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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
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/
===
164.4 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
>
WHAT TO DO WITH ALL THIS EXTRA LIGHT
Nov 05, 2023
by TODD BROWN
WELL, IT' HAPPENED AGAIN. Even though we've voted it down, we are back on standard time which means...
... we have a whole lot more morning light.
If you wake up early enough,
which you will do automatically,
for the next day or 2.
For me, that presents a challenge.
The last few years, I've found I'm significantly more productive if I work first, then go out for an afternoon/evening ride.
The problem occurs, when the day is jam packed and I can't get out to ride until 5 or 6.
It's dark,
I need lights.
It's cold,
and will get colder.
Not ideal,
especially offroad...
... it can get a little creepy riding alone.
I don't know about you,
but it's really easy to cut the ride short, or skip it,
under those conditions.
I'm going to give the 5 hour workday another go. The idea, set forth in the book of the same name, is to get in and grind hard from 8-1.
No interruptions.
No breaks.
No food.
For me, that's probably not enough time to get it all done, but...
... it is enough to do the deep work.
Take a break.
Go back and do the meeting, managing stuff.
I'll need to get up no later than 530am to be locked and loaded to go to work. That is enough time to do the spiritual, mental, journaling stuff. Plus, the Rip On RaceDay workout. And, breakfast.
The key, of course, is to push all meetings out to 3-7pm.
I've tried this before,
and eventually I adjust to the time change and 530 becomes really early.
Not tomorrow.
Let's see how long it lasts.
---
164.2
8 hours
No weights
20 minutes recovery
30 minutes reading + Journaling
RUMBLE
Nov 04, 2023
by TODD BROWN
FIGHTERS HAVE THEIR ENTRANCE SONGS, stadiums blare fight songs, civil war regiments went to battle with field bands...
... they all have a purpose.
To send a signal.
The signal,
is to our brains
that it's time to rumble.
One of my favorite pre-race jams has no lyrics,
and sounds so menacing and raw,
it was banned from radio in '58.
Don't ya just wanna feel that way some times...
... that your training and focus is so obviously excellent,
without you saying a word...
... your competitors want you banned?
Crank up the volume -> https://www.youtube.com/watch?v=KFCpUZVyXgg
---
163.8
8 hours
No weights
10 minutes recovery
30 minutes reading + Journaling
CRITICAL "RIDE" THEORY
Nov 03, 2023
by TODD BROWN
TODAY WAS THE FINAL NOSCO RIDE. It was my 3rd time doing this brutally hard charity commemorating Mike Nosco, who lost his life riding his bike. Jack, his brother has...
... brought us one of the toughest and most beautiful "rides" for 15 years.
Like all great "rides", it's very friendly at the start,
somewhat friendly along the way,
horrendous and competitive,
and friendly at the finish.
There is never a winner,
because it's a "ride".
Then why all the battling,
deep digging,
suffering?
Because it's a "ride" with 500 other fit athletes,
most of whom are friends...
... and we all know how that will break down civilized society,
any and all determination to take it easy.
That pic up there is proof, after .5 miles...
... I"m off the back of the "ride" with my friends.
It got worse from there, as I fumbled with my phone, and tried to wolf down a waffle.
The few miles I spent pinned,
taking all kinds of risks...
... to catch my friends.
We'd all committed to "ride" together.
How bad was it?
Well, this bad...
Which led to this...
... which is pretty good,
since we were just out for a "ride".
Of course, since we weren't racing,
and it was a charity "ride",
there was only...
... one metric that mattered.
You know the one, right?
I mean, who the heck cares if you get some lame trinket,
a whole slew of PRs on Starva,
or even a big boy cup?
All anybody cares about on any "ride" is...
... did I beat my friends?
To my left, my cousin Todd,
in front of me, my pal Todd,
to my right, my pal Tod (the cooler spelling).
---
163ish - no scale today
6.5 hours - not enough
No weights
0 minutes recovery
0 minutes reading + Journaling
I GOT NO FIRE IN MY BELLY
Nov 02, 2023
by TODD BROWN
THE FIRE TO CRUSH IT TOMORROW is out. Just a pile of ashes with some lingering smoke. It was a hot one for sure, starting small and burning a searing blaze for months...
... it was fun while it lasted.
No doubt, when I wake up and see 800 maniacs toe the line for the Nosco Ride...
... the embers will flare up for a bit.
That's not important.
What's important is to realize now is the time to merely think about how good that fire was, relive the memories.
In the coming weeks, I'll start to gather kindling...
... by laying base miles while riding aimlessly.
Once kindling is collected, I'll gather smaller logs to stack on top, creating a wide base on which to build...
... by doing fast group rides and a few 'C' races.
As I get closer to the 'A' races next Spring, the big logs will be added...
... by rocking the hardest group rides, and a few 'B' races.
With that powerful pyramid stacked solidly high, I'll add newspaper and gasoline...
... by tapering.
The day before the 'A' race, I'll grab the torch and aim it towards my massive bonfire in waiting...
... by doing some righteous openers.
Come morning...
... I'll blaze that first 'A' race course.
For now though, it's time to enjoy the memories...
... and let the remaining embers flare up from time to time.
---
163.8
7.5 hours
Push Ups Pull Ups Squats Nordic Curls
10 minutes recovery
60 minutes reading + Journaling
DON'T MAKE THIS HUNDRED GRAND MISTAKE
Nov 01, 2023
by TODD BROWN
WE'RE ENTERING THE SILLY SEASON when so many bets are off. Not all, but most riders and racers completely lose their minds in the next 60ish days...
... and it starts with Halloween.
Of all the things I have in common with Surfergirl, this is one of my favorites...
... our love for the 100 Grand bar.
Before I get into the trick of beating sugar down and...
... laying waste to the cravings that derailleured my fitness year after year...
... I'll show you some proof that we are being conspired against.
In my inbox this morning was a seemingly innocuous email from an internationally famous event, putting forth their sponsor's message...
... one of my all time favorite examples of garbage thinking.
Off-Season Weight Training
This is just the kind of thinking that has, is, and will continue to ruin many an athlete.
Utternonesense!
And, it is evily timed with the aforementioned silly season.
The very idea of momentarily suspending our efforts as athletes with Off-Season...
... is a signal to our helmetprotected gray matter that we can ease off our athletic life.
We can,
and we can't.
We can back down the miles,
ease off the intensity...
... but, I say Every Day Is RaceDay for a reason.
Because the days stack.
We, you and me, don't lift weights seasonally...
... who wants to limit strength to the times we aren't racing?
We lift year round.
Which brings me back to the 100 Grand mistake.
I had one mini 100 Grand bar last night,
begged it from the neighbor kid,
and loved it.
Because I have been off sugary poisons for so long the pleasure was soon gone and forgotten.
However...
... if I'd followed my tastybuds initial dance with joy,
I would have had at least 5 or 10 more.
I would have gone to our kids today, to raid the grandbabies supply...
... which is exactly what I did when our own children were little and left for school the following day.
Can't let 'em eat all that candy,
can't throw it away either,
better eat it.
Sugar addiction fully reactivated and in control,
I'd steamroll with gusto into Thanksgiving,
hamnering hard at all Holiday parties.
I'd pack on 5,10, 15 pounds by January 1st...
... soothing myself with the the stupidity of it's off-season.
Don't do it.
Be strong.
Let the mothersinlaw, cousins, spouses, neighbors, children, parents, friends...
... mock us all they want.
As the great Eric Liddell said...
... God made me fast. And when I run, I feel his pleasure.
---
164
8 hours
1 Rip On RaceDay Circuit
10 minutes recovery
90 minutes reading + Journaling
YOU SURE ABOUT THAT?
Oct 31, 2023
by TODD BROWN
WE'RE A QUARTER OF THE WAY into our 10th year in business. It's hard to believe. Not that we've made it this long...
... how fast time is passing.
Why are we still here?
- The initial drive to make kits?
- The invention of the RaceDay Bag™?
- My passion for helping people Rip On RaceDay?
Maybe.
It hasn't all been roses.
- The effort to develop HUNKR, hundred kilometer bike races was a massive fail.
- Covid, while the bike industry exploded, nearly killed us.
- I opened a retail outlet, and closed it 30 months.
- I've built and rebuilt the design team three different times.
In a race, when things don't go well...
... it's easy to quit.
We see our plans and dreams disappear in a cloud of dust or runaway peloton.
It sucks...
... the life out of us.
Maybe it's early in the race, and the thought of all that prep going to waste is infuriating.
Or late, the final miles, and there's so little left in our reserves.
We have one choice.
Quit,
or persevere.
If you're like me, and I'm pretty dern sure you are...
... persevere is the only response we know.
We lick our wounds,
and pedal on.
But, why?
For me, it's just a question of confidence.
I believe, whatever has gone wrong can be remedied and I can get going again...
... worst case, I'll learn something very valuable for the next race.
And, I think that pretty much sums up PEDALindustries.
Everything we make and do is designed with one thing in mind...
... will this give you, and me, more confidence for the next race.
What do good parents do...
... provide confidence.
What's the best thing we can offer a friend in need...
... provide confidence.
What is the overarching mission of most religions...
... provide confidence.
What do good books or other learning offer us...
... provide confidence.
What is the result of being in shape on and off the bike...
... provide confidence.
I believe in you,
and feel honored for your belief in us.
---
163.8
6ish hrs (rough night for some reason)
Push Ups and Pull Ups
20 minutes recovery
60 minutes reading + Journaling
THIS IS CRAZY
Oct 30, 2023
by TODD BROWN
I CAN'T BELIEVE IT. Someone's gone mad. Could it really be true? Nah, can't be. They said it could never happen, but it finally did...
... USA Cycling put out a calendar for the upcoming year.
In October!
Can't tell ya how many times I've had to juggle and replan and straight up cancel my A race plans because the local UCI concession has waited well into the calendar year to post dates.
You say you don't care,
you're never going to nationals.
I say,
it matters.
Going or not.
If these clowns (too harsh?) can start posting their calendar early, all promoters will soon follow suit.
In fact, many already have.
They want our dollars.
We want their experiences and challenges.
The only way to make that exchange work is to allow people to plan.
Which reminds me of my longlostfriend Pete W., an original founder of Quiksilver and member of the Coffee Crew, who said...
The most successful people I know are planning their calendars not 1, not 3, but 5 and 10 years out.
Now, why would do ya think they do that?
---
161.8
8ish hrs
No Strength training today - race tomorrow
20 minutes recovery
60 minutes reading + Journaling
SOMETIMES THE TDF RACERS SEEM LIKE SUCH PANSIES
Oct 29, 2023
by TODD BROWN
THE TEAMS AND RACERS are up in arms about 1 (one) gravel stage at next summers Tour de France. Why not? It's not like we want to see the best bike racer in the world...
... well, I do.
I sent my top spy to determine what all the fuss is about by interviewing an unnamed source.
What do you think about the gravel stage?
It's terrible.
Why?
Well, anything could go wrong.
Didn't a Tour de France stage winner just dominate and win the Grave World Championships, having never raced on gravel?
Yeah.
So, what's the problem?
Well, it's not fair.
How so?
Well, it's so dangerous.
More than sprinting bar to bar, through turns, at 40+ miles per hour?
No, not that.
More than bombing down the side of a mountain on a narrow road with zero protection and the potential of plunging to your death?
No, not that either.
More than charging through downtown streets, turn after turn, after a fresh rain?
Uh, nope?
More than racing across sections of Parix-Roubaix cobble stone?
I don't think even close to that.
You know it's only 19 miles of a 120 mile single stage right?
Oh, no, I guess I didn't know that.
Think you can handle it then?
Uhhhhh....
See what I mean, it's hard not to think of these guys as pansies sometimes...
... even though they are clearly insanely talented, and take outrageous risks.
What they are really saying is they aren't sure how it will turn out because it's new and different and could cause some chaos for the GC riders.
Guess what,
Buttercup?
None of us are sure tomorrow will turn out...
... we get up,
put on our pants,
and go to work hoping for the best.
---
Personally, I think this stage will be a lot of fun to watch. I hope a true slayer of all types of terrain like Pidcock or Van der Poel or Van Aert crushes it...
... in fact, those 3 racers in a crushing break up the road would be epicality.
Let's all hope for that.
---
161.8
9 hrs
No Strength training today
20 minutes recovery
180 minutes reading + Journaling
RACE REPORT: FILTHY FITTY
Oct 28, 2023
by TODD BROWN
HOW DO YOU KNOW IT WAS A HARD RACE? It could be that I'm still super dehydrated, and not really hungry. That's common, this is novel: struggling to control the van's accelerator pedal on the way home...
... my shin was cramping so hard.
The promoter likes to start the gentlemanly riders after the Sport categories.
So, I pinned it from the gun and knocked nearly a minute off my previous PR, while...
... passing as many slower Sport riders before the single track.
I blew up our group and myself.
What can I say,
it felt good.
Me and my 2 frenemies, Bob and Todd, had a nice pace line.
I thought we were gone.
10 minutes later, the great Reggie Miller somehow latches on outta nowhere...
... what the?
I was so stoked for him. He has worked so hard to get good at this sport and he was on point. Really charging.
Super cool.
A fluke sidelined the tall guy when he sliced a side wall,
and lost 20 minutes.
Bummer.
At this point, Bob gapped us and Todd wouldn't pull through.
Teammates.
Can't blame 'em.
I was still feeling okay, but I could tell the legs were not battle hardened and I had to ride conservatively.
At which point, Todd floated up a hill and bridged up to Bob.
There is a real sense of luck when starting behind 300 sport riders. Sometimes you get a clean line through single track and sometimes you don't.
I did.
They didn't.
We were all together again.
It was brief.
Things got steep,
I got gapped.
It would have been easy for me to push too hard and stick with those guys. I didn't. Instead, I stayed right at the limit and banked on my descending skills to catch back up, which mostly worked.
I could see Todd, when I reconnected with Bob.
We rolled up on my pal Chris, who started with Experts. Normally, he throttles me, but he has taken some time off this year.
Jump on my wheel, Todd is just ahead.
Ok.
We can see Todd.
About then, freakin' Eric comes outta nowhere and blows by all of us.
Dang!
I got nothing.
Bob has less.
The last 20 miles was largely suffering,
cramps coming on and off,
power output dropping.
What could I have done different for this race?
Not much.
It's been a long year, and I've been dialing back the training and intensity.
The bike worked perfect.
I slept ok, not great,
which is unusual when I'm in the van.
I consumed 315 grams of carbohydrates,
coulda used 40 more to stay on 100/hour.
My strategy of going out hard at the start might not have been the best,
but, like I said...
... I felt good, and it was fun to control the pace.
When we got back to the Finish, I was able to connect with a bunch of my friends who I don't see often enough, as well as some Strava friends who I'd never met.
Our podium was filled with people I know and admire for the lives they lead.
Eric, won.
Todd, just behind.
Me, not just behind Todd.
Rob, rode super strong finished right behind me.
Bob, battled through some physical challenges that started a week ago.
Overall, I'd call today a 10.
PS... look at that pic, can ya believe we're all over 55, one dude is in his 60s... It's crazy if you compare us (and you're included) to our peers.
Keep riding my friends.
And do you pull ups and push ups.
---
162ish?
6.5 hrs
No Strength training today - race
10 minutes recovery
60 minutes reading + Journaling
BULGARIAN SPLIT SQUATS DID WHAT?
Oct 27, 2023
by TODD BROWN
IT'S COMMON KNOWLEDGE cyclists are super strong forwards and backwards, and weak as a salt cratered aluminum Fischer Hoo Koo Ekoo from the 90's when it comes to...
... side to side strength.
What can we do about that?
A lot.
Here are a few things I do in purpose, and one that seems to be reaping big benefits:
- Mix in side to side shuffles during light jogging
- Stand up paddle boarding
- Jumping jacks
Not the gnarliest of lateral strength building exercises but, not nothing.
Since I've done those things for a long time, I have to conclude that it was adding the...
... Bulgarian split squats which gave my knees all kinds of stability.
How do I know?
This is real sciency stuff.
While doing a towel change at the beach yesterday I noticed I wasn't wobbling and hopping all around like normal. I was much more planted and steady.
Then, I noticed it again when putting my socks on while standing up.
Is this proof?
No.
Why did I switch to this style of squatting from what I was doing before?
For the simple fact...
... I have reduced the strain on my back by 50%.
Also, they can be done with simple dumbbells.
They are super awkward at first and you'll be wobbling all over the place...
... then you'll be stronger.
According to my bro-science.
---
161.8
8ish hrs
No Strength training today - race tomorrow
20 minutes recovery
60 minutes reading + Journaling
SHOULD I GET MY KID A COACH?
Oct 26, 2023
by TODD BROWN
WE'RE THINKING OF GETTING OUR 13 YEAR OLD a coach. So began a recent email asking for my thoughts. The short answer is Yes. But, Maybe is the...
... longer more thoughtful answer.
Coaches can be awesome when the timing is right.
Growing up, I had a tennis coach. Trust me, I needed all the help I could get. I was weak, undersized, and slow. The only chance I had was...
... improving my skills.
Our kids had coaches...
- Swim
- Track
- Dance
... as part of the teams they were on.
When they were small, I found it almost impossible to teach them how to ski and snowboard. I was proficient, yet clueless as to how to transfer the knowledge to a young child.
They did ski school, and I got in a few runs on my own. Win, win.
When we picked up motorcycles, my pal Larry knew everything and was very patient with us.
Coaches can...
- speed up the learning process
- teach proper technique
- help avoid injury
But, with this caveat...
... the kids love it, and want to improve.
Things can go off the rails quickly if...
- our kids aren't totally into it
- are being pushed too hard
- are doing it to please us
... I did the tennis thing, to please my mom's boyfriend. He loved me, I loved him. I didn't love tennis and never played after high school. It wasn't my passion, it was his and it gave us something to do and I loved him for it.
Did it matter that I never played again?
A little, because it was something we could bond over.
What we don't want, ever, is to get so wrapped up in our child's success that our passion overshadows our child's well-being. We see this sometimes, parents living through their children. It ain't right.
When our oldest got into road racing, we got him a coach.
She was perfect.
- Fun, crazy, inspiring.
- Set up his training program
- Helped him see what he was capable of
This time was, without a doubt, the most fun I've ever had training. We spent many awesome hours on the bike together talking about life and racing.
Final answer...
... if the kid loves it, do it.
Get a coach who is talented and knows how to have fun, with the goal to improve and be good at something
Remember, PRs > KOMs...
... and be prepared to get smoked, I loved that part the most.
---
162.5
8ish hrs
1 Rip On RaceDay Circuit
20 minutes recovery
60 minutes reading + Journaling
IT DON'T COME EASY
Oct 25, 2023
by TODD BROWN
THE SUN WASN'T UP YET. Soon the sky would begin to lighten, imperceptibly. For me, it was another reminder of...
... how long it's taken to figure much of this sport out.
It wasn't over night,
not a flash of inspiration...
... it has been pedal stroke after pedal stroke.
For example, in the early days of my fascination with really long distance racing, like Leadville 100, I battled mightily with debilitating cramps.
On raceday, I'd line up with fear knowing how much I'd soon be suffering.
I'd mark the hours, not so much the miles, counting them and pushing the dreaded pain as far into the race as possible.
From the anticipation of the day, to the passing hours, when they hit, and they always did, I'd be in the moment...
... just get me over this little hill, through the next mile, one more stamp on the pedal.
I learned to suffer, and that suffering could be dealt with and pushed through.
That's how it's been for me.
From leading all the way until 500 meters to go, and getting smoked in the sprint...
... to learning how to position myself for efficiency,
and occasionally be the last one to lead the race.
From blowing up my weight with each pregnancy (sympathy weight?) and overall neglect of my health...
... to chiseling it off, one pound at a time, over several years.
From busting chains and getting countless flats...
... to learning proper bike prep for racing.
Just like the lightening sky...
... light and knowledge come one mile upon mile.
Or, as the great Ringo Starr sang...
... You gotta pay your dues if you want to sing the blues.
---
164.2
8 hrs
1 Rip On RaceDay Circuit
20 minutes recovery
120 minutes reading + Journaling
RIDING WITH CLOGS AND SAVAGES
Oct 24, 2023
by TODD BROWN
WE HAVE THIS WEIRD THING HAPPENING on one of our group rides. It can be frustrating for some. Not unique, just what happens...
... and I think we could do better.
It occurs over time, as riders figure out who's who,
and what they can each do.
Here's what happens, a few strong riders lift the pace of the group and it's game on.
- Cloggers float to the front, but never get there
- Hangerson stay at the back
- Savages just wheelsucking
The cloggers not pulling through, makes it difficult for capable riders to get into the action.
I'd refer to the Hangerson as Wheelsuckers, however, in this case they are often doing all they can do just to stay in the draft.
There is plenty of wheelsuckery going on as well...
... and some of these cats are savages.
Sucking
and sucking
and sucking some more...
... until, dropping all but the verymoststrongest of riders.
I say it's not unique, because it's just how life plays out.
Some are willing to risk taking the lead,
though failure is possible, even likely.
Some sit by and watch the leaders,
clogging the opporunities.
Some are hanging around,
just happy to be there.
Some let others do all the work,
then take the glory.
I say it's weird, because it's a training ride. We are all there to get in a great workout and try new tactics that we might use in racing.
Racing is totally different,
that is when we all need to be savage.
Not judging,
just observing,
and doing my derndest to lead when I can.
---
165
6.8 hrs
Pull Ups, Push Ups, Squats, Nordic Curls
20 minutes recovery
45 minutes reading + Journaling
I KNOW EXACTLY WHY YOU DON'T LIFT WEIGHTS
Oct 23, 2023
by TODD BROWN
AFTER TRAVELING TO UTAH AND BACK, it was time to get back on the routine; which meant it was time to do the strength work. Four days had passed...
... and I felt it.
Oh, how I hate
lifting weight.
The inertia required to make that first move is astounding.
I didn't feel fresh,
I felt weak.
No wonder so few endurance athletes spend time doing resistance exercise.
It sucks,
compared to the joy of moving fast.
So, why do I do it?
Before I share that, the how might just be more important for you.
I lift weights daily.
Rarely does a day pass that I don't do the bare minimum - squats, nordic curls, pull ups, push ups.
The routine makes it easy.
For me, the weights come right after
the hour I dedicate to warming up my brain and soul.
The routine makes it safe.
No more sore or pulled muscles,
it's just normal everyday movement.
The routine makes it fast.
I get 8 moves done at home,
in a fifteen to twenty minute workout.
But, why do it?
Because it has revolutionized my pedal stroke,
improved my posture and bone density...
... I'm faster and more competent.
So, I pull on my socks,
put on my shoes...
... and get after it.
It's routine.
---
162.3
8ish hrs
1 Rip On RaceDay Circuit
20 minutes recovery
60 minutes reading + Journaling
WHEN TO START TRAINING FOR THE NEXT 'A' RACE
Oct 22, 2023
by TODD BROWN
HOW FAR OUT SHOULD WE START TRAINING for the next 'A' race? It's a good question, with several things to consider. Regardless of the variables...
... there are two answers.
Before we get to the correct answer, we have to consider:
- When is the next 'A' race?
- How important is it?
For example, my friend is an Olympian. He was limited to competing once every 4 years...
... there was nothing else that mattered to him.
It took him 14 years to qualify,
and, when he got there,
win 2 gold medals.
We are no different.
If that 'A' race is next spring, or in a couple of years, to be our best we should have...
... started years ago.
The next best time...
... is now.
---
162.7
7ish hrs
No strength training
0 minutes recovery
30 minutes reading + Journaling
FLIPPING THE SWITCH
Oct 21, 2023
by TODD BROWN
I WAS TRYING TO REMEMBER the first time I felt competitive. Not the feeling of having a chance to win. The one before that, of...
... wanting to win.
Not, the
Oh, look I won a prize kinda win.
Or the,
I beat grampa at cards kind either.
The other one,
the one for killers.
It was about the time I started playing tennis,
but, if didn't originate during those slow paced matches on the court.
I think I gor my first taste in 4th grade,
when the O'Malley twins pinned me down after school and pummeled me...
... just for fun.
I didn't think it was fun,
it hurt, and I cried as I walked home alone,
but, I was sure I'd be on the giving end next time.
I had to wait 2 years,
the 6th grade bmx shootout.
It was essentially an enduro race...
Starting at the top of a mile long city park,
launching on massive jumps we built,
over a huge, thickly cut grass field,
across a major thoroughfare (so dumb),
snaking through the junior high
sprinting onto the football field,
finishing on a giant double jump
... it was there that I learned to flip the switch.
I wanted that win so bad,
to beat my friends...
... to pay back the humiliations of being bullied,
the frustrations of my parents failed marriage,
of sucking all ball and stick sports.
I learned to put my elbows out,
to win.
It felt good.
So, when I saw the amazingly talented high schoolers battle it today, giving it all they had and not winning, but crying...
... I understood.
Sometimes, we just need a win.
It's okay to cry when the shift hits the fan.
It's okay to care about winning,
it's a life skill we need...
... to survive.
Those who learn it, will be fine,
those who master what it means to win...
... will master life.
---
163
7.5 hrs
No strength training
0 minutes recovery
60 minutes reading + Journaling
I SAW SOMETHING AMAZING TODAY
Oct 20, 2023
by TODD BROWN
I'D HEARD ABOUT IT, and looked forward to seeing it in person. The race director had kindly nudged and nudged and nudged me, until I drove
... 500 miles to see it for myself.
A miracle?
Close.
Why?
Because of this people.
How do you gather two thousand five hundred teenage racers, plus their coaches, family and friends in the foothills...
... for a mountain bike race?
Love.
Love for riding mountain bikes,
Love the kids who are racing
their hearts out,
Love for the volunteers...
... thousands of them.
Then, I pre-rode the 6 mile course.
It was tough.
Rocky.
Uh oh,
maybe they don't love these kids after all?
During practice racers were stacked up waiting to take a crack at the rocky climb.
Following that was some fast, flowy single track,
broken up with sections of razor sharp lava,
followed by low speed, large
granite boulder riding.
Tires would be shredded,
wheels ruined.
The evidence rolled by throughout the day,
plenty of banged up limbs
bikes being pushed...
... nearly all smiles.
A different kind of love,
that of being tested,
showing mastery.
Tough.
Love.
Credit Dallin Atack, the brains behind it all, for making it happen
What did I learn from this?
- Clear vision of what is going to happen
- Plenty of volunteers who care
- Excellent training
- Community
The secret is good feelings for each other.
Teams of 100 or more kids all lined up in neat rows,
lots of chairs and shade to hang out,
plenty of food being cooked.
This isn't just a race,
it's a lifestyle.
And, I love it.
---
163ish
7 hrs
no strength training
0 minutes recovery
30 minutes reading + Journaling
Todcast:
https://www.strava.com/athletes/10248
https://www.instagram.com/pedalindustries
https://twitter.com/pedalindustries
https://www.youtube.com/@pedalindustries/featured
THE INCREDIBLE BEING OF WEIGHTLESSNESS
Oct 19, 2023
by TODD BROWN
THERE IS A FEELING that most people never experience. I had it today. Many times. If only we felt this, not just once, but often...
... maybe there'd be a little more hope.
Weightlessness.
Not the kind during an Oh shift! moment.
Or, the butt puckering kind.
The kind that brings joy.
With the proper speed,
just right amount of lift in the whoops,
we are airborne, flying without a concern in the world.
It's a physical experience,
with a spiritual counterpart.
No matter what kind of pressures
I'm feeling or dealing with...
... they are gone when I'm weightless.
I learned of a tragedy that struck a friends' familiy,
the weight had become too much to handle for a young soul...
... how do we become whoops to those who need to take a load off?
That's not the right question,
everybody needs a whoop from time to time...
... how can we be better whoops to those we love?
---
161.7
6 hrs (early start to UT)
no strength training
0 minutes recovery
30 minutes reading + Journaling
Todcast:
https://www.strava.com/athletes/10248
https://www.instagram.com/pedalindustries
ARE YOU HEAD STRONG?
Oct 18, 2023
by TODD BROWN
WHAT IF ALL THE TIME WE PUT IN, in the saddle, could be improved by spending a few minutes a day doing mental work? Would it be worth it? Would you do it, or...
... are you too headstrong?
Some people are saying...
... If there isn't a scientific study, can't be worthy of my time.
Ok.
But, for those who are open to new ideas...
... I think there are neuromuscular connections we often over look.
For example, pedaling with one leg clipped in using a very easy gear on flat or nearly flat ground will quickly identify any dead spots in our pedal stroke. If we have one...
... doing that exercise several times a week reaps huge rewards.
There was a time, when I'd do that for the first minute or so of each ride. 30 seconds, each leg.
I've blogged ad nauseam about the amazing results I'm having with these 4 exercises:
- Sled
- Nordic Curls
- Toe Raise
- Calf Raise
And, I can't overemphasize developing the discipline of looking only where you want to go, which I screwed up tonight and followed the wrong line into the bushes - pic above.
Here's the dill, to be head strong...
... we must allow time to do its thing and cement in the good practices.
---
162.3
8 hrs
1 Rip On RaceDay Circuit
10 minutes recovery
60 minutes reading + Journaling
Todcast:
https://www.strava.com/athletes/10248
https://www.instagram.com/pedalindustries
https://twitter.com/pedalindustries
https://www.youtube.com/@pedalindustries/featured
WHAT HAPPENS WHEN YOU PUT A D-1 ATHLETE ON A BIKE?
Oct 17, 2023
by TODD BROWN
IT HAPPENS EVERY TIME. D-! athlete decides to get a bike. Goes for a ride. Likes it. Quickly advances to the fast group...
... and burns out.
And, I think I know why.
Maybe.
Today, G, who I met out gravel riding joined our peppy morning ride.
On his gravel bike with big knobbies,
finished with the bunch.
It was his very first group ride,
and this ain't an easy one.
On the way back to the start, he let out that he'd played college sports.
Figures.
What should I do to get faster?
Log a lot of easy miles.
Really, sounds counterintuitive. That's not how we did things in college, it was hard, hard, then harder.
Yep, my experience is most people ride too hard, so they can never ride truly hard on the hard days.
Was today hard?
Not really.
I'm gonna get a lot faster.
I have no doubt.
High level athletes are very competitive.
It's in their nature.
Easy to see.
The key is, and I hope I can be helpful, is to make sure it's fun. That's where the Zone 2, easy riding, comes in. Sure, there's immense cardiovascular benefits, but I think the mental side is every bit as important.
The advice I gave him, is no different than any other fit athlete
- Ride hard twice a week
- Zone 2 the rest of the days
Those are the big rocks,
we can get a lot more granular.
There's no need now, he's a busy dad and entrepreneur.
All work and no play,
makes Jonny a dull boy.
I'm sure G is going to redrum me soon (see pic above)...
... just hope it goes on for years.
---
162
7 hrs
No strength training
60 minutes recovery
60 minutes reading + Journaling
Todcast:
https://www.strava.com/athletes/10248
https://www.instagram.com/pedalindustries
https://twitter.com/pedalindustries
https://www.youtube.com/@pedalindustries/featured
SHOULD WE SHIFT GEARS MORE OFTEN?
Oct 16, 2023
by TODD BROWN
NOW THAT I'M TRAINING WITH POWER, I find myself shifting gears all the time. Off road, where the terrain is constantly undulating, is when it happens the most and the new SRAM rear derailleur that can be shifted under a load...
... looks like a great upgrade.
Being in the right gear makes all the difference in the world.
We really see this over time, longer races, where efficiency can put our competitors in our dust, or so far back the dust has settled.
Why shift?
Efficiency.
When to shift?
When we are bogging down or spinning out.
Apply that everywhere...
The measure of intelligence is the ability to change (shift) - Albert Einstein
If that's true, and I believe it is, and you are feeling bogged down or spun out, then...
... I have 1 question for you.
When are you going to shift?
---
162
9 hrs
No strength training
10 minutes recovery
60 minutes reading + Journaling
Todcast:
https://www.strava.com/athletes/10248
https://www.instagram.com/pedalindustries
https://twitter.com/pedalindustries
https://www.youtube.com/@pedalindustries/featured
I'LL DO THE RACE OR RIDE NEXT YEAR
Oct 15, 2023
by TODD BROWN
I'VE SAID IT, and I've heard it. We all have, at one time or another. Mostly, the sentiments are genuine, logical, sensible. We want to do something, but we put it off. It is, after all, ...
... just a bike ride or race.
There will be next year.
That's what these guys said.
MG was hit by a car this week,
he'll be fine, the bike not so much.
AS, went to Xterra Worlds,
got food poising and couldn't start.
WH, made it into Kona,
2 months later diagnosed with cancer.
What if it wasn't a bike race, but...
- A phone call to a dormant friendship
- A conversation to say sorry
- A chance to do good
... someone who needed us?
Last week, I got an amazing meal at Chipotle. I can be a kinda high maintenance when I order, so I like to go in person. But, I was pressed for time and ordered online.
Someone made it with passion and care.
I thought I'd try it again the next day, see if the same lady was making magic for the to go orders...
... there she was.
Were you working to go orders yesterday?
Yes.
It was great!
She smiled, I grabbed my food and headed out the door.
Go back and do better.
Huh?
Go back... get your wallet out.
Really?
Really.
Who has cash these days? Seems I have less and less in my raceday wallet, but the night before I'd been impressed to get some cash when checking out at the grocery store.
Just a $20.
Miss?
Yes.
Thank you.
I have no idea if she needed the cash, I only knew...
... sometimes there isn't another race or ride or opportunity.
---
161.2
6 hrs
No strength training
20 minutes recovery
90 minutes reading + Journaling
Todcast:
https://www.strava.com/athletes/10248
https://www.instagram.com/pedalindustries
WHEN AND HOW WILL YOU RIDE YOUR LONGEST RIDE EVER?
Oct 15, 2023
by TODD BROWN
WE ALL KNOW OUR LONGEST RIDE. Might have been last week, last year or decades ago. Might have wrecked us, might have opened our eyes. Bottom line...
... it was memorable.
Epically unforgettable, like it was yesterday.
Part of that, for me, is I couldn't and wouldn't have done any of my longest rides without a friend.
Some one to hatch the plan with,
no matter how stupid it sounds.
My first longest ride was with Tally, my roommate, 6 weeks after purchasing my first road bike. A 125 mile loop, sunrise to sunset through the mountains of Utah.
30 years later, after much shaming from countless friends who'd done it, my next longest ride was LoToJa. 212 miles, just over 9 hours.
Yesterday was the latest. San Clemente to Big Bear. After two failed attempts in 2022, we made it:
- 122 miles,
- 15000' of vert,
- over pavement, gravel and single track.
It started in the dark, (photos below)
a balmy, coastal fall morning.
It ended in the dark.
I'm just gonna say right now, we could easily have died up there.
Sweaty
8000'
35°
But, we didn't.
Josh, Michael and I clocked 14 hours, just under 12 on the bike.
Richard and Terry amazingly finished 3 hours later,
Met at the summit by angels Kevin and Marrissa,
After Kevin's irreparable tire escapade.
Post a hot shower,
Trevor, my son, showed up with hot pizza.
Wrapped in blanket, still shivering I couldn't help but ask...
... Would you do it again?
Yes.
Yes.
Yes.
Yes.
Yes.
Yes.
We could make a few changes...
- Go when the days a longer
- Streamline Doheny to O'Neill a touch
- Skip the extra miles and 1700' of Grafton (I love)
- Get more people for a stronger paceline across the I.E.
Logistically, we nailed it pretty good.
- Stop in Corona at Speedway minimart
- Stop in Redlands at 7-11
- Hamburger and fries at Angelus Oaks.
Bike choices, it's def a gravel bike ride.
Emergency prep, could have been better:
- Space blanket
- Arm warmers
- Skull cap
Major mistakes on my part:
- Left my bottles at home, turned around and got 'em
- Left them again at Angelus Oaks, pressed on
- Back up batteries for Wahoo and head light
... yeah, we could change a few things.
But, we can't change this.
We made it,
together...
... and it changed us,
for the better.
---
A few stats:
- 300+ calories/hour, mostly carbs
- Average power 179
- Average HR 129
Terry got a "lift" back to OC from Richard.
---
Targeting 6.14.24... put it on your calendar
---
161.3
6.5 hrs
No strength training
0 minutes recovery
0 minutes reading + Journaling
Todcast:
https://www.strava.com/athletes/10248
https://www.instagram.com/pedalindustries
TOMORROW IS D'DAY
Oct 13, 2023
by TODD BROWN
SIX OF US GATHERED FOR DINNER. Introductions were made, and I fully expect the niceties of the evening to deepen into bonds of friendship, doing...
... a ride that's never been will do that.
We've got a solid plan, a good route, above average fitness.
But, as the great Mike Tyson said...
... Everybody has a plan until the get punched in the mouth.
I try to think of all the potential punches...
- Flats
- Broken chains
- Dead batteries
- Distracted drivers
- Inclement weather
Over this terrain, anything is possible.
130 miles.
15,000' of climbing.
Road, gravel, single track.
The most likely, of course, is bonking.
We're all fit enough to do it...
... are we wise enough to fuel it?
---
160.3
7.5 hrs
No strength training
10 minutes recovery
60 minutes reading + Journaling
Todcast:
https://www.strava.com/athletes/10248
https://www.instagram.com/pedalindustries
WHY PILES OF MILES BRINGS SMILES ON RACEDAY
Oct 12, 2023
by TODD BROWN
PROS HAVE ALL THE KNOWLEDGE and rarely share it during their careers. If they do, it often lacks relatable context. But, sometimes they drop gold...
... like the famous Eddy Merckx method.
Eddy, how do you dominate every race you enter?
Piles of miles.
The follow up question I would have asked...
... How does that work?
Here are some reasons why piles of miles create smiles.
Implicit in Eddy's quip is repetition.
Repetition makes hard look easy...
.. because our skills increase with more reps.
Where a novice struggles with...
- bonking
- a paceline
- a smooth pedal stroke
- cleaning a techy single track
- carve a swooping turn at max speed
... an experienced racer does it all with ease and grace.
It's not so much genetics,
or being lucky...
... as the reps.
Overtime, it's practically a lock we will become proficient.
Even, expert.
Then there's the endurance component.
If we are riding piles of miles, we can't be full out day after day. That would lead to burnout, and massive fatigue...
... intensity just isn't sustainable in large quantities.
However, we can ride what we moderns call Zone 2.
According to Stephen Seiler, Inigo San Millan and other cutting edge thinkers, we can ride Zone 2 almost endlessly...
... and continue to see gains.
And there's a bonus,
when the opportunity arises,
we can easily ride almost any distance.
Because we've put in the time,
piles of miles,
the reps.
---
160.7
7.75 hrs
Push Ups, Pull Ups, Squats, Nordic Curls
20 minutes recovery
60 minutes reading + Journaling
Todcast:
https://www.strava.com/athletes/10248
https://www.instagram.com/pedalindustries
https://twitter.com/pedalindustries
https://www.youtube.com/@pedalindustries/featured
SKINNY FAT. WATTS THAT?
Oct 11, 2023
by TODD BROWN
IN THE QUEST FOR MAXIMUM FITNESS, it's easy to look for the quick fix. The hack. My pal recently sauntered down this path, and...
... he has transformed his body.
He no longer giggles when he walks,
he's skinny fat.
And, that's a problem.
Not because he has lost a few chins...
... because he is weaker than before,
lost so much muscle.
We don't want to get there,
we run from such evil...
... we want to increase our power to weight ratio.
Where did he go wrong?
It wasn't the magic pill that fooled my pal into eating less,
or the serious surgery others opt for,
those can be a good jump start,
it is the intoxicating effects....
... You weigh less. Yippee! Hoorah! You made it!
Lies.
What would have been significantly better, and be absolutely amazing, is if someone came up with a pill to reframe his thinking...
... I'm an athlete. I fuel my body with sufficient good food and lift weights, to be hella strong!
Which is why you're reading this...
... your daily dose of reframing.
---
162.7
8.5 hrs
1 RaceDay Ready Circuit
20 minutes recovery
60 minutes reading + Journaling
Todcast:
https://www.strava.com/athletes/10248
https://www.instagram.com/pedalindustries
GOT AN INSANE COMPLIMENT TODAY
Oct 10, 2023
by TODD BROWN
IT'S NOT EVERYDAY I get an insane compliment like this. We'd just finished the weekly showdown. It was a rough one, and I finished 3rd. Rare for me...
... and here came the insanity.
Dude rides up to me and pinches my skin,
just above my bent knee,
legs loaded with blood.
Your skin is tight.
Yeah...
You're on testosterone.
Really?
Oh, for sure.
Your background in software sales has come up with this analysis?
Funny.
Well, do explain.
That's the sign, tight skin.
Really, you actually believe that?
Yep.
Ok, let's take a test and find out. I'll pay you $1000 if you're right and you pay me $1000 if you're wrong.
Uh....
End of conversation.
How insane is that experience/compliment?
Who does that????
I'm riding fast,
eating a ton of protein,
adding collagen to my diet,
and lifting weights almost daily...
... so good they think I'm doping.
LOL
I wish he would have taken me up on the bet,
I could use some Christmas money.
Side Note: A dear friend got into body building late in life and slid down the doctor enhanced slope...
... He died two years ago from breast cancer.
... stay away from that $#!7!
Bonus Side Note: I'm open book, if want to know exactly what I'm doing and ask me anything, click here:
https://pedalindustries.com/pages/30-day-rip-on-raceday-transformation
Double Bonus: Yes, that is my "tight" skin up there, 8 hours after the most awesome compliment ever... click that link if you want to be so good they call you fake.
https://pedalindustries.com/pages/30-day-rip-on-raceday-transformation
---
163
7ish hrs
1 RaceDay Ready Circuit
20 minutes recovery
30 minutes reading + Journaling
Todcast:
https://www.strava.com/athletes/10248
https://www.instagram.com/pedalindustries
GOOD NEWS AND BAD NEWS
Oct 09, 2023
by TODD BROWN
ON SATURDAY, 10.14, WE ARE RIDING THE SURF N SUMMIT. It's not too late for you to join us. In redoing the routes, I noticed some really good news...
... it's less than 100 miles.
I mean anybody can do that, right?
Just eat enough.
Well....
50% of it is off-road,
some it single track.
And...
There is some climbing,
4600' on the first 38 miles,
and a mere 9000', after that.
Don't forget...
It's gonna be hottish,
in the 80s,
no shade.
Bottom line is, we've attempted this twice and been foiled each time due to insane weather.
How have I prepared?
Lots of Zone 2 miles.
What will I eat?
Honey Stinger Waffles and Costco Crepes.
What will I drink?
Carborocket 'till I run out, then Gatorade.
Any other nutrition?
I love Salt Tabs.
Whatever I can score at a minimart.
Gear?
Lights for the 530am start, hopefully not needed for the finish.
Bug netting for my helmet.
KOM jacket.
Who's going?
The few, the brave, the nutty.
Who's finishing?
All of us...
... it's only 98 miles.
Wanna go? Click Here.
---
164
8ish hrs
1 RaceDay Ready Circuit
10 minutes recovery
60 minutes reading + Journaling
Todcast:
https://www.strava.com/athletes/10248
https://www.instagram.com/pedalindustries
https://twitter.com/pedalindustries
https://www.youtube.com/@pedalindustries/featured
THE GUARANTEED FORMULA FOR RAPID IMPROVEMENT
Oct 08, 2023
by TODD BROWN
WE HAVE THE ANSWER for rapid improvement. It's guaranteed to work. We can show you exactly what to do, but there's a hitch...
... we can't do it for you.
All you have to do is take 2 elements,
add them together,
and get results.
First, FAITH.
Have faith that your plan will work,
and that you can accomplish your dream.
Second, LOVE.
Do it,
because you love it.
Improve it,
because you love it.
Share it with others,
because you love seeing them enjoy it.
Act In Faith,
Do With Love.
Want to...
Set a PR?
Win a race?
Improve your fitness?
Fix things up on the home front?
Act In Faith,
Do With Love.
... make it a great week.
---
163
8ish hrs
No strength work today
10 minutes recovery
180 minutes reading + Journaling
Todcast:
https://www.strava.com/athletes/10248
https://www.instagram.com/pedalindustries
https://twitter.com/pedalindustries
https://www.youtube.com/@pedalindustries/featured
CRACKING THE CODE EVEN MORE
Oct 07, 2023
by TODD BROWN
I'M STILL THIRSTY. 80 miles and 6000+ feet of climbing will do that, especially with the Wahoo-exaggerated 111* max temp. We could have turned around early...
... before climbing 2000' up Blackstar.
Not our style.
We wanted to hit the gravel climb on gravel bikes and see what kind of times we could show vs our MTB times.
Before I get to that,
I think I've cracked the code to gravel's popularity.
At least part of it.
On this ride were a bunch of my friends.
Road friends who know each other,
mixing with MTB friends...
... and all of us making new friends.
Where roadies would rarely ride dirt
and MTBrs rarely get on the road...
... gravel is a convergent.
A place to learn new skills,
and more importantly,
make new friends.
So, how'd that big climb go?
I PR'd all the steep stuff, and would have easily PR'd the entire climb if we weren't taking it so easy the first 2 miles.
Was it just the bike?
Youtellme.
We'd already ridden 2 hours when we got to the climb, not at a blistering pace just a good endurance clip.
I'd been up it before on a gravel bike, but under different conditions and with a little different set up.
I can't say enough about the 45s with 30ish pounds of pressure.
They are just really fast, and shock absorbing.
But, my training is also a lot different.
The last 18 months I've really committed to Zone 2 almost all the time, with some explosive group riding twice a week.
Lots and lots of endurance miles.
Plus, all the leg workouts I do, almost daily, for strength.
I don't care about muscle size...
... strength, wirydude strength, comes from near daily resistance training.
Not blowing the legs out twice a week in the weight room, which is so typical and traditional for body builders and "lets get strong this offseason" bike racers.
Bro, Why don't you want to be strong year round?
Right?!
Check it out, I'm updating my 10-Week Challenge for 2024, and creating...
... The 30-Day Rip On RaceDay Transformational Sprint.
https://pedalindustries.com/pages/30-day-rip-on-raceday-transformation
---
163.6
7ish hrs
Pull Ups, Push Ups and Squats
20 minutes recovery
60 minutes reading + Journaling
Todcast:
https://www.strava.com/athletes/10248
https://www.instagram.com/pedalindustries
THE OTHER TIME NOT TO USE A BIKE COMPUTER
Oct 06, 2023
by TODD BROWN
SO MUCH DATA, so many screens. We think it's not a big deal, because they have crept into our lives, like ivy growing up a wall, then covering the house...
... until we can't imagine a screenfree life.
Or, imagine at all.
That is one of the reasons I sometimes race with my computer in my jersey pocket...
... so I can visualize all the options as the race unfolds.
There is another time,
perhaps more important.
When I have a problem I want to solve,
need an answer from on high.
Then, I roll out with no agenda...
... slow and unhurried.
I find dirt delivers more consistently,
a quite slice of nature,
accessed by few.
No screen.
No music or
distractions.
Me.
Nature.
The possibility of lightening.
Lightening of burdens.
Ideas born in a flash of magic.
But, yeah, that computer is still in my pocket...
... because if it ain't on Starva it didn't happen.
---
Friendly reminder, price increase is coming 10.9.23
---
162
8ish hrs
Pull Ups, Push Ups and Squats
10 minutes recovery
00 minutes reading + Journaling
Todcast:
https://www.strava.com/athletes/10248
https://www.instagram.com/pedalindustries
THIS 3 MINUTE ROUTINE IS A RACEDAY GAME CHANGER
Oct 05, 2023
by TODD BROWN
LET'S BE HONEST, we're the only ones who might possibly aspire to the starving waif look of a Euro pro. Not our friends, neighbors or lovers. Because most of those cats...
... look like they'd snap in two with a little nudge.
Not strong.
Not resilient.
Here's the thing.
We really can change the way we look and feel in just a few minutes a day.
I timed it during a break,
and the answer is yes.
In a mere 3 minutes, I did 1 set of
- Pull Ups
- Push Ups
- Squats
The Core 3, which I easily do
without sweating,
at home.
Details.
- The first round is always palms out pull ups until I start to lose my form.
- 3 times as many push ups as pull ups, hands about mtb handle bar width.
- Bulgarian split squats are my current favorite, enough weight to max out at 5-6 reps.
That's it.
Trust me,
takes no time...
... is a raceday game changer.
---
Friendly reminder, price increase is coming 10.9.23
---
162.5
7ish hrs
Pull Ups, Push Ups and Squats
20 minutes recovery
60 minutes reading + Journaling
Todcast:
https://www.strava.com/athletes/10248
https://www.instagram.com/pedalindustries
THE BEST NEWS IN GRAVEL, I MEAN UNROAD
Oct 04, 2023
by TODD BROWN
I LOVE RIDING MY GRAVEL BIKE. Everywhere. Over everything. As far as I'm concerned, a course with some pavement and a healthy dose of gravel, doubletrack and singletrack...
... show's who is the best rider.
Ya gotta surf the group like a bee,
and glide the dirt and rocks like a butterfly.
If you're a roadie, you have a pretty good idea of how to surf the group.
Going from wheel to wheel putting out the least amount of energy possible and always being in a good position is a musthave skill to successfully race on the road.
If you're not a roadie, and you're planning to gravel race, find a group to start training with. You don't need a road bike, your gravel bike is close enough in speed...
... and will make you even more proficient at surfing the group.
If you're a competent mountain biker, you know how to glide over rocks...
... especially those who started off on a hardtail.
If you're not a dirt ninja, go find some dirt. The gnarly the better. If you don't have your gravel bike yet, your road bike is surprisingly competent in dirt and can do way more than you think is possible.
It'll be fine.
There is one place where both the roadies and the mtbrs are going to need to up their skills.
Cornering.
At speed.
On gravel, it is very common to have your tires drifting in turns. Roadies never do this on purpose, and mtbrs will find it a new game on the skinnier tires.
Which brings up tires and tire pressure.
Personally, I prefer to find a tire I like in nearly all conditions and just ride it all the time. There is so much speed to be gained in knowing what your tires can do.
For example, a couple of seasons ago my friend Eric put on a race at a gocart track and had us go off into the dirt for a short section.
It was a lot of fun.
Tight, banked turns,
Smoothsmooth tarmac.
Most everybody opted for a road bike since 80% of the time we were on pavement.
I chose my gravel bike.
Here's what I learned.
- I could cruise and relax on the dirt.
- If I stayed in the draft I was just fine in the group.
- I could take the corners muchmuch faster with my fatter, lower pressure tires.
How did it go down?
Once I figured this out, I would let a gap open between me and the rider ahead into all the tight turns...
... then go much faster due to superior grip.
I'd latch on again,
and draft.
Riders behind me had to work really hard to get back on.
It was a war of attrition.
On the last lap we were down to 3 racers.
I came in third.
Way better than I'd have guessed at the start of the race.
Lesson:
Master your tires, and tire pressure.
Which bring me back to the title...
... the best news in gravel, for me, is the BWR Triple Crown next year.
Can't wait to test my skills and bike set up across three very unique courses.
https://www.belgianwaffleride.bike
---
Friendly reminder, price increase is coming 10.9.23
---
162.3
7ish hrs
1 Rip On RaceDay Circuit
20 minutes recovery
60 minutes reading + Journaling
Todcast:
https://www.strava.com/athletes/10248
https://www.instagram.com/pedalindustries
CRACK THAT WHIP!
Oct 03, 2023
by TODD BROWN
WHEN A PROBLEM COMES ALONG, you must whip it. And, boy do we have a problem on our local group ride. Today was hard, blowing all kinds of riders off the back...
... and not that fast.
Nowhere near what we were doing 5 years ago.
I detect a problem,
and we need to whip it good.
This ride used to be the bar by which all rides were measured...
... and sadly, still is.
What happened?
We got soft.
Friendly.
Social.
Now, I'm all for being friendly and social...
... I'm also for holding the bar high.
For me,
and, my friends.
Those are the friendships I cherish.
Who the heck really wants a friend that will let us slide,
let our standards drop, or even worse,
lead us away from our greatness?
Not me.
Lead me,
guide me,
ride beside me...
... teach me all I must do,
to rip on raceday!
That is what we are all about.
Not to win "the" race,
to win "our" race and
maximize our potential.
As the great Devo sang,
Now whip it into shape
Shape it up, get straight
Go forward, move ahead
Try to detect it, it's not too late
To whip it, into shape...
... to whip it, well, whip it good!
For you locals...
... get your buns out to TheTMWC.com for our unOFFICIAL World Championships on 11.7.23
The new jersey is an homage to Cafe de Columbia... since there isn't more than about 100' of pancake flat on this ride.
---
Friendly reminder, price increase is coming 10.9.23
---
162.3
7.5 hrs
1 Rip On RaceDay Circuit
20 minutes recovery
60 minutes reading + Journaling
Todcast:
https://www.strava.com/athletes/10248
https://www.instagram.com/pedalindustries
AVOID TRIGGERING THIS HEART PROBLEM
Oct 02, 2023
by TODD BROWN
FROM THE ANALS OF HEART MEDICINE, I bring you a serious issue. I've seen this in more than a few racers...
... myself included.
It's kinda scary,
and I don't like the feeling.
Maybe you've experienced it.
Last week, it really flared up...
... at first, the amount of hate mail was amusing.
From long, long, long unpuncuated and emotion laden communiques to my favorite from Joe, short and concise...
... You're an idiot!
I responded to everyone and shared several key points which had been overlooked. Most of us had a good laugh and got on with the day.
Why did this happen at all?
They were triggered.
By the post title.
Why does this matter?
Because being unable to control our emotions is the fastest way to lose a race...
- a winner would laugh it off and get the gold
- a loser gets offended and blows it
For example, I was told in no uncertain terms all the products some had purchased and enjoyed were going in the trash.
Now, imagine you had a major heart problem. You are of a certain political persuasion, the specialist who is uniquely qualified to save your life belongs to the opposite party...
... so you refuse the help you need.
You die,
over a difference of opinion.
Sad.
But, what if we are all dying of heart disease?
My favorite song in the wholewideworld was written by Longfellow, during the Civil War when his son was killed.
These chilling lyrics are still so true...
For hate is strong and mocks the song
Of peace on Earth, good will to men
... fortunately, those lines are at the beginning not the end.
A few verses later, is hope...
Then rang the bells more loud and deep
God is not dead, nor doth He sleep
The wrong shall fail, the right prevail
With peace on Earth, good will to men
Then ringing, singing on its way
The world revolved from night to day
A voice, a chime, a chant sublime
Of peace on Earth, good will to men
The world revolved from night to day
A voice, a chime, a chant sublime
Of peace on Earth, good will to men
My friends,
when the car gets too close,
the rider doesn't pull through,
a neighbor has a different opinion...
when the car gets too close,
the rider doesn't pull through,
a neighbor has a different opinion...
... may we be triggered to open our hearts,
and our arms,
in love,
in love,
first.
Then we will have won the only race that counts...
... the one for peace and good will towards all.
---
Friendly reminder, price increase is coming 10.9.23
---
162.3
7.5 hrs
1 Rip On RaceDay Circuit
20 minutes recovery
60 minutes reading + Journaling
Todcast:
https://www.strava.com/athletes/10248
https://www.instagram.com/pedalindustries
DO WE NEED A POWER METER AND/OR A HR MONITOR FOR RACING?
Oct 01, 2023
by TODD BROWN
I DIDN'T HAVE A POWER METER FOR A LONG TIME. Then, I had one on my MTB for about 18 months. Followed by 3 years without, until this summer...
... now I have 3 giving me all kinds of intel.
But, do we need one?
No.
Long answer,
maybe.
Reasons not to use a power meter:
- Cost
- Focus on wrong data
- Potentially useless training
Reasons to use a power meter:
- Training alone
- Immediate feedback vs the lag of a HR monitor
- Ability to know if we are actually improving our output.
Endurance racing situations where a power meter would be almost pointless?
Cross Country MTB, Cyclocross, Crit racing. These races almost always have such rapid changes of pace as to make the power meter useless.
- There is little to no time to be looking at the data screen.
- The efforts are often so violent that setting a power ceiling would be counter productive.
Endurance racing situations where a power meter could be gold?
- Time trialing
- Solo or small group break away...
... ideally, over very steady terrain.
Is a HR monitor helpful at all in racing?
Yes.
During the races with rapid changes in power needed, a HR monitor is great to give overall feedback on the amount of work being done by our bodies.
Do we really need the devices at all?
For training alone, I think they can be quite helpful for analyzing our efforts in terms of power and stress on the body.
- Low power, high HR could indicate illness or overall fatigue.
- High power, low HR could indicate superior fitness.
For racing, they are most useful for
- In race feedback
- Post race analysis
- Typically highest numbers are recorded and used for future training markers.
Are they absolutely necessary?
No.
Often, during the really intense XC and crit races, I'll put my computer in my back pocket to give 100% focus on the race dynamics. This requires racing on feel, a skill honed over time...
... which means a lot of our training must be race simulation.
It's not all about how our bodies feel.
But, the feel of the race.
- The energy of the mass of competitors
- Who the players are that day
- Which moves will work
- Who will get dropped
- Poor bike handlers
- Under fuelers
If we miss the key move, or get taken out...
... what point is of all that data?
---
Or, as the great Jim Morrison (kinda) sang Roadhouse Blues...
... Keep your hands on the bars and your eyes upon the race!
---
162.3
6.5 hrs
No Weights today
20 minutes recovery
120 minutes reading + Journaling
Todcast:
https://www.strava.com/athletes/10248
https://www.instagram.com/pedalindustries
THE HEROES OF THE SPORT, EVEN AN E-BIKER?
Sep 30, 2023
by TODD BROWN
I CONNECTED WITH A LOT OF MY HEROES TODAY. All of them much braver than your average racer, scratch that...
... braver than 99% of riders.
Some blaze the trails with astonishing feats,
others give until there's no more to give.
Who are they, and what do they all have in common?
A few shoutouts from today...
- OG Doug Grant for founding the Good Dirt ride, a fantastic 50 mile XC untimed ride through our local trails that has raised 100s of 1000s of dollars for transportation starved Africans.
- The incredible Kurt Weimann who has masterfully taken over the reigns of said fundraising adventure.
- The Girlz Gone Riding group which consistently recruits, trains, assists, teaches, encourages, friendships girls who want to get into bike riding.
- Sir David Browning's efforts to coalesce all the local trail advocacy and maintenance groups via OCMTBA have been transformational in our county.
- Ross Bennet heads up what I believe is by far the largest high school mtb team in the county, and has done so for at least 10 years. Long after his kids graduated.
... and this knucklehead, who I love...
... the great Andrew Kemp, who introduced me to the insanity of Leadville 25 years ago, and had this to say about my stupidlight XC MTB race bike...
That's for exercise, this is for the party...
... pointing to his spiffy e-bike.
Every single one of these boys and girls loves to ride, and more importantly...
... will do whatever it takes to make sure you have fun on two wheels.
We all feel that way,
these cats just do it at a super high level...
... give way, way, way more than they take.
---
163.1
6.5 hrs
No Weights today
0 minutes recovery
30 minutes reading + Journaling
Todcast:
https://www.strava.com/athletes/10248
https://www.instagram.com/pedalindustries
https://twitter.com/pedalindustries
https://www.youtube.com/@pedalindustries/featured
WHY I LOVE LEADING A QUIET LIFE OF....
Sep 29, 2023
by TODD BROWN
I'VE READ WALDEN POND numerous times. More than any quote, I remember the raw feeling of wanting to be alone with nature, and few visitors. It didn't inspire me, as much as...
... tug at my core.
Thoreau's observed horror of living like the masses...
... a quiet life of desperation...
terrified me.
I would venture on my own.
Against the grain,
my path.
Work.
Nature.
Solitude.
It is easy to see the allure of a long bike ride, with a few core friends...
... and the call of a solo ascent up a long, desolate single track.
To summit,
with the sun as companion.
We are the few...
... living a life of silent perspiration.
I was thinking about that today as I quickly staged and shot numerous photos for our website.
All the time and thought that went into the first products...
... and the beauty and craftsmanship we produce right here in the USA.
That's also my kind of perspiration.
For example, these special bags for Triathletes to set up at each transition area. My dear friend Will Howard was an exceptional Ironman competitor and helped me with these bags and the labeling. Then Noel and I worked on beautiful color options... this is Brick.
Before you skip away, you should know something...
... I'm also sweating something else.
For this first time in 5 years, our costs have risen to the point where we are going to have some price adjustments starting 10/9...
... so, you're thinking about getting something for someone awesome for the holidays, now's a great time.
---
162.3
7 hrs
No Weights today
20 minutes recovery
60 minutes reading + Journaling
Todcast:
https://www.strava.com/athletes/10248
https://www.instagram.com/pedalindustries
https://twitter.com/pedalindustries
https://www.youtube.com/@pedalindustries/featured
DO YOU HATE THE HOLIDAYS AS MUCH AS I DO?
Sep 28, 2023
by TODD BROWN
LET'S BE HONEST, blubber season is fast approaching. It kicks off with Halloween, builds up steam with Thanksgiving, and the Holiday Season...
... just steamrolls most of us.
And, why not?
- The sugar addiction is reignited, rendering us powerless
- The food is so deliciously comfy
- Jan 1 we'll be good again
I'll tell you why not...
... Because it's a bunch of bs we don't need!
Look, my fine lycracovered athlete, I don't really hate the holidays...
... I hate how it ruins so many of my friends and family.
What are we gonna do about it?
- Cut out all sugar now, crush that wicked addiction
- Dress warm so your body doesn't need blubber
- Ingrain the twoaday workout
- Eat more protein
But, I can't live without sugar?
Suck it up and give it up, for good!
Does dressing warm really help?
Yes. On the bike, should be easy. Off the bike, is where it's easy to underdress. Don't worry, all your fans will still know your athletic freak you are without seeing your shinyshaven legs.
Twoaday workouts?
Yes, definitely. And, easy to do. Take 15-20 minutes, the time you spend on the toilet play games (I like chess.com), and do your pull ups, push ups, squats etc.
More protein?
Probably, a lot more than you think. Shoot for 1 gram for every pound you weigh.
Do you promise it will work?
Heck yes!
Here's why.
- You are going to enter the blubber season a lean, mean fatburning machine.
- You will get your protein knocked out by dinner time.
- Enjoy a few "guilty" calories without blubbering up.
Andddddddddd... drumroll please.....
... you'll enter Jan 1 at or close to your race weight.
Want a little extra motivation?
Start planning 2024 like a pro, now.
---
164
7.5 hrs
1 Rip On RaceDay Circuit
10 minutes recovery
60 minutes reading + Journaling
Todcast:
https://www.strava.com/athletes/10248
https://www.instagram.com/pedalindustries
THIS WILL NOT MAKE YOU FASTER
Sep 27, 2023
by TODD BROWN
ON THE LONG LIST OF THINGS that will not make you faster is one of my favorites. I'm such a sucker for marketing that I fall for these things...
... all the time.
Here's the thing...
... they also might make you faster.
Looking back, I can only laugh at the silliness.
Bro, you really need a ti bolt kit.
Really?
Oh yeah, so much lighter.
The idea that something that saves about as much weight as...
... a well baked booger.
Is.
Ludicrous.
You'd never fall for that, right?
But, I do.
Here's why?
- If it makes me feel faster, I'm probably gonna ride faster.
- Marginal gains, is actually a thing.
- See #1.
I could have just said, The placebo effect.
However, it's the compounding of the effect in tandem with marginal gains...
... where things can multiply.
If I believe the...
- bolt kit
- toe straps
- sock height
... and all the other incremental nonsense.
It's gonna work.
My potential hasn't really changed but my belief...
... will have me accessing every milligram of what I've got.
---
164
7.5 hrs
1 Rip On RaceDay Circuit
10 minutes recovery
60 minutes reading + Journaling
Todcast:
https://www.strava.com/athletes/10248
https://www.instagram.com/pedalindustries
WHY E-BIKES SUCK
Sep 26, 2023
by TODD BROWN
E-BIKES. What are they good for? Nothing. Absolutely, nothing. Really? I'm really gonna go there?
Oh, yes!
As if we aren't already slothful enough...
... as a people, we outsource everything.
Even our workouts.
Why pedal when you can have a motor do it for you?
Why create when AI can do it for you?
Why do anything for that matter?
But, it's not the bikes' fault.
Like annoying dogs...
... the owners are to blame.
E-bikes could be great tools for transportation,
and a lot of fun.
But, like the clueless dog owners, e-bike riders...
- destroy the local dirt trails
- obliterate the normal pace of a paved trail
- are ridden no-hands, while owner stares at phone
- have a huge chunk of huge people out thinking they are exercising
... if that bothers you,
if you're mad about this...
... you just might be an overdressed,
underexercized,
e-biker.
(Unless your body is somehow broken.)
---
162.3
7 hrs
Push Ups and Pull Ups
20 minutes recovery
60 minutes reading + Journaling
Todcast:
https://www.strava.com/athletes/10248
https://www.instagram.com/pedalindustries
https://twitter.com/pedalindustries
https://www.youtube.com/@pedalindustries/featured
THE MYSTERY OF MASSIVE
Sep 25, 2023
by TODD BROWN
IT'S NOT A MYSTERY. In fact, it is so painfully obvious that sometimes I wonder why any of it is surprising at all...
... the results are just math.
The formula is simple.
Time X Effort = Results
No secret there.
What is secret,
is our dedication...
... how much time and how strong of an effort we are willing to put in.
The answer shows up on raceday,
at the big group ride,
or a stab at a PR.
Where most people get it completely wrong is by...
... wildly underestimating what it takes to be great.
===
Can you believe I've spent over 200 hours on this already?
---
163.4 (I seem to have plateaued)
7 hrs
1 Rip On RaceDay Circuit
20 minutes recovery
90 minutes reading + Journaling
Todcast:
https://www.strava.com/athletes/10248
https://www.instagram.com/pedalindustries
SO MANY VOTERS TO CONTEND WITH
Sep 24, 2023
by TODD BROWN
BATTLING THROUGH ANY RACECOURSE, there are seemingly endless barriers. It all starts when the gun goes off and our meticulous plans are...
... almost immediately trashed.
The stinking voters!
Who?
The...
- weather
- competitors
- terrain
- equipment
- our bodies
- our minds
... and more, all get a vote in how it's going to go down.
As any leader can attest,
it's hard to keep the voters in line...
... which is what makes it so rewarding,
when things go as we'd hoped.
I heard a great observation today...
Our losses don't define us,
they refine us.
...
By the way, one of the reasons I love stage races is there are more opportunities...
... with each stage generally favoring a slightly different type of racer.
My friends at The Cactus Cup, a 3-day mountain bike stage race, which is one of my all time favorites, extended us all a promo code to save 10%.
The code is pedalposse10.
I hope to see ya out there.
---
163.4
7 hrs
Push Ups and Pull Ups
20 minutes recovery
120 minutes reading + Journaling
Todcast:
https://www.strava.com/athletes/10248
https://www.instagram.com/pedalindustries
https://twitter.com/pedalindustries
https://www.youtube.com/@pedalindustries/featured
HOW WE DO THE OFF SEASON
Sep 23, 2023
by TODD BROWN
AS WE GLIDE INTO FALL, things are winding down around here. There are still races. More often they turn into get togethers and parties...
... like today.
We can be a little nuts around here during the season.
My pals all work bigboy careers, raise families...
... and train alone most days.
Time is short,
precious.
So, when we all meet up,
on the the weekends,
things heat up fast.
Not today.
Well, mostly not today.
We gathered,
we rode fairly easy and talked,
then let it all hang out on the downhills.
Which means we had a lot of fun,
and all smashed a ton of PRs,
ripping the descents.
You can take the race
out of the ride...
... but, it's hard to avoid the joy
of snagging PRs.
PRs > KOMs
If you get that...
... and wanna help us share the message...
... use this promo code: LOVE2RACE,
and save 20%.
https://pedalindustries.com/collections/among-the-wolves-collection
Code expires in 5 days.
---
162.4
7 hrs
No weights today
10 minutes recovery
15 minutes reading + Journaling
Todcast:
https://www.strava.com/athletes/10248
https://www.instagram.com/pedalindustries
https://twitter.com/pedalindustries
https://www.youtube.com/@pedalindustries/featured
HATERS AND LOVERS
Sep 22, 2023
by TODD BROWN
ON A PLEASANT SATURDAY MORNING, a week ago, I was enjoying an easy ride with Surfergirl. Matching her pace up a rather challenging climb...
... minding my own business.
We passed a dude...
... Racing is for losers!
Is he joking?
A friend?
Or...
... was it the very sexy Among The Wolves kit, which is smattered with a few of our favorite phrases.
Should I engage?
Yes, it sure is.
No really, racing is totally for losers. Everybody loses, except one person.
Okay...
Nope, not joking.
Just hating.
We rode on.
But, it bugged me a bit.
Is racing for losers?
Yes,
for sure.
If you're there solely to win,
if you just gotta have that golden trinket.
However, if you are there to be pushed,
be inspired by other great athletes,
see how deep you can dig,
you're a winner.
Every time.
And...
... if you dig this kit,
and wanna help me share that message...
... use this promo code: LOVE2RACE,
and save 20%.
https://pedalindustries.com/collections/among-the-wolves-collection
Code expires in 5 days.
---
161.8
8 hrs
Rip On RaceDay Circuit + extra stuff
20 minutes recovery
45 minutes reading + Journaling
Todcast:
https://www.strava.com/athletes/10248
https://www.instagram.com/pedalindustries
WHERE IS DOES GRAVEL GO FROM HERE?
Sep 21, 2023
by TODD BROWN
I ONLY HAVE ONE QUESTION REGARDING GRAVEL RACING. It's not where does it go from here, it's just gonna keep getting more and more pro. Which is fine, I'm actually excited...
... because it's real racing now.
But, that's not how we got here.
And, not how we got MTB racing going.
Or, BMX for that matter.
MTB racing exploded because it was fun,
and different,
and new.
Then, it got kinda organized and whole ton of money poured in. When that happened...
... USAC scooped it up.
NORBA, the golden goose, was killed.
Today, MTB racing is a shell of what it was. It's still super fun. Still requires superior fitness, and insane bike handling skills...
... but, it ain't NORBA.
So, Gravel... what's it gonna be?
- Standardization
- Championships
- Medals
- Rules
Can we have that, and still keep it fun and fresh and...
... most importantly,
inviting and socially vibrant?
I don't know.
When the real racers show up,
breathing fire,
elbows out...
... I just don't know.
My question isn't where is gravel going, but...
... are we at the high water mark for participation?
Will the racers
push the riders and enthusiasts
onto the next, new, greatest thing ever?
Probably if...
- It stays mass start
- Racers staged by ability
- Everybody rides the same route
... the after party rocks.
Besides, gravel bikes are just a lot more fun to ride than road bikes.
---
163.4
7 hrs
Pull Ups, Push Ups, Split Squats, Nordics
20 minutes recovery
45 minutes reading + Journaling
Todcast:
https://www.strava.com/athletes/10248
https://www.instagram.com/pedalindustries
https://twitter.com/pedalindustries
https://www.youtube.com/@pedalindustries/featured
ARE YOU A MINIMALIST?
Sep 20, 2023
by TODD BROWN
IT'S HARD NOT TO BE A MINIMALIST. Minimalism is everywhere. It's popular, trending, and threatening to take over its opposite. The scream for the least...
... is a siren song.
Heck, I hired a coach once because I wanted to train less.
Loser
thinking.
Like cramming for a test,
and learning nothing.
Speeding,
the least amount of law breaking to not get caught.
Minimum wage thinking,
do the least amount of work and not get fired.
The opposite is Essentialism,
giving and doing everything for what is important.
There is the gold,
the podium,
PRs.
Funnily enough,
my coach is constantly throttling me back...
... asking me to do less.
We aren't minimalists,
we are essentialists.
Hanging out with our kind...
- Eating
- Training
- Sleeping
- Studying
- Meditating
... like champions.
All in,
on all that matters...
... asking, What is the most I can do?
---
163.6
8 hrs
Full Rip On RaceDay Circuit + Extra Pull Ups and Push UPs
20 minutes recovery
60 minutes reading + Journaling
Todcast:
https://www.strava.com/athletes/10248
https://www.instagram.com/pedalindustries
C'MON ROOKIE episode 1 + BONUS: P = F x V
Sep 19, 2023
by TODD BROWN
AT 8:00PM, I started getting the gear together the 5:35 roll out. Going over the bike, I noticed the rear tire tread was shot. Time to replace it. Off with the old, on with the new...
... bike is ready.
Right?
I mean, if a new tire is on...
... everything else must be good.
Just as we're showing up to meet the group for our weekly social ride my shifting is weird.
Unresponsive.
Then, responsive.
Hmmmmmm
Mind you, I always check all of my batteries the night before each ride.
- Computer
- Shifters
- Derailleurs
Always.
It's so easy.
Tap 'em,
they light up.
Green for go.
Red for replace.
Except this time,
when I was rushing to swap the tire.
You'll never need to know this, because you are smarter than me, but if you are ever on a ride and your SRAM shifting starts misbehaving it is probably because your shifter or derailleur batteries are dying...
- Tap the shifters, check the lights.
- If red, acknowledge the issue on your computer - my Wahoo asked me to confirm I knew they were low.
- You have a lot of shifts left.
... that was all new to me.
At first, I panicked a bit and just tried to shift a lot less so I could finish the ride. This left me grinding and spinning a lot.
However, once I confirmed, the shifting returned to normal and I rode hard for 2 more hours.
No prob.
BONUS -> P = F x V
Reader, and smart dude, John Jonas, had a comment on my post regarding cadence.
It's simple physics dude.
How so?
Power is a function of Force multiplied by Velocity. If you spin faster (Velocity) with the same pedal Force you generate more Power.
Ahhhhh
So, it's not just my Broscience intuition...
... it's actually science.
In fact, today, once I got the battery/shifting sorted out I noticed on the hardest parts of the ride...
... my sweetspot RPMs were closer to 110.
John also confirms this.
Most people can't produce power because they don't have a smooth pedal stroke. They aren't applying force all the way around. You probably do that becuase of so many years of riding.
If at any point you feel like your'e pushing on the pedals, you're doing it wrong... pushing against the crank vs with the complete pedal stroke.
I use to push harder when I wanted to go faster. Now I often think...
... efficient, efficient, efficient.
To which I'll add...
... The updated Rip On RaceDay Challenge dramatically improves pedal stroke.
Key exercises:
- The sled
- Nordics
- Heel raise
- Toe raise
---
164
8.25 hrs
Full Rip On RaceDay Circuit
20 minutes recovery
60 minutes reading + Journaling
Todcast:
https://www.strava.com/athletes/10248
https://www.instagram.com/pedalindustries
HOW TO SURVIVE THE SLOW SEASON
Sep 18, 2023
by TODD BROWN
SEPTEMBER IS MY SLOWEST MONTH. And this one is a doozie. From bailing on my own A race plans, to slogging through setting up the 4th quarter promotional calendar...
... this has been such a battle.
Then, today I remembered the cure.
Measure backwards,
as outlined in 10x is Easier Than 2x.
Rather than focus on the predictable sales drop,
the missed A race opportunity...
... and the accompanying Chicken Little blues,
I scanned the year to date.
- YTD Sales up 7%
- My work team, insanely better
- Our apparel offering, about to launch beautiful updates
- Our children all moved back to within a 35 minute drive
- The racing results have been outstanding, best year ever
Am I bugged...
we haven't 10x'd the biz?
gone to the last A race of my season?
navigating the cash crunch of the sales cycle, again?
... yes, 100%.
Glass halfempty is my kryptonite.
But,
measuring backwards,
seeing how much has been accomplished,
is an amazing way to kick myself in the lycra.
---
164
8.25 hrs
Full Rip On RaceDay Circuit + extra pushups and pullups
20 minutes recovery
600 minutes reading + Journaling
Todcast:
https://www.strava.com/athletes/10248
https://www.instagram.com/pedalindustries
REAL POWER MAKING IS MADE WITH...
Sep 17, 2023
by TODD BROWN
AS I DIVE DEEPER into power meter training I'm noticing a piece of data I haven't paid attention to for years. I figured my cadence is about 85-90...
... and didn't care much about it.
All that has changed.
Because now I have a data point,
and the accompanying insight.
The higher my cadence, the better my power.
It makes sense,
and I'll prove my case in a moment.
First, here's my discovery.
When putting out a certain amount of power, say 250 watts. It is much easier around 98-104 RPMs. My heart rate is lower, too.
I never would have figured this out with out watching my power and my rpms.
Is this true for everybody?
I don't know, but consider this...
... how much faster can you sprint when your cadence is high vs low?
Is that proof?
I think it is.
Here's a thing that bugs me...
... Greg LeMond poopooing the modern generation's high cadence riding.
We never rode like that, they must be on something.
Yeah Greg, they have learned way more about their bodies because they have massive amounts of data unavailable 40+ years ago.
Which brings up the Todcast I did with Tom Danielson.
Tom, I'm guessing you learn all kinds of cutting-edge training when you join a big pro team.
Not really, the teams don't really offer all that much in terms of training. Each racer has to have their own coach and program.
What does that mean for us enthusiasts?
Same thing as always...
... if it's to be, it's up to me...
... to figure it out.
Read the books,
watch the videos,
hire the top coaches,
join the groups and forums.
The next step in this RPM breakthrough is setting up the perfect gearing so I can be in my sweetspot all the time.
Stay tuned,
I definitely have something I'm going to be working on.
---
163.4
8ish hrs
Push Ups and Pull Ups
20 minutes recovery
120 minutes reading + Journaling
Todcast:
https://www.strava.com/athletes/10248
https://www.instagram.com/pedalindustries
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