11 Months On from an Femoral Neck Stress Fracture

11 Months on...

It's been nearly a year since my injury and I’ve just started to get running again, I can’t believe it’s taken so long it has generally been the hardest year I’ve ever had. I just hope it makes me stronger and wiser. Every day I still fixate on my injury, and overthink it.  Any ache or pain in the area and I panic, should I still run should I stop? I hope this will pass in time. Sensitivity and phantom pains are normal after a stress fracture.

The first run was daunting and I was terrified. My last run was agony in Adelaide and I just didn’t know what this one would feel like. With the Physio there to support me I started a slow jog on the treadmill (I can’t believe how hard it was) I felt knackered after one minute! However, there was no pain. I was then put on a running plan 1 minute run, 1 minute walk for 10 minutes then adding in an extra minute run each time. This was a painfully slow process for someone with little patience like me but you have to listen to the experts.  I am now running 6k slowly but comfortably and after an initial few weeks of panics and anxiety before my runs I am now over it and am looking forward to my next run, happy to get that running buzz again!

Looking back I’m convinced now that my injury was caused by a mixture of thing;  1.  Too many miles, 2. Not having a proper rest day, 2. Letting my weight get too low, 3. Not refuelling properly after training in the morning. 4. Doing track sessions on concrete. 

It’s taught me a lot and I think I have now created a healthier view and habits especially in regards to nutrition. Food is fuel and is it needed. I had a barrier that putting on weight would slow me down when racing (stupid I know), but in reality my body needed the fuel. I had to get over this to allow my body to heal and yes I am a few Kgs heavier now but people say I look healthier and I feel stronger so going with it, except I am slower cycling up hills! I am also ensuring I do my two resistance strength sessions a week to get my bad leg,  hips and pelvis stronger.  

So what have been up too, I’ve been on my bike a lot. London Ride 100 (100 mile sportive) was the first event since my injury and I was pleased to have a slightly quicker time than last year.  I think my biking is stronger now than before my injury, just now to work on the running.  I recently won a competition and was invited to the Garmin Ride Out. A fantastic day apart from the heaviest rain I have ridden in constantly for 47miles. It was a great excuse to be reunited with my partner in crime “Claire World Champ Steels” I didn’t see her for long during the ride as the speed machine shot off with the pros but it was a great day. We met Alex Downsett and teams Merida, Cannondale and Movistar. They all rode with us, had lunch with and answered any questions we all had.

  








Alex Downsett, Me and Claire

On Sunday last week I entered the Circuit of Kent a killer 80mile sportive, where we encountered a horrible head wind throughout!  I was pleased with a 1^st in my age 15-39 year olds and 3rd Lady home. Just being back at events has cheered me up and I have a few more random ones coming up (a 6 hour mountain bike race, no I can’t mountain bike, a hill climb possibly and a few more sportives).   

Duathlons may have to wait a while until I can get some speed up but it’s good to be back on some sort of training programme!

Back to training now - Training smarter not harder.

Fuelling Up for Cycling - Vegan (no bake) Flapjacks




 

The San Fairy Ann Inters + club ride.
 



Fuel for Cycling – Vegan Friendly and Gluten Free Energy Flap Jacks.

While stopping on a bike ride, Dad brought a flap jack and told me it tasted better than my homemade ones! So I had to get baking again…

With Ride 100 coming up, I’m trying new ways to keep my energy levels up during cycles. While gels, jelly babies and bananas are fine, over 100 miles I’m going to need something slightly more substantial. I struggle to eat on the bike, some people can tuck into a sandwich quite easily. Sports bars are good but in essence are just expensive flapjacks. So I tried to make some healthy nutritious versions of my own. I use coconut oil when cooking, coconut oil is rich in Lauric acid, a medium-chain triglyceride. This is a type of fatty acid which studies have shown have many health benefits. This chain of fatty acids is easily digested by the body, which uses it as a form of direct energy  (just like carbohydrates), unlike oils that are made of long chain fatty acids, which are more likely to be stored as fat. Some studies suggest it speeds up your metabolism and can improve endurance. Coconut oil is also a powerful antioxidant and a good alternative for butter as it is Vegan friendly!

Our oven is also currently out of use, so I experimented with this no bake recipe! Using nuts and seeds for proteins and healthy fats, the sweetness from the bananas, honey and dried fruit will also provide instant energy. The oats are low in GI (meaning their energy will be released slowly preventing that sugar dip).

 

Here’s my recipe (you can vary it with different dried fruits and nuts – apricots, figs, cherries, almonds).  Let me know if you try it J

Serves about 20 smallish squares;

1. Whizz the following ingredients in a blender;

3 Soft bananas

1 ½ tbs Organic Coconut oil

1 ½ tbs Organic Tahini paste

½ Cup of raisons

½  Cup of dark chocolate chips

3-4tbs Organic Honey

 

2. Place these ingredients in a bowl;

200g Gluten Free Oats or Jumbo Organic Oats

2tbs Pumpkin seeds

2tbs Flax seeds

Large handful of chopped walnuts

Teaspoon of cinnamon

Teaspoon of Vanilla Essence

 

3. Slowly pour the wet ingredients into the dry ingredients bowl and mix, place in a baking tray.

4. Use a potato masher and mash into the tray, place in fridge for 12 hours and serve. 

5. Keep the flap jack refrigerated for as long as possible, once the coconut oil reaches over 23 degrees Celsius it starts to melt which makes them a bit gooey.