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.

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:

Are wax chains supposed yo make any noise when shifting? When i freshly wax it shifting into the lighter gears, sounds smooth, but sometimes when I shift to the harder gears a little bit of a clink

hmmm usually it's the opposite. noisier in the larger rings. generally, they are super quiet until they need more wax. I prefer Ceramic Speed UFO. Is your chain new and the cassette old?

Yes chain is newish first rewax cassette is year old got a new tri bike last year

that's probably the problem. old chain was probably stretched and the old cassette is so worn it doesn't play nice with new chain. get a chain wear tool so you can stay on top of the changes in the future and extend the life of the cassette and front rings, too.

Ok will do. Im sure there is videos on how to use one

it's super easy. this is a good reminder for me to change my gravel bike chain... blog post inspo received.

Getting a new roadie soon so im gonna order a kit to match look out for order here soone

You might see a good match here: https://pedalindustries.com/pages/insiders ... haven't released these just yet.

Did you notice how I slyly worked in a shameless promotion to the convo?

There's like a million color options.

https://pedalindustries.com/pages/insiders

===

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

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

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.

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

I'm In!

===

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.

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.

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.

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