My RAW training has entered its first "Ultra-Endurance" block.  The weekly back-to-back >100 mile rides (typically 6-8 hours) progresses to three-day weekend blocks with the total time on the bike approaching 20 hours over those three days.  There is also the Wednesday 5 hour ride, with the Christian Cycling Jam Session! nighttime crit.  As training volume increases to close to 30 hours a week, recovery becomes critical--perhaps even more important than the training.  Come Monday, my entire focus shifts to being ready for Wednesday, and then ready and fresh for the weekend 3-day.

Masters athletes know that as we age, we can still handle big training loads, but recovery takes longer than when we were young.  What took one day of recovery when we were 20 or 30 years old, now takes two or even three days.   To maintain high training volume productively, it's a huge benefit to be able to enhance the recovery process as much as possible.  At some point, you must enhance recovery so that you can continue to increase training load.  I'm very fortunate to been introduced to US Cryotherapy Tucson by James and Lisa Colella, two new friends from New England snowbirding in Tucson, and meet Ray Rede, the owner of US Cryotherapy Tucson.

Dancing in the Cryochamber.  Music by Henry Mancini, The Baby Elephant Walk

The most unique therapy US Cryotherapy has is the Whole-Body Cryotherapy (WBC) in the Cryochamber.  Basically, it's a two stage walk in freezer--a very cold freezer.  In the inner chamber, its -170 F (really... -170 F, no kidding).  That's colder than anyplace on surface of the Earth! You are only in there 2 to 3 minutes, and the staff monitors your skin temperature to make sure you get the desired 45 deg temperature drop, and don't over do it.  Unlike an ice bath, you don't have to endure that shock-like gasp reflex.  Your head, hands, and feet are all protected.  The wool mittens are the best.  You dance around and act silly in there for 2 minutes, listing to your favorite music.  My favorites have been the Henry Mancini's Baby Elephant Walk, and Queen's Bicycle.  The chamber is pretty big, there is room for your friends in there with you. The cold shock causes your hypothalamus to react, releasing endorphins and norepinephrine to aid in recovery and reduce inflammation.  Blood is pulled form the extremities to the vital organs, then released as you warm up, effectively flushing your tired muscles with a rush of nutrients.   After three treatments, I'm convinced.  And... it is a rush, and it's fun.

US Cryotheraphy has several other services, the Hydro Massage Bed is probably my favorite, and really gets the back loosed up after the 3-day block.  It's a warm waterbed with jets that massage your whole body.  After the Cryochamber, its a relaxing way to warm back up too.  The NormaTec Compression gives a pulsating compression message, flushing the residual waste products out.  Finally, Cathy likes the spot cold treatment, that is a lot more comfortable and quicker than ice packs.

One of the best parts of the RAW Story has been the new friends, new contacts, and new experiences.  I would have not imagined having access to pro-quality athletic recovery like this.  Even on my first visit, Ray and the staff there were so friendly.  Ray showed me some of the technology behind the chamber--it's pretty unique to have an electric air conditioner that can go to -170 F--most WBC use liquid nitrogen in a little enclosed booth like thing.  Between the three compressors and the automated, remotely monitored control system,  the system was the most advanced air conditioner system I've ever seen.  The center was really busy when I was there the first day, and I was impressed that Ray and the staff knew all the regulars by first name.  It's a rare business where everyone knows your name anymore. 

I originally had a 5 week race block, planned after the first big endurance build to get the speed back in the legs, and to stay in contact and support the local cycling community.  Its a great community, with many friendships based on a shared passion for the sport and mutual respect for each others talents, both on and off the bike.  I ended up extending this phase a couple of weeks to include Tucson Bicycle Classic, a race I first did back in the 1990s, and one of the few races by parents saw me race at.  We climbed that same hill today, six times, and I remembered them on the side of Anklam Road with my young sons, who were just little kids back then.

With the race schedule, every other week was back to endurance, and I finally managed to get the progression to the 9 hour ride accomplished.  There is still speed in the legs, more than I expected.  Even at RAW, its important to go fast, and take care not to get just really super good at riding really slow.  Having that quality work in raises both the LT and the aerobic threshold, so "easy" is faster.  That will be important in 99 days.

Probably the most exciting development during the 113 day journey to date was partnering with Arizona Greyhound Rescue and Sol Dog Lodge as my charity.  Arizona Greyhound Rescue has been operating in Southern Arizona for over 25 years.  They are committed to the belief that every sighthound deserves a loving, permanent, and responsible home--their "forever home". In addition to placing retired  greyhounds, AGR also works with local shelters to retrain and rehome all breeds, and helps place rescued sighthounds as service dogs with individuals with disabilities and veterans.  Learn more in my blog announcing our efforts to help them with RAW 2019.

AGR had a wonderful reception at the Madaras Gallery last week, which Cathy and I attended.  We also bought a couple of prints of Diana Madaras's very cool southwestern art, 20% of which went to support AGR.  Sol Dog Lodge will be located just a few miles from our house in Northwest Tucson.  Sol Dog is expected to break ground on their new site this summer, and open in late 2019 or early 2020.  Just this last Friday, AGR closed on the purchase of the land for Sol Dog, a huge milestone for them.

Chevy and Napa already have their reservations at the current Sol Dog for RAW.  The current facility is pretty small, so its can be hard to get in.  The new Sol Dog will be much larger.  We will have one less thing to worry about knowing that Chevy and Napa at at Sol Dog.