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.

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)

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.

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.

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.

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.

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...

1. 1480w
2. 1870w
3. 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?

BLAME IT ON THE DONUT

STAYING ON TOP OF THE RECOVERY is super easy to skip. Especially, if we are really on top of it...

... day after day.

We're rested.

When the opportunity presents itself to overdo it...

... we do it.

We think we'll be fine.

We aren't going to do die, but...

... we will be less than fine.

Like today.

After shortchanging myself on sleep two nights in a row,
getting talked into more than easy spinning,
skipping the hyper-ice sessions...

... all variables I couldashoulda controlled,
I suffered today.

The sting of ripping,
felt stale and suffocating.

When looked back on the data...

• on trails I've ridden
  
• raced up
• stomped

... I actually set some PRs.

The difference when between being fatigued vs fresh is stark...

... longfaced-droopy vs JUBILANT.

Eventually, I succumbed to the efforts,
pulling the plug halfway up a steepytechy...

... and limped to the donut shop.

Where, after a few moments and calories and water I miraculously...

... felt very fauxfresh!

===

165.2/12.6%
7ish hours sleep
6500 anti-oxidant level
no Upper Body: push ups, pull ups, gripper, heel and toe raises
no Lower Body: ATG squats and split squats
87/100/-13 per Strava 

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

BRO!

ALL RACING AND TRAINING ain't the way to do it. The ubersuccessful connect with others on a deeper level, it's the glue we need...

... to help us hold it all together.

Not the training and racing.

Life.

Some say getting out and getting after is...

... cheap therapy.

I won't argue with that.

Getting out, and away, for a conversational workout...

... can be life changing.

Lifesaving.

But, we already know that.

Most of our friends don't,
or don't make the time,
or have the friendship.

Which got me out on the road way earlier than I wanted to today,
because I knew my pal had been traveling a ton,
and could squeeze in a ride.

And got me thinking...

• early start
• easy terrain
• all bikes welcome

... why not create a BRO ride?

Details in the image.

(Surfergirl has had this going with the Trail Angels for decades).

===

165.6/12.6%
7.5ish hours sleep
580 anti-oxidant level
no Upper Body: push ups, pull ups, gripper, heel and toe raises
no Lower Body: ATG squats and split squats
85/84/0 per Strava 

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

BEST EFFORTS OSCILLATE

DOING OUR BEST. We hear from the time we take our first steps, through our teens, into adulthood. Then we preach it...

... to anyone who will listen.

Because it works.

As the great Tony Horton used to say on the P90X videos...

.. do your best, and forget the rest.

It's a legit way to live, except...

... our best oscillates.

We can get better at our best...

... is there anything more exciting than knowing that?

I found a fun features on Strava today.

The Best Efforts Power Curve has a little box we can check and...

... Show Estimated FTP.

The last 6 weeks I've been pretty dialed.

According to the app I've raced FTP 10 watts.

The feedback is helpful.

Knowing we can improve...

... is a devine gift.

===

165.6/12.6%
7ish hours sleep
680 anti-oxidant level
√ Upper Body: push ups, pull ups, gripper, heel and toe raises
no Lower Body: ATG squats and split squats
86/91/-5 per Strava 

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

GO BIG, PUNK!

THROWING THE GEARS TO THE BIG RING used to be much more of a thing. With the advent of 13-speed, not so much. Lot's of 1x drivetrains...

... making things simpler.

Better...

• lighter
• more aero
• cleaner look

... depends on the use case.

MTB started it all,
can't even buy one with 2x.

Gravel bikes are mostly there,
some 2x systems.

Road and TT have special use for 1x.

Track and BMX have always kept it clean and simple.

Anyway, there I was this morning doing my dawgawn bestest to try and recapture my PR from Jan 2026 on a segment called Pain Cave because...

... who wants to just cruse home after hammerin'?

And it dawned on me...

... back in Jan I forced myself to stay in the big ring all the way up the steeps.

Did it work?

Kinda.

Knocked 2:47 off of last week's tepid attempt...

... still 48 seconds off the PR.

I looked back at my scale logs...

... I'm 2 lbs heavier, .5% higher in body fat.

Then my weight training...

... I'm doing a lot more leg work Sunday and Monday.

Probably not a great way to prep for Wednesday.

Lastly I looked at time spent in Zone 4 or above...

... 48 min in Jan vs 49 min today.

I'll take another cracky at it...

• come in lighter
• more rested
• caffeinated

... attacking with punk blazing style.

Check 'em out: https://pedalindustries.com/collections/pedal-punk-collection

===

165.6/12.6%
8ish hours sleep
710 anti-oxidant level
no Upper Body: push ups, pull ups, gripper, heel and toe raises
√ Lower Body: ATG squats and split squats
86/92/-7 per Strava 

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

THE SUPER SUCCESSFUL DIET THAT IS POTENTIALLY KILLING OUR POTENTIAL

THERE ARE A LOT OF SUCCESSFUL plans to decrease our extra ballast. Perhaps the most powerful is one that we rarely actually apply to getting lean...

... yet allow to dictate our ultimate potential.

Case in point.

Eat the same meal, day after day...

... we'll get sick of it.

Eat less.
Waste away.
Lose muscle.

It's just a fact.

Yet, we do that same thing...

• same group rides
• same strength work
• same A race targeted

... with so much of our activities.

The inertia against improvement is overwhelming.

We can't do more,
become more.

We stall,
or worse,
we give it all up.

And why not?

It's become boring.

However, who can blame even the most monk-like amongst us who pack on the pounds because...

... there are so many amazing food choices to be had.

These days, living in any kind of a city, even the smallest, there can be found really creative and fun dining experiences.

We can eat more,
yes, become more.

Maybe not the more we are looking for.

If we're really going to reach new heights...

• new groups
• new strength work
• new A races targeted

... we must mix it up.

PS this applies to everything: love, family, business, sprituality.

===

164.6/12.6%
8ish hours sleep
720 anti-oxidant level
√ Upper Body: push ups, pull ups, gripper, heel and toe raises
√ Lower Body: ATG squats and split squats
84/80/3 per Strava 

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

WHY COACHING IS MAGICAL?

REACHING OUT TO THOSE we think are in the know is pretty common practice. We can glean a lot. Getting serious about outcomes and...

... hiring a coach is next level.

#worth-it

I was thinking about this because last week I had two different people reach out to me about training questions.

Asking for my input.

Here's the dill.

For the most part a coach...

... isn't going to wave a wand and fix us.

What we're really paying a coach to do is...

... to tell us what we don't want to hear and hold us accountable.

It's rarely a question of knowing what to do.

Much more a question of willingness to do it.

And, ya know, when you're payin' for it...

... it does magically work.

(and, I heckuvalot faster than wingin' it)

===

166/12.7%
8ish hours sleep
730 anti-oxidant level
√ Upper Body: push ups, pull ups, gripper, heel and toe raises
√ Lower Body: ATG squats and split squats
85/87/-2 per Strava 

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

MASTERY OF THIS LAW = MASTERY ON RACEDAY

THERE IS AN UNDERAPPRECIATED MIRACLE all racers experience, yet often fail to recognize or implement in everyday life. If we did...

... who knows what we could accomplish.

Parkinson's Law.

Regardless of the distance or event...

... given a set of parameters, 
a cohort of competitors,
we go faster.

Nobody signs up for a marathon with the idea of finishing...

... When I get around to it.

We laser in on the distance, time required, prep like mad...

... and execute.

Parkinson's Law...

... Work expands so as to fill the time available for its completion.

We know this because on the week of the A race...

... we magically get all our work down days early so we can travel and chill before the big event.

The gun goes off and...

... amazingly, produce heretofore unknown abilities setting PRs and often hitting or exceeding our goal finish times.

Getting our workdays wrapped up within 8-10 hours was burned into our brains through the school system.

It's a tough habit to break.

Accepting a reasonable output during those same hours is mollifying...

... but, uninspiring.

Dramatically shrinking the time to finish the race or project...
Massively expanding the output...
Defying Parkinson's law...

...  should be our nature in all we do.

MISSLE LOCK

BEING IN THE DRAFT is such a wonderful feeling. We slot in and feel ourselves get sucked along at...

... a dramatically reduced effort.

It's slight at first.

Just like when we lose it...

... we slowly come uncoupled until suddenly we're on our own.

So it was on this morning's ride to the ride.

Me and my pals, jamming up the coast.

I bombed down a sizable hill in front,
shot up the other side,
they slingshot on by.

And the gap just starts opening wider and wider.

It was too early to be burning matches.

I made the prudent choice, 
flicked my safety cover...

... and acquired missile lock.

It took 5 or so minutes of a measured effort, but then I closed enough to start to feel the draft...

... it's like the radar going from beeping to a solid tone.

Target acquired,
detonation imminent. 

The rest of the ride would be much of the same...

... alternating attacks trying to drop each other.

I'd learned my lesson,
stayed locked and loaded the rest of the ride. 

As a reward to ourselves, 
we honed in on Parlor Donuts.

===

166.2/12.7%
7.5ish hours sleep
710 anti-oxidant level
no Upper Body: push ups, pull ups, gripper, heel and toe raises
noLower Body: ATG squats and split squats
87/103/-16 per Strava 

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

THE EPIC SUMMER TRAINING

WHELP, IT'S THAT TIME A YEAR when most of us have/will have/should have/ better have something to train for this summer. Otherwise...

... what's the point of living?

Going all summer without a goal is just okay.

So, let me just tantalize you with something insane,
dare I say the best gravel ride in SoCal.

Dana Point to Big Bear...

• about 50% gravel
• 50% of the pavement is bike trail
• leaving from the sand, summiting before sunset

... qualifies as epic.

Kinda far,
120 miles.

Kinda climby,
14,409'.

Kinda memorable,
nothing like gittin' 'er done with friends.

This will be our 5th year/6th running (2 attempts in '21).

The basic layout is...

• dinner at my place Friday night
• 5am official start on Saturday
• dinner in Big Bear 

... leaving just before sunrise, finishing before sunset.

Click on it to see videos and pics.

I'll be posting more.

Put it on thy calendar: 10.10.26

Check my stats... we weren't killin' ourselves, click to go to ride.

===

166/12.7%
8ish hours sleep
610 anti-oxidant level
√ Upper Body: push ups, pull ups, gripper, heel and toe raises
√ Lower Body: ATG squats and split squats
83/80/3 per Strava 

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

WHAT IS STRONG?

WE HEAR IT said of others. We make the comment ourselves, too. It seams so natural until we think about it, that it's...

... being said of endurance athletes.

_____ is riding/running/swimming strong!

Huh?

We're mainly scrawny.

So what does Strong mean then...

• big fitness?
• big muscles?

... things I think about while zonetwoing out.

If it's just a muscle thing, does it mean because they are actually stronger...

... it's just easier for them to generate X than it is for the rest of us?

If it's a VO2 Max thing, does it mean they aren't any stronger...

... it's just not as taxing for them at X effort as it is for the rest of us?

Truthfully, this conversation with myself when I was doing...

• all out 10 second sprints
• atg weighted squats
• box jumps

... throughout the week.

DAMNED IF...

SOME WORKOUTS are better than others. There are those when we just don't wanna do. And those when we're really feeling it...

... that c'mon LFG feeling.

What to do?

Or not.

Like today.

We'd already hit it pretty hard...

• bursts up in the 600W range
• plenty in the 400s
• rest in 300s

... not sure that qualifies as overunders.

At the end of that hellish 35 minutes,
we head directly to a segment called Pain Cave.

I didn't want to do it,
already feelin' smoked.

Told BBB I was just gonna cruise it.

But, you know how that can go.

I looked down and I was doing 380 watts up the final push and you were disappearing.

Since he said that, I thought maybe it wasn't a bad effort.

Numbers don't lie.

24 min today vs 20 min in January (a PR).

What's the benefit of doing it then?

I'll tell ya...

... to get fired up for next week.

LFG!

===

165/12.6%
7ish hours sleep
610 anti-oxidant level
no Upper Body: 20 push ups, 5 pull ups, gripper, heel and toe raises
yes Lower Body: 80 ATG squats and split squats
85/89/-5 per Strava 

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