I started wearing an Oura ring back in May of 2020 when I couldn't check my own temperature and oxygen saturation often enough. Since then the big value was discovering that even through the most sleepless nights of 2020 I was still able to function well and be more at ease about sleeplessness. At one point I wrote a blog about not sleeping before I really gained insight into how sleep truly cycles and how optimal function happens with different amounts and "intensities" of sleep. Of course the Gen3 Oura ring has many other features very similar and some better than other wearables including (SOON) measuring oxygen saturation. What I really prefer about it though is the unobtrusive way it collects that data without the distraction other technology a phone, watch or wrist-bit might have. More about Oura can be found here.
Sean's newsletter is an eclectic bit of information on topics of his choosing (and yours) including also some biking resources and books he is reading. It's fun, informative and not a bit preachy. Follow the links to the gmail address and let him know a topic you'd like to read more about or add your name directly to the mailing list here.
photo courtesy of Train with Joan
“Long term physical exercise is safe and effective in older adults… Sedentariness is the lethal condition.” (Izquierdo, 2021)
If exercise were a pill, it would be the most universally prescribed medication, young and old. Exercise can help reduce the risk or mitigate the effects of, cognitive decline, heart disease, diabetes, metabolic syndromes, sarcopenia (age related muscle loss), respiratory illnesses, depression, anxiety, pain and so much more. Two diseases that exercise has been shown to help where there is no medicinal intervention are sarcopenia (loss of muscle mass) and dementia. Yet, only 23% of people aged 18-80 in the US meet minimum recommended activity guidelines (150 minutes of moderate-vigorous aerobic training and 2+ days of resistance training).
Running is a common cross training activity for cyclists, particularly during the colder months. Between clothing choices, limited light and road conditions, running can be the easier and safer choice. Despite the MANY pros of running, one potential con is the risk of injury. Runners are inherently injury prone. Studies report a range of 20-80% of runners get injured during a single training year (1). Cyclists are not immune and arguably at an increased risk. The question is what can cyclists do to enjoy running and limit injury risk?
Over the past year or longer I have been offering Blood Flow Restriction training (BFRT) to FoleyPhysicalTherapys list of services. From a continuing education standpoint this is an area with an obscene amount of research to completely immerse oneself in and I decided to jump in to training and application in the early part of 2020.
In the Musculoskeletal/orthopedic care world treatments such a platelet rich plasma (PRP), stem cell use (in specific select forms only in the US), glucosamine and nutraceutical injections have come to the forefront of physician care options. They are considered "regenerative" treatments, loosely defined as using the bodies own materials to heal. It is early in the evolution/application and evidence is still in flux regarding the efficacy of these tools, but there is an encouraging progress with these proactive treatments.. BFRT is a similar game changer in my world and I can use it on nearly all patients in various degrees, including non injured folks, to make meaningful changes in their strength.