No Crust Racing

As for exercise. My Surgeon had this to say. Go as hard as you like so long as you're not putting ANY weight on the broken leg. So after two test sessions I've found I can, with the aid of a chair for either propping the leg on or sitting on, bench at full weight, ezy bar curl with reduced ROM as I'm sitting, still do dips, abs, hammer curls (sitting), military press (sitting) and can do one legged squats, calf raises on the good leg and do some leg extensions from the knee on the bad leg. He said all of this is fine, there's also literature to support that working the good leg partially translates to the bad so hopefully atrophy will be reduced on that leg. All in all, enough to keep me going for now. He did say that it would be quite some time before I had 100% no holds barred use of the broken leg, up to a year depending on my commitment. By that he means, 100% sprinting, turning, pivoting, lifting etc without a second thought. He said I should have fairly full usage of it well before that, but that it takes quite some time before you can really forget about the injury sustained.

Car must be sold gents, make an offer.

Any thoughts on the best approach dietary wise guys?

Honestly, I'm a bit pissed. I cover 90-100ks a month of running/walking, not to mention the incidental amounts from Gym, work, daily movement etc Plus I do a little bit of leg exercise so I would have assumed my shit was more resilient than this. It was very disappointing to realise the extent of the injury and how long I'd be out for. But enough woah is me. How do I maintain what's still there? A guy at work has a small under desk mini exercise bike. I thought I could borrow that and use it with my arms for some cardio too. What's the best approach with protein and avoiding muscle mass depletion?

No it rolled outside, that lump you see is the Tibia with the foot having rotated almost 90 degrees clockwise when looking down on it. I found out last night I actually have 7 small screws and one large one that goes through to the Tib to lock the whole thing in place, looks pretty crazy in there. What can be done diet wie to maintain the muscle mass? Just protein? I use Dymatize Elite Fusion 7, it's a blended protein more aimed at recovery. I'm just having a half serve daily at the moment while I try and work out what to do. I'm trying to avoid high fat/sugar foods as I'm so inactive to hold off the fat build up also. Here's some pics from the clinic, cast was too tight so they gave me a new one and I took the opportunity to get some snaps.

Just got these from the hospital. It's my right leg, so that lump is the Tib, not my ankle.

Google search: Exercises for the mildy retarded + people who can't run without hurting themselves. =\

Cheers Brian. Yeah it wasn't the most comfy sensation Mitch.

I've got the x-ray, tib is fine. Been doing some reading and staying off it completely seems to be standard advice for a broken leg bone, regardless of which it is.

Outdoor, sprinting for cover during the last game where the buck had to cross the firing line, we had paintballs left so he did it again but chose his 3 groomsmen to come with him (I'm the best man in the wedding which is 3-4 weeks away, should be fun on crutches). So I was sprinting and put my left foot too close to a little gulley/creek (less than a meter deep) and the ground gave out, when I put my right foot down, shit got real and I cratered into the little gulley thing. Good times... Yeah I plan on having a chair/box I can rest the leg up on so the foot is not on the floor. I realise it will take some power out, but that's cool.

Hey guys, Had a mishap at paintball on the weekend and dislocated my ankle and fractured the fib. I've got a plate and some screws and am currently laid up, working from home on the recliner. My first appointment with the fracture clinic is this Monday where they will assess it, put a proper/full cast on it if the swelling has stopped, and give me some details on where we go from here. I realise this is a 8-12 week injury and that it will take quite some time before I have full usage. I've been told NO weight bearing on that leg for at least 8 weeks. Oh and no driving... Given I'm 30, I don't expect a miracle 4 week recovery or anything like that. In the meantime, I don't want to fall off the wagon too much in terms of the rest of my exercises. I'm expecting at least 2 weeks of doing nothing to allow the swelling to subside from surgery and to allow that wound time to seal up a bit. After that, I'm thinking that I could at least be doing some exercise to try and not lose too much strength in other unaffected areas, chest, bi's tri's etc. Has anyone had first hand experience with this sort of thing or is anyone here a Physio that can comment? I'll ask at the clinic as well but the more info the better. I've got free weights at home, and a bench press and have already discussed with the missus about possibly stacking the bar for me. I'm old enough now to listen to my body and not to rush things so I won't be going crazy trying to push heaps of reps or weight, my main focus is to get the ankle/leg better and to try and minimise as much muscle loss, and keep fat down, as possible. At present, I'm 6ft, 84kg, 12% BF on one of those cheapo electric home scales if that helps, nothing special I know, but it's taken me a little while to get back here after some gym related injuries and I don't want to go any further backwards than I have to. Obligatory pic. Possibly more to come.

Open to offers guys

Motorola Xoom 2 Media Edition - Android powered tablet. 8.2" Display Dual Core 1.2GHz CPU. 1GB RAM. 16GB of Storage. Built in Infra-red to control your home theatre. In very good condition. Comes with charging cable and adapter, the original box and manuals, and a leather case that doubles as a stand. Looks like this: http://cdn4.digitaltrends.com/wp-content/uploads/2011/11/motorola-xoom-2-media-edition.jpg Can supply pics of the actual item when I'm home this evening if needed. And full specs can be found here: http://www.motorola.com/Consumers/GB-EN/Consumer-Products-and-Services/ANDROID-TABLETS/ci.Motorola-XOOM-2-Media-Edition-GB-EN.alt#anchor $250 ono

No longer required due to company car. 149,980ks - Full 150k service completed which included oil, oil filter, new long life spark plugs, new front pads, new coolant, new brake fluid, and I also had the diff and gearbox serviced as I was planning on keeping this car for much longer. Receipts and complete log books included as is a second key and alarm remote. Car is in very good condition and has cruise, dual zone climate, leather steering wheel, 17" alloys, reversing sensors, Fairmont gauges and interior (white lighting instead of green), in dash 6-stacker, rear spoiler, ZF 6spd auto, and front and side airbags all as standard. As for accessories, It has had tinted windows, a tow pack, a bonnet protector, dash and floor mats, and a factory Auxiliary input for the stereo added. It's a great car to drive and returns excellent fuel economy for a full sized family car due to the 6spd auto. The car does have a few minor blemishes, mainly in the way of stone chips and paint blemishes on the front end from highway driving but nothing major for the age and kilometers and additional photos can be provided, inspections are also welcome. I have not had a road worthy completed at this stage but I cannot imagine it will need anything other than tyres as it has been well maintained. $11,500 ONO - Can be had cheaper without RWC or Reg, make an offer, Car is located in Albury Wodonga and has Victorian Rego until January. Should you have any queries feel free to message me or contact on 0488 442 734. Cheers

I can vouch for this car, Chris bought it off me 5-6 years ago. It had 32,000ks on it back then and has obviously done little since. It also has more power now than when I had it and no doubt has been well looked after. He travelled over 6hrs to me to get it as he was after one in good condition. If it helps at all you can take a look at some other pics of the car here from back in the day the really show off the colour, the paint on this thing is beautiful. http://www.facebook.com/media/set/?set=a.59053039837.84715.753524837&type=3 Good luck with the sale and can the new owner please PM me when you take ownership so I can keep tabs on the car

Bump

YouTube has done something weird to the clip, some anti-shake feature, and it now has a fish eye effect in some parts which is not there in the uploaded file. I'm working to sort that but the site is currently undergoing maintenance.

Here's an example of the cheapo setup I was talking about with RaceChrono data overlayed. Basically all settings on low on the camera, encoding etc

11,500 and can be had cheaper without rego and rwc, excellent daily and makes a great family car.

Details on the caddy? Found this but no details on the car, what's done to it and what made them want to Targa a Caddy? http://www.targa.com...&team_id=236322 Edit: Hah! Check this out. " A bigger turbo is pumping 45psi of boost into the diesel engine, which is limited to 450nm of torque and puts around 130kw at the wheels through a limited slip diff. And what’s more, it’s lighter than the Golf it’s based on, too."

"955 Ryan ‐ Sierp 2005 Volkswagen Caddy 9MSD 43:03 9 20:39" What?

Some great pics in there.

I've been cobbling together a little system for myself and have just started testing it. For $45 delivered I grabbed a Kodak Playtouch HD - http://store.kodak.com/store/ekconsus/en_US/pd/PLAYTOUCH_Video_Camera/productID.200992300 Even on the WXGA setting of 480 the quality is quite good. IT also does 720 @ 30fps, 720 @ 60fps for slow mos, and 1080 @ 30fps. Battery life is listed as around 110-120mins when recording at 720 @ 30fps, I'm expecting more when using the lower quality WXGA setting which should be fine for YouTube clips. I've worked out that a 4GB SD card should be enough data for a track day, but for the extra 50 cents I'll just grab an 8GB (testing with a spare 1GB atm). It has a USB arm built in so it can be charged on the fly, Winton also has powerpoints and I've got a USB car charger so topping it up won't be an issue if it's needed. Initial testing is good, though I'm not sure how the audio will fair in track applications or outside of the car. When tested in an adjustable phone mount in the work car it picked up a lot of noise from the mount vibrating, but I guess that's to be expected. For around $5 though you can buy a Sony Stereo External Mic off eBay, which seems to be quite popular for people running these types of cams. I bought an adjustable suction mount off eBay for under $5, it's on the way so can't comment on quality on that yet. I'll start out by doing in car footage so if the mount fails it won't be a huge dilemma. If it proves to be trustworthy I'll attach it to the outside of the car, though I'll likely knock up some kind of protective case as well, or a tether to the car. I grabbed some universal screen protectors for $1, as the unit is touch screen, and I cut one down and put it over the lens. I've dug up my old Nokia E52 and have RaceChrono installed on that and have dabbled with a program called RaceChrono2AVI which allows you to generate gauges from gps mapping data and overlay those onto your in car footage. This will at least give me a track overlay with position and speed. The internal 1Hz GPS is not accurate enough though so I'll likely buy a QStarZ 10Hz unit and connect that via Bluetooth as that's a proven combination. So all up I'll have spent under $150 (though I already had the phone) and should be able to get some OK footage with basic data on top that will show split times etc. At the moment I'm still testing all this as I'm in the process of fixing the car but I'll post some footage when I have run it all at the track.

I dunno Bris, in my head there's been a few times when they've pitted because his lap times were dropping off, not because they were trying to be overly tactical, but again, I'm just an armchair commentator. Some hefty entry fees there just for the privilege of being involved...