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
>
5 THINGS I'M WORKING ON THIS OFF SEASON
THE OFF SEASON isn't the... Time to get on the couch season. But, it is a good time to back it off. The main "it" being...
... training volume.
Now it is time to bank things for the coming year.
What can we do with the shorter days,
the freed up training time,
the unfocus?
Let me just call myself out right here...
... we can pay extra special attention to anyone who might have been inadvertently backburnerd.
Here are 5 less important things, than the above, that I'm personally working on...
- getting stronger via weight training
- improving my flexibility via stretching
- climbing ability via driving to longer climbs
- decreasing my weight via cleaning up my diet
- balance via moves and activities the require greater balance
... while decreasing my overall time commitment.
Other than actually driving to do longer climbs, and I'm talking about climbs of 60+ minutes...
... everything can be done at home.
Weight training, is easy to do first thing in the morning while my brain is waking up.
Stretching, while watching/learning on YouTube.
Cleaning up my diet, that's just picking better stuff at the grocery store.
Balance moves, for me that's a two-fer because Surfergirl, who apparently likes having me around, like to surf.
It just takes some commitment, and maybe...
... picking up some used weights off of Facebook Marketplace.
And, if we do it, we'll head into 2025 with a much better base than we ended with in 2024.
What are your 5 or 3 or 1 thing(s) to work on this off season?
===
Friendly reminder, the Ugly Sweater Jersey offer ends 10.28.
When you purchase an Ugly Sweater Jersey, we'll include:
- Matching Skull Cap $32
- Matching Socks........... $20
- Giant RaceDay Calendar ............ $37
... $89 dollars in product for FREE.
Check 'em out: https://pedalindustries.com/collections/ugly-sweater-collection
Check 'em out: https://pedalindustries.com/collections/ugly-sweater-collection
===
167.3 lbs
8 hrs sleep
No Strength Work
0 minutes recovery
30 minutes reading + Journaling
https://www.strava.com/athletes/10248
DEATH AND RACING
WHAT'S WITH DEATH AND RACING? My pal Brian is off to run (run! not ride) 100 freakin' miles. Ironman starts off with a 2 mile swim in the open ocean. For most competitors, Unbound's 200 miles are so outrageous...
... they are thrilled if they can finish.
Do we really believe...
... What doesn't kill me makes me stronger?
Why do we say...
... I'll rest when I'm dead?
What is the draw to push and push?
For example, 3 days after my surgery...
- I woke with my right eye almost swollen shut
- a nagging, persistent headache
- and a lot of fatigue
... did it keep me from going out for an afternoon spin today?.
Nope.
Why do we ignore our bodies, doctors, family, friends...
... and keep charging?
For me, and I'm guessing you...
- movement is the default
- sunshine is the antidote
- gulping air is euphoric
... this is how we live.
We might rest when we die,
the overwhelming challenge might make us stronger...
.. in truth, a lot of racing is discovering how mighty we really are.
===
And, yes, this a might special Ugly Sweater Jersey offer...
When you purchase an Ugly Sweater Jersey, we'll include:
- Matching Skull Cap $32
- Matching Socks........... $20
- Giant RaceDay Calendar ............ $37
... $89 dollars in product for FREE.
Check 'em out: https://pedalindustries.com/collections/ugly-sweater-collection
Check 'em out: https://pedalindustries.com/collections/ugly-sweater-collection
===
170 lbs
8 hrs sleep
PullUps, PushUps, Squats
20 minutes recovery
90 minutes reading + Journaling
https://www.strava.com/athletes/10248
RACING UGLY (SWEATER)
SOMETIMES THE START LINE reminds me of a bunch of peacocks. Fancy threads, trim bodies, glistening muscles, and beautiful, shiny machinery. Everyone nervously sizing each other up, and...
... none of it matters.
Don't get me wrong.
I love looking sharp,
polishing the bike,
feeling ready.
But, it's actually pretty fun to show up looking ugly...
- dirty bike
- ratty clothing
- hairy legs and scruffy face
... because some peacocks will be dismissive after a quick glance.
They'll fail to notice...
- the drivetrain is pristine
- the clothes are aero
- the body is ready
... someone is primed to get after it.
It's weird,
and it totally works.
Not on everybody,
just some.
We're wired that way.
To make quick assessments and move on.
Maybe it's a survival mechanism.
I was thinking about that today as my forehead showed the effects of the trauma endured in surgery this week...
... fluid pooled at my eyebrows making me look like a an old basset hound.
Uhhh-gleee!
So, let's celebrate it...
When you purchase an Ugly Sweater Jersey, we'll include...
- Matching Skull Cap $32
- Matching Socks........... $20
- Giant RaceDay Calendar ............ $37
... $89 dollars in product for FREE.
Check 'em out: https://pedalindustries.com/collections/ugly-sweater-collection
===
172.5
8 hrs sleep
PullUps, PushUps, Squats
20 minutes recovery
90 minutes reading + Journaling
A DIRTY LITTLE SECRET
AIN'T NOTHIN' WRONG WITH N+1 when it comes to bikes. We've all got our eye on something, needed or not. That's how I wound up with a gravel bike, which I love. But...
... N+1 isn't always the right answer.
After my brain injury, I was having trouble with my eyes tracking correctly.
It was annoying.
The gravel riding around here is pretty rocky, which was made extra challenging as my brain is healing.
I'd hit the rough stuff,
and the eyes would scramble.
Not the best feeling when you're flying downhill.
I had a HUGE breakthrough on Monday, right before my surgery.
My son came over for a quick MTB ride,
I think he thought it could be the last one,
and wanted to get dropped by the old man one more time.
Anyway, we're bombing down this single track that I hit all the time on my gravel bike and...
- my eyes are steady
- I have way better control
- going much faster than on gravel bike
... I realize, the MTB is much better suited to rough and rocky single track.
Doh!
Now, you might be thinking Of course it is ya dummy!
Which is exactly what I was thinking.
Here's the thing.
It's not N+1...
- I love road
- gravel
- mtb
... it's which 1 is right for the terrain.
And, that's my dirty secret
I like all kinds of terrain
and challenges.
--
171.5 (anxiety eating uh-oh!)
6.5 hrs sleep
PullUps, PushUps, Squats
20 minutes recovery
90 minutes reading + Journaling
CAN YOU OUT RUN ME?
THE FIRST THING THEY DID was check my vitals. They wanted to know if I was in good enough shape to receive the treatment. I just wanted to see if...
... if my body was as freaked out as me.
Me: How are the vitals lookin'?
Nurse: Are you a runner?
... my thoughts: apparently not, because I sure didn't outrun this...
Me: I ride my bike some.
Yes, I downplayed it because nobody gets what we do, right?!
But, maybe they should because it feels right nice to see these numbers and know they aren't by accident.
Meaning, heaven forbid, we find ourselves in this situation, it's dang nice to know we are ready to withstand the procedure.
Next, docs...
- numbed me
- knocked me out,
- screwed a jig into my skull
... to hold my head in place for MRI and surgery
Here is where God winked at me.
The tech operating the MRI looked familiar,
asked me if I knew how she was,
yep, I see her every Sunday.
As I slid into the machine, tears flowed down my face...
... I wasn't alone.
Next, I had a 2 hour wait for the gamma knife...
... my chance to crush all pros with a Bruce Bannon experience of my own.
72 minutes later, apparently brain radiation is precise,
I was back on my own two feet.
Me: How'd it go?
Doc: As expected, now go home and forget about it.
So, I did,
and will clear the thoughts asap.
Frustrations...
- finding the right medical solution takes work
- the insurance situation is a clown show
- still had to pay cash
... hours on the phone every day for months.
Takeaways...
- live healthy
- do our check ups
- follow up on oddities
... had I taken action sooner I could have preserved more of my hearing, and had fewer minor issues
Miracles...
- January brain injury discovers growing, non-cancerous tumor before the symptoms get a lot worse
- getting nowhere on good options, my pal Sten Kramer recommends
- Dr Duma, who is a leader in this field and just a few miles away
... are happening all the time.
Thank you for all the prayers, support and good vibes and thoughts...
... it makes a difference,
regardless of the outcome.
See ya soon!
166.2 lbs
6' 0"
45 beats per minute
99% blood oxygen
111/71 blood pressure
100% likelihood of returning to beast mode
20% chance of harnessing beast on demand (no change there)
DON'T JUDGE ME BY MY SKIN COLOR
I HAD TO FILL OUT SOME MEDICAL FORMS, don't we all?, and I could see the ethnicity question. I filled it out, and wished we had a better way to identify ourselves...
... one which is more accurate.
There is a story about a people that were fair and delightful.
At first, I thought it was so cringe.
Racist.
Then, I read a little slower and more thoughtfully.
They...
- dealt justly with each other
- had equal opportunities
- no class divisions
... how cool is that?
Upon reflection, they treated each other fairly and were delightful to be around.
Unlike most people...
... life isn't always fair.
Shift happens.
Maybe that's how we learn to be fair?
We get cheated at a race,
we understand how important it is to play by the rules.
A pullup bar broke,
I suffered a brain injury.
Not fair.
Or, was it?
When they scanned my brain, they found a non-malignant tumor.
Dang!
Sucks to be me.
But, I guess that's the thing about skin color. It doesn't mean much...
... it's what's inside that counts.
Anyway, we gotta get this thing out.
The main symptom I have is hearing loss in my right ear, which is why lately...
... I'm always trying to ride on your right side : )
The symptoms will get worse with time,
way worse.
Here's what fair:
I never in a million years would have made the connection or gone to the doctor to get my brain scanned.
No way.
I'm a healthy athlete... with my head in the sand on proactive health stuff - aka dumb!
Here's the plan.
Tomorrow, I'm getting into a giant microwave,
my entire body will be covered in ice so I don't cook...
... okay, that's not true.
The doc will use a gamma knife to nuke the hell outta that thing.
Think of a magnifying glass that burns paper, only this baby is radiation burning the lump in my skull...
... ie: tech that is cooler than electric shifting and hydraulic brakes.
Tech that is cooler than electric shifting and hydraulic brakes.
Apparently, I will feel nothing,
walk on out a few hours later...
... and ride my bike Wednesday (If I want).
Speaking of feeling,
if ya feel like praying for me and the docs...
... I'll take it.
Love ya all, wish us luck!
--
166.4 lbs
8 hrs sleep
PullUps, PushUps, Squats
2 minutes recovery
90 minutes reading + Journaling
GOD MADE ME TO...
AS ATHLETES, we almost always feel out of place. Bad at eating, bad at sleeping, bad at couchpotatoing, bad at being "normal"...
... until we realize we have muscles, tendons, and heart.
We can chase down anything.
We aren't meant to eat crap,
shun sleep,
lay around.
As the great Eric Liddel said...
... God made me fast, and when I run, I feel his pleasure.
Believe in God or not, that adrenaline feeling is...
- unmistakable
- addicting
- powerful
... because that is how we are meant to live.
And, as long as we can,
we will.
--
164.2 lbs
8 hrs sleep
No Strength Work
0 minutes recovery
90 minutes reading + Journaling
SHAME ON... (another FREE giant RaceDay Calendar offer)
AFTER PASSING, BUT NOT BEING PASSED, by the same guy 3 times, after seeing a competitor cut the course to jump ahead of the rider blocking 7 of us on the single track, after going off course countless times, after realizing it wasn't gonna be my day and heading straight back to the car...
... the promotor waived me by.
He knew I was off course,
was just glad to get me back on course.
At that point, I had a serious conversation with myself.
Not...
- if the promotor and officials don't care enough to mark the course properly
- if course cutting is going to be rampant and tolerated
- if we should have been on mountain vs gravel bikes
... not any of those things.
What could I have done better?
Oh, trust me, the list is long.
But, the serious part of the conversation revolved around...
- Am I doing too much?
- Do I need a break?
- What is the point?
... this year has already presented me with all kinds of off-the-bike challenges.
Perhaps the rush to get back to normal after the brain injury was too much, too fast.
Maybe it is time for a reset,
a reevaluation?
In a sense, I'm glad today turned out the way it did because as we roll into the end of the year...
... it is a wonderful time for reflection.
What we can do better...
... spiritually, socially, mentally, and, yes, physically?
The timing is perfect.
I've had Tuesday on my RaceDay calendar for months...
... not a race or training,
Yeah, to make the RaceDay Calendar function properly...
... EVERYTHING WE WANT TO GET DONE, must be on there.
Here's the dealio.
When you purchase a Chroma Jersey, we'll include...
- A Giant RaceDay Calendar. $37
- Pair of our Race Gloves........... $35
- Pair of our Race Socks ............ $15
... $97 dollars in product for FREE.
CLICK TO PURCHASE
- Weeks are Monday through Sunday, so see the entire race weekend
- See all the annual goals at once
- 27" Wide x 48" Tall
CLICK TO PURCHASE
--
164 lbs
7 hrs sleep
No Strength Work
0 minutes recovery
30 minutes reading + Journaling
FREE GIANT RACEDAY CALENDAR
THE LAST FEW WEEKS HAVE BEEN HECTIC. When that happens, I tend to increase (by a lot) the comfort food. Which means...
.. I've put on a few pounds.
And, I'm happy about that.
What?
A race nerd happy with a few extra pounds?
What in the heck is the world coming to?
Welp, consider these facts...
- it's going to be 39 degrees at the start
- the prospect for wind is alway high
- my competitors are bone thin
... and a little insulation is sounding smart.
For a race nerd, I'm already a little heavy...
... at least for climbing.
But, this course bills it self as mostly flat.
Am I banking only on my blubber?
Not even.
Planning to start with the following...
- a warming base layer
- bibs with pockets (extra fabric)
- my skull cap under the helmet
- pro jersey
- Fly Vest (talked about yesterday)
- arm warmers
- KOM jacket
- Camelbak
... and it'll all come off in that order.
The KOM jacket,
at the start.
After one lap,
I'll ditch the vest and warmers.
Should be in the 50s by then.
I'll also swap Camelbaks...
... complete units, not just the bladder.
I'm going with Camelbaks for two reasons...
- a little extra warmth on my back
- a good chuck of the course is single track
... plus, there's bound to be sand in the high-desert, and bottles would be that much more tricky to drink from.
The start is at 7am,
and, it is 110 miles away.
I could go early in the morning,
but, I think it will be more restful to go tonight and sleep in the van.
I'm tell you all that because we have two choices...
- moan and groan
- see the advantages
... when we see less than ideal conditions.
Increase our odds of success always happens...
... when we see the good that can happen.
Which is exactly how...
- the founders of this country
- the immigrants legal and illegal
- the willing and unwilling to come
... made it here, and flourished.
The saw what was possible,
took gambles,
worked hard.
We celebrate that every time we vote.
I'm wearing this jersey a lot this month,
as a reminder to all who see me.
And, I think I'carry that spirit right into the new year.
Here's the dealio.
When you purchase this Patriot Jersey, we'll include...
- Giant Patriot RaceDay Calendar. $37
- Pair of our Patriot Gloves ........... $35
- Pair of our Patriot Socks ............ $15
... $97 dollars in product for FREE.
Buy Now!
Buy Now!
Why this Giant RaceDay Calendar is so awesome...
- Your goals are front and center
- You can see the whole year at once, 27" Wide X 48" Tall
- Weeks are Monday thru Sunday, so you can plan your weekends around the race
When you purchase this Patriot Jersey, we'll include...
- Giant Patriot RaceDay Calendar. $37
- Pair of our Patriot Gloves ........... $35
- Pair of our Patriot Socks ............ $15
... $97 dollars in product for FREE.
Buy Now!
--
164 lbs
8.5 hrs sleep
No Strength Work
20 minutes recovery
120 minutes reading + Journaling
THINGS I'VE BEEN WORKING ON
MOST OF WHAT WE DO OVER HERE stems from my pet peeves. Things that drive me crazy, or are just flat out missing from the marketplace. It takes time to develop...
... but, it's totally worth it.
Packing for rides and races used to be a chore...
... hence, the RaceDay Bag™.
So, what's next, that we gotta have?
Should I wait 'till 100% ready?
No, because you might have some insight.
Here's one of 'em.
The Fly Vest.
What it does...
- A hole to access the jersey pockets alleviating need for vest pockets or moving things to jersey when vest is stowed away
- It's a super lightweight vest which easily fits in a jersey pocket
- Wind/waterproof fabric keeps you warm
... while being extremely aero and form fitting.
We're in the final stages of prototyping.
What else is coming?
Stay tuned...
--
164.9 lbs
8.5 hrs sleep
PullUps PushUps
20 minutes recovery
120 minutes reading + Journaling
BROKEN ISN'T THE WORST THING THAT COULD HAPPEN
When making a purchase I always go for the best quality available. I like things that last a long time and are extremely reliable. Given enough time and wear and tear...
... nearly everything breaks.
Here's the truth I've discovered, and it's not just bike parts...
... the replacement is almost always way better.
I was reminded this on a ride recently with a heartbroken friend. The love of his life...
... had left.
Having had my own share of love gone wrong, I could relate. I could also share the big picture, everyone of those girlfriends was replaced with someone better...
... and finally with Surfergirl.
Just this week my bookkeeper let me know she was retiring. If you're looked for a good one, reasonably priced bookkeeper lately, you know they are hard to find. I asked my CPA for a referral...
... not only does he offer that now, but at a much better rate than I was paying..
My chief designer moved on 2 years ago, best thing that happened to the business in a long time. Forced me to rethink the entire process and put what is now, I believe...
... the finest experience in the industry.
Of course, we've all hit a nail, had the tire go flat, and realize there's just no way to proceed without getting...
... and brand new bike.
The real question is...
... should we wait until things break?
---
165.3 lbs
8 hrs
PullUps PushUps
20 minutes recovery
90 minutes reading + Journaling
HOW WE SET IT UP IS MORE THAN HALF THE BATTLE
BACK IN THE DAY, literally 20 years ago, I was racing Super-D. My set up was cutting edge. From a skinsuit, to a TT helmet, to moto goggles...
... I did everything I could to go fast downhill.
For my first Nationals, the tires of choice were a whopping 2.0.
How fast?
Fast enough,
trust me.
But, that's not the point because I'm rockin' the same width of tires this weekend at...
... the state gravel champs.
What?
2.0s?
Yes, and check out how wrong the look on my gravel racer...
... so wrong, they're right!
Why are they right?
Because the course this Saturday is gonna be sandy and rocky.
Why should you care?
Well, the point isn't that we all need to throw big, knobby treads on whatever bike we're riding.
The point is a proper set up...
- A surgeon has all the tools perfectly laid out
- A cook first preps all the ingredients and necessary equipment
- A painter sands the old paint, primes with primer, then applies the new colors
... can slay the day.
And, a racer sets up their equipment dependent on the course and its various challenges.
---
164.4
8 hrs
No strength
20 minutes recovery
90 minutes reading + Journaling
Follow me on Strava - https://www.strava.com/athletes/10248
THERE'S NOT ALWAYS NEXT YEAR
I'VE SAID IT, and I've heard it. We all have, at one time or another. Mostly, the sentiments are genuine, logical, sensible. We want to do something, but we put it off. It is, after all, ...
... just a bike ride or race.
There will be next year.
That's what these guys said.
RS was hit by a car this year,
he'll be fine, the bike not so much.
AS, went to Xterra Worlds,
got food poising and couldn't start.
WH, made it into Kona,
2 months later diagnosed with cancer.
What if it wasn't a bike race, but...
- A phone call to a dormant friendship
- A conversation to say sorry
- A chance to do good
... someone who needed us?
Last week, I got an amazing meal at Chipotle. I can be a kinda high maintenance when I order, so I like to go in person. But, I was pressed for time and ordered online.
Someone made it with passion and care.
I thought I'd try it again the next day, see if the same lady was making magic for the to go orders...
... there she was.
Were you working to go orders yesterday?
Yes.
It was great!
She smiled, I grabbed my food and headed out the door.
Go back and do better.
Huh?
Go back... get your wallet out.
Really?
Really.
Who has cash these days? Seems I have less and less in my raceday wallet, but the night before I'd been impressed to get some cash when checking out at the grocery store.
Just a $20.
Miss?
Yes.
Thank you.
I have no idea if she needed the cash, I only knew...
... sometimes there isn't another race or ride or opportunity.
---
164.3
8 hrs
PullUps, PushUps, Squats
20 minutes recovery
90 minutes reading + Journaling
Follow me on Strava - https://www.strava.com/athletes/10248
WHAT A HIGH HEART RESTING HEART RATE MIGHT BE TELLING YOU
ON THE START LINE, it's not uncommon for me to see a triple digit heart rate. Nothing is going on, I'm just standing there, and sometimes for up to 20 minutes...
... I like to line up early if it's a mass start race.
Failure to do so, can potentially lead to starting so far back it can be impossible to get to the front...
... where the action is.
But...
- why is my heart racing?
- is it a good thing?
- or, a bad thing?
... it's certainly not my normal.
My normal for just standing around, is in the 50s
Another example.
Today, I had an opportunity to speak in public.
A rare occurence.
On a whim, I started Strava when it was my time to present.
HR = 58
Looking down at my notes, I saw my the rate had jumped.
HR = 101
I get why my heart rate would increase...
- on the start line
- surrounded by competitors
- adrenalin pumping and priming my body
... that makes sense.
But, why before...
- speaking in public
- mostly to friends I know
- with plenty of time to prepare
... that doesn't make sense.
Does it?
Or, maybe it's a sign that stress is approaching...
... and I'm ready to rip.
===
164.3 lbs
8 hrs sleep
No Strength Work
20 minutes recovery
30 minutes reading + Journaling
https://www.strava.com/athletes/10248
WHERE ARE WE?
IT'S THE OFF-SEASON for most around here, which means the focus on training is dialed way down. We still get out and do our thing, but it's different. I prefer...
... activities where I might get lost.
The beautiful result of that is I find a lot of secret trail and routes.
Usually, I'm alone.
When someone joins me on one of these adventurous Saturdays, I inevitably hear...
... where are we?
Mind you, we are riding from our homes.
It's not like we drove some place new.
It happened today.
Granted the fog was nuts along the coast.
Still when we shot offroad,
up a stout little hill,
hit a single track...
... then, descended into a neighhborhood.
I knew he was completely turned around.
Did I tell him where we were?
Of course, not.
Where's the fun in that?
The fun is not so much in getting lost, as in...
... finding out way back to where we know we should be.
===
163.4 lbs
7ish hrs sleep
No Strength Work
10 minutes recovery
30 minutes reading + Journaling
IF LOWERING THE PRESSURE IS FASTER, THEN...
NO MATTER WHAT TYPE OF TERRAIN we're riding on, the current thinking and trend is that wider is faster. I fought that for a long time. Then, they added...
... lower pressure is even faster.
Oh, jeeeeezzzzz!
It's just so dang hard to go with the counterintuitive...
- Skinny seems more aero and is lighter, therefore, faster.
- Low pressure seems like its going to have the same effect as velcro, therefore, slower.
... which is why it is so easy to resist the counterintuitive.
But, truth is truth...
... and wider, with low pressure is definitely quicker.
The more challenging the terrain,
the bigger the gains in speed and comfort with lower pressure.
Which come to think of it,
isn't really all that counterintuitive.
We experience this all the time.
The rougher life gets,
the more it wants to get us off track...
... the more we need to lower the pressue.
Keep our cool,
swiftly get back on track.
Just like the darn tires are doin'.
===
163.4 lbs
8.5 hrs sleep
No Strength Work
30 minutes recovery
60 minutes reading + Journaling
THE BENEFITS OF BACK TO BACK HARD DAYS
YESTERDAY WAS ROUGH. We resurrected one of the toughest rides we ever do. It's called Hot Laps because we set up a 15-20 minute loop...
... then chase each other all out for an hour.
Not easy.
Because the site lines are pretty good...
... there's always someone to chase, or be chased by.
The reason this is so insidious is it's always after a challenging ride the day before.
So, back to back hard days.
Crazy?
Stupid?
Maybe, but check out this confirmation bias.
The Fast Talk podcast just released an episode detailing how the small country of Norway is so relatively...
... dominant at endurance events.
If you follow track, and I do, then you know Jakob Ingebrigtsen has been blasting the record books...
... and wondering how?
One of his methods involves back to back hard training.
He does the two sessions on the same day.
The rest of his 100+ miles of running per week are done in Zone 1 and 2.
This allows him to be fresh and go really deep on the hard day(s), while still building all kinds of aerobic capacity the rest of the week.
Will it work for you?
I don't know.
It has, however, worked for me.
Quite successfully.
Am I really going to completely resurrect the training now,
at the end of the season,
in the off season?
No.
Not all in.
But, since a few of are willing to commit to the concept,
we're going to keep the structure in place for next year.
===
162.5 lbs
8ish hrs sleep
Pull Ups, Push Ups, Squats & Stuff
30 minutes recovery
120 minutes reading + Journaling
IS TADEJ READING THE BLOG?
Sometimes I think Tadej Podacar, the current greatest cyclist in the world, reads this blog. For example, I just listened to the podcast he was on with Peter Attia and there was a shocking revelation...
... Tadej lifts weights all year long!
Just like I've been preachin' for years.
Anyway, lately I've been slacking.
I started doing the strength stuff throughout the day instead of...
... hitting it every morning, first thing.
When I made the shift, it went pretty well for a few weeks.
Work for an hour, take a break and...
... do a rotaion.
But, lately I've noticed my overall effort and commitment has been slipping.
A lot.
That stopped today.
Here is my massive list of rules...
- lift (almost) every day
- keep it simple
- low reps
... anybody can do that.
My main three moves are...
- PullUps
- PushUps
- Squats
... in that order.
I rotate through those 3, and sometimes a few others, then do it again.
Takes 20 minutes, max.
The key is to schedule it,
then do it.
Like Tadej.
===
164 lbs
8 hrs sleep
Pull Ups, Push Ups, Squats n stuff
20 minutes recovery
60 minutes reading + Journaling
https://www.strava.com/athletes/10248
HEART TO HEART TALK
MY PAL ASKED HOW THE RIDE WAS this morning. He'd missed, again. I had to be truthful...
... it was barely ok.
Why?
Well, it's just not the ride it used to be.
How so?
Remember a few years back, we were smashing it. Finishing the 22 mile, hilly loop in just over an hour. Now, it's at least 5-7 minutes slower.
Hmmm...
Yeah, and we don't come anywhere close to our old times up The Wall, either.
What are you going to do about it?
And, this is where the truth came in.
Fact is, I'm just as much to blame as anybody...
- taking weak pulls
- sitting a little too long on wheels
- chasing any attacks, but not counter-attacking
... and he let me know that's shameful.
Remember, how I used to attack and kill myself?
Yeah.
And it would rarely work, almost always leaving me too smoked to sprint for the finish?
Yeah.
Why aren't you doing that?
Ouch, that one hurt. I wasn't going for it, because I was being lame.
Saving the energy for some ego-stroking finish vs...
... using the ride to push myself regardless of the outcome.
Kudos to all those who...
- have been attacking
- doing the strong pulls
- counter-attacking for the win
... you know who you are.
And, I know you are awesome.
===
164 lbs
7ish hrs sleep
Pull Ups, Push Ups
10 minutes recovery
30 minutes reading + Journaling
https://www.strava.com/athletes/10248
COMMITMENT
EVERY ONE HAS A DIFFERENT WAY of expressing their level of commitment. That's cool, but it might be...
... useful to get real about it.
Especially, since many of are entering the off-season.
I'll make it easy.
If I'm committed to my spouse,
would I have a mistress?
If I'm committed to my health,
would I balloon up for a few months?
If I'm committed to my business/employer,
do I have a side hustle?
In other words, if things are changing from season to season...
- food
- sleep
- training
- weights
... is our commitment consistent?
Are we committed?
There's nothing wrong with...
- not being committed
- flirting with commitment
- pretending to be committed
... it's just a heckuva a lot harder to be our best if we're half-hearted about it
That's why we don't quit...
... we commit!
===
Last invitation...
Hundreds of collegiate athletes have been devastated throughout the South East Region - campuses destroyed, classes paused, competitions cancelled.
Together with Torq USA, Pedal Industries will donate proceeds from this jersey to the South Eastern Collegiate Cycling Conference Teams and Students impacted by Hurricane Helene.
Thank you for your generous support and consideration.
===
164.7 lbs
8 hrs sleep
Pull Ups, Push Ups
20 minutes recovery
60 minutes reading + Journaling
https://www.strava.com/athletes/10248
CLARITY AND BREVITY
WE CAN MOVE SO MUCH QUICKER and be so much more effective when things are clear and concise. I can't think of a single instance where...
... our results could be so much better.
This was on my mind as I set up yet another Page view on my Wahoo.
What would be the minimal about of useful information for training?
I narrowed it down to...
- heart rate
- watts
- rpm's
... which I like then the terrain is rowdy.
On a smooth road...
- heart rate
- watts
- speed
... seems more relevant.
Why these two different views?
Well.
Simple, really.
When it's rowdy with dirt, rocks, up, down, tight turns...
... aerodynamics are much less relevant.
Keeping an eye on heart rate, and staying within a target range, seems more useful to me.
However, when it's smooth and straight and fast...
... speed changes are easy to see as we adjust our body position.
On the road, I'm more interested in figuring out how to maintain a certain speed while keeping the heart rate in check and the watts required down.
In both instances, it's all about efficiency.
Which is why I was so perplexed at the promoter's sloppy (lazy?) work for an event I'm planning on...
- Distance we are covering literally just doubled on the website
- Course map, almost impossible to locate
- Promotion, weak, at best
.... somethings are just doomed to fail.
But, not us.
We wade through the nonsense and...
... focus only on what makes sense.
===
164.3 lbs
8 hrs sleep
Pull Ups, Push Ups
20 minutes recovery
60 minutes reading + Journaling
https://www.strava.com/athletes/10248
THINGS I WON'T LIE ABOUT
THERE ARE LOTS OF REASONS to hide the truth. Secrets we have learned or want to protect regarding...
... how to rip on raceday.
At least, that's how some people play it.
Then, there's just the brutal truth nobody wants to hear.
I was thinking about that today as I watched one dude completely lose control of his emotions because another was late.
I had to ride away.
The level of seething vulgarity was astonishing.
We're talking about a MAMIL. (middle-aged man in lycra)
Not a good look.
What does that have to do with secrets?
I dunno.
I do know.
There are reasons to good get super upset...
... when we make bad decisions.
My top 5 bad decisions...
5. Irregular sleep patterns
4. Obeying the sugar addiction
3. Not knowing basic mechanics
2. Drugs and alcohol
1. Putting sport before what's important
My top 5 good decisions...
5. Treating my body as a temple
4. Demonstrating self-mastery
3. Pursuing excellence
2. Daily Strength Work
1. Putting what matters most first
In case you're wonderin',
this is a general list, not my personal battles...
... that's a secret.
What's not a secret is this...
Hundreds of collegiate athletes have been devastated throughout the South East Region - campuses destroyed, classes paused, competitions cancelled.
Together with Torq USA, Pedal Industries will donate proceeds from this jersey to the South Eastern Collegiate Cycling Conference Teams and Students impacted by Hurricane Helene.
Thank you for your generous support and consideration.
===
163.7 lbs
7.25 hrs sleep
Pull Ups, Push Ups
10 minutes recovery
30 minutes reading + Journaling
THE NEW GUY SURVIVES
IT'S ALWAYS RISKY INVITING the new guy. Dude expresses interest, I say join us on our easy day. He commits...
... shows up in a t-shirt, sneakers, helmet unbuckled.
Yeah, I'm that much of a snob to question those choices.
Instantly, I thought...
... We should skip the steep, rutted single track for his first gravel ride with us.
No,
no,
no...
... he was having none of it.
Well, Hot Dang! if he didn't shred it like it was nothin'.
Serves me right for judging gym shorts by their... fabric?
And, that's not even the best news.
We've upped our numbers on this new ride, dubbed Dusty Shins, by a whopping 50%!
From 2 to 3.
You might be asking yourself...
... Why would The Ol' Diesel try and start a new group gravel ride?
Well, I have a theory...
- There's a whole bunch of cool cats in the world that I'll never get to know unless I get 'em bike ride.
- Most of us are workin' too hard, and playin' too little
- And, could use a little extra socializin'
... and a question.
Who ya gonna invite to join you on your superdupereasypeasy ride?
===
163.1 lbs
8 hrs sleep
Pull Ups, Push Ups
20 minutes recovery
30 minutes reading + Journaling
CONSIDERING A QUIVER KILLER? HERE'S A PRO TIP
THREE MONTHS IN TO COMMITTING to project Quiver Killer, and I can tell you whether or not it's working. The idea being are there benefits to rolling...
... one bike to rule them all.
I sold the amazing BMC Team Machine, as soon as the Crux was built up and I had two wheel sets.
One for road,
one for gravel.
The goal was to optimize for gravel racing by riding only one bike.
It's safe to say the 3rd at Gravel Nationals was a good confirmation of the plan.
But, the big question still remained...
... Isn't a pain swapping wheels and aligning brakes all the time.
To which I can say, Yes it was a pain...
... in the beginning.
I'd already purchased the same hubs and rotors for each wheels set.
Surprisingly, that wasn't enough.
Adjustments to the calipers were annoying necessary.
It took a while to realize this pro tip...
- Leave the calipers alone.
- Keep fine tuning the trueness of the rotors
- Until they slot right in and spin without rubbing
... it's a thing of beauty.
===
In case you missed it:
We invite you to help out...
Hundreds of collegiate athletes have been devastated throughout the South East Region - campuses destroyed, classes paused, competitions cancelled.
Together with Torq USA, Pedal Industries will donate proceeds from this jersey to the South Eastern Collegiate Cycling Conference Teams and Students impacted by Hurricane Helene.
Thank you for your generous support and consideration.
===
163.85lbs
8 hrs sleep
Pull Ups, Push Ups
20 minutes recovery
90 minutes reading + Journaling
SUPPORT BLUE RIDGE STRONG
We invite you to help out...
Hundreds of collegiate athletes have been devastated throughout the South East Region - campuses destroyed, classes paused, competitions cancelled.
Together with Torq USA, Pedal Industries will donate proceeds from this jersey to the South Eastern Collegiate Cycling Conference Teams and Students impacted by Hurricane Helene.
Thank you for your generous support and consideration.
YOU'RE NOT ON TUBELESS?
LOOKING OVER THE SHOULDER OF He With Big Tribe, I felt a little bit of pity. Not just me, but three other concerned riders rolled to the man fixing a flat and asked...
... You're not on tubeless?
Not that there's anything wrong with tubes.
But, tubeless has been a game changer for me...
- lower tire pressure
- faster rolling
- self-sealing
... because it's so much more durable.
For example, yesterday I must have picked up a small sliver or something. When I checked my tires last night, the rear was quite low.
For whatever reason, the sealant didn't close the hole completely...
- I checked the tire
- found the spot
- stuck in a dart
... took less than a minute to do.
Woke up this morning and the tire pressure was perfect.
I'll probably ride that tire for another 1000 miles, or more.
My poor friend, had to...
- take off his wheel
- remove the inner tube
- check the inside of the tire
- insert a new tube perfectly
... unfortunately, it didn't go well.
Then, and this is not uncommon, It burst upon airing up.
Probably still had a thorn in there, or he didn't put a patch on the inside of the tire, or perhaps a fold in the tube.
Whatever it was, the fact remains, he had to do the entire procedure all over again.
Most new bikes, wheels and tires, are tubeless ready.
Tubeless is so much easier, and efficient.
Why don't do it?
There is a cost to convert, a legit reason to wait for a necessary bike/wheel upgrade.
But, I think it's something else.
This was true for me.
It seemed like magic,
and that was scary.
I was unsure I'd be able to master the new technology.
I let my fears hold me back instead of...
... moving forward with a better solution.
Here's how to do it: https://youtu.be/rTCgv6MzYzI?si=qvBwuJdMqzPb_WX4
===
163.8 lbs
7.5 hrs sleep
Pull Ups, Push Ups & Stuff
20 minutes recovery
30 minutes reading + Journaling
THE HOLY GRAIL
TRAINING IS TOTALLY DIFFERENT FROM RACING. When something goes wrong in training, sure we hustle to get things back on track, but we're not killing ourselves. We're making sure...
... it's done right.
If we could just remember...
- a flat
- broken chain
- loose bolts
- bald tire
- empty bottle
- outta nutrition
- drained battery
- worn pads
... won't kill us, and...
- perfect equipment
- proper nutrition
- enough liquid
- charged batteries
- clean lines
- great coaching
- sideline support
- ideal weather
... won't make us win.
It's the cumulative effect of bad things and good things stacking up...
... that make all the difference.
So, when it's all going sideways,
we take a breather,
regroup.
When it can't get any better,
we pause for moment,
with gratitude.
Whatever the sitch...
... we keep on charging towards our holy grail
===
164.7
8 hrs
Pull Ups, Push Ups & Stuff
30 minutes recovery
90 minutes reading + Journaling
Check out PEDALindustries.com
WILLING TO GAMBLE?
GAMBLING IS A VICE, everybody knows that. It can be addictive, life destroying, all consuming. Yet, there is every reason to believe...
... gambling is good.
What?!
Yep.
Because, when you think about it, that's exactly what we are doing...
- when we train for a race
- invest in equipment
- hire a coach
... we are betting on ourselves.
To win.
To do our best.
To shock the world.
Which is exactly what Tadej did today.
Rolled the dice,
on a ridiculously long-range attack,
against the very best riders in the world.
Stupid?
Arrogant?
Audacious?
That's what it takes.
Are you ready to place that bet?
===
165.6
7.5 hrs
No Strength Work today
10 minutes recovery
60 minutes reading + Journaling
Check out PEDALindustries.com
CARROT STICKS
IT HAD BEEN ABOUT 10 MILES since I'd last seen the crew. Apparently, they even stopped to wait for me at some point. I was too far back to catch. My friends are so kind...
... when they are not stomping on the pedals.
Swami's Long is, by far, my favorite loop,
with a few of the local hitters,
and National Champs...
... I couldn't resist.
It was a real carrot and stick ride.
I'd start coming off the back,
and claw my way back on.
When the elastic was about to snap,
I'd put in the last ditch effort.
The carrot of a solid draft is tasty.
Eventually, on W. Lilac, which is like a Disneyland ride with twists and turns and ups and downs...
... the stick of being dropped clobbered me.
It wasn't enough to prod me back to the group.
There was no more pace in my legs to pick up.
Am I happy about that,
being dropped?
100%.
It's a gorgeous ride.
Am I happy about today's numbers, which well off what I was doing a few years ago?
Well, yeah, I think I am.
Today's effort was almost a mirror image of Gravel Nationals a few weeks ago.
One big difference.
I was very tapered for that big A race in Nebraska,
and mostly tired this morning from a pretty big week.
What's it mean?
I think it means I'm track for the last race of the year.
Gravel State Champs.
===
Just a side note... yesterday I was having a bit of a Woe is me moment. Battling with doctors and insurance and all that goes along with that. I was tired, and kinda bummed.
Feeling a little defeated.
When I went to bed, I thought The hell with it I'll just ride by myself in the morning wallow in my sorrow. Not a great place to be mentally or spiritually or socially.
When I woke up, after a solid sleep, it was early.
I had new thought...
... Screw this, I'm gonna ride with my friends.
Ain't nothing like some zzzzzzs
and friends,
and watts...
... to get the ol' soul back on track.
Am I right?!
===
164.8 (only way i'm gonna finish with the group is drop 5)
8 hrs
PullUps PushUps
10 minutes recovery
30 minutes reading + Journaling
UNDER THE COMMUNAL TENT
I'M NOT MUCH OF A TRUE CAMPER, but, I do love tents. Especially, at the races. There's not much better than...
... gathering at the tent.
Pre-race.
Post race.
On bikes.
Off bikes
Don't matter.
It's like an outdoor locker room, oddly private...
... with all kinds of energy.
Michael and I were talking about it this week, how the kids...
- Jr High
- High School
- College and Universities
... are so good at brining everybody in.
That's often where they best bond with each other,
feel the confidence of the seasoned kids,
buoy up the newcomers.
Sometimes, that's the best part of going to an event.
Here are some design inspirations...
===
162.7
7.5 hrs
PullUps PushUps
20 minutes recovery
90 minutes reading + Journaling
WHY I SIGNED UP, WHEN NOBODY ELSE IS GOING?
WELL, I PULLED THE TRIGGER on a race that only a handful of people have committed to. It's not cheap. It's not close. And, No, I didn't do it...
... because I'll probably win.
I mean Who wants to be the State Gravel Champion of nobody?
Not me.
I punched in my info,
finger-approved the CC charge,
because I want this to be a huge success...
- the course looks cool
- they're feeding us something delish
- we get a chance to earn the State Champ sleeves
... gotta get that momentum going.
That's how events get huge,
and eventually start selling out the first day Reg opens.
Bike Reg has two cool data fields...
- Who's Registered - lets you see the competitors in your category
- Race Predictor - gives an idea on how we'll do
... I love that..
If we see a good chunk of humanity is signed up, it's exciting.
Whether Race Predictor thinks wer're gonna get clobbered or should crush it, there's always some way to find motivation there.
The moral of the story is...
... if you see a race you want to succeed, do something about it.
Oh, and if you're in the SoCalSoNev USACycling District...
... get signed up before it sells out!
===
163.1
7.5 hrs
PullUps PushUps Squats
20 minutes recovery
60 minutes reading + Journaling
GIGO - YOU'VE BEEN WARNED
NEARLY 70 YEARS AGO, at the dawn of the software programming age, Army specialists William D. Mellin explained that computers cannot think for themselves...
... sloppily programmed inputs inevitably lead to incorrect outputs.
What does that have to do with my Wahoo?
Nothing,
and everything.
But, before we get there the default phrase is...
... garbage in, garbage out.
Simplified: GIGO
As athletes, what kind of garbage should we avoid?
- processed food
- most breads
- refined sugar
- packaged food
- recreational drugs
- inadequate sleep
- massive amounts of caffeine
- refined sugar
- alcohol
- going hard every single workout
- smoking
- sitting for extended periods
- mindless scrolling
- porn
- refined sugar
- seed oils (I'm not super read up on this one)
What should go in?
Keep it simple.
Eat food who's ingredients you can identify...
- eggs
- vegetables
- fruits
- meats
- nuts
... just by looking at the plate, you know what you're eating.
Get plenty of sleep, and rest. If in question, get more than you think you need...
... simply by going to bed earlier.
Drink plenty of good water, you know so your pee doesn't look like gold the way it does after a super long ride or run or swim.
Vitamins, supplements, etc...
... work with a functional health doctor, start with a blood test.
In a nutshell, when avoiding GIGO...
... remember to K.I.S.S.
Speaking of keeping it super simple...
... I came into a leaf covered turn a little hot today.
this is exactly why I developed a lightweight, breathable glove that can be worn all year long.
Right now, it's buy one pair, get the second pair free.
https://pedalindustries.com/collections/socks-and-gloves
165
8.5 hrs
PullUps PushUps Squats
20 minutes recovery
120 minutes reading + Journaling
PEACEMAKING
I'VE BEEN INVITED TO SPEAK on the subject of peacemaking. Weird, I know. For someone who manufactures angst on the start line...
... this is going to be a challenge.
For years, I've known generating a little pissedoffness...
... can sharpen the senses, and increase the wattage.
So, I'd come up with some fake backstory on some unsuspecting competitor.
They'd never know.
It's an immature idea, but...
... I know it's origin.
Early on, as I got into racing...
... I really got into crit racing.
Trust me, there's nothing like the adrenaline spikes from..
- banging elbows
- getting cut off in a turn
- being swarmed in the final meters
... it's a most powerful drug.
Because, we don't just feel threatened...
we're dodging bullets.
So, Joe Racer shows up at the next race and it's real easy...
... to harness that negative energy.
Eventually, I got over it.
It was simple, really.
I gave most people the benefit of the doubt, and stayed clear of the turds.
Which is why I almost always find myself making up some kooky gossip on...
- a fellow competitor
- doing their best
- to be safe
... it works, so I do it.
And, to be honest, most of the time it's the racer I'm lined up next to, smiling and introducing myself.
Doltish, I know.
But, here's the thing
- sometimes the danger is f'reals
- we have every right to be ticked off
- especially if the actions are intentional
... like the turd who ran me into the barriers a few years ago.
When that happens, we can...
- turn the other cheek
- be confrontation and contentious
- seek first to understand, then be understood
... we have choices.
That turd who tried to ruin me nearly did me in...
- I hit the barrier,
- shredded my jersey,
- and bled all over my arm, body and bike.
... turning the other cheek seemed like the best option
I was exhausted from the race,
and tired of being angry.
It was getting me nowhere.
And we want to go places...
... am I right?
164.8
7.5 hrs
No Strength Work
10 minutes recovery
120 minutes reading + Journaling
SCREEN TIME
THE FIRST TIME I MONITORED MY WEEKLY SCREEN TIME, I was blown away. How could I possibly be spending so much time looking at my phone...
... when I could be riding?!!
But, what about my Wahoo screen?
How much time do I spend looking at that?
And, if our minds can be altered by what goes in via that phone...
.... what does that say about what we see on our bike computers?
I'm doing an experiment to keep my mind fresh and clean.
Phone - no screen time before Noon. Get the day started off unpolluted.
Wahoo - only 2 metrics, heart rate and cadence.
Why only those two?
Well, lately I've noticed when things are getting spicy I'll look and see a high power number and think...
... Oh, that's really hard just hold that.
Meanwhile, my heart rate is ticking along way under max bpm.
Before you get all bro, are you even warmed up, yes, this is well into the ride.
What I'm hoping for is to push harder, earlier in the effort...
... without freakin' myself out.
As for the cadence, when really getting after it...
... it's always good to see if I'm in the RPM sweet spot.
And, it's not just the hard efforts.
Same goes for the easy days.
Often, I'll look down and see the HR is Zone 2, but the watts seem too high, and I'll back it down.
Meanwhile, I'll still be recording all the other data to look at post work out.
In other words...
... gonna do some old school HR based training.
Nothing like the off-season to mess around.
===
166.1 (been getting a little carried away on Sundays)
8 hrs
PullUps and PushUps and Stuff
20 minutes recovery
120 minutes reading + Journaling
THE GREATEST EVENTS
LOOKING BACK OVER THE LAST FEW YEARS, some events really stand out and others are utterly forgettable. Is there a...
... connection between memorable and forgettable?
It's not the money.
Well, it's kind of the money.
No it's not.
I mean the most memorable events, and were talking about racing here...
... definitely charge more.
But, that's not the issue.
Well, it kind of is.
Here's what I mean...
... the best events deliver an experience we highly value.
So, while they may cost more...
... they are actually a bargain.
Many a time, I've come away from a "low cost" event, and felt totally ripped off.
No bueno.
Great events, deliver on so many levels...
... we come back again and again.
It's the same with anything we invest in...
- bikes
- shoes
- wetsuits
- helmets
- coaching
... we want great stuff,
and awesome experiences.
Excellences that shocks us, like wild design
Order it by Monday - code below.
Use promo code JACKD to save 30%, expires 9.23.
===
163.6
10 hrs
PullUps and PushUps
20 minutes recovery
180 minutes reading + Journaling
IT FINALLY HAPPENED
FOR 6+ YEARS I've been mostly going it alone. Typically, I enjoy these rides by myself. For two reasons, it's off season, and...
... I'm the only one with a gravel bike.
Not today.
Seven of us,
my main riding crew,
all saddled up for a morning of...
... pavement, dirt roads, and singletrack.
Two, were straight up virgins,
three, rocked gravel Nationals with me,
and the other two, well...
... we just couldn't believe it had finally happened.
Why now?
While...
- The crit scene is alive and stomping
- The MTB scene is still thriving
- Gravel is exploding
... and bar to bar, legit road races are d e a d.
And, that is exactly what the mass start gravel circus...
- elbow rubbing
- wheel sucking
- real attacking
... offers everyone who pins on a number.
Excitement.
I could barely control myself.
Rather than ask after every...
- serpentine single track
- screaming downhill
- berm-ripping turn
... I contained myself and just asked one question of the two virgins.
How would describe gravel riding?
Contestant #1: Exhilarating.
How so?
Well, we were flying across that false flat at speeds I never encountered on my mountain bike.
Contestant #2: New challenges.
Like what?
I'm just not used to my wheels drifting in almost every single turn.
Should everybody take up gravel?
No.
Only those looking for exhilarating new challenges.
Now, for a dose of reality.
In the olden days, when it was just lil' ol' me on these Saturday mornings, I looked forward to patching together an amalgam of all kinds of different surfaces...
... and occasionally score some new way to get around these parts.
As of today,
with me being the slowest of my pals...
... a new era is dawning in my gravel world.
The zen-like qualities melt away when the group is together,
and new fitness gains with the accompanying skill required to go fast...
... could create a startling performance advance.
A lot like this super spooky kit.
Order it by Monday - code below.
Use promo code JACKD to save 30%, expires 9.23.
===
163
6.5 hrs
No Strength Work
10 minutes recovery
30 minutes reading + Journaling
A RULE OF THUMB FOR POLARIZED TRAINING
POLARIZED TRAINING IS REALLY POWERFUL. But, human nature and our inherent need to overachieve gives all of us an equal opportunity to really screw up what...
... could be a game changer.
The basics are to train...
- crazy hard a little bit of the time
- superduper easy most of the time
... pretty simple, right?
Here's how I do it:
- Kill it twice a week
- Cruise it the rest of the time
- Keep the hard days far apart or back to back
Here's the rule of thumb, that most people get wrong...
... the easy, crusin' days are big enough volume to maintain the fitness gained on the very hard days.
For example, If my fitness on Starva is 90 after a hard Tuesday, I'm going to aim for enough volume to mostly maintain that fitness score.
It may, will drop a bit.
But, not the kind of drop I'd see if I was sendentary.
That is completely doable as long as my intensity is low enough.
For me, that low intensity is almost entirely Zone 2.
Following this protocol, allows me to hit it hard again...
... and bump the fitness up.
The results increased performance...
... are terrifying.
Just like this hair-raising kit.
Order it by Monday - code below.
Use promo code JACKD to save 30%, expires 9.23.
===
162.7
7.5 hrs
PullUps PushUPs Split Squats
30 minutes recovery
90 minutes reading + Journaling
https://www.strava.com/athletes/10248
YOU LOST THAT TAPER FEELING... WHOA, THAT...
I DON'T HAVE TO TELL YOU, because you get it. However, we've all got a friend or three who need to be hit upside the helmet...
... when it comes to tapering.
This week it hit me.
Exactly how to explain what tapering feels like.
I was doing shoulder presses with 200 lb. dumbbells in each hand...
... it might have been less weight than that, but that's not the point.
The point is I had a good, heavy piece of metal in each hand.
The resistance was very real.
After I plopped the weights back down,
I reached up above my head to grab something.
There it was.
My hand shot up,
with zero effort.
That my fine lycra-loving friends is...
... exactly what proper tapering feels like.
On raceday.
We shoot....
- uphills
- off the front
- rocking all out in a sprint
... with zero perceived effort.
Truly magical.
We should feel that good when the...
- stress of heavy training loads
- grind of 9-5 hustling for money
- nights of of too little sleep and rest
... are left behind the final week or so before the A race.
On that day,
for that moment,
we are SCARY FAST!
Which is exactly how I plan to be at the Filthy 50 Costume Race.
At least the scary part.
In this frighteningly rad kit.
Order it by Monday - code below.
Use promo code JACKD to save 30%, expires 9.23.
===
163.4
7.5 hrs
PullUps PushUPs Split Squats
20 minutes recovery
90 minutes reading + Journaling
IF YOU BUILD IT...
WE DON'T DO THIS ENOUGH, at least I don't. But, since I just did it again for the first time in ages, I can tell you for sure...
... there is sheer joy in building up a bike.
Rather than accept the spec'd parts,
we pick out what we really want,
in the exact size and ratio.
In the recent build, I went over the...
- crank length
- cassette size
- and front chain ring
... to get exactly what I wanted.
It's perfect.
- 46 up front
- an 11-40 in the back
- a 2x Classified rear hub
To figure out the gear ratios, you can be a math wiz or simply go to...
https://www.bikecalc.com/archives/gear-ratios.html#google_vignette
... and geek out for hours.
Taking the time to get everything right for me was...
... super fun and rewarding.
Oh, and fast as hell.
Which reminds me...
... Noel created a truly badass Halloween Kit.
Order it by Monday, get it in time for your favorite haunts - code below.
Use promo code JACKD to save 30%, expires 9.23.
===
164.5
8 hrs
PullUps PushUPs Split Squats
20 minutes recovery
90 minutes reading + Journaling
SHOULD WE EVER EASE OFF THE GAS?
I GOT A GOOD LESSON RACING a while back. The finish was coming up fast, I was in perfect position, there was no way I was going to lose...
... until I did.
It surprised me, then...
... I got really hacked off at myself.
Can you relate?
The kind of anger when I just pedal off and mumble uncouth language under my breath...
... and don't want to be around anybody.
What happened?
So dumb...
- I thought I had it won
- eased off the pedals
- started to relax
... and got passed.
It was so close,
we had the same time.
But, a dramatically different result.
Should we ever ease off just because
- things are going well
- our goals are on track
- the top is within reach
... it's all going according to plan?
Or, should we push through until...
... we've conquered what we set out to accomplish?
===
Working hard to get to the top we don't typically need a jacket,
that's for the way down while we revel in our glory.
===
166.1
7 hrs
PullUps PushUPs Split Squats
10 minutes recovery
60 minutes reading + Journaling
THAT SOUNDS TERRIBLE, SIGN ME UP
JUST PINGED A BUDDY about riding this week. I'd have my girl call his girl, but our girls already think we are weird. The one day that lines up for each of us...
... sounds terrible.
We're doing his work out...
- 25 minute warm up
- 1 minute all out up a hill
- spin around the loop and do it 10 times
... and I love it.
It looks like a sure fire way to see stars, and
... possible vomit.
This is why it's so crucial to have faster friends,
people that are way better,
putting us to shame.
There is a 0% I'd do that workout on my own.
I mean, I'd roll out with the structure in mind, but...
... I'd never go as deep and hard on my own.
That's crazy!
===
165.1
9 hrs
PullUps PushUPs Split Squats
30 minutes recovery
90 minutes reading + Journaling
https://www.strava.com/athletes/10248
DREAM ENDING
IS THERE A BETTER ENDING TO A GRUELING RACE than a lone leader who is out in front of the chasers, checking over their shoulder, pushing hard and...
... crossing the finish line alone?
There might be.
Maybe in your dream scenario it's a...
- massive pack sprint for the line
- come from way back catching leaders unawares
- summit finish where athlete's bodies fail them, except your
... or, something else.
It's good to enjoy such an incredible dream, and...
... dream it over and over.
It's better to ask...
- how do I make it real?
- what do I need to to do?
- where do focus my energy?
... today, tomorrow, next week, next month.
Work backwards...
... and make it real.
===
164.5
8 hrs
PullUps PushUps SplitSquats
0 minutes recovery
60 minutes reading + Journaling
ARE YOU FEELING IT?
DATA OVERLOAD IS A THING. From Whoop to Strava to Training Peaks to Wahoo to Garmin plus all the different power meters and heart rate monitors...
... it's enough to make your head spin.
Which is not what we long for.
We want our...
- our legs moving
- feet charging
- arms pulling
... our bodies to be ripping it up.
And, that can be a huge problem with the data.
Just last weekend at Gravel Nats, I looked down and saw...
... power numbers that freaked me out!
Not in a good way.
Too high.
But, was it?
My legs felt great,
my breathing as in check.
I knew I was in the zone,
on a good day...
... and that power data was crap!
Worthless.
It was the kinda data that I see on group rides and instantly back it down for fear...
... I might blow up.
Is this resonating with you?
I'm not saying we don't need data while we're racing,
I'm saying saying if we're not careful too much can foul everything.
We have a helmet for any physical blows we might encounter.
What do we have to prevent the mental blows?
On fast, technical MTB XC races, my head unit is often in my back pocket, same for crits...
... so my head is in the race.
That's one idea.
Here's another, only show a few data points when racing...
- cadence
- distance (if it's a long race)
- time (if it's a timed race)
... so we aren't overwhelmed.
So we can focus on the racing.
I wonder if the cats that crossed wheels on the climbs last weekend were staring at the numbers in disbelief instead of...
... believing they were on a good day?
Check the pic above, it's the data points I taped to my stem for Nats...
- where and how long the climbs were
- where the feed zone was
... on my Wahoo was HR, power, cadence, distance.
Here's the real question:
If we weren't freaking out on our data on group rides, Zwifties and B races...
... would we ride a lot harder?
Because, if we would, that probably means the data is nice to review after that action, but holding back...
... our amazing potential.
Kinda makes me nostalgic for the old days
===
162
8 hrs
Rip On RaceDay Circuits
10 minutes recovery
90 minutes reading + Journaling
A TAPERING SECRET
THIS BEARS REPEATING, not because you don't intuitively know it, but that it's easy to unconsciously forget. I have tried to verbalize it many times...
... the last 7-10 days before the A race is all mental.
Here's what I mean.
There's no amount of training that's going to make a significant difference.
That part of the prep is done.
If anything, most of us do too much during that final week.
I'm not just talking about backing the training way down.
Our busyness is still in full motion...
- work
- family
- volunteering
... and those activities require, and deserve, energy.
I'm not saying neglect them year round,
I am saying put as much of it as possible on pause.
Life needs to be backed way down to taper properly.
Take a day or three off of work,
get the family squared away,
pass on all else,
if possible.
It's the A race,
it's not like this is happening every weekend.
Doing whatever we can to reduce our mental energy...
... is huge.
WARNING!
shameless plug is being inserted
That, for me, is the biggest benefit of the RaceDay Bag...
... it drastically reduces the stress of packing for the A race.
Same goes for the Travel Bag.
===
162
8 hrs
Rip On RaceDay Circuits
10 minutes recovery
90 minutes reading + Journaling
HOW I KNOW WHEN I'M ARE RECOVERED
IT'S BEEN FOUR DAYS SINCE NATIONALS, and I've been taking it easy all week. I have been out on the bike for three of those days, not for training...
... to give myself a mental break from work.
My legs have been sore every night.
Way more than I'd expect.
So, the rides have been very easy.
Just spinning.
This evening, I got a glimmer of the good leg feeling.
Does that mean it's time to get back at it?
Nope.
I'll know when I'm ready to start training f'reals when...
- I can't stand the slowness
- I am aching to push hard
- I'm feeling caged
... then, and only then, is it time to start adding some intensity.
Is there a race on this year's calendar?
Maybe.
We'll see.
===
163.6
8.5 hrs
Rip On RaceDay Circuits
20 minutes recovery
90 minutes reading + Journaling
HERE'S A STRONG TAKE
AFTER BEING ON THE ROAD FOR TWO WEEKS, I was looking forward to getting home and getting back into my routine. In particular...
... the strength training.
It was kind of a downer.
Two weeks ain't long.
But, it's long enough to get a lot weaker.
When I left, I was able to do 9 pull ups consecutively.
I know that's not much for a lot of people, but for me it was a good number, and just one away from my goal of doing sets of 10.
How'd it go today?
The sets went like this...
- 6 pull ups, 18 push ups
- 4 pull ups, 12 push ups
- 3 pull ups, 9 push ups
- 2 pull ups, 6 push ups
- 1 pull up, 3 push ups
... a lot less that what I was doing just two weeks early.
The total for today, 16 pull ups and 48 push ups.
Before I left, 30 pull ups and 90 push ups.
Almost half my strength was gone.
Could I have pushed super hard and done more?
Sure.
But, I wasn't really pushing hard before the road trip.
The squats were about the same in terms of weight and reps, but my muscles felt really funky after.
Should I have continued to lift exercises during the trip?
No.
I was tapering for my A race.
One of the benefits of not working on strength for the last two weeks is...
... how springy and fresh we feel.
Which all plays into getting our heads in the proper frame to...
... rip on raceday.
===
163.6
8 hrs
Rip On RaceDay Circuits
20 minutes recovery
90 minutes reading + Journaling
THE POST RACE HANGOVER
WHAT IS IT ABOUT FINISHING THE 'A' RACE that feels like a nasty hangover? There's something else that brings on that...
... cruddy, rotten feeling.
How we did doesn't seem to matter.
Or, does it?
Like...
if we got whacked, fell super short
or
If we crushed all expectations
... which has a heavier feeling in our gut on Monday morning?
I'm gonna tell ya, right now, where the hangover comes from.
It only sets on us if we have...
- no plan
- no what's next
- no new thing to conquer or be conquered by
... that is the problem.
Or, as the great Solomon said...
... Where there is no vision the people parrish.
So, if the post-race blues got ya down...
... get out your calendar and start planning.
===
164.5
7ish hrs
No strength work
10 minutes recovery
20 minutes reading + Journaling
GRAVEL NATS - GOOD, BAD AND AWESOME
I'D NEVER BEEN TO NEBRASKA, and I'm not sure Michigan counts as the Great Plains. So let me just get this said up front...
... the people are freakin' awesome.
This place is truly great!
Ok, I'm a little tired, so here's a quick run down of what when good and not so good.
The good.
- Haven't used PR Lotion all year, darn glad I lubed up 2x this morning.
- The Specialized Cruz, with Classified hubs, was perfect. Performed amazing. And the experiment to ditch the road bike and get road wheels for this bike proves, to me, it's hot set up. I never spun out, and had plenty of bottom end to get up the climbs, spinning vs grinding.
- The Continental 45mm tires were excellent, and fast.
- My double-wrapped bars were comfy.
- The Ergon flex seatpost was really nice on the bouncy stuff.
- The Fizik road shoes with MTB adapted cleats were just perfect, zero foot pain.
- Breakfast was great, some yummy Coach's Oats oatmeal with macadamia nuts and blueberries at 5:15 am. Plenty of time to fuel up and digest before 8am start.
- Didn't drink too much prior to the race so I wouldn't need to pee.
- Lined up early. As soon as prior wave was off, I rolled up and slotted into the second row.
- Took all my calories100% via hydration. 5 bottles of CarboRocket, downed them all. 333 calories/bottle. Power was pretty darn good all day.
- Surfergirl was clutch at the only feedzone. I tossed my Camelbak and bottle, and she expertly handed me up 2 fresh bottles. Chilled, I might add.
- When cramps came on, not surprising given the smokin' fast start, I started down Salt Stick and got things under control so I could do, what must have looked like, a super slow sprint.
Accommodations.
- Kyle fround a great AirBnB close to the venue, 10 minute bike ride. This is so key, to be close and not be wasting time driving around.
- I slept amazing last night. Hit the hay around 9, got up at 5. Not tossing and turning nerves, probably because I wan't super hopeful on how I'd finish.
The bad.
- While I lined up in a great spot, I kept getting shuffled backwards. It was just like a washing machine up front.
- I was with the main group, but barely.
- One the first climb where there would be a separation, I got separated.
- A crash in front of me, towards the back. If I'd been up front, as planned, I would have missed it. Instead about 7 of us chased for 10 miles, Emilio a bud from home, was with me.
- We did catch on, and then on the next climb, guys crossed wheels, and I had to stop to get around them. Off the back again.
- Now we had a little group of 10 or so, and we rolled along at a strong pace for the last 50 miles.
- At the feedzone I was a little aggressive yelling Two Bottles, TWO BOTTLES! Sorry, babe.
- Coming into the finish, I found myself further up front than and I wanted, sprinted maybe a little early and got passed by a Craig on the line.
The conclusion.
I wasn't sure how I'd finished overall because we started with so many different categories.
Surfergirl said Husband (she calls me that) your time isn't posted.
We walked over to the officials...
Miss, excuse me, my time hasn't posted.
Ok, let me check. What's your number?
587
A dude stuck his head out of the timing building.
Ugh, we had an issue with the timing. It should you came in fourth...
... but, the photo showed 3rd.
And that my friends, is a great big giant Heckyeah!
===
161ish?
8ish hrs
No strength work
0 minutes recovery
0 minutes reading + Journaling
https://www.strava.com/athletes/10248
WHERE DOES THE POWER TO PERSEVERE COME FROM
ALL OF US DECEND FROM PEOPLE who had hard lives, compared to our modern comforts. Some us are lucky enough to have family histories and stories of people who did...
... incomprehensibly hard things.
The weekend's race just so happens to be in a place my ancetor wrote about.
Scottsbluff, Nebraska.
The Oregon Trail passes through here.
So did Francis Webster, my great-great-great-great grandfather.
He didn't do in a nice Sprinter with...
- music
- a fridge
- and air conditioning
... he pushed a handcart, like the ones in the pic above.
Orginally, he'd purchased a Conestoga Wagon for he and his bride to go in style.
He sold the wagon to finance handcarts for 40 other familes.
Imagine that.
Packing up your life's possessions, only what would fit in a cart, and walking westward for over 1,700 miles.
Surviving off the land.
Planting seeds for those that would follow the next year.
While tomorrow's 88-mile bike ride will test my stamina...
... it's nothing compared to what those pioneers did 180 years ago.
===
PS: Special Vuelta inspired kit...
... and use promo code GCRED and save 30% on the GC Red gear.
Here's the link: https://pedalindustries.com/collections/the-gc-collection
... code expires on 9.10.24.
===
162
8ish hrs
No strength work
10 minutes recovery
60 minutes reading + Journaling
BRAIN TRUST OR BRAIN BUST
IT'S ALWAYS A GOOD IDEA TO PRE-RIDE THE COURSE, if you can. Sometimes it's weeks or months in advance, others a or two prior...
... which one is best?
Well, I can tell you which one isn't.
Today, Kyle and I hooked up with some friends from Utah.
How long we riding?
Oh, just an hour.
Where to?
The start, then over to the finish.
How? long??
Maybe 90ish minutes.
Which was about what I wanted to do.
2.5 hours later,
we got back to the finish.
What happened?
We depended on...
- an impossibly small map
- one person to figure it out
- signs, which were not yest posted, to guide us
... consequently mixing up several courses into a long route.
Along the way...
- we climbed a short, nasty hill, not on the course
- missed the finishing mile or three
- and, I slightly bonked
... saw a bunch of beautiful countryside we wouldn't have seen.
The point of all this?
Let me put it this way, when just three of us went out in separate vehicles to do some more recon no one got turned around and we saw what we needed to see.
So, when should we pre-ride...
... as early as possible.
Why?
So just in case we do some extra miles...
... we have plenty of time to recover, and replay and dissect what we experienced.
Do pros do this?
Oh heckyeah!
If not in real life, for sure pouring over maps and other intel.
Why else would Primoz have been so chill when he lost 6 minutes to Ben O'Conner two weeks ago...
... he knew the terrain that followed would favor him to regain the lead today.
PS: Special Vuelta inspired kit...
... and use promo code GCRED and save 30% on the GC Red gear.
Here's the link: https://pedalindustries.com/collections/the-gc-collection
... code expires on 9.10.24.
===
161
7ish hrs
No strength work
10 minutes recovery
30 minutes reading + Journaling