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EMBRACING THE BURN, DAILY/OFTEN
WE'VE ALL FELT THE BURN. Some of us love it, some of us hate it. No matter where we are on the spectrum...
... the burn is coming for us.
Is it minimizable?
Maybe.
If yesterday is any indicator, I may have stumbled upon something.
For the last few weeks, I've been steadily increasing my ATG air squats.
From reps of 10 to reps of 30.
If you haven't done them lately, or ever...
- standing
- to full "ass to grass"
- to standing
... it's quite a shock to learn our trusty bottom half may not be as durable as we think.
When I started 10 burned,
then 20 really burned...
... the last 5 of 30 were a massive struggle.
Back to yesterday's hammerfest, when the burn came on it was like my body saying...
... Oh, we're gonna burn now. Buckle up buttercup, I've got this.
Rather than pulling the plug at the onset of burn, I embraced it and powered on.
Best I've felt in weeks/months.
Now, I'll be the first to admit it could just be that I was supertapered going into last weekend's BWR UT and I might just be having a good response to the taper followed by the 3.5 hours of racing across the high desert.
But, even if that's the case...
... the burn of 30 ATGs feels so good.
Gonna keep upping it,
apparently 100 is a thing.
(yes, on top of split squats and probably bringing back box jumps)
===
165.2
8 hours sleep
480 anti-oxidant level
√ Upper Body: 90 push ups, 30 pull ups, hand gripper, heel and toe raises
√ Lower Body: 90 ATG air squats and 18 split squats with 50lbs
85/96/-12 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
>
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
>
SYNCHRONIZED SPRINTING FOR THE BURRITO
May 20, 2023
by TODD BROWN
MY PLAN WAS TO MAKE THE RIDE HARD. When I found the Gambler and the Hulk loading up on caffeine at the corner bakery ...
... my little heart skipped a beat.
Then 1 X Beard, Captain Smith, along with the regulars and some cat named Nico pulled up.
Hellyeah!
This was gonna give me a real read on my new favorite segment.
... how fast can we do it?
Like the young buck I'm not, I started firing. At Jeffery and Alton, The Hulk hit it so hard, only 1 X Beard and I latched on, trying to get through the next light about a half mile away...
... so began the synchronized sprinting.
We barely missed it.
Red light!
Regroup.
Green light!
Over the freeway,
through the first round about,
1 X Beard, Hulk and I were swinging.
Red light!
Regroup.
Green light!
Up a little hill,
through the second, faster roundabout.
The three of us are gone again.
Charging to make every light we can,
pulling through hard...
... I gotta skip a pull.
Okay.
These guys are a little bigger, and I hung on over the freeway which felt like an alp.
Rotating,
Pulling.
Red light!
The Gambler and Nico catch.
Green light!
The next climb up Tesla...
... my batteries are shot.
Hulk, 1 x Beard
gone.
Nico
in between.
Gambler,
on my wheel.
It hurts so flipping bad.
What should be a 2.3 minute power climb,
ends up being a too dang close to 3 minutes.
We catch Nico.
Quick rotations.
Somehow, the idiot who wanted to make the ride hard,
the fool who thought he was a young buck,
pulled to the next short climb.
We're closing.
All 3 of us out of the saddle.
One of us off the back.
Dadgummit!
There's a shortcut.
I scoff and chase onward.
On Church Hill
i can see 'em.
Then I see the shortcutters.
All together over the top for the long, long drop to the coast.
Captain Smith waits,
friends!
We pedal like hell.
There are lights coming up.
Synchronized sprinting?
No luck.
But, we are making the lights too...
... at the last light before the 4ish miles to Laguna, we catch.
Red light!
Regroup.
Green light!
We're in the mid-30s, rotating strong.
This is just what I had hoped for.
Captain Smith and I head South,
they head North.
Only 3 miles and 1000' to go...
... For The Burrito!
It took us 1:07.
Can we break an hour?
First person who does, the burrito is on me.
---
163.6
6.8 hrs terrible tossing and turning, too excited?
Just PushUps and PullUps and a few Squats today.
20 minutes recovery
60 minutes reading + Journaling
Podcast:
https://www.strava.com/athletes/10248
https://www.instagram.com/pedalindustries
https://twitter.com/pedalindustries
TALK ABOUT BLOWING AWAY A PR
May 19, 2023
by TODD BROWN
LAST NIGHT'S PODCAST WAS A GOOD ONE. My scheduled guest had to bail due to emergency surgery. Luckily I had a PRO MTB racer...
... and he had a very clear lesson.
The thing about the podcast interviews is they always bring something neither of us were thinking of to the surface.
This dude is a total stud.
- Outstanding husband and father of 3
- 2-Time winner of Leadville
- National MTB Champion
- Founder of Rouleur Development
2 things stuck in my mind, which you might relate to.
- His 20-year quest to qualify for MTB Worlds
- Obliterating a difficult PR
I knew he'd represented the US at MTB Worlds in Switzerland. What I didn't know was that as a Junior, age 17, he was half a point away from going to Worlds...
... how heartbreaking would that be?
Someone would quit.
Many do.
At 40, he was in the best shape of his life. One a bunch of races, got the points and fulfilled his dream to carry our flag on the world stage.
His son is now beating him, and his next quest is to hang on to his pro status so...
... they can race pro together.
In the meantime, he's taken up Hard Enduro motorcycle racing. If you don't know what that is, it is by far the most difficult and challenging offroad racing on the planet: https://youtu.be/pD5qc9aAB4w
2 years ago, when he got into the sport, he found a terrible 1 mile climb. It took him and a buddy 2 hours to get to the top...
... this week he did it in under 7 minutes!
Bryson, how did you do that?
Well... the same way I won Leadville and went to World's, I kept at it.
Anything else?
I entered and trained for 5 Hard Enduros.
That's it?
I also found a new group of people to ride with that taught me so much I could never learn on my own.
Sound familiar?
- Practice
- Enter hard races
- Ride with better riders
That's Bryson Perry's raceday ripping, pr crushing formula.
Here's the link to the actual podcast: https://podcasters.spotify.com/pod/show/raceday-ready-with-todd-b
---
164.6
8.2 hrs
Just PushUps and PullUps today.
20 minutes recovery
60 minutes reading + Journaling
Podcast:
https://www.strava.com/athletes/10248
WHAT'S MORE COMPELLING... RIPPING OR CRUSHING?
May 18, 2023
by TODD BROWN
BECAUSE MY 10-WEEK CHALLENGE has been incredibly successful in terms of downloads and attempts and an...
... utter failure at people finishing...
... I'm going to do a 5-Day Challenge.
To get the name right, I texted 60 or so of my friends a question:
Which is more compelling: Crush Your PRs or Rip On RaceDay?
The answers were almost a 50/50 split, with a slight lean towards Rip On RaceDay.
Of those, 50% were a quick answer and 50% quite thoughtful.
Some people had a lot to say, but I think the winner was Cameron Hoffman...
... Crush your PRs is worn out.
Before you tell me what matters more to you, and I do hope you'll reply and let me know...
... here are my thoughts.
PRs are such a good measure for our personal progress and readiness for racing. In a world of tailwind assits, ebikes, and questionable supplement choices it can be hard to win a race or snag a KOM segment. Only we know if it's a legit PR.
Winning is not the goal of racing for me. Yes, I definitely like to win and place well and climb the podium. But, if I didn't have to go all out because I registered in an unchallenging category or few if any participated it can be a truly hollow victory.
Ripping On RaceDay is the win for me. Making a plan, working out the details and through the many challenges, arriving at the start line absolutely ready to rip and then racing hard start to finish...
... that is what compels me the most.
As I'm writing this, my former t-shirt biz partner, Damion Hickman, votes for PRs with this...
... #PRCRUSHER.
Now I'm swayed right back to Crushing PRs because that sounds so cool...
... we'll have to make that tshirt.
Maybe we gotta go Johnny Cash at this point...
... PR Crushing, RaceDay Ripping, Sunuvagun!
How about you?
https://pedalindustries.com/pages/start-a-project
One of the most fun things I do is create a custom kit for the biggest A races. It's such a fun process. That jersey up at the top is one I'm working on for Nationals. I added a fiery look, because I want to be on fire for that race.
Did you know we have No MInimums for custom orders, and the designs are free?
Crazy, I know...
... but, I'm crazy about helping you Rip and Crush!
Creating custom gear is the best gift you will ever give your...
... PR Crushing, RaceDay Ripping Self.
https://pedalindustries.com/pages/start-a-project
---
165.4
8 hrs
Just PushUps and PullUps today.
20 minutes recovery
90 minutes reading + Journaling
Podcast:
https://www.strava.com/athletes/10248
https://www.instagram.com/pedalindustries
https://twitter.com/pedalindustries
BLOODIED AND SCARRED
May 17, 2023
by TODD BROWN
MY GLOVES TOLD THE ENTIRE STORY. Once white and pristine, they were now covered with the stains of battle...
... will they ever be the same?
My shins and forearms weren't much better. A thousand little tears received as...
... we tore through the wildly overgrown trails.
Thistles and nettles pricking and stinging.
This is real.
Physical.
Fun.
The blood and weed stains are the proof we are alive and well. Screw the encroaching digital world...
... and its isolation and safety.
We want adventure,
and challenge,
and danger.
We need this,
it bonds us together,
strengthens our humanity.
The best part is we are fit enough to love it!
MY GLOVES TOLD THE ENTIRE STORY. Once white and pristine, they were now covered with the stains of battle...
... will they ever be the same?
My shins and forearms weren't much better. A thousand little tears received as...
... we tore through the wildly overgrown trails.
Thistles and nettles pricking and stinging.
This is real.
Physical.
Fun.
The blood and weed stains are the proof we are alive and well. Screw the encroaching digital world...
... and its isolation and safety.
We want adventure,
and challenge,
and danger.
We need this,
it bonds us together,
strengthens our humanity.
https://pedalindustries.com/collections/socks-and-gloves
Good thing we have a Buy One Pair Get One Pair glove offer going...
... those little stitches across the forefinger are heat sensitive so we can operate our devices with gloves on.
https://pedalindustries.com/collections/socks-and-gloves
---
165.4
8 hrs
1 Circuit of RaceDay Ready Resistance Training
20 minutes recovery
90 minutes reading + Journaling
Podcast:
https://www.strava.com/athletes/10248
THE BEATER RESULTS ARE IN
May 16, 2023
by TODD BROWN
RACED THE BEATER TONIGHT. It was rough. According to Starva, I worked significantly harder than previous two races. According to the race results...
... I got smoked, again.
This is going to be a fun nut to try to crack.
There are 5 more races.
5 more chances to figure out what the heck is going on.
5 more weeks to get my race bike back in racing condition.
But, I really don't think it's the bike.
The guys are all riding really well.
We had two new guys show up this week, and the Coxy, who's been beating us, skipped.
Emilio won. For those of you keeping score at home, Emilio is my pal who I desperately managed to hold off for 2nd at the state road race last month.
Look at his lap times.
That's crazy, right!...
... how did he dose his effort so perfectly?
Compare that to mine.
Clearly, I cracked on the 2nd lap.
I passed 4th place on the first lap, then he passed me back and put a minute and half into me. Had to cheer him on...
... he's also named Todd.
What am I gonna do between this week and next?
- Order the parts to fix the race bike, but doubt they'll get here in time.
- Try and drop some of the extra pounds I'm carrying.
- Get in one more hard ride Saturday.
- Recover, recover, recover.
Anything else?
- See what moving parts can be improved on the beater.
- Maybe throw on some new tires.
Is that it?
- I'm tempted to cut out the daily cross training for the remaining weeks.
---
165.4
8 hrs
1 Circuit of RaceDay Ready Resistance Training
20 minutes recovery
90 minutes reading + Journaling
Podcast:
https://www.strava.com/athletes/10248
BUSTING OUT THE BEATER
May 15, 2023
by TODD BROWN
TOMORROW IS GONNA BE INTERESTING. I'll be doing the local race on the bike I spend the most time on...
... I consider it my beater.
Not only do I do most of my training on it,
but I loan it out when someone comes to visit,
and, I haven't done a lick of maintenance on it in months.
Why do I ride it the most?
Because it's oldish,
identical fit to my race bike,
and ridiculously reliable day after day.
Why race it?
Well, the race bike's suspension is wonky and in need of love.
Here's the interesting thing though.
Is the ol' bike really a beater or have I just treated it like one?
In its day it was top of the top,
lots of carbon and tech,
super light.
It's lighter than my current race bike,
shifts as good as or better than the electric stuff,
and has a fork that is so plush I still giggle when it gets rough.
Ya know what I'm gonna have to do, right?
Convince myself this is fastest dern bike I own.
Which reminds me about the second chapter in my book, The Way of The Racer...
... All You Can Do.
All we can do is enough...
... not a haul pass to complain or make excuses.
---
165.4
8 hrs
1 Circuit of RaceDay Ready Resistance Training
20 minutes recovery
90 minutes reading + Journaling
Podcast:
https://www.strava.com/athletes/10248
https://www.instagram.com/pedalindustries
https://twitter.com/pedalindustries
HOW TO DO MAINTENANCE MODE
May 14, 2023
by TODD BROWN
WHETHER MY NEXT A RACE IS IN 6 MONTHS OR 6 YEARS, this is my maintenance mode. It's tried and true...
... and might be good for you.
Because here's the deal.
We can't race all the time.
Can't be always on.
Gotta rest.
Here's my formula for successful maintenance:
- Know what the next A race, or could be.
- Ride hard twice a week.
- Do other stuff.
Knowing what the next A race, however far off, is a powerful motivator to maintain our good habits we practice when we really want to preform well.
We might drift off course from time to time,
but we always come back because that big challenge is out there.
Riding hard twice a week is simple enough in concept. It can be difficult to do alone. The best way I've found is to have a group to ride with on those big effort days.
For sure somebody in that group has an upcoming A race,
and their energy will get us to regularly push ourselves.
There are lots of other activities I enjoy that compliment riding and racing. Most of them involve family and friends, and it's great to connect more often and deeply than I might when living the A race life.
During maintenance mode the ride time often fluctuates wildly. Long days when there's time, short days or skipping days when time is short. Often, it's just a matter of taking a mental break that necessitates this...
... lack of a regimen.
I've gone years between A races, but I've always had something big out there...
... haunting me to stay fit and healthy.
When is your next A race/event/challenge?
Who is pushing you twice a week?
What can you add?
---
164.9
8.5 hrs
0 Circuit of RaceDay Ready Resistance Training
20 minutes recovery
60 minutes reading + Journaling
Podcast:
https://www.strava.com/athletes/10248
THIS STEEPLE IS STEEPED IN STEPPING TRADITION
May 13, 2023
by TODD BROWN
SHOULD WE BOW TO THE CLIMBING GODS on bended knee, or just admit they've broken our legs and will to ride, with ease? Like we have a choice!...
... when it gets truly steep.
To honor the Giro, some of the pitches I battled on a stair-stepping climb today were 24%.
On a stunning 1.3 mile ascent, my pace was pathetic compared to our local pro young Kevin, who rides for DSM.
- He averaged 10.9 mph
- Me, 6.9 mph
- Him 7:34
- Me 11:54
I was well off my PR from 4 years ago, 8.9 mph and 9:14.
Which is great news.
Why?
Because today's route was beautiful and extremely satisfying in every way.
Here's the link: https://www.strava.com/activities/9065838378/segments/3092547893762368880
It had everything...
- Nice warm up
- Some spirited group riding
- 3 Epic climbs
... and the best breakfast burrito I've ever had. Kudos to High Tide for upping their burrito game.
Now I have something to work on for the next few months.
- Dropping my times on the 3 big climbs
That's gonna be really fun to work on.
I'm not sure I'll PR any of them...
- The first one I PRd on a group ride 4 years ago. It's fast enough to make drafting matter.
- The second one I hit after the spirited group ride portion, 2.5 hours in, and PRd 4 years ago.
- The third one... see previous 2, I did PR it today but I've only been up it 3 times as it's a recent discovery.
... I won't ever be a climbing god,
but, I'll definitely be idolizing their gifts to ascend.
---
Time to commit to the RaceDay Ready regimen.
---
165.6
7 hrs
0 Circuit of RaceDay Ready Resistance Training
20 minutes recovery
60 minutes reading + Journaling
Podcast:
https://www.strava.com/athletes/10248
WEIGHT JUST A MINUTE
May 12, 2023
by TODD BROWN
YES, I WEIGH MYSELF DAILY. I have for years, and I record it as well. It's such a great way for immediate feedback on what was consumed the day before...
... however, there is a problem.
Weight isn't everything.
Yes, I need to shed all the ballast if I'm going to climb well.
My body always changes, when I gain control of my mouth and truly live by RaceDay Ready.
But, lately my weight is up a bit.
Should I care?
Maybe.
If my body fat is up, then yes.
If it's not, or if it's lower, then probably not.
How to know the difference?
There's the simplistic Do these pants make me look fat? test.
It's simple.
I put on the skinny jeans and if there's a muffin top, we gotta problem.
If the waist is same or looser then it probably means I put on muscle.
Another home test is using a scale that measures body fat.
Generally, they are consistently inaccurate. Meaning I don't think the percentage shown would match up with a legit pro body composition measurement, but I do think it's consistent. While it might say 18%, like today, which I think is high, I think it will be consistently high as long as I...
- weigh myself first thing each morning
- drink about the same amount of liquid each day
... then I can use it to track progress.
Capeesh?
So, do I care I'm up a bit.
Yes, on the surface it bugs me.
That said, I am on a very long-term goal 9 years out. My goal is to be as strong then as I am now. To do that, I'll probably put on more muscle than I'd normally carry because of all the additional strength work I've added to my regimen.
Also,
the skinny jeans are looking good
and the arm sleeves are fitting tight.
Nothing wrong with that.
---
165.1
8 hrs
1 Circuit of RaceDay Ready Resistance Training
20 minutes recovery
60 minutes reading + Journaling
Podcast:
https://www.strava.com/athletes/10248
THE SPEED OF THE PELOTON
May 11, 2023
by TODD BROWN
FOR ALL OUR HUBRIS OF BEING THE BEST OF THIS OR THAT, it really just comes down to our peloton...
... who we ride with matters.
We can choose the peloton,
we not the effects.
We've all been on a blistering group ride, traveling the same route we have ridden either alone or with a different group...
... and blown away our PRs.
Keep riding with the those cats and we often go from hanging on,
to regularly pulling through,
to winning the sprint.
The peloton's speed and effects aren't accidental,
riding with them is a choice.
Choose wisely.
https://pedalindustries.com/collections/dirt-dad-fund-store
The picture above is from the DIRT Dad Fund.
Dads
Indoors
Riding
Trainers
These dads Zwift together all year long...
... that's their peloton to stay in shape.
20% of every purchase goes directly to the fund to help the less fortunate members of the peloton.
Click the image to check out some of their gear.
https://pedalindustries.com/collections/dirt-dad-fund-store
---
164.6
8 hrs
.5 Circuit of RaceDay Ready Resistance Training
20 minutes recovery
60 minutes reading + Journaling
Podcast:
https://www.strava.com/athletes/10248
OH, THERE'S MY LYCRA
May 10, 2023
by TODD BROWN
GOT MY LYCRA HANDED TO ME LAST NIGHT. The course was nearly identical to the week before, Strava says my little ol' heart was ticking harder than last week's race...
... so, like any fool, I checked to see if my brakes were rubbing!
I mean jeeeeez... my splits were slower, and I was 3 min behind the winner and 2 min behind guys I'd battled the week before.
Whattheheck happened?
The weather was perfect for racing, overcast and cool. Same as week before.
There's a ton of data to dig through on Strava and other places...
- Freshness/Fitness
- Training time
- Effort distribution
- Weight
- Sleep
- Food
- Stress
... here goes:
Stress, I've had to decline some opportunities to give service and time lately and it was stressful to say no.
Food, I definitely cut my calories to get back to race weight last week... and skipping breakfast on raceay was a bozo nono.
Sleep, has been way off. Getting a decent amount, but staying up too late.
Weight, I'm down 2 lbs from last week, maybe too much too fast.
Effort, last week, I went out Thursday and drilled it again then went long on Saturday.
Training time, last week was about double the hours from the week before but less than I was doing a year ago.
Fitness/Freshness, this is the biggie... and a big change from this time last year.
Monday 5/8/23 Fitness 108, Form 19
Monday 5/1/23 Fitness 108, Form 27
Monday 5/9/22 Fitness 127, Form -8
I was definitely in a better place a week ago than this week, and it showed.
What is interesting to me is that my Fitness was quite a bit higher last year and my Form lower, but I was racing better
Let's see what happens in the coming weeks as I get back to last year's training during this series...
... hard race Tuesday,
long Zone 2 and 3 Saturday,
all the other days are Zone 1 and 2.
---
163.2
8 hrs
1 Circuit of RaceDay Ready Resistance Training
20 minutes recovery
60 minutes reading + Journaling
Podcast:
https://www.strava.com/athletes/10248
NO MORE STUPID GOALS
May 09, 2023
by TODD BROWN
I HAVE A HABIT OF SETTING STUPID GOALS. There is a big difference between stupid and audacious, but sometimes I forget...
... how about you?
It's a problem for me.
And, I blame it on the bike.
Because I have set many audacious goals over the years and accomplished them it's easy to fall into a trap by simply neglecting two key differentiators.
- Believability
- Highly desirable
Without that, the goals are just stupid at best...
... defeating at worst.
Why do I blame the bike?
To be clear, the bike has helped in both stupid and audacious goal setting.
Specific audacious examples:
- Race Baja 500
- Get kids successfully into adulthood
Not only did I believe those goals were possible, I desperately wanted to see it through.
Now, for some stupid ones:
- Double sales in 12 months
- Purchase a remote vacation cabin
These weren't goals in my soul, they were more like goals I was supposed to go for...
... because of some book I read,
or magazine article,
or guru.
Therefore, stupid...
... and doomed to failure.
Let me be clear, there is nothing wrong with most goals. Nor, do I think it's bad to set goals. But, if we don't believe they are attainable and we don't really have a burning desire...
... they are worthless, and in many cases defeating.
The filter for my goals is:
- Believability
- Highly desirable
---
162.6
7.5 hrs
0 Circuit of RaceDay Ready Resistance Training
20 minutes recovery
60 minutes reading + Journaling
Podcast:
https://www.strava.com/athletes/10248
DO YOU HAVE FRIENDS IN HIGH PLACES LIKE MINE?
May 08, 2023
by TODD BROWN
HAD A CHANCE TO CATCH UP WITH MY FRIEND KENT TONIGHT, and boy was it enlightening and confirming. He's a multi-time national champ...
... from high school right on up to the Senior Games.
Gold medals to prove it.
Funny thing is we'd never compared training notes.
Probably because he's a world-class Volleyball Player and we didn't considered ourselves to have much in common...
... he had a 40" vertical leap, I had an okay sprint.
Anyway, we have a lot in common now.
Not with sports, with age and how to preserve our health and be competitive.
For reference, his team is comprised of an average age of 65, and they still compete in the 50's.
Legit.
Turns out we're doing almost the identical regimen.
- Lift weights daily
- Stretch daily
- Eat whole foods
- Stay away from bread and sugar
- Hypervolt and Hyperice
He probably stretches more than I do, and for sure he warms up more than I do...
... he's doing very explosive moves.
- Box jumps, on and off
- Playing tennis
- Running hard
Funny thing.
He got all geeked up when I told him about the sled.
You got a sled?
Yeah.
They're so expensive.
I know, but worth it for all the activation in my ankles.
Where do you do it?
Right on my street, confirms to my neighbors how weird I am.
Ok, I'm getting it.
Get this one from Freak Athlete.
I guess the moral of the story is this...
- keep challenging yourself
- keep signing up for the races
... stay strong.
---
164.6
7 hrs
1 Circuit of RaceDay Ready Resistance Training
20 minutes recovery
70 minutes reading + Journaling
Podcast:
https://www.strava.com/athletes/10248
SERIESLY RACING
May 07, 2023
by TODD BROWN
ROLLING INTO THE SECOND WEEK IN MAY and most of the SoCal racing is done or nearing done. Road races, mostly done. MTB races, winding down. Gravel, kinda done...
... but there is a phenomenon.
The race series.
Some of the series are wrapping up, and some are just getting started.
One thing I've noticed, the race series seem to be doing pretty well.
- Lots of racers
- Lots of spectators.
From a business perspective, the various series going on seem to be taking a page out the the ski industries marketing book.
- Give 'em a deal
- Let 'em race a lot
- Take all their money
When that happens, there isn't a lot of energy or time or resources left to do other races.
I can see the series thing continuing to grow and the lone races continuing to shrink.
Is this a good thing?
I dunno.
Among the many positives is those who commit to do the entire series end up belonging to a community vs just doing a rando race. I actually think this is really good. We need to connect more, not less...
... not just the racers,
but the families and
the sponsors.
As athlete's, it's challenging to have an A series vs an A event.
I was thinking about this while listening to the Giro commentators discussing whether or not Evenepoel came in to the first stage too hot and he'll fade in the 3rd week. Or, will he build such a big lead it won't matter.
We kinda get to face that challenge if it's a weekly series, not so much if we race on a monthly basis.
Either way, it's a challenge to figure how to stay fresh and still stay fast.
I like it.
Do you?
---
162.8
8 hrs
1 Circuit of RaceDay Ready Resistance Training
20 minutes recovery
60 minutes reading + Journaling
Podcast:
https://www.strava.com/athletes/10248
CHOPPING WOOD AND ZONE 2 TRAINING
May 06, 2023
by TODD BROWN
COMMITTING TO ZONE 2 TRAINING HAS SOME LIMITATIONS AND BENEFITS. For example, it's hard to find a training partner who's zone 2 will match up, which means...
... we have plenty of alone time.
How to use that wisely?
Personally, I use to listen to podcasts or books while spinning along.
Not any more.
I prefer unplugged riding...
- My brain needs a rest
- Outside has many wonderful sounds
- All the better to hear any encroaching danger.
... because it reminds of the great Rocky IV training montage.
Not the wood chopping
running in snow
rock throwing.
Those scenes are epic, but for me it's what is going on inside Rocky's head.
While he's laying all the epic base strength...
... he's thinking.
How is he going to demolish Drago?
And, as the great Tony Robbins points out....
... the quality of the questions determine the quality of the answers.
Somewhere in all that crazy non-traditional and very raw prep Rocky finds his answer...
... maybe it's the scene where he chops down the giant tree?
That doesn't really matter.
What matters is what are we thinking about on these long Zone 2 rides?
---
164
7.75 hrs
0 Circuit of RaceDay Ready Resistance Training
20 minutes recovery
30 minutes reading + Journaling
Podcast:
https://www.strava.com/athletes/10248
ALL GEEKED UP ABOUT THE RESISTANCE
May 05, 2023
by TODD BROWN
LAST NIGHT'S GROUP RIDE WAS NUTS. I felt amazing. Even though I'd had a tough MTB race 48 hours prior, even though I'd lifted weights every day this week...
... the legs were magic.
I was all geeked up about it on our Accountability call.
Gushing.
Finally, after 7 months of consistently working on 2 newish moves I was feeling the results.
- The Sled
- The Nordic
For sure I'm a lot stronger than when I started, but I think that's only part of the story.
Permit me to go bro-science on you...
... I think it's neuromuscular.
The entire pedal stroke is engaged and firing because, again bro-science, I've activated all the muscles and tendons.
- The Sled has done wonders for my ankles and really pushing through the bottom of the pedal stroke.
- The Nordic has done the same with the engagement of the hamstrings on the back of the stroke.
Adding those to moves to the squats, box jumps, calf raises and shin raises has made a huge difference in my seated power...
... which is exactly when you'd feel it, all out and hammering on a flattish ride.
The good news, the really good news, is that nearly everyone I share this with thinks I'm an idiot. They think it's dumb to stress those muscles. Foolish to lift 3-5 days a week, year round, except when tapering. A waste of an investment...
... which means I've got a long runway before anybody catches on.
Bro-science...
... gotta love it.
---
Our pals at OverTheHump floated my a coupon code to save $5 for the race plate, use promo code PEDAL23.
---
163.2
7.75 hrs
1 Circuit of RaceDay Ready Resistance Training
20 minutes recovery
60 minutes reading + Journaling
Podcast:
https://www.strava.com/athletes/10248
WWTD?
May 04, 2023
by TODD BROWN
I HAD A DISTURBING CONVERSATION at the race this week. It wasn't a troll, I get those. It wasn't gossip, I hate those. It was worse...
... it was resignation.
We've all been there, had our lycra handed to us one too many times and wanted to quit.
Said we'd quit.
Yet, here we are...
... still getting after it.
I did BWR and had a terrible race.
How bad?
Worst finish ever.
Hmmm...
And this is after hiring a coach and going all in.
Ok...
So, I fired the coach and I'm not going to do my other A race this year.
Yikes!
Can I buy you lunch and pick your brain?
Sure, if you drive to San Clemente and we go to Kawamata's.
So, what am I gonna tell him?
Because when I think about it, I already post all I'm doing here...
... and I've consolidated it all in the RaceDay Ready Challenge...
... and I have an accountability call that is a helluvalot more than a check in.
Should he have fired the coach?
Maybe, maybe not.
Hard to know.
I think the right coach can be transformative. At the same time, I think a lot of coaches are plugging numbers into an algorithm and regurgitating the output, and not much more. It's not necessarily their fault, it's what they are taught to do so they can make a living...
... a great coach makes a difference.
PS I'm not a coach.
---
164
8 hrs
1 Circuit of RaceDay Ready Resistance Training
20 minutes recovery
60 minutes reading + Journaling
Podcast:
https://www.strava.com/athletes/10248
SLICING FOR SPEED
May 03, 2023
by TODD BROWN
IF WE'RE LUCKY, our competitors will be just a little faster and just a little slower. Bonus if that happens on different parts of the same course. Because then...
... we can get on the ultimate fitness train.
Last night at OverTheHump Race #1 was just such a race. The proof is in the following convo...
I was just trying to hang on to you and gap TR.
Ha! I was just trying to hang on to Coxy and gap you.
We weren't the only ones. I could see battle ensuing all over the course. Racers very evenly matched, pushing hard and trying get away and hang on.
What happens next?
We have a week to get better, and we're all thinking where we lost a bit and where we can gain a bit.
Me, I'm thinking I can make up the 22 seconds to the guy who finished ahead of me...
- I can drop a few lbs
- Carrying the loaded saddle pack was dumb.
- So was the full, tall water bottle
- Not to mention, lifting weights in the morning
- Or, the 2 hour ride the night before
- I can probably get some better sleep
- I could flip my training schedule and be more rested
- Maybe a better warm up would help
... and everybody else is guaranteed to be having similar discussions with themselves, their partners, their coaches, etc.
We're all slicing up the results,
looking for slivers of speed,
a little over here,
a little there.
We usually race the same course 2 weeks i a row. I hope that happens and the weather is about the same...
... we be cool to slice enough time off for a better finish.
---
164.5
7 hrs
1 Circuit of RaceDay Ready Resistance Training
20 minutes recovery
60 minutes reading + Journaling
Podcast:
https://www.strava.com/athletes/10248
THE 3 EVILS OF ENDURANCE ATHLETES
May 02, 2023
by TODD BROWN
THERE A 3 EVILS WE ALL FACE. Most of us would rather spend a few thousand on a better bicycle, hire a coach for a few hundy a month...
... than conquer the evils.
This is a fact.
In fact, it came up tonight at the races.
We were battling back and forth for quite a while. The fun kind, bar to bar action. My pal is extraordinarily powerful...
... he's also loaded down with too much ballast.
Dunlop's disease,
dunlopping over his bibs.
Bad for him,
good for me.
Post race went like this...
How much do you weigh?
165ish.
That's 20 lbs less than me.
That's a lot.
I've got to lose 10 lbs.
You'll be killing us all when you do.
Which brings up the 3 evils:
Sleep. We need more. When we get proper rest, the results are subtly better. Enough to matter, not enough to remember to get to bed at a regular time.
Food. We really are what we eat. When we avoid spiking our insulin with sugary foods and drinks we feel great. My simple rule is to eat whole foods as much as possible.
Strength. We need to hit the weights, work the core, and stretch and massage. The stretching and massaging is key to being able to hit the weights 3-5 days a week.
The struggle against these 3...
- Lack of sleep
- Cruddy food
- Skipping the weights
... is very real for me.
Fortunately, I've seen incredible results via RaceDay Ready.
The cost of discipline ain't money...
... but the results are pure gold.
---
165.5
7.5 hrs
1 Circuit of RaceDay Ready Resistance Training
20 minutes recovery
70 minutes reading + Journaling
Podcast:
https://www.strava.com/athletes/10248
THE ROAD TO HELL IS PAVED
May 01, 2023
by TODD BROWN
WE DON'T RIDE IN A TRUCK TO THE TOP OF HALEAKALA and coast down in moon suits. We are hard pressed to do a 2 mile ride along the board walk...
... and you can forget the amusement parks.
After you've conquered a climb to the top of a volcano and had a seat of your lycra bibs thrill descending on the very limits of your own skill...
... everything else is boring.
BORRRRRRing,
Pay good money to be cattle prod in a long line,
have no control of velocity or trajectory?
Heck no!
We pay with sweat,
burning lungs,
blood.
Risks,
catastrophes,
hours of preparation.
Some say the road to hell is paved with good intentions.
We say the road to heaven is paved...
and steep
and rocky
and twisty
and flat
and fast
and slow
and windy
and oil
and abandoned
and rainy
and hot
and freezing
and broken
and friends
and enemies
and pot holes
... and full of adventure.
That's our jam.
It's hard
and challenging
and we wouldn't want it any other way.
---
166.5 (time to get serious)
8 hrs
2 Circuit of RaceDay Ready Resistance Training
20 minutes recovery
80 minutes reading + Journaling
Podcast:
https://www.strava.com/athletes/10248
THROW AWAY THE BOX
Apr 30, 2023
by TODD BROWN
I THINK WE'VE ALL HAD THE EXPERIENCE of being put in a box. Maybe we put ourselves there, maybe it was a coach, or a friend...
... who observed we were good at X.
Usually it's backed up with our first win.
But, what if we won...
an XC race against terrible bike handlers?
a sprint against the plodding TTers?
a climb against track racers?
... was that worthy of confidence?
Maybe.
The only way to find out is so throw away the box,
try something new or different,
take a chance.
It's a no-lose proposition.
We might discover a hidden talent,
Confirm what we knew all along,
Or, pick up some new skills.
For example, a long time ago I built up a single-speed MTB. Even though it was slower in almost every conceivable way, I actually became a better rider...
- smoother pedal stroke
- increased upper body strength
... totally worth it.
So much so, I'm thinking about building another one up.
---
165
9 hrs
0 Circuit of RaceDay Ready Resistance Training
10 minutes recovery
20 minutes reading + Journaling
Podcast:
https://www.strava.com/athletes/10248
https://www.instagram.com/pedalindustries
https://twitter.com/pedalindustries
ADVENTURE: STUPID OR SMART?
Apr 29, 2023
by TODD BROWN
AT 2PM, THE SUN'S HEAT WAS cooking the desert floor. Not a soul to be seen. I knew how to get back to where I'd started, had a pretty good idea of the long way to my destination...
... and hoped the short cut wouldn't kill me.
I wasn't short on time, but lately I'd been...
... short on adventure.
The fact that things could go horribly wrong was why it had to be done,
choosing the safe route felt like failure,
risk taking was irresistible.
The heat might overpower me,
my sense of direction be completely wrong,
a mechanical failure would make for a helluva hike.
I went for it.
Soon enough, whooshing through the dips and drops, my chain sounded terrible.
Why didn't I lube it?
Something had to be wrong, the sound was much worse than dry links.
I stopped.
Sweat filled the bottom of my lens as I inspected the drive train.
Of all the things!
The culprit, a loose chain catcher, was causing the grinding sound.
I grabbed my multi-tool, and went to work.
So did the horseflies!
Swiping at them only seemed to signal for their friends to join in harassing me.
The fix, in this case, was removal of the catcher as quickly as possible so I could get moving.
Rolling into the small town felt fantastic,
I'd tempted fate,
and won.
---
165ish
7.5 hrs
0 Circuit of RaceDay Ready Resistance Training
0 minutes recovery
20 minutes reading + Journaling
Podcast:
https://www.strava.com/athletes/10248
https://www.instagram.com/pedalindustries
https://twitter.com/pedalindustries
SHE GOT ME GOOD
Apr 28, 2023
by TODD BROWN
ANOTHER TRAIN INSANE SESSION with my littlest, and I'm smoked this time. A bunch of bouncy girls and a few guys, jumping, boxing, lifting, squatting...
... doing all kinds of whacky moves.
61% of the workout was zone 2, a little tempo, and an average HR of 116.
But, that doesn't tell the story.
The story is I'm weak; way weaker than I thought I'd be, especially during some of the moves focused on just one area, like biceps.
Another curiosity was my imbalance on coordination. On some of the complex moves I was clearly better at on one side vs the other.
Lastly, explosiveness. While I struggled to get my fried legs to achieve lift off...
... they looked like Peter Pan, easily floating up and twisting down.
There's a lot to be said for serious crossfitters, which is true...
... of any athlete that specializes.
---
165ish
6 hrs
1 Circuit of RaceDay Ready Resistance Training
10 minutes recovery
20 minutes reading + Journaling
Podcast:
https://www.strava.com/athletes/10248
https://www.instagram.com/pedalindustries
https://twitter.com/pedalindustries
WE TRAIN BECAUSE OF THE 2ND LAW OF THERMODYNAMICS
Apr 27, 2023
by TODD BROWN
BECAUSE THINGS ARE CONSTANTLY GOING TO A STATE OF DISARRAY we have to train. It's just the nature of this dimension as clarified in the 2nd Law of Thermodynamics. As athletes,...
... we can be sharp and fit or far from it by regular training and racing.
I was reminded of that when I looked at the heinous state of the van's once pristine vehicle wrap.
In just a few years, it went from sexy to shabby.
So I decided to do a refresh on the look and feel of things using the essence of PEDAL Industries.
This is our...
Creation Story – a friend asked me to produce a custom bag for his race team. When I saw his concept, I took it to the next level with all the compartments and labels. It was easy because I had such a need in my own life. It took about 6 months to figure out all the fabrics to use, printing, cutting and sewing. We’ve never changed our core process or partners.
Creed – We are athletes. We train and race in order to be fit and ready for all of life’s challenges. Each day we work to get a little better. For us, Every Day Is RaceDay.
Icons – Our icon is the flying wolf because we are hungry like wolves to improve, and we fly like eagles on raceday. I had created the flying wolf logo for the PEDALposse, but since that has been tabled and people love the logo, we’re going to use it a lot more.
We’ve also settled on Black, White and Yellow 1235 as our corporate colors. The yellow of all our pocket linings is one of our distinctive features. Next up will be manufacturing our bib pads with yellow highlights.
Rituals – Our rituals are laid out in the RaceDay Ready 10-Week Challenge.
Sacred Words – PRs > KOMs. Winning is nice, a bonus. PRs are the metric that shows improvement. In the end, we have only ourselves to conquer.
Non-Believers – The anti-athletes who mistreat their bodies.
... now to apply that to the new van graphics featured above.
---
165ish
8 HRS
0 Circuit of RaceDay Ready Resistance Training
10 minutes recovery
75 minutes reading + Journaling
Podcast:
https://www.strava.com/athletes/10248
IS THIS PROOF IT PAYS TO PRE-RIDE?
Apr 26, 2023
by TODD BROWN
THE FIRST WORDS OUT OF MY BUDDY'S MOUTH, well, they kinda hurt. When it comes from someone else...
... it stings a little more than it should.
I gotta ask...
Ok...
How did you get second place again?!
Ouch.
Somehow it's not as funny as when I'm mocking myself.
But, some times we need salt in the wound to dig a little deeper.
Is there a common denominator?
Over the last year, 5 of 7 A races,
- MTB XC Nationals in CO
- Leadville
- US CUP XC
- CA State Road Champs
- Sea Otter Fuego XC
... I was beat by a local or a returning ex-pro.
Is that the difference?
The first two, was a CO local who lived in Leadville for 15 years.
US CUP ex-pro who has raced the courses many more times.
CA State, local.
Sea Otter, local.
It's weird.
I know.
You got a better idea?
Yeah, they were faster and better.
---
165ish
8 HRS
0 Circuit of RaceDay Ready Resistance Training
10 minutes recovery
90 minutes reading + Journaling
Podcast:
https://www.strava.com/athletes/10248
IT'S WORKING!
Apr 25, 2023
by TODD BROWN
THERE IS NOTHING MORE EXCITING than knowing the training is paying off. That is because it's so hard to know, right? Sometimes we doubt. It's not like you can see...
... the construction of more mitochondria.
How do we measure the little engines that can?
Power meters tell us how much power we put out,
and that's cool.
Heart rate monitors tell us how hard our heart is working,
and that's good to know, too.
Good metrics, for sure.
We can gain confidence and swagger tracking that data. Of course, some bad data results can also be...
... a sucker punch.
Which brings me back to knowing,
now that's powerful.
For me, there isn't a metric I trust or bank on. Sure, I'll do some checks on the local hill or get after it on a group ride that is essentially a practice race. Those can give me a good indication.
But, there's something better.
More powerful.
It happens after a serious 8-10 weeks of training...
Building in the base,
logging hours in the saddle,
continuing all the resistance training,
being a freakin' monk at the dinner table.
... then I taper, and go into major recovery mode.
Ideally, if all goes according to plan, 4 days out from the A race, I'll stomp hard on the pedals for 30-90 seconds. A few times, during an endurace pace.
The day before, I'll go out for a shorter ride, and stomp on those pedals for 10-20 seconds.
My legs, will feel nothing but magical.
Then,
the doubts vanish,
and I know for sure I'm ready...
... now, that's exciting!
---
165ish
7.8
0 Circuit of RaceDay Ready Resistance Training
10 minutes recovery
90 minutes reading + Journaling
Podcast:
https://www.strava.com/athletes/10248
TLDR IS NOT THE BEST OPTION
Apr 24, 2023
by TODD BROWN
THE DIGITAL WORLD is leaking into everything we do. It's not good. In many cases, what should be liberating us is...
... watering down the bike ride experience.
We have our own version of TLDR (too long, didn't read)
Because we can be reached any time at any place, it can be very difficult to create boundaries for work and the rest of life.
Consequently, we miss the group ride or skip a nice afternoon on two wheels...
... instead we hit the trainers.
Too long, didn't ride...
... is not acceptable.
We need sunshine.
We need connection with our people.
We need disconnection from the pressures around us.
The tools to make the time are readily available,
it takes commitment and planning,
to meet up for a ride.
... and it's totally worth it.
---
165ish
6
0 Circuit of RaceDay Ready Resistance Training
10 minutes recovery
60 minutes reading + Journaling
Podcast:
https://www.strava.com/athletes/10248
https://www.instagram.com/pedalindustries
https://twitter.com/pedalindustries
A SEA OTTER CLASSIC
Apr 23, 2023
by TODD BROWN
I FIRST STARTED COMING TO THE SEA OTTER CLASSIC for the road races. Specifically, to race on the famous Laguna Seca race course. There's nothing like diving down the corkscrew...
... tucked, at 60 mph.
Except for maybe today's XC MTB race.
We start on the same asphalt and race to the top of the same hill... then, 50-100 racers squeeze into a very hardtopass single track.
Instead of tucking to hit 60, we are flying over rock and ruts and carving turns...
... to get out of sight out of mind.
I was second through the gate, the guy in front could climb but he wasn't going nearly fast enough on that hardtail...
... as I go around his left another rider goes around his right and shuts the door on us.
He's gone, and I'm battling to get through myself.
Let me just say righ there, some people are cool and know you are being held up...
... some aren't.
He was.
As I'm closing back up to first, I completely overshoot a blind corner and go off course into the deep grass.
The gap increases to him, decreases to the hardtail.
10 minutes in and we are already catching the group that left 5 minutes ahead of us.
The trail is about 12" wide.
The only way around is through the tall grass, which requires a lot more power.
By the time I clear the first major climb of the day, 1st place is gone.
He was just a helluvalot faster.
We still have 90ish minutes of racing, which ends with one of the most heartbreaking climbs you'll ever do.
Time to settle in and go into diesel mode. Climbing at high threshold and descending like a demon.
Every now and then I look back.
Nobody is coming.
At mile 19ish, I'm feeling good and continually passing rider after rider from the previous when all of the sudden...
... that freakin' dude blows right by me.
I pick up the pace and hang on for a minute or so, but it's just too much.
The nightmare of cramping and battling the final 3-pitch climb is amazingly fresh in my mind. I opt to let him go and continue on at a pace I know I can hold for the entire day.
Yet another first rider up award to add to...
... the largest collection of 2nd places in the northern hemisphere.
That's the race story,
but not the story of my time at Sea Otter.
For me, this was a unique experience. After years blogging, and nearly a year working on my social media, and months of launching my podcast...
... some really cool things happened.
People took time to stop me, and introduce themselves and tell their stories...
... why they were there, racing.
Max studied with our son Trevor and has spent some time at the house...
... he was there doing his first race because his friends who make a really cool truck tent need someone to represent.
I hadn't seen Derek since he was 14 or so, when I was his counselor at church...
... he was there to get a better corral time for Leadville this summer.
Steve stopped by the van looking to purchase a changing poncho...
... he was there racing with his family.
Mark, who won, had been focused on the race since October...
... looking forward to aging up to the 60s. Any time on the podium with Francisco it's a good time.
I think this is Steve. He introduced me to his beautiful family as the guy who inspires him to get out and ride...
... it was the first race for his boys, and family trip back to Monterrey, where they were married.
This was by far my most satisfying trip to Sea Otter...
... maybe next year the race track will be complete and we'll hit the corkscrew again.
https://pedalindustries.myshopify.com/products/raceday-ready-accountability
My friends, old and new, all had great races.
If you're struggling to get to the next level...
... check out the club.
https://pedalindustries.myshopify.com/products/raceday-ready-accountability
---
164ish
8
0 Circuit of RaceDay Ready Resistance Training
0 minutes recovery
60 minutes reading + Journaling
Podcast:
https://www.strava.com/athletes/10248
https://www.instagram.com/pedalindustries
https://twitter.com/pedalindustries
THIS MAKES YOU SPECIAL
Apr 22, 2023
by TODD BROWN
TOMORROW'S RACE STARTS ON A WIDE RACE TRACK. We'll go straight up hill for about a mile then the course funnels down to a u-turn onto a single track...
... to get there will be a sprint royale.
But, we can't let up because we still face 28ish more miles with 4000ish feet of elevation gain.
Just that sprint start alone would have most people bent over puking.
Looking at the course profile we will deal with 15-20 similar, punchy climbs.
The single track is treacherous enough to take a good chunk of us down.
About the same amount will experience some sort of mechanical issue. Flat tires, broken chains, etc.
A similar percentage will battle cramps and sour stomachs.
In other words, about 25% of tomorrow's competitors will have to deal with some sort of real physical challenge.
Add in the fact that everybody wants to win, and nobody is going to make passing easy and you've got...
... the reason most people don't race.
We do because
- We're in it for the long haul.
- We've already fought to finish many races.
- We are battle hardened able to take any challenge and press on.
That is what makes us special.
Different from most people.
Resilient.
Without a doubt learning to be resilient has helped me push through all kinds of life's challenges.
How about you?
https://pedalindustries.myshopify.com/products/raceday-ready-accountability
Need some help sticking to the plan?
Join the club.
https://pedalindustries.myshopify.com/products/raceday-ready-accountability
---
164ish
8
0 Circuit of RaceDay Ready Resistance Training
10 minutes recovery
60 minutes reading + Journaling
Podcast:
https://www.strava.com/athletes/10248
https://www.instagram.com/pedalindustries
https://twitter.com/pedalindustries
BUILT TO LAST
Apr 21, 2023
by TODD BROWN
IT'S NOT ENOUGH to get in shape for a race this summer. We've got to think much farther out because racing is the anchor to our fitness. If we're fit, we are fit for all of life...
... so, what's your A race at age 90?
Work backwards.
Consider the effects of our decisions some times take decades to show up.
Good,
and bad.
Since the compounding effect of training is real...
... we think of Every Day Is RaceDay.
Tomorrow's ability is dependent on today's commitment.
https://pedalindustries.myshopify.com/products/raceday-ready-accountability
Not getting it done?
Join the club.
https://pedalindustries.myshopify.com/products/raceday-ready-accountability
---
165.6
8.1
0 Circuit of RaceDay Ready Resistance Training
0 minutes recovery
60 minutes reading + Journaling
Podcast:
https://www.strava.com/athletes/10248
https://www.instagram.com/pedalindustries
https://twitter.com/pedalindustries
FADS FADE FAST
Apr 20, 2023
by TODD BROWN
SO MANY FADS COME AND GO. It's not easy to distinguish between the good and the bad. I have a few rules of thumb to help me...
... know what is legit.
Here are my top 2 rules:
1. When it comes to food, you know it's a fad when you see ridiculous claims on food that is complete trash.
For example, I've see Red Vines packaging printed with these gems over the years...
- Fat Free
- Gluten Free
... do those ring a bell?
Or these poisons proudly on the Keto train:
- Fried chicken wings
- Pork rinds
- Pizza
2. Good advice endures.
For example, long slow distance is key going fast.
- Eddie Merckx calls it piles of miles
- Phil Mafetone preaches Zone 2
- Joe Friel base training first
In other words, if it's been around a long time and the marketers don't have their fangs clamped down ready to suck your hard earned cash...
... you're probably in good shape.
Does that mean there's nothing new?
Not at all.
Study the literature.
Absorb the podcasts.
Just take it with a grain of sea salt.
https://pedalindustries.com/pages/raceday-ready
---
164.8
7.5
0 Circuit of RaceDay Ready Resistance Training
20 minutes recovery
60 minutes reading + Journaling
Podcast:
https://www.strava.com/athletes/10248
https://www.instagram.com/pedalindustries
https://twitter.com/pedalindustries
THIS ISN'T HARD, THAT'S HARD!
Apr 19, 2023
by TODD BROWN
ONE PERSON'S WORK is another person's pleasure. To us, it's nothing to ride up a hill for 20 minutes, or much more. We love it, the climbing up, being in the power zone...
... almost as much as ripping and carving down.
Here's the weird thing.
And it came up in a conversation with a committed, hard core surfer.
For reference, most of surfing is paddling as hard as you can to get through the breakers for up to 20 minutes, then floating between sets, then jockeying for position with other surfers, then paddling as hard as you can to catch a wave, at which point you battle back out through the breakers...
... all kinds of work for very brief payoffs.
2 hours in the water,
gives no more than 2-4 minutes actually riding the waves.
So why is it that nearly every surfer I know, these very talented athletes who are used to fighting nature and man, wants an e-bike?
Because...
... it looks like work.
https://pedalindustries.com/pages/raceday-ready
---
164.6
6.2 hrs (Surfgirl's flight landed at 5am, that's love right there)
1.5 Circuit of RaceDay Ready Resistance Training
20 minutes recovery
60 minutes reading + Journaling
Podcast:
https://www.strava.com/athletes/10248
POLARIZED CHAIN SMOKING
Apr 18, 2023
by TODD BROWN
TONIGHT WAS FUN. I hit a bunch of hills on my way to the group ride. It's kinda sneaky, and maybe I shouldn't do it, but when you're frothy like that and everybody else is cold...
... it's just too darn easy to pin right away.
Besides, it's a training ride and I'm training for some MTB racing and those always go hard from the start.
I rode the first 5ish miles off the front.
Strava estimated 300+ watts.
HR was nipping at anaerobic.
It was about a 10 minute effort,
the final for the day,
I felt great.
The point is this. If you're going to do polarized training...
... the hard days have got to be chain smokers.
Not kinda hard,
Not up there...
... all out
is all that counts.
I love these custom socks we made for the Chain Smoker MTB Race in Vegas next month.
https://pedalindustries.com/pages/custom-gear
If you want to make some custom socks...
... click here: https://pedalindustries.com/pages/custom-gear
164.6
6.2 hrs (Surfgirl's flight landed at 5am, that's love right there)
1.5 Circuit of RaceDay Ready Resistance Training
20 minutes recovery
60 minutes reading + Journaling
Podcast:
Training:
https://www.strava.com/athletes/10248
HOW 'A' RACES CAN GUIDE OUR FITNESS JOURNEY
Apr 17, 2023
by TODD BROWN
THE PROBLEM WITH LONG-TERM THINKING is that it works. The proof is everywhere. The challenge, clearly, is not the thinking but...
... staying on course.
Thinking is easy, doing can be hard.
So, here's how to make it fun.
- Have a massive goal for an A race - I mean completely unreasonable
- Have check-ins with ourselves or others
- Measure our progress
If it's fun, it will be easy.
If it's easy, it will get done.
1 caveat...
... the A event must be a minimum of 6 months out, ideally years out.
Here's an example.
Unreasonable: I have a goal to crack 9 hours at the Leadville 100 when I'm 70. To the best of my knowledge it as never been done. How's that for unreasonable?
Check-in: I plan to do the race, and a few similar races, between now and then.
Measure: I know where I need to be in terms of fitness, and I track those metrics daily.
The best part is the benefits that come with a true A event...
- I'll maintain maximum fitness, with the accompanying ebbs and flows of seasons.
- I'll arrive at 70 in far better shape than if I didn't have such an outlandish goal.
As the great Socrates said:
The beginning of wisdom is defining the terms.
In other words...
... let your A event guide your fitness journey.
https://pedalindustries.myshopify.com/pages/raceday-ready-2023-ala-todd
164.8
8.2 hrs Sleep
1.5 Circuit of RaceDay Ready Resistance Training
20 minutes recovery
90 minutes reading + Journaling
https://www.strava.com/athletes/10248
TIPPING THE SCALES IN OUR FAVOR
Apr 16, 2023
by TODD BROWN
PIANISTS PRACTICE SCALES to get familiar with the notes and chords. We do the same every time we ride. In both cases, the most important result is...
... opening the pathways to reach the desired actions.
The end product is confidence and ease, and magic.
My pal Merlin is a true magician on a keyboard. He can play anything, in any style, on anything with keys. Last week, before a workout, he made my grandmother's old, salt-air-destroyed piano sound amazing.
Like a pro on an old and rusty bike schooling all the hotshots.
It's not the piano,
not the bike.
It's the player who has played the scales,
the rider who was logged the miles.
There is no substitute for time in the saddle when it comes to handling.
Leaning.
Sliding.
Sprinting.
Jumping.
Braking.
Dodging.
Just riding outside improves these skills.
Honing them requires specificity.
PRs and Podiums follow.
Yesterday, my son Trevor joined me on a ride. First time for him in years. He raced very successfully from 2013 to end of 2014.
Dad, would you consider this riding to be technical?
Yes, a lot of bones have been broken on this trail.
Are you surprised I'm keeping up?
Slightly, but I'm astonished at your ability to talk when we climb.
My heart rate is 189!
Ha ha ha!... mine's 152.
Give me a few months.
How, how, how could that punk be so fast downhill with zero riding and keep up climbing without wheezing?
He'd done his scales.
He still has the smoothest pedal stroke I've ever seen.
We can't purchase the pathways, but...
... we can earn them.
---
Podcast:
Training:
---
164
8 hrs Sleep
0 Circuit of RaceDay Ready Resistance Training
20 minutes recovery
180 minutes reading + Journaling
https://www.strava.com/athletes/10248
SLOW AND LOW LET YOURSELF GO... FASTER
Apr 15, 2023
by TODD BROWN
MY FRIEND CALLED UP after a rather severe concussion and asked if I'd teach him some bike skills. He'd been riding his bike, crashed, somehow made it to a hospital, and then spent 2 days there...
... now he wants to get back on the bike that bit him.
He shows me the scars.
Yikes!
I don't remember anything.
Nothing?
The Garmin says I was going 23mph and immediately stopped.
If we were kids we'd laugh. He's an adult, with a career and a family. Getting back on his bike...
... is important to him.
Let's get started.
I'm somewhat shocked at the difficulty he has getting going, just clipping in and taking the first pedal stroke. There are two reasons:
- He hadn't really ridden much for 20+ years, prior to the crash.
- He's been on Zwift a lot (I'll get back to this).
This was going to be a challenge.
As a lifelong rider and outdoor enthusiast, it hadn't occurred to me how far most adults' abilities to balance and control their bodies when in motion could degrade. Handling a bicycle with the inherent speed, myriad obstacles would be frightening.
Could you roll off that low curb there?
It would be terrifying.
What would you do?
Here's what I did.
First we simply rode, I'd chose a desolate road with zero cars.
Keep your elbows slightly bent, your hands firm and your fingers looped around the bar.
We practiced lazy, swooping turns.
You've got to keep your outside foot down.
Things that are so automatic for me, and probably you, we don't even call them second nature. It's just the way we do it. Naturally. Every time.
Keep your chin up, you need to be looking far ahead because things happen fast out here.
Our speeds were very slow as we moved into figure 8s. Large at first, then we kept shrinking the space.
Do you feel all those muscles firing to keep you upright?
I do.
It is tiring?
It is.
That's because you are nervous and weak. We are going to fix that by mastering riding slow. Then, we can go fast.
Ok.
I could tell one leg was clearly being favored and more coordinated so I introduce the one-legged pedaling drill.
- Let your right foot hang
- Pedal with your left leg
- There shouldn't be a dead spot
- You should have constant power all the way around.
His pedaling was more like stabbing straight down.
That's very common, to have a dead spot like that.
How do I fix it?
Do this drill, first thing at the start of each ride on a flat street in an easy gear. Both legs, 1 minute each side, 3 sets.
What else?
When using both legs to pedal, imagining you are simply sliding your feet back and forth can be very helpful.
Clearly, he was having a good time. The turns were getting better, the posture better, the confidence increasing to the point...
... we rode off the terrifying curb many times.
The most impressive thing to me was his humility and openness to doing some unconventional Miyagi-like training.
We're a long way from sprinting and railing corners or joining a big group ride, but we'll get there. I'm sure of that.
I was so happy for him, and left him with these words.
Keep it fun and playful. Take your kids to the school tomorrow for some hide and seek on bikes. All that starting and stopping and tight turns will do wonders for your bike handling and confidence.
---
As for Zwift, I'm not scientist and I have zero data but I sure as heck think...
... it's a big factor in the declining handling skills of riders.
Get outside whenever possible.
Podcast:
Training:
---
164.8
7 hrs Sleep
0 Circuit of RaceDay Ready Resistance Training
20 minutes recovery
120 minutes reading + Journaling
https://www.strava.com/athletes/10248
YOU GET THE IDEA
Apr 14, 2023
by TODD BROWN
I NEEDED THIS RIDE. It had been weeks, months perhaps, since I'd experienced this kind of ride. Some might call it selfish...
... for me it's necessary.
Like breathing.
What happened?
Before the sun rose, I took care of the basics. Customer service, a few production issues, some a/p and a/r.
Now, it was time to ride without purpose or agenda or goals.
The ideas gushed.
Things to be improved.
New initiatives to be launched.
I pulled into a hidden spot, and enjoyed a warm drink and a soft cookie...
... a new thought.
Call your friend, he needs you and has asked you to call him several times. Call him now.
The next hour, we caught up. He has a real battle on his hands, the kind you never want to lose. Having crossed the chasm he faces, I shared with him what wisdom I had gleaned on my journey.
Will it help?
That's not the point.
It was the call that mattered.
Ideas are nothing,
without action.
https://pedalindustries.com/pages/raceday-ready
Miracles are happening.
---
165.5
7 hrs Sleep
0 Circuit of RaceDay Ready Resistance Training
20 minutes recovery
90 minutes reading + Journaling
https://www.strava.com/athletes/10248
DREAMS COMING TRUE
Apr 13, 2023
by TODD BROWN
ONE OF MY EARLIEST COLLABORATIONS I dreamt about, was with the Leadville Trail 100. In my mind it was so obvious...
... a bag to remind us about the A race we're training for.
Heck, the RaceDay Bag™ was inspired by my second Leadville 100 when...
Yep, I'm that guy.
When I saw the Leadville version of our RaceDay Bag presented as their feature product today...
... another Leadville dream had come true.
People train months, years just to finish this incredible Race Across The Sky.
- 105 miles
- 12,000+ feet of vert
- Start line at nearly 11,000'
For most of us mortals, it is the hardest thing we will ever accomplish, which is why the mayor originally accused Ken...
... Are you trying to kill people?
It takes a powerful vision to stay on track and cross that finish line...
... I'm so stoked to be part of this giant challenge.
Check it out.
https://leadville-race-series.myshopify.com/products/leadville-race-series-xl-pedal-bag
https://leadville-race-series.myshopify.com/products/leadville-race-series-xl-pedal-bag
---
165.9
7.5 hrs Sleep
1 Circuit of RaceDay Ready Resistance Training
20 minutes recovery
60 minutes reading + Journaling
https://www.strava.com/athletes/10248
THE SPIRIT IS WILLING BUT THE BODY IS WHEEZING
Apr 12, 2023
by TODD BROWN
I'VE HAD A FRIEND BUGGING ME to join me on my daily workout. He's a lifelong athlete, but has let things slide the last few years. So, when I set up him up on the sled...
... let's just say it wasn't sliding.
It didn't occur to me that it would be hard for him.
I slide 180lbs easily.
Last week,
Bryson did it no problem,
14 year old Myles did it no problem.
But, I shoulda known when he was winded after 50 jumping jacks...
... this was all gonna be a problem.
That's the thing about resistance training. Done right, it takes months not days to be able to easily move things around.
I removed 80 lbs from the sled.
Too easy.
Added 40 back.
Kinda doable.
Shoulder press, I had him use the 15 pounders.
Same for squats.
That's where I started.
I could tell he was bummed when I used the 40s and the 70s on the same exercises.
It takes a while.
Let me do a few more reps.
You're doing fine.
Nobody wants to hear this, especially a proud athlete.
But hear this!
According to Dr. Peter Atilla...
... regular physical exercise trumps everything for longevity.
He winced barely doing a nordic.
Skipped the box jump.
Will my pal be back?
For sure.
And next time his neck straining pull ups and his head only push ups...
... will be heavily mocked.
Friends don't let friends be weak.
https://pedalindustries.myshopify.com/pages/raceday-ready-2023-ala-todd
165.3
8.7 hrs Sleep
1 Circuit of RaceDay Ready Resistance Training
0 minutes recovery
60 minutes reading + Journaling
https://www.strava.com/athletes/10248
HOW A TURKEY GOT US OUT OF A TICKET
Apr 11, 2023
by TODD BROWN
'ROUND THESE PARTS there are a lot of friendly drivers and cyclists. Often when we all hit a stop sign together, the cars wave us through. We all think this is great...
... officer Friendly felt differently.
He was ticked.
Siren wailing,
lights flashing,
badge and gun threatening.
What the heck do y'all think you're doing.
Uh, well, the cars were stopped and waved us through.
I don't care.
Ok.
Maybe one of the cars doesn't see you and pulls out, what about that?
You're right.
You have to obey the law just like the cars. Licenses. All of you.
It wasn't really all of us because the yahoos who started the stopsignrunning sprinted on home...
... just the suckers remained.
Officer Friendly kept firing questions and answers and scenarios.
Big O', our man from Turkey, took command.
You're right. Yessir. You're definitely right.
And then he landed the real reason he stopped us...
... I've seen tow trucks run that very sign at 35 miles an hour!
This man, this officer, has seen too many casualties and he was...
... extremely upset at our stupidity.
Like all good people doing good work...
... he loves and cares for the people he serves.
Big O' connected with him on a personal level, he empathized with the many tragedies this man has seen and will see.
Y'all were lucky today, not as lucky as the motorcyclist who was just hit. I have to go. Don't let me see you do that again!
Yessir, thank you for the warning and for caring, sir.
It is a quandary.
We do often get intersections at the same time and drivers often do wave us through...
... better to error on the side of caution.
https://pedalindustries.myshopify.com/pages/raceday-ready-2023-ala-todd
165.8
7.2 hrs Sleep
1 Circuit of RaceDay Ready Resistance Training
20 minutes recovery
20 minutes reading + Journaling
https://www.strava.com/athletes/10248
SAVED BY THE SEALANT, WHAT WE SHOULD HAVE DONE
Apr 10, 2023
by TODD BROWN
I'M STILL THINKING ABOUT ANDY'S HEROIC EFFORT on Saturday. First blocking for me, then riding in a break until it died...
... and bridging across solo to join me.
But, wait there's more!
We kinda screwed this up,
and I don't want you to do the same thing.
Half way through lap 2, on our way to the turnaround his tire sprung a leak.
I have a flat.
Are you tubeless?
Yeah, but it's not sealing.
Front or rear?
Front.
Because the tubeless tech is so good now, we rarely flat. If we spring a leak, it usually seals so quickly we don't even know there is an issue.
Rather than slow a bit to see if it would seal we shoulda stayed on the gas, and pedaled hard.
We didn't slow much, but maybe it was just enough to give those jokers chasing us hope?
We'll never know the answer to that...
... but, we do know it's likely gonna seal and we should press on.
Because it was a championship race and we were only there to see if we could win it...
... neither one of us carried any darts or repair tools.
Unusual, but not unprecedented.
If it had been an epic quest kind of race, like Leadville or LoToJoa or Ironman...
... we definitely would have had our mini bags ready to go.
They ship free.
Work great.
166.1
7 hrs Sleep
1 RaceDay Ready Resistance Training
20 minutes recovery
60 minutes reading + Journaling
https://www.strava.com/athletes/10248
EASTER EGG HUNTING FOR BIG KIDS
Apr 09, 2023
by TODD BROWN
I USED TO NOT LIKE EASTER, or Christmas. The idea of some kooky lie, like a jolly fat guy in the chimney or an egg-laying bunny really bugged me...
... until today.
I finally got the connection via the Urban Dictionary.
Easter Egg: A hidden item placed in a movie, television show, or otherwise visual media for close watchers.
Close watchers.
What are we, in terms of endurance sports, if not close watchers?
We are always on the lookout for the slight improvement.
Maybe it's in a race, or a group ride?
A YouTube video or social media?
A mentor or friend?
A book.
When we watch closely we find the Easter Eggs, the knowledge few see or take the time to ponder...
... we can make real improvements.
What we consume matters.
https://pedalindustries.myshopify.com/pages/raceday-ready-2023-ala-todd
Part of the RaceDay Ready Challenge is reading 30 minutes a day.
Not phone scrolling.
Diving deep into the great wisdom literature...
... finding our own Easter Eggs.
166.8 (no peeps for me!)
8.2 hrs Sleep
No Resistance Training
20 minutes recovery
60 minutes reading + Journaling
https://www.strava.com/athletes/10248
https://www.instagram.com/pedalindustries
https://twitter.com/pedalindustries
HOW TWO OLD FRIENDS ROLLED THE DICE AND GOT AWAY
Apr 08, 2023
by TODD BROWN
LAST NIGHT SOMETHING WIERD HAPPENED. Usually, the evening before a targeted race I'm a little wound up. Not this time, with the State RR Champs on the line...
... and I think it made all the difference.
We had takeout, lasagna and meat balls, and pulled up Ted Lasso.
It's a terrific feel good, comedy, one of the few shows we watch together.
After one episode we cleaned up and were about to wind down.
Want to watch the next episode?
Sure, why not.
The next thing I know, I'm spread out on the couch and pounding popcorn and laughing and just having a great evening.
You know what?
What?
I don't think I care about tomorrow's race at all.
Why?
I dunno, this is just so much fun and so relaxing... I guess, I've also accomplished my big goals for the first half of the year.
Hmmm.
And... you know all the hitters are going to be there tomorrow.
You'll feel different in the morning.
Maybe.
I did, kinda.
I slept wonderfully, didn't give a thought to the race. I was more excited that Andy, who just finished a 70.3 Ironman the previous Saturday, was coming and wanted to run PEDAL Industries colors.
For context, we haven't been on the same team for 30ish years and even then we were different categories. He moved south, we raised our families, I got into MTB. LIfe.
So, there we are. A couple of yahoo's who haven't raced a road race in CA for 4 years.
- A tri guy
- An MTBr
Unlike the explosiveness of the road, with attacks and tactics, we've been honing our endurance.
I got no top end.
Me neither.
We gotta go early.
Yeah, I'm thinking 2nd time of up the climb (we climb it 3 times).
We gotta go earlier.
Ok.
We have nothing to lose. He is crushing triathlon, on his way to Xterra Worlds. I'm already tickled with the year's start.
The race begins at the top of the finishing climb and promptly drops 2 miles to a 120 left hand turn...
... a big enough deal for a neutral roll out.
At the left hand turn, there is a little rise and I just stand on the pedals to get my blood going.
I look back and no one is chasing.
Ok, let's go a little further.
I already wanted to make the race hard because a who's who of local roadies had shown up and our fields 55+ and 60+ were combined with 50 or so racers...
... we both needed to get away from the climbers.
The moto comes up.
You're at 30 seconds.
Really?
I press on.
50 seconds.
At the turn around, I start counting and the moto confirms.
A minute 30.
All I could do was laugh.
Emilio told me post race,
When you went I knew it was going to be a problem. Nobody knows you, but I knew you could stay out there all day.
At the bottom of the climb the moto comes up.
1:50.
I can't freakin' believe it.
The climb is not terrible, 2 miles and 400', it is a power climb. I stayed right at threshold wanting to conserve my energy and get to the turnaroud before group...
... I figured they'd catch at the top of the first lap.
Nope.
Now I've been off the front for 15 miles.
I start counting seconds and who do I see?
Andy!
He's got about 20 seconds to make up and about 40 seconds on the group.
I hold up.
It seems eternal before he latches on.
Unbelievable...
... something we'd always wanted to do.
We started rotating.
40 seconds.
50 seconds.
1 minute.
At the turnaround, half way through the race, 4 riders make it across...
... one of the true hitters.
Dougie.
We press on.
Doug and Jon are strong, the other two start skipping pulls.
Doug is legit. Current National Road Champ, last year's National Crit Champ.
Jon and I have only raced once, and he bridged across a gap and easily beat me.
I'm worried.
Can I make it to the turnaround and out to lap 3.
Yep.
As we are heading back out the valley, we are moving smoothly. We lose one of the pull skippers and I try and take the other off the back. He's determined not to do his share.
So, Doug and I will battle for 60+ and Jon and Andy and skipper will fight it out for 55+.
At the turnaround, with 7.5 miles to go...
... I see Emilio, alone.
Closing.
Uh-oh.
We are good friends and know each other well. He's a National CX Champ, and more. Generally, he smokes me on <2 hour races and I can sometimes get him on > 4 hour races.
Then, I see the charging group about a minute back of Emilio.
We gotta go.
Keep the pace high.
We hit the climb.
Andy sets a steady, fast pace.
I feel mostly good, with a few cramp twitches in my lower legs.
Doug hits us.
We all withstand.
With a mile to go, Doug is vicious this time...
... I'm holding, then I'm not.
He's gone.
Jon and skipper are coming back to me and Andy is really fighting but losing a bit of ground.
Where is Emilio?
When I'm sure Emilio isn't going to catch us, I slow down the pace hoping the other two won't come around and Andy can catch on so I can lead him out.
We're too exhausted.
I'm 2nd in 60+
Andy's 3rd in 55+
And, that is how two old friends rolled the dice to get away and had...
... the best day of racing together, ever.
There's a saying,
You gotta risk it
to get the biscuit.
To do that is hard, I have to detach my ego from the outcome and be willing to lose.
Had we been caught, I'm guessing I would have been dropped on the last climb and finished way down the pack. It wouldn't have mattered, being off the front with Andy was the best.
On our podiums.
Honored to make this podium.
Andy and ...
https://pedalindustries.com/collections/raceday-calendars™
The power of a Giant calendar, with the races that matter marked in Sharpie is demonstrably powerful.
It's been a crazy past 2 months, and I've decided to skip BWR so I can recover for Sea Otter.
Get one.
They ship free.
Just a few left.
https://pedalindustries.com/collections/raceday-calendars™
----
166.5 (gained 3 lbs relaxing last night)
8.2 hrs Sleep
No Resistance Training
20 minutes recovery
20 minutes reading + Journaling
https://www.strava.com/athletes/10248
https://www.instagram.com/pedalindustries
https://twitter.com/pedalindustries
ROADIES GONNA BE ROADIES
Apr 07, 2023
by TODD BROWN
WHAT IS IT WITH ROADIES? I'm sure I'm the one who's wrong here, actually no I'm not, this is craziness for the State Championships tomorrow where...
... 90% of racers signed up in the last week?
This is a roadie thing!
It's partly a hangover from the good ol' days of packed calendars and packed fields...
... but, I think it's also something else.
As dumb as this sounds, as silly as this is, I think people hold off on signing up because...
- they want to see who the competition is
- surprise everybody at the last possible moment.
There is a big problem with that, which is why I try never to do be a last minute signerupper...
... it creates all kinds of stress for the promoter.
Think of that poor person.
They are usually promoting out of pure passion. There is no money in local bike racing, so for hecksakes...
... register as soon as possible.
Help a promoter out.
Nobody is surprised that the local national and state champs, the heavy hitters and their henchracers are gonna show up...
... and everybody wants to go to an event that is well attended.
In the heyday of road racing, late 80's and early 90's, fields were packed and events sold out.
No internet promotion,
No social media,
wordofmouth,
and flyers.
Gravel races and MTB races currently sell out all the time...
... because people sign up early.
Am I wrong?
https://pedalindustries.com/collections/lotions-for-speed-comfort-and-recovery
I'll tell what would be wrong... showing up without my PR Lotion tomorrow.
Save 25% and free shipping with promo code SIGNUPEARLY
https://pedalindustries.com/collections/lotions-for-speed-comfort-and-recovery
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163ish
8ish hrs Sleep
No Resistance Trahing
20 minutes recovery
90 minutes reading + Journaling
https://www.strava.com/athletes/10248
BIKE PREP 101
Apr 06, 2023
by TODD BROWN
THERE ARE A FEW THINGS THAT CAN MAKE OR BREAK a race, the chief being the bike. Bikes don't win races, but they sure can make things a lot harder...
... or a lot easier.
As I went through my checklist, I found a few issues:
- Rear brake pad smoked
- Sealant dried out
- Battery low
It's kinda nice to have brakes that work, especially with a ripping downhill like Saturday's.
The course should be in pretty good shape, but that doesn't mean a small wire or piece of glass couldn't be a day-ender without sealant.
And c'mon...
... ya can't ride these modern bikes without good batteries.
And, I'm not just talking about the derailleur batteries. Many of the shifters have their own small batteries.
I have made the mistake of not checking the shifter batteries.
Heck, I didn't even know about them until the start of the Filthy 50 a couple of years ago. I didn't warm up, just saddled up and headed to the start.
Typically MTB XC start... everybody pinned to get to the single track first...
... I got there last.
Shifter was dead, I was spun out and then spit out.
15 minutes later, with some help from the mechanic on site, I was back at it.
Which is exactly why I came up with the RaceDay Bike Checklist, and made it into a sticker.
https://pedalindustries.com/products/raceday-ready™-checklist-stickers
For about a year now we've been shipping the stickers out with each RaceDay Bag purchase. They're great for tool boxes and benches.
Here's a link to check 'em out:
https://pedalindustries.com/products/raceday-ready™-checklist-stickers
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163ish
7ish hrs Sleep
Just PushUps and PullUps today
20 minutes recovery
60 minutes reading + Journaling
https://www.strava.com/athletes/10248
LESS WEIGHTY MATTERS, UP THE PROTEIN
Apr 05, 2023
by TODD BROWN
FOR THE FIRST TIME IN 4 YEARS OUR STATE ROAD RACE is back on the calendar. This Saturday we'll get after it, so I thought I'd do...
... some light research.
To be honest, I was hoping the last time was in 2018.
5 years ago I was 10 pounds heavier, the low 170's is where I'd been for years...
... during 2018 is when I started cracking the code.
Turns out I'm right about where I was the last time I did this race, low 160's.
Is anything else different?
Is there any other reason to hope for a better outcome?
Yes,
and No.
I'm not as battle hardened for road racing as I was back then. We would hit the road hard every Tuesday and Saturday in prep. Plus, I'd competed in other road events.
Road tactics and strategy don't worry me, too much. Knowing who's who doesn't either.
Maybe those should be concerns?
While I'm tipping the scale about the same, I'm a lot stronger from doing the RaceDay Ready Challenge.
While my top end and explosiveness (what little I have) is down some, MTB racing has increased my ability to ride at Threshold for a long time.
While I don't have Coach Brian McCulloch helping me hatch a plan...
... last time it was to wait for the sprint...
... I have hatched a pretty good plan.
Saturday we'll be mixed in with the next age group down and the age group above, about 40-50 racers. That will make it interesting because few will know exactly which category the others are in.
There are a few racers I've marked, hopefully I have it right...
... and nobody cares about lil' ol' TB.
But, you don't care about that.
You want to know how I lost the 10 and kept it off for 5 years.
I was thinking about that this morning as I made Kodiak Cakes.
28 grams of protein in 3 pancakes.
Upping my protein and reducing my carbs was, is, will continue to be, a key piece of Ripping On RaceDay.
https://pedalindustries.com/pages/raceday-ready
----
162ish
8isk hrs Sleep
Just PushUps and PullUps today
20 minutes recovery
90 minutes reading + Journaling
https://www.strava.com/athletes/10248
INTERVIEW WITH BRAD KEYES, FOUNDER OF CarboRocket
Apr 04, 2023
by TODD BROWN
I LOVE CARBS, YOU LOVE CARBS, WE ALL LOVE CARBS. As athletes we pick and choose when to indulge and more importantly...
... when to use carbs for performance.
So, I had a chat with my bro Brad Keyes, founder of CarboRocket, who might just be...
... the best bro scientist I know!
- Legit racer
- Product that solved his problem
A few samples from the podcast:
What is the origin story of CarboRocket?
I used to throw up after all my races, so I make something that worked for me. Gave it to a few friends. Got an order from a bike shop. Mixed the first batch in my basement.
What is your background?
I have a degree in Native American Studies, I also have a lot of friends who are top notch nutritionists and scientists.
Have you always been an entrepreneur?
Not at all. I was in the mortgage industry for 20 years.
How did you come up with your breakthrough product, Half Evil... you were way ahead of the establishment with 333 calories per bottle?
Do you own your own manufacturing?
What's the magic formula for calories per hour?
What are the advantages of beet juice for pre-race nutrition?
What about beet juice during a race?
What are you thoughts on post race or hard training nutrition?
Should we be drinking a gallon of water a day?
Why does Half Evil have glucose and fructose?
Why do we cramp and what can we do about it?
Does alcohol affect performance?
Are you faster on a singlespeed or a geared bike at Leadville?
Catch the full-interview here on the podcast,
or here on YouTube.
If you want to try CarboRocket... Brad gave us a killer promo code to save 25%.
The code is: RDR
----
164ish
7.5 hrs Sleep
1 Strength training
20 minutes recovery
80 minutes reading + Journaling
https://www.strava.com/athletes/10248
SAINTS, SINNERS AND WILL POWER
Apr 03, 2023
by TODD BROWN
THERE IS A BIKE RACE FROM SALT LAKE CITY TO LAS VEGAS called Saints to Sinners. It's a relay race. I wish it was called Sinners to Saints. Not because there is a prevailing headwind blowing east, I just like the idea...
... ending up a saint vs a sinner.
Today, we lost a saint..
A few years after selling Dragon Alliance,
18 months PRing IronMan St George,
12 months after his diagnosis,
6 months after helping me
launch our Tri bag,
he's gone...
... to race in the heavens.
We met in college, in a fraternity.
I didn't get him at the time.
We were friendly, but I thought he was arrogant.
That's on me.
My insecurities and my inability to read people who are simply a lot smarter than me kept me from appreciating Will.
We reconnected here in San Clemente.
Once he retired, he got out his hammer and chisel to reclaim the fitness he'd enjoyed as a young man. He went from doughy hanger onner, to a lean, happy...
... watt producing machine.
Few recognized him at first.
It was an astonishing transformation.
Why wouldn't it be?
He'd transformed an idea; from his garage to a successful business.
More importantly, he'd transformed himself into a wonderful husband and father.
Along the way he'd found time to serve his local community, and guided many people to a higher way of living...
... closer to the Great Spirit.
Will was so kind to me, and a champion of my little business. He spent hours sharing Dragon stories with me, and how to do things better...
... because he enjoyed seeing others succeed.
Maybe that was his secret.
I'll miss him,
his intellect,
his spirit.
Heaven got a good one today.
HOW MANY CHARITY RIDES SHOULD I DO THIS YEAR?
Apr 02, 2023
by TODD BROWN
DURING THE LAST MILE OF THE LAST LAP, in a tough battle for second place, we entered a nest of high speed berms. I made it through cleanly...
... another racer didn't fare as well.
I could hear his tire give way,
glanced over to see his legs in the air,
followed by a gnashing of machinery and body.
Should I stop?
My competitor got around him,
kept charging hard after me.
I was thinking about that today after an order for JDRF came through. JDRF is a charity that helps those in a real battle...
... of life and death.
JDRF isn't just putting on ride to raise money to cure Type 1 diabetes, they are connecting people who might not otherwise get to know each other. People from varied backgrounds, religions, political philosophies...
... are united in a common cause.
Uniting our hearts and minds is always an offshoot of charity.
This is why we are encouraged, commanded to be charitable. Yes, to help each other for sure. More importantly to unite us and see each other's humanity through working together.
I didn't stop to help the fallen racer.
I told myself, I'll be finished in less than a minute and will report it as soon as I cross the line.
Here's the shame of it.
At the line were Surfergirl and our son and grandson. The other person's pain and potentially bad injury were quickly forgotten.
Was he okay?
Yes, for sure. No ambulances were called or medics alerted.
Should I have stopped?
I dunno.
We were all racing, all doing our dangest to finish fast. We know the dangers. 97% of the time, we pop up and ride on...
... shaken, bruised, not broken.
Had it not been a race, I would have stopped for sure.
But, is that even true?
How often am I racing past people in need every day.
I have a friend who brings an extra bar on every ride and makes it a goal to find someone who might be hungry to give it to.
I have others who stop for any flat or mishap and help out.
As I complete my 61st lap around the sun, I ask myself...
How many more rides will present an opportunity to be charitable, to meet someone new, to possibly be of service...
... and unite our hearts and minds, even for a moment?
https://pedalindustries.com/pages/raceday-ready
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163ish
8 hrs Sleep
0 Strength training
0 minutes recovery
60 minutes reading + Journaling
https://www.strava.com/athletes/10248
https://www.instagram.com/pedalindustries
https://twitter.com/pedalindustries
----
164ish
7.5 hrs Sleep
0 Strength training
10 minutes recovery
60 minutes reading + Journaling
https://www.strava.com/athletes/10248
I LEARNED SOME CRAZY SHIZ TODAY
Apr 01, 2023
by TODD BROWN
AFTER ALL RACES there is always the huddle. Could be a group, a single rider, or just ourselves, but we always...
... replay the race.
Today was not different,
except some crazy shiz was shared.
First up, Tim and I had to rehash his blistering start. It was nuts. From the word go he was sprinting and...
... Tinker and I were hanging on.
He backed off a little before the single track and we got by him.
What the heck was I doing on the World Champion's wheel?
Weaving, bobbing and dodging some very fast, flowy single track. I was there for a bit.
This was blowing my mind.
I've never been there. Either Tinker has raced pro, or had a call up to the front row.
Two weeks in a row he has put the wood to me.
15 minutes in 3 hours last weekend, 3 minutes in 1 hour this weekend.
Could I have held his pace?
Maybe, if I'd tapered and really focused for this race...
... maybe, just maybe.
Could he have gone faster?
Probably.
But, it's something to think about.
Am I just gonna resign myself that we are all racing for second place when Tinker shows up or am I gonna go for it? That is what I did today, resign to race for second, and consequently Tim and I had a very fun and tactical battle.
Here's another weird mental thing.
Because I didn't know Tim before our battle at Cactus Cup a few weeks ago, I figured I could probably beat him. Why? Who knows?...
... I learned it was totally unjustified.
He has beaten really fast guys who regularly smoke me or have smoked me soundly in the past. That was one of the things that came up in our post race huddle today.
Now that I know that will I race Tim different?
Maybe.
Now that I know I can at least start with Tinker will I race him different?
Maybe.
It's crazy how expectations impact us.
But, I wasn't expecting this crazy story.
Apparently, and I didn't know this, at Cactus Cup some of the guys Tim and I were racing were cutting the course.
No shiz!
I couldn't believe it, but sure enough, these cats were dramatically short on miles according to their Strava files.
And, when confronted, simply stated well the officials said I placed X and I'm taking the prize.
How crazy is that?!
Grown men, cutting course to win a bike race?!
So dumb.
How do you do that to your soul? For get your competitors, that kinda shiz can snuff the light right out inner greatness.
Then, Jon showed me his new Trek SuperCaliber. It was so light. At least 3 pounds lighter than my bike and a super sano cockpit. That weight savings is enough to actually matter, and I never would have guessed it would be so much fun to ride.
3lbs...
... how crazy is that?!
When I finally got back to camp, Steve and Bryson were there.
What place did you get?
2nd.
You?
2nd.
And, you?
2nd.
If you're a regular reader you already know I have the largest collection of 2nd place awards in the world...
... but, 3 friends all ending up 2nd in their age class?
That's some crazy shiz.
https://pedalindustries.com/pages/raceday-ready
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163ish
8 hrs Sleep
0 Strength training
0 minutes recovery
60 minutes reading + Journaling
https://www.strava.com/athletes/10248
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