Media exposure?

http://www.columbiatribune.com/news/2012/jul/30/cancer-diagnosis-doesnt-derail-mu-bike-enthusiast/

I spent last week working at my PhD mentor's lab at University of Notre Dame. She moved there last summer and because my wife is an MD student and I'm an MD/PhD student, there was too much craziness in moving. So we decided to stay here in Columbia. After 5 years of living here, it finally feels like we're planting some roots down. We actually bought a house this month and took our first trip to Home Depot today. One of they guys working there seemed to get a little made at me for being a cyclist because the olympic coverage of the road race was 4 or 5 hours long. It was pretty hilarious I guess.

Anyway, I had planned on being at Notre Dame for 2 weeks but the equipment I was using broke, so I came home early. As I was driving back on saturday afternoon, I remembered that the Show Me state mountain bike race was 10 minutes from my house on sunday. I've never raced after not riding at all for a week. I guess it's hard to generalize as say that I'll never do it again, but the pain and shock to my body was such that I think I'll do my best to avoid repeating that again.

Pretty cool to be in the paper yesterday. The reporter got a few things off, but generally did a great job. I don't think he wrote a single thing down when he interviewed me so that was all from memory.

Been awhile

Summer is rolling along here in the midwest...

There hasn't been much too blog about lately. I've been working on my PhD project a bunch and will be traveling to do some experiments in my mentor's lab at Notre Dame next week. Pretty cool stuff...I'll be using a very fancy laser and microscope to cut out individual cancer cells from 60-70 different patient's throat cancers. I'll then isolate the RNA from those cancers and perform next generation deep sequencing on each sample with the goal of identifying molecules called microRNAs that correlate with the presence of cancer and the severity of cancer. From there, we'll integrate that information into a nanomembrane-based nucleic acid sensor to provide a multiplexed platform to be able to detect cancers and viral infections associated with cancers. The long term goal is to optimize a technology to enable analysis of cells obtained from an oral rinse and gargle protocole and develop point-of-care diagnostics that can be used in a common dental clinic to detect oncogenic HPV.

I'm also super stoked that I'll have more teaching responsibilities this coming fall. I'll get to help 2nd year medical students learn about basic pathology, cancer biology, and immunology.

Then my wife (who just accepted a residency position in Anesthesiology here at MU...which means we'll be Tigers longterm) is working on a cool research project as a medical student where she's trying to get some statistical power to make some conclusions about common injuries in cyclocross compared to other forms of cycling. Anyway, stay tuned if you wouldn't mind filling out a survey sometime. I'm hoping she can get a little travel funding so we can go to Madison for nationals!

Riding-wise, I did a local road race today. It was a bunch of fun. My goal was just to keep the pace high and do as much work as possible then co-operate/align myself with anyone interested in a joint-effort (can you tell I'm a shitty road racer?). I got in a break at the end but couldn't bridge up to Tracy Smith or this other guy from KC, so I tried to lead out Benji and Tony Mayfield from Big Tree cycling (I didn't have teammates in the race). Almost a 300w and 24-25mph average for a little over an hour, so definitely a solid effort. I felt really good but don't have much high-end fitness at all right now.

Next up is 1-2 weeks off  from riding and transitioning to some CX training. Can't wait!

Leadbelt XC

I can't believe it's Wednesday already?! And 3 o'clock too boot. Man, June and July alway seem to fly by. 


Last year maggie was starting her third year of med school at this time and began with the most time, energy, and emotionally intensive speciality- Surgery. I basically didn't see her much last summer so I'd take Cassidy too school as early as possible (Maggie would have left the house at like 4:30), go into the lab, get some experiments cooking, then ride for 2hrs from work, come back and work until 4ish, pick up Cassidy, then go home too cook and hope too eat dinner with Maggie (I do 99.8256% of the cooking around here). Now things are finally slowing down a bit, although my day's are almost identical! I'm even doing pretty similar rides as last year: 2 to 2.5hrs with 2-3 20min subLT intervals. Anyway, this is supposed to be a race report....so here it goes:


St Joe Park near Farmington, MO is awesome. Next time you get the chance, go ride there. The way the course ended up this year, with some rain the night before, made it my favorite course I've raced this year. There was one pretty decisive climb with a few hundred meter flat and non-technical section at the top, so laying it down and keeping on the gas for the flat at the top seemed to have been the golden ticket...for the first time ever in a XC mtn bike race I was able to run almost exactly even splits for the 3 laps and even a negative split between laps 2 and 3. Too me that's the ultimate measure of a good performance and is one of the most satisfying feelings I can have in a race. My cross country (running) coach in college taught me about that and always emphasized that if you can pace like that, it doesn't matter if you're winning or not, it's pretty much the goal of endurance racing in my mind...it's like being in this zone right on the edge of your limits. The feeling reminds me of a quote from this old runner named George 'Doc' Sheehan: "Sweat cleanses from the inside. It comes from places a shower will never reach". 

If you're looking for a good book to read sometime, check out his book called "Running and being". Very applicable stuff to any endurance sport, e.g. "The mind's first step to self-awareness must be through the body" and "The distance runner is mysteriously reconciling the separations of body and mind, of pain and pleasure, of the conscious and the unconscious. He is repairing the rent, and healing the wound in his divided self. He has found a way to make the ordinary extraordinary; the commonplace unique; the everyday eternal".


On another note, it's hot out. We need lots of Na and some K, Mg, and Ca when we sweat. There was an interesting article in outside magazine that I didn't really agree with...but posted on twitted to Skratch labs and received a good response from Dr Allen Lim, this is his response to the article:


"Water Alone Can Kill You:

    All of this may lead people to think that if hydration were the primary goal then just drinking water would be the quickest and most effective way to hydrate. In fact, because water can be transported passively along its osmotic gradient and also co-transported with sodium and glucose, having some salt and sugar in a drink solution that is hypotonic (less concentrated) or even isotonic (same concentration) compared to blood would actually be the fastest way to hydrate. While drinking water alone is just fine if you’re sitting around or having dinner at home, drinking water alone is not fine if you’re trying to rehydrate when you’re sweating or have some illness or hangover that results in diarrhea or vomiting. In fact, drinking water alone when we are exercising can be risky since we can lose an appreciable amount of sodium in our sweat (400 to 800 mg per liter of sweat) and if we don’t replace that sodium then an influx of just water can dilute the sodium in our body.  This can lead to a scenario called hyponatremia, which include symptoms like headache, confusion, a drop in performance, fatigue, nausea, vomiting, irritability, muscle spasms, seizures, coma, incontinence, and in some very rare cases death. 

So the point is that you CAN drink too much water, but if what you're drinking is balanced properly you need to drink before you're thirsty.  Allen weighs all his riders before and after training to teach them how easy it is to loose massive amounts of water even when they're drinking what they think is enough.  Staying hydrated (ie not losing more than 2% body weight) is one of his points of focus with his athletes. " -Dr Allen Lim

Say What? MO State championship mountain bike race

I wanted to win this race. I hoped it would be hard and that the course would be a good combination of fitness, skill, and strategy. I guess there are some things you can control and others you can't...fitness was there, I've been practicing the dirt biking 2-3x per week and hitting the road for some speed worshipping. After crashing at Greensfelder, I've been seriously reminded how important it is too either:
 A.) SLOW THE HELL DOWN when you're redlined on singletrack and you're coming to a technical/loose turn, or
B.) be like Eric Pirtle and virtually never be redlined or always able to floss the trail and remain upright.

I was actually hoping E.P. and a few other strong dirt bikers from across the show-me state would show-up. But, the race was a little bit of a trek since it was ~4hrs from STL, 2 from Columbia, and 1-2 from Springfield and KC.

J.P. Brocket and family (his daughter is crazy fast!), Travis, and Caleb from Momentum racing were some of the guys I knew were fast standing at the start, but everyone else was a big question mark.

The course was pretty awesome. I'd call it a state-championship-worthy course. Moderately technical because of abundant sharp rocks, some dips, and only a few spots too really attack. Mac and the folks down in Warsaw are really doing some great things for mountain biking and if you ever get the chance, definitely check out their next race.

The family and I drove out saturday morning too camp at Truman lake, check out the course, and hangout in Warsaw. I don't know how old I was when I first started camping or sleeping on sail boats, but outdoor-sailing-muddigging-fishing-shooting guns-bow&arrows-threewheelers and other proper-childhood activities always allowed a nice balance growing up in urban St Louis. But i definitely remember when I started mountain biking: 7th grade (1992 or 93) @ Chubb trail on a rigid yellow/green Trek 800 purchased from Touring cyclist. 2 summers later my mom and I took a trip to Vermont just to go mountain biking at Mt Snow and Mt Stowe. It was pretty awesome and Maggie and I are committed to keeping some 'country' in our little girl. So, we took her camping for the first time. She slept outside for the first time, fed fish, dug holes, and steered our car while sitting on my lap on a dirt road. She's well on the way.

Back to the race. At the start, there was flat double track lead out too start the race. Caleb was going pretty good off the line and I jumped on his wheel. I knew he had also pre-rode the course and that he's young and fast, so I was psyched too follow at first. We split-up the field pretty quick. J.P flatted early leaving Travis, Caleb, me, and a few others. There was a little kicker of a climb at 3.5 miles into the course. I distinctly remember taking note of it as a good place too attack while pre-riding...and luckily Caleb must have felt the same way because at the top we both kept on the gas and next thing we knew the two of us had a little gap on Travis and everyone else. I went to the front and kept things pretty steady. We'd be doing 3 laps and the day was in the 90's, so hydration, salt, and good pacing were going to be key. But I also wanted to take advantage of the little gap on Travis so coming through the start/finish at the beginning of lap 2, I went pretty hard. Next thing I knew I was by myself and super focused on ever little turn and rock ahead of me. The next 2 laps were fun and just on the verge of beginning to hurt without ever really going over the top. I never saw anyone again so didn't know what was happening behind me. But after finishing, I found out that both Caleb and Travis had flatted, so there was a pretty big gap between me and 2nd after the race.

I just have one picture at the moment, and it is a podium shot where I'm inadvertently giving the team seagal salute while my medal is hanging off my finger, so I don't think I'll post it.

A huge thanks to my awesome wife Maggie for putting up with my competitive athletic pursuits! There's only one like you, ain't no way they could have made two.

And also a big shout out to Walt's bike shop...thank you guys so much for your support!

Oh yeah-almost forgot...we ate dinner saturday night in downtown Warsaw at this really cool restaurant. We ordered sandwiches, salads, and dessert, then after eating the waitress came up and said, "did anyone tell you that we're not charging for any of our food today?" We thought she was kidding, but she wasn't. ..free dinner because they aren't normally open on saturdays and opened up for a festival happening in town and wanted to do some good for the people coming to visit Warsaw! WOW!

Progress report

The NIH asks that recipients of research grants (which is basically what I live on) write a progress report 1x per year communicating what has been accomplished and where things are going. For some reason, it's like pulling teeth to get myself to sit down and write this thing. Even though I'm supposed to only write about science and all, I can't help but think about the last year a bit more holistically and I guess I'm pretty happy right now in general.

It's easy for all of us to say that our family is number one and that we sacrifice a lot for our families, but in the end it's amazing too me how much of our time we spend thinking about being someplace else or doing something else even when we're with our families. My cell phone usage is a perfect example. I think I'd probably puke if someone recorded how many times I do something on my cell phone like check who's winning the Giro, what's happening on facebook, or whether I've received an email I'm hoping for, while I'm sitting hanging out with Cassidy. I'm supposed to have made all this time available in my life by focusing more on research and basically taking a hiatus from conventional medical school...certainly I spend more time doing domestic things. I definitely am able to get outside and ride my bike sufficiently. But lately, I've been realizing how much of the time technology and a lack of mindfulness pulls me away from what is most important.

The pool at our apartment opened this past weekend and I think we made a total of 8 trips to the pool in 3 days. Cassidy loves swimming and with this weather, it's been awesome going up there and hanging out with her. It's a really cool process watching a kid grow and become more comfortable doing something like swimming. She can't swim without floaties yet, but I bet by the end of July she'll be swimming on her own.

Anyway, I guess I'm supposed to be writing about cancer or bikes on this blog. Even though those two things fill a lot of my time and I wouldn't be myself without them, I think I can honestly say that more time is devoted this past year to thinking about and being with the family then anything else.

In terms of bike activities at the moment, I'm really glad to be following a plan to get ready for cross this year. I guess there are a bunch of things to my own 'plan', but two things that come to mind when thinking about priorities are:
1. This year I really wanted to do was build a big aerobic engine with lots of base miles. Done. Not sure if it is going to do anything, as I actually feel pretty slow and am a bit heavier than I've been in awhile. But the past 2 weeks I've been doing more sustained tempo riding...basically 87-92% of my 'threshold HR' for 40-60min in a 2-3hr ride. After this, it's on to subLT intervals. In theory, the base miles raise my chronic training load which correlates with increased aerobic enzymes, mitochondrial efficiency, capillary density, general efficiency on the bike, and a bunch of other stuff.


2. Not race every weekend. Mostly because in cross season there seems to be races almost every weekend from September to December...which seriously eats into family time. So up until cross season, I decided to do only the racing which I think is most fun....XC mountain bike racing. The best thing about it this year is that none of the races have been cancelled and most of them are separated by at least 2 weeks. This helps keep the motivation high, adds some V02 efforts, and most importantly-doesn't take up every weekend.

Anyway, I guess that's it for now. I've got to run to Walt's bike shop before picking Cassidy up this afternoon- I seem to have worn out both sets of my XTR pedals in the last year. It's funny, because I actually take good care of my bike gear, but for some reason I manage to break the unbreakable (these two sets of pedals follow me breaking Time ATACs, which are also supposed to be pretty burly). At least shimano agrees and is warranting both sets of pedals (the pedal bodies are loose on the spindles...basically the little rubber O-ring come loose too easily and it feels like my cleats are never fully secure). People always talk about how good SRAM is with their warranty, but in my experience Shimano is just as good or even better- I mean how crazy is it that they replaced broken Ultegra Di2 with Dura Ace Di2?

Broemmelsiek Race report

After learning that my cancer situation is stable as a rock (literally, we track a blood marker and measure how big things are with CT/MRI/Ultrasound and nothing has changed), May is flying by.

Despite signing up for Syllamo's, the trip wasn't in the cards this year. Friday was the last day of Maggie's 3rd year of med school, so we went out to dinner and hung around Columbia Saturday. The team I'm with this year works in cahoots with Pednet here in Columbia and saturday night was an awesome trivia night fund raiser for pednet. With that in mind, we had a rigorous cram session of crossword puzzles, trivia pursuit, and popculture gossip review during the day saturday. We were a team of 8 and given an average age of probably 33 at the table, I think we did pretty well...maybe 5th place out of 10-15 teams. I was quite proud of myself for knowing the name of Rubert Murdochs media company, the national sport of Canada, and the country to which Easter Island belongs.

It was a late night though and the free beer probably didn't help my race performance the following day. But I was determined to get in my 3rd mountain bike race of the year and was looking forward to the practical cyclocross course that is Broemmelsiek mountain biking. Similar to cross, we'd be doing a bunch of laps. 6 to be precise, on a 4ish mile course with very few full on switch backs but lots of sweeping turns, open prairie, and a couple of little rock gardens. Elevation change was fairly mild. Probably one of the flatter parkson the UFD schedule. And the significant lack of rainfall recently meant it was going to be dry, dusty, and a little loose...all adding up to conditions that seem to really challenge me; the theoretical ability to go really fast but the reality of many loose corners hampering the speed so as too avoid face plants or pretending I'm a baseball player sliding into home.

The day was hot, which me no likey. But it's Missouri and I love racing my bike, so it's what we deal with. The start of the race saw Dan McCarthy tear by myself, Bob Arnold, and TK. TK latched on Dan's wheel with Bob in tow and me following up the rear. I was riding really carefully so as not to slide out and basically just held on for what felt like short-track speed for the first 40minutes or 2 laps. After the 2nd lap, I tested my legs a bit and attacked on the hill beginning each lap. I stung things out a little and I think had the fastest lap that lap, but couldn't manage to get myself free. So I rode 2nd wheel for the next lap and then attacked again on the hill (I'm quite predictable with 2 to go). This time I stayed on the gas and big ring'd it through the corners.

Despite almost getting caught by Bob at the end of lap 5, most of the last 2 felt like a solid CX effort, i.e. sprinting a bit out of the corners, trying to hold my speed, and keeping the foot down on the gas pedal. All-in-all it was a solid 2 hrs of racing so I was happy to come across the line and cool down under a water faucet. There are 2 races each in June, July, and August on the UFD east schedule so I guess I better get used to the heat! Then cross starts.

Due to extensive cost-benefit analysis I don't think traveling is going to be in the cards for cross this year and I'm having a ton of fun on the mountain bike, so I'm hoping to keep it going until the Berryman epic. I might still try and go to nationals for one last shot at the master's 30-34 race, but the idea of riding hard and trying not to get too fat during the holidays and New Years seems pretty stupid right now.

The course (or at least most of it, my garmin was off for ~30min so i missed 6-7 miles total, including the Pine Ridge singletrack)

Gravel roads are to Columbians (as in Columbia, MO) as heroin is to a 1980’s New York Punk rocker; we just can’t seem to get enough. So the idea of a long gravel race with interspersed sections of singletrack, especially an event that doesn't require our obligatory 2hrs of I-70 driving, had many of us giddy with excitement. I’ll do my best to describe the event’s of the day here in this blog post, but for those of you who just want to skip to any hard data associated with the ride, there is a bike-computer file at the bottom. Preparation for this event began was essentially dialing in the cross bike; and for this event I busted out the wheels I’ve been riding on the road this winter/spring, some sweet Stan’s alpha 340 rims laced with cycleops (G3 rear) hubs and some cushy 34 width tubeless file-tread cross tires inflated to ~40psi.

Otherwise, I did some recon of the northwestern portion of the course and essentially had this race falling on the last week of a 12-week 'base building' period.

I knew that with the right group, average speeds would be 16-18mph and that it’d be a long day. However I did not know how many fellow BoCoMo folks would be doing the race and how collegial the racing would be. It turned out that without planning anything or any explicit alliances, that BoCoMo folks would be watching out for eachother. Bob Jenkins and crew poured their hearts, souls, and muscle power into this race. The amount of work involved in putting on a fun, non-sanctioned 100+ miler with some portions riding on singletrack that they groomed and/or essentially built, is pretty mind boggling. These guys really did a great job. The cue sheets were accurate and with the exception of the last section of river-bottom gravel roads, which to no fault of the promoters, everything was well marked. Speaking of that last section of gravel in the river bottoms, I know I should probably write this little narrative chronologically, but if there was any part of the race where myself and my BoCoMo compatriots all essentially wanted to tear our eyeballs out and curse anything, it was for sure Tebbetts to Jeff City or around mile 90-115. Imagine the gravel that forms the bed of a railroad track, i.e. loose, large pieces, maybe half-golfball sized. Now imagine a perfectly flat 20ish miles with essentially no smooth path through said gravel, 90-95degree temps, no shade, and 90-100miles in the legs at an average power of ~210w. Let's just say that we were happy to finish and if it weren't for Josh Johnson's superman endurance and willingness to pull me and our other two riding partners through all of this, we would have gone a lot slower (or maybe just limped back to the shade of the KT and gone off course, which we didn't). During this part, I kept reminding myself that I had spent just over 2 hours in an MRI tube on Tuesday (no room, lots of hard surfaces, and loud as a railroad train), that this last section was just different suffering and despite the heat, that I was still riding a bike and even, at least overall, having fun. Ok, now re-wind. Back to the beginning...somewhere between 150-200 people setout on this somewhat quixotic adventure at 9am from Jefferson City. We would brave 90+ degree temperatures and unknown amounts of pretty gnarly singletrack (at the end of the day, I think maybe an 45-60min of the course total was spent on singletrack). Almost all of the day's riding would be on gravel. Almost immediately, Josh and myself would be at the front doing some pacemaking. You can see from this map that the section of the course in red, ~10miles was the peak 30min power section (265w for the 30min):

At this point, the pace was solid but not full-on race pace and there were no intentions of deliberately shelling anyone. But, the front group was slowly whittled down to 15-20 by mile 20. Miles 20-30 were more gravel roads at a bit slower pace. This is where, for me, the serious effort to eat/drink enough began. I stared downing some kind of solid-energy-bar + some shot blocks and electrolyte drink basically every hour from then on out, however I'm convinced that the Coca-cola graciously provided by Josh's parents at around mile 70 (Ham's Prairie) was probably the major tipping point in actually finishing the ride. Anyway, we hit the second singletrack at around mile 30 and it was long. Fun, but long. There were sections we rode, but generally opted to walk so as not to risk flatting. By around mile 35 our group was down to 10-15 and we had open gravel roads ahead. Once again, Josh, me, and Steve MacIntyre were riding the front and at some point around mile 40 realized that our group was now 5, with Steve MacIntyre, Josh, Jason Wulff, myself, and the simply-amazing Peat Henry (who was riding a single speed with 38x16 gearing). From there, our group was set and steady until mile 65-75 when Peat came off the back and we were then 4 for the rest of the day.

Except for a rough spot for Jason early on, we were all having a good time until around the KT Trail, which was around mile 80. The balls of my feet started to sear in pain with almost every pedal stroke and we all limped in to Mokane very happy to see Jason's parents with cold drinks. I guess my feet were just getting ischemic because I took my shoes off in Mokane, put some ice on them for about a minute, then walked around in the grass and got back into my shoes and on the bike and the problem was gone. The last section of the KT before we turned and headed out to the dreadful, scorching-hot farm roads was actually quite pleasant. We were not hauling, but we weren't crawling either. But once we headed out onto CtRd 4000, I was at the point where I guess many endurance experiences can take you: on the edge of wondering if you're actually going to make it. The reasonable voice in my head was thinking about how hot it was and the sun. And at that point, we didn't know how rough the gravel was going to be. I don't think I was ever hating life and really on the edge of quitting, but man was it good to be with friends. Like I said earlier, Josh did most of the work on this last section. There was no question that I started to consider myself in survival mode, but at the same time, I was OK with that. If the event were an official race, with money or glory or something like that on the line and one of us really wanted to win, I have little doubt that Josh deserved it the most. He was the strongest out there. But the 4 of us decided that we had all significantly contributed on the day and that when we finally approached the finish, that we'd ride across together...tying for first. Which is to say, that if BoCoMo won, Peat Henry got second place (again, on a single speed, riding the last 1/3 of the race alone!). Summary for the ride (again, add about 30-35min and 6-7miles since I forgot to re-start the garmin):

On the health front and with respect to my trip to MD Anderson: -The cancer cells in my neck, lungs, and vertebrae are all just hanging out; probably wishing they had some more thyroid-stimulating-hormone, that my immune system wasn't in good shape, and that I didn't ride my bike so much thus ensuring excellent insulin sensitivity, aerobic fitness, and mental clarity.