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TODD'S BLOG
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Get RaceDay Ready
THE WATTS WILL COME
ROLLED OUT WITH A DEVILISH PLAN for myself. After 3 months of goofin' around, it was time to warm up the glow plugs on the Ol' Diesel. Nothing like...
... tickling zone 5 with the ticker.
Here's how weak I am.
Never in a millionkazillion years could I will myself push over 175 bpm...
- not for fun
- not for a coach
- not doing intervals
... I need to set up something stupid.
Like mashing the mammoth 50mm MTB tires,
with 20 lbs of pressure,
on the gravel bike...
... out to the local throwdown.
It was 25 minutes of pure, paved ecstasy.
Sandwiched in between 90 minutes of dirt, before and after.
Not much.
But, a start.
Time to begin upping the saddle time,
and sprinkling in a dash of intensity.
No need to hurry,
just stay consistent.
Keep doing the strength stuff.
If you build it...
... the watts will come.
---
163.9 lbs
7ish hrs sleep (10:30pm-5:30am)
PullUps PushUps
10 minutes recovery
30 minutes reading + Journaling
https://www.strava.com/athletes/10248
>
OUR BEAST OF BURDEN
A FRIEND WAS GOING ON AN ON about how his brother had totally failed. The brother had committed to take his lifestyle to the next level. It wasn't going to be enough to get by...
... he wanted to live at the highest levels possible.
Did he make it?
You be the judge.
From where I was sitting, the brother truly had committed.
The results were easy to see...
- health firing
- family thriving
- business providing
- relationship with God and man aligned
... what more is there?
The friend could only see the missteps and shortcomings of his brother.
I think the point of putting ourselves out there, is to...
- be an example
- be held accountable
- show how we deal with failure
... and hopefully inspire others along the way.
Haters think it is an I'm better than you thing instead of the more simple...
... I'm doing my best, and appreciate your encouragement.
Truth is, commitment...
... is our beast of burden.
---
Every day builds on the next...
... this hat is a good reminder.
Ships FREE, order by 12.24
https://pedalindustries.com/collections/hats-1/products/every-day-is-raceday-trucker-curved-bill-adjustable-hat
---
163.9 lbs
8ish hrs sleep (10:30pm-6:30am)
PullUps PushUps Squats n Such
10 minutes recovery
120 minutes reading + Journaling
https://www.strava.com/athletes/10248
>
DESCEND LIKE A PRO
MY FRIEND MIKE has gotten the bug. Not wanting to deal with cars the went the dirt route, in the form of an MTB. He loves it, but...
... is legitimately concerned with crashing.
Legitimate in the form of...
... what we think about we bring about.
Fancying myself as somewhat of an expert,
I gave him this advice...
- Firm grip on the bars
- Arms looseygoosey
- Eyes/head up
... plus, have fun, confidence will follow.
The thing is,
we can apply that advice to literally anything.
Raising kids...
- Firm grip on getting them pointed in the right direction
- Arms ready to guide if needed or asked for
- Eyes/head monitoring their surroundings
Business/work...
- Firm grip on goals/objectives
- Loose on the how it gets done
- Eyes/head focused on where we're headed
Our next race...
- Get registered
- Plan the training
- Visualize the finish line
Come to think about it,
I wrote a book about that.
https://pedalindustries.com/products/the-way-of-the-r-a-c-e-r
---
166 lbs
8ish hrs sleep (10:30pm-6:30am)
PullUps PushUps
10 minutes recovery
90 minutes reading + Journaling
https://www.strava.com/athletes/10248
>
WHEN IS THE BEST TIME OF DAY TO RIDE?
WHEN IS THE BEST TIME OF DAY TO RIDE? There are a million factors. At least we aren't too weather dependent, and we have the great outdoors as our playground. Compared to other activities...
... we got options.
My favorite is late morning...
- warmer
- sunshine
- break up the work day
... it's almost always alone.
Which is fine, but it can be risky...
... out in the wild.
Take today.
I didn't line up the turn up quite right,
took a stick to the face,
nearly in the eye!
Coulda been way worse.
Way.
Dusted myself off and rode on
decided to chill on the lovely
middle of nowhere
lawn chairs.
And count my lucky stars.
Which reminds me of the wonderful Christmas movie, The Shining...
... all workout and no reflection makes Jack a dull boy.
A good break in the action,
keeps us sharp.
---
164.9 lbs
8ish hrs sleep (10:30pm-6:30am)
PullUps PushUps Squats & stuff
10 minutes recovery
90 minutes reading + Journaling
https://www.strava.com/athletes/10248
>
WHEN YOU CAN'T DO WHAT YOU'VE ALWAYS DONE
WE THINK WE'LL ALWAYS BE ABLE TO DO WHAT WE LOVE. I remember specifically thinking after one particularly surprising race result...
... I could do this forever.
How does the saying go?
If you want to make God laugh, tell him about your plans.
He must have been dying on Monday.
There I was...
- in a beautiful part of the country
- hero dirt from the recent rain
- expansive, gorgeous views
... and I was battling double-vision.
For whatever reason, I took a huge step backwards in my recovery from my brain injury.
I couldn't dive bomb the downhills.
I couldn't do what I've always done.
Did it suck?
Yeah, totally.
Did I quit?
Not even.
I slowed down, and did what I could do.
Which turned out to be an echo from an elderly spiritual leader who was assessing his final year or two of life, who said those exact words.
Doing what he could do.
Am I freaked out?
Not yet.
First off, I called my friend Rick the behavioral ophthalmologist (think PT for you eyes).
We talked about how I'd laid off doing the exercises he'd given me when I was first injured.
In fact, I did the most basic one right away, because I only have the most basic tool on me, and almost immediately noticed an improvement.
Next, I called my surgeon's office. The NP called me back and suggested I go on a steroid for 5 days to ease any post-surgery swelling that can occur, even months later.
Tomorrow, I'll get back to the more vigorous eye exercises.
Doing what I can do, and hopefully...
... back to what I've always done.
---
166.8 lbs (not really sure, on a trip)
8ish hrs sleep (10pm-6am)
Push Ups (doing all I could do while vanning it)
0 minutes recovery
60 minutes reading + Journaling
>
re: IS IT WORTH THE SACRIFICE?
Dear Ol' Diesel,
I'm still trying to figure it out Todd. I check in on one thing for a few years and then I'll switch gears, etc.
2025 I've got no endurance plans...biggest focus is strength training 5/6 days per week.
Is this lack of dedication?
Is this why i never quite seem to get my goals?
Is it enough that I attempt which is more than 99.9999% of folks can say?
I dunno man, still in search of answers. But I will tell you my want for endurance is absent.
I don't want to get up early for a ride
I don't want to get up early for a run
Heck I don't really want to do any of those things right now.
I do want to spend a little extra time with the better half
I do want to slow down a moment and enjoy or take in this new reality of empty nesters...
Does this make me lazy? I worry I'm losing my edge.
Thank you for always sharing your thoughts,
I Just Wanna Be Strong In LA.
---
Dear I Just Wanna Be Strong In LA,
Haha… no, you are doing great. Take a break. Spend time with your wife. We love our kids, and we love being emptynesters. Super fun, lots of flexibility.
I’d say this, don’t train unless it sounds fun.
We are on a quick trip up the coast. Just the two of us. Rode with Susie until she was ready to rest, then rode a bit on my own. No hurry, no rush, no care to do X work out.
Now, I’m in the hotel room catching up and she is in the Jacuzzi.
Life is short, wives are more important than miles… and besides, they like us with a little muscle.
IMHO, you're on the right track.
Love ya!
The Ol' Diesel
---
166.8 lbs (not really sure, on a trip)
9ish hrs sleep 830pm-5:30am)
Push Ups
0 minutes recovery
60 minutes reading + Journaling
https://www.strava.com/athletes/10248
>
IS IT WORTH 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.
---
Thrill a Runner or Triathlete in your life with a RaceDay Bag just for their sport.
Use this promo code: TRIRUN
To save 20% on ISD Running and Triathlon sport specific bags - code expires Monday, 12.26.24
---
166.8 lbs (too much recovery fuel?)
8ish hrs sleep 10pm-6:04am)
Push Ups
0 minutes recovery
30 minutes reading + Journaling
>
GETTING HIGH
NEARLY 6000' IN 32 MILES represents a good amount of climbing. Mostly straight up or straight down, on dirt. At about the 2 hour mark...
... I hit the highest point.
A few miles prior, a thought occurred to me.
If something bad happens,
I'm a long, long, long way from help.
The tires are new,
sealant fresh,
new chain,
cassette.
And, I was feeling pretty good...
... check, check, check and more checks.
Carry on,
enjoy the views,
and lack of humanity.
A bobcat appeared on the trail about 20 yards ahead of me,
it made a quick u-turn and loped along as I closed in,
before lunging over the side into the brush.
The red-tailed hawk surfed the gusty ridge,
searching for pray.
Chipmunks sprinted up and down the ancient pines.
Nature really does rock my world.
This mountain range is about a 35 minute drive from home.
I used to live closer,
and spent almost every Saturday up there, alone.
Looks like I've started the new year's resolution to adventure something new or different at least once a quarter...
... resolutions are kinda dumb.
Why wait?
As the great Yoda said...
... Do, or do not.
---
Thrill a Runner or Triathlete in your life with a RaceDay Bag just for their sport.
Use this promo code: TRIRUN
To save 20% on ISD Running and Triathlon sport specific bags - code expires Monday, 12.26.24
---
164.7 lbs
7ish hrs sleep 10pm-5am)
PullUps Push Ups
0 minutes recovery
90 minutes reading + Journaling
>
I CHOSE THIS?!
THE BROCHURE PROMISED A CHALLENGING EXPERIENCE, everything would be tested. Yeah, all the mind, body, spirt stuff. Plus...
... every ounce of perseverence.
I salivated.
Months of prep were stacked,
when the date came,
I was ready...
... I thought.
But, then shift got real.
Way harder than I expected.
The sections with the group were hard,
we encouraged each other.
When it got really difficult,
nature split us up.
The loneliness was brutal.
I knew, hoped, we'd regroup when the elements eased.
Work together.
Get 'er done.
Crazy as it sounds,
getting towards the end,
I thought I'd gladly do it again.
Winning didn't matter,
completing the mission did...
... and, yeah, those hands were gonna be raised regardless of place.
Crossing the finish line,
to my surprise and delight...
... was my dad,
my creator.
---
Thrill a Runner or Triathlete in your life with a RaceDay Bag just for their sport.
Use this promo code: TRIRUN
To save 20% on ISD Running and Triathlon sport specific bags.
---
163.6 lbs
8ish hrs sleep (9:45pm-6:27am)
PullUps Push Ups
10 minutes recovery
90 minutes reading + Journaling
https://www.strava.com/athletes/10248
>
THE BEST ON BIKE WORKOUT EVER?
THERE ARE A LOT WAYS to get stronger and off the bike. Routines, fads, and trends come and go. For my money...
... nothing beats a singlespeed mountain bike.
I built one up because it was fashionable.
Little did I know how addicting the workout would be,
how much I would love riding it.
It was like battling a bipolar bull...
- docile spinning along the flats
- UFC cage fighting any time it got steep
... and it worked perfectly.
At the time, cycling had been quarantined to a few days during the week because weekends were family time in the desert riding motorcycles.
My spin stayed smooth due to the fixed gear range - it wasn't a fixed gear, I could coast.
In order to get up the constantly changing elevations...
- legs
- arms
- lats
- back
... were all recruited and magnificently engaged.
No need for weights or any kind of resistance training.
It was basically going from one interval to the next, with luxurious spinning in between.
As I'm writing this, I'm thinking of the ol' Trek hardtail.
Dusty.
In the garage.
Maybe it's time to spend the least dollars possible and...
... make strength training fun and sexy again.
---
164 lbs
8ish hrs sleep (10pm-6:20am)
PullUps Push Ups Squats & Stuff
10 minutes recovery
90 minutes reading + Journaling
https://www.strava.com/athletes/10248
>
ARE YOU BORING YOURSELF?
IS NEXT YEAR GONNA BE BETTER THAN THIS YEAR? It'll be different, for sure. Better is subjective, only you can determine...
... if it will be a year to remember.
We need new...
- locations
- friends
- events
- skills
... experiences that will change us.
Memorable,
forever.
As I start to fill in my calendar for next year,
it's tempting to play small,
safe...
... instead I do this.
First, I have to have one giant, unreasonable physical goal each year. (spiritual, mental, and social, too).
2024 it was Gravel Nats.
Next year (2025) hasn't crystalized yet, but it will.
Second, I think it's imperative to try a new event once a quarter.
Right now, it's looking like...
- March BWR AZ
- April Highlands Gravel (UCI)
- June BWR MT
- 4th Qtr is TBD
... it doesn't have to be fancy, could just be a weekend adventure someplace new.
Third, master something new, and have a plan to track progress.
For 2025, that is going to be bicycle mechanicing.
By the end of the year, I want to be able to do everything at a level that I could bail myself out if I was nowhere near a competent mechanic.
I'll be adding milestones to the calendar for that, and purchasing the proper tools.
There lots of other stuff on the calendar...
- date nights
- family activities
- work objectives
- service projects
... gotta make it all work cohesively.
Back in 2020 I set about getting out to the Cactus Cup for the first time.
I met a bunch of cool people, and made new friends.
Rode some fantastic and unusual terrain.
Found an outstanding Italian joint.
Cactus Cup stays in the rotation...
... I never would have found it if I hadn't ventured out.
They're having the 12 Days of Giveaways starting 12.12...
... I hope you'll win this bag, and join me out there.
---
Side note:
- I'm planning to do BWR AZ and stay the week in the desert for Cactus Cup the following weekend. If ya get out there for either one, let's meet up for sure.
- I'm also planning BWR UT, in May, and heading to Fruita/Moab the days following for some epic MTB. Lemme know if you're interested in joining.
---
164.9 lbs
8ish hrs sleep (9:55pm-5:55am)
PullUps Push Ups Squats & Stuff
10 minutes recovery
60 minutes reading + Journaling
https://www.strava.com/athletes/10248
>
THE THUNDER
LOOKING FOR SOME BACKGROUND VIBES, I loaded up a Goettl Media raw file of BWR Arizona 2024. It was supposed to be my first A race of last year, but..
... life had other plans.
It's never too early to start doing recon.
I like Joe's videos because...
- the POV is always really good
- his comments teach a lot
- he's super respectful
.... in other words, he's a good dude.
Turning away from the big screen to get some work done it struck me how much...
... a race at speed sounds like thunder.
Especially the gravel sections.
I got so electrified,
I ditched the project,
and dug into examining the terrain.
Joe raced the long version, the Waffle.
I'll most likely do the shorter Wafer.
From the looks of it,
I think this terrain will call for the Race King 2.0s...
- lots of sand
- some rocks
- whoops
... means it's gonna be a hoot.
Can't wait for my next thunder storm.
---
164.7 lbs
7ish hrs sleep (9:55pm-5am)
PullUps Push Ups
0 minutes recovery
30 minutes reading + Journaling
https://www.strava.com/athletes/10248
>
EASY DAYS AND HARD DAYS ALWAYS
I WAS LISTENING TO A PODCAST with the superfamous coach of an ultrafamous racer, and the host, trying to dumb it down for us dummies, asked...
... What's the one piece of advice you'd give an amateur racer?
He had me on bearings and spokes.
Train easier.
What do you mean?
I mean most amateurs are doing too much.
Isn't that the way to get better?
No. I mean Yes, but no.
Explain.
If an athlete is training too hard all the time, and by too hard I don't mean to exhaustion, but, at a level that will not allow them recover, really recover, then they can't...
... go really hard, and get the big gains.
I thought about that today as...
- miles rolled by
- watts low
- h.r. lower
... my mind open and free.
That advice is easy to understand, hard to thoroughly absorb.
It feels wasteful.
Useless.
And so we ignore it,
to our detriment.
Being that it's a Monday, I tweaked the great Karen Carpenter's song...
... Easy days and hard days always get me fit.
This works for work, too.
There are days I'm resting, prepping, organizing...
... and days I'm slaying it with back to back to back appointments.
---
165.8 lbs
8ish hrs sleep (9:55pm-6:20am)
PullUps Push Ups & Stuff
10 minutes recovery
90 minutes reading + Journaling
https://www.strava.com/athletes/10248
>
COASTING IN
AS WE WIND DOWN THE YEAR, few of us are racing. Personally, having backed down the miles I'm feeling really fresh and spunky, which reminds me about...
... what I love about tapering.
Sure, there's the reduced miles and training and all the good feelings that come with that, but there's something else and if we're doing it right...
... is a huge benefit.
Because all the fatigue is leaving our bodies we not only start to feel really good, we have time to reflect on how we got here...
... all the work we've put in.
The result is where once we were tired, questioning out motivations and our capabilities....
... now we are confident.
Confidence is key to...
... ripping on raceday.
===
Now it's time to party!!
I wish I'd come up for this idea of this collection in time for New Year's...
... but, Hey! let's party like it's twenty twenty-five!
Here's the deal...
... order by 12.9, save 25%.
Use code PARTY25.
Most likely ships just after the New Year, if we can get it out early, we will.
https://pedalindustries.com/collections/pedal-party-collection
---
164.5 lbs
8ish hrs sleep (9:45pm-5:30am)
No Strength Work
0 minutes recovery
60 minutes reading + Journaling
https://www.strava.com/athletes/10248
>
DRIVIN' THAT TRAIN
THE PROBLEM WITH CORROSION isn't the corrosiveness itself. That's bad, for sure. But, I find the real problem is...
... it comes on so slowly.
Then, catastrophic failure.
Because I've been neglecting my trusty MTB all year, well, basically for two all years...
... I was caught out, bad.
"All of the sudden",
my shifting was shift.
It wasn't really sudden.
For months the shifting had been off, but...
... just good enough to put away and forget about.
It had reached the point of no return.
Irreparable damage had been done.
Rather than simply replacing the chain in a timely manner,
an easy home repair,
at little cost...
... I had to get a divorce,
and a hot, new, young,
complete drivetrain.
Costly.
It's just a drivetrain,
not something that really matters...
... those things deserve immediate, constant loving maintenance.
===
Now it's time to party!!
I wish I'd come up for this idea of this collection in time for New Year's...
... but, Hey! let's party like it's twenty twenty-five!
Here's the deal...
... order by 12.9, save 25%.
Use code PARTY25.
Most likely ships just after the New Year, if we can get it out early, we will.
https://pedalindustries.com/collections/pedal-party-collection
---
164.5 lbs
8ish hrs sleep (9:45pm-5:30am)
No Strength Work
0 minutes recovery
60 minutes reading + Journaling
https://www.strava.com/athletes/10248
>
THERE IS LITERALLY NO SCHOOL FOR THIS
WE'RE ALL OUT THERE ENDURING, and it's like we have no compass, no gps, no no map, no field manual. There is no associates, four year, masters, or doctorate degree...
... and yet, somehow experts evolve.
Oh, there's the occasional book.
Usually so filled with jargon and graphs they are worthless, but boy...
... the authors sure look smart.
So, we rely on our...
- inner voice
- experience
- friends
... and get to work like mad scientists.
We can and do glean much from...
- watching races
- podcasts
- youtube
... then, we do our best to put it into practice on the next ride, run, swim.
Kinda makes ya wonder if...
- Jobs
- Ford
- Edison
... were just having fun, fascinated with figuring out what was possible?
---
Got a friend who's a Triathlete or Runner?
Blow their minds with a sport specific RaceDay Bag.
Use this code and save 20%: TRIRUN
Good ONLY on in stock Tri and Run bags.
---
165.6 lbs
8ish hrs sleep (9:45pm-5:45am)
PullUps, PushUps, Squats
10 minutes recovery
60 minutes reading + Journaling
https://www.strava.com/athletes/10248
>
THE WORST GOAL EVER
ABOUT SIX MONTHS AGO, I set two lofty goals. One I accomplished, one I fell far short of. What was the difference between...
... success and failure?
Both seemed outrageous at the time.
They still do.
I each case, I knew everything would have to go perfectly in order to get anywhere near what I wanted to accomplish.
The one I attained, everything did go perfectly.
I went about my business,
mission accomplished.
The one I muffed, a massive unforeseeable mountain in the road popped up.
It was such a kick in the front of my bib shorts where my legs come together,
that it was mentally and physically debilitating.
Months later, unforeseeable mountain turned to gopher mound, I'm back on track.
There's all the fancy platitudes of goals...
- goal unwritten is a hope
- goals must be believable
- goals should be realistic
... we could go on and on.
But, I'm not sure that's the point.
Really.
Having the guts to...
- set an outlandish goal
- share it with real allies, not punks who puke on our dreams
- and take massive action
... is the lifeblood of everything I do.
Failure.
Success.
They matter, but not nearly as much what occurs...
... in the process of going after personal excellence.
===
We could wait until 1.1.25 to think, start, plan...
... or, we could grab a calendar and get down to business.
https://pedalindustries.com/calendar
---
166.4 lbs
8ish hrs sleep (9:45pm-5:55am)
PullUps, PushUps, Squats
10 minutes recovery
90 minutes reading + Journaling
https://www.strava.com/athletes/10248
>
DECEMBER'S FOCUS AND AN EXPERIMENT
THIS MONTH'S FOCUS ISN'T FOR BABIES. Babies crawl, make a mess of their food, and are on a quest to get fat. I'm not. Are you? I'm looking to...
... start the year on fire.
For December...
- LSD, not tripping, long slow distance
- Strength work
- Weight loss
... this is my focus.
That should have me in prime shape to hit it hard in Jan and Feb.
Two months to prep for the first races,
BWR AZ and Cactus Cup.
For Jan and Feb, I'm planning an experiment...
- Tues/Wed back to back intensity days, with long tempo on Saturday
- Tues/Sat intensity, with zone 1/2 days in between
... for alternating weeks to build race specific fitness.
The intensity for BWR's start and dynamic surges,
the tempo for Cactus Cup's old school XC race.
Should be fun.
No,
really,
it should be fun.
Just gotta nail December to be hammering in March.
---
167.2 lbs
8ish hrs sleep (9:45pm-5:55am)
No Strength Work
10 minutes recovery
60 minutes reading + Journaling
https://www.strava.com/athletes/10248
>
THE RULE OF 3
NEW AND FIRED UP, I jumped full speed into the road scene. Since all I'd done was road race, I was one hundred million percent sure...
... I was born to race road.
While I shamelessly slobbered, the old wise man at the bike shop tried to duck.
When I stopped to breathe, he said...
... Sonny you don't know you lycra covered butt from a pothole!.
Huh?
Listen up, buttercup.
Gulp.
It takes three full years...
... to know what you're good at.
But...
But nothing, now get outta here and go to work.
He was right.
By the end of that first year, I realized I was a much better crit racer.
So, I focused on crits for the next two years.
When I found mountain biking,
I was sure I'd be a cross country racer.
Turned out,
I was a much better descender than climber.
When I finally got a gravel bike,
I was sure I'd just use it to mix up the training.
Turns out,
it's actually pretty darn fun to race gravel.
There's nothing magical about the three years...
... it's the three years of working at getting better that matters.
Oh, and before you quote the 10,000 hour rule, think on this.
There are 26,297.46 hours in 3 years, which is kinda like saying...
... if you live, eat and breathe anything for 3 years, magic happens.
Now get to work!
---
168.2 lbs
7ish hrs sleep (10pm-5am)
No Strength Work
10 minutes recovery
60 minutes reading + Journaling
https://www.strava.com/athletes/10248
>
IT'S THE DATA DUMMY
I DO LOVE ME SOME DATA. In this vast digital world, there's plenty of it to access, crunch, and geek out on. The only question I have is...
... why? what? how? when?
It's more than what the Garwahoo is delivering.
That little screen can be divided so small the numbers become trivial, useless.
Then we can dissect it all on Starva, Training Peaks, etc.
Which brings up the question?
Do we.
And, if we do, what are we to make of it?
It is so tempting to wing it.
And, why wouldn't it be? That's how it was done from Adam till now.
Gut feel.
But, I had some sense knocked into me today.
Realizing inventory was running low on our gloves and socks, I was about to wing it on a replenishment production run.
Wait, why not pull a report?
Takes a few seconds.
Data don't lie.
And, whadaya know...
... winging it was not the way to go.
The thing about all the Garwahoo data is there's just a heckuva lot of it. We could...
- read a ton
- take some classes
- pester the nerd that rides
... or hire a coach, let a pro figure it out and tell us what to do.
I'm not for winging it,
and I'm not for outsourcing it...
... I'm more for figuring out what the data means.
Empowering myself.
---
167.2 lbs
7ish hrs sleep (10:30pm-6am)
PullUps PushUps & more
10 minutes recovery
120 minutes reading + Journaling
https://www.strava.com/athletes/10248
>
BECAUSE IT SUITS US
ARE RUNNERS BETTER WRITERS or are there just more runners and therefore more writers that run...
... leading to a larger talent pool?
Christopher McDougall's Born To Run is probably my favorite running book.
Inspiring.
It got me to run.
Trail running for miles.
His book, Natural Born Heroes, got me totally into strength work because...
... the heroes were so naturally strong and lethal.
Jesse Itzler is a runner.
His book Living With A Seal is hilarious, and wildly challenges our limited beliefs about what we can accomplish.
Here are a few gems from my latest find...
- The most important thing we ever learn in school is that the most important things can't be learned at school.
- With my mind elsewhere I'm able to run for a long while, keeping up a natural speed that doesn't tire me out.
- There are three reasons I failed. Not enough training. Not enough training. And not enough training.
... from What I Think About When I Talk About Running.
For me, it's not so much the running that is compelling, but the book's ability to help me understand...
... why I love riding, and enduring.
How about you...
... got any faves?
---
166.4 lbs
7ish hrs sleep (11pm-6:05am)
PullUps PushUps
0 minutes recovery
120 minutes reading + Journaling
https://www.strava.com/athletes/10248
>
I'LL RACE YOU TO THE CORNER
AT SOME POINT, and it doesn't have to be now, but it will happen soon enough, we wake from our hibernation. Something stirs, and in disgust with our gluttony and laziness...
... we show our puffy faces.
It happened for me today.
I thought I could postpone it a few more weeks,
but there I was meeting at the start
of a ferocious ride.
The ride down was lovely.
Seeing the fellas, charming.
Even the first little climb
showed some promise.
It ended there.
My ballast keeping me grounded.
Basically, I made it to the first corner.
Now, I have a baseline.
And, it wasn't all bad.
I was only two seconds off my PR on that 6ish minute effort.
Things quickly went downhill after that.
Like, really fast...
... errrr, really sluggish.
On the next section I was 3 minutes off the pace.
20, TWENTY!, % slower.
I pulled the plug at that point,
proudly did the lonely ride of shame back to the van.
This Thanksgiving weekend, I am darn...
... thankful to have the desire to improve.
'Cause when desire goes,
when there's no more fire,
then what do we really have?
Gonna make to the second corner next time!
===
In between Black Friday and Cyber Monday are...
... Get your overstretched lycra in gear Saturday and Sunday.
Since some of ya pointed out the code wasn't working perfectly, I extended through Sunday.
TNX24 will save ya 20%.
That is if you're relating to my admission of bottoming out and still reading.
Which thrills the heck outta me.
---
166.4 lbs
7ish hrs sleep (10:15pm-5:55am)
No Strength Work
0 minutes recovery
60 minutes reading + Journaling
https://www.strava.com/athletes/10248
>
SATURDAY TRADITIONS
AT DINNER WITH THE FAM, I asked What was your most memorable Christmas gift? The kids are adults now, I was curious what they'd answer. I knew exactly what mine was...
... the moment the words left my mouth.
What surprised me however,
was Surfergirl's answer.
My bike, it definitely wasn't new, and I didn't care. It was freedom, we'd roam the streets of Kailua, and all to go the donut shop on Saturday mornings.
That surprised me.
Not the donuts.
Not the pre-ownedness.
I've asked myself a million times...
What did Surfergirl see in me way back when,
What does she see in me now,
... maybe she saw a kindred roamer?
Because, I was doing the exact same thing on my Stingray...
... roaming the streets and dirt lots with my pals on Saturday mornings.
Still am.
Oh, my favorite Christmas gift?
The red Schwinn Le Tour I drooled over when my mom's boyfriend took me to Fullerton bikes. I imagined myself flying up the hills and traveling great distances...
... shocked me to see it with a bow.
Wish I'd kept it.
---
166.9 lbs
8ish hrs sleep (10pm-6:10am)
No Strength Work
0 minutes recovery
60 minutes reading + Journaling
https://www.strava.com/athletes/10248
>
THE KNOWLEDGE CHEAT CODE
MOST PEOPLE don't know this. Some do, like the great Steve Jobs. Meanwhile, we have this amazing cheat code...
... for insider knowledge.
Take today's ride.
Love Watts brought his wife's best friend's husband, and let me know he's a triathlete.
Here's the beauty of riding with someone.
Because when his wife's best friend's husband told me he was brand new to the gravel scene, I thought...
... Oh boy! This cat is gonna get wrecked once we hit the dirt.
Nope.
Dude can shred.
Guess what else?
My friend's wife's best friend's husband, who had been to our town many times, had no idea how amazing the gravel riding could be here in "suburbia".
Quite canyons.
Canopied trees.
Miles of single track.
What Steve Job's knew is if he went on a long walk with someone he could really get to know them.
It's the same with us.
While humanity zips around in cars...
... we go for ride, run or swim and get to know humans
and the places they live.
===
Black Friday.
I see all the unbelievable sales and savings, and sometimes I wonder..
- is it something a company does when the import gear made with slave labor in China?
- are my competitors that desperate?
- if it's such a great strategy, why don't the greatest brands like Apple, Cervelo, Tesla, Belgian Waffle Ride, Luis Vuitton, Kask, Tiffany, do it?
... seems like a good way to cheapen, destroy a brand.
But, what if it's a way to reward the loyal, cult following we have developed..
... for example my friend's wife's best friend's husband has three of our RaceDay bags.
How cool is that?
So, here's the deal.
Since you passed the test,
since you know me.
Use this code, TNX24, to save 20%.
It is only good through the 29th of November 2024.
Yes, I know it's not a mind blowing discount, but you know...
... we make our bags and apparel right here in the USA.
Quality.
===
166.9 lbs
8ish hrs sleep (10pm-555am)
No Strength Work
10 minutes recovery
30 minutes reading + Journaling
https://www.strava.com/athletes/10248
>
THIS IS SO OVER THE TOP
DO SOMETHING ENOUGH TIMES and we start to pick up on the littlest things. Trust me, I've done this twisty country road decent at least 1000 times, when it comes to going fast...
... the littlest things matter.
On Tuesday, I hit 46.2 mph.
Not bad.
Not my best.
The PR is 50.2 mph.
A few of the little things...
√ Aero helmet
√ Tight tuck
√ Winter blubber
√ Fast wheels
... I had most of it right for top speed.
But, there was one massive ingredient.
It's not enough to make it to the top...
... gotta be sprinting past the goal to reach escape velocity.
===
166 lbs
8ish hrs sleep (930-530am)
PullUps PushUps
10 minutes recovery
60 minutes reading + Journaling
https://www.strava.com/athletes/10248
>
SLOWVEMBER, DEEPSLUMBER AND JAMUARY
IT'S MORE THAN OKAY TO CELEBRATE the holidays. In fact, it's mandatory. Will we sneak out for a turkey trot or social ride? Heckyes! Will we pile on the food?...
... it'd be a shame not to.
Nothing better than the 3 F's...
- Food
- Family
- Friends
... for our slow-thudding hearts.
Bring on Deepslumber...
- More parties
- more events
- less time
... soak it up.
Jamuary will soon be to the rescue.
It's so dang easy to get carried away and spend the entire first quarter trying to...
... undo what we done did.
Honest question,
asking for a friend...
... you planning to wake up on 1.1.25 ready to jam?
===
166.4 lbs
7ish hrs sleep (9:30-5am)
No strength work
10 minutes recovery
30 minutes reading + Journaling
https://www.strava.com/athletes/10248
>
A PAIR OF 45s MADE ME OPEN MY EYES!
LEAVE IT TO HOLLIES to set things right. I'm not sure when it heppened, but it's pretty dawgawn clear my sprint is dead and...
... we gotta do some resurrectin'.
A veil of dust and yuck has been yanked open.
I couldn't put my finger on it,
but on today's MTB ride I could sense it.
Something I love, is missing.
The shackles of endurance were weighing me down...
... the chains getting longer and heavier.
It's my sprint, my freakin' sprint.I used to love to sprint...
... not the fastest, but cagey and wiley.
That was it.
Somehow, the singular focus on long endurance races had killed the speeding spirit...
- That fire.
- The angst.
- Thunder and lightning
... slumbered like a middle-earth Tolkien forest.
Doing the dishes an old tune came into my mind...
... What's the name of that?
Next thing I know, Long Tall Woman...
... is cranked up to 11.
Dishes, instantly done..
I'm jamming, alternating between...
- Squats
- PullUps
- PushUps
- Bent Rows, BENT ROWS!!!
... reactivating those muskulls.
Can't freakin' wait to get on my bike, and sprint!
===
166.7 lbs (starting to wonder if my scale is stuck)
8ish hrs sleep (10:15-6:30am)
PullUps PushUps Squats Rows
10 minutes recovery
120 minutes reading + Journaling
https://www.strava.com/athletes/10248
>
PUTTING A RACING SUPERPOWER TO GOOD USE
RACE LONG ENOUGH, and you can eye a competitor and know, pretty quickly, if they are suffering. And, if we're feeling good...
... this is when we pounce to distance ourselves.
But, should we,
always?
Some of the tells are...
- heavy breathing
- sloppy form
- hanging on
... they are mostly easy to note.
Though there can be fakery...
... for the worse and the better.
But, what about out of competition?
Can we use this highly-honed superpower for good...
... when neighbors, friends and family are struggling?
Even faking All is well.
Rather than pounce...
... can we embrace and lift up?
===
166.7 lbs (starting to wonder if my scale is stuck)
8ish hrs sleep (10-6:30am)
No Strength Work
10 minutes recovery
120 minutes reading + Journaling
https://www.strava.com/athletes/10248
>
THE SEXIEST HELMET HACK EVER?
IT'S NOT OFTEN someone eyes us over and says we look sexy all kitted up. Maybe that's why it worked this time, 'cause there I was with my helmet on, and she said...
... you look sexy!
It never would have happened if I wasn't...
... on my way to my new sexy helmet hack.
When I get home...
- I put away the bike
- stow the shoes and glasses
- strip and head to the shower
... head into the house.
So there I was...
... buck naked.
Helmet on my head.
Normally, this would merit a head shake.
Another silly idea.
Here me out.
Step into the shower post ride and pop out...
... helmet and body, fresh as can be.
===
Do you think it has anything to do with penning in Date Night on the RaceDay Calendar?
Right now, the miracle working deal includes...
- the Calendar
- the Annual Plan Masterclass
- plus, one month of the Be True & Rip Alliance
... a magical way to rule the year.
https://pedalindustries.com/pages/giant-raceday-calendar-2025-bundle
===
166.7 lbs
8ish hrs sleep (10-5:50am)
No Strength Work
10 minutes recovery
30 minutes reading + Journaling
https://www.strava.com/athletes/10248
>
HOW TO 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!
===
Right now, the Giant calendar includes...
- the Calendar
- the Annual Plan Masterclass
- plus, one month of the Be True & Rip Alliance
... a magical way to bring on the year.
https://pedalindustries.com/pages/giant-raceday-calendar-2025-bundle
===
166.7 lbs
8ish hrs sleep (9:45-6:30am)
PullUps, PushUps
10 minutes recovery
120 minutes reading + Journaling
https://www.strava.com/athletes/10248
>
WHY I LOVE COACH PRIME
THERE ARE A LOT OF REASONS to love Deion Sanders. Just imagine all that incredible speed and power sprinting for the win at Roubaix, at least that's what I used to do...
... when the euros would strut and think their chamois don't stink.
That was then.
Three things I love about Deion now.
- He's not living in the past, pining about how great he was. In fact, he has a noticeable limp because he's had toes and muscles amputated. Can you imagine being great, then hobbled like that?
- He's turned around 2 different college football programs, from absolute trash into winners. Can you imagine making something great out of nothing?
- He's mission is a calling, not to win games or score a big payday, but to impact young men and turn them into winners. Can you imagine being driven like that?
What epic race or insanely long event have we ever done where at some point we weren't...
- hobbled
- down and out
- driven to get it done
... like life itself.
Inspiration is everywhere,
even in lil' ol' us.
Be great.
===
166.9 lbs
8ish hrs sleep (9:30-5:30am)
PullUps, PushUps & Other Stuff
10 minutes recovery
120 minutes reading + Journaling
https://www.strava.com/athletes/10248
>
SOME PEOPLE ARE SO GOOD AT SHAMING
THERE IS A PLACE AND TIME for an honest conversation that might hurt. Done right, people can say something completely offensive, grab our attention, and we still take action because...
... shaming can be loving and effective.
Just yesterday, effing Michael F had the nuts to say...
... You stayed warm because you are fat.
Ouch.
True,
but ouch.
Early this morning, I was on a...
... "fat burning" ride.
See, shaming works.
I got to thinking a measly letter is...
... the only difference between F A T and F A S T.
Words came to mind...
- Speed
- Strength
- Stretch
- Sleep
- Sprints
- Salad
- Sculpt
- Strict
- Smart
- Start
- Sticktoitivenes
... things I could do.
Now, if someone could point out my impatience...
... and shame me!
===
166.7 lbs
8ish hrs sleep (9:15-5:10am)
PullUps, PushUps & Other Stuff
10 minutes recovery
120 minutes reading + Journaling
https://www.strava.com/athletes/10248
>
PULLS NOT PILLS
THERE ARE PET PEAVES and then are things that make you go hmmm. This isn't going to be about either those because some things make me shake my head so much...
... my helmet might fly off.
I just don't get it.
Take today...
- it's dark
- f'ing freez'ing
- and early as heck
... I thought we all got out on the road to be pushed.
But, no...
- jokers are gonna sit it
- get to the front
- not pull thru
... it's embarrassing.
I used to boast about how vicious this ride was.
Like, come out...
... and cry all the way home.
This is how pill pushers work,
attacking the weakminded,
for a quick fix.
You're probably like me, almost every ride that starts like this...
- cold
- dark
- earlisimo
... I'd way way way rather be in my pj's reading a book,
or sleeping.
"Feeling like it",
ain't the determiner of if we're going.
Yes,
I know it's offseason.
Yes,
I know not everybody can take a pull
No,
it's never cool to clog the front of a dawgawn training ride.
Pull the heck through!
===
167 lbs
8+ hrs sleep (9:15-5:19am)
PullUps, PushUps & Other Stuff
10 minutes recovery
60 minutes reading + Journaling
>
I TOLD MY DR. TO TAKE THIS PILL AND SHOVE IT!
SOMETIMES IT'S HARD TO BE AN ATHLETE. Okay, all the time it's hard to be a committed athlete. It's simply not enough to have...
... drive, discipline and determination.
Sometimes, the indomitable spirit gets dominated.
My doctor reminded me of this during a check up last Friday (referring to bloodwork we did after my injury, back in April).
Old timer, your testosterone is muy low.
I'm old.
We can increase it.
How?
Take this magic pill or inject this secret elixir.
Ugh, No. And, don't even suggest it in the future.
Why?
It's not permitted for competition.
And, you compete?
Hellyeah, I compete.
So, my lycraloving friends what do the internets tell us...
- lift weights
- be lean (proper body weight)
- get plenty of sleep
- don't drink, smoke or do drugs
- no sugar
- eat fruits & vegetables
- Brazil nuts
- fiber
- flax seed
- lots of protein
- sunshine (Vitamin D)
- spinach
- pomegranates
- zinc
... without too much effort, cost or danger?
I'm not saying, don't get the shot, I'm just saying it's not for me at this stage.
Here's a weird one, some say...
... cold plunge can help.
If there's a common thread here, I think it's...
... doing manly things creates manly bodies.
Probably an oversimplification.
I don't mean to be a selfpromoting, Itoldyousoing knowitall, but...
... all this has been covered in the RaceDay Ready Challenge.
If you're into challenges,
if you're into going for it
if ya need a little help...
===
167 lbs
8+ hrs sleep (9:15-5:19am)
PullUps, PushUps & Other Stuff
10 minutes recovery
60 minutes reading + Journaling
https://www.strava.com/athletes/10248
>
TALIBAN CHUCK GETS HIS CHERRY POPPED
YESTERDAY WAS ONE OF THE BEST RIDES OF THE YEAR. We rolled out with no planned route, no ambitions to train, just the friends...
... out for an adventure.
Here's the problem,
when you're riding from home,
it can be hard to be truly adventurous.
We already know everything, right?
Kinda.
Collectively, yes.
Individually, no.
Even if we did actually know it all from experience...
... time changes everything.
Thought experiment:
If we went back in time, for exactly one year, where would we be?
Right where we are?
Nope.
Earth ain't just moving around the Sun...
... the entire solar system is on the move.
We'd be lost in space.
Which is why yesterday was such a great adventure, we...
- hit trails we hadn't been on for a few years
- tested latent water crossing skills (I failed)
- shared secret areas only some of us knew
... with the sole directive: let's check it out.
After a virgin run on a trail new to him, my friend with the amazing beard said...
... you popped my cherry...
... he instantly regretting giving me blog fodder.
Bowie was right...
... Time may change us, but we can't help having a good time on an adventure.
===
167 lbs
8+ hrs sleep (10-6:30)
PullUps, PushUps, Squats
10 minutes recovery
120 minutes reading + Journaling
https://www.strava.com/athletes/10248
>
GEN - ET - ICKS, WHAT ARE THEY GOOD FOR?
THE OL' BORN ON THIRD BASE ANALOGY is an easy copout. It's almost as good as winning the genetic lottery. But, my favorite is...
... beginner's luck.
These are the things we say to ourselves when we are struggling.
At least,
I do.
For example...
- my dad once scored double-digits in a church basketball game
- his dad, and all my uncles struggled with diabetes
- as I look at my shirtless self, I can see the beginnings of his Buddha belly
... on the other side...
- my mom once ran a marathon
- her dad, also had diabetes
- like her, I have one knee that ain't great
... this is what I was given to start off with.
Don't misunderstand, I'm well aware of all the blessing of a sound body and mind (though many question that), of living in a free country, and being surrounded with incredible family and friends.
I'm just sayin'...
- pops didn't play pro basketball
- mom wasn't an olympian.
... would that matter?
There's more...
- my dad loved sailing the ocean, and mastering the elements
- that marathon my mom ran, was on a wrecked knee and required limping the last 12 miles
... that I can draw from.
I'm naturally pulled to activities that feed my need for...
- Adventure
- Endurance
- Persistance
... and help fight off modern society's penchant for all things sugar and couch.
If we put in the work...
... all the things we think lack, make us extra-ordinary.
(Trust me, our neighbors don't think are normal... ain't that great!)
===
167 lbs
8 hrs sleep (10-6)
No Strength Work
10 minutes recovery
30 minutes reading + Journaling
https://www.strava.com/athletes/10248
>
CAN WE CHANGE?
THERE WAS A TIME when our oldest was a certified speedster on bikes. He'd been bit by the bug, chucked his other pursuits, and...
... gone all in.
My favorite training rides ever were during this period.
Eventually,
he moved on.
Sold everything
One day, he got the bug again and purchased a bike to just ride and get some physical activity going.
Was there a chance he'd be back killing me?
I was reminded of all of that as I helped him move this week and saw that glimmer of hope of a bike.
It's dusty.
Tires are pretty much flat.
He's busy pursuing his career,
and hitting the gym 6 days a week.
People change,
passions change,
pursuits change, too.
How do they change?
I'm asking, because I'm wanting to change a few things.
For example, since my injury, I've become this insane sleeper.
Not insane insane.
But, a year ago 8 hours of sleep would be a miracle,
now it's normal.
A while back, I was having lunch with the great Joe Friel.
We were talking about sleep, and he said...
... If you need an alarm clock to wake up, you're not getting enough sleep."
After the injury, I ditched the alarm clock.
My challenge is I want to start my day earlier, around 5 or 530am vs 6 or 630am,...
... so I can get more done in the morning when my brain works best.
The obvious reset is to go to bed earlier,
which should be easy for an emptynester.
Which route do I choose...
- Forcing myself to bed at 9
- Forcing myself up at 5-530
... is change that is forced even good?
Just for fun, I'm going to start posting my wake up time...
... there's a chance it will work.
===
165.8 lbs
8 hrs sleep
PullUps, PushUps
10 minutes recovery
60 minutes reading + Journaling
6:30 am
https://www.strava.com/athletes/10248
>
THE PROBLEM WITH BEING OBSESSED
I'M OBSESSED, and it's a problem. Everything I do, everything I think about, even my dreams, all revolve around...
... my obsessions.
It's good, in the fact that I'm extremely focused.
But, it leaves me not well-rounded.
Imagine being focused solely on my ...
- Babe
- Babies
- Business
- Books
- Bikes
- Big guy in the sky
- Best friends
... who cares about the order?
Honestly, the priority of each varies, constantly.
But, the focus doesn't.
I'm such a mess.
It leaves me no time for anything else...
... maybe that's not such a bad thing.
===
166 lbs
7.75 hrs sleep
PullUps, PushUps, Squats
10 minutes recovery
60 minutes reading + Journaling
6:30 am
https://www.strava.com/athletes/10248
>
QUICK LEG WORKOUT
TODAY WAS JAMMED PACKED. It started early with Zoom calls, and ended late helping my son load up the moving van. Like any committed nutjob...
... I found time to hit the legs.
When I say I do squats almost every day, here's what I really do:
- Deadlifts
- Weighted Bulgarian Split Squats
- Nordic Hamstring Curls
- Box Jumps
... one set of each with sets of PullUps and PushUps in between.
Takes like no time,
definitely cooks the legs.
As the shadows got long, I thought...
... Dang, I got time for a quick hour.
So, hit my very local hills on the gravel bike...
- 2070' of vertical
- 256 Normalized Power
- 704 kj
... in 61 minutes of glorious pain.
The results?
Well, I'm dang glad I regularly do this workout so that when called upon I can actually lift something and be useful.
I'm also dang glad we were moving boxes and stuff down stairs...
... legs are officially jello.
===
165.3 bs
7.75 hrs sleep
PullUps, PushUps, Squats
10 minutes recovery
60 minutes reading + Journaling
>
THE HOLIDAY PACE AND DECEMBER LOSERS
LOVE WATTS SHOWED UP WITH A NEW KID. This isn't the easiest ride for a virgin. They left early to make the ride over easier. What could go wrong...
... when riding holiday pace?
Oh, so many lessons and reminders.
New kid is so new,
he's riding tubes.
Poor lil' fella...
... after a flat,
and another flat,
he had to make the call of shame.
Newlywed to boot.
Back to the holiday pace...
... and its potential folly.
Jovial as the ride was,
things still got semi-serious on Up & Up and The Wall.
For some riders...
... this is the danger zone.
Take a poor slob like me who has spent a good chunk of the year gettin' his lycra kicked.
It's tempting, dang tempting to ramp up...
- training
- intensity
- commitment
... and stick to these easy going turkeys.
A little pay back.
But, here's the oh-so-sad truth...
... December Hero = Summertime Zero.
We must resist.
A great way to do that is to invite a new kid.
===
165.9 bs
6.5 hrs sleep
No Strength Work
10 minutes recovery
60 minutes reading + Journaling
https://www.strava.com/athletes/10248
>
SHOW ME THE LIGHT!
ONE OF THE GREAT THINGS ABOUT DARK MORNINGS, is it means I have to show up with lights. Front, and rear. Simply because...
... I'm committed and I get up early.
What's so great about that?
Well, ya see, it takes me about an hour to get to the start of tomorrow's ride.
While those who live close, leave home after the sun is up.
I don't.
Which means...
- extra work
- extra weight
- extra resistance
... I'm getting some secret training.
But, wait, there's more!
I'm less of a secret on the road...
... those lights are lightin' me up.
So, it's the win-win-win...
... extra lights = extra visible = extra fast in the summertime.
PS I often run lights during the day, too.
===
166.1 bs
8 hrs sleep
PullUps & PushUPs
20 minutes recovery
60 minutes reading + Journaling
https://www.strava.com/athletes/10248
>
THE ROOTS OF THE MATTER
IF YOU'VE EVER CLIPPED A TREE while careening through the forest, you know one thing for sure...
... the tree always wins.
Why?
The roots...
- the wind my howl
- the weather punish
- fire char and burn
... healthy trees live to fight another day.
What are the roots of fitness?
Here's what they aren't...
- stunning locations
- fancy equipment
- snazzy labels
... those are leaves.
The roots...
- power
- strength
- flexibility
- endurance
... cannot be bought.
Got calluses?
===
166.3 bs
7 hrs sleep
No Strength Work
0 minutes recovery
120 minutes reading + Journaling
https://www.strava.com/athletes/10248
>
COULD YOU RIDE FOR PONY EXPRESS?
THERE IS SOMETHING INSANELY APPEALING to an opportunity that is literally death defying. It calls to some of us, like...
... a beguiling lover.
Is it a massive challenge to our bravery?
The Pony Express put out this ad (image above)...
YOUNG, SKINNY, WIRY FELLOWS
not over eighteen. Must be expert
riders, willing to risk death daily.
Orpans prferred.
Wages $25 per week.
... the job was to ride a horse, form MO. to CA,
in 10 days or less, in 1861.
Interested?
How about this one from Shackleton...
MEN WANTED
hazardous journey, small wages
bitter cold, long months of complete
darkness, constant danger. Safe
return doubtful, honor and recognition
in the event of success
... the job was reach the South Pole, in 1909.
Would you dare?
Modern life is so figured out now, so coddled, few of us can imagine ever attempting these adventures.
And there's no need.
But, and here's the challenge, we can be...
- skinny
- wiry
- expert riders
... able to
- withstand brutal weather
- attempt risky adventures
- accept total failure
... it's literally in our DNA.
I was thinking about this today, while suffering during a pretty climby MTB race.
Dropped early,
getting demolished,
there was time to reflect on the truth...
... I need one ridiculous goal a year.
Unlike the qualifications listed above, I'm not..
- young
- an orphan
- willing to die
... it's not the
- honor
- money
- recognition
... that calls to me.
It's the challenge...
... to find out what is possible.
What's on your calendar?
===
166 bs
7 hrs sleep
No Strength Work
10 minutes recovery
20 minutes reading + Journaling
https://www.strava.com/athletes/10248
>
IT'S A FAMILY AFFAIR, RIGHT?!
AT THE TOP OF A NASTLY CLIMB, two athletes stopped. Gasping for air, heads down, sweat pouring, and sharing...
... that all knowing smile.
A rider,
and a runner.
They'd never met.
It didn't matter...
- gender
- color
- age
... because they know what it is.
Bound by the ties of adrenalin,
and fitness,
and fun.
What it is...
- runs
- rides
- swims
... in our blood.
It's who we are.
As the great Sly Stone sang...
You see, it's in the blood
Both kids are good
Blood's thicker than mud
... it's a family affair.
===
165.6 bs
8 hrs sleep
No Strength
10 minutes recovery
90 minutes reading + Journaling
https://www.strava.com/athletes/10248
>
CHANGING UP THE BREAKFAST ROUTINE
WITH TIME CHANGE, I switched over to riding early in the morning. Which means when I roll in, I'm pretty dang hungry and need to...
... get in some good calories.
Not donuts,
though the do sound awfully dang good.
After a few days in a row, I'm wondering why I ever stopped...
... concocting these yummy shakes.
This weeks beaker project included...
- L-Glutamine powder
- Frozen blueberries
- Kachava
- Water
- Ice
... and I can't get enough.
The only reason I'm not doubling up is my throat is frozen when I'm done.
I scramble up...
- butter
- bacon
- eggs
... and warm my throat right back to normal.
My functional health doctor prescribed L-Glutamine when I was coming back from my TBI. It's know to help muscle recovery. I have still have some, so in it goes.
Kachava is pretty nuts, in terms of what it contains. All kinds of good stuff. My son got me onto a subscription and I ended up with surplus, so in it goes.
The frozen blueberries? I just love 'em, and they're great for thickening the shake.
I'm pretty sure you know what butter, bacon and eggs are good for.
What's your go to post ride breaky?
===
167.1 bs
8 hrs sleep
PullUps, PushUps, Squats
10 minutes recovery
90 minutes reading + Journaling
https://www.strava.com/athletes/10248
>
IS SECOND WIND A REAL THING?
THE SANTA ANAS ARE BLOWING TODAY, a seasonal wind phenomenon in this area. I ignored the weather warning and hit out for a second day in a row of Hill Fest...
... with gusts and dust.
Half way in,
I wanted to quit.
It wasn't that my lungs were struggling,
they were.
On the heels of last week's climbing focus,
and this week's Hill Fest rides...
... I was runnin' outta steam.
I pressed on.
Why?
The plan was to climb for two hours...
... and I wanted to see if the legs would come back around.
Up the final climb, I looked down...
... 400+ watts.
Not my best,
not bad.
The only guaranteed way to get a second wind is to keep chugging along...
... and have some faith things will improve.
===
PS... That's Love Watts in the pic, he rode straight into the dust storm for over an hour. I'm guessing the tailwind on the way back, felt a lot like a second wind.
===
165.3 bs
8 hrs sleep
PullUps, PushUps, Squats
10 minutes recovery
90 minutes reading + Journaling
https://www.strava.com/athletes/10248
>
POSITIONS OF POWER
TODAY I RODE HILLFEST, a diabolical route through my sleepy little town. Covering a mere 32 miles, I got in 4200' of elevation, in just over 2 hours...
... without killing myself.
In fact, it was fun.
There is something infinitely easier, for me, to hold a decent Normalized Power while climbing vs. on flat terrain.
What could it be...
- the position
- undulating pitches
- opportunity to stand on the pedals
... that makes it feel easier?
Another position where it appears easier to put out more power is the faux time-trial, where the forearms are on the bars, and hands cupping the Wahoo.
Why does...
- the position
- resting vs grabbing bars
- increased speed from aero
... make me want to stomp on the pedals a little more?
Is it just boredom with...
- flat terrain
- upright position
- hands on the hoods
... the usual, the common, the comfortable.
I think it's fair to say, in my case anyway...
... greater challenges inspire and deliver greater power.
===
166.2 bs
7.5 hrs sleep
PullUps, PushUps, Squats
10 minutes recovery
90 minutes reading + Journaling
https://www.strava.com/athletes/10248
>
YOU DO NOT GET A VOTE
I KNEW IT WAS GOING TO BLOW UP. A simple question, asked kindly and thoughtfully at the dinner table, when we were all together on Sunday...
... would I like the answer?
Why did I even ask it?
Will we ever eat together again, as a family?
It was stupid,
I should have let it go.
But, when your kid's are making decisions for their kids, and their kids' kids...
... you've got to know why they are voting that way.
What are you voting for...
- giant orange rolls
- or
- green beans and bacon
... on Thanksgiving?
Little did I know they are split...
- carb-free always
- blow off the diet on holidays
... evenly.
It's a toss up over here.
How is it at your place?
===
166.2 bs
8 hrs sleep
PullUps, PushUps, Squats
10 minutes recovery
90 minutes reading + Journaling
>
PROPER FUELING
WHAT WE USE FOR FUEL MATTERS because it propels us. We study it, we buy it, we consume it. But...
... is it consuming us?
Why am I in bed early,
out the door before the sunrises?
Is it...
- to win the trinket?
- prove the doubters wrong?
... that will be fulfilling?
Or, do I define success on my terms,
with metrics that matter to me,
that endless fascinate,
and captivate...
... what is possible?
===
165.9 bs
8 hrs sleep
No strength work
10 minutes recovery
90 minutes reading + Journaling
https://www.strava.com/athletes/10248
>
WHY GETTING DESTROYED IS AWESOME
OUR LOCAL FOREST BURNED DOWN last month. Not all of it, but over 23.000 acres of beautiful mountains. Along with it, we lost...
... some of our best trails.
Trails that had made many magazine covers.
They're gone,
destroyed,
closed.
Today, I rode up to where the fire had burned.
Branchless sticks replaced our lovely scrub brush and ancient oak and pine trees.
Everything was charred and naked.
And, then I saw it.
In the pic above, there is a little tiny green plant pushing through the blackened soil.
It's so vibrant,
valiant.
Isn't that a perfect representation of racing, of life?
We train,
we enter,
we battle...
... we resist everything that is fighting against us.
When we cross the line,
we collapse.
There is nothing left to give.
We swear will never do such insanity again, and a month later...
... there is a little bit of yearning starting to sprout.
It's not recreation we are after...
... it's re-creation.
And, it's good.
===
166 bs
8 hrs sleep
No strength work
0 minutes recovery
30 minutes reading + Journaling
https://www.strava.com/athletes/10248
>
THE REAL LOCAL LEGENDS
Jul 23, 2024 TODD BROWN
THE OVERLORDS AT STARVA, have been doling out digital trinkets for over a decade. We all like to see a PR, get down right hot and bothered for a KOM, CR or big boy cup...
... and then there's the Local Legend.
Today, I earned 10 of them.
Ten!
Yes!, I have been certified as someone who's commitment to boring has been documented...
... and rewarded.
The truth is I've recommitted to hitting the weekly group ride,
using it to improve and increase my fitness.
It's kinda working.
Wouldn't it be cool if we could vote on our Local Legends?
Here's my vote from Saturday's ride...
- suffered an untimely side wall puncture
- plugged the tire in under 2 minutes
- and it held for 40 more miles
... the Dynaplug continues to be legendary.
Take a look at the pic up there.
Replaced the tire today because sidewalls are notoriously weak, there's no need to push my luck...
... and become a memorialized local legend and Darwin Award recipient.
===
162.5
7 hrs sleep
No Strength Work
10 minutes recovery
30 minutes reading + Journaling
106
Strava
THE COST OF FREE SPEED
Jul 22, 2024 TODD BROWN
WHEN IT COMES TO GETTING FASTER, it's easy to go down the free speed rabbit hole. So many variables, so hard to prove valid...
... we can be such suckers for marketing.
Then, there's the flippin' placebo effect.
Sheesh...
... what's a credit card wheelin', lycra-clad, speed junkie to do?
There are sites like Zero Friction,
YouTubers like Dylan Johnson,
the local speed freak.
Plus, e-zines and sites gettin' us (am I the only one?) all hyped up to buy some free speed.
Which brings up the truth.
It ain't free.
In many cases, think...
... arm and a leg pricing.
If I had to rank 'em, assuming the frame is appropriate...
- Wheels, Bearings & Tires
- Drivetrain - BB, chain, wax
- Helmet
- Apparel
- Shoes
... on the equipment side.
Nutrition is essential, and there are some neat on the bike eating and fueling secrets and products to be had.
Don't forget or neglect recovery: sleep, massage, nutrition, etc.
The good stuff can be startlingly better.
Do thy research...
... and spend wisely (cash only, no cc's).
===
164
8 hrs sleep
PullUps PushUps Squats
30 minutes recovery
120 minutes reading + Journaling
104
Strava
THE THINGS WE ENDURE
Jul 21, 2024 TODD BROWN
WILL SENT ME A MESSAGE, it was a rally cry. He, his son, and his best buds would be attempting something...
... I hope I never have to do on my own behalf.
A century.
100 miles.
What could be so hard about riding with our besties,
spending all day on a bike,
in the countryside?
We've solved a lot of our challenges by doing just that,
riding, running, sharing our troubles.
The support.
Will & co. will be riding Pedal The Cause,
a cancer research fundraiser...
... celebrating the lives of their recently lost loved ones.
I don't know why we are called to endure more than we can handle alone.
We call these charity events because....
... Charity suffereth long, and is kind.
===
163
7 hrs sleep
PullUps PushUps Squats
10 minutes recovery
180 minutes reading + Journaling
105
Strava
PARTING WAYS
Jul 20, 2024 TODD BROWN
MY MOST RECENT LOVER, strolled out of the garage and into someone else's hands today. She wasn't stolen. I wasn't tricked. We agreed it was time to part ways. Still...
... I feel a loss.
My sweetie was speedy
and a real charger...
... called her Pure Energy for a reason.
Why, then?
I guess it comes down to commitment.
We just weren't feeling it.
I was torn.
A new lover had caught my fancy...
... and I just couldn't bare looking at her any more.
The guilt was weighing me down.
It was time to chart a new course.
So, out rolled the most expensive bike I ever owned...
... into a new cat's garage.
I hope she's loved and cared for.
Cause my new passion is gonna...
... get ridden hard.
===
162.5
7.5 hrs sleep
No Strength Work
0 minutes recovery
0 minutes reading + Journaling
108
Strava
THE BEAUTY OF LEARNING A THING OR TWO
Jul 19, 2024 TODD BROWN
IF YOU'RE FORTUNATE, not only do you live within a quick drive of a great, local bike shop, but there's a mechanic. Not just any cat slinging a wrench, but...
... one that can work magic.
There's trust.
Mainly because we've never come in with a disastrous situation and claimed...
... I was just riding along.
And, they've never let us roll out the door prior to making sure everything is ready to rip.
What happens...
- if we aren't so lucky
- if we are traveling in the boonies
- if it's 10pm on a Friday and a race in the morning
... then, what do we do?
Well,
we cry,
of course.
Because we didn't take the time when...
- the pressure was off
- we had all the time in the world
- our evenings were free for more than TV
... and learn a thing or two.
Not only that,
we got yet another latte,
instead of slowly piecing together the essential tools.
Trust me,
I know it's scary as heck to...
- loosen and tighten the headset
- replace the worn brake pads
- snug the bottom bracket
... the first time.
It's impossible not to think...
... I hope this holds, and I don't die.
That's why it's imperative to acquire these basic skills.
Because the day or night or adventure is coming at us fast, when...
... we need to be the mechanic who works magic.
===
Note: I'm not talking about the gnarly stuff, or replacing your shop or mechanic, just the basics that are beyond lubing the chain and pumping the tires.
===
162
7.5 hrs sleep
PushUps and PullUps
10 minutes recovery
30 minutes reading + Journaling
103
Strava
THE COLD-BLOODED KILLERS
Jul 18, 2024 TODD BROWN
THE LAST TWO DAYS OF THE TOUR have been great. Exciting racing, and major mental games. As one winner admitted...
... I did it kind of dirty.
All's fair in love and racing.
Today we saw Victor C make the final selection.
All three racers in the winning break were rotating,
But, one guy, Victor, was playing up his normal look of...
... Shift, this hurts! Not sure I can make it.
He just has that look on his face,
and in his body language,
all the time.
Which means we expect it,
and think it's normal.
Here's the dirty part.
He actually had great legs, and was feigning exhaustion...
... to lull the other two into not worrying about him.
One guy attacks,
one guy covers,
Victor wins.
The previous day the Yellow Jersey did what some have called a greedy, unnecessary, stupid move...
... the kind of thing that turns the public against a rider.
He didn't care about that.
In a post race interview he said...
... I'm not even sure why I do those attacks.
How did he keep a straight face saying that?
When he attacked second-placed Jonas,
he stood up and sprinted away,
sat down and looked back...
... let Jonas catch up, then dropped him for good.
In my opinion, that wasn't to gain the 10 seconds, that was...
... a calculated, psychological blow.
The kind of thing that he hopes will discourage Jonas the next two massive climbing stages.
Actually, I think it was for this year's race,
and all future races.
Some might claim Doing it dirty, I'd say...
... it's what cold blooded killers do to their competitors.
===
162.5
7.5 hrs sleep
1 Rip On RaceDay Circuit
30 minutes recovery
90 minutes reading + Journaling
105
Strava
THE CHANGING SANDS OF SUMMER
Jul 17, 2024 TODD BROWN
THE HEAT IS ON, and it's changing the ground we travel on. Muddy spring trails, and roads slick with snow melt, have given way...
... and we've gotta be vigilant.
I was reminded of this today, when I almost had an...
... Oh crap! moment.
Coming in too hot,
my front tire gave way,
then hooked up again and I stayed up right.
Normally, this particular trail is hard packed and I can push the tires harder.
Not now.
The sun and high temps have dried everything out.
The dirt is breaking down and turning sand and silt.
Similar treachery can hide on asphalt, too...
- if it's hot enough
- if it's been patched with tar
... it becomes soft, even slippery.
The point isn't to stay indoors, it's to...
... get out and learn to read the terrain.
===
Side note: I received two opposing responses to yesterday's communique...
From A.S.
- It's ok to get old.
- You might have an eating disorder.
- It's important to focus on muscle mass.
From J.C.
Thanks for the inspiration, especially for consistency. Love today's lesson.
My take...
- Have fun.
- It's fun to be endlessly fascinated with our own physical performance.
- Third, see #1
... thanks to both of these fine friends for reading, responding and caring.
===
163.5
8 hrs sleep
30 PullUps 90 PushUps, Dead Lifts, Shoulder Presses, Split Squats... and more.
20 minutes recovery
90 minutes reading + Journaling
105
Strava
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I HATE MATH!
Jul 16, 2024 TODD BROWN
MATH IS SO BRUTAL, and I hate it. Not because my brain scrambles the numbers, and that is something to hate. My disdain for math is due to...
... it's harsh honesty.
2 + 2 = 4
Popcorn + Pizza = Slow
I had plenty of time to think about this on my way back home after the weekly beat down...
... we call a social ride.
Why am I not going as fast as last year?
Why was last year slower than 6 years ago?
Specifically...
... Why has The Wall, turned into The Crawl?
According to Strava, I've done this climb 492 times.
You could say I know it...
... and, it know me.
My fastest time was...
- On a different bike
- 6ish years ago
- 5 lbs lighter
... a lot faster than today.
What does the math tell us?
I think the bikes are about the same, in terms of weight and power transfer.
The six years in between that PR and today, I have focused more on endurance than power. That might matter some.
And...
... according to ChatGPT, those 5 lbs require an additional 10 watts of power.
What I can't factor in there, because I'm too lazy to figure it out and don't really want to know the math...
... is fatigue.
But, that's the beauty of having 5 minute climb to hit every week...
- I can look at the result
- Do the math
- Adjust
... and see if new inputs yield new results.
I guess I do like math,
kinda.
---
164
7 hrs sleep
1 Rip On RaceDay Circuit
10 minutes recovery
60 minutes reading + Journaling
105
Strava
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DOES CADENCE MATTER?
Jul 15, 2024 TODD BROWN
WATCHING THE BEST OF THE BEST climb in the Tour de France, I can only make one conclusion, and it's based on...
... my most recent experiences.
Ya gotta spin it, to win it.
I think way, way, way back on my first road bike's gearing...
... 52/42 up front, 12-28 in the back.
We'd grind up everything.
It was crazy.
I'm absolutely in love with the my new bike's gearing...
... 46/32 up front, 11-40 in the back.
It's not just the fact that I'm spinning more,
the jumps from cog to cog are not as big as traditional road bike gear.
The purpose of this bike is dual - road and gravel.
It's a gravel bike,
with two sets of wheels.
The result is I'm spinning a higher cadence on the road,
and I have a bit of a taller gear set up compared to a gravel mullet set up.
What have I noticed specifically in the past few weeks?
Because I have lower gears that previously on the road...
... I'm able to keep my cadence higher and produce more watts.
It may not work for you,
but, it's worth experimenting and finding out.
Spinning = Winning
---
164.5 (weighing in on Mondays always gets me down)
7.5 hrs sleep (early flight)
1 Rip On RaceDay Circuit
30 minutes recovery
60 minutes reading + Journaling
101
Strava
A CHANGE OF HEART
Jul 14, 2024 TODD BROWN
UNLESS YOU'VE SPENT YOU ENTIRE LIFE doing endurance sports, you've probably had a startling experience. That first time, after logging the miles and time, and the nurse says...
... Wow, I haven't heard that before.
Alarm crosses our face.
Oh, don't worry.
What then?
Your heart, it sounds amazing.
And just like that,
we're dawgawn thrilled with what we've accomplished.
We've had a change of heart,
our beats are slow and strong.
It's a good feeling,
knowing our hearts are physically healthy.
We're putting in the work,
and getting the results.
But, what about our spiritual hearts?
What would a spiritual doctor say upon inspection?
Are we working as hard on the unseen dimension of our life...
... and what are the results we are looking for?
---
163.1
7.5 hrs sleep (early flight)
PullUps and PushUps
30 minutes recovery
60 minutes reading + Journaling
102
Strava
IN SEARCH OF HEAT
Jul 13, 2024 TODD BROWN
WITH CRUSHER CANCELLED TODAY, I decided to go in search of heat. Wouldn't be anywhere near the 90°+ temps of UT, or the adrenaline of a start line, but...
... we do what we can.
Gotta be honest,
it was a bit disappointing.
I wanted more heat, only hit...
- 77°
- 91% humidity
I wanted to bring more heat, only produced...
- Ave HR 144
- Ave PWR 182
I wilted over...
- 99 miles
- 5666' vert
... and that ain't what I was hoping for.
Yes, I'm super grateful for the effort considering...
... I could barely walk 7 months ago.
But, that's not us, is it?
We always expect more from our...
- bodies
- minds
- spirits
... it's who we are.
I have 8 weeks until the showdown with my A race.
What am I gonna do?
Keep...
- searching out the heat
- bringing my heat
- eating clean
... and recovering like a fiend.
This will be a fascinating journey.
---
163 lbs (pizza at 8pm before wife flew out for a week, time to go monk-like)
6.8 hrs sleep (early flight)
PullUps and PushUps
10 minutes recovery
30 minutes reading + Journaling
104
Strava
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THE IMPACT OF ORIGIN STORIES
Jul 12, 2024 TODD BROWN
WHEN WE'RE REALLY PASSIONATE, we dive into the history of our sport. The origin stories of the largest, most famous events...
... deeply inspire us.
We're more connected because the event's origin often mirrors our own.
For example, before BWR was an international success, it was a fun ride that some nut, MMX, decided it would be rad to add some unroading (his made up word, I love.)
I heard about it years later.
Tried some local dirt on my road bike.
Got hooked, got a gravel bike, got signed up for a BWR.
Ironman Triathlon can be traced back to 1978 in Hawaii, where Commander John Collins and his wife Judy pondered a friendly debate; who were the fittest athletes, swimmers, cyclists, or runners?
To settle the argument, they combined three existing races into one event.
Hearing about that, watching Dave Scott be reeled in by The Grip (Mark Allen), is all I needed to give it a shot...
... to see how fit I actually was.
The more I watch the Tour de France, the more I learn about it...
- the yellow jersey is yellow because the promoter owned a newspaper and printed it on yellow paper
- the original states were often over 300 miles long
- the mountain passes were mainly gravel roads
- smoking was for enhanced performance
- riders were self-supported
... I love it, wish I'd been there 100 years ago.
I imagine myself there.
Check out the nostalgic images my pal Brett Horton as amassed.
: https://pedalindustries.com/collections/nostalgia
---
161.8
8 hrs sleep
PullUps and PushUps
30 minutes recovery
90 minutes reading + Journaling
99
Strava
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LOOKING FOR A GREAT WAY TO GIVE BACK TO THE COMMUNITY?
Jul 11, 2024 TODD BROWN
THIS IS BOTH SELFISH and giving. Because sometimes we can do some good while looking out for ourselves and if our community is thriving...
... we're thriving, too!
All that is required is desire.
22ish years ago, we moved to a community with no group ride.
What?
Impossible!
So, we started one...
... every Tuesday morning.
My friend Shayne was part of a little group of friends a couple of cities away, over the years they've grown their Saturday meetup into a thriving group spanning multiple states...
... this week they're all meeting in Utah for a climbing camp.
Good ol' Dave took the reins of the local Tuesday/Thursday ride. Emails everyone when the start time changes...
... every summer, this is the hot afternoon ride.
Jim from the gym and Oz and Peter Aquino have all taken the time to record videos of the rides they do and post 'em for all to see.
Sethy had the gumption to invite all the clubs in LA, racers who warred every weekend, and join in an all clubs barbecue.
These are the little things that...
- foster friendship
- make us better riders
- faster racers
... and build the communities we love.
If this isn't happening in your town...
... all it takes is desire, and consistency.
---
Here's how far we've taken our Tuesday morning ride, we...
- have ride kits made every year
- annually recognize achievements
- hold an unOFFICIAL Tuesday Morning World Championship
... all in the name of fun, and kickin' each others lycra.
---
162.3
8 hrs sleep
PullUps and PushUps
30 minutes recovery
90 minutes reading + Journaling
101
Strava
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BRAINDURNACE IS REAL
Jul 10, 2024 TODD BROWN
I LIKE DOING EPIC RIDES AND RACES. Bunch of miles, lots of time, long periods between reloading nutrition and hydration, throw in some dirt or crazy climb...
... and voila, me happy.
It wasn't always that way, it took...
... a special kind of training.
Where you wrap your head around the idea of going longer than you ever thought possible.
My first real bike ride was 6 miles.
The next day, I got crazy and went 12 miles.
Six weeks later, my roommate and I rode 125 miles and about 10,000' of climbing.
It was so hard.
Our nutrition strategy consisted of water and whatever we could find at the country store...
... mainly Snickers and popsicles.
We...
- bonked
- cramped
- sunburned
... and decades later, were still charging.
Over time, I cracked the code to doing epic rides mainly by...
... doing a lot of epic rides.
Ludicrously long,
turned into that sounds fun.
Normal.
The mysteries were solved...
- rest
- pacing
- nutrition
- hydration
... and my brain, which controls my body, adjusted to the demands of the effort vs. freakin' out.
Sure, we gotta do the miles to do the miles, but...
... don't discount the mental gains being made.
Braindurance is real.
---
163.9
8 hrs sleep
PullUps and PushUps
30 minutes recovery
60 minutes reading + Journaling
103
Strava
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SO, THE RACE IS CANCELLED... NOW WHAT?
Jul 09, 2024 TODD BROWN
IT HAPPENS, NOT OFTEN, but it happens. We get registered for a big race, plan, train, upgrade equipment, secure lodging, make arrangements for work...
... and the race gets cancelled.
Now what?
That's my predicament as of yesterday.
Planned on racing Crusher In The Tushar this Saturday...
... forest fires shut it down.
Hoping all goes as good as possible for the first responders and property owners.
In the meantime...
... no need to let a good opportunity go to waste.
I'll treat this week the same...
- taper
- skip leg days
- get plenty of rest
... and get after it up on Saturday.
This will allow me to go through all the motions required to rip on raceday.
Thank heavens I have decades of experience opting out of travel insurance...
... I've saved so much money.
Losing the dough for 1 night in a hotel, getting 40% of my race entry back, was easy to swallow.
---
162.9
7.5 hrs sleep
PullUps and PushUps
10 minutes recovery
30 minutes reading + Journaling
103
Strava
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HOW TO DO BASE TRAINING CORRECTILY.
Jul 08, 2024 TODD BROWN
WE'VE ALL HEARD OF BASE TRAINING. You know, the period of time where we do a bunch of long slow distance. That is what you're thinking right?...
... pre-season, early season, kinda stuff?
Well, stop.
Just hang on a sec, because...
... that ain't gonna git 'er done.
We need to reframe what base training means, rather than simply logging miles we could/should also focus on...
- tweaking and adjust bike fit
- making sure all parts are in great shape
- dialing in our on and off bike nutrition
- setting sleep schedule to match raceday
- strength training
- yoga/stretching
- hydration based on weather/temps
- practicing our braking, cornering, sprinting
... miles are good, striving for perfection is better.
We shouldn't be stressed the week of a race any more than any other week.
If anything, we should be more relaxed.
Because our base, our foundation...
... is built on stone, not sand.
Wouldn't that be cool, to start out the year...
... working on perfecting our racecraft.
The perfection phase.
---
164
8 hrs sleep
PullUps and PushUps
30 minutes recovery
90 minutes reading + Journaling
102
Strava
CAN YOU HANDLE THIS?
Jul 07, 2024 TODD BROWN
IT PAINS ME TO WATCH REMCO EVENEPOEL race his bike. Not all the time. When he's going straight on smooth ground, he's a thing of beauty. Alone is even better...
... until he's served up a corner.
Oooof!
I cringe.
Here he is one of the fastest riders in the world, and he's getting gapped on every turn...
- losing time
- wasting energy
- getting shuffled backwards
... because he's just not as good of a bike handler.
He's not alone.
Plus, he's probably a million times better than us.
But, still?
Today, with all the gravel sectors, it was difficult to watch. Probably because, yeah, I'm a big fan.
We can't fix him,
he has improved.
We can fix ourselves,
we can get better.
Which begs the question...
... why are some people much better bike handlers?
And...
... how can we get better?
Here's my hit list...
- ride with faster people
- do more practice racers
- ask the fast kids how they do it
- YouTube has countless great videos
... hiring a coach is always the fastest way to improve.
---
163.8
8 hrs sleep
PullUps and PushUps
10 minutes recovery
60 minutes reading + Journaling
104
Strava
PLANNING TO GET CRUSHED
Jul 06, 2024 TODD BROWN
THREE YEARS AGO, I swore I'd never to the Crusher In The Tushar again. It's straight up, straight down, straight up. Forget who would...
... why would anyone ever go back?
Well, there are a few reasons...
- fomo
- redemption
- train for pain
... none of which are mine.
I have some insights after...
reviewing the course map,
planning my stops,
and nutrition
... and, I am pretty geeked up for it.
'Cause that stuff turns me on.
The planning.
Here's what I've got:
Start
1 Small Bottle (dump the bottle when we hit the dirt)
2 Big Bottles (finish another bottle before decent)
2-3 hours worth of gels/waffles (to augment the aid stations, I might ditch this and go with what is provided.)
Aid #4 51 miles - ETA 3:23
2 Big Bottles (it's only 90ish minutes, it's gonna be hot)
Aid #5 59 Miles - ETA 4:40
1-2 Big Bottles (depending on heat)
Finish ETA 5:40
That finish time is pretty optimistic.
I'm not as fit,
still struggling to get get back.
I do have a few improvements over 3 years ago...
- lighter bike
- lower gearing
- faster wheels and tires
... I'm really excited about the lower gearing.
I remember really battling the first 90 minutes of the final climb.
Pitches get up to 16%.
So, I purchased a 40 tooth front chain ring.
That gives me 7-10% lower gearing than my previous attempt.
Difference maker?
By the way, I truly appreciate the difference y'all have made in my life and the live of PEDALindustries.
We're completing 10 years in biz this month.
Tomorrow 7.7, to be exact...
... and that's pretty cool.
---
162
7 hrs sleep
PullUps and PushUps
10 minutes recovery
60 minutes reading + Journaling
106
Strava
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ALIEN TECHNOLOGY
Jul 05, 2024 TODD BROWN
IF ALIENS ARE HERE, if they've landed and given technology to human kind, if their aim is to make life better...
... I have the evidence.
And, I have questions...
- Should we use alien technology in time trials?
- Are TdF TT bikes faster than Kona TT bikes?
- Why introduce a different skill set?
... and answers.
First the evidence.
The bikes, helmets, positions of the racers on today's TT stage were outrageous...
... and speeds were insane.
In a good way.
Should we use alien technology in time trials?
Personally, I'm back and forth on this one. Probably because the closest I ever got to a legit TT bike was clip on bars and a TT helmet. It was way faster...
... but nothing like what we witnessed today.
That said, yes, I think it's super cool that on the Pro level alien technology is used to maximize speed, at the cost of bike handling.
However, on the amateur level, I prefer we all use road bikes.
There's already an arms race going on in lower level racing, I'd prefer to reign it in.
Are TdF TT bikes faster than Kona TT bikes?
I think this answer is simple.
Follow the money.
Which sport has the biggest budgets, largest fan base, most demanding sponsors?
Road cycling,
by far.
Not to say the tech at Kona isn't amazing, that the Ironmen and Ironwomen don't represent the cutting edge of sport, it's simple a money thing.
Why introduce a different skill set?
It's still riding a bike, but these alien tech bikes require unique skills in terms of handling, braking, sprinting.
At the Pro level, I love seeing different stars shine based on the changing demands of machines and terrain.
In fact, I'd freakin' love to see a straight up gravel stage,
with some sand sections
and single track.
No doubt it would give even more specialists a chance at the spot light.
Is it really alien technology,
from another galaxy?
I can neither confirm nor deny the possibility, just know this...
... our brothers and sisters at Kona have done more to push the TT boundaries than the UCI has in decades.
---
162
7 hrs sleep
PullUps and PushUps
10 minutes recovery
30 minutes reading + Journaling
103
Strava
FREE TO ROLL ABOUT THE COUNTRY
Jul 04, 2024 TODD BROWN
AFTER THE KIDDES RACED AROUND THE PARK, after kidding myself that one more pancake wouldn't kill me at the neighborhood breakfast, I was...
... awesomely free to roll about the country.
Free to...
- wear a patriotic kit, glasses, gloves and socks
- throw a leg over the bike of my choice
- ride wherever the wind blew
... free to do it however I wanted.
Free.
I stopped by the war memorial and read the names of locals who...
... sacrificed everything.
It's hard to appreciate when they are not here,
and I never knew them.
Just their names.
No stories,
or pics.
The plaques don't detail...
- how they lived
- who they loved
- what were their dreams
... only that it all ended too damn soon.
On the slow and easy spin home, I said a silent prayer of gratitude for the dedicated souls...
... who make our freedom possible.
---
161.2
7.5 hrs sleep
1 Rip On RaceDay Circuit
20 minutes recovery
90 minutes reading + Journaling
104
Strava
WRITTEN. OFF!
Jul 03, 2024 TODD BROWN
THAT CAT STANDING NEXT TO ME IN ALL BLACK WAS WRITTEN OFF, given up on, fired! Ever had that happen in a race? Races are microcosms of life. For some, our spirits darken, we believe the unbelieving. For others, there is...
... nothing but hope.
And, hope is all he needed.
While on the cusp of history, breaking the all-time record for Tour De France wins...
... Cav' experienced all the above.
Few thought he could win one more.
But, that's all it takes...
- Alexander Vinokourov wrote the check
- Mark Renshaw directed the team
- Michael Morkov lead the train
... to get our lycra off the ground.
They went for it.
Last year.
No dice.
A horrific crash ended the effort...
... not the quest.
They all regrouped,
and delivered today.
Record broken.
Because...
- Cav' believed
- The organization believed
... it was possible.
Only question is...
... who needs our belief in them today?
---
162.8
7.5 hrs sleep
1 Rip On RaceDay Circuit
20 minutes recovery
90 minutes reading + Journaling
103
Strava
---
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A DRIVETRAIN MAGIC TRICK
Jul 02, 2024 TODD BROWN
IN PREPARATION FOR BUILDING UP THE NEW QUIVER KILLER, I stripped a brand new chain. That's not too novel. Lots of smart people do that...
... remove the factory's sticky protectant.
What I did next took 5 days...
- filled up a ziploc bag with WEND wax lube
- dropped chain in there
- let it saturate
... the results are somewhat astonishing.
I've now logged 244 miles in 5 days.
(I must love this bike.)
The drivetrain is...
- nearly friction free
- squeaky clean
- silent
... still as sexy as when we met.
Planning to hit dirt for the first time tomorrow,
just gotta get gravel wheels runnin'.
I imagine after that it's somewhat dirty,
and probably making some noise.
Gonna be tempting to do that every few weeks...
- strip
- dip
... can't say enough about this method or this lube.
---
162.9
7 hrs sleep
PushUps and PullUps and Squats
10 minutes recovery
60 minutes reading + Journaling
105
Strava
A NEW NAME FOR AN OLD RULE || NO PUNCHING BELOW THE NECK
Jul 01, 2024 TODD BROWN
THOSE STUPID SUMMER COLDS are the worst. It's not cold. It's hot. We should be sweating, not clammy. Screaming for joy, not hucking up shiz. When colds happens...
... what's the rule for training?
It's simple.
Above the neck, ride like heck.
In the chest, get some rest.
So, did I do that?
Noooooooooo...
It was Saturday morning,
the fellas were gettin' together,
there was new bike to put through the paces.
I knew I was at that point of my cold that I'd either return feeling...
... I'm healed!
Or, be wasted the rest of the day.
I rolled the dice,
punched it numerous times with surges and sprints and climbs.
Quickly dropped.
Limped home.
Collapsed.
Too wiped to eat properly,
too miserable to sleep.
Every ride has the potential for...
- sprinting
- digging deep
- going all out for the PR
... but, they'll be no more punching when the cold is below the neck.
---
162.9
8 hrs sleep
PushUps and PullUps
30 minutes recovery
90 minutes reading + Journaling
102
Strava
NO ONE OF CONSEQUENCE
Jun 30, 2024 TODD BROWN
IF THERE'S ONE THING I DO NOT WANT when I show up to race, it's respect. Or fear. Or friendship. I'd prefer to be overlooked, considered...
... no one of consequence.
Don't mind lil' ol' me.
The greatest hero of all time operated that way.
He never showed his skill unless it was absolutely necessary.
He was...
- nice
- respectful
- played by the rules
... swung his sword with his right hand to give others a chance.
He was left handed.
We can learn a lot from the Dread Pirate Roberts...
- preparation
- mastery of skills
- flexible and creative under pressure
... it all leads to supreme confidence.
Never show it.
Own it.
---
162.4
8 hrs sleep
PushUps and PullUps
20 minutes recovery
60 minutes reading + Journaling
103
Strava
I HATE EXCUSES
Jun 29, 2024 TODD BROWN
I HATE EXCUSES, even the good ones. Especially, the good ones. The only excuse I ever loved was what we told the schools when we wanted to ditch...
... I have a dental appointment.
The rest,
suck.
Like the ones I wanted to use today.
I had positioned myself perfectly to make it up the worst 3 minutes climb on the planet.
Right behind the super fast cats.
The only chance I have is if I suck wheel into it,
and perfectly carry my momentum,
latch on the tail of the group.
Normally, I like to be just on the outside of the bunch as we hit the bottom.
This time, I rolled the dice and stayed in the center.
This is where the excuses get inserted...
... yawn...
... I missed the decisive move.
It's normal for me, I'm sure not you because you are smarter and braver and tougher...
... to let the excuses pour into my mind.
If only such and such...
... well, screw that!
I missed the move due to my poor positioning.
Plain,
and simple.
The reason I hate excuses is because they are debilitating.
Once they start pouring in the motivation wanes.
The drive stalls out.
We wanna quit.
Excuses suck,
like getting a root canal.
---
162.9
8 hrs sleep
PushUps and PullUps
10 minutes recovery
60 minutes reading + Journaling
106
Strava
A SKETCHY SIDE OF GRAVEL RACING
Jun 28, 2024 TODD BROWN
GRAVEL RACING ALWAYS BRINGS adventure. Most the time, we meet a bunch of new people, and discover miles of new terrain, neither of which...
... we've ever seen before.
And, that's the problem.
Not the people.
The terrain.
Well, kinda the people...
... the ones in charge of the dern thang.
Just today we were chatting about the Big Bear 50.
Last year, the course was...
- pretty fun
- mostly well marked
- from asphalt to gravel to single track
... sign me up for that again.
Just don't sign me up for the lack of signs the last 5 miles.
Yep.
5ish miles to go and all we could see were course markers for the other events going on the same day.
Which would be really really really sketchy if it was 25 miles out,
and we were in the middle of nowhere.
Oh, and we were unprepared.
But, I wasn't.
Neither was Smiley T.
Each of us had downloaded the course and simple pulled that page up on our bike computers.
On we went.
But, that's just the kinda thing ya gotta be ready for when racing in the wild. Because there's no...
- Street signs
- Landmarks
- Uber
... not really anything new.
We love...
- Adventure
- Nature
- Risk
... and jump at every opportunity to be tested.
---
161.2
7 hrs sleep
PushUps and PullUps
20 minutes recovery
120 minutes reading + Journaling
102
Strava
WHO'S GONNA WIN THE DEBATE?
Jun 27, 2024 TODD BROWN
WELL, IT STARTED THIS EVENING. The great debate between, two worthy competitors. In one corner, we have the establishment and in the other...
... a brand new approach.
Who will win?
The tried and true,
road bike for road and gravel bike for gravel...
or
... one bike to rule them all?
Here's what I can tell you after the virgin voyage on road wheels...
... the bike felt fantastic.
What I built, because I've wanted to see if it work forever, is a Specialized Crux with two sets of wheels.
There's a chance it turns into the proverbial...
... Jack of trades, master of none.
I've taken steps to mitigate that,
and I think they'll work.
- a set of road specific wheels
- a set of gravel specific wheels
- each set with Classified hubs
Even though it's a 1x12 set up, the special rear hubs act as a 2x12 drivetrain at the push of a button.
First impression...
... front deraillers will be a thing of the past.
The Classified system is much faster to shift,
can be shifted under a load of up to 1000 watts.
In the coming days, I'll test it on the road to see if it is as fast, or close enough, as my road bike.
I have little doubt it will be a great gravel bike.
And so the debate begins...
... is this bike a quiver killer?
---
162
8 hrs sleep
1 RaceDay Ready Circuit
20 minutes recovery
60 minutes reading + Journaling
103
Strava
HOW I LOST 6 LBS IN 2 A DAYS
Jun 26, 2024 TODD BROWN
C'MON, can you really lose 6 lbs in two days, without starving yourself or dying of thirst? There's no way that's possible, is it? Well...
... here's how I did it.
First, I fell completely off the wagon over the weekend.
Carboloaded after my big ride Saturday.
Did nothing on Sunday.
Woke up at 166.2,
Monday.
That's the easy part.
I mean it took some work to get off the couch and find the chips and cookies on Sunday,
but not much.
The hard part wasn't...
- eating more protein
- shunning pointless carbs
- or, being properly hydrated
It also wasn't...
- getting plenty of sleep
- hitting the weights
- or, riding the bike
... that was all easy,
and how I should be living anyway.
What was hard was...
- finding time for a 2 hour spin on Monday
- throwing down for 3+ hours Tuesday morning
- and then, lining up for an MTB race Tuesday evening
... all of which would be a joy on an individual basis.
But destroyed me half a lap into the MTB race.
If I had to boil it all down to a formula, it would be...
- eat real food
- do 2 a day from time to time
... for a quick jumpstart.
---
160.5
8 hrs sleep
1 RaceDay Ready Circuit
20 minutes recovery
60 minutes reading + Journaling
104
Strava
IT'S GENIUS!
Jun 25, 2024 TODD BROWN
ONE OF MY FRENEMIES invited me to lunch. He wanted to download all I know about the Tahoe 100 MTB Race. We're really good friends...
... unless we are shoulder to shoulder insight of the finish line.
Then, enemies.
It coulda been way worse than just giving some insights.
I thought he said Crusher, not Tahoe,
which I signed up for yesterday.
Phew, I wouldn't be faced with the hard choice of giving really bad advice or coaching him on how to throttle me.
How
the heck
could I divulge my hard-earned knowledge?
I've done Tahoe 4 times and more recently vs his once 12 years ago.
So, obviously...
... I'm a genius.
And, there's the nugget of truth.
When we do things a lot, we actually do possess a certain level of genius that would otherwise be unavailable to us.
And we discount it all the time, because it seems obvious and easy.
Here's an example.
When I set out to make the first RaceDay Bags™, all we had on the factory floor for the interior pockets was yellow nylon.
At first I thought Yuck!
Then I realized it was a genius idea because the yellow background makes it so easy to find everything.
If I wasn't already making bags, if I hadn't already struggled to find my HR monitor on the black background of my old bag...
... I never would have made the choice to always have yellow on our pockets.
What's your genius?
---
163.2
7.5 hrs sleep
PullUps and PushUps
20 minutes recovery
60 minutes reading + Journaling
104
Strava
IT'S TIME TO PLACE YOUR BETS
Jun 24, 2024 TODD BROWN
LAY TUR DAY FRANZ starts in 5 more days. All signs indicate it's gonna be a doozie. Nothing is normal about this one...
... so let's make some predictions.
It would be easy to say...
- Tadej in Yellow
- Jasper in Green
- Matteo (Jorgenson the 'Merican) in White
- Carapaz in Polka Dots
... and most logical as well.
If those were already taken...
- Jonas in Yellow
- Mads in Green
- Ayuso in White
- Yates (either one) in Polka Dots
If the underdogs had a chance...
- Remco in Yellow
- Cav' in Green
- Del Toro in White
- Pidcock in Polka Dots
If miracles occurred...
- Matteo Jorgenson in Yellow
- Sean Quinn in Green
- Sean Quinn in White
- Neilson Powless in Polka Dots
It all starts on Saturday, and I can't wait...
... been on a TV diet so I can gorge for 3 weeks.
Who are you pulling for?
---
166.2 (so far from my goal)
8 hrs sleep
PullUps and PushUps
30 minutes recovery
60 minutes reading + Journaling
100
Strava
I'M NOT SURE WHAT I'VE DONE TO DESERVE THIS
Jun 23, 2024 TODD BROWN
MY SURFERGIRL, bless her paddling heart, is pushing me to do something. This is a new one. She's never done this before...
... am I dreaming?
Rather than rolling her eyes as I justify yet another race,
rather than explicitly saying she'll never do another bike race disguised as a vacation...
... she said this.
I think you need to do some races.
What?!
Yeah, it's true.
While I love the enthusiasm,
it's got me scratching my helmet.
Huh?
Since my accident, does she...
- know I'm afraid to race?
- think I've lost my edge?
- care how I do?
... all/none of the above?
Today really set off alarm bells.
She, if you can believe this, suggested we go to the Crusher In The Tushar.
Yep.
Return to take another crack at what was brutal day on the bike.
- 69 miles
- 10,000' of climbing
Th last time I did it the heat (110 degrees) got the best of me.
Massive battle with cramps.
Barely able to finish.
I have to admit, it is a heinous course with potential infernal heat and would be good training at the least...
... revenge at the best.
My motivation,
prep for A race.
Hers,
I'm too chicken to ask.
---
164.2
8ish hrs sleep
No Strength Work
30 minutes recovery
180 minutes reading + Journaling
103
Strava
SHE'S GOT LEGS!
Jun 22, 2024 TODD BROWN
HONESTLY, I COULDN'T BELIEVE IT. I knew she was fast, being a National Champ and all. I knew I was slow, being, well, being me. But,...
... this was ridiculous.
What was happening????
Once summer hits f'reals 'round here, the cooler coast ride starts to draw the hitters.
The Hulk pinned it right from the start...
... the boys (n girls) we're back in town!
After carving through the roundabout and charging the rollers we caught a light.
Alf looked at me and said...
... Talk to me Goose!
I'm
hu uh hu uh hu uh hu
here.
It hurt so bad,
no words.
Meanwhile, Kody The Kid reminded us...
... the hardest 3 minutes you'll ever ride is coming up.
I hadn't posted a decent time on it in a year,
been getting shelled for months.
Could I make it?
PC made it with all the boys, well most of the boys, all the fast ones.
I could only watch as the lactic ground my cadence to a thud.
How the heck did she do that?
After chasing hard for 5 more minutes I caught a lucky break.
They hit a light.
I asked her handsome, nice, and barely sweating husband...
... Did PC make the whole thing with you?
(There's a short cut, and she looked like she'd just left the spa - fresh as can be.)
Yeah, she's on her e-bike.
Ahhhhh....
To be fair, she's dropped me there plenty of times, but not as easily and gracefully as today.
What was extra cool, was drilling it down the canyon, all strung out on her wheel.
All in all, today was an awesome adventure.
Great to be back again, and on the worst 3 minute climb in the county...
... the ol' diesel managed to crack 3 minutes.
I'll take it.
---
As far as training for the A race goes, this is a really good route. Finishes, after the group ride, on a hellacious hill, and takes me about 4.5 hours to get there. About the same amount of time I'm figuring Gravel Nats will take.
I did better on my calorie consumption. 5 bottles, 1/hour. First 3 had 300 calories. Last 2, 200. Better, but not good enough. I was fading on the final hour, and I think more calories will fix that.
That's exactly why we set up group rides, and C races. To figure out things like nutrition.
---
164.9
8ish hrs sleep
No Strength Work
10 minutes recovery
60 minutes reading + Journaling
103
Starva
ARE YOU FITTIN' KIDDING ME?
Jun 21, 2024 TODD BROWN
WHY DO WE IGNORE THE BEST ADVICE? I dunno about you, but the moment I'm outted as a lover of having fun on two-wheels I get peppered with questions. They all start out slow...
... like they're testing me.
And then I get it,
every time.
What kind of bike should I get?
It's a fair question,
just it's not the right question.
They already know they want an MTB or road bike or gravel bike or triathlon bike...
... they're asking me, what brand.
My answer is always the same.
If you're not sure you're really gonna be into it, the cheapest thing you can find on Facebook marketplace.
If you're totally gung ho, whatever the best bike shop in your town is carrying.
They're gonna need the support of a good community.
However, that is still the wrong question.
Not the answer they need.
When I tell them what they need, they always,
and I mean freakin' always,
nod their heads.
Oh, yeah, that makes sense.
Proceed to not take my advice,
and too often wind up with the wrong bike.
So, What kind of bike you get?...
... The one an expert bike fitter recommends.
People fork out real money,
on really bad bikes for them.
Don't be pennywise...
... be fit smart!
---
Have you checked out our travel bags?
https://pedalindustries.com/collections/all-travel-bags
---
164.7
7 hrs sleep
PullUps and PushUps
20 minutes recovery
120 minutes reading + Journaling
98
A THREE PLUG RIDE
Jun 20, 2024 TODD BROWN
IF YOU HAD A CHANCE to ride with your top training pal from 10 years ago, would you? Make it happen? Do whatever it takes?...
... let nothing get in the way?
This pal, retired from the sport.
The horror!
But, every now and again, I can coax him back on his bike and we spend some good time catching up...
... the wonderful two-wheeled way.
We rolled from his place,
through some dirt,
to a bike trail.
I promptly managed to get a fish hook in my tire.
Stopped,
pulled it out.
The magic of tubeless,
it sealed.
Not 90 seconds later I hit a perfectly place piece of gravel,
and punctured the tire.
Ugh!
Big hole.
Put in a plug,
aired it up,
no luck.
Put in another plug,
aired it up,
no go.
I'm outta air at this point,
but I must have taught him well because he's prepared.
Put in a third plug,
air it up...
... we're off, and riding.
There was no way we weren't doing this ride...
... now if I can just lure him back into riding regularly.
I miss hanging out with my oldest, son.
---
164.7
8 hrs sleep
1 Rip On RaceDay Circuit + extra squats
20 minutes recovery
90 minutes reading + Journaling
99
DERAILLED?
Jun 19, 2024 TODD BROWN
GRABBED THE MTB FOR DRTY WDNSDY. It'd been a few weeks. The chain started skipping around, and when I shifted down to get over the final steep little pitch...
... it jumped into the spokes.
Did it save my life?
Maybe.
I instantly came to a stop, panicked I'd permanently wedged it between the spokes and the cassette.
A second later, I noticed...
... a beautiful diamond back rattle snake sunbathing about 3' away from me.
Had I been going a lot faster,
had the drivetrain been functioning properly,
there's a good chance one of us would have been hurt.
Derailleur is a weird word.
It's French.
Before I got all hoitytoity roadie, I called it the shifter.
It shifts the gears, or derails the chain from one cog to the next.
Today, mine malfunctioned and derailled my ride...
... shifted my plans.
Which goes to prove not all derailments ruin the day...
... sometimes we just gotta take a breath and find the good in the situation.
---
164.9
8 hrs sleep
1 Rip On RaceDay Circuit + extra squats
20 minutes recovery
90 minutes reading + Journaling
101
CALENDERING
Jun 18, 2024 TODD BROWN
WHEN PLANNING OUT THE TRAINING, it's super helpful to have a large wall calendar. Smaller calendars are okay, too. For sure, avoid my go to form...
... the ever lame, in my head.
That's just plain...
- easy
- lazy
- dumb
... otherwise known as...
- winging it
- hoping
- unpro
... not us.
First, put in the milestones...
- Family vacations and events
- Work trips and commitments
... then, add in the A events.
Now, we can look at when...
- we can do the big training blocks
- it makes the most sense to have a rest week
- and a few B and C events that would be great prep
... that's the truly big picture.
The best way to visualize and predict the future.
---
We still have a few of these, and I'm blowing them out for $15, with free shipping.
---
164.7
7 hrs sleep
PullUps and PushUps
10 minutes recovery
30 minutes reading + Journaling
100
HAVE I BECOME THE MIRTHLESS MAN?
Jun 17, 2024 TODD BROWN
THIS WAS A WEIRD ONE, and I'm wondering if it's ever happened to you. A concerned reader reached out and said...
... I'm doing it all wrong.
All this training is supposed to be fun, and give me joy, etc.
According to this judge, I've missed the point.
I can't possibly be happy with all this dedication, striving, yearning to improve...
... and, I wondered if that's true.
You know what I think?
He's right.
People with low standards, set the bar low and can't relate to...
... people fascinated by what's possible, who set the bar impossibly high.
Riding fast...
... fascinates me.
If you relate, click here.
---
165.1
8 hrs sleep
1 Rip On RaceDay Circuit
30 minutes recovery
90 minutes reading + Journaling
97
IF YOU HAD A SUPER POWER...
Jun 16, 2024 TODD BROWN
AT THE PARTY FRIDAY NIGHT, the gist was to get to know each other better. We each drew a question about ourselves. I drew...
... if you had a super power what would it be and why?
You'd think it would be...
- to climb like a god
- sprint faster than a bullet trail
... something along those lines.
Today being Father's Day, I woulda settled for discipline...
- instead of hogging the delicious pizza we "split" last night
- rising to demolish a fresh apple fritter for breakfast
- snacking on the entire bag my favorite chips and salsa
- prying open the chocolate almonds in the bag
- going tyrannosaurus rex on a steak dinner
... was I desperate to restore my dad bod?
My actual answer to the question was to be a time traveler so I could...
- go back and visit my dad and grand fathers
- go forward and see our sons' families' families
... what could be better?
Oh, well, yeah, also go to the future to finally answer the question...
... what is the truly optimal tire pressure.
---
164.7 lbs (tomorrow's gonna be worse)
7 hrs sleep
PushUps and PullUps and Squats
10 minutes recovery
90 minutes reading + Journaling
98
COMPARING EVENTS AND INTERPRETING THE DATA
Jun 15, 2024 TODD BROWN
THREE OF THE LAST 4 WEEKS I've hit it pretty hard on Saturday. Twice on the road, once on gravel. All chasing much faster cats...
... doing all I can to hang on.
Today's was the biggest challenge...
... the most feared ride in these parts.
It's called Swami's, and is in the San Diego area.
One of the reasons it's so challenging is because that area has phenomenal athletes, and many of them are cyclists and triathletes.
The other reason, there is only one choice for a Saturday beat down.
I've pulled the data from just the blistering sections of the each day's workouts. Not the warm up or cool down or junk miles.
Below are my results.
Swami's
Two weeks ago, I chased my favorite national class offroad family... they just took 1st, 2nd, and 5th at MTB Marathon Nationals, today.
Gravel route
Three weeks ago, it was another very spirited gallop on the road.
Food Park
What can we see?
Work (kJ) was similar on the 2 road rides, the gravel ride was longer but when extrapolated a similar effort.
For all three rides, my Normalized Power (NP) was almost exactly the same.
A little bit lower on Food Park.
Average Power was highest on Swami's (223), the shortest ride, followed by the longer Gravel ride (216), with Food Park the lowest (200).
Max Power was similar on Swami's and Gravel (739, 730), and lowest on Food Park (653).
Ave Heart Rate, was nearly identical on the two road rides (155, 153) and a little lower on the longer gravel ride (145)... which also had some longish descents.
Soooooo... my fellow lovers of pain,
Which ride gives the best results when I'm searching for more explosive power in the 1-5 minute range?
While you're thinking about that, chew on this:
- I was dropped several times on Food Park but miraculously (stop lights) caught back on.
- On the gravel ride, I came off on most of the climbs, and reconnected on the descents.
- Today, on Swami's, I was shelled about 20 minutes in and rejoined after taking a short cut, then left behind again with 6-8ish miles to go.
My take away is that my fitness is rising, my ability to put out power is increasing and Swami's would be the best effort...
... if I could manage to stay on.
That used to be doable, terrible, but achievable.
My fitness, according to Strava is down 22% from a year ago and 29% from 2 years ago.
Considering it was almost zero in February, post injury, I'm pretty stoked and...
... looking forward to my next crack at Swami's.
What can I do better?
- Still need to carve off some blubber
- Coulda got better sleep last night
- More calories per hour
Now, what to do next week?
---
163.8 (I can do better)
7 hrs sleep
PushUps and PullUps and Squats
10 minutes recovery
30 minutes reading + Journaling
100
GOOD AND READY ARE NOT THE SAME THING
Jun 14, 2024 TODD BROWN
A LOT OF THINGS CAN HOLD US BACK FROM WINNING. Our talent, our equipment, our preparation, our effort...
... being good enough to win is likely not in question.
We often have what it takes to snag the PR, get up on the podium, win the group sprint.
But, we don't do it...
... because we aren't ready.
Could be our mental game,
we aren't hungry enough,
our doubts,
fears.
Other times, we straight up...
... forget to pack our shoes.
Doh!
Whatever the case, not being ready is strictly on us.
---
162.8
7.5 hrs sleep
PushUps and PullUps
20 minutes recovery
60 minutes reading + Journaling
98
FATIGUE MAKES COWARDS OF US ALL
Jun 13, 2024 TODD BROWN
THE HARDEST RIDE I DO ALL WEEK, isn't with the crew, isn't intervals, isn't some ridiculously epic PR I'm chasing...
... for most of us, we'd consider it a nothing burger.
Not me, here's why.
It's the Wednesday ride, on the heels of the blistering Tuesday ride.
By myself.
Zone 2.
3 hours.
What could be so hard about that?
The way I do it.
From the get go, I'm looking to get my HR right into the upper limits of my Zone 2.
Because I'm freshish, this means the power output is more in the tempo range.
One of my goals, is to never take the pressure off the pedals.
Flat, up, down, smooth, bouncy...
... I'm pedaling.
Focused on that target HR.
Last evening, as I rolled into the 3rd hour....
... I was exhausted and badly wanted to shut 'er down.
To quit.
My power HR was dropping and so was the power per beat.
My desire to pedal,
wilting.
I had a choice...
... stay on plan or head to the coast and coast home.
I chose to persevere because I know when September's event rolls around...
... I want to be prepared to battle fatigue.
---
162.3
7.5 hrs sleep
1 Rip On RaceDay Circuit
20 minutes recovery
60 minutes reading + Journaling
99
THE MAGIC OF AN ATHLETE'S LIFE
Jun 12, 2024 TODD BROWN
WHAT IS A RACE, REALLY? There's all the prep and training. Competitors who are teaming and tapered. A race director who's praying it goes off without a hitch...
... but, that's not the real showdown.
What a race is is a date on our calendar to find out...
... how fit and healthy we really are.
And, this is the magic of an athlete's life.
We actually have a plan, a timeline to follow...
... a deadline to bring it all together.
What are we going to find out at the A race?
Yeah, we'll discover if we're faster or slower or better or worse than the rest.
More importantly, we'll know we are doing everything we can to maximize our physical, mental, social and, yes, spiritual, selves...
... which puts us miles ahead of where we'd otherwise be.
To outsiders the resulting healthy glow looks like magic...
... to us, it's normal.
Because Every Day Is RaceDay.
---
If you like tapping into the power of reminders, check this out: https://pedalindustries.com/collections/id-bicycle-stickers-and-tags/products/ride-fast-id-bundle-copy
---
162.3
8.5 hrs sleep
1 Rip On RaceDay Circuit
20 minutes recovery
60 minutes reading + Journaling
101
ALL MY THOUGHTS ON AERO
Jun 11, 2024 TODD BROWN
HOW DOES AN UNDERFUNDED, overenthusiastic athlete figure out the intricacies of aero? No easy access to a wind tunnel, no pal on the inside, just YouTube...
... this is a real question.
And, today, I thought I got a real answer.
I went all in on aero.
- Kask Utopia helmet
- New Speedsuit prototype
- No cell phone bulging out the side pocket
This is the depth of my science.
I was the last cat with a chance to catch the leading 5 riders over the top of The Wall.
There was one rider that I could see in between me and them...
... according to Strava, I was 10 seconds behind Gouldilox.
A legit test ensued.
Generally, if I'm not right on his wheel he rolls away from me, even though we are nearly the same weight and build.
Sensations.
Aero helmets are oddly quieter than the others at 45.9 mph (per Wahoo).
The Speedsuit opening forms a perfect seal around my neck, and the fabric is cut so exact there is zero flapping in the wind...
... just the air flowing around my body.
It felt awesome...
... fast as heck!
Nearly two miles later, as I reentered the atmosphere, we linked up.
Looking back on it, while the ride seemed slowish today we actually posted pretty quick times.
How's that for sciency?
I'm taking this Ride Fast mantra pretty serious.
Check this out: https://pedalindustries.com/collections/id-bicycle-stickers-and-tags/products/ride-fast-id-bundle-1
---
162.3
7.5 hrs sleep
PushUps and PullUps
10 minutes recovery
30 minutes reading + Journaling
100
ON BEING SLIGHTLY BETTER
Jun 10, 2024 TODD BROWN
IMPROVEMENT CAN BE ILLUSIVE. Sometimes it's obviously happening, other times we wonder if we're moving forward at all. Here's how to know if...
... changes for the better are being made.
Where would we be if we...
- rode 3 more miles
- skipped dessert
- did 5 pull ups
- hit the hay 10 minutes earlier
- rattled off 15 push ups
- said no to one piece of bread
- spent 5 minutes on equipment maintenance
... every day?
After a year of this we'd...
- add 1095 miles
- skip 365 desserts
- do 1825 pull ups
- sleep 60 additional hours
- complete 5475 push ups
- go without 23 loaves of bread
- perform 25 hours of equipment maintenance
... and hardly notice a change to our daily lives.
Except, being slightly better each day means being...
... massively better a year from now.
---
162.8
8 hrs sleep
1 Rip On RaceDay Circuit
20 minutes recovery
90 minutes reading + Journaling
98
WE CAN'T WIN THAT RACE
Jun 09, 2024 TODD BROWN
TWO YEARS AGO, when I was going for my PR at Leadville, I was toying with the idea of a special jersey. It would contain something very stealthy. I tabled the idea...
... because I wasn't sure it work.
Now, of course, the concept is cutting-edge.
Which makes this idea...
... just like every race we stand no chance of winning.
What was the jersey idea?
Sewing in a sleeve to hold my hydration bladder inside the jersey vs a camelbak-style pack...
... which is exactly what the winner, and other pros, used at Unbound last week.
I wanted it because it seemed like it would be more secure, not bouncing around over rough terrain.
Aero wasn't on my mind at all, which was the claimed gotta-have benefit for the 200 mile gravel race.
Clearly it works,
clearly I gotta take a crack at it.
Which brings up the point about racing...
... we can't win a race, ever, if we don't show up.
Take the chance,
see what happens.
---
163.1
7.8 hrs sleep
PullUps, PushUps
20 minutes recovery
90 minutes reading + Journaling
99
THE REASON I'M NOT DOING 100mi TRAINING RIDES
Jun 08, 2024 TODD BROWN
GRAVEL NATIONALS IS IN 13 WEEKS. Last year's course for my age group was 90ish miles. One would think I should be doing 100 mile training rides...
... there's a better metric to use for prep.
Rather than try and match the mileage,
consider this info...
- The winners completed the course in just under 4.5 hours.
- Add to that, the there isn't a lot of climbing...
- ... 3500' over 90 miles is only 38'/mile.
- Way under my climby course barometer of 100'/mile.
- Most of the roads used look very smooth and fast, maybe a little sand.
... so, what am I gonna do?
That was the question I had this morning as I rolled out...
... how can I best mimic the challenge I'll face in Nebraska?
I had a route in mind that connected the fastest gravel stretches I can ride from home.
My goal was to ride race pace for 4 hours,
then refuel at the little country general store,
and take it easy for the 90 minutes it takes to ride home.
Things went mostly according to plan...
... until my right pedal exploded.
Yep.
2.5 hours in,
I stand up and hear a pinging sound,
looking down I can see the pedal is sliding out about 2".
That pinging sound?
All the teenytiny ballbearings hitting the frame.
First, we need to take care of our gear. I'd been running these pedals for over 2 years, and never done a lick of maintenance.
Bozo Nono.
Second, things can go sideways in a race, so I pedaled on.
Every few miles I'd unclip and kick the end of the pedal to get it aligned. This worked mostly good. I had to slow down a bit, but not much.
Me, being me, there was no way I was gonna quit when I was trying to test my body and figure out a good gravel course.
I arrived at the general store in 3:34,
26 minutes earlier than I'd hoped,
mainly due to skipping bouncy stuff.
That said, my normalized power for the effort was 236, which is pretty good given the pedal issues.
Along with figuring out a 4ish hour test course...
... I wanted to practice nutrition intake.
In race conditions I'd shoot for 3-400 calories/hour, and 1 bottle per hour...
- I downed 1.7 bottles
- 700 calories
... for those first 3.5 hours
This was a total fail.
Next time I do this test, I'll hit the sections I skipped and be on top of my nutrition.
For a first crack,
it was a good effort.
Not great.
One thing I'll be hoping for is some hotter weather.
Today was cool,
and overcast.
Heat will probably slow me down,
but, it could easily be in the 90's come raceday.
So, why am I not doing 100 mile training rides to prepare?
- We don't have endless gravel roads here
- Our local terrain has a lot more elevation gain
- I'm much more interested in being able to rip it up for 4.5 hours
Time in the saddle is a more important training metric for me, than miles.
---
162.3
8 hrs sleep
PullUps, PushUps, Presses
10 minutes recovery
30 minutes reading + Journaling
101 (finally broke 100!)
BREATH WORK
Jun 07, 2024 TODD BROWN
BREATHING IS A BIG THING when we're maxing out our capabilities. I've tried nose only, focusing on expanding my diaphragm, and belly breathing. I'd like to...
... blame the belly breathing.
That was my first attempt at improving my ability to process oxygen.
I shamelessly blamed that method for my potbelly and Surfergirl's constant request during photos...
... Hold your belly in.
I am!
It's hard to hold back 30 lbs of blubber.
I felt like The Little Dutch Boy,
only my dike was about to break.
During this belly breathing era, you know where your belly is expanding and contracting in an exaggerated fashion...
... me rubbing legs would wear off the anodized color on the sides of my seatpost,
and my knees would bounce off said belly.
Hard to be aero when belly is in the way.
Maybe belly breathing wasn't that effective?
It took about 5 years to change that.
Not the breathing,
the belly.
But, the most rapid changes happened when I decided to go for it on the local, hilly time trial through the canyon.
While I was shedding lbs,
my coach at the time,
insisted I change.
She wanted me to stop allowing my belly expand like a water balloon attached to a faucet...
... instead, focus on expanding my diaphragm.
Bring the diaphragm down to make room for my expanding lungs.
I didn't see the point.
However, when I did that, and it took some getting used to, I noticed I was more relaxed on the bike and breathing easier...
... when riding at threshold, tt pace.
To this day, I think about that era and occasionally find myself consciously practicing the technique.
As for the nose breathing, which she (the coach) also prodded me to do, I never got the hang of it when going at a pace above Zone 1. I do practice it when at my desk, or reading, or stretching.
It could be anatomical, or mental, or laziness...
... I gave it a shot.
The kids, in the pic above, can't remember the day Surfergirl snapped a pic of me 30 years agon, shirtless, bent over, holding their hands...
... Who were they with? I cluelessly asked.
I didn't even recognize myself when we got the pics back a month or so later.
Changing things like breathing and bellies is fun to try...
... and often makes a positive difference in performance.
---
162.1
8 hrs sleep
PullUps, PushUps, Presses
20 minutes recovery
60 minutes reading + Journaling
98
MUST BE NICE
Jun 06, 2024 TODD BROWN
WHY DO PEOPLE SAY THIS? It must be nice to be fit enough to do epic things, and go for long training excursions when you want. To which I always respond...
... it's not nice.
Because it's not.
It's freakin' GREAT!
Which is why we do it.
Saying No to...
- crappy food
- staying up too late
- wasting time watching stupid stuff
And yes to...
... living awesome lives.
Maybe they say It must be nice because we make it look easy.
And it is.
When we commit.
We're like race horses,
with the blinders on.
Our finish line is the fitness which results in us being better...
- parents
- lovers
- workers
- providers
- thinkers
- doers of good deeds
... than we'd otherwise be.
It's not nice...
... it's The Best.
---
162.7
8 hrs sleep
1 RaceDay Ready Circuit
20 minutes recovery
60 minutes reading + Journaling
97
THE GAMECHANGING GOAL
Jun 05, 2024 TODD BROWN
SOME GOALS ARE BETTER THAN OTHERS, and I think I know why. It's not that one destination is better than another, it's...
... what is required that matters.
Take my pal Roberto's goal for 2025.
He fell short of finishing a monster ride.
He didn't really fall,
he wasn't able to complete the route.
To say he's going to do the whole ride next year is massive because he quit before the final 5000' climb, which was preceded by 10000' of vert and 110 miles.
That ain't nothin'...
... and he's already planning to go for it.
The only way he's going to make that happen is to change his game.
He's got to be a heck of a lot fitter,
and up his bike handling.
That's what I mean with gamechanging goals forcing us to...
- change how we prepare
- eliminate useless activities
- increase time spent doing the right things
- think of entirely new ways to reach new results
... change everything.
Are gamechanging goals really better?
I think so,
they're the only ones that get me excited about what's possible.
What are my gamechanging goals?
- Take Surfergirl on a weeklong vacation to a dream destination (it's been too long)
- Double our sales over last year, even though we are only 5% ahead y.t.d.
- Compete (not just show up) at Gravel Nationals
---
163.1
8.5 hrs sleep
1 RaceDay Ready Circuit
20 minutes recovery
60 minutes reading + Journaling
99
MY STATS AND WHY I SHARE THEM
Jun 04, 2024 TODD BROWN
READER BURAK ASKED ABOUT MY STATS. I'd say it's personal, and I'm not going to share that data with anybody, especially a potential competitor. But, it's personal...
... and I want to be held accountable.
To you,
and to me.
Can't tell ya how many times I've wanted to fudge or skip...
... knowing it's public makes it very powerful to stay on course.
So, Burak, here ya go:
I'm 62.
163.8 lbs
This is my weight, first thing in the morning, not after a 100 mile bike ride in 100 degree heat without a water bottle or food. Tracking that number, at that time of day is super valuable. I've used the same app for years, and if i want to see what I weighed when I snagged a PR or had a good race, it's a tap of the screen away.
8.5 hrs sleep
This sleep number is the time I spend in bed. I used an app on my watch for a while, but it stressed me out so much my sleep got worse. I'm typically zonked within about 10 minutes of picking up the Kindle. Nightly sleep time has increased by 60-90 minutes since my brain injury.
1 RaceDay Ready Circuit
The circuit is comprised of PullUps, PushUps, Squats, Heel Raises, Toe Raises, Should Press and Nordic Leg Curls (look it up on YouTube). It takes me 15-18 minutes to do them all, at home, in my PJs, right after I stretch and do some meditation.
20 minutes recovery
Most morning I stretch and meditate for 20 minutes, and several evenings a week I'll hit the legs with the Hypervolt for 6-10 minutes. Occasionally, not as often as I'd like, I'll get a proper massage.
90 minutes reading + Journaling
After I do the stretch and meditate stuff, before the Circuit, I usually dive into some sort of uplifting and/or educational reading, followed by some journaling. If it says over 60 minutes, that's because I did more reading during the day or at night. I really like to read and learn.
95
That little number right there I added this year. It's my fitness score, according to Training Peaks. Strava has something similar. When I was finally able to start training again, my score was in the low 30s vs my high score from 2 year ago when I went all in on Leadville. Then, it was in the hight 130s. I've got a ways to go, and I'm super pleased and amazed at the progress I've made.
The only way for me to pull this off is to wake earrrrrrrly, 5am. That's early for me. I love it. The house is quiet and peaceful.
If you want to know more about this, and be held accountable click here... https://racedayripper.com/share/3ombFpNhXntNd8UB?utm_source=manual
... the key is not to be shy, jump in, introduce yourself, access the knowledge base.
---
163.6
7.5 hrs sleep
PullUps and PushUps
20 minutes recovery
45 minutes reading + Journaling
98
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