2024 Goals

 Oky doky……2024 will bring more XC Moto racing and an epic NEBDR trip. Step one…..get in to fighting shape.  Figured out how to set up watch with intervals so I can just plug'n'play through the process.

Couch to 5 k…day one…DONE

Why using a treadmill when the weather is still decent out....?  Because it won't always be....and need to establish the pattern of behaviour.  Putting more thought into the Moto XC racing this year.  With Cochranes being on the list....am going to enter the new category of 50+B and do a few races this year.  Life is short man.....never know how many more years this physical vessel will deliver so.....HERE WE GO BRO! LOL

Day 7 Temiskaming to Deep River

 Rounding the final base to the end of the journey. Primarily asphalt but down a treat of a road/Hwy 533. Stopped in mattawa for breakfast at Valois for some French toast and too many coffees. Beautiful overlook of the Ottawa river. 

Quick fuel up and we were off to check out a little side view. The Brant crater had a nice gravel road out and back.  Was worth the trip. Needed a bit more before we made our way to deep river so decided to explore the original route but from the end back in. Explore 23 k of the Zec

Had an interesting experience with a logging truck that was barrelling down this road that is CRAZY that these rigs drive through. He had no desire to move over for us..dicey. 

Another epic day. Tomorrow the return but not without some fun down through Calabogie. 

Day 6 espanola to Temiskaming

 We tied one on a bit at Espanola but see up and in the road shortly after 8. The sound from the local pulp and paper mill was deafening. Northern living is definitely a different way of living. 

The route to Temiskaming was an asphalt burner. Got there early, dropped our panniers and kitted up with gear for an exploratory ride of the route we were scheduled to ride tomorrow. Quickly realized over 100 k of silty gravel logging road was not going to be 1…..enjoyable and 2……certainly not enjoyable for one of our riders on a bike with bald tires. 

Dan hadn’t had enough of our 4 hour plus ride so we ventured down a tributary of trail for a bit. Small tip over when turning around when…enough was enough….time for food and beverages. Hard to believe only one more night and a couple more days. Seems every day brings a surprise of one sort or another. 

Day 5 Thessalon to Espanola

 This one was tasty…..made our way back from Thessalon to Black Creek outfitters (great owners) to a dirt/gravel trail out to Kindiogami river where we popped into Elliot lake for lunch. Initial trail had some traditional gravel/backroad feel with some sections that you had to pay attention to. All in all a really flowy back road trail. 

Loving the first leg of the route. A small deviation that led to our FIRST dead end brought us back to a section that the gps just called “off-road” route. Started off like a logging road gravel route that gradually became narrower. A couple pauses to recheck gps, google, gai etc and concensus was trail would intersect to main road that would bring us back to espanola. Well……got funky quick lol. Sections got steeped and rocks became babyhead narrow four track. End result was a turnaround climbing all the sketchy decents we did and descending all the sketchy climbs we did. My mantra, “this is just a big dirt bike” and the rock solid performance of the trusty Tenere got us back to where we were at the “consideration point” to continue where we just retreated :)

It was time to get back on plan fo get to espanola and we hammered back  quick stop in Elliot lake to grab “provisions” and now about to sleep soundly to prep for day 5  Temiskaming it is…

Day 4 Timmins to Thessalon

 Wow. A day!

We started our ride with a road sprint for gas at Foleyet and then our first section was super tasty. The pic above was narrow double track with just the right amount of rock sand and topography. Shortly after this pic I was leading and getting immersed in the trail…..saw some shiny track ahead and chopped the throttle..engine braking and two wheel slide resulting in a high side and a buck into the woods. Soft pillow like landing and bike and me were good. Someone was looking out for me today. No damage to bike or me lol

Carry on. More gravel and some long road sections but worth it. Tested my fuel range today and learned a flashing bar on gauge means I have a good 100 k…..didn’t need to draft that fuel semi into the next gas station after all :). Still had 5 L to spare. 

Checked into this gem in Thessalon. Carolyn Beach Restaurant and Inn. Didn’t have to go far for a few cold beers and this stunning scenery

Tomorrow is another day and looking forward to it!

Day 3 Sudbury/Capreol-Timmins

 Early to bed and early to rise and a quick breakfast at the Sudbury Super 8 and we were off!  Quick refuel in Capreol and soon found our first section of gravel roads that were the widest gravel roads I have ever ridden. These bikes are made for this kind of travel. Took our time with some stops to Don on and off rain gear due to mutha nature being her difficult self. Not a lot of scenery other than the occasional glimpse of a river that we snaked beside over and beside for a good portion of the ride.  So much forest

So one would think…..300 km of riding gravel is fun you say?  Well yes…..yes it is….this who know…know. After a time you realize that all of that self talk just goes away and you become immersed in the experience…this…THIS is the magic. 

About 6 hours later….we are in no rush…we rolled into Timmins and b lined it to the Comfort Inn. Front desk gave us a friendly warning to strip everything valuable from our bikes as they have issues with theft…..great….unpacked as instructed and found the closest lcbo and burrito spot. Belly full and after some chatter chillin with a whisky and looking forward to the next FULL pull tomorrow to Thessalon. A solid 400 plus k. Early to bed and early to rise rinse and repeat.  Hoping for some sweet scenery along the way. 

Day 2 Sudbury/Capreol

 Day two was a slow start waiting on a pretty decent storm to pass through Huntsville which was swathing through my route up to Sudbury so……settled in to the “lavish” accommodations from the Tulip Inn…it was a roof overhead :)  was “approved” a late check out lol….I was the ONLY one there overnight  

Window presented itself at noon so loaded up and made my way up with a quick stop at Sturgeon falls to see a clippin tree crew member and Bonnie….she should be added as an honorary member btw… quick beer and chat with Bonnie while Al took the Tenere for a tester!  Great to reconnect. 

Onwards….dropped the rain gear at Sturgeon falls but realized 20 min to ride mutha nature ain’t quite done yet so…picnic spot to grab it again and b-line to Sudbury. Was ahead of the rest of the cats so stopped at a Timmies just south of the Sud thinking I’d see the gents roll by….scarfed down some grub and a tea and received text they were at hotel?!?!  They came in from another route. Skies opened up, legit like, waited, then carried on. Met the crew and just chillin. Looking forward to tomorrow. Behaving with a whisky or two….

ADV day 1 Huntsville

 Day 1 - last minute decision to break up the first day that was supposed to be 614 km from Kingston to Capreol/Sudbury on Saturday  

Weather forecast was predicting doom and gloom for Saturday, August 12. Threw out the option to the guys if heading out a day early to break up the distance and get a “cheap” motel about halfway. Work didn’t allow that option for the others so I made the decision to book whatever I could in and around the Huntsville area on Friday  

Left shortly after noon on the 11th and plan was to just weave north west and connect up with the gps route around Bancroft. The ride to Huntsville took me through Algonquin park. My first experience riding through this southern portion. MASSIVE AND LUSH!  Made me think a camping trip needs to happen off the bike…someday

Checked in to the hotel and to my dismay……it’s a roof and a bed. Is it worth $164 a night…….?  Well…..it’s 6:34 am on Saturday and it’s raining out so if the alternative is camping then yes…worth it?….bike is secure and dry and I got a decent sleep..

Uneventful evening last night. Just secured and covered the bike…brought in all the gear and popped out to the lcbo to grab a couple beers and watched some tv. Weather radar is showing a swath of shit that I will inevitably have to ride through to get to Sudbury today. Rain gear out and let’s see if the shower works!

Popping in to Sturgeon Falls to see a riding buddy on my way through today. That should make the 3 hours a bit more bearable. May have to listen to some Joe Rogan……hwy 11 and then 17 slog.  It’s raining steady now…..I’m in no rush…..change in plans. Looks like clear sailing shortly after noon….chill in hotel and gear up when it breaks. Likely guys will be swinging through around that time anyways..

2021 and plans and progress F COVID!

 A new year!  Progress has been slow but steady with the knee.  Finally tested it a few days back with a skate.  Yeah.....that was a little wonky.  Played competitive hockey in youth and was playing some mens league up until a few years ago so wasn't too concerned about skating withOUT the brace to check it out.  To feel the inside of the knee "gap" was....disconcerting but....this is what i need to manage with co-contraction of muscles from now on.  Have decided that skating will be a proper rehab approach and will try and get some sessions in before our early Feb plans to take the kids skiing...if lockdown doesn't screw that up.

Other than that...cycling is a NON issue.  Walking for up to 10 k does make the outer calf tighen up a bit after but the limping after sitting for extended periods or in the am is less pronounced the past couple of days.

Fat biking with some "intensity" and indoor trainer is glorious.  XC skiing is another test I have yet to try.  The concern with this one....I still lack that final end range of extension and with XC "Classic style" skiing...ya kinda need this.  Will wear brace, for sure, for this experience.

Yoga....can't say enough about this one....can't fully flex knee but so close....certain poses are a bit tricky but I really think this will improve over time as well.

So....the big test will be XC skiing and DH skiing...I actually think snowboarding will be easier on the knee and luckily I have and enjoy this as well...we shall see.

Back to some decent fitness again! 5 months post injury and HOPEFUL

 Bought a fat bike.  Blew some coin on a direct drive trainer.  Consistently riding more indoor that outdoor and waiting for some snow to play a bit more with other fitness pursuits.  Knee is tolerating MAX efforts on the bike (both indoor and outdoor).  Tapped out my massage coverage and will get it going again after lockdown #F&*$Covid.

Did one of the hardest climbs on Zwift today modeled after Alp D'uez....hurt SO GOOOOOOOD:

<iframe height='405' width='590' frameborder='0' allowtransparency='true' scrolling='no' src='https://www.strava.com/activities/4509551251/embed/410dfa22bf77a5cd30562b23c6eaf7984570c491'></iframe>

Entering month 4 of post knee injury...hopeful

 A few things have changed since last post.  Pulled trigger and picked up a direct drive Saris H3 trainer for the road bike to improve the motivation and the immersive experience for zwift'ing.  Haven't done a "proper" FTP test to set benchmark but finished 2 weeks of a 6 week FTP boost program and the knee is tolerating.  

I see I didn't update the findings from the Surgical consult that happened Sept 28th.  Coles notes...he recommended a two stage approach with the first surgery to "clean up" the knee (med meniscus and acl fragements that are most likely the culprit to limiting my end range.  Then....if I find instability becomes more noticable...address the ACL....food for thought for usure.  He was actually going to schedule me in later in that week for surgery but already had a family trip booked for some R&R at Blue mountain.  Getting around then was a bit tricky.....no high ropes course for me but tolerated some light hiking.

Still No follow up with Surgeon(to date) around revised surgical date and feel this is a blessing in disguise...figure I'll avoid this with the path that I'm taking.

Been back on the moto and MTB.  No need for the brace for MTB and have had a couple significant dabs on the right leg with the moto without issue.  Fall glory is in full effect and the shift back to OUTDOOR MTB riding has come full circle.  Riding flats seems to be where it is at for confidence and flexibility for the more technical side of riding.  Looking at the moto all clean and tucked in for the winter is actually bareable...the desire to get it dirty and potentially risk another get off is keeping it parked to get some more MTB riding in for the next week or so, weather dependant.

Those first steps out of bed and out of vehicle after a long drive still present with a bit of a limp for the first few steps but that subsides pretty quickly.  Pain....not so much..just a "pinchy" sensation with that end range.  Positive things.  The question will be ....winter and the sports that come with...will this continue to assist with the gains to date?  TBD.  What I DO Know....I will definitely be committing to some consistent indoor training with my new zwift set up.

MTB later today...Hope is bountiful at this time...

First shakedown MTB with the CTI cranked up! Felt GHUUUUUD!

 Enough was enough of the pavement and gravel trail.  Figured the knee was responding well enough to give it a go at the local home loop (10k) of some mellow MTB single track.  Seemed pretty successful!

https://www.strava.com/activities/3992526157

Far from speedy but definitely tested the knee's tolerance to some torquing up a few climbs and out of saddle vibrations from roots and twisties in the trees.  Had the brace on so tight that if felt like a python squeezing my calf for the first 5-10 minutes but started to feel pretty natural pretty quickly.  Felt good to pass a couple young university students near the end of the trail too....So...NOW WHAT!?!?!?!?

Option 1 - play it smart and just keep getting a few of these MTB loops in to continue with this progression

Option 2 - clip in to the road cleats and go for a bit more of a grinder on the asphalt

Option 3 - Fuel up the husky and go to Limerick forest to get the grin growing.....

I figure all of the above

And it goes on...one more day at a time...

 Met with my Athletic Therapist yesterday and give kudos the expertise from one such lady who is developing her craft at such a young age.  She found some areas in the hamstring where my ITB literally tried to fuse to my hamstring.  Some dutiful stroking with a piece of smooth metal while performing the Graston technique has definitely helped with some mobility in end range extension.  Less swelling and more comfort with ambulating is a good sign.  1% improvement every day is....IMPROVEMENT!

September 21st can take it's time because the thought of having surgical instruments to remove, debride and potentially repair a knee is not top of mind right now...what IS top of mind is doing every damn thing I can to get this rehab'd properly without.  Hopeful that I will be looking back at these posts and noting the sucess with this pursuit.  

29 days post injury.......

 Moving about with less of the clunks and sharp jabs that could be an indication of further healing of the bone and improved stability and strength of the knee.  Threw on the kicks and went for a gentle spin on the MTB.  Psychologically still not quite there to try anything except for a gravel trail and a hop on/off of a curb....gonna be a while yet...

So recap.  still have limited/blocked end range extension and almost at full range flexion.  Quite a bit of swelling inside the knee that could be contributing to that....man....wouldn't it be nice if meniscus spontaneously scarred down proper and with decreased knee swelling things resolved.  Will have to look back on this in a month to see.

As it stands...looks like September will also be a modified activity kind of month. As much as I want to load up the Husky and go for a mellow trail ride the thought of having to aggressively dab on the right leg makes me pucker.....maybe later in the week...

Captains Log....August 15th, 2020...MRI results back and could be perceived as NASTY...

Yesterday was a turning point with regards to information.  I was sitting in a golf cart 10 min away from teeing off to support TMH foundation at Oak Hills golf resort when Natasha (AT from KATC) gave me a call to tell me she had the MRI results.  Perfect timing as I had attempted to call my GP to see if they had received a couple times on my way to course but....they close during lunch and close at 3pm...both times i attempted LOL.

Natasha had some somber news for me.  She stared with the LCL and I immediately said, "that's GREAT news", but she said hang on....there's more and you aren't going to be so happy about it..:

-Full thickness partial tear of LCL-YES NOT COMPLETE exhale

-COMPLETE full thickness tear of ACL -ok...I can live with that

-complex bucket handle tear of medial meniscus with a piece actually dislodged..-Ok that's worthy of a FUCK comment....

-and something about a micro fracture from compression...hmmm

So...just to put it out there..time to vent a bit...my visit to my GP had me consult with NCP who essentially provided me with two options..referral for a CT or fracture clinic.  I chose fracture clinic and then took it into my "own hands" to explore another option.  The other option led me to a repeat xray the day after the GP consult and a referral for MRI (buddy...if you happen to read this..you the man) which happened early the following week.  I still haven't received a call for fracture clinic if followed the process set out by GP...humph..there vented and let it go

So, my plan for golfing quickly was adjusted.  Decided I would be the master of the SHORT game and layed off of the tee box for most of the 18 holes.  Had a couple jabs and clunks walking on and off the undulating terrain to get access to the greens for putting put chalked it up to rehab time :)  By the end of the round I managed to stabilize (with brace) to get a few decent drives in too...success.

So what next...well woke up this morning and suited up for a mellow low load good cadence spin on the trusty Rocky around the hood and ventured onto some gravel at Lemoines point.  Put some good flavours in the ear compliments of Sirius Octane channel and onward and upwards!

https://www.strava.com/activities/3916593041

Call GP monday to ask for ortho consult and stay the pace with daily spinning.  The main concern is the meniscus....need that sucker to scar down and hopefully avoid a scope but this will all depend on the next couple of weeks.  Let's fortune tell here....fast forward to ortho consult...I envision consult to go like this:

Ortho: MRI looks interesting...how are you doing

ME: self managing without meds except 20 mg of CBD and daily progressive strengthening

Ortho: are you having any locking or giving way?

ME: NO...I wear a CTI for ambulation outside of the house and my extension is coming (would like to have full)but seems to be a little limited

Ortho: ok...let's give it "? insert amount of time" and lets meet again to see what we need to do

Let's see how close my forecast is to reality......

Day 15 and MTB on road felt GOOD!

 Had my MRI last night and, of course, was a little heightened when the tech asked me after if my knee felt very unstable and whether I have a brace....assuming this may be a standard question but.....could have been her way of giving me a "heads up" for what will be reported...anyways not putting more thought into that.

Got out for a little spin on the MTB.  Notable improvement off the hop with the first couple of rotations being smooth with little pinch at the upper stroke.  End stroke still won't let me drop my heel but seat height is adjusted perfectly.

Did my utmost BEST to behave myself and kept cadence over 90 ish throughout.  Could have gone longer but using my head to evaluate how it feels tonight and tomorrow.  If good...giddy up again!  Will have to start with some wall squats and some swiss ball hamstring exercises...

https://www.strava.com/activities/3902974472

3 weeks post injury...

 So had a repeat xray to rule out fracture last friday and recommendation for MRI which is happening TONIGHT to get some firm clarity on what is INTACT and what may be stretched(hopefully) or completely torn(fingers crossed not the case).

Making some gains in decreased discomfort with weightbearing.  Small gains in range of motion.  Improved function ie able to walk independently with the brace and alternating steps now...still cautiously indoors only.

Just finished my third session of easy spinning on the MTB that I equipped with flats and it felt better than yesterday.  The bike is going to be my metaphysical crutch and most effective rehab tool.

I think I'll start with some walking up and down the road as well to improve gait and work on that end range extension!

So...all and all...progressing albeit slowly...3 weeks have flown by...

11 days post injury..

 Interesting day..up at the crack of dawn to head to TMH to have an Xray done and a consult with a peep I have utmost respect for.  He's the kind of guy that for one, excels in his craft, and secondly doesn't sugar coat his findings.  Xray was remarkable LOL...apparently I'm doing a'ight for a guy my age and the OA doesn't seem to be settling in.  The orthopedic testing was another thing.

F bomb found some open end feel in the LCL...this is becoming consistent.  Also some compromise of the ACL and notable tenderness in the medial meniscus.  So...expedited MRI to come.  Thank you Sir!

Enough was enough and once I got back home decided I would try to get on the MTB and do a back pedal with brace cranked on to gauge from last time I tried....interesting....better....So, I decided to just do a little pedal around the cul de sac and to the end of road...was a little sore but felt like I achieve something today.

After a bit, i decided I'd fill up the cryokuff with water and ice and head back out to get a few more loops in.  When it was all said and done, I managed around 10 minutes of active range of motion on the MTB and it both humbled me and excited me that I saw some momentuum.

Also interesting to note..my brace still had the original 10-20 degree extension stops from when I first got them..those came out.  Now it feels more natural to walk in the bloody things.  Also I will be able to increase end range extension during gait.  Bought a can for the weekend at the cottage more as a safety than anything.

Beers, Boat and some sun for the weekend and not going to feel to guilty about packing on a few pounds.  August is all about rehab'ing this bloody thing.  Pretty hard to gain in fitness at this point...it's pretty much GONE!

"stats" https://www.strava.com/activities/3879226809

Prepared for Worst and Hoped for BEST!!!!!!!!!!

Was anxiously awaiting this noon appt with Natasha, Athletic Therapist, from Kingston Athletic Therapy.  Ambulated in with crutches for appointment and had her give me her thoughts after a thorough orthopedic exam.

Findings so far....LCL is toast...super open end feel.  All other Ligaments had end feels but the ACL is questionable but I can tell....It is going to be 2nd degree at most.  Meniscus and healing of intra-articular structures will take time but will be smart and manage the rehab process.

In a bit of a euphoria...crazy to think I am HAPPY with a blown LCL but if that is ALL....I can manage that.  Doctor's appt this thursday to request the xray report as it indicated "atypical findings" at the proximal tib/fib joint...perhaps the LCL reflected some avulsion which could make sense.  GP make recommendation for ortho and MRI follow up for due dilligence.

Onwards and UPWARDS!!!  Exhale....

And then I research grade 3 LCL......oh boy.....need to get this looked into quickly....could be surgical...F&*%

Almost 1 week post injury

Blogging for sanity....

Tomorrow will be one week since the "get off" and it's been slow but progressive.  The Kinesiologist brain/knowledge/awareness in me is definitely confirming that this is going to take some time and more investigations to get a handle on what is really going on here.  

Spending quite a bit of time on my back working on ROM actively and passively in pain "threshold".  The good news first....swelling and heat is down.  Switched to heat over ice yesterday and noted a significant improvement in end range flexion and extension but still not full.  Still getting an uncomfortable PINCH and pressure sensation with passive and active attempts at end range extension, albeit better.

Bought a cryocuff: 

This pressure/ice management system is the cats ASS!!!  It's like a nice cold hug for the knee and helped get me over a small hump with the heat that was coming from the knee.  Combined with heat definitely helping get circulation moving.  Using dbl crutches as a safety to work on ambulation but still limited from normal phase of gait due to limited end range extension.

Got a little cocky today and thought I would get on the MTB that I equipped with flat pedals (crank stamp) over the clipless beaters but, with the help of my lovely wife...propped up the bike against the inside of the garage door and quickly came to the conclusion that a full rotation is limited by a nice little stab of pain at flexion at top of backward pedal stroke.  Will hold off on that one..

Medication: I'm not a fan of using anything unless needed and switched from evil pharma (advil) to CBD...second day of 20 mg dose in capsule form.  I used to have a pill bottle that had the remainder of T3's from when I separated my right AC joint and literally threw them out two weeks ago during a bathroom clean up and pretty glad I did...there's no need for that shit.  In reality the "pain" is pretty manageable with being able to control the positioning of the knee and controlling the depth/intensity of the ROM and ambulation.  These new pills picked up from Fire and Flower can come in different blends THC/CBD and opted for the 1 mg/20mg dose.  Will take these daily for the 15 days to assist.

Looking forward to my noon appt tomorrow with Natasha from KATC.  Athletic Therapists are my go to...

Perspective of where and what may be affected..When hanging/dangling lower leg off of surface ie chair..I can definitely pull tibia forward and see some laxity but avoiding trying to push it for signs of end feel.  I think it's safe to say the ACL is affected...FUCK...point tenderness is predominantly around the lateral joint line and around the proximal tib/fib which is interesting and notable because during the second set of xrays the ER doc found something "atypical".  What the "atypical finding" may be is TBA..

Short term goals:

• Continue to work on passive and active ROM to improve end range in both planes
• Isometrics to get those quads and all muscles firing...getting better but ways to go
• AT appt tomorrow to get Natasha's perspective on end feels of ligaments
• Doctor's appt Thursday to get the ball rolling on ortho appt/MRI
• get better at PS4 golf....

Thank you mutha nature for the forecast of rain for the next couple of days.  This will surely make it easier to be in the state I'm in .  

100% confirmed racing offroad motorcycles is a chapter that is now CLOSED.  Had thoughts of selling the husky out of frustration but will keep to get out and enjoy the sport and put primary focus on MTB.  I think the flats on the MTB are going to be a welcome addition for upcoming rides and future.

That's where I'm at....Could be worse..