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Todd’s Journal
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Get RaceDay Ready
THE OTHER 12 DAYS OF CHRISTMAS
A LOT OF US plan to do some superspecialsecret training when nobody is looking in the coming days. Some are going so far as to...
... do the outrageous.
A gift to ourselves.
Which reminds me of one my pals who each year would ride a century 12 days in a row.
That was his goto way to start the year with a bunch of base miles.
Of course, the family and friends all thought that was...
... akin to getting coal for Christmas.
Personally, my overarching diabolical (counter season or counter intuitive?) plan is to...
- play around on jumps and technical stuff
- catch up with friends
- have fun
... make the training count.
What are you planning for 12/25 thru 1/6
While you're thinking about that...
... I'm sharing this kit with you in the off chance you're looking so spoil yourself with something outrageously sexy...
You can get it for full price here: https://pedalindustries.com/collections/dusty-shins-collection
Or, 50% savings here: https://pedalindustries.com/collections/pedalindustries-r-riders-collection
===
163.4 lbs/12.4%
500 Anti-Oxidant Score
7ish hours sleep
√ PullUps, PushUps, Rows, Shoulder Presses, Heel Raises, Calf Raises
no Box Jumps, Dead Lifts, Nordic Curls, Split Squats
10 minutes stretching
60 minutes Reading/Journaling
86/84/2 (fitness/fatigue/form)
>
IS IT TOO LATE TO GO PRO?
THE SALARIES of the tops pro seem fantastic. The lifestyle unbeatable. Who doesn't want to get...
... paid to train and travel the world?
Sign me up.
But...
... it's too late, you're too old, you lack talent, you don't have time, you're too young, your equipment sucks, your friends and family won't approve, you'll nevereverver freakin' make it...
... SILENCE!
Though we may not get paid,
our travel will be less exotic,
we can still focus on...
- a specified activity
- honing our craft
- doing our best
... it's never to late to be pro.
===
164.2 lbs/12.5%
500 Anti-Oxidant Score
8ish hours sleep
no PullUps, PushUps, Rows, Shoulder Presses, Heel Raises, Calf Raises
no Box Jumps, Dead Lifts, Nordic Curls, Split Squats
10 minutes stretching
60 minutes Reading/Journaling
87/89/-3 (fitness/fatigue/form)
>
WE WON THE LOTTERY!
WE DON'T DREAM enough. At least most of us. When we do, and I'm not talkin' 'bout shut eye...
... we change our state.
Great things are suddenly possible.
I was reminded of this yesterday...
... my son was going to buy a lottery ticket.
He does this when it's over a billion.
I told him how much...
- it allows us to dream
- things we'd change
- do or never do
... I love and hate the lottery.
Name one thing you'd do?
I'd never get up to an alarm clock again?
Later, I reflected on my greatest day on the bike.
In 2022.
The insane Leadville goal of...
- a PR
- sub-8 hrs
- at age 60
... and how I did it.
The dream of sub-9 at sixty started years prior.
Always in the back of my mind.
But, there.
How it would feel to be in that kind of shape.
The closer the date got,
the more real it became.
Until I believed I could not only go sub-9,
but shatter my 6 previous efforts.
We can win our own lottery...
- crystal clear
- detailed
- belief
... if we'll just start dreaming.
===
166lbs/12.5%
7.5ish hours sleep
√ PullUps, PushUps, Rows, Shoulder Presses, Heel Raises, Calf Raises
√ Box Jumps, Dead Lifts, Nordic Curls, Split Squats
10 minutes stretching
60 minutes Reading/Journaling
88/91/-4 (fitness/fatigue/form)
500 Anti-Oxidant Score
>
IS IT THE SACRIFICE?
WHY DO SOME OF US stick with the endurance thing year after year after year and others check in for a season or two then check out...
... never to return?
There is something unseen happening.
I think I know what it is.
Sacrifice.
For better or worse...
- could be skipping a new car for a better bike
- an hour later out at night for an early run
- a quick swim instead of a tv binge
... we've sacrificed something.
That sacrifice produces the faith necessary to really go for it,
go for that insane physical goal we've set.
It gives us hope.
And, we love that...
... in everything we do.
===
165.2 lbs/12.5%
7ish hours sleep
√ PullUps, PushUps, Rows, Shoulder Presses, Heel Raises, Calf Raises
√ Box Jumps, Dead Lifts, Nordic Curls, Split Squats
10 minutes stretching
60 minutes Reading/Journaling
88/93/-6 (fitness/fatigue/form)
450 Anti-Oxidant Score
>
YOU'RE GONNA SAY THIS IS IT
THINGS AREN'T GOING to go according to plan. Everything is going to go south. Everything. And you're going to say this is it..
... This is how I end.
You can accept that,
or you can get to work.
That's all it is.
You just begin.
Solve one problem.
And then the next.
If you solve enough problems...
... you get to cross the finish line.
Adapted from the closing scene of The Martian.
It's a long movie,
about solving problems,
which is what we do the moment...
... we register for a race or commit snagging that elusive PR.
(highly recommend the movie)
===
165.2 lbs/12.6%
8sh hours sleep
√ PullUps, PushUps, Rows, Shoulder Presses, Heel Raises, Calf Raises
√ Box Jumps, Dead Lifts, Nordic Curls, Split Squats
10 minutes stretching
90 minutes Reading/Journaling
88/95/-7 (fitness/fatigue/form)
450 Anti-Oxidant Score
>
THE FOUNTAIN OF YOUTH
IF WE'RE REALLY LUCKY, and we (you n me) are, we'll stumble into something that keeps us endlessly fascinated. No matter how much we do it, or how long we put it on pause...
... it is always, ALWAYS, a ton a fun.
How can we do it forever?
At a high level?
Before I tell ya the answer...
- age
- friends
- failure to progress
... we gotta accept the challenges.
1. If we aren't on point with our health choices, age may ravish us...
... and not the sexy kind.
2. As the playground circles the sun...
... many of our friends will hang it up (see #1.)
3. Failure to progress...
... leads to boredom.
Today, I hooked my sassy grin...
- rode with younger cats
- picked up a new trick
- pushed my limits
... up to the firehose of youth.
1. Lucked into shredding a lot of single track with Steve and Brian...
... the schedules aligned, the conversations vibrant.
2. Coming in hot to a corner, Steve locked up the rear wheel...
... Why did you do that? To vector the turn and change trajectory.
3. Brian, did you launch off that rock?...
... Yeah, came around the turn so fast I had to.
The real secret to the fountain of youth...
... making and keeping young friends.
===
166 lbs/12.7%
7ish hours sleep
no PullUps, PushUps, Rows, Shoulder Presses, Heel Raises, Calf Raises
no Box Jumps, Dead Lifts, Nordic Curls, Split Squats
10 minutes stretching
30 minutes Reading/Journaling
87/92/-5 (fitness/fatigue/form)
440 Anti-Oxidant Score
>
THE HIDDEN ADVANTAGE
WE'RE BUSY. We work. Raise families. Participate in communities. Do our duties...
... what's our hidden advantage?
Just that.
We know how to...
- schedule
- pacify
- lead
... and we have perspective.
Which is what sets us apart,
keeps us in the hunt...
... 'till we cross the finish line.
===
164 lbs/12.5%
8 hours sleep
no PullUps, PushUps, Rows, Shoulder Presses, Heel Raises, Calf Raises
no Box Jumps, Dead Lifts, Nordic Curls, Split Squats
10 minutes stretching
30 minutes Reading/Journaling
87/92/-5 (fitness/fatigue/form)
440 Anti-Oxidant Score
>
DARE OR DARE NOT
SOMEWHERE AROUND 8 YEARS OLD, we learn of daring. Someone gets dared. We don't even know what the word means and, yet...
... we do.
Because there is tone.
An unsaid judgment.
I dare you.
Our response...
- bold
- calm
- weak
... means everything.
Later in life, that cat in the mirror still dares us...
... if we are lucky.
What are you daring yourself to do in 2026?
===
164.2 lbs/12.5%
7.75 hours sleep
√ PullUps, PushUps, Rows, Shoulder Presses, Heel Raises, Calf Raises
√ Box Jumps, Dead Lifts, Nordic Curls, Split Squats
10 minutes stretching
90 minutes Reading/Journaling
87/92/-5 (fitness/fatigue/form)
440 Anti-Oxidant Score
https://www.strava.com/athletes/10248
>
WHAT HAPPENS WHEN YOU SHOW A FRIEND AROUND TOWN?
GETTING A LONG-DISTANCE FRIEND TO VISIT is mostly rare, for most of us. We post to Starva, talk up our locale...
... to the point of bragging.
Then, the friend shows up.
Suddenly, we're wondering...
- will they be impressed
- can they keep up
- will they crash
... how this is gonna go down>
There was a time when Surfergirl would take such visiting friends aside and whisper...
... Be careful, he's kinda crazy.
Couldn't blame her as more than a few returned bleeding,
one with a broken bone.
It wasn't on purpose.
- I'd just forget
- be in the zone
- having a blast
... thinking they were doing the same.
The local, me...
... could rip the trails blindfolded.
Everyone else was riding blind.
Anyway...
... Tim did great today.
(I knew he would, and didn't really back it down at all.)
===
164.2 lbs/12.5%
7.75 hours sleep
√ PullUps, PushUps, Rows, Shoulder Presses, Heel Raises, Calf Raises
no Box Jumps, Dead Lifts, Nordic Curls, Split Squats
10 minutes stretching
90 minutes Reading/Journaling
87/91/-5 (fitness/fatigue/form)
470 Anti-Oxidant Score
https://www.strava.com/athletes/10248
>
GOOD NEWS: THERE'S HOPE!
THIS TIME OF YEAR, the schedule gets crowded. The company parties, family get togethers, community events...
... we want to attend 'em all.
It eats into the training time.
And, that's good.
Just yesterdee, Surfergirl reminded me of our date to see Gentry.
Her favorite trio was in town for a Christmas concert.
Driving down, we wondered if we'd run into any friends,
walking in we saw my brother and sisterinlaw...
... seating, we were astonished.
We were exactly right behind them.
Couldn't have planned it better,
total surprise.
But, that's not the point.
We were carried away in the spirit of the night...
... all the world's nonsense, forgotten.
When we returned home, there was a package on the doorstep.
Incredible...
... a customer had hand made classic ornaments for each of our family members.
As a gift.
The real point is if we'll shut off the news, the pointless socials and get out to events and people we love we find...
... there's hope!
Hoping you'll find plenty of time to share your love for others in the coming weeks.
===
162.2 lbs/12.2%
7.5 hours sleep
no PullUps, PushUps, Rows, Shoulder Presses, Heel Raises, Calf Raises
no Box Jumps, Dead Lifts, Nordic Curls, Split Squats
10 minutes stretching
90 minutes Reading/Journaling
86/86/-1 (fitness/fatigue/form)
430 Anti-Oxidant Score
https://www.strava.com/athletes/10248
>
THE BEST FREE ADVICE YOU NEVER PAID FOR
WE ALL GET ACHES AND PAINS. Mostly, we just blow 'em off knowing in a few days things will right themselves. At least that's the idea. But, we are organic...
... our equipment is not.
It won't self heal,
like our miraculous bodies.
No matter how much positive energy we send it...
... those creaks won't go away on their own.
We gotta respect and inspect 'em.
I mean really figure it out.
Lemme splain it.
I've had an annoying creak for a couple of weeks.
Finally, last Friday...
- removed cranks
- checked, cleaned bottom bracket
- found a broken bolt on the chain ring spider
... thought that'd solve everything.
Mostly, kinda.
However, last steep climbs at end of Saturday's ride indicated problem not resolved.
Took into the shop for professional treatment.
Ace mechanic gives me a call.
It's not good.
How bad.
Axle in hub is cracked.
Yikes.
Yeah, it coulda been bad.
How bad?
Well, if it broke while riding it would have destroyed the hub innards, and...
And, what?
... and possibly locked up the wheel.
Now, I dunno how things are where you live, but on that ride I'd just finisihed...
... I hit 35 mph over a rocky, gravel fire road.
Had that wheel locked up...
... I'd be dead, at best.
Consider this the best free advice you Never paid for...
- bike
- bones
- muscles
... Fix thy creaks!
===
162.6 lbs/12.5%
8 hours sleep
√ PullUps, PushUps, Rows, Shoulder Presses, Heel Raises, Calf Raises
√ Box Jumps, Dead Lifts, Nordic Curls, Split Squats
10 minutes stretching
90 minutes Reading/Journaling
86/89/-3 (fitness/fatigue/form)
470 Anti-Oxidant Score
https://www.strava.com/athletes/10248
>
HAVE YOU HAD A CLASSY SMOKE, LATELY?
CELEBRATING AN EPIC EFFORT is, can be, a powerful factor in repeatability. You know, whether or not we ever do it again and...
... gain the associated benefits.
Old time movies we so classy.
In black and white.
Couple meets,
goes to dinner and dancing,
the very next scene we see...
... they are covered up, smoking in bed!!!
Here's how we do it most Saturdays.
Meet up at the corner,
hit it hard for 3-4 hours,
the next thing we know...
... we're at the country store.
Cokes, RedBulls, chips, even had Zingers yesterday...
... our version of smoking in bed.
===
Now, here's the diabolical brainwashing science...
- guaranteeing many repeat performances
... celebrating with lots of sugar and caffeine burns those good feelings in.
===
165.6 lbs/12.5%
8 hours sleep
√ PullUps, PushUps, Rows, Shoulder Presses, Heel Raises, Calf Raises
√ Box Jumps, Dead Lifts, Nordic Curls, Split Squats
10 minutes stretching
30 minutes Reading/Journaling
87/92/-6 (fitness/fatigue/form)
430 Anti-Oxidant Score
https://www.strava.com/athletes/10248
>
APPRECIATING A ROUGH START
FOR SOME GETTING STARTED is easy, for other it's hard. Even messy. So, what's better...
... an easy start or a tricky start?
Take today.
We'd climbed 4141', 13.4 miles.
The start, though steep, was pretty smooth.
The final 4.5 miles, were quite a bit rougher.
Lots of rocks.
I really suffered that last 2ish miles.
After a bit of a break,
it was time to plummet back down.
We pushed the pace pretty good those first 4 1/2 miles...
... over terrain I've flatted on many times.
I knew the next 9 miles were smoother, but...
... after the previous beating they seemed like a freeway.
We screamed down.
Surprisingly, I posted my 3rd fastest time ever.
(In case you're wondering if that was my 3rd time down, it was my 44th since 2012, per Starva)
This served as a good reminder...
... if we push through a rough start, we gain the skills to go much faster.
===
Further update on the Conti Dubitals...
- they roll reallyreallyreally fast
- corner dependably at high speed
- seem to be pretty darn puncture resistant
... I'm loving 'em.
Looking forward to playing with pressures,
I think I can run lower than the 16 and 17 I ran today.
(that was in the cold garage, before the heated up on the actual ride which would increase the pressure by a few pounds)
===
164.8 lbs/12.5%
7.5ish hours sleep
0 PullUps, PushUps, Rows, Shoulder Presses, Heel Raises, Calf Raises
0 Box Jumps, Dead Lifts, Nordic Curls, Split Squats
10 minutes stretching
30 minutes Reading/Journaling
89/107/-18 (fitness/fatigue/form)
430 Anti-Oxidant Score
https://www.strava.com/athletes/10248
>
WHAT ARE WE RIDING SATURDAY?
WE ALL HAVE A RHYTHM TO OUR TRAINING. We have a favorite rotation of workouts, training partners, intensity...
... just like the goto dinner schedule.
When all else fails, I know spaghetti and meat balls is a winner.
No matter what I have planned.
When it comes to Saturdays, the...
- crew
- pace
- route
... I have a few defaults.
If I've had two hard sessions during the week,
I'm leaning towards a longish sweetspot/tempo ride.
If the week only had one high intensity completed,
I'm gonna wring it out on Saturday.
This week's Wednesday Worlds was kinda hard, therefore...
... tomorrow I have a nasty 1ish hour uphill TT planned.
The younsters are gonna make me hurt.
Can't wait!
How do you do it?
===
165.6 lbs/12.7%
8ish hours sleep
√ PullUps, PushUps, Rows, Shoulder Presses, Heel Raises, Calf Raises
0 Box Jumps, Dead Lifts, Nordic Curls, Split Squats
10 minutes stretching
90 minutes Reading/Journaling
85/88/-3 (fitness/fatigue/form)
440 Anti-Oxidant Score
https://www.strava.com/athletes/10248
>
TACKY, TORQUEY TESTING... CONTI DUBNITALS
GETTING NEW EQUIPMENT is always fun. Usually, it is preceded by all kinds of Kool-Aid drinking. You know, the marketing team laying it on thick...
... and our friends laughing at our antiquated ways.
This week, I bit.
Finally jumped to wider tires.
From 2.2 RaceKing in back and 2.2 CrossKing in front to...
... 2.4 Dubnitals, front and rear.
My testing took place on our local single tracks...
... while doing low-cadence, torque climbing in Zone 2.
I'd rip down,
ponder performance on way back up.
Going from 2.2 to 2.4 doesn't appear to be much,
the tires are a bit lighter than the 2.2s
My initial...
- they go from edge to edge much quicker
- seem to roll very fast
- traction is great
... reactions.
I think they're gonna be a great upgrade,
will test on the smoking fast downhills, Saturday.
===
166 lbs/12.7%
8ish hours sleep
√ PullUps, PushUps, Rows, Shoulder Presses, Heel Raises, Calf Raises
0 Box Jumps, Dead Lifts, Nordic Curls, Split Squats
10 minutes stretching
60 minutes Reading/Journaling
86/93/-8 (fitness/fatigue/form)
450 Anti-Oxidant Score
https://www.strava.com/athletes/10248
>
MUTUALLY ASSURED DESTRUCTION
IF IT TAKES A VILLAGE to raise a child, then, for us, it obviously takes a group to train us up proper. The right gaggle...
... has countless benefits.
Number 1 being speed.
Which is why I did the Wednesday Worlds today, and rolled right into...
... Pain Cave.
When we're on form,
this is an hour segment of riding just below detonation.
Today was much easier...
- the group was slowish
- BBB and I cruised Pain Cave
- catching up and discussing next year's goals
... we were 5 minutes off the PRs.
That will come down because we committed to some rather outlandish goals.
Which means, we'll be pressing the pace on the WW ride,
then duking it out on Pain Cave.
Leading to our mutually assured destruction the rest of the work day...
... and, what we hope will be a massively successful 2026 campaign.
===
If we do it correctly, we'll sprout wings.
Deal below.
Use promo code: VELOBONES
To save 20% on any t-shirt in the collection.
Expires on 12.5.25
https://pedalindustries.com/collections/t-shirts-all
===
165.4 lbs/12.7%
8ish hours sleep
√ PullUps, PushUps, Rows, Shoulder Presses, Heel Raises, Calf Raises
0 Box Jumps, Dead Lifts, Nordic Curls, Split Squats
10 minutes stretching
30 minutes Reading/Journaling
86/95/-9 (fitness/fatigue/form)
420 Anti-Oxidant Score
https://www.strava.com/athletes/10248
>
OTB OR OTB?
WE HAVE ALL THESE CODE WORDS and acronyms in our culture. The deeper we get into it...
... the cryptic they become.
Here's the mechanic's favorite...
... I was just riding along.
His eye's roll and he scribbles on the notes...
... JRA.
I heard another from a shop owner who was barely hanging on and his "loyal" patrons were constantly asking for discounts and free stuff...
... he called them Freetards.
I've been guilty of both of those and quickly cleaned up my evil ways once I got the hint.
But, this one...
... it's been hard to stay away from.
OTB.
This one is a two-fer,
I can't get it out of my mind lately.
Off the back...
... which is where I seem to be finding myself a little more than my liking.
Over the bars...
... luckily, my recent wipeouts have been on solo rides.
===
165.8 lbs/12.7%
8ish hours sleep
√ PullUps, PushUps, Rows, Shoulder Presses, Heel Raises, Calf Raises
0 Box Jumps, Dead Lifts, Nordic Curls, Split Squats
10 minutes stretching
90 minutes Reading/Journaling
85/88/-3 (fitness/fatigue/form)
390 Anti-Oxidant Score
https://www.strava.com/athletes/10248
>
ARE YOU CHOPPING WOOD?
WE ALL HAVE A FAVORITE MOVIE, book or story. One that inspires us to be more than we currently are, or return to a place we once dominated. These myths are important because...
... they can lead and guide us to a better future.
Truly powerful.
One of my all time favorites is Rocky IV.
Rocky, seeing his once enemy, the great Apollo Creed, who became his friend and mentor, get crushed by a Russian giant...
... decides he must do something completely different.
He must go...
- runs
- pulls a sled
- carries logs
- throws boulders
- chops down a tree
... to snowy and freezing Siberia.
Maybe it's winter,
maybe it's cold...
... maybe they only way to get nasty fit is chopping wood like Rocky.
===
166 lbs/12.7%
7.5ish hours sleep
√ PullUps, PushUps, Rows, Shoulder Presses, Heel Raises, Calf Raises
√ Box Jumps, Dead Lifts, Nordic Curls, Split Squats
10 minutes stretching
00 minutes Reading/Journaling
85/88/-4 (fitness/fatigue/form)
390 Anti-Oxidant Score
https://www.strava.com/athletes/10248
>
EARNING VS LEARNING
LIFE IS LIKE AN EPIC CARD GAME. We're dealt our genetic hand. As little children, we have no idea...
... we're just running around having fun.
Somewhere around the age of 8 or so we realize...
... we're not all created equal.
I can throw,
my aim is woeful.
I can run,
my friends are faster.
I can swim,
holding my breath is a struggle.
Most of us here, found we love to endure...
... persistence and suffering are out super powers.
We can't earn our way to a sub-4 minute mile, but...
... we can learn how to be faster and more efficient.
That's the journey we are on.
Learning how to be our best.
===
164.6 lbs/12.5%
8.5ish hours sleep
No PullUps, PushUps, Rows, Shoulder Presses, Heel Raises, Calf Raises
No Box Jumps, Dead Lifts, Nordic Curls, Split Squats
10 minutes stretching
60 minutes Reading/Journaling
85/93/-8 (fitness/fatigue/form)
290 Anti-Oxidant Score
https://www.strava.com/athletes/10248
>
TRAINING BLOCKHEAD
FOR MANY OF US, this is the time to back things down. Pick up a sporty side hustle. Hit the weights...
... do something different.
Makes sense.
The next season is a long way off.
Just one problem.
Physics.
You can't shoot a cannon from a canoe.
Meaning, when the season does come around, we're going to need a good base from which to start launching our hard efforts.
So, whatawee 'posed ta do?
Personally, I'm gonna...
- have fun
- be more socisl
- challenge my skills
... while logging some solid base mile.
===
166 lbs/12.7%
6.5ish hours sleep
No PullUps, PushUps, Rows, Shoulder Presses, Heel Raises, Calf Raises
No Box Jumps, Dead Lifts, Nordic Curls, Split Squats
10 minutes stretching
30 minutes Reading/Journaling
88/107/-20 (fitness/fatigue/form)
290 Anti-Oxidant Score
https://www.strava.com/athletes/10248
>
ARE YOU COMFY?
WE HEAR A LOT ABOUT comfort zones. How we want to avoid them because they hold us back, lead us to settling for...
... more than we can be.
Who wants that?
Things I think about after a less frightful drop down one of my all time favorite descents.
I held the KOM at one point,
still top 11.
Back than, I was really, really at ease on that screamer...
... in a state of flow, relaxed.
Comfy.
The good kind.
Yesterday, on the same segment, I was a hot mess.
Smiley on my rear wheel, showing his front wheel, asking...
... Are you riding cautious?
I wanted to say...
... Heck no, and Screw you!
Things were not flowing,
I was gripping.
Hard.
It was very uncomfortable because I haven't been on my MTB much the last year or so.
Practice leads to comfy,
comfy leads to flow,
flow leads to ripping.
Effortlessly.
===
164.6 lbs/12.5%
7.5ish hours sleep
No PullUps, PushUps, Rows, Shoulder Presses, Heel Raises, Calf Raises
No Box Jumps, Dead Lifts, Nordic Curls, Split Squats
10 minutes stretching
30 minutes Reading/Journaling
85/94/-9 (fitness/fatigue/form)
290 Anti-Oxidant Score
https://www.strava.com/athletes/10248
>
THERE'S A LEGENDARY CLIMB
SOARING 5600' ABOVE SEA LEVEL, we have access to a legendary climb. A gravel fire road. It's the kind of challenge we can sink our teeth into, get a baseline for our fitness...
... set legit goals.
The mountain ain't movin'...
- 9 miles
- 3000'
- 6.3%
... but, we are.
The KOM is held by current world tour pro Kevin Vermaerke,
which he probably set in the NICA days.
53:10
The next 9 are local legends...
... the legit kind, not the goofy Starva thing.
There are two ways to view...
- I'm slow, and I suck
- I'm slow, and I can improve
- I'm slow, and I'm dawgawn grateful to be ripping with my pals
... today's traditional Thanksgiving effort.
One more takeaway.
When I set my PR, we lived much closer to the mountain and I'd ride it 3-4 times a month.
It was a goto.
And, it got me thinking...
... if I wanna slay like that again, I gotta do it more.
Maybe every week for the rest of 2025,
and chop 18 minutes off today's time?
===
164.6 lbs/12.5%
7.5ish hours sleep
No PullUps, PushUps, Rows, Shoulder Presses, Heel Raises, Calf Raises
No Box Jumps, Dead Lifts, Nordic Curls, Split Squats
10 minutes stretching
30 minutes Reading/Journaling
84/90/-6 (fitness/fatigue/form)
https://www.strava.com/athletes/10248
>
I NEVER LIFTED WEIGHTS UNTIL I GOT INTO THE NFL...
MOST OF US ARE PROBABLY HEADING OUT for the local turkey trot or some sort of holiday ride. It's tradition, followed by the traditional...
... Did you ride or run today?
Which deserves...
... Yes, and the sun also rose this morning.
Earning an...
... I bet your hungry!
Usually followed by a...
... I didn't know you could eat so much pie!
At some point someone will turn on "the game".
As full as we are,
as much as that lycra gonna be stressed tomorrow...
... we realize endurance training doesn't favor or create massive muscles.
Which brings me to one of my all time favorite athletes...
... the Great Hershel Walker.
Dude was devastating in college and NFL.
This quote must have been so humiliating to those left flattened on the field....
- 2000-3000 pushups/day
- 3000-5000 crunches/day
- hundreds of pullups/day
- hundreds of dips/day
- air squats and lunges thousands
- 20-50 yard sprints
... I never lifted weights until I got into the NFL.
Damn.
We may not be - ok, never will be - built like Hershel, but...
... kinda makes ya wonder how much stronger we could be.
Dedicating little time,
from home.
===
164.6 lbs/12.5%
7.5ish hours sleep
No PullUps, PushUps, Rows, Shoulder Presses, Heel Raises, Calf Raises
No Box Jumps, Dead Lifts, Nordic Curls, Split Squats
10 minutes stretching
20 minutes Reading/Journaling
83/82/0 (fitness/fatigue/form)
https://www.strava.com/athletes/10248
>
STRATEGY VS THE DREAM
LOOKING FORWARD TO NEXT YEAR yet? Maybe it's too early, I mean jeez it's not even Thanksgiving yet. But, almost...
... so, it might not be too soon.
There's no rule on that.
I was thinking about this on my ride yesterday.
What comes first...
... strategy or the dream.
Especially with all the InfooIncers on the socials.
You know which ones kill me....
... literally saw this one today...
... Download My 47 Points To Master Advertising Now!
hahahahahah
But, you get the idea.
We can get so hyped up on a new (to us) strategy...
- Single-legged box jumps while hula-hooping for explosive sprinting
- One million grams of carbohydrate from bonking to crushing
- Sleep like a grizzly and maul the group ride
... we start looking for a race to unleash.
I've done it,
still do it.
We can all be suckers,
the cons are as appealing as the conmen.
Anyway, what I concluded after zonetwoing my way around town was...
... The Field of Dream if we build it, they will come...
... is kinda right.
The players, errr strategies, don't show up until the field is built.
In other words, once we identify the...
- A race
- impossible PR
- unconquerable route
... then, and only then, will the strategies we need be apparent.
Let me say it differently.
We can quickly toss aside...
- techniques
- strategies
- hacks
... the worthless dross.
Because the really good stuff that works is easy to see...
... once we have our dream/goal/desire firm and clear in our minds.
===
164.6 lbs/12.5%
8ish hours sleep
No PullUps, PushUps, Rows, Shoulder Presses, Heel Raises, Calf Raises
No Box Jumps, Dead Lifts, Nordic Curls, Split Squats
10 minutes stretching
90 minutes Reading/Journaling
82/74/7 (fitness/fatigue/form)
>
NOT AS GOOD?
JOURNALISTS ARE SO MUCH SMARTER than us fans, they have incredible insights we just can't fathom. Why it's a wonder we even...
... bother seeing with our own eyes.
This is gold.
A journo says...
... MVdP is nowhere near as good as Tadej.
On the heels of saying...
... MVdP beat Tadej on the races he wanted to win.
He being MVdP,
and he being Tadej.
Wait,
what?
He's not as good,
but he beats him?
Oh, journo.
Here's the dill, and...
... it's a good lesson for us lowly amachuros.
On certain courses...
... certain riders are unbeatable.
The challenge is to find our course.
===
164.2 lbs/12.5%
8ish hours sleep
√ PullUps, PushUps, Rows, Shoulder Presses, Heel Raises, Calf Raises
√ Box Jumps, Dead Lifts, Nordic Curls, Split Squats
10 minutes stretching
90 minutes Reading/Journaling
81/58/12 (fitness/fatigue/form)
>
MY VICE IS TERRIBLE, MY CULT IS WORSE
FEW OF US HAVE BEEN TO AN AA MEETING, but we've seen TV/movie version many times. Hi, I'm Todd and...
... I'm an endurance junkie.
Hi Todd.
When we come clean with the general population, Today I...
- swam 10,000 yards
- rode for 5 hours
- ran 20 miles
... they think we're crazy.
We're not.
The adrenaline rush of ...
- 60 miles an hour in nothing but lycra
- the swimmers blue mind
- the runner's high
... we need that hit.
Regularly.
This risks we take...
- sending it down the mountain
- running along into the cold, dark night
- impossibly holding our breath one more length
... would freakout any life insurance company.
These sensations of pushing well beyond normal, reasonable, safe...
... are often all that's keeping us stable.
In all sincerity, because the allure of the lottery and dulling our senses with substances is so very tempting and tragically treacherous...
... stay dangerous my friends.
The sane kind.
===
165.4 lbs/12.6%
8ish hours sleep
√ PullUps, PushUps, Rows, Shoulder Presses, Heel Raises, Calf Raises
√ Box Jumps, Dead Lifts, Nordic Curls, Split Squats
20 minutes stretching
90 minutes Reading/Journaling
81/70/11 (fitness/fatigue/form)
https://www.strava.com/athletes/10248
>
HOW WE SOLVE PROBLEMS
SOME PROBLEMS ARE HARDER than others to solve. It can be frustrating when the answers just aren't coming. This is...
... how I solve my problems.
It's a question of time, right?
The truly unsolvable problems need marinating...
- clearly identify what needs to be solved
- set aside time
- get outside
... during a very lazy ride, run or swim.
The only goal is to solve the problem.
A stop for a pastry and drink is often required...
... I carry a journal and a pen to help me flush out ideas.
The best problems take require more...
- miles
- creativity
- "fuel" stops
... 3 or 4 or a lot more sessions.
Just today I was trying to figure out what to focus on...
- goals
- events
- milestones
... for next year.
Went for a ride,
had a brainstorm,
came home to the Giant calendar.
And they think we ride just for fun and fitness!
===
165 lbs/12.5%
8ish hours sleep
0 PullUps, PushUps, Rows, Shoulder Presses, Heel Raises, Calf Raises
0 Box Jumps, Dead Lifts, Nordic Curls, Split Squats
20 minutes stretching
30 minutes Reading/Journaling
83/81/2 (fitness/fatigue/form)
https://www.strava.com/athletes/10248
>
BECAUSE IT'S BEAUTIFUL
WE ALL HAVE A WAY to perform. Whether it's vanquishing, showing off, sufferfesting, truly enjoying every moment, our individual efforts...
... leave a lasting impression.
On others,
on ourselves.
Is there a best way?
Right way?
Only way?
Let us not gaze into our own navel but...
- racers
- promoters
- business leaders
- matriarchs and patriarchs
- community and governments
... appreciate for better or worse.
It is what it is.
I was recently struck by a singer...
- unknown by most
- unwilling to submit to label demands
- who died without much fame or fortune at 33
... sold more than 10,000,000 records posthumously.
What?!... how? who?
The great Eve Cassidy sang as if every song was a gift to the listener,
with uncommon love and passion.
Nothing more.
May we all do our thing with such beauty.
===
Pull down her tracks on your music app... good wrenching vibes.
https://www.youtube.com/watch?v=4C1_oNzhU7U
===
164.6 lbs/12.5%
8ish hours sleep
√ PullUps, PushUps, Rows, Shoulder Presses, Heel Raises, Calf Raises
√ Box Jumps, Dead Lifts, Nordic Curls, Split Squats
20 minutes stretching
60 minutes Reading/Journaling
81/65/16 (fitness/fatigue/form) time to raise these numbers
https://www.strava.com/athletes/10248
>
ON THE GAS
A LITTLE KNOWN SECRET to not falling over is going faster. It's counterintuitive. But, it's the first thing we taught the kids when they started riding motos in the desert...
... speed is our friend.
Then why did I suffer so badly last weekend in a desert-bound gravel race?
You didn't have a motor Dingdong!
No, it's more than that...
... and I've thought about it a lot this week.
The 92-mile race
- low gradient climbs and descents
- long, long straight roads
- mostly flat
... provided very little coasting.
We had to stay on the gas.
It's not like the terrain here,
most of my ride profiles look like a lumberjack's saw blade.
Anyway, I'm thinking about that this week because I'm starting to do sweetspot training...
... 90% of FTP, without coasting.
I've got to stay on the gas (the pedals).
It's hard to do when we have so many punchy climbs and lots of turns.
But, I'm a committed fool when it comes to this stuff.
===
By the way, you might be one of the horde who loved this jersey...
... which means you'll probably love the kit.
If you wanna rock this awesomeness click here: https://pedalindustries.com/collections/pedalindustries-r-riders-collection
There's an insane offer, so don't forget to click here: https://pedalindustries.com/collections/pedalindustries-r-riders-collection
===
164.8 lbs/12.5%
8ish hours sleep
√ PullUps, PushUps, Rows, Shoulder Presses, Heel Raises, Calf Raises
√ Box Jumps, Dead Lifts, Nordic Curls, Split Squats
10 minutes stretching
60 minutes Reading/Journaling
82/67/14 (fitness/fatigue/form) time to raise these numbers
>
TAKE TWO, AND CALL ME IN THE MORNING
GETTING A COLD is annoying. Can't train like we want to, can't sleep well, hard to be productive. If we get near our lover fingers are raised in an X...
... so, what do we do?
To speed it up.
There are my goto...
- Zicam at first hint
- Pollo Loco tortilla soup
- Insanely hot and long showers
... rider's tales.
Then there's what I did today...
... which could massively backfire, tomorrow.
I woke up,
it was cold.
I had a cold,
and hemmed and hawed.
I consulted my alter ego Dr. Goforit, who said...
- raise your body temperature
- the nose will start to flow
- blow that gunk out
... Put on a kit and get on two wheels.
Torture.
I've had mixed success over the years.
I'll either be on my way to pneumonia...
... or good as new tomorrow.
===
165 lbs/12.6%
8ish hours sleep
No PullUps, PushUps, Rows, Shoulder Presses, Heel Raises, Calf Raises
No Box Jumps, Dead Lifts, Nordic Curls, Split Squats
10 minutes stretching
30 minutes Reading/Journaling
81/58/23 (fitness/fatigue/form) time to raise these numbers
https://www.strava.com/athletes/10248
>
THE GODLY CONNECTION IS STRONG IN THIS ONE
BEING OUTSIDE and unplugged is more than just an escape from "the real world". Most people in "modern society" rarely experience what that is like. We do because...
... that's where we thrive.
And, we're moving fast.
Even if we're practicing our craft daily,
and the whether is good,
we could use more.
Not less.
I experienced a snippet of much more on our road trip.
We took time to visit the land my greatgreatgrandfather homesteaded 100 years ago.
No one else was there but us.
Access is via a gravel road,
10 miles from a 2-lane highway.
No cell service.
The only inputs,
each other and nature.
The peace and solitude remarkable.
Over night, the temps dipped low enough to freeze the rain puddles from the prior evening.
We were cozy,
the van has a heater.
Still, when we rose to stretch and visit this hallowed land filled with childhood and parenthood memories...
... we were shocked by the reality of nature.
Not in a negative way,
one that makes you feel alive,
connected to more than a paycheck and bills.
To God.
To acquire the land...
- the extreme temps at 7000'
- the distance by horse or wagon to town
- the loneliness during the months no one came to visit
... E. M. Whiting had to stay on it and not leave, for two years.
How else could he make such a sacrifice if not feeling a closeness to his creator?
I feel it when I'm...
- there
- in the surf
- on our local trails
... and love it.
Need it.
And so...
- walk
- hike
- ride
- run
- surf
- swim
- camp
... we keep inviting and encouraging our friends to join us.
Outside.
===
164.2 lbs/12.6%
9ish hours sleep
√ PullUps, PushUps, Rows, Shoulder Presses, Heel Raises, Calf Raises
√ Box Jumps, Dead Lifts, Nordic Curls, Split Squats
10 minutes stretching
30 minutes Reading/Journaling
81/58/23 (fitness/fatigue/form) time to raise these numbers
https://www.strava.com/athletes/10248
>
MIRROR, MIRROR, ON THE...
DISNEY CREATED AN EMPIRE animating fairytales. Because the appeal is so strong, with little to no cultural barriers we have to ask ourselves not just why, but...
... which is our favorite.
Then, why?
Personally, Cinderella is my top choice.
Not just the story arc,
the snappy dances,
or catchy songs.
There's an orphan in all of us.
Often we don't see who we really are,
out talents lying dormant.
Could be naysayers,
could be something else.
It's nice that Price Charming is a price,
it's charming that he sees Cinderella as she really is.
The point isn't...
- Where's my prince charming?
- Who will save the day for me?
- Why am I not picked?
... to wallow in our sorrows.
The point is for whom are we Prince Charming?
===
165.6 lbs/12.6% (not sure, traveling)
9ish hours sleep
No PullUps, PushUps, Rows, Shoulder Presses, Heel Raises, Calf Raises
No Box Jumps, Dead Lifts, Nordic Curls, Split Squats
10 minutes stretching
30 minutes Reading/Journaling
83/67/16 (fitness/fatigue/form)
https://www.strava.com/athletes/10248
>
IT’S IN OUR DNA
TOO FEW OF US know our family history. Some barely know cousins. Great-grandparents? Forget about it. It’s just not a thing. And, yet…
… what could be more important?
To know their stories,
is to know ourselves.
Which is why we drove hours out of our way after the bike race.
Here in eastern Arizona, to soak of our roots.
Surfergirl’s great-grandfather helped settle Snowflake,
my great-great grandfather helped settle Saint Johns.
They are neighboring towns,
about 20 miles apart.
And the communities were quite friendly with each other.
You’d think we grew up out here,
and that’s how we met and married.
Not so.
I was born and raised in SoCal,
she was raised in Hawaii.
Maybe somethings are meant to be.
But, that’s not really the point.
This is hard country,
the high desert.
To carve a life and community out of nothing took strength, smarts, and massive cooperation…
… the same qualities it takes to complete very challenging endurance events.
Who is an ancestor that inspires you?
===
165.6 lbs/12.6% (not sure, traveling)
7ish hours sleep
No PullUps, PushUps, Rows, Shoulder Presses, Heel Raises, Calf Raises
No Box Jumps, Dead Lifts, Nordic Curls, Split Squats
10 minutes stretching
30 minutes Reading/Journaling
86/87/-0 (fitness/fatigue/form)
https://www.strava.com/athletes/10248
>
I WANNA PUT A DENT IN THAT GIRL
IN THE HEAT OF BATTLE we can say and do the craziest things. You know things we might not normally say or do. And, at the time...
... they sound/seem totally normal.
Like today.
I had the awesome opportunity to flat 15 minutes into the 92 mile race...
... suddenly I'm swearing like a sailor.
It wasn't horrific,
still, glad no one was around.
Spent the next 50 miles basically riding by myself.
Doing my best.
Jumping from group to group.
I roll up on one of the female leaders,
bridge across to another badass Barbie.
And, I hear her say the funniest thing...
... I wanna put a dent in that girl.
Speaking of the other racer.
I visualize a halloween scene,
hatchet stuck in the helmet.
Hahaha.
Then the crass, neanderthal in me thinks...
... that sounds like something I'd like to do on date night.
Not the hatchet...
... if you know what I mean.
These crazy thoughts are birthed in our very depleted states, as we...
... do our best to stay upright and moving forward.
===
165.6 lbs/12.6% (not sure, traveling)
7ish hours sleep
No PullUps, PushUps, Rows, Shoulder Presses, Heel Raises, Calf Raises
No Box Jumps, Dead Lifts, Nordic Curls, Split Squats
10 minutes stretching
30 minutes Reading/Journaling
87/89/-2 (fitness/fatigue/form)
https://www.strava.com/athletes/10248
>
WHY WOULD ANYBODY GO TO DOUGLASS, AZ?
RACING VENUES ARE HARD TO COME BY, especially in big cities. Almost impossible. The result is the bigger the race, the more likely we are to travel...
... someplace we've never been.
Would never go.
Here I am,
two hours south of Tucson,
on the Mexican border, in Douglass, AZ.
This gravel race has the same vibe as my first Leadville,
back in '99.
Small town,
somewhat forgotten.
Which makes it a perfect place to stage a gravel race...
... surrounded my endless gravel roads.
I decided to sponsor the race for three reasons...
- Mike, the promoter, is hella nice and persistent.
- He's a huge fan of our products
- I'm a huge fan of gravel races
... which are the only reasons to sponsor anything.
Passion and admiration for what each other are doing.
Funny story.
I have actually been here before.
Back in the 80's.
I was doing missionary work in Mexico and our visas needed to be renewed. Five us youngsters piled in a van and hit to Agua Prieto, MX. The plan was to walk across to Douglass, wait five minutes and walk back with new visas.
We were greeted with...
... No, no gringo. No se puede asi. (Not so fast whitey, you can't do it like that.)
So we...
- spent the night in Motel 6
- chomped Pizza Hut
- watched ESPN
... forgot all our Spanish.
And crossed back the next day.
I'm guessing Borderlands gravel will be slightly more challenging.
Good night now.
===
165.6 lbs/12.6% (not sure, traveling)
7.5 hours sleep
No PullUps, PushUps, Rows, Shoulder Presses, Heel Raises, Calf Raises
No Box Jumps, Dead Lifts, Nordic Curls, Split Squats
10 minutes stretching
30 minutes Reading/Journaling
83/64/18 (fitness/fatigue/form) ... somebody is tapered!
https://www.strava.com/athletes/10248
>
HURRY UP
IN OUR EFFORTS TO GET FASTER, we often think of the many benefits. Mainly health, youthfulness. And truth is...
... we are better than most, not as good as some.
Who's better?
By that, do you mean...
... how could anybody be better???
We are aerobic machines, and that is a key to longevity.
Mostly.
Here are...
- Sprints
- Weights
... the missing ingredients.
I know, I know...
- sprinting sucks
- weights can be dangerous
- and, for the weenies in the back, who wants to gain weight?
... what you're thinking.
According to research, when we lift weights not only do our bones get denser but there are intra-muscular gains to be made that we cannot get any other way.
You know what else is weird, most people in our culture never sprint again after their early twenties.
So, here's the main takeaway from all scientific facts do 'em and...
... move faster, age slower.
===
165.6 lbs/12.6%
7.5 hours sleep
No PullUps, PushUps, Rows, Shoulder Presses, Heel Raises, Calf Raises
No Box Jumps, Dead Lifts, Nordic Curls, Split Squats
10 minutes stretching
60 minutes Reading/Journaling
85/71/13 (fitness/fatigue/form)
https://www.strava.com/athletes/10248
>
GIVERS
THERE ARE THOSE WHO VOLUNTEER selflessly and those who volunteer selfishly. Both are admirable. In fact, when I was a race promoter it blew my mind that...
... people just reach out and offer their assistance.
Just giving where there's an obvious need.
I ran into a selfish one tonight.
The sun had set,
my headlight was on.
I was making my way cautiously because the ruts on this particular trail are bad and...
... there's an enormous sinkhole that might kill ya.
As a get there...
... did I say it was pitch dark?...
... a man is standing with a shovel in one hand and a trowel in the other.
Creepy?
Scary?
Nope, I knew what he was up to.
Not burying bodies...
... prepping the trail so when it rains this weekend the ruts will fill in.
I stopped.
Introduced myself.
Thanked him profusely.
No need, I just moved here and can't believe how lucky we are to have these trails right here. Just wanna make 'em perfect for my kids and me to ride on.
To which I could only say...
... Bro, you gotta let me make you a custom RaceDay Bag.
Is there a better gift?
===
165.8 lbs/12.6%
8ish hours sleep
√ PullUps, PushUps, Rows, Shoulder Presses, Heel Raises, Calf Raises
√ Box Jumps, Dead Lifts, Nordic Curls, Split Squats
10 minutes stretching
60 minutes Reading/Journaling
87/82/5 (fitness/fatigue/form)
https://www.strava.com/athletes/10248
>
I THINK I VOIDED THE WARRANTY
LIVING IN THE ACTION SPORTS MECCA of the world, I'm surrounded and influenced by all manner of creative, ingenious athletes. We all feed off each other. My friend Kody...
... started making super aero computer mounts.
3D printed gloriousness.
My new MTB was in need.
I reached out.
Got a mount for Roval bars?
Yes.
Cool, I'll get one.
We haven't tested for lights yet.
He thought I was asking for my road bike.
So yeah...
- the road mount is super aero
- looks freakin' awesome
- supports a light
... survived and thrived on first MTB ride.
Did my evil test void the warranty?
I dunno.
But, this is...
- come up product ideas
- make it
- test it
... what we do around here.
Here's a ink to his site: https://nanoworx.shop
===
165.6 lbs/12.6%
8ish hours sleep
√ PullUps, PushUps, Rows, Shoulder Presses, Heel Raises, Calf Raises
√ Box Jumps, Dead Lifts, Nordic Curls, Split Squats
10 minutes stretching
60 minutes Reading/Journaling
87/85/2 (fitness/fatigue/form)
https://www.strava.com/athletes/10248
>
DO YOU KNOW YOUR GOLDILOCKS NUMBER?
WE ARE ALL SEARCHING for that magic number of hours to maximize our training. You know, the Goldilocks amount. Not too little. Not too much...
... the perfect amount of work.
I know where it is.
You do to.
Look back over the year.
Find the week that didn't wreck you, the...
- hours
- distance
- intensity
... I can do this every week.
Bonus/verification if you had any...
- Segments
- PWR
- HR
... PRs the following week(s)?
That's your Goldilocks number.
Mine's about...
- saddle time
- bit of strength work
- some sort of other fun
... 13 hours/week.
What's yours?
===
164.8 lbs/12.5%
8ish hours sleep
√ PullUps, PushUps, Rows, Shoulder Presses, Heel Raises, Calf Raises
√ Box Jumps, Dead Lifts, Nordic Curls, Split Squats
0 minutes stretching
30 minutes Reading/Journaling
88/86/1 (fitness/fatigue/form)
https://www.strava.com/athletes/10248
>
YOU GET 1 WISH
2026 WILL BE HERE soon enough. Many of us are already planning work, vacations, family time...
... and, yes, races.
You get 1 wish.
Here it is...
- lay out your Giant RaceDay Calendar
- scour the interwebs for races
- pick one, and do it
... no limitations.
Imagine it...
- Anywhere on this giant blue marble.
- Any time of the year
- Dream equipment
- Fantastic lodging
- Clear schedule
... and ask yourself.
If not this year...
... when?
'Cause here's the deal, if we only did one race next year...
... we could probably make it happen.
It's just a mental game, play it out, and let me know...
... where, when and why.
Me personally, my top choices...
- Gravel Burn, South Africa
- Oregon Trail
- Rebecca's Private Idaho
... are gravel stage races.
Gravel Burn looks insane.
===
You do have a Giant RaceDay Calendar, right?
https://pedalindustries.com/collections/raceday-calendars%E2%84%A2
===
164.4 lbs/12.5%
8ish hours sleep
No PullUps, PushUps, Rows, Shoulder Presses, Heel Raises, Calf Raises
No Box Jumps, Dead Lifts, Nordic Curls, Split Squats
0 minutes stretching
30 minutes Reading/Journaling
89/91/-3 (fitness/fatigue/form)
https://www.strava.com/athletes/10248
>
THE REBEL ALLIANCE IS GROWING
EVERY NOW AND THEN a new format or race or course or piece of equipment comes along with promises to change everything. Except hardly anything changes...
... until something sparks.
How does that work?
Like this.
About 10 years ago, I purchased my first gravel bike.
My friends, like me, were roadies and mountain bikers.
A gravel bike seemed like the worst of both worlds.
I got it,
understood where they were coming from.
Except, I was having so dang much fun...
... I didn't care.
I just kept riding gravel,
inviting my friends,
enduring their
mockery.
It wasn't overnight,
more like overdecade.
The last two Saturdays, most telling.
Eight days ago, an absolute shredder on a mountain bike shows up on a spanking new gravel bike.
30 minutes in, he's grinning and shouting...
... This looks so wrong, but gadang it's fun!
Today, another pal shows up for his first group gravel ride.
He's gifted off road, we spent years riding motos in the desert...
... We're going 30+ miles an hour, I can't believe how much ground we can cover!
Does that mean you should be riding gravel, too?
Maybe.
But, really, it's just a lesson in how things that are worthwhile spread.
Then again...
... What did the gravel bike say to the road bike?
I am your father.
===
165.6 lbs/12.6%
8ish hours sleep
No PullUps, PushUps, Rows, Shoulder Presses, Heel Raises, Calf Raises
No Box Jumps, Dead Lifts, Nordic Curls, Split Squats
0 minutes stretching
30 minutes Reading/Journaling
90/105/-15 (fitness/fatigue/form)
https://www.strava.com/athletes/10248
>
FAMOUS COACHES ARE GETTING FIRED RIGHT AND LEFT
IN PRO SPORTS, or high level amateur, there is always a spot light on the coaches. At some point, blame or credit lands...
... squarely on their shoulders.
Should it?
I do love to follow college football...
- the emotional swings
- the athleticism
- the stadiums
... so much energy and unpredictablity.
Who would have thought so many megamilliondollar...
... coaches would be punted this year.
Mid-season.
The great Seth Godin wrote The Gap.
The idea behind the book is when we find ourselves unable to close the gap to our goal...
... the sooner we decide to quit and move on, the better.
It might be a pro gambling tactic as well...
... but, the only gambling I do is putting my heart, soul and cash into this business.
Anyway, would you have/have you had the guts...
... to change directions, and how quickly would you do it?
===
163.6 lbs/12.4%
7.5 hours sleep
No PullUps, PushUps, Rows, Shoulder Presses, Heel Raises, Calf Raises
No Box Jumps, Dead Lifts, Nordic Curls, Split Squats
10 minutes stretching
30 minutes Reading/Journaling
87/83/3 (fitness/fatigue/form)
https://www.strava.com/athletes/10248
>
CHOOSE WORTHY ADVERSARIES
WHAT IS IT ABOUT LOVING UNDERDOGS? It's so uniquely American. Is it our origin story, the DNA of our culture...
... to cheer for the fighter with no chance?
Honestly.
Who can't feel a bit of their own soul being crushed with every blow the awesome Apollo Creed delivers to a...
... bloodied, bruised, crushed Rocky Balboa?
We've all been in that arena.
Had the bell ring.
Still standing.
Somehow.
We humans thrive against overwhelming adversaries...
- inspiration
- desperation
- exasperation
... oozing with confidence and power.
When our all is required,
we discover who we really are.
As the great Kierkegaard said...
... What doesn't kill me makes me stronger.
===
164.6 lbs/12.5%
8 hours sleep
√ PullUps, PushUps, Rows, Shoulder Presses, Heel Raises, Calf Raises
√ Box Jumps, Dead Lifts, Nordic Curls, Split Squats
10 minutes stretching
90 minutes Reading/Journaling
87/88/-1 (fitness/fatigue/form)
https://www.strava.com/athletes/10248
>
MY TOP 5 SPEED HACKS
FOR MOST OF US, going faster, getting better, has less to do with a fancy new gizmo or the latest training fad. We know that...
... but, what are doing about it?
Like the Mastercard ad says...
... some things are priceless.
Here are five...
- Sleep
- Nutrition
- Strength
- Maintenance
- Consistency
... anybody can do.
These are my hacks.
Sleep.
Figure out when we want to wake up. Get in bed 8 hours prior to that. Stay there until it's time. Eventually, our bodies get the hang of it, and boom... we're sleep doping.
Nutrition.
Eat clean. No packaged foods. If we can't identify the ingredients, we don't consume it.
Strength.
Do the basics, at home. We don't have time to drive to the gym. No need to do all the sets at once, break 'em up throughout the day. Hardly any equipment is needed: pull up bar, a few dumbbells (adjustables for the win).
Maintenance.
New equipment is so nice because it is all tight and precise. Flawless maintenance will keep that new equipment performance for years, and we'll always be race ready.
Consistency.
If we always train at the same time magic happens. Those around us learn and appreciate our commitment. We get it done. Always.
A final word.
I was never the best athlete. Not among my friends, and certainly not at school or among the general population.
I was never picked first, couldn't aim or hit anything regularity.
I wasn't the bravest or most daringist.
I did have one thing going for me...
... I freakin' loved being outside and being challenged by nature.
Today, I'm probably better than almost all my contemporaries.
That's not a flex, it's just happens.
They quit.
Which brings us to the top two hacks of all time...
... commitment and passion.
===
165.2 lbs/12.5%
8 hours sleep
√ PullUps, PushUps, Rows, Shoulder Presses, Heel Raises, Calf Raises
√ Box Jumps, Dead Lifts, Nordic Curls, Split Squats
10 minutes stretching
90 minutes Reading/Journaling
87/83/3(fitness/fatigue/form)
https://www.strava.com/athletes/10248
>
YOU'VE LOST THAT AWESOME FEELING... GET IT BACK!
THERE'S A CERTAIN SOMETHING we feel during the early days of picking up our passion. It's tangible. We can taste it. We love it...
... that's how we got here.
I'd lost it.
Over the last couple of years, drunk with stupid stats from Training Peaks and Starva...
- more time
- more miles
- more climbing
... I found myself wallowing in fatigue.
Don't get me wrong.
I'd line up, or roll out with the pals, and, though I might be quick to drift back...
... the ability to endure for hours was ridiculous.
Something snapped.
Or, lightning struck.
I dunno.
But, a few weeks ago, I woke up and said...
Screw it!
I'm cutting down the long slogs...
... and bringing back sprint days.
2-3 hours became 90 minutes.
With 10-15 VO2 max efforts,
lasting 10 seconds to 5 minutes.
I'm super fortunate to live close to trails with a lot of straight up and straight down...
... I let the terrain dictate how long the sprint lasts.
Then, focus on my DH skills...
... coasting, staying off the brakes, carving and carrying speed.
The upshot, after 90 minutes and 10+ solid efforts?
I feel amazing,
not pooped.
Sprinting engages all our muscles and focus...
... a total mind, body soul work out.
Soul?
Yeah, trust me.
Do 'em right, and you'll see stars and feel God's presence could be imminent.
===
164.3 lbs/12.5%
8 hours sleep
No PullUps, PushUps, Rows, Shoulder Presses, Heel Raises, Calf Raises
No Box Jumps, Dead Lifts, Nordic Curls
10 minutes stretching
90 minutes Reading/Journaling
87/83/3(fitness/fatigue/form)
https://www.strava.com/athletes/10248
>
YOU CAN'T GROW A BEARD OVERNIGHT
WE WANNA BE FASTER. Right now. Not this season, not this month, not this week, not today. Right now...
... 300 meters from the finish line.
Houston, we have a problem.
Go ahead.
We forgot to add fuel to the return booster.
Sucks to be you.
Yeah.
We can't grow a beard overnight.
A good one, for some of us...
... can take months.
If we wanna be fast in the final sprint,
if we wanna negative split the course...
... we gotta put in the work before we need the result.
===
164.3 lbs/12.5%
8 hours sleep
√ PullUps, PushUps, Rows, Shoulder Presses, Heel Raises, Calf Raises, Box Jumps, Dead Lifts, Nordic Curls
10 minutes stretching
30 minutes Reading/Journaling
87/82/4 (fitness/fatigue/form)
https://www.strava.com/athletes/10248
>
CULTURE WARS
THERE ARE TWO TYPES OF TRAINING groups. Both extend invitations...
... the similarities stop there.
One culture assures...
- everyone is ready to start together
- there are plenty of stops
- nobody gets left behind
... fairness and concern.
The other demands...
- leaving on time
- no stopping
- no waiting
... rugged individuals.
The group we...
- join
- create
- help grow
... depends on the result we are looking for.
===
165.2 lbs/12.5%
8 hours sleep
√ PullUps, PushUps, Rows, Shoulder Presses, Heel Raises, Calf Raises, Box Jumps, Dead Lifts, Nordic Curls
10 minutes stretching
180 minutes Reading/Journaling
87/86/1 (fitness/fatigue/form)
https://www.strava.com/athletes/10248
>
DIRT WORLD PROBLEMS
EVERY SURFACE HAS it's challenges. Add in the weather, how we approach things...
... changes quickly.
Super mist.
The normally grippy sidewalk we were slaying to meet the rest of the crew, was not only glazed with moisture...
... bright green moss screamed Slow down and do not lean over.
We ain't rookies,
not a problem.
It was so misty, the glasses were tucked away.
The late Fall moon dust covering most of our trails and roads...
- forks
- shins
- lenses
... quickly 3D prints on to everything.
Bombing the first downhill...
- nearly 40mph
- no brakes
- 1 minute
... the dust and pebbles flying up stinging our eyes.
Two choices:
Wear the glasses,
blurry, smudgy vision.
Wear no protection,
smoke your corneas or contacts.
When the sun finally burned through,
I grabbed my glasses from my jersey pocket...
... they were covered in sweat.
lol
Truly, dirt world challenges.
===
These Ugly Sweater jerseys woulda worked well today - which include matching gloves and socks
SPECIAL OFFER - 11.1-11.7 ONLY
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Order here: https://pedalindustries.com/collections/ugly-sweater-collection-2025
===
EXTRA SPECIAL CUSTOM UGLY SWEATER OFFER - 11.1-11.7 ONLY
Same offer as above, but custom ugly in your team colors and graphics
Go here to get started: https://bookdesign.pedalindustries.com/
===
164.4 lbs/12.5%
8 hours sleep
PullUps, PushUps, Rows, Shoulder Presses, Heel Raises, Calf Raises, Box Jumps, Dead Lifts, Nordic Curls
10 minutes stretching
60 minutes Reading/Journaling
90/99/-10 (fitness/fatigue/form)
https://www.strava.com/athletes/10248
>
THAT FREAKED ME OUT!
IN THE HURRY to get the miles in, sometimes we find ourselves willing to risk a potential short cut to get home early. Which is exactly what I did...
... just before halloween.
Hustling down a new trail.
The night's shadows suffocating the daylight.
A long ladder bridge spans steep canyon walls and the trail...
... whips around and under the bridge!
AHHHHHHHHHHHHHHH!
I was going too fast to even think about it.
Leaned on the tires.
Ducked my head.
Stopped.
Went back up and mastered it at even more speed.
I'd discovered a great way to freak my friends out...
... like finding a killer haunted house.
Gonna be good scare on the next weekly MTB ride.
===
Not as scary as these Ugly Sweaters - which include matching gloves and socks
SPECIAL OFFER - 11.1-11.7 ONLY
When you Purchase an UGLY Pro Jersey, we'll include a gloves and socks. (we'll email you for your sock and glove size)
Order here: https://pedalindustries.com/collections/ugly-sweater-collection-2025
===
EXTRA SPECIAL CUSTOM UGLY SWEATER OFFER - 11.1-11.7 ONLY
Same offer as above, but custom ugly in your team colors and graphics
Go here to get started: https://bookdesign.pedalindustries.com/
===
164 lbs/12.3%
8 hours sleep
√ PullUps, PushUps, Rows, Shoulder Presses, Heel Raises, Calf Raises, Box Jumps, Dead Lifts, Nordic Curls
10 minutes stretching
60 minutes Reading/Journaling
87/82/4 (fitness/fatigue/form)
https://www.strava.com/athletes/10248
>
BRING YOUR BEST AND LET US ADD UNTO IT
MOST OF US have backgrounds in something other than endurance sports. During those pursuits we learned what our leaders believed to be...
... the best practices for excellence.
Do we leverage that?
Here's an idea.
When I surfed almost everyday...
- most days were small waves
- 2 days a week would be pretty good
- 1 week of the month would have 3+ days of epicness
... which got me thinking, what would happen if I trained more like a committed surfer.
That schedule up there, is a lot like polarized training...
... except for surfers, the good days are usually back to back.
Good days, means...
- charging through the surf
- scrapping to get max speed and catch one
- battling back through the big waves to get back out
... a lot of VO2 max efforts
Then,..
- back
- to back
- to back
- to back
... consecutive days one week a month, when a great swell hit.
After the big swells, there is usually a lull.
Good, because,
we're tired,
we rest.
That's how surfers train because that is nature's cycle...
- lots of endurance
- regular intervals
- a big week
- a lull
... maybe it should be ours, too.
===
165 lbs/12.5%
8 hours sleep
0 PullUps, 0 PushUps + 0 Box Jumps, Nordic Curls, Heel and Calf Raises
10 minutes stretching
60 minutes Reading/Journaling
87/82/4 (fitness/fatigue/form)
https://www.strava.com/athletes/10248
>
TINY RECON
Aug 02, 2024
by TODD BROWN
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
ROAD SHOES VS MTB SHOES
Aug 01, 2024
by TODD BROWN
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
WHAT'S YOUR SYSTEM?
Jul 31, 2024
by TODD BROWN
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
DON'T BE POUND FOOLISH, BE QUARTER SMART
Jul 30, 2024
by TODD BROWN
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
THE BRUTAL TRUTH OF A BIG BONK!
Jul 29, 2024
by TODD BROWN
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
DO OURSELVES A FAVOR
Jul 28, 2024
by TODD BROWN
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
CONTROL TECH
Jul 27, 2024
by TODD BROWN
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
RACE SPECIFIC TRAINING
Jul 26, 2024
by TODD BROWN
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
HOW TO KNOW WHEN WE'RE OVERTRAINED
Jul 25, 2024
by TODD BROWN
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
WE HAVE NO WORDS FOR THIS
Jul 24, 2024
by TODD BROWN
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 REAL LOCAL LEGENDS
Jul 23, 2024
by TODD BROWN
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
THE COST OF FREE SPEED
Jul 22, 2024
by TODD BROWN
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
THE THINGS WE ENDURE
Jul 21, 2024
by TODD BROWN
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
PARTING WAYS
Jul 20, 2024
by TODD BROWN
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
THE BEAUTY OF LEARNING A THING OR TWO
Jul 19, 2024
by TODD BROWN
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.
===
162
7.5 hrs sleep
PushUps and PullUps
10 minutes recovery
30 minutes reading + Journaling
103
Strava
THE COLD-BLOODED KILLERS
Jul 18, 2024
by TODD BROWN
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
THE CHANGING SANDS OF SUMMER
Jul 17, 2024
by TODD BROWN
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.
- It's ok to get old.
- You might have an eating disorder.
- It's important to focus on muscle mass.
From J.C.
Thanks for the inspiration, especially for consistency. Love today's lesson.
My take...
- Have fun.
- It's fun to be endlessly fascinated with our own physical performance.
- 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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I HATE MATH!
Jul 16, 2024
by TODD BROWN
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
Strava
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DOES CADENCE MATTER?
Jul 15, 2024
by TODD BROWN
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
Strava
A CHANGE OF HEART
Jul 14, 2024
by TODD BROWN
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
Strava
IN SEARCH OF HEAT
Jul 13, 2024
by TODD BROWN
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
Strava
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THE IMPACT OF ORIGIN STORIES
Jul 12, 2024
by TODD BROWN
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
Strava
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LOOKING FOR A GREAT WAY TO GIVE BACK TO THE COMMUNITY?
Jul 11, 2024
by TODD BROWN
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.
---
162.3
8 hrs sleep
PullUps and PushUps
30 minutes recovery
90 minutes reading + Journaling
101
Strava
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BRAINDURNACE IS REAL
Jul 10, 2024
by TODD BROWN
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
Strava
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SO, THE RACE IS CANCELLED... NOW WHAT?
Jul 09, 2024
by TODD BROWN
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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HOW TO DO BASE TRAINING CORRECTILY.
Jul 08, 2024
by TODD BROWN
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
Strava
CAN YOU HANDLE THIS?
Jul 07, 2024
by TODD BROWN
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
Strava
PLANNING TO GET CRUSHED
Jul 06, 2024
by TODD BROWN
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
Strava
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ALIEN TECHNOLOGY
Jul 05, 2024
by TODD BROWN
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
Strava
FREE TO ROLL ABOUT THE COUNTRY
Jul 04, 2024
by TODD BROWN
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
Strava
WRITTEN. OFF!
Jul 03, 2024
by TODD BROWN
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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A DRIVETRAIN MAGIC TRICK
Jul 02, 2024
by TODD BROWN
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
A NEW NAME FOR AN OLD RULE || NO PUNCHING BELOW THE NECK
Jul 01, 2024
by TODD BROWN
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
NO ONE OF CONSEQUENCE
Jun 30, 2024
by TODD BROWN
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.
---
162.4
8 hrs sleep
PushUps and PullUps
20 minutes recovery
60 minutes reading + Journaling
103
Strava
I HATE EXCUSES
Jun 29, 2024
by TODD BROWN
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.
---
162.9
8 hrs sleep
PushUps and PullUps
10 minutes recovery
60 minutes reading + Journaling
106
Strava
A SKETCHY SIDE OF GRAVEL RACING
Jun 28, 2024
by TODD BROWN
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
WHO'S GONNA WIN THE DEBATE?
Jun 27, 2024
by TODD BROWN
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
HOW I LOST 6 LBS IN 2 A DAYS
Jun 26, 2024
by TODD BROWN
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
IT'S GENIUS!
Jun 25, 2024
by TODD BROWN
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
IT'S TIME TO PLACE YOUR BETS
Jun 24, 2024
by TODD BROWN
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
I'M NOT SURE WHAT I'VE DONE TO DESERVE THIS
Jun 23, 2024
by TODD BROWN
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
SHE'S GOT LEGS!
Jun 22, 2024
by TODD BROWN
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
ARE YOU FITTIN' KIDDING ME?
Jun 21, 2024
by TODD BROWN
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
A THREE PLUG RIDE
Jun 20, 2024
by TODD BROWN
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
DERAILLED?
Jun 19, 2024
by TODD BROWN
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
CALENDERING
Jun 18, 2024
by TODD BROWN
WHEN PLANNING OUT THE TRAINING, it's super helpful to have a large wall calendar. Smaller calendars are okay, too. For sure, avoid my go to form...
... the ever lame, in my head.
That's just plain...
- easy
- lazy
- dumb
... otherwise known as...
- winging it
- hoping
- unpro
... not us.
First, put in the milestones...
- Family vacations and events
- Work trips and commitments
... then, add in the A events.
Now, we can look at when...
- we can do the big training blocks
- it makes the most sense to have a rest week
- and a few B and C events that would be great prep
... that's the truly big picture.
The best way to visualize and predict the future.
---
We still have a few of these, and I'm blowing them out for $15, with free shipping.
---
164.7
7 hrs sleep
PullUps and PushUps
10 minutes recovery
30 minutes reading + Journaling
100
HAVE I BECOME THE MIRTHLESS MAN?
Jun 17, 2024
by TODD BROWN
THIS WAS A WEIRD ONE, and I'm wondering if it's ever happened to you. A concerned reader reached out and said...
... I'm doing it all wrong.
All this training is supposed to be fun, and give me joy, etc.
According to this judge, I've missed the point.
I can't possibly be happy with all this dedication, striving, yearning to improve...
... and, I wondered if that's true.
You know what I think?
He's right.
People with low standards, set the bar low and can't relate to...
... people fascinated by what's possible, who set the bar impossibly high.
Riding fast...
... fascinates me.
If you relate, click here.
---
165.1
8 hrs sleep
1 Rip On RaceDay Circuit
30 minutes recovery
90 minutes reading + Journaling
97
IF YOU HAD A SUPER POWER...
Jun 16, 2024
by TODD BROWN
AT THE PARTY FRIDAY NIGHT, the gist was to get to know each other better. We each drew a question about ourselves. I drew...
... if you had a super power what would it be and why?
You'd think it would be...
- to climb like a god
- sprint faster than a bullet trail
... something along those lines.
Today being Father's Day, I woulda settled for discipline...
- instead of hogging the delicious pizza we "split" last night
- rising to demolish a fresh apple fritter for breakfast
- snacking on the entire bag my favorite chips and salsa
- prying open the chocolate almonds in the bag
- going tyrannosaurus rex on a steak dinner
... was I desperate to restore my dad bod?
My actual answer to the question was to be a time traveler so I could...
- go back and visit my dad and grand fathers
- go forward and see our sons' families' families
... what could be better?
Oh, well, yeah, also go to the future to finally answer the question...
... what is the truly optimal tire pressure.
---
164.7 lbs (tomorrow's gonna be worse)
7 hrs sleep
PushUps and PullUps and Squats
10 minutes recovery
90 minutes reading + Journaling
98
COMPARING EVENTS AND INTERPRETING THE DATA
Jun 15, 2024
by TODD BROWN
THREE OF THE LAST 4 WEEKS I've hit it pretty hard on Saturday. Twice on the road, once on gravel. All chasing much faster cats...
... doing all I can to hang on.
Today's was the biggest challenge...
... the most feared ride in these parts.
It's called Swami's, and is in the San Diego area.
One of the reasons it's so challenging is because that area has phenomenal athletes, and many of them are cyclists and triathletes.
The other reason, there is only one choice for a Saturday beat down.
I've pulled the data from just the blistering sections of the each day's workouts. Not the warm up or cool down or junk miles.
Below are my results.
Swami's
Two weeks ago, I chased my favorite national class offroad family... they just took 1st, 2nd, and 5th at MTB Marathon Nationals, today.
Gravel route
Three weeks ago, it was another very spirited gallop on the road.
Food Park
What can we see?
Work (kJ) was similar on the 2 road rides, the gravel ride was longer but when extrapolated a similar effort.
For all three rides, my Normalized Power (NP) was almost exactly the same.
A little bit lower on Food Park.
Average Power was highest on Swami's (223), the shortest ride, followed by the longer Gravel ride (216), with Food Park the lowest (200).
Max Power was similar on Swami's and Gravel (739, 730), and lowest on Food Park (653).
Ave Heart Rate, was nearly identical on the two road rides (155, 153) and a little lower on the longer gravel ride (145)... which also had some longish descents.
Soooooo... my fellow lovers of pain,
Which ride gives the best results when I'm searching for more explosive power in the 1-5 minute range?
While you're thinking about that, chew on this:
- I was dropped several times on Food Park but miraculously (stop lights) caught back on.
- On the gravel ride, I came off on most of the climbs, and reconnected on the descents.
- Today, on Swami's, I was shelled about 20 minutes in and rejoined after taking a short cut, then left behind again with 6-8ish miles to go.
My take away is that my fitness is rising, my ability to put out power is increasing and Swami's would be the best effort...
... if I could manage to stay on.
That used to be doable, terrible, but achievable.
My fitness, according to Strava is down 22% from a year ago and 29% from 2 years ago.
Considering it was almost zero in February, post injury, I'm pretty stoked and...
... looking forward to my next crack at Swami's.
What can I do better?
- Still need to carve off some blubber
- Coulda got better sleep last night
- More calories per hour
Now, what to do next week?
---
163.8 (I can do better)
7 hrs sleep
PushUps and PullUps and Squats
10 minutes recovery
30 minutes reading + Journaling
100
GOOD AND READY ARE NOT THE SAME THING
Jun 14, 2024
by TODD BROWN
A LOT OF THINGS CAN HOLD US BACK FROM WINNING. Our talent, our equipment, our preparation, our effort...
... being good enough to win is likely not in question.
We often have what it takes to snag the PR, get up on the podium, win the group sprint.
But, we don't do it...
... because we aren't ready.
Could be our mental game,
we aren't hungry enough,
our doubts,
fears.
Other times, we straight up...
... forget to pack our shoes.
Doh!
Whatever the case, not being ready is strictly on us.
---
162.8
7.5 hrs sleep
PushUps and PullUps
20 minutes recovery
60 minutes reading + Journaling
98
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