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
>
SHOULD WE STOP RIDING HARD?
KEVI BROUGHT UP A GOOD POINT. We were geeking out over polarized training, the poles being Easy days and Hard days. He's new to it, and keeps...
... riding too hard on the easy days.
Which ruins the system.
We can't ride truly hard,
if we aren't rested.
Then, he brought up a good point.
Maybe we shouldn't be riding hard at all?
What?
The horror!
He suggested a mental shift...
... from Hard to Fast.
I slept on it,
then this happened.
Tuesdays are my hard days,
and I like to go hit it on our saucy group ride.
However, things today weren't as heated as I'd hoped...
- guys tired from going long on yesterday's holiday
- one of the hitters riding slow and shutting down attacks
... what to do when we want to ride hard and aren't being pushed?
That's where riding Fast came into play.
I did my little ol' best to keep the pace high, fast.
It didn't help the group's overall speed too much,
still rather lethargic by our standards.
But, it got my lycracovered buns to the front more than I have been lately...
... because I committed to ride fast.
This carried on, after the group split up, for the hour it takes me to ride home.
Calling a ride or effort hard implies, I dunno, something negative-ish.
Fast can mean all kinds of things...
- average speed
- ripping up a climb
- all out for the final sprint
... how we apply Fast depends on the day's objective.
The two words, hard and fast, feel different...
... and I think that matters.
Personally, I'd prefer to be fast.
---
163.1
7.25 hrs sleep
PushUps and PullUps
20 minutes recovery
30 minutes reading + Journaling
95
HOW TO WAKE UP EARLY(ER)
WE ALL WANT TO DO MORE. Accomplish more, win more, lose more, love more, read more, be more. It might start with waking up early, not the time...
... how we spend those first 20-30 minutes matters.
For years, and I'm embarrassed to say this, first thing I'd do is head to the bathroom to take care of business, and...
... wind up playing Chess.com for 20 minutes.
I kidded myself that it was good in a multitude of ways.
Maybe.
There's good,
better,
best.
About a month ago I was challenged by a friend to change it up.
Quit...
- wasting time
- reading emails that need attention
- polluting my brain with social media
Start
- meditating
- stretching
- visualizing
At first it was odd,
going against years of (no my chess score didn't improve much) habit.
My new start involved stumbling downstairs,
laying on the couch and listening
to a recommended meditation.
Two weeks in, I decided to add stretching/yoga.
This was comical.
Reaching for my toes first thing in the morning,
no warm up.
I cold barely touch the top of my knees.
hahahaha...
Now, I'm able to do my more normal stretching routine as if I'd been active all day.
This is enlightening.
It didn't seem at all possible for me to be remotely flexible first thing.
As for the meditation, it could be
- silence
- something inspirational
- here's what I've been listening to
Change Your Life in 18 Minutes - Guided Affirmation Meditation
Is this the best thing ever, be all end all, amazing, incredible way to start the day?
It's working for me.
- muscles are warmed up and ready for my 15 minutes of pullups, pushups and squats
- brain is in a really good place to get after the day
Let us know what you think, or what how you wake up early(er).
---
163.2
7.75 hrs sleep
1 RaceDay Ready Circuit
20 minutes recovery
120 minutes reading + Journaling
92
TRAINING STRENGTHS VS TRAINING WEAKNESSES
THERE'S AN OLD ARGUMENT, and it goes back to the beginning of training and coaching...
... Should we train our strengths or our weaknesses?
It depends.
It's all about the race.
Are we competing in an event whose features align with our strengths?
Let's stop there,
for a moment.
It's an important consideration.
If our strengths are going to be in play,
train 'em up.
Next question.
Should we focus on races that let our strengths shine?
It depends.
Are we looking to win or be challenged?
Not always the same thing.
While winning can be challenging, even when leaning heavily on our strengths...
... the most challenging races often ask more of us.
Then is the time to train our weaknesses or types of riding we aren't drawn to...
... and develop new skills,
which may turn to strengths.
As the great Tony Robbins says...
... Constant And Never-ending Improvement.
---
162.6
7.75 hrs sleep
No Strength Work
20 minutes recovery
90 minutes reading + Journaling
93
ARE YOU USING FORMULA 402?
JUST WOKE UP. Had an early start. Rode crazy hard. Got a fitness bump according to Training Peaks. And now I'm wondering...
... Are you checking my segment out?
That's kinda personal.
I mean, I do it.
But, that don't give you license to creep on me.
Does it?
Joking aside.
4:02 showed up today.
He hadn't done this particular ride in years.
Smashed all his PRs.
He's different now that he's...
... officially 4:02 up The Wall segment.
Which is a crushing PR he posted this past Tuesday.
Used to be we'd smack this guy around.
Shoot 'im out the back.
Bye-bye.
Not personal.
It's just the kinda fun lovin' crew we are most Tuesdays.
That ended,
when he changed.
How'd you do it?
Started riding to work a few days a week,
eating a lot better,
dropped 20lbs.
That's it,
that simple?
I guess.
Result?
Taking us all to the shed most weeks.
To be clear,
his commute is like 100 miles round trip.
When it gets broken down like that,
kinda makes ya wonder what part of 4:02s hack...
... we can use for inspiration to make our own changes.
---
163.6
7.75 hrs sleep
No Strength Work
20 minutes recovery
30 minutes reading + Journaling
96
N + 1 = ?
CAN WE HAVE TOO MUCH GEAR? Is there an excess of anything? of a good thing? Just what is...
... the right amount of stuff?
I'm on the path to N - 1,
and it's freakin me out.
A superlight and aero frame for gravel racing is the cause.
If it works,
if I have 2 sets of wheels,
if I'm very nearly just as fast on the road
if I'm mostly just as comfortable riding gravel...
... I can see saying adios to my gravel and road bikes.
The idea of trading 2 bikes for a Frankenbike is intriguing.
Having less.
Simplifying.
Of course, the moment...
- the weather is dodgy
- I want max performance
- the Frankenbike goes down
... you know I'll be kickin' myself.
Yes, I know this is a firstworld problem and it could be metaphorical of nearly everything in our lives, but...
... that's the point.
How much is enough?
---
162
7.75 hrs sleep
PullUps PushUps Presses
20 minutes recovery
90 minutes reading + Journaling
92
THE PRICE OF BEING COLD
IT'S WARMING UP A BIT, but still chilly in the weeeee hours. Normally, I wear less and less as the sun rises earlier and earlier. Not, lately...
... and I think not shivering matters.
I'm not wearing a parka,
still plenty aero.
Just a base layer,
arm warmers,
skull cap.
Yes, a jersey, too.
Keep your mind outta my mirror.
Anyway, what I've noticed is I seem to be riding better because of it.
Am I going against my longstanding tradition of...
... dress for the ride, not the roll out?
Not really.
It's more of a...
... dress for optimal body temp.
This is not intuitive to me.
I'm generally a less is more kinda athlete.
However, this seems to be a more is more.
Good thing, it's a snap to ditch the arm warmers and beanie.
We make our base layers and skull caps out of the same wispy fabric on the front our jerseys. The arm warmers are fleece-lined.
If you're having big temp swings this time of year,
it's worth experimenting with.
---
163.6
7.75 hrs sleep
1 Rip On RaceDay Circuit
20 minutes recovery
90 minutes reading + Journaling
92
HOW TO FIGURE THIS DARN SPORT OUT
WE'VE BEEN BINGING YOUTUBE LATELY, learning about all kinds of places to travel, inside scoops on trails we want to explore, the downlow on races...
... it's good, not great.
Watching and reading to learn is like watching someone ride a bike.
Nice.
To learn,
we've got to mount up.
Even that is tricky.
It's new.
The progress will be slow,
the failures many.
The best thing,
is to find someone who's done it.
Learn from them.
Ask questions
Attach to their hip,
and soak it all in.
What is said,
and unsaid.
That goes for anything we want to learn.
When it comes to racing...
... we're here to help.
Click that link,
join the community,
and ask lots of questions.
Being Shy = Being Slower Than You Could Be
---
165.1
8.5 hrs sleep
1 Rip On RaceDay Circuit
20 minutes recovery
60 minutes reading + Journaling
94
A LITTLE SECRET SPEED TIP
THE MORNING WRECKING CREW was not what I expected. First, I wanted to skip it. Second, I got shamed into going. Third, I...
... felt pretty darn good.
Not at first.
Going up the driveway to the start stung my legs.
I said Hi,
figuring I'd be off the back in minutes.
But, a funny thing happened on the way up the paceline...
... the legs kinda came around.
By the end, I was setting fast times on all kinds of segments (for me, this year).
Even got a KOM on the Hour of Power segment, post group ride...
... it stood for a 3 minutes.
Then Love Watts uploaded his ride and stole it by 2 seconds.
Which is a lungwinded way to share a little secret...
... very long slow distance can equal speed if done correctly.
Saturday's ride was very long,
also, very steady.
Mostly Zone 2.
Which means I was tired at the end of the day, however...
... my muscles weren't wrecked.
Was it just the throttled effort?
Nope.
While I didn't drink enough post ride, I did get in a pretty good meal right away.
That matters.
Gotta get those muscles to recover.
Had I pushed really hard and gone way deep on the efforts, or fouled up the nutrition, or both, the resultant damage to the ol' legs woulda been much worse.
Instead, it was a remarkable day.
Nowwwwwwww... it's time for a few easy rides before the weekend.
---
165.6
7.75 hrs sleep
No Strength Work
20 minutes recovery
30 minutes reading + Journaling
94
THE DUMBEST DIET EVER
I'M LIGHTER THAN I'VE BEEN IN 6 MONTHS. Shocking, since I dropped 3 lbs over the weekend. I've just got to...
... share my secret with the world.
So, you nevereverever do something this dumb.
For the last leg of Saturday's epic quest, I filled up 3 waterbottles, plus a ton of bars in my pack.
Little did I know, we'd be riding for 6 more hours.
That's a good thing, right?
All those supplies.
For sure.
Yes.
One,
giant,
problem.
I barely drank one bottle,
didn't eat any food.
When I finally got indoors,
I didn't eat much,
wasn't thirsty.
And that my fine athletic friends is the absolute dumbest thing we can do...
... racing or not.
Being thirsty,
being hungry,
truly is for dummies.
Training, racing, living,
we need hydration,
We need calories.
---
161.8
8hrs sleep
1 Rip On RaceDay Circuit
30 minutes recovery
60 minutes reading + Journaling
91
WHAT GOOD IS BRAVERY?
WHEN I INVITE YOU THRONGS OF READERS, plus all my local riding pals, to do something seemingly impossible, I get a lot of No thanks because...
... who wants to fail?
Nobody.
Oh, except those want the thrill of owning a monumental personal victory.
It takes guts,
perseverance,
and determination...
... to attempt the diabolically divine.
Which is exactly how my friend and fellow sicko Kevin described the adventure.
From the misty shores of dawn at Dana Point,
to the lofty views 8000' above the world at sunset...
... just taking a crack at it says all you need to know about the brave who went us.
And that's the problem.
Bravery can get us in all kinds a trouble.
Like the guys who left before sunrise,
who'd never ridden the route,
who had to perform surgery,
on a bad shifter.
Bravery can also save our baconflavered gel pack...
... by causing us to look at unplanned challenges and say Bring It!
What else was unplanned?
Spencer getting a nail through his tire,
which ripped the rim tape ruining his tubeless set up.
Me knocking my derailler hard enough to massively deform the hanger,
ergo no shifting.
But, when we're determined, we solve the problems...
- So, Michael goes door to door begging for plumbing tape and finds an off-duty plumber
- Wilt, who joined our group along the way, directs me Cyclery USA for a masterful repair
... and we get back on course.
Bravery can give us unwarranted confidence.
While we enjoyed a hamburger, fries and Coke before the final 9 mile climb up a rough and rocky fire road...
... it was warm and we were feeling great.
We rolled out with tons of sunlight,
some windbreakers,
and swagger.
We were ready to conquer the beast.
Figured it would take about two hours.
It was 80 degrees at the bottom.
Four hours later,
in the dark,
42 degrees.
Not the worst...
- We were exhausted
- Freezing
- Hungry
... and LOST!!!!
Our meager headlights,
lack of solid geographical info,
and the mind numbing cold conspired...
... to ruin us.
Some of us were brave.
All were calm and supportive.
To be honest, I was losing touch with rational thinking.
We'd rolled at 5:15AM,
it was now after 10PM...
... and we made about a million reroute decisions the final miles.
I texted Surfergirl,
Drive to Snow Summit,
crank the heater,
bring blankets.
We could see the city lights,
couldn't get there.
Until we did.
Finally we attacked a fast, flowy singletrack...
... like a lumbering, frozen caterpillar.
---
Huuuuuge, thank yous to Surfergirl for awesome swag support...
... and the brave souls who took on the challenge to do something impossible.
I'd never do alone.
We didn't all make it.
Not uncommon.
We all failed our first 2 tries.
To a rider, all are committed to return...
... and conquer!
---
Now that we've completed the Surf N Summit in October and May,
we've determined May is the optimal month.
You're invited to do the impossible with us next year.
Plan accordingly.
---
163.6
6.5hrs sleep
No Strenght Work
0 minutes recovery
0 minutes reading + Journaling
95
IT'S HAPPENING!
TOMORROW IS A BIG DAY. It's been just over 5 months since my brain injury. We never took SurfNSummit off the calendar, instead...
... we aimed for that date!
10 of my closest friends - some I've never met - joined the challenge.
I'm so grateful for the support and camaraderie.
It's gonna be a great day.
Anytime we get the buy-in from of group of people who decide to do something epic together it's...
... a lot easier to prep and accomplish something epic.
And, this ain't nothin'...
https://www.strava.com/routes/3220522868121573398
123 miles
16000' of vert
... it's a heckfire motivating.
What are you planning tomorrow,
or in the coming months,
with your besties?
I hope you get it done, and I hope...
... it seems impossible.
---
164
7.5 hrs sleep
Pullups and Pushups Only
20 minutes recovery
60 minutes reading + Journaling
85
THE 5 IMMUTABLE LAWS OF FITNESS
IN WORLD WHERE EVERYONE HAS their own truth, it's hard to tell what is really the truth. And, it matters. Truth...
... makes everything clear and easy.
So, let me be as clear as I can be.
These are the 5 laws,
commandments if you will.
- REST. Get plenty of rest. Sleep a lot. Doing less and resting may not make sense to a beginner, but we get it. Right? Sleep is critical.
- GOOD FOOD. Keep it simple. Don't eat sugar or drink alcohol or do drugs. Do eat whole foods, meals where we can identify the ingredients. For example, a steak salad vs a protein bar.
- GO HARD SPARINGLY. We need to have the brutally hard efforts, once or twice a week. That's it. Not every day.
- GO EASY ABUNDANTLY. The rest of our endurance training should be easy and fun and rejuvenating.
- LIFT WEIGHTS. Resistance exercise, heavy weight and low reps, builds power and makes bones strong. I like large muscle groups, primarily pull ups, pushups, and squats.
That's it.
Okay, that's not it.
But, that is the truth and when we get that right...
... we're 95% there.
There, being extremely fit and healthy.
Notice, doing that is practically free...
... just takes some dedication.
---
164.9
8 hrs sleep
1 Rip On RaceDay Circuit
20 minutes recovery
60 minutes reading + Journaling
85
WHY BEGIN WITH THE FINISH IN MIND?
THE PATH WORKING BACKWARDS FROM THE START is a strange one. Who the heck walks, runs, rides, swims backwards? Here's a better way...
... begin with the finish in mind.
It's more powerful.
Want to get married?
Date like the winner you know you are.
Want to raise good kids?
Raise 'em like the winner you know you are,
winners they can be.
Want to win a race, set a PR, win the group sprint?
Train like the winner you know you are.
See the finish line clearly, then...
... all we need to do becomes obvious.
Not a mystery.
Not awkward like swimming backwards.
How do you even do that?
Move forward.
---
166
9 hrs sleep
1 Rip On RaceDay Circuit
20 minutes recovery
60 minutes reading + Journaling
85
IS THERE SUCH A THING AS MAGIC WHEELS
RIDING WITH LOVE WATTS ON THE ROAD, I'm reminded of how important wheels are. He purchased my supersnazzy, ceramic bearing carbon wheels because I just...
... had to have the latest and greatest.
Off with the rim brake wheels,
on to disc brakes on the fancyshmancy bike.
ENVE 5.6's
I'm glad he got my old wheels vs one of my direct competitors because...
... he rolls away from me any time it's too steep to pedal downhill.
It's annoying.
It bugs me.
I constantly question myself...
... What the heck was I thinking?
And, it gets worse.
The weekly roadride reminder is leaking over into all my wheelsets.
Are they magic?
Or
S-L-O-W?
How to tell?
The lowtech, yet reliable way, is to coast downhill on an windless day and determine which set of wheels is faster.
- Same tire
- Same air pressure
Then, we can go play with
- Tires
- Widths
- Pressures
And, add additional fine tuning via
- Helmet
- Apparel
- Waterbottles
- Cable routing
- Body position
Oh, boy...
... so much fun to be had!
---
By the way, we're just about ready to launch these:
---
166.8
7.5 hrs sleep
Pullups Pushups Squats
20 minutes recovery
60 minutes reading + Journaling
85
TAPERING QUESTIONS
IS TAPERING OUR TRAINING ART OR SCIENCE? We've all had the big quest on the calendar, done tons and tons of training, then...
... decided it's time to taper.
Is it enough to just cut the miles?
How much should we cut?
What about intensity?
Oh, the questions we have!
Got an email this morning from Tony, who lives Downunder. He caught Covid two weeks prior to last weekend's A race, thought his event would was wrecked.
Rested completely for a week.
Did a little training the next week.
Smashed the race, setting all kinds of PRs.
Talked to Andy this morning, he was forced off his bike for months after catching a nasty stomach bug and Xterra Worlds last October.
This week he's off to Xterra Nats and feels better than he's felt in years.
I'm not saying we need to get deathly ill or break bones to have our best days ever, but...
... maybe a little more rest would do our bodies good?
---
166.2
9 hrs sleep
1 Rip On RaceDay Circuit
20 minutes recovery
90 minutes reading + Journaling
82
THESE ARE THE BEST RIDES
GOOD FORTUNE TO TRAVEL, allowed me to ride a bunch of new terrain, plus explore a new network of trails. This week will be a good reminder...
... of why our favorite routes are so special.
Our most cherished rides are rarely the obscure, remote places.
Those places are great,
but they are missing something.
I'm already excited to do the local Tuesday Morning Wrecking Crew this week.
Why?
I've done it probably 1,000 times.
You'd think once a week for twenty years would lose its luster.
Instead, the times that we...
- cleared the gap on a big jump
- got caught in a snow storm
- made the winning break
- smashed a segment
- made a new friend
... make all the difference.
Take yesterday's adventure.
We have a trail in St. George that Surfergirl loves: Bear Claw Poppy. A gentle climb, and a fast and flowy return. We ride it often when we are passing through.
After an hour with her, I met up with local friend Kevi, to ride a newly accessible canyon.
We pedaled back to his house and I noticed the right rear van tire was deflating.
A piece of metal had sliced on through.
7pm on a Saturday night is not a good time to need a flat repair.
While showering, I thought...
... We're gonna get a miracle.
At the same time, Kevi thought to call an acquaintance who had just sold a string of tire shops.
My new best friend, Jake, grabs his tools and drives 30 minutes to us and fixes the flat in a about 15 minutes.
Amazing.
We were able to make it home by 3:30 am, able to spend Mother's Day at home with kids.
That was a miracle.
The kind of episode we'll remember for years to come...
... every time we ride Bear Claw Poppy.
These rides and routes we know so well become our treasures because...
... that's where many of our best memories exist.
---
166
6.5 hrs sleep
No Strength work
20 minutes recovery
60 minutes reading + Journaling
83
WINNING IS NOT AN OPTION
IN ANY COMPETITION, it's possible to define winning as climbing to the top of the podium. The moment we finally pull it all together and...
... look down on those who tried and came up short.
There's a problem.
This isn't the reason we are training and racing.
Sure, every now and never we might find ourselves on one of the podium steps...
... maybe even the top.
We'll get the accompanying congratulations, and rightly soak up the moment.
But, winning?
Conquerer of all comers?
Champion for ever and ever?
Not us.
We know there is always something we could do better and...
... we are endlessly fascinated with our personal pursuit, scoreboard or not.
We want to know...
... what are we capable of accomplishing?
What's next?!!
---
165ish?
10 hrs sleep
Pushups and Presses
0 minutes recovery
60 minutes reading + Journaling
83
HAVE YOU HIT THE WALL OF GRAY?
AT THE TOP OF A 90 MINUTE CLIMB, I succumbed to the terrain. Not the steepness, not the wildness of the area. Gravely dirt had turned...
... from bird beaks to baby heads to small boulders.
OK, it was beginning to pitch straight up.
Climbing that stuff in 40 degree weather is easy to do in a jersey and arm warmers.
We're working.
Burning calories.
Creating all kinds of heat.
I stopped,
pulled my KOM Jacket from my back pocket...
... and started bombing back down.
Is this nirvana?
Not a soul around,
tacky, fast single track,
spring's green guard rails.
I came around a bend and saw a massive wall of gray.
Uh oh!
Off the trail,
on to the road,
I pressed harder on the pedals.
Drops of rain,
turned to frozen rain,
which turned to balls of hail...
... good thing I wore my most wholey, air-cooled helmet.
The icecream-type headache became...
... Crud, this could be bad.
I snagged a PR on this slight downhill bike trail, I've ridden dozens of times.
Nobody was out.
Duh!
Moral of the story?
Shift happens...
... get used to it, everything will be easier.
---
165ish?
9 hrs sleep
No strength work
0 minutes recovery
90 minutes reading + Journaling
85
THE GOOD THING ABOUT BEING GOOD
MY BROTHER-IN-LAW WAS A LEGIT CAT 2 ROADIE during peak road cycling days of late 80's, early 90's. Had I known that...
... I would have given him the thumbs up a lot sooner.
Who care's if they're happy together?
I've got someone to ride with at the family reunion.
Now, he's a good runner...
... because she's a good runner.
They do trailrunner things together.
Which means he's now merely a good cyclist.
That's the good thing about being an dedicated endurance athlete, with a little training...
... we can be good at just about any endurance activity we choose.
Not at the top of our potential, but in his case...
... the top of the relationship potential, by enduring together.
---
165ish?
8 hrs sleep
Pullups Pushups Airsquats
0 minutes recovery
30 minutes reading + Journaling
85
JUST COMMIT, AND QUIT
ONE OF MY PALS has been out of the game for a while. Fitness dropped way down, and waist expanded somewhat out. He's back, and...
... he needs a kick in the lycra.
His words...
... I made the big climb 20 seconds faster this week, just need to ditch my blubber now.
So, I gave him the honest truth.
Stop eating bread and sugar.
He hemmed and hawed, admitting either one of those to evils where his kryptonite.
It's really simple...
... just commit, and quit.
This morning, I read about a 99 year old man who is still remarkably active. He had this to say about health...
... I weigh myself every morning, it's the best indicator of health. If I'm up a few pounds, I cut back my intake for a few days.
---
165ish?
9 hrs sleep
Pullups Pushups Airsquats
0 minutes recovery
90 minutes reading + Journaling
86
WILL AI MAKE US SLOWER?
IT'S GOT AI! Yeah, AI will write your term paper. Set up your training plan for you. Of course, it will drive your car for you. And...
... make us slower.
At everything.
How does AI drive our cars?
It learns.
It learns to read the road,
calculate effects of weather,
anticipate the actions of other drivers.
Which means we don't,
or if we did once have the skill we start to lose it.
Take riding singletrack for instance.
Climbing it's not to challenging unless there are rocks and switchbacks.
We're going slow.
We have the time to make all the calculations necessary to ascend without putting our feet down.
When we turn around, it's all the same data coming at us but a lot faster.
One of two things will happen:
- We'll get behind on the calculations, panic and crash
- We'll slip into a state of flow
When we are in flow...
- We relax
- Things slow down
- We easily go much faster
... that is a beautiful feeling.
---
165ish?
8 hrs sleep
Pullups Pushups Airsquats
0 minutes recovery
320 minutes reading + Journaling
85
UNFORGIVING NATURE
WHEN THE TEMPERATURE DROPPED and the frozen rain turned to snow I realized staying warm could be an issue. I hustled back to the cabin because...
... nature is unforgiving.
I got back.
Cold.
The heat was on,
all was good.
Until the heater quit!
We crash.
We bleed.
We heal.
Hopefully we learn and remember things like...
- at high altitude it can always snow
- on rough terrain keep our bodies loose, fluid
- breaking down in a remote area takes longer to get back
... being prepared with gear, fuel and skills matter.
Nature is definitely unforgiving...
,.. all the more reason for us to be forgiving with each other.
165ish?
8 hrs sleep
Pullups Pushups Airsquats
0 minutes recovery
320 minutes reading + Journaling
85
HOW TO CURE TRAINING BURNOUT
AFTER TEN WEEKS FOCUSED ON BUILDING BACK SOME FITNESS, I was feeling quite burned out. We're two weeks away from the Surf N Summit...
... not the time to quit training.
The last few days have been just what the doctor ordered.
- No agenda
- No plan or route or group
- No focussing on the computer readings
- Yes, let's explore a new area
Fast, slow, long, short, easy, hard.
Mountain biking is the perfect antidote for me.
It's not what I'll be racing this summer,
or needing for the 120 miles and 16000' of vert of the upcoming challenge.
Just fun and playful.
Still riding.
Still spinning.
Still filling the lungs with air,
and the legs with lactic acid.
But, with some jumps and berms and slides mixed in.
Burned out?
Change it up.
---
165ish?
8.5 hrs sleep
No Strength work
0 minutes recovery
60 minutes reading + Journaling
87
HOW TO PRETEND IT’S NOT A BIKE VACATION.
THE FIRST RULE OF BRINGING THE BIKE on a vacation is key. It’s not hiding it the back of the van or car, and it’s not saying…
… I’ll only ride if the amazing doll house tour falls through.
Rule No. 1: Make sure the important stuff is the priority.
Today, that meant a 3.5 mile hike out to Observation Point.
Fully appreciate it’s awesomeness.
Hike back 3.5 miles,
loving it.
Even if you have a nice blister brewing,
because you never hike or wear these shoes.
Follow that up with plans to grill up some dinner at sunset.
Once everything is taken care of…
… totally cool to check out the sweet local single track.
Exactly how my day went.
Perfect.
The single is a new addition the land here near my grandpa's cabin, which is the only reason a lugged the bike up here...
... to give it a more thorough inspection in the morning.
"May the 4th be with you"
---
The view down into Zion Canyon
One of my favorite things is my folding fire pit. Folds down, easy to travel with.
Found a place to do pull ups.
---
165ish?
9 hrs sleep
Pullups Pushups Airsquats
0 minutes recovery
120 minutes reading + Journaling
86
SOME RIDES ARE MORE EXPENSIVE THAN OTHERS
I SHOULD HAVE TAKEN IT AS A SIGN OF THINGS TO COME. I’d just crushed my phone in the van’s door jamb. Ouch. But, not as big as the ouch that precedes…
… Is my bike okay?
And, too think, I was really enjoying a playful moment on challenging single track in Southern Utah.
Feeling good,
confident,
and fast.
Shoulda stayed humble,
cautious,
aware.
Going down a rocky ledge, my front wheel caught in a hole.
The bike stopped.
I arced high through the air.
We both landed among the jagged boulders.
Nothing on me was broken.
A few tears in my fuselage.
In flight, I’d been hyper aware of my recovering cranium.
Surfergirl got to see it all.
We laughed…
… It’s only a flesh wound!
Back at the trailhead, loading my bike into the van, I noticed the cracked seat stay.
It had taken a direct hit.
Cracked halfway through.
First day of our trip.
Ugh.
Drove straight to O’Reilly Autoparts.
This is gonna sound stupid, but ya got anything to repair carbon?
Like carbon fiber?
Just like that.
We’ll let’s see what JB Weld has.
Music to my ears.
I know JB Weld can fix a cracked radiator.
Tomorrow, I’ll see how their carbon repair formula holds up.
Wish us luck.
---
165.3
6 hrs sleep
No strength work today
0 minutes recovery
10 minutes reading + Journaling
88
DO YOU HAVE ATOMIC HABITS
IN ATOMIC HABITS, the great James Clear, made a point about how to write a best-selling book. He's sold 15,000,000 copies to date. His directive?...
... Be the book.
The point isn't that we should quit our day jobs and write a book,
though that would be a good excuse to ride, run and swim all day long.
However, as I think of my miraculous progress since coming out of ICU in January...
... two things are pretty obvious.
- I'm basically following my own protocol from The 30-Day Rip On RaceDay Challenge.
- I've made a few updates since I wrote the content for the challenge
For example, for the last 10 weeks I've been in the base-building phase.
It's gone pretty well...
- Fitness is up
- Weight is coming down
... but I have lots of top-end to recover.
True power has been offline since the last races of the previous year.
How am I going to get that back?
How did I build the base?
What are next steps?
Since I'm being the book,
I think I ought to write the book....
... take all the content, update it and put it in book form.
To do it right, I think I need a huge challenge.
Something ridiculous,
that would be a real test.
A reason,
a Why?
Something you might even want to get in on.
I'm not sure what it is yet.
But, it's percolating.
Stay tuned as the rehab continues.
---
165.8
7.5 hrs sleep
PullUps and PushUps and Dead Lifts
20 minutes recovery
90 minutes reading + Journaling
89
TAKING TIME TO RIDE FAST
TO BE FASTER THAN 99% of the competition, we need to value our 1%. Or, maybe several 1%s. Assuming we sleep for 8 hours, Do you?...
... we have 960 waking minutes.
One measly 1% block of our waking hours is 9.6 minutes.
What can we do with 1% of our day to get faster?
- Chop and prep a fresh salad
- Stretch
- A massage or Hypervolt session
- Meditate
- Clean and lube our chains
- Check our tires and brake pads
- PushUps and PullUps and Squats
Most of the things, like those above, we can do in less than 10 minutes...
... yet, we act like it'll take hours.
I do.
Maybe you don't.
It's not a question of if we have the time to get faster, but...
... will we use what we have correctly?
---
166
8 hrs sleep
PullUps and PushUps and Dead Lifts
20 minutes recovery
90 minutes reading + Journaling
86
MOMENTUM IS EVERYTHING
IT'S NOT THAT WE NEGLECT MOMENTUM, it's that we often don't respect it enough. As the great Sir Isaac Newton said, A bike in motion will stay in motion unless...
... acted upon by an outside force.
In other words, our legs move us forward, everything else...
... conspires to slow us down.
Everything.
Take turns.
Being able to carry our momentum through a turn means we spend less energy exiting the turn and getting back up to speed.
If we're really good,
we might make those behind work much harder.
If we're unskilled,
we spend all kinds of energy struggling to catch back on.
We get worn down by momentum suckers.
Remember, the corollary is Our parked bike will stay parked unless...
... acted upon by us.
---
166
8 hrs sleep
PullUps and PushUps and Dead Lifts
20 minutes recovery
120 minutes reading + Journaling
87
I DO NOT THINK YOU KNOW THE MEANING OF THAT ZONE
THERE ARE FEW GUARANTEES IN LIFE. One, however, is a lock. Invite your veryfast friends to do a recon ride where everybody is "committed" to ride zone two. Then...
... let the mayhem unfold.
Here's the bad and the good of it.
I felt bad right away.
Yes, I was suffering, sure.
But I was really feeling bad for all the suckers like me who thought this would be chill with a few efforts.
Instead, the first three hours...
... was one massive effort.
- 248 watts normalized power
- Average HR 150 bpm
- 3000' elevation gain
Probably nothing for you,
definitely something for me.
The gravel roads are shift right now.
Ruts all over the place,
stutter bumps everywhere else.
Fortunately, I decided to do some tire pressure testing today.
I aired down.
26 lbs vs my normal 30 up front.
28 lbs vs my normal 32 in back.
I rimmed out a handful of times, both wheels.
Mainly sharp edges or rocks.
Tires held up great - Conti Terra Speed 45s.
I think I can go lower.
No doubt when the trails are as nasty as they are it is muchmuch faster.
I also tested having breakfast before riding.
What?
Yeah, true.
I usually wake up at the last second and eat as soon as I start riding.
This morning, I was so excited I woke with tons of time.
A full hour.
I fired up a bowl of oatmeal,
dropped in frozen blueberries,
plus macadamia nuts for some fat.
It stayed down great.
Shocking given the hideous zone too-dang-fast we were pushing.
Definitely going to try that again because I felt really good.
That's it...
... hope your weekend is epic.
---
---
165.1
7.5 hrs sleep
PullUps and PushUps only
20 minutes recovery
120 minutes reading + Journaling
89 (fitness still down 30% from last year, and darn happy to be back at it)
HOW DO YOU STACK UP?
BEING A COMMITTED ATHLETE pays all kinds of dividends. Which is cool. What's cooler is deconstructing what we do and...
... seeing how we stack up.
Not against each other.
Just riding
or running
or swimming
won't do it.
For example, we also...
- Eat
- Sleep
- Maintain our equipment
- Study the latest info
- Might have a coach
- Make sure we have proper fit of all our gear
- Fine tune our body mechanics
- Get as aero as possible
- Test hardware
- Train with other committed athletes
- Challenge ourselves, long and short-term
- Have our "day jobs" squared away and thriving
- Prioritize family and friends
... and all that plus a lot more stacks,
compounds and
combines.
What can we add, refine, improve so we are truly...
... Ready To Rip On RaceDay.
...
By the way, I'm getting ready to launch dog tags with one of our sayings on one side and personal info on the other.
Would you like to know when they are ready?
---
165.5
8.5 hrs sleep
PullUps and PushUps only
20 minutes recovery
120 minutes reading + Journaling
82
IN A MOOD FOR VIOLENCE
IT'S BEEN JUST OVER TWO MONTHS since being able to start training after my mishap. Prior to that, it was 6 weeks off the bike or anything but walking...
... my fitness was zip.
Why do base at all?
Because I was effectively starting from zero.
Sure, I had decades of consistent riding, running, etc. But, I couldn't just jump right back into it.
I needed to give my body a break...
... and a chance to recalibrate.
It's been fun.
I've been able to do some group rides...
... hanging on, then getting dropped.
Base training is good for that, for building the aerobic engine.
It's not good for putting a sting into our efforts...
... or responding in kind.
That only comes from...
- Intervals
- Racing
... there's no other way.
The racing could be the kind where we pin a number on, spicy group rides, or getting after PRs.
The intervals, well there's a million ways to flog ourselves doing those.
In short,
we gotta do the explosive efforts.
There's no way around it.
It's not for everyone.
Only those who want to find out what they're really capable of.
Me, I'm targeting two days a week for the carnage.
Tuesdays.
Saturdays.
The key to success will be...
... showing up fresh, in a mood for violence.
---
165.1
9 hrs sleep
1 Rip On RaceDay Circuit
20 minutes recovery
120 minutes reading + Journaling
83
JUST BELIEVE THIS ONE FACT
THERE ARE ALL KINDS OF THEORIES: The Big Bang, Evolution, Creationism, even The Simulation. No matter which one, if any, you subscribe to...
... one fact remains.
This body is the only one we got.
I dunno why people treat 'em so badly.
Heck I've done plenty of bad myself.
But, there's nothing like racing to keep me on track.
Even just racing myself,
my times.
No matter what your beliefs...
... these bodies do their best when we eat clean.
Of course, there are a million beliefs on what that entails.
I keep it simple.
- No processed foods
- As much fresh veggies and berries as possible
- Plenty of protein
- Plenty of water
That's my belief of what actually works...
... and I think it's a fact.
Because every day we are building our bodies, it's important to remember...
... Every Day Is RaceDay.
---
167.1
8 hrs Sleep
1 Rip On RaceDay Circuit
10 minutes recovery
90 minutes reading + Journaling
83
WITH ALL THY FITNESS, GET...
IS THERE MORE TO RACING, than racing? Well, yeah. Of course. A lot more, the only question is are we taking advantage of the opportunities. As the wise one said...
... With all thy fitness, get adventurous.
By that, I don't mean in a racy way.
The point is to go somewhere,
do something new,
unattempted.
We've got the fitness,
which too few people actually have,
so we can accomplish what most cannot fathom to attempt.
So, what's it gonna be...
- Ride across the country
- Travel to a remote destination
- Run the Grand Canyon rim to rim
- Go from hut to hut in Colorado
... pick something.
What's holding us back...
- A tour guide
- Language barriers
- Support in case things go wrong
... nothing that can't be solved.
Do it.
---
166.7
7 hrs Sleep
Pullups and Pushups
20 minutes recovery
90 minutes reading + Journaling
82
Tell us about it.
H0W ARE THEY SO EXPLOSIVE?
OK, WE GET IT THAT PROS ARE FASTER. Right? But, how they heck are they so explosive without racing? Asking for a friend, myself, and...
... anybody forced to train alone.
We gotta know.
- Personally, I enjoy the solitude.
- Others don't near other riders or group rides
- And, then there's those who's with uncooperative schedules
How are the outstanding pros doing it?
Not racing,
showing up and slaughtering their competition.
Intervals?
Well, personally I can't stand intervals for more than a few weeks without...
... wanting to take a hammer to my bike computer.
Riding and racing with the teammates?
That makes a little more sense, but only a little. Who wants to drill or get drilled by their trusted allies?
Way more rested?
Mmmmmaybe the non-racing leads to a more rested and ready body?
Healthier?
Because they aren't traveling so much:
- They aren't picking up colds and flues.
- They aren't eating whatever they can find.
- They aren't taking such large risks as when racing
E-racing?
Are they just getting on a trainer and duking it out with the online competition? If they are, don't they need to have fake profiles for privacy as well as less fitness?
Virtual racing?
Setting up race course segments on Strava and trying to beat the PRs?
I dunno, for me...
... ain't nothing like the real thing.
---
166.2
8 hrs Sleep
1 Rip On RaceDay Circuit
20 minutes recovery
120 minutes reading + Journaling
80
GETTING PUSHED AROUND IN THE GROUP
THE RIDE WAS GETTING SPICEY. The pace increasing considerably, and the terrain going from flat to sawtooth. The legs were screaming, and...
... and I was moving backwards.
Then, it happened.
Just before the apex of quick power climb,
just when I needed it most...
... my pal, The Gambler, gave me some pedal assist.
Yep, he had the gaul to put his paws on my lycra and pushed me some.
And I loved it.
It was just the right amount
to keep me on.
Sly enough I quietly thought and hoped...
... Maybe nobody noticed.
That's thing about needing help.
When we could really use some,
we don't ask.
Good givers, like The Gambler, don't ask...
... the just give.
Without making a big deal about it.
---
165.8
9 hrs Sleep
No Strengthwork today
10 minutes recovery
60 minutes reading + Journaling
80
SHOULD WE LEARN TO TUMBLE?
LIKE MOST OF US, we have a group of regular riders. So far, 3 of the 10 of us have broken bones this year. One hit a tree skiing, one crossed wheels today...
... and, well, you know my saga.
I was off the back over the top,
and rolled up on the mishap.
If you're a real rider,
you've broken your collar bone.
Ok, I don't know if that's 100% true.
But, I have broken one,
while riding.
So, it's common.
And I gotta ask...
... Should we take tumbling lessons?
Would it help?
Would it keep us from doing the natural thing vs...
... rolling out of danger?
Maybe, sometimes.
Not a guarantee,
perhaps a skill worth...
- learning
- practicing
- investigating
... got a thought on this?
---
166.7
7.5ish hrs Sleep
No Strengthwork today
10 minutes recovery
120 minutes reading + Journaling
82
IS THIS THE BEST RIDE IN SOUTHERN CALIFORNIA?
IMAGINE A RIDE THAT FEATURES all the beauty and wonder of Southern California. The beaches, the shaded prairies, the tall forests with ski runs...
... covering all of it in a single day.
Oh, and almost no traffic.
Impossible you say.
Not.
100% possible.
It took us years to scout it.
Here are some pics from 2023... route below.
Here's the route: https://www.strava.com/routes/3216181932420212282
It's 120 miles, 15000' of climbing.
We start at Doheny State Beach and wind up in Big Bear, refueling at convenience stores and restaurants along the way.
It's almost all dirt most to Corona, then a 35-mile bike trail across the Inland Empire. At the bottom of the mountains, we jump on an abandoned logging road, and it's nearly all dirt to the top, and down into Big Bear.
Epic.
Insanely epic.
Are you game for the ride of the year?
Click here: https://pedalindustries.com/products/free-registration-for-the-surf-n-summit-california-5-18-24
---
Some of the FAQ's from a Zoom call yesterday.
Logistics:
1. Where to stay Friday Night? Dinner plans? Stay as close as you can to Dana Point, where we start… it’s only a few minutes drive to my house. We’ll have dinner at my place and go over last minute specifics.
2. Ride start time? Official Start is 6am, I highly recommend slower riders leave earlier to make sure we all get to Colton at the same time for the flat 35 miles across the Inland Empire – much easier in a group.
3. Where can we store bags? My van… Susie will drive it to Big Bear.
4. Confirm - unsupported? Any plan B options for repairs, crashes, etc.? It’s self-supported, be prepared.
a. Anyone we can hire to assist? Is there a way to transport overnight bag? Susie will drive it to Big Bear.
5. Big Bear
a. Anyone staying the night? TBD on this.
b. Transporation back to Orange County? TBD on this. Some ride back, some Uber back. We need a final head count.
5. Snow blocking trails? Currently yes, but it’s getting warmer and it’s a south facing climb, we should be fine.
People
1. How many people are coming and their capabilities? Unknown, people always commit and don’t show, others never commit and just show up.
a. We are locomotives not goats:). Likelihood of creating riding groups of different speeds (any forecasted pacing / finish times)? For sure start early, and KNOW HOW TO UPLOAD A ROUTE to your device. Any regrouping points? One for sure, in Colton at a convenience store… depending on pace, we might all meet up at Seven Oaks restaurant about 1/3 up the climb… some of us will do some extra climbing and single track at end of 35 mile bike trail, others will go straight to the climb, which is why we might end up there at roughly same time.
Nutrition
1. Where are the nutrition and water stops? ONeil Park is about 2 hours in, a campground with water and bathrooms. Do NOT dillydally at any stops. Next stop is Colton, about 4 hours away. These are my estimates for your speed.
2. Water stops on the final climb or is two bottles sufficient? At Seven Oaks restaurant, we can get water, soda, hamburgers, fries… depending on heat, 2-3 bottles. My bike holds 3.
3. Nutrition recommendations? 300-400 calories per hour. Whatever you like and sits well in your stomach. I like CarboRocket, 333 calories/bottle.
Equipment
1. Tire recommendation? I am running Continental Terra Speed 45s, with 32lbs in the rear, 28 in the front. Lots and lots of sealant before we roll.
What are the gravel sections like? Pretty nice, a little more rutted from rain run-off, but totally 100% ridable and fun. There’s a little single track where trail is currently flooded close to the start.
2. Other gear that would be helpful (e.g. hydration pack, lights). Lights for sure, early start, and maybe a late finish. Be able to carry 3 large bottles worth of water. Get a BLACK mosquito net, bugs can be nasty… we learned the hard way that the white nets reflect light which was blinding as the sun was setting.
3. Clothing recommendations? (Temp change to expect)? May is a tricky month, I’ll carry my KOM Jacket which is great for wind and water and small enough to go in my Barrito Bag … my bike will have a Barrito for the KOM jacket, and food and drink mix supplies in my Day Ripper bag. Only other item I’d carry would be arm warmers… but highly unlikely we’ll need them. My Wahoo died 30 minutes from the top… bring a battery booster.
---
166
7.5ish hrs Sleep
Pushups and Pullups
20 minutes recovery
120 minutes reading + Journaling
78
ARE YOU STRONG ENOUGH TO BE...
I POLLED THE RIPPERS and 100% of them lift weights or do resistance exercise year round. Well, I was shocked by that. I had no idea if we rubbing off on each other...
... just hope.
In the beginning, after our first day with real weight, we often echo the great Cheryl Crow song...
... God, I feel like hell tonight.
Why do it?
- Strong bones
- Good posture
- Improved ability to handle challenges
Why not?
- Takes time
- Potential to get hurt
Here's my current program,
takes about 15 minutes.
- 6 pullups
- 18 pushups
- 10 shoulder press
- 5 pullups
- 15 pushups
- 6 squats
- 4 pullups
- 12 pushups
- 20 toe raises, 10 heel raises
- 3 pullups
- 9 pushups
- 10 curls (vanity muscles)
- 2 pullups
- 6 pushups
In other words, mainly pullups and pushups with something extra to break up the sets.
The focus is on large muscle groups.
In Natural Born Heroes: Mastering the Lost Secrets of Strength and Endurance, there's a strong emphasis on tendon strength being key to true athlete prowess. We develop that moving heavy weight with large muscle groups...
... the stuff we need to be fast.
For the bar...
- Jump up to the bar, and let yourself down slowly.
- Use a pullup assist machine
- Giant rubberbands
For pushups...
- Figure out hand positions that are comfy on the shoulders
- It's cool to start on your knees
Squats...
- Do air squats and put that arse in the grarsse
- Go half way down
Start somewhere,
just start.
---
166
7.5ish hrs Sleep
20 pullups 60 pushups 15 shoulder presses + other stuff
10 minutes recovery
120 minutes reading + Journaling
79
HOW TO OVERCOME INJURY
I'VE BEEN ASKED TWICE TODAY if I had any feelings of Why me? after my brain injury. And, how did I overcome that? Well, good questions because...
... we all gotta battle through the shiz.
During the darkest days, I only had one thought.
How can I fix this?
We've all been dealt multiple bad hands over the years, and if we think about it...
... we often come through them stronger, better.
It never seems like it at the time.
Our challenges, I believe, are our challenges, for a reason.
As rotten as they appear...
... they are personalized gifts.
If they weren't for our benefit and didn't totally suck,
they'd be easy to overcome,
requiring little effort,
personal growth,
or change.
With that in mind, I set about studying and researching how best to recover from this unplanned set back.
There's plenty of improvement still to be made...
... and that's exciting as hell!
---
166.7
8ish hrs Sleep
20 pullups 60 pushups 15 shoulder presses + other stuff
20 minutes recovery
120 minutes reading + Journaling
79
GIMME SHELTER
THERE AIN'T NOTHING LIKE A TAILWIND to blow the group to pieces. The palms were bending, for sure...
... this one was gonna hurt.
It's counter intuitive.
But, it goes like this.
Alone, a tailwind feels nice.
A chance to tap lightly on the pedals and fly along.
In a group, it's whole different game.
The strong go to the front and drill it.
'problem is, there's no draft,
no place to hide,
no rest.
Which is exactly how it went down today.
Three of us were rotating.
Hard pulls.
It felt terrible,
and great.
Nobody else was pulling through.
I didn't blame 'em,
it was hard as heck.
I glanced back...
... gap was 30 feet.
Then 300 feet.
Then, a slight bend in the road,
an every so tiny gap opened, and...
... I was ejected.
Just couldn't close it.
No draft.
How was the ride back up the coast into the wind?
Well, alone it woulda been a bear.
In the group, much easier.
Sure the brief moment pulling through stung a bit, then...
... it was right back to the shelter.
So, there you have it.
Tailwind, get on the front and get a gap.
Headwind, take it easy, nothings getting away.
---
168.4
9ish hrs Sleep
20 pullups 60 pushups 15 shoulder presses
20 minutes recovery
120 minutes reading + Journaling
78
DO LESS, AND OBSESS
CAN'T GET THIS CONCEPT OUTTA MY MIND, not because I've never considered it, because it's so darn rhymey. I coudn't say it better...
... Do less, and obsess.
Maybe I just needed to hear the message?
The idea of having 1 (one) 'A' race a year has always turned me on...
- It's more fun to have one focus
- dive into the nittygritty
- get granular
- geek out
... that's the shift I love.
Yeah, I might end up with a bike that's not good for much but a particular course,
training that is so specialized as to be worthless for everything else.
But, that's the point.
To be so singular,
to be uniquely prepared.
Then, and only then, I might have a chance...
... and that's all the hope I need.
When I'm that locked in, it's easy to treat...
... all other races as distractions at best.
Places to test...
- equipment
- strategy
- training
... nothing more.
When I'm that locked in, it's easy to commit...
... to training blocks and weight lifting.
When I'm that locked in, it's easy to see...
... the big picture.
To do less,
and obsess.
---
168.7
8ish hrs Sleep
20 pullups 60 pushups 15 shoulder presses
20 minutes recovery
120 minutes reading + Journaling
76
HE'S TRYING TO KILL ME
THE POOR WOMAN WAS RED IN THE FACE, if looks could kill her guide/date would be dead. They'd just cleared a very overgrown jungle and were now pushing their bikes up a rocky stretch...
... who could blame her?
Who could blame him?
Sometimes our sense of adventure...
... is total nonsense.
I could only laugh.
Don't kill him here, you need to get home first!
They had a ways to go.
We have about 5 weeks to prep for the SurfNSummit.
Yeah, it's far.
Lots of climbing.
But, still I'm surprised at how many people misjudge what it takes.
Some, think it's just impossible to complete...
... usually my most fit friends.
Others, show up with what appears to be no business attempting it...
... but, hope and the desire to do something epic.
It's one of those Henry Ford moments.
Whether you think can, or think you can't...
... you're right.
So, if you think you can ride 100+ miles with 15,000+ feet of climbing...
... click here to check it out:
https://pedalindustries.com/products/free-registration-for-the-surf-n-summit-california-5-18-24
---
168.2
9ish hrs Sleep
No Strength Work
10 minutes recovery
120 minutes reading + Journaling
76er
AN OBSERVATION ON UNEVEN POWER BETWEEN LEGS
ONE OF THE SETTINGS ON MY POWER METER shows the power put out by each leg. It can def ovewhelm for an entire ride, because we can...
... freak out about data we don't like.
It's on one of my Wahoo screens.
I see it from time to time on a ride.
Consciously trying to even out the power was annoying the heck out of me.
One leg was always stronger, unless I reallyreallyreallyreally focused.
Then, I had an idea.
Something to try,
that I used to do.
This came to me when I noticed standing and climbing,
power was always 50/50.
Hmmmm.
What's the difference?
Then I noticed,
same thing when it got steep and I really had to put out some power.
Well, that was nice to see...
... somewhat calming.
Hmmmm...
... how to do that all the time?
Welp, this is just an observation.
It might not work for you.
Meter could be mismonitoring, but this makes all the difference in the world...
... when I consciously focus on pedaling with the heels down.
What?
Really?
Yes.
What I think is happening is I'm eliminating a dead spot along the top of my pedal stroke...
... gonna verify with my genius bike fitter, Ashley.
---
167.3
8ish hrs Sleep
No Strength Work
20 minutes recovery
60 minutes reading + Journaling
78
THE WHAT AND WHY OF A PROPER EZ SPIN
I'VE BEEN TRYING TO GET THE LEGS TO COME AROUND, which means I had to actually dedicate myself to do some easy spins. Because, like most of us it's just...
... darn hard to go easy.
Or, is it just me?
First off, what constitutes an easy spin?
Two things:
- Low effort
- High rpm's
How low?
Very bottom of Zone 2, or anything in Zone 1.
How high?
90-100+ rpm's.
Why?
Well, one of my early coaches called it a Rinse Ride for a reason.
If we are really doing it correctly,
our legs feel all clean and springy because...
... we rinsed out the crud.
Why else?
- It's good on the brain
- Takes the pressure off, simply relaxing
- Great time to catch up with friends and chat while spinning
How long?
45-90 min seems about right.
The things we think about when we're just spinnin' ez.
---
166.9
8ish hrs Sleep
Just PullUps and PushUps today
20 minutes recovery
120 minutes reading + Journaling
73
EVER HAD THE CRUD BEAT OUT OF YOU, FOR REAL?
GROWING UP, we fought a lot. We were too weak to do much physical damage, but there was plenty of pride and shame on the line. It's not much different now...
... when we race.
If we truly get the crud beat out us by...
- the course
- the competition
- our worse, ourselves
... there is only one question.
Did we really get it beat out of us?
Or, are we destined to get pummeled over and over again because...
... the crud is still there?
Is our diet a joke?
Do our handling skills still stink?
Does our bike squeak and wobble?
'Cause if that crud is still there, then...
... it's not beat out of us.
We've just learned to live with mediocrity...
... and that's just plain cruddy.
---
167.8
8ish hrs Sleep
2 Rip On RaceDay Circuits
10 minutes recovery
120 minutes reading + Journaling
74
IS IT TIME TO CONSIDER ROAD PEDALS FOR OFFROAD?
WHEN I WAS PRE-RIDING LEADVILLE a while back, the phenom who would shatter the course record floated by me as I labored. He made it look so easy...
... was it the pedals?
99% of MTB racers,
dismount on that course.
There is no way they'd sport road shoes and pedals,
even though they are...
- Lighter
- More aero
- Offer better contact and efficiency
... because once fouled they're VERY difficult to get engaged.
Gravel,
is another deal.
Unless we are pushing the boundaries,
ripping single track,
slaloming sand...
... we're not going to dismount.
The only time would be if crashed,
or unclipped to rutter a turn.
In most gravel races,
that's not likely.
So, should we run the road set up offroad?
I have multiple friends who roll the dice in local XC races...
... and even the long, epic stuff.
It almost always works out great.
Worth the risk?
Up to you.
Worth testing?
100%.
---
167.6
7.5ish hrs Sleep
2 Rip On RaceDay Circuits
10 minutes recovery
120 minutes reading + Journaling
74
HAVE YOU EVER TRIED TRAINING BIG BLOCKS?
A QUESTION CAME UP LAST NIGHT ON OUR ZOOM CALL. Have you ever trained big training blocks like Keegan Swenson just posted. Good question...
... does it work?
Maybe.
Here's what I can tell you from personal experience.
18 months ago, I was prepping for my insane time goal at Leadville.
I was really committed.
Holed up in Breckinridge all by myself,
for the month prior.
It's easy to be selfish with the time,
when you're by yourself.
The race is in August.
In July, I did..
- 20 hours
- 22 hours
- 25 hours
... a lot more than my normal 10-12 hours a week.
It was very race specific training.
Lots of Zone 2.
Recovery
was key.
I came out of that in awesome shape,
and had the best race
of
my
life.
Does it work for everybody?
I have no idea.
But, I'll definitely do it again when prepping for a once in a life quest.
----
168.9
7.5ish hrs Sleep
2 Rip On RaceDay Circuits
10 minutes recovery
90 minutes reading + Journaling
73
Do you want to Rip On Raceday?
THINGS TO CHECK FIRST...
THERE ARE A FEW THINGS THAT CAN MAKE OR BREAK a race, the chief being the bike. Bikes don't win races, but they sure can make things a lot harder...
... or a lot easier.
As I went through my checklist, I found a few issues:
- Rear brake pad smoked
- Sealant dried out
- Battery low
It's kinda nice to have brakes that work, especially with a ripping downhill like Saturday's.
The course should be in pretty good shape, but that doesn't mean a small wire or piece of glass couldn't be a day-ender without sealant.
And c'mon...
... ya can't ride these modern bikes without good batteries.
And, I'm not just talking about the derailleur batteries. Many of the shifters have their own small batteries.
I have made the mistake of not checking the shifter batteries.
Heck, I didn't even know about them until the start of the Filthy 50 a couple of years ago. I didn't warm up, just saddled up and headed to the start.
Typically MTB XC start... everybody pinned to get to the single track first...
... I got there last.
Shifter was dead, I was spun out and then spit out.
15 minutes later, with some help from the mechanic on site, I was back at it.
Which is exactly why I came up with the RaceDay Bike Checklist, and made it into a sticker.
https://pedalindustries.com/products/raceday-ready™-checklist-stickers
For about a year now we've been shipping the stickers out with each RaceDay Bag purchase. They're great for tool boxes and benches.
Here's a link to check 'em out:
https://pedalindustries.com/products/raceday-ready™-checklist-stickers
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168.7
8.5ish hrs Sleep
2 Rip On RaceDay Circuits
20 minutes recovery
60 minutes reading + Journaling
71
Do you want to Rip On Raceday?
THE HEROIC MOVE
THERE'S A LOT OF GREAT RACING GOING ON. Locally, regionally, internationally. Sometimes we witness the unfathomable attack from impossibly far out, other times...
... a second or third wind, for the win.
By inches.
We shouldn't be impressed.
I'm mean,
it's cool.
We all cheer.
But the truth is the victory was secured long ago.
When nobody was cheering.
It was dark,
lonely,
cold.
The alarm was more drill sergeant, than fan.
In those moments...
... the heroes make their moves.
If we're lucky,
we witness the results.
---
169.1
9ish hrs sleep
No strength work today
20 minutes recovery
180 minutes reading + Journaling
72
IT'S LIKE THE SUN GOING UP ON ME
40 DEGREES, 80% HUMIDITY ain't nothing. Combine that with a dawn start, the sun hidden behind the hills, and, well, when you're going 20+ mph in your underpants...
... it's bonechilly.
I left the knee warmers behind.
No vest.
No jacket.
Just arm warmers,
a base layer,
skull cap.
It's risky,
we might freeze,
this is how we do it...
... when we know sunny times are ahead.
So are they?
Whether we are enjoying the longer days,
recovering from an injury,
just getting back at it...
... we hope and plan for...
- better fitness
- decreased fatness
- all things to improve
... it's a process.
And, we know it.
Just like the sun coming up,
we imperceptibly rise to the occasion.
That's how today was for me.
Still got dropped,
but made it a little further.
I'll take it.
Here's a snapshot of where things stand.
There's nothing like a good fitness journey.
How's yours going?
---
168.7
8ish hrs sleep
10 Pullups 30 Pushups
20 minutes recovery
120 minutes reading + Journaling
73 (per training peaks)