There were a number of different distances available to all levels of rider, from 25, 50 and for the first time in the event’s 20 year history, a 100km quadricep searing ride out to the Bay and Back. It is what it says on the tin!

My day started low key and I woke before the alarm, as I often do when I know I have an important event on for that day: 4.45am.  I did have every intention of doing some Yoga the night before as I had been suffering during the week with a bad back of my own. I don’t mind getting the occasional lumbago- it helps maintain my emapathy toward my own patients!  Suffice to say my Saturday night ‘in’ got the better of me, and although I’m ashamed to say it I succumbed to a buttered chicken and some naan bread and a few episodes of Sons of Anarchy.  Well at least I got the carb-loading box ticked.  And besides; what better way to prepare for my longest bike ride in years!

I had previously the day before greased and oiled my trusty stead- and was satisfied that the magnificent carbon machine would get me through, so I had little else to do once I awoke.  I quickly downed a bowl of oats and did a P90x warm-up routine. These home exercises are an awesome way to get overall body fitness and he (Tony Horton-Fitness Guru) preceeds every class with a full body warm-up.  No better way to prepare mself for the action ahead.

I met up with a few of my cycling companions: Swiss Paediatrician Dr. Spartacus II, Mark the machine G, and the Palliative Care Ulsterman, Dr C.  The irony of having access to two medical specialists wasn’t lost on me and I was hoping that palliative care wouldn’t be required, although it did comfort me!

I had never ridden with Dr Spartacus II- whom I dubbed this name after only 5km in as he proceeded to scoop his chain onto the ‘big-ring’ and single-handedly escalate the speed up to around 40kph.  In a car this doesn’t seem like much, but for all of those who have ridden, I’m sure you’ll appreciate that this is a formidable pace, for a charity ride no less.  Oh, by the way, Spartacus is the nickname given to the Swiss rider Fabian Cancellara who has won the World Titles in Time Trialling a staggering 4 times.  It must be all that Swiss Mountain air!

After 50km of this edge-of-the-seat pace the mental battles began, where my legs were telling my brain to conserve and my brain was telling my legs; I KNOW!  I did what Eckhart Tolle suggests- Make a change or surrender.  Well I did both- with careless abandon I increased my speed to match Spartacus II and I dropped in on his ‘slipstream’- that pocket of wind free zone behind every rider and a zone that every weaker rider (me) loves to find.  As it happens, I’m very good at finding this zone…  And this is where I stayed for most of the 100km.

As I rode I kept waiting for the Swissman to ‘crack’ and I imagined myself stocically cruising past with a poker face and one eye-brow raised and offering this machine of a man my own slipstream- suffice to say, that didn’t happen more than once.  And when it did, I got a fright because as soon as I pulled out of the comfort of the slipstream every muscle in my body screamed in chorus- “Are you crazy, man! Get back in there!”. Who was I to argue; sheepishly I offered my apologies for failing to provide more than a moment’s wind free travel for my companions, and I dropped back.  This was turning into a journey of survival.

As we made our approach toward the finish, I was never so happy to run into a multitude of red lights.  Normally cursing my misfortune in such circumstances, this time I revelled in delight every time I saw that little red star of mercy.

With 500m remaining I found myself ahead of Spartacus II, no this could not happen, it was only right that our trusty Swiss Diesel engine take the honours in this event that “wasn’t a race”.  Ha, tell that to my legs!

It’s been awhile since my body has been asked to push itself for more than 3 hrs, but I was delighted with how I faired.  After an obligatory coffee (cycling etiquette stipulates that it’d be rude not to accept such a beverage after any ride), I made my way, rather wearily, back home, riding slowly and enjoying the endorphin release that is a welcome and ironic side-effect of any intense exercise like this.

If you’re interested in where exactly this course went, have a look at the following link to Garmin.  It’s a record of the ride on GPS and records loads of other measurements such as heart rate, speed, temp etc etc. If you’re into ‘toys’, cycling is your sport!

http://connect.garmin.com/activity/94832212

Enjoy the Journey!

Anthony Collins

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Over time, poor posture may be caused by habits from everyday activities such as sitting in office chairs and looking at the computer, driving, standing for long periods of time, or even sleeping.

Poor posture can easily become second nature, causing or aggravating episodes of back pain and damaging spinal structures. Lucky for you, the main factors affecting posture and ergonomics are completely within your ability to control and are not difficult to change.

The following guidelines suggest several ways to improve posture and ergonomics (good posture/body mechanics in the work-place), especially for people who work sitting in an office chair for most of the day.

• Back pain caused by poor ergonomics and posture: know the warning signs.

If your back pain is worse at certain times of the day or week (but not during weekends) it may be the result of poor ergonomics and posture which occurs after a long day of sitting in an office chair in front of a computer.

Some of the typical warning signs of pain caused by poor ergonomics and posture include pain that starts in the neck and moves downwards into the upper back, lower back and extremities; or pain that goes away after switching positions while sitting or standing; sudden back pain that is experienced with a new job, a new office chair, or a new car; and/or back pain that comes and goes for months.

• Get up and move around and stretch out.

Picture yourself at the end of a long day; I would hazard a guess and say you’re hardly standing straight in this vision. As muscles tire, slouching, slumping, and other poor postures become more likely; this in turn puts extra pressure on the neck and back. In order to maintain a relaxed yet supported posture, change positions frequently. One way is to take a break from sitting in an office chair every half hour for two minutes in order to stretch, stand, or walk.

• Try to keep the body in alignment while sitting in an office chair and while standing.

When standing try and distribute your body weight evenly to the front, back, and sides of the feet while standing; feel your connection to the ground. While sitting in an office chair, take advantage of the chair’s adjustable features. Sit up straight and align the ears, shoulders, and hips in one vertical line. Any single position, even a good one, will be tiring if held for too long.

Try alternating between leaning forward with a straight back and with sitting back, using the back support of the office chair to ease the work of back muscles.

Also be aware of and avoid unbalanced postures such as crossing legs above the knees while sitting, leaning to one side, hunching the shoulders forward or tilting the head.

When trying to achieve good seated posture, ask yourself one simple question: what muscles can I relax or support with the chair or props (pillows foot stools) that will make me feel more comfortable.  Good posture is not necessarily sitting or standing as straight as possible, it is minimal muscle activation.

• Use posture-friendly props and ergonomic office chairs when sitting.

Supportive ergonomic “props” can help to take the strain and load off the spine. Ergonomic office chairs or chairs with an adjustable back support should be used at work. Footrests, portable lumbar back supports, or even a towel or small pillow can be used while sitting in an office chair and while driving.

The use of purses, bags, and backpacks that are designed to minimize back strain can also help you achieve good posture. Proper corrective eyewear, positioning computer screens to your natural, resting eye position can also help to avoid leaning or straining the neck with the head tilted forward.

• Increase self-awareness of posture and ergonomics in everyday settings.

Being aware of your posture and ergonomics at work, at home, and at play is a vital step towards instilling good posture and ergonomic techniques. This includes making conscious connections between episodes of back pain and specific situations where poor posture or ergonomics may be the root cause of the pain.

The posture related neck and back strains I see regularly are usually caused by what you do most of.  Try and give some objective thought to what that is and you’ll go a long way to being aware of the postures that cause you daily discomfort.  Better still get someone to take a few photos of you in a typical work posture.  You’ll be surprised how you look, and they may help you gain better postural objective analysis.

• Use exercise to help prevent injury and promote good posture.

Regular exercise such as walking, swimming, or bicycling will help the body stay aerobically conditioned, while specific strengthening exercises will help the muscles surrounding the back to stay strong. These benefits of exercise promote good posture, which will, in turn, further help to condition muscles and prevent injury.

There are also specific exercises that will help maintain good posture. In particular, a balance of trunk strength with back muscles about 30% stronger than abdominal muscles is essential to help support the upper body and maintain good posture.

• Wear supportive footwear when standing.

Avoid regularly wearing high-heeled shoes, which can affect the body’s center of gravity and change the alignment of the entire body, negatively affecting back support and posture. This is especially important as you age.  High-heeled shoes require good spinal and pelvic mobility and as you age there is a natural decline in this capability and you will be more at risk of injuring you back and muscles if used for long periods.

• Always remember good posture and ergonomics when in motion.

Walking, lifting heavy materials, holding a telephone, and typing are all moving activities that require attention to ergonomics and posture. It is important to maintain good posture even while moving to avoid injury.

Back injuries are especially common while twisting and/or lifting and often occur because of awkward movement and control of the upper body weight alone. Tennis elbow is on the rise in my clinic due to excessive mouse use and poor ergonomic positioning of the arm.

• Create ergonomic physical environments and workspaces, such as for sitting in an office chair at a computer.

It does require a small investment of time to personalize the workspace, home, and car, but the payoff will be well worth it. Undue strain will be placed on the structures of the spine unless the office chair, desk, keyboard, and computer screen, etc. are correctly positioned. If you work in a company that has access to Human Resources, then ask for an ergonomic work-station assessment.

• Avoid overprotecting posture.

Remember that it is important to maintain an overall relaxed posture to avoid restricting movements by clenching muscles and adopting an unnatural, stiff posture. Remember; good posture involves minimal muscle activation, that is, it must be a relaxed body-alignment.

For individuals who already have some back pain, it is a natural tendency to try to limit movements to avoid the potential pain associated with movement. However, unless there is a fracture or other serious problem, the structures in the spine are designed for movement and any limitation in motion over a long period of time creates more pain and a downward cycle of less motion and more pain, etc. So don’t try to sit up straight like a statue for hours and remember; we were made with round joints in the skeleton- not square ones so keep moving throughout your day and your body will thank you for it.

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