How long? too many variables to say but both mine were 60% or so within 6 weeks and gradually improving over the following months to a year. In my mid and late 30’s

Was back on a bike in 3 months but was being on the safe side as there is no support (from muscles/tendons), another injury to the shoulder before its fully remidiated will obviously leave it worse and risk future dislocations.

They XRayed to rule out breakages so unlikely to have broken a clavicle so looks like an A/C separation. I have done both shoulders.

This will not repair itself, the pain will go, well mostly. The tendons hold your arm in the shoulder socket and you have overextended and torn tendons.

A good sports physio is the person to see ASAP.

The Madjak guide to AC separated shoulders*

1) Get Xrayed – (Straight to A and E!) to find out whats happened, IMO if nothings broken they’ll kick your a**e back out and tell you to go and see your doctor. If your lucky (I wasn’t) someone may spot it’s a AC problem. I had to work it out for myself.

2) Once you know its a A/C separation support the joint so it’s where it should be (You can get braces). Support Joint for 2 or so weeks and wait for swelling to subside. Supporting the joint allows the tendons to knit shorter affording more support at the cost of future mobility.

3) Ice pack it 2-3 times a day from the start. This encorages blood flow and healing for the first 4-5 days. You’ll move to alternating hot/cold and then hot as the injury progresses.

4) From around 2 weeks its time to start the fun physio. Go and see a professional sports physio. They’ll poke and prod you in to extreme pain. This is good if you want the use of your shoulder back. This allow the muscles that locked to protect the injury to be freed off and a good assessment to be made.

5) Do the exercises you have been given and build the muscle up, this will pull the joint back together and help prevent future disclocations. It will hurt but no excuses.

*These are things I have learnt and been told by professionals – I’m not qualified to make any of these comments or suggestions, you probably shouldn’t take my advice on anything….

Have not installed Mint for years but just run a install of Fedora 19 for work and disk encryption (work policy) was super easy. Just next-next-finish!

As far as kernels go just run the latest one available for the distro you want. If that doesn’t work for you, and you need a bleeding edge kernel you can download and compile the latest without too much problems.

Lots of how to’s on the interweb or find another distro with the kernel support you need.

EDIT: Fedora 19 current kernel version is 3.12.5, if that is any good for you? 2.6.39 is rather old now.

Info on whats in and out of the latest release here: Kernel Changes

Changes are gernerally hardware support and features like memory, power, cpu and gpu management.

Sacrificed mine to build a 2×9 for general riding and miss it terribly. So I’m getting another hard tail so I can have both.

I found it harder on the hills as there is no where to hide, get up on the pedals and push. Easier on the flats as you cant keep pushing another gear.

I did get much fitter and build upper body muscle but just love the simplicity of them. Especially in winter, just kick the mud off and it ready for the next ride!

Those who say “its not so hard, there is no point so I’m not going to” that’s your choice but everyone knows Single Speeds are for the hardcore, they may just not be for you:wink:

Can’t wait to get one going again 🙂

I know and accept its not easy breaking up and not easy having depression, double whammy really but you wont get better with any amount of rumination or naval gazing.

I can’t go into why in at the moment but just trust me the human body is designed to be used (in my case quite hard, you’ll know your level) so get out an use it. Burn off the Adrenaline and Cortisone surging through your system.

Exercise is key so go and do something, can’t ride? Cant go out? Then pushups and dips on the stairs. No excuses, just crack on with it.

And for your own sake stop yourself thinking about her by planning your time as already mentioned, when your brain moves back on to the subject mentally tweak yourself.

Oh and look up Mindfulness on the interweb, it will help.

Take care,

I get what you mean, was in a similar situation with my split. You want to be supportive for her and her family. Don’t know how close you were with her parents etc but the good and human thing to do is to be there to support.

This is all well and good when you have the strength to do so. I’m with @toppers3933, you can only support others when you have the strength to do so. Sometimes you have to just look after yourself, this is not selfish, its self preservation. How can you be there for people when you’re barely able to keep yourself going, it takes so much energy.

To me it’s a little unfair of your ex to split with you and then rely on you for emotional support, its all part of the package IMO. This is another way that your ex is still in your life at a time that its very difficult for you.

My advice (though you didn’t ask for it….) would be offer your condolances in whatever way you feel appropriate and step back and get on with fixing yourself.

Do not feel bad about looking after Number 1, do not beat yourself up you can’t do more. It’s not your fault you feel this way. Be patient and kind to yourself things will come together.

Single or multi release cleats? Need the multis IMO.

Stupped…..

Absolutely, fill your time with things, there are so many cool things to do.

In a perverse way what has happened could be the thing you needed. Treat this as a massive learning curve. Learn about yourself, what you need, and learn to be comfotable with yourself. You can’t go through something like this without it changing you. It is a long hard road but worth every bit of the effort.

It changed me for the better, I think I appreciate life much more now and I have certainly lived more since. I had lots of fun and adventures, met a great girl and really enjoy myself but never take anything for granted. I’m still learning about life, myself and others and won’t ever stop.

Some great advice here, I know what you’re going thorough and I’m sorry to hear whats happened but you will be fine.

The quickest way for you to regain control over your life is a clean break. Don’t worry about being alone there is alway someone to talk to somewhere. You just need to get yourself out and about.

A lot of the emotions you’re feeling is just your depression screwing with you, it’s so hard to make a positive influence on your life while depressed so little steps but you must do things.

So get out on your bike tonight, its not hard to change tyres so get the rubber off your Meta (great bike by the way) and get it on the rigid. Have a nice cuppa and out for a ride. You’ll feel loads better and thats good enough for today 😀

Yep got it on series link 🙂

Sorry to hear that has happened but at least you know where you stand.

The positives are that even though its not the outcome you wanted you are up and about and functioning. Make it through the day and find some little things to look forward to for the weekend.

DO NOT GIVE UP, YOU WILL BE FINE!

One major upside of being single is being able to plan lots of cool riding through the year without having to consider anyone else. Selfish I know but also fun. Holiday tour of UK riding cool places and Trail Parks? How about an Alps trip? Get out riding weekends with mates or a local club?

Strip your bike down in the living room wilst drinking beer in your pants 😮

Lots of stuff to plan and do now for when the weather breaks and lots of riding now will and you’ll be fit when it does….

Go easy on yourself and take care,

Just in now,were going to do the 50 but ended up on the 35 due to health issues but we all got round and had a good laugh doing it. Great weather an views as well.

Car drivers even beeped to show their appreciation of our cycling….

Have a Gusset half link BMX chain, much stronger than normal multispeed chains and easier to set up for a SS.

My other love of Trail and Enduro Motorcycles has seen some changes over the last 10 years.

The majority of people rode 2 stroke and old reliable 4 stroke technology, the manufacturers spotted an oppertunity to push fast modern 4 stroke bikes. Getting the sports organising bodies for MX involved. These machines were pushed and 2 strokes phased out.

The press said it was they way it was all going.

Lots of people spents lots of money on expensive equipment they would likely go no faster on.

The bubble burst and people decided to go back to riding 2 strokes again because you cant beat the cheap simplicity of a 2x.

Few people can strip a fuel injected 4x motor in a field with 2 screwdrivers and a pair of plyers.

I think there is a lesson to be learnt from this, don’t listen to the manufacturers, they do not have your best interests at heart. They just want to sell you things.

Those things may be good for you, they may not.

Please ride and try but think, is your riding life going to be better in 6 months because you bought x bike?

I have rode 29ers, yes some were very nice, some not so. Did I want to sell my current bikes I love. No. Will it change where or how I ride. No. Do I think there will be no parts available to buy next year. No.

If someone gave me a 29er would I ride it? If I liked it, yes.

Im going now.

I have not had time to read the thread through but want to post.

The relationship is not a done deal but the one thing that is more important than that is you. You must put your own physical and mental well being first. When you are well the relationship issues will resolve themselves one way or another and you will be fine.

Its very difficult to hold a relationship together when depression is involved, I have been there. IMO the best thing you can do (but also one of the hardest) is to do exactly as she says and just date each other and have fun.

She’s still with you so you have a chance to change her mind I’m sure she wants everything to be good.

You really need to try to live in the moment and stop yourself from thinking about past issues and future scenarios. You can do nothing about either now. This type of thinking can pull you further into depression.

Its the cycle, you become depressed and feel bad, your brain tries to work out why and how to fix it thinking about being depressed and causes more depression. If this was easy to stop then it would be easy to fix. You can insert any problems causing depression here.

Have a look at how mindfulness can help you in depression, this will help you to stop feeling bad in the short term. Try to just get through one moment at a time and the hours and days will take care of themselves.

As said by someone, setting short term goals and rewards are a good way to go and above all do not give yourself a hard time about anything, even if you think you should. This is counter productive for your mental health – dont do it.

If you crash the car, break your bike, stub your toe, annoy your loved ones etc – learn from it and just move on, put it in the past.

Find lots of little things that are good and live for them, there are ways though.

Take care.

Agreed on sugar,

No dont stop eating veg, use them as a source of carbs.[/url]

Low carb diets can be effective but you need to be carful if you have suffered with depression. Your brain needs some carbs to work effectively. Slow carbs are fine but you do need them.

I have fallen foul of this before and later discovered the brain needs carbs to generate serotonin but can only do this when there is an absence of protein in the blood stream. On a high protein diet the window of oppertunity for this is quite slim.

I still have a reduced carb diet compared to most but will eat some potatoes, brown pittas, brown pasta and lots of good nuts and veggies. I know when I need carbs.

I eat lots of saturated fat including a block of cheese a week lots of butter and meat with fat in it. In my experience fat is not a problem for weight gain. Sugar is.

Excess sugar can also cause peaks and troughs which can effect depression as well as locking fat in.

IMO the caleries in/out model for weight loss is flawed.

Eat sensible amounts of good carbs (broccoli is good for me in particular) with protein. Exercise modorately and get sleep and drink lots of water.

Avoid alchohol in large quantites.

I did loose a stone or so but was not a lot over weight. I’m 5’11” and a steady 73kg. I also came off anti depressants and with the right food exercise, sleep and social life have not needed them since (consult doctor).

One note is that some (a lot) of anti depressants can cause considerable weight gain and carb cravings. In my experience also reduced my capacity for cardio exercise.

Exercise is fine for my physically and mentally but hard physical exercise releases cortisol which has negative effecton on your mental well being, so if you are recoving from depression, do try things but all in moderation and have some patience.

Another note is that you need to get your body used to burning fat, speeding up your metabolism, long steady rides with your heart in the cardio zone, get a heart rate monitor if you don’t have one. This will help NOT because your have burnt X no. of calories but because your body will treat the food that you are eating differently when you have a faster metabilic rate.

I am not a dietician, medical professional or psycologist, these are things that I have researched and tried and helped me.

Running Thors, they are very good.

I have a little Stovax 4.9kw and its brilliant. No fan but works well enough for me. Does crack the plaster above but you are supposed to use heat resistant plaster.

Nice clean burn, loads of heat and easy to empty out and light. I really enjoy winter evening now…. (Sad)

Over the top at the Kenda Coffin decent at Mayhem. Muppet. Someone slow in front, changed line last minute, cocked up and over the top…. In front of a large cheering crowd. Stood up took a bow waved at the crowd and got on with the lap.

I’m sure there are photos somewhere…..

I have had vans on and off for years and have had a van as my daily transport for over 10 years and love them.

Currently have a VW T4 Transporter 2.5td, use it for bike most weeks or camping in, its just a panel but insulated and borded with bulk head and a bike rack. Has a leisure battery for running the stereo and charging stuff. Love driving it, 36+ mpg round town and more on a run, up to about 45 mpg.

Insurance wise I have a car/private policy via HIC that lets me drive other cars as well. Point to note, a lot of companies who offer van insurance for SDP only (not for commecial purposes) will commute you NCB to commecial. You may then find it difficult to switch this back to a car policy. Worth checking first.

Lots of vans including the T4 come fitted with side windows and rear seats making them a great multipurpose vehicle. From the factory the T4’s like this were sold as window vans so you can do the national speed limits as well. I’m sure other vans have this as well. Car rates through tolls as well.

I’m in no hurry to go back to a car, just don’t miss them.

Sorry I dissapeared, had to finish some work and go out and ride.

The pic from Col du Jammn does look good, getting exited about the visit now.

Have subsribed to Singletrack to read the artice on Switzerland, had a quick look and there are some spectacular shots in there! That must have been quite a trip. Will get a chance to read it tomorrow hopefully.

Really been some great advice in here, thanks so much. Must hit the sack now 🙂

Going to have to go through this togther and work out some priorities. To me there are several different holidays here.

Would love to spend a week or 2 milling about the Mountains and will def be taking a look at the Austrian/French side as well. Like I said it was a bit of a beer shout, stick a pin in a map type thing. Another time I’d def be taking the bikes over.

Maybe for this time and the few days we have it’d be best to stay in a town where there are some things to do/walk to and explore – like jambalaya said, well as a few of you have said!

Montreux does have plenty of options and as we’ll only be there for 4 or so days we can’t spend too much time travelling to and from places. Will obviously have to discuss with Mrs Jak though. So I’m thinking something more like a extended city break with the option to get into the countryside for a bit.

Thanks for all your input though all brilliant,

Thats a load of information guys, and looks like I’m going to be saving some pennies so no more MTB bits for a while, just as well I’ve just got some new pedals 😆

Gonna do some research but liking the suggestions and do like a train journey as well.

Cheers for the links Beanum.

Just been looking at Interlaken, the choice to stuff to do is a bit bewildering

Yes I have one on my FS MTB, easy to fit and totally reliable. Even a YouTube Vid on fitting.

pjm84 – Is it that expensive….? Will I be eating beans on toast for months…

Its looking like people are thinking the Italian and central side are better, any experience with the french border side? Fribourg/Geneva.

Never really looked into going there but a huge range of places to see.

Is there a good base to get out and see some Mountains from a town with some stuff happening?

Yes as clubber said.

I’d also be doing a full virus scan (with good up to date software) of all your computers and checking firewalls etc. Just to be on the safe side.

If you have smartphones that you use for web access, scan those as well.

Personally I love vans for this sort of thing, I haven’t had a car for about 10 years now. Lob your stuff in the back and go. No one can see what you have, always somewhere dry to get changed and make a brew.

Maybe bigger Merc Sprinter or the like and as said build a couple of bunks with storage. Line and insulate it jobs a goodun!

I regularly head off in my VW Transporter, bike/s in one side camp bed in the other and a gas powered fridge for beer and meat.

Wouldn’t like to do it with 2 though. Recon you’d need something quite a bit bigger for that, though mine is just a panel van with a bulk head in. Would be more space with the bulk head out and swivel seats would make it much more livable.

Here’s my set up, suits me for mtb/camping trips, most I have done is 10 days straight, I was fine.

Home From Home!

Glad you had a good ride but sometimes it’s more than that. Its feeling like something had clicked into place. Cycling has helped me through some rough times, it amazes me how different you can feel at the start and end of a ride.

Keep up the good work dude!

Now I’m not an angry person, I’m happy and chilled out almost all of the time. But when someone gets in my way at the very top of a large painfull climb I am inclined toward shoving their bike where the sun don’t shine 😯

They’ll regret fitting those Nobbly Nicks

Ridden the stuff at FoD and looking for something a bit bigger. Would love to do Coed y but that will have to wait till I have time to get over there.

Heard some good things about Afan, good suggestions. Will do them all. Main thing is that they’re all not too tricky on a hardtail.

When conglomerates get involved it tends to result in a more bland product probably trying to appeal to the younger drinker with more pocket money. I guess the answer is to seek out and encourage the development of more interesting beers made by craft and micro brewers. I much prefer it if they get my money anyway and it’s not easy to make lots of money running one of those small businesses.

This^^^

Real Ale is becoming “cool” well coolish, which is no bad IMO, but in order for people to get into beer from larger (the generic tastless crap) they tone it down, then they think they’re ale drinkers….. But essentially to try to appear to a wider market.

There are loads of new Mirco Brewerys setting up each year and some brilliant beers on offer, ditch the main stream crap and go enjoy some good beer!

And to all those people who are complaining about the loss of Caffreys etc, why not try a Porter, just a British version of the Irish Stout. There are loads of Porters just make sure its a proper Ale on not the mass produced rubbish.

I do love the riding here, always cheers me up to get out. I like the way I can ride from my house out in to middle of know where, no one about, brilliant. Not that I’m anti social at all…..

There is plenty of countryside riding around Swindon. I live in the town but can ride to the trails in under half hour to either the Wanborough or the Chisledon side.

A lot of its not particularly technical but even in the winter (normal winter) most of its rideable or you just have to pick your route more carefully. Also avoiding any lanes that have been “Chalk Capped” is a good idea. As said there are a lot of trails here. I can go out and ride all day.

Get a feel for it by going for a ride out with MB Swindon, just google it and see when their club rides are. Just checked and the Bronze Age Epic on the 23 Feb looks good.

Oh yes and I ride at night as well so quite doable.

Ive got a Early Bay Dormobile which I’m slowly restoring on the drive but fancy a 412 Variant for some reason. Can’t wait till its finished, but I think too much riding seems to be pushing the project back a bit…..

I don’t need to loose fat but am trying to build some upper body muscle and general core strength up. I decided to put my average day into MFP yesterday and was shocked to discover I normally eat over 4000 calories a day 😮 And I didnt include the recovery shake after training last night. Even after training calories were deducted I was still 1600 calories over what I should be eating?

I’ve been doing this since June(ish) last year and loosing weight fat, I’m about 12%

Cut back on my riding recently as well and substituted with more resistance training had made little difference to fat retention.

One very useful thing I have noticed is that according to MFT im 200 down on the Carb intake.

I have read and this makes me think that it really is what your eating and when (read glycogenic response to food) and not just calories in V’s calories out, but I’m interesed to hear what you guys think.

Here’s yesterdays page;

Link

Oh no, I’ve got 2 years to buy a new wardrobe from the Officers Club 🙂

So what, you can’t wear a hoodie if your over 40?