ARE WE EATING TOO MUCH?
IN THE MAD DASH to fuel for, and the recovery from, the next heavy training session, is it possible we might overdoing it...
... to our detriment?
I mean, look around.
For a herd of endurance athletes...
... are we gazelles or elephants, or somewhere in between?
The reason I'm asking is today, after a fairly rigorous start...
- 5:30 am start, as always underslept, normal rise is around 6am.
- 60 miles, 5000' of vert, 225w Normalized (good for me)
- over an hour at threshold or above
... I felt unusually awesome.
What I did was...
- Ate light dinner vs a bunch of extra carbs
- Pre-ride skipped the oatmeal in favor of 3 Trader Joe's peanut butter cups.
- Got home, pounded a Fair Life chocolate milk vs. a pile of Kodiak cakes and a smoothie.
... not on purpose or as a test.
Just life.
Hanging out with one of the grands all evening before.
Getting home to a work crew taking over the downstairs and clearing out amidst the chaos so I could get some work done.
Results are in...
- slept amazing
- had awesome energy all morning
- and cranked out a buncha work before noon
... and I'm asking a legit question.
Am I eating too much?
===
163.8lbs/12.5%
7sh hours sleep
640 anti-oxidant level
Upper Body: 0 push ups, 10 pull ups, hand gripper, shoulder press, curls
Lower Body: 0 box jumps (24"), Bulgarian split squats with 25lb dumbells, nordic curls, heel and toe raises
89/109/-20 per Strava Power & Relative Effort (whatever that means)
What I'm reading: Black List, Brad Thor
What I'm studying: The entire works of Neville Goddard, all kinds of marketing, Old Testament
https://www.strava.com/athletes/10248
>
WHAT IS AN EVENT SO GOOD WE WOULD PAY TO HOST?
THE BEST EVENTS OFTEN START WITH NEED AND PASSION, or both. They grow organically from there until...
... they are famous and selling out.
What would be one so good we'd be willing to bankroll it ourselves?
Free entry.
That was the question on a recent Founders podcast.
It got me thinking the...
- lots of people I'd want to hang out with
- and be challenged and stimulated by
- share the experience with
- add in some killer eats
- outrageous awards
- swarm of vendors
... things that would be worth it.
That's the kind of event I'd be interested in putting together.
In the meantime...
- parting with our cash to help finance it
... isn't that what we are basically doing when we register for any event?
===
163.8lbs/12.5%
8sh hours sleep
480ish anti-oxidant level
Upper Body: 50 push ups, 10 pull ups, hand gripper, shoulder press, curls
Lower Body: 0 box jumps (24"), Bulgarian split squats with 25lb dumbells, nordic curls, heel and toe raises
86/90/-5 per Strava Power & Relative Effort (whatever that means)
What I'm reading: Black List, Brad Thor
What I'm studying: The entire works of Neville Goddard, all kinds of marketing, Old Testament
https://www.strava.com/athletes/10248
>
TWO NOTEBOOKS
DOCUMENTING OUR ACCOMPLISHMENTS is something many of us do. Whether it's a framed race photo, or race numbers with medals on the mantle...
... if it matters, keep it memorable.
What about the future?
Do we document that?
Each morning I bust out two notebooks...
- just after reading something uplifting
- meditating on it
- before all else
... one for imaging the future, one for the todos.
The dumb ideas get axed,
the good ones have a shot at life.
The tasks get completed and crossed out,
the survivors either get done or killed.
What does that have to do with racing, life?
Everything.
===
Deeper Dive
To image the future is to deliberately build a picture of what has not happened yet so that picture can shape what you do now.
It is not fortune-telling and it is not daydreaming. It is the constructive work of taking pieces of memory, observation, values, and desire and assembling them into a scene, a feeling, or a story of a possible tomorrow.
How the mind actually does it
Your brain uses the same machinery for remembering the past and picturing the future. It pulls familiar people, places, objects, and emotions out of storage and rearranges them into events that have never occurred. Neuroscientists call this constructive episodic simulation. People who lose the ability to recall personal memories often also lose the ability to vividly imagine their own future.
There are at least four related modes:
- Simulation — constructing a specific scene (“I see myself finishing the climb, breathing steadily”).
- Prediction — estimating likelihood.
- Intention — deciding what you want.
- Planning — laying out the steps.
They usually operate together.
Why the pictures matter
Sociologist Fred Polak argued that the images a person or a culture holds of the future are a driving force of history. A living, attractive image of a better world pulls people forward; a decaying or purely catastrophic image produces paralysis or decline. The pictures are not just reflections of reality—they help create it by directing attention, effort, and courage.
That is why practices such as writing a “best possible self” letter, running scenario workshops, or simply sitting still and seeing a concrete good outcome in detail can change mood and behavior. The image becomes a reference point you can steer toward.
Two common mistakes
- Treating the image as a rigid prediction instead of a working sketch that can be revised.
- Only imaging disaster. A mind that rehearses only collapse has less material with which to invent alternatives.
Imaging the future, then, is the act of making the not-yet visible enough that you can start living toward it today.
===
162.6 lbs/12.4%
9ish hours sleep
480ish anti-oxidant level
Upper Body: 0 push ups, 0 pull ups, hand gripper, shoulder press, curls
Lower Body: 0 box jumps (24"), Bulgarian split squats with 25lb dumbells, nordic curls, heel and toe raises
87/98/-12 per Strava Power & Relative Effort (whatever that means)
What I'm reading: Black List, Brad Thor
What I'm studying: The entire works of Neville Goddard, all kinds of marketing, Old Testament
https://www.strava.com/athletes/10248
>
SOMETIMES PRE-VIEWING IS JUST A HECKUVA A GOOD REMINDER
THE FIRST WE EVER RACE A COURSE, taking the time to recon from parking to finish, even if it's just the first 5 miles...
... can pay oodles and oodles.
If we have the time,
pay the dime.
Pre-view it all.
But, what if we've already raced it?
Trust me on this...
- the turns
- the sunlight angles
- how the herd responds over undulations
... we'll never have the course as dialed as the locals.
I was reminded of this today
- 36 miles
- 4500' of vert
- most of it off road
... pre-riding the first 33ish miles of our upcoming epic SurfNSummit.
The reminder wasn't the route so much as these specific issues...
- check your batteries - the one day I don't check the shifter batteries the night before and my casual spin to the start turns into sprinting home to replace a 2032 and then pin it to meet the crew - we don't wait, ever.
- respect the pre-ride like we'd expect the race day - I went low on my calories/bottle and extra gels in the pocket and really suffered for it on the way back
- if at all possible - have the cold/icy water if it's going to be hot vs the "room temperature" free water that was as warm as the outside air of 100º. this made eating the NutttrButtrs during the last 90 minutes impossible because my stomach wasn't loving the hot water
- have the bike in the finest working order - that fouled rear 2-speed unable to access my 3 lowest gears made the 50 minute climb unnecessarily challenging
- pace to race - in this case, while grateful to have 4 of the posse join us, they weren't doing the whole thing and rather than high zone 2, we were bouncing between tempo and threshold for the first 90 minutes, which is not the plan for the epic adventure
... that said, it was great to push the pace and be reminded of such idiocy.
Interestingly, while the big climb was a definite grind, and with the superlow cadence I couldn't put out as much power...
... my time was only 7 seconds slower than during the event last year.
Go figure.
No.
Go preview,
as much as possible.
And if we can't in person,
we try and dig up some YouTube intel.
===
165.4 lbs/12.4%
7ish hours sleep
480ish anti-oxidant level
Upper Body: 0 push ups, 0 pull ups, hand gripper, shoulder press, curls
Lower Body: 0 box jumps (24"), Bulgarian split squats with 25lb dumbells, nordic curls, heel and toe raises
89/113/-24 per Strava Power &Relative Effort (whatever that means)
What I'm reading: Full Black, Brad Thor
What I'm studying: The entire works of Neville Goddard, all kinds of marketing, Old Testament
https://www.strava.com/athletes/10248
>
SHARPENING THE EDGES WITH ANGER
HAVING CONTROL OF OUR EMOTIONS on race day doesn't mean just playing it cool. Some emotions are better than others...
... for those who know how to harness them.
Like anger.
I'm not ashamed to admit, below that happy go lucky, come what may demeanor...
... is one hacked off dude.
If I have to/I've been known to...
... conjure up the most heinous reasons to crush the least deserving, most innocent competitors on the line.
Don't worry,
they never know.
Anger works for me.
I had a business partner say...
... you're so mellow
and
... dude, you have authority issues
... during the same meeting!
lol
Here's the real dill.
When I was younger it was uncontrollable and cost me a lot of points on the tennis court and life in general.
These days, if I'm rejected, disrespected, doubted, stomped on...
... that rocket flame of anger is powerful stuff.
Suddenly, I have this amazing laser focus combined with get outta my way energy.
I love that.
- heck no I don't want cookies
- heck yes I'm doing that work out
- heck no I'm not staying out late
- heck yes I need that upgrade
It's way better if I can get it going months, sometimes years in advance, but...
... making it up on the start line is a great way to lock in and race.
You might be askin' What the heck is wrong with you Diesel?...
... let's just say getting rejected on a home we were trying to buy has me pouring jet fuel on PEDAL industries.
Yeah,
harnessed anger is lit.
===
163.4 lbs/12.4%
8ish hours sleep
480ish anti-oxidant level
Upper Body: 0 push ups, 0 pull ups, hand gripper, shoulder press, curls
Lower Body: 0 box jumps (24"), Bulgarian split squats with 25lb dumbells, nordic curls, heel and toe raises
155/138/17 per Strava Relative Effort (whatever that means)
What I'm reading: Full Black, Brad Thor
What I'm studying: The entire works of Neville Goddard, all kinds of marketing, Old Testament
>
REAL VISION
ALONG THE WAY to a glorious A race we face a lot of decisions. Some are micro, others macro. How we handle them...
... depends on our vision of how it will end.
What are we seeing?
I've long been fascinated with visualization techniques.
Once I learned of the concept via the great Denis Waitley's Psychology of Winning...
... the pieces began to fall into place.
Things I was underconciously aware of suddenly made sense.
The question that remained was...
... Could it be mastered and controlled?
From a practical standpoint, I can confirm that having a clear vision of how I want to cross the finish line...
- good food choices
- commitment to excellent sleep
- making time for and executing the critical workouts when desire is flat
... has given me the strength to accomplish the steps necessary along the way.
Which lends immense and undeniable confidence as the A race approaches…
… because we approach all the prep as if the finish has already happened.
We literally see everything with new eyes.
But, what if it works in all areas of life, not just racing?
What would that be worth,
what does it tell us about our present circumstances...
... what are we going to do about it?
===
162.8 lbs/12.4%
8ish hours sleep
480ish anti-oxidant level
Upper Body: 0 push ups, 0 pull ups, hand gripper, shoulder press, curls
Lower Body: 0 box jumps (24"), Bulgarian split squats with 25lb dumbells, nordic curls, heel and toe raises
158/156/2 per Strava Relative Effort (whatever that means)
What I'm reading: Full Black, Brad Thor
What I'm studying: The entire works of Neville Goddard, all kinds of marketing, Old Testament
https://www.strava.com/athletes/10248
>
SPRINTING FOR THE WIN
UNLESS WE ARE ACTUALLY sprinters, racing events on the track or crits, it's unlikely we'll ever sprint for the win. We might race our pals to the city limits sign or...
... bang bars with other pack fodder.
So, why practice sprinting?
Here are my top reasons...
- to maintain, increase strength
- as a supplement to weight training
- to cement in neuromuscular connections so I can harness said power
... I have one dedicated sprint day per week.
This is not an interval session,
with efforts lasting minutes.
Yuck!
This is all out getting after it,
in bursts of 5-15 seconds,
spaced with full recovery.
I like to do 'em offroad.
Tonights was particularly fun.
Yes fun!
On the downhill sections, any time I had a chance to get on the pedals hard and keep my speed up, I went for it.
Not only was I recruiting the sprint muscles...
- legs
- butt
- core
- back
- arms
- shoulders
... I was reinforcing how it all works together over rapidly changing terrain.
Which is, in a sense, sprinting for the win.
The win being staying strong and coordinated.
===
163.4 lbs/12.6%
7 hours sleep
480 anti-oxidant level
Upper Body: 60 push ups, 14 pull ups, hand gripper, shoulder press, curls
Lower Body: 20 box jumps (24"), Bulgarian split squats with 25lb dumbells, nordic curls, heel and toe raises
161/170/-10 per Strava Relative Effort (whatever that means)
What I'm reading: Full Black, Brad Thor
What I'm studying: The entire works of Neville Goddard, all kinds of marketing, Old Testament
https://www.strava.com/athletes/10248
>
THE F-WORD NOBODY WANTS TO USE
IT'S JUST INCREDIBLE the amount of reasons we can come up with when we find ourselves OTB (off the back)...
... whether it's dropping anchor or slipsliding away.
Bring on the excuses.
Like today's TMWC stacked with visiting hitters...
... we were pinning it something vicious, all the way..
Until I started spinning the slowslide of shame,
with five miles to go.
Giving me plenty of time to think of all the reasons...
- haven't shaved legs since July
- got to bed to late
- creatine made me put on 5 lbs
- my Classified hub is dying and dragging
- upped my box jumps and other leg stuff Sunday, Wednesday, Thursday
- walked 3 miles in the sand Sunday (normally just 2)
- left a little late and had to hustle to meet group
- gravel pedals and shoes vs road
- unaero gravel frame
- somewhat shallow road wheels
- less than aero helmet
- extra weight from lights now that it's dark
... while gimping to the finish.
But.
We all know the truth...
... and it starts with F.
FATIGUE.
It's offseason fur cryin outloud!...
... what the heck am I doing?
Well, just the most lifechanging, epic adventure on SoCal...
- 120 miles
- 15k of vert
- around 12 hours (including stops)
... the SurfNSummit on 10.10.26
Sooooooooo... 1 more extralarge Saturday,
then two weeks to taper,
and feel fresh.
Might have to skip the legwork the week of,
or sooner?
===
165.8 lbs/12.6%
7 hours sleep
630ish anti-oxidant level
Upper Body: 0 push ups, 0 pull ups, hand gripper, shoulder press, curls
Lower Body: 0 box jumps (24"), nordic curls, heel and toe raises
162/179/-18 per Strava Relative Effort (whatever that means)
What I'm reading: Full Black, Brad Thor
What I'm studying: The entire works of Neville Goddard, all kinds of marketing, Old Testament
https://www.strava.com/athletes/10248
>
I SPY
WE LIKE TO SAY this is my escape, to ride/run/swim for an hour or few per day. Our happy place isn't a pain cave as much as it is...
... a world without staring at glass.
Is it novel?
There was a pithy post on X this week...
... I'm inviting a bunch of people over this weekend to doomscroll together.
My other non-scrolling/glass moments are reading.
Ingesting something uplifting in the wee morning hours has been a goto for years.
But, then this happened.
The wind down used to be watching "just a few minutes" of TV,
then onto binge watching...
... now it's a full-on addiction to reading spy novels.
They're all basically the same character...
- ex-special ops dude with skills his government needs
- always going off the range to get the job done
- while mixing in some lady-drama
... and I can't seem to get enough.
It started after my TBI,
as therapy.
Who knew staring and scrolling glass was bad juju for brain function and ocular wellness?
In about 30 months, I've read...
- all of Jack Carr (10)
- all of the Gray Man series (15)
- all of the Pike Logan series (20)
- and I'm on book 11 of 25 in the Scot Harvath (series)
... with no end in sight.
From a therapeutic standpoint, my ability to rip downhill on my MTB has returned to about 90% of where I was.
From Oh crap! every ride,
to Heckyeah! this is fun!
Is there any connection between being a spy and racing?
Well, yeah.
If being resourceful, able to adjust on the fly, and see the mission through to completion is how you like to rip on raceday...
... this is your genre.
===
166.2 lbs/12.6%
8 hours sleep
630 anti-oxidant level
Upper Body: 60 push ups, 12 pull ups, hand gripper, shoulder press, curls
Lower Body: 0 box jumps (24"), nordic curls, heel and toe raises
156/144/12 per Strava Relative Effort (whatever that means)
What I'm reading: Full Black, Brad Thor
What I'm studying: The entire works of Neville Goddard, all kinds of marketing, Old Testament
https://www.strava.com/athletes/10248
>
NOW FOR THE REST OF OUR SHOW
WE'RE WRAPPING UP THE 3RD QUARTER, heading into the final three months of the year...
... but not the end of the racing the calendar.
Am I right?
We aren't going to...
- hang it up for 2 months
- watch games
- eat chips
... because we know the truth.
Now is the time to...
- bank strength
- build base
- hone diet
... for springtime cometh.
That's what I'm doing.
Shoot, tonight I passed on cake an icecream.
It wasn't hard, once I gave up sugar, the cravings were gone.
In years past, I'd say Bring it on, it's offseason...
... to the point of friends saying It's good to see fatTodd is back.
Imagine that.
Actually, don't.
Imagine ripping it up next spring, right on through the summer.
===
165.8 lbs/12.6%
8 hours sleep
620 anti-oxidant level
Upper Body: 80 push ups, 16 pull ups, hand gripper, shoulder press, curls
Lower Body: 20 box jumps (24"), nordic curls, heel and toe raises
159/163/-4 per Strava Relative Effort (whatever that means)
What I'm reading: Full Black, Brad Thor
What I'm studying: The entire works of Neville Goddard, all kinds of marketing, Old Testament
https://www.strava.com/athletes/10248
>
TORQUE TRAINING... STILL?
SOME OF US ARE WILLING to take chance with our equipment. Opting to go with the yet to be tried and true...
... can lead to great advantages.
And, big challenges.
As I struggled mightily up a rather steep pitch today...
- 52/42 chainrings
- 13/26 6 speed cassette
... I remembered how tall the gearing was back in the day.
It was brutal.
But, one of the benefits we didn't realize back then was forced torque training...
- high power
- low cadence
- in place of gym time
... something coaches preach in today's era of super wide gearing.
So, why was I doing it today?
Because my super niche 2-speed rear hub from Classified, which replaced the front derailleur dual chain rings...
... has been acting up for the last 2 weeks.
And died today.
Leaving me with the lowest gear of a 46 in front x40 in back.
Manageable on most road climbs...
... swear-inducing on the dirt steeps I faced throughout today's epic URBN GRVL ride.
I've had the system for just over 2 years,
and it has been great.
Superior, I think, to traditional 1x most cats are running offroad.
Because the Surf N Summit is fast approaching...
... I'm in a real pickle.
Classified is based in the Netherlands...
... which is much father away than the hinterlands.
They have few dealers in the states.
Hopefully, they'll get back to me in time to get the system functioning like the racewinning force it has been.
It was a risk when I purchased it,
and I don't regret it at all.
It's that good.
===
166.2 lbs/12.6%
8ish hours sleep
630ish anti-oxidant level
Upper Body: 0 push ups, 0 pull ups, hand gripper, shoulder press, curls
Lower Body: 0 box jumps (24"), nordic curls, heel and toe raises
163/186/-24 per Strava Relative Effort (whatever that means)
What I'm reading: Full Black, Brad Thor
What I'm studying: The entire works of Neville Goddard, all kinds of marketing, Old Testament
https://www.strava.com/athletes/10248
>
THIS CHAING HURTS
STAYING ON TOP of the maintenance game never seems like it's gonna pay off. It's a constant steady drip on our time and wallets...
... until it's not.
Then, it's chunky.
I was reminded of this today by reader Roberto (not his real name).
Here's the chat transcript:
===
165.4 lbs/12.6%
8ish hours sleep
630 anti-oxidant level
Upper Body: 0 push ups, 0 pull ups, hand gripper, shoulder press, curls
Lower Body: 0 box jumps (24"), nordic curls, heel and toe raises
153/128/24 per Strava Relative Effort (whatever that means)
What I'm reading: Foreign Influence, Brad Thor
What I'm studying: The entire works of Neville Goddard, all kinds of marketing, Old Testament
>
SHIFT I HATE
DO YOU KNOW WHY WE SAY If it was easy everyone would do it? It's not just because it's true, it's also because for those of us who are doing the hard stuff...
... we need to know there's a reason.
We do things we hate to do.
Here's a few of mine..
- pullups
- pushups
- box jumps
- stretching
- going to work after a glorious morning riding
- hanging on the back of the group until I literally see stars
- skipping the cookies and cake and ice cream
... and I could go on.
If we are doing things like the above so much,
if it really is that hard to be consistent...
... what is driving us?
A couple of things.
One, it gets easier once we get started.
Two, it becomes habitual, part of operating system.
Three, the really big one...
... we know.
We know this is the path to mastery...
... and few are we, the willing and committed.
To arrive at our stated destiny.
===
165.2 lbs/12.6%
8ish hours sleep
750 anti-oxidant level
Upper Body: 55 push ups, 11 pull ups, hand gripper, shoulder press, curls
Lower Body: 20 box jumps (24"), nordic curls, heel and toe raises
157/148/8 per Strava Relative Effort (whatever that means)
What I'm reading: Foreign Influence, Brad Thor
What I'm studying: The entire works of Neville Goddard, all kinds of marketing, Old Testament
>
THIS ONE CHANGE MADE A HUGE DIFFERENCE
WE ALL HAVE THAT FRIEND who we train with, who is about the speed, or even a little slower. Then, all of the sudden, seemingly out of the blue...
... they are a lot faster.
Leaving us in the dust.
What gives?
Just yesterday I was on the war path with one of these cats.
We'd opted to take a gravel route of the usual group ride, and if we reallyreally got after it...
... we'd meet/beat the group at the finish.
And romp we did.
I knew we had a shot because of his newly found powers.
And, I knew how he got them.
Because I asked.
Bro, your a lot faster and leaner.
It's my wife's fault.
Howso?
Well, she changed up her diet and she does most of the cooking and we're eating a lot cleaner.
If it's that easy then...
... why aren't we all doing it?
Maybe we don't know what eating clean is?
Here's my super simple rule...
... If I can identify the ingredients it's clean.
Steak,
easy.
Mr. Bachan's Japanese Teriyaki Sauce Surfergirl wants to smother it with,
not so much - probs not clean.
Corn on the cob,
easy.
Dorito's corn chips,
impossible - def not clean.
What is the one change we can make today that would make a huge difference in our performance?
Do it.
Then, stack it...
... with the next change.
Yes, it's that easy.
It just takes a bit of time for the results to show...
... fortunately, most of our competitors don't have time for that.
===
165.8 lbs/12.7%
8 hours sleep
790 anti-oxidant level
Upper Body: 105 push ups, 21 pull ups, hand gripper, shoulder press, curls
Lower Body: 40 box jumps (24"), nordic curls, heel and toe raises
160/168/-8 per Strava Relative Effort (whatever that means)
What I'm reading: Foreign Influence, Brad Thor
What I'm studying: The entire works of Neville Goddard, all kinds of marketing, Old Testament
https://www.strava.com/athletes/10248
>
THERE ARE SOME DOOZIES OUT THERE
THERE ARE SO MANY INFOOLENCERS yaking for our attention on myriad platforms. It creates all kinds of noise and...
... makes discerning the truth challenging.
Impossible even.
I was reminded of the dangers of expert opinions today listening to The Marketing School podcast titled...
... How McKinsey Helped Nike Lose $223 Billion.
With a B.
TLDL: they hired a guy who didn't understand the business, and he leaned into all the new fangled, cool kid ideas, in the process destroying the brand.
Some were so stupid it was stunning.
Which reminded me of the Time-Crunched Cyclist podcast I'd listened to the day before...
... The Five Self=Coached Cycling Mistakes That Keep You Stuck.
TLDL: he states we're too unenlightened to coach ourselves, hire his firm.
Along the way apologizing for being so harsh. Except I didn't find it as harsh as it was condescending and self-serving.
I shared the above, so I could share this...
- we need to expose ourselves to new ideas
- test them out well before it matters
- implement the best
... using our common sense, listening to our inner voice, for the win.
Are there good coaches and consultants.
Absolutely.
As the great Charlie Munger said...
... Show me the incentive, and I'll show you the outcome.
===
166.4 lbs/12.7%
7ish hours sleep
540ish anti-oxidant level
Upper Body: 0 push ups, 0 pull ups, hand gripper, shoulder press, curls
Lower Body: 0 ATG air squats and 0 split squats, nordic curls, 0 box jumps, heel and toe raises
161/172/-12 per Strava Relative Effort (whatever that means)
What I'm reading: Foreign Influence, Brad Thor
What I'm studying: The entire works of Neville Goddard, all kinds of marketing, Old Testament
https://www.strava.com/athletes/10248
>
FAMILY FIRST. REALLY?
LOOKING AROUND AMONGST OUR FRIENDS we often see what really drives them. It's not at the races or the slaying rides where this shows up...
... it's at the events they miss.
Huh?
Yeah.
You know, we have this epic ride coming up.
It's not race, it's a social adventure.
From the beach to the mountains...
... the kind of thing you wanna do for the pure challenge.
And.
To blow your friends' minds...
... Yeah, I rode from Dana Point to Big Bear last Saturday.
WHAT?!
Yep, really fun.
No way!
Here's the dill.
A few have shared...
- planning Xterra with daughter
- family half marathon with most of family in Long Beach
- flying to Chicago to support daughter at Chicago marathon
... their reasons for missing this year.
Here's what I can tell ya about each one of these cats...
... they have grown awesome, loving families.
Nothing better.
In case weekend of 10.10 is open for you...
... it's an open invite: https://pedalindustries.com/collections/surf-n-summit-collection
===
166.2 lbs/12.7%
7.5ish hours sleep
540ish anti-oxidant level
Upper Body: 105 push ups, 21 pull ups, hand gripper, shoulder press, curls
Lower Body: 0 ATG air squats and 0 split squats, nordic curls, 50 box jumps, heel and toe raises
160/168/-8 per Strava Relative Effort (whatever that means)
What I'm reading: Foreign Influence, Brad Thor
What I'm studying: The entire works of Neville Goddard, all kinds of marketing, Old Testament
https://www.strava.com/athletes/10248
>
ANY SYSTEMS READY TO GO?
WE ALL WANNA BE BETTER, at least that's what we tell ourselves. Anybody listening to us drone on about the initiatives we're gonna take...
... might possibly be convinced we really want the prize.
But, do we?
Could our actions convict us?
Better question.
What's it gonna take?
Not the big crazy actions,
that's for sure.
We'll never get those done,
because they are big and crazy.
The real secret...
... having a system to be a little better every day.
And, sticking to it.
One of my systems is to weigh myself each morning. I get instant feedback on the previous day(s) nutrition choices. It's a simple way to stay in tune with any changes I may have/have not made...
... like I'm thinking my adding 5lbs in the last month is a direct result of the predicted 2-3% gain predicted by consistent creatine intake.
Worth it?
===
166.2 lbs/12.7%
7.5ish hours sleep
540ish anti-oxidant level
Upper Body: 105 push ups, 21 pull ups, hand gripper, shoulder press, curls
Lower Body: 0 ATG air squats and 0 split squats, nordic curls, 50 box jumps, heel and toe raises
160/168/-8 per Strava Relative Effort (whatever that means)
What I'm reading: Foreign Influence, Brad Thor
What I'm studying: The entire works of Neville Goddard, all kinds of marketing, Old Testament
https://www.strava.com/athletes/10248
>
SIRMIXALOTS GRAND MASTER GRAVEL
DEPENDING ON THE LOCALE, there can be a lot of ways to get out and cover some ground. Some areas are all paved, others all single track, others lots of gravel...
... they're all a blast.
Which is best?
I dunno.
But, I can tell you this, where we are, mixing it up on a gravel bike is a great way to get out...
... and skip most of the lights, and traffic.
Like today.
The first 90 minutes were mostly dirt...
... with nearly 30 minutes at threshold or above.
Meeting up with a slaying group ride on the road...
... pushed me to my limits and stacked on the intensity.
From there it was a JRA road, gravel and single track.
I love rides that...
- mix up the surfaces
- skip most high traffic areas
- and traverse lots of interesting terrain
... for the pure adventure.
The biggest and best one of the year is just 4 weeks away...
- Sunrise to sunset
- from Dana Point
- to Big Bear
... and you're invited.
All the details are here: https://pedalindustries.com/collections/surf-n-summit-collection 
https://pedalindustries.com/collections/surf-n-summit-collection
===
166.8 lbs/12.8%
7.5ish hours sleep
540ish anti-oxidant level
Upper Body: 0 push ups, 0 pull ups, hand gripper, shoulder press, curls
Lower Body: 0 ATG air squats and 0 split squats, nordic curls, 0 box jumps, heel and toe raises
164/192/-29 per Strava Relative Effort (whatever that means)
What I'm reading: Foreign Influence, Brad Thor
What I'm studying: The entire works of Neville Goddard, all kinds of marketing, Old Testament
https://www.strava.com/athletes/10248
>
JRA
BEING THE DEDICATED ADDICTS that we are, we eventually learn the jargon that sets us apart from the commoners who consider themselves in the know, but...
... are actually far from it.
Neophytes.
Anybody who's worked in a bike shop, particularly the service area has heard the phrase...
... I was just riding along.
And, said to themselves under muffled breath, while inconspicuously rolling their eyes...
... JRA.
What follows JRA...
- my X broke
- my Y stopped working
- my Z fell off and disappeared
... is always entertaining.
Not that it hasn't been heard before,
but the way it is camouflaged...
... as if it is somehow the shop's/mechanic's fault.
Yet, I digress.
Because what I really wanted to point out is how much fun it is to move about the country...
- breathtaking sunrises
- quiet, forgotten roads and trails
- daylight giving way to a moonless, star-filled sky
... and see so many amazing sites.
While we are...
... JRA.
===
167.2 lbs/12.7%
7.5ish hours sleep
540ish anti-oxidant level
Upper Body: 0 push ups, 0 pull ups, hand gripper, shoulder press, curls
Lower Body: 0 ATG air squats and 0 split squats, nordic curls, 0 box jumps, heel and toe raises
155/144/11 per Strava Relative Effort (whatever that means)
What I'm reading: The Apostle, Brad Thor
What I'm studying: The entire works of Neville Goddard, all kinds of marketing, Old Testament
https://www.strava.com/athletes/10248
>
THAT FEELING
SOMETIMES when we're out riding, the feeling is just right. Like we could just keep going forever...
... and never stop.
Why is that?
I honestly don't know.
It just happens.
And, when it does it's magical.
Like this evening.
There I was, about an hour in.
On my gravel bike, connecting the...
- trails
- roads
- single tracks
... and missing all the traffic stops and lights.
Slipping into the zone...
- HR 130ish
- PWR 220ish
... slicing through town with nary a stop.
And loving it.
===
166.2 lbs/12.7%
7.5ish hours sleep
540ish anti-oxidant level
Upper Body: 30 push ups, 6 pull ups, hand gripper, shoulder press, curls
Lower Body: 0 ATG air squats and 0 split squats, nordic curls, 30 box jumps, heel and toe raises
160/175/-16 per Strava Relative Effort (whatever that means)
What I'm reading: The Apostles, Brad Thor
What I'm studying: The entire works of Neville Goddard, all kinds of marketing, Old Testament
https://www.strava.com/athletes/10248
>
IF I HAD A DOLLAR FOR EVERY TIME THINGS LOOKED HOPELESS...
FOR BETTER OR WORSE, as athletes we are really, really good at enduring. When things look absolutely hopeless...
... we press on.
Is that a good thing?
That's an honest question...
... with an unknowable answer.
Because choices stack.
Accumulate.
Tangent: when I had my pager business, my landlord, an old sage and jeweler by trade, told me the worst thing he ever did was keep switching careers. That it was best to lock in, and go in search of mastery.
Welp, I could see the writing on the wall and sold the pager business.
After that, I took his advice,
and can honestly say:
If I had a dollar for every time things looked hopeless and gave up...
... I'd be broke.
In sports...
... we be _____?
In relationships...
... we be _____?
As students...
... we be _____?
There is, of course, a point where things are hopeless, and we gotta/outta sell, but, if there's anything most of us can bank on it's that...
... there is such a thing as a second wind.
Reaching the finish/the goal usually just takes a little more than we initially thought we could give.
And, so, we endure.
===
166.2 lbs/12.7%
7.5ish hours sleep
540ish anti-oxidant level
Upper Body: 30 push ups, 6 pull ups, hand gripper, shoulder press, curls
Lower Body: 0 ATG air squats and 0 split squats, nordic curls, 30 box jumps, heel and toe raises
160/175/-16 per Strava Relative Effort (whatever that means)
What I'm reading: The Apostles, Brad Thor
What I'm studying: The entire works of Neville Goddard, all kinds of marketing, Old Testament
https://www.strava.com/athletes/10248
>
IT'S NOT PERSONAL, IT'S...
SOMEHOW WE FEEL IT'S OKAY to do whatever it takes to win, even if it means clobbering our friends. Ok, not all of us, but...
... definitely some of us.
We might feel, think, say...
... It's not personal, it's racing.
Shoot, one of my frenemies said this to me after a recent race post sucking my wheel for miles...
... Sorry about doing you dirty back there.
All that to say, It's okay to make things personal.
Not all things.
But, I'm definitely making The Wall personal.
It's the next to last climb...
- .88 miles
- 7.1% average grade
- my PR is 4:16, Kevin Vermaerke (yeah, the UAE one) owns the KOM, 3:06
... on our Tuesday Morning World Championships.
While I'm not sure I'll ever best my current PR, set 8 years ago on a perfect day...
- weight down in the 150s
- great pace set by Zach Lloyd
- amazing road bike I shouldn't have sold
... I do wanna get back to regularly hitting 4:40ish vs the 5:24 I did today.
When we set personal challenges like this,
it's motivating only to ourselves,
but pays off everywhere else.
It's fitness and mental fortitude we can tap into on demand.
===
166.6 lbs/12.6%
6ish hours sleep
540ish anti-oxidant level
Upper Body: 0 push ups, 0 pull ups, hand gripper, shoulder press, curls
Lower Body: 0 ATG air squats and 0 split squats, nordic curls, 00 box jumps, heel and toe raises
160/176/-16 per Strava Relative Effort (whatever that means)
What I'm reading: The Apostles, Brad Thor
What I'm studying: The entire works of Neville Goddard, all kinds of marketing, Old Testament
https://www.strava.com/athletes/10248
>
IT'S TOO HARD TO EXPLAIN
DO WE KNOW WHY we do really hard stuff? I mean, really? We keep doing them. Like a young mother who, during the midst of labor, swears she'll never go through childbirth another time...
... and choosing to do it again.
There's something we know,
but can't put our fingers on.
As the great Carl Jung put it...
... Man needs difficulties. They are necessary for health.
It's not the difficulty that repeatedly pulls us back...
... it's the joy we experience on the other side.
Like the insanity of starting a gravel ride at Dana Point, in predawn hours...
- pavement
- to gravel
- to singletrack
- to gravel
- to pavement
- to single track
- to gravel
... and clearing the final summit above Big Bear, as the sun drifts away.
If we did alone, it would be courageous...
... if we did it with friends, it would be the memory of a lifetime.
As the great Terry from Mesa told me today...
- it's your 6th year
- I'm feeling fit
- I'm coming
... I'm always busy.
I'm in.
Are you?
===
Do you know any of these cats?
Previous Finishers
Henri Kavaja (1)
Michael Gould (1)
Richard Brown (3)
Mike Maderos (1)
Richard Ramsey (3) <12 (1)
Josh Wolff (2)
Chris Hill (1) <12 (1)
Spencer Roundy (3)
Michael Foster (4)
Ron Barrett (1)
Todd Brown (4) <12 (1)
Terry Butler (1)
Brennan Sizemore (1)
(times finished)
<12 - completions under 12 hours elapsed time.
===
165.2 lbs/12.6%
8ish hours sleep
540ish anti-oxidant level
Upper Body: 80 push ups, 16 pull ups, hand gripper, shoulder press, curls
Lower Body: 0 ATG air squats and 0 split squats, nordic curls, 00 box jumps, heel and toe raises
154/139/15 per Strava Relative Effort (whatever that means)
What I'm reading: The Apostles, Brad Thor
What I'm studying: The entire works of Neville Goddard, all kinds of marketing, Old Testament
https://www.strava.com/athletes/10248
>
AN ADVENTUROUS PACE
A TRUE ADVENTURE requires a pace that is fast enough to get to the destination, yet slow enough that all can...
... make it to the finish.
It's a fine line.
Shackleton had is crew on a boat.
Pacing wasn't the issue...
- hazardous journey
- low wages
- bitter cold
- long hours of complete darkness
- honor and recognition in event of succeess
... so much as outright danger.
In this case,
all the men needed was the hope of success.
Which is what a proper pace should be...
... given an adventure of epic proportions.
The Surf N Summit may not be a novel exploration of the Antarctic, but it does require...
- manageable heart rate, low power
- lots of food and drink
- solid equipment
... because, it's a legit journey from the sands of Dana Point to the peaks of the San Bernardino mountains above Big Bear.
If you're in, go here now: https://pedalindustries.com/products/surf-n-summit-california-10-10-26
===
165.2 lbs/12.6%
7.5ish hours sleep
540ish anti-oxidant level
Upper Body: 80 push ups, 16 pull ups, hand gripper, shoulder press, curls
Lower Body: 0 ATG air squats and 0 split squats, nordic curls, 30 box jumps, heel and toe raises
156/153/3 per Strava Relative Effort (whatever that means)
What I'm reading: The Apostles, Brad Thor
What I'm studying: The entire works of Neville Goddard, all kinds of marketing, Old Testament
https://www.strava.com/athletes/10248
>
SELLING ADVENTURE
WE SHOULDN'T NEED TO BE SOLD on adventure. It's in our DNA. Yet, often we are distracted and timechallenged and thinking...
... we are way too busy.
But,
life is short.
And,
as the great Ferris Bueller said...
... it comes at you fast.
Adventures, however...
- can be daunting
- involve the unknown
- create lasting memories
... which is why we go for them.
Especially, if we are/have...
... enlisted our posse.
On October 10th, we'll be riding the Surf N Summit for the sixth time this year.
The first two times...
- massive heatwave
- crazy early snowstorm
... we failed.
Last year, for the first time, everyone made the summit before sunset.
it's not for the timid,
those afraid to fail,
the unprepared...
... it's for the adventurous souls who dare what others fear to dream.
https://www.strava.com/activities/16111728104
===
165.2 lbs
7.8ish hours sleep
540ish anti-oxidant level
Upper Body: 30 push ups, 6 pull ups, hand gripper, shoulder press, curls
Lower Body: 0 ATG air squats and 0 split squats, nordic curls, box jumps, heel and toe raises
1560175/-15 per Strava Relative Effort (whatever that means)
What I'm reading: The Apostles, Brad Thor
What I'm studying: The entire works of Neville Goddard, all kinds of marketing, Old Testament
https://www.strava.com/athletes/10248
>
THE RING LEADER
EVERY COMMUNITY has a ringleader. The cat who's constantly inviting to do some ride or run or adventure or race. They're usually mostly fun...
... and sometimes absolute slayers.
Even that's fun.
Why does the ringleader lead?
Because, literally, the more the merrier.
Who appoints the ringleader?
Nobody, it's more of an inner calling.
Who supports the ringleader?
Those looking for a good time.
Who pays the ringleader?
Everyone,
just by showing up.
Somecommunities don't have a ringleader...
... they're waiting for us to show up.
And lead.
===
164.8 lbs
8ish hours sleep
540ish anti-oxidant level
Upper Body: 30 push ups, 6 pull ups, hand gripper, shoulder press, curls
Lower Body: 0 ATG air squats and 0 split squats, nordic curls, box jumps, heel and toe raises
151/122/28 per Strava Relative Effort (whatever that means)
What I'm reading: The Apostles, Brad Thor
What I'm studying: The entire works of Neville Goddard, all kinds of marketing, Old Testament
>
WHEN IT GETS ROUGH
IT DOESN'T TAKE A GENIUS to know we can go faster over a smooth surface than we can over rough terrain. That's why the most powerful sprinters...
... race on the track.
Indoors at the highest levels.
The rest of us get it done over...
- new tarmac
- gravel roads
- rowdy single track
... whatever we get served up.
Where we still need to put down the power,
whether sprinting or just plain ol' racing.
Here's the dill.
If we only ever train our sprinting on the most perfectist of surfaces...
... we're probably gonna stink it up, when it gets rough.
Practicing stomping on the pedals when it's...
- chunky
- slippery
- torn to pieces
... is a skill worth honing.
We've got to be able to perform excellently over all conditions.
When it gets challenging lower pressure in the tires is better...
- roll faster
- better grip
- faster cornering
... just like is in our souls when life gets topsy turvy.
Lower the pressure.
Which reminds me of a dear friend, the great Fritz Tomasello. who insisted we add backpack straps to the RaceDay bag...
... so he could carry his bike from the car to the track.
That's how pristine the indoor tracks are.
===
164.8 lbs
8ish hours sleep
540ish anti-oxidant level
Upper Body: 55 push ups, 11 pull ups, hand gripper, shoulder press, curls
Lower Body: 0 ATG air squats and 0 split squats, nordic curls, box jumps, heel and toe raises
155/138/16 per Strava Relative Effort (whatever that means)
What I'm reading: The Apostles, Brad Thor
What I'm studying: The entire works of Neville Goddard, all kinds of marketing, Old Testament
https://www.strava.com/athletes/10248
>
CHALLENGES CALL
THAT MONUMENTAL CHALLENGE calls to us, challenging us to prepare and be ready and we answer the call with all we've got. Not just going through the motions...
... this time.
Willing to do the impossible.
We've tried before.
Many times.
Only to fail.
Shattered.
We reconstitute.
To vanquish.
Yet again.
Not trying, doing...
.. the impossible.
===
165.6 lbs
8ish hours sleep
540ish anti-oxidant level
Upper Body: 80 push ups, 16 pull ups, hand gripper, shoulder press, curls
Lower Body: 0 ATG air squats and 0 split squats, nordic curls, box jumps, heel and toe raises
157/151/5 per Strava Relative Effort (whatever that means)
What I'm reading: The Apostles, Brad Thor
What I'm studying: The entire works of Neville Goddard, all kinds of marketing, Old Testament
https://www.strava.com/athletes/10248
>
WHAT'S THE WORST THING THAT COULD HAPPEN
MIND CONTROL is a thing. Especially on the start line when the energy is sky high due to...
... a cocktail of tapering and caffeine.
It
takes
real focus.
Just look at your "resting heart rate"...
... pumping like an outta shape donut eater on an outta control treadmill.
We aren't even moving,
because we are thinking about everything.
How do we calm that down,
achieve serenity?
This is important because if we don't get control our emotions we're going to be leaking all kinds of energy we're going to need later on.
Here are my top 5...
5. breathe deep, breathe slow
4. take in the craziness in the competitors' faces and just laugh - cuz it is funny
3. sit on the top tube, rest on the bars
2. close your eyes and trust your training
... and drumroll
... 1. race more so these feelings are welcomed
Oh, one more.
For hecksakes...
... get to the venue early.
Like 2 hours early so we can go through our launch sequence calmly.
Which brings up the ohso obvious.
Have your raceday bag loaded the night before, with everything you (could) possibly need.
Ok.
There's a lot more,
but those are the basics...
... before we unleash our mighty fury.
===
165.6 lbs
7ish hours sleep
540ish anti-oxidant level
Upper Body: 0 push ups, 0 pull ups, hand gripper, shoulder press, curls
Lower Body: 0 ATG air squats and 0 split squats, nordic curls, box jumps, heel and toe raises
158/157/0 per Strava Relative Effort (whatever that means)
What I'm reading: The Apostles, Brad Thor
What I'm studying: The entire works of Neville Goddard, all kinds of marketing, Old Testament
https://www.strava.com/athletes/10248
>
IS THERE REALLY AN OFFSEASON?
HOW ARE WE SUPPOSED TO MAINTAIN FITNESS if there are offseaons? It's a fair question and one that deserves...
... a fair answer.
I have my theory.
And it goes like this...
- get after it 2x/week
- keep stacking the base
- never get out of our routine
... there is no offseason.
But, there is an onseason.
What's the difference?
Look, we have to have a baseline of fitness.
For me, that means being somewhat respectable on the group rides.
If I let my fitness drop the point where I'm getting dropped quick,
that's dialed back too much.
When it's onseason, that means...
- I'll be charging the group rides
- stacking more endurance miles
- perfecting the every aspect of the routine
... everything gets dialed up.
Yeah, I thought of this as I yanked the gravel wheels off,
and mounted the road wheels.
Sticking with my commitment to hit the Tuesday Morning World Championships tomorrow...
... and shoot for a respectable sub-5 minute up The Wall.
===
166.2 lbs
7.5ish hours sleep
540ish anti-oxidant level
Upper Body: 50 push ups, 10 pull ups, hand gripper, shoulder press, curls
Lower Body: 0 ATG air squats and 20 split squats, nordic curls, box jumps, heel and toe raises
153/123/29 per Strava Relative Effort (whatever that means)
What I'm reading: The Last Patriot, Brad Thor
What I'm studying: The entire works of Neville Goddard, all kinds of marketing, Old Testament
https://www.strava.com/athletes/10248
>
WHAT'S NEXT?
THE KIDS ARE BACK IN SCHOOL. Things haven't changed much. Some sit in back semicheckedout...
... others up front and eager.
Just like a new race season.
As we head into fall...
- there's still a mess of events calling out to us
- bombarding our inboxes
- popping in the socials
... we still have choices.
Before we choose what's next...
- goals accomplished
- unforgettable memories
- regrets of missed or untaken opportunites
... reflecting/celebrating/acknowledging might be the best next event.
===
165.2 lbs
8ish hours sleep
540ish anti-oxidant level
Upper Body: 100 push ups, 20 pull ups, hand gripper, shoulder press, curls
Lower Body: 0 ATG air squats and 60 split squats, nordic curls, box jumps, heel and toe raises
156/142/14 per Strava Relative Effort (whatever that means)
What I'm reading: The Last Patriot, Brad Thor
What I'm studying: The entire works of Neville Goddard, all kinds of marketing, Old Testament
https://www.strava.com/athletes/10248
>
MORE AI SLOP?
UNDERSTANDING AI QUERIES, for most of us, is like understanding pig latin. If we don't have the key...
... it's meaningless.
Want proof?
Ok.
Rider X is a fast,
and uncoached.
Prepping for an upcoming, highly competitive gravel race...
... he had a sit down with Coach ChatGPT.
The recommended protocol?
Mostly endurance, but per ChatGPT I should as some higher zone work at the end of the ride to simulate race conditions.
Am I the only one who sees a problem with that?
Other than the fact that every romping gravel race I've ever done has started out like an XC race...
- completely pinned until the selections are made
- threatening to settle in before hitting it hard, again
- to the eventual war of attrition where riders finish mostly alone
... I'd say it's spot on.
lol.
So, yeah, as long as everyone agrees to save it to the last 30 mins then Coach Chat has it nailed.
In training...
- most of roll out,
- then, gradually warm up
- finally put in some good efforts
... which is probably why things unfold as they do.
Look, there are certain people I ping for their opinion knowing that whatever they suggest...
... the opposite is the best course of action.
With Coach Chat, it's not Be careful what you ask for as much as its...
... Be careful how you ask.
===
164.6 lbs
7.5ish hours sleep
540ish anti-oxidant level
Upper Body: 0 push ups, 0 pull ups, hand gripper, shoulder press, curls
Lower Body: 0 ATG air squats and 0 split squats, nordic curls, box jumps, heel and toe raises
160/163/-3 per Strava Relative Effort (whatever that means)
What I'm reading: The Last Patriot, Brad Thor
What I'm studying: The entire works of Neville Goddard, all kinds of marketing, Old Testament
https://www.strava.com/athletes/10248
>
GETTING DESTROYED FOR THE WIN
SINCE IT'S SO TEMPTING to sandbag, we should never be surprised that it goes on. At all competitive levels...
... it's a thing.
But,
why?
To get an easy V.
Where's the victory in that?
For the day to day group rides and non-A races...
... we should be lining up the monsters.
Who are going to push to our very limits...
... destroy us.
That's winning.
Ya know what else it is?...
... putting ourselves in position to win the ones that matter.
===
164 lbs
8 hours sleep
540ish anti-oxidant level
Upper Body: 0 push ups, 0 pull ups, hand gripper, shoulder press, curls
Lower Body: 0 ATG air squats and 0 split squats, nordic curls, box jumps, heel and toe raises
153/120/33 per Strava Relative Effort (whatever that means)
What I'm reading: The Last Patriot, Brad Thor
What I'm studying: The entire works of Neville Goddard, all kinds of marketing, Old Testament
>
WHY DO BODY WEIGHT EXERCISES
THERE ARE A LOT OF WAYS to get stronger on the bike. Whether we want to climb better, fly on the flats or lay down obscene sprints...
... we need more power.
How do we get it?
Akshully go to a gym,
lift heavy at home,
body weight.
They all work.
Lately, I've been in love with the body weight stuff.
Not just the pullup an pushup stuff...
... but, high rep leg work.
Till.
It.
Burns.
Yeah, it produces the same I can barely walk feeling...
... after rattling 'em off.
And, I'm rightly winded to prove it.
The reason I'm really digging these is...
- plain ol' grinding up a long climb
- pushing hard the final minute to the top
- poking my nose in the wind for way longer than normal
... the fatigue resistance it seems to be building.
I feel the fatigue building,
and I seem to be able to deal with it better than high weight, low rep.
It feels so good,
I love it.
===
163.8 lbs
8 hours sleep
540ish anti-oxidant level
Upper Body: 75 push ups, 15 pull ups, hand gripper, shoulder press, curls
Lower Body: 0 ATG air squats and 50 split squats, nordic curls, box jumps, heel and toe raises
155/128/27 per Strava Relative Effort (whatever that means)
What I'm reading: The Last Patriot, Brad Thor
What I'm studying: The entire works of Neville Goddard, all kinds of marketing, Old Testament
https://www.strava.com/athletes/10248
>
MOVING
MOST OF US, all of us, learned to run, swim and ride a bike at an early age. It came naturally to run, the bike a little coaxing, swimming a few pointers...
... and we were off.
Am I missing something?
Oh, yes.
Faith.
It took faith to put the coaxing and pointers into play and...
... realize we weren't gonna drown or fall over.
If, we'd just keep moving.
===
Designed this t-shirt, and realized why I love it so much.
Every successful racer begins with...
- 0 Starts
- 0 Wins
- 0 Fans
... the only difference between them and everyone else is they keep showing up.
Moving.
===
164.6 lbs
8 hours sleep
540ish anti-oxidant level
Upper Body: 75 push ups, 15 pull ups, hand gripper, shoulder press, curls
Lower Body: 0 ATG air squats and 30 split squats with 50lbs, nordic curls, box jumps, heel and toe raises
158/138/19 per Strava Relative Effort (whatever that means)
What I'm reading: The Last Patriot, Brad Thor
What I'm studying: The entire works of Neville Goddard, all kinds of marketing, Old Testament
https://www.strava.com/athletes/10248
>
DOORS BLOWN OFF?
OCASSIONALLY, after an A race we might back it down for a few days. Then, think to ourselves...
... we really outta do something with this fitness and rest.
But, usually there's a problem.
Most of us, especially me, think we are resting and therefore recovered and hence ready to slay it.
I mean, if the metric are indicating it like mine were this morning...
... by golly let's get after it.
Welllllll, a funny thing happened on the final seven mile stretch.
Rather than romping like a renegade,
I limped like a lost loner.
It hurt,
I pulled the plug.
How could I have so misjudged my freshness...
- 81 mi
- 11 hrs
- 9,665'
... because last week 4 rides were far from restful.
I should been spinning the flats rather than grinding the climbs.
When I finally managed to make it home,
I thought might as well upload and see how badly my doors were blown off...
... Your highest power output for 30 seconds in 2026!
Oh...
... now what if we actually rested?
===
164.6 lbs
7 hours sleep
540ish anti-oxidant level
Upper Body: 0 push ups, 0 pull ups, hand gripper, shoulder press, curls
Lower Body: 0 ATG air squats and 0 split squats with 50lbs, nordic curls, box jumps, heel and toe raises
152/97/54 per Strava Relative Effort (whatever that means)
What I'm reading: The Last Patriot, Brad Thor
What I'm studying: The entire works of Neville Goddard, all kinds of marketing, Old Testament
https://www.strava.com/athletes/10248
>
CAUSING EFFECT
MAKING PLANS for the upcoming event can be nerve-racking because there is so much unknown. There are really only...
... two paths forward.
It's gonna tricky,
it's gonna be awesome.
I was thinking about this, watching the highlights of Leadville.
There was our PEDALindustries flag,
right on the course,
where I imagined it.
Not just any part of the course, but a part of the course which was only open to racers who qualified much faster than me.
But, I really wanted to be there, too.
At Lost Canyon.
In my mind, it was a superior location for my feed zone.
So, made the 12' flags weeks prior to traveling.
Figuring it was gonna happen,
seeing them on course in my mind.
How'd we get the flag there?
First, I applied for a lottery to gain access.
Next, a blog reader and customer reached out and invited me to use his access to the area.
Then, I was informed I'd lotteried in to the zone myself.
That my friends is a magical way to live called...
... causing effect.
===
164.8 lbs
8 hours sleep
540ish anti-oxidant level
Upper Body: 50 push ups, 10 pull ups, hand gripper, shoulder press, curls
Lower Body: 50 ATG air squats and 0 split squats with 50lbs, nordic curls, box jumps, heel and toe raises
152/97/54 per Strava Relative Effort (whatever that means)
What I'm reading: The Last Patriot, Brad Thor
What I'm studying: The entire works of Neville Goddard, all kinds of marketing, Old Testament
https://www.strava.com/athletes/10248
>
ONE REASON EATING HEALTHY MATTERS
SOMETIMES WE'RE ON POINT with our food choices, other times, for a variety of reasos...
... we fall off the wagon.
What's the damage?
Over the course of a lifetime,
probably nothing.
If it's occasional.
As the great Tim Ferriss advocated in The 4-Hour Body: An Uncommon Guide to Rapid Fat-Loss, Incredible Sex, and Becoming Superhuman...
... having a cheat day once a week won't kill us.
Might be helpful.
Honestly, I'm not 100% sure about that.
Here's what I do know.
If my cheat day is Sunday, and I go all in on the cheating...
... I'm likely to wake up a few pounds heavier on Monday, than I was on Friday.
Which is not really the point I wanted to share.
When I whipped up a salad today, with fresh veggies and Safe Catch tuna...
... all I could think about was how good this was going to be for my body.
That kind of thinking matters,
more than some might think.
===
165ish lbs
9sh hours sleep
540ish anti-oxidant level
Upper Body: 50 push ups, 10 pull ups, hand gripper, shoulder press, curls
Lower Body: 50 ATG air squats and 0 split squats with 50lbs, nordic curls, box jumps, heel and toe raises
155/108/46 per Strava Relative Effort (whatever that means)
What I'm reading: The Last Patriot, Brad Thor
What I'm studying: The entire works of Neville Goddard, all kinds of marketing, Old Testament
https://www.strava.com/athletes/10248
>
THE IMPORTANT THINGS
RETURNING HOME after a weekend or week(s) away on an adventure is usually awesome. The trip may have been amazing...
... but, not as much as what we left behind.
I was reminded of this today.
On a sweltering summer day,
we pushed through LA traffic...
... in time for a little family get together.
There really is nothing that compares.
===
164ish lbs
7ish hours sleep
540ish anti-oxidant level
Upper Body: 0 push ups, 0 pull ups, hand gripper, shoulder press, curls
Lower Body: 0 ATG air squats and 0 split squats with 50lbs, nordic curls, box jumps, heel and toe raises
159/125/34 per Strava Relative Effort (whatever that means)
What I'm reading: The First Commandment, Brad Thor
What I'm studying: The works of Neville Goddard, all kinds of marketing, Old Testament
https://www.strava.com/athletes/10248
>
THREESY DOES IT
DESTINATION RACES AND RIDES always bring their own challenges. One of them can be altitude, and the big question there is...
... how soon do we need to go up?
Give us a rule.
Oldtimers have a saying...
... three weeks or three minutes.
Anything else is subpar.
On the extremes, the very best I ever felt was after 6 weeks.
The worst was driving 15 hours from sea level on a Thursday,
then racing on Saturday.
Which got me thinking after yesterday's final ride above 10,000'...
- sprinting
- climbing
- bombing
... I finally felt pretty darn good.
Confirming the broscience...
... threesy does it.
===
164ish lbs
7ish hours sleep
540ish anti-oxidant level
Upper Body: 0 push ups, 0 pull ups, hand gripper, shoulder press, curls
Lower Body: 0 ATG air squats and 0 split squats with 50lbs, nordic curls, box jumps, heel and toe raises
159/125/34 per Strava Relative Effort (whatever that means)
What I'm reading: The First Commandment, Brad Thor
What I'm studying: The works of Neville Goddard, all kinds of marketing, Old Testament
https://www.strava.com/athletes/10248
>
BE STILL MY BEATING HEART
OH, THE TRAINING METRICS! They overwhelm, underencourage, lead us like a ring through our nose, promise us magic, and...
... and in the end distract us.
Potentially.
But, what about HR?
What does it really tell us?
For me, racing anything over 90ish minutes, heart rate is key.
Representing a pace I can hang onto...
- elevation
- weather
- terrain
... how I will perform regardless of the conditions.
Which reminds me of one of my favorite passages...
... As he thinketh in his heart, so is he.
===
163.8 lbs
8ish hours sleep
540ish anti-oxidant level
Upper Body: 0 push ups, 0 pull ups, hand gripper, shoulder press, curls
Lower Body: 0 ATG air squats and 0 split squats with 50lbs, nordic curls, box jumps, heel and toe raises
164/151/13 per Strava Relative Effort (whatever that means)
What I'm reading: The First Commandment, Brad Thor
What I'm studying: The works of Neville Goddard, all kinds of marketing, Old Testament
https://www.strava.com/athletes/10248
>
IT'S EASY TO FORGET
WHEN WE HIT REALLY HIGH LEVELS OF FITNESS, we are able to do so much more. We can climb, descend, go for miles...
... with relative ease.
It's really fun.
Sometimes, with all the focus of being our best we neglect to unzip a bit and go with the flow.
I was thinking about that today,
rolling into a well-deserved recovery week.
Starting at 10,600'...
- picking my way through the rocks
- negotiating switchbacks
- searching for traction
... and riding straight up for 30ish minutes.
Taking it easy,
in no hurry.
Thoroughly enjoying the low speed challenges going up...
... while testing my willingness to keep my fingers off the brake levers going down.
The other thing we/I forget is hardly anybody on the planet can do this and...
... find it relaxing and rejuvenating.
But, we can.
'Cause we're fit,
fortunate,
blessed.
===
163.6 lbs9ish hours sleep
540ish anti-oxidant level
Upper Body: 50 push ups, 0 pull ups, hand gripper, shoulder press, curls
Lower Body: 50 ATG air squats and 0 split squats with 50lbs, nordic curls, box jumps, heel and toe raises
165/156/9 per Strava Relative Effort (whatever that means)
What I'm reading: The First Commandment, Brad Thor
What I'm studying: The works of Neville Goddard, all kinds of marketing
https://www.strava.com/athletes/10248
>
PARDON THE BRAIN DAMAGE
GETTING OVER AN INJURY is a process. If we're fortunate, every day we see progress. Sometimes it's inpercptible and frustating, other times it's...
... so rapid we think we're better.
Overdoingit often follows.
Not realizing we have a ways to go.
I'm not sure this falls in that category, but I did have a TBI 2 1/2 years ago...
... and I forgot I already wrote The Leadville Letters.
How I get it done at the race across the sky.
Here are a few snippets:
Intro
ONCE UPON A TIME, A FRIEND ASKED IF I'D COACH HIM TO RACE THE LEADVILLE 100. So, I fired off an email every day... with homework.
Some of the information is tactical for Leadville... like the actual secret shtuff that's helped me go sub 9 hours on all 7 attempts and snagging a PR 20 years after the first go...
... the going 7:57 at 60 y/o in 2022.
But, more importantly, the letters reveal concepts which may be applied to any ride or race likely to leave nothing but the residue of who you are when it's over.
If you're planning to get your head handed to you at Unbound or BWR... or, just want to do an epic attack on your local mountains you love the Leadville Letters.
===
No. 1 Well, HI THERE!
Are you ready to get started?
Each day you're going to get an email from me that will likely be extremely entertaining and motivational... don't let that blind you into skipping the homework.
It's going to seem easy at first and you're going to be asking yourself what the heck did I pay for?
Don't fret.
The goal is to win Leadville (more on what that means) and Leadville wasn't conquered in a day.
Stay tuned, I'm counting on you to follow through.
XOXO, tb
===
from No. 5
HOMEWORK
How and when do you start your taper – what is a taper?
What do you eat the day before, the race morning breakfast, and while you’re racing?
What does work look like for you most Fridays and how do you hack your way out of doing too much work?
What do you wear so the support team can see you?
Do you have a RaceDay Bag?
Email me the answers along with your calendar.
There’s a lot to figure out, and having it dialed early will make each and every race more and more successful.
No. 14 NEGATIVE SPLIT
IF YOU'VE PACED YOURSELF CORRECTLY, you will do a negative split at Leadville.
By negative split, I mean you will cover the second 52 miles faster than the first.
Huh?
What?
I will?
Heck yes you will!
But only if you do your pacing right.
from NO. 18 CREATURE COMFORTS
I never wrote this email... this is the point John dropped out. In fact, I’m not really sure what it was going to be about. I only wrote the headline...
===
There's a taste... I'm going to update all 30 letters, put it in book form, and include massive margins so you can make all kinds of notes. It'll be rad.
===
163.6 lbs9ish hours sleep
540ish anti-oxidant level
Upper Body: 25 push ups, 0 pull ups, hand gripper, shoulder press, curls
Lower Body: 25 ATG air squats and 0 split squats with 50lbs, nordic curls, box jumps, heel and toe raises
165/15411 per Strava Relative Effort (whatever that means)
What I'm reading: The First Commandment, Brad Thor
What I'm studying: The works of Neville Goddard, all kinds of marketing
https://www.strava.com/athletes/10248
>
WHEN IT DOESN'T GO RIGHT, THEN WHAT?
WHEN THINGS GO SIDEWAYS, and it's not what we planned, had on the agenda, or would wish on our worst enemy...
... then what do we do?
It's easy to advise from the sidelines.
Harder when it's happening.
Think about what a few of my friends faced...
- Body not responding to altitude to the point of barely being able to move.
- Being taken out when the rider ahead crossed wheels, crashing and suffering an AC separation and road rash on the face
- Having a major need to go number two at 12,000' and not porta potty nor trees in sight
- Realizing your shifter batter is dead at the bottom of the first major climb, 8 miles from the start
... at Leadville 2026.
Half were able to finish,
half pulled the plug...
... none logged a time they were capable of had things gone perfectly.
And that's the dill.
Thangs always be changin.
Ideally, we...
- review
- apply
- learn
... come out better for it.
We grab onto that hope,
refuse to let go,
regroup...
... and charge forward to the next challenge.
===
163.4 lbs
9ish hours sleep
540ish anti-oxidant level
Upper Body: 75 push ups, 0 pull ups, hand gripper, shoulder press, curls
Lower Body: 75 ATG air squats and 0 split squats with 50lbs, nordic curls, box jumps, heel and toe raises
166/156/9 per Strava Relative Effort (whatever that means)
What I'm reading: The First Commandment, Brad Thor
What I'm studying: The works of Neville Goddard, all kinds of marketing
>
BUCKLE UP!
ONCE WE FIGURE OUT how to survive and thrive at anything we have two choices...
... share it, or keep it to ourselves.
Neither one is necessarily wrong.
In fact, it might be necessary ...
- the family treasure
- the hidden path to beauty
- the knowledge we use to provide
...to safeguard our survival.
If it's not,
or if we're feeling generous,
or we're just super excited to share what we've discovered...
... what are we to do?
Personally, I've already written one book.
In fact, I ran into a customer in Leadville who shared his sister bought him the book, and he read it several times.
It's short,
and to the point.
This morning my friend Kevi pinged me...
- how many times have you started Leadville?
- how many times have you finished?
- how many big buckles?
... 8, 8, 8.
I've been very committed,
and very fortunate.
Which got me thinking...
... maybe it's time to write another book?
===
icymi
===
163.4 lbs
9ish hours sleep
540ish anti-oxidant level
Upper Body: 0 push ups, 0 pull ups, hand gripper, shoulder press, curls
Lower Body: 0 ATG air squats and 0 split squats with 50lbs, nordic curls, box jumps, heel and toe raises
170/180/-11 per Strava Relative Effort (whatever that means)
What I'm reading: The First Commandment, Brad Thor
What I'm studying: The works of Neville Goddard, all kinds of marketing
https://www.strava.com/athletes/10248
>
FASTER AND SHORTER DOESN'T MEAN...
RACING LEADVILLE WASN'T ON THE CALENDAR in January. I had my sights on a few other events, one of them was Sea Otter with the friends...
... then I qualified.
Uh oh.
The last time I raced it I started planning a year out, this time I had four months to put my plan together.
I was already testing a new training program...
- more strength work
- more intensity
- more sprints
... and it was going to be fun to see how it would translate.
The impetus was to try and hang on to my dwindling power as I age, because my real long rangl Leadville goal is go sub-9 at 70.
Here's how it went down.
Last fall, I scored a nearly new Epic World cup on Pink Bike.
The perfect bike for me on this course - a little slower downhill, faster uphill.
Fueling was 100% liquid...
- USWE 2L to bottom of Columbine - I kinda regretted that because the pack is so tight when full I felt it restricted my breathing
- Camelback up Columbine is just easy to drink than bottles
- bottles the rest of the way
... CarboRocket, 333 calories/hour.
40 degrees on start line, dawned our Fly Vest, fleece arm warmers, and skull cap. Dumped it all before Columbine.
Tires.
Ugh!
The stress.
Chatted up the Conti crew about my recent punctures on Friday.
Yeah, running the Race Rapid Dubnital is a bit risky. I'd go with Trail version.
Oh, can I buy some.
No, we don't sell at events.
(Come on Conti - make some money and help a brother out.)
Would you run inserts?
They aren't really going to help with the punctures you're experienced, and I think they might make things worse because of tension created on the sidewall.
Crank up the pressure?
Mmmm, not gonna do much.
Bummer.
What are your athletes running?
Oh, they're all running Race Rapids, same as you.
With that, I left the inserts in. No time to remove the . Ran 20lbs up front, 22 in back.
A little bouncy, but I planned to send it on the DHs.
Leadville sends waves of riders off, based on how your time at one of their qualifiers.
I was in green.
Most of my friends and competitors started in the waves ahead.
Which meant, they rolled out either 5 minutes ahead of me or 2 1/2 minutes ahead of me.
Note: in 2022, I qualified for Silver and was beat by a guy who started behind me.
I took solace in that, hope that if I could catch up I technically had the lead.
Gotta have something to prod us on.
Halfway up the first 30ish minute climb we connected with the wave ahead.
Ok.
That's cool.
Here the course changed, due to the Willow fire.
At the top, we popped out onto pavement. Rather than going right, and racing over to the hardest and most technical part of the course, we went left and rode pavement all the way around.
Here, the goal was to plummet like a demon at latch onto the faster climbers.
The long game is to work together.
Back on the dirt, we had some punchy climbs.
It's so tempting to hit it for 1-3 minutes,
better to ease off and save it for the torture to come.
Course knowledge helped me here, I was able to pick my moments and scoot ahead when things to technical.
Even leap up to the next group.
Surfgirl was easy to spot next to the 12' PEDALindustries flag we had on course.
Packs swapped out, it was time to grind.
There is always a point at races like this where I/we say...
... What the heck am I doing? This is stupid, and it hurts.
Usually it's because we are barely moving due to fatigue or conditions.
In this case, it was being alone with riders strung across the mountain ahead of me.
I settled in.
My plan to keep HR in the 150s wasn't working,
it was in the 140s.
Power seemed okay, so whatevs press on.
I yelled at the photog, Here's your chance to get some good slowmo shots!
Humor helps in these sitchyashuns.
Because I started behind, and because we're now all just doing what we can to get up this 90 min climb, over 12,600'...
... we really have no idea where we are in comparison to others or how or when we'll actually finish.
It's terrible.
Lonely.
The top of this years course was back to the originally route, which meant rather than simply turning around we went a little further then down 150 yards...
... climbing out of that I always find heartbreaking.
Now here's the fun part.
Bombing back down the narrowish top, not only are we skirting around lots of rocks, but thousands of riders are still coming up.
Sometimes single file,
sometimes four abreast.
They're barely moving,
I'm doing anywhere from 20-40 mph,
on steep, loose gravel with morning light strobing through the aspens.
It's gnarly,
and I love it.
From the bottom on back to the finish,
it's pretty much the same as every other year.
No one can really help or pace together,
we're all just doing our thing and hope it works.
There's no moto riding up to give you updates on how it's going.
It's just going.
That paved descent we bombed down, was relentless and eternal on the return.
Finally, back on the last legit dirt section, I decided to just have fun.
I was alone in the mountains, it was beautiful, I felt pretty good.
Even stopped to pee.
I never do this, but man I really had to go.
It takes forever.
And, I'm thinking...
... I wonder if I'm screwing up my finishing time in comparison to others.
Feeling a lot better, I pedal on.
When all of the sudden a rider blows by me.
Crap.
Is that who I think it is?
He's uncorked going down the very descent that has sent more than one rider to hospital..
Gotta go.
We link up at the bottom.
Yep.
Good thing I got on it.
We test each other all the way back to town,
up the long and dusty dirt road called the Boulevard.
At the final turn,
he turns on the afterburners and puts a big gap between us.
I'm cool with that...
... cuz it ain't 2 1/2 minutes.
I didn't mail it in, I still went as hard as I could, barely able to stay upright as I crossed the line.
This year's course may have been shorter and faster, but...
... I was as smoked as ever.
It was fun to meet Roy in person, I'd supported his LUX team with raceday bags for a number of years.
===
164.3 lbs
7ish hours sleep
540ish anti-oxidant level
Upper Body: 0 push ups, 0 pull ups, hand gripper, shoulder press, curls
Lower Body: 0 ATG air squats and 0 split squats with 50lbs, nordic curls, box jumps, heel and toe raises
170/180/-11 per Strava Relative Effort (whatever that means)
What I'm reading: Takedown, Brad Thor
What I'm studying: The works of Neville Goddard, all kinds of marketing
https://www.strava.com/athletes/10248
>
FRIENDS IN HIGH PLACES
TRAVELING TO AN EVENT can feel lonely. Especially, if we are going alone. Or, even if we know a few people...
... it's not like being at home.
Where we have our stuff,
and our friends to bail us out.
Here I am, 10,000' above mi casa, in need of some mechanical assistance, and who do I see in the Shimano booth?...
... none other than the great Robert Plumb.
He's from home,
repping and supporting Shimano in Colorado.
In no time, he's got things figured out for me.
It was a shock thing, but I was still sheepish about handing him over my SRAM XX clad bike.
Being the pro he is...
- the new Shimano XTR wireless set up
- the down country brake levers
- the XC calipers
... he educated me on the latest and greatest.
And, I gotta tell ya...
... Mrs Santa better quit blowin' her money on bikinis and surfwax.
===
161.8 lbs
7ish hours sleep
540ish anti-oxidant level
Upper Body: 0 push ups, 0 pull ups, hand gripper, shoulder press, curls
Lower Body: 0 ATG air squats and 0 split squats with 50lbs, nordic curls, box jumps, heel and toe raises
156/111/46 per Strava Relative Effort (whatever that means)
What I'm reading: Blowback, Brad Thor
What I'm studying: The works of Neville Goddard, all kinds of marketing
https://www.strava.com/athletes/10248
>
PREDICTIONS
DEPENDING ON OUR LEVEL, the type of event, and a whole host of other factors, we may or may not be shooting for the podium. Let's be honest...
... most of the time we're going for the challenge.
But, the pros aren't.
They're going for...
- money
- glory
- fame
... the win.
The rest of us are shooting for some sort of PR and/or bragging rights over our friends and frenemies.
All good.
Here's my prediction for Leadville 2026...
- Quinn
- Keegan
- Cam
... for the Pro men.
And...
- Sofia
- Melisa
- Rosa
... for the Pro women.
And, lil' ol' me..
... my palms are sweating...
... break 7:30.
Seems fast, given my current fitfatness.
But, like I said, few plan on winning.
PS... yes, I do have a few other targets besides time for the race... will report on that later, don't wanna jinx it.
===
162 lbs
9ish hours sleep
540ish anti-oxidant level
Upper Body: 25 push ups, 0 pull ups, hand gripper, shoulder press, curls
Lower Body: 5 ATG air squats and 0 split squats with 50lbs, nordic curls, box jumps, heel and toe raises
159/113/46 per Strava Relative Effort (whatever that means)
What I'm reading: Blowback, Brad Thor
What I'm studying: The works of Neville Goddard, all kinds of marketing
https://www.strava.com/athletes/10248
>
LOST AND FOUND
TAPERING ISN'T A RELIEF, quite the opposite. It's stressful in that we aren't doing what we're used to doing. Instead, we're doing...
... less, different and/or none.
Our routine is broken.
We try and hang onto it, but being disciplined creates an inharmonious tension with rest and recovery.
That was the path I was on as I rolled out this morning.
Strava maps said it would take 36 minutes,
I planned to go so easy it would stretch out to an hour.
Oh...
... the best laid plans.
Not so suddenly, I find myself in an enchanted forest...
- climbing
- winding around
- wiggling over rocks and roots
... more than I anticipated.
An hour in, the town is nowhere in sight, maps shows I'm miles from where I want to be.
I'm lost.
I come to a fork in the trail, and choose right because...
... it's going straight down.
The next five miles ...
- fast
- paralleling a stream
- bridges and jumps and berms
... some of the funnest single track I've ridden years.
I drop into Frisco, miles from where I'm staying in Breckinridge.
And realize...
... I've found my mojo.
Tapering is overrated,
having fun, the original motivation,
is what it's all about.
===
161. lbs
9ish hours sleep
540 anti-oxidant level
Upper Body: 50 push ups, 0 pull ups, hand gripper, shoulder press, curls
Lower Body: 10 ATG air squats and 0 split squats with 50lbs, nordic curls, box jumps, heel and toe raises
163/133/33 per Strava Relative Effort (whatever that means)
What I'm reading: Blowback, Brad Thor
What I'm studying: The works of Neville Goddard, all kinds of marketing
https://www.strava.com/athletes/10248
>
IT'S GETTING REAL
THE CLOSER THE START LINE, the more real the event becomes. The visions of glory, the angst of readiness, maybe some travel or some distraction...
... there is stress and relief.
Then there's the finish.
But, before all that...
... there was a spark of ingenuity to create the what we are all eagerly anticipating.
In the case of Leadville, the town, the spark came from an explosion in the mine.
Or, should I say implosion?
Where the mine that employed the entire town, provided every job, all the tax revenue for schools and a hospital...
... shut down.
In a day.
No warning.
No jobs.
No money.
Anywhere.
From the darkest hours and days and months was born the Leadville Trail 100 running race.
As the founder said...
... We'll run 'em a hundred miles from the highest city in North America and by golly they'll have to spend at least one night in town.
That's how we'll save this town we love.
I could leave this post there...
... but, really, it begs the question...
... why are we motivated to put ourselves through the many truly insane events we pursue so passionately?
It's not Kirkegaard's What doesn't kill me makes me stronger...
- grit
- determination
- being unstoppable
... it's the lessons we learn along the way.
(That pic up there is of Ken and Merilee, this evening at a frontyard bbq, the dynamic duo who grew an event from nothing and in the process saved a town, raised millions of dollars for the local kids to attend college, and gave many thousands of us an unforgettable experience to race at over 10,000'.)
===
161.6 lbs
8ish hours sleep
550ish anti-oxidant level
Upper Body: 50 push ups, 0 pull ups, hand gripper, shoulder press, curls
Lower Body: 10 ATG air squats and 0 split squats with 50lbs, nordic curls, box jumps, heel and toe raises
166/144/22 per Strava Relative Effort (whatever that means)
What I'm reading: Blowback, Brad Thor
What I'm studying: The works of Neville Goddard, all kinds of marketing
https://www.strava.com/athletes/10248
>
TAKING TIME
THE COUNTDOWN TO AN 'A' RACE is always a little nerve racking. Time is simultaneously speeding up and slowing down. The taper period seems eternal, then...
... in the blink of an eye we are here.
We decided to drive to Nebraska for Gravel Nationals.
Yeah, it's a lot further than it looked when I asked Siri for directions.
Which meant it was no big deal to detour 20 minutes and see a friend in real life.
Marty is in our weekly Accountability group...
- owns Evergreeen Bike shop
- races Leadville religiously
- is a committed athlete
... I had to verify he was more than a talking head on Zoom.
What a treat to drop in and see him,
meet his lovely wife,
give hugs.
Just cool.
When it comes down to it,
it's not our race times that count...
... it's the good times along the way.
===
160.2
8.5 hrs
Pushups
20 minutes recovery
60 minutes reading + Journaling
https://www.strava.com/athletes/10248
GETTING LOST FOR THE RIGHT REASONS
AMID ALL WE DO, aim to do, commit to do it's easy to get lost forget about the important stuff. That is why it is so...
... important to get lost sometimes.
Couldn't we put all this fitness to better use?
I was thinking about that today,
11,000' up in the mountains.
Dead silent.
Trails going every which way.
I have spent very little time in Breckinridge,
and it's been over 2 years since the last visit.
At some point, I gave up trying to remember which trail was which and just started riding. I summited next to an abandoned log cabin.
The trail dwindled,
then vanished.
Eventually, I found a landmark, Baker's Tank.
It's red,
and memorable.
Passed the ancient behemoth twice during the Firecracker 50.
I kinda knew where I was,
and it was kinda disappointing.
The adventure lessened,
even though the sun was setting,
and the temperature quickly dropping.
On the way back, i found another trail and followed it through the forest to an old, shuttered mine established 89 years ago in 1935.
The trail merged into a steep, rocky gravel road.
Being briefly lost, somewhat cold, slightly concerned...
... I found my bearings on what's important.
===
162.5
7ish hrs
Pushups
10 minutes recovery
90 minutes reading + Journaling
https://www.strava.com/athletes/10248
THE SELF-COACHED ATHLETE IS...
COACHING IS ALL THE RAGE. We can get coached for just about anything. I blame it all on Pop Warner because that is the first place I ever heard of coaching, and the...
... need a coach mentality.
I quickly learned playing 1-hand touch football in the street didn't mean doodoo.
Just because we knew how to...
- run
- throw
- catch
... didn't mean we knew how to play football correctly.
We had real cuts, scabs, and bruises.
Didn't matter.
Fast, tall, big, good hands, great thrower.
Didn't matter.
We could be a lot better with a coach.
I say Could not Should due to two critical factors on our part...
... would we listen and were we coachable.
We were already...
- having fun
- making friends
- getting tough and fit
... we didn't Need a coach.
Unless,
unless...
... we wanted to get a lot better, in way less time.
Don't get me wrong,
there is great joy in just doing the thing we love to do, our own way at our own pace.
At some point, though, ever self-coached athlete has to ask...
... how could I get a lot better, in way less time?
I'll answer that another day.
===
163
9ish hrs
Pushups
10 minutes recovery
120 minutes reading + Journaling
REST DAYS
IF PROS HAVE REST DAYS, If three-week pro races have rest days, should we? Do we have time for that? I mean...
... we are trying to be our best.
When should we schedule them in?
Today is the second rest day,
following the second week of racing,
at hotly contested, impossible to predict La Vuelta.
Maybe there's a clue there...
... rest every 7th day.
For the pros, its about...
- recovery
- relaxation
- rejuvenation
... sounds pretty darn good to me.
Personally, I've been using the 7th day of the week as my rest day for about 32 years.
I've never looked back.
I roll into Monday,
ready to take on the world.
The firecracker finale of the last 6 days of La Vuelta are going to be lit.
I"m still pulling for O'Connor to win it all because he is so goofy and relaxed...
... I'd like to see a funloving winner for a change.
PS: Special Vuelta inspired kit...
... and use promo code GCRED and save 30% on the GC Red gear.
Here's the link: https://pedalindustries.com/collections/the-gc-collection
===
162
9ish hrs
Pushups
10 minutes recovery
120 minutes reading + Journaling
THE NOTEBOOK
IT'S A PAIN, which is why nobody does it. Who actually writes any more, on sheet and paper? We could type it, but we don't. And, we are...
... missing out on something awesome.
Because we just might thrive on this information.
Try this.
After great a result,,
or a PR smashing day,
or when you feel invincible...
... grab your phone.
Take 5 or 10 or 20 minutes to relive...
- where things went great
- how you could have done better
- what you learned and will apply next time
... and record an audio message.
Save it for the day(s) you need to hear from that person.
160.2
7 hrs
PushUps
0 minutes recovery
120 minutes reading + Journaling
WHAT A DIFFERENCE A YEAR MAKES
A YEAR AGO, I was so burned out. While I'd planned to go to Gravel Nationals, I just wasn't feeling it. So, I...
... pulled the plug a few weeks out.
What a difference a year makes.
Last year,
I was certain I'd have many more chances.
This year,
I learned life can change in an instant.
Last year,
my fitness was really high.
This year,
I'm still behind after my accident took me out.
Last year,
I figured I had a real shot at winning.
This year,
I'm just happy to be here.
Last year,
I never got around to planning the trip.
This year,
I made arrangements 7 months in advance.
Last year,
I had a coach.
This year,
it's just lil' ol' me and my own methods.
Last year,
I had a solid adventure bike.
This year,
I've got an actual gravel racer.
Last year,
I was going alone.
This year,
Surfergirl is here and we've got an AirBNB with friends.
Last year,
was about proving myself.
This year,
is about the journey.
---
160.9
8.5 hrs
PushUps
0 minutes recovery
60 minutes reading + Journaling
THE DIRTY SECRET OF STRENGTH TO WEIGHT RATIO
IT'S COMMON KNOWLEDGE, right? The key to going faster is having a higher strength to weight ration. We hear it all the time, until...
... something unexpected happens.
We learn there's more to the story.
This summer, at the Tour de France, Jonas Abrahamsen shocked the world.
It wasn't the first-time snagging the climbing jersey that the sprint jersey.
That happens,
and it's cool.
But, I'm getting ahead of myself.
I learned just the other day that the frame on my new bike...
- is slightly heavier than the most expensive version
- has a lower strength to weight ration
... and is a noticeably stronger and stiffer.
Yes, my new frame is 100 grams heavier and has better power transfer.
Back to Jonas, we went from getting dropped almost not extending his contract to crushing it...
... when he gained 45 pounds.
The point of all this is it is good to be strong and light...
... it's better to be strong.
Does that mean it's donut time?
No,
not even.
It means we keep fueling our bodies with the best foods we can find,
and figure out our optimum weight.
---
162.9
8 hrs
PushUps
10 minutes recovery
60 minutes reading + Journaling
STARTERS VS FINISHERS
IT'S KINDA SAD WHEN YOU THINK ABOUT IT. For every one person that signs up for a race, there are thousands of riders who don't sign up. I think I know why...
... because they know.
What do they know?
A lot of things...
- themselves
- their abilities
- their schedules
... which they claim precludes their participation.
The truth is...
... racing is hard.
But, they know the real challenge isn't their desire, ability or schedule.
In fact, signing up is the easy part...
... finishing is what scares the shift out of them.
We are different,
completing what we start,
seeing it all the way through...
- planning
- training
- packing
- travel
- warming up
- jockeying for position
- and pushing hard till we cross the line.
... we are finishers.
---
I was going to leave it there, however it's worth asking the question...
... How can we encourage more people to have an A race?
---
162.9
8 hrs
PushUps
10 minutes recovery
60 minutes reading + Journaling
ALTITUDE PERFORMANCE SECRETS
I'VE BEEN UP AT 7000' for about three days. This morning I awoke with a stuffy nose, a headache, and just not feeling great. Crap!. Am I sick...
... is my A race in 10 days going to get foiled.
My negative thoughts were ill-founded.
I'd forgotten one of the great rules to performing at altitude...
- 3 seconds prior is good
- 3 weeks prior is even better
- 3 days prior is the worst thing ever
... we have to time it right.
While everyone reacts differently,
most of us feel the worst on the 3rd day.
It's an inescapable fact,
for me.
Maybe for you, too?
What can be done?
The only cures I know of are...
- time
- aspirin
- Cardio-wise®
... got any other ideas?
===
162.7
8 hrs
PushUps (traveling)
10 minutes recovery
90 minutes reading + Journaling
BAKED IN TRAINING
THE TERM "BAKED-IN" is often used to communicated features or parts that are included, or cannot be removed. Computer code might have baked-in security features...
... what about our training?
During the taper portion of training,
when we back down volume,
and maximize recovery...
... it's like baking a cake.
The training and prep are the ingredients..
- mental
- physical
- equipment
... to rip on race day.
There is nothing left to do if we are a week out.
No amount of structured intensity,
or big endurance sessions...
... will help.
Think of the remaining days as the final minutes of a delicious cake in the oven.
The wafting smells.
Nothing to do but...
- wait till it's done
- let it cool
- cut it
... and rip on raceday.
(oh, and add frosting - PRs & Podiums)
===
163.5
7.5 hrs
PushUps (traveling)
10 minutes recovery
90 minutes reading + Journaling
https://www.strava.com/athletes/10248
BUT, IT'S SO HIGH!
THE TOP OF THE CLIMB was pretty steep. The effort required to clean that last 50 yards was extraordinary. It's hard to appreciate, without doing the entire grueling 12 miles climb...
... to conquer the mountain.
It's the approach that makes the difference.
On its own,
the final pitch would be a quick sprint.
No
big
deal.
That's the thing with our goals.
We do the training,
live the lifestyle...
... to finally reach the top.
Few there be that ever even get started on the approach to a massive climb...
... which is probably why we treat those accomplishments as sacred.
So, yeah, it's cool not to want to share what we're after except with those who get it.
===
164ish
7.5 hrs
No Strength Training
0 minutes recovery
90 minutes reading + Journaling
FRANTIC TRAINING SECRET
SOMETHING HAPPENED THE PAST COUPLE OF WEEKS, that hasn't happened for quite a while. It's weird, but I also think it's legit form of high-performance training...
... don't hold your breath.
I'm not going to tell you.
I'm going to guide you.
Here's how it went down for me,
and I bet you can relate.
Being sidelined for the first 2 months of this year,
I chose to slowly build my fitness back.
Short slow rides,
turned to longish slow rides.
I felt ready to join the group rides.
I was quickly distanced.
Eventually, I could hang on.
The last 4 weeks,
I turned the corner.
My fitness was such that I could push deep enough...
... to breathe frantically.
The kind of breathing we do after sprinting all out for 100 yards, on foot.
Am I saying forget the...
- HR monitor
- Power meter
- Structured intervals
... maybe, sort of, kinda.
When we are breathing frantically at least once a week...
... we know we're actually hitting our highest efforts.
===
164ish
7ish hrs
No Strength Training
0 minutes recovery
30 minutes reading + Journaling
https://www.strava.com/athletes/10248
WHERE TO TRAIN?
TODAY WAS A GOOD LESSON, one that is hard to remember when racing and hard to execute when training. I guess it was more a reminder...
... the kind that stings.
Which is good,
because I need to remember this at the races.
Being my last big day,
of my big training block,
I wanted to wring out all my body had.
If you depend on group rides, like I do,
to push the bounds of fitness,
it can be a mixed bag.
Sometimes social,
sometimes very anti-social.
It's the rides where nobody can talk,
too busy gasping for air,
that do the trick.
There's a section that's about 3 miles of false flat,
that I've ridden at least 1,000 times...
... PR'd it.
It was the kind of day where the strong were flying on the front,
and the rest flying off the back.
A few miles later,
it all blew to pieces.
This is the exciting part, at least for me.
There is an 11.53 mile segment, with 1900' of vertical, that I really wanted to test myself on, and see if I could PR it. (I have done it 27 times)
Thomas and I went over the top of the the first pitch together, worked really hard to catch Ken and George before the next climb.
The four of us rotated well for a while.
then just three of us,
then just two.
Any time the pace would ease, I'd get to the front and push as hard as I could.
This was training,
a test.
Towards the top, with about a mile to go, my dear ol' pal, someone I used to think of as a friend...
... jumped me and rode away.
Can you believe that!
It's all good,
that's the kind of friends I like to hang around with,
plus, I snagged that PR I was looking for and feeling quite good about the fitness.
Here is the lesson.
Train at the front,
finish at the front...
... of the race.
Here is the reminder.
Ditch that mentality on raceday,
keep the powder dry until at matters...
... at the race.
===
If you noticed, Ben O'Connor did not practice this today... he pulled through and then led after Primoz attacked. He didn't have to do that, he could have sat on longer...
... maybe he wouldn't have lost nearly a minute.
PS: Special Vuelta inspired kit...
... and use promo code GCRED and save 30% on the GC Red gear.
Here's the link: https://pedalindustries.com/collections/the-gc-collection
===
164ish
7.5ish hrs
Pullups Pushups
10 minutes recovery
30 minutes reading + Journaling
WHY WE DON'T TAKE RISKS
LATE LAST NIGHT, I tuned in to enjoy Stage 6 of La Vuelta. I'd sped ahead to 25k remaining, and I couldn't believe my eyes. Ben O'Conner, was...
... off the front, and almost 5 MINUTES ahead of all the favorites.
What the heck a...
- Tour stage winner
- Giro stage winner
- 4th over all at Tour and Giro
... what where they thinking letting him go?!!!
I'll tall ya what.
Disrespect.
Pure and simple.
As of this morning, he has over 5 minutes on the closest GC contender.
It's not like he's unknown,
or an outsider.
Let me just interject...
Last year, I showed up to do the State Road Race Championships. Hadn't done a local road race in forever because I was focused on MTB and gravel.
- stood up
- kept going just for fun
- nobody was chasing me
no way I'd get that finish with a tough final climb if I was with the hitters.
I can only imagine how motivated Ben was yesterday...
- pinching himself in disbelief
- committing and digging deep
- dropping every one for a solo win
... and a, possible, insurmountable time advantage.
The big question is...
... why don't we risk it all, like Ben did yesterday?
More often,
if ever?
At races,
in life?
... asking for a friend : )
===
PS: Special Vuelta inspired kit...
... and use promo code GCRED and save 30% on the GC Red gear.
Here's the link: https://pedalindustries.com/collections/the-gc-collection
===
164.5
7 hrs
PullUps PushUps
30 minutes recovery
60 minutes reading + Journaling
WHO CAN YOU TRUST FOR TRAINING ADVICE?
WHEN YOU'RE FASCINATED WITH IMPROVEMENT, you're constantly on the hunt for good information that can be tested. We see the results and...
... either discard or incorporate the new knowledge.
After a while, we have our list of go to sources for new information.
Let me just point out right here...
... confirmation bias is real.
It's easy to consume the information because it confirms what we believe.
That's why the testing is so important.
How do I test it?
If it looks worthy of a try...
... it often takes at least 3 months.
Sometimes, an entire season.
Why do I test?
To find out if it will work for me, the new...
- training concept
- nutrition strategy
- equipment set up
... just because it's working for so-n-so,
doesn't mean it will work for me.
Sometimes, I'll search a certain idea across various thinkers and platforms and media.
Other times, I'll go deep on everything one of these big brains has shared.
I like YouTube a lot, here are some of the channels/personalities...
- Dylan Johnson
- The Roadman Podcast
- Chris Horner
- Stephen Seiler
- Nick Bare
- The Kneesovertoesguy
- The Ride with Ben Delaney
... who are you favorites?
===
162.5
8 hrs
PullUps PushUps Squats n stuff
20 minutes recovery
90 minutes reading + Journaling
BIPOLARIZED TRAINING
THIS WEEK HAS BEEN A DOOZY. I'll spare you details, just imagine all kinds of discombobulation happening. To the point, one might look to the sky and say...
... can't I get a break?!
When this happens, its like...
- a short, nasty climb
- endless washboard dirt roads
- sand so deep vicious pedaling isn't enough
... momentum sucking.
Times like these are often cured by getting outside.
Gradually, the shifty and dark feelings weighing me down were left behind.
Runs
Rides
Swims
Can be cleansing.
I pulled up as the sun was setting,
realizing how magical my life is,
gratitude filled my heart...
... I apologized to God for being such a whiny turd.
===
163
8 hrs
No Strength Work
10 minutes recovery
120 minutes reading + Journaling
WEEK 3 OF BIG VOLUME
THIS IS THE FINAL WEEK OF THREE for my big volume (for me) experiment: 18-20 hours. Today's spicy group ride was a good test: 60+ miles, 5000' of vertical can be challenging when fresh. How would it go?...
... I was curious.
In a repeat of last week,
I missed the start because I had to pee.
Ugh!
Gotta fix that.
The chase was much shorter.
Just a minute.
Which is actually decent race simulation, not the lateness, the all out start.
Competitive, mass start races can be like that.
I could feel some lingering fatigue in my legs,
but that didn't stop me from clocking some pretty good times and finishing strong.
Will this ability to put out power last all week?
I think so, as long as I...
- get plenty of sleep
- fuel with good food
- and keep up with the stretching
... I should be good to go on Saturday's final test.
Rest = Fast
===
163.8
7 hrs
No Strength Work
10 minutes recovery
120 minutes reading + Journaling
https://www.strava.com/athletes/10248
HOW TO MAKE SPRINT STAGES A BIGGER DRAW THAN CLIMBING STAGES
FOR MANY, climbing stages are a bigger draw than sprint stages. That goes for in person or on screens. It could be argued sprinters are bigger stars, more flamboyant...
... and there's all the danger of an extremely high speed finish.
So why are climbing stages the bigger draw?
It's pretty simple...
... the drama is in the details.
Here's what I mean.
On a stage with a massive finishing climb, sometimes two in a row...
... we can see what's happening.
The attacks,
counter attacks.
The attrition,
riders constantly dropping off.
The pain and agony, grimacing,
as riders battle each other and the mountain.
It's all there, on display.
How amazing would it be if we could watch a replay of all the chaos created and overcome in the final kilometers...
... in slow motion!
With up close and personal shots...
- bikes
- drones
- helmets
... the kind we could bounce from POV to POV.
Ok, giving us control of the cameras might be a stretch, but a slow motion highlight reel of the fastest finishers, from those points of view, would be amazing.
I'd even settle for the talking heads who know what they're talking about helping us see and understand...
... all the daredevilness, isane power, and complete commitment required to win.
Give us those details,
give us the amazing drama.
PS: If love the Vuelta's red jersey, check this inspiration...
... and use promo code GCRED and save 30% on the GC Red gear.
Here's the link: https://pedalindustries.com/collections/the-gc-collection
===
164
8 hrs
PullUps, PushUps and Squats
30 minutes recovery
60 minutes reading + Journaling
CONGRATULATIONS OR CASTIGATION? YOU DECIDE.
PER THE NUMBERS, yesterday's workout was a win. I felt good, rode strong, and even snagged a PR. But...
... is that worthy of celebration?
It was, after all, a segment I'd ridden dozens of times.
For over a decade.
Data don't lie, right?
Wrong.
It may not lie,
It can be misleading.
As in recent attempts this year,
I'd been dropped with 13 mile to go.
The chase was on.
The problem with Strava PRs is they don't account for...
- drafting
- weather
- wind
... one of which I had yesterday.
After a 7-mile chase, I caught and passed supernice Bob.
He recovered for a bit,
then we swapped the lead up the gentle canyon climb.
Did I recored a PR?
Yes.
Was it Bob-aided?
Yes.
Not only did I have Bob as my rabbit,
I had wanted desperately to stay away from my chasing friends.
Those dueling motivations willing me forward.
As I got close to home, I looked forward to checking out the data.
You know,
the shallow confirmation of our orange app.
There it was,
the PR.
Or was it?
PS: If you're liking this Vuelta-inspired kit here's the deal...
... use promo code GCRED and save 30% when you purchase at least $200 in GC Red gear.
Here's the link: https://pedalindustries.com/collections/the-gc-collection
===
164.5
8 hrs
PullUps, PushUps and Squats
20 minutes recovery
180 minutes reading + Journaling
WHY SOME ATHLETES RESIST USING SLEEP FOR RECOVERY
IT'S EASY FOR A YOUNG ATHLETE to neglect sleep. So, they do. And, this phenomena isn't restricted to only athletes. Or, the young...
... we'll stick with athletes.
I realized what the issue is today.
It's not that most of us don't understand the idea of sleep,
it's that we don't realize we need a lot more.
Until we are exhausted.
exhausted
adjective
extremely tired
Being slightly tired via getting 80-90% of the sleep we need can quickly become our default.
I know it was mine for decades.
Because it's our default, we slip into thinking the slightly tired feeling is normal.
It's not.
It's sub-optimal at best.
This was driven home today.
After a punishing 90 miles and 5000' of vert...
- I showered
- Made a late lunch
- Gave myself 30 minutes to watch some TV
... woke up 2 hours later!
By going deep...
- on the ride
- or grinding at work
- helping out on a project
... we exhaust our reserves.
That forced nap had me feeling a million times better.
Maybe those who don't think they need more sleep, just aren't charging hard enough?
===
Thinking this GC Red bag would fit right in at La Vuelta
===
163.8
7 hrs
PullUps, PushUps
10 minutes recovery
30 minutes reading + Journaling
WHY GET NEW SHOES?
IN SHOE DOG, the great Phil Knight said, History is a long processional of crazy ideas. I could never spend a couple of Benjamins on penny loafers. That's crazy. Show me some super sexy shoes for my sport...
... and suddenly there's plenty of green for that investment.
It was skater-cum-Fizik boss Cheyne who enlightened me to a new need.
Obviously not a want...
- ridiculously breathable uppers
- insanely light carbon soles
- aero fastenings
... this was a must have.
Because, there is absolutely nothing worse than the foot pain I often endure on an epic cycling adventure or race.
Nothing.
You know what else is just plain silly?...
... is they are white.
Not just any white,
glowing god-like white.
The kind of thing you might see in a vision.
If I was a...
- Trackie
- Zwifter
- Pelotoner
... it mightpossiblyperhaps be okay.
I'm not.
These will be used for racing outside,
on gravel
and dirt.
I still have their predecessors, my black road shoes, for...
- rainy
- muddy
- ugly weather
... but, even then, these are gonna get dirty.
Most likely,
tomorrow.
Note: I have found the best combo for me is road shoes with the adapter Shimano makes for MTB cleats/pedals. I prefer Crankbrothers... also under the same umbrella as Fizik.
===
How do you think they'll look with the socks from the Vuelta-inspired GC Red Collection?
===
164.7
8 hrs
PullUps, PushUps
20 minutes recovery
90 minutes reading + Journaling
WHY SUFFER LIKE THIS?
ON YESTERDAY'S HILL FEST, there were a number of onlookers. Having a helmet on with special mind reading powers...
... I knew exactly what they were thinking.
It was obvious.
Look at that dude...
- sweat sprinkling down on his bike
- throwing it from side to side
- mouth breathing
... what is wrong with him?
Well, here's what's wrong with me...
... I love my goals more than I the hate suffering.
===
These GC Red arm warmers won't be necessary for La Vuelta, but they'll be pretty awesome when the temps dip in a few months.
===
163.
8.5 hrs
3 Rounds of PullUps, PushUps, Squats
20 minutes recovery
90 minutes reading + Journaling
ABOUT THAT COMMITMENT TO GO BIG
TODAY, I THINK I MIGHT HAVE TURNED THE CORNER. I'm mid-way through my experiment to train like Remco...
... 3 weeks of (for me) massive volume.
Last Saturday, end of week #1, I was pretty tired during the final miles of a 5 hour ride.
Exhaustion lasted through Sunday.
Monday the legs were oooof.
But, Tuesday, I felt pretty darn good...
... at the end of a hilly and peppy 60 miles.
With a cramped day, the only way I could stay on schedule Wednesday was to do two-a-days.
- Sunrise, 90 minutes of steepish climbs at moderate pace.
- PullUps, PushUps and Squats through the day.
- Evening, 2 hours of high Zone 2 rolling terrain.
... it was that second session on the bike where things were clicking.
I felt stong.
Even fresh.
3 days down,
9 hours saddle time.
Should be able to hit 18-20 hours by end of day Saturday.
It's a lot to juggle...
- solid days of work
- helping the kids with their kids
- and being present for Surfergirl
... wouldn't do this forever.
Fun to experiment.
Feeling might dawgawn fortunate.
===
How do you like this fade on our GC Red inspired bibs?
===
164.
8.5 hrs
3 Rounds of PullUps, PushUps, Squats
20 minutes recovery
60 minutes reading + Journaling
DONTCHA HATE IT WHEN THIS HAPPENS?
YOU'RE ON YOUR FAVORITE GROUP RIDE, you know, the one you have completely dialed in. You have every climb, turn, straightaway perfected, and know all the players...
... you have true mastery.
Spend the minimum amount of energy to finish with the leaders, or...
... win the darn thing.
Then, a new guy shows up.
Like today.
You size him up...
- legs like tree trunks
- arms to make a gorilla run
- and a fancy kit with matching top notch rig
... this guy is gonna get his bell rung on The Wall.
For sure.
There is now way he's gonna make it over with the group...
... i'll wait and lend him a hanky to wipe his tears.
That's pretty much how it went down today.
Only if anybody deserved to be mocked it was me!
Arriving early, I head off to the portapotty for a quick #1...
... and have an emergency #2!!!
The speedsuit is tricky to get off when wet with sweat...
... and nye I'm possible to put back on.
After an 8 minute all out chase to catch the group, I roll up...
... because they were stuck at a light.
I see the new guy, and size him up...
... as described above.
But, something is amiss.
I'm sure he's got to be suffering, bewildered and will unhitch at any moment.
Not so.
We hit The Wall,
he rolls off the front with our best climber,
and puts down 496 watts over the final steep part of the climb.
Meanwhile, Mr. Poopybibswhomissedthestart...
... is dropped, and alone.
At the regroup he has a hanky for me,
I gratefully accept the white flag,
and introduce myself.
Will ya be back?
Oh, definitely.
Good thing, nothing like a solid beatdown...
... to get the day started off correctly.
I'm motivated.
Can't wait.
===
Vuelta inspired Collection is coming together.
===
164.3
7.5 hrs
Quick PullUps, PushUps, Deadlifts
10 minutes recovery
60 minutes reading + Journaling
A FINAL OLYMPIC THOUGHT
THOUSANDS OF ATHLETES, and only a few hundred winners. Most trained their guts out for hours, days, weeks, months, years, then...
... left empty-handed.
There are three kinds of winners, those...
- with medals
- who recognized the journey is a win
- and, a few who are supremely hacked off!
... they're all awesome.
If you missed the final 3 minutes of the USA v France Men's Basketball,
watch it!
Steph goes off,
4 well-guarded and unstoppable 3's.
It's the kinda thing that if you're on the receiving end...
... gives lasting memories.
The kind that haunt,
and hurt.
Spawning quotes like this delivered from France's Wembanyama...
... I'm learning, and I'm worried for the opponents in a couple of years.
Like life,
the games don't always go as planned...
... winners get right back to planning!
===
164.2
7.5 hrs
Quick PullUps, PushUps, Deadlifts
30 minutes recovery
180 minutes reading + Journaling
THE C WORD
WE'RE ROLLING INTO THE BACK HALF OF THE YEAR, most of us have done a race or two, maybe even our A race. I have one question...
... would a coach have helped?
That's a hard question to answer...
... what does a coach provide?
A few months ago a customer hit me up.
Will you coach me for Leadville?
- no, i have other fish to fry
- yes, I love helping people
... what am I thinking?
He persisted,
I relented.
His goal was to do what he'd never done...
... break 9 hours and get the big belt buckle.
It would be his 5th attempt.
We met every week for 30 minutes to go over the week's plan and dial in the approaching deadline.
What does a coach really provide?
- competence
- confidence
That's it.
Knowing what to do...
... and believing we are capable.
Without that,
we are lost.
===
162
8.5 hrs
Quick PullUps, PushUps, Deadlifts
30 minutes recovery
180 minutes reading + Journaling
WHAT THE HECK'S A PRESIDENTIAL CANDIDATE DOING ON MY RIDE?!
THE HEAT AND TERRAIN HAD DESTROYED ME. I was donezo. At one point, I looked at my Wahoo and saw: 94, 155 and 235...
... surely one of those numbers had to be the heat.
I was losing it.
When we stopped to refuel, I mistakenly thought a coconut popsicle, Mexican Coke, and a bag of Hawaiian BBQ chips would do me.
What an idiot.
Yeah, it was a lot of sugar and touch of caffeine...
... I needed much more.
Much.More.
Did I do anything about it?
I mean I had about 600 calories in my jersey pocket, the heat and exhaustion...
... ruined my decision making.
Staggering and bonked,
I grabbed a HagenDaaz bar,
and another ice-cold Mexican Coke, once home.
Barely enough fuel to take a shower,
and head for In-N-Out.
Here's where things got weird.
I walk in and instantly recognize the guy ordering in front of me...
- handsome
- centi-millionaire
- glad handing politician
... he gets his receipt and sits down to wait like the rest of us.
Not some lame, staged raising a beer with the blue collars...
... just a dude, ordering and patiently enjoying the scene.
All I could ask myself was...
... what would the last 8 years have been like if he'd been elected President?
Things would be different for sure.
Better, worse, who knows?
It was just a thought experiment.
Which got me thinking...
...what if I'd purchased a ton of freakin' ice at the store and shoved it into a ladies' pantyhose and then inside my sweat-soaked jersey?
Better, worse, would my thinking have been clear enough to eat?
Recognize this guy? (yes, I snuck this pic)
===
162.7
7 hrs
No Strength Work
10 minutes recovery
20 minutes reading + Journaling
GENTLE ON OUR MINDS
THE GREAT GLENN CAMPBELL wrote Gentle On My Mind, which is exactly what a Zone 1 ride should be. It's not enough to back down the power...
... ease off all intensity.
We're driven enough.
I know you.
You know me.
If we aren't pushing for our best in everything - family, work, spirituality, physical...
... we tend to think we are weak.
I do.
Truth is, skipping Zone 1 Days, on and off the the training...
... always leads to failure.
Just give it time.
The reason we push so hard, is often forgotten.
Take a few minutes to see what we can do when we are fit...
... https://www.youtube.com/watch?v=BuVJEn9wk9Y
I promise,
this will resonate.
Then, we'll be thinking where is my next adventure?
Be well, and true, my friends.
===
163.7
8 hrs
PushUps and PullUps
30 minutes recovery
60 minutes reading + Journaling
SHOULD WE TRAIN LIKE REMCO?
REMCO EVENPOEL, fresh of a 3-week training block called the Tour de France, just crushed the souls of every single one of his competitors. First smashing the TT, then, in the road race
... just riding away from every one.
And, it got me thinking.
How would we do were we to
- smash ourselves for 3 weeks
- rest a week and blast a TT effort
- rest another week before suiting up for the A race
... with that kind of a build up?
I'm slightly tempted to try it.
I've got 5 weeks until my A race.
Last week was pretty chill,
minus the 3.5 hour race Saturday.
The risk...
... I bury myself, and can't recover.
Why would I even consider it?
Because my fitness is nowhere near where I would like it to be.
If you've been following along, then you know the first quarter of the year was a roughy...
- ICU
- 6 weeks off the bike
- Slowly building back up some fitness
... and, well, what do I have to lose?
The potential reward...
... I crack a new code of training.
I mean, if it works for Remco...
===
163.5
7 hrs
1 Rip On RaceDay Circuit
20 minutes recovery
60 minutes reading + Journaling
ARE YOU A HOMER, TOO?
THERE ISN'T ANYTHING LIKE CHEERING for the home team. Spend some time learning who's got talent, watch a few lead ups, and...
... win or lose, it's thrilling.
Of all the standout Olympic performances,
here are an outstanding and instructive three.
First, Noah Lyles.
I had a chance to watch some of his racing earlier this year.
This kid's confidence is unreal.
Some might say...
- arrogant
- obnoxious
- rude and taunting
... to me, the kid is just pumped to race.
But, how pumped would you be if you saw the racer favored to be the champion get out to a much faster start?
Instead of first,
you're mid-pack, at best.
That was Lyles start of the 100 meter final...
- he believed
- kept running hard
- was fastest in the final 20 meters
... the announcers claimed his chief rival had won.
Upon review, even though their time was identical...
... in the photo, it was clear Noah prevailed.
Second, Cole Hocker.
I dunno.
Something about this kid just doesn't look fast...
- the man bun
- lack of height
- accompanying faster leg speed
... but, he has a world-class kick in the final 200ish meters of the 1500.
There he was, in perfect position.
With the favorites around the last turn...
- After Ingebrigtsen sets a field destroying opening pace
- Kerr, the only one to recently beat him, is side by side
- and Nuguse, the favored US racer, right there
... with 100 metes to go, Ingebrigtsen and Kerr are looking at each other.
Forgotten and discounted Cole Hocker...
... muscles up the inside for the win.
Third, someone from Homer, Alaska.
Kristen Faulkner...
- not supposed to be in the cycling road race
- in Paris to race for track medals
- comparatively little experience
... is less than a nobody.
She's not even on the radar.
Of anybody.
But, herself...
- a massive VO2 engine
- a calculating mind
- a killer instinct
... and that is a powerful combination.
She...
- makes, forces, the decisive break
- Slowly drains the energy from a collaborating rival
- Pounces on the other 3 racers as they consider their medal chances
... for a stunning, solo ride to gold.
What do all 3 have in common?
Belief they could shock the world...
... led them to never, never, never give up.
===
163.7
8 hrs
1 Rip On RaceDay Circuit
20 minutes recovery
60 minutes reading + Journaling
ONE OF MY DUMBER IDEAS
I BUILT UP A NEW GRAVEL BIKE, I love it except for one giant problem. How could this be happening and what can I do? At first, I thought it was a result of...
... my daily commitment to pull ups.
May my fingers have gotten thicker,
since their strength has increased.
Which means it's not that my gloves are tighter, that's not what's causing...
... major finger and hand numbness.
The numbness issues were noticeable on pavement,
and multiplied by a million on the rough stuff.
It all came to head on the final fast and rocky downhill at last Saturday's gravel race.
I had to slow down.
I hate slowing down.
What the heck was causing all the pain?
Well, duh!
I had double-wrapped bar tape on my previous gravel bike,
plus small gel pads in between the two layers.
Yesterday I went ahead and wrapped another layer of tape on the bars.
What a difference!
Numbness gone.
Pain gone.
The gel pads arrive tomorrow.
I'll unwrap the top layer...
- insert the pads
- and wrap 'em up
- for a more challenging test
... on some local singletrack and dirt.
For the record, it was a really dumb idea on my part not double-wrapping to start with...
... all in the name of being lighter and more aero.
Ain't nothing slower than pain...
... and nothing faster than comfort, control and confidence.
===
164.5
7 hrs
0 PullUps, 0 PushUps
10 minutes recovery
60 minutes reading + Journaling
CALLING OUT THE BIKEBEATERS
IT'S ALWAYS SOMEWHAT SHOCKING TO ME, the bikes I see at the start line. No, I'm not talking about bikes made of pure unobtainium, with parts so light...
... they'd float away if not weighed down by the rider.
Anybody with a credit card can get one of those.
I'm talking about the poor wobbly, dirt encrusted, teeth missing rides that...
... belong to the bikebeaters.
For sure, I get the idea of a dusty machine meant to throw the competition off.
Upon closer inspection, we see the drivetrain is pristine, wheels true and perfectly tensioned, and, if we could see 'em, ceramic bearings...
... for a frictionfree glide.
That's not what a bikebeater brings to the starting line.
These bikes look like they haven't been loved for years.
Put away dirty.
Neglected.
Forlorn.
Yet, somehow, the bikebeaters ain't too proud to show their rigs...
... no shame.
Or is it awareness?
Maybe they are just one solid, race ruining mechanical failure away from the truth.
If ya take care of yer ride...
... ya can ride 'er fast and far, forevah!
===
164.7
8 hrs
20 PullUps, 60 PushUps
30 minutes recovery
150 minutes reading + Journaling
AN OLYMPIC HOPEFUL
FROM A "ROAD" CYCLING PERSPECTIVE, and possibly all sports, the Olympics are a funny thing. Ignoring the TT, we opened with the rough n tumble of MTB, to the constraints of an epic paved course, and up next the most defined of all, track racing...
... is this progress or regression?
It's newest to oldest.
But, not the newest newest because that would be gravel racing.
Will the wrongest of all...
- mixed surfaces - paved to single-track
- road bikes with fat tires
- navigation required
... kick off the quadrennial showdown next?
Is it a question of access and therefore interest?
I've only ridden on a banked track once.
When I lived in San Diego, and accidentally found the old asphalt velodrome in Balboa Park.
It was fun,
a new challenge.
I live relatively close to one now,
60-120 minutes away,
depending on traffic.
Which is exactly why I don't race the track.
There are a lot of great group rides around here, but the last legit road race in our county was over a decade ago.
We're fortunate here to have quite a bit of trail access, even some epic climbs and bombing twisty dirt trails...
... within riding distance or a short drive.
The thing about mixed surface riding is...
... it's everywhere.
Every town has a road,
a forgotten park or dilapidated area,
back alleys or dirt roads in the outskirts.
With gravels laze-faire attitude,
no course restrictions...
... I'm not sure the 5 rings of power can accept such raucous non-sense.
I can only be Olympic hopeful.
===
164.5
8.5 hrs
No Strength Work
10 minutes recovery
120 minutes reading + Journaling
DO OLYMPIANS SUCK WHEEL?
not a tube.
- I had to fish out air and nozzle from my mini-bag.
- Not downloading the route
- Going off course
- never give up
- always be prepared
- there's always a chance luck will favor us
7.5 hrs
No strength work.
0 minutes recovery
0 minutes reading + Journaling
TINY RECON
RECONNING THE RACE COURSE CAN PAY HUGE DIVIDENDS, especially if it's a tricky, technical beast. I've done this race before, last year. Since it's a modified version...
... it woulda been nice to check it.
But...
- traffic
- pouring rain
- thunder and lightening
... I have excuses.
Not that I should be excused,
because I could have made it happen.
I'm glad it rained.
Less dust tomorrow.
Almost as soon as it stopped,
I could hit the dirt.
No mud.
Which means I did get a chance to drive the finish in the diminishing rain,
and ride the section leading up the single track.
This was worth it.
It's not that the single track is all that challenging,
it's that the signage comes up so fast,
it's easy to rip right by the key turn.
Just one example of how beneficial it can be to pre-ride a course.
First race of the year for me,
it's gonna be fun,
can't wait.
===
163.5
8 hrs
No strength work.
20 minutes recovery
60 minutes reading + Journaling
ROAD SHOES VS MTB SHOES
A YEAR BEFORE KEEGAN SWENSON smashed the Leadville 100 MTB course record, I ran into him on the course. He was running road shoes and road pedals, and all I could think was...
... No freakin' way!
So, why am I running something similar now?
Keegan is going for speed...
- lighter
- more aero
- better interface
... he doesn't plan to dismount.
For me, that would be super risky...
- I'd likely dismount at least once
- The cleat/pedal interface would likely jam
- My plans to rip it up on raceday would be crushed
... there was 0% chance I'd run that combo.
How could I get the gains,
without taking the risks?
Simple.
Shimano and Crankbrothers each make a conversion that allows one to run road shoes with MTB cleats.
I did it mainly for comfort, provide by the less robust upper on road shoes.
But, what rocked my world was the...
... much better stable and sturdy connection to the MTB pedals.
Shockingly better.
Is it going to thrash my road shoes?
Not much.
On a ride that requires a lot of dismounting...
... I'll run my regular MTB shoes.
Otherwise, this is my set up for MTB and gravel.
===
165.3
8 hrs
PushUps PullUps some light leg work
20 minutes recovery
120 minutes reading + Journaling
https://www.strava.com/athletes/10248
WHAT'S YOUR SYSTEM?
THERE'S A THEORY about what it takes to accomplish greatness. It's not drive or willpower or revenge. Those things help, but they are...
... useless without one thing.
We must have a system.
A method.
We can want to eat healthier and consistently fail if we are depending on other worldly discipline to ignore the cookies staring at us in the pantry.
Getting ride of the cookies and the cookie jar...
... is the winning system.
What really need to harness is our passionate desire to win...
... and adjust our methods accordingly.
Simply put.
Plan the work,
work the plan.
164.9
7.5 hrs
PushUps PullUps
20 minutes recovery
120 minutes reading + Journaling
DON'T BE POUND FOOLISH, BE QUARTER SMART
THE FUTURE IS HERE, has been for quite a while. The electronic shifting spec'd on most high-end bikes has it's weaknesses. In nearly all cases...
... it's game changing.
But, for some of us there's more to remembering to charge the batteries.
Don't be like me.
I learned the hard way a few years ago.
I'd been racing my MTB with SRAM electronic group for over a year.
Flawless.
Until that fateful race morning when I skipped the warm up,
went straight to the start line,
blasted off...
... and couldn't shift.
Huh?
What the heck?
I knew I'd charged the derailleur the night before,
and the indicator was green.
What I didn't know,
because I was a clueless newb...
... the shifter has it's own tiny battery that lasts forever.
Ok,
almost forever.
You'd think I would have learned my lesson.
But, a year or so later, I'm on the road group ride and...
... sunuvagun!
Shift!!!!
So, now, after learning through experience so that I could save you the grief...
- I check 'em every night before I roll out
- keep a stack of freshies in the tool box
- and one on my bike
... it's easy, takes about 5 seconds to test all 3 batteries.
Oh, and I keep the requisite quarter to turn the battery cover in my mini raceday bag.
---
164.9
7.5 hrs
PushUps PullUps Squats
10 minutes recovery
60 minutes reading + Journaling
THE BRUTAL TRUTH OF A BIG BONK!
DON'T BE THAT ATHLETE. What athlete? The one who wings their nutrition, and bonks...
... on a training ride!
Is there anything dumber?
Too harsh?
Well, I've done it, so I'm rolling with dumber.
Because it's dumb...
... and incredibly costly.
Not the binging when food is finally available.
It's the time it takes to recover from a massive underdose of calories.
A proper bonking, can...
... delay recovery up to a few weeks.
Who has time for that?
I'm not saying...
- max carbs regardless of effort
- go with empty stomach on short efforts
- stuff our faces before heading out to attack the day
... since you're an adult, and an athlete.
Avoid the...
- feeling flat
- awful sensation
- the massive energy dip
... train and race like a pro.
---
164.7
8 hrs
PushUps PullUps Squats
30 minutes recovery
1200 minutes reading + Journaling
DO OURSELVES A FAVOR
WE HAVE A LONG STANDING TRADITION. We don't wait for anyone, ever. If the ride starts at 630, few are there much earlier...
... no one is there at 6:30:01.
It's called respect.
Here's the bonus.
Knowing we are leaving on time, is a fantastic opportunity to practice race day.
- Prep
- Warm up
- Get to start
Which is great when things are normal.
But, shift happens.
Kids keep us up,
work is busy,
traffic.
More often than we'd like,
we are riding late...
- Little prep
- No warm up
- Race to the start
... just like how many races commence.
We aren't doing ourselves any favors,
if we aren't prepared for the races,
which are full gas,
out the gate.
Sometimes, it's just good to throw the clothes on, grab the bottles, shove the glasses and helmet into place...
... get out the door,
pedal like heck.
---
Many, nearly all, off road races I do - MTB and Gravel - have staging corrals. It pays to get their early, to line up at the front. Even if I warm up, I'm gonna be standing 15-30 minutes before the gun sounds. I'm back and forth on if the warm up helps.
---
164.5
8 hrs
PushUps PullUps
20 minutes recovery
60 minutes reading + Journaling
CONTROL TECH
IN THE EARLY DAYS OF MTB, there was this cool company named Control Tech. Riding today, I was thinking about all the tech we use to control our efforts...
... and I wondered if they were still in business.
They are,
still making cool stuff,
like the mini aero bars above.
Our racing overlords at USAC have outlawed products like that for gravel, mtb, and road (not TTs)...
... it's out of our control.
Doesn't really matter,
unless we make it matter.
Which is which is what I was thinking about on the ride.
I can't control...
- who shows up to race
- promoters' execution of the event
- equipment competitors run
- weather
- course conditions
- other racer's skill or fitness
I can control...
- registering for events
- toeing the start line
- how I react to suprises
- maintaining my equipment
- having the right apparel for the weather
- choosing good lines on course
- my training
- my skills
- my nutrition
- my sleep
- my recovery
Things out of our control,
just are.
Accept it.
Things in our control,
make a difference.
Embrace it.
===
164.9 (freakin' pizza, i had no control)
8 hrs sleep
No strenght work
20 minutes recovery
30 minutes reading + Journaling
105
Strava
RACE SPECIFIC TRAINING
IT IS ESSENTIAL to be intentional with our training for a particular race. It can mean all the difference in the world to how we perform...
... specificity is king.
It took me a long time to crack the code to epic distance racing.
More than one person, this year, heck this week!, has asked me how to go fast at Leadville.
I've told every single one of them, some for months...
... You've got to develop the capacity to ride Tempo for long periods of time.
There's more to it.
Developing the discipline to stay out of Threshold and VO2 max...
... is critical to success.
Funny thing is,
nobody, apparently, wants to hear this.
How do I know?
Because I keep getting the same calls from the same people asking me what to do.
lol
In 2012, I did an 8:32.
Here's the chart of my HR.
In 2019, I PR'd at 8:15
In 2022, I PR'd again at 7:57
Does anything stand out there to you?
Look at the time spent at Threshold with each effort.
Would this work for a...
- track racer
- crit racer
- XC racer
- road racer
... not for max performance.
Why it works is a story for another day.
===
163.5
7 hrs sleep
60 PushUps 20 PullUps
30 minutes recovery
120 minutes reading + Journaling
101
Strava
HOW TO KNOW WHEN WE'RE OVERTRAINED
THE BIG RACE IS ON THE CALENDAR, we know we need to do lots of training because it's coming up, but...
... we're just not feeling it.
Do we do the heroic thing and push through, ignore the lack of motivation?
Good question.
Will pushing through now give us the grit we'll need on raceday?
Maybe.
Maybe, not.
Questions I pondered myself today.
I've been training six days a week for quite a while now.
This week, I'd planned to cut the volume back about 33% from last week.
Not the days,
stay with six.
Rather than going out for an easy short spin...
... I grabbed the Kindle and hit the beach.
#worthit.
===
162
8 hrs sleep
PushUps PullUps Presses
30 minutes recovery
120 minutes reading + Journaling
103
Strava
WE HAVE NO WORDS FOR THIS
WHO DOESN'T LOVE MOMENTUM? There's no way we can explain the science and math and calculations involved. Stop time, and we can't see it. Yet...
... we know exactly what it is.
When were new to our sport,
it's easy to believe we'll never be as good as that fast cat making it look effortless.
Because we can't see what they have built up,
the large training base they launch from,
the little tricks they've discovered...
... their momentum.
We feel slow, while others seem to have god-given gifts,
they were born to be great...
... it's just their momentum.
It's like riding a bike.
I can explain all day long, but it's that first pedal stroke that...
... gives us the thrill of momentum.
===
162
8 hrs sleep
1 Rip On RaceDay Circuit
30 minutes recovery
90 minutes reading + Journaling
105
Strava
THE REAL LOCAL LEGENDS
THE OVERLORDS AT STARVA, have been doling out digital trinkets for over a decade. We all like to see a PR, get down right hot and bothered for a KOM, CR or big boy cup...
... and then there's the Local Legend.
Today, I earned 10 of them.
Ten!
Yes!, I have been certified as someone who's commitment to boring has been documented...
... and rewarded.
The truth is I've recommitted to hitting the weekly group ride,
using it to improve and increase my fitness.
It's kinda working.
Wouldn't it be cool if we could vote on our Local Legends?
Here's my vote from Saturday's ride...
- suffered an untimely side wall puncture
- plugged the tire in under 2 minutes
- and it held for 40 more miles
... the Dynaplug continues to be legendary.
Take a look at the pic up there.
Replaced the tire today because sidewalls are notoriously weak, there's no need to push my luck...
... and become a memorialized local legend and Darwin Award recipient.
===
162.5
7 hrs sleep
No Strength Work
10 minutes recovery
30 minutes reading + Journaling
106
Strava
THE COST OF FREE SPEED
WHEN IT COMES TO GETTING FASTER, it's easy to go down the free speed rabbit hole. So many variables, so hard to prove valid...
... we can be such suckers for marketing.
Then, there's the flippin' placebo effect.
Sheesh...
... what's a credit card wheelin', lycra-clad, speed junkie to do?
There are sites like Zero Friction,
YouTubers like Dylan Johnson,
the local speed freak.
Plus, e-zines and sites gettin' us (am I the only one?) all hyped up to buy some free speed.
Which brings up the truth.
It ain't free.
In many cases, think...
... arm and a leg pricing.
If I had to rank 'em, assuming the frame is appropriate...
- Wheels, Bearings & Tires
- Drivetrain - BB, chain, wax
- Helmet
- Apparel
- Shoes
... on the equipment side.
Nutrition is essential, and there are some neat on the bike eating and fueling secrets and products to be had.
Don't forget or neglect recovery: sleep, massage, nutrition, etc.
The good stuff can be startlingly better.
Do thy research...
... and spend wisely (cash only, no cc's).
===
164
8 hrs sleep
PullUps PushUps Squats
30 minutes recovery
120 minutes reading + Journaling
104
Strava
THE THINGS WE ENDURE
WILL SENT ME A MESSAGE, it was a rally cry. He, his son, and his best buds would be attempting something...
... I hope I never have to do on my own behalf.
A century.
100 miles.
What could be so hard about riding with our besties,
spending all day on a bike,
in the countryside?
We've solved a lot of our challenges by doing just that,
riding, running, sharing our troubles.
The support.
Will & co. will be riding Pedal The Cause,
a cancer research fundraiser...
... celebrating the lives of their recently lost loved ones.
I don't know why we are called to endure more than we can handle alone.
We call these charity events because....
... Charity suffereth long, and is kind.
===
163
7 hrs sleep
PullUps PushUps Squats
10 minutes recovery
180 minutes reading + Journaling
105
Strava
PARTING WAYS
MY MOST RECENT LOVER, strolled out of the garage and into someone else's hands today. She wasn't stolen. I wasn't tricked. We agreed it was time to part ways. Still...
... I feel a loss.
My sweetie was speedy
and a real charger...
... called her Pure Energy for a reason.
Why, then?
I guess it comes down to commitment.
We just weren't feeling it.
I was torn.
A new lover had caught my fancy...
... and I just couldn't bare looking at her any more.
The guilt was weighing me down.
It was time to chart a new course.
So, out rolled the most expensive bike I ever owned...
... into a new cat's garage.
I hope she's loved and cared for.
Cause my new passion is gonna...
... get ridden hard.
===
162.5
7.5 hrs sleep
No Strength Work
0 minutes recovery
0 minutes reading + Journaling
108
Strava
THE BEAUTY OF LEARNING A THING OR TWO
IF YOU'RE FORTUNATE, not only do you live within a quick drive of a great, local bike shop, but there's a mechanic. Not just any cat slinging a wrench, but...
... one that can work magic.
There's trust.
Mainly because we've never come in with a disastrous situation and claimed...
... I was just riding along.
And, they've never let us roll out the door prior to making sure everything is ready to rip.
What happens...
- if we aren't so lucky
- if we are traveling in the boonies
- if it's 10pm on a Friday and a race in the morning
... then, what do we do?
Well,
we cry,
of course.
Because we didn't take the time when...
- the pressure was off
- we had all the time in the world
- our evenings were free for more than TV
... and learn a thing or two.
Not only that,
we got yet another latte,
instead of slowly piecing together the essential tools.
Trust me,
I know it's scary as heck to...
- loosen and tighten the headset
- replace the worn brake pads
- snug the bottom bracket
... the first time.
It's impossible not to think...
... I hope this holds, and I don't die.
That's why it's imperative to acquire these basic skills.
Because the day or night or adventure is coming at us fast, when...
... we need to be the mechanic who works magic.
===
Note: I'm not talking about the gnarly stuff, or replacing your shop or mechanic, just the basics that are beyond lubing the chain and pumping the tires.
===
162
7.5 hrs sleep
PushUps and PullUps
10 minutes recovery
30 minutes reading + Journaling
103
Strava
THE COLD-BLOODED KILLERS
THE LAST TWO DAYS OF THE TOUR have been great. Exciting racing, and major mental games. As one winner admitted...
... I did it kind of dirty.
All's fair in love and racing.
Today we saw Victor C make the final selection.
All three racers in the winning break were rotating,
But, one guy, Victor, was playing up his normal look of...
... Shift, this hurts! Not sure I can make it.
He just has that look on his face,
and in his body language,
all the time.
Which means we expect it,
and think it's normal.
Here's the dirty part.
He actually had great legs, and was feigning exhaustion...
... to lull the other two into not worrying about him.
One guy attacks,
one guy covers,
Victor wins.
The previous day the Yellow Jersey did what some have called a greedy, unnecessary, stupid move...
... the kind of thing that turns the public against a rider.
He didn't care about that.
In a post race interview he said...
... I'm not even sure why I do those attacks.
How did he keep a straight face saying that?
When he attacked second-placed Jonas,
he stood up and sprinted away,
sat down and looked back...
... let Jonas catch up, then dropped him for good.
In my opinion, that wasn't to gain the 10 seconds, that was...
... a calculated, psychological blow.
The kind of thing that he hopes will discourage Jonas the next two massive climbing stages.
Actually, I think it was for this year's race,
and all future races.
Some might claim Doing it dirty, I'd say...
... it's what cold blooded killers do to their competitors.
===
162.5
7.5 hrs sleep
1 Rip On RaceDay Circuit
30 minutes recovery
90 minutes reading + Journaling
105
Strava