Access Denied
IMPORTANT! If you’re a store owner, please make sure you have Customer accounts enabled in your Store Admin, as you have customer based locks set up with EasyLockdown app. Enable Customer Accounts
I CAN'T BELIEVE SHE TOOK ME BACK
IT'S REALLY HARD TO LET GO of something we love. The fear we won't get it back is legit. Yet, the opportunity of enjoying something new...
... is real, and tantalizing.
The known vs the unknown.
Once we move on, that thing we left behind might...
- forget about us
- reject our return
- change and move on
... it's risky.
No, Surfergirl didn't leave me or vice versa.
But!...
... I did leave my beloved TMWC (Tuesday Morning World Championships) for another ride: Wednesday Worlds.
The main reason, and it's very valid, waking up at 5am and rolling out in the cold, dark, pre-dawn was leaving me almost worthless for work the rest of the day.
The lesser reason, I was thinking the blazing intensity of WW would be a better work out.
Well, a funny thing happened when a downloaded the Tuesday vs WW data...
- significantly more time above threshold and VO2 max
- much higher average and normalized power
- and, the best, all my pals were there
... to smack me in the face!
For sure, it helped that the sun was up when I rolled out.
And, I was putting down power on the road vs battling dust, rocks and terrain.
The fellas were all welcoming...
... probably because they knew they'd dump me up The Wall and send me home with a good lycra whipping.
Gawd, I've missed this ride and these awesome cats.
===
165.2
7 hours sleep
480 anti-oxidant level
√ Upper Body: 30 push ups, 10 pull ups, hand gripper, heel and toe raises
√ Lower Body: 30 ATG air squats and 0 split squats with 50lbs
84/83/-9 per Strava
What I'm reading: 7 Powers, The Foundations of Business Strategy, Hamilton Helmer
What I'm studying: Prayer, Neville Goddard
https://www.strava.com/athletes/10248
>
GIVE ME 10 WEEKS
HOW LONG DOES IT REALLY TAKE to get into top shape for an A race is a question we'd all like answered. For an Olympian, it might be years. For us...
... we might have a few months.
Or less.
Depending on when we sign up, and the vagaries of life.
But, let's just say we are fitter than most,
not as fit as some.
Then our focus will be...
- long climbs or power climbs
- slogs into the wind or a million turns
- finishing in ones and two or a ripping bunch sprint
... more on race specific training.
Given a good baseline of fitness, my general rule is...
- our bodies
- our equipment
- our travel and logistics
... it takes 10 weeks to really sharpen the saw.
For me, aiming for Leadville on 8.15.26, I've got time...
... but, no time to waste.
And, so it begins.
===
164.6
8 hours sleep
580 anti-oxidant level,
√ Upper Body: 60 push ups, 30 pull ups, hand gripper, heel and toe raises
√ Lower Body: 60 ATG air squats and 0 split squats with 50lbs
81/72/9 per Strava
What I'm reading: Cry Havoc, Jack Carr
What I'm studying: The Search, Neville Goddard
https://www.strava.com/athletes/10248
>
THE PREPARATION/EXPECTATION EQUATION
DECONSTRUCTING OUR RECENT PERFORMANCE is critical for improvement. The longer we wait, the foggier our recollection. Details we were sure of...
... become memories full of bias.
It's natural.
Who wants to remember what went wrong, when we can glory in all that went right?
Other than screwing up yet another sprint for the line, nothing really went sideways for me at BWR UT.
And, if I'm being honest, Billy tested my legs on the overpass coming into to town. Whether or not he knew it, and I stayed glued through the the pain...
... I was hurting.
There are a few things that went really right...
- The chef's pasta the night before at Chef Alfredo's, with Danny and Lisa, was delish and just what I needed.
- The AirBNB I found at the last minute - a 3-bedroom house was perfect and the beds wonderful.
- The 8:30 start was a little too late to skip breakfast, so I went with my gut and mowed down a couple of chocolate Entenmann's donuts, half an apple, and a couple of cups of my trusty mushroom hot chocolate.
- I picked up Skratch Super High Carb and ran 6 scoops in my 2-liter pack and another 3 in one bottle.
- To stay ahead of cramps, I ate a Salt Stick chews.
- For the bike set up,
- Ceramic Speed chain held up really well to all the dust, even after getting doused with cold water by Smitty at the final aid station.
- The tire pressure was pretty low, 22lbs in back 20lbs up front. I rimmed out a few times over the random chunky stuff while in a paceline. That's always risky. But, I also felt like I was much more comfortable than other competitors who dropped off the group over time.
... the last was mindset.
Preparation vs Expectation.
I came in pretty rested having spend the previous 2 weeks on my MTB in Park City.
Because of the altitude, it was difficult to put in hard efforts of any meaningful time. Hours in the saddle were solid, but even a lot of that was spent ripping down hill.
I'd give me preparation a B, which was fine for a B race.
Knowing that, my expectations were quite low.
Here's the point...
... poor preparation with high expectations is a formula for frustration and a crummy day on course.
Whereas...
... awesome preparation with low expectations always makes for a fun race and often surprising outcomes.
===
163.6
7.5 hours sleep
580 anti-oxidant level,
√ Upper Body: 100 push ups, 20 pull ups, hand gripper, heel and toe raises
√ Lower Body: 70 ATG air squats and 18 split squats with 50lbs
82/74/7 per Strava
What I'm reading: Cry Havoc, Jack Carr
What I'm studying: Prayer, Neville Goddard
https://www.strava.com/athletes/10248
>
WHAT ARE YOU GOING TO DO ABOUT IT?
IF THINGS AREN'T ENDING UP as we'd like them to, the obvious thing to do would be dong something different. But, that can be a hard pill to swallow because...
... we're comfy and don't wanna change.
Hope isn't a strategy.
Or, a tactic.
So, even though I was hoping I'd be able to fend off the change with a few hundred meters to go at BWR UT, the mofo I'd been working with for the last 30 miles...
... stuck a shiv in my back.
There was nothing I could do.
Had no answer.
Surfergirl, bless her little beating heart, could see I was frustrated with myself and...
... accidentally twisted the buried blade.
What are you going to do about it?
I think it was an innocent, honest, loving, caring question due to the fact that she's seen me frustrated with something...
... then, draw up a solution and make it happen.
Truthfully, does it really matter if close out a racing effort by taking some cat on the line who I may never see again?
Not even.
What matters, to me, is that I execute the plan.
In this case...
... having something left at the end, to rip a fast finish.
The kool kids call that durability.
I call it having your shift together when it counts, which means I'll be needing to...
... wrap up long rides with sprints that sting.
===
164ish no scale
7.5 hours sleep
690ish anti-oxidant level, no scanner
no Upper Body: push ups, pull ups, gripper, heel and toe raises
no Lower Body: ATG squats and split squats
83/86/-3 per Strava
What I'm reading: Cry Havoc, Jack Carr
What I'm studying: Prayer, Neville Goddard
https://www.strava.com/athletes/10248
>
ARE YOU EXCITED FOR THE RACE TOMORROW?
THE NIGHT BEFORE any race is not a normal night. No matter how practiced we are there's always something different to our routine. Sometimes...
... we just make it up.
Why not?
It might work,
or not.
Surfergirl keeps asking me are you excited?
I wanna say yes,
and I know I will be tomorrow...
... about a millisecond after we start.
Until then,
my energy tends to be low.
Not depressed low.
Hybernation low.
Lethargic.
Slothy.
Trying to amp me up, she asks...
... have you looked at reg to see who's going to be there?
That's the kind of thing that...
- if I glanced at it now
- the night before the race
- when I'm trying to chill and sleep early
... would def keep me up and tossing and turning.
No, that's not my agenda.
I prefer to...
- lose all hope
- ditch all desire
- punt all pretense
... and shut 'er down with my favorite pint.
===
164ish no scale
8.5 hours sleep
690ish anti-oxidant level, no scanner
no Upper Body: push ups, pull ups, gripper, heel and toe raises
no Lower Body: ATG squats and split squats
81/70/11 per Strava
What I'm reading: Cry Havoc, Jack Carr
What I'm studying: Prayer, Neville Goddard
https://www.strava.com/athletes/10248
>
NOSTALGIA
WE ALL STARTED this endurance journey somewhere, likely not where we are today. Introduced by a friend, sometimes on purpose, others inadvertently. While we may change locales, and the friends become distanced…
… we’re still here.
In the game.
We may have the opportunity to go back to where it all started.
For me, it was…
- my roommate’s bike
- a finagled purchase of my own
- secrets of sprinting revealed by Bret, who raced track nationally for San Jose Bicycle Club
… in Provo, UT.
I rearranged my classes…
- to start as early as possible
- so I could ride every afternoon
- before cruising the library to cruise the cubicles in search of a “study” partner.
… because I had priorities to attend to.
Today I hit a climb I’d always wanted to check out, Cascade Springs, but it was a battered gravel road back in the day.
Now, it’s pristine pavement all the way up over 8000’
Followed by a plummeting descent that is as magical now as it was 40 years ago.
I’ve moved,
but, I never really moved on…
… and, I’m quite okay with that.
===
164ish no scale
8.5 hours sleep
690ish anti-oxidant level, no scanner
no Upper Body: push ups, pull ups, gripper, heel and toe raises
no Lower Body: ATG squats and split squats
81/68/12 per Strava
What I'm reading: Cry Havoc, Jack Carr
What I'm studying: Prayer, Neville Goddard
https://www.strava.com/athletes/10248
>
THE TRUE PRICE OF FREE ADVICE
A WHILE BACK, I connected with the COO of a well-known bike brand. We were working on a collaboration at the time. I asked him for some...
... advice on what we're doing over here.
Today, we met for lunch.
Looked at from now to the end of the year,
the objectives I want to accomplish,
what I think is possible.
No different than...
- capabilities
- weaknesses
- peak seasonal events
... planning the race season with a coach.
After some yummy tacos,
and back of napkin calculations...
... we came up with a solid methodology to implement.
Like any great coach,
my friend made it so simple to understand...
... and gave me the confidence to go for it.
I was prepared to pay a minimum of $1,000.
In the end it could be way more expensive than that...
... if I don't take action.
It could cost me 100s of 1000s.
===
164ish no scale
8 hours sleep
690ish anti-oxidant level, no scanner
√ Upper Body: push ups, pull ups, gripper, heel and toe raises
√ Lower Body: ATG squats and split squats
82/77/5 per Strava
What I'm reading: Cry Havoc, Jack Carr
https://www.strava.com/athletes/10248
>
ARE SUFFERING AND EPICCING TWO SIDES OF THE SAME COIN?
WE ALL KNOW that group workouts are torturous by nature. It's not a secret. Yet, we continue to show up beating after beating because...
... suffering loves company.
Alone, for most of us, is no good.
We won't see it through,
we'll ease up when we should be hardening up.
The bonds we end up forming are often unbreakable...
... we're in agony together.
Suddenly people who barely knew each other are fist bumping and ready for the next one.
What's the opposite bondforming experience?...
... when we're pushing geographic boundaries together.
Like today.
It wasn't the 90 minute climb topping out at 9160'.
Nope.
It was the 60 minutes of downhill...
- ripping through the trees
- sliding around gorgeous berms
- jumping rocks and roots and stumps
... feeling like we were cheating life.
Epiccing, like suffering, loves company.
We set off in search of adventures that will push beyond the comforts or riding around the block...
... the unknown and undiscovered beckoning to be shared.
===
164ish no scale
8 hours sleep
690ish anti-oxidant level, no scanner
√ Upper Body: push ups, pull ups, gripper, heel and toe raises
√ Lower Body: ATG squats and split squats
82/71/10 per Strava
What I'm reading: Cry Havoc, Jack Carr
https://www.strava.com/athletes/10248
>
COOCOO FOR CLIMBING
IF WEIGHTED SQUATS are a lot better than air squats, is climbing a lot better than riding on the flats? And, if climbing is better...
... is climbing with a weighted vest mo' bettah?
Things one wonders.
And takes to extremes.
I remember backintheday, rolling out with 100oz hydration pack on my back and 2 large waterbottles filled with sand.
It seems so silly now,
almost as all the ruckers.
On a bike we can measure power.
So, we know.
We know we don't need to stress our backs with extra weight or stupid add ons...
... we can just pedal faster.
Velocity X Force - Power
Which taken a step further...
... climbing aint gonna train us any better than flats.
We gotta put out the power.
There is a caveat, if we like...
- climbing big mountains
- ripping punchy stuff
- pounding the flats
... our bodies will adapt and become more efficient at the one we love and gravitate towards.
Me personally?
I'm coocoo for climbing,
and bananas for bombing.
===
164ish no scale
8 hours sleep
690ish anti-oxidant level, no scanner
√ Upper Body: push ups, pull ups, gripper, heel and toe raises
√ Lower Body: ATG squats and split squats
80/63/17 per Strava
What I'm reading: Cry Havoc, Jack Carr
https://www.strava.com/athletes/10248
>
HEAR ME OUT
SOMETIMES IT'S JUST PLAIN FUN to make fun of Velo, "powered by Outisde". Whether it's their clickbaity titles, AI drivel, or soulselling advertorials...
... there's at least one good laugh a day.
Here's my current favorite.
Stop Complaining About Sound, These Are The Best Headphones for Cycling
Roight!
Because decreasing our ability to engage with our surroundings when traveling 20+ miles per hour in our underwear on...
- trails
- gravel
- pavement
... is a great idea.
Genius.
Next up...
... Stop Complaining About Night Vision, These Are The Best Sunglasses After Sunset.
There is no best.
At best, assuming it's not clickbait or advertorial would be...
... These Headphones Least Worsen Your Ability To React To Danger When Riding.
Or, for the trailrunners...
... These Earbuds Reduce Getting The Shift Scared Out of You When A Bike Rider Has Been Saying 'Hey There' For 5 Minutes and Finally Gives Up and Passes You.
Now for you in the back jumping up and down ready to tell me to not be so closeminded...
... I hear you.
===
164ish no scale
8 hours sleep
690ish anti-oxidant level, no scanner
√ Upper Body: push ups, pull ups, gripper, heel and toe raises
√ Lower Body: ATG squats and split squats
82/72/10 per Strava
What I'm reading: Cry Havoc, Jack Carr
>
POP TART POWERED, BEE STUNG... ATHLETE unINTELLIGENCE
SOMETIMES, we just gotta change it up. Do something different just fer fun. Go against...
... conventional wisdom.
I thought it had been a good week...
- 177 miles
- 17:26 hours
- 20951' of vert
... given I'd been knocked down by a 24 hour bug.
Mostly in the dirt,
mostly with friends.
Yet, every single ride Strava's Athlete Intelligence...
... scored it as recovery or recovery and endurance.
Apparently, the AI couldn't account for the fact this sea leveler was suffering at 7000-10,000 elevation.
Rolling out this morning...
- a few scoops of Envy
- 4 pop tarts
- 1 Carbs gel
... I grabbed what I had + 100 ounces of water.
While I hoped to put down some power, since all I'd done was "recovery and endurance" rides...
... I knew the truth.
Leaving with a simple plan,
ride until I ran out of food and water.
It was an epic day in the mountains...
... topped off with a bee sting in the gut a few miles from home base.
Memorable.
===
164
9 hours sleep
690ish anti-oxidant level, no scanner
no Upper Body: push ups, pull ups, gripper, heel and toe raises
no Lower Body: ATG squats and split squats
84/80/0 per Strava
What I'm reading: Cry Havoc, Jack Carr
https://www.strava.com/athletes/10248
>
THE ADVENTURE
SOMETIMES, the road really is better than the inn. We realize that whatever we are aiming for may not be all that great, but...
... putting in the work gives outsized returns.
Gratitude blooms.
Like today.
My pal Charles charts out this loop...
- 32 miles
- 4700' of vert
- topping out at 10,000'
... which seems really cool.
Until we hit our first massive fallen tree and bushwhack around it.
Then, patches of snow,
too long to ride.
Followed Puke Hill.
The view...
- The Great Salt Lake to the west
- Park City to the East
- Not a soul around
... stunning.
Somehow the goals seem weak, lacking...
... when beauty abounds.
If we'll just stop to look.
===
165ish, no scale
7ish hours sleep
690ish anti-oxidant level, no scanner
no Upper Body: push ups, pull ups, gripper, heel and toe raises
no Lower Body: ATG squats and split squats
83/72/10 per Strava
What I'm reading: Cry Havoc, Jack Carr
https://www.strava.com/athletes/10248
>
WHEN TRAINING ISN'T ACCORDING TO PLAN
THE BEST LAID PLANS can go sideways for a variety of reasons. I'm not gonna list 'em since I don't want to poison your mind and have you...
... manifesting awfulness.
'Cause I'm questioning just that about myself.
Did I manifest...
- 3 days off at I Do Epic
- riding with friends short on time
- puking my guts out last night after a miserable 70 minute ride
... or, is it just life?
Doesn't matter too much,
except part of my GrandMasterRipOnRaceDay plan...
... was a massive training week this week to make up for last week
and leave me slightly buried for BWR next week.
I consulted AI all night...
- possibly caused by using pure table sugar on my rides
- hydration via room temp peppermint tea
- a few Tums
... while Surfergirl laughed at me and secured the remedy.
Arose after 10 hours, feeling a lot better.
Energy seems good enough to day...
... to meet up with the local slayers.
The prudent thing would be to skip the meet up,
spin at most, or sleep...
... a proper adjustment.
But, screw it...
... I've got plans, too.
===
165ish, no scale
7.5ish hours sleep
690ish anti-oxidant level, no scanner
√ Upper Body: push ups, pull ups, gripper, heel and toe raises
√ Lower Body: ATG squats and split squats
80/57/22 per Strava - very rested
What I'm reading: Cry Havoc, Jack Carr
https://www.strava.com/athletes/10248
>
HE'S A GENIUS
WE ALL HAVE, or should have, wish we had, that friend who can fix anything. Even though we've upped our skills over the years there's always that...
... next level repair.
We can't do it.
Like my SID fork, today...
- packing in on descents
- rebound slower than a sloth
- adjustment dials backing out and loose
... I was in a bind.
Turns out the great C Gonzer lives where I'm visiting,
racing pals from a decade ago.
Within about about 20 minutes,
he had it working nearly good as new.
How'd you learn how to do this?
I just really like working on my bikes.
That's it?
Well, I am a mechanical engineer by trade.
That's it...
- love what we do
- study the basics
- achieve mastery
... genius level work.
===
165ish, no scale
7.5ish hours sleep
690ish anti-oxidant level, no scanner
√ Upper Body: push ups, pull ups, gripper, heel and toe raises
√ Lower Body: ATG squats and split squats
80/57/23 per Strava - very rested
What I'm reading: Feeling Is The Secret, by Neville Goddard
https://www.strava.com/athletes/10248
>
GETTING HIGH
TRAINING AT SEA LEVEL is no way to prepare for high elevation activities. Sure we have extra oxygen to go hard, which is always nice. But, it'd be even nicer...
... to be able to rip when high.
Which begs the question...
... why am I working so darn hard, putting out so little power?
Nah, that's obvious.
Kinda.
90 minutes into the ride today,
we'd been ripping up Big Mountain Pass (f'real).
Challenging?
Yes.
Wheezing?
Yes.
Gapped?
Indeed.
Here's the rill dill...
... even though the power is relatively low,
the breathing is labored.
Which presents a realhonesttogoodness truth...
- breathing too hard
- not thinking 100% clearly
- focusing on staying on pace
... it's hard to stay on top of the hydration and nutrition at altitude significantly above our normal.
We, me especially, gotta force it.
Another important consideration at high elevations...
... it's better to pace on HR than PWR.
===
165ish, no scale
7.5ish hours sleep
690ish anti-oxidant level, no scanner
√ Upper Body: push ups, pull ups, gripper, heel and toe raises
√ Lower Body: ATG squats and split squats
83/71/12 per Strava - very rested
What I'm reading: Feeling Is The Secret, by Neville Goddard
https://www.strava.com/athletes/10248
>
SETTLING...
THE IDEA OF SETTLING, for most of us, is repulsive. We'd never do that because our standards are too high...
... or, so we think.
Because we don't know better.
Welp,
today I realized
I've totally been settling.
While we do have trails to ride near home...
- skinny single track with rain ruts
- weeds elbow high
- punch climbs
... it's nothing like Utah..
Today, outside of Kamas was incredible.
My pals, PViddy and TimmyV, had been telling me it was great up here.
But, c'mon...
- smooth, fast and flowy
- adorned with greenery and trees
- berms so perfect the suspension compresses as you no-brake it
... expertly engineered trials.
Waywaywaywayway better than my home trails.
Once we know we're settling the only question is...
... what are we gonna do about it?
===
165ish, no scale
8ish hours sleep
690ish anti-oxidant level, no scanner
no Upper Body: push ups, pull ups, gripper, heel and toe raises
no Lower Body: ATG squats and split squats
82/61/21 per Strava - very rested
What I'm reading: How To Fail At Almost Anything and Still Win Big, by Scott Adams
https://www.strava.com/athletes/10248
>
A GOOD BREAK
TAKING TIME OFF can be restorative. Sometimes it's on purpose, other times its an unplanned forced situation. Either way...
... we're anxious to get back at it.
Like right now.
Being that I was committed to be all in at the biz conference...
... I skipped the last few days.
Including the typical epic Saturday.
Everything feels really good except my gut, which is feeling quite bloated...
... after lots of good food.
I suppose that's part of the anxiety, not...
- the drop in fitness
- the packed on pounds
- the connecting with the crew
... the sensation of being a caged animal.
Some might caution,
don't over do it.
A fair warning if working back from an injury.
But, this belly is yellin' at me,
get after it,
right now.
Can't wait to start shedding and shredding manana.
(I've got 10 days to turn it around before BWR UT)
===
165ish, no scale
78ish hours sleep
690ish anti-oxidant level, no scanner
no Upper Body: push ups, pull ups, gripper, heel and toe raises
no Lower Body: ATG squats and split squats
83/63/20 per Strava - very rested
What I'm reading: How To Fail At Almost Anything and Still Win Big, by Scott Adams
>
AI DRIVEN?
AI could be all it's cracked up to be, if we can only learn how to use it to our benefit. But, new things can be...
... a challenge to learn.
Even scary.
One of the take aways on day 3 of I Do Epic was regarding AI,
and it got me thinking about racing...
... because as we say, Racing is life!.
My grand takeaway is AI's ability to deliver what we are looking for has much to do with regarding the prompts.
For example, knowing what you know about me...
... create a training program as if you were Javier Sola
Just like us at a race,
AI needs its head screwed on straight in order to deliver.
And a proper prompt is the starting point.
Making it human...
... what is the main prompt driving our training?
===
165ish, no scale
7.5ish hours sleep
690ish anti-oxidant level, no scanner
no Upper Body: push ups, pull ups, gripper, heel and toe raises
no Lower Body: ATG squats and split squats
85/73/12 per Strava
What I'm reading: How To Fail At Almost Anything and Still Win Big, by Scott Adams
https://www.strava.com/athletes/10248
>
WE CALL IT SPOOKED
THE UNMISTAKABLE ENERGY of the start line can be overwhelming for the uninitiated. We feel it the moment we arrive at an event, and when we line up the vibe can take us...
... from confident and courageous to literal shaking.
Plans melting.
Rather than the controlled missile launch we'd imagined, we are overcome by the complete chaos of undirected explosions.
And, that's okay,
until we want a different outcome.
On Day 2 of I Do Epic, we spent much the day in a massive barn learning how a master horse trainer teaches and guides the beasts with energy vs force.
Demonstrating the animal's sensitivity to each other in the herd as well as to us humans, as we approached and worked with the horses.
Thankfully, the inanimate endurance tools we depend on...
- bicycles
- helmets
- shoes
... cannot sense our moods or energy.
Can you imagine mounting a spooked bicycle?
I've often wondered how I am able to reach a place of calm and certainty with hundreds, sometimes thousands, of my "closest friends"...
... so close to losing it?
I don't have a good answer other than...
- a safe race
- an unleashing of the training put in
- finishing knowing there was nothing left in the tank
... experience and expectation.
But, the old cowboy did share one nugget that really resonated with me...
... We create what we anticipate.
===
165ish, no scale
8ish hours sleep
690ish anti-oxidant level, no scanner
no Upper Body: push ups, pull ups, gripper, heel and toe raises
no Lower Body: ATG squats and split squats
87/84/3 per Strava
What I'm reading: How To Fail At Almost Anything and Still Win Big, by Scott Adams
https://www.strava.com/athletes/10248
>
START WHERE YOU ARE
TRAVEL BRINGS IT'S OWN CHALLENGES when it comes to maintaining our fitness. Will we have time, will there be space, do we have the equipment...
... will we even want to?
Have the energy?
When I signed up for I Do Epic Live in the hinterlands of Idaho, I figured we'd be starting early and ending late so...
- 27 hours
- 380 miles
- 27000' of vert
... I made sure I'd put in a large training block prior.
Taking a break made sense, but...
... a funny thing happened when I woke up.
I had two and half hours to kill,
while situated on the shore of the Snake river,
with a lovely and lonely gravel road echoing my vibe.
My original plan was out...
- a long walk
- a ton of push ups
- a million air squats
... a quick and glorious spin was in.
===
165ish, no scale
7.5ish hours sleep
690ish anti-oxidant level, no scanner
no Upper Body: push ups, pull ups, gripper, heel and toe raises
no Lower Body: ATG squats and split squats
89/97/-8 per Strava
What I'm reading: How To Fail At Almost Anything and Still Win Big, by Scott Adams
https://www.strava.com/athletes/10248
>
I WANTED TO STOP SO BAD
GETTING AFTER IT for a long period of time can be a beautiful thing, if we are in the right mindset and our bodies are prepared...
... and we're used to it.
Even addicting.
But, if our head's not into it,
our bodies not prepped,
it's been a while...
... quitting looks might tasty.
Like today.
There we were, riding up one of the most beautiful climbs in Utah, the Alpine Loop...
- few cars on the road
- perfect spring weather
- forever views up into the snowpack
... a coupla dudes riding a good fast tempo.
And, about 45 minutes in...
... I wanted to pull over.
Have a smoke, errr bite of my bar,
dip my toes in the stream.
It would have been so easy,
and lovely.
Which is why I didn't do it.
Because I know from experience pushing through these moments is...
... what it takes to finish anything strong.
Well, and the reward of a chocolate chip cookie at Sundance...
... would be that much sweeter.
===
165.8/12.7%
7ish hours sleep
690 anti-oxidant level
no Upper Body: push ups, pull ups, gripper, heel and toe raises
no Lower Body: ATG squats and split squats
91/107/-17 per Strava
What I'm reading: How To Fail At Almost Anything and Still Win Big, by Scott Adams
https://www.strava.com/athletes/10248
>
THE OTHER CROSSTRAINING
IF WE'RE IN A RELATIONSHIP of any kind we're most likely going to be exposed to activities which don't perfectly align with...
... our primary objective.
Got it?
Yeah, we get it.
The thingaboutitis...
... it's usually more than okay.
Surfergirl loves to hike.
Any time we're roadtripping and I'm in a hurry to get to the beddown...
... she's plotting a once in a life time hike.
Like today,
just after 6pm
3 hours from our destination...
... we absolutely had to hike Kolob canyon for no less than 2 hours!
Yes, that's an explanation point because...
... old diesels need their beauty sleep
Her "reward" for this detour is me stretching out while she drives, which I'm pretty sure...
... she purposely fakes like she's tired and unnecessarily jerks the wheel so I'll get behind it.
While I have to admit the hike was outstanding, and served to remind me that I should do some regular hiking to prepare for the potential to be hiking at Leadville...
...it's pretty clear I have not properly trained her on driving in a relaxing and soothing manner nor bowing down to the needs of her old man's sleep.
===
165.8/12.7%
7.5ish hours sleep
690 anti-oxidant level
√ Upper Body: push ups, pull ups, gripper, heel and toe raises
√ Lower Body: ATG squats and split squats
no Stretches
88/98/-9 per Strava
What I'm reading: How To Fail At Almost Anything and Still Win Big, by Scott Adams
>
BECAUSE I ASKED...
MEMORIAL DAY IS A BUSY ONE around here. All kinds of people out enjoying the day: runnin, bikin, swimmin, surfin, paddlin...
... things were chaotic.
I got a late start.
Preferring to get some work knocked and start prepping the van for our road trip...
... I slipped out just past noon.
There is a steep hill above a picturesque beach that attracts locals, nonlocals and everyone in between.
At the top, I saw an older woman lugging two chairs for her and her ancient father.
Normally, I'd just wiggle around them and the rest and go on about my day...
... but I remembered.
Hi there, can I help you with those chairs?
Oh, yes, please.
Leaned my bike on a palm tree.
Let's go down a little bit more, where it's a little flatter.
C'mon dad, over here.
This looks pretty good.
Thank you.
No problem.
How did you know we needed help, nobody else noticed?
Oh, I prayed I'd be useful today.
With that, I was off on a lovely tour of the southern part of our county...
... pavement, gravel roads and single track.
You're probably thinking Nice virtue signal Todd...
... to which I'll say, thinking of others is not my default or my strong suit.
I have to work at getting my heart to be fully functional.
===
165.8/12.7%
8.5ish hours sleep
690 anti-oxidant level
√ Upper Body: push ups, pull ups, gripper, heel and toe raises
√ Lower Body: ATG squats and split squats
√ Stretches
91/113/-22 per Strava
https://www.strava.com/athletes/10248
>
THE RANDOMNESS OF PROGRESS
NICHING DOWN is a legit way to go about maximizing results. We study the experts, learn all we can, put it into practice. The goal is...
... supreme mastery.
But, is narrow and deep the only way to get it done?
The best way?
Personally, I think I've learned more studying endurance athletes and coaches from other sports than I have focusing on bike racing.
Maybe, probably, there is more literature and research available.
Here are a few of my favorites
- running - Born To Run, Christopher McDougall
- triathlon - anything by Phil Maffetone
- swimming - Total Immersion Method, Terry Laughlin
- natural fitness - Natural Born Heroes, Christopher McDougall
... because they introduced me to new ways of thinking about endurance and fitness.
Bringing in randomness to our experience...
- events
- people
- travel
... can deliver game-changing progress hacks.
If we'll just open our ears, eyes, hearts.
===
165.8/12.7%
7.5ish hours sleep
690 anti-oxidant level
√ Upper Body: push ups, pull ups, gripper, heel and toe raises
√ Lower Body: ATG squats and split squats
√ Stretches
88/99/-11 per Strava
>
AFTER TAKING SEVERAL READINGS
SIMULATING OUR 'A' EVENTS months in advance can be quite revealing, in bad...
... and good ways.
Once, isn't enough.
Every weekend is too much.
It's not a damned if we do,
damned if we don't situation.
More like a...
- damn?
- damn!
- hot damn!
... outcome.
With that in mind I turned to Grok to help me assess today's simulation because...
- what happens if I cut ballast?
- what workouts would improve my time?
- are there supplements that aid lung function at altitude?
... AI is damn fine when it comes to crunching numbers.
Because I'm a true and proud supernerd...
- 2 previous attempts in last 7 years
- body weight on those days
- power numbers as well
... I have the data, going back years.
I put Grok to work...
- I can improve
- I'm in a pretty good place already
- This is gonna be a heckuva lotta fun
... and came out with what I already sensed.
Grok thinks I can beat my previous PR,
which seems absolutely ludicrous...
... mainly because I have a lot of higher value things I want to accomplish this summer.
This is a typical use of AI for me...
- confirm/test/explore what's possible
- learn how to do things I can't figure out
- assist in leveraging my tiny helmet covered bean's processing power
... are you using AI to evaluate and make moves?
As the great Wille Nelson sings...
... After taking several readings I'm surprised to find my mind's (and body) still fairly sound.
===
167/12.7% oof!
7.5ish hours sleep
630 anti-oxidant level
no Upper Body: push ups, pull ups, gripper, heel and toe raises
no Lower Body: ATG squats and split squats
√ Stretches
90/114/-24 per Strava went kinda deep today
https://www.strava.com/athletes/10248
>
IT'S A LONE WOLF'S WORLD
NO MATTER HOW MANY friends are planning to do the A event with us, regardless of how many weekends we link up to train together...
... the bulk of our efforts are alone.
Unseen.
By nearly everybody, except that neighbor who we pass by at the same...
... godforbidden time each dark morning.
We're on the hunt...
- miles
- skills
- fortitude
... for more.
And even when we do link up, if we're truly committed...
... we might breakup, or off.
For example, I'm committed to ride a spritely tempo between all the worthy climbs tomorrow...
... where I'll move into the bottom to mid-threshold.
Because that's gonna be my pace at the A race,
and I've really got to train it now,
to maintain it then.
So, yeah, 7 miles up the climb I'll probably be alone...
... just like I'll most likely be on raceday.
Which is why I'm working on this jersey to where in in Leadville.
Personally, I feel like an inspirational, personalized jersey is good for...
... a 1-2% increase in performance.
If you're of the same persuasion...
- super aero jersey
- amazing imported Italian fabrics
- no minimum order required, make just 1
... go here: https://pedalindustries.com/pages/start-a-project
===
165.6/12.7% (time to start trimming blubber)
8.5ish hours sleep
630 anti-oxidant level
no Upper Body: push ups, pull ups, gripper, heel and toe raises
no Lower Body: ATG squats and split squats
√ Stretches
85/82/2 per Strava (time to bump these numbers up)
https://www.strava.com/athletes/10248
>
13 WEEKS SHOULD BE ENOUGH
AT SOME POINT, the training for the A event has gotta get real. Sure we have our base miles just because we are base-ically addicted, but...
... that's not gonna cut it.
Gotta get specific.
As of this moment, I'm 13 weeks out from starting the Leadville Trail 100.
It'll be my 8th time.
While I know the drill, I also know...
... I'm nowhere near ready.
Haven't done an hour long climb...
... since I don't know when.
Haven't ridden over 5 hours since October.
Haven't ridden my MTB more than twice a week in ages...
... haven't
haven't
haven't
haven't
haven't.
Equally overwhelming and energizing...
... the challenge is elephant-sized.
And, I'm gonna attack it one mile at a time.
===
164.6/12.5%
8.5ish hours sleep
630 anti-oxidant level
√ Upper Body: push ups, pull ups, gripper, heel and toe raises
√ Lower Body: ATG squats and split squats
√ Stretches
86/89/-4 per Strava
>
STRETCH GOALS
STRETCHING seems to go in and out of popularity. When, how long, which moves are a essential...
... and that's not counting yoga and pilates.
Where to start?
That's a good question.
I'm no expert, which is why I check in with my physical therapy pal, Scott, from time to time.
Mostly when I'm miserable
or injured.
Which got me thinking.
The last couple of days my bike fit felt like it had changed...
... which is impossible, right?
Then, I thought...
... could my body have changed somehow?
Thinking back on my many visits with Scott...
... and how stretches had fixed various aches and debilitating pains.
It hit me like a ton of lycra!
I haven't been stretching regularly,
at all.
Got back at it this morning...
... dang, I'm stiff!
But, guess what...
... the bike fit felt back to awesome.
Stretch goals are the kind that have us reaching to our limits to accomplish what seems nigh impossible...
... I like setting those.
New/old stretch goal...
... stretch every night as part of my shutdown sequence.
===
163.6/12.5%
7.5ish hours sleep
680 anti-oxidant level
no Upper Body: push ups, pull ups, gripper, heel and toe raises
√ Lower Body: ATG squats and split squats
√ Stretches
86/91/-6 per Strava
https://www.strava.com/athletes/10248
>
WHAT MASTERING THE BASICS LOOKS LIKE
THE VERY BEST PROS have mastered the basics. From techniques to tools, from sleeping to sprinting. They have it...
... all down cold.
How do we know?
Because at the very the very best are still practicing the basics...
... only the output is at a much higher level.
Duh!
Yeah, I know.
But, the real question is are we chasing...
- fads
- trends
- shiny objects
... or working diligently on mastering the basics?
===
163.6/12.5%
7.5ish hours sleep
630 anti-oxidant level
√ Upper Body: push ups, pull ups, gripper, heel and toe raises
√ Lower Body: ATG squats and split squats
85/83/1 per Strava
https://www.strava.com/athletes/10248
>
FROM FLOOR TO CEILING
BUILDING FITNESS can appear to be a mystery to the uninitiated. For the reasons, holding onto it is illusive. And losing it...
... downright easy.
It's a shame.
If the unwashed simply established a floor...
- a minimum daily commitment
- built over weeks
- and months
... they'd find their ceiling to be nearly limitless.
Instead, they get the bug or come clean with their naked selves...
... and progress rapidly for a short season.
Get thrown off track,
and start over.
We know different.
Our floor maybe is simple as getting outta bed and kitting up...
... knowing it's easy to get out the front door at that point.
After that, it's just a matter of raising the floor...
... to see how high we can fly.
Things I think about while riding zone two for 2 hours...
... because that was my floor today.
And, I always ride on Mondays.
===
165.6/12.7%
8ish hours sleep
580 anti-oxidant level
√ Upper Body: push ups, pull ups, gripper, heel and toe raises
√ Lower Body: ATG squats and split squats
86/90/-4 per Strava
https://www.strava.com/athletes/10248
>
PRISONS WE CHOOSE TO LIVE INSIDE
>
HOW FAR SHOULD WE TAKE OUR BRO-SCIENCE?
ONCE WE FIGURE OUT the gear and products that work for our bodies, it's, honestly, just amazing. It fits. It works. And we stick with it...
... because we rip.
Easy.
We don't want to change.
That can be a problem if what we love goes out of stock or worse...
... out of production all together.
A few years back, when Wahoo acquired Speedplay they dumped my tried and MTB pedals.
The Frogs.
Had I known, I'd have purchased at least 10 pair of pedals and probably 100 sets of cleats.
To my horror, I logged on and learned the sadsad news.
No mas.
When I woke and realized I was out of my favorite carb mix today...
- water
- plain ol' sugar
- and Liquid IV for flavor and electrolytes
... well, yeah, I took a stab a making my own.
You should witnessed the...
- disgust
- concern
- warnings
... from the crew when we stopped to refill our bottles midride.
I shared my mix was 4 tablespoons of sugar...
- you're gonna get diabetes
- go into a coma
- die early
... I could only laugh.
Just what exactly do you think is in your favorite powder or gel?
I got the idea from an ultra-trail runner I follow on YouTube.
He'd wanted to experiment and discovered how sucrose...
- quickly absorbed glucose
- more slowly absorbed fructose
... breaks down in the small intestine.
It's a 1:1 ration,
most high end mixes are 1:.8.
Ever look at the ingredients of what you're drinking?
My 4 very level tablespoons = 50 grams of carbohydrate.
But, isn't that gonna kill ya?
It's about the same as a can of Coke,
or a couple of candy bars.
So, yes, it will absolutely...
- crush our health
- give us that orange with 4 toothpicks look
- and lead to all kinds of degenerative diseases
... unless we are ripping and burning it up.
That 50 grams is about 50% of what I consume per hour...
... when getting after it.
How'd it work over 3 bottles?
Flawlessly.
Gonna test full strength this week.
This is bro-science...
... so take it with a literal and proverbial grain of salt.
===
166/12.7%
8ish hours sleep
660 anti-oxidant level
√ Upper Body: push ups, pull ups, gripper, heel and toe raises
√ Lower Body: ATG squats and split squats
85/88/-3 per Strava
>
FIRST (TASTE OF) BLOOD
WE'RE LIKE WILD ANIMALS. Once we get the first taste of adrenalin, charging through the countryside...
... with reckless abandon.
We're hooked.
The thingaboutitis...
... we gotta get that first taste.
16 years ago, my pal Dr. Jeff couldn't keep from...
... slobbering all over me.
About gravel riding.
You would love it.
Seems kinda lame.
Trust me.
Tell me why.
Well, it'a a combination of two things you love: road and mtb.
And it's fun?
Oh yes!
It took me 5 years to finally see a signal...
- steel
- heavy
- leather bags
... a lonely gravel bike on sale at the local bike shop.
I thought it was radical to ride the tires at such low pressure...
- 38mm
- 60 lbs
- with tubes
... now I'm on tubeless carbon hoops, rolling 18 up front 20 in the back.
So much has improved!
For the first year or more I rode gravel alone...
... like a lunatic in the wild.
It took 5 more years till a few of us were getting together...
... and another 3ish to do what we did today.
Ruckus URBN GRVL group rides.
In town for the weekend, Jeff joined us for today's masterpiece...
... I'm not sure he made the connection on the impact he's had on us.
===
165.6/12.5%
7.5ish hours sleep
6200 anti-oxidant level
no Upper Body: push ups, pull ups, gripper, heel and toe raises
√ Lower Body: ATG squats and split squats
88/101/-14 per Strava
https://www.strava.com/athletes/10248
>
STOP BEING MEDIUM
THERE'S A REASON so many of us struggle to improve. Especially the newest of us...
... doing all we can to hang on.
Never improving.
I heard it said so well and succinctly today by one of my fave running coaches, the great Fred Duncan.
The question how much work we can survive in one session, it's...
- hard
- easy
- hard, again
... how many high quality outputs can we stack over weeks and months and years?
If we aren't resting, active-recovering we can't go hard enough on our hard days to see any improvement...
... we become really excellent at medium.
And, stay there.
Which is fine, if you're into that sorta thing.
But, I know you're not.
Which brings up today's ride...
- 23 miles
- ave HR 93
- ave PWR 102
... we did the impossible.
I say impossible because it's nearly impossible to get a group of athletes together and not start pushing...
... we pulled it off by setting the tone ahead of time.
The BRO ride is a super easy conversational cruiser...
... because bros need bro time.
Before slaying it on the weekend.
If you want to do a deeper dive on Fred's post it's here: https://x.com/Fred__Duncan/status/2055274916199502322?s=20
===
164.6/12.5%
7.5ish hours sleep
580 anti-oxidant level
√ Upper Body: push ups, pull ups, gripper, heel and toe raises
√ Lower Body: ATG squats and split squats
83/75/8 per Strava
https://www.strava.com/athletes/10248
>
ZONE TWO MUCH
ANYBODY CAN RIDE ZONE 2. It's easy. Zone 1 is easy. Coasting is easier. The trick is...
... to stay there.
For a long time.
The past few months I've been doing my Z2 on the mountain bike,
on kinda steep trails.
Not spinning,
a lot of torque...
... then completely off when descending.
Which is somewhat easier than what I did today...
- keeping on the pedals
- with high cadence
- limited coasting
... Zone 2 on mainly flat, with a few rollers.
Turns out 2:80 spend doing...
- 90 minutes Z2
- 31 min Z1
- 9 min z3
... is it's own kinda hard.
1261 calories burned ain't nothing.
The mental game to stay at a given pace and basically never stop pedaling...
... regardless of the terrain.
I know you zwifties are wanting to mock me,
and I'm totally down with how much harder
it can be on a trainer.
I get it.
The real point is this kind of training...
... is extremely effective at building physical and mental endurance.
===
165.2/12.4%
8ish hours sleep
630 anti-oxidant level
√ Upper Body: push ups, pull ups, gripper, heel and toe raises
√ Lower Body: ATG squats and split squats
85/83/1 per Strava
https://www.strava.com/athletes/10248
>
THE EMOTIONAL ROLLERCOASTER OF MID-WEEK RACING
MID-WEEK RACING has been around for ages and continues to endure because it's great training, fun to bring the community together...
... and get in some ripping intensity.
400 showed up to race Over The Hump last night.
A very healthy number of age group competitors...
... ready to battle.
I've missed the last two seasons,
so it was exciting to finally make it out.
I entered Elite 45+ looking to see how I'd rate.
Warming up,
I saw a lot of friends.
But, I was missing one.
My pal Eric was senselessly killed last year while riding his bike early in the morning, by a druggy.
After a decade of racing together...
- bro hugging each week
- seeing his babies grow up
- and turn into fine little racers
... there was a hole in my heart.
On the start line,
the energy was high,
the confidence eager.
We shot out.
I maneuvered leading into the first single track,
thinking okay this feels right.
There was only one solid climb,
20 minutes of redlining.
From leading,
to wheezing,
to 7th.
Ouch!
The downhill was a couple of miles long,
and it felt good - even PRd it.
Sliding out onto the double track,
I could see 5th and 6th,
and closed the gap.
Two of the three of us were pulling hard back to the finish line.
Just as we're about to hit the final single track before the finish,
we're caught by some of the guys we'd dropped.
At the same time,
we enter the tight turns we merge with the Beginners and Sport racers.
It's not pretty.
Some of us give the slower riders space,
others mob through.
I go from 5th to 8th.
Frustrated.
Upset about getting beat by the dude who wasn't pulling with us.
Finishing,
I stormed off.
Not my finest moment.
After a recovery drink and some spinning...
- reveling in my anger
- knowing it would motivate me
- looking forward to some specific training
... I realized how great it is to be racing.
Once I'd changed into my tshirt and jeans, I had time to reflect...
- we live in a free and prosperous country
- have the time and energy for mid-week racing
- I'm feeling 100% recovered from my TBI, while Eric is riding in the heavens and his family navigates life without him.
... and be extremely grateful.
===
165.2/12.4%
8ish hours sleep
590 anti-oxidant level
√ Upper Body: push ups, pull ups, gripper, heel and toe raises
√ Lower Body: ATG squats and split squats
85/83/1 per Strava
https://www.strava.com/athletes/10248
>
CONSISTENCY IS BORING AND...
THERE'S BEEN A LOT OF CHATTER on the interwebs regarding what happens by simply being consistent. What is often left out is the biggest battle...
... which must be won.
Boredom.
That's what the naysayers are thinking as we head out into the morning sunrise doing the unfathomable.
Sure, it can be monotonous to do the same workout over and over.
But, we aren't newbs or drones and know how to counter that by mixing it up, and socializing with likeminded beasts.
With unholy motivation we focus...
... on the rewards.
Months and years later,
we're nothing like the person we started out as.
Consistency might look boring to an outsider, but...
... we know it's lethal.
===
165.6/12.6%
7.5ish hours sleep
710 anti-oxidant level
√ Upper Body: push ups, pull ups, gripper, heel and toe raises
no Lower Body: ATG squats and split squats
84/80/-4 per Strava
https://www.strava.com/athletes/10248
>
DANGEROUS ENCOUNTERS
THERE'S DANGER just crossing the street. But, people do it and a lot more because it's part of life. We, on the other hand...
... like to raise the stakes.
Ignoring the warnings.
For years, I have casually read the signs regarding mountain lions and rattle snakes on our local trails and all over the western US.
In the process I've...
- a close up encounter with a big cat
- run over many sunbathing snakes
- stared down coyotes
... had one real scare and many thrills.
The cat was the most shocking.
I thought I was seeing a large loping coyote way up the gravel road.
Not uncommon.
Keep going.
Kept seeing as elevation changed.
Rounded a corner only to see a giant cat perpendicular to the road.
Staring at me.
Didn't do what you're supposed to do...
- stand your ground
- make yourself look bigger
... back pedaled and ripped up a single track, braking to make the turn at the top.
Went back to that spot many, many times,
raced up that hill as fast as possible...
... never came close to needing to brake to make the turn at the top.
That my friends is living.
===
165.6/12.6%
7.5ish hours sleep
710 anti-oxidant level
√ Upper Body: push ups, pull ups, gripper, heel and toe raises
no Lower Body: ATG squats and split squats
84/80/4 per Strava
https://www.strava.com/athletes/10248
>
TIMING
TIMING IS EVERYTHING, and there is so much to be timed when it comes to racing. To time anything to perfection necessitates...
... starting very early.
Ultimately, requiring less energy.
We saw this today at the Giro.
The winning sprinter producing fewer watts than 2nd or 3rd place...
- 1480w
- 1870w
- 1580w
... making it look easy(er).
Because he timed his acceleration perfectly.
Not unlike sprinting for the line, the great Scott Adams stated...
... the secret to success is energy management.
Which helped me lean into doing my best and most important work early in the day when I'm most alert and creative.
What else...
- workouts
- relationships
- spiritual exploits
... can we improve with better timing?
===
165.2/12.6%
7ish hours sleep
680 anti-oxidant level
√ Upper Body: push ups, pull ups, gripper, heel and toe raises
√ Lower Body: ATG squats and split squats
85/87/-2 per Strava
>
BLAME IT ON THE DONUT
STAYING ON TOP OF THE RECOVERY is super easy to skip. Especially, if we are really on top of it...
... day after day.
We're rested.
When the opportunity presents itself to overdo it...
... we do it.
We think we'll be fine.
We aren't going to do die, but...
... we will be less than fine.
Like today.
After shortchanging myself on sleep two nights in a row,
getting talked into more than easy spinning,
skipping the hyper-ice sessions...
... all variables I couldashoulda controlled,
I suffered today.
The sting of ripping,
felt stale and suffocating.
When looked back on the data...
- on trails I've ridden
- raced up
- stomped
... I actually set some PRs.
The difference when between being fatigued vs fresh is stark...
... longfaced-droopy vs JUBILANT.
Eventually, I succumbed to the efforts,
pulling the plug halfway up a steepytechy...
... and limped to the donut shop.
Where, after a few moments and calories and water I miraculously...
... felt very fauxfresh!
===
165.2/12.6%
7ish hours sleep
6500 anti-oxidant level
no Upper Body: push ups, pull ups, gripper, heel and toe raises
no Lower Body: ATG squats and split squats
87/100/-13 per Strava
https://www.strava.com/athletes/10248
>
BRO!
ALL RACING AND TRAINING ain't the way to do it. The ubersuccessful connect with others on a deeper level, it's the glue we need...
... to help us hold it all together.
Not the training and racing.
Life.
Some say getting out and getting after is...
... cheap therapy.
I won't argue with that.
Getting out, and away, for a conversational workout...
... can be life changing.
Lifesaving.
But, we already know that.
Most of our friends don't,
or don't make the time,
or have the friendship.
Which got me out on the road way earlier than I wanted to today,
because I knew my pal had been traveling a ton,
and could squeeze in a ride.
And got me thinking...
- early start
- easy terrain
- all bikes welcome
... why not create a BRO ride?
Details in the image.
(Surfergirl has had this going with the Trail Angels for decades).
===
165.6/12.6%
7.5ish hours sleep
580 anti-oxidant level
no Upper Body: push ups, pull ups, gripper, heel and toe raises
no Lower Body: ATG squats and split squats
85/84/0 per Strava
https://www.strava.com/athletes/10248
>
BEST EFFORTS OSCILLATE
DOING OUR BEST. We hear from the time we take our first steps, through our teens, into adulthood. Then we preach it...
... to anyone who will listen.
Because it works.
As the great Tony Horton used to say on the P90X videos...
.. do your best, and forget the rest.
It's a legit way to live, except...
... our best oscillates.
We can get better at our best...
... is there anything more exciting than knowing that?
I found a fun features on Strava today.
The Best Efforts Power Curve has a little box we can check and...
... Show Estimated FTP.
The last 6 weeks I've been pretty dialed.
According to the app I've raced FTP 10 watts.
The feedback is helpful.
Knowing we can improve...
... is a devine gift.
===
165.6/12.6%
7ish hours sleep
680 anti-oxidant level
√ Upper Body: push ups, pull ups, gripper, heel and toe raises
no Lower Body: ATG squats and split squats
86/91/-5 per Strava
https://www.strava.com/athletes/10248
>
GO BIG, PUNK!
THROWING THE GEARS TO THE BIG RING used to be much more of a thing. With the advent of 13-speed, not so much. Lot's of 1x drivetrains...
... making things simpler.
Better...
- lighter
- more aero
- cleaner look
... depends on the use case.
MTB started it all,
can't even buy one with 2x.
Gravel bikes are mostly there,
some 2x systems.
Road and TT have special use for 1x.
Track and BMX have always kept it clean and simple.
Anyway, there I was this morning doing my dawgawn bestest to try and recapture my PR from Jan 2026 on a segment called Pain Cave because...
... who wants to just cruse home after hammerin'?
And it dawned on me...
... back in Jan I forced myself to stay in the big ring all the way up the steeps.
Did it work?
Kinda.
Knocked 2:47 off of last week's tepid attempt...
... still 48 seconds off the PR.
I looked back at my scale logs...
... I'm 2 lbs heavier, .5% higher in body fat.
Then my weight training...
... I'm doing a lot more leg work Sunday and Monday.
Probably not a great way to prep for Wednesday.
Lastly I looked at time spent in Zone 4 or above...
... 48 min in Jan vs 49 min today.
I'll take another cracky at it...
- come in lighter
- more rested
- caffeinated
... attacking with punk blazing style.
Check 'em out: https://pedalindustries.com/collections/pedal-punk-collection
===
165.6/12.6%
8ish hours sleep
710 anti-oxidant level
no Upper Body: push ups, pull ups, gripper, heel and toe raises
√ Lower Body: ATG squats and split squats
86/92/-7 per Strava
https://www.strava.com/athletes/10248
>
THE SUPER SUCCESSFUL DIET THAT IS POTENTIALLY KILLING OUR POTENTIAL
THERE ARE A LOT OF SUCCESSFUL plans to decrease our extra ballast. Perhaps the most powerful is one that we rarely actually apply to getting lean...
... yet allow to dictate our ultimate potential.
Case in point.
Eat the same meal, day after day...
... we'll get sick of it.
Eat less.
Waste away.
Lose muscle.
It's just a fact.
Yet, we do that same thing...
- same group rides
- same strength work
- same A race targeted
... with so much of our activities.
The inertia against improvement is overwhelming.
We can't do more,
become more.
We stall,
or worse,
we give it all up.
And why not?
It's become boring.
However, who can blame even the most monk-like amongst us who pack on the pounds because...
... there are so many amazing food choices to be had.
These days, living in any kind of a city, even the smallest, there can be found really creative and fun dining experiences.
We can eat more,
yes, become more.
Maybe not the more we are looking for.
If we're really going to reach new heights...
- new groups
- new strength work
- new A races targeted
... we must mix it up.
PS this applies to everything: love, family, business, sprituality.
===
164.6/12.6%
8ish hours sleep
720 anti-oxidant level
√ Upper Body: push ups, pull ups, gripper, heel and toe raises
√ Lower Body: ATG squats and split squats
84/80/3 per Strava
https://www.strava.com/athletes/10248
>
WHY COACHING IS MAGICAL?
REACHING OUT TO THOSE we think are in the know is pretty common practice. We can glean a lot. Getting serious about outcomes and...
... hiring a coach is next level.
#worth-it
I was thinking about this because last week I had two different people reach out to me about training questions.
Asking for my input.
Here's the dill.
For the most part a coach...
... isn't going to wave a wand and fix us.
What we're really paying a coach to do is...
... to tell us what we don't want to hear and hold us accountable.
It's rarely a question of knowing what to do.
Much more a question of willingness to do it.
And, ya know, when you're payin' for it...
... it does magically work.
(and, I heckuvalot faster than wingin' it)
===
166/12.7%
8ish hours sleep
730 anti-oxidant level
√ Upper Body: push ups, pull ups, gripper, heel and toe raises
√ Lower Body: ATG squats and split squats
85/87/-2 per Strava
https://www.strava.com/athletes/10248
>
MASTERY OF THIS LAW = MASTERY ON RACEDAY
THERE IS AN UNDERAPPRECIATED MIRACLE all racers experience, yet often fail to recognize or implement in everyday life. If we did...
... who knows what we could accomplish.
Parkinson's Law.
Regardless of the distance or event...
... given a set of parameters,
a cohort of competitors,
we go faster.
Nobody signs up for a marathon with the idea of finishing...
... When I get around to it.
We laser in on the distance, time required, prep like mad...
... and execute.
Parkinson's Law...
... Work expands so as to fill the time available for its completion.
We know this because on the week of the A race...
... we magically get all our work down days early so we can travel and chill before the big event.
The gun goes off and...
... amazingly, produce heretofore unknown abilities setting PRs and often hitting or exceeding our goal finish times.
Getting our workdays wrapped up within 8-10 hours was burned into our brains through the school system.
It's a tough habit to break.
Accepting a reasonable output during those same hours is mollifying...
... but, uninspiring.
Dramatically shrinking the time to finish the race or project...
Massively expanding the output...
Defying Parkinson's law...
... should be our nature in all we do.
===
164.6/12.6%
8ish hours sleep
670 anti-oxidant level
√ Upper Body: push ups, pull ups, gripper, heel and toe raises
√ Lower Body: ATG squats and split squats
85/89/-4 per Strava
>
MISSLE LOCK
BEING IN THE DRAFT is such a wonderful feeling. We slot in and feel ourselves get sucked along at...
... a dramatically reduced effort.
It's slight at first.
Just like when we lose it...
... we slowly come uncoupled until suddenly we're on our own.
So it was on this morning's ride to the ride.
Me and my pals, jamming up the coast.
I bombed down a sizable hill in front,
shot up the other side,
they slingshot on by.
And the gap just starts opening wider and wider.
It was too early to be burning matches.
I made the prudent choice,
flicked my safety cover...
... and acquired missile lock.
It took 5 or so minutes of a measured effort, but then I closed enough to start to feel the draft...
... it's like the radar going from beeping to a solid tone.
Target acquired,
detonation imminent.
The rest of the ride would be much of the same...
... alternating attacks trying to drop each other.
I'd learned my lesson,
stayed locked and loaded the rest of the ride.
As a reward to ourselves,
we honed in on Parlor Donuts.
===
166.2/12.7%
7.5ish hours sleep
710 anti-oxidant level
no Upper Body: push ups, pull ups, gripper, heel and toe raises
noLower Body: ATG squats and split squats
87/103/-16 per Strava
https://www.strava.com/athletes/10248
>
THE EPIC SUMMER TRAINING
WHELP, IT'S THAT TIME A YEAR when most of us have/will have/should have/ better have something to train for this summer. Otherwise...
... what's the point of living?
Going all summer without a goal is just okay.
So, let me just tantalize you with something insane,
dare I say the best gravel ride in SoCal.
Dana Point to Big Bear...
- about 50% gravel
- 50% of the pavement is bike trail
- leaving from the sand, summiting before sunset
... qualifies as epic.
Kinda far,
120 miles.
Kinda climby,
14,409'.
Kinda memorable,
nothing like gittin' 'er done with friends.
This will be our 5th year/6th running (2 attempts in '21).
The basic layout is...
- dinner at my place Friday night
- 5am official start on Saturday
- dinner in Big Bear
... leaving just before sunrise, finishing before sunset.
Click on it to see videos and pics.
I'll be posting more.
Put it on thy calendar: 10.10.26
Check my stats... we weren't killin' ourselves, click to go to ride.
===
166/12.7%
8ish hours sleep
610 anti-oxidant level
√ Upper Body: push ups, pull ups, gripper, heel and toe raises
√ Lower Body: ATG squats and split squats
83/80/3 per Strava
https://www.strava.com/athletes/10248
>
WHAT IS STRONG?
WE HEAR IT said of others. We make the comment ourselves, too. It seams so natural until we think about it, that it's...
... being said of endurance athletes.
_____ is riding/running/swimming strong!
Huh?
We're mainly scrawny.
So what does Strong mean then...
- big fitness?
- big muscles?
... things I think about while zonetwoing out.
If it's just a muscle thing, does it mean because they are actually stronger...
... it's just easier for them to generate X than it is for the rest of us?
If it's a VO2 Max thing, does it mean they aren't any stronger...
... it's just not as taxing for them at X effort as it is for the rest of us?
Truthfully, this conversation with myself when I was doing...
- all out 10 second sprints
- atg weighted squats
- box jumps
... throughout the week.
===
166/12.7%
89ish hours sleep
750 anti-oxidant level
√ Upper Body: 80 push ups, 20 pull ups, gripper, heel and toe raises
√ Lower Body: 80 ATG squats and split squats
84/86/-2 per Strava
>
DAMNED IF...
SOME WORKOUTS are better than others. There are those when we just don't wanna do. And those when we're really feeling it...
... that c'mon LFG feeling.
What to do?
Or not.
Like today.
We'd already hit it pretty hard...
- bursts up in the 600W range
- plenty in the 400s
- rest in 300s
... not sure that qualifies as overunders.
At the end of that hellish 35 minutes,
we head directly to a segment called Pain Cave.
I didn't want to do it,
already feelin' smoked.
Told BBB I was just gonna cruise it.
But, you know how that can go.
I looked down and I was doing 380 watts up the final push and you were disappearing.
Since he said that, I thought maybe it wasn't a bad effort.
Numbers don't lie.
24 min today vs 20 min in January (a PR).
What's the benefit of doing it then?
I'll tell ya...
... to get fired up for next week.
LFG!
===
165/12.6%
7ish hours sleep
610 anti-oxidant level
no Upper Body: 20 push ups, 5 pull ups, gripper, heel and toe raises
yes Lower Body: 80 ATG squats and split squats
85/89/-5 per Strava
https://www.strava.com/athletes/10248
>
CAN YOU OUT RUN ME?
Oct 22, 2024
by TODD BROWN
THE FIRST THING THEY DID was check my vitals. They wanted to know if I was in good enough shape to receive the treatment. I just wanted to see if...
... if my body was as freaked out as me.
Me: How are the vitals lookin'?
Nurse: Are you a runner?
... my thoughts: apparently not, because I sure didn't outrun this...
Me: I ride my bike some.
Yes, I downplayed it because nobody gets what we do, right?!
But, maybe they should because it feels right nice to see these numbers and know they aren't by accident.
Meaning, heaven forbid, we find ourselves in this situation, it's dang nice to know we are ready to withstand the procedure.
Next, docs...
- numbed me
- knocked me out,
- screwed a jig into my skull
... to hold my head in place for MRI and surgery
Here is where God winked at me.
The tech operating the MRI looked familiar,
asked me if I knew how she was,
yep, I see her every Sunday.
As I slid into the machine, tears flowed down my face...
... I wasn't alone.
Next, I had a 2 hour wait for the gamma knife...
... my chance to crush all pros with a Bruce Bannon experience of my own.
72 minutes later, apparently brain radiation is precise,
I was back on my own two feet.
Me: How'd it go?
Doc: As expected, now go home and forget about it.
So, I did,
and will clear the thoughts asap.
Frustrations...
- finding the right medical solution takes work
- the insurance situation is a clown show
- still had to pay cash
... hours on the phone every day for months.
Takeaways...
- live healthy
- do our check ups
- follow up on oddities
... had I taken action sooner I could have preserved more of my hearing, and had fewer minor issues
Miracles...
- January brain injury discovers growing, non-cancerous tumor before the symptoms get a lot worse
- getting nowhere on good options, my pal Sten Kramer recommends
- Dr Duma, who is a leader in this field and just a few miles away
... are happening all the time.
Thank you for all the prayers, support and good vibes and thoughts...
... it makes a difference,
regardless of the outcome.
See ya soon!
166.2 lbs
6' 0"
45 beats per minute
99% blood oxygen
111/71 blood pressure
100% likelihood of returning to beast mode
20% chance of harnessing beast on demand (no change there)
DON'T JUDGE ME BY MY SKIN COLOR
Oct 21, 2024
by TODD BROWN
I HAD TO FILL OUT SOME MEDICAL FORMS, don't we all?, and I could see the ethnicity question. I filled it out, and wished we had a better way to identify ourselves...
... one which is more accurate.
There is a story about a people that were fair and delightful.
At first, I thought it was so cringe.
Racist.
Then, I read a little slower and more thoughtfully.
They...
- dealt justly with each other
- had equal opportunities
- no class divisions
... how cool is that?
Upon reflection, they treated each other fairly and were delightful to be around.
Unlike most people...
... life isn't always fair.
Shift happens.
Maybe that's how we learn to be fair?
We get cheated at a race,
we understand how important it is to play by the rules.
A pullup bar broke,
I suffered a brain injury.
Not fair.
Or, was it?
When they scanned my brain, they found a non-malignant tumor.
Dang!
Sucks to be me.
But, I guess that's the thing about skin color. It doesn't mean much...
... it's what's inside that counts.
Anyway, we gotta get this thing out.
The main symptom I have is hearing loss in my right ear, which is why lately...
... I'm always trying to ride on your right side : )
The symptoms will get worse with time,
way worse.
Here's what fair:
I never in a million years would have made the connection or gone to the doctor to get my brain scanned.
No way.
I'm a healthy athlete... with my head in the sand on proactive health stuff - aka dumb!
Here's the plan.
Tomorrow, I'm getting into a giant microwave,
my entire body will be covered in ice so I don't cook...
... okay, that's not true.
The doc will use a gamma knife to nuke the hell outta that thing.
Think of a magnifying glass that burns paper, only this baby is radiation burning the lump in my skull...
... ie: tech that is cooler than electric shifting and hydraulic brakes.
Tech that is cooler than electric shifting and hydraulic brakes.
Apparently, I will feel nothing,
walk on out a few hours later...
... and ride my bike Wednesday (If I want).
Speaking of feeling,
if ya feel like praying for me and the docs...
... I'll take it.
Love ya all, wish us luck!
--
166.4 lbs
8 hrs sleep
PullUps, PushUps, Squats
2 minutes recovery
90 minutes reading + Journaling
GOD MADE ME TO...
Oct 20, 2024
by TODD BROWN
AS ATHLETES, we almost always feel out of place. Bad at eating, bad at sleeping, bad at couchpotatoing, bad at being "normal"...
... until we realize we have muscles, tendons, and heart.
We can chase down anything.
We aren't meant to eat crap,
shun sleep,
lay around.
As the great Eric Liddel said...
... God made me fast, and when I run, I feel his pleasure.
Believe in God or not, that adrenaline feeling is...
- unmistakable
- addicting
- powerful
... because that is how we are meant to live.
And, as long as we can,
we will.
--
164.2 lbs
8 hrs sleep
No Strength Work
0 minutes recovery
90 minutes reading + Journaling
SHAME ON... (another FREE giant RaceDay Calendar offer)
Oct 19, 2024
by TODD BROWN
AFTER PASSING, BUT NOT BEING PASSED, by the same guy 3 times, after seeing a competitor cut the course to jump ahead of the rider blocking 7 of us on the single track, after going off course countless times, after realizing it wasn't gonna be my day and heading straight back to the car...
... the promotor waived me by.
He knew I was off course,
was just glad to get me back on course.
At that point, I had a serious conversation with myself.
Not...
- if the promotor and officials don't care enough to mark the course properly
- if course cutting is going to be rampant and tolerated
- if we should have been on mountain vs gravel bikes
... not any of those things.
What could I have done better?
Oh, trust me, the list is long.
But, the serious part of the conversation revolved around...
- Am I doing too much?
- Do I need a break?
- What is the point?
... this year has already presented me with all kinds of off-the-bike challenges.
Perhaps the rush to get back to normal after the brain injury was too much, too fast.
Maybe it is time for a reset,
a reevaluation?
In a sense, I'm glad today turned out the way it did because as we roll into the end of the year...
... it is a wonderful time for reflection.
What we can do better...
... spiritually, socially, mentally, and, yes, physically?
The timing is perfect.
I've had Tuesday on my RaceDay calendar for months...
... not a race or training,
Yeah, to make the RaceDay Calendar function properly...
... EVERYTHING WE WANT TO GET DONE, must be on there.
Here's the dealio.
When you purchase a Chroma Jersey, we'll include...
- A Giant RaceDay Calendar. $37
- Pair of our Race Gloves........... $35
- Pair of our Race Socks ............ $15
... $97 dollars in product for FREE.
CLICK TO PURCHASE
- Weeks are Monday through Sunday, so see the entire race weekend
- See all the annual goals at once
- 27" Wide x 48" Tall
CLICK TO PURCHASE
--
164 lbs
7 hrs sleep
No Strength Work
0 minutes recovery
30 minutes reading + Journaling
FREE GIANT RACEDAY CALENDAR
Oct 18, 2024
by TODD BROWN
THE LAST FEW WEEKS HAVE BEEN HECTIC. When that happens, I tend to increase (by a lot) the comfort food. Which means...
.. I've put on a few pounds.
And, I'm happy about that.
What?
A race nerd happy with a few extra pounds?
What in the heck is the world coming to?
Welp, consider these facts...
- it's going to be 39 degrees at the start
- the prospect for wind is alway high
- my competitors are bone thin
... and a little insulation is sounding smart.
For a race nerd, I'm already a little heavy...
... at least for climbing.
But, this course bills it self as mostly flat.
Am I banking only on my blubber?
Not even.
Planning to start with the following...
- a warming base layer
- bibs with pockets (extra fabric)
- my skull cap under the helmet
- pro jersey
- Fly Vest (talked about yesterday)
- arm warmers
- KOM jacket
- Camelbak
... and it'll all come off in that order.
The KOM jacket,
at the start.
After one lap,
I'll ditch the vest and warmers.
Should be in the 50s by then.
I'll also swap Camelbaks...
... complete units, not just the bladder.
I'm going with Camelbaks for two reasons...
- a little extra warmth on my back
- a good chuck of the course is single track
... plus, there's bound to be sand in the high-desert, and bottles would be that much more tricky to drink from.
The start is at 7am,
and, it is 110 miles away.
I could go early in the morning,
but, I think it will be more restful to go tonight and sleep in the van.
I'm tell you all that because we have two choices...
- moan and groan
- see the advantages
... when we see less than ideal conditions.
Increase our odds of success always happens...
... when we see the good that can happen.
Which is exactly how...
- the founders of this country
- the immigrants legal and illegal
- the willing and unwilling to come
... made it here, and flourished.
The saw what was possible,
took gambles,
worked hard.
We celebrate that every time we vote.
I'm wearing this jersey a lot this month,
as a reminder to all who see me.
And, I think I'carry that spirit right into the new year.
Here's the dealio.
When you purchase this Patriot Jersey, we'll include...
- Giant Patriot RaceDay Calendar. $37
- Pair of our Patriot Gloves ........... $35
- Pair of our Patriot Socks ............ $15
... $97 dollars in product for FREE.
Buy Now!
Buy Now!
Why this Giant RaceDay Calendar is so awesome...
- Your goals are front and center
- You can see the whole year at once, 27" Wide X 48" Tall
- Weeks are Monday thru Sunday, so you can plan your weekends around the race
When you purchase this Patriot Jersey, we'll include...
- Giant Patriot RaceDay Calendar. $37
- Pair of our Patriot Gloves ........... $35
- Pair of our Patriot Socks ............ $15
... $97 dollars in product for FREE.
Buy Now!
--
164 lbs
8.5 hrs sleep
No Strength Work
20 minutes recovery
120 minutes reading + Journaling
THINGS I'VE BEEN WORKING ON
Oct 17, 2024
by TODD BROWN
MOST OF WHAT WE DO OVER HERE stems from my pet peeves. Things that drive me crazy, or are just flat out missing from the marketplace. It takes time to develop...
... but, it's totally worth it.
Packing for rides and races used to be a chore...
... hence, the RaceDay Bag™.
So, what's next, that we gotta have?
Should I wait 'till 100% ready?
No, because you might have some insight.
Here's one of 'em.
The Fly Vest.
What it does...
- A hole to access the jersey pockets alleviating need for vest pockets or moving things to jersey when vest is stowed away
- It's a super lightweight vest which easily fits in a jersey pocket
- Wind/waterproof fabric keeps you warm
... while being extremely aero and form fitting.
We're in the final stages of prototyping.
What else is coming?
Stay tuned...
--
164.9 lbs
8.5 hrs sleep
PullUps PushUps
20 minutes recovery
120 minutes reading + Journaling
BROKEN ISN'T THE WORST THING THAT COULD HAPPEN
Oct 16, 2024
by TODD BROWN
When making a purchase I always go for the best quality available. I like things that last a long time and are extremely reliable. Given enough time and wear and tear...
... nearly everything breaks.
Here's the truth I've discovered, and it's not just bike parts...
... the replacement is almost always way better.
I was reminded this on a ride recently with a heartbroken friend. The love of his life...
... had left.
Having had my own share of love gone wrong, I could relate. I could also share the big picture, everyone of those girlfriends was replaced with someone better...
... and finally with Surfergirl.
Just this week my bookkeeper let me know she was retiring. If you're looked for a good one, reasonably priced bookkeeper lately, you know they are hard to find. I asked my CPA for a referral...
... not only does he offer that now, but at a much better rate than I was paying..
My chief designer moved on 2 years ago, best thing that happened to the business in a long time. Forced me to rethink the entire process and put what is now, I believe...
... the finest experience in the industry.
Of course, we've all hit a nail, had the tire go flat, and realize there's just no way to proceed without getting...
... and brand new bike.
The real question is...
... should we wait until things break?
---
165.3 lbs
8 hrs
PullUps PushUps
20 minutes recovery
90 minutes reading + Journaling
HOW WE SET IT UP IS MORE THAN HALF THE BATTLE
Oct 15, 2024
by TODD BROWN
BACK IN THE DAY, literally 20 years ago, I was racing Super-D. My set up was cutting edge. From a skinsuit, to a TT helmet, to moto goggles...
... I did everything I could to go fast downhill.
For my first Nationals, the tires of choice were a whopping 2.0.
How fast?
Fast enough,
trust me.
But, that's not the point because I'm rockin' the same width of tires this weekend at...
... the state gravel champs.
What?
2.0s?
Yes, and check out how wrong the look on my gravel racer...
... so wrong, they're right!
Why are they right?
Because the course this Saturday is gonna be sandy and rocky.
Why should you care?
Well, the point isn't that we all need to throw big, knobby treads on whatever bike we're riding.
The point is a proper set up...
- A surgeon has all the tools perfectly laid out
- A cook first preps all the ingredients and necessary equipment
- A painter sands the old paint, primes with primer, then applies the new colors
... can slay the day.
And, a racer sets up their equipment dependent on the course and its various challenges.
---
164.4
8 hrs
No strength
20 minutes recovery
90 minutes reading + Journaling
Follow me on Strava - https://www.strava.com/athletes/10248
THERE'S NOT ALWAYS NEXT YEAR
Oct 14, 2024
by TODD BROWN
I'VE SAID IT, and I've heard it. We all have, at one time or another. Mostly, the sentiments are genuine, logical, sensible. We want to do something, but we put it off. It is, after all, ...
... just a bike ride or race.
There will be next year.
That's what these guys said.
RS was hit by a car this year,
he'll be fine, the bike not so much.
AS, went to Xterra Worlds,
got food poising and couldn't start.
WH, made it into Kona,
2 months later diagnosed with cancer.
What if it wasn't a bike race, but...
- A phone call to a dormant friendship
- A conversation to say sorry
- A chance to do good
... someone who needed us?
Last week, I got an amazing meal at Chipotle. I can be a kinda high maintenance when I order, so I like to go in person. But, I was pressed for time and ordered online.
Someone made it with passion and care.
I thought I'd try it again the next day, see if the same lady was making magic for the to go orders...
... there she was.
Were you working to go orders yesterday?
Yes.
It was great!
She smiled, I grabbed my food and headed out the door.
Go back and do better.
Huh?
Go back... get your wallet out.
Really?
Really.
Who has cash these days? Seems I have less and less in my raceday wallet, but the night before I'd been impressed to get some cash when checking out at the grocery store.
Just a $20.
Miss?
Yes.
Thank you.
I have no idea if she needed the cash, I only knew...
... sometimes there isn't another race or ride or opportunity.
---
164.3
8 hrs
PullUps, PushUps, Squats
20 minutes recovery
90 minutes reading + Journaling
Follow me on Strava - https://www.strava.com/athletes/10248
WHAT A HIGH HEART RESTING HEART RATE MIGHT BE TELLING YOU
Oct 13, 2024
by TODD BROWN
ON THE START LINE, it's not uncommon for me to see a triple digit heart rate. Nothing is going on, I'm just standing there, and sometimes for up to 20 minutes...
... I like to line up early if it's a mass start race.
Failure to do so, can potentially lead to starting so far back it can be impossible to get to the front...
... where the action is.
But...
- why is my heart racing?
- is it a good thing?
- or, a bad thing?
... it's certainly not my normal.
My normal for just standing around, is in the 50s
Another example.
Today, I had an opportunity to speak in public.
A rare occurence.
On a whim, I started Strava when it was my time to present.
HR = 58
Looking down at my notes, I saw my the rate had jumped.
HR = 101
I get why my heart rate would increase...
- on the start line
- surrounded by competitors
- adrenalin pumping and priming my body
... that makes sense.
But, why before...
- speaking in public
- mostly to friends I know
- with plenty of time to prepare
... that doesn't make sense.
Does it?
Or, maybe it's a sign that stress is approaching...
... and I'm ready to rip.
===
164.3 lbs
8 hrs sleep
No Strength Work
20 minutes recovery
30 minutes reading + Journaling
https://www.strava.com/athletes/10248
WHERE ARE WE?
Oct 12, 2024
by TODD BROWN
IT'S THE OFF-SEASON for most around here, which means the focus on training is dialed way down. We still get out and do our thing, but it's different. I prefer...
... activities where I might get lost.
The beautiful result of that is I find a lot of secret trail and routes.
Usually, I'm alone.
When someone joins me on one of these adventurous Saturdays, I inevitably hear...
... where are we?
Mind you, we are riding from our homes.
It's not like we drove some place new.
It happened today.
Granted the fog was nuts along the coast.
Still when we shot offroad,
up a stout little hill,
hit a single track...
... then, descended into a neighhborhood.
I knew he was completely turned around.
Did I tell him where we were?
Of course, not.
Where's the fun in that?
The fun is not so much in getting lost, as in...
... finding out way back to where we know we should be.
===
163.4 lbs
7ish hrs sleep
No Strength Work
10 minutes recovery
30 minutes reading + Journaling
IF LOWERING THE PRESSURE IS FASTER, THEN...
Oct 11, 2024
by TODD BROWN
NO MATTER WHAT TYPE OF TERRAIN we're riding on, the current thinking and trend is that wider is faster. I fought that for a long time. Then, they added...
... lower pressure is even faster.
Oh, jeeeeezzzzz!
It's just so dang hard to go with the counterintuitive...
- Skinny seems more aero and is lighter, therefore, faster.
- Low pressure seems like its going to have the same effect as velcro, therefore, slower.
... which is why it is so easy to resist the counterintuitive.
But, truth is truth...
... and wider, with low pressure is definitely quicker.
The more challenging the terrain,
the bigger the gains in speed and comfort with lower pressure.
Which come to think of it,
isn't really all that counterintuitive.
We experience this all the time.
The rougher life gets,
the more it wants to get us off track...
... the more we need to lower the pressue.
Keep our cool,
swiftly get back on track.
Just like the darn tires are doin'.
===
163.4 lbs
8.5 hrs sleep
No Strength Work
30 minutes recovery
60 minutes reading + Journaling
THE BENEFITS OF BACK TO BACK HARD DAYS
Oct 10, 2024
by TODD BROWN
YESTERDAY WAS ROUGH. We resurrected one of the toughest rides we ever do. It's called Hot Laps because we set up a 15-20 minute loop...
... then chase each other all out for an hour.
Not easy.
Because the site lines are pretty good...
... there's always someone to chase, or be chased by.
The reason this is so insidious is it's always after a challenging ride the day before.
So, back to back hard days.
Crazy?
Stupid?
Maybe, but check out this confirmation bias.
The Fast Talk podcast just released an episode detailing how the small country of Norway is so relatively...
... dominant at endurance events.
If you follow track, and I do, then you know Jakob Ingebrigtsen has been blasting the record books...
... and wondering how?
One of his methods involves back to back hard training.
He does the two sessions on the same day.
The rest of his 100+ miles of running per week are done in Zone 1 and 2.
This allows him to be fresh and go really deep on the hard day(s), while still building all kinds of aerobic capacity the rest of the week.
Will it work for you?
I don't know.
It has, however, worked for me.
Quite successfully.
Am I really going to completely resurrect the training now,
at the end of the season,
in the off season?
No.
Not all in.
But, since a few of are willing to commit to the concept,
we're going to keep the structure in place for next year.
===
162.5 lbs
8ish hrs sleep
Pull Ups, Push Ups, Squats & Stuff
30 minutes recovery
120 minutes reading + Journaling
IS TADEJ READING THE BLOG?
Oct 09, 2024
by TODD BROWN
Sometimes I think Tadej Podacar, the current greatest cyclist in the world, reads this blog. For example, I just listened to the podcast he was on with Peter Attia and there was a shocking revelation...
... Tadej lifts weights all year long!
Just like I've been preachin' for years.
Anyway, lately I've been slacking.
I started doing the strength stuff throughout the day instead of...
... hitting it every morning, first thing.
When I made the shift, it went pretty well for a few weeks.
Work for an hour, take a break and...
... do a rotaion.
But, lately I've noticed my overall effort and commitment has been slipping.
A lot.
That stopped today.
Here is my massive list of rules...
- lift (almost) every day
- keep it simple
- low reps
... anybody can do that.
My main three moves are...
- PullUps
- PushUps
- Squats
... in that order.
I rotate through those 3, and sometimes a few others, then do it again.
Takes 20 minutes, max.
The key is to schedule it,
then do it.
Like Tadej.
===
164 lbs
8 hrs sleep
Pull Ups, Push Ups, Squats n stuff
20 minutes recovery
60 minutes reading + Journaling
https://www.strava.com/athletes/10248
HEART TO HEART TALK
Oct 08, 2024
by TODD BROWN
MY PAL ASKED HOW THE RIDE WAS this morning. He'd missed, again. I had to be truthful...
... it was barely ok.
Why?
Well, it's just not the ride it used to be.
How so?
Remember a few years back, we were smashing it. Finishing the 22 mile, hilly loop in just over an hour. Now, it's at least 5-7 minutes slower.
Hmmm...
Yeah, and we don't come anywhere close to our old times up The Wall, either.
What are you going to do about it?
And, this is where the truth came in.
Fact is, I'm just as much to blame as anybody...
- taking weak pulls
- sitting a little too long on wheels
- chasing any attacks, but not counter-attacking
... and he let me know that's shameful.
Remember, how I used to attack and kill myself?
Yeah.
And it would rarely work, almost always leaving me too smoked to sprint for the finish?
Yeah.
Why aren't you doing that?
Ouch, that one hurt. I wasn't going for it, because I was being lame.
Saving the energy for some ego-stroking finish vs...
... using the ride to push myself regardless of the outcome.
Kudos to all those who...
- have been attacking
- doing the strong pulls
- counter-attacking for the win
... you know who you are.
And, I know you are awesome.
===
164 lbs
7ish hrs sleep
Pull Ups, Push Ups
10 minutes recovery
30 minutes reading + Journaling
https://www.strava.com/athletes/10248
COMMITMENT
Oct 07, 2024
by TODD BROWN
EVERY ONE HAS A DIFFERENT WAY of expressing their level of commitment. That's cool, but it might be...
... useful to get real about it.
Especially, since many of are entering the off-season.
I'll make it easy.
If I'm committed to my spouse,
would I have a mistress?
If I'm committed to my health,
would I balloon up for a few months?
If I'm committed to my business/employer,
do I have a side hustle?
In other words, if things are changing from season to season...
- food
- sleep
- training
- weights
... is our commitment consistent?
Are we committed?
There's nothing wrong with...
- not being committed
- flirting with commitment
- pretending to be committed
... it's just a heckuva a lot harder to be our best if we're half-hearted about it
That's why we don't quit...
... we commit!
===
Last invitation...
Hundreds of collegiate athletes have been devastated throughout the South East Region - campuses destroyed, classes paused, competitions cancelled.
Together with Torq USA, Pedal Industries will donate proceeds from this jersey to the South Eastern Collegiate Cycling Conference Teams and Students impacted by Hurricane Helene.
Thank you for your generous support and consideration.
===
164.7 lbs
8 hrs sleep
Pull Ups, Push Ups
20 minutes recovery
60 minutes reading + Journaling
https://www.strava.com/athletes/10248
CLARITY AND BREVITY
Oct 06, 2024
by TODD BROWN
WE CAN MOVE SO MUCH QUICKER and be so much more effective when things are clear and concise. I can't think of a single instance where...
... our results could be so much better.
This was on my mind as I set up yet another Page view on my Wahoo.
What would be the minimal about of useful information for training?
I narrowed it down to...
- heart rate
- watts
- rpm's
... which I like then the terrain is rowdy.
On a smooth road...
- heart rate
- watts
- speed
... seems more relevant.
Why these two different views?
Well.
Simple, really.
When it's rowdy with dirt, rocks, up, down, tight turns...
... aerodynamics are much less relevant.
Keeping an eye on heart rate, and staying within a target range, seems more useful to me.
However, when it's smooth and straight and fast...
... speed changes are easy to see as we adjust our body position.
On the road, I'm more interested in figuring out how to maintain a certain speed while keeping the heart rate in check and the watts required down.
In both instances, it's all about efficiency.
Which is why I was so perplexed at the promoter's sloppy (lazy?) work for an event I'm planning on...
- Distance we are covering literally just doubled on the website
- Course map, almost impossible to locate
- Promotion, weak, at best
.... somethings are just doomed to fail.
But, not us.
We wade through the nonsense and...
... focus only on what makes sense.
===
164.3 lbs
8 hrs sleep
Pull Ups, Push Ups
20 minutes recovery
60 minutes reading + Journaling
https://www.strava.com/athletes/10248
THINGS I WON'T LIE ABOUT
Oct 05, 2024
by TODD BROWN
THERE ARE LOTS OF REASONS to hide the truth. Secrets we have learned or want to protect regarding...
... how to rip on raceday.
At least, that's how some people play it.
Then, there's just the brutal truth nobody wants to hear.
I was thinking about that today as I watched one dude completely lose control of his emotions because another was late.
I had to ride away.
The level of seething vulgarity was astonishing.
We're talking about a MAMIL. (middle-aged man in lycra)
Not a good look.
What does that have to do with secrets?
I dunno.
I do know.
There are reasons to good get super upset...
... when we make bad decisions.
My top 5 bad decisions...
5. Irregular sleep patterns
4. Obeying the sugar addiction
3. Not knowing basic mechanics
2. Drugs and alcohol
1. Putting sport before what's important
My top 5 good decisions...
5. Treating my body as a temple
4. Demonstrating self-mastery
3. Pursuing excellence
2. Daily Strength Work
1. Putting what matters most first
In case you're wonderin',
this is a general list, not my personal battles...
... that's a secret.
What's not a secret is this...
Hundreds of collegiate athletes have been devastated throughout the South East Region - campuses destroyed, classes paused, competitions cancelled.
Together with Torq USA, Pedal Industries will donate proceeds from this jersey to the South Eastern Collegiate Cycling Conference Teams and Students impacted by Hurricane Helene.
Thank you for your generous support and consideration.
===
163.7 lbs
7.25 hrs sleep
Pull Ups, Push Ups
10 minutes recovery
30 minutes reading + Journaling
THE NEW GUY SURVIVES
Oct 04, 2024
by TODD BROWN
IT'S ALWAYS RISKY INVITING the new guy. Dude expresses interest, I say join us on our easy day. He commits...
... shows up in a t-shirt, sneakers, helmet unbuckled.
Yeah, I'm that much of a snob to question those choices.
Instantly, I thought...
... We should skip the steep, rutted single track for his first gravel ride with us.
No,
no,
no...
... he was having none of it.
Well, Hot Dang! if he didn't shred it like it was nothin'.
Serves me right for judging gym shorts by their... fabric?
And, that's not even the best news.
We've upped our numbers on this new ride, dubbed Dusty Shins, by a whopping 50%!
From 2 to 3.
You might be asking yourself...
... Why would The Ol' Diesel try and start a new group gravel ride?
Well, I have a theory...
- There's a whole bunch of cool cats in the world that I'll never get to know unless I get 'em bike ride.
- Most of us are workin' too hard, and playin' too little
- And, could use a little extra socializin'
... and a question.
Who ya gonna invite to join you on your superdupereasypeasy ride?
===
163.1 lbs
8 hrs sleep
Pull Ups, Push Ups
20 minutes recovery
30 minutes reading + Journaling
CONSIDERING A QUIVER KILLER? HERE'S A PRO TIP
Oct 03, 2024
by TODD BROWN
THREE MONTHS IN TO COMMITTING to project Quiver Killer, and I can tell you whether or not it's working. The idea being are there benefits to rolling...
... one bike to rule them all.
I sold the amazing BMC Team Machine, as soon as the Crux was built up and I had two wheel sets.
One for road,
one for gravel.
The goal was to optimize for gravel racing by riding only one bike.
It's safe to say the 3rd at Gravel Nationals was a good confirmation of the plan.
But, the big question still remained...
... Isn't a pain swapping wheels and aligning brakes all the time.
To which I can say, Yes it was a pain...
... in the beginning.
I'd already purchased the same hubs and rotors for each wheels set.
Surprisingly, that wasn't enough.
Adjustments to the calipers were annoying necessary.
It took a while to realize this pro tip...
- Leave the calipers alone.
- Keep fine tuning the trueness of the rotors
- Until they slot right in and spin without rubbing
... it's a thing of beauty.
===
In case you missed it:
We invite you to help out...
Hundreds of collegiate athletes have been devastated throughout the South East Region - campuses destroyed, classes paused, competitions cancelled.
Together with Torq USA, Pedal Industries will donate proceeds from this jersey to the South Eastern Collegiate Cycling Conference Teams and Students impacted by Hurricane Helene.
Thank you for your generous support and consideration.
===
163.85lbs
8 hrs sleep
Pull Ups, Push Ups
20 minutes recovery
90 minutes reading + Journaling
SUPPORT BLUE RIDGE STRONG
Oct 02, 2024
by TODD BROWN
We invite you to help out...
Hundreds of collegiate athletes have been devastated throughout the South East Region - campuses destroyed, classes paused, competitions cancelled.
Together with Torq USA, Pedal Industries will donate proceeds from this jersey to the South Eastern Collegiate Cycling Conference Teams and Students impacted by Hurricane Helene.
Thank you for your generous support and consideration.
YOU'RE NOT ON TUBELESS?
Oct 01, 2024
by TODD BROWN
LOOKING OVER THE SHOULDER OF He With Big Tribe, I felt a little bit of pity. Not just me, but three other concerned riders rolled to the man fixing a flat and asked...
... You're not on tubeless?
Not that there's anything wrong with tubes.
But, tubeless has been a game changer for me...
- lower tire pressure
- faster rolling
- self-sealing
... because it's so much more durable.
For example, yesterday I must have picked up a small sliver or something. When I checked my tires last night, the rear was quite low.
For whatever reason, the sealant didn't close the hole completely...
- I checked the tire
- found the spot
- stuck in a dart
... took less than a minute to do.
Woke up this morning and the tire pressure was perfect.
I'll probably ride that tire for another 1000 miles, or more.
My poor friend, had to...
- take off his wheel
- remove the inner tube
- check the inside of the tire
- insert a new tube perfectly
... unfortunately, it didn't go well.
Then, and this is not uncommon, It burst upon airing up.
Probably still had a thorn in there, or he didn't put a patch on the inside of the tire, or perhaps a fold in the tube.
Whatever it was, the fact remains, he had to do the entire procedure all over again.
Most new bikes, wheels and tires, are tubeless ready.
Tubeless is so much easier, and efficient.
Why don't do it?
There is a cost to convert, a legit reason to wait for a necessary bike/wheel upgrade.
But, I think it's something else.
This was true for me.
It seemed like magic,
and that was scary.
I was unsure I'd be able to master the new technology.
I let my fears hold me back instead of...
... moving forward with a better solution.
Here's how to do it: https://youtu.be/rTCgv6MzYzI?si=qvBwuJdMqzPb_WX4
===
163.8 lbs
7.5 hrs sleep
Pull Ups, Push Ups & Stuff
20 minutes recovery
30 minutes reading + Journaling
THE HOLY GRAIL
Sep 30, 2024
by TODD BROWN
TRAINING IS TOTALLY DIFFERENT FROM RACING. When something goes wrong in training, sure we hustle to get things back on track, but we're not killing ourselves. We're making sure...
... it's done right.
If we could just remember...
- a flat
- broken chain
- loose bolts
- bald tire
- empty bottle
- outta nutrition
- drained battery
- worn pads
... won't kill us, and...
- perfect equipment
- proper nutrition
- enough liquid
- charged batteries
- clean lines
- great coaching
- sideline support
- ideal weather
... won't make us win.
It's the cumulative effect of bad things and good things stacking up...
... that make all the difference.
So, when it's all going sideways,
we take a breather,
regroup.
When it can't get any better,
we pause for moment,
with gratitude.
Whatever the sitch...
... we keep on charging towards our holy grail
===
164.7
8 hrs
Pull Ups, Push Ups & Stuff
30 minutes recovery
90 minutes reading + Journaling
Check out PEDALindustries.com
WILLING TO GAMBLE?
Sep 29, 2024
by TODD BROWN
GAMBLING IS A VICE, everybody knows that. It can be addictive, life destroying, all consuming. Yet, there is every reason to believe...
... gambling is good.
What?!
Yep.
Because, when you think about it, that's exactly what we are doing...
- when we train for a race
- invest in equipment
- hire a coach
... we are betting on ourselves.
To win.
To do our best.
To shock the world.
Which is exactly what Tadej did today.
Rolled the dice,
on a ridiculously long-range attack,
against the very best riders in the world.
Stupid?
Arrogant?
Audacious?
That's what it takes.
Are you ready to place that bet?
===
165.6
7.5 hrs
No Strength Work today
10 minutes recovery
60 minutes reading + Journaling
Check out PEDALindustries.com
CARROT STICKS
Sep 28, 2024
by TODD BROWN
IT HAD BEEN ABOUT 10 MILES since I'd last seen the crew. Apparently, they even stopped to wait for me at some point. I was too far back to catch. My friends are so kind...
... when they are not stomping on the pedals.
Swami's Long is, by far, my favorite loop,
with a few of the local hitters,
and National Champs...
... I couldn't resist.
It was a real carrot and stick ride.
I'd start coming off the back,
and claw my way back on.
When the elastic was about to snap,
I'd put in the last ditch effort.
The carrot of a solid draft is tasty.
Eventually, on W. Lilac, which is like a Disneyland ride with twists and turns and ups and downs...
... the stick of being dropped clobbered me.
It wasn't enough to prod me back to the group.
There was no more pace in my legs to pick up.
Am I happy about that,
being dropped?
100%.
It's a gorgeous ride.
Am I happy about today's numbers, which well off what I was doing a few years ago?
Well, yeah, I think I am.
Today's effort was almost a mirror image of Gravel Nationals a few weeks ago.
One big difference.
I was very tapered for that big A race in Nebraska,
and mostly tired this morning from a pretty big week.
What's it mean?
I think it means I'm track for the last race of the year.
Gravel State Champs.
===
Just a side note... yesterday I was having a bit of a Woe is me moment. Battling with doctors and insurance and all that goes along with that. I was tired, and kinda bummed.
Feeling a little defeated.
When I went to bed, I thought The hell with it I'll just ride by myself in the morning wallow in my sorrow. Not a great place to be mentally or spiritually or socially.
When I woke up, after a solid sleep, it was early.
I had new thought...
... Screw this, I'm gonna ride with my friends.
Ain't nothing like some zzzzzzs
and friends,
and watts...
... to get the ol' soul back on track.
Am I right?!
===
164.8 (only way i'm gonna finish with the group is drop 5)
8 hrs
PullUps PushUps
10 minutes recovery
30 minutes reading + Journaling
UNDER THE COMMUNAL TENT
Sep 27, 2024
by TODD BROWN
I'M NOT MUCH OF A TRUE CAMPER, but, I do love tents. Especially, at the races. There's not much better than...
... gathering at the tent.
Pre-race.
Post race.
On bikes.
Off bikes
Don't matter.
It's like an outdoor locker room, oddly private...
... with all kinds of energy.
Michael and I were talking about it this week, how the kids...
- Jr High
- High School
- College and Universities
... are so good at brining everybody in.
That's often where they best bond with each other,
feel the confidence of the seasoned kids,
buoy up the newcomers.
Sometimes, that's the best part of going to an event.
Here are some design inspirations...
===
162.7
7.5 hrs
PullUps PushUps
20 minutes recovery
90 minutes reading + Journaling
WHY I SIGNED UP, WHEN NOBODY ELSE IS GOING?
Sep 26, 2024
by TODD BROWN
WELL, I PULLED THE TRIGGER on a race that only a handful of people have committed to. It's not cheap. It's not close. And, No, I didn't do it...
... because I'll probably win.
I mean Who wants to be the State Gravel Champion of nobody?
Not me.
I punched in my info,
finger-approved the CC charge,
because I want this to be a huge success...
- the course looks cool
- they're feeding us something delish
- we get a chance to earn the State Champ sleeves
... gotta get that momentum going.
That's how events get huge,
and eventually start selling out the first day Reg opens.
Bike Reg has two cool data fields...
- Who's Registered - lets you see the competitors in your category
- Race Predictor - gives an idea on how we'll do
... I love that..
If we see a good chunk of humanity is signed up, it's exciting.
Whether Race Predictor thinks wer're gonna get clobbered or should crush it, there's always some way to find motivation there.
The moral of the story is...
... if you see a race you want to succeed, do something about it.
Oh, and if you're in the SoCalSoNev USACycling District...
... get signed up before it sells out!
===
163.1
7.5 hrs
PullUps PushUps Squats
20 minutes recovery
60 minutes reading + Journaling
GIGO - YOU'VE BEEN WARNED
Sep 25, 2024
by TODD BROWN
NEARLY 70 YEARS AGO, at the dawn of the software programming age, Army specialists William D. Mellin explained that computers cannot think for themselves...
... sloppily programmed inputs inevitably lead to incorrect outputs.
What does that have to do with my Wahoo?
Nothing,
and everything.
But, before we get there the default phrase is...
... garbage in, garbage out.
Simplified: GIGO
As athletes, what kind of garbage should we avoid?
- processed food
- most breads
- refined sugar
- packaged food
- recreational drugs
- inadequate sleep
- massive amounts of caffeine
- refined sugar
- alcohol
- going hard every single workout
- smoking
- sitting for extended periods
- mindless scrolling
- porn
- refined sugar
- seed oils (I'm not super read up on this one)
What should go in?
Keep it simple.
Eat food who's ingredients you can identify...
- eggs
- vegetables
- fruits
- meats
- nuts
... just by looking at the plate, you know what you're eating.
Get plenty of sleep, and rest. If in question, get more than you think you need...
... simply by going to bed earlier.
Drink plenty of good water, you know so your pee doesn't look like gold the way it does after a super long ride or run or swim.
Vitamins, supplements, etc...
... work with a functional health doctor, start with a blood test.
In a nutshell, when avoiding GIGO...
... remember to K.I.S.S.
Speaking of keeping it super simple...
... I came into a leaf covered turn a little hot today.
this is exactly why I developed a lightweight, breathable glove that can be worn all year long.
Right now, it's buy one pair, get the second pair free.
https://pedalindustries.com/collections/socks-and-gloves
165
8.5 hrs
PullUps PushUps Squats
20 minutes recovery
120 minutes reading + Journaling
PEACEMAKING
Sep 24, 2024
by TODD BROWN
I'VE BEEN INVITED TO SPEAK on the subject of peacemaking. Weird, I know. For someone who manufactures angst on the start line...
... this is going to be a challenge.
For years, I've known generating a little pissedoffness...
... can sharpen the senses, and increase the wattage.
So, I'd come up with some fake backstory on some unsuspecting competitor.
They'd never know.
It's an immature idea, but...
... I know it's origin.
Early on, as I got into racing...
... I really got into crit racing.
Trust me, there's nothing like the adrenaline spikes from..
- banging elbows
- getting cut off in a turn
- being swarmed in the final meters
... it's a most powerful drug.
Because, we don't just feel threatened...
we're dodging bullets.
So, Joe Racer shows up at the next race and it's real easy...
... to harness that negative energy.
Eventually, I got over it.
It was simple, really.
I gave most people the benefit of the doubt, and stayed clear of the turds.
Which is why I almost always find myself making up some kooky gossip on...
- a fellow competitor
- doing their best
- to be safe
... it works, so I do it.
And, to be honest, most of the time it's the racer I'm lined up next to, smiling and introducing myself.
Doltish, I know.
But, here's the thing
- sometimes the danger is f'reals
- we have every right to be ticked off
- especially if the actions are intentional
... like the turd who ran me into the barriers a few years ago.
When that happens, we can...
- turn the other cheek
- be confrontation and contentious
- seek first to understand, then be understood
... we have choices.
That turd who tried to ruin me nearly did me in...
- I hit the barrier,
- shredded my jersey,
- and bled all over my arm, body and bike.
... turning the other cheek seemed like the best option
I was exhausted from the race,
and tired of being angry.
It was getting me nowhere.
And we want to go places...
... am I right?
164.8
7.5 hrs
No Strength Work
10 minutes recovery
120 minutes reading + Journaling
SCREEN TIME
Sep 23, 2024
by TODD BROWN
THE FIRST TIME I MONITORED MY WEEKLY SCREEN TIME, I was blown away. How could I possibly be spending so much time looking at my phone...
... when I could be riding?!!
But, what about my Wahoo screen?
How much time do I spend looking at that?
And, if our minds can be altered by what goes in via that phone...
.... what does that say about what we see on our bike computers?
I'm doing an experiment to keep my mind fresh and clean.
Phone - no screen time before Noon. Get the day started off unpolluted.
Wahoo - only 2 metrics, heart rate and cadence.
Why only those two?
Well, lately I've noticed when things are getting spicy I'll look and see a high power number and think...
... Oh, that's really hard just hold that.
Meanwhile, my heart rate is ticking along way under max bpm.
Before you get all bro, are you even warmed up, yes, this is well into the ride.
What I'm hoping for is to push harder, earlier in the effort...
... without freakin' myself out.
As for the cadence, when really getting after it...
... it's always good to see if I'm in the RPM sweet spot.
And, it's not just the hard efforts.
Same goes for the easy days.
Often, I'll look down and see the HR is Zone 2, but the watts seem too high, and I'll back it down.
Meanwhile, I'll still be recording all the other data to look at post work out.
In other words...
... gonna do some old school HR based training.
Nothing like the off-season to mess around.
===
166.1 (been getting a little carried away on Sundays)
8 hrs
PullUps and PushUps and Stuff
20 minutes recovery
120 minutes reading + Journaling
THE GREATEST EVENTS
Sep 22, 2024
by TODD BROWN
LOOKING BACK OVER THE LAST FEW YEARS, some events really stand out and others are utterly forgettable. Is there a...
... connection between memorable and forgettable?
It's not the money.
Well, it's kind of the money.
No it's not.
I mean the most memorable events, and were talking about racing here...
... definitely charge more.
But, that's not the issue.
Well, it kind of is.
Here's what I mean...
... the best events deliver an experience we highly value.
So, while they may cost more...
... they are actually a bargain.
Many a time, I've come away from a "low cost" event, and felt totally ripped off.
No bueno.
Great events, deliver on so many levels...
... we come back again and again.
It's the same with anything we invest in...
- bikes
- shoes
- wetsuits
- helmets
- coaching
... we want great stuff,
and awesome experiences.
Excellences that shocks us, like wild design
Order it by Monday - code below.
Use promo code JACKD to save 30%, expires 9.23.
===
163.6
10 hrs
PullUps and PushUps
20 minutes recovery
180 minutes reading + Journaling
IT FINALLY HAPPENED
Sep 21, 2024
by TODD BROWN
FOR 6+ YEARS I've been mostly going it alone. Typically, I enjoy these rides by myself. For two reasons, it's off season, and...
... I'm the only one with a gravel bike.
Not today.
Seven of us,
my main riding crew,
all saddled up for a morning of...
... pavement, dirt roads, and singletrack.
Two, were straight up virgins,
three, rocked gravel Nationals with me,
and the other two, well...
... we just couldn't believe it had finally happened.
Why now?
While...
- The crit scene is alive and stomping
- The MTB scene is still thriving
- Gravel is exploding
... and bar to bar, legit road races are d e a d.
And, that is exactly what the mass start gravel circus...
- elbow rubbing
- wheel sucking
- real attacking
... offers everyone who pins on a number.
Excitement.
I could barely control myself.
Rather than ask after every...
- serpentine single track
- screaming downhill
- berm-ripping turn
... I contained myself and just asked one question of the two virgins.
How would describe gravel riding?
Contestant #1: Exhilarating.
How so?
Well, we were flying across that false flat at speeds I never encountered on my mountain bike.
Contestant #2: New challenges.
Like what?
I'm just not used to my wheels drifting in almost every single turn.
Should everybody take up gravel?
No.
Only those looking for exhilarating new challenges.
Now, for a dose of reality.
In the olden days, when it was just lil' ol' me on these Saturday mornings, I looked forward to patching together an amalgam of all kinds of different surfaces...
... and occasionally score some new way to get around these parts.
As of today,
with me being the slowest of my pals...
... a new era is dawning in my gravel world.
The zen-like qualities melt away when the group is together,
and new fitness gains with the accompanying skill required to go fast...
... could create a startling performance advance.
A lot like this super spooky kit.
Order it by Monday - code below.
Use promo code JACKD to save 30%, expires 9.23.
===
163
6.5 hrs
No Strength Work
10 minutes recovery
30 minutes reading + Journaling
A RULE OF THUMB FOR POLARIZED TRAINING
Sep 20, 2024
by TODD BROWN
POLARIZED TRAINING IS REALLY POWERFUL. But, human nature and our inherent need to overachieve gives all of us an equal opportunity to really screw up what...
... could be a game changer.
The basics are to train...
- crazy hard a little bit of the time
- superduper easy most of the time
... pretty simple, right?
Here's how I do it:
- Kill it twice a week
- Cruise it the rest of the time
- Keep the hard days far apart or back to back
Here's the rule of thumb, that most people get wrong...
... the easy, crusin' days are big enough volume to maintain the fitness gained on the very hard days.
For example, If my fitness on Starva is 90 after a hard Tuesday, I'm going to aim for enough volume to mostly maintain that fitness score.
It may, will drop a bit.
But, not the kind of drop I'd see if I was sendentary.
That is completely doable as long as my intensity is low enough.
For me, that low intensity is almost entirely Zone 2.
Following this protocol, allows me to hit it hard again...
... and bump the fitness up.
The results increased performance...
... are terrifying.
Just like this hair-raising kit.
Order it by Monday - code below.
Use promo code JACKD to save 30%, expires 9.23.
===
162.7
7.5 hrs
PullUps PushUPs Split Squats
30 minutes recovery
90 minutes reading + Journaling
https://www.strava.com/athletes/10248
YOU LOST THAT TAPER FEELING... WHOA, THAT...
Sep 19, 2024
by TODD BROWN
I DON'T HAVE TO TELL YOU, because you get it. However, we've all got a friend or three who need to be hit upside the helmet...
... when it comes to tapering.
This week it hit me.
Exactly how to explain what tapering feels like.
I was doing shoulder presses with 200 lb. dumbbells in each hand...
... it might have been less weight than that, but that's not the point.
The point is I had a good, heavy piece of metal in each hand.
The resistance was very real.
After I plopped the weights back down,
I reached up above my head to grab something.
There it was.
My hand shot up,
with zero effort.
That my fine lycra-loving friends is...
... exactly what proper tapering feels like.
On raceday.
We shoot....
- uphills
- off the front
- rocking all out in a sprint
... with zero perceived effort.
Truly magical.
We should feel that good when the...
- stress of heavy training loads
- grind of 9-5 hustling for money
- nights of of too little sleep and rest
... are left behind the final week or so before the A race.
On that day,
for that moment,
we are SCARY FAST!
Which is exactly how I plan to be at the Filthy 50 Costume Race.
At least the scary part.
In this frighteningly rad kit.
Order it by Monday - code below.
Use promo code JACKD to save 30%, expires 9.23.
===
163.4
7.5 hrs
PullUps PushUPs Split Squats
20 minutes recovery
90 minutes reading + Journaling
IF YOU BUILD IT...
Sep 18, 2024
by TODD BROWN
WE DON'T DO THIS ENOUGH, at least I don't. But, since I just did it again for the first time in ages, I can tell you for sure...
... there is sheer joy in building up a bike.
Rather than accept the spec'd parts,
we pick out what we really want,
in the exact size and ratio.
In the recent build, I went over the...
- crank length
- cassette size
- and front chain ring
... to get exactly what I wanted.
It's perfect.
- 46 up front
- an 11-40 in the back
- a 2x Classified rear hub
To figure out the gear ratios, you can be a math wiz or simply go to...
https://www.bikecalc.com/archives/gear-ratios.html#google_vignette
... and geek out for hours.
Taking the time to get everything right for me was...
... super fun and rewarding.
Oh, and fast as hell.
Which reminds me...
... Noel created a truly badass Halloween Kit.
Order it by Monday, get it in time for your favorite haunts - code below.
Use promo code JACKD to save 30%, expires 9.23.
===
164.5
8 hrs
PullUps PushUPs Split Squats
20 minutes recovery
90 minutes reading + Journaling
SHOULD WE EVER EASE OFF THE GAS?
Sep 17, 2024
by TODD BROWN
I GOT A GOOD LESSON RACING a while back. The finish was coming up fast, I was in perfect position, there was no way I was going to lose...
... until I did.
It surprised me, then...
... I got really hacked off at myself.
Can you relate?
The kind of anger when I just pedal off and mumble uncouth language under my breath...
... and don't want to be around anybody.
What happened?
So dumb...
- I thought I had it won
- eased off the pedals
- started to relax
... and got passed.
It was so close,
we had the same time.
But, a dramatically different result.
Should we ever ease off just because
- things are going well
- our goals are on track
- the top is within reach
... it's all going according to plan?
Or, should we push through until...
... we've conquered what we set out to accomplish?
===
Working hard to get to the top we don't typically need a jacket,
that's for the way down while we revel in our glory.
===
166.1
7 hrs
PullUps PushUPs Split Squats
10 minutes recovery
60 minutes reading + Journaling
THAT SOUNDS TERRIBLE, SIGN ME UP
Sep 16, 2024
by TODD BROWN
JUST PINGED A BUDDY about riding this week. I'd have my girl call his girl, but our girls already think we are weird. The one day that lines up for each of us...
... sounds terrible.
We're doing his work out...
- 25 minute warm up
- 1 minute all out up a hill
- spin around the loop and do it 10 times
... and I love it.
It looks like a sure fire way to see stars, and
... possible vomit.
This is why it's so crucial to have faster friends,
people that are way better,
putting us to shame.
There is a 0% I'd do that workout on my own.
I mean, I'd roll out with the structure in mind, but...
... I'd never go as deep and hard on my own.
That's crazy!
===
165.1
9 hrs
PullUps PushUPs Split Squats
30 minutes recovery
90 minutes reading + Journaling
https://www.strava.com/athletes/10248
DREAM ENDING
Sep 15, 2024
by TODD BROWN
IS THERE A BETTER ENDING TO A GRUELING RACE than a lone leader who is out in front of the chasers, checking over their shoulder, pushing hard and...
... crossing the finish line alone?
There might be.
Maybe in your dream scenario it's a...
- massive pack sprint for the line
- come from way back catching leaders unawares
- summit finish where athlete's bodies fail them, except your
... or, something else.
It's good to enjoy such an incredible dream, and...
... dream it over and over.
It's better to ask...
- how do I make it real?
- what do I need to to do?
- where do focus my energy?
... today, tomorrow, next week, next month.
Work backwards...
... and make it real.
===
164.5
8 hrs
PullUps PushUps SplitSquats
0 minutes recovery
60 minutes reading + Journaling
ARE YOU FEELING IT?
Sep 14, 2024
by TODD BROWN
DATA OVERLOAD IS A THING. From Whoop to Strava to Training Peaks to Wahoo to Garmin plus all the different power meters and heart rate monitors...
... it's enough to make your head spin.
Which is not what we long for.
We want our...
- our legs moving
- feet charging
- arms pulling
... our bodies to be ripping it up.
And, that can be a huge problem with the data.
Just last weekend at Gravel Nats, I looked down and saw...
... power numbers that freaked me out!
Not in a good way.
Too high.
But, was it?
My legs felt great,
my breathing as in check.
I knew I was in the zone,
on a good day...
... and that power data was crap!
Worthless.
It was the kinda data that I see on group rides and instantly back it down for fear...
... I might blow up.
Is this resonating with you?
I'm not saying we don't need data while we're racing,
I'm saying saying if we're not careful too much can foul everything.
We have a helmet for any physical blows we might encounter.
What do we have to prevent the mental blows?
On fast, technical MTB XC races, my head unit is often in my back pocket, same for crits...
... so my head is in the race.
That's one idea.
Here's another, only show a few data points when racing...
- cadence
- distance (if it's a long race)
- time (if it's a timed race)
... so we aren't overwhelmed.
So we can focus on the racing.
I wonder if the cats that crossed wheels on the climbs last weekend were staring at the numbers in disbelief instead of...
... believing they were on a good day?
Check the pic above, it's the data points I taped to my stem for Nats...
- where and how long the climbs were
- where the feed zone was
... on my Wahoo was HR, power, cadence, distance.
Here's the real question:
If we weren't freaking out on our data on group rides, Zwifties and B races...
... would we ride a lot harder?
Because, if we would, that probably means the data is nice to review after that action, but holding back...
... our amazing potential.
Kinda makes me nostalgic for the old days
===
162
8 hrs
Rip On RaceDay Circuits
10 minutes recovery
90 minutes reading + Journaling
A TAPERING SECRET
Sep 13, 2024
by TODD BROWN
THIS BEARS REPEATING, not because you don't intuitively know it, but that it's easy to unconsciously forget. I have tried to verbalize it many times...
... the last 7-10 days before the A race is all mental.
Here's what I mean.
There's no amount of training that's going to make a significant difference.
That part of the prep is done.
If anything, most of us do too much during that final week.
I'm not just talking about backing the training way down.
Our busyness is still in full motion...
- work
- family
- volunteering
... and those activities require, and deserve, energy.
I'm not saying neglect them year round,
I am saying put as much of it as possible on pause.
Life needs to be backed way down to taper properly.
Take a day or three off of work,
get the family squared away,
pass on all else,
if possible.
It's the A race,
it's not like this is happening every weekend.
Doing whatever we can to reduce our mental energy...
... is huge.
WARNING!
shameless plug is being inserted
That, for me, is the biggest benefit of the RaceDay Bag...
... it drastically reduces the stress of packing for the A race.
Same goes for the Travel Bag.
===
162
8 hrs
Rip On RaceDay Circuits
10 minutes recovery
90 minutes reading + Journaling
HOW I KNOW WHEN I'M ARE RECOVERED
Sep 12, 2024
by TODD BROWN
IT'S BEEN FOUR DAYS SINCE NATIONALS, and I've been taking it easy all week. I have been out on the bike for three of those days, not for training...
... to give myself a mental break from work.
My legs have been sore every night.
Way more than I'd expect.
So, the rides have been very easy.
Just spinning.
This evening, I got a glimmer of the good leg feeling.
Does that mean it's time to get back at it?
Nope.
I'll know when I'm ready to start training f'reals when...
- I can't stand the slowness
- I am aching to push hard
- I'm feeling caged
... then, and only then, is it time to start adding some intensity.
Is there a race on this year's calendar?
Maybe.
We'll see.
===
163.6
8.5 hrs
Rip On RaceDay Circuits
20 minutes recovery
90 minutes reading + Journaling
HERE'S A STRONG TAKE
Sep 11, 2024
by TODD BROWN
AFTER BEING ON THE ROAD FOR TWO WEEKS, I was looking forward to getting home and getting back into my routine. In particular...
... the strength training.
It was kind of a downer.
Two weeks ain't long.
But, it's long enough to get a lot weaker.
When I left, I was able to do 9 pull ups consecutively.
I know that's not much for a lot of people, but for me it was a good number, and just one away from my goal of doing sets of 10.
How'd it go today?
The sets went like this...
- 6 pull ups, 18 push ups
- 4 pull ups, 12 push ups
- 3 pull ups, 9 push ups
- 2 pull ups, 6 push ups
- 1 pull up, 3 push ups
... a lot less that what I was doing just two weeks early.
The total for today, 16 pull ups and 48 push ups.
Before I left, 30 pull ups and 90 push ups.
Almost half my strength was gone.
Could I have pushed super hard and done more?
Sure.
But, I wasn't really pushing hard before the road trip.
The squats were about the same in terms of weight and reps, but my muscles felt really funky after.
Should I have continued to lift exercises during the trip?
No.
I was tapering for my A race.
One of the benefits of not working on strength for the last two weeks is...
... how springy and fresh we feel.
Which all plays into getting our heads in the proper frame to...
... rip on raceday.
===
163.6
8 hrs
Rip On RaceDay Circuits
20 minutes recovery
90 minutes reading + Journaling
THE POST RACE HANGOVER
Sep 10, 2024
by TODD BROWN
WHAT IS IT ABOUT FINISHING THE 'A' RACE that feels like a nasty hangover? There's something else that brings on that...
... cruddy, rotten feeling.
How we did doesn't seem to matter.
Or, does it?
Like...
if we got whacked, fell super short
or
If we crushed all expectations
... which has a heavier feeling in our gut on Monday morning?
I'm gonna tell ya, right now, where the hangover comes from.
It only sets on us if we have...
- no plan
- no what's next
- no new thing to conquer or be conquered by
... that is the problem.
Or, as the great Solomon said...
... Where there is no vision the people parrish.
So, if the post-race blues got ya down...
... get out your calendar and start planning.
===
164.5
7ish hrs
No strength work
10 minutes recovery
20 minutes reading + Journaling
GRAVEL NATS - GOOD, BAD AND AWESOME
Sep 08, 2024
by TODD BROWN
I'D NEVER BEEN TO NEBRASKA, and I'm not sure Michigan counts as the Great Plains. So let me just get this said up front...
... the people are freakin' awesome.
This place is truly great!
Ok, I'm a little tired, so here's a quick run down of what when good and not so good.
The good.
- Haven't used PR Lotion all year, darn glad I lubed up 2x this morning.
- The Specialized Cruz, with Classified hubs, was perfect. Performed amazing. And the experiment to ditch the road bike and get road wheels for this bike proves, to me, it's hot set up. I never spun out, and had plenty of bottom end to get up the climbs, spinning vs grinding.
- The Continental 45mm tires were excellent, and fast.
- My double-wrapped bars were comfy.
- The Ergon flex seatpost was really nice on the bouncy stuff.
- The Fizik road shoes with MTB adapted cleats were just perfect, zero foot pain.
- Breakfast was great, some yummy Coach's Oats oatmeal with macadamia nuts and blueberries at 5:15 am. Plenty of time to fuel up and digest before 8am start.
- Didn't drink too much prior to the race so I wouldn't need to pee.
- Lined up early. As soon as prior wave was off, I rolled up and slotted into the second row.
- Took all my calories100% via hydration. 5 bottles of CarboRocket, downed them all. 333 calories/bottle. Power was pretty darn good all day.
- Surfergirl was clutch at the only feedzone. I tossed my Camelbak and bottle, and she expertly handed me up 2 fresh bottles. Chilled, I might add.
- When cramps came on, not surprising given the smokin' fast start, I started down Salt Stick and got things under control so I could do, what must have looked like, a super slow sprint.
Accommodations.
- Kyle fround a great AirBnB close to the venue, 10 minute bike ride. This is so key, to be close and not be wasting time driving around.
- I slept amazing last night. Hit the hay around 9, got up at 5. Not tossing and turning nerves, probably because I wan't super hopeful on how I'd finish.
The bad.
- While I lined up in a great spot, I kept getting shuffled backwards. It was just like a washing machine up front.
- I was with the main group, but barely.
- One the first climb where there would be a separation, I got separated.
- A crash in front of me, towards the back. If I'd been up front, as planned, I would have missed it. Instead about 7 of us chased for 10 miles, Emilio a bud from home, was with me.
- We did catch on, and then on the next climb, guys crossed wheels, and I had to stop to get around them. Off the back again.
- Now we had a little group of 10 or so, and we rolled along at a strong pace for the last 50 miles.
- At the feedzone I was a little aggressive yelling Two Bottles, TWO BOTTLES! Sorry, babe.
- Coming into the finish, I found myself further up front than and I wanted, sprinted maybe a little early and got passed by a Craig on the line.
The conclusion.
I wasn't sure how I'd finished overall because we started with so many different categories.
Surfergirl said Husband (she calls me that) your time isn't posted.
We walked over to the officials...
Miss, excuse me, my time hasn't posted.
Ok, let me check. What's your number?
587
A dude stuck his head out of the timing building.
Ugh, we had an issue with the timing. It should you came in fourth...
... but, the photo showed 3rd.
And that my friends, is a great big giant Heckyeah!
===
161ish?
8ish hrs
No strength work
0 minutes recovery
0 minutes reading + Journaling
https://www.strava.com/athletes/10248
WHERE DOES THE POWER TO PERSEVERE COME FROM
Sep 07, 2024
by TODD BROWN
ALL OF US DECEND FROM PEOPLE who had hard lives, compared to our modern comforts. Some us are lucky enough to have family histories and stories of people who did...
... incomprehensibly hard things.
The weekend's race just so happens to be in a place my ancetor wrote about.
Scottsbluff, Nebraska.
The Oregon Trail passes through here.
So did Francis Webster, my great-great-great-great grandfather.
He didn't do in a nice Sprinter with...
- music
- a fridge
- and air conditioning
... he pushed a handcart, like the ones in the pic above.
Orginally, he'd purchased a Conestoga Wagon for he and his bride to go in style.
He sold the wagon to finance handcarts for 40 other familes.
Imagine that.
Packing up your life's possessions, only what would fit in a cart, and walking westward for over 1,700 miles.
Surviving off the land.
Planting seeds for those that would follow the next year.
While tomorrow's 88-mile bike ride will test my stamina...
... it's nothing compared to what those pioneers did 180 years ago.
===
PS: Special Vuelta inspired kit...
... and use promo code GCRED and save 30% on the GC Red gear.
Here's the link: https://pedalindustries.com/collections/the-gc-collection
... code expires on 9.10.24.
===
162
8ish hrs
No strength work
10 minutes recovery
60 minutes reading + Journaling
BRAIN TRUST OR BRAIN BUST
Sep 06, 2024
by TODD BROWN
IT'S ALWAYS A GOOD IDEA TO PRE-RIDE THE COURSE, if you can. Sometimes it's weeks or months in advance, others a or two prior...
... which one is best?
Well, I can tell you which one isn't.
Today, Kyle and I hooked up with some friends from Utah.
How long we riding?
Oh, just an hour.
Where to?
The start, then over to the finish.
How? long??
Maybe 90ish minutes.
Which was about what I wanted to do.
2.5 hours later,
we got back to the finish.
What happened?
We depended on...
- an impossibly small map
- one person to figure it out
- signs, which were not yest posted, to guide us
... consequently mixing up several courses into a long route.
Along the way...
- we climbed a short, nasty hill, not on the course
- missed the finishing mile or three
- and, I slightly bonked
... saw a bunch of beautiful countryside we wouldn't have seen.
The point of all this?
Let me put it this way, when just three of us went out in separate vehicles to do some more recon no one got turned around and we saw what we needed to see.
So, when should we pre-ride...
... as early as possible.
Why?
So just in case we do some extra miles...
... we have plenty of time to recover, and replay and dissect what we experienced.
Do pros do this?
Oh heckyeah!
If not in real life, for sure pouring over maps and other intel.
Why else would Primoz have been so chill when he lost 6 minutes to Ben O'Conner two weeks ago...
... he knew the terrain that followed would favor him to regain the lead today.
PS: Special Vuelta inspired kit...
... and use promo code GCRED and save 30% on the GC Red gear.
Here's the link: https://pedalindustries.com/collections/the-gc-collection
... code expires on 9.10.24.
===
161
7ish hrs
No strength work
10 minutes recovery
30 minutes reading + Journaling
TAKING TIME
Sep 05, 2024
by TODD BROWN
THE COUNTDOWN TO AN 'A' RACE is always a little nerve racking. Time is simultaneously speeding up and slowing down. The taper period seems eternal, then...
... in the blink of an eye we are here.
We decided to drive to Nebraska for Gravel Nationals.
Yeah, it's a lot further than it looked when I asked Siri for directions.
Which meant it was no big deal to detour 20 minutes and see a friend in real life.
Marty is in our weekly Accountability group...
- owns Evergreeen Bike shop
- races Leadville religiously
- is a committed athlete
... I had to verify he was more than a talking head on Zoom.
What a treat to drop in and see him,
meet his lovely wife,
give hugs.
Just cool.
When it comes down to it,
it's not our race times that count...
... it's the good times along the way.
===
160.2
8.5 hrs
Pushups
20 minutes recovery
60 minutes reading + Journaling
https://www.strava.com/athletes/10248
GETTING LOST FOR THE RIGHT REASONS
Sep 04, 2024
by TODD BROWN
AMID ALL WE DO, aim to do, commit to do it's easy to get lost forget about the important stuff. That is why it is so...
... important to get lost sometimes.
Couldn't we put all this fitness to better use?
I was thinking about that today,
11,000' up in the mountains.
Dead silent.
Trails going every which way.
I have spent very little time in Breckinridge,
and it's been over 2 years since the last visit.
At some point, I gave up trying to remember which trail was which and just started riding. I summited next to an abandoned log cabin.
The trail dwindled,
then vanished.
Eventually, I found a landmark, Baker's Tank.
It's red,
and memorable.
Passed the ancient behemoth twice during the Firecracker 50.
I kinda knew where I was,
and it was kinda disappointing.
The adventure lessened,
even though the sun was setting,
and the temperature quickly dropping.
On the way back, i found another trail and followed it through the forest to an old, shuttered mine established 89 years ago in 1935.
The trail merged into a steep, rocky gravel road.
Being briefly lost, somewhat cold, slightly concerned...
... I found my bearings on what's important.
===
162.5
7ish hrs
Pushups
10 minutes recovery
90 minutes reading + Journaling
https://www.strava.com/athletes/10248
THE SELF-COACHED ATHLETE IS...
Sep 03, 2024
by TODD BROWN
COACHING IS ALL THE RAGE. We can get coached for just about anything. I blame it all on Pop Warner because that is the first place I ever heard of coaching, and the...
... need a coach mentality.
I quickly learned playing 1-hand touch football in the street didn't mean doodoo.
Just because we knew how to...
- run
- throw
- catch
... didn't mean we knew how to play football correctly.
We had real cuts, scabs, and bruises.
Didn't matter.
Fast, tall, big, good hands, great thrower.
Didn't matter.
We could be a lot better with a coach.
I say Could not Should due to two critical factors on our part...
... would we listen and were we coachable.
We were already...
- having fun
- making friends
- getting tough and fit
... we didn't Need a coach.
Unless,
unless...
... we wanted to get a lot better, in way less time.
Don't get me wrong,
there is great joy in just doing the thing we love to do, our own way at our own pace.
At some point, though, ever self-coached athlete has to ask...
... how could I get a lot better, in way less time?
I'll answer that another day.
===
163
9ish hrs
Pushups
10 minutes recovery
120 minutes reading + Journaling
REST DAYS
Sep 02, 2024
by TODD BROWN
IF PROS HAVE REST DAYS, If three-week pro races have rest days, should we? Do we have time for that? I mean...
... we are trying to be our best.
When should we schedule them in?
Today is the second rest day,
following the second week of racing,
at hotly contested, impossible to predict La Vuelta.
Maybe there's a clue there...
... rest every 7th day.
For the pros, its about...
- recovery
- relaxation
- rejuvenation
... sounds pretty darn good to me.
Personally, I've been using the 7th day of the week as my rest day for about 32 years.
I've never looked back.
I roll into Monday,
ready to take on the world.
The firecracker finale of the last 6 days of La Vuelta are going to be lit.
I"m still pulling for O'Connor to win it all because he is so goofy and relaxed...
... I'd like to see a funloving winner for a change.
PS: Special Vuelta inspired kit...
... and use promo code GCRED and save 30% on the GC Red gear.
Here's the link: https://pedalindustries.com/collections/the-gc-collection
===
162
9ish hrs
Pushups
10 minutes recovery
120 minutes reading + Journaling
Invalid password
Enter