Pages

Saturday, June 3, 2023

Catching up from 2019 - present

In 2019, I was finally able to get my Achilles pain under control after working with a physical therapist for several weeks. I did a little bit more barefoot running, but I wanted to start increasing distance and that was easier with shoes. I found Topo Athletics shoes that worked great for me. In 2020, my wife, Kristy, started running after COVID-19 got her away from teaching and taking yoga, so I was able to help her get started and run with her until late 2021 when my left ankle started acting up. I believe that was diagnosed as posterior tibial tendon dysfunction, and I found some physical therapy exercises to help with that.

Lately, I have been ramping up my running in between fights with plantar fasciitis, so I am sticking to more padded and supportive running shoes (mostly from Topo Athletic), including wearing Oofos at home and avoiding going barefoot as much as possible. After not running a 5K in years, I managed to pull off a sub-32 minute 5K today without any focused training. I was a bit exhausted in the first half, but I finished very strong. After a run like that, I am sure I will have more plantar fasciitis pain, but I have a decent toolkit to help with that pain, including the Alleviate arch massager, and some eccentric stretches that I learned from Alleviate and physical therapy over the years.

As for my biking, I continue to ride on Zwift (and sometimes Wahoo RGT), and in the summer of 2020, I also started riding my road bike with a local club (SCU-Suburban Cyclists Unlimited.) I took a road safety course that they offered, which made me a lot more comfortable riding on the roads. Eventually, I figured out that my Mercier bike felt small, so I ordered a larger gravel bike that arrived in December 2021. It has 700x38 tires and a 61cm frame which ended up being a lot more comfortable with my larger body size. I did bike fits on both my Motobecane and Mercier bikes, which made riding even more comfortable (turns out there were adjustments to be made on the Mercier to make it fit better!) I was able to continue with some riding for a short time until early 2022 when a doctor put me in a walking boot after I had an incident while running (dropped into a hidden hole and had pain in the bottom of my foot.) That caused problems with my back, and I had to go back to my physical therapist where they worked on activities to strengthen my core, foot, and ankle. That got me back to riding again, and my riding has been very strong lately! I will be riding the French Creek Iron Tour's grande gravel route next week (88 miles), and doing a long gravel ride in Asheville over the summer (full day).

New gear since my last post:
  • Running
    • LUNA Mono Winged (zero drop)
    • Merrell Trail Glove 4 (zero drop)
    • Xero TerraFlex trail shoe (zero drop)
    • Topo Athletic Ultraventure Pro trail shoe (5mm drop) ** favorite **
    • Topo Athletic ST-4 road shoe (0mm drop)
    • Saucony Freedom ISO road shoe (4mm drop)
    • XTERRA TRX4500 treadmill (Bluetooth)
  • Biking
    • Motobecane Gravel Bike (61cm, larger frame size)
    • Shimano SH-R065 Road Shoes (wide)
    • Specialized Torch 1.0 Road Shoes ** favorite **
    • NiteRider Lumina 900 front light
    • Olight RN 120 tail light
    • Garmin Edge 530 bike computer, speed/cadence sensors, and RVR315 radar
    • KOM Cycling Saddle Bag w/ integrated Garmin Varia mount
    • K-Edge Combo Mount w/ NiteRider Adapter for Edge+Lumina light
    • RAD Adjustable Bike Trainer Desk
    • Crankbrothers M19 multi-tool
    • Topeak Joe Blow Sport III Floor Pump
    • LOOK Keo Classic 3 Plus Road Pedals (for the Motobecane)
    • Kryptonite Evolution Mini U-Lock with Cable (bike lock)
    • Specialized Bike Bibs
  • Standup Paddleboarding & Kayaking
    • NRS cVest Mesh Back PFD
    • Gear Aid Akua Blunt Tip Rescue Knife with Serrated Blade and Sheath
    • Thule Hull-a-Port XT Rooftop Kayak Rack
    • Rightline Gear Moki Door Step
    • RinseKit
  • Casual wear
    • Lems Primal 2 shoes (zero drop)
    • Merrell Bare Access Flex Knit (zero drop)
    • Merrell Vapor Glove 5 shoes (zero drop)
    • Vans Authentic Denim shoes (zero drop)
  • General health & fitness
    • Garmin Venu 2 smartwatch ** favorite **
    • Polar H9 Heart Rate Strap (has both Bluetooth and ANT+)
    • SHOKZ OpenRun Mini (Bluetooth)
    • StrongTek Balance Board (to use with my work-from-home standing desk)
    • Proper Sleep + Restore (to help with sleep)
    • Sonisleep Soundbar (to help with sleep)
    • Oofos OOahh slides (to help with plantar fasciitis pain)
    • Alleviate Arch Massager (to help with plantar fasciitis pain)
    • Protalus T-75 and T-100 Elite insoles (to help with plantar fasciitis pain)

Thursday, December 19, 2019

Zwift ride setup progression

My Proflex 856
I have used an indoor bike trainer ever since I started biking in the 90's, but only occasionally. I started off with my mountain bike (Proflex 856) on an old Travel Trac 3 trainer by replacing the knobby tires with smooth commuter tires, but I never found any way to make it fun. I have tried by listening to music, watching movies and reading books, but none of these were enough to keep my attention for long, so I never used the trainer regularly. In 2011, I bought a road bike (Mercier Corvus AL, purchased from BikesDirect.com) so I would not have to swap the tire on the mountain bike, but this did not get me on the trainer any more frequently--it just made it easier to get on.

In January 2017, I found something that actually worked to keep my attention and make the whole experience a lot more fun, and it turned into a rabbit hole that I am still trying to dig out of. I heard of this application called Zwift, and started looking into it. The price was right, and I very quickly determined that this was something that had a lot of potential. I was immediately drawn in deep. I already had enough gadgets to make everything work--a Garmin ANT+ heart rate monitor, and Garmin GSC 10 ANT+ speed/cadence sensors. I just needed a way to get my computer to be able to receive these signals so I ordered a generic ANT+ USB receiver and off I went. I think there were only three virtual worlds when I first started--Watopia, London and Richmond. I really enjoyed just exploring Watopia and time flew by. I was not doing any specific training--just riding to enjoy the scenery and test Zwift's limits.

Indoor setup with the Fluid2
Eventually, I upgraded my trainer to a CycleOps Fluid2 (purchased with gift cards from REI), still a wheel-on trainer, but at least this one was officially supported by Zwift, supposedly providing more accurate power information. Along the way, I picked up a tall stand for the computer keyboard and mouse, a remote controlled pedestal fan, various riser blocks and all sorts of other accessories to make the experience more comfortable (USB extension cables, wireless keyboard and mouse, etc.) I even outfitted my garage with a wall-mounted fan for the warmer months when I use Zwift out there because it is too hot to ride inside. Yes, I have two Zwift spots--my second-floor home office being my primary location.

After a year or so on the CycleOps Fluid2, I figured out that I wanted to see more accurate power information, so I started looking into power meters. I had a lot of choices to make--did I want a simple power meter, or something a little fancier that could measure left/right power so I could get more data? Being a data junkie, I opted for the Assioma Duo pedals, which measured left and right separately. I saved up and eventually found a deal to get them for 20% off from Clever Training. I needed to get a bike computer to actually read the left/right power data, so that led to another search, ultimately leading to a CatEye Stealth EVO Plus.

Current Setup with Elite Suito
This year, I wanted to take my setup even further. I started looking into controllable trainers, which means the resistance would be controlled by the incline and terrain of the Zwift courses, making the rides even more realistic. I settled on the Elite Suito, which I got in September as a combined birthday and Christmas present. I have been using the Suito for about 3 months now and I can say the experience has been amazing, although it took some getting used to at first. I learned that Zwift has a trainer difficulty setting. When I first started using the Suito, I had a lot of clicking on the lower and upper gears, but it was really smooth in the middle, so in December, I started looking into this and found out my road bike gearing was actually 10-speed, and the Suito came with an 11-speed cassette. Another search began--for a new cassette and to determine if this was something I could install myself. I chose a Shimano Ultegra 6700 10-speed cassette with 11-28 gearing, which is the same gear family, and the closest match with my road bike cassette. I was able to install it myself after grabbing the tools I needed from REI and a local bike shop. Now that the cassette is right, I have been using the trainer a lot more often--but of course, it is cold out and the right weather for it, too. Strange enough, I am actually trying to find ways to make my room colder when riding because the heat builds up in this room, but it beats riding in the 40F garage at this time of year. I may need a third fan to blow cold air in from the window!

I have also been using Zwift for running, and I plan to post about that soon.

Monday, March 20, 2017

My running shoe history - 2010 through early 2017

Over the last few years, I have amassed a large number of running shoes as I have been experimenting with barefoot and minimalist running. It seems like an oxymoron that I would have so many shoes yet still consider myself a barefoot and minimalist runner, but I have had small complaints or issues with almost every pair of running shoes I have tried. So, here is what I currently have in my personal inventory today and a few comments about how I use that shoe, or what I do not like about it.

Xero Shoes Prio [03/2017] (Blue/Black, 0mm drop) - Very similar to the Inov-8 Bare XF-210 (see below), but the Prio actually has a much wider foot shaped last! Very thin sole, mesh upper, with a huarache inspired lacing system that is very comfortable and adjustable. I have only worn these for casual use so far, but I am anxious to test them out on the roads and trails as soon as the weather gets warmer. These should be great for travel!

Xero Shoes Amuri Cloud [01/2017] (Charcoal/Lemon, 0mm drop) - Huaraches with built-in straps for fast entry and easy adjustments. Ideal for casual wear, hiking, short and long distance road/paved runs, and short distance trail runs. I got these as an exchange when I returned my broken Z-Trek's. The Amuri Cloud model is very comfortable for everyday use.

Skinners [01/2017] (Black, 0mm drop) - Almost not a shoe, but they are. They are essentially a thick sock with a puncture resistant sole. I now use these when going to and from fitness classes, and for quick errands They provide warmth in cold weather, and have the best barefoot feel of any shoe I have tried. I got a few short runs in them in December/January and so far, they appear to be very warm and durable. If I go for a barefoot run and want to carry something with me as backup, these will be what I will carry since they can roll up easily.

Xero Shoes Hana [10/2016] (Black/Rust, 0mm drop) - Casual shoe, no plans to use them for running although they would probably be idea for short road runs. The toe box is wide and comfortable.


Asics Gel Nimbus 17 [02/2016] (Red/Black, 10mm drop) - Ideal for long road/paved runs. Significant padding helps when my Achilles flares up, although I often get numb toes when running with these. Maybe I need to try a thinner insole?

Inov-8 Bare XF-210 [08/2014] (Black/Yellow, 0mm drop) - Ideal for short road runs and fitness classes. Very thin soles, very ventilated uppers.
 

Vibram FiveFingers SeeYa [06/2014] (Black/Grey, 0mm drop) - Ideal for hiking and short road and trail runs. Slip-on convenience! Got the second pair at a significant discount, and figured it would be good to have a spare since I used to use the other SeeYa's so frequently.

Xero Shoes Amuri Cloud [05/2014] (Black/Charcoal, 0mm drop) - Huaraches with built-in straps for fast entry and easy adjustments. Ideal for casual wear, hiking, short and long distance road/paved runs, and short distance trail runs. I have since customized this pair with Xero's updated heel straps, and red laces for a dash of color. Unfortunately, I have experienced a few breaks in the sole, where the lace connects, and Xero Shoes have replaced these twice under warranty. They tell me they have reinforced this problem, so hopefully I am good to go now!

Inov-8 Trailroc 235 [11/2013] (Yellow, 0mm drop) - Ideal for short and longer trail runs where the terrain is not too technical. Handles mud and snow very well.

Inov-8 Trailroc 245 [07/2013] (Red, 4mm drop) - Ideal for long, technical trail runs. Handles mud and snow very well.

Altra Instinct 1.0 [08/2012] (Black/Grey, 0mm drop) - Idea for short and long road/paved runs. Some padding, but not too much. My go-to casual (and sometimes work) shoe now. The toe box is wide and comfortable.
 Vibram FiveFingers SeeYa [08/2012] (Sunburst, 0mm drop) - Ideal for hiking and short road and trail runs. Slip-on convenience! My favorite VFF's!

Merrell Embark Glove [11/2012] (Orange, 0mm drop) - Gore-Tex version of the Trail Glove, perfect for cold and wet weather. Very waterproof, but not very breathable. Can wear with or without socks and still stay warm. These rub by heels and cause blisters, even with socks, because the heel cup is very rigid, but even with that problem, I still use them when conditions warrant since they are my only true waterproof shoe.

Vibram FiveFingers KSO Trek [09/2010] (Black, 0mm drop) - Leather, ideal for colder weather hiking and short road and trail runs. These do not see much use any more, but I am holding on to them since they are discontinued and would still function well.

Semi-retired:

Hoka One One Challenge ATR 2 [03/2016-TBD] (Grey/Citrus, 5mm drop) - Originally purchased while I was experiencing Achilles flares, but caused other problems, so they are now gathering dust. I have kept them around because they are still fully functional. I did recently use them with my snowshoes and they worked well.

Vibram FiveFingers Bikila LS [10/2011] (Grey/Green, 0mm drop) - I don't use these often. I keep them by the treadmill and only use them when running indoors. They are a little big on me, but I never took the time to go back and return or exchange them for a smaller size.


Merrell Trail Glove [08/2010-TBD] (Black/Red, 0mm drop) - My first minimalist trail running shoe. After trying several VFF KSO's, I found these and used them everywhere. They fit best without socks, and then they really fit like a glove. Ideal for hiking, and short and long distance trail running. I should retire these, but since they have no padding to wear out, they are still usable!

Retired:

Xero Shoes Z-Trek [03/2015-11/2016] (Red, 0mm drop) - Used for short distance trail running, but the strap eventually broke from the sole during a run, so they were returned, under warranty.

New Balance Minimus Road MR10 [03/2012-02/2017] (Red/Black, 4mm drop) - Ideal for casual walking, and short road runs when I need a little padding.

New Balance Minimus Road MR00 [01/2012-02/2017] (Yellow/White, 0mm drop) - Ideal for casual walking, and short distance road running. They have some padding, but it is very minimal.

New Balance Minimus Trail Zero [11/2010-Unknown] (Blue/Black, 4mm drop) - Retired after I wore out the uppers to the point where they were almost sandals!

Vibram FiveFingers KSO [06/2011-07/2014] (Grey/Green, 0mm drop) - Barely used this pair, and sold these to a friend at a steep discount while they were still like-new.

Vibram FiveFingers KSO [03/2011-02/2017] (Black/Grey/Camo, 0mm drop) - Idea for hiking and short road and trail runs. I just don't use them any more as I prefer the SeeYa when I want to wear FiveFingers.


Mizuno Wave Precision 11 [2011-02/2017] (White/Blue, 14mm drop) - Used for short and long distance road/paved running while I was dealing with tendonitis in my left foot many years ago.

Brooks Cascadia 6 [2011-02/2017] (Blue/Grey, 10mm drop) - Used for short and long distance trail running while I was dealing with tendonitis in my left foot many years ago.


Saucony Progrid Kinvara [09/2010-2011] (White/Red, 10.5mm drop) - My first road running shoe. Got me through some tendonitis in my left foot when I did too much too soon with the Vibram's. These were too 'squishy' for me and they fell apart quickly.

Vibram FiveFingers Classic [05/2010-2014] (Grey/Green, 0mm drop) - My first VFF's... used these for a lot of hiking (including a trip to Sedona, AZ) and lots of casual use.