CALORIE MATH FOR GOING THE DISTANCE

RELENTLESS CROUCHED at the starting. Hearts pumping and thumping in time. The gun sounds, the flags go up. Churning and burning...

... we yearn for the cup.

We're going the distance,
we're going for speed.

How do we fuel that?

After getting...

• 63 mi
• 6056'
• 4:38:09

... it done today.

Because I felt great and put out power the entire ride at race pace...

... what was caloric intake and what am I going to need at Sea Otter next week?

Based on today,
I burned 2927 calories.

Consumed 340 calories/hour.

Based on that and my predicted finish time at Sea Otter being 5-5.5 hours...

... I'm figuring 1 hydration pack/lap with 850 calories of carbohydrate.

===

Yes, I poached the lyrics to the great Cake song, The Distance, to open this post.

Check it out: https://music.apple.com/us/album/the-distance/254347645?i=254347756

===

164.4/12.6%
7ish hours sleep
570 anti-oxidant level
no Upper Body: 60 push ups, 15 pull ups, gripper, heel and toe raises
no Lower Body: body weight squats and split squats
90/111/-22 Strava

https://www.strava.com/athletes/10248

WHEN INSANITY ACTUALLY WORKS

EVER DO THE SAME THING and expect to get different results? Nah, not us. We'd never be that insane. We only do things...

... that generate better results.

Or do we?

In some cases, doing the same thing over and over and over,
does yield what we are looking for.

And, I'm working just that...

• same bike
• same shoes
• same nutrition

... for Sea Otter.

By doing that, I'll...

• discover any imperfections
• get my body super used to the set up
• hone in my diabolical plan to slay the day

... make necessary adjustments.

These are things that occupy my mind when tapering.

What do you do?

===

163.6/12.6%
8 hours sleep
570 anti-oxidant level
√ Upper Body: 60 push ups, 15 pull ups, gripper, heel and toe raises
no Lower Body: body weight squats and split squats
83/87/-3 Strava

https://www.strava.com/athletes/10248

GETTING FIRED UP FOR SEA OTTER

SOMETIMES, okay almost every time, we are focused on an A race a darkness inevitably crops up. Life gets a little overwhelming because we are eversoslightlytotally...

... out of balance.

Gotta be honest.

I've been in a total funk about going to Sea Otter...

• P/I has been on fire, best Q1 ever
• ton of travel already done
• ongoing bike fit issues

... there's only so much the Ol' Diesel can do.

But, today...

• New fancy shoes are wonderful,
  and I think I've nearly nailed the bike fit with their arrival.
• Knowing there's no more fitness to be gained,
  has freed up some time and energy.
• Finding the perfect song to play in my mind during the Fuego XC,
  Apache, by the Incredible Bongo Band.

... got my head straight.

There are a few more boxes to tick.

Six days to get it done.

Here's a link to the song: https://youtu.be/WY-Z6wm6TMQ?si=qCMD6NlcCIEctwBk

===

164.2/12.6%
7.5 hours sleep
650 anti-oxidant level
√ Upper Body: 40 push ups, 10 pull ups, gripper, heel and toe raises
no Lower Body: body weight squats and split squats
86/93/-7 Strava

https://www.strava.com/athletes/10248

THE EASIEST/HARDEST SQUATS

THERE ARE TRADEOFFS AND TRADEUPS when it comes to strength exercises, along with things going badly...

... having potential.

Here are some positives.

First, here's a weird stat from Dr. Rhonda Patrick, 10 body weight squats every 45 minutes regulates blood glucose...

... better than a 30 minute walk.

Not, too exciting except the time savings.

This one is better.

The great Jeremy Wariner inspired the heck out of me in the 2000's... 

• ranked #1 in the world 2004-7, 2010
• 5 World Championships
• 3 Olympic Golds

... such a graceful, effortless 400m runner.

When I stumbled across his strength program, I thought I can do more...

... the body weight squats are easy to incorporate.

And quite hard.

After a snappy group ride...

... the quads were barking.

===

165/12.6%
7.5 hours sleep
680 anti-oxidant level
no Upper Body: 40 push ups, 10 pull ups, gripper, heel and toe raises
√ Lower Body: body weight squats and split squats
87/96/-10 Strava

https://www.strava.com/athletes/10248

IM POSSIBLE

THE TEENS HAD SET UP A JUMP. As I came around the sweeping turn, with a little too much speed, I began drifting wide and perfectly lined up to send it. At the last moment, I locked up the rear...

... sliding and slicing to safety.

There was no way I was going to launch into a blind landing.

Challenging as it looked on take off, when I rolled around to scout the landing...

... I could see it was straight forward and smooth.

How many things are like that?

We see something that looks impossible,
look behind the curtain...

... and realize it can be done, if we work at it.

I'mPossible.

===

===

165.8/12.7%
7.5 hours sleep
630 anti-oxidant level
√ Upper Body: 40 push ups, 10 pull ups, gripper, heel and toe raises
no Lower Body: split squats, step ups
85/89/-5 Strava

https://www.strava.com/athletes/10248

THE SCAFFOLDING THAT MAKES US

WE HAVE A LOT OF SUPPORT MECHANISMS at our disposal. They give us context and social standing...

... they are the scaffolding.

Not us.

We aren't...

• PRs
• KOMs
• Trophies

... the digital and analog trinkets.

We aren't...

• who 
• what
• analysis

... the coach says we are.

These markers and people are merely there to help us...

... understand and discover our true potential.

Once we reach that...

... the scaffolding is no longer necessary.

===

166.6/12.7%
8 hours sleep
630 anti-oxidant level
√ Upper Body: 60 push ups, 15 pull ups, gripper, heel and toe raises
no Lower Body: split squats, step ups
86/97/-11 Strava

https://www.strava.com/athletes/10248

HOW TO RIDE FAST

THE MORE TECHNICAL the course, the more we go for increased speed, the more we stress our skills...

... the more strict we have to be.

With our vision.

Sure, we can ride no hands down the street...

• head moving around to all sides
• hands relaxed and swinging
• daydreaming

... no problem.

But, the only way to ride fast...

... stay focused on where we want to go.

===

165.4/12.6%
8 hours sleep

610 anti-oxidant level
7.A5 hours sleep
√ Upper Body: 60 push ups, 15 pull ups, gripper, heel and toe raises
√ Lower Body: split squats, step ups
86/99/-13 Strava

https://www.strava.com/athletes/10248

https://www.strava.com/athletes/10248

WEIGHT FOR IT

SOME OF WEIGH OURSELVES daily, even multiple times a day. Looking for bits of encouragement and straight up obsessing. We know who you are, and hope...

... you aren't making this mistake.

Errr, lie.

After a ripping Sea Otter prep ride...

• 836 Historic Relative Effort per Strava
• 8,284 ft 
• 74 mi

... I weighed myself.

I did not believe what I saw...

• woke up at 165.2
• returned from ride at 161.3

... meaning, I knew it was garbage.

Clearly I donedid a whole lotta sweatin',
probably didn't eat enough,
def didn't drink enough.

I did not "lose" 4 pounds of ballast.

In fact, it's 10pm, been drinking all day. 

Still thirsty.

The point is...

• track it
• try n stay ahead of it next ride
• then, replenish, replenish, replenish

... yes, weigh ourselves before and after.

Click the pic if you wanna see a snippet of the day.

165.2/12.6%
610 anti-oxidant level
7 hours sleep
no Upper Body: 40 push ups, 10 pull ups, gripper, heel and toe raises
no Lower Body: split squats, step ups
83/81/-1 per Strava

https://www.strava.com/athletes/10248

SECRET POTIONS

EVERYBODY'S GOT A SECRET POTION, something they know works like magic and are unwilling to share with others, even friends. Since...

... it might escape into the ether.

Competitive edges matter.

Ah crud, this is sounding too much like an advertorial.

Lemme cut to the chase.

For years, I loved, used, espoused PR Lotion...

• no lactic burn
• push way harder
• actually set some PRs

... because, for me, it worked.

But, there were some...

• paste would separate
• impossible to get all of it out of the bottle

... things that sucked.

Next thing I know, this kid AJ, develops a competitor...

• no lactic burn
• push way harder
• superior delivery system
  

... and I test it.

I love it.

I ping him.

HI, I'm Todd Brown and I love your product.

Hi, I'm AJ and I love your RaceDay Bags.

Well, let's do some biz.

Let's do it.

What's that mean to you?

You can get his branded merch, made by us, on his site.

You can get his product, 2%, on our site...

... with this code: 2%SAVE20

https://pedalindustries.com/collections/2-performance-faster-longer-stronger

164.2/12.6%
650 anti-oxidant level
7.5 hours sleep
√ Upper Body: 40 push ups, 10 pull ups, gripper, heel and toe raises
no Lower Body: split squats, step ups
83/81/-1 per Strava

https://www.strava.com/athletes/10248

... WHEN I'M 64

BIRTHDAYS ARE A LOT OF FUN. There's always that oldster on the socials doing a pushup for every year loop 'round the sun. Can't blame 'em...

... we do the same thing.

In miles,
kilometers,
or some metric.

I thought today I'd be that guy...

• 64 miles on road
• or 64k on dirt
• 64 pushups
• 64 min ride
  
• 6400'

... then, I stopped.

Is this really where I thought I'd be at 64?

Nah, it's way better.

===

163.6/12.6%
650 anti-oxidant level
7.5 hours sleep
no Upper Body: 40 push ups, 10 pull ups, gripper, heel and toe raises
no Lower Body: split squats, step ups
84/90/-6 per Strava

https://www.strava.com/athletes/10248

THE ORIGIN STORY OF SVEIN TUFT

WE ALL HAVE AN ORIGIN STORY that got us to where we are. That first event: a movie like Breaking Away, a chance glance at the Tour de France, the first time...

... we experienced real freedom on borrowed equipment.

On our own.

For some it starts very young.

The great Svein Tuft...

• 13 time National Champ
• TdF stage winner
• Uber pro

... started out at 16.

Dropping out of school to spend more time in the mountains, hauling a 60 lb trailer into the wild.

How's that for base miles?

For me, The Velo Podcast is hit in miss, but this interview with Svein is so compelling...

• a purists approach to racing
• crazy stories from hopping trains to UFOs
  
• and a golden voice tracing a remarkable career

... I listened to it right though.

It's the kinda thing that simultaneously makes one feel small...

... and chomping to risk safety and accomplish much more.

Here's the link: https://podcasts.apple.com/us/podcast/velo-podcast/id1151541159?i=1000757721435

His book is free on Kindle Unlimited.

THE VERY GOOD THING ABOUT A SUPER SOFT USED BIKE MARKET

HOW MUCH FOR THAT BIKE in the window? We drool over the shiny new thing, irl or online, wondering if we'll ever get it...

... is it worth it?

Sometimes.

Especially, right now. 

With a little bit of hunting, 
and some luck...

• complete bikes
• mostly there projects
• a majority of the parts we need

... can be had at massive savings.

I scored my latest superbike is an S-Works World Cup MTB...

• Frame and fork, Pinkbike
• Spec'd bars, e-bay
• picked up Spec'd wheels today, friend of a friend

... something I honestly only dreamed of.

For less than 40% of retail,
in nearly perfect condition.

This market won't last forever.

DOES DISCIPLINE EVER FAIL US?

HOW MANY TIMES have we wanted to quit? Not the race, not the meet up with local speedsters. Something much easier. Quitting...

... the daily routine we know pays dividends.

Discipline never fails.

We do.

Discipline delivers.

After a week of pallid results...

• slow sales
• crummy workouts
• friction in the home

... laziness creeps in, it's easy to rationalize, be weak, take short-term gratification..

Get back on it!

Pay for our transgressions...

• step it up
• go harder
• push more

... cleans ourselves in the fire.

Discipline leads to winning.

===

I need messages like this because I do have to go to war when the results aren't showing. When things are sucking for a few days in a row...

• Sales slow.
  Pick up the phone.
• Lbs too high,
  put down the chips.
• Out of synch with loved one,
  do better, give more.

... that's the time to get back on it!

===

165.6/12.5%
650 anti-oxidant level
8 hours sleep
√ Upper Body: 80 push ups, 20 pull ups, gripper, heel and toe raises
no Lower Body: split squats, step ups
83/84/-2 per Strava

https://www.strava.com/athletes/10248

REBELYES!

WE ARE REBELLIOUS. The things we say Yes to, the things we say No to, are in our nature. The proof...

... we don't care what others think.

We're doing it.

Rebels stick out.

Make others uncomfortable.

Because it's...

... unbearably obvious they are executing a plan.

Seemingly out of nowhere, we are...

• fast
• lean
• healthy

... making it look easy.

Defining winning on our own terms.

rebelYES!

===

164/12.5%
640 anti-oxidant level
8 hours sleep
√ Upper Body: 100 push ups, 25 pull ups, gripper, heel and toe raises
√ Lower Body: split squats, step ups
83/84/-2 per Strava

https://www.strava.com/athletes/10248

THE RESET RIDE

TODAY WAS JUST WHAT THE DR. ORDERED. No death march, no friend chasing, no slogging...

... playful, with a steady drip of adrenalin.

Just me.

It wound up being longish...

• 38 miles
• 3:44:32 moving
• 5,266' elevation

... while feeling short.

MTB always does that to me.

Smell the flowers,
punch up the steep stuff...

... let it rip all the way down.

Bliss.

Before each descent...

... I cued up Boston's Rock N Roll Band.

Is there a better 15 second intro?

The whole time I'm out there, I'm thinking of how this epicness is going to end...

... at with Parlor Donuts and Diet Dr. Pepper.

Now, that's a proper reset.

===

You might like this:

===

164.2/12.5%
640 anti-oxidant level
8 hours sleep
no Upper Body: 40 push ups, 10 pull ups, gripper, heel and toe raises
no Lower Body: split squats, step ups
85/97/-13 per Strava

https://www.strava.com/athletes/10248

THERE'S NOTHING WRONG WITH LOW T, IF...

HOW DO WE OVERCOME LOW T? Lifting heavy kinda moves the needle, chomping red meat might help, maximizing sleep and minimizing stress, sorta. But...

... how do we really increase quality outputs?

Like setting PRs.

In 2019, MIT professor Patrick Winston gave a legendary 1-hour lecture called "How To Speak".

His formula for Quality output fits so nicely into the endurance...

• KNOWLEDGE is most important
• Practice is next up
• talent is least

... athlete's mindset and ethos.

Is that true?

===

163.8
610 anti-oxidant level
8 hours sleep
√ Upper Body: 40 push ups, 10 pull ups, gripper, heel and toe raises
no Lower Body: split squats, step ups
83/85/-3 per Strava

https://www.strava.com/athletes/10248

NEVER BREAK THE CHAIN

THE TOP REASON we endure is the connections we make. Even the most monk-like of us have a some one or two or three...

... who keep us engaged.

And, then some.

38 years ago today, Surfergirl and I tied the knot...

... all because I rode shirtless to a boat party with mutual friends.

Within two weeks, she closed the deal...

... Will you help me find a bike to ride with you?

(it had to be pink)

Ten years later...

• a tandem pulling
• a kid on Burley half bike
• and two in a Burley trailer

... five of us were rolling through life.

There have been plenty of ups and down,
none of which I'd ever trade.

From the great Fleetwood Mac:

I can still hear you saying,
You would never break the chain...

... Chain, keep us together.

===

163
640 anti-oxidant level
8.5 hours sleep
√ Upper Body: 60 push ups, 15 pull ups, gripper, heel & toe raises
no Lower Body: split squats, step ups
84/93/-10 per Strava

https://www.strava.com/athletes/10248

MASSIVE FATIGUE

WHEN FATIGUE LEAKS start springing up it's easy to mistake them for progress. We don't need an app to tell us we're tired, we need one...

... to knock some sense into us.

Or, we doomtrain.

I'm right about there...

• 4 huge Saturdays in a row
• 2 of them big races
• plus lotsa volume

... and it's showing.

Not just on the bike,
like it did today.

Limped home from Wednesday Worlds,
after feeling like I'd PR'd the Pain Cave segment...

... only to learn I'd lost 30 seconds on the final climb.

I'd call that a faux burn.

And it was somewhat representative of the rest of the day.

Our sweet, bubbly daughter dropped by for a visit.

How was your day?

Fine.

Dad, how was your day?

Good.

Didn't have the heart to tell her my day kinda sucked because I'm fatigued, not sleeping great, and my knee is killing me due to my freakin' bike fit stenching.

Here's what I'm gonna do...

• much easier easy days
  
• more time between the hard days
• delete the underfueled, deathmarch Saturdays

... 3 weeks out from Sea Otter.

Time to maximize recovery,
fix my various aches and pains
make sure the Little Devil (mtb) is dialed.

Then, Rip!

===

164.2
640 anti-oxidant level
7.5 hours sleep
no Upper Body: 40 push ups, 10 pull ups, gripper, heel & toe raises
no Lower Body: split squats, step ups
84/99/-15 per Strava

https://www.strava.com/athletes/10248

THOUGHTS ON THE NORWIEGAN METHOD

THE ENDURANCE CULTURE we are immersed in has many sub-cultures. Some based around personalities, others representing entire countries. It's a little...

... more than sampling Brazilian food in Rio De Janeiro.

And, I love moqueca.

It might even be a good meal the night before...

• grueling morning threshold work
• rest, recover, keyboard cowboy for a bit
• grueling evening threshold work

... a legendary Norwegian Method training day

Or a mandatory 5+ hours in Zone 2.

If you haven't been keeping track, this little ol' country has been crushing...

• cross-country skiing
• speed skating
• triathlon
• track
  

... everything endurance.

Now, Uno-X is rising up the pro peloton.

Will it work for us?

Maybe,
if we commit.

My own experience?

I've been testing something similar this year...

Monday - short, all out sprints vs weights
Tuesday - low Z2
Wednesday - vicious group ride
Thursday - mid to high Z2
Friday - Z1-Z2
Saturday - either an extra long group road ride, or gravel/mtb, with lots of threshold.

... it seems to be working.

How about you?

===

164.4
620 anti-oxidant level
8 hours sleep
√ Upper Body: 40 push ups, 10 pull ups, gripper, heel & toe raises
no Lower Body: split squats, step ups
83/93/-7 per Strava

https://www.strava.com/athletes/10248

WHERE ARE WE SPRINTING TO?

WE SEE THE FINISH LINE, feel our competitors, hear their gasps, see them in our peripherals... 

... how far can we sprint?

Should we.

Timing our last max-effort pedal stroke to end exactly on the line won't work.

Running out of gas even a split second before crossing can be disastrous.

We've got to keep accelerating/maintaining full speed beyond the finish line.

The ultimate final spurt being...

... the bike throw.

It won't always lead to victory, but...

• keep accelerating
• maintain full speed
• deliver maximum when it counts

... this is how winners win.

It works with all endeavors.

===

165.8
580 anti-oxidant level
7.5 hours sleep
√ Upper Body: 80 push ups, 20 pull ups, gripper, heel & toe raises
no Lower Body: split squats, step ups
83/93/-10 per Strava

https://www.strava.com/athletes/10248

WHY BMXrs ARE FASTER

ONE OF MY ALL TIME FAVORITE RACERS, is the great John Tomac. He came up through BMX, dominated the MTB scene, XC and DH, started crushing the roadies...

... eventually racing in Europe with the Motorola road squad.

How did he do that?

Locally, some of the very best racers I've battled...

• superior sprinters
• excellent bike handlers
• calm as cucumbers slicing and dicing crits

... trace their roots back to BMX.

What do BMXers do...

...  over and over again?

30-40 second all out sprints.

Not,
let's go fast.

Ride it like you stole,
lightning starts.

I thought about that as I cooled down,
close to home.

The ride was fast,
and I'd felt great.

Best I've felt all year.

Confirmed by a few of PRs, on Starva.

I think my Power Spikes sessions...

• all out
• 10-20 seconds
• lots of rest in between

... are starting to pay dividends

Over the course of about 2 hours, 
I'll get in 20-30 sprints with
tons of rest in between.

Maybe I was inspired by this outstanding collaboration we are doing with the one and only...

... Radical Rick!

https://pedalindustries.com/collections/radical-rick-store

https://pedalindustries.com/collections/radical-rick-store

===

163.6
680 anti-oxidant level
8 hours sleep
√ Upper Body: 40 push ups, 15 pull ups, gripper, heel & toe raises
no Lower Body: split squats, step ups
82/90/-9 per Strava

https://www.strava.com/athletes/10248

THE DIFFERENCE BETWEEN CARDIAC DRIFT AND CARDIAC SAG

HEARTRATES CAN BE SO DUPLICITOUS. With all the fancy ways to measure the all important tickers, one would think we'd have...

... perfected interpreting the data.

But, there's drift.

And, there's sag.

Never heard of sag have ya?!

Well, here's how my climby ride...

• 7861 ft
• 47.21 mi
• 460 Historic Relative Effort

... went today.

The start was spicy.

First 45 min was pure threshold,
yielding a few PRs,
HR 150-160.

That is what I call Cardiac Sag,
it's early in the ride and we're romping along...

... and our ticker is freshly ho-hum about the effort.

Two hours later, under a summer-like sun,
no PRs and power bouncing between endurance and tempo...

... with the HR still still in the threshold range.

That is what is commonly known as Cardiac Drift...

... the power plummets while blood pumps along as if a much bigger effort was underway.

TBH, when I finally met up with my friends who left me for dead...

... I lied.

Told them I'd had mechanical issues and cramping.

The truth was I found a lone tree,
finished my last bottle...

... sobbing in my helmet.

Is there anything at all to learn from this?

Why, yes, there is.

When we know a challenging day lies ahead,
keep the power in check early and ignore that lying Cardiac Sag.

Hours later, if we haven't buried ourselves early, the Cardiac Drift should be minimal...

... the power output still strong.

===

164.8
540 anti-oxidant level
7.5 hours sleep
no Upper Body: 75 push ups, 15 pull ups, gripper, heel & toe raises
no Lower Body: split squats, step ups
84/104/-20 per Strava

https://www.strava.com/athletes/10248

PREDICTIONS FOR MILAN SAN REMO

WHACKY PREDICTIONS are one thing, fake drama are another, and I can't help but laugh at the click-bait Velo is serving up...

... are they that desperate for eyeballs?

Probs.

I mean...

• Why We Need Mathieu To Win
• Milan-San Remo Used To Be Cyclings Most Wide-Open

... this is manufactured drama.

We don't need Matty to win,
and "used to be" assumes set in stone forever.

So lemme throw my title into the ring...

... LOOK WHO SNATCHED A STUNNING V AT MILAN-SAN REMO!

Opening line...

... RECOVERING AFTER A VICIOUS group ride, chillin' on the couch, I was thrilled to see Tom Pidcock catch the cocky kings preening...

... to snatch a stunning win!

There's my kindasorta risky prediction for the podium...

... the entertainment will be as inspirational and daredevilly as ever.

===

162.4
680 anti-oxidant level
8 hours sleep
no Upper Body: 75 push ups, 15 pull ups, gripper, heel & toe raises
no Lower Body: split squats, step ups
80/78/1 per Strava

https://www.strava.com/athletes/10248

VIDEO RACE REPORTING

ABOUT 10 DAYS INTO OWNING THE META/OAKLEY glasses, I can share a little more with you just in case you're wondering...

... is it worth it or will it become another expensive paperweight?

The proof.

It took a few days, 
multiple stabs at the tech,
to finally produce a first take.

You know...

• stats - Strava
• music - AI guided
• voice over - yours truly

... the fun stuff.

Using iMovie was janky,
the formatting just not great for the socials.

The current output is via CapCut,
a TikTok product I'm testing for 6 more days...

... before they want to drain me dry with a premium subscription.

The full vid is on YouTube: https://youtu.be/LUCvXs6X_x0?si=VqHXZ0AuuMPNyiRR

First 3 min on Insta: https://www.instagram.com/reel/DWEvgDpgGeL/?utm_source=ig_web_copy_link&igsh=NTc4MTIwNjQ2YQ==

We've pulled in a number of new subscribers,
which is pretty cool.

Lemmekno your thoughts.

===

165
740 anti-oxidant level
8 hours sleep
no Upper Body: 75 push ups, 15 pull ups, gripper, heel & toe raises
no Lower Body: split squats, step ups
82/90/-9 per Strava

https://www.strava.com/athletes/10248

IS IT THE DOPAMINE OR THE SANCTUARY?

ON THE START LINE, it's impossible to tell what hoops were jumped through, which bars were cleared. Everyone looks mostly the same. Slightly panicked with a touch of optimism...

... hoping to replicated the highs that got us here.

Day after day.

What else can explain our passion?

And, our abilities to compartmentalize responsibilities...

... things we call life.

Take reader Bobby:

Three kids, 2 with significant intellectual and physical disabilities. So a lot of other stuff going on, for me the structure and predictable result is kind of a sanctuary of something that I can actually control. That’s the beauty of cycling I think, it can be so many different things to different people and in most cases provide you with what you need.

Sanctuary.

Our happy place, 
where we receive our favorite release...

... dopamine.

===

165
700 anti-oxidant level
8 hours sleep
no Upper Body: 75 push ups, 15 pull ups, gripper, heel & toe raises
no Lower Body: split squats, step ups
81/87/-7 per Strava

https://www.strava.com/athletes/10248

SPEED BY A THOUSAND SPRINTS

HOW OFTEN SHOULD WE TAP into other sports for inspiration? Is crossover really a thing or just a distraction? What...

... can we learn from runners?

Arguably the oldest sport.

Specifically, sprinters.

Like the great Carl Lewis who has stated publicly...

... I never did weight training?

Whaaaaaaat?!

As I rolled out for another sprint session last night, I wondered...

• on bike power > in gym power
• sport specific work > isolated muscles
• demands of controlling the chaos of sprinting > the danger of incorrect form with heavy weight

... is my intuition doing me right? 

After many 5-20 second all out efforts,
I racked up 18 minutes above VO2 max,
nearly 13 minutes in the Neuromuscular range.

Leaving not wiped out, but a massive dopamine high...

• on the MTB
• sprint vicious
• descend with joy

... because those sprints were spaced out with fun.

If it works for an Olympian and World Record setter like Carl...

... maybe it'll help us Rip On RaceDay.

===

166.8 lbs (yikes!)
680 anti-oxidant level
8.5 hours sleep
√ Upper Body: 75 push ups, 15 pull ups, gripper, heel & toe raises
no Lower Body: split squats, step ups
709/74/5 per Strava

https://www.strava.com/athletes/10248

FIND THREE HOBBIES

HOBBIES ARE DIFFERENT from vocations. Vocations demand performance meets clear and certain standards. Hobbies are objects of play, which often...

... create surprising increases in performance.

Because they are fun.

The great Naval Ravikant claims we all need three hobbies...

• one that makes us money
• one that makes us fit
• one that makes us smarter

... which function as our identity.

Since you're here, 
I know you have one that makes you fit.

Some of us,
sometimes,
get our wires crossed.

Confusing our hobby for a vocation,
stressing out if we don't win the prize,
or obtain the contrived, imagined glory on offer.

It becomes more than obsession,
a job...

... leading to quitting, or worse, getting fired by those closest to us.

Pursuing excellence in our hobbies brings...

• joy
• wonder
• breakthroughs

... lifelong fascination and success.

What hobbies are making you...

• money
• fit
• smarter

... defining who you are?

===

166.8 lbs (yikes!)
700ish
6ish hours sleep
√ Upper Body: 80 push ups, 20 pull ups, gripper, heel & toe raises
no Lower Body: split squats, step ups
79/76/3 per Strava

https://www.strava.com/athletes/10248

HEAT TRAINING

IT'S BEEN UNSEASONABLY WARM in the western US this winter leading to lots more riding outside...

... which is a good thing.

Experienced it first hand racing in AZ.

Temps in the 90s.

Which got me thinking can increase our...

• blood flow
• blood plasma volume
• and blood stroke volume

... can we get those benefits indoors?

Yes.

In sauna.

Don't have a sauna?...

• hot tubes
• smokin' hot baths
• wearing a ton of clothing

... there are low-cost options.

The great Andrew Huberman has an in depth podcast and also covers...

... increased growth hormone.

https://youtu.be/iuPQmw4Ax00?si=n_0ven-pIfIeAmS9

The great Dr. Rhonda Patrick states that hitting the sauna after an aerobic workout will do more to...

... improve our V02 Max, that just the exercise.

Lots to discover and play around with and discover with our own programs.

===

164.4 lbs
700ish
6ish hours sleep
no Upper Body: 100 push ups, 0 pull ups, gripper, heel & toe raises
no Lower Body: split squats, step ups
79/71/7 per Strava

https://www.strava.com/athletes/10248

TWO 60+ RACERS GO AROUND THE OUTSIDE, AROUND THE OUTSIDE

SOME OF US NEED A HYPE UP SONG on raceday. We crank the volume on the way to the start and burn that tune in...

... till it's vibing on our skin.

Too much occasionally leads to lots of blood.

40 of us on the start line.

6th into the single track,
reached my pal Tim and slotted into 5th,
worked together a latched on to Chris.

The three of us stayed mostly connected bouncing through the rockytwistytechy stuff.

Once in the clear we worked to catch second place,
with Chris doing almost all the work.

I felt really good, but since Chris put 20 minutes on me on this very course a year ago,
and 7 minutes on me two weeks ago at BWR...

... I lacked confidence to do any more than hang on.

We caught, passed and dropped second place.

On the last longish, smoothish downhill I pulled through. 

We had about 8 miles to go...

... and I wanted to take a dig to see if might we roll up on 1st place.

Weirdly, we opened a gap on Chris.

Didn't expect that at all.

Dropping into the Tech Loop,
things got rowdy.

We go over this ledge.

I take the easy way,
Tim charges the drop.

Boom!

I skidstop.

My friend is out cold.

Shift!

TLDR...

• He came to
• Asked me the same questions over and over
• Eventually got back on his surpringly unbroken bike

... and rode 4 miles to medical.

Where we found my other friend Mike.

Anyway....

My song for the day was Eminem's Without Me...

... the chorus Look who's back!

You're probably sick of reading about it, but, yeah... 

• set a bunch of prs
• rode in state of flow
• gained needed confidence

... 2 years post TBI and I really can actually ride my MTB.

===

164ish lbs
700ish
8ish hours sleep
no Upper Body: 100 push ups, 0 pull ups, gripper, heel & toe raises
no Lower Body: split squats, step ups
80/82/-2 per Strava

https://www.strava.com/athletes/10248

RACECATION: CACTUS CUP SECRETS

DESTINATION RACES ARE RAD. Traveling someplace new, experiencing the vibe and culture adds a to the adventure. If we're lucky, or good planners...

... we can stay longer.

Weeks, if possible.

Arriving plenty early, staying after...

• jet lag
• course familiarization
• breaking free of the grind and routines

... has myriad benefits.

Here's what I can tell ya about Cactus Cup/BWR AZ

Hotels are sparse...

... get an airbnb.

If you're vanning it...

... camping at McDowell is ideal, but it sells out super early.

I prefer to boondock it in town,
found an open field between two churches that's ideal.

There are bathrooms and showers at McDowell for day use...

... the Pemberton facility is better than the Sport Loop one.

Food...

• DB Bagel Cafe has a good breakfast selection
• Filibertos for Mex is ok, better than most
• Sapori D' Italia is fantastic Italian

... not a lot of choices.

Riding...

• McDowell
• Brown's
• Hawes
• Prescott and Sedona 2 hours away

... is so good, and different from our normal.

Work...

• I live at Starbucks
• Skylink is on the list
• Be super efficient and get outside

... if camping or vanning.

Distilling it down...

• AirBnB
• Sapori D'Italia
• Excellent riding

... the dessert in the winter has a vibe worth tapping into.

===

164ish lbs
700ish
8ish hours sleep
no Upper Body: 100 push ups, 0 pull ups, gripper, heel & toe raises
no Lower Body: split squats, step ups
78/64/13 per Strava

https://www.strava.com/athletes/10248

THE UNSETTLING QUESTIONS

LOOKING AT THE START LIST of any race can be intimidating. From the cat who always wins, the new kids aging up, it can be kind of a bubble buster. If we're not careful...

... we might not show up at all.

But, we did register.

So when the competition goes from Goliath to Godzilla in our minds...

... we've got to change our focus.

What...

• are our strengths
• can we do differnt
• is the unexpected

... then execute on that.

Never settle.

UH, OH... THIS GADGET MIGHT MAKE ME MUCHO FASTER

THERE'S ALWAYS ROOM for one more gadget as long as it makes sense, is easy to use, improves our lives. We resist the marketing message until...

... we can see ourselves using said gizmo.

I caved.

Rather than stay in an AirBNB before the race this weekend, 
I opted to save the dough,
stay in the van...

... and got me some Oakley/Meta Glasses.

Why, when I already "invested" in an Insta360 and a few GoPros only to discard them after a few uses?

Good question.

Here's what...

• very lightweight
• super easy to use
• an upgrade to something I already use vs a new thing.

... I love about 'em.

Here's what I hate to admit....

• I mock runners, hikers, riders with any kind of music device
• the speakers are great, not in my ears but in the arms of the glasses
• cranked up Rage Against The Machine, stomped on the pedals, effortlessly released the beast and started ripping

... could be a game changer.

Here's how...

• race footage
• group ride footage
• content for our socials

... I'm planning to use them.

I have 28 more days to take 'em back, but as the great Dana Carvey said...

... Not gonna do it.

Here's a link to what I shot today: https://www.instagram.com/p/DVxW7XagAAd/

===

164 lbs
700ish
8ish hours sleep
no Upper Body: 100 push ups, 0 pull ups, gripper, heel & toe raises
no Lower Body: split squats, step ups
80/75/4 per Strava

https://www.strava.com/athletes/10248

WHAT IS OUR STANDARD?

WE ALL HAVE A BASELINE for our fitness, something that no matter what we know we can accomplish, and if we're sliding...

... we'll do what it takes to ratchet back up.

That's our floor.

I've been on the road for nearly two weeks...

• no pull up bar
• no routine to bust out pushups
• sketchy meal choices and timing

... it's gonna hurt when I get back.

But, I'll get right back to the floor within a few days.

We're all like that.

How do we get better?

We raise the floor.

Want to set a PR...

• train more
• improve equipment
• sleep and eat a lot better

... raise the floor.

Want to improve the team?...

• let go of the laggards
• set new standards
• demand more

... raise the floor.

With the new floor,
non-essential options melt away.

As the great David Goggins says, Stay f*****n hard!

===

162.9 lbs
700ish
7ish hours sleep
no Upper Body: 100 push ups, 0 pull ups, gripper, heel & toe raises
no Lower Body: split squats, step ups
81/78/2 per Strava

https://www.strava.com/athletes/10248

YOU CAN'T ALWAYS WIN, BUT YOU CAN ALWAYS PUSH

SOME EVENTS ARE HECKBENT on producing mediocrity. Taking what seemed impossible and shaving it down to mockery...

... nobody wants that. 

At least, not us.

While the LA Marathon stooped to giving participation trophies to anybody who finished 18 miles, where...

• people hit the wall
• demons are confronted
• the wear become warriors

... Detroit's own Nathan Martin laid down the greatest finish of all 26.2 miles I've ever seen.

If you wanna get fired up, here's the link: https://www.youtube.com/watch?v=bba3AEzYBfI

Now, if that doesn't make you dream of sprinting for the win, then maybe this quote will get you outta bed a little earlier...

... You can't always win, but you can always push.

Don't take from me, watch this clip now: https://x.com/runliftrunlift/status/2030815422770262506?s=20

Nathan blesses us with this gold: I always challenge myself to push, regardless of if there is someone to chase or I'm all by myself. Because I know I want to finish giving everything I had... 

... You have to believe, until you manifest it, it's just kind of an idea.

Amen, Nathan Martin!

HOW TO WIN RACES AND INFLUENCE SPONSORS

THERE ARE LOTS OF CLASSIC books on personal development. They've been around for 150ish years, thousands if we include scripture...

... because they influence, guide, help us to improve.

This title popped into my head while walking in the desert.

How to Win Races and Influence Sponsors.

Why?

I dunno, 
the heat...

... channeling the great Dale Carnegie?

Which got me thinking maybe it's time to write another book.

Who doesn't want to win everything and get paid to do it?

I know what you're thinking...

... Ya greedy nogood sunuvagun!

Hear me out...

• there are a million ways to win a race
• starting with defining winning
• no sponsor is going to open the cash drawer
• unless we deliver value

... then, tell me if you'd be down to learn with me.

https://www.strava.com/athletes/10248

URBN GRVL AZ STYLE

WHEN TRAVELING we are often fortunate to meet up with a local and get invited to the local ride. There are so many opportunities for this to go wrong...

... or be the best day ever.

Today was a lot of both.

My local pal Terry invited to meet up for a social ride and rip some urban gravel.

Like a total newb, I...

• got anxious and did some pulling
• stayed in the front rotation
• most chilled in back

... was wondering why the first 10ish miles were so chill.

Scottsdale is so flat, makes ya wonder how the heck these guys can climb.

Then the shift hit the spokes.

The roadies pinned it, the pitch changed to 3-5%, the speed shot up...

... and I slowly shot backwards.

Not knowing where the heck we were going, or where I was, the little hamster was spinning and spinning to keep 'em all in view.

We regrouped at a gas station,
split off from the roadies,
hit the dirt.

Spoiler alert: the desert single track on a gravel bike is insanely fun.

I was wondering why I don't spend even more time out here.

It's that fun.

Massive insight: the reason the dirt racers in AZ are so freakin' fast is because of the terrain.

Today was sprint...

• out of turn
• up short climb
• across the bluff

... basically 2+ hours of intervals.

Wahoo don't lie.

Put out some of my best power numbers of the year...

... because the fear of getting dropped and left for the dead in the dezi is a hella motivating.

Final opinion...

• the riding is awesome
• the community welcoming
• the weather, mostly perfect 

... I need to spend more time in AZ during the winter.

My friend Mike's Edge Nutrition did me right for first 3 hours, 
then the bottles were dry.

He gave you a code if you want to test it out: FRIDAYDEAL

https://pedalindustries.com/collections/edge-nutrition-products

https://www.strava.com/athletes/10248

RIP ON RACEDAY FRIDAY DISPATCH: CALORIES FTW

CALORIE RESTRICTION has it's place. When we're set on dumping some ballast, fasting for spiritual or religious reasons...

... we must be judicious.

For the win.

If we time it wrong...

• during heavy training weeks
• the day or to prior to a big ride
• simply rolling out on an empty stomach

... we suffer.

Hangry ain't a winning plan...

... though getting PO'd can be.

If we're fueled.

My current strategy...

• food prior to all workouts
• if it's longer than an hour I bring a snack
• for racing and really gettin' after it 90 grams of carbs/hour

... is working well.

Here's the weird thing when I fuel properly...

... I'm not famished post ride.

At BWR last week, I consumed nearly 1500 calories/400 grams of carbs.

Didn't bonk,
good energy all ride,
post race, had a protein drink and some waffle.

Felt great, satiated.

Still with me?

Most mornings...

• Coaches Oats
• Lindor dark chocolate
• handful of macadamia nuts

... before rolling out.

For the race calories, I use my friend Mike's Edge Nutrition.

He gave you a code if you want to test it out: FRIDAYDEAL

https://pedalindustries.com/collections/edge-nutrition-products

https://www.strava.com/athletes/10248

IF YA AIN'T BLEEDIN' YA AIN'T TRYIN'... REALLY?

THERE'S NOTHING WRONG with coming in too hot to a corner, over jumping the landing, or even a premature acceleration...

... unless we over do it.

That's the challenge.

Pushing to the edge,
not beyond it.

I was reminded of this when over leaned a little too far, cutting the apex of a turn, while pre-riding the Cactus Cup course this morning.

Specifically...

... everything in the desert wants to kill you.

Finding out such things is the point of pre-riding.

If you're interested...

• Fork is at 70psi, Shock is at 140psi
• 17lbs up front, 19lbs in the rear
• Conti Dubnetal 2.35 tires

... this provided really good traction.

I'm tempted to go lower since it's so rough on the back half, but I shattered my rear wheel a few years back doing just that on this very course.

Is bleeding really proof we're trying?

Maybe.

Or, could just be proof we're lacking skills or judgement or both.

Either way, the key is not to focus on the bleeding or any set backs, but...

... to reset as quickly as possible.

Charge on.

https://www.strava.com/athletes/10248

FEAR IS SUCH A BEE ATCH

NO MATTER OUR SKILL AND EXPERIENCE, at some point we'll find ourselves in an undesirable situation, teetering on the edge of disaster...

... looking for a way forward.

Speed is always the answer.

Could be speed to...

• course correct
• accelerate forward
• jump on the binders

... put simply, change the situation.

I was thinking of that this morning on a rather naughty trail.

Rather than bog down and lose momentum...

... I pressed harder on the pedals to dance across the rocks.

The hard part about that is the first time we're faced with such a situation, we're...

• scared
• locked up
• panic stricken

... mustering the courage to charge forward seems crazy and fraught with peril.

Walking through Fountain Hills AZ today, I sidled up a statue of the great Teddy Roosevelt, and was reminded of a quote...

... In any moment of decision, best thing you can do is the fast (he said right) thing. The worst thing you can do is nothing.

When I read his autobiography I was so impressed by his willingness to go for it vs playing it safe.

Summed up best in his Man In The Arena...

“It is not the critic who counts: not the man who points out how the strong man stumbles or where the doer of deeds could have done better. The credit belongs to the man who is actually in the arena, whose face is marred by dust and sweat and blood, who strives valiantly, who errs and comes up short again and again, because there is no effort without error or shortcoming, but who knows the great enthusiasms, the great devotions, who spends himself in a worthy cause; who, at the best, knows, in the end, the triumph of high achievement, and who, at the worst, if he fails, at least he fails while daring greatly, so that his place shall never be with those cold and timid souls who knew neither victory nor defeat.”

https://www.strava.com/athletes/10248

STRAVA MAPS VS MAN

WHEN RACECATIONING, it's nice to spend a few days after and poke around town sans the pre-race jitters. Many of the big events are...

... in cool places.

Staying later is a nice bonus.

Especially for our willing and lessthanwilling support crew.

Doing just that, being the genius that I am, I jumped on Strava maps and 

... mapped me out what looked to be an epic route.

It's a pretty awesome feature for instances like this.

Two hours in, 
I needed to get back,
and grind out some work.

Being the genius that I am (not)...

... I overrode the maps and started winging it.

Soon I found myself...

• very technical
• pedaling and balancing
• buttpuckering and bouncing

... going very slow.

Even hiking the (for me) unridable.

Normally, I'm down for the challenge.

Still, I couldn't shake the longing I had for yesterday's...

... flowy, swoopy, fast delights.

Which, was all part of my mapped out route...

... I was too smart to follow.

https://www.strava.com/athletes/10248

HOW TO REST LIKE A PRO

IT'S INTUITIVE THAT WE SHOULD REST, but for some of us that's really hard to do. To take a day off from training or work just doesn't compute because...

... more work equals more results.

Maybe.

Likely, not the kind we are looking for.

There's an ancient story about a being who created amazing works for six days...

... and then took seventh one off.

Not because he was tired,
but because the work was done.

We need to rest, too.

The training is in the bank,
we don't try and have it,
we know it's there.

When we are at home,
we don't try to be there,
we are simply there.

This is how we must be with our training.

This is our guide.

Trust the training,
rest.

===

https://www.strava.com/athletes/10248

SOME THOUGHTS ON THE LUNG

MOST OF US NEVER SHOOT for the overall podium. We have a pretty good idea that's reserved for the young and ubertalented. Settling for an age group placing...

... or maybe cracking the top 50 overall.

Those are real wins for us.

Then there was yesterday's podium...

• First place, tall skinny kid
• Third place, young speedster in skinsuit

... at BWR AZ, 2026

Second place I find so inspirational.

The confidence of this racer is otherworldly.

Who placed second overall among the Elite Men,
who didn't bother to race their age group, 70+!...

... Ned "The Lung" Overend.

Does that mean we'll all be clobbering the punks as we age?

Nope.

What it does mean is if we continue to take care of our health, focus on what's possible...

... we may continue to perform at a high level for many years.

Can ya just imagine being a hunert years old racing Elite?

===

https://www.strava.com/athletes/10248

BWR AZ 2026 RECAP

REVIEWING WHAT WENT GREAT and not so great is critical to making progress...

... whether we like it or not it.

So, what's to like?

The trusty Conti Terra Speeds were ace...

... 21lbs, 23lbs, plenty of traction, muy fast.

Edge Nutrition...

... 350 calories in 2 bottles to start, 2 handed up from Surfergirl, great energy.

New KMC pre-waxed chain...

... with some ceramic speed lube added, smooth and quiet.

Sexiest kit to date...

... feeling fast, counts.

What needs improvement?

For the first time, my Classified rear hub didn't function. I was stuck in the big gear setting. It coulda been catastraphic if the climbs had been steeper...

... forced me to grind more than I'd preferred.

Gotta figure that out.

The result?

C'mon... 

... you know I'm the king of second place.

The best part of the weekend...

• AirBNB
• Dinners together
• Loading up pints of ice cream at Safeway

... hanging out with all the friends.

===

https://www.strava.com/athletes/10248

IS IT IN OUR DNA?

IT'S THE NIGHT BEFORE BWR, and all the crew is in the AirBNB's garage. Final gear checks, number placements...

... and the usual banter.

Later, tonight, we'll lay out the kits.

And the Assassin looks at me...

Why do we do this?

Huh?

Why do we go throug this...

• the nerves
• feeling of dread
• worrying over what to bring
  

... it's like going to battle.

Yeah.

Do you think it's a need we have as men, to bound and go into battle...

... something leftover from the centuries of cultures fighting for survival?

Now that you say it like that, yes...

... and I think that's why we love it.

Agreed.

===

This is my vision for tomorrow... deal below.

Get that t-shirt with this code: TRANSFORMED

And save 30%.

ORDER NOW: https://pedalindustries.com/products/velobones-classic-t-shirt?variant=46200717082859

Offer ends 3.2.26.

===

https://www.strava.com/athletes/10248

RIP ON RACEDAY FRIDAY DISPATCH: TRANSFORMATIONAL VOLUME

TIME SPENT TRAINING makes a huge difference in our fitness and performance. But, we have to be judicious how we use it given the constraints of living an awesome life...

... in all areas.

Done correctly, increasing volume can deliver huge gains.

It seems obvious,
and really hit home after Rock Cobbler five or six years ago.

I overheard the winner, who demolished all the hitters, say the following...

...  I upped my training volume to 25+ hours a week, and it's been transformational.

That's pro level.

Pretty much inconceivable for most of us,
or, only possible for one A race a year...

... every other year, if at all?

My personal experience?

Yeah, 2022, I was megacommitted to going sub-8 hours at Leadville Trail 100 MTB.

The race is always the second weekend of August.

July, I put in three weeks of 20+ hours.

The results per Strava?

My fitness was rated at 137.

For perspective, right now it's in the 80s. 

The race result?

7:57.

How did I spend the hours?

Mostly zone 2, 3-5 hours/day...

... ramping it up two of those days to match demands of the A race - Leadville in this case - climbing at very high tempo/low threshold.

The key to going for transformational volume...

... is to stay fresh.

Digging into a fitness hole can be difficult/impossible to get out of in time for an event.

Will I do it again, 
definitely.

This year.

Ideally a week or two prior to Sea Otter - it's a lot easier in summer, when the days are longer.

Should you try it?

Your call,
test it first,
months prior to A race.

Prepare to be transformed.

===

Here's what that might look like...

... special offer below.

Get that t-shirt with this code: TRANSFORMED

And save 30%.

ORDER NOW: https://pedalindustries.com/products/velobones-classic-t-shirt?variant=46200717082859

Offer ends 3.2.26

===

Note: Each Friday I'll be sending our a Rip On RaceDay Dispatch. Hope you love them.

===

https://www.strava.com/athletes/10248

STOP AVOIDING THE DOCTOR

WE'RE IN GREAT SHAPE, eating right, sleeps on. We should get sick, or battle any kind of illness...

... we ignore the signs.

Because dawgawnit we're better than that.

No we're not.

This is gross, but hear me out.

Literally.

My hearing had been getting really bad.

ChatGPT said it was probably residual effects from the flu a few weeks back,
and lingering runny nose and cough.

Today it was just unbearable.

Couldn't even hear myself wheeze as I was laying down the heavy watts on Wednesday Worlds.

Caved.

Saw doc.

What seems to be the problem?

Huh, can you please speak louder.

WHAT IS YOUR PROBLEM!?

Can't hear.

Lemme look.

OK.

Yuck... you go to the beach a lot.

Yep.

We gotta clean that gunk out.

30 minutes, a fire hose and a stick of dynamite later...

... I can hear!

I told you that, so I could tell you this...

There was a 40ish year-old man who longed to be Ironman World Champion for his age group.

He was a perennial top 10er.

One year he noticed that people who swam, rode or ran through the pain eventually had to quit the sport.

His goal suddenly became attainable because he focused on...

... always, instantly addressing pain or things not working.

At 70, mission accomplished.

Championship won.

Got it?

===

https://www.strava.com/athletes/10248

TO PRE-RUN OR NOT TO PRE-RUN IS NOT THE QUESTION

IT'S ALWAYS HARD TO BEAT THE LOCALS.  Doesn't matter if it's road, dirt or a mix.  If you're from outta town, and it's you're first time...

... local knowledge is gonna kill ya.

Not the locals,
they're nice,
until not.

They're going to...

• enter and exit the corners
• roll the blind drops
• ride the surges

... faster and better.

They've mastered the course,
and they will spend considerably less energy,
conserving to stick it to us when we make the slightest error.

So, we pre-ride and do our best to...

• relax
• recon
• remember

... to close the gap.

I was thinking about this weekend's BWR AZ...

• which I won't be able to pre-run
• lot's of terrain I've never checked out
• some of which I've ridden during Cactus Cup

... and realized how lucky I am.

My local pal said...

... Call me, I gotta tell ya about miles 55ish on.

Sometimes it just pays to make friends with everyone we met.

===

https://www.strava.com/athletes/10248

IT'S RACE WEEK!

WHAT DO YOU DO when it's race week? Do you have a count down sequence...

... or do you just wing it?

Do you taper...

... or biz a usual?

Is your sleep game on...

... or is stress keeping you up?

Are you planning every day...

... or hoping there's time available to do what's needed?

What about your nutrition game...

... loading up, starving, guessing?

When you pack up...

.. is it under duress?

Are you arriving with time to spare...

... or skidding into the parking lot?

How we do race week,
is how we do race day,
is how we do everything.

Get thy shift together...

... it's race week!

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BROKEN TEETH FTW

SOME SPORTS let the athletes get away with all kinds of nonsense. And, I'm not talking about Canadian curlers caught cheating red-handed. I'm talking about the Canadian skater who...

... took out Jack Hughes' teeth with a high stick.

Then, the pay back.

Overtime: Jack scoring the game winning goal for Olympic gold.

Am I dunking on our northern neighbors?

No. 

That's basketball where flopping is part of "the game".

I'd never do that.

I'm tapping into Jack's spirit.

How many times have we seen the marathoner or triathlete pull up with cramps...

... and crawl across the line?

The crit racer taken out in a corner, covered in road rash, get back out there...

... and sprint for the win?

The XC rider go overthebars, regroup and race on...

... blood be damned?

As the great Jack Hughes said...

This is all about our country right now. I love the USA. I love my teammates. It's unbelievable, the USA Hockey brotherhood is so strong... I'm so proud to be an American today.

Keep getting up...

• find meaning
• fight for something
• never, never, never give up

... even when it hurts.

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REVERSE ENGINEERING FTW

LIVE LONG ENOUGH and you'll get a win. No, it's not the Even a blind squirrel can find a nut kind...

... it's way better than that.

Might have to do with sport,
probably doesn't.

Which is not the important part.

Accomplishing the goal the...

• job
• lover
• school
  

... we reallyreallyreally wanted.

Reveals a process.

It's the same regardless of the endeavor,
and we usually learn it young.

Sadly, sometimes we forget.

The earliest I can remember...

• getting the chocolate lab
• winning the 6th grade bmx race
• kissing the cute neighbor girl after school

... all manifested themselves.

After, I visualized,
took action,
believed.

It's a feeling as much as a knowing.

If the feeling has been missing, 
go back through the archives and find it.

I was thinking about that when Kiri pinged me.

This bag has been with me through it all, and I haven’t had a single problem with it! From my collegiate racing days, to my wedding weekend, it’s seen it all and it still looks amazing. You guys rock!!!

That was 7 years and 31,882 orders ago.

What we think about,
we bring about.

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