Simone Biles, Naomi Osaka, all of us…by Bike Ambassador Juliet Byerly

All of us have something in common.  Millions of Americans experience this, yet somehow, such a deep stigma exists as a culture, we generally avoid talking about it.  On May 31st, Naomi Osaka withdrew from the French Open revealing she had been experiencing “bouts of depression.”  Then this summer, at the Tokyo Olympics, Simone Biles withdrew from the Vault and Uneven Bars finals to focus on her mental health.  

They had the world’s spotlight shining on them. 

They had trained for years for this moment.

Millions of fans waited to watch them compete and see them hoist a trophy or a gold medal once again.

Instead, they used that spotlight to say something few world-famous athletes have ever dared to say out loud: I need to step away from this competition and focus on my mental health. Yes, all of us struggle with mental health issues but most of us are afraid to say it out loud.

2020 was a really bad year for most of us regarding mental health.  2021 isn’t shaping up to be that much better.  So, what happens when the thing I’ve always used to “focus on my mental health” - riding bikes - is the last thing I want to do right now?  I’m going to use this space to go ahead and unpack this for a minute.  

I got my first road bike in 1979.  It was a Huffy Contestant and it was way too big for me.  I didn’t care and I made it work.  I didn’t exactly have the most mentally stable home when I was a child.  As a matter of fact, it was dysfunctional.  There was a lot of love, but you probably could open the DSM-5 (Diagnostic and Statistical Manual of Mental Disorders) on a random page and you could find something that would apply to any member of my family.    I quickly learned I could use my bike to escape.  So, escape I did. I rode that thing everywhere in Los Angeles where I was born and raised.  That continued when I moved to Boulder, Colorado for college.  Ever since then, bikes have been an important part of my life – mostly casually for transportation, but also to escape a bad marriage, bad jobs, breakups, you name it.  So then in 2020, the coronavirus pandemic struck and our world was turned upside down.  Naturally, a whole heck of a lot of us got out there on our bikes.  So did I.  As a matter of fact, after my cat died, then I weathered a devastating breakup, and some other awful things happened to me during the lock down, I decided enough is enough and it was time for me to make my mental health my number one priority.  So, I went to my job as paralegal at a fancy Cherry Creek law firm, walked straight into my boss’s office and quit my job.  Focusing on my mental health was going to be my new job. I rode my bike every weekday for 2 months.  As a result, I had never felt better in my life.  I started a new job that I absolutely love that literally fell into my lap in December 2020, but since sometime in September of this year, I just stopped riding my bike.  I just couldn’t do it and I was beating myself up because of it. Why??? What was going on with me?

I can think of a million reasons that I could discuss here ad nausem and none of them really matter.  For a while, I felt guilty about every single one of them.  I felt guilty about neglecting my bikes, not getting all the miles in, FOMO, missed my riding partner/ex boyfriend, et cetera, et cetera.  Here’s where I landed:  I needed to give myself a break.  It’s not a competition!  My bikes got me through the really difficult times, and they will be there for me again when I’m ready.  Mental health is such a mysterious and fragile thing and I’m finally figuring out how to observe and honor it.  For now, I’m taking a break from riding AND IT’S PERFECTLY OK.  I feel much better after I gave myself permission to not worry about it.  I know that one day soon, I’m going to look over at Stella and Sidra (my bikes) and say “let’s go” and it’s going to feel amazing.

Most of us can’t just quit our jobs to ride bikes or do whatever it is that makes us happy.  I was fortunate to be able to do that.  The point is that we have got to listen to ourselves and normalize taking care of our mental health and talking about it.  Whatever that means for each of us as individuals, do whatever it takes to make it happen.  Set up your life to accommodate that, and if you don’t know how, ask for help. If you don’t know where to start, hit me up.  I would be happy to get you started. Until then, enjoy the ride 😊

How to Feel Like a Kid Again by Bike Ambassador Andrew Phillips

This is a picture of my Grandma Bryant when she was about 14 or 15 years old in 1950.  She had just bought this used bike with her own money and was pretty proud of it.  As the oldest of six growing up in a small farmhouse just outside of Salt Lake City, this bike (like all of our first bikes) meant so much more than just a quick way to get to the school house – it meant freedom.

I can imagine her riding it down the dusty roads to explore creek beds or to visit friends.  Or maybe she rode it just to feel the wind in her hair and to laugh out loud as she whistled some new tune.  She loves whistling still – so it wouldn’t surprise me at all.  I guess it’s easy to imagine what it must have been like for her, because I so vividly remember getting my first bike that belonged only to me (I’m the 2nd of 5) when I was about her age.

When I was 15, we lived about 20 miles from my Grandma Bryant in the panhandle of Northern Idaho along the Pend Orielle River.  It was an absolutely beautiful place that just begged to be explored.  One lazy summer day I convinced my best friend Nick Guenther to ride the 20 miles with me to Grandma’s house and promised she would have something good for us to eat.  The Pend Orielle River is famous among bike packers and we would often see them riding by in the summer.  As we set out, I didn’t think it would take too long to get to Grandma’s given that I had ridden to town about 7 miles away a bunch of times and it never seemed that hard.  As I think back on it, I know it was a mere 20 miles – but holy cow that day seemed endless.  I felt like I could have, and in fact did, ride forever. 

We eventually made it to Grandma’s, had some cookies, went swimming in her creek and fished for trout until the late afternoon until we figured we ought to get back on our bikes and start heading back.  It was an incredible day with Nick and though I’ve lost touch with him over the years, I’m certain he would remember that adventure fondly.  This was all before the days of cell phones, so we were completely on our own.  As I look back on it, I can’t believe our parents let us head out so ill prepared.  It didn’t matter though that we didn’t have a spare tube or nickel between the two of us, we were going to just go and have a great time.  We had no mishaps and pedaled along slowly, stopping whenever we needed to get a drink from some creek or another.  Seriously, I can’t believe I survived my childhood!

I’ve had so many incredible adventures (both big and small) on my bike since then and am so grateful that I learned early in my life what an incredible feeling of satisfaction can come from riding your bike.  I guess that’s one of the reasons I keep riding, I love the adventure so much.  I love seeing, smelling and hearing new places the way you never could if you’re in a car.  I hope you can remember some adventure you had on your bike when you were a kid and know that those same feelings are just a few pedal strokes away even when you’re an adult.   

Bikes, Burnout, and DOGS by Bike Ambassador Chris Welch

What a weird year, or has it been two? I know a lot of people have done two things to avoid burnout in 2020-2021: buy a bike and adopt a puppy. As someone who was saved by a stray dog, I thought my story might be important for everyone right now. But first, a little background on me.

My name is Chris and when I am not riding a bike, you can find me defending the public at the Colorado Springs Public Defender Office. I also teach yoga, rescue farm animals as a board member of Iowa Farm Sanctuary, and enjoy spending as much time as possible outdoors. My life is fairly busy and I squeeze a whole lot into very small periods of time. So where do bikes and dogs fit into my busy life? Well it all began on a warm day in August, four short years ago. 

On August 8, 2017, I planned on meeting Crystal and Nick Kovacs for a short bike ride. In 2017, I had an unexpected spinal surgery due to a bike crash and I had just been cleared by my spine surgeon to resume my regular life. I was ecstatic to get back on a bike! We planned to meet on the Heritage Trail in Farley, Iowa. We also planned to follow up our get together with some vegan pizza at Junction 21. On August 8, 2017 my plans changed instantly when a stray dog came wandering out of the woods. The dog was alone, covered in ticks, and full of wounds. He panted so hard for those first few days that I worried about his heart. We called the local police chief to see what we should do. When she arrived, she asked if I could take the dog in for a short time while we searched for his home.

I drove him home and realized that I had nothing for a dog. Luckily, our bike friends Hannah Krieger Ney and Scout (@sheepdogscout), drove here in the middle of the night to help me. They brought a crate, some food, and some puppy supplies. They stayed for a few days to make sure we were okay! The next morning, we got the dog to the vet. The vet turned his wounds into scars, cleaned him up, and he was given medicine for his ailments. The dog began to heal. The next day I got a big crate from my co-worker and the friend who introduced me to ultra-cycling, Tom.  With the crate, I could finally leave the stray alone, and he finally got to sleep in my room! 

Over the next few weeks, we hunted for the dog’s home. We made calls, we posted to social media, we swung by the Humane Society, we exhausted all of our resources trying to find the story where this dog came from. Meanwhile, we went on walks and we began to bond. The dog came to trust me, and met my parents Nan and Jerry. A few weeks went by without us hearing anything and we realized this dog must have been a stray. So one morning after one of our many walks, I took the dog out to the backyard and told him that I wanted him to stay with me forever. We used the Internet and collectively named the dog “Farley.” He was not a stray anymore. He found his home. 

I knew it wouldn’t be easy to introduce a stray dog into my life. I knew I would have to sacrifice some of the bachelor lifestyle that I’ve enjoyed for so long. I knew that I would have to sacrifice some of the long races I had done in the past, as I could not just leave a dog for multi-day events. I knew that we needed each other though. I knew he would bring me love.

As the years have past, I have slowly introduced Farley to cycling. He loves to mountain bike so we try and find trails that are off-leash dog-friendly. He also loves to run in the snow with me while I fat bike, even doing a loop of the Leadville Colorado Fat Bike trails in 2021. I am careful about the temperatures and make sure to bring him lots of water for hydration. I also do not take him on popular trails or places where it would not be appropriate to bike with a dog on or off leash. A lot more preparation goes into even short rides, but it is totally worth it. 

In the last two years, we have been faced with incredible stress. I would be lying if I said that there have not been times were I have been faced with immense feelings of burnout. What has saved me is bikes and a stray dog named Farley. What has saved me is remembering the joy of cycling. The joy for me is found when I see how much fun Farley is having next to me when we ride. The joy is contagious. We do not have to go far, we just have to get out there. If you are feeling low in these incredibly difficult times, what if you tried something simple like just riding your bike? Maybe with a friend? Maybe without your devices? Maybe without keeping track of speed or distance? Who knows, maybe you too will stumble upon a stray dog that will change your life! 

 Ride on, 

• Christopher Welch, @thegraveldefender and Farley, @goodboyfarley. 

Time on a Bike, with Friends, Raising Money for Causes by Bike Ambassador Mel Levin

 In last year’s blog, I wrote of how the pandemic isolation and subsequent cancellation of events allowed me to find joy in simply riding a bike, rather than “training.”

This year, I’m happy to say that event riding is B A C K, and I love to do events that are fundraisers for illnesses/institutions I care about. I’ve already done the MS ride, just last weekend, and last year’s lessons were applied to my choice to ride the shorter (34 mile) ride rather than the longer (78 mile) ride because of thunderstorms expected to be in the area before my projected finish time.

The older I get, the more important it is to listen to my body, to give it recovery when needed, and to avoid dangerous conditions like riding in a thunderstorm! Less visibility to automobile drivers! Slicker roads! In years past, I’d have felt compelled to ride the ride I signed up for, but last year’s reminder of the joy in riding a bike, allowed me to step back, to nurse my sore foot (sore from a recent distance trail run), and to ride with my OUTspokin’ teammates. All of them had either initially chosen the shorter ride or stepped down from the 78 to the 34, following my lead of “safety first.” The day couldn’t have been more perfect, and I later learned from a friend of the 20-minute downpour and wet last ten miles. A good decision, a safe decision, had been made. Additionally, I was able to ride a strong pace I was proud of...a strong 34-miler was better than a crappy 78 on that particular day.

On the upcoming Courage Classic, held out of Copper Mountain, I am the team captain for RadioActive, a team of Pediatric Radiology docs and friends/colleagues. The ride has always been a two-day event benefitting Children’s Hospital Colorado, canceled last year due to COVID and shortened to one day only for 2021. I aim to ride the 78-miler over three mountain passes and a mountain that day (the same route as the famed Copper Triangle). I also aim to change my plan if weather is bad, to be an inspiring team captain for my friends and colleagues, and to enjoy the day, whatever happens.

Time on a bike, with friends, raising money for causes I care about, that’s where you’ll find me as long as I’m fit and able.

5 Things to Do If You Come Up on an Injury by Bike Ambassador Tom Stott

Injury. Is there any scarier word for the endurance athlete? Over the years as a cyclist and runner, I’ve personally worked through a number of injuries, and I’ve helped people rehabilitate from countless proximal hamstring strains, piriformis irritations, iliotibial band restrictions, and thoracic & cervical spine pains. It’s a nightmare-turned-reality situation that can surface, seemingly, out of nowhere. Whether it’s at the ankle, knee, hip, lower back, shoulder, or neck, an inflammatory process can derail our training plans and send us spiraling down a hole of depression.

After more than an entire year of social distancing, safety precautions, and solo workouts, many of you are likely carrying some momentum behind you. Maybe you even feel fit! Then, like a sock full of quarters, you wake up one day to the reality that you can’t put your foot on the ground without extreme pain in your arch. *cue the really sad trombone slide whistle* For the unforeseeable future, your life is going to look vastly different. The hours you spend training and producing pleasure-enhancing brain chemicals will seem like an unfillable void in your life. Here’s what you should do if you find yourself in a spot of bother.

1) Talk to your close friends. If you can meet them up for a walk, do that. If you are not ambulatory at the moment, meet them up for tacos. The point is that, when injuries arise, we often crawl into seclusion. While time for reflection is an important part of the process, communication and human contact are pivotal for our psyche. SPECIAL ATTENTION to all of you men out there, as we’re historically terrible at conveying our feelings and both asking for and accepting help.

2) Plan what you want to do coming back from your injury. While this might seem a little frustrating at first, setting your sights on what you want to do is as important as setting a goal for a race. Focusing forward on the positive sets the intent for healing and will help ground your (temporarily less-active) brain.

3) Do something on your life checklist that you never get to do because you’re always busy training. Frame some inspirational posters and put them up in your training space. Paint an accent wall or put up a decorative stencil in the room where you do most of your relaxing. Clean out a part of your closet or dresser and organize your training gear, so that you’ll be more efficient when you get ready to head out the door in the future. Find a way to be beautifully productive. 

4) Breathe and accept the situation for what it is. Can you still be pissed off? Ab-so-freakin-lutely! Should you dwell in self-pity and sorrow for more than a finite amount of time (depending how how quickly you process things)? Most definitely not. Adding stress about being stressed that you can’t do the thing that helps destress you will only cause you more… well… stress. Instead, try to alleviate your frustrations through outlets that work for you.

5) Nail the mental piece to training your body. As endurance athletes, the physical body is what we nail when executing a training plan. The mental side of things? That discipline can usually use at least a little bit of work. While you may not be able to satisfy your craving for those delicious endurance endorphins, you can still provide your self with some love. One of the most self-rewarding human experiences occurs when you show gratitude and appreciation toward others. Take a moment to handwrite a letter to a friend, a training partner, a mentor, or a coach. Express how they helped you grow, either as an individual, as an athlete, or both! I’ll leave it up to you as to whether or not you want to send it. ;) Looking for something more passive in nature? Help soothe your autonomic nervous system and relax your reptilian brain with some guided meditation. Hop on Amazon Prime or YouTube and find a 20-minute routine that will provide a backbone for you to temporarily “check out.”

In my 20+ years of working with endurance athletes, I have yet to meet one that hasn’t had to overcome adversity in the form of a comeback from injury. From my experience, if all rehabilitation methods & recovery strategies are equal, the biggest separator that determines how fast an athlete bounces back easier/smoother/faster is the resilience of the individual’s mind. Find something from the list above that peaks your interest and start there. Build that bridge to recovery!

Growing Spaces Dome Build

““Ch’ishie,” he says, smiling broadly. “This is what I’m talking about. Ch’ishie. Dirty. Humble. That’s what we’re about.”

It’s one of Thompson’s favorite Navajo words, and it’s why he used the name Ch’ishie Farms for his farm and start-up business to build hoop houses (akin to greenhouses) and advise schools and communities about cooking with fresh vegetables.”

— Source: FoodCorps.Org (article link below)

I’ve just returned from a weekend on the Navajo Reservation, aka “the rez,” located near Leupp, Arizona, where I had the incredible opportunity to help Growing Spaces (a Colorado-based company), build a 26” greenhouse- dome on property owned by a man named Tyrone Thompson— a master gardener, and member of the Navajo Nation. Tyron Thompson wants the Rez to feed itself - - read more here. He is devoted to helping his family and community eat healthier, by giving classes and tours, starting seedlings to distribute, teaching others what he knows about growing and harvesting, and more.

“Once you start growing food and saving seeds, you are no longer reliant on outside sources. We want to model self-sustainability”

— Tyron Thompson, quoted in Grand Canyon Trust (link below)

Growing Spaces believes in the power of good, healthy, organic food - and the company wanted to support Tyrone and his business by increasing his ability to grow… the dome allows year-round growing - regardless of heat or cold!

Grand Canyon Trust article HERE.

Tyrone’s skills and abilities to grow food and create a sustainable garden have become even more important during COVID :

“As we see the shelves emptying of food and toilet paper we kind of reconnect to our roots,” Thompson says. “Some of the tools that were given by our elders and our ancestors — our planting stick and our steering sticks — those are our weapons against hunger and poverty and sickness.”

— Tyron Thompson, quoted in NPR (link below)

Day one (of four): Saturday:

we began with a patch of dirt and finished the day with the dome shell

Day two (of four) Sunday:

we enclosed the shell with panels and installed door frame and lower interior insulation

The Growing Spaces crew continued on for days 3 & 4, building out the interior, which includes vents, wiring, the front door, the tank, and more.

Tyrone and his family treated us to homemade lunches both days, and while we worked alongside one another, we all got to share stories and laughs- despite the masks covering our faces. It was so nice to feel connected to others and to a mission bigger than myself. Those have been hard feelings to come by in 2020. It was also supremely satisfying to be outside, building with our hands and seeing the fruits of our labor.

It was wonderful seeing Tyrone’s 5 kids playing outside and helping us, as well as helping their Mom, Philecia, with the meal preparations, cleanup, and with the family’s animals including dogs, geese, pigs, and sheep! I can’t wait to see the finished dome, and to see how Tyrone uses the dome to grow healthy food and to spread his knowledge and skills with his community. This will make a long-lasting difference for many generations to come and it provides the perfect blend of modern technology with traditions and stories. It marries the significance of food- its importance for our survival and also our connection to the Earth and the many ways it provides for us- with tribal rituals and ancient beliefs and ceremonies. This dome will become a community hub and bastion of hope and health. I am so grateful for this opportunity.

NPR article quoted above, HERE.

More about Growing Spaces:

Growing Spaces doesn’t have a non-profit arm of the operation setup (yet) capable of receiving donations BUT when they do volunteer builds and donate domes, they ask folks who want to support the cause to donate directly TO the non-profit they’re supporting.

We’ll be building another dome here soon in Deckers, CO, supporting a nonprofit called Mattersville Vets. You can donate to them here: https://www.mattersvillevets.org/.

See also- the Grant program HERE: https://growingspaces.com/gardening-grants/

If the domes interest you for your home or property, you can find everything you need to know on their website: https://growingspaces.com/. You can schedule a tour of a dome- there’s one located in downtown Golden for tours so that you can see one in operation before deciding if you’d like to purchase one. I’ve been inside a few of them now and they are incredible -and the plants (since they are able to grow year-round even through Colorado winters!) are HUGE and the fruit and veggie crops are plentiful. It is a game changer for anyone wanting to grow and harvest their own food, especially in places like CO or AZ where the growing seasons can be cut short by snowfalls or extended periods of heat.

Lem Tingley, holding a painting drawn for him by Tyrone’s oldest daugher, Laila

“Growing Spaces Udgar and Puja Parsons, the founders of Growing Spaces had done a lot of work with Navajo Nation in the past. When COVID hit, the reservation was hit hard and had one of the highest per capita COVID rates in the country. This disproportion was featured in a CBS News documentary. Tyrone was featured in the documentary, and he discussed his work in trying to bring farming and sustainable agriculture back to the reservation and get back to their roots of living off the land. We also researched what Tyrone was doing for the reservation and were extremely impressed. We reached out directly, and asked if a Growing Dome could help. ”

— Lem Tingley, owner,

Bike lane bill: senate judiciary committee

Today was the first of what we hope will be many steps in the passage of this bill.
The committee passed it 3-2 after many of our clients testified about having been hit in bike lanes and why we need this bill. We also heard from bicycle advocates, a representative of AAA Colorado, who said motorists need this law as well (because clarity helps combat confusion!), and a young man from Longmont who was hit in a bike lane and THEN received the citation for it.

It was a hugely successful afternoon - the first of many steps, but one that gave us tremendous hope!

Also , can we talk about how gorgeous this building is ??

Want to Change Your Commuting Habits? What about a Cargo Bike?

Trying to figure out how to leave your car in the garage more often and spend less time behind the wheel? The answer might just be a cargo bike.

 Cargo bikes have been around since the early 20th century and were originally used by tradesmen to deliver goods before the invention of the automobile. Nowadays, they are extremely popular in Europe and Asia and are used for both recreational and business purposes:  taking kids to school, transporting groceries, family bike rides, and for delivering mail and packages.

 Using cargo bikes can cut down on noise and air pollution. They can be quicker than using cars or delivery vans. Finding parking is also not as difficult in the city. Of course, there is also the health benefit to riding a bike. It is a great way to get in shape!

Despite their practicality, cargo bikes are less frequently used in North America, although they are slowly starting to catch on in the United States.

 UPS, which started in Seattle in 1907 as a bicycle messenger company, announced last year that it would start using electric cargo bicycles to deliver packages in Pike Place Market and downtown Seattle in order to reduce congestion.

Denverite Melissa Colonno is a huge fan of cargo bikes and bought hers in October 2017. While living in Seattle from 2008-2012, Melissa and her husband biked a lot and remember seeing several longtail cargo bikes. Around the time their first child arrived in 2012, Melissa started seeing Madsen (a US brand) “bucket bikes” on social media and immediately wanted one.

As her family grew, Melissa tried out various ways to transport her children.

“When our first child was around one year old, we bought a Yepp bike seat to bike with her around Denver. This worked well. Then, when we were about to have our second child, we bought a Chariot stroller that could also be a bike trailer. We used this frequently to bike with our two kids.”  Melissa has always been intrigued by cargo bikes and once she was pregnant with her third child, she became even more resolved to get one!

When it came time to buy a cargo bike, Melissa and her husband did more research and decided they wanted a tricycle with the cargo box in the front.

She wanted to feel very stable while riding and stopping and wanted to be able to see her kids without having to turn around.
Melissa ordered a Nihola 4.0 with a BionX e-assist from a bike shop in Sacramento, California called from Practical Cycles. They import Niholas from Copenhagen, Denmark.

The Nihola is unique among trikes in that the steering is independent of the cargo, meaning that you do not have to move the weight of the cargo to steer; Melissa adds that is not difficult to ride or steer. It maneuvers very much like a “regular” bike. However, it might not have quite the same speed and maneuverability as an inline (two wheeled) cargo bike. People who are used to high-speed road bikes may prefer an inline cargo bike to a trike. Since her cargo bike has an electric assist, she can go plenty fast if necessary, but usually she goes slower to stay safe and enjoy the ride.

The Nihola 4.0 has two bench seats which easily fit four children. The maximum load of the cargo box is 265 pounds. There are two Y-harnesses and a lap belt. Both benches are removable, so they currently have one bench removed so that their youngest can sit in a car seat for extra support.

Why choose a cargo bike over a trailer? Melissa says that a trailer worked well enough for transporting her kids. However, a cargo bike is far superior in her opinion. The bike is always ready to go since you do not have to deal with hooking the trailer to the bike. In a cargo bike, the kids are closer to the rider, and usually have a better view of the things around them, which makes the riding experience more enjoyable. Also, trailers get very heavy to pull as the weight of your children increases.

Owning a cargo bike has dramatically affected her car use. She is driving significantly less since purchasing her cargo bike. Her goal is to bike anywhere within a three-mile radius unless the roads are too icy, or there is another safety concern. Since Melissa and her family live near downtown Denver, they can get to many things by bike!

Melissa uses her cargo bike regularly to transport her two oldest kids to and from school, but they use it for many other purposes, too! She frequently uses the cargo bike to run errands; it fits all her family’s groceries! She uses the bike anytime they go somewhere that is just a bit too far to walk. If Melissa and her husband are going to the park for a picnic, they will take the cargo bike, so they can transport their food and lawn chairs. Basically, they use it for carrying all kinds of cargo!

She’s often amazed that biking to places does not take that much longer than driving, and you rarely have to worry about parking! Most importantly, biking makes for a much more enjoyable journey.

Generally, people are really excited when they see the cargo bike according to Melissa. They get a lot of stares and some comments; almost always positive. People often say things like “nice set-up!” or “can I get a ride?” Occasionally, people will ask more specifics about where they got it or what the brand is. Melissa tries to “sell” one to everyone who is interested!

In her opinion, so many people would benefit from replacing some of their driving with biking. “Getting outside and being physical has such a positive impact on your quality of life. We live in such a car-centric society, but it hasn’t always been that way and it isn’t in many parts of the world. People sometimes question the safety of my bike set up, but I’m quick to point out that driving is not without risks.”

If you are interested in buying a cargo bike, you should definitely do your research. There are many websites, Facebook groups, and bike shops that can provide advice. Depending on how you plan to use your bike and what type of cargo you want to carry, there are many options from utility bikes to cargo tricycles to electric cargo bikes. New bikes are coming out all the time, so there is definitely a good option for everyone. A cargo bike is a financial investment; but much cheaper than a car!

Melissa Colonno is the author of DELIBERATE.LESS. She provides day-to-day tips on reducing household waste and creating a life that strives to be less hectic. Melissa is passionate about decreasing her family’s waste and environmental footprint by making informed and intentional choices. Melissa holds educational sessions about reducing household waste to individuals, school groups, and professionals.

Bike Crashes and Brain Injuries

A Collaborative Blog Post by Hottman Law Office and Colorado Concussion Clinic

My Own Experience

In May 2017, I was on a group charity ride. We had been riding together for three days at that point, and the group was dialed and very skilled.  As we rounded a bend at mile 90 of a 120-mile day, we were on a slight downhill going at a pretty good clip. Someone in front of me rolled over a stick that was just the right shape and size...it shot out from under their wheel and under my front wheel.  As I rode over it, my bike went out from under me as though I had ridden my road bike over a wet root. I went down before I knew what was happening and crashed hard. Two riders behind me crashed into me/landed on me.

My bike broke in eight different places.  As I lay in the road, I had immediate pain to my lower back and, of course, plentiful road rash.  While my helmet showed damage from hitting the ground, I did not have head "pain,” but my neck did become very sore over the next few days.  I did not see a doctor right away or seek medical care, which was a huge mistake. My roommate on the trip pointed out that I was repeating certain things over and over to her.  I was incredibly emotional—crying easily and without provocation.

Instead of being smart by packing it up and going home to rest and recover, I used a neutral support bike to do the last day—a 90-mile ride into the heart of downtown Manhattan, NYC.  The only thing on me that was mine was my sunglasses and shoes—everything else was new/borrowed. I willed myself through the ride feeling not at all like myself, pretty out of my head, and in a great deal of pain.  

Once home, I noticed I could not muscle my way through work, emails, or my daily agenda.  My head felt tired. I wanted to sleep and avoid bright lights. My mental endurance would wear out midmorning. I also noticed on short, easy bike rides that I would "bonk" mentally—similar to the sensation we have all experienced when we do not eat enough calories on a hard bike ride.  Except I was feeling this often and after very easy effort. My first real road ride post-crash stands out. I was still healing up the road rash, my low back still really hurt, but I felt I was ready to ride with friends. On a very fast downhill, my rear wheel rolled over something that caused an immediate and fast flat tire.  I braked carefully but in a very panicked way as the thought of going down again was more than I could bear. I became a sobbing mess and told the group I was riding back home. I cried most of the way and could not get control of myself. When I turned around to see that they had been following me at a distance (worried about me as good friends do), I really fell apart.  

I never saw a neurologist or doctor for my head issues and really wish I would have.  Since I pushed so hard to get back to work and riding so soon, I felt the delay of my symptoms for many months.  I did not feel totally like myself again until that November or December. Had I rested, I am sure it would not have taken so long.  

In addition, five weeks after the crash when my low back was still hurting so badly, I was having trouble walking, so I saw a doctor and got an MRI.  This is when we learned that I had fractured my sacrum, the bone on the back of my pelvis. I had also torn the labrum in my right hip. Given the nature and extent of these injuries, there is no doubt in my mind that I had suffered head trauma which impacted me for many months.

As a result of my personal experience, all of the emerging literature out there on concussions, as well as the experiences we have had with clients, (who both have and have not received care for their head injuries), we recommend all of our clients seek help for head trauma as soon as possible after they have been hit by a car.  Too often adrenaline protects us for awhile, and then the ER focuses on orthopedic injuries, and the trauma to our brains goes unnoticed/unaddressed.  That is why we will suggest everyone take the Symptom and Symptom Scale Questionnaires provided by Colorado Concussion Clinic (buttons below) and encourage you to read Sarah Brittain’s article for valuable information on concussions.

Why Concussion Care Matters

Sarah Brittain runs Colorado Concussion Clinic, a venture created to fulfill a need for evidence-based comprehensive concussion care.  Sarah has a Master's Degree in Communication Science Disorders from the MGH Institute of Health Professions. Her clinical work has focused on treating clients’ cognitive deficits secondary to acquired brain injuries. For more information, visit www.healmyconcussion.com.

Any orthopedist will tell you that a broken arm requires four to six weeks in a cast to heal. Heart surgeons give their cardiac patients six weeks to begin to feel better and up to six months to feel the full benefits of the surgery. According to many professionals, an injury to the brain, our most complex organ, should take ten days.

I hope you can appreciate the absurdity of the ten-day timeline given above. I will absolutely concede that a number of people with concussive injuries heal within that ten-day time frame, and that is certainly the hope, but many do not. Symptoms that persist beyond ten days should be addressed by trained professionals to maximize recovery. Early treatment is key for better outcomes.

A common misconception of concussion (a term now synonymous with mild traumatic brain injury - “MTBI”) is that complete rest leads to recovery—a recommendation not based on current scientific data. In fact, research actually shows that complete rest beyond the first 24-48 hours is detrimental to healing. Research shows that moderate activity is imperative to healing from concussion. There is, however, a caveat: too much activity can set you back in your recovery.

Let me take a step back here. What is a concussion? What are the signs and symptoms? The following definition is taken from the American Congress of Rehabilitation Medicine:

A patient with mild traumatic brain injury (aka concussion) is a person who has had a traumatically induced physiological disruption of brain function, as manifested by at least one of the following: 1. any period of loss of consciousness; 2. any loss of memory for events immediately before or after the accident; 3. any alteration in mental state at the time of the accident (e.g. feeling dazed, disoriented, or confused); and 4. focal neurological deficit(s) that may or may not be transient; but where the severity of the injury does not exceed the following:

• loss of consciousness of approximately 30 minutes or less;

• after 30 minutes, an initial Glasgow Coma Scale (GCS) of 13–15; and

• posttraumatic amnesia (PTA) not greater than 24 hours.

In layman's terms, if you don't “feel right” or you feel “out of it”, you likely sustained a concussion. It is important to note that nowhere in the definition does it say you had to have a direct blow to the head. In fact, quite the opposite is true. You can sustain a concussion without hitting your head.

Below are some of the most common real world signs and symptoms of concussion, grouped into the following categories: physical, cognitive, emotional, and sleep.

Alright, so you think you have a concussion. Now that you know you probably should not rest and avoid everything, what should you do? Like I said, a percentage of the concussion population will recover within ten days. If you are one of those people, that is great. You can likely resume your activities, although you should take care to avoid hitting your head again. But if that is not the case, please read on.

I equate concussion treatment to early intervention for school children. Any child that is struggling with learning to read will get some intervention (in most schools), because it is unclear if the child will eventually catch up with his or her peers, or fall further and further behind. Investing time and therapy in early intervention has been shown to lead to better outcomes compared to those who took the “wait and see” approach.

The same is true of concussion. Early intervention goes a long way and the evidence is beginning to show it reduces the chances of having persistent post-concussive syndrome.

What might this intervention look like? Well, it depends on who you are and what your symptoms are. Are you an athlete now having trouble with dizziness and balance? Let's sign you up for some vestibular physical therapy. Are you having trouble at work and keeping up with tasks? A good cognitive therapist can help you with that. The list goes on and on. There are skilled treatments for each of these issues.

Words of caution: With concussion being a hot topic today, many health practitioners are quick to say, “Oh yeah, I can fix that!” Buyer beware—Just as you wouldn’t trust your mechanic to fix both your car and your dishwasher simply because they are both machines, you probably do not want your physical therapist who is treating your shoulder injury to treat your vestibular issues. Physicians and therapists in concussion rehabilitation are specialists, and you may need a team of these experts to get fully better. Do your due diligence and research your providers, and do not be afraid to ask questions! Is there research and are providers using evidence-based practice? If not, then it is likely too good to be true.

Concussions are a serious injury and not something to be ignored. Early treatment is key for improved outcomes and reducing the risk of developing persistent post concussive symptoms. Don’t sit at home in a dark room for days...be proactive in your recovery!

#10000milesin2018 + Hope Sports Home Build #2

What a 2018 that was!!! Whew.

Well … for those waiting for the final mileage update: I made it. I clicked off my final 45 miles on 12/31 and with that, reached my goal of riding 10,000 miles in 2018. It was such an adventure, and it became a very difficult and challenging goal in the latter part of the year, especially between mid-November and the end of the year. I don’t think I’ve logged that many 300+ mile weeks in a row, ever. I am deeply satisfied, and happy, about meeting my goal and even more so, overjoyed with all the people around the world who joined in on our Strava Club to take part in the challenge! I am excited to set some new 2019 bike-goals!

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Hope Sports Home Build #2

A far more important event took place in late December - and that was our second Hope Sports home build trip. This time, the home (materials, etc) were sponsored by our law firm and this brought even more meaning and intention to the trip. I was SO happy to see that most of the people on last year’s build trip came back, so we got to work alongside friends new and old.

Plus, some of our 2018 law firm clients, like the Selkes, and Travis Lechner, and cycling enthusiast Greg Besaw, also joined in.

I’ll let the photos tell the story once again, because they do it far more beautifully than my words ever could. If this moves you and stirs your heart, PLEASE reach out to Hope Sports and sign up for a build trip in 2019! I am pretty sure we’ll be taking a team down once again - stay tuned for details ;) .

#10000milesin2018: Month 11 update

PC: Jonathan Rojas

We are getting down into the final stretch and I feel like I’m cramming for finals!

Total Miles to Date:

Target: 9163 miles…My mileage: 8751

Total Number of Strava Group Members: 391

Greg Boyd from Lake Mary, FL - Just got my 10k today...going for 11k for the year.

Ken Harding of Stratford, England, United Kingdom - Just cracked 10K, feeling good, now to try and achieve 12K for the Year.

Dan Dwyer in Syracuse, NY - 12K Today!

THIS MONTH’S QUESTION: With one month to go, what does December look like for you in terms of getting the remaining miles in to accomplish your goal?

I put in a monster week the week of thanksgiving (approx 430 miles) to try and catch back up and made a big dent in the miles … And, now… I’ve got 1249 miles to go… and 29 days to get it done. This means I need to average 43 miles per day... I will miss December 27-30 for our Hope Sports home build trip, and I’ve got a few Monday rest days budgeted in … so it’s time to buckle down for sure. I am getting really strategic with Zwift workouts and I also leave my bike setup on my Feedback Sports omnium trainer in my Kitchen (seriously!) so that I can hop on it anytime I’m on a phone call or watching a movie. Every mile counts at this point!

#10000milesin2018: Month 8 update

#10000milesin2018: Month Eight Update!

Total Miles to Date: Target: 6664 miles…My mileage: 6498

Total Number of Strava Group Members: 382

Here’s an update from team member MeisterBruno in St. Augustine, FL who looks to be right on track to ride 10,000 miles in 2018:

Halfway done. Less than 4K to go.

I finished 6K+ miles early on August 3rd and now going towards what could be a 10K year. We’ll see about that. As of today August 27th, 2018 I am at 6,892. The last four months I managed to get an average of 1K miles per month. My strategy is to ride 12 hours a week. It can be an hour or so a day with some long rides on the weekends or about 30 miles a day. I also do a twofer every Tuesday that helps boost miles towards the goal. 

Races I participated in:

Gravel Worlds (150 miles of Gravel on the SingleSpeed in Lincoln, NE), FoCo Fondo, And Golden Gran Fondo. 

Challenges:  The same 200 miles I've been behind on my goal almost all summer still need to be made up and getting those in is proving hard to    do! 

Highlights: I had a great time at Gravel Worlds and also enjoyed a "Tour de     Lincoln" bike ride on the bike paths there the day before my race. 

I also figured out how to sync the Cycleops Phantom 3 spin bike that sits next to my desk at the office, to Zwift, so that I can be pedaling and accumulating miles while I am on the phone and on video calls, etc...  BONUS!

THIS MONTH’S QUESTION: With summer coming to an end and the weather changing, how are you planning on hitting your goal of 10,000 miles if you aren’t able to ride outdoors?

The Fall is my FAVORITE time to ride in Colorado - I love weekend rides this time of year ... changing leaves, most tourist traffic has left the state, and there is a great correlation between weekend football games on TV and an absence of traffic during those times!     No question though, as temps drop, I will be returning to the indoors and ZWIFT very soon.... but for now, I remain focused on using my bike for every possible commute and errand, while working hard to minimize car time- not just for this goal, but also because my back and body overall feel wrecked when I spend too much time in the car.

Riding is hands-down best for me - both mentally AND physically!