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Todd’s Journal
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Get RaceDay Ready
TACKY, TORQUEY TESTING... CONTI DUBNITALS
GETTING NEW EQUIPMENT is always fun. Usually, it is preceded by all kinds of Kool-Aid drinking. You know, the marketing team laying it on thick...
... and our friends laughing at our antiquated ways.
This week, I bit.
Finally jumped to wider tires.
From 2.2 RaceKing in back and 2.2 CrossKing in front to...
... 2.4 Dubnitals, front and rear.
My testing took place on our local single tracks...
... while doing low-cadence, torque climbing in Zone 2.
I'd rip down,
ponder performance on way back up.
Going from 2.2 to 2.4 doesn't appear to be much,
the tires are a bit lighter than the 2.2s
My initial...
- they go from edge to edge much quicker
- seem to roll very fast
- traction is great
... reactions.
I think they're gonna be a great upgrade,
will test on the smoking fast downhills, Saturday.
===
166 lbs/12.7%
8ish hours sleep
√ PullUps, PushUps, Rows, Shoulder Presses, Heel Raises, Calf Raises
0 Box Jumps, Dead Lifts, Nordic Curls, Split Squats
10 minutes stretching
60 minutes Reading/Journaling
86/93/-8 (fitness/fatigue/form)
450 Anti-Oxidant Score
https://www.strava.com/athletes/10248
>
MUTUALLY ASSURED DESTRUCTION
IF IT TAKES A VILLAGE to raise a child, then, for us, it obviously takes a group to train us up proper. The right gaggle...
... has countless benefits.
Number 1 being speed.
Which is why I did the Wednesday Worlds today, and rolled right into...
... Pain Cave.
When we're on form,
this is an hour segment of riding just below detonation.
Today was much easier...
- the group was slowish
- BBB and I cruised Pain Cave
- catching up and discussing next year's goals
... we were 5 minutes off the PRs.
That will come down because we committed to some rather outlandish goals.
Which means, we'll be pressing the pace on the WW ride,
then duking it out on Pain Cave.
Leading to our mutually assured destruction the rest of the work day...
... and, what we hope will be a massively successful 2026 campaign.
===
If we do it correctly, we'll sprout wings.
Deal below.
Use promo code: VELOBONES
To save 20% on any t-shirt in the collection.
Expires on 12.5.25
https://pedalindustries.com/collections/t-shirts-all
===
165.4 lbs/12.7%
8ish hours sleep
√ PullUps, PushUps, Rows, Shoulder Presses, Heel Raises, Calf Raises
0 Box Jumps, Dead Lifts, Nordic Curls, Split Squats
10 minutes stretching
30 minutes Reading/Journaling
86/95/-9 (fitness/fatigue/form)
420 Anti-Oxidant Score
https://www.strava.com/athletes/10248
>
OTB OR OTB?
WE HAVE ALL THESE CODE WORDS and acronyms in our culture. The deeper we get into it...
... the cryptic they become.
Here's the mechanic's favorite...
... I was just riding along.
His eye's roll and he scribbles on the notes...
... JRA.
I heard another from a shop owner who was barely hanging on and his "loyal" patrons were constantly asking for discounts and free stuff...
... he called them Freetards.
I've been guilty of both of those and quickly cleaned up my evil ways once I got the hint.
But, this one...
... it's been hard to stay away from.
OTB.
This one is a two-fer,
I can't get it out of my mind lately.
Off the back...
... which is where I seem to be finding myself a little more than my liking.
Over the bars...
... luckily, my recent wipeouts have been on solo rides.
===
165.8 lbs/12.7%
8ish hours sleep
√ PullUps, PushUps, Rows, Shoulder Presses, Heel Raises, Calf Raises
0 Box Jumps, Dead Lifts, Nordic Curls, Split Squats
10 minutes stretching
90 minutes Reading/Journaling
85/88/-3 (fitness/fatigue/form)
390 Anti-Oxidant Score
https://www.strava.com/athletes/10248
>
ARE YOU CHOPPING WOOD?
WE ALL HAVE A FAVORITE MOVIE, book or story. One that inspires us to be more than we currently are, or return to a place we once dominated. These myths are important because...
... they can lead and guide us to a better future.
Truly powerful.
One of my all time favorites is Rocky IV.
Rocky, seeing his once enemy, the great Apollo Creed, who became his friend and mentor, get crushed by a Russian giant...
... decides he must do something completely different.
He must go...
- runs
- pulls a sled
- carries logs
- throws boulders
- chops down a tree
... to snowy and freezing Siberia.
Maybe it's winter,
maybe it's cold...
... maybe they only way to get nasty fit is chopping wood like Rocky.
===
166 lbs/12.7%
7.5ish hours sleep
√ PullUps, PushUps, Rows, Shoulder Presses, Heel Raises, Calf Raises
√ Box Jumps, Dead Lifts, Nordic Curls, Split Squats
10 minutes stretching
00 minutes Reading/Journaling
85/88/-4 (fitness/fatigue/form)
390 Anti-Oxidant Score
https://www.strava.com/athletes/10248
>
EARNING VS LEARNING
LIFE IS LIKE AN EPIC CARD GAME. We're dealt our genetic hand. As little children, we have no idea...
... we're just running around having fun.
Somewhere around the age of 8 or so we realize...
... we're not all created equal.
I can throw,
my aim is woeful.
I can run,
my friends are faster.
I can swim,
holding my breath is a struggle.
Most of us here, found we love to endure...
... persistence and suffering are out super powers.
We can't earn our way to a sub-4 minute mile, but...
... we can learn how to be faster and more efficient.
That's the journey we are on.
Learning how to be our best.
===
164.6 lbs/12.5%
8.5ish hours sleep
No PullUps, PushUps, Rows, Shoulder Presses, Heel Raises, Calf Raises
No Box Jumps, Dead Lifts, Nordic Curls, Split Squats
10 minutes stretching
60 minutes Reading/Journaling
85/93/-8 (fitness/fatigue/form)
290 Anti-Oxidant Score
https://www.strava.com/athletes/10248
>
TRAINING BLOCKHEAD
FOR MANY OF US, this is the time to back things down. Pick up a sporty side hustle. Hit the weights...
... do something different.
Makes sense.
The next season is a long way off.
Just one problem.
Physics.
You can't shoot a cannon from a canoe.
Meaning, when the season does come around, we're going to need a good base from which to start launching our hard efforts.
So, whatawee 'posed ta do?
Personally, I'm gonna...
- have fun
- be more socisl
- challenge my skills
... while logging some solid base mile.
===
166 lbs/12.7%
6.5ish hours sleep
No PullUps, PushUps, Rows, Shoulder Presses, Heel Raises, Calf Raises
No Box Jumps, Dead Lifts, Nordic Curls, Split Squats
10 minutes stretching
30 minutes Reading/Journaling
88/107/-20 (fitness/fatigue/form)
290 Anti-Oxidant Score
https://www.strava.com/athletes/10248
>
ARE YOU COMFY?
WE HEAR A LOT ABOUT comfort zones. How we want to avoid them because they hold us back, lead us to settling for...
... more than we can be.
Who wants that?
Things I think about after a less frightful drop down one of my all time favorite descents.
I held the KOM at one point,
still top 11.
Back than, I was really, really at ease on that screamer...
... in a state of flow, relaxed.
Comfy.
The good kind.
Yesterday, on the same segment, I was a hot mess.
Smiley on my rear wheel, showing his front wheel, asking...
... Are you riding cautious?
I wanted to say...
... Heck no, and Screw you!
Things were not flowing,
I was gripping.
Hard.
It was very uncomfortable because I haven't been on my MTB much the last year or so.
Practice leads to comfy,
comfy leads to flow,
flow leads to ripping.
Effortlessly.
===
164.6 lbs/12.5%
7.5ish hours sleep
No PullUps, PushUps, Rows, Shoulder Presses, Heel Raises, Calf Raises
No Box Jumps, Dead Lifts, Nordic Curls, Split Squats
10 minutes stretching
30 minutes Reading/Journaling
85/94/-9 (fitness/fatigue/form)
290 Anti-Oxidant Score
https://www.strava.com/athletes/10248
>
THERE'S A LEGENDARY CLIMB
SOARING 5600' ABOVE SEA LEVEL, we have access to a legendary climb. A gravel fire road. It's the kind of challenge we can sink our teeth into, get a baseline for our fitness...
... set legit goals.
The mountain ain't movin'...
- 9 miles
- 3000'
- 6.3%
... but, we are.
The KOM is held by current world tour pro Kevin Vermaerke,
which he probably set in the NICA days.
53:10
The next 9 are local legends...
... the legit kind, not the goofy Starva thing.
There are two ways to view...
- I'm slow, and I suck
- I'm slow, and I can improve
- I'm slow, and I'm dawgawn grateful to be ripping with my pals
... today's traditional Thanksgiving effort.
One more takeaway.
When I set my PR, we lived much closer to the mountain and I'd ride it 3-4 times a month.
It was a goto.
And, it got me thinking...
... if I wanna slay like that again, I gotta do it more.
Maybe every week for the rest of 2025,
and chop 18 minutes off today's time?
===
164.6 lbs/12.5%
7.5ish hours sleep
No PullUps, PushUps, Rows, Shoulder Presses, Heel Raises, Calf Raises
No Box Jumps, Dead Lifts, Nordic Curls, Split Squats
10 minutes stretching
30 minutes Reading/Journaling
84/90/-6 (fitness/fatigue/form)
https://www.strava.com/athletes/10248
>
I NEVER LIFTED WEIGHTS UNTIL I GOT INTO THE NFL...
MOST OF US ARE PROBABLY HEADING OUT for the local turkey trot or some sort of holiday ride. It's tradition, followed by the traditional...
... Did you ride or run today?
Which deserves...
... Yes, and the sun also rose this morning.
Earning an...
... I bet your hungry!
Usually followed by a...
... I didn't know you could eat so much pie!
At some point someone will turn on "the game".
As full as we are,
as much as that lycra gonna be stressed tomorrow...
... we realize endurance training doesn't favor or create massive muscles.
Which brings me to one of my all time favorite athletes...
... the Great Hershel Walker.
Dude was devastating in college and NFL.
This quote must have been so humiliating to those left flattened on the field....
- 2000-3000 pushups/day
- 3000-5000 crunches/day
- hundreds of pullups/day
- hundreds of dips/day
- air squats and lunges thousands
- 20-50 yard sprints
... I never lifted weights until I got into the NFL.
Damn.
We may not be - ok, never will be - built like Hershel, but...
... kinda makes ya wonder how much stronger we could be.
Dedicating little time,
from home.
===
164.6 lbs/12.5%
7.5ish hours sleep
No PullUps, PushUps, Rows, Shoulder Presses, Heel Raises, Calf Raises
No Box Jumps, Dead Lifts, Nordic Curls, Split Squats
10 minutes stretching
20 minutes Reading/Journaling
83/82/0 (fitness/fatigue/form)
https://www.strava.com/athletes/10248
>
STRATEGY VS THE DREAM
LOOKING FORWARD TO NEXT YEAR yet? Maybe it's too early, I mean jeez it's not even Thanksgiving yet. But, almost...
... so, it might not be too soon.
There's no rule on that.
I was thinking about this on my ride yesterday.
What comes first...
... strategy or the dream.
Especially with all the InfooIncers on the socials.
You know which ones kill me....
... literally saw this one today...
... Download My 47 Points To Master Advertising Now!
hahahahahah
But, you get the idea.
We can get so hyped up on a new (to us) strategy...
- Single-legged box jumps while hula-hooping for explosive sprinting
- One million grams of carbohydrate from bonking to crushing
- Sleep like a grizzly and maul the group ride
... we start looking for a race to unleash.
I've done it,
still do it.
We can all be suckers,
the cons are as appealing as the conmen.
Anyway, what I concluded after zonetwoing my way around town was...
... The Field of Dream if we build it, they will come...
... is kinda right.
The players, errr strategies, don't show up until the field is built.
In other words, once we identify the...
- A race
- impossible PR
- unconquerable route
... then, and only then, will the strategies we need be apparent.
Let me say it differently.
We can quickly toss aside...
- techniques
- strategies
- hacks
... the worthless dross.
Because the really good stuff that works is easy to see...
... once we have our dream/goal/desire firm and clear in our minds.
===
164.6 lbs/12.5%
8ish hours sleep
No PullUps, PushUps, Rows, Shoulder Presses, Heel Raises, Calf Raises
No Box Jumps, Dead Lifts, Nordic Curls, Split Squats
10 minutes stretching
90 minutes Reading/Journaling
82/74/7 (fitness/fatigue/form)
>
NOT AS GOOD?
JOURNALISTS ARE SO MUCH SMARTER than us fans, they have incredible insights we just can't fathom. Why it's a wonder we even...
... bother seeing with our own eyes.
This is gold.
A journo says...
... MVdP is nowhere near as good as Tadej.
On the heels of saying...
... MVdP beat Tadej on the races he wanted to win.
He being MVdP,
and he being Tadej.
Wait,
what?
He's not as good,
but he beats him?
Oh, journo.
Here's the dill, and...
... it's a good lesson for us lowly amachuros.
On certain courses...
... certain riders are unbeatable.
The challenge is to find our course.
===
164.2 lbs/12.5%
8ish hours sleep
√ PullUps, PushUps, Rows, Shoulder Presses, Heel Raises, Calf Raises
√ Box Jumps, Dead Lifts, Nordic Curls, Split Squats
10 minutes stretching
90 minutes Reading/Journaling
81/58/12 (fitness/fatigue/form)
>
MY VICE IS TERRIBLE, MY CULT IS WORSE
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.
===
165.4 lbs/12.6%
8ish hours sleep
√ PullUps, PushUps, Rows, Shoulder Presses, Heel Raises, Calf Raises
√ Box Jumps, Dead Lifts, Nordic Curls, Split Squats
20 minutes stretching
90 minutes Reading/Journaling
81/70/11 (fitness/fatigue/form)
https://www.strava.com/athletes/10248
>
HOW WE SOLVE PROBLEMS
SOME PROBLEMS ARE HARDER than others to solve. It can be frustrating when the answers just aren't coming. This is...
... how I solve my problems.
It's a question of time, right?
The truly unsolvable problems need marinating...
- clearly identify what needs to be solved
- set aside time
- get outside
... during a very lazy ride, run or swim.
The only goal is to solve the problem.
A stop for a pastry and drink is often required...
... I carry a journal and a pen to help me flush out ideas.
The best problems take require more...
- miles
- creativity
- "fuel" stops
... 3 or 4 or a lot more sessions.
Just today I was trying to figure out what to focus on...
- goals
- events
- milestones
... for next year.
Went for a ride,
had a brainstorm,
came home to the Giant calendar.
And they think we ride just for fun and fitness!
===
165 lbs/12.5%
8ish hours sleep
0 PullUps, PushUps, Rows, Shoulder Presses, Heel Raises, Calf Raises
0 Box Jumps, Dead Lifts, Nordic Curls, Split Squats
20 minutes stretching
30 minutes Reading/Journaling
83/81/2 (fitness/fatigue/form)
https://www.strava.com/athletes/10248
>
BECAUSE IT'S BEAUTIFUL
WE ALL HAVE A WAY to perform. Whether it's vanquishing, showing off, sufferfesting, truly enjoying every moment, our individual efforts...
... leave a lasting impression.
On others,
on ourselves.
Is there a best way?
Right way?
Only way?
Let us not gaze into our own navel but...
- racers
- promoters
- business leaders
- matriarchs and patriarchs
- community and governments
... appreciate for better or worse.
It is what it is.
I was recently struck by a singer...
- unknown by most
- unwilling to submit to label demands
- who died without much fame or fortune at 33
... sold more than 10,000,000 records posthumously.
What?!... how? who?
The great Eve Cassidy sang as if every song was a gift to the listener,
with uncommon love and passion.
Nothing more.
May we all do our thing with such beauty.
===
Pull down her tracks on your music app... good wrenching vibes.
https://www.youtube.com/watch?v=4C1_oNzhU7U
===
164.6 lbs/12.5%
8ish hours sleep
√ PullUps, PushUps, Rows, Shoulder Presses, Heel Raises, Calf Raises
√ Box Jumps, Dead Lifts, Nordic Curls, Split Squats
20 minutes stretching
60 minutes Reading/Journaling
81/65/16 (fitness/fatigue/form) time to raise these numbers
https://www.strava.com/athletes/10248
>
ON THE GAS
A LITTLE KNOWN SECRET to not falling over is going faster. It's counterintuitive. But, it's the first thing we taught the kids when they started riding motos in the desert...
... speed is our friend.
Then why did I suffer so badly last weekend in a desert-bound gravel race?
You didn't have a motor Dingdong!
No, it's more than that...
... and I've thought about it a lot this week.
The 92-mile race
- low gradient climbs and descents
- long, long straight roads
- mostly flat
... provided very little coasting.
We had to stay on the gas.
It's not like the terrain here,
most of my ride profiles look like a lumberjack's saw blade.
Anyway, I'm thinking about that this week because I'm starting to do sweetspot training...
... 90% of FTP, without coasting.
I've got to stay on the gas (the pedals).
It's hard to do when we have so many punchy climbs and lots of turns.
But, I'm a committed fool when it comes to this stuff.
===
By the way, you might be one of the horde who loved this jersey...
... which means you'll probably love the kit.
If you wanna rock this awesomeness click here: https://pedalindustries.com/collections/pedalindustries-r-riders-collection
There's an insane offer, so don't forget to click here: https://pedalindustries.com/collections/pedalindustries-r-riders-collection
===
164.8 lbs/12.5%
8ish hours sleep
√ PullUps, PushUps, Rows, Shoulder Presses, Heel Raises, Calf Raises
√ Box Jumps, Dead Lifts, Nordic Curls, Split Squats
10 minutes stretching
60 minutes Reading/Journaling
82/67/14 (fitness/fatigue/form) time to raise these numbers
>
TAKE TWO, AND CALL ME IN THE MORNING
GETTING A COLD is annoying. Can't train like we want to, can't sleep well, hard to be productive. If we get near our lover fingers are raised in an X...
... so, what do we do?
To speed it up.
There are my goto...
- Zicam at first hint
- Pollo Loco tortilla soup
- Insanely hot and long showers
... rider's tales.
Then there's what I did today...
... which could massively backfire, tomorrow.
I woke up,
it was cold.
I had a cold,
and hemmed and hawed.
I consulted my alter ego Dr. Goforit, who said...
- raise your body temperature
- the nose will start to flow
- blow that gunk out
... Put on a kit and get on two wheels.
Torture.
I've had mixed success over the years.
I'll either be on my way to pneumonia...
... or good as new tomorrow.
===
165 lbs/12.6%
8ish hours sleep
No PullUps, PushUps, Rows, Shoulder Presses, Heel Raises, Calf Raises
No Box Jumps, Dead Lifts, Nordic Curls, Split Squats
10 minutes stretching
30 minutes Reading/Journaling
81/58/23 (fitness/fatigue/form) time to raise these numbers
https://www.strava.com/athletes/10248
>
THE GODLY CONNECTION IS STRONG IN THIS ONE
BEING OUTSIDE and unplugged is more than just an escape from "the real world". Most people in "modern society" rarely experience what that is like. We do because...
... that's where we thrive.
And, we're moving fast.
Even if we're practicing our craft daily,
and the whether is good,
we could use more.
Not less.
I experienced a snippet of much more on our road trip.
We took time to visit the land my greatgreatgrandfather homesteaded 100 years ago.
No one else was there but us.
Access is via a gravel road,
10 miles from a 2-lane highway.
No cell service.
The only inputs,
each other and nature.
The peace and solitude remarkable.
Over night, the temps dipped low enough to freeze the rain puddles from the prior evening.
We were cozy,
the van has a heater.
Still, when we rose to stretch and visit this hallowed land filled with childhood and parenthood memories...
... we were shocked by the reality of nature.
Not in a negative way,
one that makes you feel alive,
connected to more than a paycheck and bills.
To God.
To acquire the land...
- the extreme temps at 7000'
- the distance by horse or wagon to town
- the loneliness during the months no one came to visit
... E. M. Whiting had to stay on it and not leave, for two years.
How else could he make such a sacrifice if not feeling a closeness to his creator?
I feel it when I'm...
- there
- in the surf
- on our local trails
... and love it.
Need it.
And so...
- walk
- hike
- ride
- run
- surf
- swim
- camp
... we keep inviting and encouraging our friends to join us.
Outside.
===
164.2 lbs/12.6%
9ish hours sleep
√ PullUps, PushUps, Rows, Shoulder Presses, Heel Raises, Calf Raises
√ Box Jumps, Dead Lifts, Nordic Curls, Split Squats
10 minutes stretching
30 minutes Reading/Journaling
81/58/23 (fitness/fatigue/form) time to raise these numbers
https://www.strava.com/athletes/10248
>
MIRROR, MIRROR, ON THE...
DISNEY CREATED AN EMPIRE animating fairytales. Because the appeal is so strong, with little to no cultural barriers we have to ask ourselves not just why, but...
... which is our favorite.
Then, why?
Personally, Cinderella is my top choice.
Not just the story arc,
the snappy dances,
or catchy songs.
There's an orphan in all of us.
Often we don't see who we really are,
out talents lying dormant.
Could be naysayers,
could be something else.
It's nice that Price Charming is a price,
it's charming that he sees Cinderella as she really is.
The point isn't...
- Where's my prince charming?
- Who will save the day for me?
- Why am I not picked?
... to wallow in our sorrows.
The point is for whom are we Prince Charming?
===
165.6 lbs/12.6% (not sure, traveling)
9ish hours sleep
No PullUps, PushUps, Rows, Shoulder Presses, Heel Raises, Calf Raises
No Box Jumps, Dead Lifts, Nordic Curls, Split Squats
10 minutes stretching
30 minutes Reading/Journaling
83/67/16 (fitness/fatigue/form)
https://www.strava.com/athletes/10248
>
IT’S IN OUR DNA
TOO FEW OF US know our family history. Some barely know cousins. Great-grandparents? Forget about it. It’s just not a thing. And, yet…
… what could be more important?
To know their stories,
is to know ourselves.
Which is why we drove hours out of our way after the bike race.
Here in eastern Arizona, to soak of our roots.
Surfergirl’s great-grandfather helped settle Snowflake,
my great-great grandfather helped settle Saint Johns.
They are neighboring towns,
about 20 miles apart.
And the communities were quite friendly with each other.
You’d think we grew up out here,
and that’s how we met and married.
Not so.
I was born and raised in SoCal,
she was raised in Hawaii.
Maybe somethings are meant to be.
But, that’s not really the point.
This is hard country,
the high desert.
To carve a life and community out of nothing took strength, smarts, and massive cooperation…
… the same qualities it takes to complete very challenging endurance events.
Who is an ancestor that inspires you?
===
165.6 lbs/12.6% (not sure, traveling)
7ish hours sleep
No PullUps, PushUps, Rows, Shoulder Presses, Heel Raises, Calf Raises
No Box Jumps, Dead Lifts, Nordic Curls, Split Squats
10 minutes stretching
30 minutes Reading/Journaling
86/87/-0 (fitness/fatigue/form)
https://www.strava.com/athletes/10248
>
I WANNA PUT A DENT IN THAT GIRL
IN THE HEAT OF BATTLE we can say and do the craziest things. You know things we might not normally say or do. And, at the time...
... they sound/seem totally normal.
Like today.
I had the awesome opportunity to flat 15 minutes into the 92 mile race...
... suddenly I'm swearing like a sailor.
It wasn't horrific,
still, glad no one was around.
Spent the next 50 miles basically riding by myself.
Doing my best.
Jumping from group to group.
I roll up on one of the female leaders,
bridge across to another badass Barbie.
And, I hear her say the funniest thing...
... I wanna put a dent in that girl.
Speaking of the other racer.
I visualize a halloween scene,
hatchet stuck in the helmet.
Hahaha.
Then the crass, neanderthal in me thinks...
... that sounds like something I'd like to do on date night.
Not the hatchet...
... if you know what I mean.
These crazy thoughts are birthed in our very depleted states, as we...
... do our best to stay upright and moving forward.
===
165.6 lbs/12.6% (not sure, traveling)
7ish hours sleep
No PullUps, PushUps, Rows, Shoulder Presses, Heel Raises, Calf Raises
No Box Jumps, Dead Lifts, Nordic Curls, Split Squats
10 minutes stretching
30 minutes Reading/Journaling
87/89/-2 (fitness/fatigue/form)
https://www.strava.com/athletes/10248
>
WHY WOULD ANYBODY GO TO DOUGLASS, AZ?
RACING VENUES ARE HARD TO COME BY, especially in big cities. Almost impossible. The result is the bigger the race, the more likely we are to travel...
... someplace we've never been.
Would never go.
Here I am,
two hours south of Tucson,
on the Mexican border, in Douglass, AZ.
This gravel race has the same vibe as my first Leadville,
back in '99.
Small town,
somewhat forgotten.
Which makes it a perfect place to stage a gravel race...
... surrounded my endless gravel roads.
I decided to sponsor the race for three reasons...
- Mike, the promoter, is hella nice and persistent.
- He's a huge fan of our products
- I'm a huge fan of gravel races
... which are the only reasons to sponsor anything.
Passion and admiration for what each other are doing.
Funny story.
I have actually been here before.
Back in the 80's.
I was doing missionary work in Mexico and our visas needed to be renewed. Five us youngsters piled in a van and hit to Agua Prieto, MX. The plan was to walk across to Douglass, wait five minutes and walk back with new visas.
We were greeted with...
... No, no gringo. No se puede asi. (Not so fast whitey, you can't do it like that.)
So we...
- spent the night in Motel 6
- chomped Pizza Hut
- watched ESPN
... forgot all our Spanish.
And crossed back the next day.
I'm guessing Borderlands gravel will be slightly more challenging.
Good night now.
===
165.6 lbs/12.6% (not sure, traveling)
7.5 hours sleep
No PullUps, PushUps, Rows, Shoulder Presses, Heel Raises, Calf Raises
No Box Jumps, Dead Lifts, Nordic Curls, Split Squats
10 minutes stretching
30 minutes Reading/Journaling
83/64/18 (fitness/fatigue/form) ... somebody is tapered!
https://www.strava.com/athletes/10248
>
HURRY UP
IN OUR EFFORTS TO GET FASTER, we often think of the many benefits. Mainly health, youthfulness. And truth is...
... we are better than most, not as good as some.
Who's better?
By that, do you mean...
... how could anybody be better???
We are aerobic machines, and that is a key to longevity.
Mostly.
Here are...
- Sprints
- Weights
... the missing ingredients.
I know, I know...
- sprinting sucks
- weights can be dangerous
- and, for the weenies in the back, who wants to gain weight?
... what you're thinking.
According to research, when we lift weights not only do our bones get denser but there are intra-muscular gains to be made that we cannot get any other way.
You know what else is weird, most people in our culture never sprint again after their early twenties.
So, here's the main takeaway from all scientific facts do 'em and...
... move faster, age slower.
===
165.6 lbs/12.6%
7.5 hours sleep
No PullUps, PushUps, Rows, Shoulder Presses, Heel Raises, Calf Raises
No Box Jumps, Dead Lifts, Nordic Curls, Split Squats
10 minutes stretching
60 minutes Reading/Journaling
85/71/13 (fitness/fatigue/form)
https://www.strava.com/athletes/10248
>
GIVERS
THERE ARE THOSE WHO VOLUNTEER selflessly and those who volunteer selfishly. Both are admirable. In fact, when I was a race promoter it blew my mind that...
... people just reach out and offer their assistance.
Just giving where there's an obvious need.
I ran into a selfish one tonight.
The sun had set,
my headlight was on.
I was making my way cautiously because the ruts on this particular trail are bad and...
... there's an enormous sinkhole that might kill ya.
As a get there...
... did I say it was pitch dark?...
... a man is standing with a shovel in one hand and a trowel in the other.
Creepy?
Scary?
Nope, I knew what he was up to.
Not burying bodies...
... prepping the trail so when it rains this weekend the ruts will fill in.
I stopped.
Introduced myself.
Thanked him profusely.
No need, I just moved here and can't believe how lucky we are to have these trails right here. Just wanna make 'em perfect for my kids and me to ride on.
To which I could only say...
... Bro, you gotta let me make you a custom RaceDay Bag.
Is there a better gift?
===
165.8 lbs/12.6%
8ish hours sleep
√ PullUps, PushUps, Rows, Shoulder Presses, Heel Raises, Calf Raises
√ Box Jumps, Dead Lifts, Nordic Curls, Split Squats
10 minutes stretching
60 minutes Reading/Journaling
87/82/5 (fitness/fatigue/form)
https://www.strava.com/athletes/10248
>
I THINK I VOIDED THE WARRANTY
LIVING IN THE ACTION SPORTS MECCA of the world, I'm surrounded and influenced by all manner of creative, ingenious athletes. We all feed off each other. My friend Kody...
... started making super aero computer mounts.
3D printed gloriousness.
My new MTB was in need.
I reached out.
Got a mount for Roval bars?
Yes.
Cool, I'll get one.
We haven't tested for lights yet.
He thought I was asking for my road bike.
So yeah...
- the road mount is super aero
- looks freakin' awesome
- supports a light
... survived and thrived on first MTB ride.
Did my evil test void the warranty?
I dunno.
But, this is...
- come up product ideas
- make it
- test it
... what we do around here.
Here's a ink to his site: https://nanoworx.shop
===
165.6 lbs/12.6%
8ish hours sleep
√ PullUps, PushUps, Rows, Shoulder Presses, Heel Raises, Calf Raises
√ Box Jumps, Dead Lifts, Nordic Curls, Split Squats
10 minutes stretching
60 minutes Reading/Journaling
87/85/2 (fitness/fatigue/form)
https://www.strava.com/athletes/10248
>
DO YOU KNOW YOUR GOLDILOCKS NUMBER?
WE ARE ALL SEARCHING for that magic number of hours to maximize our training. You know, the Goldilocks amount. Not too little. Not too much...
... the perfect amount of work.
I know where it is.
You do to.
Look back over the year.
Find the week that didn't wreck you, the...
- hours
- distance
- intensity
... I can do this every week.
Bonus/verification if you had any...
- Segments
- PWR
- HR
... PRs the following week(s)?
That's your Goldilocks number.
Mine's about...
- saddle time
- bit of strength work
- some sort of other fun
... 13 hours/week.
What's yours?
===
164.8 lbs/12.5%
8ish hours sleep
√ PullUps, PushUps, Rows, Shoulder Presses, Heel Raises, Calf Raises
√ Box Jumps, Dead Lifts, Nordic Curls, Split Squats
0 minutes stretching
30 minutes Reading/Journaling
88/86/1 (fitness/fatigue/form)
https://www.strava.com/athletes/10248
>
YOU GET 1 WISH
2026 WILL BE HERE soon enough. Many of us are already planning work, vacations, family time...
... and, yes, races.
You get 1 wish.
Here it is...
- lay out your Giant RaceDay Calendar
- scour the interwebs for races
- pick one, and do it
... no limitations.
Imagine it...
- Anywhere on this giant blue marble.
- Any time of the year
- Dream equipment
- Fantastic lodging
- Clear schedule
... and ask yourself.
If not this year...
... when?
'Cause here's the deal, if we only did one race next year...
... we could probably make it happen.
It's just a mental game, play it out, and let me know...
... where, when and why.
Me personally, my top choices...
- Gravel Burn, South Africa
- Oregon Trail
- Rebecca's Private Idaho
... are gravel stage races.
Gravel Burn looks insane.
===
You do have a Giant RaceDay Calendar, right?
https://pedalindustries.com/collections/raceday-calendars%E2%84%A2
===
164.4 lbs/12.5%
8ish hours sleep
No PullUps, PushUps, Rows, Shoulder Presses, Heel Raises, Calf Raises
No Box Jumps, Dead Lifts, Nordic Curls, Split Squats
0 minutes stretching
30 minutes Reading/Journaling
89/91/-3 (fitness/fatigue/form)
https://www.strava.com/athletes/10248
>
THE REBEL ALLIANCE IS GROWING
EVERY NOW AND THEN a new format or race or course or piece of equipment comes along with promises to change everything. Except hardly anything changes...
... until something sparks.
How does that work?
Like this.
About 10 years ago, I purchased my first gravel bike.
My friends, like me, were roadies and mountain bikers.
A gravel bike seemed like the worst of both worlds.
I got it,
understood where they were coming from.
Except, I was having so dang much fun...
... I didn't care.
I just kept riding gravel,
inviting my friends,
enduring their
mockery.
It wasn't overnight,
more like overdecade.
The last two Saturdays, most telling.
Eight days ago, an absolute shredder on a mountain bike shows up on a spanking new gravel bike.
30 minutes in, he's grinning and shouting...
... This looks so wrong, but gadang it's fun!
Today, another pal shows up for his first group gravel ride.
He's gifted off road, we spent years riding motos in the desert...
... We're going 30+ miles an hour, I can't believe how much ground we can cover!
Does that mean you should be riding gravel, too?
Maybe.
But, really, it's just a lesson in how things that are worthwhile spread.
Then again...
... What did the gravel bike say to the road bike?
I am your father.
===
165.6 lbs/12.6%
8ish hours sleep
No PullUps, PushUps, Rows, Shoulder Presses, Heel Raises, Calf Raises
No Box Jumps, Dead Lifts, Nordic Curls, Split Squats
0 minutes stretching
30 minutes Reading/Journaling
90/105/-15 (fitness/fatigue/form)
https://www.strava.com/athletes/10248
>
FAMOUS COACHES ARE GETTING FIRED RIGHT AND LEFT
IN PRO SPORTS, or high level amateur, there is always a spot light on the coaches. At some point, blame or credit lands...
... squarely on their shoulders.
Should it?
I do love to follow college football...
- the emotional swings
- the athleticism
- the stadiums
... so much energy and unpredictablity.
Who would have thought so many megamilliondollar...
... coaches would be punted this year.
Mid-season.
The great Seth Godin wrote The Gap.
The idea behind the book is when we find ourselves unable to close the gap to our goal...
... the sooner we decide to quit and move on, the better.
It might be a pro gambling tactic as well...
... but, the only gambling I do is putting my heart, soul and cash into this business.
Anyway, would you have/have you had the guts...
... to change directions, and how quickly would you do it?
===
163.6 lbs/12.4%
7.5 hours sleep
No PullUps, PushUps, Rows, Shoulder Presses, Heel Raises, Calf Raises
No Box Jumps, Dead Lifts, Nordic Curls, Split Squats
10 minutes stretching
30 minutes Reading/Journaling
87/83/3 (fitness/fatigue/form)
https://www.strava.com/athletes/10248
>
CHOOSE WORTHY ADVERSARIES
WHAT IS IT ABOUT LOVING UNDERDOGS? It's so uniquely American. Is it our origin story, the DNA of our culture...
... to cheer for the fighter with no chance?
Honestly.
Who can't feel a bit of their own soul being crushed with every blow the awesome Apollo Creed delivers to a...
... bloodied, bruised, crushed Rocky Balboa?
We've all been in that arena.
Had the bell ring.
Still standing.
Somehow.
We humans thrive against overwhelming adversaries...
- inspiration
- desperation
- exasperation
... oozing with confidence and power.
When our all is required,
we discover who we really are.
As the great Kierkegaard said...
... What doesn't kill me makes me stronger.
===
164.6 lbs/12.5%
8 hours sleep
√ PullUps, PushUps, Rows, Shoulder Presses, Heel Raises, Calf Raises
√ Box Jumps, Dead Lifts, Nordic Curls, Split Squats
10 minutes stretching
90 minutes Reading/Journaling
87/88/-1 (fitness/fatigue/form)
https://www.strava.com/athletes/10248
>
MY TOP 5 SPEED HACKS
FOR MOST OF US, going faster, getting better, has less to do with a fancy new gizmo or the latest training fad. We know that...
... but, what are doing about it?
Like the Mastercard ad says...
... some things are priceless.
Here are five...
- Sleep
- Nutrition
- Strength
- Maintenance
- Consistency
... anybody can do.
These are my hacks.
Sleep.
Figure out when we want to wake up. Get in bed 8 hours prior to that. Stay there until it's time. Eventually, our bodies get the hang of it, and boom... we're sleep doping.
Nutrition.
Eat clean. No packaged foods. If we can't identify the ingredients, we don't consume it.
Strength.
Do the basics, at home. We don't have time to drive to the gym. No need to do all the sets at once, break 'em up throughout the day. Hardly any equipment is needed: pull up bar, a few dumbbells (adjustables for the win).
Maintenance.
New equipment is so nice because it is all tight and precise. Flawless maintenance will keep that new equipment performance for years, and we'll always be race ready.
Consistency.
If we always train at the same time magic happens. Those around us learn and appreciate our commitment. We get it done. Always.
A final word.
I was never the best athlete. Not among my friends, and certainly not at school or among the general population.
I was never picked first, couldn't aim or hit anything regularity.
I wasn't the bravest or most daringist.
I did have one thing going for me...
... I freakin' loved being outside and being challenged by nature.
Today, I'm probably better than almost all my contemporaries.
That's not a flex, it's just happens.
They quit.
Which brings us to the top two hacks of all time...
... commitment and passion.
===
165.2 lbs/12.5%
8 hours sleep
√ PullUps, PushUps, Rows, Shoulder Presses, Heel Raises, Calf Raises
√ Box Jumps, Dead Lifts, Nordic Curls, Split Squats
10 minutes stretching
90 minutes Reading/Journaling
87/83/3(fitness/fatigue/form)
https://www.strava.com/athletes/10248
>
YOU'VE LOST THAT AWESOME FEELING... GET IT BACK!
THERE'S A CERTAIN SOMETHING we feel during the early days of picking up our passion. It's tangible. We can taste it. We love it...
... that's how we got here.
I'd lost it.
Over the last couple of years, drunk with stupid stats from Training Peaks and Starva...
- more time
- more miles
- more climbing
... I found myself wallowing in fatigue.
Don't get me wrong.
I'd line up, or roll out with the pals, and, though I might be quick to drift back...
... the ability to endure for hours was ridiculous.
Something snapped.
Or, lightning struck.
I dunno.
But, a few weeks ago, I woke up and said...
Screw it!
I'm cutting down the long slogs...
... and bringing back sprint days.
2-3 hours became 90 minutes.
With 10-15 VO2 max efforts,
lasting 10 seconds to 5 minutes.
I'm super fortunate to live close to trails with a lot of straight up and straight down...
... I let the terrain dictate how long the sprint lasts.
Then, focus on my DH skills...
... coasting, staying off the brakes, carving and carrying speed.
The upshot, after 90 minutes and 10+ solid efforts?
I feel amazing,
not pooped.
Sprinting engages all our muscles and focus...
... a total mind, body soul work out.
Soul?
Yeah, trust me.
Do 'em right, and you'll see stars and feel God's presence could be imminent.
===
164.3 lbs/12.5%
8 hours sleep
No PullUps, PushUps, Rows, Shoulder Presses, Heel Raises, Calf Raises
No Box Jumps, Dead Lifts, Nordic Curls
10 minutes stretching
90 minutes Reading/Journaling
87/83/3(fitness/fatigue/form)
https://www.strava.com/athletes/10248
>
YOU CAN'T GROW A BEARD OVERNIGHT
WE WANNA BE FASTER. Right now. Not this season, not this month, not this week, not today. Right now...
... 300 meters from the finish line.
Houston, we have a problem.
Go ahead.
We forgot to add fuel to the return booster.
Sucks to be you.
Yeah.
We can't grow a beard overnight.
A good one, for some of us...
... can take months.
If we wanna be fast in the final sprint,
if we wanna negative split the course...
... we gotta put in the work before we need the result.
===
164.3 lbs/12.5%
8 hours sleep
√ PullUps, PushUps, Rows, Shoulder Presses, Heel Raises, Calf Raises, Box Jumps, Dead Lifts, Nordic Curls
10 minutes stretching
30 minutes Reading/Journaling
87/82/4 (fitness/fatigue/form)
https://www.strava.com/athletes/10248
>
CULTURE WARS
THERE ARE TWO TYPES OF TRAINING groups. Both extend invitations...
... the similarities stop there.
One culture assures...
- everyone is ready to start together
- there are plenty of stops
- nobody gets left behind
... fairness and concern.
The other demands...
- leaving on time
- no stopping
- no waiting
... rugged individuals.
The group we...
- join
- create
- help grow
... depends on the result we are looking for.
===
165.2 lbs/12.5%
8 hours sleep
√ PullUps, PushUps, Rows, Shoulder Presses, Heel Raises, Calf Raises, Box Jumps, Dead Lifts, Nordic Curls
10 minutes stretching
180 minutes Reading/Journaling
87/86/1 (fitness/fatigue/form)
https://www.strava.com/athletes/10248
>
DIRT WORLD PROBLEMS
EVERY SURFACE HAS it's challenges. Add in the weather, how we approach things...
... changes quickly.
Super mist.
The normally grippy sidewalk we were slaying to meet the rest of the crew, was not only glazed with moisture...
... bright green moss screamed Slow down and do not lean over.
We ain't rookies,
not a problem.
It was so misty, the glasses were tucked away.
The late Fall moon dust covering most of our trails and roads...
- forks
- shins
- lenses
... quickly 3D prints on to everything.
Bombing the first downhill...
- nearly 40mph
- no brakes
- 1 minute
... the dust and pebbles flying up stinging our eyes.
Two choices:
Wear the glasses,
blurry, smudgy vision.
Wear no protection,
smoke your corneas or contacts.
When the sun finally burned through,
I grabbed my glasses from my jersey pocket...
... they were covered in sweat.
lol
Truly, dirt world challenges.
===
These Ugly Sweater jerseys woulda worked well today - which include matching gloves and socks
SPECIAL OFFER - 11.1-11.7 ONLY
When you Purchase an UGLY Pro Jersey, we'll include a gloves and socks. (we'll email you for your sock and glove size)
Order here: https://pedalindustries.com/collections/ugly-sweater-collection-2025
===
EXTRA SPECIAL CUSTOM UGLY SWEATER OFFER - 11.1-11.7 ONLY
Same offer as above, but custom ugly in your team colors and graphics
Go here to get started: https://bookdesign.pedalindustries.com/
===
164.4 lbs/12.5%
8 hours sleep
PullUps, PushUps, Rows, Shoulder Presses, Heel Raises, Calf Raises, Box Jumps, Dead Lifts, Nordic Curls
10 minutes stretching
60 minutes Reading/Journaling
90/99/-10 (fitness/fatigue/form)
https://www.strava.com/athletes/10248
>
THAT FREAKED ME OUT!
IN THE HURRY to get the miles in, sometimes we find ourselves willing to risk a potential short cut to get home early. Which is exactly what I did...
... just before halloween.
Hustling down a new trail.
The night's shadows suffocating the daylight.
A long ladder bridge spans steep canyon walls and the trail...
... whips around and under the bridge!
AHHHHHHHHHHHHHHH!
I was going too fast to even think about it.
Leaned on the tires.
Ducked my head.
Stopped.
Went back up and mastered it at even more speed.
I'd discovered a great way to freak my friends out...
... like finding a killer haunted house.
Gonna be good scare on the next weekly MTB ride.
===
Not as scary as these Ugly Sweaters - which include matching gloves and socks
SPECIAL OFFER - 11.1-11.7 ONLY
When you Purchase an UGLY Pro Jersey, we'll include a gloves and socks. (we'll email you for your sock and glove size)
Order here: https://pedalindustries.com/collections/ugly-sweater-collection-2025
===
EXTRA SPECIAL CUSTOM UGLY SWEATER OFFER - 11.1-11.7 ONLY
Same offer as above, but custom ugly in your team colors and graphics
Go here to get started: https://bookdesign.pedalindustries.com/
===
164 lbs/12.3%
8 hours sleep
√ PullUps, PushUps, Rows, Shoulder Presses, Heel Raises, Calf Raises, Box Jumps, Dead Lifts, Nordic Curls
10 minutes stretching
60 minutes Reading/Journaling
87/82/4 (fitness/fatigue/form)
https://www.strava.com/athletes/10248
>
BRING YOUR BEST AND LET US ADD UNTO IT
MOST OF US have backgrounds in something other than endurance sports. During those pursuits we learned what our leaders believed to be...
... the best practices for excellence.
Do we leverage that?
Here's an idea.
When I surfed almost everyday...
- most days were small waves
- 2 days a week would be pretty good
- 1 week of the month would have 3+ days of epicness
... which got me thinking, what would happen if I trained more like a committed surfer.
That schedule up there, is a lot like polarized training...
... except for surfers, the good days are usually back to back.
Good days, means...
- charging through the surf
- scrapping to get max speed and catch one
- battling back through the big waves to get back out
... a lot of VO2 max efforts
Then,..
- back
- to back
- to back
- to back
... consecutive days one week a month, when a great swell hit.
After the big swells, there is usually a lull.
Good, because,
we're tired,
we rest.
That's how surfers train because that is nature's cycle...
- lots of endurance
- regular intervals
- a big week
- a lull
... maybe it should be ours, too.
===
165 lbs/12.5%
8 hours sleep
0 PullUps, 0 PushUps + 0 Box Jumps, Nordic Curls, Heel and Calf Raises
10 minutes stretching
60 minutes Reading/Journaling
87/82/4 (fitness/fatigue/form)
https://www.strava.com/athletes/10248
>
THE MOMENT OF SILENCE
THE START LINE WAS PACKED on Saturday. Hundreds had paid to line up and race for 50 miles. Before the National Anthem...
... we had a moment of silence.
For Eric Williams.
Killed days prior, while riding with two buddies.
Leaving a wife, and 4 small children behind.
It was actually quiet and reverent.
I thought about Eric's always happy demeanor,
how much I enjoyed seeing him,
and banging bars.
Bros riding through life,
checking in at the races.
The moment was over,
the song was sung...
... and we raced on.
The thing is, we never really know when the race is going to end.
Each of us could be summoned home tomorrow...
- text
- call
- lunch
... so, let's be sure to reach out and let each know we're loved.
===
165 lbs/12.5%
7.5 hours sleep
0 PullUps, 0 PushUps + 0 Box Jumps, Nordic Curls, Heel and Calf Raises
10 minutes stretching
60 minutes Reading/Journaling
87/85/2 (fitness/fatigue/form)
https://www.strava.com/athletes/10248
>
WHAT IS YOUR BIGGEST CHALLENGE ON RACEDAY?
WE'VE BEEN RACING SINCE we were kids. If it wasn't racing to play at recess, it was racing to eat lunch and then play. They go hand in hand...
... playing and racing.
Until it gets serious.
Somewhere along the line...
- Ribbons
- Trophies
- Podium steps
... awards and recognition become important.
What was fun and games becomes a lot more...
... when we put down our money.
A few months out,
no big deal.
A few weeks,
it gets real.
The night before,
tossing and turning.
The first morning of raceday, for most of us...
- the drive over
- the parking lot
- the starting line
... can be so overwhelming.
My biggest challenge has ranged from...
- needing to use the bathroom a million times
- massive swings in confidence
- to not wanting to start at all
... but, they all resolved over time.
It took me a while to consistently show up ready...
- left my shoes
- borrowed a helmet
- raced in my swimsuit and tshirt
... kept forgetting the essentials.
Sooooo... What is/was your biggest challenge on RaceDay?
===
These challenges spring invention...
... one example is the RaceDay bag™.
This isn't a shameless plug,
or some kooky countdown to savings.
Just a reminder that if you've got a friend who stresses and forgets...
- we will sell out of some colors prior to Christmas
- we need 3 weeks to add custom names
... the RaceDay bag solves all, well most, problems.
===
164.6 lbs/12.5%
8 hours sleep
15 PullUps, 45 PushUps + 0 Box Jumps, Nordic Curls, Heel and Calf Raises
10 minutes stretching
60 minutes Reading/Journaling
87/82/5 (fitness/fatigue/form)
>
SOME TECH I DON'T MISS
NEW GEAR ALWAYS PROMISES improvements to make us faster, better, smarter, efficienter. Sometimes, though, ya gotta wonder was it just to pry a few more bones outta the wallet, or...
... because it really is better.
Placebos be real, bro.
But, are the improvements?
My last mountain bike, the BMC 4-Stroke...
- integrated dropper post
- remote suspension -3 options
... I lovvvvvvved those innovations.
Now, the new bike I built up, didn't come with a dropper or a bunch of remote suspension options.
So far, I'm not missing them.
The simplicity allows me to slip into a state of flow...
... and stay there for longer periods of time.
Less to think about.
Why?
Part of it could be I ride the gravel bike a ton,
sometimes on technical, steep stuff,
sans dropper.
As for the suspension, the World Cup layout is so good there just doesn't seem to be a need.
Am I anti-tech then?
Not even.
I'm eyeing the Flight Attendant electronic brain for the fork...
... it will adjust even faster, and automatically.
Also, looking to upgrade a few parts to Ceramic Speed.
The moral of the story is...
... tech that makes things simple is what I want.
Or as the great Arthur C. Clark said...
... Any sufficiently advanced technology is indistinguishable from magic.
===
168.8 lbs/12.9% (this is getting outta hand)
8.5 hours sleep
20 PullUps, 60 PushUps + 0 Box Jumps, Nordic Curls, Heel and Calf Raises
20 minutes stretching
60 minutes Reading/Journaling
87/80/6 (fitness/fatigue/form)
https://www.strava.com/athletes/10248
>
PERIODIZATION FOR THE REST OF US
WE'VE ALL HEARD about periodization, that we should go hard for a few days or weeks then go easy for a bit. Apparently...
... there are massive gains to be made.
The pros do it.
We should.
But, how?
Actually, if we're not pro and we actually have a life it can come quite naturally.
Here's the way...
- Mondays are big work days for me, and I'm tired from the big weekend ride, I go easy.
- Tuesdays the fellas get together, and we always end up going hard.
- Wednesdays I want to have some fun offroad, and wind up doing tempo with some hard efforts where the terrain is punchy
- Thursdays are good days to put in some time with Surfergirl doing something she likes to do
- Fridays, I have time for an quick and easy spin before wrapping up the work week.
- Saturdays, time to get back with the fellas and smash it.
- Sundays, are all about church and family.
... most weeks run.
The months...
- 3 weeks of good consistent training
- and one week dialed back with family and work,
sometimes planned, sometimes not.
... have their own rhythm.
Looking at the year...
- family events
- work events
- holidays
... seem to create the longest off training blocks.
Oh, I almost forgot...
- some enjoy the break
- some go all Rocky indoors
... the weather has an agenda all its own.
The pros often sacrifice the events we might consider interruptive to our 'A' race prep...
... we are pro in a much different way.
We thoroughly enjoy what's truly important.
===
165.4 lbs/12.7%
8 hours sleep
0 PullUps, 0 PushUps + 0 Box Jumps, Nordic Curls, Heel and Calf Raises
0 minutes stretching
60 minutes Reading/Journaling
87/79/7 (fitness/fatigue/form)
https://www.strava.com/athletes/10248
>
A WRONG TURN, TURNS OUT ALL RIGHT
PRE-RIDING/RUNNING A COURSE can be the difference between winning and losing. Amateur preparation ranges from simply registering, to looking at...
... the promoter's description.
Pros memorize
it all.
Then there's lil' ol' me.
I'd raced the Filthy 50 four times previously,
seeing no need to preview it...
... or even look at the route.
The start was stout,
posting a PR on Raptor Ridge.
4 of us escaped.
I kept getting gapped and chasing.
Uncharacteristically, the pace eased into the fast, twisty single track along the lake's edge...
... and I moved to the front.
Why not?
At least that way I could control the pace.
One problem.
I made a wrong turn.
You'd think they'd wait.
It wasn't much a deviation.
I lost about 15 seconds.
Never got 'em back.
They were gone.
Outta sight.
I could have pulled the plug, but there were still 35 miles to go.
Time to play a mind game with myself.
Ride at my pace...
... and see if I could limit the damage.
The day was a total victory..
- zero insight to how I was doing
- keeping my HR in check
- posting good power
... riding at my limit, alone.
In the end, I finished 2 minutes and 24 seconds behind the my former friends who sprinted for the win...
... we'll be friends again tomorrow.
===
165.6 lbs/12.7% (heavier, but didn't care - massive pasta lunch and dinner yesterday)
6.5 hours sleep (too wound up from the long drive home last night)
0 PullUps, 0 PushUps + 0 Box Jumps, Nordic Curls, Heel and Calf Raises
0 minutes stretching
30 minutes Reading/Journaling
89/92/-3 (fitness/fatigue/form)
>
BACK FROM OUTER SPACE
FOR THOSE OF US who are city bound, trapped in the noise and lights, among the masses, getting out into nature, however brief, is life giving...
... never long enough.
The ride/run/hike is over.
We had a chance to swim a little deeper the last few days on our road trip, while vamping (van camping).
Escaping the city lights,
a near moonless night.
A million stars filled the sky.
Silence surrounded us.
The vibe continued into the morning, riding through the vast desert...
... not a soul in sight.
Times like these, out in nature...
... it is easy to remember who we really are,
and what our true purpose is.
===
163.3 lbs/12.2% (not sure, no scale, traveling)
9 hours sleep
0 PullUps, 0 PushUps + 0 Box Jumps, Nordic Curls, Heel and Calf Raises
0 minutes stretching
60 minutes Reading/Journaling
86/74/12 (fitness/fatigue/form)
https://www.strava.com/athletes/10248
>
NEVER TRUST A SKINNY SERVER
HOW DO YOU KNOW you’ve accepted that it’s really the off-season, and what does that signify to you? By that…
… just what does off mean?
The indicators.
I’d say today is a pretty good sign I have put my sword down.
Being Surfergirl’s birthday…
· We drove 400 miles to ride in Zion National Park
To ride a route she’d researched.
At her pace...
- 5 miles in
- my HR was 84bpm
- power in the low 100s
... she was all smiles.
Later at linner,
her choice.
I asked the server which of two options he’d select…
… if it was his final meal.
The trout.
For sure?
Bro, look at me.
Yea…
Never trust a skinny server.
Trout it is.
Little did he know Surfergirl eats like a bird,
and I’d also be having half a hamburger and fries
Later our nephew rang to let me know he’s going to be in Saint George and can ride MTB in the morning.
He's younger, faster.
We’ll probably hit it pretty good…
… something I wouldn’t normally the day before the Filthy 50.
But, ya know offseason rules are in play…
… and never trust a skinny offseasoner.
===
163.3 lbs/12.2% (not sure, no scale, traveling)
9 hours sleep
0 PullUps, 0 PushUps + 0 Box Jumps, Nordic Curls, Heel and Calf Raises
0 minutes stretching
60 minutes Reading/Journaling
86/74/12 (fitness/fatigue/form)
https://www.strava.com/athletes/10248
>
NO IMAGINATION
WHY ARE WE ABLE to do the things we do with realitive ease and so many others can barely walk a block? Just last week I saw a mid-30s man truly struggle to make it up a set of stairs...
... something we might skip up.
It's kinda sad.
My pal checked in on me post completing the massive quest of the year.
How'd your big ride go?
Amazing, super rad. Most finished before sunset. A first!
I can't even imagine doing that.
That's your problem, no imagination.
The great Napoleon Hill said, Whatever the mind of man can conceive and believe, it can achieve.
Could my nameless friend do
- 120 miles
- 15000' of vert
- in under 12 hours
such a thing?
Of course, I've already seen him get into mountain biking,
get destroyed racing for a few years...
... get serious, become Expert Level State Champ.
Which I guess is the point about imagining the pursuit of impossible...
... it helps to look back on previous feats.
A lot.
===
163.3 lbs/12.2% (not sure, no scale, traveling)
6 hours sleep
0 PullUps, 0 PushUps + 0 Box Jumps, Nordic Curls, Heel and Calf Raises
0 minutes stretching
60 minutes Reading/Journaling
87/73/13 (fitness/fatigue/form)
https://www.strava.com/athletes/10248
>
THE ENDS OF DAYS
THE SUNLIGHT CAN BE BRUTAL at certain times of day, certain times of year. It can line up just perfect to be searing, and we need to be...
... prepared for that.
Even then,
we can suffer.
Like today.
Love Watts and I met up for some sunrise MTB.
Weather was perfect.
Cold if standing in your under pants...
... ideal if ripping.
There I was,
getting after it,
came around shadowy turn...
... blinded!
And so it went for the next 60 minutes,
in and out of shadows,
as our big friend rose.
My problem,
my main problem...
... my lenses have been scratched and abused.
I eventually gave up,
opting for the stylish and goofy
glasses upside down on front of helmet.
Which means the secret to surviving the ends of days...
... is keeping our vision unclouded.
===
163.3 lbs/12.2%
8 hours sleep
0 PullUps, 0 PushUps + 0 Box Jumps, Nordic Curls, Heel and Calf Raises
10 minutes stretching
60 minutes Reading/Journaling
89/85/4 (fitness/fatigue/form)
https://www.strava.com/athletes/10248
>
THE EQUIPMENT PLATEAU
WE HAVE ALL THIS GEAR, much of it is very specialized which means walking over to ask our handy neighbor isn't gonna help fix something that's broken, If they try to help...
... it'll likely be more destroyed.
That's expensive.
Then there's the many decisions we need to make about what to run on a given course, under predicted conditions.
Even if we get that right.
Weather changes,
Mother Nature has her say, too.
And Handy Rob ain't gonna be there to bail us out.
I was thinking about this while listening to another racing podcast and the conversation turned to equipment...
- assembly
- selection
- set up
... dazzling me with the depth of the athlete's knowledge and skills.
The point is this.
If we...
- knew the full range of each component's function
- were able to properly maintain it
- had the tools and skills
... how much faster/better could we be?
Think about it.
If you knew your tire was designed to be
- leaned over 30°
- traveling 50 mph
- at 60lbs of pressure
... would you go for it?
Maybe.
But, not knowing is a hard 'No".
Then again...
... I've earned a lot of scars finding those limits.
And, that can be kinda fun, too.
===
163.6 lbs/12.5%
8 hours sleep
15 PullUps, 60 PushUps + Some Box Jumps, Nordic Curls, Heel and Calf Raises
10 minutes stretching
90 minutes Reading/Journaling
88/80/8 (fitness/fatigue/form)
https://www.strava.com/athletes/10248
>
THE SYSTEM
IN THE PROCESS of accepting and dismissing, praising and criticizing it's easy to get lost on the weeds and...
... fail to see the bigger picture.
Time is largely to blame.
Lately, I've really been enjoying the Ask A Cycling Coach podcast with Coach Jonathan Lee...
... no, this had nothing to do with riding about 50% of Leadville with Jonathan in 2019.
(did I just flex?)
He has guests who are current pros,
reporting from the trenches,
what works.
And, what doesn't.
Here's the thing...
... it takes time to see the results of a system.
We can't...
- hit over/unders
- dramatically up our carbs
- do a massive sweet spot session
... one time, and know if it works.
It might take weeks,
months.
Here's the other thing...
... why would a current, in the trenches, pro share such valuable intel?
Theses systems will all produce results...
... its up to us to figure out if any of them will work for us.
My system for testing their system?
Very unscientific...
- if it's something I've played with before
- if it aligns with my intuition
- if it sounds fun, challenging
... I'll lean into it harder than I have in the past.
See if it works.
There is no other way.
===
164.2 lbs/12.5%
8 hours sleep
20 PullUps, 60 PushUps + Some Box Jumps, Nordic Curls, Heel and Calf Raises
10 minutes stretching
60 minutes Reading/Journaling
89/84/5 (fitness/fatigue/form)
https://www.strava.com/athletes/10248
>
WHAT'S BETTER?
THE FITNESS TRACKING APPS capture and present a lot of useful data. We can geek out on all the metrics, but...
... it is useful?
It can be.
As a motivator...
- PRs
- power
- heart rate
... we can be fascinating to see our progress.
Or, lack there of.
Today felt like really good prep for next weekend's Filthy50 MTB race.
- The ride was about 90-120 minutes shorter than my typical Saturday ride.
- I spent almost the same exact time over 300W, 40 min.
- Climbed about 1000' more feet, 5500'
So...
- I climbed more
- spent just as much time at Threshold or above
- In a shorter time period
... according to the app, today's ride was easier.
A lower stress score.
Which is weird, because I thought today's shorter ride was just as hard or harder than the longer rides I've been doing...
... and I'm certainly just as smoked.
The take away?
Apps, the ones I use at least, give a lot of weight to time training.
Another takeaway?
It pays to have The Giant RaceDay Calendar...
- to slot in exceptional family time
- work and career commitments
- and our 'A' race
... then when to go deep on the training and when to taper.
Call me crazy, but here's a 20% code + Free shipping.
https://pedalindustries.com/collections/raceday-calendars%E2%84%A2
The code to save 20% is: THEWAY
Here's the link: https://pedalindustries.com/collections/raceday-calendars%E2%84%A2
Code expires 10.19.25
===
164.6 lbs/12.5%
7 hours sleep
0 PullUps, 0 PushUps + 0 Box Jumps, Nordic Curls, Heel and Calf Raises
10 minutes stretching
30 minutes Reading/Journaling
91/97/-6 (fitness/fatigue/form)
https://www.strava.com/athletes/10248
>
THIS IS THE WAY
GOOD MORNING, I know you're probably headed out to do something fun today. It might even be a race or something extremely challenging...
... I just want to make sure you know the way.
Which direction to head in.
It matters.
A lot.
Here's the...
- run towards what you want
- run away from everything else.
... the tried and true method.
You could walk,
or coast,
but...
... you want to get there as quick as possible.
Run _______, Run!
This is how I do it...
... The Giant RaceDay Calendar, gives a clear vision of the entire year and run towards the big goals!
Call me crazy, but here's a 20% code + Free shipping.
https://pedalindustries.com/collections/raceday-calendars%E2%84%A2
The code to save 20% is: THE WAY
Here's the link: https://pedalindustries.com/collections/raceday-calendars%E2%84%A2
Code expires 10.19.25
===
162.6 lbs/12.3%
8 hours sleep
0 PullUps, 0 PushUps + 0 Box Jumps, Nordic Curls, Heel and Calf Raises
10 minutes stretching
90 minutes Reading/Journaling
89/83/5 (fitness/fatigue/form)
https://www.strava.com/athletes/10248
>
CAN WE AGREE ON THIS?
WHEN IT COMES TO IMPROVING there are so many theories and methods it's hard to stay committed to one without being won over by the next greatest thing...
... is there anything we can agree on?
Yes.
Of course.
Doing these two things...
- Keep moving every
single
day - don't quit
... will keep us in the game.
If that's not enough for ya.
Here's my all-time favorite training advice from the great Kent Bostick...
- GC Winner
- National Champion
- Olympian (at age 42)
... I ride hard twice a week, every week.
I'll raise my water bottle to that.
===
162.4 lbs/12.5%
7.5 hours sleep
20 PullUps, 60 PushUps + 5 Box Jumps, Nordic Curls, Heel and Calf Raises
10 minutes stretching
90 minutes Reading/Journaling
98/100/-2 (fitness per training peaks)
https://www.strava.com/athletes/10248
>
MY LEG DISCREPANCY + FIXING THE BACK PAIN
Mar 27, 2025
by TODD BROWN
MAXIMIZING OUR POTENTIAL on a bike, requires a proper bike fit by a pro. My fitter, Ashley, and I have, have been working together for years. We used a variety of methods adapt...
... my slightly shorter right leg.
It's a journey...
- bikes
- bodies
- adapters
... are constantly changing.
For a few years we've been working with various cleat adaptors.
One was too wobbly,
another too restrictive,
I gave up and chucked 'em.
We think this has created a muscle imbalance, and been the major cause of my lower back pain.
It has been so bad lately,
I've been considering giving up gravel and mtb...
... going back to dirt.
Today we mounted up a new adapter, seen in pic above.
It gives the little bit of lift I need,
and has all the stability of a normal cleat.
After we got it all set up,
it felt amazing.
Excited about that.
In the meantime, I borrowed Surfergirl's car last week to go to vision therapy.
The weather was cold,
I cranked up the seat heater.
Guess what?
After an hour of heat on my back, it felt like new.
So, I purchased a heating pad like my dear ol' granny had.
I've also upped my stretching.
And, included farmer's carries, on one side, in my routine.
I'm very hopeful we can get things under control in time for Sea Otter.
===
164
7 hrs sleep
PushUps and PullUps
10 minutes stretching
96 (fitness per training peaks)
40 min vision therapy
HOW AND WHY PUTTING IN THE EXTRA MILES WORKS
Mar 26, 2025
by TODD BROWN
IT'S INTERVAL DAY. I'll be alone for these. I always am. No one will see me out there, which is why it's so easy to dawg it, even skip the last few. Instead...
... I am pushing beyond what my body wants to do.
Uncomfortable.
What happens when we do this?
Because, as the great Dylan Johnson recently posted on his YouTube...
https://youtu.be/x-eUPB9wzYY?si=HEn6r9MP42zawRhR
... these efforts build durability.
Durability, he claims, and I agree, is a key ingredient and possibly the most important metric and indicator for predicting success.
But, nobody sees these durability building efforts,
we get no credit.
Until we're there,
at the finish,
steady...
... strong.
Going the extra miles in our...
- training
- careers
- relationships
... makes all the difference.
===
Today, we completed our 37th year together...
- Two
- became 5
- now we are 11
... miracles can happen going the extra mile.
===
164.2
8 hrs sleep
PushUps and PullUps
10 minutes stretching
97 (fitness per training peaks)
40 min vision therapy
MAYBE I'M A COMMUNIST?
Mar 25, 2025
by TODD BROWN
COULD THE COMMIES HAVE IT RIGHT? On the surface, I'm saying No freakin' way! But, as Socrates put it...
... To know thyself is the beginning of wisdom.
Before I admit my fundamental failings,
here's why I'm thinking the commies have a point.
They...
- teach
- enforce
- hoodwink
... this gem.
From each according to his ability, to each according to his need.
Let's apply that to one my favorite things to do on a bike...
... get in a steamrolling pace line.
Because there is nothing like feeling of people working together in harmony,, and the resulting speed and power...
... we could never accomplish on our own.
Which means,
the strong might pull a little longer,
while the weak hit the front and quickly slide over.
I'm generally down with that.
What I'm not down with...
- turn skipping
- wheel sucking
- paceline punking
... probably because I seem to get pipped or blown away at the line, as a result of such shenanigans.
Which is why I think I might be a dawgawn pinko myself,
like Uncle Karl,
or worse...
... Lenin.
What would they do if they so much as sensed non-participation?...
... Off with their helmets!,
still on their heads.
Witness my wretched weakness!
I'm holding out hope for my capitalist conscience to win over my evil bolsie bent...
- coaxing
- encouraging
- demonstrating
... after all, it's just a ride, a chance to practice racecraft.
===
Coach Charlie's tips are solid: https://empirestateride.com/paceline-riding/
===
165.6
7 hrs sleep
PushUps and PullUps
10 minutes stretching
96 (fitness per training peaks)
20 min vision therapy
WELL, THIS BROKE MY HEART
Mar 24, 2025
by TODD BROWN
I COULD SEE A BLOB about a couple of hundred yards ahead. It was junk half in the street, part on the sidewalk. The cars were all swerving out and driving by, I planned to do the same...
... avoiding any inconvenience.
Only it wasn't trash.
It was a man,
who'd taken a tumble.
He was sprawled in the street, trying to steady himself...
... his wheelchair balancing on the curb.
I stopped,
hustled over,
cars whizzing by.
The motorized wheel chair was quite heavy.
Front wheels on curb, he asked me to push the button.
Rear wheels grabbed perch, and pulled the chair back up on sidewalk.
We got him settled.
I'm Todd.
I'm Bob.
Do you need any water? Want to call anybody?
No, no... thank you for the help.
I got back on my bike...
... pedaling under my own power, on a gorgeous morning.
The tears started to flow, was it...
- memories of my near life changing injury last year?
- the countless times I've crashed and bounced up?
- the sadness for a fellow lover of the morning's limitations?
... so many emotions.
The final, lingering one...
... I've got to do better for those in need, the opportunities are everywhere.
===
166
7 hrs sleep
PushUps and PullUps
10 minutes stretching
93 (fitness per training peaks)
40 min vision therapy
THERE ARE NO TRYOUTS
Mar 23, 2025
by TODD BROWN
FOR MOST OF US, there were no tryouts. We rode, we ran, we swam. After prodding from a friend, a flashy flyer at the coffee shop, a seed was planted. One day, we woke up and said...
... Hey, I should try a race.
What have I a got to lose?
Nothing, just...
- pride
- confidence
- social standing
... and everything to gain.
The space between registration and finishing oscillates...
... between daunting and piece of cake.
One moment we've got it all under control,
the next we are freakin' out,
or want to quit.
Before we ever start.
It's not a tryout,
where we hope to get picked...
... it's a figure it out,
and we pick ourselves.
We keep going, pressing on because...
... we are endless fascinated with the idea of how far we can go?
===
165.6
7.5 hrs sleep
No Strength Work
0 minutes stretching
94 (fitness per training peaks)
40 min vision therapy
RASCAL SLAUGHTERS THE HITTERS
Mar 22, 2025
by TODD BROWN
IT WAS LIKE A TIME MACHINE today. A little knee-high that looked all of fourteen years old slipped off the front and basically just disappeared. None of the hitters chased...
... they let 'im go.
Maybe they had to?
Meanwhile, I'm hanging on...
... wonderin' what's going on.
The last time a little 120ish lb rascal was playing with us like this...
... he went on to join the pro tour.
Kevin Vermaerke.
Before that, I can only think of Floyd Landis.
There are probably others in between, and before, who've reached the highest levels of the sport, and many who have gone pro.
For sure.
The question is would the kids have...
... thrived without a supporting and challenging community?
===
164.6
8 hrs sleep
No Strength Work
0 minutes stretching
96 (fitness per training peaks)
0 min vision therapy
FERRARI RIDERS
Mar 21, 2025
by TODD BROWN
HEARD A GOOD ONE TODAY. My pal and first cycling coach, Bret, was driving with the great Erik Zabel behind a large group ride, in San Francisco, spread 5 wide across the only lane....
... Zabel had a few thoughts.
Who are these guys?
Oh, this is well-known group ride.
They are Ferrari riders.
Ferrari riders?
Then followed some sort of mangled German, Bret didn't understand...
... yet, got the gist.
What do mean?
You, you have pedal stroke like sewing machine...
... these guys on fancy bikes mash in squares.
Hmmm...
Like weekend Ferrari drivers.
I don't the point was to denigrate the hardware, more of...
... a comment on looking vs acting the part.
Truth is...
- practice
- coaching
- genuine feel
... it takes time and determination to develop a smooth pedal stroke.
Here are a few...
- rid a fixy
- one-legged drills
- high cadence, over 120
... ways to improve pedal stroke.
===
163.2
8 hrs sleep
Pullups and Pushups
10 minutes stretching
91 (fitness per training peaks)
40 min vision therapy
3 HOT SPOTS YOU GOTTA KNOW ABOUT
Mar 20, 2025
by TODD BROWN
FEELING SO COLD, I wondered what I could do. I thought back to the dawg daze of summer. I needed more than simply...
... thinking hot thoughts.
It wasn't enough.
Here's the science...
- face
- palms
- foot bottoms
... we have 3 distinct areas.
Keep these covered and warm...
- gloves
- toe/foot covers
- bandana or face mask
... if cold.
Keep 'em shaded and ventilated...
- a visor
- ventilated shoes
- perforated gloves
... if hot.
Colors matter, too.
Which is why we make white gloves.
It's Buy One Pair, Get One Pair right now...
... and yes, we have lots other colors.
https://pedalindustries.com/collections/full-finger-gloves
===
162.7
7.75 hrs sleep
Pullups and Pushups
10 minutes stretching
92 (fitness per training peaks)
40 min vision therapy
HE LENT ME THAT
Mar 19, 2025
by TODD BROWN
I'M RELIGIOUS by nature. It shows up in almost everything i do: work, fitness, learning. If I find a practice or ritual the inspires me, keeps me on track, or changes me...
... I'm down for incorporating good stuff.
When my pal showed up on Ash Wednesday with the traditional mark on his forward, I asked him...
... What are you giving up for Lent?
Sugar.
I was impressed, and inspired.
Giving up one of our most addictive drugs ain't easy.
Join me.
Uh, not really my thing.
But, after a few weeks I thought...
... You know what, that's not a bad idea.
So, I gave up sleep.
Not, sleep sleep...
... sleeping in.
Getting up at 530am is easy for me about half the days of the week, the other half I'm more of a 6 or 630 wakeruppper.
Because I follow the great Joe Friel's advice...
... I wake up when i'm done sleeping.
I wanted to do it...
- for the discipline
- to get my day started earlier
- so I could get our and ride when it's sunny and warm
... to make a change for the better.
Waking up naturally at 530am will happen simply by forcing it...
... eventually exhaustion makes early slumber easy.
Viola!
Change made...
... by Easter Morning.
===
164
7.75 hrs sleep
Pullups and Pushups
10 minutes stretching
93 (fitness per training peaks)
40 min vision therapy
https://www.strava.com/athletes/10248
AREN'T YOU COLD?
Mar 18, 2025
by TODD BROWN
WEARING FLIPFLOPS ON THE FACTORY FLOOR isn't the smartest idea. Especially, where there is no heat. In winter. Our production manager looked at my feet, looked at me...
... aren't your feet cold?
How could I explain why my feet are impervious to cold?
I mean, who can relate to...
- 20+ mph
- skin tight lycra
- shoes with all kindsa perforations
... what I'd done before the sun rose, temp around 40 degrees?
I could barely feel my fingers,
use the shifters
and brakes.
My feet?
Gone.
Honestly, I love it.
For a couple of hours...
... the discomfort is energizing.
I'm alive,
ready to charge the day.
===
What I was wearing:
- skull cap
- jersey
- bibs
- fly vest
- arm and knee warmers
- superlight gloves
- fastmax sock
What I could have easily added/swapped out:
- toe warmers
- cold weather gloves
===
163.8
7.75 hrs sleep
Pullups and Pushups
10 minutes stretching
92 (fitness per training peaks)
0 min vision therapy
ARE THOSE GUYS PROS?
Mar 17, 2025
by TODD BROWN
YOUNG PUP was up the road a bit. I was on my mtb, so figured I couldn't catch him. But, I was going about the same speed and...
... cut through the dirt.
How ya feelin' after Saturday?
I'm feelin' it, those guys are so good.
I was smoked afterwards.
Tell me, I've done that ride 5 or 6 times now, and I just can't hang on...
... are those guys pros?
We've all had those thoughts...
- we think we're in shape
- they show their in better shape
- we wonder how it's possible they're so much faster
... when we're new, there's just no way to appreciate what it takes.
Or, took.
Right?
I mean, looking at the other athletes, they don't look that much different.
If at all.
So, what gives?
Here's the fact.
To get good at endurance sports...
- mentally
- physically
- spiritually
... we've got to learn how to endure.
Enduring doesn't mean plowing through the suck, it means...
... appreciating every second, until years have passed.
They're not pro,
they've been riding for 5+ years.
It takes time, to be refined...
... in the refiner's fire.
===
164.7
7.5 hrs sleep
Pullups and Pushups
10 minutes stretching
88 (fitness per training peaks)
40 min vision therapy
LIVE BY THE CALENDAR, DIE BY THE CALENDAR
Mar 16, 2025
by TODD BROWN
GETTING TO DO THE RACES we want to do is not easy. There is so much that has to align to make it happen...
... so, what's the secret?
The great Marc Andreessen said it best...
If you know what you want, and you go for it with maximum energy and drive and passion, the world will often reconfigure itself around you much more quickly and easily than you would think.
How do we do that?...
- Get a calendar
- Fill in the family, work, social commitments
- Find a race we really want to do with no conflicts
... and make it hap'n cap'n.
===
165
8 hrs sleep
No strength work
10 minutes stretching
89 (fitness per training peaks)
0 min vision therapy
WHEN TRAINING BECOMES RISKY
Mar 15, 2025
by TODD BROWN
EVER FOUND YOURSELF right behind an absolute beast, only to take a quick glance and realize...
... all the other fools have been left in dust?
Happened to me today,
and it was quite foolish.
It didn't seem so at the time.
I felt great,
our lead kept increasing,
and the great Alfredo was hammerin'.
Then, we caught a light.
All gains...
... poof!
As the group reached escape velocity on the final steep section of the first climb, I thought...
... Uh oh, I'm looking at a lonely next 15-20 miles.
Why did I take that risk, to go with a pro triathlete?
Because it was a training ride.
What was the pay off?
The most taxing ride in months,
I rode much harder, per Training Peaks,
than at BWR and Cactus Cup races.
By a lot.
Which produced a huge fitness bump.
Why didn't I race this hard?
Racing is often very tactical...
- use our matches prudently
- let the other guys pull and suffer
- going just fast enough to hang onto our finish position
... because the goal is often to simply place well.
Doing the minimum...
... is often a winning formula.
Training is like a laboratory...
- speed
- effort
- intensity
... where we find out what is possible.
It's not risky in a race, if we already know...
... we can handle it.
===
Two years ago, I was at the state road race championships. The previous year, my sole focus was Leadville, where being able to hold high tempo/low threshold for hours is key.
I still had a ton of that type of fitness.
In the two first miles, I popped a little hill.
Not a big effort.
But, for some reason, the group didn't follow.
So, I kept going at Leadville pace, building up nearly a 2 minute lead.
After a full lap, 22ish miles, my pal Andy bridged up, and now we were working together.
Eventually, 3 others made it across.
Neither Andy nor I won, but we managed to get on the podium...
... and enjoy a dream scenario, in a break, with a friend.
===
===
164.7
7.5 hrs sleep
No strength work
10 minutes stretching
91(fitness per training peaks)
0 min vision therapy
DEAR OL' DIESEL, THIS YOUNG BUCK NEEDS HELP
Mar 14, 2025
by TODD BROWN
DEAR OL' DEISEL, can ya help a young feller out? I can't decide if I should race the BWR Waffle or Wafer.
Last year, I was training for the Wafer, training was going really well so at the last second I signed up for the longer, brutal-er Waffle.
The very next day, I got sick.
At the race, I went out too hard, way beyond my threshold, and had to limp the last 65 miles, to just finish.
I made so many rookie mistakes, ugh.
Power was down 100 watts from normal,
heart rate was still high.
I've got young kids, and training time is limited.
In 2028, I turn 40 and plan to take on the Leadville 100 MTB race.
Should I continue to focus on long distance endurance like the Waffle or back it down to the Wafer?
Dear Buck,
I feel for ya, limping home weak and broken is a terrible scenario.
Let's be real.
Having a young family is...
- sleep deprived nights
- full-time work to keep 'em clothed and fed
- teaching correct principles and how life works
... the most beautiful and challenging blessing
any of us will ever enjoy.
That's the prime directive...
- protect
- provide
- love the family.
.. always.
That said, the Ol' Diesel gets it because we raised 3 youngins ourselves.
The yearn to find out how far we can push ourselves physically is real, and always calling.
When the littles were around, I always tried to have one event every year.
Kept me fit...
- mentally
- physically
- spiritually
... to do all the providin' and lovin'.
You already know this...
... do the Wafer.
It fits your needs better.
Remember, doing our best on RaceDay means meeting the...
- challenges
- responsibilities
- time constraints
... while taking care of the best part of our lives.
Family first, Buck!
PS One day, you'll be an Ol' Diesel, too... all the time in the world, and the satisfaction of knowing we did all we could do.
===
164
8 hrs sleep
PullUps, PushUps
10 minutes stretching
85(fitness per training peaks)
30 min vision therapy
YEAR OVER YEAR COMPARO
Mar 13, 2025
by TODD BROWN
LATELY, I'M COMPLETELY HUNG UP ON YEAR OVER YEAR COMPARISONS. Focused, might be a better term. It's key that we are...
... documenting the important activities.
I do.
Always.
It's automatic.
What am I looking at...
- sales
- fitness
- activities
... on a daily basis?
Sometimes, throughout the day.
Here's the dill.
It's easy to get discouraged if we are off,
just look at that chart above and tell me how you'd feel?
At the same time, we can be encouraged,
when the comparo is tantalizingly positive.
Each reaction is dangerous because they typically lead to...
... letting our foot off the gas.
Whether we are leading or getting shelled, we must..
... get moving,
and keep moving,
towards our long-term goals.
To win any race...
... we've got to start.
===
163
8 hrs sleep
PullUps, PushUps
10 minutes stretching
85(fitness per training peaks)
30 min vision therapy
DISCIPLINE IS FOR LOSERS
Mar 12, 2025
by TODD BROWN
APPARENTLY, MY SIBLINGS were talking behind my back. To our kids, no less. What good come of that? Did you know your dad...
... did this?
Ugh.
But, turns out it was just a big misunderstanding and it'll blow over.
You see, the discussion centered around my discipline.
Discipline?!
I have no discipline...
- exercising
- eating clean
- getting good sleep
... it looks like I do.
But, I don't.
And, when it comes right down to it...
... I doubt you have much discipline.
We just freakin' love it, right?
That feeling of being free.
Moving quickly.
Soaring.
We're not weird, or exceptionally disciplined...
... we're passionate.
===
164
8.5 hrs sleep
PullUps, PushUps
10 minutes stretching
86(fitness per training peaks)
40 min vision therapy
A DIFFERENCE BETWEEN HR AND POWER TRAINING
Mar 11, 2025
by TODD BROWN
HELP!, I'VE MISPLACED my HR strap, and I can't record the data. Can I even train now? What will Starva think? How...
... can I be sure I even trained at all?
Silly thoughts before I rolled out to do...
- 29 mi
- 4173 vert
- under 2 hours
... my Hill Fest route.
Normally, I'm all about the HR.
Keeping it in the HR zone.
Today was all about the PWR.
Keeping it in the PWR zone.
Here's what I found fascinating.
When I'm focused on, say keeping HR in Tempo or Threshold...
- position
- cadence
- breathing
... I don't pay as much attention to my form.
The focus on this ride was keeping my PWR above 250.
When I was making that effort, 250+ watts, I found that when I focus on my position in the saddle, keeping my cadence high...
- my PWR output is higher
- my breathing is easier
- I'm going faster
... there is actually a sweet spot position for me to be in.
Some Normalized PWR comparisons:
- Today, 246
- Saturday's race, 240
- My normal Tuesday group ride, 229
It would have been nice to have my HR monitor, and go back and see how hard my heart was working.
The main take away for me is, when I'm training alone...
... I'm better off to train with PWR and Cadence only on the screen.
===
Worth experimenting with, IMHO.
===
163.8
8.25 hrs sleep
PullUps, PushUps
10 minutes stretching
84(fitness per training peaks)
40 min vision therapy
RIDE WITH AI?
Mar 10, 2025
by TODD BROWN
THE OPPORTUNITIES TO EMPLOY AI are everywhere. For us, we might try an AI coach. But, how do we know it's good? Well...
... I tried out AI, with something I know a thing or three about.
I asked AI to write a blog post in the flavor of our blog.
It was a good effort,
but here's the problem.
I personally get so much out of writing these posts daily, I shutter to think of letting go the opportunity to slice through what's working and deliver it to us in a creative way.
The personal challenge of the ritual and discipline each evening...
- fingers
- keyboard
- proof reading
... would be a tremendous loss, were I to outsource it.
It's the same reason we...
- run
- ride
- swim
... IRL vs playing a video game of our chosen sport.
We live for...
- the feel pain
- to take chances
- and hack our bodies
... because there is not substitute the tests of mortality.
Just ask Grok.
===
162.7
8 hrs sleep
PullUps, PushUps, Box Jumps
10 minutes stretching
82(fitness per training peaks)
40 min vision therapy
I LOVE A GOOD BATTLE
Mar 09, 2025
by TODD BROWN
YESTERDAY'S 40-MILE MTB RACE was epic as ever. When it's one giant loop, 97% singletrack, each age group starts in it's own wave...
... you know there are going to be some good battles.
Cranks and legs trading blows,
like swords and shields.
In my race, the winner hit out super hard.
I looked down and saw 450 watts,
long enough to realize...
... I had to back down, and hope he'd blow.
He didn't.
Then, third and fourth place rode right by me on the next punchy little climb.
I'd roll up on the downhill,
they'd pull away on the climbs.
This went on for 20ish minutes.
Starting the steady 7-mile climb,
I want to keep the pace up because, you know, first place was out there, and maybe he'd start to falter.
So, I'm back in second position,
and fifth place pulls through.
He's on it.
I'm hanging on.
Third and fourth,
are now fourth and fifth.
On the following 10-minute downhill,
I slowly ease away from third.
But, he's there.
Red helmet,
blue jersey.
Haunting,
hunting.
My hope of catching spurs me forward.
I no longer see my pursuer,
still don't see the target.
These are always challenging spots in a race.
It's easy to slow down,
lose focus.
That's why I kept pushing,
wanting to catch,
not caught.
All the way to the finish line.
===
Update on my back.
Yesterday's race was day 3, after Dr. Su's magic.
As she predicted, the back felt even better.
Although the last 10 miles are quite rocky and rough,
my back felt great.
Even better, when I woke up in my own bed this morning I didn't need to slowly roll over, drop to my knees, and slowly stand.
I just,
got up.
===
163.8 lbs - no scale
7 hrs sleep
No Strength
0 minutes stretching
82(fitness per training peaks)
40 min vision therapy
CONSIDERING RETIREMENT
Mar 08, 2025
by TODD BROWN
FOUNTAIN HILLS, AZ is the town closest to the venue for Cactus Cup. It is so beautiful in the winter, and full of retirees. I see two types out here...
... those still charging, and those who haven't charged for years.
I get it that age will crumble all of us.
Still,
why give up?
Especially,
if you have all kindsa time.
Are we going to acquire the body of Mr. Potato Head...
... or keep pushing, stretching, reaching as high as we can?
Every day.
Here's something to consider.
A large percentage of the racers in the older groups are faster than ever,
because they have the time and money...
... and they have always been active.
Always.
Even when...
- kids
- work
- commitments
... made it seem impossible.
They got in the workout...
... some thing is always better than no thing.
Hopefully, we don't flicker out like a candle, and...
... we burn bright and go out like a light.
===
? lbs - no scale
7 hrs sleep
No Strength
0 minutes stretching
84(fitness per training peaks)
25 min vision therapy
THE TT PARADOX
Mar 07, 2025
by TODD BROWN
THERE WAS A BRIEF BREAK in the rain. After a 1 hour delay, lucky me got to speedsuit up. The course was wet, slightly muddy, shortened...
... we'd be flyin'.
Fortunately, it started to rain again about 10 mins before my start time.
It was a TT.
4, 3, 2, 1, GO!
I've never raced a TT, crossed the finish line, and thought...
... I could have gone faster.
I've never seen the results of a TT, after recovering, and not thought...
... I could have gone faster.
Metaphor for life.
Amiright?
---
Does that deserve a deconstruction?
- Warm up was pretty good, 35 minutes with varied efforts
- Got to start with 2 mins to spare, in other words late.
- Ditched my jacket.
- Didn't have my Wahoo on the correct screen, fumbled with it rolling out.
- I race better with computer in my pocket for these efforts, go on feel, check the data later.
- The cold, even though I was quite warm, was still discouraging. It was hard to be "up" for it.
- Tire pressure seemed good, 18 front/20 back.
- Rode the sides of the trail to stay out of the middle's little stream
- On the back half I rode the stream, it was faster.
- There is so much sand and decomposed granite, very little mud.
- Glasses were fogging on warm up, clear at race pace.
- Wore my speedsuit,base layer, arm warmers.
- Felt really good.
---
Update on my back, 48hrs after Dr. Su's torture chamber...
... better than yesterday.
I'm honestly stunned.
Check out this video.
Planning to document daily, through her 7 day promise of all better.
... and, yes, I'd love it if you followed what we're doing over there so you can see us IRL.
===
? lbs - no scale
8.5 hrs sleep
PushUps
10 minutes stretching
81(fitness per training peaks)
25 min vision therapy
IT'S RAINING, IS THAT GOOD?
Mar 06, 2025
by TODD BROWN
NOT LONG AGO, I was humblebragging about what a ninja I was for training in the rain. Because, ya know, it's just going to make me that much more of a...
... bada$$ in a race with rain.
Then, tomorrow's TT happened.
47°, raining, and windy is just a lot more than a ninja like me could hope for.
A lot more.
Pretty sure warming up will be useless,
cause who can warm up...
... and stay warm in that, in a skinsuit?!
Good thing my rain riding heroics where on pavement, so...
... I'm extra unprepared for dirt, mud, rock ledges.
Can any good come from this...
... or do I just stay warm and toasty in the van?
What would you do?
Be honest.
Inspire me.
Tell me I suck, and you'd thrive in those conditions...
... c'mon I need a good swift kick in the lycra.
===
? lbs - no scale
8.5 hrs sleep
PushUps
10 minutes stretching
84(fitness per training peaks)
45 min vision therapy
FIXING BACK PAIN
Mar 05, 2025
by TODD BROWN
MY BACK HAS BEEN REALLY BOTHERING ME, for years. The last 8 months or so, I get home from a long ride and I can barely walk. So, when the Chinese doctor said...
... I make you cry.
I was in.
Because she promised to pull the scar tissue out.
I show you, you see.
The price was so high,
I figured it's going to work...
... even if it's a placebo.
Today I submitted to the pain...
- standing on my back
- poking me with needles
- cupping out the scar tissue
... hurt like hell.
I didn't cry,
but I sure cried out.
She found places in my ...
- butt
- back
- spine
... I didn't even know I had.
What I do know is, as promised...
... she pulled tissue out of my back.
Bloody.
Chunky.
My back wasn't bleeding.
Weird stuff,
for sure.
Did it work?
I feel good.
She said...
- tomorrow, sore
- three days, feel better
- one week, pain all gone
... just in time for Cactus Cup's 40 mile XC race, on Saturday.
Hopefully, the only flaring up will be from...
... my after burners on the short, punchy climbs.
===
? lbs - no scale
8.5 hrs sleep
PushUps
10 minutes stretching
84(fitness per training peaks)
45 min vision therapy
OBVIOUS AND NON-OBVIOUS REASONS TO PRE-RUN A COURSE
Mar 04, 2025
by TODD BROWN
IT'S ALWAYS HARD TO BEAT THE LOCALS. Doesn't matter if it's road, dirt or a mix. If you're from outta town, and it's you're first time...
... local knowledge is gonna kill ya.
Not the locals,
they're nice,
until not.
They're going to...
- enter and exit the corners
- roll the blind drops
- ride the surges
... faster and better.
They've mastered the course,
and they will spend considerably less energy,
conserving to stick it to us when we make the slightest error.
So, we pre-ride and do our best to...
- relax
- recon
- remember
... to close the gap.
While I was pre-running Saturday's race course...
- how much nutrition and liquid to carry
- should I carry bottles, a pack, both
- how low to run tire pressure
... thinking of ways to be efficient.
But there were other considerations.
Will it be windy like today?
If it's cold at the start, vest or no vest?
Will Friday's predicted rain change conditions?
How to figure out who are the locals on the start line?
===
? lbs - no scale
8 hrs sleep
PushUps
10 minutes stretching
84(fitness per training peaks)
45 min vision therapy
WHAT TO CARE ABOUT?
Mar 03, 2025
by TODD BROWN
THERE'S ALWAYS A LOT OF PRESSURE to perform. We put it on ourselves, others put it on us...
... high expectations can kill.
The joy.
I've had a pretty darn successful month...
- family
- business
- and that racing thing
... but the results don't reflect the focus.
How can I share this without sounding like a kook?
I'll just tell ya.
Yeah, I ripped at the race...
... I was more concerned with how my eyes would function after all the vision therapy, and my how complete my recovery is from pneumonia in January.
Yeah, we had a good month of overall sales...
... I'm focused on how many bags did we sell because bag sales always lead to apparel and all the other products we make.
Yeah, we have a new granddaughter...
... I'm focused on caring for each member of our family, literally praying for inspiration.
Don't get me wrong here.
It's cool to win the prize.
Totally.
Weirdly, when I really want _______, and I focus on that vs what needs to happen, things don't seem to workout as I hope.
When I'm focused on the inputs, planting the seeds...
... I know the outputs the harvest is gonna happen.
It's just a matter of time...
... when it does, it's so gratifying.
===
I think this is where the "influencers" ask...
... What are your inputs?...
... hoping for a reply.
Not looking for that.
I know this will hit home for a lot of us.
Peace, out.
===
? lbs - no scale
8 hrs sleep
PushUps, Jumps
10 minutes stretching
82(fitness per training peaks)
20 min vision therapy
THE RUT AND THE ROUTE
Mar 02, 2025
by TODD BROWN
RACING ALONG, it's easy to find ourselves in a rut. Wheels sucked in, rocketing forward, but...
... we're beginning to lose control.
Ruts take us where they want to.
Routes are different we...
- know where we want to go,
- plot the course.
- get moving.
... the destination is up to us.
I like road trips.
Getting out of my routines gives me a different perspective.
See the life ruts I'm in.
Toss out the bad ones, and...
... stay on my righteous route.
(yes, that's righteous in hippy talk - like, righteous wave dude.)
===
? lbs - no scale
10 hrs sleep
PushUps, Jumps
10 minutes stretching
82(fitness per training peaks)
20 min vision therapy
WHAT I LEARNED AT BWR AZ
Mar 01, 2025
by TODD BROWN
DOWNLOADING THE KNOWLEDGE after a race can be super helpful. We always learn something we didn't foresee, that could...
... help us go faster, have more fun, next time.
What mapmyride didn't tell me...
- there would be miles of whoops
- those whoops would suck the life out of my legs on the return
- divebombing into the first single track would make or break a race
... I see why it's not called scout my ride.
Smart things I did...
- Camelbak was perfect for drinking over the raucous opening terrain
- Lowish pressure in the tires, 22 front and 26 rear
- Fastest rolling gravel tires vs mtb tires
Dumb things I did...
- Only 32 oz in the Camelbak, 44 (2 bottles worth) woulda been better
- Letting my mind wander for a split second and washing out in a turn
- Didn't bring a mini-tool, got lucky and didn't need
Nice surprises...
- Best bathrooms of all time at a race - air con, sink, soap, private
- Water handups on course, came in super handy
- My pal Kristen caught me and we teamed up
What worked...
- road shoes with MTB cleats very comfy
- Classified hub bailed me out with the super quick shifts
- the Ergon seatpost over the washboard was Cadillac smooth
What failed...
- when I crashed the derailleur hanger bent, and next time I need granny gear it through chain into spokes
- my arms were so bloody from snagging them on "cats claw" bushes
- the dang helmet needed a good wash before, I would have avoided eye-searing sweat
... those are pretty much all me failing.
Next time...
- run new tires, these were too worn for all the sand
- drive out Thursday vs Friday and be more relaxed
- more liquid in Camelbak
Overall, super fun riding and racing.
The weather was perfect,
hi 70's.
BWR team and volunteers put on a very classy event.
===
? lbs - no scale
8 hrs sleep
No lifting
10 minutes stretching
84(fitness per training peaks)
20 min vision therapy
I'M HUNGRY, AND IT'S A SIGN
Feb 28, 2025
by TODD BROWN
DAYS LIKE THIS and I swear my body has a mind of it's own. Somehow, it knows tomorrow is going to be big. No matter how much I eat...
... my body wants more.
So, I obey...
- Applefritter.
- 10" Mad Dog Pizza
- Chipotle 2X Steak Salad
... plus, nuts, apples, oranges, berries, and a protein bar.
I'm still hungry,
and you know what?
My body is right...
... I'm going to reward it tonight with a Haagen-Daz bar.
But, first, more blueberries.
===
162
7 hrs sleep
No lifting
10 minutes stretching
80 (fitness per training peaks)
0 min vision therapy
CAN YOU TOLERATE THAT?
Feb 27, 2025
by TODD BROWN
GOING FROM RIM BRAKES TO DISC BRAKES was a game changer for me. Bombing a long, fast descent no longer meant alternating between front and rear...
... simply to save my hand strength, keep the rims cool.
But, there were costs.
Not just cash.
We had...
- rotors
- brake pads
- brake fluid
... much tighter tolerances.
We could roll with a slightly bent rim,
not gonna happen with a bent rotor.
We could adjust the brake's cable tension on the fly,
not happening out in the wilderness.
Tighter tolerances...
... bring us increased performance.
Increased performance...
... requires tighter tolerances.
Example.
After my TBI, my vision was really off.
It was a struggle to go fast over tricky, twisty terrain.
12 months later,
I'm still doing vision therapy.
It's a lot better,
but that is not the point.
The point is,
if I wasn't pushing my body to perform beyond the trivial tasks of getting by...
... I'd never know how off my vision was.
Which got me thinking...
... what am else I tolerating that is holding me back?
===
162.7
8 hrs sleep
Breaklifting
10 minutes stretching
83 (fitness per training peaks)
45 min vision therapy
https://www.strava.com/athletes/10248
WHY I LIKE UNROAD
Feb 26, 2025
by TODD BROWN
BWR AZ IS THIS WEEKEND. I'm going. I'm excited. Bike is ready. Friends are texting. AIRbnb is ready for us. The reason for all this anxiousness is simple...
... I know what I'm getting into.
The Hell of The North Desert...
- brutal
- sun-scortched
- survival test
- fever dream
... no one - pros or pretenders - get off easy.
That's the promise BWR makes.
I've done UT twice...
... this is my first AZ.
I'm counting on being...
- wrecked
- wasted
- elated
... getting my money's worth.
I know what you're thinking...
... Now hold on Mr FancyLycra, are you sure you've got the goods to execute?
No, quite honestly, I'm not.
But, I'm sure they do.
It's called...
- trust
- confidence
- dependability
... it's earned through consistency and quality of experience.
===
163.1
8 hrs sleep
Breaklifting
10 minutes stretching
83 (fitness per training peaks)
45 min vision therapy
THE 3 MAJOR FOOD GROUPS
Feb 25, 2025
by TODD BROWN
KEEP IT STUPID SIMPLE, that's about as complex as I go when it comes to eating habits. So, when I was challenged over the weekend, by a caring friend, I had to state...
... my governing rules for eating.
Here's the latest update.
Protein.
Shoot for eating 1 gram of protein for every pound of body weight.
Veggies & Fruit
Unlimited veggies, and most of my fruit is berries.
Carbs & Sugar
Got to keep this in check, not much, except for the big days, then load up, before, during and after the big rides, runs and swims.
It's been said...
... if we stay on top of the protein goal, the rest is pretty easy to control.
How'd I do that today?
| shake | 22 | |
| kodiak cakes | 20 | 42 |
| bacon | 10 | 52 |
| protein burger | 30 | 82 |
| chicken | 60 | 142 |
| greek yogurt | 17 | 159 |
Tallying throughout the day, is a super helpful practice to stay on track.
Do you have a system?
===
162.7
7.5 hrs sleep
Breaklifting
10 minutes stretching
84 (fitness per training peaks)
0 min vision therapy
ANOTHER BENEFIT OF HAVING AN 'A' RACE
Feb 24, 2025
by TODD BROWN
ONCE WE GET THE 'A' RACE on the calendar, things become clearer. We get a sense of when we need to do what we know needs doing, and...
... what we need to cut out for a season, or longer.
But, there's more.
It takes a while,
which is why it's valuable
to put the calendar to use asap.
With time, our brains magically serve us with...
... ideas and inspirations.
New stuff,
that can help
and make a difference in our prep.
Moms call it nesting,
before the baby arrives.
It's the same thing...
- date with destiny
- start prepping
- get ideas
... Rip On RaceDay!
Shout out to Samir who just signed up for his first race, ever, at 52.
===
164
8.5 hrs sleep
Breaklifting
10 minutes stretching
81 (fitness per training peaks)
45 min vision therapy
WORKING IN HARMONY
Feb 23, 2025
by TODD BROWN
SEEING THE FLOCK OF PELICANS glide overhead, reminded me of the beauty of a peloton. Riders moving in harmony, rotating through...
... sharing the load.
Making it easy,
to go fast.
It sparked me to be a bit of a mad scientist today.
How could I improve my drivetrain for the upcoming BWR AZ?
I cracked open...
- a new KMC chain
- stripped with Ceramic Speed UFO cleaner
- drenched it in a mason jar of WEND Wax-On Dry Lube
... measured it, cut it, mounted it on my bike.
The chain ring and cassette look pretty good still,
a benefit to replacing chains often.
I'll test it in the morning and make sure...
... the entire drivetrain is working in harmony.
===
161.4
8 hrs sleep
PullUps PushUps Box Jumps
10 minutes stretching
81 (fitness per training peaks)
45 min vision therapy
ARE YOU CONNECTED, OR MERELY POWERFUL?
Feb 22, 2025
by TODD BROWN
THIS IS ONE OF THE EASIEST WAYS to transfer more power to the pedals. I only thought of it because my knee started to bug me, and...
... I was pretty sure what I needed to fix.
An inexpensive part.
Easy to neglect.
Often forgotten.
My knee was buggin' because my cleat was worn out.
In my case, it was more than just the cleat...
... I run a Shimano adapter on my road shoes, so I can run MTB pedals on my gravel/road bike.
Parts replaced.
I went from feeling like i was ice skating on a walnut to...
- superconnected
- powerful
- locked in
... the way we all want to feel when stomping on the pedals.
This, for me, is vastly superior...
- stiffer sole
- better breathability
- better strapping system
... road shoes for the win.
There is one BIG negative.
If I ever need to dismount and hike up a steep hill,
there is almost no traction,
compared to MTB shoe.
Some of my pals run road shoes and pedals, gravel and MTB.
Big drawback there is,
contaminate those road cleats,
and you might never get them to reengage.
Anyway,
we can have all the power in the world...
... gotta be connected to put it to good use.
Because we are, 2W4L
https://pedalindustries.com/products/2w4l-classic-t-shirt
https://pedalindustries.com/products/2w4l-classic-t-shirt
Delivered, for $20.
Use code: PDLTS
You'll see discount and free shipping at check out.
===
159.8
7.5 hrs sleep
Breaklifting
10 minutes stretching
80 (fitness per training peaks)
45 min vision therapy
ARE YOU INSPIRED?
Feb 21, 2025
by TODD BROWN
INSPIRATION CAN BE WONDERFUL, if it's the right kind. The positive stuff gives us hope, something to aspire to. The negative is debilitating, at best. But, I'm
... interested in something better.
Ideas.
Where do we get the ideas to make our racing, training, lives better?
Here are some of my inspirations.
When I was a surfer, we'd go weeks with little to no waves.
A swell hits, and we'd paddle 'till our arms fell off, for 1, 2, 3, 4, 5 days in a row.
What if we ...
... recovered for weeks, then all out, every day, for up to a week?
When I played tennis as a kid, I took lessons every Tuesday.
I was very weak, physically, so we worked on technique to maximize what I was able to do.
What if we...
... spent one day a week focused solely on technique?
When I raced motorcycles, long distance vision was imperative.
We were going so fast, I had to keep my head up much more than on a bicycle.
What if we...
... regularly pushed ourselves to go as quickly as possible over tricky terrain?
I love reading and learning.
It allows me to focus on my inner thoughts and reflect on my outer actions.
What if we...
... consistently dove into thoughtful literature?
We're all cooking on something,
the ingredients in our minds matter...
... when we are Two Wheels For Life.
Get this t-shirt
Delivered, for $25.
Use code: PDLTS
You'll see discount and free shipping at check out.
===
159.8
7.5 hrs sleep
Breaklifting
10 minutes stretching
80 (fitness per training peaks)
45 min vision therapy
INTERMITTENT HAMMERING
Feb 20, 2025
by TODD BROWN
WE ALL (?) KNOW ABOUT INTERMITTENT FASTING. For those trying to shed pounds or be more lean it can be quite effective. But, what about...
... intermittent hammering?
Not intervals.
I hate intervals.
I'm sure some of you love them, which is great, but...
... when was the last time a race went hard for 3 minutes,
then easy for 3,
then hard for 3,
then easy for 3.
Don't shoot the blogger.
On my MTB ride last night, I thought...
... what if I trained 1 or 2 days a week with intermittent hammering?
So, here's how it went down.
Zone 2 everywhere,
for the most part.
The trails here are mainly straight up,
then straight down.
So, Zone 2 requires some real finessing from a heart rate stand point.
It's easy to get right up the upper limit,
hard to stay out of tempo.
Any time I came to a steep section that 5-30 seconds, sometimes up to a minute...
... I put down 500-600+ watts.
Here's the deal.
Do that for 3 minutes, and the heart rate sky rockets.
Do it for a few seconds, and it barely has time to respond.
Which means, from a heart rate perspective I'm popping out of Zone 2 ever so briefly.
But, from a power perspective it is much higher.
Check the data:
Ave Pwr 144 vs Max Pwr 844
Ave HR 126 vs Max HR 160 (nowhere near my max)
28% in Z1 - 64% in Z2 - 9% in Z3 ... I never reached threshold or beyond.
My thinking is that I can...
- increase my strength
- keep the legs and brain fresh
- turn the training into more of practice
... and make all the neuromuscular connections associate with putting down the power.
Based on this trial run last night...
... I'll get in 15-20 legit bursts.
Does it have to be done on an MTB?
No, but the payoff of a fun downhill between the mini efforts is pretty sweet.
I'm going to practice this through Sea Otter and see if...
... I can post higher power numbers on the longer tempo/threshold rides.
That's the idea anyway.
===
161.4
8.5 hrs sleep
Breaklifting
10 minutes stretching
82 (fitness per training peaks)
45 min vision therapy
BREAKLIFTING FOR THE WIN
Feb 19, 2025
by TODD BROWN
THE LADY WAS YELLING AT ME, window down. Stopped at a light. Kept repeating, I kept cupping my ear. Finally, I understood...
... Looking good!
Well, I'll be dawgawned.
Was it all the breaklifting I've been doing?
This is breaklifting...
- set a timer
- work really focused
- go do a quick set of ____
... and I love it.
30 minute sprints works really well for me.
The breaks are energizing,
a micro adrenaline rush...
... keeping work fresh and fun.
My sets rotate between...
- PullUps
- PushUps
- Box Jumps
- Dead Lifts or Split Squats
- Toe Raises and Calf Raises
- Grippers
... takes a whopping 2 minutes to do one set.
Most days I get in 2 rotations.
Is there science to back it up...
- Phil Mafetone dot com, his book Get Strong! (you have to go to his site)
- Barry Ross, his book Underground Secrets To Faster Running
- Pavel Tsatsouline who was just on Andrew Huberman's podcast
... get the source material and take a deeper dive.
We aren't body builders,
we don't want useless bulk...
... we want strength.
Keep it simple.
Keep it consistent.
Breaklifting for the win.
===
161.6
8.5 hrs sleep
Breaklifting
10 minutes stretching
82 (fitness per training peaks)
45 min vision therapy
DON VS. JOE, POGI VS. JONAS
Feb 18, 2025
by TODD BROWN
THERE ARE TWO WAYS TO WIN A RACE. We've seen them played out in recent, big time battles. While I appreciate each...
... I definitely prefer one over the other.
Not just to watch,
but to execute.
How about you?
Oh, wait, forgot tell ya...
- technical precision
- unpredictable
... are the choices.
One,
has a plan for every single moment.
The other,
performs on feel.
You know who I'm talking about, right?
Don Felder vs Joe Walsh
errr...
Tadej vs Jonas
What makes their clashes so mesmerizing...
- approaches
- personalties
- countenances
... is their very beings.
I can't imagine one taking the on the other's ways.
It would be ridiculous,
ineffective.
If you want to put it to music,
just watch the final guitar solo to Hotel California.
Don is cool and precise and wonderful.
Joe is freakin wild and just feelin' it.
Precision vs Wild?
They're both work,
deliver results.
Which to deploy,
depends on who we are,
and who we are up against.
My default?
Let me ride and race on feel,
or give me death.
Check it -> https://youtu.be/09839DpTctU?si=jmUmYvSMw10zFQvP
===
162
7.5 hrs sleep
No Strength Work
10 minutes stretching
82 (fitness per training peaks)
45 min vision therapy
WHEN I WANNA GIVE UP
Feb 17, 2025
by TODD BROWN
WHAT IF I JUST QUIT? I mean, sometimes it's just so damn hard and confusing, it feels hopeless...
... the challenges just keep coming.
Why not pull the plug?
The hills seem like mountains,
insurmountable ...
... we crest and zoom down the other side.
The crosswinds grinding our powers,
clawing to stay in the group...
... a bend in the road and we sit in with ease.
The brutal cold and darkness,
begging us to say in bed...
... roll out into the rising, warming sun.
Reminds me of the great Led Zepplin...
Good times, bad times
You know I've had my share
I get dropped and foiled
On the training rides
But, I still don't seem to care
... that classic and electric opening.
Gimme those first 14 seconds and I can do anything.
Check it -> https://youtu.be/TA9Rec1qAFQ?si=DtFAGCr8LEn3o87Y===
162.4
8 hrs sleep
PullUps PushUps BoxJumps
10 minutes stretching
78 (fitness per training peaks)
45 min vision therapy
THAT'S NOT AERO, THIS IS AERO
Feb 16, 2025
by TODD BROWN
AERO HAS BEEN A THING for quite a while. With the invention of the wheel, came speed. With speed came wind. With wind came...
... drop bars.
140 years ago!
And, we've been working on...
- positions
- clothing
- helmets
- tubing
- bars
... it ever since.
We are slipperyer.
No doubt.
Which got me thinking yesterday as I was slipping off the back of the group...
- drop the stack height
- ride closer to wheel in front
- grabbed my most aero helmet
- donned the amazing Speedsuit we make
.... could I be more aero?
Probably.
Would it have mattered yesterday?
No.
I came off on a 1-mile power climb that demands 400 watts...
... I was 70 shy.
No amount of aero is gonna fix that.
Or, would it make a difference...
- stay off the front
- keep in the drops
- aero helmet
- Speedsuit
... if arrived at the climb slightly fresher.
To be honest, for me, it's probably more about handling marginal pains, than stressing over...
... marginal gains.
Let's find out next week!
Nothing to lose, but...
... time and effort.
===
The Mini RaceDay Bag snugs up tight under the saddle.
... holds your CO2, nozzle, plugs and a mini-tool under compression so it's silent,
... use this code: DRAMALAMA
... to save 20% and get FREE shipping at check out.
===
161.6
89 hrs sleep
No Strength Work
10 minutes stretching
79 (fitness per training peaks)
30 min vision therapy
THAT SOUNDS GREAT, BUT, WHAT IF I'M ALLERGIC?
Feb 15, 2025
by TODD BROWN
THE MAIN PROBLEM WITH MY ALLERGY, is it keeps me from doing intervals. So, I have come to rely on the blistering group rides...
... and chasing my much faster friends.
Which explains today's poor showing.
I didn't realize the problem until I dove into my Training Peaks data.
There it was.
My last pretty good power numbers were on 12.10.24.
Took a minute to remember,
what the heck I was doing on that particular day.
TMWC,
our Tuesday morning throw down.
I've skipped it for two months.
And before December...
... only hit TMWC sporadically.
My peak fitness for 2024 was back in September,
and TMWC was almost every week for the 4-5 months prior.
Having the data is helpful that way.
If we want to start with the end in mind...
- having a stellar day on _________.
... we can dig into our previous data.
It's not enough to see what has worked.
Sometimes, every time?...
- do intervals we aren't used to
- hit different group rides
- add in gym work
... we hit plateaus and need to mix things up.
Am I really allergic to intervals?
Of course not.
I just really really hate 'em, and prefer...
- incessant
- unpredictable
- burning surges
... only a sinister group of frenemies can inflict.
===
Which means... I've got to be very aero, and carry only the essentials.
The Mini RaceDay bag is perfect for holding: CO2, plugs, and a mini-tool.
... if you're into an aero bag, that holds you gear under compression so it's silent,
... use this code: DRAMALAMA
... to save 20% and get FREE shipping at check out.
===
161.6
7.5 hrs sleep
No Strength Work
0 minutes recovery
30 minutes reading + Journaling
81 (fitness per training peaks)
10 min vision therapy
6 DAYS OF PAIN!
Feb 14, 2025
by TODD BROWN
IT'S BEEN SIX DAYS since the Rock Cobbler wiped me out. Ev er ee thingggg hurt so bag. It took me over...
... an hour just to change my clothes.
Click here to witness the dramalama.
The rainy week kept me off my bike.
A very good thing...
- I need the rest
- my body needed the break
- the trusty bike needed a bath
... but, is 6 days enough?
My legs have felt...
- sore
- dead
- rotten
... all stinkin' week.
One of two things is gonna happen...
- feel amazing and spritely
- get dropped, crushed and left behind
... on tomorrow's hammerfest.
I love surprises.
Do you?
I'll be wearing this hat tomorrow for massive brainwashing on myself.
If you're into brainwashing yourself, and like this hat as much as I do...
... use this code: DRAMALAMA
... to save 20% and get FREE shipping at check out.
===
162.4
7.5 hrs sleep
Pullups Pushups Box Jumps
10 minutes recovery
60 minutes reading + Journaling
77 (fitness per training peaks)
50 min vision therapy
https://www.strava.com/athletes/10248
MISS THE ROCK MEANS...
Feb 13, 2025
by TODD BROWN
BACK IN THE BEGINNING, before tubeless tires, suspension, carbon hoops, we'd pump our MTB tires up to 55 lbs because...
... missing the rocks f'real, f'survival
Hitting 'em meant certain trouble,
if not disaster.
Modern tech makes it better, but Make sure you miss the rock is...
... the worst advice we could ever give.
You know why, right?
Because...
- our minds cannot see a negative
- the body always follows the eyes
... there is only one way to navigate the treacherous terrain.
Look where you want to go.
This is the way.
===
I wrote in detail about this top in my book, The Way of The R.A.C.E.R
===
161
7 hrs sleep
Pullups Pushups Deadlifts
10 minutes recovery
60 minutes reading + Journaling
77 (fitness per training peaks)
40 min vision therapy
EXTREME WHETHER
Feb 12, 2025
by TODD BROWN
THE FORECAST SAID there'd be a break in the rain. Whether.com is never wrong, right? I got grinding early so I could...
... get out and ride between storm fronts.
At 9am, I rolled out.
40 degrees.
Raining.
These are the crazy things we do.
We train in uncomfortable...
- rain
- mud
- dust
- heat
- cold
- wind
- snow
- terrain
... knowing not every race is perfect weather.
We practice our skills,
our gear and apparel set up,
everything needed to succeed...
... because every one else is on the couch.
Whether or not the weather is great...
... we are extremely committed.
(unless it's reallyreallyreally terrible)
===
161.4
8 hrs sleep
Pullups Pushups Deadlifts
10 minutes recovery
90 minutes reading + Journaling
79 (fitness per training peaks)
40 min vision therapy
MY THOUGHTS ON HARD DRINKING
Feb 11, 2025
by TODD BROWN
HAD A FRIEND SAY Beer after MTBing is required. For sure it's a ritual and bonding experience for all kinds of riders. Plus, all those sponsor dollars are so easy to come by...
... plenty of profit margin and residual sales.
But, what about hard drinking?
You know the truly hard stuff.
And, I'm not talking about fire water.
Just water.
Seems it's so hard to drink the stuff.
Even though...
- fridge door
- gas stations
- grocery stores
... it's everywhere.
But, when was the last time you had plain old water...
... and plenty of it?
Personally, I'm downing about 100 ounces a day.
Can you drink too much?
Yes.
And, if you want to get freaked out about it, I review the book Waterlogged here: https://pedalindustries.com/blogs/feed/trust-science-or-not
A good rule of thumb for those who...
- pee dark yellow
- hardly need to pee
- can ride or run for hours without peeing (yes, swimmers, no one is fooled by your never needing to pee)
... start with, don't feel thirsty.
===
162
8.5 hrs sleep
Pullups Pushups Deadlifts
10 minutes recovery
90 minutes reading + Journaling
79 (fitness per training peaks)
40 min vision therapy
SO YOU WANT TO BE A RACER
Feb 10, 2025
by TODD BROWN
DROPPING DOWN THE GRAPEVINE, into the Central Valley, I was blinded by dense fog. The famvan in front hit the brakes, I started slow down, too...
... was this a good idea?
I passed them going 40, to get in front, just in case someone came barreling along at 65.
Breaking the speed limit wasn't necessary...
... first, I had to get to the start line.
Racing is that way.
We take risks,
high on adrenaline...
... relishing in the Oh shift! moments.
Living to race another day,
forgetting...
... to win, we simply need to get to the finish line ahead of the others.
===
I can tell you this...
- faith
- practice
- commitment
... are key to dominating the risks we take.
===
163.1
8 hrs sleep
Pullups Pushups Deadlifts
10 minutes recovery
90 minutes reading + Journaling
78 (fitness per training peaks)
30 min vision therapy
https://www.strava.com/athletes/10248
WEIGHT MANAGEMENT HACKS FOR THE SLEEP DEPRIVED ATHLETE
Feb 09, 2025
by TODD BROWN
SLEEP IS A CRAZY THING. We need it, we know we need, we figure we can wing it if don't get enough. One would think if we're awake for more hours...
... we'd burn more calories.
Kinda true.
Here's the problem, at least for me, when I don't get enough sleep...
... I crave calories.
You know...
- sugar
- donuts
- cookies
... a sugar hit to rev me up.
What's the anti-dote?
- Crank up the protein intake,
crowd out the carbs. - Get in the easy workouts,
pushups, pullups, air squats - Be a cat,
take a nap
That, and a little extra caffeine helps me get through those rough days.
The better choice,
get to bed early,
same time,
each day...
... proper sleep is key.
===
161.4
7 hrs sleep
No strength training.
0 minutes recovery
60 minutes reading + Journaling
78 (fitness per training peaks)
30 min vision therapy
MULLET RACING AT ROCK COBBLER
Feb 08, 2025
by TODD BROWN
YOU KNOW WHAT A MULLET IS RIGHT? Going against decades of wisdom, I changed my bike set up 12 hours before a huge gravel race. I was tempted to do more, but kept it...
... this wacky set up.
Why?
Because...
- smooth asphalt
- chunky asphalt
- rotten asphalt
- smooth dirt
- rocky dirt
- awful dirt
... this route has it all.
At the last second, I swapped out my 45mm upfront for...
... a massive 2.2 mtb tire.
So glad I did.
Aint' nothing like 40 mph down a rough gravel road...
... with a chicane in the middle.
Almost, and I mean almost, didn't make it.
One guy went full Isle of Man over edge...
... and was heard yelling Medic! Medic! Medic!
My mtb tire was all business,
the rear end was full party mode,
slipping, sliding and drifting to keep...
... and keep upright.
There was a trade off.
While very fast on the rough stuff,
the mtb tire with 20 lbs of pressure...
... was sluggish and slow on the road.
It was helpful on the tarmac to have the 45 in the back,
even at 26 lbs of pressure.
The only thing I really would have changed on my set up was the front ring...
... should have mounted the 42 tooth instead keeping the 46 on.
For two reasons...
- the course has some serious 20%+ pitches and they were killing me
- the 46 might be a little worn, I dropped the chain twice
... so dumb, I knew better.
Oh, here's another change up for raceday without proving in testing...
... I loaded my bottles with 4 scoops of CarboRocket evil - 444 calories.
This worked great.
Had great power until the last hour or so...
- pneumonia last month
- and that tall gearing
... is to blame.
Easy fix.
I'd rate the day...
- incredible course
- perfect weather
- seeing friends
... a freakin' 10!
===
160.9 (guessing no scale this morning)
7.5 hrs sleep
No strength training.
10 minutes recovery
30 minutes reading + Journaling
80 (fitness per training peaks)
10 min vision therapy
PLANT THESE SEEDS NOW!
Feb 07, 2025
by TODD BROWN
SPRING IS COMING, if you're a farmer, you're thinking about all the work to be done prepping fields, then planting seeds. Soon, it'll be time to...
... mothball the trainers.
We're planting seeds now,
in winter.
And, it's definitely a volume thing.
The more we plant,
the bigger the harvest.
But, here's the dill,
the kinds of seeds we plant matters.
Base miles.
Strength training.
Eating like an Olympian.
or
Gorging on junk food,
skipping the gym,
tiny miles.
What we plant matters,
it's going to grow.
What
When
How much...
... are we going to reap?
===
160.9
8 hrs sleep
No strength training.
10 minutes recovery
60 minutes reading + Journaling
74 (fitness per training peaks)
30 min vision therapy
WHICH TIRES TO RUN AT ROCK COBBLER?
Feb 06, 2025
by TODD BROWN
36 HOURS TILL THE RACE STARTS. I'm packing up the van with clothes, blankets and snacks and stuff. That's easy...
... it's the tire choice i'm freakin' on.
I've been running Conti RaceKings on my gravel bike for months,
same tires I race on my MTB.
They're cushy,
fast over rough terrain,
extra trustworthy when it comes to flats.
Perfect for Rock Cobbler's technical sections,
and the miles of horse hoof scarred dirt roads.
But, they are super slow on the paved sections.
I looked at the route on Map My Ride.
Near as I can tell, about half the course is paved.
So I mounted up my fave TerraSpeed 45 tires for a shake down ride today.
Gadzooks!...
... they're waaaaaaaaay faster on paved, and smooth gravel.
Forgot about that.
It could be muddy,
and the TerraSpeeds have much better clearance.
Time spent in each type of terrain...
- Paved and smooth TerraSpeeds get the vote
- Rough n rocky it's RaceKing all the way
- Climbing it's about equal
... is what's gonna matter.
We'll probably spend more time on dirt.
Dirts my natural habitat,
opting to give up a little there,
for the efficiency and speed on the smooth...
... TerraSpeeds for the win.
Which is kinda funny,
I'm not in racing shape,
planning to use it as a big training ride...
... what everybody says until the gun goes off.
===
This is a super rad event. If you're going, look for the PEDALindustries tent.
===
160.9
8 hrs sleep
Pullups, pushups, no dead lifts
10 minutes recovery
60 minutes reading + Journaling
76 (fitness per training peaks)
45 min vision therapy
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