How To Heal Road Rash

As you may have guessed by the title of this post, I had a small crash.  A small crash can be defined in that there are no broken bones, you can ride your bike home, and everything should heal in a couple weeks.  One of the most annoying aspects of a bike wreck is Road Rash.  Having 3 boys, a bike riding husband, and plenty of first aid experience to go with their multiple scrapes, I am well prepared.  My first encounter with road rash was learning to do hurdles on a cinder track.  Anyone who has ever crashed and burned on a cinder track, does not need me to elaborate on the importance of getting all of the grit out of a fresh wound.  Cramer makes a product called Cinder Suds which is a great addition to any biker's first aid kit.  However, since I did not have that product I went with a hot shower and antibacterial soap, yes it stings.  The first step to healing road rash (and protecting from any infection) is to clean the wound well, so after the shower I also poured hydrogen peroxide
on each wound.

 Next, I highly recommend Advanced Healing Bandages, there are generic varieties like CVS which work well, and they come in multiple sizes.  They cover the wound, are waterproof, seal out contaminates, and you can leave them on for up to 7 days or until they start to leak.  The best part is, as the wound heals, a protective pillow forms as the bandage absorbs exudate from the wound.  The moist environment prevents a scab from forming, but also facilitates the healing process.  If you have had an unfortunate run in with pavement, these are your new best friend.  Cathy had told me about arnica extract and it's healing properties, which is what I'm using on the giant bruise on my left butt cheek.  I will spare the readers this photograph.
The last picture is one of the wounds after 3 days, everything is starting to heal up nicely.

Finally, although I was lucky enough to have a "small" crash, I was glad
I had worn my "Road ID" in case it had been worse.  Every rider who
goes out alone as we do, should have a Road ID with emergency contact info, and medication allergies.
http://www.roadid.com/Common/default.aspx

What does one do after a bike crash?  An initial 24-48 hour period of wound care, ice, self pity, and further injury assesment is permitted.  Assuming your bike and body are in riding condition, at that point one gets back on the bike!

NYC or Bust!

The new Freedom Tower beckoned us!

A few years ago Mike and I became intrigued with the idea of riding from our Putman and Westchester County, NY bike paths to New York City.  A local paper revealed the full distance of the Putnam, North County and South County rails-to-trails bicycle paths of which we had only traversed parts, and the cyclist-writer dreamed of a fully connected trail system to New York City.  As I looked at the map, there weren’t that many gaps in the trail systems so I began to dream too.  Then, one day while on the trail we met someone who was making the trek and explained the best route was to take the Broadway Bridge that connects the Bronx and Manhattan.  But, then, he worked in a nuclear plant and may just have been a little crazier than the rest of us…

In the last few years we made some attempts to travel further south on the North County Trailway and onto the South County Trailway.  There is a gap between the North County and South County and mysteriously no signs so by trial and error we figured out the best mile plus route through some roads that weren’t on the main thorough fare, but we had only ever gotten as far south as northern Yonkers.

Beginning in Pleasantville, NY

What better way to spend the last weekend of summer than attempting this dream ride.  We checked the weekend weather and with only a 10 percent chance of rain, declared Saturday would be the day we would attempt to check this ride off of our bucket list.  Consulting Google maps “beta” bicycle mapping system and a NYC bicycle map (you can download it here http://www.nyc.gov/html/dot/html/bicyclists/bikemaps.shtml)  I had picked up at a Bike Expo last year, I mapped out our route beyond the South County trail.  Our plan was to park at the Pleasantville, NY train station (18 miles from our house in Stamford, CT), which both offered free weekend parking and was one of the closest train stations to the North County Trailway, requiring only 1.4 miles on the roads.  Google maps said it was 32.9 miles from the train station to Times Square, NY.  We would ride down and take the train back.

When we awoke on Saturday morning, the hourly 10 percent chance of rain had changed to 30 percent all day.  Mike reminded me that still meant 70% chance of no rain.  Arriving in Pleasantville, we discovered half of the free parking spaces populated with a Farmer’s market and then remaining spaces full of the home-grown shoppers.  Patience prevailed and we snagged our spot.  We suited up and made our way on Route 117 south past Pace University (this stretch has no good shoulder but we were able to manage ok in the traffic – there is a sidewalk you could ride or walk your bike on), and then made a left turn into a parking lot with access to the North County Trail and we were golden!

We followed the relatively well maintained North County Trailway for 6.4 miles until coming to its end, where you take a left on Warehouse Lane to New York 9A / N Saw Mill River Road, which is a busy road not great for cyclists.   Instead, take your first right onto N Payne St (.1 mi) continuing onto Hayes St (.4 mi), continuing onto Vreeland Ave (.2 mi).   Upon coming to the end, cross W Main Street/Route 119W to pick up the South County Trailway.

Made it to the Bronx!

We followed the South County Trailway for a total of 11.9 miles into Yonkers and sometimes with the Saw Mill River Parkway in view.  The last couple miles of the trail provide a sweet down grade – we flew and thanked the bike Gods that this would be a one way trip and not require the return up hill.  And, suddenly, the trail ended and we found ourselves entering the northern, wooded tip of Van Cortlandt Park in the Bronx.  We knew this part – known as Old Putnam Trail – would not be paved but I had envisioned a true bike trail.  This was more like a 3 foot wide hiking trail in the woods.  We managed ok on this 1.6 mile stretch but if there had been rain in the hours or days before, it would probably be impassable, particularly on a road bike.  As we made our way to the southern tip of the Park, we came across a number of sports fields and the sites of the Bronx, one of New York City’s five boroughs.

The Hudson River Greenway provides great views!

At the base of the George Washington Bridge.

At the southwestern side of the Park, you can get the number 1 Subway (its last stop is at 242^nd street).  If the traffic looked too hairy, our backup plan was to take the subway a few stops to 215^th street (bikes are permitted on NYC subways).  I had already decided that we would abandon the Google map beta version in favor of a NYC Bike Map, which mapped a 2.4 mile route with a bike lane (take a right onto 238 street and a left on Tibbett).  I actually didn’t have to consult the map from here as the bike route was well marked – we just followed it to the Broadway Bridge to enter Manhattan, which was easy enough to cross using the wide sidewalk, and continued on the well marked bike route to the Hudson River.  Once arriving at the Hudson River, we carried our bikes up the stairs to access the Hudson River Greenway.  And voila, we were experiencing arguably one of the greatest bike paths in the country viewing the Hudson River and running parallel to the Henry Hudson Parkway (every time I drive into NYC, I’m jealous of the cyclists!).

The new Freedom Tower is majestic!

The Hudson River Greenway is continuously under improvement with many parks, beautiful sculptures, some waterside dining, and thankfully some reasonably kept public restrooms.  It’s 8.3 miles of pleasurable - although busy - riding down the west side of Manhattan to 48^th street. 

We decided to keep going about another 4 miles down to the Financial District.  We picked our lunch spot at PJ Clarke’s ( http://www.pjclarkes.com/hudson/ ) with outdoor dining not far from the base of the newly constructed Freedom Tower and enjoyed the view of a small marina with some sizable boats and the Statue of Liberty in the southern distance.

Great lunch spot!

 

We did the return trip back up to 44^th street since there were signs for the bike route to Grand Central Terminal.  Making our way through the pedestrians in Times Square was perhaps more challenging than riding in the bike lane with New York City traffic!

Times Square Madness!

Mike E&Y office in the background.

In what seems like the bargain of a century in New York City, you can purchase a lifetime bike permit for $5 at any window in Grand Central (The website said you had to go to window 27, but that was not true.  You have to fill out a brief form).  Metro North allows up to a maximum 8 bicycles on a train on the weekends unless they have special bike cars – the conductor directed us to put them in the handicapped areas so I assume that handicap individuals would take precedence.

I would have to put this ride on my list of top 5 rides ever!  There was the adventure factor, the great views of the Hudson, and the sheer coolness of now being able to say I rode my bike to New York City.  The really great thing was being able to do this 42 mile ride using protected bike trails 85% of the time and bike lanes 9% of the time.  Only 6% of the ride – and only in the parts of Westchester County – was on roads without a bike lane.  Kudos to the non-profit and governmental agencies that are starting to make this country more biker friendly!



Grand Central Terminal

Wahoo! Winning Vineyard Warriors!

I’m going to cut to one climax of this story:  After a comedy of errors this season, I got my first age group podium medal!  In fact, I think it may just be the first sporting medal I’ve ever won!  But just so you keep reading, there’s more to the story…

Mike and I spent much of our summer triathlon training at our favorite place on earth, Martha’s Vineyard.  Even before I got hooked on triathlons, I fell in love with this bucolic Island and over the years have biked most of the bike trails and roads of this 87 square mile triangle off of Cape Cod, Mass.  Once I became a triathlete, my love affair only deepened as I appreciated even more so the perfect swimming beach – State Beach, which is just a mile from our home.  I went from being in awe of watching an endurance swimmer easily glide from the lifeguard chair at one end of the beach to the “jumping bridge” (packed with kids and adults and acting like kids as they jump, dive and occasionally add an acrobatic stunt into the waters below) to myself becoming one of those open water endurance swimmers by the next season.  The usually calm waters in this stretch make for the perfect .9 mile Olympic swim training ground – throwing in some choppiness every once awhile for good training measure.

As we did our final swim, bike, runs over Labor Day weekend before our taper down week, I followed Diana Nyad’s endurance swim hoping this time she would overcome the jellyfish and prevail.  “Wishing you success from Martha’s Vineyard,” I posted on her Facebook call for support.  Meanwhile, another Diane and her husband Eric, who would be joining us for this year’s Mayone Vineyard Warrior Tri-fest, were doing their final training stints.  You may recall that earlier this summer a bunch of us descended on their Philadelphia home for the Tri Rock and Diane was my relay partner last year for the Martha’s Vineyard tri.

We all arrived on Friday and took a leisurely walk into town for a visit to our favorite harborside restaurant.  On Saturday, we rode the bike course and made our way to Oak Bluffs for registration and the most innovative race briefing I’ve seen to date – a Martha’s Vineyard sightseeing bus served as the venue as we got a tour of the course!  I have to hand it to Matt Brickman, our race director - this was a creative solution to counter last year’s issues with signs being blown away.  No excuses this year!  He had also made the course simpler, creating a 1 bike loop course for the Sprint and a 2 bike loop course for the Olympic so he would not require as many police officers and volunteers.  We did a warm up swim and felt good and confident to go.

As we assembled our numbers and readied our gear, Diane revealed I had her magic number – 411.  It’s her birthday and a sign that her father who passed away is with us in spirit.  We did our obligatory pasta dinner and then were down for our early bedtimes.

I had a great night’s sleep and awoke to a day that appeared to be good racing weather.  I had good feelings about this race until I arrived at the water and couldn’t believe the swim course was a .4 mile swim for the Sprint as a buoy kept looking like it was moving farther out to sea.  And for Mike, it would require 2 swim loops for his first Olympic distance race.  Mike was in one of the first waves, Eric in a wave after, and Diane and I were in the last wave.  I watched a male swimmer clearly struggling after the first buoy.  I assumed he just wasn’t a good swimmer.



Mike and me post race

Similar to the Mossman, the tide was fairly low and some people were taking up the sport of water running.  I decided to swim the whole distance, but many racers did get out in front of me as a result.  As I rounded the first buoy and began swimming parallel to shore I realized why the struggling swimmer had so much trouble – good swimmer or not, this was a tough current.  It took forever to get to the next buoy and only then did I realize, I still had another buoy to go!  I felt like I was in the water for a very long time, especially as some of the male Olympic swimmers lapped me.  As it turns out, I was – it took me 34:33 to complete the course, almost the time it normally takes me to do more than twice that distance.  For Mike, it was probably a 1.2 mile course and he completed it in 48:52 minutes.

The swim tired me out more than normally but I tried to quickly transition to the bike, which other than some head wind, proved to be a good ride as I knew the course well.  On to the run, I saw Eric returning as I was just getting going so I knew he was doing well.  And when I saw Diane, I let her know, “you may be the winning woman!”.

And she was!  Just as 64 year old Diana Nyad proved to us you are never too old to accomplish a new feat, my friend Diane won her first Sprint distance race, proving 50-somethings can kick many younger asses!  And her husband Eric, who somehow excels at this sport by training through activities like constructing the family’s driveway, took 3rd place overall, and 3^rd in his age group.

When they called my name as the third place winner for the 40-49 age group, I was truly surprised.  I was quick to assume that there were only 3 people in our age group, but there were actually 10.  And, I felt like I had truly earned the win with that tough swim!

Winning Warriors!