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Todd’s Journal
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Get RaceDay Ready
WHY I'M TESTING TRAINER ROAD
IF THE DEFINITION OF INSANITY is doing the same thing over and over expecting different results, one might ask why I'm willing to go away from my trusty methods that...
... have delivered great results.
That would be crazy, right?
Maybe.
More likely, just risky.
But, as they say...
... You gotta risk it to get the biscuit.
The risk is TrainerRoad's AI powered training app sucks.
How did I make this decision,
am I a paid shill?
I wish.
Truth is, I rode many miles with Coach Jonathan at the 2019 of the Leadville 100...
... I didn't know who he was at the time.
Of late, I've listened to his podcast, Ask A Cycling Coach, a fair amount the last couple of months.
Lots of good info.
He smoothly and shamelessly shares his software product...
- train smarter
- be more rested
- improve all metrics
... and I thought, Let's give a shot.
The upside is I pick up a new trick or two and go even faster.
Kinda worth it,
amiright?
Full disclosure, I've never last longer than 2 or 3 months...
- boredom
- too structured
- workouts seem to disconnected from real world racing
... with any type of coaching program.
Today was my 30-minute onboarding call,
we quickly set up the basic training week...
... per what I like.
And now I'm thinking...
... Have already fired the AI, wanting to do things my way?
PS. it's not like it's a huge financial investment, $20/mo... my time is way more valuable, that's the risk.
===
164.8 lbs/12.6%
630 Anti-Oxidant Score
8ish hours sleep
√ PullUps, PushUps, Rows, Shoulder Presses, Dips, Toe Raises, Calf Raises
no Box Jumps, Dead Lifts, Nordic Curls
10 minutes stretching
90 minutes Reading/Journaling
91/92/-2 (fitness/fatigue/form)
>
A NEW TAKE ON AN OLD TRAINING METHOD
THE PYRAMID STRUCTURE of training has come and gone out of favor ever since the heart rate monitor first came on the scene. The Norway/Finland gurus continue to push the boundaries...
... and we follow along
Because results matter.
When I did my original deep dives on this I came up with my own theory and it worked quite well.
After each ride, I'd load the amount of time I spent with my HR in each of the 5 zones into an Excel doc.
My goal...
- 5% zone 5
- 10% zone 4
- 25% zone 3
- 60% zones 1 and 2
... was a pyramid.
Then, I would just dial up or down my training volume based on the next race on the horizon.
Because my group rides were so brutal, borderline racing...
... hitting zones 4 and 5 came naturally.
I'd just peg it, hard.
For the 60-90 minutes of suffering.
I was wanting to bring that back, but not wanting to do it manually any more...
... to the point of having my tech guy write the code to suck data from Wahoo.
When I found this on Strava...
I can quickly look at a 7 zone breakdown over...
- 7 days
- 1 month
- 3 months
... which is really cool.
To lay it over my old thinking, I'm shooting for these power numbers...
- 5% Zones 5-7
- 10% Zone 4
- 25% Zone 3
- 60% Zones 1 and 2
... it's going to be a fun test, leading up to Sea Otter.
The trickiest part, and the one I've been lacking in the last few years, is that last 5%.
===
166 lbs/12.6%
530 Anti-Oxidant Score
8ish hours sleep
√ PullUps, PushUps, Rows, Shoulder Presses, Dips, Toe Raises, Calf Raises
no Box Jumps, Dead Lifts, Nordic Curls
10 minutes stretching
90 minutes Reading/Journaling
92/101/-9 (fitness/fatigue/form)
>
SHIFTING UP OR DOWN?
FOR THOSE OF US WITH BIKES, this means more. Because almost nobody alive today has a manual shift cartrucksuv, if they ever did. They can't relate to...
... what shifting gears means.
We get it.
Why do we shift?
It ain't just for the fun of it,
though it is fun.
We shift because we are...
- falling behind
- bogged down
- spun out
... stuck.
Why are we...
- reading that book
- studying that master
- taking time to measure results
... because we want to improve.
The ultimate shift is...
... figuring out how to become a better version of ourselves
===
Maybe that's why riding offroad is so popular...
... people picking up new skills.
Dust Shins being the proof of said skills
https://pedalindustries.com/collections/dusty-shins-collection
The amount of times I've been asked where to get this awesome jersey is really starting to add up.
So, here's the dill...
... order the jersey and hat using this code: DUSTYSHINS
And the hat is free.
Code expires on 1.15.26
https://pedalindustries.com/collections/dusty-shins-collection
===
164.6 lbs/12.5%
610 Anti-Oxidant Score
8ish hours sleep
20 PullUps, 60 PushUps, 20 Rows, 20 Shoulder Presses, 20 Dips, 40 Toe Raises, 20 Calf Raises
no Box Jumps, Dead Lifts, Nordic Curls
10 minutes stretching
90 minutes Reading/Journaling
95/118/-23 (fitness/fatigue/form)
>
ANOTHER WASTED SATURDAY
IT'S FRIDAY NIGHT, most people are out to dinner or the movies or getting together with friends. Staying out late for sure. A few of us...
... have plans to get up early.
We're home.
Wrenching,
prepping nutrition,
laying out our kits and gear.
We're about commit to one of the 5 Pillars of Fitness...
... meeting up with our equally committed friends.
And every one of us has every intention to get home...
- laundry
- yard work
- clean out garage
... and be productive.
In fact, we've promised to our families and partners that this Saturday will be different.
It's a new year,
and a new us.
I woke up before my alarm,
made sure the kitchen was in order.
All good there.
Met my friends,
had a grand ol' time on the bikes.
Still on course.
But, a funny thing happened...
- 5 hours
- 70 miles
- 6000' of vert
... on the way to getting home to spring into action.
Dragging myself into the house, I realized no one else was there...
- I refueled
- Showered
- Refueled some more
... and woke up with some documentary on YouTube.
At 5pm!
I'll get it done tonight,
those trash cans'll be empty,
that bookcase is going to be organized...
Eyes roll.
If that resonates at all...
... maybe you just need to motivate yourself with something awesome as a reward for a truly productive Saturday?
I present the Dusty Shins Collection: https://pedalindustries.com/collections/dusty-shins-collection
The amount of times I've been asked where to get this awesome jersey is really starting to add up.
So, here's the dill...
... order the jersey and hat using this code: DUSTYSHINS
And the hat is free.
https://pedalindustries.com/collections/dusty-shins-collection
===
164.4 lbs/12.5%
550 Anti-Oxidant Score
7ish hours sleep
no PullUps, PushUps, Rows, Shoulder Presses, Dips, Heel Raises, Calf Raises
no Box Jumps, Dead Lifts, Nordic Curls
10 minutes stretching
30 minutes Reading/Journaling
95/118/-23 (fitness/fatigue/form)
>
NICE WINTER COAT, THERE
IT'S JANUARY 9th, have you fallen off the wagon yet? Only to jump on the Ice Cream machine? The Cake trolley? Beer train? Cookie hauler? Or, are you still gripping...
... telling yourself I willnot, cannot?
It's a fools errand.
Or goal,
or whatever.
Our minds cannot see a negative.
Don't eat cookies = coooooookies!
Some blame the winter blubber on the holidays...
... but who wants to poison good times?
I prefer to think maybe I'm just not dressing warm enough and this comely carcass...
... is just protecting itself with insulation.
Anyway, by some miracle I hit 164 this morning...
... but then again, that's what I was visualizing all week.
Can it really be that simple?
===
I shamelessly shared a pic of my scale with you...
- burning into my mind each morning
- the weight goal
- and body fat %
... I'm cool wit hitting either one.
===
164.2 lbs/12.5%
580 Anti-Oxidant Score
8ish hours sleep
√ PullUps, PushUps, Rows, Shoulder Presses, Dips, Heel Raises, Calf Raises
no Box Jumps, Dead Lifts, Nordic Curls
10 minutes stretching
90 minutes Reading/Journaling
90/94/-4 (fitness/fatigue/form)
>
HOW SEXY IS YOUR POWER CURVE?
THERE ARE A LOT OF WAYS TO SKIN a workout. With all the trends and fads and infoolencers promising us the world each January...
... it's easy to forget what works.
The good stuff.
I was reminded of that today when I couldn't go...
- ripping up trails
- coast and carve down
- turns into over/under intervals.
... do my usual.
Too wet.
Back to the dirt and asphalt roads.
For some sprints.
10-40 second efforts
at 98%.
With lots of soft pedaling in between.
The results...
- a sexier power curve
- feeling amazing between efforts
- even better when I returned, fresh and happy
... are worth brining this workout back.
===
166 lbs/12.7%
610 Anti-Oxidant Score
8ish hours sleep
no PullUps, PushUps, Rows, Shoulder Presses, Dips, Heel Raises, Calf Raises
no Box Jumps, Dead Lifts, Nordic Curls
10 minutes stretching
90 minutes Reading/Journaling
91/98/-7 (fitness/fatigue/form)
>
THIS SWAMI'S BEEN AT IT FOR 40 YEARS
THE ENDURANCE CULTURE HAS DEEP ROOTS, often the stuff of myth, creating legends along the way. Young pups getting clubbed regularly, who turn the tables...
... and go on to dominate on a much bigger scale.
I was reminded of that today.
A long-haired beast (Sam Boardman), who was once a tag-a-along, is visiting before heading back to Europe...
... got on the front of the group ride.
Hovering around 30mph.
And, just stayed there.
Ho-hum, yawn.
The rest of us motorpacing.
And that is pretty much how it has been going on the Swami's Wednesday Worlds ride for as long as I can remember.
For 40freakin' years,
on and off.
When I first moved to Pacific Beach in '86...
- straight outta college
- young n dumb
- fulla fire
... I couldn't believe it.
The graceful, soulcrushing speed.
The best pro triathletes in the world would light it up,
Scott Tinley and others.
Along with the best pro duathlete in the world,
Kenny Souza.
Going bar to bar with cycling Olympians and pros,
Steve Hegg and others.
Then, like now, all I can do...
... is hang on for dear life.
And, I'd be dern happy to do it fer anutha 40.
===
165.2 lbs/12.6%
450 Anti-Oxidant Score
7ish hours sleep
no PullUps, PushUps, Rows, Shoulder Presses, Dips, Heel Raises, Calf Raises
no Box Jumps, Dead Lifts, Nordic Curls
10 minutes stretching
90 minutes Reading/Journaling
91/101/-11 (fitness/fatigue/form)
>
WHO ARE WE?
THE HEROES JOURNEY are forever captivating. In them we see ourselves. As racers, and people doing our best, we can identify with...
... these crazy adventures.
It's early in the year,
but, I might have already finished my favorite book of 2026.
My Life With The Jedi, by Eric Clayton.
While I consider myself a Star Wars fan, I can attest after reading this book...
... familiarity with Luke, Darth and The Force is just the surface.
Who knew there was so much depth and meaning to be found in myriad backstories and the vast cast of characters...
... searching for, and clinging to, hope?
Here are a few nibbles of what we racers...
- We know, then, that the path of light is one in which we travel onward, not because we're fleeing from our mistakes but because, having lived through them, we can see who we are able to become.
- We keep getting back up, hopeful that we can right whatever wrongs we see in ourselves and in our world.
- It's not about fighting what we hate, but saving what we love.
... need to feast on daily.
===
I deleted all the political and news posts and influencers out of all my feeds today...
... please let me know if aliens land.
===
165.6 lbs/12.6%
610 Anti-Oxidant Score
8ish hours sleep
√ PullUps, PushUps, Rows, Shoulder Presses, Dips, Heel Raises, Calf Raises
no Box Jumps, Dead Lifts, Nordic Curls
10 minutes stretching
90 minutes Reading/Journaling <--- you are reading, right?
90/92/-2 (fitness/fatigue/form)
>
WHATTS UP?
DEPENDING ON WHERE WE LIVE and the time of year, checking the Weather Channel can quickly go from occasional to weekly to daily to hourly if...
... we're trying to train outside whenever possible.
Prediction capability has improved.
A lot.
Did you know you can predict your race finishing time with an app called Best Bike Split?
Plug in your numbers and shazam!
Tweaking the numbers for Leadville..
- drop a pound, gain two minutes
- increase by two watts, gain three minutes
- aero helmet, clothes, wheels, tire pressure, etc.
... is where the fun begins.
Real opportunities can be discovered,
along with the price to pay.
You may be thinking, what I'm thinking...
... if I'm gonna go for it at _________, where can I make my marginal gains?
===
165.4 lbs/12.7%
520 Anti-Oxidant Score
7.5ish hours sleep
√ PullUps, PushUps, Rows, Shoulder Presses, Dips, Heel Raises, Calf Raises
no Box Jumps, Dead Lifts, Nordic Curls
10 minutes stretching
90 minutes Reading/Journaling
91/98/-8 (fitness/fatigue/form)
>
THE FINISH LINE IS REALLY...
AS WE CATCH OURSELVES DREAMING about an A race or event or some crazy challenge, we start to preview the ending...
... how it will all go down.
It's captivating.
I found myself doing just that yesterday.
Talking to the crew about doing something epic this summer.
Then it hit me.
I started thinking about...
- special training
- fitness metrics to hit
- equipment to upgrade
- raceday logistics and travel
... what it's going to take.
The finish line...
... isn't the finish line at all.
It's the start.
===
Apply this thinking with...
- family
- friends
- spiritual quests
- business and work
... it works.
===
As the great Stephen Covey said, Begin with the end in mind.
https://pedalindustries.com/products/pedal-black-2026-giant-my-raceday-calendar
===
166.2 lbs/12.7%
550 Anti-Oxidant Score
8ish hours sleep
no PullUps, PushUps, Rows, Shoulder Presses, Dips
no Box Jumps, Dead Lifts, Nordic Curls, Heel Raises, Calf Raises
10 minutes stretching
90 minutes Reading/Journaling
90/101/-12 (fitness/fatigue/form)
>
WHERE ARE WE HEADED?
MOST OF HAVE BEEN AT THIS LONG ENOUGH to have some history. Data files we can look back on to get a feel for where we are...
... as we start the new year.
We're thinking long-term.
Unlike the throngs today, who clogged the...
- bike paths
- roads
- gyms
... already clinging to their If I can just make it through January goals.
Fitness isn't a white knuckle event for us,
it's our lifestyle.
So, have you looked at you data from...
- January 3rd 2025
- 1.3.2024
- All-Time
... what does it show?
Knowing where we are coming from,
where we are today...
... is helpful.
But, not nearly as important as...
... deciding where we are headed.
===
166 lbs/12.5%
430 Anti-Oxidant Score
8ish hours sleep
no PullUps, PushUps, Rows, Shoulder Presses, Dips
no Box Jumps, Dead Lifts, Nordic Curls, Heel Raises, Calf Raises
10 minutes stretching
90 minutes Reading/Journaling
90/101/-12 (fitness/fatigue/form)
>
THE PERFECT SHOP
WITH AMAZON KILLING RETAIL, it's fascinating to me seeing which stores are surviving and thriving. Because some are, and from what I can tell...
... it's a local thing.
Oddly safe from digital.
The locals through...
- community
- knowledge
- and stoke
... are spectacularly specialized.
How would that look for the perfect bike shop?
Well, let's say you loved MTB.
The shop would be...
- located near trails
- they'd share all the epic routes
- stocked with the parts we want and need
- loaded with carefully curated brands we crave
- mechanics whose specialization borders on magic
... a community hub first.
A trusted place,
easily earning our dollars.
Trying to be all things to all people is a losing formula...
... the riches are in the niches.
===
166 lbs/12.5%
430 Anti-Oxidant Score
8ish hours sleep
no PullUps, PushUps, Rows, Shoulder Presses, Dips
no Box Jumps, Dead Lifts, Nordic Curls, Heel Raises, Calf Raises
10 minutes stretching
90 minutes Reading/Journaling
90/101/-12 (fitness/fatigue/form)
>
THE UNDERDOGS
IN OUR CULTURE, we love the underdog. We cheer for the undersized, undertalented, underappreciated...
... it's in our nature.
From the little not-yet-a-country that could...
... to the immigrant with nothing left to lose.
It's why we line up to race.
We bet on ourselves.
Heavily.
When no one else will.
As the great Lloyd Christmas said...
... So you're telling me there's a chance.
===
164.4 lbs/12.4%
450 Anti-Oxidant Score
7.5ish hours sleep
√ PullUps, PushUps, Rows, Shoulder Presses, Dips
no Box Jumps, Dead Lifts, Nordic Curls, Heel Raises, Calf Raises
10 minutes stretching
90 minutes Reading/Journaling
88/88/-1 (fitness/fatigue/form)
>
THE LAST RIDE, THE FIRST RIDE
THERE ARE TWO RIDES most of us are doing this week. The last ride of the year, and the first ride of the year. A good chunk of us will be indoors, another bunch will brave the cold...
... the rest will skip.
Or, get lucky weather.
Me?
I capped off the year the same way I started the year...
... getting shelled on Wednesday Worlds.
Kicking of January with pneumonia was a first.
Ending December, my fitness is like a dusty guitar.
Out of tune.
Which it should be.
Many a spring race or group ride disgorges the litter of...
... December heroes.
Wherever we are, let's roll into January 2026 with our eyes on the prize...
... the A race/event/pr will be here before we know it.
===
163.8 lbs/12.4%
450 Anti-Oxidant Score
7.5ish hours sleep
no PullUps, PushUps, Rows, Shoulder Presses, Dips
no Box Jumps, Dead Lifts, Nordic Curls, Heel Raises, Calf Raises
10 minutes stretching
60 minutes Reading/Journaling
89/95/-7 (fitness/fatigue/form)
>
CONGRATS TO USA CYCLING, YOU'RE HALFWAY THERE
MOST OF US ARE VERY BUSY. We work our tails off, raise families, get involved in the local community, look after those in need, and...
... we just wanna be able to plan the coming year.
As soon as possible.
For the first time I can remember...
- recent
- long-term
- elephant sized
... USA Cycling actually posted the National Championships before the new year.
Amazing.
When you think about it,
and you should.
Not only should they be able to post the calendar a year in advance...
... they should have sold out events.
How is it that an oddball event like Park City Point To Point can sell out in seconds and...
... USA Cycling still can't even stage full fields in most of the time.
Now, if you're hunting for a national championship you might prefer racing 30 others vs a sold out field of 100+ in your age group.
Hooray for getting the calendar right...
- bitchin' location
- killer routes
- lots of fun
... now let's see if they can pull off events that competitors crave.
I'm veryveryveryveryveryveryvery hopeful.
In fact, I'm planning to attend at least one of them next year.
How about you?
Why or why not.
===
163.4 lbs/12.4%
520 Anti-Oxidant Score
8ish hours sleep
√ PullUps, PushUps, Rows, Shoulder Presses, Dips
no Box Jumps, Dead Lifts, Nordic Curls, Heel Raises, Calf Raises
10 minutes stretching
60 minutes Reading/Journaling
88/87/0 (fitness/fatigue/form)
>
ARE WE JUST WARMING UP?
SOMETIMES WE HAVE PLENTY OF TIME to do a proper warm up. Other times, depending on the event, we don't due to...
... our cruddy time management.
The results are noticeable.
Take last Saturday.
I had plenty of time, but only needed to do 2 hours of sweet spot training.
Normally, I don't do that.
I'm all gangster anal...
... gotta be in the proper zone with in 10' of leaving the house.
Saturday went so well,
today I took it pretty chill to the start of my intervals.
Another solid workout.
The point of all this is now I have something new...
- to focus on
- experiment with
- and perfect the protocols
... for a proper race/interval warm up.
===
163.8 lbs/12.4%
520 Anti-Oxidant Score
8ish hours sleep
√ PullUps, PushUps, Rows, Shoulder Presses, Dips
√ Box Jumps, Dead Lifts, Nordic Curls, Heel Raises, Calf Raises
10 minutes stretching
90 minutes Reading/Journaling
88/91/-4 (fitness/fatigue/form)
>
TRAIN LIKE ELON
IT'S ALMOST OBSCENE, the amount of choices we have. Countless ways to improve our performance. Throngs of gooroos on every platform...
... promising miracles.
If we'll just believe.
What if less was the answer?
The Elon gives his engineers 2 points for deleting a line of code, only 1 for adding a line.
Why?
Simplicity...
- easier
- faster
- stronger
... always wins.
Which got me wondering.
Rather than...
- low cadence training
- lifting weights
- box jumping
... I could just get my single speed back in working order.
What else can we simplify in 2026?
===
? lbs/>%
480 Anti-Oxidant Score
8ish hours sleep
√ PullUps, PushUps, Rows, Shoulder Presses, Dips
√ Box Jumps, Dead Lifts, Nordic Curls, Heel Raises, Calf Raises
10 minutes stretching
30 minutes Reading/Journaling
89/90/-3 (fitness/fatigue/form)
>
A TALE OF TWO SWEET SPOTS
IT'S BEEN THE BEST OF TIMES and the worst of times, it was a day of sweet spot training, it was a season of gluttony, it was the epoch of laying down base, it was the epoch...
... of remembering.
What works.
I felt so chubby this morning I shunned the scale,
hopeful that a big dose of tempo/threshold,
might restore some order.
No chance.
Today marked the last day of family fun, festivities and feasting...
... and I planned to be all in.
To counteract that, I gave a big dose of sweet spot a shot....
- over an hour at threshold
- a little more at tempo
- hr locked in zone 2
... because I've had tremendous results over the years include this in my arsenal.
My approach is always quite simple...
... keep the power over threshold as much as possible for 3+ hours.
Currently, that's over 271 watts.
How have I used this in the past?
- marathon mountain bike races
- middle distance gravel races
- early break road races
... all things I have slated for 2026.
Now, if I could just step away from the sugary sweet spots.
===
? lbs/>%
510 Anti-Oxidant Score
7ish hours sleep
no PullUps, PushUps, Rows, Shoulder Presses, Dips
no Box Jumps, Dead Lifts, Nordic Curls, Heel Raises, Calf Raises
10 minutes stretching
30 minutes Reading/Journaling
90/104/-15 (fitness/fatigue/form)
>
NO DOC, IT'S ONLY A SCRATCH
THE UPS AND DOWNS of the most important route are a heck of a lot of fun. Down we go, sometimes we can't see around the turn, and we're hoping the pitch will change soon...
... 'cuz the corresponding up is gonna be nasty.
That's life.
Looking back over the previous 12 months,
or 12 years...
... we can see how it works.
Generally, bottoming out and reaching the next summit is a heckuva a thrill.
Starva reminded me of that when I took a look at my fitness for the last 2 years,
check screenshot above.
Yeah, a little rough.
Being in those troughs never seems awesome.
But, with some faith,
and perseverance,
it often works out.
Not always the way we want,
sometimes not at all.
I have a goto Beatles song when the shift hits the fan...
- great story telling
- catchy tune
- positivity
... Rocky Raccoon.
I've been meaning to make this shirt to send to my friends who are going through it.
Sent 3 out today...
... a little attitude is sometimes all we need.
Use the code to save 30% if you have a friend on the mend: ROCKY
https://pedalindustries.com/products/no-doc-it-s-only-a-scratch-classic-t-shirt-fe
===
166.4 lbs/12.7%
510 Anti-Oxidant Score
8ish hours sleep
no PullUps, PushUps, Rows, Shoulder Presses, Dips
no Box Jumps, Dead Lifts, Nordic Curls, Heel Raises, Calf Raises
10 minutes stretching
9 0 minutes Reading/Journaling
87/84/2 (fitness/fatigue/form)
>
THIS THREE DAY BLOCK
WE'VE ALL HEARD of training blocks, where we string together a number of days for a better outcome. Could be done at home, a training camp...
... even a stage race.
Great results can be produced.
Bumps in fitness,
and efficiency.
Here's my favorite...
- Saturday, meet up for a big ride
- Sunday, completely enjoy the day of rest
- Monday, excited to start the work week strong
... 3 day block.
I look forward to each one of those days,
can't imagine doing life any other way.
It's how I roll.
===
166.4 lbs/12.7%
510 Anti-Oxidant Score
8ish hours sleep
√ PullUps, PushUps, Rows, Shoulder Presses, Dips
√ Box Jumps, Dead Lifts, Nordic Curls, Heel Raises, Calf Raises
10 minutes stretching
60 minutes Reading/Journaling
87/86/0 (fitness/fatigue/form)
>
THE LIGHT OF THE WORLD
THE STRUGGLE IS REAL for many of us. Since June, the days have been getting shorter. Then Big Brother piles on by killing daylight savings...
... the darkness creeps in.
We try to adapt to a losing battle.
Just when we think we can't take any more,
there is hope.
We grab on to it.
Knowing that from now on...
... the son will shine longer every day.
Merry Christmas y'all!
===
166 lbs/12.7%
510 Anti-Oxidant Score
8ish hours sleep
√ PullUps, PushUps, Rows, Shoulder Presses, Dips
√ Box Jumps, Dead Lifts, Nordic Curls, Heel Raises, Calf Raises
10 minutes stretching
60 minutes Reading/Journaling
87/85/1 (fitness/fatigue/form)
>
MAYBE IT'S NOT SUCH A HELMET SCRATCHER
THE FITNESS IS ON THE UP, we've been experimenting with new training, and we get out to test it on the group ride. Things go really well, we set some PRs, but...
... we're still scratching our heads.
'cuz that cat got us.
Again.
So it was for me today, and I got a clue as to why.
With several weeks of...
- hitting it hard for an hour
- verses my usual 2+ hour slog
- and a solid 3-4 hour adventure at tempo on Saturdays
... I could tell there's a hint of snap returning.
And after 38 minutes and 22 seconds of semi-vicious flat miles with the group...
... we finished with 20 minutes and 59 seconds of the Pain Cave segment.
Those seconds were important, because we're always trying to break an hour.
BBB and I each PR'd.
He clobbered me the last 1/4 mile,
putting 22 seconds on me,
finishing in 59:59.
I was...
- stoked for BBB
- downright envious
- hopeful I'd post an hour someday
... and left scratching my helmet.
Until BBB said our cool down would be climbing...
... one mile at 8%.
Suddenly it all made sense.
===
164 lbs/12.5%
510 Anti-Oxidant Score
8ish hours sleep
no PullUps, PushUps, Rows, Shoulder Presses, Dips
nop Box Jumps, Dead Lifts, Nordic Curls, Heel Raises, Calf Raises
10 minutes stretching
60 minutes Reading/Journaling
89/98/-10 (fitness/fatigue/form)
>
HE'S MAKING HIS LIST
THE POWER OF A CHECK LIST is awesome. Not ticking the boxes, for that quick hit of dopamine, there is something even better than...
... getting it done.
Which is the point.
For me, the real power is in the creation of a list.
Exploring and considering...
- each and every angle
- what is needed
- what is fluff
... and building an empowering list.
It's harder than it looks.
But, done correctly...
... discipline is replaced with love and urgency.
Checking the box is dessert...
... one we can enjoy each and every day.
===
165lbs/12.5%
470 Anti-Oxidant Score
7.5ish hours sleep
√ PullUps, PushUps, Rows, Shoulder Presses, Dips
√ Box Jumps, Dead Lifts, Nordic Curls, Heel Raises, Calf Raises
10 minutes stretching
60 minutes Reading/Journaling
87/86/0 (fitness/fatigue/form)
>
WHAT I KNOW ABOUT GOAL SETTING
WRAPPING UP THE YEAR, is a lot like wrapping up Christmas presents. We have these memories and milestones...
... to look back on later.
Gifts to ourselves.
What if we knew what gifts we'd be wrapping up for ourselves next year?
Would we plan our 2026 calendar differently?
Change up our goals...
... if their accomplishment was a given?
Now that you've done that little thought experiment, I'll share this with you.
The biggest accomplishments in my past were never concerned with...
- little details
- strategies
- tactics
... only What.
From there it was just a matter of making it real.
===
165.2 lbs/12.6%
510 Anti-Oxidant Score
7.5ish hours sleep
√ PullUps, PushUps, Rows, Shoulder Presses, Dips
√ Box Jumps, Dead Lifts, Nordic Curls, Heel Raises, Calf Raises
10 minutes stretching
180 minutes Reading/Journaling
86/84/2 (fitness/fatigue/form)
>
HR TRAINING TO THE NEXT LEVEL
THERE'S NOTHING QUITE LIKE the joy of climbing with friends to a distant peak and poking through the clouds. Summiting is like having...
... the top of the world to ourselves.
All is calm.
Bombing down the mostly unfamiliar other side...
... not so calm.
Heaven forbid we'd let a gap open and get left behind.
Already on the edge of grip, I came into a sweeping lefthand turn...
... a negative radius, sloping downward.
I drifted all the way wide to the soft bulldozed berm.
Exiting, it was nothing but steep with ruts and rocks competing for my attention.
It wasn't looking good.
Somehow I managed to wiggle through the gauntlet.
My HR now sky high.
Only one thing to do, let out a huge...
... WOOOOHOOOOO!!!
Sheesh, my heart skipped a beat just reliving and writing this.
It.
Was.
Awesomeness.
Had I gone down,
I wouldn't have died.
But, it woulda been a bloody mess firshur.
Glad I kept my eyes open
and arms relaxed,
the tires held...
... just another reason to be grateful this time of year.
===
164.2 lbs/12.5%
480 Anti-Oxidant Score
7ish hours sleep
no PullUps, PushUps, Rows, Shoulder Presses, Dips
no Box Jumps, Dead Lifts, Nordic Curls, Heel Raises, Calf Raises
10 minutes stretching
30 minutes Reading/Journaling
89/96/-8 (fitness/fatigue/form)
>
WHO KNEW WE WERE THAT BAD?
THE PROGRESS WE MAKE can be kind of embarrassing. We don't know it at the time. In fact, we're having so much fun those early pics and vids...
... can be kind of embarrassing.
There's hope.
Bad athletes,
can get good.
Good athletes,
can be great.
Great athletes...
... know the secret.
Keep doing it.
===
163.4 lbs/12.4%
480 Anti-Oxidant Score
8ish hours sleep
√ PullUps, PushUps, Rows, Shoulder Presses, Dips
no Box Jumps, Dead Lifts, Nordic Curls, Heel Raises, Calf Raises
10 minutes stretching
60 minutes Reading/Journaling
86/82/3 (fitness/fatigue/form)
>
THE OTHER 12 DAYS OF CHRISTMAS
A LOT OF US plan to do some superspecialsecret training when nobody is looking in the coming days. Some are going so far as to...
... do the outrageous.
A gift to ourselves.
Which reminds me of one my pals who each year would ride a century 12 days in a row.
That was his goto way to start the year with a bunch of base miles.
Of course, the family and friends all thought that was...
... akin to getting coal for Christmas.
Personally, my overarching diabolical (counter season or counter intuitive?) plan is to...
- play around on jumps and technical stuff
- catch up with friends
- have fun
... make the training count.
What are you planning for 12/25 thru 1/6
While you're thinking about that...
... I'm sharing this kit with you in the off chance you're looking so spoil yourself with something outrageously sexy...
You can get it for full price here: https://pedalindustries.com/collections/dusty-shins-collection
Or, 50% savings here: https://pedalindustries.com/collections/pedalindustries-r-riders-collection
===
163.4 lbs/12.4%
500 Anti-Oxidant Score
7ish hours sleep
√ PullUps, PushUps, Rows, Shoulder Presses, Heel Raises, Calf Raises
no Box Jumps, Dead Lifts, Nordic Curls, Split Squats
10 minutes stretching
60 minutes Reading/Journaling
86/84/2 (fitness/fatigue/form)
>
IS IT TOO LATE TO GO PRO?
THE SALARIES of the tops pro seem fantastic. The lifestyle unbeatable. Who doesn't want to get...
... paid to train and travel the world?
Sign me up.
But...
... it's too late, you're too old, you lack talent, you don't have time, you're too young, your equipment sucks, your friends and family won't approve, you'll nevereverver freakin' make it...
... SILENCE!
Though we may not get paid,
our travel will be less exotic,
we can still focus on...
- a specified activity
- honing our craft
- doing our best
... it's never to late to be pro.
===
164.2 lbs/12.5%
500 Anti-Oxidant Score
8ish hours sleep
no PullUps, PushUps, Rows, Shoulder Presses, Heel Raises, Calf Raises
no Box Jumps, Dead Lifts, Nordic Curls, Split Squats
10 minutes stretching
60 minutes Reading/Journaling
87/89/-3 (fitness/fatigue/form)
>
WE WON THE LOTTERY!
WE DON'T DREAM enough. At least most of us. When we do, and I'm not talkin' 'bout shut eye...
... we change our state.
Great things are suddenly possible.
I was reminded of this yesterday...
... my son was going to buy a lottery ticket.
He does this when it's over a billion.
I told him how much...
- it allows us to dream
- things we'd change
- do or never do
... I love and hate the lottery.
Name one thing you'd do?
I'd never get up to an alarm clock again?
Later, I reflected on my greatest day on the bike.
In 2022.
The insane Leadville goal of...
- a PR
- sub-8 hrs
- at age 60
... and how I did it.
The dream of sub-9 at sixty started years prior.
Always in the back of my mind.
But, there.
How it would feel to be in that kind of shape.
The closer the date got,
the more real it became.
Until I believed I could not only go sub-9,
but shatter my 6 previous efforts.
We can win our own lottery...
- crystal clear
- detailed
- belief
... if we'll just start dreaming.
===
166lbs/12.5%
7.5ish hours sleep
√ PullUps, PushUps, Rows, Shoulder Presses, Heel Raises, Calf Raises
√ Box Jumps, Dead Lifts, Nordic Curls, Split Squats
10 minutes stretching
60 minutes Reading/Journaling
88/91/-4 (fitness/fatigue/form)
500 Anti-Oxidant Score
>
IS IT THE SACRIFICE?
WHY DO SOME OF US stick with the endurance thing year after year after year and others check in for a season or two then check out...
... never to return?
There is something unseen happening.
I think I know what it is.
Sacrifice.
For better or worse...
- could be skipping a new car for a better bike
- an hour later out at night for an early run
- a quick swim instead of a tv binge
... we've sacrificed something.
That sacrifice produces the faith necessary to really go for it,
go for that insane physical goal we've set.
It gives us hope.
And, we love that...
... in everything we do.
===
165.2 lbs/12.5%
7ish hours sleep
√ PullUps, PushUps, Rows, Shoulder Presses, Heel Raises, Calf Raises
√ Box Jumps, Dead Lifts, Nordic Curls, Split Squats
10 minutes stretching
60 minutes Reading/Journaling
88/93/-6 (fitness/fatigue/form)
450 Anti-Oxidant Score
>
YOU'RE GONNA SAY THIS IS IT
THINGS AREN'T GOING to go according to plan. Everything is going to go south. Everything. And you're going to say this is it..
... This is how I end.
You can accept that,
or you can get to work.
That's all it is.
You just begin.
Solve one problem.
And then the next.
If you solve enough problems...
... you get to cross the finish line.
Adapted from the closing scene of The Martian.
It's a long movie,
about solving problems,
which is what we do the moment...
... we register for a race or commit snagging that elusive PR.
(highly recommend the movie)
===
165.2 lbs/12.6%
8sh hours sleep
√ PullUps, PushUps, Rows, Shoulder Presses, Heel Raises, Calf Raises
√ Box Jumps, Dead Lifts, Nordic Curls, Split Squats
10 minutes stretching
90 minutes Reading/Journaling
88/95/-7 (fitness/fatigue/form)
450 Anti-Oxidant Score
>
THE FOUNTAIN OF YOUTH
IF WE'RE REALLY LUCKY, and we (you n me) are, we'll stumble into something that keeps us endlessly fascinated. No matter how much we do it, or how long we put it on pause...
... it is always, ALWAYS, a ton a fun.
How can we do it forever?
At a high level?
Before I tell ya the answer...
- age
- friends
- failure to progress
... we gotta accept the challenges.
1. If we aren't on point with our health choices, age may ravish us...
... and not the sexy kind.
2. As the playground circles the sun...
... many of our friends will hang it up (see #1.)
3. Failure to progress...
... leads to boredom.
Today, I hooked my sassy grin...
- rode with younger cats
- picked up a new trick
- pushed my limits
... up to the firehose of youth.
1. Lucked into shredding a lot of single track with Steve and Brian...
... the schedules aligned, the conversations vibrant.
2. Coming in hot to a corner, Steve locked up the rear wheel...
... Why did you do that? To vector the turn and change trajectory.
3. Brian, did you launch off that rock?...
... Yeah, came around the turn so fast I had to.
The real secret to the fountain of youth...
... making and keeping young friends.
===
166 lbs/12.7%
7ish hours sleep
no PullUps, PushUps, Rows, Shoulder Presses, Heel Raises, Calf Raises
no Box Jumps, Dead Lifts, Nordic Curls, Split Squats
10 minutes stretching
30 minutes Reading/Journaling
87/92/-5 (fitness/fatigue/form)
440 Anti-Oxidant Score
>
THE HIDDEN ADVANTAGE
WE'RE BUSY. We work. Raise families. Participate in communities. Do our duties...
... what's our hidden advantage?
Just that.
We know how to...
- schedule
- pacify
- lead
... and we have perspective.
Which is what sets us apart,
keeps us in the hunt...
... 'till we cross the finish line.
===
164 lbs/12.5%
8 hours sleep
no PullUps, PushUps, Rows, Shoulder Presses, Heel Raises, Calf Raises
no Box Jumps, Dead Lifts, Nordic Curls, Split Squats
10 minutes stretching
30 minutes Reading/Journaling
87/92/-5 (fitness/fatigue/form)
440 Anti-Oxidant Score
>
DARE OR DARE NOT
SOMEWHERE AROUND 8 YEARS OLD, we learn of daring. Someone gets dared. We don't even know what the word means and, yet...
... we do.
Because there is tone.
An unsaid judgment.
I dare you.
Our response...
- bold
- calm
- weak
... means everything.
Later in life, that cat in the mirror still dares us...
... if we are lucky.
What are you daring yourself to do in 2026?
===
164.2 lbs/12.5%
7.75 hours sleep
√ PullUps, PushUps, Rows, Shoulder Presses, Heel Raises, Calf Raises
√ Box Jumps, Dead Lifts, Nordic Curls, Split Squats
10 minutes stretching
90 minutes Reading/Journaling
87/92/-5 (fitness/fatigue/form)
440 Anti-Oxidant Score
https://www.strava.com/athletes/10248
>
WHAT HAPPENS WHEN YOU SHOW A FRIEND AROUND TOWN?
GETTING A LONG-DISTANCE FRIEND TO VISIT is mostly rare, for most of us. We post to Starva, talk up our locale...
... to the point of bragging.
Then, the friend shows up.
Suddenly, we're wondering...
- will they be impressed
- can they keep up
- will they crash
... how this is gonna go down>
There was a time when Surfergirl would take such visiting friends aside and whisper...
... Be careful, he's kinda crazy.
Couldn't blame her as more than a few returned bleeding,
one with a broken bone.
It wasn't on purpose.
- I'd just forget
- be in the zone
- having a blast
... thinking they were doing the same.
The local, me...
... could rip the trails blindfolded.
Everyone else was riding blind.
Anyway...
... Tim did great today.
(I knew he would, and didn't really back it down at all.)
===
164.2 lbs/12.5%
7.75 hours sleep
√ PullUps, PushUps, Rows, Shoulder Presses, Heel Raises, Calf Raises
no Box Jumps, Dead Lifts, Nordic Curls, Split Squats
10 minutes stretching
90 minutes Reading/Journaling
87/91/-5 (fitness/fatigue/form)
470 Anti-Oxidant Score
https://www.strava.com/athletes/10248
>
GOOD NEWS: THERE'S HOPE!
THIS TIME OF YEAR, the schedule gets crowded. The company parties, family get togethers, community events...
... we want to attend 'em all.
It eats into the training time.
And, that's good.
Just yesterdee, Surfergirl reminded me of our date to see Gentry.
Her favorite trio was in town for a Christmas concert.
Driving down, we wondered if we'd run into any friends,
walking in we saw my brother and sisterinlaw...
... seating, we were astonished.
We were exactly right behind them.
Couldn't have planned it better,
total surprise.
But, that's not the point.
We were carried away in the spirit of the night...
... all the world's nonsense, forgotten.
When we returned home, there was a package on the doorstep.
Incredible...
... a customer had hand made classic ornaments for each of our family members.
As a gift.
The real point is if we'll shut off the news, the pointless socials and get out to events and people we love we find...
... there's hope!
Hoping you'll find plenty of time to share your love for others in the coming weeks.
===
162.2 lbs/12.2%
7.5 hours sleep
no PullUps, PushUps, Rows, Shoulder Presses, Heel Raises, Calf Raises
no Box Jumps, Dead Lifts, Nordic Curls, Split Squats
10 minutes stretching
90 minutes Reading/Journaling
86/86/-1 (fitness/fatigue/form)
430 Anti-Oxidant Score
https://www.strava.com/athletes/10248
>
THE BEST FREE ADVICE YOU NEVER PAID FOR
WE ALL GET ACHES AND PAINS. Mostly, we just blow 'em off knowing in a few days things will right themselves. At least that's the idea. But, we are organic...
... our equipment is not.
It won't self heal,
like our miraculous bodies.
No matter how much positive energy we send it...
... those creaks won't go away on their own.
We gotta respect and inspect 'em.
I mean really figure it out.
Lemme splain it.
I've had an annoying creak for a couple of weeks.
Finally, last Friday...
- removed cranks
- checked, cleaned bottom bracket
- found a broken bolt on the chain ring spider
... thought that'd solve everything.
Mostly, kinda.
However, last steep climbs at end of Saturday's ride indicated problem not resolved.
Took into the shop for professional treatment.
Ace mechanic gives me a call.
It's not good.
How bad.
Axle in hub is cracked.
Yikes.
Yeah, it coulda been bad.
How bad?
Well, if it broke while riding it would have destroyed the hub innards, and...
And, what?
... and possibly locked up the wheel.
Now, I dunno how things are where you live, but on that ride I'd just finisihed...
... I hit 35 mph over a rocky, gravel fire road.
Had that wheel locked up...
... I'd be dead, at best.
Consider this the best free advice you Never paid for...
- bike
- bones
- muscles
... Fix thy creaks!
===
162.6 lbs/12.5%
8 hours sleep
√ PullUps, PushUps, Rows, Shoulder Presses, Heel Raises, Calf Raises
√ Box Jumps, Dead Lifts, Nordic Curls, Split Squats
10 minutes stretching
90 minutes Reading/Journaling
86/89/-3 (fitness/fatigue/form)
470 Anti-Oxidant Score
https://www.strava.com/athletes/10248
>
HAVE YOU HAD A CLASSY SMOKE, LATELY?
CELEBRATING AN EPIC EFFORT is, can be, a powerful factor in repeatability. You know, whether or not we ever do it again and...
... gain the associated benefits.
Old time movies we so classy.
In black and white.
Couple meets,
goes to dinner and dancing,
the very next scene we see...
... they are covered up, smoking in bed!!!
Here's how we do it most Saturdays.
Meet up at the corner,
hit it hard for 3-4 hours,
the next thing we know...
... we're at the country store.
Cokes, RedBulls, chips, even had Zingers yesterday...
... our version of smoking in bed.
===
Now, here's the diabolical brainwashing science...
- guaranteeing many repeat performances
... celebrating with lots of sugar and caffeine burns those good feelings in.
===
165.6 lbs/12.5%
8 hours sleep
√ PullUps, PushUps, Rows, Shoulder Presses, Heel Raises, Calf Raises
√ Box Jumps, Dead Lifts, Nordic Curls, Split Squats
10 minutes stretching
30 minutes Reading/Journaling
87/92/-6 (fitness/fatigue/form)
430 Anti-Oxidant Score
https://www.strava.com/athletes/10248
>
APPRECIATING A ROUGH START
FOR SOME GETTING STARTED is easy, for other it's hard. Even messy. So, what's better...
... an easy start or a tricky start?
Take today.
We'd climbed 4141', 13.4 miles.
The start, though steep, was pretty smooth.
The final 4.5 miles, were quite a bit rougher.
Lots of rocks.
I really suffered that last 2ish miles.
After a bit of a break,
it was time to plummet back down.
We pushed the pace pretty good those first 4 1/2 miles...
... over terrain I've flatted on many times.
I knew the next 9 miles were smoother, but...
... after the previous beating they seemed like a freeway.
We screamed down.
Surprisingly, I posted my 3rd fastest time ever.
(In case you're wondering if that was my 3rd time down, it was my 44th since 2012, per Starva)
This served as a good reminder...
... if we push through a rough start, we gain the skills to go much faster.
===
Further update on the Conti Dubitals...
- they roll reallyreallyreally fast
- corner dependably at high speed
- seem to be pretty darn puncture resistant
... I'm loving 'em.
Looking forward to playing with pressures,
I think I can run lower than the 16 and 17 I ran today.
(that was in the cold garage, before the heated up on the actual ride which would increase the pressure by a few pounds)
===
164.8 lbs/12.5%
7.5ish hours sleep
0 PullUps, PushUps, Rows, Shoulder Presses, Heel Raises, Calf Raises
0 Box Jumps, Dead Lifts, Nordic Curls, Split Squats
10 minutes stretching
30 minutes Reading/Journaling
89/107/-18 (fitness/fatigue/form)
430 Anti-Oxidant Score
https://www.strava.com/athletes/10248
>
WHAT ARE WE RIDING SATURDAY?
WE ALL HAVE A RHYTHM TO OUR TRAINING. We have a favorite rotation of workouts, training partners, intensity...
... just like the goto dinner schedule.
When all else fails, I know spaghetti and meat balls is a winner.
No matter what I have planned.
When it comes to Saturdays, the...
- crew
- pace
- route
... I have a few defaults.
If I've had two hard sessions during the week,
I'm leaning towards a longish sweetspot/tempo ride.
If the week only had one high intensity completed,
I'm gonna wring it out on Saturday.
This week's Wednesday Worlds was kinda hard, therefore...
... tomorrow I have a nasty 1ish hour uphill TT planned.
The younsters are gonna make me hurt.
Can't wait!
How do you do it?
===
165.6 lbs/12.7%
8ish hours sleep
√ PullUps, PushUps, Rows, Shoulder Presses, Heel Raises, Calf Raises
0 Box Jumps, Dead Lifts, Nordic Curls, Split Squats
10 minutes stretching
90 minutes Reading/Journaling
85/88/-3 (fitness/fatigue/form)
440 Anti-Oxidant Score
https://www.strava.com/athletes/10248
>
TACKY, TORQUEY TESTING... CONTI DUBNITALS
GETTING NEW EQUIPMENT is always fun. Usually, it is preceded by all kinds of Kool-Aid drinking. You know, the marketing team laying it on thick...
... and our friends laughing at our antiquated ways.
This week, I bit.
Finally jumped to wider tires.
From 2.2 RaceKing in back and 2.2 CrossKing in front to...
... 2.4 Dubnitals, front and rear.
My testing took place on our local single tracks...
... while doing low-cadence, torque climbing in Zone 2.
I'd rip down,
ponder performance on way back up.
Going from 2.2 to 2.4 doesn't appear to be much,
the tires are a bit lighter than the 2.2s
My initial...
- they go from edge to edge much quicker
- seem to roll very fast
- traction is great
... reactions.
I think they're gonna be a great upgrade,
will test on the smoking fast downhills, Saturday.
===
166 lbs/12.7%
8ish hours sleep
√ PullUps, PushUps, Rows, Shoulder Presses, Heel Raises, Calf Raises
0 Box Jumps, Dead Lifts, Nordic Curls, Split Squats
10 minutes stretching
60 minutes Reading/Journaling
86/93/-8 (fitness/fatigue/form)
450 Anti-Oxidant Score
https://www.strava.com/athletes/10248
>
MUTUALLY ASSURED DESTRUCTION
IF IT TAKES A VILLAGE to raise a child, then, for us, it obviously takes a group to train us up proper. The right gaggle...
... has countless benefits.
Number 1 being speed.
Which is why I did the Wednesday Worlds today, and rolled right into...
... Pain Cave.
When we're on form,
this is an hour segment of riding just below detonation.
Today was much easier...
- the group was slowish
- BBB and I cruised Pain Cave
- catching up and discussing next year's goals
... we were 5 minutes off the PRs.
That will come down because we committed to some rather outlandish goals.
Which means, we'll be pressing the pace on the WW ride,
then duking it out on Pain Cave.
Leading to our mutually assured destruction the rest of the work day...
... and, what we hope will be a massively successful 2026 campaign.
===
If we do it correctly, we'll sprout wings.
Deal below.
Use promo code: VELOBONES
To save 20% on any t-shirt in the collection.
Expires on 12.5.25
https://pedalindustries.com/collections/t-shirts-all
===
165.4 lbs/12.7%
8ish hours sleep
√ PullUps, PushUps, Rows, Shoulder Presses, Heel Raises, Calf Raises
0 Box Jumps, Dead Lifts, Nordic Curls, Split Squats
10 minutes stretching
30 minutes Reading/Journaling
86/95/-9 (fitness/fatigue/form)
420 Anti-Oxidant Score
https://www.strava.com/athletes/10248
>
OTB OR OTB?
WE HAVE ALL THESE CODE WORDS and acronyms in our culture. The deeper we get into it...
... the cryptic they become.
Here's the mechanic's favorite...
... I was just riding along.
His eye's roll and he scribbles on the notes...
... JRA.
I heard another from a shop owner who was barely hanging on and his "loyal" patrons were constantly asking for discounts and free stuff...
... he called them Freetards.
I've been guilty of both of those and quickly cleaned up my evil ways once I got the hint.
But, this one...
... it's been hard to stay away from.
OTB.
This one is a two-fer,
I can't get it out of my mind lately.
Off the back...
... which is where I seem to be finding myself a little more than my liking.
Over the bars...
... luckily, my recent wipeouts have been on solo rides.
===
165.8 lbs/12.7%
8ish hours sleep
√ PullUps, PushUps, Rows, Shoulder Presses, Heel Raises, Calf Raises
0 Box Jumps, Dead Lifts, Nordic Curls, Split Squats
10 minutes stretching
90 minutes Reading/Journaling
85/88/-3 (fitness/fatigue/form)
390 Anti-Oxidant Score
https://www.strava.com/athletes/10248
>
ARE YOU CHOPPING WOOD?
WE ALL HAVE A FAVORITE MOVIE, book or story. One that inspires us to be more than we currently are, or return to a place we once dominated. These myths are important because...
... they can lead and guide us to a better future.
Truly powerful.
One of my all time favorites is Rocky IV.
Rocky, seeing his once enemy, the great Apollo Creed, who became his friend and mentor, get crushed by a Russian giant...
... decides he must do something completely different.
He must go...
- runs
- pulls a sled
- carries logs
- throws boulders
- chops down a tree
... to snowy and freezing Siberia.
Maybe it's winter,
maybe it's cold...
... maybe they only way to get nasty fit is chopping wood like Rocky.
===
166 lbs/12.7%
7.5ish hours sleep
√ PullUps, PushUps, Rows, Shoulder Presses, Heel Raises, Calf Raises
√ Box Jumps, Dead Lifts, Nordic Curls, Split Squats
10 minutes stretching
00 minutes Reading/Journaling
85/88/-4 (fitness/fatigue/form)
390 Anti-Oxidant Score
https://www.strava.com/athletes/10248
>
EARNING VS LEARNING
LIFE IS LIKE AN EPIC CARD GAME. We're dealt our genetic hand. As little children, we have no idea...
... we're just running around having fun.
Somewhere around the age of 8 or so we realize...
... we're not all created equal.
I can throw,
my aim is woeful.
I can run,
my friends are faster.
I can swim,
holding my breath is a struggle.
Most of us here, found we love to endure...
... persistence and suffering are out super powers.
We can't earn our way to a sub-4 minute mile, but...
... we can learn how to be faster and more efficient.
That's the journey we are on.
Learning how to be our best.
===
164.6 lbs/12.5%
8.5ish hours sleep
No PullUps, PushUps, Rows, Shoulder Presses, Heel Raises, Calf Raises
No Box Jumps, Dead Lifts, Nordic Curls, Split Squats
10 minutes stretching
60 minutes Reading/Journaling
85/93/-8 (fitness/fatigue/form)
290 Anti-Oxidant Score
https://www.strava.com/athletes/10248
>
TRAINING BLOCKHEAD
FOR MANY OF US, this is the time to back things down. Pick up a sporty side hustle. Hit the weights...
... do something different.
Makes sense.
The next season is a long way off.
Just one problem.
Physics.
You can't shoot a cannon from a canoe.
Meaning, when the season does come around, we're going to need a good base from which to start launching our hard efforts.
So, whatawee 'posed ta do?
Personally, I'm gonna...
- have fun
- be more socisl
- challenge my skills
... while logging some solid base mile.
===
166 lbs/12.7%
6.5ish hours sleep
No PullUps, PushUps, Rows, Shoulder Presses, Heel Raises, Calf Raises
No Box Jumps, Dead Lifts, Nordic Curls, Split Squats
10 minutes stretching
30 minutes Reading/Journaling
88/107/-20 (fitness/fatigue/form)
290 Anti-Oxidant Score
https://www.strava.com/athletes/10248
>
ARE YOU COMFY?
WE HEAR A LOT ABOUT comfort zones. How we want to avoid them because they hold us back, lead us to settling for...
... more than we can be.
Who wants that?
Things I think about after a less frightful drop down one of my all time favorite descents.
I held the KOM at one point,
still top 11.
Back than, I was really, really at ease on that screamer...
... in a state of flow, relaxed.
Comfy.
The good kind.
Yesterday, on the same segment, I was a hot mess.
Smiley on my rear wheel, showing his front wheel, asking...
... Are you riding cautious?
I wanted to say...
... Heck no, and Screw you!
Things were not flowing,
I was gripping.
Hard.
It was very uncomfortable because I haven't been on my MTB much the last year or so.
Practice leads to comfy,
comfy leads to flow,
flow leads to ripping.
Effortlessly.
===
164.6 lbs/12.5%
7.5ish hours sleep
No PullUps, PushUps, Rows, Shoulder Presses, Heel Raises, Calf Raises
No Box Jumps, Dead Lifts, Nordic Curls, Split Squats
10 minutes stretching
30 minutes Reading/Journaling
85/94/-9 (fitness/fatigue/form)
290 Anti-Oxidant Score
https://www.strava.com/athletes/10248
>
THERE'S A LEGENDARY CLIMB
SOARING 5600' ABOVE SEA LEVEL, we have access to a legendary climb. A gravel fire road. It's the kind of challenge we can sink our teeth into, get a baseline for our fitness...
... set legit goals.
The mountain ain't movin'...
- 9 miles
- 3000'
- 6.3%
... but, we are.
The KOM is held by current world tour pro Kevin Vermaerke,
which he probably set in the NICA days.
53:10
The next 9 are local legends...
... the legit kind, not the goofy Starva thing.
There are two ways to view...
- I'm slow, and I suck
- I'm slow, and I can improve
- I'm slow, and I'm dawgawn grateful to be ripping with my pals
... today's traditional Thanksgiving effort.
One more takeaway.
When I set my PR, we lived much closer to the mountain and I'd ride it 3-4 times a month.
It was a goto.
And, it got me thinking...
... if I wanna slay like that again, I gotta do it more.
Maybe every week for the rest of 2025,
and chop 18 minutes off today's time?
===
164.6 lbs/12.5%
7.5ish hours sleep
No PullUps, PushUps, Rows, Shoulder Presses, Heel Raises, Calf Raises
No Box Jumps, Dead Lifts, Nordic Curls, Split Squats
10 minutes stretching
30 minutes Reading/Journaling
84/90/-6 (fitness/fatigue/form)
https://www.strava.com/athletes/10248
>
I NEVER LIFTED WEIGHTS UNTIL I GOT INTO THE NFL...
MOST OF US ARE PROBABLY HEADING OUT for the local turkey trot or some sort of holiday ride. It's tradition, followed by the traditional...
... Did you ride or run today?
Which deserves...
... Yes, and the sun also rose this morning.
Earning an...
... I bet your hungry!
Usually followed by a...
... I didn't know you could eat so much pie!
At some point someone will turn on "the game".
As full as we are,
as much as that lycra gonna be stressed tomorrow...
... we realize endurance training doesn't favor or create massive muscles.
Which brings me to one of my all time favorite athletes...
... the Great Hershel Walker.
Dude was devastating in college and NFL.
This quote must have been so humiliating to those left flattened on the field....
- 2000-3000 pushups/day
- 3000-5000 crunches/day
- hundreds of pullups/day
- hundreds of dips/day
- air squats and lunges thousands
- 20-50 yard sprints
... I never lifted weights until I got into the NFL.
Damn.
We may not be - ok, never will be - built like Hershel, but...
... kinda makes ya wonder how much stronger we could be.
Dedicating little time,
from home.
===
164.6 lbs/12.5%
7.5ish hours sleep
No PullUps, PushUps, Rows, Shoulder Presses, Heel Raises, Calf Raises
No Box Jumps, Dead Lifts, Nordic Curls, Split Squats
10 minutes stretching
20 minutes Reading/Journaling
83/82/0 (fitness/fatigue/form)
https://www.strava.com/athletes/10248
>
STRATEGY VS THE DREAM
LOOKING FORWARD TO NEXT YEAR yet? Maybe it's too early, I mean jeez it's not even Thanksgiving yet. But, almost...
... so, it might not be too soon.
There's no rule on that.
I was thinking about this on my ride yesterday.
What comes first...
... strategy or the dream.
Especially with all the InfooIncers on the socials.
You know which ones kill me....
... literally saw this one today...
... Download My 47 Points To Master Advertising Now!
hahahahahah
But, you get the idea.
We can get so hyped up on a new (to us) strategy...
- Single-legged box jumps while hula-hooping for explosive sprinting
- One million grams of carbohydrate from bonking to crushing
- Sleep like a grizzly and maul the group ride
... we start looking for a race to unleash.
I've done it,
still do it.
We can all be suckers,
the cons are as appealing as the conmen.
Anyway, what I concluded after zonetwoing my way around town was...
... The Field of Dream if we build it, they will come...
... is kinda right.
The players, errr strategies, don't show up until the field is built.
In other words, once we identify the...
- A race
- impossible PR
- unconquerable route
... then, and only then, will the strategies we need be apparent.
Let me say it differently.
We can quickly toss aside...
- techniques
- strategies
- hacks
... the worthless dross.
Because the really good stuff that works is easy to see...
... once we have our dream/goal/desire firm and clear in our minds.
===
164.6 lbs/12.5%
8ish hours sleep
No PullUps, PushUps, Rows, Shoulder Presses, Heel Raises, Calf Raises
No Box Jumps, Dead Lifts, Nordic Curls, Split Squats
10 minutes stretching
90 minutes Reading/Journaling
82/74/7 (fitness/fatigue/form)
>
WHY I'M TESTING TRAINER ROAD
Jan 13, 2026
by TODD BROWN
IF THE DEFINITION OF INSANITY is doing the same thing over and over expecting different results, one might ask why I'm willing to go away from my trusty methods that...
... have delivered great results.
That would be crazy, right?
Maybe.
More likely, just risky.
But, as they say...
... You gotta risk it to get the biscuit.
The risk is TrainerRoad's AI powered training app sucks.
How did I make this decision,
am I a paid shill?
I wish.
Truth is, I rode many miles with Coach Jonathan at the 2019 of the Leadville 100...
... I didn't know who he was at the time.
Of late, I've listened to his podcast, Ask A Cycling Coach, a fair amount the last couple of months.
Lots of good info.
He smoothly and shamelessly shares his software product...
- train smarter
- be more rested
- improve all metrics
... and I thought, Let's give a shot.
The upside is I pick up a new trick or two and go even faster.
Kinda worth it,
amiright?
Full disclosure, I've never last longer than 2 or 3 months...
- boredom
- too structured
- workouts seem to disconnected from real world racing
... with any type of coaching program.
Today was my 30-minute onboarding call,
we quickly set up the basic training week...
... per what I like.
And now I'm thinking...
... Have already fired the AI, wanting to do things my way?
PS. it's not like it's a huge financial investment, $20/mo... my time is way more valuable, that's the risk.
===
164.8 lbs/12.6%
630 Anti-Oxidant Score
8ish hours sleep
√ PullUps, PushUps, Rows, Shoulder Presses, Dips, Toe Raises, Calf Raises
no Box Jumps, Dead Lifts, Nordic Curls
10 minutes stretching
90 minutes Reading/Journaling
91/92/-2 (fitness/fatigue/form)
A NEW TAKE ON AN OLD TRAINING METHOD
Jan 12, 2026
by TODD BROWN
THE PYRAMID STRUCTURE of training has come and gone out of favor ever since the heart rate monitor first came on the scene. The Norway/Finland gurus continue to push the boundaries...
... and we follow along
Because results matter.
When I did my original deep dives on this I came up with my own theory and it worked quite well.
After each ride, I'd load the amount of time I spent with my HR in each of the 5 zones into an Excel doc.
My goal...
- 5% zone 5
- 10% zone 4
- 25% zone 3
- 60% zones 1 and 2
... was a pyramid.
Then, I would just dial up or down my training volume based on the next race on the horizon.
Because my group rides were so brutal, borderline racing...
... hitting zones 4 and 5 came naturally.
I'd just peg it, hard.
For the 60-90 minutes of suffering.
I was wanting to bring that back, but not wanting to do it manually any more...
... to the point of having my tech guy write the code to suck data from Wahoo.
When I found this on Strava...
I can quickly look at a 7 zone breakdown over...
- 7 days
- 1 month
- 3 months
... which is really cool.
To lay it over my old thinking, I'm shooting for these power numbers...
- 5% Zones 5-7
- 10% Zone 4
- 25% Zone 3
- 60% Zones 1 and 2
... it's going to be a fun test, leading up to Sea Otter.
The trickiest part, and the one I've been lacking in the last few years, is that last 5%.
===
166 lbs/12.6%
530 Anti-Oxidant Score
8ish hours sleep
√ PullUps, PushUps, Rows, Shoulder Presses, Dips, Toe Raises, Calf Raises
no Box Jumps, Dead Lifts, Nordic Curls
10 minutes stretching
90 minutes Reading/Journaling
92/101/-9 (fitness/fatigue/form)
SHIFTING UP OR DOWN?
Jan 11, 2026
by TODD BROWN
FOR THOSE OF US WITH BIKES, this means more. Because almost nobody alive today has a manual shift cartrucksuv, if they ever did. They can't relate to...
... what shifting gears means.
We get it.
Why do we shift?
It ain't just for the fun of it,
though it is fun.
We shift because we are...
- falling behind
- bogged down
- spun out
... stuck.
Why are we...
- reading that book
- studying that master
- taking time to measure results
... because we want to improve.
The ultimate shift is...
... figuring out how to become a better version of ourselves
===
Maybe that's why riding offroad is so popular...
... people picking up new skills.
Dust Shins being the proof of said skills
https://pedalindustries.com/collections/dusty-shins-collection
The amount of times I've been asked where to get this awesome jersey is really starting to add up.
So, here's the dill...
... order the jersey and hat using this code: DUSTYSHINS
And the hat is free.
Code expires on 1.15.26
https://pedalindustries.com/collections/dusty-shins-collection
===
164.6 lbs/12.5%
610 Anti-Oxidant Score
8ish hours sleep
20 PullUps, 60 PushUps, 20 Rows, 20 Shoulder Presses, 20 Dips, 40 Toe Raises, 20 Calf Raises
no Box Jumps, Dead Lifts, Nordic Curls
10 minutes stretching
90 minutes Reading/Journaling
95/118/-23 (fitness/fatigue/form)
ANOTHER WASTED SATURDAY
Jan 10, 2026
by TODD BROWN
IT'S FRIDAY NIGHT, most people are out to dinner or the movies or getting together with friends. Staying out late for sure. A few of us...
... have plans to get up early.
We're home.
Wrenching,
prepping nutrition,
laying out our kits and gear.
We're about commit to one of the 5 Pillars of Fitness...
... meeting up with our equally committed friends.
And every one of us has every intention to get home...
- laundry
- yard work
- clean out garage
... and be productive.
In fact, we've promised to our families and partners that this Saturday will be different.
It's a new year,
and a new us.
I woke up before my alarm,
made sure the kitchen was in order.
All good there.
Met my friends,
had a grand ol' time on the bikes.
Still on course.
But, a funny thing happened...
- 5 hours
- 70 miles
- 6000' of vert
... on the way to getting home to spring into action.
Dragging myself into the house, I realized no one else was there...
- I refueled
- Showered
- Refueled some more
... and woke up with some documentary on YouTube.
At 5pm!
I'll get it done tonight,
those trash cans'll be empty,
that bookcase is going to be organized...
Eyes roll.
If that resonates at all...
... maybe you just need to motivate yourself with something awesome as a reward for a truly productive Saturday?
I present the Dusty Shins Collection: https://pedalindustries.com/collections/dusty-shins-collection
The amount of times I've been asked where to get this awesome jersey is really starting to add up.
So, here's the dill...
... order the jersey and hat using this code: DUSTYSHINS
And the hat is free.
https://pedalindustries.com/collections/dusty-shins-collection
===
164.4 lbs/12.5%
550 Anti-Oxidant Score
7ish hours sleep
no PullUps, PushUps, Rows, Shoulder Presses, Dips, Heel Raises, Calf Raises
no Box Jumps, Dead Lifts, Nordic Curls
10 minutes stretching
30 minutes Reading/Journaling
95/118/-23 (fitness/fatigue/form)
NICE WINTER COAT, THERE
Jan 09, 2026
by TODD BROWN
IT'S JANUARY 9th, have you fallen off the wagon yet? Only to jump on the Ice Cream machine? The Cake trolley? Beer train? Cookie hauler? Or, are you still gripping...
... telling yourself I willnot, cannot?
It's a fools errand.
Or goal,
or whatever.
Our minds cannot see a negative.
Don't eat cookies = coooooookies!
Some blame the winter blubber on the holidays...
... but who wants to poison good times?
I prefer to think maybe I'm just not dressing warm enough and this comely carcass...
... is just protecting itself with insulation.
Anyway, by some miracle I hit 164 this morning...
... but then again, that's what I was visualizing all week.
Can it really be that simple?
===
I shamelessly shared a pic of my scale with you...
- burning into my mind each morning
- the weight goal
- and body fat %
... I'm cool wit hitting either one.
===
164.2 lbs/12.5%
580 Anti-Oxidant Score
8ish hours sleep
√ PullUps, PushUps, Rows, Shoulder Presses, Dips, Heel Raises, Calf Raises
no Box Jumps, Dead Lifts, Nordic Curls
10 minutes stretching
90 minutes Reading/Journaling
90/94/-4 (fitness/fatigue/form)
HOW SEXY IS YOUR POWER CURVE?
Jan 08, 2026
by TODD BROWN
THERE ARE A LOT OF WAYS TO SKIN a workout. With all the trends and fads and infoolencers promising us the world each January...
... it's easy to forget what works.
The good stuff.
I was reminded of that today when I couldn't go...
- ripping up trails
- coast and carve down
- turns into over/under intervals.
... do my usual.
Too wet.
Back to the dirt and asphalt roads.
For some sprints.
10-40 second efforts
at 98%.
With lots of soft pedaling in between.
The results...
- a sexier power curve
- feeling amazing between efforts
- even better when I returned, fresh and happy
... are worth brining this workout back.
===
166 lbs/12.7%
610 Anti-Oxidant Score
8ish hours sleep
no PullUps, PushUps, Rows, Shoulder Presses, Dips, Heel Raises, Calf Raises
no Box Jumps, Dead Lifts, Nordic Curls
10 minutes stretching
90 minutes Reading/Journaling
91/98/-7 (fitness/fatigue/form)
THIS SWAMI'S BEEN AT IT FOR 40 YEARS
Jan 07, 2026
by TODD BROWN
THE ENDURANCE CULTURE HAS DEEP ROOTS, often the stuff of myth, creating legends along the way. Young pups getting clubbed regularly, who turn the tables...
... and go on to dominate on a much bigger scale.
I was reminded of that today.
A long-haired beast (Sam Boardman), who was once a tag-a-along, is visiting before heading back to Europe...
... got on the front of the group ride.
Hovering around 30mph.
And, just stayed there.
Ho-hum, yawn.
The rest of us motorpacing.
And that is pretty much how it has been going on the Swami's Wednesday Worlds ride for as long as I can remember.
For 40freakin' years,
on and off.
When I first moved to Pacific Beach in '86...
- straight outta college
- young n dumb
- fulla fire
... I couldn't believe it.
The graceful, soulcrushing speed.
The best pro triathletes in the world would light it up,
Scott Tinley and others.
Along with the best pro duathlete in the world,
Kenny Souza.
Going bar to bar with cycling Olympians and pros,
Steve Hegg and others.
Then, like now, all I can do...
... is hang on for dear life.
And, I'd be dern happy to do it fer anutha 40.
===
165.2 lbs/12.6%
450 Anti-Oxidant Score
7ish hours sleep
no PullUps, PushUps, Rows, Shoulder Presses, Dips, Heel Raises, Calf Raises
no Box Jumps, Dead Lifts, Nordic Curls
10 minutes stretching
90 minutes Reading/Journaling
91/101/-11 (fitness/fatigue/form)
WHO ARE WE?
Jan 06, 2026
by TODD BROWN
THE HEROES JOURNEY are forever captivating. In them we see ourselves. As racers, and people doing our best, we can identify with...
... these crazy adventures.
It's early in the year,
but, I might have already finished my favorite book of 2026.
My Life With The Jedi, by Eric Clayton.
While I consider myself a Star Wars fan, I can attest after reading this book...
... familiarity with Luke, Darth and The Force is just the surface.
Who knew there was so much depth and meaning to be found in myriad backstories and the vast cast of characters...
... searching for, and clinging to, hope?
Here are a few nibbles of what we racers...
- We know, then, that the path of light is one in which we travel onward, not because we're fleeing from our mistakes but because, having lived through them, we can see who we are able to become.
- We keep getting back up, hopeful that we can right whatever wrongs we see in ourselves and in our world.
- It's not about fighting what we hate, but saving what we love.
... need to feast on daily.
===
I deleted all the political and news posts and influencers out of all my feeds today...
... please let me know if aliens land.
===
165.6 lbs/12.6%
610 Anti-Oxidant Score
8ish hours sleep
√ PullUps, PushUps, Rows, Shoulder Presses, Dips, Heel Raises, Calf Raises
no Box Jumps, Dead Lifts, Nordic Curls
10 minutes stretching
90 minutes Reading/Journaling <--- you are reading, right?
90/92/-2 (fitness/fatigue/form)
WHATTS UP?
Jan 05, 2026
by TODD BROWN
DEPENDING ON WHERE WE LIVE and the time of year, checking the Weather Channel can quickly go from occasional to weekly to daily to hourly if...
... we're trying to train outside whenever possible.
Prediction capability has improved.
A lot.
Did you know you can predict your race finishing time with an app called Best Bike Split?
Plug in your numbers and shazam!
Tweaking the numbers for Leadville..
- drop a pound, gain two minutes
- increase by two watts, gain three minutes
- aero helmet, clothes, wheels, tire pressure, etc.
... is where the fun begins.
Real opportunities can be discovered,
along with the price to pay.
You may be thinking, what I'm thinking...
... if I'm gonna go for it at _________, where can I make my marginal gains?
===
165.4 lbs/12.7%
520 Anti-Oxidant Score
7.5ish hours sleep
√ PullUps, PushUps, Rows, Shoulder Presses, Dips, Heel Raises, Calf Raises
no Box Jumps, Dead Lifts, Nordic Curls
10 minutes stretching
90 minutes Reading/Journaling
91/98/-8 (fitness/fatigue/form)
THE FINISH LINE IS REALLY...
Jan 04, 2026
by TODD BROWN
AS WE CATCH OURSELVES DREAMING about an A race or event or some crazy challenge, we start to preview the ending...
... how it will all go down.
It's captivating.
I found myself doing just that yesterday.
Talking to the crew about doing something epic this summer.
Then it hit me.
I started thinking about...
- special training
- fitness metrics to hit
- equipment to upgrade
- raceday logistics and travel
... what it's going to take.
The finish line...
... isn't the finish line at all.
It's the start.
===
Apply this thinking with...
- family
- friends
- spiritual quests
- business and work
... it works.
===
As the great Stephen Covey said, Begin with the end in mind.
https://pedalindustries.com/products/pedal-black-2026-giant-my-raceday-calendar
===
166.2 lbs/12.7%
550 Anti-Oxidant Score
8ish hours sleep
no PullUps, PushUps, Rows, Shoulder Presses, Dips
no Box Jumps, Dead Lifts, Nordic Curls, Heel Raises, Calf Raises
10 minutes stretching
90 minutes Reading/Journaling
90/101/-12 (fitness/fatigue/form)
WHERE ARE WE HEADED?
Jan 03, 2026
by TODD BROWN
MOST OF HAVE BEEN AT THIS LONG ENOUGH to have some history. Data files we can look back on to get a feel for where we are...
... as we start the new year.
We're thinking long-term.
Unlike the throngs today, who clogged the...
- bike paths
- roads
- gyms
... already clinging to their If I can just make it through January goals.
Fitness isn't a white knuckle event for us,
it's our lifestyle.
So, have you looked at you data from...
- January 3rd 2025
- 1.3.2024
- All-Time
... what does it show?
Knowing where we are coming from,
where we are today...
... is helpful.
But, not nearly as important as...
... deciding where we are headed.
===
166 lbs/12.5%
430 Anti-Oxidant Score
8ish hours sleep
no PullUps, PushUps, Rows, Shoulder Presses, Dips
no Box Jumps, Dead Lifts, Nordic Curls, Heel Raises, Calf Raises
10 minutes stretching
90 minutes Reading/Journaling
90/101/-12 (fitness/fatigue/form)
THE PERFECT SHOP
Jan 02, 2026
by TODD BROWN
WITH AMAZON KILLING RETAIL, it's fascinating to me seeing which stores are surviving and thriving. Because some are, and from what I can tell...
... it's a local thing.
Oddly safe from digital.
The locals through...
- community
- knowledge
- and stoke
... are spectacularly specialized.
How would that look for the perfect bike shop?
Well, let's say you loved MTB.
The shop would be...
- located near trails
- they'd share all the epic routes
- stocked with the parts we want and need
- loaded with carefully curated brands we crave
- mechanics whose specialization borders on magic
... a community hub first.
A trusted place,
easily earning our dollars.
Trying to be all things to all people is a losing formula...
... the riches are in the niches.
===
166 lbs/12.5%
430 Anti-Oxidant Score
8ish hours sleep
no PullUps, PushUps, Rows, Shoulder Presses, Dips
no Box Jumps, Dead Lifts, Nordic Curls, Heel Raises, Calf Raises
10 minutes stretching
90 minutes Reading/Journaling
90/101/-12 (fitness/fatigue/form)
THE UNDERDOGS
Jan 01, 2026
by TODD BROWN
IN OUR CULTURE, we love the underdog. We cheer for the undersized, undertalented, underappreciated...
... it's in our nature.
From the little not-yet-a-country that could...
... to the immigrant with nothing left to lose.
It's why we line up to race.
We bet on ourselves.
Heavily.
When no one else will.
As the great Lloyd Christmas said...
... So you're telling me there's a chance.
===
164.4 lbs/12.4%
450 Anti-Oxidant Score
7.5ish hours sleep
√ PullUps, PushUps, Rows, Shoulder Presses, Dips
no Box Jumps, Dead Lifts, Nordic Curls, Heel Raises, Calf Raises
10 minutes stretching
90 minutes Reading/Journaling
88/88/-1 (fitness/fatigue/form)
THE LAST RIDE, THE FIRST RIDE
Dec 31, 2025
by TODD BROWN
THERE ARE TWO RIDES most of us are doing this week. The last ride of the year, and the first ride of the year. A good chunk of us will be indoors, another bunch will brave the cold...
... the rest will skip.
Or, get lucky weather.
Me?
I capped off the year the same way I started the year...
... getting shelled on Wednesday Worlds.
Kicking of January with pneumonia was a first.
Ending December, my fitness is like a dusty guitar.
Out of tune.
Which it should be.
Many a spring race or group ride disgorges the litter of...
... December heroes.
Wherever we are, let's roll into January 2026 with our eyes on the prize...
... the A race/event/pr will be here before we know it.
===
163.8 lbs/12.4%
450 Anti-Oxidant Score
7.5ish hours sleep
no PullUps, PushUps, Rows, Shoulder Presses, Dips
no Box Jumps, Dead Lifts, Nordic Curls, Heel Raises, Calf Raises
10 minutes stretching
60 minutes Reading/Journaling
89/95/-7 (fitness/fatigue/form)
CONGRATS TO USA CYCLING, YOU'RE HALFWAY THERE
Dec 30, 2025
by TODD BROWN
MOST OF US ARE VERY BUSY. We work our tails off, raise families, get involved in the local community, look after those in need, and...
... we just wanna be able to plan the coming year.
As soon as possible.
For the first time I can remember...
- recent
- long-term
- elephant sized
... USA Cycling actually posted the National Championships before the new year.
Amazing.
When you think about it,
and you should.
Not only should they be able to post the calendar a year in advance...
... they should have sold out events.
How is it that an oddball event like Park City Point To Point can sell out in seconds and...
... USA Cycling still can't even stage full fields in most of the time.
Now, if you're hunting for a national championship you might prefer racing 30 others vs a sold out field of 100+ in your age group.
Hooray for getting the calendar right...
- bitchin' location
- killer routes
- lots of fun
... now let's see if they can pull off events that competitors crave.
I'm veryveryveryveryveryveryvery hopeful.
In fact, I'm planning to attend at least one of them next year.
How about you?
Why or why not.
===
163.4 lbs/12.4%
520 Anti-Oxidant Score
8ish hours sleep
√ PullUps, PushUps, Rows, Shoulder Presses, Dips
no Box Jumps, Dead Lifts, Nordic Curls, Heel Raises, Calf Raises
10 minutes stretching
60 minutes Reading/Journaling
88/87/0 (fitness/fatigue/form)
ARE WE JUST WARMING UP?
Dec 29, 2025
by TODD BROWN
SOMETIMES WE HAVE PLENTY OF TIME to do a proper warm up. Other times, depending on the event, we don't due to...
... our cruddy time management.
The results are noticeable.
Take last Saturday.
I had plenty of time, but only needed to do 2 hours of sweet spot training.
Normally, I don't do that.
I'm all gangster anal...
... gotta be in the proper zone with in 10' of leaving the house.
Saturday went so well,
today I took it pretty chill to the start of my intervals.
Another solid workout.
The point of all this is now I have something new...
- to focus on
- experiment with
- and perfect the protocols
... for a proper race/interval warm up.
===
163.8 lbs/12.4%
520 Anti-Oxidant Score
8ish hours sleep
√ PullUps, PushUps, Rows, Shoulder Presses, Dips
√ Box Jumps, Dead Lifts, Nordic Curls, Heel Raises, Calf Raises
10 minutes stretching
90 minutes Reading/Journaling
88/91/-4 (fitness/fatigue/form)
TRAIN LIKE ELON
Dec 28, 2025
by TODD BROWN
IT'S ALMOST OBSCENE, the amount of choices we have. Countless ways to improve our performance. Throngs of gooroos on every platform...
... promising miracles.
If we'll just believe.
What if less was the answer?
The Elon gives his engineers 2 points for deleting a line of code, only 1 for adding a line.
Why?
Simplicity...
- easier
- faster
- stronger
... always wins.
Which got me wondering.
Rather than...
- low cadence training
- lifting weights
- box jumping
... I could just get my single speed back in working order.
What else can we simplify in 2026?
===
? lbs/>%
480 Anti-Oxidant Score
8ish hours sleep
√ PullUps, PushUps, Rows, Shoulder Presses, Dips
√ Box Jumps, Dead Lifts, Nordic Curls, Heel Raises, Calf Raises
10 minutes stretching
30 minutes Reading/Journaling
89/90/-3 (fitness/fatigue/form)
A TALE OF TWO SWEET SPOTS
Dec 27, 2025
by TODD BROWN
IT'S BEEN THE BEST OF TIMES and the worst of times, it was a day of sweet spot training, it was a season of gluttony, it was the epoch of laying down base, it was the epoch...
... of remembering.
What works.
I felt so chubby this morning I shunned the scale,
hopeful that a big dose of tempo/threshold,
might restore some order.
No chance.
Today marked the last day of family fun, festivities and feasting...
... and I planned to be all in.
To counteract that, I gave a big dose of sweet spot a shot....
- over an hour at threshold
- a little more at tempo
- hr locked in zone 2
... because I've had tremendous results over the years include this in my arsenal.
My approach is always quite simple...
... keep the power over threshold as much as possible for 3+ hours.
Currently, that's over 271 watts.
How have I used this in the past?
- marathon mountain bike races
- middle distance gravel races
- early break road races
... all things I have slated for 2026.
Now, if I could just step away from the sugary sweet spots.
===
? lbs/>%
510 Anti-Oxidant Score
7ish hours sleep
no PullUps, PushUps, Rows, Shoulder Presses, Dips
no Box Jumps, Dead Lifts, Nordic Curls, Heel Raises, Calf Raises
10 minutes stretching
30 minutes Reading/Journaling
90/104/-15 (fitness/fatigue/form)
NO DOC, IT'S ONLY A SCRATCH
Dec 26, 2025
by TODD BROWN
THE UPS AND DOWNS of the most important route are a heck of a lot of fun. Down we go, sometimes we can't see around the turn, and we're hoping the pitch will change soon...
... 'cuz the corresponding up is gonna be nasty.
That's life.
Looking back over the previous 12 months,
or 12 years...
... we can see how it works.
Generally, bottoming out and reaching the next summit is a heckuva a thrill.
Starva reminded me of that when I took a look at my fitness for the last 2 years,
check screenshot above.
Yeah, a little rough.
Being in those troughs never seems awesome.
But, with some faith,
and perseverance,
it often works out.
Not always the way we want,
sometimes not at all.
I have a goto Beatles song when the shift hits the fan...
- great story telling
- catchy tune
- positivity
... Rocky Raccoon.
I've been meaning to make this shirt to send to my friends who are going through it.
Sent 3 out today...
... a little attitude is sometimes all we need.
Use the code to save 30% if you have a friend on the mend: ROCKY
https://pedalindustries.com/products/no-doc-it-s-only-a-scratch-classic-t-shirt-fe
===
166.4 lbs/12.7%
510 Anti-Oxidant Score
8ish hours sleep
no PullUps, PushUps, Rows, Shoulder Presses, Dips
no Box Jumps, Dead Lifts, Nordic Curls, Heel Raises, Calf Raises
10 minutes stretching
9 0 minutes Reading/Journaling
87/84/2 (fitness/fatigue/form)
THIS THREE DAY BLOCK
Dec 25, 2025
by TODD BROWN
WE'VE ALL HEARD of training blocks, where we string together a number of days for a better outcome. Could be done at home, a training camp...
... even a stage race.
Great results can be produced.
Bumps in fitness,
and efficiency.
Here's my favorite...
- Saturday, meet up for a big ride
- Sunday, completely enjoy the day of rest
- Monday, excited to start the work week strong
... 3 day block.
I look forward to each one of those days,
can't imagine doing life any other way.
It's how I roll.
===
166.4 lbs/12.7%
510 Anti-Oxidant Score
8ish hours sleep
√ PullUps, PushUps, Rows, Shoulder Presses, Dips
√ Box Jumps, Dead Lifts, Nordic Curls, Heel Raises, Calf Raises
10 minutes stretching
60 minutes Reading/Journaling
87/86/0 (fitness/fatigue/form)
THE LIGHT OF THE WORLD
Dec 24, 2025
by TODD BROWN
THE STRUGGLE IS REAL for many of us. Since June, the days have been getting shorter. Then Big Brother piles on by killing daylight savings...
... the darkness creeps in.
We try to adapt to a losing battle.
Just when we think we can't take any more,
there is hope.
We grab on to it.
Knowing that from now on...
... the son will shine longer every day.
Merry Christmas y'all!
===
166 lbs/12.7%
510 Anti-Oxidant Score
8ish hours sleep
√ PullUps, PushUps, Rows, Shoulder Presses, Dips
√ Box Jumps, Dead Lifts, Nordic Curls, Heel Raises, Calf Raises
10 minutes stretching
60 minutes Reading/Journaling
87/85/1 (fitness/fatigue/form)
MAYBE IT'S NOT SUCH A HELMET SCRATCHER
Dec 23, 2025
by TODD BROWN
THE FITNESS IS ON THE UP, we've been experimenting with new training, and we get out to test it on the group ride. Things go really well, we set some PRs, but...
... we're still scratching our heads.
'cuz that cat got us.
Again.
So it was for me today, and I got a clue as to why.
With several weeks of...
- hitting it hard for an hour
- verses my usual 2+ hour slog
- and a solid 3-4 hour adventure at tempo on Saturdays
... I could tell there's a hint of snap returning.
And after 38 minutes and 22 seconds of semi-vicious flat miles with the group...
... we finished with 20 minutes and 59 seconds of the Pain Cave segment.
Those seconds were important, because we're always trying to break an hour.
BBB and I each PR'd.
He clobbered me the last 1/4 mile,
putting 22 seconds on me,
finishing in 59:59.
I was...
- stoked for BBB
- downright envious
- hopeful I'd post an hour someday
... and left scratching my helmet.
Until BBB said our cool down would be climbing...
... one mile at 8%.
Suddenly it all made sense.
===
164 lbs/12.5%
510 Anti-Oxidant Score
8ish hours sleep
no PullUps, PushUps, Rows, Shoulder Presses, Dips
nop Box Jumps, Dead Lifts, Nordic Curls, Heel Raises, Calf Raises
10 minutes stretching
60 minutes Reading/Journaling
89/98/-10 (fitness/fatigue/form)
HE'S MAKING HIS LIST
Dec 22, 2025
by TODD BROWN
THE POWER OF A CHECK LIST is awesome. Not ticking the boxes, for that quick hit of dopamine, there is something even better than...
... getting it done.
Which is the point.
For me, the real power is in the creation of a list.
Exploring and considering...
- each and every angle
- what is needed
- what is fluff
... and building an empowering list.
It's harder than it looks.
But, done correctly...
... discipline is replaced with love and urgency.
Checking the box is dessert...
... one we can enjoy each and every day.
===
165lbs/12.5%
470 Anti-Oxidant Score
7.5ish hours sleep
√ PullUps, PushUps, Rows, Shoulder Presses, Dips
√ Box Jumps, Dead Lifts, Nordic Curls, Heel Raises, Calf Raises
10 minutes stretching
60 minutes Reading/Journaling
87/86/0 (fitness/fatigue/form)
WHAT I KNOW ABOUT GOAL SETTING
Dec 21, 2025
by TODD BROWN
WRAPPING UP THE YEAR, is a lot like wrapping up Christmas presents. We have these memories and milestones...
... to look back on later.
Gifts to ourselves.
What if we knew what gifts we'd be wrapping up for ourselves next year?
Would we plan our 2026 calendar differently?
Change up our goals...
... if their accomplishment was a given?
Now that you've done that little thought experiment, I'll share this with you.
The biggest accomplishments in my past were never concerned with...
- little details
- strategies
- tactics
... only What.
From there it was just a matter of making it real.
===
165.2 lbs/12.6%
510 Anti-Oxidant Score
7.5ish hours sleep
√ PullUps, PushUps, Rows, Shoulder Presses, Dips
√ Box Jumps, Dead Lifts, Nordic Curls, Heel Raises, Calf Raises
10 minutes stretching
180 minutes Reading/Journaling
86/84/2 (fitness/fatigue/form)
HR TRAINING TO THE NEXT LEVEL
Dec 20, 2025
by TODD BROWN
THERE'S NOTHING QUITE LIKE the joy of climbing with friends to a distant peak and poking through the clouds. Summiting is like having...
... the top of the world to ourselves.
All is calm.
Bombing down the mostly unfamiliar other side...
... not so calm.
Heaven forbid we'd let a gap open and get left behind.
Already on the edge of grip, I came into a sweeping lefthand turn...
... a negative radius, sloping downward.
I drifted all the way wide to the soft bulldozed berm.
Exiting, it was nothing but steep with ruts and rocks competing for my attention.
It wasn't looking good.
Somehow I managed to wiggle through the gauntlet.
My HR now sky high.
Only one thing to do, let out a huge...
... WOOOOHOOOOO!!!
Sheesh, my heart skipped a beat just reliving and writing this.
It.
Was.
Awesomeness.
Had I gone down,
I wouldn't have died.
But, it woulda been a bloody mess firshur.
Glad I kept my eyes open
and arms relaxed,
the tires held...
... just another reason to be grateful this time of year.
===
164.2 lbs/12.5%
480 Anti-Oxidant Score
7ish hours sleep
no PullUps, PushUps, Rows, Shoulder Presses, Dips
no Box Jumps, Dead Lifts, Nordic Curls, Heel Raises, Calf Raises
10 minutes stretching
30 minutes Reading/Journaling
89/96/-8 (fitness/fatigue/form)
WHO KNEW WE WERE THAT BAD?
Dec 19, 2025
by TODD BROWN
THE PROGRESS WE MAKE can be kind of embarrassing. We don't know it at the time. In fact, we're having so much fun those early pics and vids...
... can be kind of embarrassing.
There's hope.
Bad athletes,
can get good.
Good athletes,
can be great.
Great athletes...
... know the secret.
Keep doing it.
===
163.4 lbs/12.4%
480 Anti-Oxidant Score
8ish hours sleep
√ PullUps, PushUps, Rows, Shoulder Presses, Dips
no Box Jumps, Dead Lifts, Nordic Curls, Heel Raises, Calf Raises
10 minutes stretching
60 minutes Reading/Journaling
86/82/3 (fitness/fatigue/form)
THE OTHER 12 DAYS OF CHRISTMAS
Dec 18, 2025
by TODD BROWN
A LOT OF US plan to do some superspecialsecret training when nobody is looking in the coming days. Some are going so far as to...
... do the outrageous.
A gift to ourselves.
Which reminds me of one my pals who each year would ride a century 12 days in a row.
That was his goto way to start the year with a bunch of base miles.
Of course, the family and friends all thought that was...
... akin to getting coal for Christmas.
Personally, my overarching diabolical (counter season or counter intuitive?) plan is to...
- play around on jumps and technical stuff
- catch up with friends
- have fun
... make the training count.
What are you planning for 12/25 thru 1/6
While you're thinking about that...
... I'm sharing this kit with you in the off chance you're looking so spoil yourself with something outrageously sexy...
You can get it for full price here: https://pedalindustries.com/collections/dusty-shins-collection
Or, 50% savings here: https://pedalindustries.com/collections/pedalindustries-r-riders-collection
===
163.4 lbs/12.4%
500 Anti-Oxidant Score
7ish hours sleep
√ PullUps, PushUps, Rows, Shoulder Presses, Heel Raises, Calf Raises
no Box Jumps, Dead Lifts, Nordic Curls, Split Squats
10 minutes stretching
60 minutes Reading/Journaling
86/84/2 (fitness/fatigue/form)
IS IT TOO LATE TO GO PRO?
Dec 17, 2025
by TODD BROWN
THE SALARIES of the tops pro seem fantastic. The lifestyle unbeatable. Who doesn't want to get...
... paid to train and travel the world?
Sign me up.
But...
... it's too late, you're too old, you lack talent, you don't have time, you're too young, your equipment sucks, your friends and family won't approve, you'll nevereverver freakin' make it...
... SILENCE!
Though we may not get paid,
our travel will be less exotic,
we can still focus on...
- a specified activity
- honing our craft
- doing our best
... it's never to late to be pro.
===
164.2 lbs/12.5%
500 Anti-Oxidant Score
8ish hours sleep
no PullUps, PushUps, Rows, Shoulder Presses, Heel Raises, Calf Raises
no Box Jumps, Dead Lifts, Nordic Curls, Split Squats
10 minutes stretching
60 minutes Reading/Journaling
87/89/-3 (fitness/fatigue/form)
WE WON THE LOTTERY!
Dec 16, 2025
by TODD BROWN
WE DON'T DREAM enough. At least most of us. When we do, and I'm not talkin' 'bout shut eye...
... we change our state.
Great things are suddenly possible.
I was reminded of this yesterday...
... my son was going to buy a lottery ticket.
He does this when it's over a billion.
I told him how much...
- it allows us to dream
- things we'd change
- do or never do
... I love and hate the lottery.
Name one thing you'd do?
I'd never get up to an alarm clock again?
Later, I reflected on my greatest day on the bike.
In 2022.
The insane Leadville goal of...
- a PR
- sub-8 hrs
- at age 60
... and how I did it.
The dream of sub-9 at sixty started years prior.
Always in the back of my mind.
But, there.
How it would feel to be in that kind of shape.
The closer the date got,
the more real it became.
Until I believed I could not only go sub-9,
but shatter my 6 previous efforts.
We can win our own lottery...
- crystal clear
- detailed
- belief
... if we'll just start dreaming.
===
166lbs/12.5%
7.5ish hours sleep
√ PullUps, PushUps, Rows, Shoulder Presses, Heel Raises, Calf Raises
√ Box Jumps, Dead Lifts, Nordic Curls, Split Squats
10 minutes stretching
60 minutes Reading/Journaling
88/91/-4 (fitness/fatigue/form)
500 Anti-Oxidant Score
IS IT THE SACRIFICE?
Dec 15, 2025
by TODD BROWN
WHY DO SOME OF US stick with the endurance thing year after year after year and others check in for a season or two then check out...
... never to return?
There is something unseen happening.
I think I know what it is.
Sacrifice.
For better or worse...
- could be skipping a new car for a better bike
- an hour later out at night for an early run
- a quick swim instead of a tv binge
... we've sacrificed something.
That sacrifice produces the faith necessary to really go for it,
go for that insane physical goal we've set.
It gives us hope.
And, we love that...
... in everything we do.
===
165.2 lbs/12.5%
7ish hours sleep
√ PullUps, PushUps, Rows, Shoulder Presses, Heel Raises, Calf Raises
√ Box Jumps, Dead Lifts, Nordic Curls, Split Squats
10 minutes stretching
60 minutes Reading/Journaling
88/93/-6 (fitness/fatigue/form)
450 Anti-Oxidant Score
YOU'RE GONNA SAY THIS IS IT
Dec 14, 2025
by TODD BROWN
THINGS AREN'T GOING to go according to plan. Everything is going to go south. Everything. And you're going to say this is it..
... This is how I end.
You can accept that,
or you can get to work.
That's all it is.
You just begin.
Solve one problem.
And then the next.
If you solve enough problems...
... you get to cross the finish line.
Adapted from the closing scene of The Martian.
It's a long movie,
about solving problems,
which is what we do the moment...
... we register for a race or commit snagging that elusive PR.
(highly recommend the movie)
===
165.2 lbs/12.6%
8sh hours sleep
√ PullUps, PushUps, Rows, Shoulder Presses, Heel Raises, Calf Raises
√ Box Jumps, Dead Lifts, Nordic Curls, Split Squats
10 minutes stretching
90 minutes Reading/Journaling
88/95/-7 (fitness/fatigue/form)
450 Anti-Oxidant Score
THE FOUNTAIN OF YOUTH
Dec 13, 2025
by TODD BROWN
IF WE'RE REALLY LUCKY, and we (you n me) are, we'll stumble into something that keeps us endlessly fascinated. No matter how much we do it, or how long we put it on pause...
... it is always, ALWAYS, a ton a fun.
How can we do it forever?
At a high level?
Before I tell ya the answer...
- age
- friends
- failure to progress
... we gotta accept the challenges.
1. If we aren't on point with our health choices, age may ravish us...
... and not the sexy kind.
2. As the playground circles the sun...
... many of our friends will hang it up (see #1.)
3. Failure to progress...
... leads to boredom.
Today, I hooked my sassy grin...
- rode with younger cats
- picked up a new trick
- pushed my limits
... up to the firehose of youth.
1. Lucked into shredding a lot of single track with Steve and Brian...
... the schedules aligned, the conversations vibrant.
2. Coming in hot to a corner, Steve locked up the rear wheel...
... Why did you do that? To vector the turn and change trajectory.
3. Brian, did you launch off that rock?...
... Yeah, came around the turn so fast I had to.
The real secret to the fountain of youth...
... making and keeping young friends.
===
166 lbs/12.7%
7ish hours sleep
no PullUps, PushUps, Rows, Shoulder Presses, Heel Raises, Calf Raises
no Box Jumps, Dead Lifts, Nordic Curls, Split Squats
10 minutes stretching
30 minutes Reading/Journaling
87/92/-5 (fitness/fatigue/form)
440 Anti-Oxidant Score
THE HIDDEN ADVANTAGE
Dec 12, 2025
by TODD BROWN
WE'RE BUSY. We work. Raise families. Participate in communities. Do our duties...
... what's our hidden advantage?
Just that.
We know how to...
- schedule
- pacify
- lead
... and we have perspective.
Which is what sets us apart,
keeps us in the hunt...
... 'till we cross the finish line.
===
164 lbs/12.5%
8 hours sleep
no PullUps, PushUps, Rows, Shoulder Presses, Heel Raises, Calf Raises
no Box Jumps, Dead Lifts, Nordic Curls, Split Squats
10 minutes stretching
30 minutes Reading/Journaling
87/92/-5 (fitness/fatigue/form)
440 Anti-Oxidant Score
DARE OR DARE NOT
Dec 11, 2025
by TODD BROWN
SOMEWHERE AROUND 8 YEARS OLD, we learn of daring. Someone gets dared. We don't even know what the word means and, yet...
... we do.
Because there is tone.
An unsaid judgment.
I dare you.
Our response...
- bold
- calm
- weak
... means everything.
Later in life, that cat in the mirror still dares us...
... if we are lucky.
What are you daring yourself to do in 2026?
===
164.2 lbs/12.5%
7.75 hours sleep
√ PullUps, PushUps, Rows, Shoulder Presses, Heel Raises, Calf Raises
√ Box Jumps, Dead Lifts, Nordic Curls, Split Squats
10 minutes stretching
90 minutes Reading/Journaling
87/92/-5 (fitness/fatigue/form)
440 Anti-Oxidant Score
WHAT HAPPENS WHEN YOU SHOW A FRIEND AROUND TOWN?
Dec 10, 2025
by TODD BROWN
GETTING A LONG-DISTANCE FRIEND TO VISIT is mostly rare, for most of us. We post to Starva, talk up our locale...
... to the point of bragging.
Then, the friend shows up.
Suddenly, we're wondering...
- will they be impressed
- can they keep up
- will they crash
... how this is gonna go down>
There was a time when Surfergirl would take such visiting friends aside and whisper...
... Be careful, he's kinda crazy.
Couldn't blame her as more than a few returned bleeding,
one with a broken bone.
It wasn't on purpose.
- I'd just forget
- be in the zone
- having a blast
... thinking they were doing the same.
The local, me...
... could rip the trails blindfolded.
Everyone else was riding blind.
Anyway...
... Tim did great today.
(I knew he would, and didn't really back it down at all.)
===
164.2 lbs/12.5%
7.75 hours sleep
√ PullUps, PushUps, Rows, Shoulder Presses, Heel Raises, Calf Raises
no Box Jumps, Dead Lifts, Nordic Curls, Split Squats
10 minutes stretching
90 minutes Reading/Journaling
87/91/-5 (fitness/fatigue/form)
470 Anti-Oxidant Score
GOOD NEWS: THERE'S HOPE!
Dec 09, 2025
by TODD BROWN
THIS TIME OF YEAR, the schedule gets crowded. The company parties, family get togethers, community events...
... we want to attend 'em all.
It eats into the training time.
And, that's good.
Just yesterdee, Surfergirl reminded me of our date to see Gentry.
Her favorite trio was in town for a Christmas concert.
Driving down, we wondered if we'd run into any friends,
walking in we saw my brother and sisterinlaw...
... seating, we were astonished.
We were exactly right behind them.
Couldn't have planned it better,
total surprise.
But, that's not the point.
We were carried away in the spirit of the night...
... all the world's nonsense, forgotten.
When we returned home, there was a package on the doorstep.
Incredible...
... a customer had hand made classic ornaments for each of our family members.
As a gift.
The real point is if we'll shut off the news, the pointless socials and get out to events and people we love we find...
... there's hope!
Hoping you'll find plenty of time to share your love for others in the coming weeks.
===
162.2 lbs/12.2%
7.5 hours sleep
no PullUps, PushUps, Rows, Shoulder Presses, Heel Raises, Calf Raises
no Box Jumps, Dead Lifts, Nordic Curls, Split Squats
10 minutes stretching
90 minutes Reading/Journaling
86/86/-1 (fitness/fatigue/form)
430 Anti-Oxidant Score
THE BEST FREE ADVICE YOU NEVER PAID FOR
Dec 08, 2025
by TODD BROWN
WE ALL GET ACHES AND PAINS. Mostly, we just blow 'em off knowing in a few days things will right themselves. At least that's the idea. But, we are organic...
... our equipment is not.
It won't self heal,
like our miraculous bodies.
No matter how much positive energy we send it...
... those creaks won't go away on their own.
We gotta respect and inspect 'em.
I mean really figure it out.
Lemme splain it.
I've had an annoying creak for a couple of weeks.
Finally, last Friday...
- removed cranks
- checked, cleaned bottom bracket
- found a broken bolt on the chain ring spider
... thought that'd solve everything.
Mostly, kinda.
However, last steep climbs at end of Saturday's ride indicated problem not resolved.
Took into the shop for professional treatment.
Ace mechanic gives me a call.
It's not good.
How bad.
Axle in hub is cracked.
Yikes.
Yeah, it coulda been bad.
How bad?
Well, if it broke while riding it would have destroyed the hub innards, and...
And, what?
... and possibly locked up the wheel.
Now, I dunno how things are where you live, but on that ride I'd just finisihed...
... I hit 35 mph over a rocky, gravel fire road.
Had that wheel locked up...
... I'd be dead, at best.
Consider this the best free advice you Never paid for...
- bike
- bones
- muscles
... Fix thy creaks!
===
162.6 lbs/12.5%
8 hours sleep
√ PullUps, PushUps, Rows, Shoulder Presses, Heel Raises, Calf Raises
√ Box Jumps, Dead Lifts, Nordic Curls, Split Squats
10 minutes stretching
90 minutes Reading/Journaling
86/89/-3 (fitness/fatigue/form)
470 Anti-Oxidant Score
https://www.strava.com/athletes/10248
HAVE YOU HAD A CLASSY SMOKE, LATELY?
Dec 07, 2025
by TODD BROWN
CELEBRATING AN EPIC EFFORT is, can be, a powerful factor in repeatability. You know, whether or not we ever do it again and...
... gain the associated benefits.
Old time movies we so classy.
In black and white.
Couple meets,
goes to dinner and dancing,
the very next scene we see...
... they are covered up, smoking in bed!!!
Here's how we do it most Saturdays.
Meet up at the corner,
hit it hard for 3-4 hours,
the next thing we know...
... we're at the country store.
Cokes, RedBulls, chips, even had Zingers yesterday...
... our version of smoking in bed.
===
Now, here's the diabolical brainwashing science...
- guaranteeing many repeat performances
... celebrating with lots of sugar and caffeine burns those good feelings in.
===
165.6 lbs/12.5%
8 hours sleep
√ PullUps, PushUps, Rows, Shoulder Presses, Heel Raises, Calf Raises
√ Box Jumps, Dead Lifts, Nordic Curls, Split Squats
10 minutes stretching
30 minutes Reading/Journaling
87/92/-6 (fitness/fatigue/form)
430 Anti-Oxidant Score
APPRECIATING A ROUGH START
Dec 06, 2025
by TODD BROWN
FOR SOME GETTING STARTED is easy, for other it's hard. Even messy. So, what's better...
... an easy start or a tricky start?
Take today.
We'd climbed 4141', 13.4 miles.
The start, though steep, was pretty smooth.
The final 4.5 miles, were quite a bit rougher.
Lots of rocks.
I really suffered that last 2ish miles.
After a bit of a break,
it was time to plummet back down.
We pushed the pace pretty good those first 4 1/2 miles...
... over terrain I've flatted on many times.
I knew the next 9 miles were smoother, but...
... after the previous beating they seemed like a freeway.
We screamed down.
Surprisingly, I posted my 3rd fastest time ever.
(In case you're wondering if that was my 3rd time down, it was my 44th since 2012, per Starva)
This served as a good reminder...
... if we push through a rough start, we gain the skills to go much faster.
===
Further update on the Conti Dubitals...
- they roll reallyreallyreally fast
- corner dependably at high speed
- seem to be pretty darn puncture resistant
... I'm loving 'em.
Looking forward to playing with pressures,
I think I can run lower than the 16 and 17 I ran today.
(that was in the cold garage, before the heated up on the actual ride which would increase the pressure by a few pounds)
===
164.8 lbs/12.5%
7.5ish hours sleep
0 PullUps, PushUps, Rows, Shoulder Presses, Heel Raises, Calf Raises
0 Box Jumps, Dead Lifts, Nordic Curls, Split Squats
10 minutes stretching
30 minutes Reading/Journaling
89/107/-18 (fitness/fatigue/form)
430 Anti-Oxidant Score
WHAT ARE WE RIDING SATURDAY?
Dec 05, 2025
by TODD BROWN
WE ALL HAVE A RHYTHM TO OUR TRAINING. We have a favorite rotation of workouts, training partners, intensity...
... just like the goto dinner schedule.
When all else fails, I know spaghetti and meat balls is a winner.
No matter what I have planned.
When it comes to Saturdays, the...
- crew
- pace
- route
... I have a few defaults.
If I've had two hard sessions during the week,
I'm leaning towards a longish sweetspot/tempo ride.
If the week only had one high intensity completed,
I'm gonna wring it out on Saturday.
This week's Wednesday Worlds was kinda hard, therefore...
... tomorrow I have a nasty 1ish hour uphill TT planned.
The younsters are gonna make me hurt.
Can't wait!
How do you do it?
===
165.6 lbs/12.7%
8ish hours sleep
√ PullUps, PushUps, Rows, Shoulder Presses, Heel Raises, Calf Raises
0 Box Jumps, Dead Lifts, Nordic Curls, Split Squats
10 minutes stretching
90 minutes Reading/Journaling
85/88/-3 (fitness/fatigue/form)
440 Anti-Oxidant Score
https://www.strava.com/athletes/10248
TACKY, TORQUEY TESTING... CONTI DUBNITALS
Dec 04, 2025
by TODD BROWN
GETTING NEW EQUIPMENT is always fun. Usually, it is preceded by all kinds of Kool-Aid drinking. You know, the marketing team laying it on thick...
... and our friends laughing at our antiquated ways.
This week, I bit.
Finally jumped to wider tires.
From 2.2 RaceKing in back and 2.2 CrossKing in front to...
... 2.4 Dubnitals, front and rear.
My testing took place on our local single tracks...
... while doing low-cadence, torque climbing in Zone 2.
I'd rip down,
ponder performance on way back up.
Going from 2.2 to 2.4 doesn't appear to be much,
the tires are a bit lighter than the 2.2s
My initial...
- they go from edge to edge much quicker
- seem to roll very fast
- traction is great
... reactions.
I think they're gonna be a great upgrade,
will test on the smoking fast downhills, Saturday.
===
166 lbs/12.7%
8ish hours sleep
√ PullUps, PushUps, Rows, Shoulder Presses, Heel Raises, Calf Raises
0 Box Jumps, Dead Lifts, Nordic Curls, Split Squats
10 minutes stretching
60 minutes Reading/Journaling
86/93/-8 (fitness/fatigue/form)
450 Anti-Oxidant Score
MUTUALLY ASSURED DESTRUCTION
Dec 03, 2025
by TODD BROWN
IF IT TAKES A VILLAGE to raise a child, then, for us, it obviously takes a group to train us up proper. The right gaggle...
... has countless benefits.
Number 1 being speed.
Which is why I did the Wednesday Worlds today, and rolled right into...
... Pain Cave.
When we're on form,
this is an hour segment of riding just below detonation.
Today was much easier...
- the group was slowish
- BBB and I cruised Pain Cave
- catching up and discussing next year's goals
... we were 5 minutes off the PRs.
That will come down because we committed to some rather outlandish goals.
Which means, we'll be pressing the pace on the WW ride,
then duking it out on Pain Cave.
Leading to our mutually assured destruction the rest of the work day...
... and, what we hope will be a massively successful 2026 campaign.
===
If we do it correctly, we'll sprout wings.
Deal below.
Use promo code: VELOBONES
To save 20% on any t-shirt in the collection.
Expires on 12.5.25
https://pedalindustries.com/collections/t-shirts-all
===
165.4 lbs/12.7%
8ish hours sleep
√ PullUps, PushUps, Rows, Shoulder Presses, Heel Raises, Calf Raises
0 Box Jumps, Dead Lifts, Nordic Curls, Split Squats
10 minutes stretching
30 minutes Reading/Journaling
86/95/-9 (fitness/fatigue/form)
420 Anti-Oxidant Score
OTB OR OTB?
Dec 02, 2025
by TODD BROWN
WE HAVE ALL THESE CODE WORDS and acronyms in our culture. The deeper we get into it...
... the cryptic they become.
Here's the mechanic's favorite...
... I was just riding along.
His eye's roll and he scribbles on the notes...
... JRA.
I heard another from a shop owner who was barely hanging on and his "loyal" patrons were constantly asking for discounts and free stuff...
... he called them Freetards.
I've been guilty of both of those and quickly cleaned up my evil ways once I got the hint.
But, this one...
... it's been hard to stay away from.
OTB.
This one is a two-fer,
I can't get it out of my mind lately.
Off the back...
... which is where I seem to be finding myself a little more than my liking.
Over the bars...
... luckily, my recent wipeouts have been on solo rides.
===
165.8 lbs/12.7%
8ish hours sleep
√ PullUps, PushUps, Rows, Shoulder Presses, Heel Raises, Calf Raises
0 Box Jumps, Dead Lifts, Nordic Curls, Split Squats
10 minutes stretching
90 minutes Reading/Journaling
85/88/-3 (fitness/fatigue/form)
390 Anti-Oxidant Score
ARE YOU CHOPPING WOOD?
Dec 01, 2025
by TODD BROWN
WE ALL HAVE A FAVORITE MOVIE, book or story. One that inspires us to be more than we currently are, or return to a place we once dominated. These myths are important because...
... they can lead and guide us to a better future.
Truly powerful.
One of my all time favorites is Rocky IV.
Rocky, seeing his once enemy, the great Apollo Creed, who became his friend and mentor, get crushed by a Russian giant...
... decides he must do something completely different.
He must go...
- runs
- pulls a sled
- carries logs
- throws boulders
- chops down a tree
... to snowy and freezing Siberia.
Maybe it's winter,
maybe it's cold...
... maybe they only way to get nasty fit is chopping wood like Rocky.
===
166 lbs/12.7%
7.5ish hours sleep
√ PullUps, PushUps, Rows, Shoulder Presses, Heel Raises, Calf Raises
√ Box Jumps, Dead Lifts, Nordic Curls, Split Squats
10 minutes stretching
00 minutes Reading/Journaling
85/88/-4 (fitness/fatigue/form)
390 Anti-Oxidant Score
EARNING VS LEARNING
Nov 30, 2025
by TODD BROWN
LIFE IS LIKE AN EPIC CARD GAME. We're dealt our genetic hand. As little children, we have no idea...
... we're just running around having fun.
Somewhere around the age of 8 or so we realize...
... we're not all created equal.
I can throw,
my aim is woeful.
I can run,
my friends are faster.
I can swim,
holding my breath is a struggle.
Most of us here, found we love to endure...
... persistence and suffering are out super powers.
We can't earn our way to a sub-4 minute mile, but...
... we can learn how to be faster and more efficient.
That's the journey we are on.
Learning how to be our best.
===
164.6 lbs/12.5%
8.5ish hours sleep
No PullUps, PushUps, Rows, Shoulder Presses, Heel Raises, Calf Raises
No Box Jumps, Dead Lifts, Nordic Curls, Split Squats
10 minutes stretching
60 minutes Reading/Journaling
85/93/-8 (fitness/fatigue/form)
290 Anti-Oxidant Score
TRAINING BLOCKHEAD
Nov 29, 2025
by TODD BROWN
FOR MANY OF US, this is the time to back things down. Pick up a sporty side hustle. Hit the weights...
... do something different.
Makes sense.
The next season is a long way off.
Just one problem.
Physics.
You can't shoot a cannon from a canoe.
Meaning, when the season does come around, we're going to need a good base from which to start launching our hard efforts.
So, whatawee 'posed ta do?
Personally, I'm gonna...
- have fun
- be more socisl
- challenge my skills
... while logging some solid base mile.
===
166 lbs/12.7%
6.5ish hours sleep
No PullUps, PushUps, Rows, Shoulder Presses, Heel Raises, Calf Raises
No Box Jumps, Dead Lifts, Nordic Curls, Split Squats
10 minutes stretching
30 minutes Reading/Journaling
88/107/-20 (fitness/fatigue/form)
290 Anti-Oxidant Score
ARE YOU COMFY?
Nov 28, 2025
by TODD BROWN
WE HEAR A LOT ABOUT comfort zones. How we want to avoid them because they hold us back, lead us to settling for...
... more than we can be.
Who wants that?
Things I think about after a less frightful drop down one of my all time favorite descents.
I held the KOM at one point,
still top 11.
Back than, I was really, really at ease on that screamer...
... in a state of flow, relaxed.
Comfy.
The good kind.
Yesterday, on the same segment, I was a hot mess.
Smiley on my rear wheel, showing his front wheel, asking...
... Are you riding cautious?
I wanted to say...
... Heck no, and Screw you!
Things were not flowing,
I was gripping.
Hard.
It was very uncomfortable because I haven't been on my MTB much the last year or so.
Practice leads to comfy,
comfy leads to flow,
flow leads to ripping.
Effortlessly.
===
164.6 lbs/12.5%
7.5ish hours sleep
No PullUps, PushUps, Rows, Shoulder Presses, Heel Raises, Calf Raises
No Box Jumps, Dead Lifts, Nordic Curls, Split Squats
10 minutes stretching
30 minutes Reading/Journaling
85/94/-9 (fitness/fatigue/form)
290 Anti-Oxidant Score
THERE'S A LEGENDARY CLIMB
Nov 27, 2025
by TODD BROWN
SOARING 5600' ABOVE SEA LEVEL, we have access to a legendary climb. A gravel fire road. It's the kind of challenge we can sink our teeth into, get a baseline for our fitness...
... set legit goals.
The mountain ain't movin'...
- 9 miles
- 3000'
- 6.3%
... but, we are.
The KOM is held by current world tour pro Kevin Vermaerke,
which he probably set in the NICA days.
53:10
The next 9 are local legends...
... the legit kind, not the goofy Starva thing.
There are two ways to view...
- I'm slow, and I suck
- I'm slow, and I can improve
- I'm slow, and I'm dawgawn grateful to be ripping with my pals
... today's traditional Thanksgiving effort.
One more takeaway.
When I set my PR, we lived much closer to the mountain and I'd ride it 3-4 times a month.
It was a goto.
And, it got me thinking...
... if I wanna slay like that again, I gotta do it more.
Maybe every week for the rest of 2025,
and chop 18 minutes off today's time?
===
164.6 lbs/12.5%
7.5ish hours sleep
No PullUps, PushUps, Rows, Shoulder Presses, Heel Raises, Calf Raises
No Box Jumps, Dead Lifts, Nordic Curls, Split Squats
10 minutes stretching
30 minutes Reading/Journaling
84/90/-6 (fitness/fatigue/form)
I NEVER LIFTED WEIGHTS UNTIL I GOT INTO THE NFL...
Nov 26, 2025
by TODD BROWN
MOST OF US ARE PROBABLY HEADING OUT for the local turkey trot or some sort of holiday ride. It's tradition, followed by the traditional...
... Did you ride or run today?
Which deserves...
... Yes, and the sun also rose this morning.
Earning an...
... I bet your hungry!
Usually followed by a...
... I didn't know you could eat so much pie!
At some point someone will turn on "the game".
As full as we are,
as much as that lycra gonna be stressed tomorrow...
... we realize endurance training doesn't favor or create massive muscles.
Which brings me to one of my all time favorite athletes...
... the Great Hershel Walker.
Dude was devastating in college and NFL.
This quote must have been so humiliating to those left flattened on the field....
- 2000-3000 pushups/day
- 3000-5000 crunches/day
- hundreds of pullups/day
- hundreds of dips/day
- air squats and lunges thousands
- 20-50 yard sprints
... I never lifted weights until I got into the NFL.
Damn.
We may not be - ok, never will be - built like Hershel, but...
... kinda makes ya wonder how much stronger we could be.
Dedicating little time,
from home.
===
164.6 lbs/12.5%
7.5ish hours sleep
No PullUps, PushUps, Rows, Shoulder Presses, Heel Raises, Calf Raises
No Box Jumps, Dead Lifts, Nordic Curls, Split Squats
10 minutes stretching
20 minutes Reading/Journaling
83/82/0 (fitness/fatigue/form)
STRATEGY VS THE DREAM
Nov 25, 2025
by TODD BROWN
LOOKING FORWARD TO NEXT YEAR yet? Maybe it's too early, I mean jeez it's not even Thanksgiving yet. But, almost...
... so, it might not be too soon.
There's no rule on that.
I was thinking about this on my ride yesterday.
What comes first...
... strategy or the dream.
Especially with all the InfooIncers on the socials.
You know which ones kill me....
... literally saw this one today...
... Download My 47 Points To Master Advertising Now!
hahahahahah
But, you get the idea.
We can get so hyped up on a new (to us) strategy...
- Single-legged box jumps while hula-hooping for explosive sprinting
- One million grams of carbohydrate from bonking to crushing
- Sleep like a grizzly and maul the group ride
... we start looking for a race to unleash.
I've done it,
still do it.
We can all be suckers,
the cons are as appealing as the conmen.
Anyway, what I concluded after zonetwoing my way around town was...
... The Field of Dream if we build it, they will come...
... is kinda right.
The players, errr strategies, don't show up until the field is built.
In other words, once we identify the...
- A race
- impossible PR
- unconquerable route
... then, and only then, will the strategies we need be apparent.
Let me say it differently.
We can quickly toss aside...
- techniques
- strategies
- hacks
... the worthless dross.
Because the really good stuff that works is easy to see...
... once we have our dream/goal/desire firm and clear in our minds.
===
164.6 lbs/12.5%
8ish hours sleep
No PullUps, PushUps, Rows, Shoulder Presses, Heel Raises, Calf Raises
No Box Jumps, Dead Lifts, Nordic Curls, Split Squats
10 minutes stretching
90 minutes Reading/Journaling
82/74/7 (fitness/fatigue/form)
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