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TBF 50 at Folsom Lake, Granite Bay – 2012

February 3, 2013 by drburt

TBF 50 at Folsom Lake, Granite Bay – 2012

We have arrived to Oakland from Denver around 10pm. My gear was ready at my house for the race of the year TBF 50 – 50 miles on a single speed mountain bike. With only five hours of sleep left I was hoping to catch some zzzzzzs at my friend’s car. We were supposed to meet at 6am in San Ramon and transfer my gear into his car. I have made it to our rendezvous on time. We have transferred my gear onto his vehicle and took off to Folsom. Marcelo and his son Nick were too caffeinated and wanted to talk nothing but bikes and race. Both of them were super excited and both of them were doing solo 50 miler as well in a different category.

We have arrived to a Granite Bay very fast. It took us about an hour and a half. Marcelo and myself both were racing our custom NTP bikes built by Dan. We opened our camp right next to our Titanium bike builder and avid bike rider Dan Nelson. Today I am racing a bike built by him – single speed 29er. Ultra light and super strong – XL size frame under 20 pounds. There were many other riders from LCR and Barangay who were racing solo and relay. Marcelo, his son(wearing +3 jersey) and Dan were racing 50 miler solo on geared bikes each in their own age category. It was actually great to see many avid riders in person vs. seeing their rides on Strava or Plus3network.

As time was approaching closer to a start time everyone seemed to be a bit nervous. People were sizing their competition from their ears to toes. I did not know till the end how many people were going to be in my single speed category. All I knew it was going to be a tough and very painful race before I cross a finishing lane.

The weather conditions were prefect that day. The sun was covered by the clouds and the air was crispy clear with a little bit of mist in the air. That would guaranteed the maximum performance with minimum hydration – about a bottle of a liquid per lap.

As soon as the race began everyone was rushing to a single track in order to avoid a traffic congestion and being delayed on their timing. I was one of those riders. Last year I have lost about 2 minutes there and was not going to do the same mistake again. During this push through to a single track I saw several riders from my category. They looked pretty slim and in great shape overall. The only thought that was on my mind that this was going to be a tough race. I was going to keep my pace at near the maximum heart rate with some nice recoveries of flat sections and down the hill sections. This kind of distance on a single speed and mountain technical terrain requires patients and strategy in order to have a successful finish. If you go too fast you will burn your glycogen level way too fast and will slow down at the end which will result in bad results. General mental fatigue and muscle bonk is another important issue to watch out for. Lack of focusing during a maneuvering a technical terrain can cause serious injury during a crash. About the crash a bit later in this post.

The first lap was fairly easy. I have discovered that organizers have added a relatively difficult sandy section with rolling hills. Going through this section during each lap would be very painful and difficult. During a second lap I have noticed that my front wheel was not holding air pressure. That probably happened when I hit a small bolder with my front wheel on my rigid fork. I took a risk by not stopping and pumping more air in. I had to wait 6 more miles till

I finish the lap and stop by an aid station where I can use stationary pump and save at least a minute. My gamble with a front wheel worked out and I was on my way to a third lap. During this lap I began passing quite a few racers on geared bikes. Two other guys from a single speed category caught up to me and three of us were fighting for a position. One of the guys has been dropped and never been seen again. The other guys took over and pushed forward ahead of me increasing the distance. I had to watch out for my heart rate and pace. I kept steady after this guy and was going to wait for a water tower climb which is a very steep climb. I have noticed that he was hitting his leg, which indicated he was bonking. Two thirds through climb he stopped and screamed because of the agonizing pain in his right calf. I passed him but this guy caught to me 10 minutes later again. I must say – strong guy. We have been rotating by pulling each other for the next 30-40 minutes and became so to speak friendly. However, on the next big climb the guy bonked again. I gave him a pack of GU with electrolytes and wished him good luck. I have never seen him again on a course.

I got my confidence back and began accelerating towards the end of a third lap. I have passed more and more riders as people began running out of energy. One can’t be too confident on such a technical course. On a third lap at the last downhill technical section I have crashed really hard. I will spare the explanation and instead you can just judge by looking at the photo. It took me about 30 seconds to shake myself up and check my bike first and then myself – fortunately nothing was broken. I continued on a third lap, picked up my last bottle of water and was on my way to a fourth lap. The tire pressure was holding up pretty good, considering that I have pumped 40 psi on 30 recommended.

Half way through a last lap I caught up with few guys who I knew from riding and racing together. The mental fatigue and muscle pain was growing from passing every mile. On a 44th mile of the race my right calf began its screaming concert. Every downhill section I was using my fist to massage it and give it some rest. I was really concerned about water tower climb. That is the last very steep section before the end of the lap. I began my climb to the top slow and steady.

Two thirds through a climb I have noticed a rider from LCR who was sitting down and trying coop with the pain. I have pulled over and told him that I will walk with him to the top, basically, providing him a mental push. It worked. He gained his momentum back and began pulling away from me. After the water tower climb it was straight shot to a finishing lane with some minor climbs and single tracks. I was very excited that this painful race was about to be over and I could not wait till I see my results. The last mile I was spinning as hard as I could possibly spin on a single speed. By that time my adrenaline rush took over and I could not feel the pain from my crash, muscle pain and mental fatigue. It was all about crossing that finishing lane.

After checking my results I have found out that I have finished 4th which qualified me for a podium. I was stocked. Overall my timing was better than last year’s timing, considering that terrain was a bit harder this year due to the change of the course by organizers. Regular chiropractic care, deep tissue massage, proper diet and of course steady training all played a great role in a successful completion of this race. Thanks to everyone who came along and enjoyed this awesome once a year event. I will be back in 2013.

Tahoe Sierra 100 miles MTB Race – 2012

July 18, 2012 by drburt

Tahoe Sierra 100 miles MTB Race – 2012

One does not realize the level of difficulty of TS – 100 till the course is pedaled and hiked to the point where your body and mind has nothing left – Eduard Burt, D.C.

I will remember July 14th, 2012 for as long as I live. That was the day that I was mentally and physically preparing myself for sometime – endurance riding several times a week, which included single speed and geared mountain biking as well road riding with climbs to a summit of Mount Diablo and Hamilton. During lunch I have added 1K swimming session, which were supposed to strengthen my upper body as well as increase my endurance level. My past racing experience was taken into consideration and certainly has provided a decent level of confidence for a technical part of the Tahoe Sierra 100 course.

Since every racer was given 15 hours to complete the course, I knew it was going to be a long ride and would require at least a day to recover before going back home. This time around I had my family coming with me to stay at Donner Lake Village. Perfect combination for my wife and son to stay at a beautiful lake and sandy beach and me being only 7 mile away from where the race began.

All of our belongings were packed on Thursday night and all I had to do was to hook my 29er on top of my SUV on Friday and we were good to go.

We have left around 2pm on Friday and we had to get to Soda Springs before 8pm to pick up a racing package. Timing looked good, as by GPS mark we were supposed to be there in three and a half hours. However, Sacramento Friday evening traffic was not taken into consideration and it took us over five hours to get there.

Upon arrival I got a chance to personally meet Jim Northey who has organized this race. He went over the course on a map with me and another guy who was doing 100 miler. The names of the Aid Stations all got mixed up in my head because he went over the course way too quick for someone who just drove for 5,5 hours none stop. But I have come prepared. A night before I have printed out a sheet with cut off times for all Aid Stations. If the rider does not get there within a certain period of time he or she will be pulled out of the race and be driven to a finish line.

Our hotel was only 7 miles away from where I have met Jim and picked up racing package. We have taken Donner Pass Road. This route opens up a magnificent view of a Donner Lake from the top of the mountain. That five hours drive was worth just for this view. The check in process at the resort was quick. We unloaded our belongings had some dinner, watched a bit of TV and off to bed. I have set up my alarm for 4 AM. An hour to get ready, half an hour to get to a start line and half an hour for instructions before the race.

At 5 AM following morning I was inside of my vehicle driving through the same pass in the opposite direction. The dark sky was full of shining stars and the moon was very bright. This beautiful night sky was the indication that the day was going to be very hot.

I was one of the first arrivals on a parking lot. Within minutes the lot was full of cars and eager racers. Jim briefed us before the race and wished us all good luck.

At 6AM hundreds of pairs of legs began their long and painful journey to a finish line. Since it was an endurance race the pace was very slow and steady. People were talking to each other and making jokes till the first steep climb. All you could hear then shifting of the gears and deep breaths.

I have never been on this course before and I did not know what to expect. I was maneuvering the first down hill really carefully just to make sure I don’t crash in the beginning. Jim warned us that that section has a lot of potholes. On a fifth mile of my race my chain got sucked in and I was not able to get it back out to a chain ring and chain stay. I had to open a lock on my brand new 10 speed Wipperman chain. I was very happy that the chain lock easily gave in and I was able to pull the entire chain out. Suddenly I have realized that the other half of the lock link was missing and I almost had a heart attack. I looked around and found it sticking out of the dirt. I have sealed the chain back into the derailers, locked it, and lubed it really quick and was back on a trail. I lost at least 10 minutes there. Many riders have passed me and I caught up with a few who eventually took the wrong turn and ended up making extra 3 miles and we all lost at least 20 minutes there trying to figure out our way out. Less than 2 hours into the race and I have lost 30 minutes on things that were not supposed to happen so soon into the race. I was looking at the cut off time of the first Aid Station and it did not look good. I hammered as hard as I could to make it there on time. The first Aid Station was Lyon Ridge, which was 14 miles away from a start line. I have made it there and got a cushion for the next Station which was a Redstar Ridge, 24 miles away from a start point. I have made it there relatively quick as terrain was not very technical. At that point I have passed two aid stations without stopping for a brake and 25% of the distance had been covered. I have passed Dustry corner in less than 3 hours of riding time and I was given 4,5 hours to accomplish it. So far timing looked good and I was very optimistic about finishing this long and painful journey. My next destination was MadCat/Road 43 Aid Station. The technical part of the course just kicked in and at some points I had to get off the bike and hike as I was saving my legs for the rest of the course. I was supposed to be at MadCat/Road 43 Aid Station in 7 hours and I made it there in a little over 5 hours. Official 39 miles into the race, and 42 miles for me. By the time I got into the MadCat/Road 43 Aid Station I could feel that my legs began cramping and the last miles toward this Aid Station I was going really slow. 42 miles mark into the race was the first rest stop for me. I had to refill my camel bag, eat some food, take an extra layer of clothing off that was overheating me from time to time and take some endurolyte pills in order to stop cramping. The crew was very friendly. They picked up my bike, cleaned and lubed my chain and tensioned handle bar bolts. In 5 or 10 minutes I was back on a trail pushing my way through against the clock. The cut off time was on my mind.

My next stop was Dusty Corner Aid Station. It is 52 miles from and official start line and about 55 miles for me and I was given 8, 5 hours to get there counting from a starting line. This time around pain really kicked in. A mile after my last rest stop both of my inner thigh muscles cramped on me completely and I had to stop for a couple of minutes and wait till endurolyte salt kicked in. The air temperature was rising every hour and I believe it has reached 98F that day. The journey to Dusty Corner Aid Station was very technical single track and steep. At some point I was under impression that the bike was going to go off the cliff as the trail got supper narrow with an endless drop down to nowhere. Yes, I was scared for sure. Will not look down next time – LOL. Some sections were not ride able at all and I had to hike a bike over loose rocks and dirt. The last couple of miles towards Dusty Corner Aid Station my body really began to feel the pain. I made it to Dusty Corner Aid Station in about 7,5 hours and I had about an hour of cushion to get to Deadwood Aid Station (65miles mark) and 50 more miles to go and close to 10000ft of climbing. When I got to my next rest stop most of the supplies were gone because previous riders just vaporized them. I found a watermelon and literally shoved it down my throat and I remember I drank a lot of water. I took some of the GU packs with me and I used 3 of them at this rest stop. Again these guys were very nice. They lubed and cleaned the chain on my bike and they told me that the most difficult part of the course is ahead of me. These 50 miles were super hard but what was coming was beyond my expectation.

sierra tahoe 100 2012 65 miles mark — Deadwood Aid Station – my Final Destination

My next destination was Deadwood Aid Station. I have slowly gained a momentum on a big fire road. About half a mile into my ride I had to turn left into a single track. That was the most technical, steep and with numerous switchbacks single track that I have ever taken. My hands were burning after this steep descent. The reward at the bottom of this trail was a beautiful view of the river and fresh air that was cooled down by the running river. I took a minute to get my senses back before I could continue to a hike a bike section. Many riders knew about the hike a bike section. But few have realized what that really meant. We are talking about super steep climb with loose rocks and dirt with a bike in your hand. Short hike with almost 2000 ft of elevation gain. This what seemed to be never ending hike took almost everything out of me. As I was pushing forward on this steep climb I have realized that I was moving way too slow to make it to a cut off time. I was literally pushing the endurance limits of my body. When I got to a Deadwood Aid Station the elapsed time was 10 hours and 10 minutes with 65 miles covered and 9000ft of climbing. I was not allowed to push forward with this race according to the rules of this race. At this point my legs were done. I really did not have much left in me anyway. Assuming I did not loose 30 minutes in the beginning of the race the maximum I was able to do would be may be another ten miles of riding. Below is a self portrait at Deadwood Aid Station – I look possessed. The photo above was the expression of pain and exhaustion on 07/14/2012 after 10 hours and 10 minutes of riding. Here is my GPS STRAVA data for my ride. My suffer score is something I have never seen before even after 100 miles road rides.

This is my new personal record for a distance and climb on a mountain bike. I have really pushed my limits on TS –100. I was extremely happy with what I have accomplished so far as it was the most difficult endurance mountain bike race in Northern America. I am coming back next year to accomplish my mission. My goal is to cross a finishing line next year and concur Tahoe Sierra 100 miles race. Kudos to all of the participants, who were able to cross the finish line.

I will be back for 2013 TS –100 race.

If you have anything to add to this post, please feel free to Post a comment or share your thoughts through Facebook, Twitter, Google+ or comment section below to join the conversation.

About Dr. Burt
Dr. Burt

Soft Tissue Injury and Fibroblast Regeneration

September 9, 2011 by drburt

Soft Tissue Injury and Fibroblast Regeneration

Mechanical friction during deep tissue massage, fascial manipulation or using techniques like Graston will activate the stimulation the fibroblast reproduction after soft tissue injury. These fibroblasts cells are the most common cells of connective tissue, and they synthesize the extracellular matrix (ECM) and collagen, which is the main framework of our soft tissues. The properties of the connective tissues depends on the composition of ECM – tendons, ligaments and other connective tissues. Elastic and reticular fibers, glycoproteins, glycosaminoglycans, and collagen are all found in ECM and made by fibroblasts. Collagen is the most important part of ECM and plays very important role in tensile loading. The stimulation of production of the above mentioned components can be achieved by frictioning tissues (in other words by providing cross-fiber massage).

Fibroblast production and degeneration is a normal process in every day mechanical loading such as walking, running, bicycling or any other form of movement. There are four basic types of loads: tension (tensile force-fibroblasts), compression (chondrocytes), fluid shear (vascular endothelial cells) and torsional shear. Collagen synthesis in patellar tendon ( which is used the most by bicyclist and runners) increases by nearly 100% as a result of just single bout of acute exercise, and the effect is till evident three days later. I guess I am doing a good job with my knees by keeping them busy with prolonged Mountain Bike Riding and avoiding soft tissue injury.

In the beginning of a training period the balance between synthesis and degradation is increased and there is a net loss of collagen. This enables a tendon to restructure and adapt to an increased loading pattern. It is not till training progress that there is a net gain in collagen synthesis. Deep friction massage can also help to repair a mild soft tissue injury to a knee tendon. Fibroblasts play an important role in wound healing. When connective tissue and blood vessels get injured, growth factors cause fibroblasts to enter the wound area, increase its numbers and begin synthesizing new collagen fibers, creating new granulation tissue and assisting in remodeling. The ECM of granulation tissue is created and modified by fibroblasts.

Recently I was exploring a new trail with another rider. During a steep rocky climb my rear wheel lost a traction and my right knee got over extended. I felt sharp pain but continued on riding. Next day I felt sharp pain around and under my right knee cap (patella tendon). Three to four sessions of deep tissue massage, cross friction massage and modalities such as electric stimulation and Erchonia Cold Laser L5000 model made my knee completely pain free. This is a real example of how Fabroblast is working.

There has also been research done that eccentric exercises may provide more benefit than concentric exercises regarding rehabilitation of muscles and tendons. Eccentric exercises provide greater stimulation of fibroblasts, increasing collagen synthesis and therefore stimulating the healing of soft tissue.

Single Speed Mountain Bike Ride – 50 miles

July 29, 2011 by drburt

I have been an avid mountain bike rider for over a decade now, pretty much ever since I have moved to a beautiful San Francisco Bay Area. Over the last couple of years I have changed my full suspension mountain bike with gears and small 26 inch wheels to a hard tail 29 inch single speed bike. I have willingly sacrificed the comfort of a mountain bike ride in exchange for a speed and aggressiveness of a Titanium 29er single speed bike. I simply adore the simplicity of a single speed bicycle, no dureilers to brake, no shifting problems, and no worrying that you are in a wrong gear. It is simple, reliable – it is you, bike and the trails that you are trying to concur.

I have always wanted to check my limits and see if I can cover 50 miles distance in one gear. My goal was accomplished couple of weeks ago. Over 7000 ft of elevation in one gear 32 teeth in a front and 19 teeth on a back which equals to a 49% gear ratio. For a rider who is six feet and two inches tall and weights over 200 lbs that was not an easy task. Mental and physical preparation was essential for this ride. A large section of the ride was on a territory that has never been ridden by me and my riding partner, Robert, who has joined me on this long and painful journey. Robert had the same gear ratio as my bike.

My bike set up: Single Speed specific Titanium Frame with Niner carbon fiber fork, niner handle bar, XX avid brake set, selle italias saddle with Easton carbon seat post, race face SIXC crankset with 32t Salsa Chainring, Stans Flow Rims laced into Industry Nine hubs and Schwalbe tubeless tires.

Robert bike: Legendary Voodoo Zaka Titanium frame with Reba SL 100mm Suspension Fork, 28” FSA handle bar, with Shimano XT brake set, Moots seat post with Brooks B17 Saddle, SUN rims with racing Hadley Single Speed specific rear hub, white industry crank set with 32t chain ring.

We began our journey from Robert’s House which is about one mile away from Lake Chabot trail. The first 17 miles were the trails that connect Castro Valley Lake Chabot trails to Oakland trails all the way to the end of the East Ridge. On a 17^th mile of our journey we had to take a single track all the way to Tilden Park which is in Berkeley Hills right next to mini Steam Train that adults and kids can ride for $2 for about 7-10 minutes of ride.

We were expecting to see many hikers on a single track but to our surprise only few people were on that long stretch of the trail. The trails in Oakland and Berkeley Hills are very unique in their flora and fauna. I have never seen plants like that anywhere else in Bay Area. At times it seemed that were riding in a Rain Forest. There was way too many things to look at, but we had to concentrate on a riding part of it. Some sections were so steep and wet that we had to hike them with our bikes. It was simply impossible to ride those monsters in one gear. About two miles before we got to our return point which is Tilden Park we saw huge wild plumb tree with the sweetest plumbs I have ever tasted. May be because we were so low on sugar and were ready to eat grass at that point. It was a really nice gift from a mother nature. At that point more than half of our food supply was gone.

By the time we got to Tilden Park the first mechanical brake down happened on my bike. The spring on my egg beater pedal on a drive side broke down. I was still able to continue the journey on a way back but at a slower pace than I have expected. When spring collapsed I was not able to clip in with my shoes and therefore use my hamstring muscles to pull up the cranks. On a 47^th mile of our journey my none drive side pedal broke in half. Now I can not pull on both sides and can not push on a none drive side. Basically I was left with only one working leg. I am glad it almost happened at the end of the ride. Somehow I was able to make it to my Jeep and was very happy about being able to finish this trip in one piece.

Every once in a while one must take him or herself out of the comfort zone and test the limits. It does not have to be a mountain bike, it could be any other sport activity that you are enjoying. Happy trail everyone.