1 scoop protein powder

chopped mint (optional)

1 tsp maca powder (optional for energy) http://en.wikipedia.org/wiki/Maca

1 scoop super green powder (optional)

1/4 cup orange juice (optional, makes it more tangy and less thick)

Enjoy!!

Here comes the Sun

Finally turned a corner on all the pain and tiredness. I don't feel it as much now, due to monitoring my nutrition before during and after riding. I rode 75 miles one weekend and throughout the week and again this past weekend for a total of 210 miles in one week. Not bad. That's what, nearly half to LA? Granted it won't be that easy but it felt good. I did the day of ride. The first ever fully supported day of the ride. It's supposed to show you what life is like on the ride. We rode from San Francisco to Woodside. I think. I never really know. We get directions but not a map. If that makes sense. So you never really know what town you're in unless you ask. Basically I put my head down and pedal. It was a lot easier that day in one respect, there was always someone to follow. I found throughout the course of training that I was always too fast for the main group and not fast enough for the few in front. Usually those people wanted to ride alone anyway so it makes sense. But there were a lot of times where I circled an intersection waiting for someone from the group to come along. There was even a time in the south bay where I got hopelessly off course and missed a rest stop and then again a turn off that would have saved me 4 miles. Those times weren't my fault, the directions were incorrect. Usually the directions were exact. This was the only time that happened. But still, getting lost after almost 70 miles is like having a weight tied to you. You start to feel all that tiredness creep in. I also noticed that I felt like crying that time. Hmm. It was like being a kid again and getting frustrated about something. I sometimes have those moments. It's rare but they exist.

I had one yesterday as I was trying desperately to find parking near a new chiropractors office. The whole day had been one struggle after another. I finally called the office of the chiropractor and explained that I was already late, couldn't find parking and realizing that this may not happen today. The woman on the other end said this, "Today is your lucky day, " really? "we had a cancellation, why don't you find a spot, go for a little walk, maybe get some coffee and come back here by 5:30?" So I did. Walking around the Marina I felt the sun on my face and accepted the fact that it could be worse. Yes, based on everything I know about myself, my job, my preferences, I'll probably never have a house like the ones in the Marina. I'll probably never be able to buy my mother a little place near me. I will probably always be single. BUT, I can feel the sun on my face. Right then I saw a cupcake place and went in. It could have been worse :)

Gels Goos and Bars Oh My

I can attest that I've tried them all...or at least all the ones that I could get my hands on. Here's what I discovered based on my own body type. Anything made by Hammer Gel makes my stomach sick. I get bloated and gassy. Gross. Steer clear. Cytomax is good. Especially the Tropical Fruit. Stay away from the Grape unless you really like grape flavor. Those cheap ones, I'm blanking the name. They come in a tube and you pop them into a drink. They do nothing for me. Which is perfect cause they taste like nothing.

Bars. I've always eaten bars. Especially cliff bars. Coming from the climbing world who doesn't. But I found something better. PB&J. Yep. I'm going kiddie on ya. These are perfect. I got the idea from a client of my who competed in the IronMan. She told me to pack a peanut butter and jelly sandwich cut into little pieces and eat a piece every 20 mins. I changed that to every 30. It works like a charm and so much cheaper!! Plus when you're in the middle of nowhere and you bite into one you feel like you're eating a gourmet meal. No joke. I've never felt that with a bar.

Nutrition

I decided I would try every single brands of energy drink, electrolyte replacements, gels, goos and bars. I've also been actively asking people what they like. How they train. Most of the answers are too vague for me. Some people buy what's around. Just around. They don't think about how their bodies or stomaches for that matter, will react. They don't care what drink they drink, how much sugar it has or if it actually helps them. I found links online like this one http://www.ultracycling.com/nutrition/eatingselfsupportrides.html

Which can sort of point you in the right direction. Then I started talking to my clients who are serious athletes. I found an article about Nutrition for Ultra Endurance Athletes. The basic guideline for hydration before, during and after an event are below:

Before
16 oz. 2 hours prior, then 4-8 oz. 5-15 mins prior to start

During
5-10 oz. every 15-20 mins

After
16-20 oz per lb of body weight lost


This may seem challenging but it's necessary to maintaining your hydration level.

It's happening

Since I last talked to my rep I've been pestering everyone I know about fundraising. What does it take to make people donate? That's been one of the questions. Well I found an answer. Not much. The people I've expected to donate take their time. Meanwhile in a surprising fashion many others have jumped on board. I was nervous about it. But it's been a good experience. There was just one person who reacted adversely. I'm going to tell you what happened just so you realize that this can and does happen and shouldn't effect how you continue fundraising.

I went into my bank of clients to find email addresses and came up with a short list of those people who I've talked to about ALC. I sent the fundraising emails and waited. Within 20 mins I had a my first donation! 50 bucks! Woo hoo! Then I got a nasty email. One of my clients lashed out at me. Asking things like, did I think he was made of money? and just because he teaches at Stanford and his kid goes to a fancy college doesn't mean he has extra income.

It would have been better if I just ignored my email. If you can't donate you can't donate. I didn't think about whether he was made of money. I knew he was someone who came to see me regularily and knew my proclivities about asking for cash.
The weird thing is, he donated 50 bucks. Yeah. So why? He felt guilty. I didn't know what to say. I wanted to thank him in person and was supposed to see him in a few days anyway so I waited. I got another email. Did I get his money or not? Wow.
He came in and I treated him like I always do, with kindness, said thank you and we haven't spoken about it since.

So what can I take away from this? Some people have issues around money.
My friend Lianne says "what did you expect? People can say anything under the sun." She was right.