Posted on 4:07 PM by Schottler

Kuat Racks has generously decided to sponsor me and my racing endeavors. I have picked up their new NV, which has completely blown me away. It fits everything, light (aluminum), comes with integrated hitch and bike locks, super easy to use and assemble (did it 1-handed), and not to mention it looks 1000 times better than anything else on the market. My favorite feature has to be the built in repair stand... awesome! And they are based out of Springfield MO!

I was using a Yakima roof rack and noticed a fuel mileage change once the rack was installed. So, after a little science experiment of driving on the highway with and without the roof rack (with no bike on it), my fuel mileage deviated greatly. With a roof rack on top I stayed around 24-26mpg. Without the rack I am around 28-32 mpg. WHAT!? Have I seriously been wasting that much money pushing a roof rack around? Now with premium fuel being $4.19 a gallon, I can't afford to waste gas, but I still need to take my bikes places. The answer is a receiver hitch rack! Obviously my bike dwarfs my car, so we will see how it does on the highway, but I am confident that it will be better than 23mpg as it was with the bike on top.

Walt's Bike Shop keeps the racks in stock, so be sure to stop by and check them out.

If you don't roll through Columbia very often, here is a link for the other dealers.

Rhett's Run

Posted on 3:47 PM by Schottler

Can't race or ride outside yet, so I headed to Cosmo Park here in Columbia to support all the riders racing the UFD Rhett's Run in the cold/wet/muddy conditions. I did a lot of trail running/hiking/walking, pretty fun actually.

I don't know the details, but here's what happened from what I was seeing in the woods. Aaron Elwell and Dan Miller rode together for 2.5 laps with Garret right on their heals and Travis Donn right behind him. Going into laps 3 and 4 Elwell picked up the pace and ended up taking the muddy win by a couple minutes, with Dan coming in second. Nice ride!

Besides all that, the doc said no surgery! I have a cast, can't put any weight on it for a couple weeks. So, I am riding the trainer 1 handed every day, doing some new VO2 intervals to build for Firecracker 50, the next race on my schedule, and an important one at that. It's awesome how precise and intense intervals can be on the trainer, I think my fitness might actually improve... hopefully I'll still be able to push it for over 4 hours.

Injury/Recovery Nutrition

Posted on 10:38 AM by Schottler

ProPam Hinton, riding buddy and nutrition and exercise physiology professor at Mizzou sent me a great email about nutrition during injury recovery. My diet during training and racing is pretty specific, but not OCD write everything down and run from cookies, like some. While recovering from injury, our bodies are working harder than when just resting. Below is super informative and helpful to make sure you get what you need to be healthy and heal quickly. Thanks ProPam!

"When we have to take some time off the bike due to injury, it is easy to think that we don’t need as many calories as we would if we were training. In many instances, however, this is not the case. Part of the body’s stress response to injury is to increase our resting metabolic rate. For example, skeletal trauma can increase our resting energy requirement by about 30%. Blunt trauma and head trauma also elevate energy needs by 40% and 60%, respectively. So after a serious injury, we actually need as much, if not more, energy as we do when we are training.

Fluid needs will be increased if there is an elevation in metabolic rate or if there is significant loss of fluid due to bleeding or large road rash wounds. Aim for a minimum fluid intake of 2-3 liters per day.

Protein intake is also important during recovery as it provides the amino acids that are needed for tissue synthesis and repair. Protein needs will also be higher if protein is being lost from the wound, as is the case with severe road rash. Try to consume 1.2-1.5 g of protein per kg of body weight per day.

If you follow a low-fat diet, now is a good time to be sure that you are getting enough fat in your diet. Fat is a component of cell membranes, so if your body is making or repairing a lot of cell membranes, it needs fat to work with. It is recommended that athletes consume 10-35% of their total energy from dietary fat. As an example, if an athlete needs 3000 calories per day, at least 300 of those calories should be from fat. This would be equivalent to a minimum of 33 grams of fat, i.e., 300 calories divided by 9 calories per gram of fat. Athletes should make an effort to consume fats from different sources, since foods differ in the type of fats they contain. Omega-3 fatty acids are particularly important during recovery because of their effects on the immune system. These fats, which are found in fatty fish and nuts, have anti-inflammatory properties. It is recommended that adult women consume at least 1.1 g of omega-3 fatty acids daily.

During recovery it is especially important to consume adequate amounts of vitamins and minerals. Many of the vitamins and minerals are needed for the chemical reactions that are part of making new muscle, skin, and blood cells. Other vitamins and minerals have anti-oxidant properties, meaning they are able to reduce destruction of cell membranes and tissue damage. Cells of the immune system also need these nutrients to function properly and a functioning immune system will help prevent secondary infections from setting in and complicating recovery.

If, because of your injury, it is difficult to eat or if your appetite is decreased, choose foods that are energy and nutrient dense. For example, dairy products made with whole milk that have more calories per serving than the reduced-fat varieties, but still have all of the other nutrients. If eating fresh fruits and vegetables is difficult, you might consider taking a one-a-day type multivitamin and mineral supplement.

Also, be sure to follow the physician’s instructions for taking any medications. You don’t want to add nausea to your misery if you could prevent it by taking the pills with a meal. There are instances, too, where food may interfere with the absorption of a drug from the intestine, so be sure to take those prescriptions on an empty stomach when indicated."

Snapping Wrists

Posted on 10:02 AM by Schottler

I can only type with one hand. Wrist is broken.

Raced Greensfelder in STL, sort of. It was wet and slippery, but that had nothing to do with the crash.

I started aggressively, but took it pretty conservative on the first 7.4 mile lap, with a 3 minute lead. Lap 2 my technical skills came back and I picked up the pace some more. I was going so fast I ramped a rock and did a backflip 360 over an entire uphill rock garden, but wrist couldn't handle the extreme awesomeness, so it snapped. Not really, I wish it was a good story.

I extended my leg/pedal and stretched my back on a flat easy section. My pedal hit perpendicular to a rock and catapulted me off (exact same crash as Burnin @ The Bluff 2010). I landed on the ground at a super weird angle and tried catching myself with my left hand, heard a snap right when I came down, worst sound ever. I knew it was broken, so I layed on the ground for a little while until Matt James of Team Seagal came by. He gave up his race and position to help get me and my bike out of the woods, which was probably a 2 mile hike. Half way up Bob Arnold of DRJ took over my bike pushing and gave up his race to get me back to the start/finish so Matt could continue.

From here Dan Miller took me to the hospital and waited and took my drugged up self to his mom's for dinner.

I broke my distal radius, which was reset at the hospital. I'll know on Monday or Tuesday if I need surgery. I already have a plate and 7 screws in my right wrist, I'd rather not go through that again. Trainer time will begin in a few days when the swelling goes down.

HUGE thanks to everybody for helping! The STL/como MTB scene are filled with great people.