shoulder, bikes
Back safe and sound from Cape Cod, the ferry back was a *lot* smoother than on the way there, though we didn't see a whale this time. :)
Saw the PT this morning for my first real session.
He found some fun trigger points, but things are generally better now that I know how to protect the shoulder to get it resting and healing. Exercises to do 7x a day (!): 7 shoulder rolls, 7 shoulder blade squeezes for 3s. Then do wall slide/leans as possible.
I decided to ride from PT to work a different way, the mapped route looked shorter, but it went up and over a big hill. The trip down was lots of fun, until I got to the bottom and my rear tire went flat.
Then I found out that I hadn't put my patch kit and tire irons in my panniers, they were still in the rack trunk I'd been using on Cape Cod. However, the screwdriver on my swiss army knife works okay as a tire iron and I got the new tube in in about 20mins.
- get replacement tube(s) and check that the patch kit is still okay
- get new tires, these are getting worn, I'm not sure which of the three bits of glass I picked out of the treads caused the flat, and the side wall is starting to fray
- get new rear brake arms (why are these wearing out so fast on this bike???)
- get new brake pads and toe the front brakes
- get the rear wheel trued (free for life from Paramount, just need to get it there), which leads to the next two things:
- put city tires on the mountain bike
- take the mountain bike apart to get at the piece I want to replace and bring that shopping with me
- use my $50 gift card at REI to get a new biking rain jacket
- buy new bottle of chain lube
- put bike tool on wish lists
- oh, and clean my bike before I get anyone else to work on it, as Tyler at least tends to yell at me for the state I let it live in. :)
I'm pretty happy with how I handled the unexpected 46 mile bike ride yesterday, no soreness today. But I have to be careful that any time I suggest to cris that we "take a bike ride", that I have full water bottles, Clif bars and bike shorts. I also have to get back to the couch to 5k program now that I'm not travelling every weekend, I think it really helped my cardio performance (Cape Cod is *not* flat).
I'm also looking forward to time at home to catch up on chores (omg laundry), sewing, reading, and general vegging out. The trip to Provincetown was relaxing in an active way (we also climbed to the top of Pilgrim's Tower, and went swimming), but I'm still in need of some relaxing in a passive way.
Saw the PT this morning for my first real session.
He found some fun trigger points, but things are generally better now that I know how to protect the shoulder to get it resting and healing. Exercises to do 7x a day (!): 7 shoulder rolls, 7 shoulder blade squeezes for 3s. Then do wall slide/leans as possible.
I decided to ride from PT to work a different way, the mapped route looked shorter, but it went up and over a big hill. The trip down was lots of fun, until I got to the bottom and my rear tire went flat.
Then I found out that I hadn't put my patch kit and tire irons in my panniers, they were still in the rack trunk I'd been using on Cape Cod. However, the screwdriver on my swiss army knife works okay as a tire iron and I got the new tube in in about 20mins.
- get replacement tube(s) and check that the patch kit is still okay
- get new tires, these are getting worn, I'm not sure which of the three bits of glass I picked out of the treads caused the flat, and the side wall is starting to fray
- get new rear brake arms (why are these wearing out so fast on this bike???)
- get new brake pads and toe the front brakes
- get the rear wheel trued (free for life from Paramount, just need to get it there), which leads to the next two things:
- put city tires on the mountain bike
- take the mountain bike apart to get at the piece I want to replace and bring that shopping with me
- use my $50 gift card at REI to get a new biking rain jacket
- buy new bottle of chain lube
- put bike tool on wish lists
- oh, and clean my bike before I get anyone else to work on it, as Tyler at least tends to yell at me for the state I let it live in. :)
I'm pretty happy with how I handled the unexpected 46 mile bike ride yesterday, no soreness today. But I have to be careful that any time I suggest to cris that we "take a bike ride", that I have full water bottles, Clif bars and bike shorts. I also have to get back to the couch to 5k program now that I'm not travelling every weekend, I think it really helped my cardio performance (Cape Cod is *not* flat).
I'm also looking forward to time at home to catch up on chores (omg laundry), sewing, reading, and general vegging out. The trip to Provincetown was relaxing in an active way (we also climbed to the top of Pilgrim's Tower, and went swimming), but I'm still in need of some relaxing in a passive way.