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
>
DISTILLING THE MISSION
ABOUT 7 YEARS AGO, I started blogging daily. Prior to that I wrote sporadically, for myself and made it into VeloNews and Competitor Magazine. I'd always ask myself when done...
... Does this make me want to ride my bike?
If it didn't,
I junked it.
Sometimes it would take me hours to write just a few paragraphs.
I got better,
faster.
Our mission has been upgraded,
refocussed.
The question I now ask myself is...
... Does this make me want to be true and rip?
I believe that being TRUE to what really matters
should come first and then,
we can Rip On RaceDay.
We have truing stands for our wheels because when they are out of round they are slow, and potential dangerous.
In the stand, we can check the tension of each spoke. Typically, one, or a few, have become loose and need to be tightened up. In the process, it's common to back the tension off as well.
Sometimes we can find our life spokes out of tension.
We might neglect a relationship
or skip the over life's spiritual and mystical elements
or overtighten on chasing more stuff for our might empire.
I've distilled for us,
to this...
... Be True AND Rip!
---
165
6.5 hrs
0 Strength
20 minutes recovery
60 minutes reading + Journaling
Podcast:
https://www.strava.com/athletes/10248
https://www.instagram.com/pedalindustries
HIDDEN BONUS OF THE GROUP RIDE
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...
- 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.
---
166.1
8 hrs
1 Rip On RaceDay Circuit
60 minutes recovery
60 minutes reading + Journaling
Podcast:
https://www.strava.com/athletes/10248
https://www.instagram.com/pedalindustries
WHAT SCARES MOST PEOPLE ABOUT RACING?
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?
---
165.6
7.75 hrs
1 Rip On RaceDay Circuit
20 minutes recovery
60 minutes reading + Journaling
Podcast:
https://www.strava.com/athletes/10248
https://www.instagram.com/pedalindustries
https://twitter.com/pedalindustries
https://www.youtube.com/@pedalindustries/featured
ONLY MY DIRECT COMPETITORS SHOULD DO THIS
AFTER 10 DAYS OF TRAVEL, I was looking forward to getting back into the routine. You know, the one that separates the wannabees...
... from the gottabees.
The Cowboy Strong stuff.
When traveling,
- push ups are easy to do
- pull ups if there is a local playground
- squats are weakly replaced with air squats
- and just plain for get doing the awesome nordics
I warmed up with some light jogging,
mixed with some side shuffles,
and jumping jacks.
Normal stuff.
The sled felt great, even with the legs still a little tender. Taking those big steps and pushing all the way through the ankle and foot was wonderful.
Shoulder presses were a little shaky towards the end.
I really feel when I skip the upper body stuff.
Squats. Sometimes, after a break, I'll drop down some lbs. Not today, and it was just fine.
Then, the nordics. I could feel the tension in my hammies. Did my 5 full reps, but something didn't feel rightw.
When I moved on to the box jump, and lowered myself to explode up...
... the right hammie was barking loud.
Dang.
Pulled muscle?
I wasn't sure, so I didn't even attempt the box.
The rest of the circuit was fine.
During a light, very light, spin this evening everything felt fine.
Still, it could have been a major set back...
... which is why I encourage all my direct competitors to skip the weights for months, then hit 'em hard...
... I need every advantage I can get.
I'm just kiddin',
be careful y'all.
Lift daily,
don't skip,
if you do, take it easy the first few days...
... because we gottabee strong to Rip On RaceDay!
---
165.1
8 hrs
1 Rip On RaceDay Circuit
20 minutes recovery
60 minutes reading + Journaling
Podcast:
https://www.strava.com/athletes/10248
https://www.instagram.com/pedalindustries
A FEW KEY TAKEAWAYS FROM BWR UT
THIS WAS MY SECOND BWR UT. I'd intended to do AZ in Feb, but it lined up with Tucson Bicycle Classic. I postponed to CA in Apr, but was too tired from Sea Otter...
... I wasn't intending to do UT.
But, I read about all the new single track.
Plus, the weather looked good.
And, it was paid for.
Did I get my money's worth?
I lined up a lot earlier, so I had a shot at hanging with the lead pack. To do this, get in the corral as soon as it opens, and be among the first 30 to get through the tunnel.
Not easy.
Once through the tunnel,
the dust was up,
rocks flying.
The pros started to push the pace,
I started sliding back.
A gap opened,
I didn't care.
We formed a second group, which included the Floyd Landis himself and a few pro women.
Racing across the gravel, we could still see the lead pack.
For some reason, they slowed a bit when they hit the pavement again and we were able to latch on.
Not only that, it was only mildly leg searing up the gentle drag before the left hand turn back onto gravel...
... and another 2 tunnels.
This was chaotic.
Everybody charging at 30+ to get to the tunnel first.
Rookies locking up the brakes,
before the dark abyss.
Now for the long straight, mostly smooth direct shot to the foothills west of town...
... where the rollers begin.
I was so happy to be there.
While everyone is still pumping adrenalin and trying to keep up...
... I drop anchor and go my pace.
I have a plan.
After the rollers is a some fast double track,
with rocks and ruts and sand.
Remembering my race a few years back,
I was sure I'd not only catch the stragglers,
but, I'd make up a ton of time and positions.
15-20 minutes later, we are through Aid 1 and I'm back with the Landis group and other strong riders...
... taking pulls and pushing hard.
This was really nice.
Roll through,
roll off.
The next section started with an abandoned trail to a raised cow gate. I made sure I was second through there.
We were gone.
From 15 riders,
down to about six.
My watts were around 250,
right at my ride all day limit.
The next major feature of the course was the new single track.
I love it.
The first bit was fast and flowy,
got held up a bit,
not too bad.
Grabbed a water bottle,
what I needed was a lot more calories.
The next section was quite technical for gravel bikes.
Moabstyle rock features with blue dots,
wood bridges over sand.
So fun.
The 45mm Terra Speeds were working great,
so was the 20mm of travel in the rear triangle.
Passed a ton more guys.
Onto the pavement back to town, I connected with one other rider from DC.
We were working well together,
we thought.
Then, two caught us from behind and were going so fast we almost didn't catch.
Here's the thing about BWR...
If you are a good descender
and good bike handler
you make up time.
When the strong roadies get back on the road,
they will reel you in.
Jump on.
Eventually, we got popped.
The big dude, who won 45+, was just too strong.
First to go was DC,
I was next,
then blue.
There was one more rough dirt section.
As I rolled onto the pavement I could see blue.
I tried to go by too fast for him to catch.
No luck, he caught on after a half a mile or so.
We swapped leading.
No one behind,
or in front.
My last race on this course, I got turned around and lost a 3-up sprint.
Not this time,
first up the curb onto the grass wins every time.
Here's what I know about the BWR UT:
- Get to the first tunnel up front
- The other tunnels, pray for the riders ahead to make it through
- The major, big group drafting is over at the rollers, settle in.
- Work on your descending and technical skills.
- Run the big tires, lowest pressure you dare (28 and 30 for me).
- For the Wafer, a hydration pack and 2 full bottles would be ideal.
About that nutrition.
Because the promoter is handing up pure water, no electrolytes, I believe it's probably best to carry enough liquid, laced with massive amounts of sugar and salt, to make it the entire distance.
I found it hard to eat during the last 90 minutes, which I needed to do since the bottles only had water. I tried, but it was just too fast and challenging to do easily.
Also, sometimes the heat and altitude mess with me. My breathing gets shallow, and not even drinking is appealing.
Which lead to the awful precramping feeling.
Fortunately, I had about 15 salt tablets on me and was munching them down like candy.
From that list above, I'd say the two biggest things I saw cost people time were...
... weak handling skills, and dehydration.
This kind of racing is a blast.
All the savviness of surfing a surging peloton,
with the romping, skidding and sliding of MTB riding.
For that reason, I believe the winners represent the most complete riders.
---
162.4
9 hrs
No strength work
20 minutes recovery
60 minutes reading + Journaling
Podcast:
https://www.strava.com/athletes/10248
https://www.instagram.com/pedalindustries
THE TRUTH AND THE RIP OF RACEDAY
HOW DO WE SCORE A RACE? At BWR, they have this massive wall of live results. It is easy to see how everybody finished...
... but, how did we really do?
Per the board, I had an insanely good day.
10th over all in the Wafer, and won my age group.
That's the truth of the matter,
or, the Truth Score.
The question I have for myself,
that all of us have for ourselves is...
... did we Rip?
Bare with me, I'm still working through this.
The Rip score is based on did we do all we could do,
and it's a lot more than did I ride as hard as I could.
Generally, that's a given
What I'm more curious about is,
Did we take care of everything so we could do our absolute best?
I scored my ride today a B+.
In the plus column:
Bike prep
Work squared away
Family on board
Race weight
Body ready, given it was a big training week
Objectives met
Made new friends
Cleaned all of the techy singletrack
In the minus column:
Poor choice of accommodations and poor sleep, no a/c
Poor nutrition last 90 minutes of race
I'm gong to dial this in during the coming weeks, and put some numbers to the metrics that matter most.
It's too easy to let the results determine how we think and feel about the outcome, when often they reflect very little of our accomplishments.
A good example is my pal Matt.
Normally, he does the full distance at BWR. This year he'd opted for the shorter Wafer, and was thrilled with his finish...
... because he finished strong after knee replacement.
Or, my friend Andrew.
I don't what his expectations were,
but it was clear as the skies were blue,
his wife enjoyed the day and he was happy she was there.
Or, Jessica who introduced herself to me.
She had caught all the way up to first place and was making the other girl struggle to hang on...
... only to get dropped on the final dirt section.
Why was that a win?
It was her first gravel race,
and she is excited about learning
new skills required to ride fast off road.
As far as I'm concerned,
those three racers,
ripped it up!
Tomorrow I'll be able to share some of the key take aways from today's race.
It's good to be home.
---
163ish
6.5 hrs
No strength work
0 minutes recovery
30 minutes reading + Journaling
Podcast:
https://www.strava.com/athletes/10248
https://www.instagram.com/pedalindustries
https://twitter.com/pedalindustries
https://www.youtube.com/@pedalindustries/featured
MY BWR PREP
AS FAR AS PREP GOES FOR TOMORROW'S RACE, I'd have to say I'm doing pretty good. Some things could be better...
... but the requisite goofy mustache is on point.
The rest, well...
- I got here late, only to be that guy who thought he registered but didn't.
- My taper was not the best - 10 hours and 10,000' of climbing this week.
- My tires - yeah, i'm stoked to see how the 45s romp off road
- Nutrition - just prepping bottles and food, 100 grams carbs/hr
- Helmet - opting for the slightly more aero Protone
- Kit - the new Among The Wolves design and updated pattern, etc
- Sleep - lastnights storm was like a rock concert in the van - not enough
- Work - worked too much today, not enough rest
- Friends - got lots of 'em here, can't wait to rub elbows.
- Waffles - the legendary pre-ride carbs are on my mind already.
What does all that mean?
It's been a heckuva week...
... tomorrow will perfectly top it off.
Good luck y'all!
---
163ish
7 hrs
No strength work
20 minutes recovery
60 minutes reading + Journaling
Podcast:
https://www.strava.com/athletes/10248
https://www.instagram.com/pedalindustries
THERE ARE NO DNF'S IN THIS RACE
EVERY RACE HAS RIDERS that DNF, DNS and DQ. It's inevitable. In fact, just last Saturday I saw a rider get DQ'd. And, you know what?...
... I wasn't the least bit sad he was disqualified.
Here's why.
At the Brian Head Odyssey the hand you a finishing card with your place and time on it.
Since I'd been keep track of who was around me when we started, and pretty darn sure of where I stood with my age group...
... I was somewhat shocked to see I'd finished 2nd.
For those of you keeping score at home, you already know I own the largest collection of 2nd place finishes in the world.
So, I wasn't shocked, shocked.
Just shocked that someone had passed me.
It seemed impossible.
But, then I got to thinking of the time I spent hunting down Benadryl at Aid 2; and a pump at Aid 3.
So, maybe.
But, it was 2nd by only a minute after nearly 6 hours of racing.
I'll be honest, it bugged me...
... not a little.
As we're about to get the podium he realizes he must have cut the course...
I might have cut the course?
Hmmm, well, I don't remember you passing me.
Yeah, I'm not sure.
Did you check your mileage?
40 miles.
Well, it is a 48 mile race and I did recored 47.9 miles.
But, that's not the point.
The point is that there are always racers who Did Not Finish, Did Not Start and DisQualified...
... except in one race.
I took lunch to a friend today.
He's recovering from surgery,
there have been complications,
jerk of a doctor told him he'll never ride again...
... terrible thing to say to an athlete.
And, I'd never bet against this total stud.
Then, I met another friend who let me know he'd just found out he has cancer...
... probably not a big deal, but might be a big deal.
Wouldn't bet against him either.
The world is so much better with these to pals o' mine.
Which brings up my point.
We will all finish the grandest race of all...
... none of us knows how far out our finish line is.
Race hard,
Do good,
Every
Day.
---
163ish
7.5 hrs
Push Ups
20 minutes recovery
60 minutes reading + Journaling
Podcast:
https://www.strava.com/athletes/10248
https://www.instagram.com/pedalindustries
https://twitter.com/pedalindustries
https://www.youtube.com/@pedalindustries/featured
THE PERFECT PLACE FOR BIKE RIDING
THERE WAS AN ARTICLE THAT CLAIMED the best trail is the one you ride the most because it has the most memories. I think that's mostly true...
... but, where is the best city?
For mountain biking, I still really love Park City, UT.
Today, for instance, we rode from town.
70% of the single track we rode
had been put in during
the last 2 summers.
This town is committed.
The thing I like about the riding up here is the lush vegetation and the many areas of dark, moist hero dirt.
Deer Valley is pioneered it all 20+ years ago,
The other resorts have all since joined,
running lifts all summer long.
For road, I'd have to say the best road riding I ever did was in France.
Long beautiful climbs, with recognizable names
and polite drivers.
For gravel, I have no idea yet.
But, in my dreams there are endless roads with no cars
connected by smooth, flowy single track,
with tall, giant trees,
and little dust.
If you've got a favorite, let us all know.
---
163ish
7.5 hrs
Push Ups
20 minutes recovery
60 minutes reading + Journaling
Podcast:
https://www.strava.com/athletes/10248
https://www.instagram.com/pedalindustries
HOW DO YOU KNOW YOUR TRAINING IS ON TRACK?
A FEW OF US RODE MY ALL TIME FAVORITE, the Alpine Loop in Utah. The main feature is a 9 mile climb, with corresponding descent. I prefer going from the American Fork side...
... then ripping the many twisty turns through the aspen trees on the way to Sundance.
I have some interesting data from today's adventure.
I've been riding this loop for decades.
The last two times on my gravel bike,
with gravel tires.
Last year, about 6 weeks out from Leadville.
This year, about a month out from Marathon Nationals.
Both times, with my younger and handsomer cousin who shares the same name as me.
Is it fair to use this as a fitness test?
Especially, since we were talking all the way up?
Should we consider his recent shattering of his PR at Leadville?
Yes, to all of the above.
Look at this.
It's safe to say,
my fitness is on track.
Scientific?
No.
Empowering?
Most definitely.
When we are deep in our training, it's important to find little nuggets like this...
... glimmers of hope.
Otherwise, it can seem like we're getting nowhere,
particularly in the months before the A race.
Questions of...
Is this working?
Is this worth it?
Am I on track?
Will this pay off?
... can be slayed,
by simply finding a nugget of proof,
bonus points when they come without trying.
The key is to acknowledge,
file away, and
keep riding.
This is why we stop at Sundance
Epically perfect day,
dodged the rain until last 3 miles.
---
163ish
7.5 hrs
No strength work today
10 minutes recovery
60 minutes reading + Journaling
Podcast:
https://www.strava.com/athletes/10248
https://www.instagram.com/pedalindustries
WHO DO YOU OWE?
GOT OUT ON THE GRAVEL BIKE IN UTAH TODAY with El Jefe. Now that he's retired, probably need to change that to El Flojo except...
... he's busy as ever, and doing insanely long races.
He took it easy on me today.
Here's the dill...
- El Jefe got me into gravel biking
- The Mocker (cause Tally mocks me relentlessly) got me into road
- Wood taught me how to sprint
- Garboon took me MTBing when the surf was dead
... each of these men made an impact on and off the bike.
I owe 'em,
big time.
Who do you owe?
By the way, when we hit the rocky sections and the single tracks, I was more impressed than ever with these Continental Terra Speeds.
I'm running the 45s now.
28lbs up front,
30 in back.
That's the set up I'm planning to roll at BWR Saturday.
I'm tempted to go a little lower on the pressure because I'm still not hitting the rims from time to time on the rough stuff...
... it's risky, though.
And, I'd rather hit the rocky sections at full speed vs gingerly like hot coal walker at a guru get away.
Oh, and who owes you?
---
163ish
8 hrs
No strength work today
10 minutes recovery
60 minutes reading + Journaling
Podcast:
https://www.strava.com/athletes/10248
https://www.instagram.com/pedalindustries
https://twitter.com/pedalindustries
https://www.youtube.com/@pedalindustries/featured
NO WAY WOULD I ATTEMPT THIS CLIMB!
WHEN YOU'RE FIT, nothing is really scary. I mean spiders and snakes and power outages can be, however not when a buddy says...
... Hey, let's climb the Grand Teton.
Unless you have a thing with heights.
Which I do.
So, I"m not even remotely tempted to join my bro-in-law this week on a 2-day ascent up the Grand Teton...
... at 14,000' high, with rain and high winds and 30 degree temps probable.
He's doing it,
because he's fit from ridin' and runnin'.
If it weren't for my fear of heights I'd do it, too.
It's just a fact, when you're fit you can say yes to almost anything anybody else is doing.
Which is the way whole point of the racey thing we do...
... to be fit, to do anything.
Sure, we might suffer a bit the next day because we worked some muscles differently.
But, rest assured.
We can do it.
Sometimes we think its about the podium, or finishers medal, or leader board.
It's not.
It's about being capable.
If you're capable or on the path to capable, check this out... if you like it, send me an email and if you can answer the secret question I'll get you a special code.
.
UTAH FRIENDS - I'm coming up, here's my schedule - hit me up if you want to join us.
Saturday 19th - Brian Head Endurance Race
Tuesday 22nd - Alpine Loop from AF side at 7:30, mandatory Sundance Cookie is on me.
Wednesday 23rd - Afternoon MTB Park City
Thursday 24th - Afternoon Heber Road Group Ride (tentative)
Friday 25th - openers in Park City time in the AM (tentative), some sorta dinner together in Cedar City
Saturday 26th - BWR
---
163.9
9 hrs
No strength work today
0 minutes recovery
90 minutes reading + Journaling
Podcast:
https://www.strava.com/athletes/10248
https://www.instagram.com/pedalindustries
https://twitter.com/pedalindustries
https://www.youtube.com/@pedalindustries/featured
STUNG BY BRIAN HEAD ODYSSEY
I FELT BAD FOR THE FATHER AND SON who pulled the plug at 6:30. Yes, it was raining. Yes, it was windy. Yes, it was still dark. I almost joined them...
... those two wouldn't be the only ones to DNS, or DNF.
It's wasn't that cold, 48.
The sun was rising,
the rain stopping.
At 7:08 we were off.
Straight up.
5 miles.
I wore a base layer and my KOM Jacket over a Camelbak to start. It seemed prudent to stay warm, and to have the jacket board should the rain return.
A note here about racing with power...
One of the benefits of racing with power is knowing exactly how hard you are working. As usual, the bunnies hopped ahead and stayed there for a mile or two, then paid the price of taking it out too fast.
Not me.
Rather than look at my HR to guide my effort I looked at power.
This was really helpful.
Since this was a 48 miles MTB race,
40 of it on twisty technical single track,
there was no need to chase the bunnies.
MTB racing is basically a mass start time trial.
That strategy wouldn't work on a road race where the speeds are much higher and we must do all we can to stay with the group, in the draft.
... power is a good way to throttle the effort.
For the record, this is a very proper mountain bike course.
Long climbs,
Long, challenging downhills.
We don't have that at home.
To stand and throw the bike around corners, off jumps and over rocks on a 40 minute downhill takes a different kind of effort...
... I'd never wanted a longer travel bike more.
That's when the wasp stung me on the right corner of my mouth, on the lip.
I hit it hard.
So hard, it hurt more than the sting.
In fact, I wasn't sure I was stung until my lip and cheek started to swell up - see pic above.
While I as debating whether or not I'd been stung, two more got me right above my sock...
... those hurt.
By the time I'm nearing the aid station that part of my mouth is blowing up and completely numb. Like I'd been given a shot of Novocain.
- It's difficult to close my mouth to drink
- Even harder to chew
Hoping I don't sound like a goof..
Does anybody have any Benadryl, anything for allergies?
Sure 'nuf, the medic does.
Perfect.
This was supposed to be a 4.5 hour race.
About 5 hours in, I felt sluggish.
It was the last leg and I was limping in.
Did I mention, I woke up at 3 am to the sound of what could only be a wounded bear sleeping above me? Frustrated, at 4, I went and slept in the van.
Took me 5:51:54.
9th overall,
1st in age.
If you're looking to do some epic riding in Brian Head, these trails are all great...
... make take 3 days vs 1.
Got a few compliments on the kit, check this out... if you like it, send me an email and if you can answer the secret question I'll get you a special code.
.
UTAH FRIENDS - I'm coming up, here's my schedule - hit me up if you want to join us.
Saturday 19th - Brian Head Endurance Race
Tuesday 22nd - Alpine Loop from AF side at 7:30, mandatory Sundance Cookie is on me.
Wednesday 23rd - Afternoon MTB Park City
Thursday 24th - Afternoon Heber Road Group Ride
Friday 25th - openers in Park City time in the AM, some sorta dinner together in Cedar City
Saturday 26th - BWR
---
164ish?
5 hrs
No strength work today
10 minutes recovery
30 minutes reading + Journaling
Podcast:
https://www.strava.com/athletes/10248
https://www.instagram.com/pedalindustries
HIGH PLAINS DRIFTER
I HIT IT FOR UTAH TODAY. Last second change of plans, starting with a 48 mile MTB race tomorrow at Brian Head...
... the top of the course is 11,000'.
Not Leadville,
a 1000' lower,
and 56 miles shorter.
A lot, lot more single track.
Really fun, flowy, bermy stuff through the Aspens.
Which is why I think it will take about 4.5 hours,
hopefully, a little less.
Can't wait!
How'd I get here?
Waking up at the crackodawn and driving 8 hours isn't ideal daybefore raceday prep.
Before doing the openers, and dinner, I decided to check into the AirBnB I'd opted for...
... it was billed as a resort.
Yes, a resort for junk stashed everywhere...
... even in the Shangre-la room.
$40/night,
in a small town,
on the hight plains of UT.
Yes, I could have stayed up at the Lodge in Brian Head, but...
... I figured 6000' was high enough in one day.
Here's the thing.
I love this little town of Parowan, with it's Main and Center Streets, tons of historical buildings...
... and, of course, The Parowan Cafe.
The openers were tougher than usual.
Lack of O2 for sure.
The afternoon squall brushed by,
cooling of the roads with a light drizzle.
Dinner at the Cafe was on par.
All in all, I'd say this day has been a 10.
I'll be in this kit tomorrow, check this out... if you like it, send me an email and if you can answer the secret question I'll get you a special code.
.
UTAH FRIENDS - I'm coming up, here's my schedule - hit me up if you want to join us.
Saturday 19th - Brian Head Endurance Race
Tuesday 22nd - Alpine Loop from AF side at 7:30, mandatory Sundance Cookie is on me.
Wednesday 23rd - Afternoon MTB Park City
Thursday 24th - Afternoon Heber Road Group Ride
Friday 25th - openers in Park City time in the AM, some sorta dinner together in Cedar City
Saturday 26th - BWR
---
164ish?
7 hrs
No strength work today
10 minutes recovery
30 minutes reading + Journaling
Podcast:
https://www.strava.com/athletes/10248
https://www.instagram.com/pedalindustries
ARE YOU A BUNNY OR A WOLF?
WE HAVE A BUNNY PROBLEM HERE. They're everywhere. And they are super funny. Darting across the paths and trails, hyperhopping in front us...
... what goes on in a bunny's brain?
Nature is such a good teacher.
If you're a hunter,
you can't be like a bunny.
Hopping off the front of the group,
racing up the first climb,
to the first corner.
Any bunny can tell ya,
you can't keep it up.
Eventually, the bunnies round here dart off to the side,
where I presume they collapse.
Not the wolves.
Wolves are hunters
they track, wait,
and pounce...
... for the kill!
That's how we need to race.
Let the bunnies do their thing.
It's entertaining,
and keeps the pace high.
Be the wolf.
Observant,
letting the race unfold,
figuring out who the players are...
... who's weak,
who's a bunny.
Then,
and only then,
we make our move.
When we know the kill is assured.
Does it always work?
No.
But...
... it's a helluvalot more fun than being a bunny.
If you're a wolf, check this out... if you like it, send me an email and if you can answer the secret question I'll get you a special code.
.
UTAH FRIENDS - I'm coming up, here's my schedule - hit me up if you want to join us.
Saturday 19th - Brian Head Endurance Race
Tuesday 22nd - Alpine Loop from AF side at 7:30, mandatory Sundance Cookie is on me.
Wednesday 23rd - Afternoon MTB Park City
Thursday 24th - Afternoon Heber Road Group Ride
Friday 25th - openers in Park City time in the AM, some sorta dinner together in Cedar City
Saturday 26th - BWR
---
164.9
7.25 hrs
PushUps and PullUps
20 minutes recovery
30 minutes reading + Journaling
Podcast:
https://www.strava.com/athletes/10248
https://www.instagram.com/pedalindustries
https://twitter.com/pedalindustries
https://www.youtube.com/@pedalindustries/featured
IT'S JUST 10 PERCENT?
I THINK I HAVE A PRETTY GOOD IDEA OF HOW MUCH DRAG is added with the 45mm tires on the gravel bike vs the 28s on my road bike. This includes...
... the less aero position of the dirt gobbler.
At 18-20 miles an hour, it's about 10% more drag.
About 20 watts.
I was sharing this with a fine young ripper on the group ride last night.
It's about 10%.
Oh, that's it.
Yes.
Not a big deal then.
If that was so, then why was I huffinNpuffin...
... and easily dispatched on the sprint?
Well, first off.
That's about 30 watts when we hit 27-32 miles an hour on the ride.
Which we do,
and wouldn't be a big deal,
if the ride itself wasn't 2+ hours.
Which reminds me of the sage advice I got at a seminar years ago...
... if you'll just save and wisely invest 10% you'll be filthy rich.
Too bad I didn't heed it.
But, I did heed something else, and it seems to be paying off the older I get.
We had this club in college called Goldbrickers. It was founded in 1917. We all memorized this unforgettable motto...
... There is always a better way!
That is something I'm constantly thinking about
family,
business,
training and racing...
... the things I care about the most.
Sure, it's only 10%...
... but it adds up.
---
164
7.5 hrs
PullUps PushUps Squats Nordics
20 minutes recovery
80 minutes reading + Journaling
Podcast:
https://www.strava.com/athletes/10248
https://www.instagram.com/pedalindustries
HALF THE PELOTON DROPPED ON OLD TOWN ROAD
IT'S NEVER A SURPRISE WHEN HALF THE BUNCH IS DROPPED. It always happens. What always delivers a smile, especially when I'm among the dropped, is...
... how many people are shocked to be there.
Of the 50% who are dropped, I'd guess 10% are caught completely off guard.
The other 40% knew they were,
outmatched,
unprepared.
I was thinking about this listening to Lil' Nas' Old Town Road, with lines like...
Can't nobody tell me nothin'
Like a Marlboro Man so I'll kick on back
Wish I could roll on back to that Old Town Road
... giving clues to how they got there.
Unteachable.
Smokin' cigs, being lazy.
Wishin' things were different.
Who's the greatest coach ever...
What do we need to give up...
What do need to do...
... to be in position to win the ultimate prize?
Racing,
just life in miniature.
Stay Ready my friends.
---
165.3
7.5 hrs
1 RaceDay Ready Circuit
20 minutes recovery
60 minutes reading + Journaling
Podcast:
https://www.strava.com/athletes/10248
https://www.instagram.com/pedalindustries
I MAKE THE MISTAKES THAT MAKE THE WHOLE WORLD CRY
GOOD THING YOU'VE GOT ME. Whenever things go awry I let you know because I don't want you makin' the same mistakes. You might still, but...
... maybe you'll learn and fix it faster.
Take today.
I'd managed to bang out some good work,
and was ready for a beautiful
evening ride.
Three minutes from home, I'm thinking...
Did I check my derailleur battery?
No.
Should I?
Yes!
... dang.
It's red.
Turning back goes against my core beliefs.
Our dad drilled it into us...
... A Brown never turns back!
I could have ridden on.
It was probably barely red.
But, what if it stopped working?
I remembered the night J took a tumble off the side of a local single track.
Busted his shifter right off...
... and was stuck in granny gear for 40 minutes.
It took him forever to get anywhere.
For sure, I didn't want that.
Decision made.
Normally, I'd swap one out with the other bikes and be on my way.
Not this time.
My steeds are down at the local bike shop waiting for service.
I'd have to wait while my 1 battery charged up,
which worked out great.
My new shoes, which I purchased specifically for the MTB, needed an eversoslight adjustment in the cleats.
Moral of the story?
Always check your batteries...
... the night before your planned ride.
If you're purchased a RaceDay Bag lately, then you should have this handy sticker.
---
164.8
7.5 hrs
1 RaceDay Ready Circuit
20 minutes recovery
60 minutes reading + Journaling
Podcast:
https://www.strava.com/athletes/10248
https://www.instagram.com/pedalindustries
https://twitter.com/pedalindustries
https://www.youtube.com/@pedalindustries/featured
DECISIONS DETERMINE DESTINY
EARLY SATURDAY, on my way to meet the gang, I blasted through a quiet park. Cars and trucks were pulling in, people were piling out with their...
... pickleball paddles in hand.
I've played a few times.
It's pretty fun.
Like tennis.
Is it just me, or did pickleball rise at the same time e-bikes rose?
What does that mean?
Anyway, these guys and gals are all piling out to meet and play their new found love.
I'm cool with that...
- exercise
- camaraderie
- learning something new
... it's just nor for me,
not right now.
I decided a long time ago I'd rather be my best at 1 thing...
... than okay at many.
Even then,
I'm not 100% committed to a segment of cycling.
My cross training involves...
- paddleboard surfing for balance, core and time with Surfergirl
- long walks in deep sand for massage my feet
- cross training every day for strength
... all activities that bolster cycling.
My food choices tilt towards what an athlete would chose when going for lean vs bulky...
- whole foods
- lots of protein
- little to no bread
All decisions compound over time...
... and determine our destiny.
Where do you want to go?
How quickly do you want to get there?
---
164.5
8.5 hrs
no strength work
20 minutes recovery
90 minutes reading + Journaling
Podcast:
https://www.strava.com/athletes/10248
https://www.instagram.com/pedalindustries
https://twitter.com/pedalindustries
https://www.youtube.com/@pedalindustries/featured
I HIT THAT DUDE HEAD ON!
I WAS PROBABLY GOING TOO FAST, heading back to the coast on an urban gravel road. It was midday and hot, not too many people out. I was mostly alone...
... and so was the dude I collided with.
Generally, I'm pretty conservative on blind turns.
Was I on this one?
I'd left home just after 7am, on the gravel bike.
Hit some dirt on my way to CV...
... a local group ride, stocked with local hitters.
According to the data, I registered new power numbers from 1 min to 20 min.
It felt like it.
The junior ahead of me on the La Paz climb (featured in the '84 Olympics), kept looking back to see if I was going to die...
... such was my breathing.
30 minutes later, at the high point of the ride I peeled off and...
... climbed higher on dirt.
At the top, I switched on my Incredibell to serve as an early warning...
... incoming missle.
This little bell works pretty darn well as long as people are in front of me.
It does not work around corners.
So, there I am.
Most of the climbing out of the way...
... letting those big 45mm tires gobble up the dirt, dust and ruts.
Around a blind turn, there is this dude.
Cutting the corner too tight.
I dive further inside, to my right.
HE DOES, TOO!
I lock the rear, kicking it to my right to change trajectory and try and get by him on the outside.
No luck.
Oh shift!!
Yardsale.
On my butt,
my back,
helmet.
I laid there for a sec...
... maybe for dramatic effect.
He popped up worried he'd killed me (2nd time today).
Super apologetic.
We dusted off,
shook hands,
rode on.
All good, just a few small flesh wounds.
Until...
... I got to the next climb.
It's steep.
Loose.
I wanted to cruise, downshifted, and promptly threw my chain into the spokes.
Oh, yeah...
... that dude's front tire went right into my derailleur.
I now officially have zero bikes to ride.
- Road bike, rear brake pressure.
- Gravel bike, bent hanger.
- MTB, suspension prep.
Good thing tomorrow is the day of rest.
---
164.8
7 hrs
no strength work
60 minutes recovery
60 minutes reading + Journaling
Podcast:
https://www.strava.com/athletes/10248
https://www.instagram.com/pedalindustries
WHY I WANT TO HELP YOU RIP ON RACEDAY
SOMETIMES WE FORGET WHY WE DO THE THINGS WE DO. This week my friend Bart challenged me to answer a simple question...
... Why do you want to help people rip on raceday?
Weirdly, it was difficult to answer concisely.
My first take...
Because I know if people will pick an A race, just 1 race a year, everything changes and improves: nutrition, sleep, training, etc.
... he wasn't impressed.
It's something deeper, think about it.
When FB served me this memory today I realized a few things:
- I've been helping people rip on raceday for decades
- Not as a coach, or mentor
- As a friend
When I sent the post card above to my pal Jeff in 2011, it was just after his 9th Leadville. He's had crazy, life changing experiences out there on that 100 miles MTB race...
... and hasn't always been able to finish, it's hard and shift happens.
The following year, 2012, we were going back to complete his 10th race and get...
... the coveted 10th Giant Buckle.
Not easy.
The card I sent said this on the front:
Out With A Bang 2012!
On the back:
Let's get your PR!
A year later, we met up on the road to Leadville and he pulled out that card. I'd forgotten about sending it to him.
It's been on my desk for months!
He really went all in that year.
- Hired a coach
- A nutritionist
- Arranged work so he could train
His family was super supportive of his quest.
How'd it work out?
PR, 8:12!
On the podium (2nd I think).
I tell you that, because I want you to know where I'm coming from when I say...
... I want YOU!, to Rip On RaceDay!
There is no better feeling than setting an outrageous goal,
going all in to accomplish it,
making it reality.
I have experienced it many times on and off the bike,
during endurance races and personal challenges.
Riding fast is something I've been blessed with,
and I love helping other people discover what they can really do...
... on a bike.
That is why I created the RaceDay Ready Challenge...
... I want to see you have the same experiences Jeff and I have had.
PS It is easy to get hung up on the podium, or winning, or paid events. They are awesome, and the podiums are a bonus. However, I have had just as much of a thrill when Pete and I spent 6 months to get our PR up Harding Truck Trail.
Just us, on a given day.
We didn't break our goal of going under an hour,
but we shattered our previous bests...
... still gives me tingles.
---
164.5
7 hrs
PushUps PullUps Squats
20 minutes recovery
60 minutes reading + Journaling
Podcast:
https://www.strava.com/athletes/10248
https://www.instagram.com/pedalindustries
BURNING MATCHES
A BIG PART OF RIDING FAST is feeling fast. There are a lot ways to do that, but here is one that is often discounted...
... looking awesome!
Yep.
Don't tell me you don't check yourself out before you saddle up, when you hit the bathroom, or...
... when you ride by giant windows!
It ain't right or wrong,
it just is something
we all do.
Why?
Because we are human,
want to feel fierce,
and be adored.
Want an easy way to take your style to the next level?
Accent what you have.
Yeah!
One year, I wore a red helmet, red gloves and red socks...
... at every race.
It was, and still is, a signal to my brain that it was time to...
... Rip On RaceDay!
This shift matters.
For a limited time, when you purchase a pair of gloves...
... you can get matching socks for FREE.
We have lots of colors.
What's your favorite?
Do you have a suggestion?
Go here: https://pedalindustries.com/collections/socks-and-gloves
No code needed, savings calculated automatically at check out.
---
163.8
8 hrs
PushUps PullUps Squats
20 minutes recovery
60 minutes reading + Journaling
Podcast:
https://www.strava.com/athletes/10248
https://www.instagram.com/pedalindustries
DOING THE WORK?
HUSTLE CULTURE SAYS Respect the hustle, work culture says Do the work, Grind culture says I'm just grinding, to which I say...
... What the heck are y'all talking about?
Is there something special we don't know about?
You know what I think it is?
I think, and I hope I'm wrong, it's just a way of saying...
... Look at me,
it's a freakin' miracle,
I'm actually focused on accomplishing something.
Shouldn't doing great work be our default?
Setting big goals be the norm?
Being unrealistic common?
I know it is for you,
because you're reading this.
What's our phrase then?
Keep challenging yourself.
Every day,
in every way.
Run,
Bike,
Swim,
Work,
Family,
Social,
Mental,
Spiritual.
---
164.3
7 hrs
1 RaceDay Ready Circuit
20 minutes recovery
60 minutes reading + Journaling
Podcast:
https://www.strava.com/athletes/10248
https://www.instagram.com/pedalindustries
MOTORPACING MADE EASY
I'VE BEEN EXPERIMENTING WITH THE GRAVEL BIKE, and I've come to a few conclusions you might find noteworthy. These little outings...
... have been flirting with road rides.
It's a lot like all the benefits of motorpacing.
Because of the extra drag from the jumbo treaded tires,
the larger gaps between gears,
and the more upright position...
... I am forced to ride a lot more efficient.
Staying much closer to the rider ahead, in the best draft position possible is key to hanging on.
The faster the speed, the more exaggerated the effort needed to stay with the group.
At 27-32ish mph, our speed tonight, its a lot more challenging than when I'm on my road bike.
A lot of that has to do with the gearing of my gravel bike: 38 x 10-52.
This gearing forces me to spin faster or slower than I might if I was on my road bike. In a sense it is less efficient...
... but, it's forcing me to be more adaptable and flexible with my cadence.
What's the point?
- To make the ride harder
- To force me to be more efficient
- To help me prepare for upcoming races
Will it be helpful?
I dunno,
I think so.
I played it a bit conservative tonight, saving just a bit to make sure I didn't get dropped.
Going forward, I think I can roll the dice a little more on this Tuesday afternoon ride.
---
164.8
7.5 hrs
1 RaceDay Ready Circuit
20 minutes recovery
60 minutes reading + Journaling
Podcast:
https://www.strava.com/athletes/10248
https://www.instagram.com/pedalindustries
A FEW MORE THOUGHTS ON MY TIRE CHOICE
THE ODD THING ABOUT MY TIRE CHOICE FOR SATURDAY'S RACE was that I'd never ridden the tire before. I mean I had, and I'd loved them, but never ridden...
... such a giant tire.
Not on a gravel bike.
Back in my day,
why we'd roll them
1.75" Ritchey World Cup SpeedMax tires.
Almost exactly the same width as the 45mm Continental Terra Speeds I mounted for Saturday's 50 mile gravel race, with noted and feared rocky sections.
I'd forgotten about those Ritcheys...
Heck, we railed
and ripped,
all trails.
Rocky,
Smooth,
didn't matter.
... in the late 90's those 1.75s were my go to for epic rides and races.
Here's the the thing, after the race I was rolling along on pavement next to a guy who outweighs me by at least 40lbs. Were were on identically spec'd BMCs...
... and I was rolling away.
Not exactly scientific, but confidence yielding for sure.
This afternoon, I hit a well traveled dirt road I've ridden many times. It's always pockmarked from horse hooves, and just bouncy enough to be annoying.
Not today.
Not on these 45s.
It was smooth and enjoyable.
For my next unscientific tests, I'll be hitting a few road group rides on this set up.
There's a point to all of this, so I'm glad you stuck around.
As much as I disagree with the idea of rocking 2.4" MTB tires for XC racing,
I disagree with as going skinny as possible for gravel racing.
I think it's always faster to error on the side of comfort vs rigidity...
... taking that edge off,
leaves us fresher,
and sharp,
and fast.
That's just me.
What's your preference?
---
165.5
7.5 hrs
1 RaceDay Ready Circuit
20 minutes recovery
90 minutes reading + Journaling
Podcast:
https://www.strava.com/athletes/10248
https://www.instagram.com/pedalindustries
https://twitter.com/pedalindustries
https://www.youtube.com/@pedalindustries/featured
HAVE WE FOUND THE FOUNTAIN OF YOUTH?
YESTERDAY'S RACE WENT PERFECT. From start to finish, I felt amazing. And, from the looks of my competitors, even though we'd put in massive efforts and were exhausted...
... most of us had the same look.
Dirt,road.
Young, old.
All of us were happy,
and smiling.
How could that be?
How could there be joy in so thoroughly flogging ourselves?
You know the answer to that
Here's the real question...
... is that the key to fountain of youth?
If so, why?
Unequivocally, yes.
Why?
Because it's child's play.
The great Dan Sullivan says (warns?)...
... As you age you must continually get younger friends.
For most people, that isn't relevant.
For us, it is.
If we don't, we,
the active,
the childish,
the energetic,
will find ourselves alone.
When endlessly fascinated with something,
like we are with
these races,
or business,
or writing...
... we don't retire,
we keep getting better,
closer to our maximum potential.
(Sometimes I feel I need to explain that sentiment. If I knew what I know now, and had the time I have now, I would have been waywayway faster than I am now. Now, I'm just a lot closer than I've even been to my potential.)
Stay young my friends.
---
165.3
8 hrs
No Strength
20 minutes recovery
60 minutes reading + Journaling
Podcast:
https://www.strava.com/athletes/10248
https://www.instagram.com/pedalindustries
WHICH BIKE WAS FASTEST?
THE QUESTION FOR THOSE REALLY INTO IT WAS, would a mountain bike or a gravel bike be faster at the Tour De Big Bear Gravel Race. The serious cats had pre-ridden and made their decisions...
... I committed to honor the spirt of gravel.
Can I say that without making someone getting lycra hurt?
Of course.
Grab some fries and let me splain it.
The best part about gravel is it is all spirit.
There are no rules.
Riders think there are...
- hipster mustache
- monochrome kit
- no coordinated teamwork
... there aren't.
I saw everything today...
- Gravel bikes
- CX bikes
- MTBs
- Wild kits
- Boys
- Girls
- Camelbaks
- Excellent teamwork
... and lots of rocks in certain spots.
Not everywhere,
but, enough in certain spots
to shred tires,
cause crashes,
and, in my case,
bounce bottles out of the best cages in the world.
I'd estimate about 50% of our time was spent off road,
even though there was a little more mileage on the pavement.
As I said, there are no rules in gravel which is why it's a little hard to explain to friends and family.
I rode 25 miles on pavement,
19 or so on gravel roads,
the rest on singletrack.
Look at the results.
1st MTB
2nd MTB
3rd Gravel (lil ol me)
4th MTB
5th MTB
I'd guess about 10% of the bikes on course were MTBs.
Here's why I think gravel was the fastest today.
My friend Eric won, on his MTB.
About 6 minutes ahead of me.
My friend Tim and I and one other came in together.
Generally speaking, Tim usually beats me on races under 3 hours. Eric always beats me into the ground.
Seeing that we came in not far behind Eric, and that the gravel bike was a lot faster on the last 4ish miles of pavement...
... I think I made the right choice for me.
They would get away from me on the rocky sections,
we were about even on the flowy single track,
and I'd catch back on any time it was
smooth or paved.
My set up:
- BMC URS - a gravel bike for rowdy terrain
- Continental Terra Speed 45mm Tires, 32 lbs rear, 30 lbs front
- 2.3 water bottles of 2 scoops of Skratch
- 2 Honey Stinger Waffles
- 5 Salt Stick chewable tablets
- Kask Protone Helmet
- PEDAL industries Aero Jersey and Pro Bibs and Race Socks and Race Gloves.
What would I do different?
Not much.
I've thought about rubberbands or something for the bottles, but seems like a hassle and these bottle cages from Arundel rarely let me down.
Nutrition was perfect, even with launching the mostly full bottle.
For me, the spirit of gravel is the versatility of skills that is required
in the bike handling and equipment set up.
The unknown,
the adventure.
---
165?
6.5 hrs
No Strength
20 minutes recovery
60 minutes reading + Journaling
Podcast:
https://www.strava.com/athletes/10248
https://www.instagram.com/pedalindustries
LET'S STOP CALLING IT RACEDAY
RACEDAY, I love it. Everything about it. The months of training, the weeks of bike prep, the openers the day before, the startline jitters, the first pedal stroke, the finish line, the afterglow...
... so, let's stop calling it RaceDay.
There is a much better title:
Inspired Testing Day.
Why?
Well, think about it.
We always have our most inspired and epic efforts on raceday. Nothing brings out our best than...
... the energy of the masses getting after it.
It's a test to see how well we do against others.
They feel it.
We feel it.
The leaderboard shows it.
What the leaderboard doesn't always show, never shows really...
... is what was left in our reserves.
A whole lot.
Not much.
Nothing.
Nothing is always the goal for me.
To know we gave all we had to give,
regardless of circumstances,
is the test.
We're the only ones that know...
- Everything was perfect
- Nothing worked.
- Work took out a bunch of training
- The derailler malfunctioned
- The baby was colicky
- We got sick the night before
- yada, yada, yada
... and it's best to keep it that way, to ourselves,
unless asked.
Hard to do,
but, still the best policy.
So, whenever your next race is,
I hope/pray/trust all goes perfect for you...
... either way, I know I'll be inspired if you let me know how it all went down.
Is it really R.I.P. for Rip On RaceDay?...
... nah, just wanted to try an inspire ya to give it everything.
It's your test.
---
165
7.5 hrs
No Strenght
0 minutes recovery
60 minutes reading + Journaling
Podcast:
https://www.strava.com/athletes/10248
https://www.instagram.com/pedalindustries
DO YOU TAKE NATURE BREAKS WHEN RACING?
MY FRIEND KEVIN ASSURED ME THERE WAS NO WAY TO WIN LOTOJA, without being able to pee off the bike. You know, coasting. He'd shamelessly practice the technique...
... in the most awkward places.
Wind, people.
Didn't matter.
But, here's what does matter...
... that we take the nature breaks.
Not those.
These.
Actually in nature.
The last couple of weeks, lots of my friends - maybe you! - have been posting pics of their rides in the mountains, and it is reminding me of...
... the amazing summer I had last year.
6 weeks in Colorado and Utah.
High up in the trees, mostly boondocking on side roads.
The solitude,
quiet...
... and lack of reception.
Completely unplugged,
however brief,
is a blessing.
Tomorrow, I'm heading up to Big Bear and I'm planning to boondock,
hidden in the forest,
under the stars.
Saturday, it'll be game on for a 50 mile gravel race.
They've changed the course multiple times. My pal Eric has pre-ridden it and assures me a mountain bike will be faster...
... so I put some 45s on my gravel bike.
I wish y'all luck this weekend, and if you have to pee...
... I wish you even more good luck!
---
164.8
7.5 hrs
Push Ups Pull Ups Squats
20 minutes recovery
60 minutes reading + Journaling
Podcast:
https://www.strava.com/athletes/10248
https://www.instagram.com/pedalindustries
IMPORTANT PUBLIC SERVICE ANNOUNCEMENT
YOU MAY HAVE NOTICED I'M DIFFERENT. You are, too. We all are, and I don't mean that touchyfeely We're all different and special kindacrud...
... endurance athletes are nuts!
We do epic shift, and live to tell about it.
That we know,
but do you know how to harness
the general populations's mocking and obvious jealousy?
Make it public.
Oh yeah, I've heard of that.
What have you heard?
That if I make a public pronouncement I can do better.
Do you do it, have you done it?
Oh no, I'd never to that.
Why?
It's weird, and kinda scary.
Which is my point precisely.
Making a public statement of what we want to accomplish is weird, and super scary.
You know the story of the crabs in the bucket?
They're all in there. Trapped. And one of them gets the idea to climb out. Just as he's about to escape their prison the other's pull him back down.
Why?
Because of the...
If I can't have it, you can't either
... thinking that stinks up everything, everywhere.
The thing about it is, though
We are truly different.
We aren't crabs,
or crabby.
And, when we make public statements of what we want to accomplish...
... yes, for sure the crabs will try and do their thing...
... and we will have so much more power
and commitment
and joy...
... because we are running, riding, swimming scared we will fail.
And that my fine heartrate monitoring friend...
... is a true public service announcement.
Those unwitting, dimwitted 6-legged demons in our heads...
... serve to push us to our best performances ever.
I've already stated I'm trying to win marathon nationals next month.
What if I fail?
Big deal.
It's just a bike race.
And, I'm a million times better for making the effort.
Here's another public service announcement:
I'm looking for 1000 athletes who want to achieve their best A race ever in 2024.
Deets to follow.
---
164.3
7 hrs
RaceDay Ready Circuit
20 minutes recovery
90 minutes reading + Journaling
Podcast:
https://www.strava.com/athletes/10248
https://www.instagram.com/pedalindustries
YOU'VE NEVER RACED AGAINST ME
I REMEMBER A BIZ MEETING ONCE, with another cyclist at his office. We were working along, getting things done, and he looks over at me...
... You're so mellow.
It felt like a put down.
tbh, kinda weird.
Another day, this same gent and I went for a ride.
He was killing me up some of the climbs, really hotting things up. I could tell it was enjoyable for him.
Later, we lined up at a local race.
Afterward, he pedaled over and stopped and said:
I didn't know you could do that.
Oh, thanks man.
There was so much I could have said.
I never told him the truth.
But, I'll tell you...
... because it might help you rip on raceday.
The truth is, when I'm racing...
... it's not me out there.
It's TFnB.
A totally different person.
A calculating, heartless punk with a very short fuse.
Surfergirl knows this,
understands this alter ego,
I actually think she likes that side of me...
... in small doses.
The truth is Alter Egos can be incredibly powerful and effective.
Here's the scary thing,
I think TFnB is who I actually am,
and the mild-mannered marketer is my Alter Ego I work so hard to develop.
Either way,
we're all playing some kind of role,
might as well play the one of the dominator when it comes to racing.
It's a lot more fun.
---
164.5
7 hrs
Push Ups and Pull Ups and Squats
20 minutes recovery
90 minutes reading + Journaling
Podcast:
https://www.strava.com/athletes/10248
https://www.instagram.com/pedalindustries
YOU NEED TWO THINGS TO BE AN EFFECTIVE SPRINTER
I WAS THINKING ABOUT THE AMAZING CAREER OF MARK CAVENDISH. So many fabled victories and championships over such a long career...
... how does he do it?
It seems like every year, some new rocket launches into the pro ranks.
Blowing everyone away,
then disappearing.
I think I have it.
If you have these two things you will win races.
Guaranteed.
- You are new
- You are fast
Why?
Well, it's not enough to be fast.
Lots of racers are fast.
However, to be new.
That is different.
The other sprinters don't know you yet.
They may have heard of you.
Seeing is where it's at.
When I see you sprint, I start to learn your tendencies.
- How far back you like to start
- What speed you like to roll from
- How you take the corners
- Which teammates you trust
- Can you take bumping
etc.
Just look at all the sprinters of the last 5 years.
They jump on the scene.
Get some wins.
Start losing.
Not the greats.
Not Cav.
The wins don't come as often,
but, they keep coming.
I think it's that he's more professional,
and the rest are just winging it.
For me, it seems like all the science has been to the climbers.
Sprinters are an after thought.
The big brains of the sport are nothing like the lore of the great pitchers in American baseball. They study each batter, know them inside and out...
... it's the same with the batters on the pitchers.
Maybe the teams do study the up and comers, I dunno. It just seems like an afterthought.
And then there's Mark.
I'm guessing, I'm betting...
... that cat takes nothing to chance.
Not only that, I'll wager he's thought of
a hundred ways to win each sprint
he rolls into for himself
and his competitors...
... maybe it's these two things, then?
Know the enemy and know yourself,
in a hundred battles you will never be in peril.
- Sun Tsu
---
164.8
7.5 ish hrs
Push Ups and Pull Ups
20 minutes recovery
90 minutes reading + Journaling
Podcast:
https://www.strava.com/athletes/10248
https://www.instagram.com/pedalindustries
https://twitter.com/pedalindustries
https://www.youtube.com/@pedalindustries/featured
WHAT IS YOUR MOST MEMORABLE FINISH?
THERE WAS THAT SOLO BREAKAWAY, 30 years ago in a business park. Me, off the front, seeing the highest HR I ever recorded, crossing the line first, no pack in sight, wife and baby there...
... I remember that day.
But, does it stand out for the family?
Or, the friends?
Should it?
You know what stood out to me at this year's Tour de France?
This interview of the winner, Jonas Vingegaard...
What do you want your daughter Frida to think of you when she´s older, say 25?
Just that I was a good father and that I was there for her when she needed me.
It sounds simple.
Cliche.
Trite.
But, heres the thing.
He'd just crossed the finished line after a huge stage of climbing
He'd just secured his second TdF victory in a row, against the oddsmakers.
He'd conquered the best,
and put the doubts to rest.
And his answer was calm,
unscripted,
pure.
This cat gets it.
Family first.
Yes, we train.
We do a race or few a year.
This keeps us fit to provide,
bonds us to likeminded athletes,
makes us better than we might otherwise be...
... because we choose active and athletic over sedentary.
It's not the end goal,
it's the means to being there when they need us.
At dinner tonight, we were discussing the fact that busy people work out more than non busy people. Some study had shown this.
Why?
Because they are busy and have to plan their days,
and get the workouts done quickly.
The earlier,
the better.
---
164.5
7ish hrs
0 cross training
20 minutes recovery
60 minutes reading + Journaling
Podcast:
https://www.strava.com/athletes/10248
https://www.instagram.com/pedalindustries
https://twitter.com/pedalindustries
https://www.youtube.com/@pedalindustries/featured
BEST RIDE OF THE YEAR WAS A BIG DISAPPOINTMENT
TODAY WAS THE BEST RIDE OF THE YEAR. I probably say that every week, but I don't usually add this...
... it was a huge disappointment.
Due to my terrible mechanicking last night, the road bike was KIA.
Which left the gravel bike,
for a superfast
road ride.
I'm gonna tell ya right now, because there's a lesson I learned, I had a strategy in mind.
In order to compensate for the additional 3lbs of bike weight,
greater rolling resistance of the fatter tires,
and the wide gear spacing...
... I knew there was only one thing to do.
Even then, the ride was really hitting me hard.
I'd find myself constantly wishing I had more gear options,
either completely spun out,
or grinding away.
When the group would accelerate, I would too.
In slow motion.
It was so hard.
Miraculously, I was hangin' on.
Yeah, I got lucky on a couple of lights.
Yeah, I took the one short cut.
Somehow, against my hopes and wishes, I made it to the final 20 minutes climb to the highest point of the ride.
Not last.
Not first.
What made the ride so fun, after all that suffering, was hitting the gravel options on the way back home...
.. slidin' the turns, dustin' up the shins.
The dessert portion of the ride.
So, why has it so disappointing?
Well, I reallyreallyreally dug deep to hang on.
I was just dawgawn sure I'd logged a much harder effort than the same ride two weeks ago.
Look at this.
The efforts are veryvery similar.
A little less Threshold than 2 weeks ago, 3 minutes.
A lot more Tempo this week, 31 minutes.
Max heart rate 5 bpm higher this week, 175.
I thought I'd have a lotlotlot more Threshold, not less.
It just seemed, waywayway harder...
... because it was so much more difficult to be efficient.
So, what's the lesson?
Hang on,
never lead,
surf the groups energy.
While I was faux wallowing in my Skratch recovery, I noticed something.
According to the Starva Lords, both rides were Historic efforts.
Two weeks ago was a 272,
this week was a 327.
Not, too shabby after all...
... I think I'll be doing this ride dirty again, soon.
---
164.8
7hrs
0 cross training
20 minutes recovery
60 minutes reading + Journaling
Podcast:
https://www.strava.com/athletes/10248
https://www.instagram.com/pedalindustries
https://twitter.com/pedalindustries
https://www.youtube.com/@pedalindustries/featured
CONSISTENTLY HONEST.
IT'S BEEN A LONG WEEK. Got a ton accomplished. Was looking forward to a chill Friday, but had a few family emergencies...
... I'm tired.
Then, popping new brake pads onto the roadie I somehow managed to ruin the brake line pressure.
No brakes.
No bike.
If I'm honest, feels kinda like my life this week.
No breaks.
It would be so easy to sleep in tomorrow.
Bag the slated ferocious road ride.
Putt around on the MTB.
But, I shan't do such thing.
The gravel bike is in good enough shape to make it to the group ride,
and maybe hang on for bit if I'm prudent with my efforts.
Which means there's all the potential in the world that it's a harder effort than I'd planned...
... and that's what I wanted to share with you.
The number 1 way to keep the fitness over the years isn't...
- a great coach
- a super group of friends
- a supportive spouse and family
... it's consistency.
Plain ol' day after day getting after it.
While others relax,
get satisfied with pretty good,
we press forward, pedal after pedal.
It's that simple,
and easy...
... if you love it like we do.
---
164.5
7.5 hrs
0 cross training
20 minutes recovery
45 minutes reading + Journaling
Podcast:
https://www.strava.com/athletes/10248
https://www.instagram.com/pedalindustries
https://twitter.com/pedalindustries
https://www.youtube.com/@pedalindustries/featured
THE HARDEST PART ABOUT LOSING WEIGHT IS...
DROPPING SOME LBS ISN'T REALLY THAT HARD, no harder than the 99 lb weakling trying to pack 'em on. What makes it hard is...
... how long it takes to see results.
But, there is a secret to dumping some ballast
and I practiced it today.
Be a little hungry.
Don't bonk.
Don't famine, then feast.
Be a little hungry.
You won't die.
It'll be okay.
The problem, I have found, is when I'm working but not completely wrapped up and focused on something...
... then I get bored, or impatient.
Today, for example, we were jamming on samples for our upcoming release of new apparel. All of us were focused on making sure all the fits are perfect. Making this and that small adjustment...
... all of the sudden, it's 2:30.
I'm hungry.
Our ancestors didn't pop over to the fridge,
didn't have a jar of cookies,
a pantry of goodness.
The were hungry,
often.
The thing about hunger, that' I've found is after a number of days, maybe a week, I get used to it...
... and it's super helpful if an A race is on the calendar.
A good number to shoot for is 1 lb/week,
with the lowest weigh in the morning
PRIOR to your big weekend ride.
We can adjust to fewer calories quicker than we think if we simply...
... arrange our environment to be less calorie obvious.
Stay (a little bit) hungry my friends.
---
164.5
7.5 hrs
1 RaceDay Ready Circuit
20 minutes recovery
60 minutes reading + Journaling
Podcast:
https://www.strava.com/athletes/10248
https://www.instagram.com/pedalindustries
THIS IS SO OFFENSIVE
WE HAVE TWO CHOICES: play defense, and be apologetic; or, play offense and point out all the reasons we are right...
... and they are wrong!
RaceDay is every bit as much a mental battle as a physical one.
Let's go to war!
This is what being RaceDay Ready is all about.
We can't rip,
if we aren't offensive.
Here's what I mean.
The only thing we should be focusing on when we line up,
is all the work we put in to get to this point.
During the 10-Week RaceDay Ready Challenge we do a lot of activities that are easy to...
... skip
discount
overlook.
Do that at your own peril.
Ok, not peril...
... but, detriment
or loss.
How do I know y'all aren't doing it?
- You click the Off Track button on the Challenge emails
- I see it all the time during the Alliance calls.
Why aren't y'all doing it?
- Because it's hard, and
- I haven't stressed it enough or done a good enough job selling it to your minds.
For examples...
- Some of the benefits of journaling every day is to calm our minds, flesh out our thoughts, figure out how to make life, work, family and fitness work.
- By reading daily, I've added all kinds of tricks to my warchest on and off the bike.
- Cowboy Strong has made me a lot stronger, my bones and tendons and muscles.
- Stretching and massaging daily has put torn or sore muscles in the past.
- The Giant Calendar has my family and team onboard with what I want to accomplish and what I want to help them accomplish.
... I could go on, but I think you get the idea.
Yes, it's wonderful to toe the line knowing we rode X miles...
... it's a game changer to bombard our minds with the countless little things.
A wise man once said...
... By small and simple things are great things brought to pass...
... and we all wanna be passing vs being passed.
---
165.1
7.5 hrs
1 RaceDay Ready Circuit
20 minutes recovery
60 minutes reading + Journaling
Podcast:
https://www.strava.com/athletes/10248
https://www.instagram.com/pedalindustries
THE CULT OF PERSONALITY
TOOK A MOMENT TO PUMP WITH LIVING COLOR, Cult Of Personality is still relevant today. Even for us...
.. who worship endurance.
And it got me thinking about who we are and who we aren't.
We chase fitness to be better at all things,
not sacrifice what matters most.
We revere epic efforts because they energize us,
not discourage us.
We honor the spartan approach of individualism, strength and ruggedness,
not sameness, mediocrity and timidity.
We seek outrageous goals and efforts,
not easy street.
We are about bonding, respect and friendship,
not leaving behind the one.
We search out designs that reflect our warrior's spirit,
not the bland and boring.
We believe in being strong and capable to move heavy things,
not just on the bike.
We invite, encourage, and share our joy for ripping with all,
not ignore, give up on or hide our secrets.
If you're looking for some vintage ripping from the 80s click the pic...
---
166.5
7 hrs
1 RaceDay Ready Circuit
20 minutes recovery
60 minutes reading + Journaling
Podcast:
https://www.strava.com/athletes/10248
https://www.instagram.com/pedalindustries
WHAT MY DENTIST TAUGHT ME ABOUT STRETCHING
DENTISTS. They are all the same. Nice people, pearly smiles, friendly. The kind of people you'd like to hang out with...
... except for that SOB who had me in the chair.
The nice ones, all love to tell the same joke.
Floss the ones you want to keep.
Later in life, much later than I'll admit, I hacked the toothbrushingflossing chore...
... which is what we must do to maintain things.
But, that's not what I learned about recovery.
Or, is it?
Brushingflossing never ends,
so I grab my toothbrush, put on paste and snag the floss...
... then I get into the shower.
By the time I'm done brushingflossing I'm ready to get out.
Stretchingrecovering never ends either,
so I put on shorts, grab the hypervolt...
... and watch YouTube for 30ish minutes.
Because...
... I stretch the muscles I want to keep highly functioning.
About that SOB.
I was 11. Parents recently divorced. Feeling alone. Life sucked...
... and Dr. Turd hits a nerve while numbing.
Not once.
Not twice.
Three (3) freakin' times.
No apologies.
No timeouts.
Most physical therapists are real nice, pearly smiles, friendly people, too...
... but, what if Dr Turd has a sibling?
Stretch those muscles,
hit 'em with the hypervolt or something similar, get a massage...
... if you wanna keep 'em ready for Ripping On RaceDay!
===
166.5
7.5 hrs
1 RaceDay Ready Circuit
20 minutes recovery
60 minutes reading + Journaling
Podcast:
https://www.strava.com/athletes/10248
https://www.instagram.com/pedalindustries
THE DEADLINE.
DEADLINES ARE SO POWERFUL, it is shocking how much we can accomplish when time is constrained and we are given...
... the date with destiny.
Isn't that the best part of racing anyway?
A date,
a deadline
to be super fit.
On such and such a date I will be as ready as possible, as close to my maximum potential as I can be.
There is only one problem,
and, therefore, one challenge.
The challenge is to be as close to our best as possible,
the problem is we don't have a deadline...
... until one day,
we are dead.
Which is how I'm feeling today.
Wiped out.
Yesterday's ride was massive,
Historic according to Starva.
I was deconstructing the effort on the major climb, Harding Truck Trail.
My PR is 1:03,
set 10 years ago...
... when it was an official race,
on a cool and misty morning,
with nothing to carry up.
I was 10 minutes slower yesterday...
... in scorching heat,
with bottles and gear to last 3 hours
and over 30 miles and 2500' of warm up.
Does that count for the 10 minutes slower?
Fatigue,
Weight,
Heat.
Oh, and new shoes that aren't 100% perfectly dialed in yet?
Could I do a 1:03 again?
I don't know,
but, I'm pretty darn sure I'm
a lot closer to my potential now than I was 10 years ago.
One more problem, my potential is degrading...
... and my deadline is getting closer.
Time to move faster.
166
8 hrs
No Strength Training
30 minutes recovery
30 minutes reading + Journaling
Podcast:
https://www.strava.com/athletes/10248
https://www.instagram.com/pedalindustries
WHAT HAPPENED TO YOU?
THE GENTLEMAN PUT ON HIS 9TH ANNUAL Creek To Peak mountain bike ride. For some, it's Leadville prep, for others it's an epic adventure...
... either way it's memorable.
Because it always stings.
He pinged me the night before.
Let's ride over?
Isn't it far enough as it is?
Yeah, let's get some bonus miles.
And, be even more sleep deprived.
Yeah.
Okay.
I tossed and turned all night,
wanting to maximize the limited sleep stressed me out.
At 430am I was in a fog,
and the fog had rolled in.
Which meant it would be a very humid day,
not cool.
Wahoo says max temp was 111.
That was at the top the 5600' peak,
7000' of climbing done,
50 miles ridden.
I don't think it was actually that hot,
but it was hot.
We had another 26 miles
and 2600' of climbing
to finish the ride.
We mostly stuck together,
until the 13 mile climb
with 4500' of gain.
Then it blew to pieces.
Almost all of us suffering alone at our own pace.
To begin, there is a brief, fast downhill about a mile in and it proved to be catastrophic the Nicest Guy.
One minute he was upright.
15 minutes later,
he's in a helicopter on his way to ER.
If you're into prayer, send one up for Mark.
If you're not, send him some good vibes.
I missed all that, being just a minute or so ahead.
Maybe that's why we were all so alone and strewn across the mountain?
Yes,
and no.
The heat was oppressive causing a few riders to bail out,
and more to turn around before the top.
But, the view!
We huddled in the shade of the signal towers and the turbulence of their air conditioners...
... until all that were gonna make it,
made it.
There was a time I would do this climb and the ensuing downhill 2-3 times a month.
It's that good.
Unfortunately, in 2018 (I think) a lunatic got mad at his neighbors and burned the forest down. It was supposed to be closed for 3 years for rejuvenation.
Then, Covid.
Now, it's back open.
Mostly all in tack and epic as ever.
The thing we ALWAYS look forward to is the delicious Mexican popsicles at the 100 year old general store.
I couldn't wait.
So hot.
We regrouped there.
From 20+, down to about 10.
The Iversons were amazing. Not only did they meet us with water and supplies at the bottom of the big climb, they also met us at the store with...
... ice for our bottles, lube for our chains.
All that faced us was 2 hours of trails,
and the terrible and hideous climb
up Shea.
Half a mile or so,
20% pitches.
Did I say the Gentleman planned this awful ending to the ride?
Can't believe I keep calling him that.
When I finally made it home,
Little Pants was facetiming Surfergirl.
Look at Dad.
What happened to you?
Oh, just a little ride with my pals.
---
166
6.25 hrs
No Strength Training
20 minutes recovery
No minutes reading + Journaling
Podcast:
https://www.strava.com/athletes/10248
https://www.instagram.com/pedalindustries
https://twitter.com/pedalindustries
https://www.youtube.com/@pedalindustries/featured
We are all about Ripping On RaceDay via motivation, products and events. We manufacture (almost) all our RaceDay Ripping products in the USA, on demand. Sign up, train up and Rip It Up In Style, because Every Day IS RaceDay.
ARE YOU FAITHFUL?
HAVING A COACH IS GREAT. A good coach provides a process and a plan. As far as I'm concerned, coached or not...
... having a process is critical to success.
As long as we have two things:
Faith.
Patience.
What is this Sunday School?
Patience?
Faith?
Yes.
No.
This is Ripping On RaceDay School.
Following a process takes faith if it's new to you. Especially in the beginning because a good process will start out with the fundamentals.
Legendary bastketball coach John Wooden began every season teaching the players...
... how to put their shoes on correctly.
Can you imagine superstars, anxious to play with the greatest coach and teammates starting with something so basic?
Which brings up patience.
Without patience even the most faithful can get frustrated. Over time...
6 months,
a year,
more,
... is when an excellent process yields massive results.
This is all on my mind because someone who knows me well, called me out for talking about intervals.
You hate intervals.
I know, but I'm faithful to the process.
(by the way... if you haven't figured out that these posts are my daily kick in the lycra for myself... well, now you know)
---
166 (yes, I'm hacked off at this reading)
7.5 hrs
Squats Pull Ups Push Ups
20 minutes recovery
60 minutes reading + Journaling
Podcast:
https://www.strava.com/athletes/10248
https://www.instagram.com/pedalindustries
https://twitter.com/pedalindustries
https://www.youtube.com/@pedalindustries/featured
We are all about Ripping On RaceDay via motivation, products and events. We manufacture (almost) all our RaceDay Ripping products in the USA, on demand. Sign up, train up and Rip It Up In Style, because Every Day IS RaceDay.
WHAT YOU DIDN'T LEARN IN FIZIKS
YOU DIDN'T LEARN THIS IN PHYSICS, and I doubt you learned it in anatomy, and I really hope you aren't winging it. This is for the professionals...
.. at least it is if you want to maximize you life!
Life?
Yes, your cycling life.
Forget the added benefits of greater pedaling efficiency,
the superior comfort.
Those are nice.
In fact, they are game changers.
But, if you're winging it you wouldn't know what you're missing out on.
Not only will you have weaker power output,
all kinds of back and knee issues,
you will dramatically shorten
your cycling life.
Because...
... your parts, your body parts, are going to wear out faster.
Which is why, when I purchased some new shoes - I do love my Fiziks...
... I went straight to my PROFESSIONAL bike fitter.
I did not pass go.
But, why did I get new shoes?
Honestly, I'm a little spoiled.
Okay, a lot.
I have 3 bikes.
1 MTB
1 Road
1 Gravel
I have been using the same shoes for gravel and MTB for quite a while, and I was noticing I was never 100% comfortable.
If I set up the shoes for the MTB, it was just a little twitchcausing on the gravel bike and vice versa.
So, I splurged.
Got the latestandgreatest MTB shoe.
I'm going to dedicate them to MTB, since that is my most important racing for the foreseeable future.
They are lighter and comfier than that last version,
can't wait to get 'em dirty tomorrow.
So, there's the physics/anatomy lesson.
Extend your cycling life.
Get a bike fit.
https://pedalindustries.com/collections/socks-and-gloves
Did you know these sexy socks are Buy One (pair) Get One (pair)?
Make you order 2 pair, the discount is applied automatically.
Make you order 2 pair, the discount is applied automatically.
https://pedalindustries.com/collections/socks-and-gloves
---
165.4
7.5 hrs
Squats Pull Ups Push Ups
20 minutes recovery
60 minutes reading + Journaling
Podcast:
https://www.strava.com/athletes/10248
https://www.instagram.com/pedalindustries
WAIT JUST A MINUTE, GIVE ME A MINUTE, AND OTHER MISTAKES WE CAN AVOID
WE WERE TALKING ABOUT PREP FOR LOTOJA, a 200 mile bike race from Logan, UT to Jackson Hole, WY, through Idaho. Because it is a legit...
... sanctioned USA Cycling race.
I did it in 2017 and had an outrageously memorable day on the bike.
One of my best.
Here's how I trained.
My theory was that it would be nearly impossible for anyone to breakaway early and stay away...
... it's just too far.
Therefore, while I did some long rides in prep, my longest was 120. And, I only did that once. Most Saturdays, were 70-90.
On those days, I made sure to keep my overall pace high when riding alone...
... and never lead or get dropped with the group.
My focus was on endurance AND 1-3 minute power.
I figured if I did all I could to conserve, and never pulled until the final selection, I would have the power to withstand any efforts to get away by other racers...
... those 1-3 minute pushes towards the top of a climb.
It takes a certain mindset to sit in,
especially when we are trained,
tapered and ready to slay it.
A discipline, really.
That was my plan, and it totally worked.
I sat 10-15 or so riders back the entire time, rotated through and off the front as quickly as possible when, andonlywhen, necessary.
Over the final pass, we pushed hard and snapped off the final group of deadweight.
8 of us,
riding strong,
all pulling through.
We wouldn't be caught,
we were gone.
Then, tragedy struck me.
A flat tire with 55ish miles to go,
led to one of my all time favorite efforts chasing.
35ish miles.
The deets are here https://pedalindustries.com/blogs/feed/lotoja-mocha-choca-lata-yaya.
The point is this, most longasheck races don't come down to endurance...
... but, 1-3 minute power.
Are you training that?
https://pedalindustries.com/pages/raceday-ready
---
165.2
7.5 hrs
1 RaceDay Ready Circuit
20 minutes recovery
60 minutes reading + Journaling
Podcast:
https://www.strava.com/athletes/10248
https://www.instagram.com/pedalindustries
THEIR LOWER BODIES ARE JUMBO
SOMETHING IS UNIQUE AT JUMBO-VISMA. I noticed it last year, while appreciating the spinning legs of the great Primoz,...
.... then, earlier this year as Wout the awesome ripped it up.
Today, it was confirmed.
Yes, I suppose it could be an optical illusion created by the bibs and socks. But, I don't think it is.
What I think, and I could be hyperaware because I've spent so much time with additional workouts, is that...
... these athletes are building stronger and more complete legs.
All of them look buffer from the hips down.
Now, how would they do that?
Assuming they are actually developing stronger bodies from the hips down, always an iffy prop to be assuming, maybejustmaybe they are doing something like I am...
- Sled
- Squat
- Hip flexors
- Nordics
- Box jump
- Heel and Toe raises
... they are probably more pro about it.
To me, these athlete's legs look a lot stouter than their competitors...
... especially Jonas The Killer, today.
https://pedalindustries.com/pages/raceday-ready
Whadayathink...
... are they in line with my Cowboy Strong philosophy.
Learn about by taking the 10-Week Challenge.
---
165.9
8 hrs
1 RaceDay Ready Circuit
20 minutes recovery
60 minutes reading + Journaling
Podcast:
https://www.strava.com/athletes/10248
NOT EVERYBODY GETS THE POINT (TO POINT)
THERE IS AN INTERESTING PHENOMENA regarding racing distance. I've noticed a number of my friends are unable to visualize...
... the difference between a loop and a point to point race.
And, it bugs me.
They don't bug me, my inability to present the facts clearly is what bugs me, because...
... I want them to join me on an adventure never to be forgotten.
Almost all of these friends have completed the long and hideously challenging BWR San Diego which covers...
... 130 miles, 10,500 feet of climbing, 52 miles of it off road.
Here's the thing, though...
... BWR is a loop, and they get it.
Start here, wind up completely smoked in the same place.
BUT, when I invite them to do a point to point ride (not a race) of very similar distance...
... their heads explode.
I think I know why, and here it is.
Consider, if you roll out in the morning and ride 80 miles and finish back at your place, you've gone 80 miles. At the same time, if you considered riding 80 miles to visit a friend in the neighboring county...
... well, you'd give that a lot of consideration because Who wants to go that far?
And, I think this is what's happening when I say...
Let's do the Surf N Summit.
What's that?
We ride from here to Big Bear (local mountains).
What?!
Yeah, it's like BWR but way more memorable. Same distance, lots of nice gravel roads and bike trails.
No way, it's too far.
... which is the part that bugs me.
It's the same. exact. stinking. distance,
with a little more climbing,
NOT at racepace,
an adventure.
In other words, it has huge potential for being a fantastic day on the bike...
... plus, I have fun things planned for your driver/pickerupper to do while we ride.
Check it out here: https://pedalindustries.com/products/surf-n-summit-challenge-10-14-23
---
167.1
8 hrs
1 RaceDay Ready Circuit
20 minutes recovery
80 minutes reading + Journaling
Podcast:
https://www.strava.com/athletes/10248
https://www.instagram.com/pedalindustries
https://twitter.com/pedalindustries
IT'S A LUXERY FOR SURE, BUT WORTH DOING...
I'D SAY NONE OF US WILL EVER EXPERIENCE the thrill, challenge, pain and heartache of a grand tour, but one of our local kids, Young Kevin...
... is riding for DSM in the Tour this year.
So, Iet me put it a different way.
If you ever have the time, money and wherewithal to do a stage race...
... do it!
I mean it.
It will be one of the best racing memories ever.
I imagine big multiday rides like RAGBRAI deliver a similar sensation.
Get up.
Ride your guts out.
Clean up, check over bike.
Recover, recover, recover and do it all again.
It is truly my favorite type of vacation,
with the dudes,
geeking out.
And, watching the tour right now I'm trying to imagine what is going through everybody's heads.
One year, we completed all 8-9 stages of the Tour of California.
We got up early, and rode the same course.
I was wrecked for racing,
the rest of the year.
The tour kids have now been at it for 2 weeks.
Tomorrow is a rest day.
But, here are the two heads I'd like to be inside.
On Twitter, I commented on a post that Tadej's attacks were getting less and less fruitful. Nobody agreed with me...
... in fact, they disagreed with me.
The two subsequent days have shown the attacks to be useless.
In fact, he lost a second.
In 36 hours, that is going to change radically.
My prediction:
Jonas increases his lead.
Either way, Tuesday's stage is going to be riveting.
There are 10 seconds between 1st and 2nd.
And, 19 seconds between 3rd and 4th.
Two, twodog races.
Epic.
Which brings me back to why stage races can be super fun vacations...
... the drama,
the lead changes,
even for amateurs, is the best.
---
I've done these:
Cactus Cup - MTB
Tucson Bicycle Classic - Road
Leadville Stage Race - MTB
Need to find a grave one for next year... the one in Oregon looks epic.
https://pedalindustries.com/pages/raceday-ready
https://pedalindustries.com/pages/raceday-ready
---
165.6
8 hrs
0 RaceDay Ready Circuit
20 minutes recovery
60 minutes reading + Journaling
Podcast:
https://www.strava.com/athletes/10248
I HAD A PEACEFUL, EASY FEELIN'...
YOU KNOW WHAT'S REMARKABLE? Our hearts, and I'm not being touchyfeely here...
... our hearts are legit amazing.
This happened.
After riding at a good clip for 30 miles to meet the group, and then blasting another...
... 25 miles full gas.
We regrouped at the top of the final climb.
Filled up bottles, emptied bladders.
Dropped back down to sea level.
My heart, which had been pinned at 160+ bpm for nearly an hour...
... slowed right back down,
and I felt damn fine.
We spun along chatting, the Eagles softly playing in my mind.
I honestly felt like I could do it all again.
It was short lived,
when we hit the next bump in the road my legs...
... straight up scolded me.
But, that's our hearts.
These amazing muscles that let us do all kinds of fun stuff, like...
Ripping On RaceDay
or Group RideDay
or PR day.
Riding home along the coast, throngs of beachgoers where frantically trying to find parking spots close the sand.
Then I remembered the pic I saw yesterday of beachgoers from the 50s, lean and fit...
... I was glad so see 'em getting out today and enjoying the summer weather,
simultaneously hoping they'll do a little more running and swimming,
and a little less barbeque and chips...
... gotta care for our hearts,
and inspire others to care for theirs, as well.
Maybe not at the kooky levels we enjoy...
... or, maybe they'd like that peaceful,
easy feeling we get
after slaying it.
---
Did you see this reader's only code?
Save $25 on any order over $100.
50 uses available.
Expires Sundee.
The code is: KNOWFUN
---
165.6 (gotta get this down)
7.5 hrs
PushUps PullUps Squats Nordics
20 minutes recovery
60 minutes reading + Journaling
Podcast:
https://www.strava.com/athletes/10248
KNOWLEDGE VS WISDOM VS FUN
KNOWLEDGE IS KNOWING HOW TO RIDE AN E-BIKE, wisdom is knowing that holding the throttle and softpedalling...
... isn't gonna get you fit.
Knowledge is knowing you need to eat after a ride,
wisdom is not consuming twice the calories you burned.
Knowledge is knowing you need to drink after a ride,
wisdom is knowing water and sugar and protein is all you need.
Knowledge is knowing you need to stretch,
wisdom is doing it every day.
Knowledge knowing how many hours you rode,
wisdom is knowing how to maximize your time.
Knowledge is wearing proper riding attire,
wisdom is knowing how to regulate your body heat.
Knowledge is knowing how to read,
wisdom is knowing how to read the race.
Knowledge is knowing what to pack before a race or ride,
wisdom is doing it the night before.
Knowledge is thanking you for reading,
fun is giving you...
... $25 off anything you order,
this weekend,
over $100,
... wisdom is limiting it to the first 50 readers who place their order.
The code is: KNOWFUN
---
166
7.5 hrs
PushUps PullUps
20 minutes recovery
60 minutes reading + Journaling
Podcast:
https://www.strava.com/athletes/10248
I HAVEN'T LOST A RACE IN 10 YEARS
I HAVEN'T LOST A RACE IN 10 YEARS, and I've raced a lot. 10-20 times a year, not including the group rides...
... which are basically races.
How do I do it?
Well, it goes back to a major breakthrough I had back then.
No matter how the race goes down, I win.
Here are a few examples of wins by learning...
- to fuel a lot more calories/hour
- save the power for the sprint
- control my weight to make it over the climbs
- get tubeless to avoid flats
- arrange my work to be rested before race
- to train with better riders and toughen up
- arrive to start plenty early to be calm and conserve energy
- find foods I like to be better fueled
- add salt to avoid cramps
- make friends instead of foes
... make RaceDay Bags to be better organized.
My losses have become pure gold and taught me so much.
As the great Ernie Hemingway said...
There is nothing great in conquering,
there is greatness in learning to become better.
Which I have distilled to...
PRs > KOMs.
---
164.2
7.5ish hrs
Pullups, Pushups, Squats, Nordics
20 minutes recovery
90 minutes reading + Journaling
Podcast:
https://www.strava.com/athletes/10248