2017 TX State Road Race WP12 Champion!

I did a thing today! 😜

It was great working with these ladies all day … countered an attack with about 1.5 miles to go, turned on the diesel afterburners, & soloed in for the Win!

#TX #roadrace #W12 #statechamp #ridelikeagirl #diesel #homegirldontsprint #butthatdieselenginetho #dontbelievemejustwatch #NICETOP !! 🤣🤣🤣 #amiright ?!? #dearcervelo #tapintopower #hashtagmadness #allthehashbrowns @atc_racing_tx @powertap @nuunhydration @cervelocycles @hedwheels @cryo_wellness @bradleylhouston @dontstoplearning

LOTOJA Recap!

Quick Reader’s Digest version race report: 72 women lined up & started LOTOJA at 7am this morning. A local girl & well known “billy goat”, Marci Kimball, attacked at the base of the first climb. 3 of us were able to go with her. By halfway up, 1 girl had fallen off, so we had a solid break of 3. I popped 3/4 of the way up, but field was still out of view at the summit so I buried myself in TT mode (my specialty) …& chased my heart out. Managed to complete the bridge after maybe 10 miles of chasing. The girl that had initiated the break had an unfortunate accident maybe ~50 miles in and was unable to continue, so the break was now just me & Lindsay Stevenson. We worked well together, & put about 40 minutes on the peloton by the finish line. It came down to a sprint finish between the two of us, and she got me by about 1/2 a wheel/ 0.02 secs (I’m an engine & have a lot of work to do on my sprint… ESPECIALLY after 202 miles off the front!!)  Now I’m going to go eat ALL THE THINGS…

 

 

Added After the Fact: 
LOTOJA 2017 (my 1st, but certainly not last!) is a wrap, & what an experience it was! Breathtaking views during the preride , Meticulous planning & prepping, start line adrenaline, making the break, getting popped on a climb & chasing back on to it, miles (& miles & miles!) of building the gap with my stellar breakaway partner, Lindsey, all culminating in an epic 1K sprint after 202 miles of racing… Finishing 2nd Place Overall Woman & 2nd fastest up the QOM climb…every last bit of this adventure was just amazing.  I accomplished goal of sub 10 hrs w an official time of 9:35:15, & accomplished goal of finishing on the Podi A little bummed to miss the top step by 0.02 secs, but VERY happy with my race today. And now I just have to come back next year, a stronger sprinter

 

 

FREE CREMIES at Packet Pickup!


 

I couldn’t have possibly pulled off this trip or race performance/results without the support of these amazing people & businesses:

Obviously Hubby Extraordinaire Jamie…. my #1 sponsor & supporter. Without his unbelievable support, there is just no way that I could train and race at the level that I’m able to… there just wouldn’t be enough hours in the day!

Austin Tri-Cyclist – the best mechanics in town, & a great bike shop to boot. They keep my bikes in tip top shape, & keep me fueled & supplied with all the supplements & gear that I need to train & race.

Matt Seagrave: World’s best coach! Okay, maybe I’m a little biased, but Matt does SO much more than just lay out my workouts. He takes my health, fatigue (both physical & mental), work & race schedule, and “life stuff”, all into consideration when writing my programming to keep me healthy & sane, & peak my performance at just the right times throughout the year. He’s coached me back from multiple collarbone breaks, & through periods of ill health & high stress at work. He’s helped to pick me up from my low points & taught me to soar to my high points. Knowing that I can trust his advice & programming to get me where I need to be, & never having to second guess him or myself does a ton to reduce the mental stress of this demanding sport . I attribute much of the success that I’ve seen on the bike during this amazing dream of a season to Matt’s guidance & coaching.

Cryo Wellness: I’m no longer a spring chicken, having only found cycling at the tender young age of 34, so it is imperative for me to maximize my recovery efforts in order to stay at the top of my game & keep up with the younguns . Cryo Wellness (off Far West) & Cryo Fire Health Spa (in Cedar Park) help me do just that. They have all the best recovery tools in one convenient location, so I can reduce inflammation & get a jump start on recovery with Cryo, flush my lymphatic system & legs of toxins & lactic acid with Normatech Compression boots, and top off my Oxygen Stores / improve blood oxygenation in the hyperbaric chamber all in one convenient place

BEMER Mat: I’ve had the opportunity to keep & demo a BEMER Mat over the last week in preparation for LOTOJA. I’ve used it twice a day (AM & PM), & slept on it in the sleep cycle every night for the last week. I also used it on level 10 (max) the morning of LOTOJA & immediately after the race on level 1 to help flush the lactic acid from my legs. I’ll be honest: upon hearing about BEMER Mat technology I was extremely skeptical… sitting on this Mat for 8 minutes twice a day would emit a frequency that opens up capillaries, improves blood flow, & maximizes blood oxygenation … it just sounded too good to be true, especially since I don’t really “feel” anything when lying on the mat. But I’m now a firm believer in the technology, as it significantly reduced the negative effect of altitude for this flatlander racing at elevation in UT against a ton of locals! My legs felt amazing throughout the race, & while I’m definitely feeling the effort today, they aren’t NEARLY as sore as I expected them to be after a 202 mile race at high altitude with tons of climbing, & ~170 miles spent working the 2 girl break! Anyone interested in learning more about BEMER Mat technology can contact Sherri Kirklin for more info, & to set up a demo.

nuun hydration: I’ve spent ages experimenting & trying to figure out a good fueling source that gives me the electrolytes, salt, & carbs needed to fuel my Ultra Races, but doesn’t weigh me down, over-salinate me, give me “carb gut”, or upset my stomach. I’ve finally found my perfect fuel in the new Nuun Performance , alternated with Nuun Energy & Nuun Active. I used this combination exclusively during LOTOJA, in addition to a few GU Rocktane gels chased with water, & never once felt a bonk coming on during the entire 202 miles of racing. I never felt weighed down & didn’t get “carb gut”, and always felt like I was plenty hydrated. Super stoked to finally have figured out a formula that works for me!

Coming at ya LOTOJA!

Workout
Errands run
Packing complete
Drs Apts & clean bill of health (phew!)
Cryo, Hyperbaric Chamber, Compression Therapy, & Bemer Mat session
Food prepped for travel/racing
4 hrs of tying up loose ends at work before checking out for the week
Phew! BED TIME, & when I wake up I’m headed to Utah… YIPEEEEE!!!!! LOTOJA here I come!!! 😃😄😈


My reminder to myself to smile & enjoy the experience, even if I’m in the pain cave on my way up a mountain 🙂

I’m doing the Zwift Academy!

SO excited to be joining the Zwift Academy ladies this year! I was bummed to miss out last year due to conflicts with my racing schedule, but this year’s more flexible and shorter Academy enables me to “play bikes” with other Zwift Ladies – YAY!

Workout #1 is in the books (FTP ^ 3W 😝) and I’m really looking forward to the next 6 weeks!

Austin Fit Magazine: Austin’s Golden Girls

  

The Austin Fit Magazine Article that I mentioned in my Podcast Post last week is out – Eeeeek!!

I am beyond grateful & owe SO many thank you’s….

Carrie Sapp Barrett, for such a fun interview & great write-up of our Masters Nats journey,

My #1 sponsor, supporter, and co-member of “Team Tracy”, Jamie Tracy

Austin Tri-Cyclist & our ATC Racing Sponsors for all of your generous support,

My amazing coach Matt Seagrave for believing in me, the countless hours of programming, coaching, phone convos, & support that were integral to reaching this goal.

And last but not least my Mom & Dad (Paula & Rowland), who taught me to dream big, and not to be afraid of the work necessary to turn dreams into reality!

Read the Article Here!:

Austin’s Golden Girls: Christie Tracy and Carolyn Defoore: “I just love the feeling of adrenaline,” gushes Carolyn Defoore. “That 30 seconds to one minute before the race starts when the officials are going over last minute…


I Could Never Do That Podcast: D4 & I discussing our Master’s National Championship Wins!

Austin, TX’s “Golden Girls” – Christie Tracy (your’s truly!) & Carolyn DeFoore (CD4)

Carolyn DeFoore & I had the awesome opportunity to be interviewed by Carrie Sapp Barrett about our USA Cycling Master’s National Championship Adventures for her I Could Never Do That Podcast, and an article to follow in Austin Fit Magazine!

In Carrie’s own words:

“This week, it’s my long-awaited conversation with Austin’s Cycling Golden Girls, Carolyn Defoore and Christie Tracy. They both represented in a big way at this year’s USA Cycling Masters National Championships, bringing home a slew of medals including:

Christie Tracy (ATC Racing): Gold in the Time Trial Race, Silver in Road Race


Carolyn Defoore (Athlete Architecture): Gold in Road Race, Silver in Crit Race


In the conversation, which is an article in the September issue of Austin Fit Magazine, we talk about the differences between the different cycling disciplines, what it takes to be good at any or all of these specialties, the arduous physical and mental preparation, what it means to be a mentor for up-an-comers, and, most importantly, how to get over fears of failure and crashing. 


Our Golden Girls spill it all and we celebrate their victories!”

Give it a listen here!:

BEMER Mat Testing!

http://thefrequencyofwellness.weebly.com/custhome.html

I posted some teasers on my live Insta Stories last week about the BEMER Mat testing that I was doing, & promised a summary & Review to follow, so here it is!

If you missed the teasers, I performed a test where I completed a specific workout with 5 x 3 min max effort intervals. I did the workout before having used the BEMER mat, and then repeated it again a few days later immediately after a BEMER Mat session. The results speak for themselves (see chart below).

If you want more info, or to schedule a Demo for yourself, reach out to Sherri Kirklin  (she can assist with setting you up with a BEMER Rep/Demo nationwide!)

I could see this having a profound impact on my ability to recovery between rides/races, and enabling me to up my Ultra training volume without riding myself into the ground! 

2017 Road Race Season is HERE!! :-)

My FB videos and photos do a much better job of telling the story of my first RR of 2017 than I possibly could with a blog post, so here you go! Still as stoked as ever about the 2017 season, and happy to get the bad luck out of the way nice and early this year. . . 😌

Pre-Race EXCITEMENT!

Race Recap

Just a scratch!!!

Better THIS than my Collarbone, I guess? 

Still. . OUCH! That hurts the 2017 Race Budget.. . 

Bright Side!

Post Men’s P123 Road Race Recap. . . A YEAR later!

OK, I’ve said it before, and I’ll say it again. . I’m a horrible blogger. I have all of these grand ideas of topics that I want to write about and great things that I want to share, but finding the time to do so is another story altogether, and blogging gets pushed to the absolute bottom of my priority list.

That said, I’m going to try once again to resurrect this blog of mine.

I figured I’d start out by bringing some closure to the last post that I made about racing my first Men’s P123 Road Race in Sealy, TX back in February, 2016.

If you read the previous post, you’ll remember that I was really nervous that I wouldn’t be able to “hang on”, that I would be popped immediately, and that I would make a fool out of myself.

Well, I’m happy to report that NONE of these things happened!

The race started out neutral for the first 2 miles, and once the lead vehicle pulled off, it got semi-rowdy fairly quickly. I positioned myself in the top 1/2 of the field, and feel like I did a pretty good job of holding my position, floating back and forth a bit between the top 1/4 and 1/2 of the field most of the day. There were several attacks early on that were really hard to hold on to, but I managed to hang in there! I took my coach’s and Kat’s advice and ate and drank very frequently, and never felt like I was running low on fuel – there were a few times during particularly hard attacks that I thought I would get popped, but it was more due to simply (almost) not having the legs to lay down that power output than it was due to a lack of fueling or a bonk 🙂

There were a few things that made this race particularly “interesting”. Apparently they were running the race over a section of an MS150 course that was being ridden that day. . . . so there were several mile long stretches where we found ourselves dodging MS150 “land mines” for lack of better terminology! That was . .umm. . fun? (NOT!) Let’s just say that situational awareness was even more necessary than usual during this race!

The second “interesting” happening was that a local sheriff’s deputy tried to PULL ME OVER. Yes, ME! I can’t even make this stuff up! It was shortly after we’d passed a group of MS150 riders. We’d come up on them rather quickly, and I had to ride right up against the yellow line (I DID NOT CROSS OVER IT) in order to get around them safely. I was sitting in about the front 1/4 of the peloton at this point, and the next thing I know, this sheriff’s deputy is pulled up next to me, flashing his lights, “blipping” his siren, and pointing directly at ME with a bright red face motioning for me to PULL OVER. Are you KIDDING ME?!?! I had no clue what I was supposed to do. I just held my position for a few seconds, but the deputy started motioning more violently, and his face at this point was a dark burgundy. I began to slow down and fade back to the rear of the peloton to pull over, when one of the guys put his hand on my back and nudged me in front of him and said “NO – you are NOT going out like that.”, and then looked over to the deputy and shook his head. . . . the deputy continued to ride alongside of the peloton for about another minute more before pulling off, at which point, I breathed a huge sigh of relief! I still don’t know exactly what it was all about, as they didn’t have any information or complaints from law enforcement at the finish line, but it certainly added a bit of unwanted excitement to my first M P123 race!

Other than these two anomalies, the race was fairly uneventful. It as fast, yes. The racing was in much more “close quarters” than I was used to with the Women’s Peletons, yes. The guys protected their wheels and positions more aggressively, yes. And when I fell back a bit, it was DEFINITELY harder to move back up. . . but by about mile 50, I was racing along w/ a big huge grin on my face because I realized that I was actually going to successfully finish this race!

Then “IT” happened. About 74 miles into the race, I heard the guys in front of me all yell, but didn’t get on my brakes quite fast enough, and ended up crossing wheels with the guy in front of me, who had slammed on his brakes to avoid **something** (still don’t know exactly what). I may have saved it, but then another guy ran into me from behind, and we both went down. I watched the peleton race away as I picked my bike and my broken heart up off the ground. . . assessing the damages, I found that my handlebars and shifters were crooked/bent, and I’d hit something hard w/ my quad and had a huge hematoma developing, but other than that, I seemed to be “ok”. . .. same with the other guy that went down. I decided that I was GOING to finish this race, even if I had to walk my bike the final 4 miles! Fortunately, it didn’t come down to that. I was able to straighten out my handlebars enough to make my bike (awkwardly) rideable, and me and my crash buddy stumbled in together.

Placement didn’t matter at all. I had successfully finished my first M P123 race, and proven (to myself, more than anything) that I was capable of hanging in there with the big boys! At the end of the day, I finished 39th in a field of 49 starters, and averaged 26.0 MPH over the first 74.4 miles before the pileup. I accomplished my goals of sitting in the top 1/2 of the field, protecting my position, and not getting “popped” in any attacks. So even w/ the little mishap at the end – I called the day a success, and it was instrumental in providing me with the confidence that I needed to line up at several USAC PRT races later in the year, knowing that I had earned the right to be there, and I belonged there just as much as any other girl standing at the start line 🙂

If you’re a data geek like me, feel free to check out my Strava Race Files:

First 74.4 miles (pre-crash): https://www.strava.com/activities/492859666

Final 4.1 miles (post-crash): https://www.strava.com/activities/492859574

My first M P123 Race. . . . BEFORE

So here goes. . .  I’m writing this post ahead of time because I want to capture my thoughts & feelings leading up to Saturday’s Race, and then compare/contrast them to what’s going through my head after the race 🙂

I’m planning to dip my toes into some National Level Racing this year. I love racing at the local level, but I want to become the absolute best version of my racing self that I can be as quickly as possible so that I can enjoy as many years of local podiums as possible before I ride over the top of that bell curve, and my fitness level starts going in the opposite direction due to the increased recovery times that unavoidably come with age at some point. I find that, personally, I improve most quickly when I push myself well outside of my comfort zone. That means jumping into the deep end with no arm floaties when I have barely learned to doggy paddle. . .

Let me clarify up front that I have no (nada, zilch, zero) aspirations of ever being signed to a Pro team or quitting my “day job” (aka REAL CAREER) and racing professionally full time. Maybe, in another life, if I’d found bike racing at a much, much younger age, that would have been a distant dream of mine, but as it stands now, I’m very content to just push my own limits, become the best that I can possibly be, and then maybe push a little bit further past that. . . in the evenings and on the weekends. . . when I’m not sitting behind a desk 🙂

In order to do my best to prepare myself (as much as possible) for a “Big Girl Race” at the National Level, I’ve decided to race a few local Men’s P123 races. The thought process behind this is that:

  • The field sizes are much larger than the local W Open fields- a much closer representation of what I’ll likely see at the national level
  • The competition is (I’ve been told) more aggressive – not in a bad way – they just ride a lot closer together, don’t soft pedal nearly as much, etc – more like what I’ll see on the NRC Circuit
  • The races are longer – closer to the Women’s National Level Race distances
  • The average race speeds are faster . . . a LOT faster. . . than what I’m used to
So, here I am. . . 4 days out from my first Men’s P123 race (This post is being written on Wed, Feb 10th, although I won’t publish it till later), and I have so much going through my head:
  • OMG YAYYY. . . This is going to be AWESOME! I CAN’T WAIT!!!!
  • OMG. . .WTF was I thinking. . . I’m not ready for this!
  • Oh shut up – I’m ready – I’ve been training my butt off all off-season and am in great shape – I can totally hang in there with these guys. . . 
  • Wait – what if they’re super super rowdy and attack/counter relentlessly from the gun? OMG – I’m going to ride the most humiliating 78 mile training ride of my life off the back of the peloton
  • Stop It. It will be FINE. Just be smart and position yourself well. It will be great practice at finding the draft, and holding your positioning. . . .
  • But what will everyone think of me if I register for this race and get popped right away?. . . I don’t want anyone to think I’ve got a big head or think too highly of myself or think I’m “too good” to race w/ the women!!
  • Stop It. It will be FINE. It doesn’t matter what anyone else thinks. You’re doing this for YOU and YOUR own personal training plan as a pathway to reach YOUR own personal goals. There are no expectations of you, other than to go out there and do what you’ve been training all winter to do. Suck it up and get out of your own head. 
  • But damn. 78 miles is a LONG way to go full gas. . .I don’t know if I’m ready for this.
  • No better way to find out than to just go do it, right?!? Worst thing that can happen? I’ll jump into the deep end, doggie paddle my way across, and finish my race an hour after the peloton. . .thoroughly embarrassed. . .but at the end of the day – who cares? No Harm / No Foul, right?
  • Okay – I’m really doing this. No turning back. I’m registered. I CAN DO THIS. Seriously, what am I so freaked out about? It’s just another bike race. . . and it’s not like I’m expected to win it! 
Sooo, yeah. I’m really and truly as excited as can be, but also rather terrified, all at the same time. I know it will be fine. I know I can hang in there with these guys if I’m smart, keep my nose out of the wind, stay “invisible” and mid-pack. I can’t get stuck “surfing the back” because the slinky effect will destroy me. I have to be forcible enough in my positioning to put myself mid-pack, and then hold my position. Just do it. No if’s, and’s or but’s. I. CAN. DO. THIS.
Also, thanks to the lovely Kat Hunter, who graciously offered me some advice as a woman who’s raced men’s fields and knows first hand what to expect: EAT (& drink) EARLY and OFTEN. I must remember this. Don’t drift too far back because working my way forward will be MUCH harder in this race than what I’m used to (and I’m already not all that good at it in women’s races. . . ). Also: Pee Breaks. She was kind enough to fill me in on the etiquette of pee breaks in longer races. . apparently “They are an informal but understood thing: maybe a few of the big teams decide they’re going to do it, and the pack is expected to soft pedal until they catch up again“. . thank goodness for Kat’s shared wisdom b/c I would have been absolutely clueless and thoroughly confused about what the heck to do if this had happened on Saturday and I hadn’t been forewarned!!

One final note regarding my decision to race the M P123 field for this race. . .one of the things that I am most sensitive about is taking away from the support of Women’s Racing and/or decreasing Women’s field sizes by opting to race a men’s race. In this particular situation though, the only other option for me would be to race the W P123 field, which is combined with the M 3/4 field. The scoring is also combined. . so basically the women are racing the men’s 3/4 race in this instance. For that reason, I don’t feel the slightest bit guilty for opting to race with the P123 Men vs opting to race with the 3/4 Men, which is basically what I would be doing if I registered for the WP123.

Throwback Thursday

 

#TBT . . Ft. Hood Championship / TX State Road Race Edition

 

The picture above depicts 3 years of crossing the finish line at the grueling TX State RR Championships.
Each year’s race has done more than just mark an end to that year’s Road Racing Season. . . it has left me with a unique sense of accomplishment and taught me valuable lessons:

Year 1 (2012): 

  • Lesson Learned: If you want to be taken seriously as a bike racer, you might want to leave the sunshine yellow puppy dog jersey at home!
  • Sense of accomplishment: I am officially a Bike Racer!! (After completing my very first USAC Sanctioned Race)

Year 2 (2013): 

  • Lesson Learned: Sometimes a grueling race comes down to fractions of an inch & a bike throw. Keep your head in the game to the very end…
  • Sense of accomplishment: Won my very first sprint! (Sqeeeaaakkk!)

Year 3 (2015): 

  • Lesson Learned: Life Happens, and sometimes its necessary to take a bite of humble pie and adjust your goals to keep them within the realm of reality (And that’s OKAY!) Give it everything you’ve got & leave it all out there, but be careful not to set yourself up for failure by attempting to give more than your body is capable of giving at that moment in time. Tomorrow is a new day. Meet today’s goals, & then reevaluate & set new ones
  • Sense of accomplishment: Succeeded in meeting REVISED goal of simply completing 66 mile State Championship RR 1 month out of a hospital bed.

 

 

My Plan for Speedy Collarbone Healing (Nutrition, Supplementation, & Training)

Well, I haven’t blogged in FOREVER, but I’ve been scouring the internet for the last several weeks looking for supplements to promote bone regrowth, exercises that can be done with a broken collarbone, quick and easy Paleo Meal recipes that I could fix with 1 arm, and various other odds and ends related to my most recent collarbone break and recovery efforts.

A very abbreviated history:

  • June 13, 2013 – I broke my left collarbone in a Crit, and surgery was required to repair it. I was religious about sticking to strict Paleo Protocol during my recovery, and came back very quickly, and stronger than ever. 
    • Surgery was June 28th (~ 2 weeks after break)
    • I was on the trainer 1 week post-op.
    • I was back on the road 3.5 weeks post-op with no restrictions other than no racing yet.
    • I returned to racing 7 weeks Post Op
  • February 16th, 2014 – I was in a really bad accident during a Road Race, and re-broke my left collarbone at the end of the existing plate. This time, I had a compound break (they actually scraped road paint off the exposed end of the bone. . . ewwwww). . . and I had a pretty severe concussion. I was life-flighted  from the accident site to the nearest Trauma Center, and emergency surgery was performed. I was in the hospital for several days due to the high risk of infection. This break was MUCH worse than the first, and recovery was slow and painful. I got depressed and let’s just say that I did NOT stick to my Paleo Protocol (pretty much as far from it as I could get after a while) My sugar demon reared it’s ugly head and I now joke about the fact that the “Ben & Jerry’s Diet” is apparently NOT conducive to bone healing. . I tried to justify it by the fact that I was getting my calcium in. . but c’mon. . I wasn’t fooling anyone!
    • Emergency Surgery was February 17th
    • It took 4 weeks this time before I was back on the trainer, and then it was sporadic at best
    • I was back on the road at 6 weeks, but limited to solo rides because bone wasn’t fully fused
    • I was not cleared for group riding until 11 WEEKS post Op, and even then, my bone wasn’t fully fused, and I was instructed to be careful
    • I am now 16 weeks Post-Op, and the bone still isn’t fully fused, and they are worried that it may become a Non-Union
  • May 24th, 2014 – I hit a huge pothole on a group ride in Austin, took a spill and broke my right collarbone. 
    • Surgery was June 6th (~2 weeks after break)
    • A follow-up apt 1 week Post-Op showed that it’s lined up nicely and already knitting, but the left side is STILL not fully fused.
SO, this is what’s led me to begin all of this internet research. Since the 3rd break, I’ve been really careful about what I’ve been eating for the most part, with only 1-2 small splurges, but after the most recent appointment on Monday where I was informed that they are concerned about a Non-Union of the Left Collarbone, I am officially on an All-Out Mission to heal BOTH sides once and for all. 
I’m blogging my plan and progress in the hopes that it may help someone else out there whose trying to promote healing as quickly as possible from a collarbone break, while staying active and preventing loss of fitness.
THE PLAN (effective TODAY, June 18th, 2014 until both collarbones are fully fused):

Nutrition/Supplementation

  • Cutting out Caffeine (OMG kill me now. . coffee, I will miss you!)
  • Cutting out all alcoholic beverages (not really an issue – I rarely drink)
  • Daily cup of home-made Bone Broth (from grass-fed cows)
  • Going back to STRICT Paleo 
    • Whole30 started this morning
    • Emphasis on LOTS of leafy green veg & healthy fats, and moderate amounts of fruit & high quality protein (Organic, Free-Range Eggs, Grass Fed Beef, Pastured Chicken, Wild Fish) 
    • Will be keeping caloric intake up to support bone healing
  • Supplementing w/ Calcium + D3
  • Supplementing w/ Cissus Quadrangularis
Also doing more research on a Comfrey Ointment and possibly supplementing w/ Glucosamine Chondroitin. Verdict is still out on these, but I’ll be updating.
“Other”
  • Get a minimum of 8 hours of sleep every single night (preferably closer to 9)
  • Using a Bone Simulator 20 minutes each side, 2 x per day, as prescribed by my Orthopedic Surgeon
Exercise
  • Bodyweight Leg & Core Workouts started 1.5 weeks post-op
    • Bulgarian Squats
    • Air Squats
    • Pistols (attempted – probably have to work my way back up to these!)
    • Bridges (increased difficulty by elevating feet on bench)
    • Hollow Holds (arms at side)
    • Flutter Kicks/Hello Dollys
    • Will add to this list as I come up w/ more 🙂
    • Here’s a 30 second excerpt from my 1st workout – felt AMAZING to work up a sweat again!
  • Stationary Trainer starting 2 weeks Post-Op
    • My Cycling coach will doing my programming and easing me back into it 
  • Back on the Road – pending clearance from Ortho Surgeon – based on speed of bone healing – Hoping for 4 weeks post-op though . . around July 4th!
1st Break – AFTER Pain Meds. . . 
2nd Break . . Not in good Shape. . .
3rd, Current Break