THERE ISN'T ANYTHING LIKE CHEERING for the home team.  Spend some time learning who's got talent, watch a few lead ups, and...

... win or lose, it's thrilling.

Of all the standout Olympic performances,
here are an outstanding and instructive three.

First, Noah Lyles.  

I had a chance to watch some of his racing earlier this year.  

This kid's confidence is unreal.  

Some might say...

• arrogant
• obnoxious
• rude and taunting

... to me, the kid is just pumped to race.

But, how pumped would you be if you saw the racer favored to be the champion get out to a much faster start?

Instead of first,
you're mid-pack, at best.

That was Lyles start of the 100 meter final...

• he believed
• kept running hard
• was fastest in the final 20 meters

... the announcers claimed his chief rival had won.

Upon review, even though their time was identical...

... in the photo, it was clear Noah prevailed.

Second, Cole Hocker.

I dunno.

Something about this kid just doesn't look fast...

• the man bun
• lack of height
• accompanying faster leg speed

... but, he has a world-class kick in the final 200ish meters of the 1500.

There he was, in perfect position.

With the favorites around the last turn...

• After Ingebrigtsen sets a field destroying opening pace
• Kerr, the only one to recently  beat him, is side by side
• and Nuguse, the favored US racer, right there

... with 100 metes to go, Ingebrigtsen and Kerr are looking at each other.

Forgotten and discounted Cole Hocker...

... muscles up the inside for the win.

Third, someone from Homer, Alaska.

Kristen Faulkner...

• not supposed to be in the cycling road race
• in Paris to race for track medals
• comparatively little experience

... is less than a nobody.

She's not even on the radar.

Of anybody.

But, herself...

• a massive VO2 engine
• a calculating mind
• a killer instinct

... and that is a powerful combination.

She...

• makes, forces, the decisive break
• Slowly drains the energy from a collaborating rival
• Pounces on the other 3 racers as they consider their medal chances

... for a stunning, solo ride to gold.

What do all 3 have in common?

Belief they could shock the world...

... led them to never, never, never give up.

===

163.7
8 hrs
1 Rip On RaceDay Circuit
20 minutes recovery
60 minutes reading + Journaling 

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

I BUILT UP A NEW GRAVEL BIKE, I love it except for one giant problem.  How could this be happening and what can I do?  At first, I thought it was a result of...

... my daily commitment to pull ups.

May my fingers have gotten thicker,
since their strength has increased.

Which means it's not that my gloves are tighter, that's not what's causing...

... major finger and hand numbness. 

The numbness issues were noticeable on pavement,
and multiplied by a million on the rough stuff.

It all came to head on the final fast and rocky downhill at last Saturday's gravel race.

I had to slow down.

I hate slowing down.

What the heck was causing all the pain?

Well, duh!

I had double-wrapped bar tape on my previous gravel bike,
plus small gel pads in between the two layers.

Yesterday I went ahead and wrapped another layer of tape on the bars.

What a difference!

Numbness gone.
Pain gone.

The gel pads arrive tomorrow. 

I'll unwrap the top layer...

• insert the pads
• and wrap 'em up
• for a more challenging test

... on some local singletrack and dirt.

For the record, it was a really dumb idea on my part not double-wrapping to start with...

... all in the name of being lighter and more aero.

Ain't nothing slower than pain...

... and nothing faster than comfort, control and confidence.

===

164.5
7 hrs
0 PullUps, 0 PushUps
10 minutes recovery
60 minutes reading + Journaling 

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

IT'S ALWAYS SOMEWHAT SHOCKING TO ME, the bikes I see at the start line.  No, I'm not talking about bikes made of pure unobtainium, with parts so light...

... they'd float away if not weighed down by the rider.

Anybody with a credit card can get one of those.

I'm talking about the poor wobbly, dirt encrusted, teeth missing rides that...

... belong to the bikebeaters.

For sure, I get the idea of a dusty machine meant to throw the competition off.

Upon closer inspection, we see the drivetrain is pristine, wheels true and perfectly tensioned, and, if we could see 'em, ceramic bearings...

... for a frictionfree glide.

That's not what a bikebeater brings to the starting line.

These bikes look like they haven't been loved for years.

Put away dirty.
Neglected.
Forlorn.

Yet, somehow, the bikebeaters ain't too proud to show their rigs...

... no shame.

Or is it awareness?

Maybe they are just one solid, race ruining mechanical failure away from the truth.

If ya take care of yer ride...

... ya can ride 'er fast and far, forevah!

===

164.7
8 hrs
20 PullUps, 60 PushUps
30 minutes recovery
150 minutes reading + Journaling 

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

FROM A "ROAD" CYCLING PERSPECTIVE, and possibly all sports, the Olympics are a funny thing.  Ignoring the TT, we opened with the rough n tumble of MTB, to the constraints of an epic paved course, and up next the most defined of all, track racing...

... is this progress or regression?

It's newest to oldest.

But, not the newest newest because that would be gravel racing.

Will the wrongest of all...

• mixed surfaces - paved to single-track
• road bikes with fat tires
• navigation required

... kick off the quadrennial showdown next?

Is it a question of access and therefore interest?

I've only ridden on a banked track once.  

When I lived in San Diego, and accidentally found the old asphalt velodrome in Balboa Park.

It was fun,
a new challenge.

I live relatively close to one now, 
60-120 minutes away,
depending on traffic.

Which is exactly why I don't race the track.

There are a lot of great group rides around here, but the last legit road race in our county was over a decade ago.

We're fortunate here to have quite a bit of trail access, even some epic climbs and bombing twisty dirt trails...

... within riding distance or a short drive.

The thing about mixed surface riding is...

... it's everywhere.

Every town has a road, 
a forgotten park or dilapidated area,
back alleys or dirt roads in the outskirts.

With gravels laze-faire attitude,
no course restrictions...

... I'm not sure the 5 rings of power can accept such raucous non-sense.

I can only be Olympic hopeful.

===

164.5
8.5 hrs
No Strength Work
10 minutes recovery
120 minutes reading + Journaling 

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

• I had to fish out air and nozzle from my mini-bag.

• Not downloading the route
• Going off course

• never give up
• always be prepared
• there's always a chance luck will favor us

RECONNING THE RACE COURSE CAN PAY HUGE DIVIDENDS, especially if it's a tricky, technical beast.  I've done this race before, last year. Since it's a modified version...

... it woulda been nice to check it.

But...

• traffic
• pouring rain
• thunder and lightening

... I have excuses.

Not that I should be excused,
because I could have made it happen.

I'm glad it rained.

Less dust tomorrow.

Almost as soon as it stopped, 
I could hit the dirt.
No mud.

Which means I did get a chance to drive the finish in the diminishing rain,
and ride the section leading up the single track.

This was worth it.

It's not that the single track is all that challenging,
it's that the signage comes up so fast,
it's easy to rip right by the key turn.

Just one example of how beneficial it can be to pre-ride a course.

First race of the year for me,
it's gonna be fun,
can't wait.

===

163.5
8 hrs
No strength work.
20 minutes recovery
60 minutes reading + Journaling 

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

A YEAR BEFORE KEEGAN SWENSON smashed the Leadville 100 MTB course record, I ran into him on the course.  He was running road shoes and road pedals, and all I could think was...

... No freakin' way!

So, why am I running something similar now?

Keegan is going for speed...

• lighter
• more aero
• better interface

... he doesn't plan to dismount.

For me, that would be super risky...

• I'd likely dismount at least once
• The cleat/pedal interface would likely jam
• My plans to rip it up on raceday would be crushed

... there was 0% chance I'd run that combo.

How could I get the gains,
without taking the risks?

Simple.

Shimano and Crankbrothers each make a conversion that allows one to run road shoes with MTB cleats.

I did it mainly for comfort, provide by the less robust upper on road shoes.

But, what rocked my world was the...

... much better stable and sturdy connection to the MTB pedals.

Shockingly better.

Is it going to thrash my road shoes?

Not much.

On a ride that requires a lot of dismounting...

... I'll run my regular MTB shoes.

Otherwise, this is my set up for MTB and gravel.

===

165.3
8 hrs
PushUps PullUps some light leg work
20 minutes recovery
120 minutes reading + Journaling 

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

THERE'S A THEORY about what it takes to accomplish greatness.  It's not drive or willpower or revenge.  Those things help, but they are...

... useless without one thing.

We must have a system.

A method.

We can want to eat healthier and consistently fail if we are depending on other worldly discipline to ignore the cookies staring at us in the pantry.

Getting ride of the cookies and the cookie jar...

... is the winning system.

What really need to harness is our passionate desire to win...

... and adjust our methods accordingly.

Simply put.

Plan the work,
work the plan.

164.9
7.5 hrs
PushUps PullUps 
20 minutes recovery
120 minutes reading + Journaling 

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

THE FUTURE IS HERE, has been for quite a while.  The electronic shifting spec'd on most high-end bikes has it's weaknesses.  In nearly all cases...

... it's game changing.

But, for some of us there's more to remembering to charge the batteries.

Don't be like me.

I learned the hard way a few years ago.

I'd been racing my MTB with SRAM electronic group for over a year.

Flawless.

Until that fateful race morning when I skipped the warm up, 
went straight to the start line,
blasted off...

... and couldn't shift.

Huh?

What the heck?

I knew I'd charged the derailleur the night before, 
and the indicator was green.

What I didn't know,
because I was a clueless newb...

... the shifter has it's own tiny battery that lasts forever.

Ok, 
almost forever.

You'd think I would have learned my lesson.

But, a year or so later, I'm on the road group ride and...

... sunuvagun!

Shift!!!!

So, now, after learning through experience so that I could save you the grief...

• I check 'em every night before I roll out
• keep a stack of freshies in the tool box
• and one on my bike

... it's easy, takes about 5 seconds to test all 3 batteries.

Oh, and I keep the requisite quarter to turn the battery cover in my mini raceday bag.

---

164.9
7.5 hrs
PushUps PullUps Squats
10 minutes recovery
60 minutes reading + Journaling 

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

DON'T BE THAT ATHLETE.  What athlete?  The one who wings their nutrition, and bonks...

... on a training ride!

Is there anything dumber?

Too harsh?

Well, I've done it, so I'm rolling with dumber.

Because it's dumb...

... and incredibly costly.

Not the binging when food is finally available.

It's the time it takes to recover from a massive underdose of calories.

A proper bonking, can...

... delay recovery up to a few weeks.

Who has time for that?

I'm not saying...

• max carbs regardless of effort
• go with empty stomach on short efforts
• stuff our faces before heading out to attack the day

... since you're an adult, and an athlete.

Avoid the...

• feeling flat
• awful sensation
• the massive energy dip

... train and race like a pro.

---

164.7
8 hrs
PushUps PullUps Squats
30 minutes recovery
1200 minutes reading + Journaling 

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

WE HAVE A LONG STANDING TRADITION.  We don't wait for anyone, ever. If the ride starts at 630, few are there much earlier...

... no one is there at 6:30:01.

It's called respect.

Here's the bonus.

Knowing we are leaving on time, is a fantastic opportunity to practice race day.

• Prep
• Warm up
• Get to start

Which is great when things are normal.

But, shift happens.
Kids keep us up,
work is busy,
traffic.

More often than we'd like, 
we are riding late...

• Little prep
• No warm up
• Race to the start

... just like how many races commence.

We aren't doing ourselves any favors, 
if we aren't prepared for the races,
which are full gas,
out the gate.

Sometimes, it's just good to throw the clothes on, grab the bottles, shove the glasses and helmet into place...

... get out the door,
pedal like heck.

---

Many, nearly all, off road races I do - MTB and Gravel - have staging corrals.  It pays to get their early, to line up at the front.  Even if I warm up, I'm gonna be standing 15-30 minutes before the gun sounds.  I'm back and forth on if the warm up helps.

---

164.5
8 hrs
PushUps PullUps
20 minutes recovery
60 minutes reading + Journaling 

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

IN THE EARLY DAYS OF MTB, there was this cool company named Control Tech.  Riding today, I was thinking about all the tech we use to control our efforts...

... and I wondered if they were still in business.

They are,
still making cool stuff,
like the mini aero bars above.

Our racing overlords at USAC have outlawed products like that for gravel, mtb, and road (not TTs)...

... it's out of our control.

Doesn't really matter,
unless we make it matter.

Which is which is what I was thinking about on the ride.

I can't control...

• who shows up to race
• promoters' execution of the event
• equipment competitors run
• weather
• course conditions
• other racer's skill or fitness

I can control...

• registering for events
• toeing the start line
• how I react to suprises
• maintaining my equipment
• having the right apparel for the weather
• choosing good lines on course
• my training
• my skills
• my nutrition
• my sleep
• my recovery

Things out of our control,
just are.

Accept it.

Things in our control,
make a difference.

Embrace it.

===

164.9 (freakin' pizza, i had no control)
8 hrs sleep 
No strenght work
20 minutes recovery 
30 minutes reading + Journaling 
105
Strava

IT IS ESSENTIAL to be intentional with our training for a particular race.  It can mean all the difference in the world to how we perform...

... specificity is king.

It took me a long time to crack the code to epic distance racing.

More than one person, this year, heck this week!, has asked me how to go fast at Leadville.

I've told every single one of them, some for months...

... You've got to develop the capacity to ride Tempo for long periods of time.

There's more to it.

Developing the discipline to stay out of Threshold and VO2 max...

... is critical to success.

Funny thing is,
nobody, apparently, wants to hear this.

How do I know?

Because I keep getting the same calls from the same people asking me what to do.

lol

In 2012, I did an 8:32.

Here's the chart of my HR.

In 2019, I PR'd at 8:15

In 2022, I PR'd again at 7:57

Does anything stand out there to you?

Look at the time spent at Threshold with each effort.

Would this work for a...

• track racer
• crit racer
• XC racer
• road racer

... not for max performance.

Why it works is a story for another day.

===

163.5
7 hrs sleep 
60 PushUps 20 PullUps 
30 minutes recovery 
120 minutes reading + Journaling 
101
Strava

THE BIG RACE IS ON THE CALENDAR, we know we need to do lots of training because it's coming up, but...

... we're just not feeling it.

Do we do the heroic thing and push through, ignore the lack of motivation?

Good question.

Will pushing through now give us the grit we'll need on raceday?

Maybe.

Maybe, not.

Questions I pondered myself today.

I've been training six days a week for quite a while now.

This week, I'd planned to cut the volume back about 33% from last week.

Not the days,
stay with six.

Rather than going out for an easy short spin...

... I grabbed the Kindle and hit the beach.

#worthit.

===

162
8 hrs sleep 
PushUps PullUps Presses
30 minutes recovery 
120 minutes reading + Journaling 
103
Strava

WHO DOESN'T LOVE MOMENTUM?  There's no way we can explain the science and math and calculations involved.  Stop time, and we can't see it.  Yet...

... we know exactly what it is.

When were new to our sport,
it's easy to believe we'll never be as good as that fast cat making it look effortless.

Because we can't see what they have built up,
the large training base they launch from,
the little tricks they've discovered...

... their momentum.

We feel slow, while others seem to have god-given gifts,
they were born to be great...

... it's just their momentum.

It's like riding a bike.

I can explain all day long, but it's that first pedal stroke that...

... gives us the thrill of momentum.

===

162
8 hrs sleep 
1 Rip On RaceDay Circuit
30 minutes recovery 
90 minutes reading + Journaling 
105
Strava

THE OVERLORDS AT STARVA, have been doling out digital trinkets for over a decade.  We all like to see a PR, get down right hot and bothered for a KOM, CR or big boy cup...

... and then there's the Local Legend.

Today, I earned 10 of them.

Ten!

Yes!, I have been certified as someone who's commitment to boring has been documented...

... and rewarded.

The truth is I've recommitted to hitting the weekly group ride,
using it to improve and increase my fitness.

It's kinda working.

Wouldn't it be cool if we could vote on our Local Legends?

Here's my vote from Saturday's ride...

• suffered an untimely side wall puncture
• plugged the tire in under 2 minutes
• and it held for 40 more miles

... the Dynaplug continues to be legendary.

Take a look at the pic up there.

Replaced the tire today because sidewalls are notoriously weak, there's no need to push my luck...

... and become a memorialized local legend and Darwin Award recipient.

===

162.5
7 hrs sleep 
No Strength Work
10 minutes recovery 
30 minutes reading + Journaling 
106
Strava

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WHEN IT COMES TO GETTING FASTER, it's easy to go down the free speed rabbit hole.  So many variables, so hard to prove valid...

... we can be such suckers for marketing.

Then, there's the flippin' placebo effect.

Sheesh...

... what's a credit card wheelin', lycra-clad, speed junkie to do?

There are sites like Zero Friction,
YouTubers like Dylan Johnson,
the local speed freak.

Plus, e-zines and sites gettin' us (am I the only one?) all hyped up to buy some free speed.

Which brings up the truth.

It ain't free.

In many cases, think...

... arm and a leg pricing.

If I had to rank 'em, assuming the frame is appropriate...

• Wheels, Bearings & Tires
• Drivetrain - BB, chain, wax
• Helmet
• Apparel
• Shoes

... on the equipment side.

Nutrition is essential, and there are some neat on the bike eating and fueling secrets and products to be had.

Don't forget or neglect recovery: sleep, massage, nutrition, etc.

The good stuff can be startlingly better.

Do thy research...

... and spend wisely (cash only, no cc's).

===

164
8 hrs sleep 
PullUps PushUps Squats
30 minutes recovery 
120 minutes reading + Journaling 
104
Strava

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WILL SENT ME A MESSAGE, it was a rally cry.  He, his son, and his best buds would be attempting something...

... I hope I never have to do on my own behalf.

A century.

100 miles.

What could be so hard about riding with our besties,
spending all day on a bike,
in the countryside?

We've solved a lot of our challenges by doing just that,
riding, running, sharing our troubles.

The support.

Will & co. will be riding Pedal The Cause, 
a cancer research fundraiser...

... celebrating the lives of their recently lost loved ones.

I don't know why we are called to endure more than we can handle alone.

We call these charity events because....

... Charity suffereth long, and is kind.

===

163
7 hrs sleep 
PullUps PushUps Squats
10 minutes recovery 
180 minutes reading + Journaling 
105
Strava

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MY MOST RECENT LOVER, strolled out of the garage and into someone else's hands today.  She wasn't stolen.  I wasn't tricked.  We agreed it was time to part ways. Still...

... I feel a loss.

My sweetie was speedy
and a real charger...

... called her Pure Energy for a reason.

Why, then? 

I guess it comes down to commitment.

We just weren't feeling it.

I was torn.

A new lover had caught my fancy...

... and I just couldn't bare looking at her any more.

The guilt was weighing me down.

It was time to chart a new course.

So, out rolled the most expensive bike I ever owned...

... into a new cat's garage.

I hope she's loved and cared for.

Cause my new passion is gonna...

... get ridden hard.

===

162.5
7.5 hrs sleep 
No Strength Work
0 minutes recovery 
0 minutes reading + Journaling 
108
Strava

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IF YOU'RE FORTUNATE, not only do you live within a quick drive of a great, local bike shop, but there's a mechanic.  Not just any cat slinging a wrench, but...

... one that can work magic.

There's trust.

Mainly because we've never come in with a disastrous situation and claimed...

... I was just riding along.

And, they've never let us roll out the door prior to making sure everything is ready to rip.

What happens...

• if we aren't so lucky
• if we are traveling in the boonies
• if it's 10pm on a Friday and a race in the morning

... then, what do we do?

Well, 
we cry,
of course.

Because we didn't take the time when...

• the pressure was off
• we had all the time in the world
• our evenings were free for more than TV

... and learn a thing or two.

Not only that,
we got yet another latte,
instead of slowly piecing together the essential tools.

Trust me,
I know it's scary as heck to...

• loosen and tighten the headset
• replace the worn brake pads
• snug the bottom bracket

... the first time.

It's impossible not to think...

... I hope this holds, and I don't die.

That's why it's imperative to acquire these basic skills.

Because the day or night or adventure is coming at us fast, when...

... we need to be the mechanic who works magic.

===

Note: I'm not talking about the gnarly stuff, or replacing your shop or mechanic, just the basics that are beyond lubing the chain and pumping the tires.

THE LAST TWO DAYS OF THE TOUR have been great.  Exciting racing, and major mental games.  As one winner admitted...

... I did it kind of dirty.

All's fair in love and racing.

Today we saw Victor C make the final selection.

All three racers in the winning break were rotating,

But, one guy, Victor, was playing up his normal look of...

... Shift, this hurts!  Not sure I can make it.

He just has that look on his face,
and in his body language,
all the time.

Which means we expect it,
and think it's normal.

Here's the dirty part.

He actually had great legs, and was feigning exhaustion...

... to lull the other two into not worrying about him.

One guy attacks,
one guy covers,
Victor wins.

The previous day the Yellow Jersey did what some have called a greedy, unnecessary, stupid move...

... the kind of thing that turns the public against a rider.

He didn't care about that.

In a post race interview he said...

... I'm not even sure why I do those attacks.

How did he keep a straight face saying that?

When he attacked second-placed Jonas,
he stood up and sprinted away,
sat down and looked back...

... let Jonas catch up, then dropped him for good.

In my opinion, that wasn't to gain the 10 seconds, that was...

... a calculated, psychological blow.

The kind of thing that he hopes will discourage Jonas the next two massive climbing stages.

Actually, I think it was for this year's race,
and all future races.

Some might claim Doing it dirty, I'd say...

... it's what cold blooded killers do to their competitors.

===

162.5
7.5 hrs sleep 
1 Rip On RaceDay Circuit
30 minutes recovery 
90 minutes reading + Journaling 
105
Strava

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THE HEAT IS ON, and it's changing the ground we travel on.  Muddy spring trails, and roads slick with snow melt, have given way...

... and we've gotta be vigilant.

I was reminded of this today, when I almost had an...

... Oh crap! moment.

Coming in too hot,
my front tire gave way,
then hooked up again and I stayed up right.

Normally, this particular trail is hard packed and I can push the tires harder.

Not now.

The sun and high temps have dried everything out.

The dirt is breaking down and turning sand and silt.

Similar treachery can hide on asphalt, too...

• if it's hot enough
• if it's been patched with tar

... it becomes soft, even slippery.

The point isn't to stay indoors, it's to...

... get out and learn to read the terrain.

===

Side note:  I received two opposing responses to yesterday's communique...

From A.S.

1. It's ok to get old.
2. You might have an eating disorder.
3. It's important to focus on muscle mass.

From J.C.

Thanks for the inspiration, especially for consistency.  Love today's lesson.

My take...

1. Have fun.
2. It's fun to be endlessly fascinated with our own physical performance.
3. Third, see #1

... thanks to both of these fine friends for reading, responding and caring.

===

163.5
8 hrs sleep 
30 PullUps 90 PushUps, Dead Lifts, Shoulder Presses, Split Squats... and more.
20 minutes recovery 
90 minutes reading + Journaling 
105
Strava

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MATH IS SO BRUTAL, and I hate it.  Not because my brain scrambles the numbers, and that is something to hate.  My disdain for math is due to...

... it's harsh honesty.

2 + 2 = 4

Popcorn + Pizza = Slow

I had plenty of time to think about this on my way back home after the weekly beat down...

... we call a social ride.

Why am I not going as fast as last year?

Why was last year slower than 6 years ago?

Specifically...

... Why has The Wall, turned into The Crawl?

According to Strava, I've done this climb 492 times.

You could say I know it...

... and, it know me.

My fastest time was...

• On a different bike
• 6ish years ago
• 5 lbs lighter

... a lot faster than today.

What does the math tell us?

I think the bikes are about the same, in terms of weight and power transfer.

The six years in between that PR and today, I have focused more on endurance than power.  That might matter some.

And... 

... according to ChatGPT, those 5 lbs require an additional 10 watts of power.

What I can't factor in there, because I'm too lazy to figure it out and don't really want to know the math...

... is fatigue.

But, that's the beauty of having 5 minute climb to hit every week...

• I can look at the result
• Do the math
• Adjust

... and see if new inputs yield new results.

I guess I do like math,
kinda.

---

164
7 hrs sleep 
1 Rip On RaceDay Circuit
10 minutes recovery 
60 minutes reading + Journaling 
105
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WATCHING THE BEST OF THE BEST climb in the Tour de France, I can only make one conclusion, and it's based on...

... my most recent experiences.

Ya gotta spin it, to win it.

I think way, way, way back on my first road bike's gearing...

... 52/42 up front, 12-28 in the back.

We'd grind up everything.

It was crazy.

I'm absolutely in love with the my new bike's gearing...

... 46/32 up front, 11-40 in the back.

It's not just the fact that I'm spinning more,
the jumps from cog to cog are not as big as traditional road bike gear.

The purpose of this bike is dual - road and gravel.

It's a gravel bike, 
with two sets of wheels.

The result is I'm spinning a higher cadence on the road,
and I have a bit of a taller gear set up compared to a gravel mullet set up.

What have I noticed specifically in the past few weeks?

Because I have lower gears that previously on the road...

... I'm able to keep my cadence higher and produce more watts.

It may not work for you,
but, it's worth experimenting and finding out.

Spinning = Winning

---

164.5 (weighing in on Mondays always gets me down)
7.5 hrs sleep (early flight)
1 Rip On RaceDay Circuit
30 minutes recovery 
60 minutes reading + Journaling 
101
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UNLESS YOU'VE SPENT YOU ENTIRE LIFE doing endurance sports, you've probably had a startling experience.  That first time, after logging the miles and time, and the nurse says...

... Wow, I haven't heard that before.

Alarm crosses our face.

Oh, don't worry.

What then?

Your heart, it sounds amazing.

And just like that,
we're dawgawn thrilled with what we've accomplished.

We've had a change of heart,
our beats are slow and strong.

It's a good feeling, 
knowing our hearts are physically healthy.

We're putting in the work,
and getting the results.

But, what about our spiritual hearts?

What would a spiritual doctor say upon inspection?

Are we working as hard on the unseen dimension of our life...

... and what are the results we are looking for?

---

163.1
7.5 hrs sleep (early flight)
PullUps and PushUps
30 minutes recovery 
60 minutes reading + Journaling 
102
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WITH CRUSHER CANCELLED TODAY, I decided to go in search of heat.  Wouldn't be anywhere near the 90°+ temps of UT, or the adrenaline of a start line, but...

... we do what we can.

Gotta be honest,
it was a bit disappointing.

I wanted more heat, only hit...

• 77°
• 91% humidity

I wanted to bring more heat, only produced...

• Ave HR 144
• Ave PWR 182

I wilted over...

• 99 miles
• 5666' vert

... and that ain't what I was hoping for. 

Yes, I'm super grateful for the effort considering...

... I could barely walk 7 months ago.

But, that's not us, is it?

We always expect more from our...

• bodies
• minds
• spirits

... it's who we are.

I have 8 weeks until the showdown with my A race.

What am I gonna do?

Keep...

• searching out the heat
• bringing my heat
• eating clean

... and recovering like a fiend.

This will be a fascinating journey.

---

163 lbs (pizza at 8pm before wife flew out for a week, time to go monk-like)
6.8 hrs sleep (early flight)
PullUps and PushUps
10 minutes recovery 
30 minutes reading + Journaling 
104
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WHEN WE'RE REALLY PASSIONATE, we dive into the history of our sport.  The origin stories of the largest, most famous events...

... deeply inspire us.

We're more connected because the event's origin often mirrors our own.

For example, before BWR was an international success, it was a fun ride that some nut, MMX, decided it would be rad to add some unroading (his made up word, I love.)

I heard about it years later.
Tried some local dirt on my road bike.
Got hooked, got a gravel bike, got signed up for a BWR.

Ironman Triathlon can be traced back to 1978 in Hawaii, where Commander John Collins and his wife Judy pondered a friendly debate; who were the fittest athletes, swimmers, cyclists, or runners?

To settle the argument, they combined three existing races into one event.

Hearing about that, watching Dave Scott be reeled in by The Grip (Mark Allen), is all I needed to give it a shot...

... to see how fit I actually was.

The more I watch the Tour de France, the more I learn about it...

• the yellow jersey is yellow because the promoter owned a newspaper and printed it on yellow paper
• the original states were often over 300 miles long
• the mountain passes were mainly gravel roads
• smoking was for enhanced performance
• riders were self-supported

... I love it, wish I'd been there 100 years ago.

I imagine myself there.

Check out the nostalgic images my pal Brett Horton as amassed.  

: https://pedalindustries.com/collections/nostalgia

---

161.8
8 hrs sleep
PullUps and PushUps
30 minutes recovery 
90 minutes reading + Journaling 
99
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THIS IS BOTH SELFISH and giving.  Because sometimes we can do some good while looking out for ourselves and if our community is thriving...

... we're thriving, too!

All that is required is desire.

22ish years ago, we moved to a community with no group ride.

What?

Impossible!

So, we started one...

... every Tuesday morning.

My friend Shayne was part of a little group of friends a couple of cities away, over the years they've grown their Saturday meetup into a thriving group spanning multiple states...

... this week they're all meeting in Utah for a climbing camp.

Good ol' Dave took the reins of the local Tuesday/Thursday ride.  Emails everyone when the start time changes...

... every summer, this is the hot afternoon ride.

Jim from the gym and Oz and Peter Aquino have all taken the time to record videos of the rides they do and post 'em for all to see.

Sethy had the gumption to invite all the clubs in LA, racers who warred every weekend, and join in an all clubs barbecue.

These are the little things that...

• foster friendship
• make us better riders
• faster racers

... and build the communities we love.

If this isn't happening in your town...

... all it takes is desire, and consistency.

---

Here's how far we've taken our Tuesday morning ride, we...

• have ride kits made every year
• annually recognize achievements
• hold an unOFFICIAL Tuesday Morning World Championship

... all in the name of fun, and kickin' each others lycra.

Here's a link.

---

162.3
8 hrs sleep
PullUps and PushUps
30 minutes recovery 
90 minutes reading + Journaling 
101
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I LIKE DOING EPIC RIDES AND RACES.  Bunch of miles, lots of time, long periods between reloading nutrition and hydration, throw in some dirt or crazy climb...

... and voila, me happy.

It wasn't always that way, it took...

... a special kind of training.

Where you wrap your head around the idea of going longer than you ever thought possible.

My first real bike ride was 6 miles.

The next day, I got crazy and went 12 miles.

Six weeks later, my roommate and I rode 125 miles and about 10,000' of climbing.

It was so hard.

Our nutrition strategy consisted of water and whatever we could find at the country store...

... mainly Snickers and popsicles.

We...

• bonked
• cramped
• sunburned

... and decades later, were still charging.

Over time, I cracked the code to doing epic rides mainly by...

... doing a lot of epic rides.

Ludicrously long,
turned into that sounds fun.

Normal.

The mysteries were solved...

• rest
• pacing
• nutrition
• hydration

... and my brain, which controls my body, adjusted to the demands of the effort vs. freakin' out.

Sure, we gotta do the miles to do the miles, but...

... don't discount the mental gains being made.

Braindurance is real.

---

163.9
8 hrs sleep
PullUps and PushUps
30 minutes recovery 
60 minutes reading + Journaling 
103
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IT HAPPENS, NOT OFTEN, but it happens.  We get registered for a big race, plan, train, upgrade equipment, secure lodging, make arrangements for work...

... and the race gets cancelled.

Now what?

That's my predicament as of yesterday.

Planned on racing Crusher In The Tushar this Saturday...

... forest fires shut it down.

Hoping all goes as good as possible for the first responders and property owners.

In the meantime...

... no need to let a good opportunity go to waste.

I'll treat this week the same...

• taper
• skip leg days
• get plenty of rest

... and get after it up on Saturday.

This will allow me to go through all the motions required to rip on raceday.

Thank heavens I have decades of experience opting out of travel insurance...

... I've saved so much money.

Losing the dough for 1 night in a hotel, getting 40% of my race entry back, was easy to swallow.

---

162.9
7.5 hrs sleep
PullUps and PushUps
10 minutes recovery 
30 minutes reading + Journaling 
103
Strava

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WE'VE ALL HEARD OF BASE TRAINING.  You know, the period of time where we do a bunch of long slow distance.  That is what you're thinking right?...

... pre-season, early season, kinda stuff?

Well, stop.

Just hang on a sec, because...

... that ain't gonna git 'er done.

We need to reframe what base training means, rather than simply logging miles we could/should also focus on...

• tweaking and adjust bike fit
• making sure all parts are in great shape
• dialing in our on and off bike nutrition
• setting sleep schedule to match raceday
• strength training
• yoga/stretching
• hydration based on weather/temps
• practicing our braking, cornering, sprinting

... miles are good, striving for perfection is better.

We shouldn't be stressed the week of a race any more than any other week.

If anything, we should be more relaxed.

Because our base, our foundation...

... is built on stone, not sand.

Wouldn't that be cool, to start out the year...

... working on perfecting our racecraft.

The perfection phase.

---

164
8 hrs sleep
PullUps and PushUps
30 minutes recovery 
90 minutes reading + Journaling 
102
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IT PAINS ME TO WATCH REMCO EVENEPOEL race his bike.  Not all the time.  When he's going straight on smooth ground, he's a thing of beauty.  Alone is even better...

... until he's served up a corner.

Oooof!

I cringe.

Here he is one of the fastest riders in the world, and he's getting gapped on every turn...

• losing time
• wasting energy
• getting shuffled backwards

... because he's just not as good of a bike handler.

He's not alone.

Plus, he's probably a million times better than us.

But, still?

Today, with all the gravel sectors, it was difficult to watch.  Probably because, yeah, I'm a big fan.

We can't fix him,
he has improved.

We can fix ourselves,
we can get better.

Which begs the question...

... why are some people much better bike handlers?

And...

... how can we get better?

Here's my hit list...

• ride with faster people
• do more practice racers
• ask the fast kids how they do it
• YouTube has countless great videos

... hiring a coach is always the fastest way to improve.

---

163.8
8 hrs sleep
PullUps and PushUps
10 minutes recovery 
60 minutes reading + Journaling 
104
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THREE YEARS AGO, I swore I'd never to the Crusher In The Tushar again.  It's straight up, straight down, straight up.  Forget who would...

... why would anyone ever go back?

Well, there are a few reasons...

• fomo
• redemption
• train for pain

... none of which are mine.

I have some insights after...

reviewing the course map,
planning my stops,
and nutrition

... and, I am pretty geeked up for it.

'Cause that stuff turns me on.
The planning.

Here's what I've got:

Start 

1 Small Bottle (dump the bottle when we hit the dirt)
2 Big Bottles (finish another bottle before decent)
2-3 hours worth of gels/waffles (to augment the aid stations, I might ditch this and go with what is provided.)

Aid #4 51 miles - ETA 3:23

2 Big Bottles (it's only 90ish minutes, it's gonna be hot)

Aid #5 59 Miles - ETA 4:40

1-2 Big Bottles (depending on heat)

Finish ETA 5:40

That finish time is pretty optimistic.  

I'm not as fit, 
still struggling to get get back.

I do have a few improvements over 3 years ago...

• lighter bike
• lower gearing
• faster wheels and tires

... I'm really excited about the lower gearing.

I remember really battling the first 90 minutes of the final climb.

Pitches get up to 16%.

So, I purchased a 40 tooth front chain ring.

That gives me 7-10% lower gearing than my previous attempt.

Difference maker?

By the way, I truly appreciate the difference y'all have made in my life and the live of PEDALindustries.

We're completing 10 years in biz this month.  
Tomorrow 7.7, to be exact...

... and that's pretty cool.

---

162
7 hrs sleep
PullUps and PushUps
10 minutes recovery 
60 minutes reading + Journaling 
106
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IF ALIENS ARE HERE, if they've landed and given technology to human kind, if their aim is to make life better...

... I have the evidence.

And, I have questions...

• Should we use alien technology in time trials?
• Are TdF TT bikes faster than Kona TT bikes?
• Why introduce a different skill set?

... and answers.

First the evidence.

The bikes, helmets, positions of the racers on today's TT stage were outrageous...

... and speeds were insane.

In a good way.

Should we use alien technology in time trials?

Personally, I'm back and forth on this one.  Probably because the closest I ever got to a legit TT bike was clip on bars and a TT helmet.  It was way faster... 

... but nothing like what we witnessed today.

That said, yes, I think it's super cool that on the Pro level alien technology is used to maximize speed, at the cost of bike handling.

However, on the amateur level, I prefer we all use road bikes.  

There's already an arms race going on in lower level racing, I'd prefer to reign it in.

Are TdF TT bikes faster than Kona TT bikes?

I think this answer is simple.

Follow the money.

Which sport has the biggest budgets, largest fan base, most demanding sponsors?

Road cycling, 
by far.

Not to say the tech at Kona isn't amazing, that the Ironmen and Ironwomen don't represent the cutting edge of sport, it's simple a money thing.

Why introduce a different skill set?

It's still riding a bike, but these alien tech bikes require unique skills in terms of handling, braking, sprinting.

At the Pro level, I love seeing different stars shine based on the changing demands of machines and terrain.

In fact, I'd freakin' love to see a straight up gravel stage, 
with some sand sections
and single track.

No doubt it would give even more specialists a chance at the spot light.

Is it really alien technology, 
from another galaxy?

I can neither confirm nor deny the possibility, just know this...

... our brothers and sisters at Kona have done more to push the TT boundaries than the UCI has in decades.

---

162
7 hrs sleep
PullUps and PushUps
10 minutes recovery 
30 minutes reading + Journaling 
103
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AFTER THE KIDDES RACED AROUND THE PARK, after kidding myself that one more pancake wouldn't kill me at the neighborhood breakfast, I was...

... awesomely free to roll about the country.

Free to...

• wear a patriotic kit, glasses, gloves and socks
• throw a leg over the bike of my choice
• ride wherever the wind blew

... free to do it however I wanted.

Free.

I stopped by the war memorial and read the names of locals who...

... sacrificed everything.

It's hard to appreciate when they are not here, 
and I never knew them.

Just their names.

No stories,
or pics.

The plaques don't detail...

• how they lived
• who they loved
• what were their dreams

... only that it all ended too damn soon.

On the slow and easy spin home, I said a silent prayer of gratitude for the dedicated souls...

... who make our freedom possible.

---

161.2
7.5 hrs sleep
1 Rip On RaceDay Circuit
20 minutes recovery 
90 minutes reading + Journaling 
104
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THAT CAT STANDING NEXT TO ME IN ALL BLACK WAS WRITTEN OFF, given up on, fired!  Ever had that happen in a race?  Races are microcosms of life.  For some, our spirits darken, we believe the unbelieving.  For others, there is...

... nothing but hope.

And, hope is all he needed.

While on the cusp of history, breaking the all-time record for Tour De France wins...

... Cav' experienced all the above.

Few thought he could win one more.

But, that's all it takes...

• Alexander Vinokourov wrote the check
• Mark Renshaw directed the team
• Michael Morkov lead the train

... to get our lycra off the ground.

They went for it.

Last year.

No dice.

A horrific crash ended the effort...

... not the quest.

They all regrouped,
and delivered today.

Record broken.

Because...

• Cav' believed
• The organization believed

... it was possible.

Only question is...

... who needs our belief in them today?

---

162.8
7.5 hrs sleep
1 Rip On RaceDay Circuit
20 minutes recovery 
90 minutes reading + Journaling 
103
Strava

---

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IN PREPARATION FOR BUILDING UP THE NEW QUIVER KILLER, I stripped a brand new chain.  That's not too novel.  Lots of smart people do that...

... remove the factory's sticky protectant.

What I did next took 5 days...

• filled up a ziploc bag with WEND wax lube
• dropped chain in there
• let it saturate

... the results are somewhat astonishing.

I've now logged 244 miles in 5 days.

(I must love this bike.)

The drivetrain is...

• nearly friction free
• squeaky clean
• silent

... still as sexy as when we met.

Planning to hit dirt for the first time tomorrow, 
just gotta get gravel wheels runnin'.

I imagine after that it's somewhat dirty,
and probably making some noise.

Gonna be tempting to do that every few weeks...

• strip
• dip

... can't say enough about this method or this lube.

---

162.9
7 hrs sleep
PushUps and PullUps and Squats
10 minutes recovery 
60 minutes reading + Journaling 
105
Strava

THOSE STUPID SUMMER COLDS are the worst.  It's not cold.  It's hot.  We should be sweating, not clammy.  Screaming for joy, not hucking up shiz.  When colds happens...

... what's the rule for training?

It's simple.

Above the neck, ride like heck.
In the chest, get some rest.

So, did I do that?

Noooooooooo...

It was Saturday morning,
the fellas were gettin' together,
there was new bike to put through the paces.

I knew I was at that point of my cold that I'd either return feeling...

... I'm healed!

Or, be wasted the rest of the day.

I rolled the dice, 
punched it numerous times with surges and sprints and climbs.

Quickly dropped.
Limped home.
Collapsed.

Too wiped to eat properly,
too miserable to sleep.

Every ride has the potential for...

• sprinting
• digging deep
• going all out for the PR

... but, they'll be no more punching when the cold is below the neck.

---

162.9
8 hrs sleep
PushUps and PullUps
30 minutes recovery 
90 minutes reading + Journaling 
102
Strava

IF THERE'S ONE THING I DO NOT WANT when I show up to race, it's respect.  Or fear.  Or friendship. I'd prefer to be overlooked, considered...

... no one of consequence.

Don't mind lil' ol' me.

The greatest hero of all time operated that way.

He never showed his skill unless it was absolutely necessary.

He was...

• nice
• respectful
• played by the rules

... swung his sword with his right hand to give others a chance.

He was left handed.

We can learn a lot from the Dread Pirate Roberts...

• preparation
• mastery of skills
• flexible and creative under pressure

... it all leads to supreme confidence.

Never show it.
Own it.

I HATE EXCUSES, even the good ones.  Especially, the good ones.  The only excuse I ever loved was what we told the schools when we wanted to ditch...

... I have a dental appointment.

The rest,
suck.

Like the ones I wanted to use today.

I had positioned myself perfectly to make it up the worst 3 minutes climb on the planet.

Right behind the super fast cats.

The only chance I have is if I suck wheel into it, 
and perfectly carry my momentum,
latch on the tail of the group.

Normally, I like to be just on the outside of the bunch as we hit the bottom.

This time, I rolled the dice and stayed in the center.

This is where the excuses get inserted...

... yawn...

... I missed the decisive move.

It's normal for me, I'm sure not you because you are smarter and braver and tougher...

... to let the excuses pour into my mind.

If only such and such...

... well, screw that!

I missed the move due to my poor positioning.

Plain,
and simple.

The reason I hate excuses is because they are debilitating.  

Once they start pouring in the motivation wanes.
The drive stalls out.
We wanna quit.

Excuses suck,
like getting a root canal.

GRAVEL RACING ALWAYS BRINGS adventure.  Most the time, we meet a bunch of new people, and discover miles of new terrain, neither of which...

... we've ever seen before.

And, that's the problem.

Not the people.

The terrain.

Well, kinda the people...

... the ones in charge of the dern thang.

Just today we were chatting about the Big Bear 50.

Last year, the course was...

• pretty fun
• mostly well marked
• from asphalt to gravel to single track

... sign me up for that again.

Just don't sign me up for the lack of signs the last 5 miles.

Yep.

5ish miles to go and all we could see were course markers for the other events going on the same day.

Which would be really really really sketchy if it was 25 miles out,
and we were in the middle of nowhere.

Oh, and we were unprepared.

But, I wasn't.

Neither was Smiley T.

Each of us had downloaded the course and simple pulled that page up on our bike computers.  

On we went.

But, that's just the kinda thing ya gotta be ready for when racing in the wild.  Because there's no...

• Street signs
• Landmarks
• Uber 

... not really anything new.

We love...

• Adventure
• Nature
• Risk

... and jump at every opportunity to be tested.

---

161.2
7 hrs sleep
PushUps and PullUps
20 minutes recovery 
120 minutes reading + Journaling 
102
Strava

WELL, IT STARTED THIS EVENING.  The great debate between, two worthy competitors.  In one corner, we have the establishment and in the other...

... a brand new approach.

Who will win?

The tried and true,
road bike for road and gravel bike for gravel...

or

... one bike to rule them all?

Here's what I can tell you after the virgin voyage on road wheels...

... the bike felt fantastic.

What I built, because I've wanted to see if it work forever, is a Specialized Crux with two sets of wheels.

There's a chance it turns into the proverbial...

... Jack of trades, master of none. 

I've taken steps to mitigate that,
and I think they'll work.

• a set of road specific wheels
• a set of gravel specific wheels
• each set with Classified hubs

Even though it's a 1x12 set up, the special rear hubs act as a 2x12 drivetrain at the push of a button.

First impression...

... front deraillers will be a thing of the past.

The Classified system is much faster to shift,
can be shifted under a load of up to 1000 watts.

In the coming days, I'll test it on the road to see if it is as fast, or close enough, as my road bike.

I have little doubt it will be a great gravel bike.

And so the debate begins...

... is this bike a quiver killer?

---

162
8 hrs sleep
1 RaceDay Ready Circuit
20 minutes recovery 
60 minutes reading + Journaling 
103
Strava

C'MON, can you really lose 6 lbs in two days, without starving yourself or dying of thirst?  There's no way that's possible, is it? Well...

... here's how I did it.

First, I fell completely off the wagon over the weekend.

Carboloaded after my big ride Saturday.

Did nothing on Sunday.

Woke up at 166.2,
Monday.

That's the easy part.

I mean it took some work to get off the couch and find the chips and cookies on Sunday,
but not much.

The hard part wasn't...

• eating more protein
• shunning pointless carbs
• or, being properly hydrated

It also wasn't...

• getting plenty of sleep
• hitting the weights
• or, riding the bike

... that was all easy,
and how I should be living anyway.

What was hard was...

• finding time for a 2 hour spin on Monday
• throwing down for 3+ hours Tuesday morning
• and then, lining up for an MTB race Tuesday evening

... all of which would be a joy on an individual basis.

But destroyed me half a lap into the MTB race.

If I had to boil it all down to a formula, it would be...

• eat real food
• do 2 a day from time to time

... for a quick jumpstart.

---

160.5
8 hrs sleep
1 RaceDay Ready Circuit
20 minutes recovery 
60 minutes reading + Journaling 
104
Strava

ONE OF MY FRENEMIES invited me to lunch.  He wanted to download all I know about the Tahoe 100 MTB Race.  We're really good friends...

... unless we are shoulder to shoulder insight of the finish line.

Then, enemies.

It coulda been way worse than just giving some insights.

I thought he said Crusher, not Tahoe, 
which I signed up for yesterday. 

Phew, I wouldn't be faced with the hard choice of giving really bad advice or coaching him on how to throttle me.

How
the heck
could I divulge my hard-earned knowledge?

I've done Tahoe 4 times and more recently vs his once 12 years ago.

So, obviously...

... I'm a genius.

And, there's the nugget of truth.

When we do things a lot, we actually do possess a certain level of genius that would otherwise be unavailable to us.

And we discount it all the time, because it seems obvious and easy.

Here's an example.

When I set out to make the first RaceDay Bags™, all we had on the factory floor for the interior pockets was yellow nylon.

At first I thought Yuck!

Then I realized it was a genius idea because the yellow background makes it so easy to find everything.

If I wasn't already making bags, if I hadn't already struggled to find my HR monitor on the black background of my old bag...

... I never would have made the choice to always have yellow on our pockets.

What's your genius?

---

163.2 
7.5 hrs sleep
PullUps and PushUps
20 minutes recovery 
60 minutes reading + Journaling 
104
Strava

LAY TUR DAY FRANZ starts in 5 more days.  All signs indicate it's gonna be a doozie.  Nothing is normal about this one...

... so let's make some predictions.

It would be easy to say...

• Tadej in Yellow
• Jasper in Green
• Matteo (Jorgenson the 'Merican) in White
• Carapaz in Polka Dots

... and most logical as well.

If those were already taken...

• Jonas in Yellow
• Mads in Green
• Ayuso in White
• Yates (either one) in Polka Dots

If the underdogs had a chance...

• Remco in Yellow
• Cav' in Green
• Del Toro in White
• Pidcock in Polka Dots

If miracles occurred...

• Matteo Jorgenson in Yellow
• Sean Quinn in Green
• Sean Quinn in White
• Neilson Powless in Polka Dots

 It all starts on Saturday, and I can't wait...

... been on a TV diet so I can gorge for 3 weeks.

Who are you pulling for?

---

166.2 (so far from my goal)
8 hrs sleep
PullUps and PushUps
30 minutes recovery 
60 minutes reading + Journaling 
100
Strava

MY SURFERGIRL, bless her paddling heart, is pushing me to do something.  This is a new one.  She's never done this before...

... am I dreaming?

Rather than rolling her eyes as I justify yet another race,
rather than explicitly saying she'll never do another bike race disguised as a vacation...

... she said this.

I think you need to do some races.

What?!

Yeah, it's true.

While I love the enthusiasm,
it's got me scratching my helmet.

Huh?

Since my accident, does she...

• know I'm afraid to race?
• think I've lost my edge?
• care how I do?

... all/none of the above?

Today really set off alarm bells.

She, if you can believe this, suggested we go to the Crusher In The Tushar.

Yep.

Return to take another crack at what was brutal day on the bike.

• 69 miles
• 10,000' of climbing

Th last time I did it the heat (110 degrees) got the best of me.

Massive battle with cramps.

Barely able to finish.

I have to admit, it is a heinous course with potential infernal heat and would be good training at the least...

... revenge at the best.

My motivation,
prep for A race.

Hers,
I'm too chicken to ask.

---

164.2
8ish hrs sleep
No Strength Work
30 minutes recovery 
180 minutes reading + Journaling 
103
Strava

HONESTLY, I COULDN'T BELIEVE IT.  I knew she was fast, being a National Champ and all.  I knew I was slow, being, well, being me. But,...

... this was ridiculous.

What was happening????

Once summer hits f'reals 'round here, the cooler coast ride starts to draw the hitters.

The Hulk pinned it right from the start...

... the boys (n girls) we're back in town!

After carving through the roundabout and charging the rollers we caught a light.

Alf looked at me and said...

... Talk to me Goose!

I'm 

hu uh hu uh hu uh hu

here.

It hurt so bad,
no words.

Meanwhile, Kody The Kid reminded us...

... the hardest 3 minutes you'll ever ride is coming up.

I hadn't posted a decent time on it in a year,
been getting shelled for months.

Could I make it?

PC made it with all the boys, well most of the boys, all the fast ones.

I could only watch as the lactic ground my cadence to a thud.

How the heck did she do that?

After chasing hard for 5 more minutes I caught a lucky break.

They hit a light.

I asked her handsome, nice, and barely sweating husband...

... Did PC make the whole thing with you?

(There's a short cut, and she looked like she'd just left the spa - fresh as can be.)

Yeah, she's on her e-bike.

Ahhhhh....

To be fair, she's dropped me there plenty of times, but not as easily and gracefully as today.

What was extra cool, was drilling it down the canyon, all strung out on her wheel.

All in all, today was an awesome adventure.

Great to be back again, and on the worst 3 minute climb in the county...

... the ol' diesel managed to crack 3 minutes. 

I'll take it.

---

As far as training for the A race goes, this is a really good route.  Finishes, after the group ride, on a hellacious hill, and takes me about 4.5 hours to get there.  About the same amount of time I'm figuring Gravel Nats will take.

I did better on my calorie consumption.  5 bottles, 1/hour.  First 3 had 300 calories.  Last 2, 200.  Better, but not good enough.  I was fading on the final hour, and I think more calories will fix that.

That's exactly why we set up group rides, and C races.  To figure out things like nutrition.

---

164.9
8ish hrs sleep
No Strength Work
10 minutes recovery 
60 minutes reading + Journaling 
103
Starva

WHY DO WE IGNORE THE BEST ADVICE?  I dunno about you, but the moment I'm outted as a lover of having fun on two-wheels I get peppered with questions.  They all start out slow...

... like they're testing me.

And then I get it, 
every time.

What kind of bike should I get?

It's a fair question, 
just it's not the right question.

They already know they want an MTB or road bike or gravel bike or triathlon bike...

... they're asking me, what brand.

My answer is always the same.

If you're not sure you're really gonna be into it, the cheapest thing you can find on Facebook marketplace.

If you're totally gung ho, whatever the best bike shop in your town is carrying.

They're gonna need the support of a good community.

However, that is still the wrong question.

Not the answer they need.

When I tell them what they need, they always,
and I mean freakin' always,
nod their heads.

Oh, yeah, that makes sense.

Proceed to not take my advice, 
and too often wind up with the wrong bike.

So, What kind of bike you get?...

... The one an expert bike fitter recommends.

People fork out real money, 
on really bad bikes for them.

Don't be pennywise...

... be fit smart!

---

Have you checked out our travel bags?

https://pedalindustries.com/collections/all-travel-bags

---

164.7
7 hrs sleep
PullUps and PushUps
20 minutes recovery 
120 minutes reading + Journaling 
98

IF YOU HAD A CHANCE to ride with your top training pal from 10 years ago, would you?  Make it happen?  Do whatever it takes?...

... let nothing get in the way?

This pal, retired from the sport.

The horror!

But, every now and again, I can coax him back on his bike and we spend some good time catching up...

... the wonderful two-wheeled way.

We rolled from his place,
through some dirt,
to a bike trail.

I promptly managed to get a fish hook in my tire.

Stopped,
pulled it out.

The magic of tubeless,
it sealed.

Not 90 seconds later I hit a perfectly place piece of gravel,
and punctured the tire.

Ugh!

Big hole.

Put in a plug,
aired it up,
no luck.

Put in another plug,
aired it up,
no go.

I'm outta air at this point,
but I must have taught him well because he's prepared.

Put in a third plug,
air it up...

... we're off, and riding.

There was no way we weren't doing this ride...

... now if I can just lure him back into riding regularly.

I miss hanging out with my oldest, son.

---

164.7
8 hrs sleep
1 Rip On RaceDay Circuit + extra squats
20 minutes recovery 
90 minutes reading + Journaling 
99

GRABBED THE MTB FOR DRTY WDNSDY.  It'd been a few weeks. The chain started skipping around, and when I shifted down to get over the final steep little pitch...

... it jumped into the spokes.

Did it save my life?

Maybe.

I instantly came to a stop, panicked I'd permanently wedged it between the spokes and the cassette.

A second later, I noticed...

... a beautiful diamond back rattle snake sunbathing about 3' away from me.

Had I been going a lot faster,
had the drivetrain been functioning properly,
there's a good chance one of us would have been hurt.

Derailleur is a weird word.

It's French.

Before I got all hoitytoity roadie, I called it the shifter.

It shifts the gears, or derails the chain from one cog to the next.

Today, mine malfunctioned and derailled my ride...

... shifted my plans.

Which goes to prove not all derailments ruin the day...

... sometimes we just gotta take a breath and find the good in the situation.

---

164.9
8 hrs sleep
1 Rip On RaceDay Circuit + extra squats
20 minutes recovery 
90 minutes reading + Journaling 
101