Access Denied
IMPORTANT! If you’re a store owner, please make sure you have Customer accounts enabled in your Store Admin, as you have customer based locks set up with EasyLockdown app. Enable Customer Accounts
MY INSANE CULT
FEW OF US HAVE BEEN TO AN AA MEETING, but we've seen TV/movie version many times. Hi, I'm Todd and...
... I'm an endurance junkie.
Hi Todd.
When we come clean with the general population, Today I...
- swam 10,000 yards
- rode for 5 hours
- ran 20 miles
... they think we're crazy.
We're not.
The adrenaline rush of ...
- 60 miles an hour in nothing but lycra
- the swimmers blue mind
- the runner's high
... we need that hit.
Regularly.
This risks we take...
- sending it down the mountain
- running along into the cold, dark night
- impossibly holding our breath one more length
... would freakout any life insurance company.
These sensations of pushing well beyond normal, reasonable, safe...
... are often all that's keeping us stable.
In all sincerity, because the allure of the lottery and dulling our senses with substances is so very tempting and tragically treacherous...
... stay dangerous my friends.
The sane kind.
===
164.6
7.5 hours sleep
580 anti-oxidant level
√ Upper Body: 60 push ups, 20 pull ups, hand gripper, heel and toe raises
√ Lower Body: `100 ATG air squats and 20 split squats with 60lbs
86/98/-12 per Strava
What I'm reading: Lions of Lucerne, Brad Thor
What I'm studying: Imagination, Neville Goddard
https://www.strava.com/athletes/10248
>
TODAY WAS A ROUGHIE
SOME BIG TRAINING DAYS are better than others. The reasons are myriad. Which means when it goes sideways...
... it's up to us to figure it out.
Like today.
I knew it was going to be a big day...
- 7 hrs
- 87 miles
- 10,500' of vert
... on Monday.
There are only 8 weeks to get our Leadville legs, and me and Let's Go need(ed) to do some simulation.
For me,
today,
I just never got comfortable.
Never felt that feeling of being on top of the pedals and...
... smoothly moving like a Singer sewing machine.
It was much more like a broke down pumpjack one might see in the hot and dusty oil fields of Bakersfield...
... in desperate need of lube and love.
Clunk.
Clunk.
Clunk.
I've narrowed it down to a few things...
- going too deep on Thursday after solid Tuesday and Wednesday
- rolling the gravel wheels vs road wheels on Friday's BRO ride
- hitting the legs with resistance Sunday-Thursday
... and I should know better.
I'm gonna add to that...
- probs too much tire pressure
- def hotter today than our last attempt
- carrying a third bottle to be safe on hydration
... some I can control, some I can't.
In the end, I think it really comes down to not being sufficiently recovered.
On a positive note, given the fatigue level...
... we averaged 12.7 mph with zero drafting over a similar profile to Leadville.
Not bad.
Not great.
But, we can work with that.
Oh, and I'm feeling quite extra speedy on the downhills.
Time for...
- In-N-Out burger, fries and shake
- some good sleep
- and a day off
... to set the pins up to be knocked down next week.
===
164.6
7.5 hours sleep
580 anti-oxidant level
√ Upper Body: 0 push ups, 0 pull ups, hand gripper, heel and toe raises
√ Lower Body: `0 ATG air squats and 0 split squats with 50lbs
89/113/-25 per Strava (someone's tired!)
What I'm reading: Lions of Lucerne, Brad Thor
What I'm studying: Imagination, Neville Goddard
https://www.strava.com/athletes/10248
>
THAT TOPSECRET SECRET
THE IDEA OF A PUBLIC DECLARATION is not new. Lots of people have proclaimed they will accomplish X goal and gone on to do just that...
... because it works.
There is a hitch.
The haters,
the perceived haters,
hating the idea of haters.
There are plenty of famous athletes who have made the call and fallen flat on their face...
... sometimes by knockout.
Which is why most of keep our plans secret,
denying ourselves the power therein.
I'm onboard with that.
There is also power in keeping our intentions unknown.
Wherein lies another hitch.
If we're posting our stats with the Strava lords,
that might be considered a passive-aggressive statement.
Which begs the question...
... if we're keeping our mouths shut, do we keep our training private?
Personally, I'm open book on that, except for my top secret racing agenda which scrawled in code...
... on my vision board.
===
164.6
7iah hours sleep
580 anti-oxidant level
√ Upper Body: 30 push ups, 10 pull ups, hand gripper, heel and toe raises
√ Lower Body: `0 ATG air squats and 0 split squats with 50lbs
83/84/1 per Strava
What I'm reading: Lions of Lucerne, Brad Thor
What I'm studying: Imagination, Neville Goddard
https://www.strava.com/athletes/10248
>
IMAGINE THAT!
WHEN WE WERE CHILDREN, can ya even remember that?, we had tremendous imaginative powers. From games to friends to travel to faraway places...
... our lives were boundless.
What happened?
Did reality set in?
Did we set conditions on our dreams?
Did some kind old bag of wind tell us not to have our heads in the clouds?
The thingaboutitis...
... when we register for an event or race, all bets are off.
We've already imagined...
- the trainging
- the equipement
- the travel and accomodations
... to start.
More importantly, if we're really on our A game, and you and I are!...
... we can see the finish line, and exactly how we'll be at that moment.
Which isn't child's play.
It's actually...
- life
- business
- relationships
... how doers get it done!
As I'm writing this I'm reminded of the gloves I wore today...
and the shirt I'm wearing right now
This is gonna be a total marketing faux pas because we're neverever supposed to make too many offers, but...
... I imagine more than a few of you will want this reminder to Rip!
Order the Gloves, get the Shirt for FREE.
Use this code: LET'SRIP
https://pedalindustries.com/collections/lets-rip-buy-t-get-gloves-for-free
===
162.6
8 hours sleep
670 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
85/91/-7 per Strava
What I'm reading: 7 Powers, The Foundations of Business Strategy, Hamilton Helmer
What I'm studying: Imagination, Neville Goddard
https://www.strava.com/athletes/10248
>
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
>
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
----
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
----
163ish
8 hrs Sleep
0 Strength training
0 minutes recovery
60 minutes reading + Journaling
https://www.strava.com/athletes/10248
I'M SO DANG HUNGRY
Mar 31, 2023
by TODD BROWN
WHAT IS IT ABOUT THE DAY BEFORE A BIG RACE?! No matter how much I eat, and I've already eaten a lot, I'm still hungry...
... is it just habit?
I remember the dumb days, when I'd be afraid to eat too much the day before a race.
Predictably, I'd bonk.
Tomorrow's should be a screamer.
14 miles mostly single track.
Hero dirt conditions.
About an hour.
I know this, but my body is behaving like there's a 100-miler ahead.
I guess that's just part of racing,
being full.
Unlike all my friends who are eating pasta and carbohydrates,
I prefer something substantial.
Red meat.
Tonight, it's gonna be shish-kabobs on the camp fire.
No s'mores, though.
I ain't crazy, LOL.
Maybe it's also camping? Even if it's not really camping, with the van and neighbors so close we can hear each other whisper. We outside all day long.
For that matter, I'm looking forward to the actual race.
Might be my only alone time of the weekend.
https://pedalindustries.com/collections/all-hats/products/pedal-beanie-available-in-4-colors-instock
I'm glad I have my beanie.
It'll be low 30's tonight.
You can be warm outside, too.
4 colors available.
$20 and its delivered to you.
https://pedalindustries.com/collections/all-hats/products/pedal-beanie-available-in-4-colors-instock
----
163.9
7 hrs Sleep
0 RaceDay Ready Strength Circuit
0 minutes recovery
60 minutes reading + Journaling
https://www.strava.com/athletes/10248
WELL, THAT STINKS!
Mar 30, 2023
by TODD BROWN
MY B.O. WAS OVERPOWERING THIS MORNING. That should get rid of 50% of readers. Now, we can get down to why...
... and what to do about it.
Just after reading and writing for about an hour, I headed out to the garage for some RaceDay Ready resistance training.
Jumping Jacks, to start.
Within 20 reps, my body heated up and oh boy the stench was real.
At the same time, I'm listening to a marketing podcast by a dude who is ripped and their conversation reveals a stunning piece of knowledge...
... I've been doing 30 sets a day for 10 years.
What?!
Did I hear right?
I hit every body part, every day, 10 years running.
He isn't wiry, Cowboy Strong.
He's Hulk Ripped.
Giant.
Which brings up the B.O...
- I get up
- Read, write
- Do my 10ish sets
I don't
- Put on a special outfit
- Drive to the gym
- Get prettied up
Which brings up the other point.
I've learned, it takes a lot more than we think to be great...
- I used to think 90 minutes, 4 days a week was enough saddle time.
It's not. - I used to think legs twice a week in the offseason was enough make me stronger and faster.
It's not. - I used to think I could wing it on 6-7 hours of sleep.
I can't. - I used to think cheat days were a good idea.
They aren't.
... which is why we have to work through the B.O.
Time is short.
Efficiency matters...
... consistency matters more.
You know what stinks worse than working out in the tshirts we sleep in?...
... being weak.
https://pedalindustries.com/collections/raceday-calendars™
Want to get stronger?
Get a Giant calendar and fill in your A, B and C races...
... there's nothing like focus to keep ya on track.
We have about 5 of these left, in stock.
Ships free.
Can make in your team colors.
https://pedalindustries.com/collections/raceday-calendars™
----
162.3
8.2 hrs Sleep
1 RaceDay Ready Strength Circuit
20 minutes recovery
60 minutes reading + Journaling
https://www.strava.com/athletes/10248
IS THIS YOUR RELIGION OR ARE YOU SIMPLY RELIGIOUS?
Mar 29, 2023
by TODD BROWN
I SEE A LOT RACERS GET SIDETRACKED BY RACING. Suddenly, years have flown by and...
... opportunities have been missed.
Racing hard became religion.
Why not? We have...
- Regular meetings
- Gospel preached by local wizards
- Rules to live and ride by
- Strange diets
- Unusual apparel on public display
- Secret symbols of commitment
- Different sects posing as clubs
- Different disciplines posing as denominations
That is religion.
Not all religions are created equal.
Some, notably the great religious movements, provide something much more mystical...
... a feeling of love and connectedness that reaches into our souls.
This is true religion, connecting us to who we really are, who we can become, and to the Great Spirit.
I train religiously,
it's not my religion.
Training facilitates religious experience by purifying our bodies.
Do the less active feel the spirit of religion?
Sure.
I enjoy a richer experience when I can move freely and and powerfully, without the many addictions calling to my physical existence.
Training used to be my religion.
It filled a void.
One day I woke up and committed to keep one simple commandment of the religion I was born into.
Six days you shall labor, and do all your work, but the seventh day is a Sabbath to the LORD your God …Therefore the LORD blessed the Sabbath day and made it holy.
A funny thing happened.
Out of the blue, I learned all kinds of training and racing secrets that had been previously hidden to me.
A better thing happened.
I rested.
Family was properly placed first.
A day to study higher things became a daily practice.
I would like to say I care which of the great religions you adhere to, those I worship with would like me to say that, too. I don't. That isn't important in my mind, not nearly as important as...
... setting time aside to connect with the Great Spirit.
Crazy as it sounds, setting that time aside is part of the RaceDay Ready Challenge.
Note:
Join us for live interview and Q&A with Brad Keyes, Founder of CarboRocket
On Zoom Meeting - 730pm PST
https://us04web.zoom.us/j/4149084992?pwd=Y2dGZ0p1RXFoK2dQTTVIUGRick1PQT09
Meeting ID: 414 908 4992
Passcode: rL0pz4
https://pedalindustries.com/pages/raceday-ready
----
163.5
7 hrs Sleep
1 Strength training
20 minutes recovery
60 minutes reading + Journaling
https://www.strava.com/athletes/10248
https://www.instagram.com/pedalindustries
https://twitter.com/pedalindustries
STRENGTH, MUSCLE AND LOSING
Mar 28, 2023
by TODD BROWN
IT WAS SHOCKING TO SEE ONE OF MY FRIENDS at the last race. He's always been super fit and muscular, but something had changed. He'd lost a lot of upper body muscle...
... noticeably smaller chest, shoulders and arms.
We're all getting older.
Common knowledge says we lose muscle with age.
That's true at some level. The common level. But, we want...
... to be uncommon.
Am I right?
This is why I'm so adamant about being Cowboy Strong by lifting weights or some other type resistance training...
every,
single,
day.
Here is just one result I can report on from the same very difficult race.
Multiple times we were forced to dismount and push our bikes. The terrain was very steep and rocky.
Rather than struggle to put one foot in front of the other, I was able to run up these sections. Not because I've been running, but because I've been regularly pushing my sled...
... every day, up and down the street.
On the bike results have been astonishing. Superior ankle flexibility has led to a greatly improved pedal stroke.
I could go on.
I won't.
The point is, most people are losing muscle mass by either not doing any resistance training, or reducing what they've done in the past.
Conversely, I've increased that area of preparation and I'm seeing great results. I won't be mistaken for The Hulk, but I'm holding stronger...
... much more than I ever thought possible.
The decline may be inevitable,
it doesn't have to be rapid.
https://pedalindustries.com/pages/raceday-ready
----
164
7 hrs Sleep
1 Strength training
20 minutes recovery
60 minutes reading + Journaling
https://www.strava.com/athletes/10248
https://www.instagram.com/pedalindustries
https://twitter.com/pedalindustries
INTERVIEW: RYAN DAHL, CEO OF WAX RESEARCH... WE TALK CHAINS AND DRIVETRAINS
Mar 27, 2023
by TODD BROWN
I SAT DOWN WITH RYAN DAHL, CEO OF WAX RESEARCH, TO TALK SPEED. Specifically, the latest version of his WEND chain wax with ceramic particles. I learned alot...
... scored us a 50% off coupon.
What did I learn, specifically?
- Which chains are fastest
- Why wax with ceramics are faster
- How lifestyle a business can become a world class operation.
- Teflon contaminates ground water, how WEND fixed that
- Why chains turn black with oil-based lubes
- How to mix water and oil to create a super thin lube to really penetrate the chain and get into the rollers
- Borrowing from their downhill ski wax technology is a huge R&D advantage
- Why you want a solvent free lube, why it's hard to do
- How WEND emulsifies water and oil eliminating need for solvents
- How to properly apply lube
- How much lube is needed
- How much time is needed before riding
- Why dry lubricants like wax will extend the life of your drivetrain
- Will different formulations of his WEND wax play nice
- Does he really use Tide to clean his drivetrain?
- Pledge for the rest of the bike?
- How Ryan competes at the highest level without having a big VO2 motor
- How he gets 2 seasons out 1 chain
- When is the best time to lube your chain
- Why we argued about how much he charges
- Why his purchasing power is so massive
- How to get free lube if you see Ryan out riding
It was a lot of fun to connect with Ryan. He's been beating me on the bike since he was 16... and there's some video at the end of one of our battles from the 90's.
Use promo code: RDR50 to save 50% on his new lubes... code expires 4/1/23
Order here: https://wendperformance.com
You can watch the interview here.
Listen to it here.
Ask Ryan anything about lubes here.
https://pedalindustries.com/pages/raceday-ready
----
164
8 hrs Sleep
1 Strength training
20 minutes recovery
60 minutes reading + Journaling
https://www.strava.com/athletes/10248
SORE LEGS, BROKEN BONES AND GOOD TIMES
Mar 26, 2023
by TODD BROWN
I'VE WRECKED MYSELF AGAIN. The legs were barking as I headed downstairs in the dark this morning. Cleaning the muddy water bottles, I got to thinking...
... is this all there is to life?
Race.
Destroy body.
Clean up mess.
There used to be so much more chaos and energy. Craziness that would spill past midnight...
... would leave me just as wrecked.
36 years ago, I'd had enough. I didn't want more. I wanted zero...
... but, a funny thing happened.
This girl I met found out I rode bikes
and went out and got herself a road bike,
then she invited herself on my trip to Mexico...
... next thing I know, it's permanent.
35 years ago today, the real race started.
Like the Cape Epic, we started with a team of 2. Now we are 8. The course has thrown us all kinds of challenges...
- broken bones
- smashed dreams
- wind from all directions
- weather so extreme we almost quit
Like all epic races, we learn and adapt until all that's left...
... is a better version of ourselves.
I was reminded of that today at a surprise brunch celebration with the entire race team...
... with my nevergonnabestraightagain right elbow in the pic.
May the finish line be far away...
... until the best version of ourselves is attained.
https://pedalindustries.com/products/the-limited-edition-special-hoodie
Surprisingly, the kids all know and love the English Beat and are digging the Mod inspired hoodie.
Plus!, the hoodie grants early access to this limited edition kit
$35
Order Now, quantities are limited and dwindling.
https://pedalindustries.com/products/the-limited-edition-special-hoodie
What's more fun than a blog post?... me riffing on it.
----
163.4
8 hrs Sleep
0 Strength training
20 minutes recovery
60 minutes reading + Journaling
https://www.strava.com/athletes/10248
CAN YOU RACE TOO MUCH?
Mar 25, 2023
by TODD BROWN
TODAY'S XC RACE WAS HARD. Technically challenging single track, with deepish water crossings, a good amount of rain ruts...
... it was epic!
Two conversations stuck in my mind.
One with Smiley who snagged 2nd, not one with former World Champion Tinker who one the race, and another from Huey.
Ya gotta understand the hardness of this 31 mile race.
- Strava called it a Historic Relative Effort
- My fitness jumped from 120 to 129
- Everybody walked some of it
- Water crossings knee deep
- A relentless 3 hour effort
That right there is why I raced it,
plus the insane beauty,
and camping.
This is my favorite local race.
Easily.
Am I racing too much?
This was my 7th day of racing in the last 4 weeks, and I have races slated the next 4 weekends in a row.
Smiley is my bud, and he knows what I'm up to.
I couldn't do what you're doing.
I know, I wouldn't do it, but the calendar just kept filling with races I really want to do.
Huey is part of the RaceDay Ready community and had this to say.
You should write about how you recovered the last 2 weeks after smashing your A race.
Those convos sewed some doubt and then I remembered:
- I'm not recovering. I went into my A race rested, completely healed from training on and off the bike.
- The last 2 weeks have been big volume with lots of resistance training, and some decent hard days.
- I detest intervals, just not my jam. I race for fitness and practicing racecraft, and seeing my pals, which is what I did today.
- I'm not crushing myself at all these races.
- Only 1 of the next 4 races is of interest to me. I love the course, though it doesn't really suit me. The best guys around will be there, and that is very intimidating. I love that.
- With two big weeks of volume and an Historic Relative effort today, I'll be recovering and polishing the arrows in my quiver for the 1 race.
Can we race too much?
Yes.
Am I?
No.
If we are trying to win them all, we will lose many and burn out and die...
... cuz if we win them all, we losers for sandbagging.
---
Join the RaceDay Ready community where we discuss what's working, what's not and generally how to rip on RaceDay.
Go here: https://join.slack.com/t/raceday-ready/shared_invite/zt-1rpm0wwev-jW9p_uJj6XhcGusmz00szg
https://pedalindustries.com/collections/raceday-calendars™
At the top of the RaceDay Calendar there is space to write in your A race(s). I suggest no more than 3...
... which is about how many calendars we have left.
Stock is dwindling, when we're out they can be made to order.
Ships free.
Can make in your team colors.
https://pedalindustries.com/collections/raceday-calendars™
----
163ish
7ish hrs Sleep
0 RaceDay Ready Strength Circuit
20 minutes recovery
30 minutes reading + Journaling
https://www.strava.com/athletes/10248
I WANT TO LEARN FROM YOU
Mar 24, 2023
by TODD BROWN
AFTER GETTING BLOWN OUT THE BACK OF OUR LOCAL GROUP RIDE, I received a humble message. A cry for help...
... what could he have done different?
First we had to get through the fake excuse.
I had to meet my wife for dinner.
That's a good one.
Is there anything I could have done different when I closed the gap?... one thing, I was the last rider when that happened.
Good question.
What could he do different?
Did you get popped off after the gap closed or did you rotate on up to the front?
I rotated through,
then blew.
Sometimes it is easy to close the gap then rotate through because you have some momentum. Other times it's better to just hang on and recover for a bit.
How do I know this?
Partly experience, and partly because someone took the time to teach me whatthehell was heppening.
My guess is you're like me, the goto person in the neighborhood when it comes to bikes by virtue of the fact that you regularly ride...
... it's super cool to help people out.
Still, we all have much to learn...
... and, I want to learn from you and share with you.
If you want to share your knowledge, and I'm sure you have a lot, join the RaceDay Ready community.
It's new.
This is where to ask questions, share knowledge, breakthroughs, tips, etc...
... it's tempting to hold back, keep your secrets.
That's fine. This isn't for you. This is for people that want to learn from others, be generous with what they know,
... and accelerate their progress.
Please, join our Slack channel HERE.
This is new to PEDAL Industries. Anybody can join.
https://pedalindustries.com/products/the-limited-edition-special-hoodie
Should this be the official RaceDay Ready hoodie?
I dunno, but it's pretty cool. I get compliments all the time.
Plus!, grants early access to this limited edition kit
$35
Order Now, quantities are limited and dwindling.
https://pedalindustries.com/products/the-limited-edition-special-hoodie
What's more fun than a blog post?... me riffing on it.
----
163.2
7ish hrs Sleep
0 Strength training
20 minutes recovery
50 minutes reading + Journaling
https://www.strava.com/athletes/10248
https://www.instagram.com/pedalindustries
https://twitter.com/pedalindustries
MY GUTTY LITTLE BRUINS
Mar 23, 2023
by TODD BROWN
MY GUTTY LITTLE BRUINS. Dangit, they taught a helluva lesson tonight in the NCAA basketball tournament...
... one we can all learn from.
Up by 13 at the half.
Down by 10 with 2 minutes to go.
Oh, crud I can't watch any more.
Be positive.
I can't take it.
Ya never know.
UP BY 1 WITH 12 SECONDS TO GO!!!
How many times do we think we have it all under control in a race, only to find ourselves in a real battle?
How often do we feel overpowered and scratch and claw our way back to the front of the race?
That finish line.
That dern finish line!
Can't get it to it fast enough when we're ahead...
... coming at us too fast when we're behind.
But, here's the lesson I learned tonight and the reason locals have referred to them as the gutty little Bruins for decades...
... they kept playing.
All 40 minutes.
Never did they waiver from their plan or look lost.
The kept relentlessly pressing and shooting and hustling...
... until the very last second.
Can we ask more than that?
Can we ask more of ourselves?
My gutty little Bruins will weep tonight, but as my dear ol' Bruin dad said...
... They'll live to fight another day.
The world is relentless.
Competitors are relentless.
The finish line is always approaching...
... we have to be relentless,
in all we do,
everything,
always.
Tonight I was relentless on the group ride...
... thanks to this wonder product. 
Use code: DONTbeAbaby
And save 33%... code will expire TOMORROW, 3/24.
----
163.3
8 hrs Sleep
1 RaceDay Ready Strength Circuit
20 minutes recovery
70 minutes reading + Journaling
https://www.strava.com/athletes/10248
https://www.instagram.com/pedalindustries
https://twitter.com/pedalindustries
WE HAVE TO BE MUCH STRONGER
Mar 22, 2023
by TODD BROWN
I WENT TO BED WITH RAIN FORECAST. To my delight I woke up to sunshine. Did my rituals, filled up some bottles, grabbed my bike...
... flat tire.
Rookie move.
Always check yer gear the night before.
Things got interesting.
Snagged my forgotten gravel bike.
One bottle cage.
Battery dead.
Tires low.
Now I'm late.
As I'm hustling down the coast to meet the henchmen, I see a massive cloud of grayness dipping all the way to the ocean...
... freakin' rain!
Worse.
The road closure along the way was actually warranted. I've had wheels swept out from underneath me in fast moving water, so I did...
... the ride of shame home.
Drenched, speeding through dropping temps, I was losing the ability to shift my already ridiculouslyeasytoshift gear.
But, ya know what?
I loved it.
I'd put all my bitcoin, which ain't much, on a bet that exactly...
... ZERO % of my neighbors friends or family would enjoy the morning like I did.
Well, maybe Rocky, the retired fireman...
... he's an 80 year old beast.
Which brings up why cycling and running are so awesome...
... our stadium is the great outdoors.
We don't just battle competitors,
we battle the elements.
Pros don't ask the onlookers to whisper...
... fans are in their faces and shoving them.
This is a sport for warriors.
Which means, we have to be stronger.
Strength takes preparation, which is what I thought about all morning late to my freezing ride.
We have to regularly battle the elements, ride through equipment challenges, and do our dawgawn...
- Push Ups
- Pull Ups
- Squats
... or we're gonna be weak just like so many of our neighbors, friends and family.
With any luck, they'll see us coming back from an epic adventure with our supersilly grins and...
... be inspired to get out and do something.
Ideally with us.
Good thing a lathered up with PR lotion this morning...
... got me home quick.
Are you ready to rip on RaceDay?
Use code: DONTbeAbaby
And save 33%... code will expire after 30 uses or 3/28, whichever comes first.
----
163.5
8 hrs Sleep
1 RaceDay Ready Strength Circuit
20 minutes recovery
90 minutes reading + Journaling
https://www.strava.com/athletes/10248
POLARIZED TRAINING MADE EASY
Mar 21, 2023
by TODD BROWN
(excerpt from RaceDay Ready, the book I'm working on)
I WOKE UP SEVERAL TIMES LAST NIGHT WITH THE SAME DREAM. I knew it was about polarized training and that I needed to share it with you.
But, I didn’t understand it.
There was a hill about a quarter of a mile high. At the top was a grayish granite boulder. Pristine. Clean. No dirt. The path to the boulder was smooth and straight.
About 50 yards to the right was another boulder. This boulder was the same size and color, the same boulder really, but it was covered in dirt and dust. The path leading up to it was rutted and rocky and would be a real challenge to ascend.
Polarized training kept bouncing around my thoughts each time I woke up.
What did the dream mean?
Then it hit me.
The clean rock on the left with the straight and smooth path represented polarized training. The dirty rock with the rutted route represented what most of us do before figuring it out.
On the left side representing polarized training the ground below and the rock above were bathed in sunlight. The meaning here is either train in Zone 2, the bottom, or train very hard, the top of our efforts. Spend no time in between.
What most of us do, is the right side. We quickly leave Zone 2 and train the middle area between the bottom and the top. We stay there too long. Consequently, we do not have the power to reach the top. Instead, we are left to struggle in various ruts. The rock, rather than a shine beacon of hope and power becomes tarnished, dirty. Eventually, we cannot even see the rock. Our vision vanishes and, stuck in our ruts, we fail to reach the top and fall over.
Here is what is happening physiologically when we practice polarized training:
- Our cardiovascular system becomes very robust and our endurance increases.
- Our max power increases.
The result is:
- We can go faster in Zone 2 because we have more power.
- We can go longer during max efforts because we have better endurance.
The dream, I hope, illustrates our options.
- Be powerful and able to endure.
- Struggle and never reach the top.
Bringing back to the title: 80% of our training is fun, enjoyable miles and time; 20%, more or less, is extremely hard.
Since the hard efforts are spaced out with lots of Zone 2 in between they aren’t mentally draining. In fact, we look forward to unleashing all the holding back we’ve been doing during the balance of our riding.
Polarized training is training made easy.
We aren't the only ones using PR Lotion on our hard and race days...
... power house road team JUMBO-VISMA announced yesterday they've been using the key ingredient, sodium bicarbonate, to ride harder and longer.
They are using an ingested form.
PR Lotion was developed because most people's stomachs cannot tolerate the sodium bicarbonate. The get the trots...
... is that what hit Tom Dumoulin in the Giro?
Why risk that...
... especially with this outrageous savings code below?
Use code: DONTbeAbaby
And save 33%... code will expire after 30 uses or 3/28, whichever comes first.
----
164.2
8 hrs Sleep
1 RaceDay Ready Strength Circuit
20 minutes recovery
60 minutes reading + Journaling
https://www.strava.com/athletes/10248
HALFWHEEL COMEDIANS
Mar 20, 2023
by TODD BROWN
WE ALL HAVE A HALFWHEELER IN OUR LIVES, a friend who's just gotta be half a wheel ahead regardless of the speed. It bugs some people...
... I think it's funny.
First off, who doesn't like to halfwheel a pal just to needle 'em a bit?
C'mon.
It's fun.
But, I said funny and funny is morebetter than fun.
Ok, so there's the friend who constantly halfwheels who you know is gonna halfwheel and it's your friend so you just have to laugh because you know it's gonna happen and you're gonna have to say something or even better...
... ride even slower.
Whole wheel 'em, whole bike 'em.
Just to mess with 'em.
That's friendly funny.
Then there's unfriendly funny.
Where two people who don't know each other rotate to the front of the group in a double paceline.
Gawsh I love this one.
First your pal, who you dearly love, nudges a bit a head, then newrider realizes what has happened and...
... it's even better when I know both riders but they don't know each other and I know they are both chronic halfwheelers...
... newrider lifts the pace a bit.
Back and forth,
the pace increases.
I've seen a leisurely ride shift up to 24... 25... 26... 27... to a near sprint, and here's the best part...
... they are so unconscious neither one is aware of Whattheheck is going on here!
Why do halfwheelers halfwheel?
Derned if I know.
Human nature.
One upping.
Like on our spin this afternoon, LoveWatts rode over to my place then we rode together. I rode him back to his house and commented...
I'm riding you back so we are even on miles today.
Uh-huh.
Hey isn't that your house?
Yep.
Aren't you pulling?
Sure.
That sunuvagun kept riding back towards my place just to out mile me today!...
... now what are we gonna call that?
This PR Lotion special promo STILL has me ticked off!
I loaded up on inventory so we could all stick it to the halfwheelers...
... that's how much I love you.
Alas, I have way too much inventory.
So I have a temporary insane offer at 33 FREAKIN' % savings!
It won't last.
Smart people are buying multiple bottles.
Use code: DONTbeAbaby
And save 33%... code will expire after 30 uses or 3/28, whichever comes first.
----
164.4
7ish hrs Sleep
1 RaceDay Ready Strength Circuit
20 minutes recovery
90 minutes reading + Journaling
https://www.strava.com/athletes/10248
https://www.instagram.com/pedalindustries
https://twitter.com/pedalindustries
DO YOU WHEELSUCK OR JUST SUCK?
Mar 19, 2023
by TODD BROWN
WE ALL SUCK. From time to time, we find ourselves glued to that wheel in front of us. The question is are we...
... sucking with purpose?
On yet another ride, a bunch of us worked hard on the front for miles and miles.
On yet another ride...
that dude we haven't seen since the meet up,
who hasn't had a whiff or sniff up front,
who's been leisurely hanging on,
while we suffer...
... stuck it to us at the finish.
Do I care?
I try not to,
but I do.
Silly.
Petty.
I know.
I should be grateful, because there's always some wily hack who tries that in a race...
... and, sometimes makes it work.
We gotta be vigilant for such wheelsuckery.
One thing is fursure...
... we can't suck our way to fitness.
The art of wheelsucking ain't easy to master, which is why...
... so many riders just suck.
When training with riders who are a lot faster, it's easy to convince ourselves we should be sucking.
We shouldn't.
We need to get our lycracladbuns to the front and pull through,
no matter how brief.
Pull through,
just for a second.
Get that fitness,
earn that grit,
be a boss.
Two things will happen:
- (self) Respect will be gained.
- We quickly learn it's easier to pull through than dangle.
Dangling is for babies and those about to blow.
I've dangled plenty o'times...
- Lungs bursting
- Blood pounding
- Tunnel vision turning to stars
... I've never dangled like that and had any power or game at the end of the ride or race.
That is wheelsucking to greater fitness at the mercy of superior athletes...
... anything less is just sucking.
Why are so many people sucking?
- They are afraid, I get it.
- They spend too much time on the trainer, indoors watching TV or scrolling while pedaling and have lost the feeling, the art of wheelsucking with purpose. They have become soft, unsure of themselves and their abilities to do more than simply suck.
I'm down with wheelsucking with purpose...
... not with sucking.
What about racing, particularly the road, where speeds are high and drafting matters?
That's where wheelsucking with purpose makes a difference. It's an art to get sucked along, to pull through when the speed eases, to be as efficient as possible, to fake we are tired when we merely pulling back the arrow...
... before shooting for greatness.
That is wheel sucking with purpose...
... not sucking.
What about when we're out of shape, tired, in over our heads?
Sometimes we just gotta hang on. Hanging on as long as we can on a group ride can be an incredible workout. If it's the same route each week, making it to the next corner or hill or climb can be such a rush.
That is wheel sucking with purpose...
... not sucking.
There are many good reasons to be wheelsucking...
... none to suck.
Am I truly grateful to the suckers who stick it to us on a group ride?
Nope.
I'm trying to be,
but, as a human I kinda suck at gratitude.
The good news is we don't have to be grateful for these suckers,
we can harness that angst,
and learn and prepare,
to be faster,
and win.
(that book above talks a lot about courage and resistance and being pro)
This PR Lotion special promo has me kinda ticked off!
Like a drunken fool, I purchased way to much inventory thinking y'all'd be like me and use this for every blistering ride or race...
... when we don't want to just suck.
I have way, way too much inventory.
To make matters worse, I posted it was 25% off yesterday... it's 33% off.
It's an insane deal, it won't last.
Don't wait, smart people are buying multiple bottles.
Use code: DONTbeAbaby
And save 33%... code will expire after 30 uses or 3/28, whichever comes first.
----
163.8
8ish hrs Sleep
0 RaceDay Ready Strength Circuit
20 minutes recovery
90 minutes reading + Journaling
https://www.strava.com/athletes/10248
THIS GUY ALWAYS BEATS ME, DANGIT!!
Mar 18, 2023
by TODD BROWN
I HATE TO ADMIT THIS, but it's true. There are some people when I see their names on the start list I automatically think I got no chance. This morning...
... I had that feeling.
There, on the start list for an upcoming race was the name of a friend who beats me like a drum.
It's bad.
He just waits for the final climb and rides away.
I'm not alone.
Sometimes, on reallyreally long races like Crusher In The Tushar I can get him.
It's rare, bloody quivering rare.
Being that I've oversubscribed to too many races in the next 6 weeks I instantly thought...
... Let's focus on something else.
I could hear Fat Bastard...
... He kinda looks like a baby!
Dangit!
Then, I started thinking about it. A lot. So much so that I had to hop to the porcelain throne and unload my worries.
Where they worries?
Maybe.
I thought about it some more...
... it's been raining nobody likes training in the rain but I've been in the desert racing and got a big fitness bump and I'm feeling pretty good and maybe just maybe I can take this fitness and massage the coming weeks to take it a bit higher via the races between now and then which aren't road races but MTB and will definitely be filled with threshold efforts and in between the racing in can do some punchy group rides and my weight is back near fighting shape and when I'm as light as I was last summer I can climb a lot better and maybe I'll have some luck since nobody really knows me these days on the road because I race road so infrequently and perhaps I'll sneak away and as the great Lloyd Christmas said...
... So you're telling me there's a chance. YEAH!
There's always a chance.
Life gets in the way,
plans change,
tires flat.
The most exciting thing about this race...
... there's 5-10 other frenemies gonna show up.
And that, my fine lycracovered friend, is my plan too.
There's a chance I overdid it a bit today - check that photo at the top. I was just so excited after my pep talk to myself I couldn't resist.
Time to put the feet up and recover.
Because I'm gonna need to do some serious 2-5 minute efforts next week, you know I'll be applying the PR Lotion.
Just fer fun... there's a promo code down there + FREE shipping.
Use code: DONTbeAbaby
And save 25%... code will expire after 10 uses or 3/28, whichever comes first.
----
162.3
7.5ish hrs Sleep
1 RaceDay Ready Strength Circuit
20 minutes recovery
90 minutes reading + Journaling
https://www.strava.com/athletes/10248
https://www.instagram.com/pedalindustries
https://twitter.com/pedalindustries
THE RHYTHM THAT MATTERS
Mar 17, 2023
by TODD BROWN
RIPPING ON A BIKE IS A LOT LIKE DANCING. You've got to have the rhythm of the thing or you look like a wanker. It's the same in everything really...
... and, I've been out of rhythm lately.
About a year ago I found a really good work, ride, husband rhythm and I've been surprisingly productive.
Prior to that, I was still dancing to the kid at home beat.
- Up early
- Ride
- See 'em off to school
- Work
- See 'em
- Tuck 'em in
On weekends, I'd still get up crack o'dawn.
My weekend warriors always complained,
Why so early?
I wanna get back before kids get going.
This worked pretty darn good for decades. Kept me in decent shape, got me out with the fellas, got me into nature, got me the sunrises I love to see.
Then I read a book in 2015, The 5 Hour Workday. He proposed working from 8-1. No breaks. Just grind.
I liked the idea and attempted it several times since reading it. I say attempted because invariably I'd get thrown off track.
- Rides running later than 8
- Poor work output due to lack of sleep - gotta get up early to be seated by 8.
These were the top two problems.
About a year ago, I recommitted and moved all my riding to afternoons. The exception being Saturday. I still like to get out early and meet the hardest sonsaguns on two wheels, and that means mornings.
I liked the changes of the new beat, and it showed.
- We shut down the office and retail store
- Outsourced shipping
- Increased our sales
- Increased our product offering
- Improved our ad spend
- Built a new, virtual work team to support me
My weekdays now look like this:
- 6-8 read, journal, RaceDay Ready resistance exercises
- 8-1 grind
- 1-2 lunch
- 2-4 grind
- 4ish-7ish ride
- 7ish dinner with Surfergirl, maybe watch a movie together
- 830ish write a blog post if not already done
- 930ish stretch, do some hypervolting
- 10ish hit the hay
This has been a really productive rhythm for me: socially, mentally, spiritually and physically.
During the week it's common for me to intermittent fast until 1pm. The key is pushing through the urge to eat around 9-10, then I can easily go to 1 or even 2pm. No problem.
One day a week, I get up to the factory and check on production, QC, etc.
Weekends are similar. Still hitting it early on Saturday. Surfergirl gets out on the water. The afternoons usually involves chores or catching up on work. Sunday is the day of rest, and I've been honoring that for 30+ years now and absolutely love it...
... I'm thinking of not blogging on that day and unplugging completely.
Now, why am I sharing all this?
I think a lot of you are like me, trying to find a rhythm to groove to. When were in that groove, life is so much easier and pleasant. When we're out...
... we just aren't as productive as we could be.
For example, one of the new products we added was a RaceDay Bag for running...
... and we ran out.
I blame it on the recent travels, but I also think the rain had a lot to do with it. We've had so much rain and I've been going out in the windows the weather has presented. Weak, I know.
The good thing is we make everything here.
We aren't employing kids in China or other parts of Asia.
We don't have to wait for a boat and pray the dock workers are working.
I was thinking about that the other day. The world is a weird place and their are tremendous forces in play. The fact that we are producing here, in a strict state, is a huge advantage to us and I don't think I talk about it enough.
Where your gear comes from matters.
So, we got out heads together and added Made In USA to our logo above.
The only thing we haven't been able to make here is gloves, it's a leather thing. Weird, that weird world again. One day we'll get that mastered.
In the meantime, I'm listening to my inner drummer and following my celestial band leader...
... so I can rip on raceday.
https://pedalindustries.com/collections/raceday-calendars™
This is such a powerful tool for accomplishing great things throughout the year.
Just yesterday SurferGirl was in here looking at what I have planned and writing in things of her own, and family things, etc.
Gotta keep all the bandmates in tune and on the beat.
$30, shipping included.
Stock is dwindling, I'm not making more.
Ships free.
Can make in your team colors.
https://pedalindustries.com/collections/raceday-calendars™
----
162.4
7.5ish hrs Sleep
0 RaceDay Ready Strength Circuit
20 minutes recovery
120 minutes reading + Journaling
https://www.strava.com/athletes/10248
THE 1 THING PROS DO AND AMATEURS DON'T, BUT COULD
Mar 16, 2023
by TODD BROWN
I LOVE PRO RACING. Seeing the teams, the attention to detail, the whole attitude and vibe pros radiate. The weird thing is...
... some pro's are so amateur and some amateurs are so pro.
The difference isn't...
- Money
- Sponsors
- Equipment
- Training time
... nope, it's something so obvious it's easy to miss.
A bit of background:
Amateur (noun)
1784, "one who has a taste for some art, study, or pursuit, but does not practice it," from French amateur "one who loves, lover" , from Latin amatorem "lover, friend," agent noun from amatus, past participle of amare "to love"
Pros love racing.
Amateurs don't love racing enough.
It shows in everything pros do.
Sponsored or not.
Amateurs wing it.
Pros leave nothing to chance.
Weekend warriors vs.
Every Day Is RaceDay.
Every single day the pro works on their craft. They rest like pros, eat like pros, sleep like pros, recover like pros, train like pros.
It's not a matter of time as much as it's a matter of dedication and consistency.
I've seen amateurs spend ride a lot, spend immense sums of cash...
... only to be smoked by a pro on a mid-level bike, holding a fulltime job.
Amateurs diet.
Pros fuel.
Amateurs race.
Pros race to win.
And before you get all itsnotaboutwinning on me, you know where I stand on that...
... the pro leaves nothing on the battlefield, win or lose.
Amateurs take two pedal strokes, and coast.
Pros keep pedaling.
Here's a little pro secret: it's easy to maintain pro once you...
Dedicate.
Commit.
Plan.
Do.
... we're all counting on you.
https://pedalindustries.com/collections/raceday-wallets/products/custom-name-raceday-wallet
There are two tools that I find invaluable for staying on the Pro path.
The Giant RaceDay Calendar...
... and the reminder wallet.
I have printed a wallet with an outrageous goal going on 4 years.
Not only is at a constant reminder of what I'm after, but it's made of inner and has a true cycling vibe...
... plus, it slides perfectly into a jersey pocket.
Type into the Custom Name field what you want on your wallet.
https://pedalindustries.com/collections/raceday-wallets/products/custom-name-raceday-wallet
161.7
7.5ish hrs Sleep
1 Strength training
20 minutes recovery
60 minutes reading + Journaling
https://www.strava.com/athletes/10248
THE TRUTH ABOUT ROLLING RESISTANCE
Mar 15, 2023
by TODD BROWN
THERE WAS A LOT OF DISCUSSION ABOUT WHICH TIRES to roll at the races last weekend. Faster treads vs more traction. Tire pressure matters, too...
... does any of it really matter?
Definitely.
But, that is not the rolling resistance I'm most concerned with.
The real rolling resistance to worry about is rolling through life avoiding the scary stuff. The great Ryan Holliday says The obstacle is the way. The great Steven Pressfield says Resistance points to what we are called to do.
In other words...
... do the scary stuff.
More directly for us...
... sign up for the scariest races.
The races and events we are most likely to fail at,
most likely to truly suffer,
most likely to lose...
... are most likely to bring out our very best.
Publicly stating our goals adds bonus power...
... there is massive resistance to that.
---
Speaking of which I have been experiencing a lot resistance to writing my next book: RACEDAY READY - a philosophy for ripping on and off the bike every day.
Here's an excerpt:
You want to know the answer to the other comments, particularly this one…
What are you doing?
It’s not a mystery, if you’re patient. I blog every single day about exactly what I am learning and applying. How it works. How to incorporate it. Plus, I post every single workout and how much I sleep, weigh, read, write.
So, when someone poses the question What are you doing? I quip, read the blog.
Who has time for that?
There are over 2000 posts at this point. Plus, the newly added video and podcast readings and riffs of each post.
For this reason, I have written this book. Yes, it’s for you to absorb. It is also for our kids, their spouses, their children…
… because this is would have been so valuable to me 30 years ago.
At that time, I called myself Fat Todd...
---
https://pedalindustries.com/products/the-limited-edition-special-hoodie
How can you resist this hoodie? $35, ships free.
Plus!, grants early access to this limited edition kit
$35
Order Now, quantities are limited and dwindling.
https://pedalindustries.com/products/the-limited-edition-special-hoodie
What's more fun than a blog post?... me riffing on it.
----
163.7
7ish hrs Sleep
1 Strength training
20 minutes recovery
90 minutes reading + Journaling
https://www.strava.com/athletes/10248
WE DO THIS BECAUSE THEY DON'T
Mar 14, 2023
by TODD BROWN
IT'S HARD TO GET UP EARLY and get dressed in the dark and cold and roll out into pre-dawn in our underwear, but we do it...
... because they aren't.
They are sleeping, cozy and mostly soft.
We are up, uncomfortable and hardening ourselves.
It's easy to say no to a donut when we have the power to say yes to doing hard things.
I said yes today,
to the hard group ride.
I said yes today,
and I'm darn glad everybody else did, too!
Where would we be without riders who are equally committed to do the hard work?
https://pedalindustries.com/products/the-limited-edition-special-hoodie
Do you know who puts the Industries in PEDAL Industries?
The industrious,
on and off the bike
those get after it every day,
If that's you, check out this hoodie. $35, ships free.
Plus!, grants early access to this limited edition kit
$35
Order Now, quantities are limited and dwindling.
https://pedalindustries.com/products/the-limited-edition-special-hoodie
What's more fun than a blog post?... me riffing on it.
----
163.7
7ish hrs Sleep
1 Strength training
20 minutes recovery
90 minutes reading + Journaling
https://www.strava.com/athletes/10248
THE BURNOUT PROBLEM
Mar 13, 2023
by TODD BROWN
I INTENDED TO WRITE ABOUT THE VIRTUES OF TIME OFF. But, I wound up grinding for 9 hours straight, trying to catch up after the road trip. My output dwindled, the sun broke through...
... and a battle ensued.
The 14 days of riding in a row, 6 of them racing, vs sitting in my office grinding from sun up.
My body ached to rest, my soul longed to get outside.
I can definitely burn out on racing, same for training with an agenda...
... but there's nothing more rejuvenating than rolling on two wheels.
So I kitted up
kept my HR low
and lightly tapped the pedals.
It's good to be home.
Here's the burnout problem.
There are some really fun and good races to be had during the next 6 weeks...
- Team Big Bear's endurance race, 3/18
- Sagebrush Safari best XC race in SoCal, 3/25
- US Cup XC on Vail's new sweet single track course, 4/1
- State Road Race is back, and I love the course, 4/8
- BWR San Diego, I've never done it, 4/15
- Sea Otter, Fuego XC, 4/22
... I've already signed up for 5 of the races because each one that I learned about seemed better than what I'd already committed to do.
Last weekend was my A race for the first half of the year.
I didn't plan to ramp things back up until summer, for Marathon Nationals in September. I thought I'd do a few events in the spring for fun, not 6.
Then, the state road race was rejuvenated and ya know I gotta take a crack at that.
Then, I heard about US Cup and how can I pass that level of competition up?
Right now, looking at the calendar seems daunting. I will definitely burn out if I try and treat them all as A races.
That's impossible.
I can probably pick 1, and do the rest for fun and practice.
Even then, there is a fair amount of travel and the ensuing chaos that always goes around getting all the equipment dialed in perfectly. Which means, I will probably skip one or two and definitely roll in on a half ready bike.
The key to not burning out, is to keep it light and get myself in a headlock if I waver for one moment on committing to making more than one of these races and A race...
... which will it be?
We'll see.
(Why did I sign up so early you ask? Because I like to help the promoters sleep easier, it's so stressful wondering if anybody will show.)
https://pedalindustries.com/collections/raceday-calendars™
This is such a powerful tool.
Stock is dwindling.
Ships free.
Can make in your team colors.
https://pedalindustries.com/collections/raceday-calendars™
----
164.8
7ish hrs Sleep
1 RaceDay Ready Strength Circuit
20 minutes recovery
60 minutes reading + Journaling
https://www.strava.com/athletes/10248
RATIOS I LIKE
Mar 12, 2023
by TODD BROWN
THE CACTUS CUP enduro is the final stage of a super fun weekend of racing desert terrain. Rolling, fast and short, punchy climbs. Plus, my favorite component...
... a little bit of danger.
All racing has danger, but this racing is unique.
Nearly everybody sheds a little blood.
Cactus rips and tears at your arms and legs.
Rocks will leave scars to match the lifetime memories.
Slip and slide on the sand and it'll take a layer of skin off faster than a Makita.
For every mile raced, it's hard to match the fun and bloodletting.
I like it.
I'm forced to pay attention.
Under those conditions it's easy to slip into a state of flow, and critical to stay there. No mind wandering, no day dreaming, no bird watching...
... just flowing fast.
On today's enduro stage, we all raced our XC bikes because it's not that difficult. The promoter calls it the hangover stage...
... I call it fun.
We, all our crew, ride to each of 3 stages together, then race all out down some fast trails time trial style for 3-6 minutes.
It's relaxed a very relaxed atmosphere in between the intense effofrts. We chat and enjoy the beautiful wide open desert.
I had a few flesh tears,
others some skin sanding,
and one a very nice, deep slice.
Did we care?
Nope.
That's that we signed up for.
Racing.
Life.
https://pedalindustries.com/products/the-limited-edition-special-hoodie
At the awards ceremony it got a little chilly in the shade, so I busted out this lightweight hoodie.
If that's you, check out this hoodie. $35, ships free.
Plus!, grants early access to this limited edition kit
$35
Order Now, quantities are limited and dwindling.
https://pedalindustries.com/products/the-limited-edition-special-hoodie
What's more fun than a blog post?... me riffing on it.
----
162.8
7.5 hrs Sleep
0 Strength training
0 minutes recovery
20 minutes reading + Journaling
https://www.strava.com/athletes/10248
ARE YOU A BELIEF STACKER?
Mar 11, 2023
by TODD BROWN
FOR YEARS NOW, my prerace meal before an epic distance has been a can of sardines. I'm partial to the King Oscar's, Mediterranean style. And, I like 'em...
... 2 hours before the race.
- Protein
- Salt
- Fat
What could be better?
I can think of about a million things that could taste better...
- pancakes
- bacon
- eggs
- waffles
- butter
- syrup
- crepes
... to name a few.
But, for me it's sardines.
They fill me up,
they go down easy.
Today, I chased them down with chocolate French crepes I get at Costco.
I'm sure you can get on board with the crepes.
How about the sardines?
Too low brow?
fishy smelly?
gross?
I hope so, because I give y'all way too much of my secret secrets as it is.
Now, you might be thinking there's no way he does that on purpose?
You'd be wrong.
Superstitions die hard for a reason...
... they work.
Belief is everything in competition.
Would things have gone as well as they did today without my sardines?
Probably.
But, that is not the point.
The point is belief stacking works.
It wasn't just the sardines.
It was also...
the white socks and gloves I saved for today,
the fresh jersey and new prototype bibs,
quietly lubing my chain last night,
listening to my play list,
warming up by myself,
a dusty, dirty frame,
glasses over strap,
... little things I like to do.
No, none of it really matters.
Training matters.
Fueling matters.
Sleep matters.
Belief stacking is the final polishing,
and it's often the difference between a great day and a good day.
https://pedalindustries.com/collections/raceday-calendars™
Want to turbo charge your beliefs?
- Get this giant calendar
- Place it where you can see it daily
- Write in red Sharpie your top A race
Stock is dwindling.
Ships free.
Can make in your team colors.
https://pedalindustries.com/collections/raceday-calendars™
----
162.5 (better)
8ish hrs Sleep
0 RaceDay Ready Strength Circuit
20 minutes recovery
60 minutes reading + Journaling
https://www.strava.com/athletes/10248
ANOTHER PR?!
Mar 10, 2023
by TODD BROWN
THERE ARE LOTS OF REASONS TO KEEP GETTING PRs. Since I just PR'd the TT course at Cactus Cup, after racing it for my 4th time...
... do ya wanna know what I did?
The most important thing, I didn't do.
We had great weather.
The first year, it was well over 100 degrees. Today was low 70's, slightly cloudy.
Good temps.
Good lighting.
Now, here's what I did personally that I think made a difference:
- I raced with a larger beefier tire up front, a Continental Cross King 2.35
- I've purposely spent most of my time training on my MTB. Training the position, training I raced in today. I cut out all gravel riding, and reduced my road riding... about 4 hours on the road, 8-10 on the MTB.
- Got another great night of sleep.
- I pre-rode the course 3 times Monday, and then road the XC course the rest of the week which is the same type of dirt. Very hard dirt, with small pebbles of decomposed granite on top. It's unique to the desert and requires a different feel than what we ride at home.
- Because I follow my Cowboy Strong philosophy that I teach in the RaceDay Ready 10-Week Challenge, I am always riding with a little fatigue due to the fact that I'm doing strength training every single day. I haven't been able to do that for a week now, as I've been on the road, and I think my body is just super fresh.
- I followed my warm up protocol of starting an hour before the short TT (the longer the race the shorter my warm up). I rode easy for 35 minutes, then brought my heart rate up with 2 minutes on 2 minutes off at threshold for 16ish minutes, and kept spinning until 2 minutes to go.
- Racing the same format last weekend, with a TT last Friday, was a good reminder of what it takes to do well in a TT... as someone who never does intervals, I need to do races that are similar to get the feel of the effort required.
Here is what I didn't do:
- I didn't freak out that I'm heavier by about 5 pounds than last year, that I had a nasty flu for 10 days early Feb, or that rain as hindered the training.
- I didn't waste any energy worrying about starting 2 hours after my competitors when it was warmer and windier - my fault for screwing up my registration.
- I didn't hit it hard from the get go and try and get my HR up asap to gain every second possible by starting fast. I brought my speed up gradually, paced myself so i could pound the one 3ish minute power climb and every climb from there to the finish.
There you go.
As for data, saw my HR get into the 180s for the first time in a year...
... on that power climb.
It probably happened at last week's TT as well, but I had no data for that ride due to Wahoo Tickr malfunction.
Wins are nice,
PRs are better!
https://pedalindustries.com/collections/raceday-calendars™
I had multiple racers come up to me today and tell me this weekend has been on their Giant RaceDay Calendar.
Do you know why?
Because there is nothing more powerful than a giant calendar with you races written in Sharpie.
Stock is dwindling.
Ships free.
Can make in your team colors.
https://pedalindustries.com/collections/raceday-calendars™
----
164.2
8ish hrs Sleep
0 RaceDay Ready Strength Circuit
40 minutes recovery
90 minutes reading + Journaling
https://www.strava.com/athletes/10248
THIS IS NOT THE PILL YOU ARE LOOKING FOR
Mar 09, 2023
by TODD BROWN
I'M A SUCH A SUCKER. Some people fall for nice legs, others broad shoulders, a sweet smile. Me, I'm a total sucker...
... for a bad@$$.
And, I'm finding more and more of you since we expanded our bags to include triathletes and runners.
We may look different, move different, play different but in the end it's all the same...
... people pushing their limits.
I love it.
If you've taken the 10-Week challenge then you know about Cowboy Strong and my cousin Norman.
Check out Becky:
I'm the tiny female version of Norman:. a full-time horse trainer, with 22 horses, 1 miniature donkey, and various stray dogs to care for on my ranch in Texas. I have those cowboy callouses from hay bales, feed sacks, manure forks, and lead ropes. I feel that all of this has kept me relatively injury free as a competitive runner, and recently, functional fitness athlete.
Yep.
Cowgirl Strong.
She continues:
I appreciate your promotion of fitness as a lifestyle. It's so important in this "take a pill for everything" world we're living in.
Eating dinner at the bar tonight (I'm on a road trip), a commercial popped up for a weightloss pill. It seamed insane to me.
Dad bods playing soccer, good.
Dad bods working up a sweat, more good.
Dad bods loading up their plates at the barbecue, WTH?
When we commit to a life of bad@$$ery...
... there is no need for pills.
There is only one need - to be excellent.
- Physically
- Mentally
- Spiritually
- Socially
A proper focus eliminates all desire to deviate...
... and reveals that excellence is actually the easier path.
https://pedalindustries.com/pages/raceday-ready-2023-ala-todd
This is the pill you need.
Are you up for the challenge?
https://pedalindustries.com/pages/raceday-ready-2023-ala-todd
----
162ish
8ish hrs Sleep
0 RaceDay Ready Strength Circuit
40 minutes recovery
90 minutes reading + Journaling
https://www.strava.com/athletes/10248
https://www.instagram.com/pedalindustries
https://twitter.com/pedalindustries
WHY RACE AT ALL?
Mar 08, 2023
by TODD BROWN
THOUGHT EXPERIMENT: Why do you race? And before you say, I don't race...
... you race.
We all do.
We might not pin on numbers or tie on plates, but we sure as heck know our PRs...
... and go for the City Limits signs.
So, why do you race? Because you like...
- the action?
- camaraderie?
- the ego boost?
- a fitness check in?
- inspiration by humiliation?
... whatever your reason, what would happen if you stopped racing?
The racer who simply loves riding,
will race harder and longer
than the racer who loves
the finish line.
https://pedalindustries.com/products/the-limited-edition-special-hoodie
Do you know who puts the Industries in PEDAL Industries?
The industrious,
on and off the bike
those get after it every day,
If that's you, check out this hoodie. $35, ships free.
Plus!, grants early access to this limited edition kit
$35
Order Now, quantities are limited and dwindling.
https://pedalindustries.com/products/the-limited-edition-special-hoodie
What's more fun than a blog post?... me riffing on it.
----
165
7.5 hrs Sleep
0 Strength training
20 minutes recovery
900 minutes reading + Journaling
https://www.strava.com/athletes/10248
DO YOU HAVE FRENEMIES
Mar 07, 2023
by TODD BROWN
MAYBE IF WE WERE GETTING PAID IT'D BE DIFFERENT. But, we aren't. We are just racing for fun and sport and competition...
... the challenge.
Along the way friendships are formed.
Oh, I've managed to ruffle a few feathers along the way. Maybe it's just part of doing all you can to be your best that drudges up a few haters. Not a big deal...
... maybe a compliment?
Far more common is to meet so new people, who are also committed to excellence on and off the bike.
Friends before the race.
Enemies during.
Buds after.
I received a nice note from Adam, who one the overall last weekend. We only know each other by doing this one race, in Tucson AZ, since 2018. Over time, we have battled back and forth on each stage...
... and I look forward to seeing him each year and catching up.
Above is a picture of Dan and I after the last stage. We met this year, and we battled all three days. He held onto 3rd place overall by a whopping 3 seconds.
Below is David, from MO. We connected when he purchased a RaceDay Bag 4 years ago...
... and he happened to be in Tucson this past weekend and noticed the van.
The point is, if you're going to races and make friends...
... you're doing it right.
https://pedalindustries.com/products/the-limited-edition-special-hoodie
And if you're wearing this hoodie, you're definitely part of a friendly tribe of dedicated athletes.
Ships free.
Grants early access to this limited edition kit
Order Now.
https://pedalindustries.com/products/the-limited-edition-special-hoodie
What's more fun than a blog post?... me riffing on it.
----
165ish (Surfergirl diet got me)
7.5 hrs Sleep
0 Strength training
20 minutes recovery
30 minutes reading + Journaling
https://www.strava.com/athletes/10248
THERE'S A BEE IN MY BIBS!
Mar 06, 2023
by TODD BROWN
RACING CAN BE SO WEIRD. You're shoulder to shoulder with someone. Everyone is working so hard. But, we get tired and get crabby and sometimes...
... behave poorly.
I prayed things would be different.
Yep.
I actually said a little prayer before heading out to race...
- Help us all to ride safe
- The officials to have an easy job
- And help me to be kind and understanding
That last part is pretty much why I don't race crits any more. The are so gnarly, so technically challenging. Everyone is on the edge because the danger is so high...
... and, frankly, I can be a bit of a jerk.
Not on purpose.
But, when tensions are amped and emotions raging, it's a challenge to give another racer the benefit of the doubt let alone...
... a freakin' inch of road.
So, on lap 5 of yesterday's race when I politely inquired of another racer...
Hey, any idea what lap we are on?
Yes.
What lap?
You should know.
No, what lap are we on?
You should know, that's racing.
So you're not gonna tell me?
He looks at me, smiles, looks away.
I think, Jerk!
Ok, well, you can close that gap I just opened...
Yes, not my finest moment.
I was so tempted to go for it right then and there...
... the bee was definitely in my bibs.
That little exchange served to pump up the adrenalin for the plan I'd hatched in the morning.
As he closed the gap, I slid back bottling all that silly emotion up. Time to disappear for lap and fein exhaustion.
The things we do for a win.
It's pretty darn fun.
If we stay cool.
Playful.
https://pedalindustries.com/products/the-limited-edition-special-hoodie
Like this playful, midweight, hoodie.
Ships free.
Grants early access to this limited edition kit
Order Now.
https://pedalindustries.com/products/the-limited-edition-special-hoodie
What's more fun than a blog post?... me riffing on it.
----
163ish
8 hrs Sleep
40 pushups and air squats
0 minutes recovery
90 minutes reading + Journaling
https://www.strava.com/athletes/10248
THE DIFFERENCE BETWEEN RACING FOR THE WIN AND RACING FOR VICTORY
Mar 05, 2023
by TODD BROWN
I HAD ONE PLAN TODAY, victory. Friday, I winged it on the time trial. Yesterday, I raced to win. Today, I went for the victory...
... which is unlike winning.
In fact, for me, it's a completely different mentality.
Winning is about hedging and managing and strategy and doing what it takes and nothing more...
... to win.
That's nice, but nowhere near as satisfactory as the feeling of knowing there was nothing more to give, vanquishing my fears of losing, risking everything...
... this is victory, regardless of the outcome.
I woke up with this mental image: a greased pig, wreaking havoc and uncontainable.
Can't image a better vision.
Of course, it's easy to feel that way after a great night of sleep in an outstanding hotel...
... before the first hard stomp on the pedals.
(Surfergirl turned in my points to stay at the Lowes, and why not?)
My warm up was spot on this time.
1 hour.
45 minutes easy on the pedals.
15 bringing the heart rate up and stoking the fires.
For some reason, I lined up at the back of the pack even though I predicted it would start out hard. Heck, I even thought about the same thing before hatching my plan to go on the 7th lap.
So, I got to spend that first mile or so chasing and hustling my lycra up to the front.
For 5 laps I went with every attack, or let it go and bridged up, or pushed on when things slowed down. We needed to suffer, and make the teams work, and tire out the sprinters.
During that time, I was able to ferret out who could handle their bike in the turns, who's wheel was good to follow and who had something left to give on the day.
My plan, hatched the night before was to go for it on the last climb of the 6th lap, rail the turn at the bottom and keep on going.
It almost worked.
What happened was just as good, if not better.
The teams were sprinting for the bonus seconds on lap 6, completely stretched out the field, got their seconds, then shut down the pace...
... I sailed on by, and kept going.
Then Gerry, who smoked us in the tt, passed me like I was standing still.
I looked back.
I had a good gap.
Gerry was pulling away.
I buried myself to catch up...
... and he eased up a bit.
Thanks for waiting, give me a minute to recover.
He gave me 3 minutes, to the top of the climb.
As I'm pulling through, I look back and see a white jersey.
Dang.
They caught us.
Nope.
It's yesterday's hero Gary.
I can't believe he made it across the gap. We have a good 15 seconds and now we are rolling and rotating.
It's on.
We are smooth, and committed.
Greased pigs, on the loose.
Into the bell lap, we have nearly 30 seconds. That 7th lap was the fastest of the day for me.
Gary is gassed.
Hang on bro, recover.
Gerry, Gary is struggling.
We couldn't wait, but it was cool if he skipped a few pulls. It was too much. Gerry is such a powerhouse uphill, it's just a battle staying on his wheel.
With 2k to go, we still had 20 seconds.
We started the mile or so downhill to the last turn.
This is where we would lose a lot of time. The bunch was anxious to pull us back, some wanted to hang onto their GC positions, some wanted to win the stage...
... they'd have to wait another day.
300 meters to go.
It's a drag race for the line.
Today was that rare instance, where a victory comes with a win.
Insights:
This was the first race in quite a while where I have felt really good, didn't battle any cramps, and had excellent energy.
- Great sleep
- Arrived 2 hours early
- Proper 1 hour warm up
- Consumed 600 calories, 400/hour
Those little details probably made the difference. But, who knows? The older I get, the more difficult it is to predict good days on the bike.
Marco Colbert, with a lot of great people from the city and volunteers, has rescued the Tucson Bicycle Classic. USAC, had a really pro and friendly staff, which I found to be very refreshing. If you are looking for a helluva fun weekend of racing, in the beautiful winter desert...
... get your buns out here next year.
https://pedalindustries.com/pages/raceday-ready-2023-ala-todd
Victories start way before the gun goes off.
Are you up for the challenge?
https://pedalindustries.com/pages/raceday-ready-2023-ala-todd
----
163ish
8ish hrs Sleep
0 RaceDay Ready Strength Circuit
40 minutes recovery
20 minutes reading + Journaling
https://www.strava.com/athletes/10248
IT'S MARCH, IT'S MADNESS
Mar 04, 2023
by TODD BROWN
THE TUCSON BICYCLE CLASSIC delivered another wild race. On the start line, race jitters were dialed way up because the temp was...
... dialed way down.
35 degrees.
USAC officials really, really, really like to see race numbers so there was serious deliberations on what to wear. Because the speeds can be very high on the long, long, long decent I opted to go aero.
- Skull cap
- Base layer
- Neck gator
- Two jerseys
- Arm warmers
- Plastic trash bag pieces over socks
- Covered holes on aero helmet with tape
Nobody warmed up much.
Too darn cold.
I stayed in my light down jacket as long as possible. Still, I was shivering as we waited for our wave to roll off. Surfergirl took it from me with 2 minutes to go.
Like everyone else, I was anxious to get it on...
... get that blood pumping.
We hit the first few hills pretty hard.
It felt good.
Well, I felt nothing.
The one thing that was way better than I thought was pullng that neck gator up over my face as we raced along the lumpy terrain before bombing down hill for 4 miles...
... at 30+mph in our underpants.
The racing?
Chaotic as usual.
Lots of free agents, like me, rolling the dice on attacks. A handful of teams willing to pull it all back. This carried on for 2 and half of the 3 laps, 60 miles, we'd race...
... then, the madness.
We turned right to go down the hill, I was in second position and let a gap open. These breaks were going nowhere...
... but, this opened up a bit.
The teams weren't working at all.
Then a bigger dude I thought had no chance to hold us off on the hill went.
2 guys up the road.
I waited for the teams.
The Adam went, and I thought for sure the race leader, Gerry, and his team would pull him back.
Nothing.
So I took a flyer, got within 5 seconds, could see the group was coming hard and waited for them...
... nothing.
The gap kept getting bigger and bigger.
They were gone.
3 guys up the road.
No teams working.
No free agents rolling the dice.
The only hope was they'd blow.
They didn't.
At the bottom of the 4 mile climb to the finish, my friend Gary took the front and really put it down.
Nobody could come around him.
He pulled off, everybody was gassed.
He went back and kept the heat on.
Heroic stuff.
Honestly, I thought I'd have something for the finish. Even though the time bonuses and lots of time were gone...
... it's still good to sprint across.
I had nothing.
Something, but not enough.
Adam won by over a minute, and picked up 13 seconds in time bonuses.
Impressive.
He has 53 seconds on Gerry, and a minute twenty on little ol' me who...
... somehow is still 5th overall.
Madness.
Tomorrow, I predict, is going to be lit.
The teams will have plans and the free agents got nothing to lose.
https://pedalindustries.com/collections/all-hats/products/black-skull-cap
This skull cap is so nice
Made from the same luxurious Italian fabric we use on the front of our #1 and PRO jerseys this is breathable and moisture wicking.
Use promo code: CmonTodd!
to save 20%, ships free
https://pedalindustries.com/collections/all-hats/products/black-skull-cap
----
163ish
7ish hrs Sleep
0 RaceDay Ready Strength Circuit
40 minutes recovery
20 minutes reading + Journaling
https://www.strava.com/athletes/10248
TIME TRIAL OF MY LIFE
Mar 03, 2023
by TODD BROWN
TIME IS A CONSTRUCT WE ALL AGREE ON, and can be very real for us humans. For all other creatures there is day and night. Measured or not, seconds can mean the difference in another construct...
... winning and losing.
Aren't you glad you have me making mistakes so you don't?
This is a great one.
I thought I was being so smart and clever. Earlier in the week, I pasted all my start times into my calendar on Outlook. For some reason, I thought to share them with Surfergirl.
Good thing.
This morning, after a solid night of sleep in the van, we popped down to the Waffle House.
I love Waffle House.
She'd never been.
It's one of the reasons I come to this race.
I really look forward to it.
It's a time machine.
Backwards.
Fueled up, I doublechecked my start time: 11:40:30 AM
It was 830ish.
Plenty of time to get to the start, 30 minutes away, and relax before a 60 minute warm up.
Everything was according to plan.
9:40 AM
Why aren't you getting ready?
Still have 2 hours.
Are you sure?
Yep.
It says 10:40 start.
What?
Right here.
O. M. G!!! Arizona is on MST, Outlook updated all the times!!!!!
That's a pretty big mistake.
Rookie!
I hustled.
She pinned numbers.
No time for proper warm up.
On the line, I had another genius idea.
My new TICKR HR monitor from Wahoo, had finally connected yesterday and was working great. During the warm up it was working great. On the start line, I decided to stop the ride, which it deleted I later learned, and start a new Ride so I could look at the miles and exact time.
It read 128 as the official counted down. This is normal for me, my HR gets pretty high right before...
... ready for battle.
As I rode away, it started to drop.
120
112
104
98
Yep.
98 bmp, as I'm getting after it in a 10 minute time trial.
I don't use a power meter.
I raced on feel.
This isn't totally new for me. Short MTB XC races, I often put my Wahoo in my back pocket so I can concentrate on the racing and terrain and ignore what my body is telling me.
Who knows what the difference would have been with the HR data?
I'm 5th.
27 seconds off 1st... 5 seconds off 3rd, 1 second off 4th.
Want to know what else I did wrong?
Why not...
... I didn't crank my shoes down and had to do that within the first 100 yds.
3 mistakes.
How much time did it cost?
Who knows?
Who cares?
It's just racing.
Good times.
Fun.
https://pedalindustries.com/collections/raceday-calendars™
Inventory is dwindling on the GIANT RaceDay Calendar...
... with magical properties of
- Increased Focus
- Superior Planning
- Dreamlike Results
The calendars ship FREE.
https://pedalindustries.com/collections/raceday-calendars™
If you like the blog, you'll LOVE the podcast version:
----
163ish
7ish hrs Sleep
0 RaceDay Ready Strength Circuit
20 minutes recovery
20 minutes reading + Journaling
https://www.strava.com/athletes/10248
IS THIS AIRBNB's LAST STAND?
Mar 02, 2023
by TODD BROWN
RACE TRAVEL IS IT'S OWN THING, and if you're like me and don't do it much it can really be a roll of the dice. While I have generally had good luck...
... not so this round..
I should have known it would be amateur night when I had to meet the owner for the key.
After a brief run through, and assurance the place will heat right up, he was gone.
A few minutes later we discovered there was a major roof leak, water soaking down the wall and dripping all over the only toilet and puddling on the floor.
While he circled back we went to dinner at Reilly for "craft" food and drink. We ordered a giant salad, meatballs and a small pizza...
... it was excellent.
Upon returning, the heater was making all kinds of heater sounds and pushing all kinds of arctic air.
We took hot showers while we waited for the owner.
It's not heating up.
Let me get my mechanic down here tomorrow.
Don't worry about it, we aren't staying.
Ok, I'll refund everything.
Great.
The thing is, I didn't want a refund. I wanted a little place, central to the races, where I could relax and stretch and generally enjoy a bit of racing and time away with Surfergirl.
Here's the good news:
- We have a van,
- A comfy bed
- A heater
And I'll have something to be pissed off about tomorrow, which is requisite for...
... putting down a blistering time in a short time trial.
https://pedalindustries.com/collections/raceday-calendars™
Inventory is dwindling on the GIANT RaceDay Calendar...
... with magical properties of
- Increased Focus
- Superior Planning
- Dreamlike Results
The calendars ship FREE.
https://pedalindustries.com/collections/raceday-calendars™
If you like the blog, you'll LOVE the podcast version:
----
162.8
7,5 hrs Sleep
0 RaceDay Ready Strength Circuit
0 minutes recovery
30 minutes reading + Journaling
https://www.strava.com/athletes/10248
THE ONLY GIMMICK GUARANTEED TO WORK
Mar 01, 2023
by TODD BROWN
DO YOU AHVE A FRIEND LIKE MINE? He's younger than me, was a standout athlete in high school, and...
... is in terrible shape.
I took him on a bike ride once.
Three miles of flat ending with a slight incline at the end of about 20 feet spread over about 100 feet.
Nothing.
At the top, poor fella, he had to get off the bike and lay down.
I literally thought he might be having a heart attack.
Over the years, among other attempts to regain some health he has...
- Hired a trainer at the gym
- Hired a chef
- Intermittent fasted
- Considered surgery
... and here's the latest: a diet suppression pill.
Speaking of hills to die on, I will die on this one...
- pick an event
- make a commitment
- be as ready as possible.
... this is the way.
The trainers, chefs, coaches, diets, surgery...
... are crutches.
Catalysts at best.
He will continue to fail and struggle and decline. It's rather sad. I would love nothing more than to see him return to being...
... an extremely capable, high-performing athlete.
Cut the crap.
Pick an event.
Get his butt in gear.
Yes, I've told him that with all the love and kindness and encouragement I can.
I know you're doing the same with your friends.
Keep inviting,
Keep showing the way,
Keep being the awesome person you are.
https://pedalindustries.com/collections/raceday-calendars™
Inventory is dwindling on the GIANT RaceDay Calendar...
... with magical properties of
- Increased Focus
- Superior Planning
- Dreamlike Results
The calendars ship FREE.
https://pedalindustries.com/collections/raceday-calendars™
If you like the blog, you'll LOVE the podcast version:
----
163
8 hrs Sleep
1 RaceDay Ready Strength Circuit
20 minutes recovery
60 minutes reading + Journaling
https://www.strava.com/athletes/10248
https://www.instagram.com/pedalindustries
https://twitter.com/pedalindustries
BATTLING THE NPCs
Feb 28, 2023
by TODD BROWN
IF YOU BELIEVE IN THE SIMULATION, then you've got to consider the reality of NPCs. Christians know the verse In the beginning was the Word, coders use words and text...
... to create virtual worlds.
Today, I was an NPC.
For gamers, NPCs are non-player combatants. Their threat is real, they are easily killed, there isn't a human player controlling them...
... they are part of the simulation.
I had every intention of doing the local group ride today. It's been months, and I needed a final beat down before the racing starts on Friday.
Up early.
In the van.
Rain started pouring.
I was easily taken out of the game as the road soaked and the tires hydroplaned. While I generally enjoy the occasional ride in the rain...
...not this one,
not on my race bike,
not right before I'll need it working perfectly.
And why ride soaked for 3 hours?
Maybe I'm not an unconscious NPC?
Maybe we are in a simulation?
Either way, I'll be back out later today when the clouds clear. Gotta get that final hardy ride in...
... no NPCs are showing up at the races.
Are they?
https://pedalindustries.com/products/join-the-pedal-posse-monthly-subscription
If you're feeling like an NPC,
if you need a weekly kick in the lycra,
if you thrive hanging out with players IRL...
... today is the last day to join us who are playing the big game.
https://pedalindustries.com/products/join-the-pedal-posse-monthly-subscription
----
162.8
7 hrs Sleep
1 RaceDay Ready Strength Circuit
20 minutes recovery
60 minutes reading + Journaling
https://www.strava.com/athletes/10248
THIS IS WHAT DRIVES ME
Feb 27, 2023
by TODD BROWN
I'M GONNA PUT MY HEART OUT HERE, because I think you ought to know. There is one thing driving PEDAL Industries...
... it's not you, and it's not me.
It's us.
Not just you and me, all of us. The planet.
I realized this the other day. I've been inviting people to ride bikes for as long as I can remember.
Why?
Because it's fun, and a great way to do the cardio side of in shape.
There are 3 things necessary for this nefarious plan of ours to truly work wonders:
- Pick an event, 1 a year will do
- Recruit or join a Posse.
- Get RaceDay Ready.
Let me explain.
Having 1 event a year to train for is invaluable for those looking to stay in reasonable shape annually because it's always out there...
... reminding us to stick to the plan, however loosely.
Knowing our posse is going to meet us at the proverbial corner each week is integral to staying on course. Training can be lonely, and for many of us...
... our deepest friendships often start and strengthen via the hours we ride side by side.
Being RaceDay Ready is all encompassing, it is much more than having a low resting heat rate and putting out big watts. Being truly ready means we are growing not just physically, but socially, mentally and spiritually.
The most fulfilled racers I know really are well-rounded squares.
They have an event or two on the horizon, a good group of riding pals, and both wheels on the ground...
... unless they're purposely shredding the gnar.
This what drives me to make the products we make, and to make them all customizable for each of our riding groups, teams, etc...
... there is something special about a uniform.
We showcase the colors and shapes and words that inspire and bond us into our unique tribes. For us, those tribes are made up of
- athletes
- adventure
- camaraderie
Want to make something amazing for your tribe?
https://pedalindustries.com/products/add-more-custom-products-to-my-store
Everything we make I've had a hand in creating and tested the heck out of...
... you can be sure it's quality.
Click here to set up a FREE design consultation.
https://pedalindustries.com/products/add-more-custom-products-to-my-store
https://pedalindustries.com/products/join-the-pedal-posse-monthly-subscription
----
163
8 hrs Sleep
1 RaceDay Ready Strength Circuit
20 minutes recovery
90 minutes reading + Journaling
https://www.strava.com/athletes/10248
https://www.instagram.com/pedalindustries
https://twitter.com/pedalindustries
RACING LIKE AN ELEPHANT
Feb 26, 2023
by TODD BROWN
I CAN'T STOP THINKING ABOUT one of the insights from the book Into The Headwinds which I'm reading and how it applies to going fast on a bicycle by tapping into...
... our inner elephant.
Not a circus elephant on a bike.
We are primarily the products of thinking that is below the level of awareness.
That's the elephant.
Here's how it applies to bicycle racing.
New racers are like the rider, hyper aware and nervous and desperately trying to take it all in...
... think will power.
Experienced racers are like the elephant, much more relaxed...
... like daydreaming while driving home after work.
The rider has finite reserves.
The elephant has limitless energy.
Why is it so hard to establish a new habit? Because the elephant is in charge of the routine events in our lives.
Want to eat better?
Sleep better?
Train regularly?
The elephant is hard to overcome. Too much inertia.
However, the authors state...
If we do something with our rational/conscious self (the rider) long enough, we can train our intuitive/unconscious self (the elephant) to take over the task. The boundary between the elephant and rider is not static or impermeable.
I see it so clearly now.
In the beginning racing, particularly off road, required massive amounts of emotional energy. After years of riding and racing, instead of being nearly panicked during tense and technical racing...
... I slip into a state of flow.
Do you see it now?
Have you had that feeling or sensation on or off the bike?
The caveat, of course, is long enough.
What is long enough?
I've read it takes anywhere from 21 days to 60 days to establish a new habit. Personally, I think it's impossible to eradicate bad habits but infinitely possible to...
... instill good habits.
We're all riders and elephants.
The idea of sitting atop an elephant and trying to get it to do anything seems impossible in my mind...
... good thing I'm a persistent sunuvagun.
https://pedalindustries.com/products/join-the-pedal-posse-monthly-subscription
If you're looking for a way to get control of your elephant, join our Posse...
... you have until the end of the month, 2/28, then enrollment is closed.
https://pedalindustries.com/products/join-the-pedal-posse-monthly-subscription
----
163
8.4 hrs Sleep
0 RaceDay Ready Strength Circuit
20 minutes recovery
120 minutes reading + Journaling
https://www.strava.com/athletes/10248
https://www.instagram.com/pedalindustries
https://twitter.com/pedalindustries
SAVE MONEY, FEEL GREAT
Feb 25, 2023
by TODD BROWN
SINCE THE WEATHERTHINGY SAID RAIN ALL DAY, I slept in. The plan, a few days ago, was to make this Saturday my last very hard day before next weekend's races...
... I did the next best thing.
Out in the chilly garage, I got down to business.
Threw the race bike up in the stand,
pulled out the race wheels,
mounted new tires,
lubed the pulleys,
waxed the chain,
race readied,
the bike.
Once done, the rain ceased for a few minutes. I took it for a brief spin...
... the bike felt amazing.
There's something about being able to do my own wrenching that is both...
... satisfying and energizing.
The investment of time to learn what and how to do the basics, and a few dollars in equipment...
... is one of the best returns we'll ever get.
Confidence.
I felt so good, I bundled up and took a shot at dodging the storm clouds coming in off the ocean.
Ninety minutes later a soggy and cold mechanic rolled home on the Frankenbike...
... ready as I'm gonna be.
https://pedalindustries.com/products/join-the-pedal-posse-monthly-subscription
It's been good to have The Posse keep me on track...
... we start a new month next and there are a few spots available.
https://pedalindustries.com/products/join-the-pedal-posse-monthly-subscription
----
163.3
9 hrs Sleep
0 RaceDay Ready Strength Circuit
20 minutes recovery
120 minutes reading + Journaling
https://www.strava.com/athletes/10248
DO YOU HAVE A SYSTEM?
Feb 24, 2023
by TODD BROWN
IT'S REALLY HARD TO HAVE DISCIPLINE. For those who do, the results are amazing. For those who don't, like me...
... we have a secret.
We get all the benefits of discipline while having none.
What?
Yes.
It's called habits.
We don't think about habits, we do them. According to Duke University...
... 40% of our behaviors are habits.
We all have the habit to hop our bikes.
Meet the group at the corner.
Weekend morning ride.
We don't question Will I ride?, and our significant others think it's weird or something is wrong if we aren't on the bike at our normal time.
There's no decision,
no discipline.
We do it.
I was thinking about this because on the lightly attended due to heinous cold and blasting wind group ride someone said...
... I don't know what you're doing, but keep doing it.
You know exactly what I'm doing, I post it all every day.
I know.
Then do it.
It's hard.
It's not, it's just a few habits.
Personally, I wish I'd been practicing them my entire life.
They aren't complicated.
Easy to remember.
Effective.
https://pedalindustries.com/pages/raceday-ready-2023-ala-todd
https://pedalindustries.com/pages/raceday-ready-2023-ala-todd
----
163.1
8 hrs Sleep
1 RaceDay Ready Strength Circuit
20 minutes recovery
60 minutes reading + Journaling
https://www.strava.com/athletes/10248
HOW OLD ARE YOU?
Feb 23, 2023
by TODD BROWN
ONE OF THE BEST THINGS I DO ALL WEEK is to check in with The Posse. We review how the previous week went, how this week's going, our progress for the next big race...
... it's magical.
To listen how these other athletes are juggling life and fitness goals, their approaches and secrets, is incredibly powerful.
I learn so much.
Something stood out to me tonight. Their energy and enthusiasm is unmistakably youthful.
I had to ask...
How old are you in your head?
22
17, maybe 23
32
27
... nothing remotely close to our actual ages.
It shouldn't be surprising.
All of us are in phenomenal shape, with real health and performance goals...
... that make us stretch.
Are we stretching out our lives?
Going to live longer?
Who cares?
It's not about how many days we have,
it's about how good the days are.
We're approaching a new month, which means we are opening up membership in The Posse again.
You have until 2/28 to join.
https://pedalindustries.com/products/join-the-pedal-posse-monthly-subscription
https://pedalindustries.com/products/join-the-pedal-posse-monthly-subscription
----
163.7
8.2 hrs Sleep
1 RaceDay Ready Strength Circuit
20 minutes recovery
60 minutes reading + Journaling
https://www.strava.com/athletes/10248
I'LL HUFF AND I'LL PUFF
Feb 22, 2023
by TODD BROWN
THE WIND CAME THROUGH AS PREDICTED. 25-30 mile an hour gusts, mostly tailwind on my way south to meet the group. I expected the turnout to be light...
... only the brave, crazy and stupid would show.
Which one was I?
You be the judge.
Normally, the group is 30-40 strong.
Josh and I rode down to meet...
... 4 guys?
4?
6 total.
Once we cleared the first hill and got up on the mesa the headwind was blasting us.
Everybody took a pull.
One guy bailed out.
5 of us.
On the mesa, the road snakes and the wind shifts from the right side to the left side and back to the right...
... we lost another.
4 of us.
The thing about the wind is it's just annoying.
- You really have to wrestle with the bike because it's weaving all over the place.
- It's so noisy you can't talk.
- Literally a drag.
The fact is, it's not really any harder than riding up a steep grade in terms of effort.
I'm used to that from all the mountain biking.
A lot of roadies aren't. They are used to taking a pull and relaxing, or just sucking wheel the whole ride. When the wind blows, suddenly they are super defensive.
The fact is, most of the ride was high tempo to low threshold. Comparing the effort to previous weeks on the same ride I actually spent less time in threshold.
It was easier.
But, the wind is so annoying it feels a lot harder.
Consequently, Josh and I did 90% of the pulling while the others sat in. I didn't care, I came for the workout.
At the turnaround, it was just me and Josh.
2 little piggies battling the big, bad wind.
What's the best way to ride in the wind?
If it's a huge group, and a headwind, it's pretty easy to just sit 15 riders back and hide. However, the moment that wind turns to the side it's a lot easier to be in the top 5-10 rotating.
In fact, I'd say it is almost always easier to be at the front doing short pulls because you're only in the wind for a brief moment then you are generally right back to being protected.
The farther back we get, the more squirrelly the riders get and the more difficult it is to conserve energy - physical and emotional.
It's just wind,
take a pull,
it's not a wolf,
get up front.
https://pedalindustries.com/products/the-limited-edition-special-hoodie
Train up front,
finish up front,
see the checked flag first.
Quantities are getting low.
Ships free.
Grants early access to this limited edition kit
Order Now.
https://pedalindustries.com/products/the-limited-edition-special-hoodie
What's more fun than a blog post?... me riffing on it.
----
163.3
7 hrs Sleep
1 RaceDay Ready Strength Circuit
20 minutes recovery
60 minutes reading + Journaling
https://www.strava.com/athletes/10248
https://www.instagram.com/pedalindustries
https://twitter.com/pedalindustries
YOU HAVE LESS THAN 6 MONTHS
Feb 21, 2023
by TODD BROWN
THIS IS A PUBLIC SERVICE ANNOUNCEMENT: You have less than 6 months until the Leadville Trail 100. That is for my friends...
... who think they have plenty of time to prepare.
They don't.
Neither do we, regardless of what we're planning to attempt this year.
We don't have plenty of time.
We have very limited time.
Every day we wait,
we have less time.
This isn't golf.
We don't have lucky days after not riding for months.
We have results of our preparation,
of our work.
I played tennis all through high school. Worked my way up to varsity. We were the worst team in the league, and I never made it out of round one at the championships. I played because my mom's boyfriend played and he kindly spent time with me. I didn't love it, I loved him. As soon as I left home, I quit playing. But...
... I'm always surprised how well I can hit the ball the first few swings.
Kinda like the first few pedal strokes after taking a lot of time off. It feels great...
... then it doesn't.
It hurts.
We wheeze.
Fire engulfs our legs.
The only way to avoid that on the day of reckoning is...
... training consistently.
Every day.
For the next 170ish if you're doing Leadville.
I'm not.
If was here is what I'd do:
- Every Saturday would be a long ride with big climbs at tempo. If I had children at home, I'd leave before sunrise and get home by 9ish.
- During the week I would begin with 1 intense group ride or hard interval session. Later in the season, I would up that to 2x per week... back to back, Tues/Wed.
- My volume would be 8-15 hrs/week. Maybe higher once or twice in July.
- I'd find 2-3 long races to do, or make my own, to simulate race pace and race day
https://pedalindustries.com/collections/raceday-calendars™
Inventory is dwindling...
The calendars ship FREE.
https://pedalindustries.com/collections/raceday-calendars™
If you like the blog, you'll LOVE the podcast version:
----
163.9
8 hrs Sleep
1 RaceDay Ready Strength Circuit
20 minutes recovery
90 minutes reading + Journaling
https://www.strava.com/athletes/10248
https://www.instagram.com/pedalindustries
https://twitter.com/pedalindustries
THIS IS GETTING ME ALL HOT AND BOTHERED
Feb 20, 2023
by TODD BROWN
SURFERGIRL POINTED OUT THE CRAZY WINDS slated to hit us in two days. We get them this time of year. They'll be blowing hard Wednesday morning...
... and I can't wait.
That's the difference between us.
She's looking for calm winds and glassy water. I like that, too. But I also...
... live for nasty weather.
Not always.
For example, today was just incredible.
Green everywhere.
65 degrees.
Perfect.
So perfect, in fact, I felt better on the bike than I have in months.
What's too look forward to then?
A legit battle with the bike and wind,
jockeying for position in the group,
vigilantly watching the players,
and working together while,
others are spit backwards.
Yeah, that's fun.
What makes it even more entertaining is knowing how so many riders loathe it. Skip the rides...
... and struggle when it happens in a race.
But, not us!
Am I right?
https://pedalindustries.com/products/the-limited-edition-special-hoodie
Races and rides that are nasty make the checkered flags and finishes something to truly relish.
Ships free.
Grants early access to this limited edition kit
Order Now.
https://pedalindustries.com/products/the-limited-edition-special-hoodie
What's more fun than a blog post?... me riffing on it.
----
164.1
8 hrs Sleep
1 RaceDay Ready Strength Circuit
20 minutes recovery
90 minutes reading + Journaling
https://www.strava.com/athletes/10248
HE HATES IT, BUT HE LOVES IT. ME TOO.
Feb 19, 2023
by TODD BROWN
I'VE SAID THIS BEFORE: There is only one way to be great. Nowhere was that better captured than this week when the great Wout van Aert said...
... I hate it, but I love it.
Was it interval training?
Intermittent fasting?
Bike hygiene?
Nope.
It was his loss at the UCI Cyclocross World Championships, to his arch-rival Mathieu van der Poel.
Why would he love it?
A stinging loss at the line?
Because as the great TS Eliot penned, The journey, not the destination matters...
So, how do we achieve greatness?
We go on a quest.
If we're lucky, we find a worthy adversary who extracts not the very best of us, but...
... all of us.
That is why Wout hates it, but loves it.
When we go on a quest, it's a helluvalot more than
- Just finishing
- Standing on the podium
- Being the winner of a crapshoot sprint
The finish line is already known...
... what we are willing to do to get there is the journey.
https://pedalindustries.com/products/the-limited-edition-special-hoodie
This design reminds me of the checkered flag and the victories that await those who put in the time.
Ships free.
Grants early access to this limited edition kit
Order Now.
https://pedalindustries.com/products/the-limited-edition-special-hoodie
What's more fun than a blog post?... me riffing on it.
----
164.3
9 hrs Sleep
0 RaceDay Ready Strength Circuit
20 minutes recovery
90 minutes reading + Journaling
https://www.strava.com/athletes/10248
DO YOU HAVE THIS TALENT?
Feb 18, 2023
by TODD BROWN
BE HONEST. Look over today's ride, the previous week, month, quarter and year. Next, look over your results. PRs, KOMs, Podiums, Titles. Now, here's the question...
... do you have talent?
Before you answer that, let me tell you about today.
My goal was a shockingly fast group ride. Pain. Humiliation. Complete exhaustion. I wanted it all because my fitness is lagging...
... and the races are fast approaching.
I chose Swami's.
It's habitually nasty.
This edition was extra saucy with Jess and Sam in town. Sam, who rides for Legion, and his henchmen, got after it from the start. While they take over the front and start spitting people out the back, the beautiful Jess sits in. Barely breathing...
... like it's a day at the spa.
Me?
Gassed.
Gapped.
Gone.
While Sam and Jess certainly have talent...
... there was a less obvious talent on display today.
Think about this.
They live in Montana.
400' deep in freezing snow.
They've been here for less than a week.
My fitness is lagging because we've had a bit of rain and I had the sniffles...
... they are in great shape to lay down serious training in our perfect clime.
The takeaway for me is to further develop...
... the talent to work hard.
We can all do that.
https://pedalindustries.com/products/the-limited-edition-special-hoodie
This design reminds me of the checkered flag and the victories that await those who put in the time.
Ships free.
Grants early access to this limited edition kit
Order Now.
https://pedalindustries.com/products/the-limited-edition-special-hoodie
What's more fun than a blog post?... me riffing on it.
----
162
7.6 hrs Sleep
0 RaceDay Ready Strength Circuit
20 minutes recovery
60 minutes reading + Journaling
https://www.strava.com/athletes/10248
CHEAPER, BETTER, FASTER
Feb 17, 2023
by TODD BROWN
HARDTAILS ARE GREAT FOR MTB TRAINING. Not because of fewer moving parts to maintain, not because they can be picked up cheap. Those are good reasons...
... this is a great reason.
Hardtails feel fast.
Going all out on a hardtail is a lot rougher than a fullsuspension bike. We are bounced around significantly more, making the bike harder to handle at racepace. It feels like we're going really fast, but...
... we are really going slower.
That's okay.
We get the rush of riding on the ragged edge while being forced to pick cleaner lines. The result on raceday is we are picking cleaner lines and the fullsuspension MTB makes it feel slower and safer even though...
... we are really going a lot faster.
Oh, one other benefit to having an inexpensive hardtail to train on is a lot less wear and tear on the racebike.
One of the few cases where we can have cheaper, better, faster vs picking between two of the three.
https://pedalindustries.com/products/the-limited-edition-special-hoodie
Whereas with this hoodie you only get to better and faster.
Ships free.
Grants early access to this limited edition kit
Order Now.
https://pedalindustries.com/products/the-limited-edition-special-hoodie
I riff on all these posts here... Check it out:
----
162.4
8.6 hrs Sleep
1 RaceDay Ready Strength Circuit
20 minutes recovery
60 minutes reading + Journaling
https://www.strava.com/athletes/10248
https://www.instagram.com/pedalindustries
https://twitter.com/pedalindustries
THE MOST UNDERRATED SKILL IN ROAD RACING
Feb 16, 2023
by TODD BROWN
IN THE LAST 10 YEARS, I've probably raced on the road about 10 times. With what has become a personal tradition, the Tucson Bicycle Classic, happening in three weeks...
... it's time to dust off the one skill needed to win a road race.
Assuming it comes down to a sprint, likelihood 90%, there is really only one thing to remember...
... be the last one to lead the race.
If you really want to win on the road, you have to be a villain.
Be patient.
Fastfriendships and alliances will be short lived.
Be patient.
This is no time for chivalry.
Be patient.
Wait.
Wait.
Wait.
It thou desirest to win...
.... thou shalt not put thy nose in the wind.
The problem of course is training like this leaves us unprepared, weak, ineffective.
We must train on the front.
Take the pulls.
Burn.
We get used to the feeling, the respect and leadership that accompanies shredding the group to pieces and to our detriment...
... when the gun fires we want to display our readiness.
Resist.
There is one big risk.
It's always possible there is a brave, heroic and welltrained sunuvagun who can deliver the goods...
... and ride away solo to victory.
https://pedalindustries.com/products/the-limited-edition-special-hoodie
Superheroes where hoods...
... and this hoodie is one of my favorites for the athletic cut and perfect weight.
Ships free.
Grants early access to this limited edition kit
Order Now.
https://pedalindustries.com/products/the-limited-edition-special-hoodie
I riff on all these posts here... Check it out:
----
161.4
8.6 hrs Sleep
1 RaceDay Ready Strength Circuit
20 minutes recovery
80 minutes reading + Journaling
https://www.strava.com/athletes/10248
WHO'S IN YOUR POSSE?
Feb 15, 2023
by TODD BROWN
WHEN I SHOW UP TO THE RACES, a mess of guys pile out of the van with me. No sense in taking on the competition solo...
... I roll with a badass posse.
Each one of them took a special part in prepping me.
It matters.
There's...
- Get plenty of sleep Sam
- Eat whole foods Ed
- Stretch and recover Guru
- Read and Write Sensei
- Lift weights Wanda
- Checklist Charlie
- Custom kit design Ken
- Weigh daily Danika
- Sargent Strava
... when I prep with the POSSE, anything's possible.
https://pedalindustries.com/products/the-limited-edition-special-hoodie
I made this hoodie just for the posse, so we look sharp...
... it is a Limited Edition hoodie inspired by The Specials.
Ships free.
Grants early access to this limited edition kit
Order Now.
https://pedalindustries.com/products/the-limited-edition-special-hoodie
I riff on all these posts here... Check it out:
----
161.7
7.3 hrs Sleep
1 RaceDay Ready Strength Circuit
20 minutes recovery
75 minutes reading + Journaling
https://www.strava.com/athletes/10248
HOW TO DETERMINE ZONE 2
Feb 14, 2023
by TODD BROWN
THE GODFATHER OF ZONE 2 IS THE GREAT PHIL MAFFETONE. I learned about Phil while studying the great Mark Allen, aka The Grip...
... who destroyed his competition, staying in Zone 2.
Mark Allen was a devastating competitor who's epic battles with the great Dave Scott at Ironman are legendary.
I wanted that for the type of racing I was doing at the time. long distance MTB events.
The idea of chasing my competitors down who always went out too fast continues to captivate me.
According to Phil, Zone 2 is 180 - your age. It's based on the idea most people have a max HR of 180 in their prime. At the time, my max was 198 and I was 40.
Was my zone 2 158bpm?
No, of course not.
Was it 140?
Probably.
There are many systems and ways to come up with our zone 2 range.
- 60%-70% of Max HR
- Resting HR x 3
- 180 - age
There is the Power world, where HR is somewhat disregarded and zone 2 is based on a percentage of max power.
Or, the Perceived Exertion method, where any pace that is conversational is zone 2.
While these methods are based on the traditional 5 zones, there is also the 3 zone camp where zone 1 is the hero zone.
What I'm currently using, and think is quite accurate are the ranges generated by Strava. For me, that is 107-142. That is based on my max hr I hit last year at the Tucson Bicycle Classic TT.
Last night's Zone 2 MTB ride
How do I know this is my Zone 2 pace?
- I can easily converse at that pace,
- ride all day long,
- and survive on fewer calories than I need when racing or training hard.
- Also, I never feel sore after riding in that zone.
The biggest hurtle those new to Zone 2 training will face is the feeling of riding slow, not doing enough and wasting time.
Which is great because it keeps our competition in our grip...
... just where we want 'em.
https://pedalindustries.com/products/the-limited-edition-special-hoodie
It takes a special, committed athlete to achieve Zone 2 greatness...
... this is a Limited Edition hoodie inspired by The Specials.
Ships free.
Grants early access to this limited edition kit
Order Now.
https://pedalindustries.com/products/the-limited-edition-special-hoodie
Please check out the live versions and extra riffing on what inspired the post:
----
163.5
7 hrs Sleep
1 RaceDay Ready Strength Circuit
20 minutes recovery
90 minutes reading + Journaling
https://www.strava.com/athletes/10248
Invalid password
Enter