THE SPIRIT OF ROCK COBBLER GRAVEL

LOT'S OF EVENTS have a get together the night before. Historically, this is a big carb loading affair. A chance to reconnect with our motley community...

... and make some new frenemies.

It can be risky...

• food may be meh
• timing might not be perfect
• the emotional energy cost is high if you're shy

... which is why not everyone goes.

Me included.

But, since it'a a B race...

• be fast
• behave
• be friendly

... I plunked down the $12.

Oh, the other reason is Sam Ames' food game is always excellent.

On the way over, I picked up some secret race intel.

There are goatheads all over the parking lot.

Bad enough when they're tracked into the van...

... potentially catastrophic on the way to the start tomorrow.

Made a new friend, a cool cat from Santa Barabra...

... we'll see if that status turns to enemy tomorrow.

Doubtful.

Genuinely nice people tend to dominate the gravel scene.

WHY THEY ARE CALLED OPENERS

PRETEND IT'S THE DAY BEFORE our race. We're amped. Feeling good. Equipment is ready. Now it's time...

... to do some openers.

Not the temptation...

• get in some unneeded training
• pound out more than a few massive sprints
• buzz the other competitors acting like you're soft pedaling

... to ruin what we've prepared to unleash.

Openers should be brief bouts of FTP...

• 2 min at 80%
• 5 min at 95%
• 1 min 130%
• 1 min 140%

... to open our systems up.

Depending on tomorrow's race...

• long epic race - pedal to the start
  
• 1-3 hours - ez pedaling w/ a few jumps
• Less than an hour - similar to the bouts of FTP above

... we'll warm up before racing accordingly.

That's my plan for tomorrow,
and I'll roll to the start of Rock Cobbler on Saturday.

===

163.4 lbs/12.4%
690 Anti-Oxidant Score
7ish hours sleep
√ Upper Body: 60 push ups, 15 pull ups, gripper, heel & toe raises
no Lower Body: split squats, nordic curls
30 minutes Reading/Journaling
90/86/4 (fitness/fatigue/form per Strava - probably worthless data)
249 FTP per my TrainerRoad AI coach experiment - probably more worthless than Strava

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

WHAT'S THE POINT OF HAVING A COACH IF...

MAYBE YOU'VE HAD A COACH, thought about having a coach, have friends that employ a coach. It doesn't really matter...

... if we're not going to listen.

You may think that's obvious,
but ask any coach their biggest challenge.

Gaining the athlete's trust.

Which is weird,
since the athlete is paying.

Looking over today's shellacking, I was asking myself...

... Why did I suck so bad today?

The power numbers were about the same as last week's PR busting ride,
with the same cats,
and same course.

But, I was hurting a lot more.

I dug deeper into the data.

Well, looky here...

... my hr was much higher.

Significantly more time at a threshold hr vs the previous week.

What was different?

Harder sprint workout on Monday,
but, not by a lot.

Longer and harder "easy ride" yesterday.

Then it hit me right between the Kask and the Oakley's.

I ignored my TrainerRoad AI coach which was warning me with a yellow message...

... Danger Ol' Diesel!

The AI sensed I was fatigued.

I paid for that,
ignored it.

Here's the key, we don't trust coaches or experts...

... until we've ignored their wisdom and failed.

===

More thoughts on my TrainerRoad AI coaching experience:

• I still don't trust it
• It still shows that my FTP is going to be falling while I work towards peaking for Sea Otter
• I'm going to lean into it the next 2 days, do exactly what's prescribed heading into a B race, Rock Cobbler.
• Because I failed today.
• I think it wants to go easier, so I can go harder on the hard days
• Something I've preached for years
• If I could afford to hire myself I would
• But, would I listen?

===

164.4 lbs/12.5%
690 Anti-Oxidant Score
8ish hours sleep
no Upper Body: 60 push ups, 15 pull ups, gripper, heel & toe raises
no Lower Body: split squats, nordic curls
30 minutes Reading/Journaling
91/93/-3 (fitness/fatigue/form per Strava - probably worthless data)
249 FTP per my TrainerRoad AI coach experiment - probably more worthless than Strava

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

TOTAL PERFORMANCE VS FREE PERFORMANCE

THERE IS A CONCEPT of Total IQ and Free IQ. We can have a very high Total IQ, but if we live our lives in survival mode...

... our Free IQ ends up being very average.

Now do physical performance.

We can have the talent to run a sub-30 minute 10k, 
but if we're stressing...

... the time required could double.

Now do work.

Parenting.

Life.

I was thinking about this today when a friend asked...

What do you think of Moltbook?

I dunno, focused on building a great life. Didn't even know there was a gov shutdown - lol.

Getting shift done requires...

• staying on task
• dedication
• focus

... so does winning races,
snagging PRs.

As the great Tim Ferris said...

... Most information is time-consuming, negative, irrelevant to your goals, and outside of your influence.

Speaking of outside...

... Let's go!

===

165.4 lbs/12.6%
640 Anti-Oxidant Score
8ish hours sleep
√ Upper Body: 60 push ups, 15 pull ups, gripper, heel & toe raises
no Lower Body: split squats, nordic curls
60 minutes Reading/Journaling
89/83/6 (fitness/fatigue/form per Strava - probably worthless data)
249 FTP per my TrainerRoad AI coach experiment - probably more worthless than Strava

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

MAYBE THIS IS WHY LOWER TIRE PRESSURE IS FASTER

WHEN WE FOLLOW THE TRENDS and start to put them into practice it's always a question of does this really work and...

... am I doin' this right?

Take tire pressure.

I've been playing with it for a couple of years now, you know the whole lower pressure is faster thing...

... today might have been a breakthrough.

Not on the knowledge,
or the practice.

But, how it works.

I hadn't aired up since Saturday's race,
where I ran on the low end because of the terrain.

So, I'm lower,
way lower,
than usual.

On a trail I know well...

... overshooting all of the corners.

What the heck?!

Then, it dawns on me.

The super low pressure smoothes everything out..

... the perception of speed diminishes.

Disappears?

It feels like I'm going the usual,
maybe even slower.

I'm not.

I'm going faster, and once I get ahold of the sitch...

... absolutely
loving
it.

Possible conclusion...

... lower pressure is faster because it feels so good.

===

Onesixtyfat lbs/12.7%
710 Anti-Oxidant Score
8ish hours sleep
√ Upper Body: 60 push ups, 15 pull ups, gripper, heel & toe raises
no Lower Body: split squats, nordic curls
30 minutes Reading/Journaling
90/87/3 (fitness/fatigue/form per Strava - probably worthless data)
249 FTP per my TrainerRoad AI coach experiment - probably more worthless than Strava

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

AN OPEN LETTER TO OUR COMPETITION

Dear Competition,

You've been on our mind lately. Probably because the big race is getting near.

To say we want to beat you would be an understatement.

Destroy, more like it.

Our entire program has been spot on. From the nutrition to the eyewear. Even the pulley bearings.

We've never been more prepared.

There's just one thing we want to say before the scoreboard tells the truth...

... no matter how it goes down.

Thank you.

===

166.2 lbs/12.7%
520 Anti-Oxidant Score
8ish hours sleep
√ Upper Body: 120 push ups, 30 pull ups, gripper, heel & toe raises
no Lower Body: split squats, nordic curls
30 minutes Reading/Journaling
90/84/5 (fitness/fatigue/form per Strava - probably worthless data)
249 FTP per my TrainerRoad AI coach experiment - probably more worthless than Strava

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

RACE REPORT: DO THIS, BUT NOT THIS BIG MISS

RECAPPING THE RACE is imperative if we're gonna learn and improve. The awful, the okay...

... and the amazing.

Here's what...

• slept great
• arrived 105 minutes before the start (stay tuned to this point)
• great parking spot
• tire pressure perfect: 17 front, 18 rear
• nutrition spot on
• the great Kenny Benson surprised me and did my bottle hand ups
• new kit is so good
• pre-flight check list worked great (pic below)
• felt so good to ride race pace for 3 hours
• my brain is working so good, nearly all the way back, able to handle the g's in high speed berms and all the other fun stuff.

... went great today.

And, the big miss?

Oh, gosh... 

... such a rookie move.

I knew the race started at 9:45. 

At 9:30 I rolled over and saw the typical staggered posts for staging.

There it was plain as day...

... my wave would roll at 10:04.

When I returned at 9:50 expecting to see the hoards ready to smash it...

... I had a sinking feeling.

SHIFT!

10:4 was for the short course.

Now, there's two things we could do right here...

... cry in our sugar water or get after it.

You know what I did,
because you'd do the same thing.

Amiright?!

Long story short...

... would up second to the great Tinker Juarez. 

Order has been restored to my universe.

===

165.4 lbs/12.7% 
640 Anti-Oxidant Score
7.5ish hours sleep
no Upper Body:  push ups,  pull ups, gripper, heel & toe raises
no Lower Body: split squats, nordic curls
90 minutes Reading/Journaling
92/97/-5 (fitness/fatigue/form per Strava - probably worthless data)
249 FTP per my TrainerRoad AI coach experiment - probably more worthless than Strava

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

HOW CREEPY PEOPLE WIN

WHEN IT COMES DOWN TO PACING STRATEGY and figuring out how long the race could take and how much nutrition we're going to need...

... there's an easy hack.

Be a creep.

It's Friday night.

I've got a C race tomorrow.

Surfergirl asked...

.... Will the race be harder than your Saturday rides?

No.

Why not.

Well, on our friendly rides we are doing our bestest to kill each other, knowing we can always pull the plug and limp home.

Hmmm.

Whereas in most races, I'm racing to place as high as I can.

Which got me thinking.

It's a C race...

... what the heck am I saving anything for?

So, I thought I'd better do some spy how my pals did on the same course 2 weeks ago.

3 hours...

• 5 laps
• 36 miles
• 3600' vert

... I'm gonna need 3 bottles, 340 calories in each.

That is how to creep for the win.

===

165.8 lbs/12.7%
640 Anti-Oxidant Score
8ish hours sleep
no Upper Body: 100 push ups, 25 pull ups, gripper, heel & toe raises
no Lower Body: split squats, nordic curls
90 minutes Reading/Journaling
90/85/4 (fitness/fatigue/form per Strava - probably worthless data)
249 FTP per my TrainerRoad AI coach experiment - probably more worthless than Strava

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

NEVER FORGET THIS...

THE FIRST TIME WE reach our limits we're quite certain there's nothing more to give, we teeter and totter because...

... we've never been there before.

And that's a good thing.

But, not yet.

It's a good thing...

• bonk 
• cramp
• hit the wall

... the next time.

I was thinking about a few of the upcoming races,
ones I did last year and really suffered.

Then, I looked at my fitness according to Strava and saw it's up 46% from 12 months ago, 
57% from 24 months ago.

It's like...

When we've surfed the highs and lows of committed love...

... we know there is an even higher level on the other side.

When we've heard No a thousand times...

... we know a Yes is coming.

When we've previously PRd or podiumed...

... we know we have what it takes.

We never look back with longing...

... we summon our victorious memories,
remember who we really are,
and crush it.

===

166 lbs/12.7%
610 Anti-Oxidant Score
8ish hours sleep
√ Upper Body: 100 push ups, 25 pull ups, gripper, heel & toe raises
no Lower Body: split squats, nordic curls
90 minutes Reading/Journaling
91/90/0 (fitness/fatigue/form per Strava - probably worthless data)
249 FTP per my TrainerRoad AI coach experiment - probably more worthless than Strava

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

MAGIC LEGS

EVERY NOW AND AGAIN, it all clicks. The weather, gear, timing, friends, and the all important...

... fitness.

We are unstoppable.

The best part about it is...

... it's totally unpredictable.

The...

• apps
• coach
• tapering

... all worthless.

Not totally, 
but, mostly.

If we knew the trick to magic legs...

... we'd all be magicians.

Take today.

I had 'em.

Didn't think I would...

• giant race last Saturday
• punishing sprints Monday
• lastnight's watt pushing bike fit

... but, there I was pulling through with authority this morning.

When we hit the Pain Cave segment...

... I thought I'd pull the plug.

Then it happened...

... I slipped into the zone.

It felt so good,
didn't want it to end.

Strava said I PRd Pain Cave...

... might have to rename that segment.

===

164.6 lbs/12.5%
710 Anti-Oxidant Score
7ish hours sleep
no Upper Body: 100 push ups, 25 pull ups, gripper, heel & toe raises
no Lower Body: split squats, nordic curls
90 minutes Reading/Journaling
92/95/-4 (fitness/fatigue/form per Strava - probably worthless data)
249 FTP per my TrainerRoad AI coach experiment - probably more worthless than Strava

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

TALK ABOUT DUMB LUCK

SOME TRENDS CHANGE THE WAY WE THINK, others confirm what we knew all along. And then, there's the ones...

... we just luck into.

Is this truly dumb?

Today, I got a new bike fit by a highly recommended fitter I'd never use before.

Now's the time to do it,
not in the throws of the season.

This was a process...

• the technology
• the discovery process
• the meticulous care and concern

... that was truly next level.

That's not the dumb or lucky part.

This is.

I noticed in prepping to meet you that my cranks on the MTB are 170s and on the drop bar they are 172.5s. Does that matter?

Well, it might, and the trendy thing to do is to go with shorter cranks.

We took a bunch of measurements,
warmed up, etc

I had to know more.

What would the advantage be for me with the shorter crank?

First, the 170s will be just fine. The advantages will be in power delivery, aerodynamics, hip and back issues you may or may not have.

That sounds good to me.

Yes. Overall increased performances will benefit endurance racers competing in longer events.

Exactly my jam.

Now, here's where the dumb luck comes in.

The cranks on my new MTB are from my previous MTB, you know...

• spec'd on the old bike 6 years ago
• way before shorter was cool
• and I never checked

... the bike I smashed my previous PR at Leadville by 18 minutes.

TBH, had I checked way back then, I probably would have yanked them off and put on 175s because that's what I'd always run.

The next obvious question for the drop bar bike...

• I could drop my stem stack 5mm
• get those power improvements
• be more aero

... should I swap out my 172.5s?

Well, I may not be as smart as I look...

... but, I'm lucky enough to know a master bike fitter like Andrew Bosco.

===

TWO WEEKS INTO TRAINER ROAD AI

HEADING INTO THE THIRD WEEK of using TrainerRoad's AI powered app, and I gotta ask an honest question...

... Is this thing working?

It's possible I'm doing it wrong,
though with degree in Spanish lit, that's unlikely.

Anyway, here's how it works...

• AI accounts for previous training
• AI plots upcoming training
• AI estimates results

... but, is a lowering FTP the goal when I'm building for Sea Otter?

We're 10 weeks out forhecksake!.

Just look at that pic up there...

• 266 today
• heading to 246
• after 17 workouts

... Whadaya think?

I know what I think...

• $21/mo.

... We get what you pay for.

Yes, I can select harder workouts than what AI is prescribing...

... however, when I do that AI says You're gonna fail, you fool!

I'm looking forward to their CSR's response, which has been quite good and thorough...

... assuming it's a real person.

Assuming.

Which reminds me of a valuable lesson I learned from my Chemistry teacher...

... When you assume, you make an ass out of u and me.

===

WHERE DO YOU GET YOU'RE INSPO?

MOST US HAVE MINDLESS activity time when we plug in and feed our brains. This mental fuel has the same value of nutrition...

... maybe more.

Here's what I'm listening to...

• Andrew Huberman podcast
• Ask A Cycling Coach podcast
• With Pace podcast
• Founders podcast
• The Secret audio book
• Akira The Don & Scott Adams album

... this month.

Some is sporadic,
others deemed more valuable or necessary...

... on repeat,
many times.

When...

• weight training
• doing chores
• cleaning bikes
• walking
• driving
  

... I'm alone and want to elevate my life.

The pay off...

• a better mood
• new ideas
• energy

... is totally worth it.

Uplifting thoughts lead to...

... improved results in everything.

GROVEL AND WHINE

MOST RACES SHOW WHAT PEOPLE ARE MADE OF. Competitors are challenged at every level, whether it's getting along while fighting for position...

... or the truly epic battles.

The internal ones.

Just today at Gravel & Wine I saw the unbelievable.

Big Kev was lined up for his first gravel race.

The start was spicy,
then settled in,
then crazy.

Massive power to get up very steep pitches,
followed blistering bombing down the other sides.

It had rained the day before, so the conditions were excellent.

Until they weren't...

... and our hero yardsaled in a deep sand turn.

When your big,
and you go down hard...

... things can break.

Crack!

The right side of his bars snapped at the stem.

Most people, me included, would uber outta that sitchyashun.

What does he do with 50 miles and 4000' of vert to go...

... he jury rigs the bars and freakin' finishes.

Riding home the point...

• things go wrong
• we get sick
• duty calls

... it's not where we start that matters, but our determination to finish.

===

btw, Paul Dunlap's Gravel & Wine events are excellent, beautiful course, and a really good vibe among the competitors.

===

FIRST RACE OF THE YEAR

IT'S A NEW YEAR, a fresh start. For some of us there will be redemption on the table, other are searching for a breakthrough...

... the first race is always fun.

Just 'cuz.

Tomorrow's my first...

• a chance to see friends
• chip off the cobwebs
• go thru the routine

... of what looks to be many race days in 2026.

For me, it's the beginning of a stout training block.

C race tomorrow,
gravel 60 miles, 6000' of vert.

C race next weekend,
MTB marathon, 3ish hours of pinning it.

B race in two weeks,
HELLacious 70ish miles, 8000+' vert.

Yesterday's rain kept me off the bike,
doing my naughty sprint work out.

At the time, I thought it was a bummer to miss a training day.

Looking at the next 2 weeks...

... yeah, I think I'll come out on the other end on a good trajectory for Sea Otter.

===

IT'S EASY TO FEEL STUPID INSTEAD OF...

THE THING THAT KEEPS US COMING BACK day after day to train, check out the data, read up on the latest gear and trends, do some YouTubing, should be very clear at this point...

... we are endlessly fascinated with one question.

How good can we be?

Not just our ultimate potential...

• job
• family
• life in general

... but given our present circumstances.

When we have a big breakthrough on any kind...

... there's a trap.

And, I fell in it hard today.

Like mud puddle faceplant hard.

Here it is...

... It's easy to feel stupid.

In this case, the breakthrough had nothing to do with the pursuit of fastness.

Nope.

I figured out a way to save $350/mo on a necessary biz expense.

Yep, felt pretty stupid because I could have made this change years ago.

Just fer fun, prahtend it was a performance breakthrough I stumbled upon, like...

• more rest = more speed
• chain waxing is easy and fast
  
• proper bike fit = increased efficiency

... things that can make a huge difference.

It's only stupid if we don't implement it immediately...

... otherwise, don't look back, move quickly forward with gratitude.

===

HOW TO MAKE A NAME FOR OURSELVES

EVERY GROUP HAS A RINGER, sometimes a handful of 'em. Occasionally the whole dern lot are hitters. First-timers don't know them personally...

... hardly anybody does.

Then, a name surfaces.

Bouncing around the group after the damage is done, we hear...

... Youknowwho was really on it today, sheesh!

Lightbulb goes off...

... so that's their name!

Noted.

And, that's how...

• get to the front
• be memorable
• lead

... to make a name for ourselves.

No permission required...

... just hella desire.

===

WE'RE NOT NERVOUS, WE'RE READY

UNTIL YOU'VE LINED UP AT THE START LINE, all you've see are pictures and video. A bunch of people, dressed for success, looking like they're about to have fun...

... and then you get there for the first time.

The energy is overwhelming.

Everyone's emotions all over the place.

It's hard to put your finger on it,
but you're pretty sure a bomb is about to go off.

People could die.

Time passes,
races come and go,
we get the hang of it all.

What once was shared panic and terror... 

• soaring heart rates
• making the Sign of the Cross
• straining to hold bladders and colons back

... doubts haunting every corner of the soul.

Now it's simply priceless entertainment that calms us.

We look over the unwashed,
cooly observing with glee.

We aren't nervous..

... we are ready!

===

SWEET SPOT GOT POPPED ON

WHEN ZONE2/POLARIZED TRAINING got really poopular, Zone3/Sweetspot got popped on. It was no longer cool or appreciated...

... in fact it was scorned.

Bad call.

But, how can you say that Diesel?

Easy.

You're an idiot.

Maybe.

And stupid.

Probably.

Is that all you can do, just back down and take it?

Now you're understanding my point.

I don't get it.

And you probably never will because you don't think things through, you just mindlessly go with the trends.

So do you!

No, I test them. Glean what I can. Move forward.

Ok, then why is Zone2/Polarized Training not as good as Zone3/Sweet Spot training?

It's not, not as good or not not as bad.

Huh?

I know, it's hard for you to comprehend. Sit down.

Ugh!

Ok, now listen up... there isn't a race in the world that is going to act like any particular training method. But, they are all going to have specific demands and we can...

... put in the proper training to meet those demands.

I need an example.

Here's one: crit racing is a whole lot of under/overs... thresh hold/VO2max.
Here's another: endurance MTB racing is a whole lot of Sweetspot
One more freebie: triathlon is piles of Zone 2.

I think I understand.

I doubt it.

What should I do then?

Try this, just for bibs and jiggles...
... specific workouts to improve your weaknesses during the week, race simulation on Saturday.

===

THIS IS 'GOOD'.

RACE ENOUGH, chase enough PRs, sprint for enough city limit signs, and it slowly becomes apparent things can go wrong, sometimes way wrong...

... and learn from them.

If we look.

Not just during these quests,
all the time.

Yesterday, I crashed somewhat hard and dinged my elbow by misjudging the traction available.
Good.

At Borderlands Gravel, less than 10 minutes in, I flatted.
Good.

On a long, very steep and technical climb my glasses completely fogged over and I had to stop.
Good. 

Recently, I rolled out without enough food and bonked.
Good.

Did the crash hurt?
Kinda, and now I know a little more about mine and the bike's capabilities.

Did it suck losing the pack at Borderlands?
Yep, and it was a great reminder to have my tire fixin' solution very ready for action on race day.

Was it a bummer losing my vision on the climb?
Emmhmm, and new lens and anti-fog is on my list of things to improve.

Was bonking a bummer?
Always is, and now I'm erring on the side more calories vs less.

How we respond to mishaps, matters.

They aren't personal attacks from the universe...

... they're lessons to make us better, faster, stronger.

===

WHAT I REMEMBERED WATCHING DAKAR AFRICA THIS WEEK

WE ALL KNOW FAMILIARITY with the race course always pays off. We can go faster everywhere, carry our momentum better, brake later, even in the blind turns... 

... if only it were that easy.

It's not.

Few have the resources...

• time
• money
• equipment

... to dedicate to dialing in the course.

I was reminded of that watching Dakar Africa this week,
(gotta watch something while stretching).

Guys on huge offroad motos,
blasting across the desert sands,
with absolutely zero course knowledge.

The potential for launching off a rolling dune...

... only to find the other side is straight down 50-300 feet.

Is high,
deathly high.

These were my thoughts this morning as I tackled rarely open single track...

... how do those guys do it, and live?

Same way we do.

By riding all kinds of terrain, as often as possible...

... learning to the read the signs mother earth is giving us.

Some might say road is more predictable, to which I'll say...

... nothing is predictable going 50+mph in our underpants.

Go new places, ftw.

So when you race new places...

... it's for the win.

===

Weekly Power Zone Totals

===

IS THIS A GOOD SIGN FOR 2026 EVENTS?

EVER SINCE THE 'C' WORD put a hex on humanity, many events have struggled to survive. Attendance has been down, but based on what I'm seeing.maybe... 

... we're getting ready for a big rebound.

I have my theory.

Here it is.

Attendance dropped because being outside and being social was shutdown.

Whether or not you believe that was necessary, it's undeniable that a lot of human connection was severed.

No bueno.

So, why do I think it's coming back in a biggish sorta way?

Because our 10x10 canopy sales...

• people are gathering again
• the canopy is the hub
• for hanging out

... are way up.

I know, the sample size is very small,
it's way too early,
and anecdotal.

I also don't care about the data's integrity...

... when the vibe feels this good.

===

SERIOUS QUESTION ABOUT STRENGTH TRAINING

THE COUNTLESS WAYS to get strong off the bike are multiplying like rabbits. We all wanna get results, but lately the infoolencers have...

... shamelessly launched into ludicrousland.

Like this cat.

Planking on his toes,
fully kitted up...

... while sliding a kettlebell back and forth?!

lols

I'm mean, there I was coolin' down after an amazing strength sesh (below), sucking my last swig of sugar water...

... spit it all out and dropped the water bottle.

First off...

... who lifts in their kit,
with socks?!

Second off...

... can you get any further from rwr?

That's real world racing...

... you know, what we're axyalee aimin' tdo.

So, let's dive into my diabolical method...

• get on the bike
• sprint all out for 10 seconds
• recover like a sloth between efforts

... to get, faster, stronger, better.

That, my fine lycra'd friend will get us...

• recruiting muscles we need
• toughen our tendons
• increase balance

... prepared for real world racing.

Sprinting all out can be awkward...

• spinning like mad
• pulling and pushing the bars
• fully connected core and back

... we have to put it all together.

We need more time doing that,
not less.

For some,
that's too simple.

For others,
it hurts too much.

For us, me and you,
it sounds like heaven.

Because it is.

We are lit for the rest of the day with...

... a huge post workout stoke. 

===

Speaking of water bottles with your team logo... 

$3/bottle

150 min qty

This month (January) only.

Deets here: https://pedalindustries.com/pages/january-special-water-bottles-3-bottle

===

WHERE WOULD YOU GO... IF YA COULD?

THERE ARE REGIONS of our fine country that seem to specialize in certain kinds of events. Consequently, they foster communities that...

... specialized in those types of events.

Hotbeds.

Whatever we want to excel at...

• Crits, it'd be LA
• Triathlon, San Diego
• Trail running, CO
• Gravel, MI
• MTB, OZ trails

... there's a place to go.

That list isn't even close to complete.

Thousands of you are already wanting to hit reply...

... and cast your vote.

So, do it.

Maybe I'll share it.

But, that isn't the point of this post...

• What if we could get a lot better?
• How long would we stay?
• Where would we go?

... it's to explore rapid improvement.

LMK.

WHY I'M TESTING TRAINER ROAD

IF THE DEFINITION OF INSANITY is doing the same thing over and over expecting different results, one might ask why I'm willing to go away from my trusty methods that...

... have delivered great results.

That would be crazy, right?

Maybe.

More likely, just risky.

But, as they say...

... You gotta risk it to get the biscuit.

The risk is TrainerRoad's AI powered training app sucks.

How did I make this decision,
am I a paid shill?

I wish.

Truth is, I rode many miles with Coach Jonathan at the 2019 of the Leadville 100...

... I didn't know who he was at the time.

Of late, I've listened to his podcast, Ask A Cycling Coach, a fair amount the last couple of months.

Lots of good info.

He smoothly and shamelessly shares his software product...

• train smarter
• be more rested
• improve all metrics

... and I thought, Let's give a shot.

The upside is I pick up a new trick or two and go even faster.

Kinda worth it,
amiright?

Full disclosure, I've never last longer than 2 or 3 months...

• boredom
• too structured
• workouts seem to disconnected from real world racing

... with any type of coaching program.

Today was my 30-minute onboarding call, 
we quickly set up the basic training week...

... per what I like.

And now I'm thinking...

... Have already fired the AI, wanting to do things my way?

PS. it's not like it's a huge financial investment, $20/mo... my time is way more valuable, that's the risk.

===

A NEW TAKE ON AN OLD TRAINING METHOD

THE PYRAMID STRUCTURE of training has come and gone out of favor ever since the heart rate monitor first came on the scene. The Norway/Finland gurus continue to push the boundaries...

... and we follow along

Because results matter.

When I did my original deep dives on this I came up with my own theory and it worked quite well.

After each ride, I'd load the amount of time I spent with my HR in each of the 5 zones into an Excel doc.

My goal...

• 5% zone 5
• 10% zone 4
• 25% zone 3
• 60% zones 1 and 2

... was a pyramid.

Then, I would just dial up or down my training volume based on the next race on the horizon.

Because my group rides were so brutal, borderline racing...

... hitting zones 4 and 5 came naturally.

I'd just peg it, hard.

For the 60-90 minutes of suffering.

I was wanting to bring that back, but not wanting to do it manually any more...

... to the point of having my tech guy write the code to suck data from Wahoo.

When I found this on Strava... 

I can quickly look at a 7 zone breakdown over...

• 7 days
• 1 month
• 3 months

... which is really cool.

To lay it over my old thinking, I'm shooting for these power numbers...

• 5% Zones 5-7
• 10% Zone 4
• 25% Zone 3
• 60% Zones 1 and 2

... it's going to be a fun test, leading up to Sea Otter.

The trickiest part, and the one I've been lacking in the last few years, is that last 5%.

===

SHIFTING UP OR DOWN?

FOR THOSE OF US WITH BIKES, this means more. Because almost nobody alive today has a manual shift cartrucksuv, if they ever did. They can't relate to...

... what shifting gears means.

We get it.

Why do we shift?

It ain't just for the fun of it,
though it is fun.

We shift because we are...

• falling behind
• bogged down
• spun out

... stuck.

Why are we...

• reading that book
• studying that master
• taking time to measure results

... because we want to improve.

The ultimate shift is...

... figuring out how to become a better version of ourselves

===

Maybe that's why riding offroad is so popular...

... people picking up new skills.

Dust Shins being the proof of said skills

 https://pedalindustries.com/collections/dusty-shins-collection

The amount of times I've been asked where to get this awesome jersey is really starting to add up.

So, here's the dill...

... order the jersey and hat using this code: DUSTYSHINS

And the hat is free.

Code expires on 1.15.26

https://pedalindustries.com/collections/dusty-shins-collection

===

ANOTHER WASTED SATURDAY

IT'S FRIDAY NIGHT, most people are out to dinner or the movies or getting together with friends. Staying out late for sure. A few of us...

... have plans to get up early.

We're home.

Wrenching,
prepping nutrition,
laying out our kits and gear.

We're about commit to one of the 5 Pillars of Fitness...

... meeting up with our equally committed friends.

And every one of us has every intention to get home...

• laundry 
• yard work
• clean out garage

... and be productive.

In fact, we've promised to our families and partners that this Saturday will be different.

It's a new year,
and a new us.

I woke up before my alarm,
made sure the kitchen was in order.

All good there.

Met my friends,
had a grand ol' time on the bikes.

Still on course.

But, a funny thing happened...

• 5 hours
• 70 miles
• 6000' of vert

... on the way to getting home to spring into action.

Dragging myself into the house, I realized no one else was there...

• I refueled
• Showered
• Refueled some more

... and woke up with some documentary on YouTube.

At 5pm!

I'll get it done tonight,
those trash cans'll be empty,
that bookcase is going to be organized...

Eyes roll.

If that resonates at all...

... maybe you just need to motivate yourself with something awesome as a reward for a truly productive Saturday?

I present the Dusty Shins Collection: https://pedalindustries.com/collections/dusty-shins-collection

The amount of times I've been asked where to get this awesome jersey is really starting to add up.

So, here's the dill...

... order the jersey and hat using this code: DUSTYSHINS

And the hat is free.

https://pedalindustries.com/collections/dusty-shins-collection

===

NICE WINTER COAT, THERE

IT'S JANUARY 9th, have you fallen off the wagon yet? Only to jump on the Ice Cream machine? The Cake trolley? Beer train? Cookie hauler? Or, are you still gripping...

... telling yourself I willnot, cannot?

It's a fools errand.

Or goal,
or whatever.

Our minds cannot see a negative.

Don't eat cookies = coooooookies!

Some blame the winter blubber on the holidays...

... but who wants to poison good times?

I prefer to think maybe I'm just not dressing warm enough and this comely carcass...

... is just protecting itself with insulation.

Anyway, by some miracle I hit 164 this morning...

... but then again, that's what I was visualizing all week.

Can it really be that simple?

===

I shamelessly shared a pic of my scale with you...

• burning into my mind each morning
• the weight goal
• and body fat %

... I'm cool wit hitting either one.

===

HOW SEXY IS YOUR POWER CURVE?

THERE ARE A LOT OF WAYS TO SKIN a workout. With all the trends and fads and infoolencers promising us the world each January...

... it's easy to forget what works.

The good stuff.

I was reminded of that today when I couldn't go... 

• ripping up trails
• coast and carve down
• turns into over/under intervals.

... do my usual.

Too wet.

Back to the dirt and asphalt roads.

For some sprints.

10-40 second efforts
at 98%.

With lots of soft pedaling in between.

The results...

• a sexier power curve
• feeling amazing between efforts
• even better when I returned, fresh and happy

... are worth brining this workout back.

===

THIS SWAMI'S BEEN AT IT FOR 40 YEARS

THE ENDURANCE CULTURE HAS DEEP ROOTS, often the stuff of myth, creating legends along the way. Young pups getting clubbed regularly, who turn the tables...

... and go on to dominate on a much bigger scale.

I was reminded of that today.

A long-haired beast (Sam Boardman), who was once a tag-a-along, is visiting before heading back to Europe...

... got on the front of the group ride.

Hovering around 30mph.
And, just stayed there.
Ho-hum, yawn.

The rest of us motorpacing.

And that is pretty much how it has been going on the Swami's Wednesday Worlds ride for as long as I can remember.

For 40freakin' years,
on and off.

When I first moved to Pacific Beach in '86...

• straight outta college
• young n dumb
• fulla fire

... I couldn't believe it. 

The graceful, soulcrushing speed.

The best pro triathletes in the world would light it up,
Scott Tinley and others.

Along with the best pro duathlete in the world,
Kenny Souza.

Going bar to bar with cycling Olympians and pros,
Steve Hegg and others.

Then, like now, all I can do...

... is hang on for dear life.

And, I'd be dern happy to do it fer anutha 40.

===

WHO ARE WE?

THE HEROES JOURNEY are forever captivating. In them we see ourselves. As racers, and people doing our best, we can identify with...

... these crazy adventures.

It's early in the year,
but, I might have already finished my favorite book of 2026.

My Life With The Jedi, by Eric Clayton.

While I consider myself a Star Wars fan, I can attest after reading this book... 

... familiarity with Luke, Darth and The Force is just the surface.

Who knew there was so much depth and meaning to be found in myriad backstories and the vast cast of characters...

... searching for, and clinging to, hope?

Here are a few nibbles of what we racers...

• We know, then, that the path of light is one in which we travel onward, not because we're fleeing from our mistakes but because, having lived through them, we can see who we are able to become.
• We keep getting back up, hopeful that we can right whatever wrongs we see in ourselves and in our world.
• It's not about fighting what we hate, but saving what we love.

... need to feast on daily.

===

I deleted all the political and news posts and influencers out of all my feeds today...

... please let me know if aliens land.

===

WHATTS UP?

DEPENDING ON WHERE WE LIVE and the time of year, checking the Weather Channel can quickly go from occasional to weekly to daily to hourly if...

... we're trying to train outside whenever possible.

Prediction capability has improved.

A lot.

Did you know you can predict your race finishing time with an app called Best Bike Split?

Plug in your numbers and shazam!

Tweaking the numbers for Leadville..

• drop a pound, gain two minutes
• increase by two watts, gain three minutes
• aero helmet, clothes, wheels, tire pressure, etc.

... is where the fun begins.

Real opportunities can be discovered,
along with the price to pay.

You may be thinking, what I'm thinking...

... if I'm gonna go for it at _________, where can I make my marginal gains?

===

THE FINISH LINE IS REALLY...

AS WE CATCH OURSELVES DREAMING about an A race or event or some crazy challenge, we start to preview the ending...

... how it will all go down.

It's captivating.

I found myself doing just that yesterday.

Talking to the crew about doing something epic this summer.

Then it hit me.

I started thinking about...

• special training 
• fitness metrics to hit
• equipment to upgrade
• raceday logistics and travel

... what it's going to take.

The finish line...

... isn't the finish line at all.

It's the start.

===

Apply this thinking with...

• family
• friends
• spiritual quests
• business and work

... it works.

===

As the great Stephen Covey said, Begin with the end in mind.

https://pedalindustries.com/products/pedal-black-2026-giant-my-raceday-calendar

===

WHERE ARE WE HEADED?

MOST OF HAVE BEEN AT THIS LONG ENOUGH to have some history. Data files we can look back on to get a feel for where we are...

... as we start the new year.

We're thinking long-term.

Unlike the throngs today, who clogged the...

• bike paths
• roads
• gyms

... already clinging to their If I can just make it through January goals.

Fitness isn't a white knuckle event for us,
it's our lifestyle.

So, have you looked at you data from...

• January 3rd 2025
• 1.3.2024
• All-Time

... what does it show?

Knowing where we are coming from,
where we are today... 

... is helpful.

But, not nearly as important as...

... deciding where we are headed.

===

THE PERFECT SHOP

WITH AMAZON KILLING RETAIL, it's fascinating to me seeing which stores are surviving and thriving. Because some are, and from what I can tell...

... it's a local thing.

Oddly safe from digital.

The locals through...

• community
• knowledge
• and stoke

... are spectacularly specialized.

How would that look for the perfect bike shop?

Well, let's say you loved MTB.

The shop would be...

• located near trails
• they'd share all the epic routes
• stocked with the parts we want and need
• loaded with carefully curated brands we crave
• mechanics whose specialization borders on magic

... a community hub first.

A trusted place,
easily earning our dollars.

Trying to be all things to all people is a losing formula...

... the riches are in the niches.

THE UNDERDOGS

IN OUR CULTURE, we love the underdog. We cheer for the undersized, undertalented, underappreciated...

... it's in our nature.

From the little not-yet-a-country that could...

... to the immigrant with nothing left to lose.

It's why we line up to race.

We bet on ourselves.

Heavily.

When no one else will.

As the great Lloyd Christmas said...

... So you're telling me there's a chance.

THE LAST RIDE, THE FIRST RIDE

THERE ARE TWO RIDES most of us are doing this week. The last ride of the year, and the first ride of the year. A good chunk of us will be indoors, another bunch will brave the cold...

... the rest will skip.

Or, get lucky weather.

Me?

I capped off the year the same way I started the year...

... getting shelled on Wednesday Worlds.

Kicking of January with pneumonia was a first.

Ending December, my fitness is like a dusty guitar.

Out of tune.

Which it should be.

Many a spring race or group ride disgorges the litter of...

... December heroes.

Wherever we are, let's roll into January 2026 with our eyes on the prize...

... the A race/event/pr will be here before we know it.

===

CONGRATS TO USA CYCLING, YOU'RE HALFWAY THERE

MOST OF US ARE VERY BUSY. We work our tails off, raise families, get involved in the local community, look after those in need, and...

... we just wanna be able to plan the coming year.

As soon as possible.

For the first time I can remember...

• recent
• long-term
• elephant sized

... USA Cycling actually posted the National Championships before the new year.

Amazing.

When you think about it,
and you should.

Not only should they be able to post the calendar a year in advance...

... they should have sold out events.

How is it that an oddball event like Park City Point To Point can sell out in seconds and...

... USA Cycling still can't even stage full fields in most of the time.

Now, if you're hunting for a national championship you might prefer racing 30 others vs a sold out field of 100+ in your age group.

Hooray for getting the calendar right...

• bitchin' location
• killer routes
• lots of fun

... now let's see if they can pull off events that competitors crave.

I'm veryveryveryveryveryveryvery hopeful.

In fact, I'm planning to attend at least one of them next year.

How about you?

Why or why not.

===

ARE WE JUST WARMING UP?

SOMETIMES WE HAVE PLENTY OF TIME to do a proper warm up. Other times, depending on the event, we don't due to...

... our cruddy time management.

The results are noticeable.

Take last Saturday.

I had plenty of time, but only needed to do 2 hours of sweet spot training.

Normally, I don't do that. 

I'm all gangster anal...

... gotta be in the proper zone with in 10' of leaving the house.

Saturday went so well, 
today I took it pretty chill to the start of my intervals.

Another solid workout.

The point of all this is now I have something new...

• to focus on
• experiment with
• and perfect the protocols

... for a proper race/interval warm up.

===

TRAIN LIKE ELON

IT'S ALMOST OBSCENE, the amount of choices we have. Countless ways to improve our performance. Throngs of gooroos on every platform...

... promising miracles.

If we'll just believe.

What if less was the answer?

The Elon gives his engineers 2 points for deleting a line of code, only 1 for adding a line.

Why?

Simplicity...

• easier
• faster
• stronger

... always wins.

Which got me wondering.

Rather than...

• low cadence training
• lifting weights
• box jumping

... I could just get my single speed back in working order.

What else can we simplify in 2026?

A TALE OF TWO SWEET SPOTS

IT'S BEEN THE BEST OF TIMES and the worst of times, it was a day of sweet spot training, it was a season of gluttony, it was the epoch of laying down base, it was the epoch...

... of remembering.

What works.

I felt so chubby this morning I shunned the scale,
hopeful that a big dose of tempo/threshold,
might restore some order.

No chance.

Today marked the last day of family fun, festivities and feasting...

... and I planned to be all in.

To counteract that, I gave a big dose of sweet spot a shot....

• over an hour at threshold
• a little more at tempo
• hr locked in zone 2

... because I've had tremendous results over the years include this in my arsenal.

My approach is always quite simple...

... keep the power over threshold as much as possible for 3+ hours.

Currently, that's over 271 watts.

How have I used this in the past?

• marathon mountain bike races
• middle distance gravel races
• early break road races

... all things I have slated for 2026.

Now, if I could just step away from the sugary sweet spots.

===

NO DOC, IT'S ONLY A SCRATCH

THE UPS AND DOWNS of the most important route are a heck of a lot of fun. Down we go, sometimes we can't see around the turn, and we're hoping the pitch will change soon...

... 'cuz the corresponding up is gonna be nasty.

That's life.

Looking back over the previous 12 months,
or 12 years...

... we can see how it works.

Generally, bottoming out and reaching the next summit is a heckuva a thrill.

Starva reminded me of that when I took a look at my fitness for the last 2 years,
check screenshot above.

Yeah, a little rough.

Being in those troughs never seems awesome.

But, with some faith,
and perseverance,
it often works out.

Not always the way we want,
sometimes not at all.

I have a goto Beatles song when the shift hits the fan...

• great story telling
• catchy tune
• positivity

... Rocky Raccoon.

I've been meaning to make this shirt to send to my friends who are going through it.

Sent 3 out today...

... a little attitude is sometimes all we need.

Use the code to save 30% if you have a friend on the mend: ROCKY

https://pedalindustries.com/products/no-doc-it-s-only-a-scratch-classic-t-shirt-fe

===

THIS THREE DAY BLOCK

WE'VE ALL HEARD of training blocks, where we string together a number of days for a better outcome. Could be done at home, a training camp...

... even a stage race.

Great results can be produced.

Bumps in fitness,
and efficiency.

Here's my favorite... 

• Saturday,  meet up for a big ride
• Sunday, completely enjoy the day of rest
• Monday, excited to start the work week strong

... 3 day block.

I look forward to each one of those days,
can't imagine doing life any other way.

It's how I roll.

===

THE LIGHT OF THE WORLD

THE STRUGGLE IS REAL for many of us. Since June, the days have been getting shorter. Then Big Brother piles on by killing daylight savings...

... the darkness creeps in.

We try to adapt to a losing battle.

Just when we think we can't take any more,
there is hope.

We grab on to it.

Knowing that from now on... 

... the son will shine longer every day.

Merry Christmas y'all!

===

MAYBE IT'S NOT SUCH A HELMET SCRATCHER

THE FITNESS IS ON THE UP, we've been experimenting with new training, and we get out to test it on the group ride. Things go really well, we set some PRs, but...

... we're still scratching our heads.

'cuz that cat got us.

Again.

So it was for me today, and I got a clue as to why.

With several weeks of...

• hitting it hard for an hour
• verses my usual 2+ hour slog
• and a solid 3-4 hour adventure at tempo on Saturdays

... I could tell there's a hint of snap returning.

And after 38 minutes and 22 seconds of semi-vicious flat miles with the group...

... we finished with 20 minutes and 59 seconds of the Pain Cave segment.

Those seconds were important, because we're always trying to break an hour.

BBB and I each PR'd.

He clobbered me the last 1/4 mile,
putting 22 seconds on me,
finishing in 59:59.

I was...

• stoked for BBB
• downright envious
• hopeful I'd post an hour someday

... and left scratching my helmet.

Until BBB said our cool down would be climbing...

... one mile at 8%.

Suddenly it all made sense.

===

HE'S MAKING HIS LIST

THE POWER OF A CHECK LIST is awesome.  Not ticking the boxes, for that quick hit of dopamine, there is something even better than...

... getting it done.

Which is the point.

For me, the real power is in the creation of a list.

Exploring and considering...

• each and every angle
• what is needed
• what is fluff

... and building an empowering list.

It's harder than it looks.

But, done correctly...

... discipline is replaced with love and urgency.

Checking the box is dessert...

... one we can enjoy each and every day.

===

WHAT I KNOW ABOUT GOAL SETTING

WRAPPING UP THE YEAR, is a lot like wrapping up Christmas presents. We have these memories and milestones...

... to look back on later.

Gifts to ourselves.

What if we knew what gifts we'd be wrapping up for ourselves next year?

Would we plan our 2026 calendar differently?

Change up our goals...

... if their accomplishment was a given?

Now that you've done that little thought experiment, I'll share this with you.

The biggest accomplishments in my past were never concerned with...

• little details
• strategies
• tactics

... only What.

From there it was just a matter of making it real.

===

HR TRAINING TO THE NEXT LEVEL

THERE'S NOTHING QUITE LIKE the joy of climbing with friends to a distant peak and poking through the clouds. Summiting is like having...

... the top of the world to ourselves.

All is calm.

Bombing down the mostly unfamiliar other side...

... not so calm.

Heaven forbid we'd let a gap open and get left behind.

Already on the edge of grip, I came into a sweeping lefthand turn...

... a negative radius, sloping downward.

I drifted all the way wide to the soft bulldozed berm.

Exiting, it was nothing but steep with ruts and rocks competing for my attention.

It wasn't looking good.

Somehow I managed to wiggle through the gauntlet.

My HR now sky high.

Only one thing to do, let out a huge...

... WOOOOHOOOOO!!!

Sheesh, my heart skipped a beat just reliving and writing this.

It.
Was.
Awesomeness.

Had I gone down,
I wouldn't have died.

But, it woulda been a bloody mess firshur.

Glad I kept my eyes open
and arms relaxed,
the tires held...

... just another reason to be grateful this time of year.

===

WHO KNEW WE WERE THAT BAD?

THE PROGRESS WE MAKE can be kind of embarrassing. We don't know it at the time. In fact, we're having so much fun those early pics and vids...

... can be kind of embarrassing.

There's hope.

Bad athletes,
can get good.

Good athletes,
can be great.

Great athletes...

... know the secret.

Keep doing it.

===