Where to go from Here - What’s Next - Part 1

With my deciding to not start Gravel Worlds, the run or the ride, at the end of September the next step is to look ahead.  I do have an issue, probably due to come OCD tendencies:), to obsess on past events that do not go as planned so by delving into writing about the “What’s Next” I can work though not worrying about the “What Could Have Been” and instead look into “What Can Be.”  I should ass you do not want to ignore the past, since you do not want to repeat it, but you should not dwell on it or you will impede moving forward.  Sorta like a coach I had when running in HS that said don't look back unless you want to go that way.  However, that is not entirely correct as you do need to glance back once in a while to make sure you do not repeat the errors of the past, hey even working to repeat what was succesful, but then spend more time focusing forward.

The first thing is to get my right foot on the mend so to deal with this initial stage I am not going to run for at least two weeks and not ride for at least a week.  Once I reach those general dates I will evaluate where my foot is with regards to running and riding.  I am pretty sure I can get back to riding in a week as when the foot is doing better it does not seem to get hurt from riding. Part of the healing process over the next week is to see a chiropractor to get adjusted as I know I am off and I also want to see a PT but I need to find one that is open to other than just manipulation and such as in the past things like dry needling have really helped.  I have a PT near me but in checking his site it said he was closed till further notice so need to check into what is going on there.  If that does not work out then will have to try another avenue but want to get this done in the next week or so.  The other thing is I know some exercises I need to do but don’t want to do them til the foot is pretty much pain free as often those exercises we do to help only hurt if the injury is still present.

Along with just getting my foot better so I can do what I love to do, train, I also want to sort things out in time to do my race/ride in Colorado the end of September and another ride in TN near the end of October.  I am pretty confident I will be able to do both rides and hope I can run some but will have to do what it is best long term with running and if that means an extended time off from running then so be it.

I am pretty sure, and I think I shared this in the last post, that my foot issue is not just about my Accessory Navicular Syndrome but that it may simply create a place of aggravation.  Since the Posterior Tibial Tendon attaches to the Accessory bone it can get stressed and also add to that being the bone is prominent tends to rub on the color of my shoes which adds further aggravation when it is already angry.  Also, probably aggravating things is that due to having narrow heels and low volume feet I tend to tie my shoes pretty tight and often get a very sore area across the top of my foot that can then create issues elsewhere along with the tendons on the top of my foot.  The other thing that happens is the soreness leads, I am pretty sure to me over compensating and that can create its own issues.  Another area I need to look at is farther up the chain from my foot/ankle as it is my belief most all issues we have rarely originate with the place of pain or injury.  For me I know that my right foot tends to turn out more easily and thus create issues when landing on it and think this extends up to my hip.  So I need to look at all of the above and work to correct it.

I have been listening to some great podcasts by bike fitter Colby Pierce and in a number of podcasts, including a three part series, he talks about Asymmetry and Spiral Twist and I can see much of this in me.  I will share the podcasts below as I think they are important and not just for riding.  I will also share a YouTube post he did with some exercises to help work with the twist.  I highly recommend listening to his other podcasts while talking about bike fitting much of his talks deal with what he calls “bio-individuality.”  I really like that term as while many principles are universal how they are actually applied are very individual and this applies to nutrition, training, bike fitting and many other areas.

• Cycling in Alignment Podcast page with links to various podcast mediums
• YouTube Channel
• Talk with Bike Fitter Neill Stanburry - talks much on Asymmetry
• Part 1 on Spiral Twist - Asymmetry
• Part 2 on Spiral Twist
• Part 3 on Spiral Twist
• YouTube video on exercises in Part 3

The plan is to come up with an exercise regime, I know “regime” that sounds like a harsh word but is what it is, that will deal with a number of issues.  I realize in this while I want this done ASAP that I have to start slow and for me need to be very intentional so as to keep this up.  A part of this is also realizing as I do not do this for a living and have limited time I need to make sure to “make time” for this work even if it means less miles running and riding.  This is one of those “do as I say not as I do moments” as I tell this to everyone - to see that work other than running and riding such as rest, mobility exercises and such is to be counted in the time spent and not just added to it - but often I either over do the time I spend or just don’t do the needed outside work so as to run and ride more.  Just like rest - mobility work and other exercises are just as important as the running and riding that is to be done.

The next step in this planning is to review why I do what I do.  By this I am not just talking about why I run and ride but why I tend to gravitate to the more extreme lengths in running and riding.  It was in another podcast by Colby Pierce - yes another podcast but had lots of time driving home early from Gravel Worlds - where he asked why do we do extreme events.  For example - why do we feel the need to do the 200 at Unbound or 150 at Gravel Worlds and not be satisfied to do the 100  at Unbound or 75 at Gravel Worlds.  I have to admit my brain sees the longer ones and for some reason tell myself that the shorter event is not enough - not really sure why but that maybe I like the challenge.  However, the truth is the shorter rides, and runs, are probably often the best and in their own way just as hard, after all shorter usually means faster so in their own way just as hard.  I wrote on this, regarding be satisfied with shorter events, as well some time back here but again don’t always listen to myself.  This is not to say the longer rides and runs are wrong but we do not have to see them as more than the shorter but see them as different challenges.  So the question to ask myself is do I need to do the most extreme or longest race when faced with choices and not just default to the longest one.  As an example while I still like riding longer rides but running long tends to not play nice with my foot and truth is I want to work to get under 19:00 for a 5K and thus want to focus on shorter runs next year to work on speed.  I hope also in doing this it will strengthen my feet to I can run longer when I want to.  Maybe next year I will go for the Gravel Worlds 1/2 Double - MAYBE.  But the most important thing is to not just default to a distance or event but really think it through as to “WHY.” And ask that of each event.

So that is it for Part 1 and in Part 2 I will look more at specifics to plan out the year coming up and what I need to do to do so.  Yea, this year is not over but in some ways it is as with a focus on strengthening my foot I need to take a long term approach.  I looked back for some past posts and saw I had the same issue back in 2019 and it to related to starting to run trails.  I know trails are good for strengthening my feet and other areas but in thinking though it with my foot issue I need to start with some more strength and mobility in my foot then hit the trails to build on that.  Instead of just jumping in and leaving on the trails to do the work.

Till next time.