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HOW TO OVERCOME INJURY

I'VE BEEN ASKED TWICE TODAY if I had any feelings of Why me? after my brain injury.  And, how did I overcome that?  Well, good questions because...

... we all gotta battle through the shiz.

During the darkest days, I only had one thought.

How can I fix this?

We've all been dealt multiple bad hands over the years, and if we think about it...

... we often come through them stronger, better.

It never seems like it at the time.

Our challenges, I believe, are our challenges, for a reason.

As rotten as they appear...

... they are personalized gifts.

If they weren't for our benefit and didn't totally suck,
they'd be easy to overcome,
requiring little effort,
personal growth,
or change.

With that in mind, I set about studying and researching how best to recover from this unplanned set back.  

There's plenty of improvement still to be made...

... and that's exciting as hell!

---

166.7
8ish hrs Sleep
20 pullups 60 pushups 15 shoulder presses + other stuff
20 minutes recovery 
120 minutes reading + Journaling 
79


>

GIMME SHELTER

THERE AIN'T NOTHING LIKE A TAILWIND to blow the group to pieces.  The palms were bending, for sure...

... this one was gonna hurt.

It's counter intuitive.

But, it goes like this.

Alone, a tailwind feels nice.

A chance to tap lightly on the pedals and fly along.

In a group, it's whole different game.

The strong go to the front and drill it.

'problem is, there's no draft,
no place to hide,
no rest.

Which is exactly how it went down today.

Three of us were rotating.

Hard pulls.

It felt terrible,
and great.

Nobody else was pulling through.

I didn't blame 'em,
it was hard as heck.

I glanced back...

... gap was 30 feet.

Then 300 feet.

Then, a slight bend in the road,
an every so tiny gap opened, and...

... I was ejected.

Just couldn't close it.

No draft.

How was the ride back up the coast into the wind? 

Well, alone it woulda been a bear.

In the group, much easier.

Sure the brief moment pulling through stung a bit, then...

... it was right back to the shelter.

So, there you have it.

Tailwind, get on the front and get a gap.

Headwind, take it easy, nothings getting away.

---

168.4
9ish hrs Sleep
20 pullups 60 pushups 15 shoulder presses
20 minutes recovery 
120 minutes reading + Journaling 
78


>

DO LESS, AND OBSESS

CAN'T GET THIS CONCEPT OUTTA MY MIND, not because I've never considered it, because it's so darn rhymey. I coudn't say it better...

... Do less, and obsess.

Maybe I just needed to hear the message?

The idea of having 1 (one) 'A' race a year has always turned me on...

  • It's more fun to have one focus
  • dive into the nittygritty
  • get granular
  • geek out

... that's the shift I love.

Yeah, I might end up with a bike that's not good for much but a particular course,
training that is so specialized as to be worthless for everything else.

But, that's the point.

To be so singular,
to be uniquely prepared.

Then, and only then, I might have a chance...

... and that's all the hope I need.

When I'm that locked in, it's easy to treat...

... all other races as distractions at best.

Places to test...

  • equipment
  • strategy
  • training

... nothing more.

When I'm that locked in, it's easy to commit... 

... to training blocks and weight lifting.

When I'm that locked in, it's easy to see...

... the big picture.

To do less,
and obsess.

---

168.7
8ish hrs Sleep
20 pullups 60 pushups 15 shoulder presses
20 minutes recovery 
120 minutes reading + Journaling 
76


>

HE'S TRYING TO KILL ME

THE POOR WOMAN WAS RED IN THE FACE, if looks could kill her guide/date would be dead.  They'd just cleared a very overgrown jungle and were now pushing their bikes up a rocky stretch...

... who could blame her?

Who could blame him?

Sometimes our sense of adventure...

... is total nonsense.

I could only laugh.

Don't kill him here, you need to get home first!

They had a ways to go.

We have about 5 weeks to prep for the SurfNSummit.

Yeah, it's far.

Lots of climbing.

But, still I'm surprised at how many people misjudge what it takes.

Some, think it's just impossible to complete...

... usually my most fit friends.

Others, show up with what appears to be no business attempting it...

... but, hope and the desire to do something epic.

It's one of those Henry Ford moments.

Whether you think can, or think you can't...

... you're right.

So, if you think you can ride 100+ miles with 15,000+ feet of climbing...

... click here to check it out: 

https://pedalindustries.com/products/free-registration-for-the-surf-n-summit-california-5-18-24

---

168.2
9ish hrs Sleep
No Strength Work
10 minutes recovery 
120 minutes reading + Journaling 
76er 


>

AN OBSERVATION ON UNEVEN POWER BETWEEN LEGS

ONE OF THE SETTINGS ON MY POWER METER shows the power put out by each leg.  It can def ovewhelm for an entire ride, because we can...

... freak out about data we don't like.

It's on one of my Wahoo screens.

I see it from time to time on a ride.

Consciously trying to even out the power was annoying the heck out of me.

One leg was always stronger, unless I reallyreallyreallyreally focused.

Then, I had an idea.

Something to try, 
that I used to do.

This came to me when I noticed standing and climbing,
power was always 50/50.

Hmmmm.

What's the difference?

Then I noticed, 
same thing when it got steep and I really had to put out some power.

Well, that was nice to see...

... somewhat calming.

Hmmmm...

... how to do that all the time?

Welp, this is just an observation.

It might not work for you.

Meter could be mismonitoring, but this makes all the difference in the world...

... when I consciously focus on pedaling with the heels down.

What?

Really?

Yes.

What I think is happening is I'm eliminating a dead spot along the top of my pedal stroke...

... gonna verify with my genius bike fitter, Ashley.

---

167.3
8ish hrs Sleep
No Strength Work
20 minutes recovery 
60 minutes reading + Journaling 
78

 


>

THE WHAT AND WHY OF A PROPER EZ SPIN

I'VE BEEN TRYING TO GET THE LEGS TO COME AROUND, which means I had to actually dedicate myself to do some easy spins.  Because, like most of us it's just...

... darn hard to go easy.

Or, is it just me?

First off, what constitutes an easy spin?

Two things:

  • Low effort
  • High rpm's

How low?

Very bottom of Zone 2, or anything in Zone 1.

How high?

90-100+ rpm's.

Why?

Well, one of my early coaches called it a Rinse Ride for a reason.  

If we are really doing it correctly, 
our legs feel all clean and springy because...

... we rinsed out the crud.

Why else?

  • It's good on the brain
  • Takes the pressure off, simply relaxing
  • Great time to catch up with friends and chat while spinning

How long?

45-90 min seems about right.

The things we think about when we're just spinnin' ez.

---

166.9
8ish hrs Sleep
Just PullUps and PushUps today
20 minutes recovery 
120 minutes reading + Journaling 
73


>

EVER HAD THE CRUD BEAT OUT OF YOU, FOR REAL?

GROWING UP, we fought a lot.  We were too weak to do much physical damage, but there was plenty of pride and shame on the line.  It's not much different now...

... when we race.

If we truly get the crud beat out us by...

  • the course
  • the competition
  • our worse, ourselves

... there is only one question.

Did we really get it beat out of us?

Or, are we destined to get pummeled over and over again because...

... the crud is still there?

Is our diet a joke?

Do our handling skills still stink?

Does our bike squeak and wobble?

'Cause if that crud is still there, then...

... it's not beat out of us.

We've just learned to live with mediocrity...

... and that's just plain cruddy.

---

167.8
8ish hrs Sleep
2 Rip On RaceDay Circuits
10 minutes recovery 
120 minutes reading + Journaling 
74


>

IS IT TIME TO CONSIDER ROAD PEDALS FOR OFFROAD?

WHEN I WAS PRE-RIDING LEADVILLE a while back, the phenom who would shatter the course record floated by me as I labored.  He made it look so easy...

... was it the pedals?

99% of MTB racers,
dismount on that course. 

There is no way they'd sport road shoes and pedals,
even though they are...

  • Lighter
  • More aero
  • Offer better contact and efficiency

... because once fouled they're VERY difficult to get engaged.

Gravel,
is another deal.

Unless we are pushing the boundaries,
ripping single track,
slaloming sand...

... we're not going to dismount.

The only time would be if crashed,
or unclipped to rutter a turn.

In most gravel races,
that's not likely.

So, should we run the road set up offroad?

I have multiple friends who roll the dice in local XC races...

... and even the long, epic stuff.

It almost always works out great.

Worth the risk?

Up to you.

Worth testing?

100%.

---

167.6
7.5ish hrs Sleep
2 Rip On RaceDay Circuits
10 minutes recovery 
120 minutes reading + Journaling 
74


>

HAVE YOU EVER TRIED TRAINING BIG BLOCKS?

 A QUESTION CAME UP LAST NIGHT ON OUR ZOOM CALL.  Have you ever trained big training blocks like Keegan Swenson just posted.  Good question...

... does it work?

Maybe.

Here's what I can tell you from personal experience.

18 months ago, I was prepping for my insane time goal at Leadville.

I was really committed.

Holed up in Breckinridge all by myself,
for the month prior.

It's easy to be selfish with the time,
when you're by yourself.

The race is in August.

In July, I did..

  • 20 hours
  • 22 hours
  • 25 hours

... a lot more than my normal 10-12 hours a week.

It was very race specific training.

Lots of Zone 2.

Recovery
was key.

I came out of that in awesome shape,
and had the best race
of
my
life.

Does it work for everybody?

I have no idea.

But, I'll definitely do it again when prepping for a once in a life quest. 

----

168.9
7.5ish hrs Sleep
2 Rip On RaceDay Circuits
10 minutes recovery 
90 minutes reading + Journaling 
73

 

Do you want to Rip On Raceday? 


>

THINGS TO CHECK FIRST...

 THERE ARE A FEW THINGS THAT CAN MAKE OR BREAK a race, the chief being the bike.  Bikes don't win races, but they sure can make things a lot harder...

... or a lot easier.

As I went through my checklist, I found a few issues:

  • Rear brake pad smoked
  • Sealant dried out
  • Battery low

It's kinda nice to have brakes that work, especially with a ripping downhill like Saturday's.  

The course should be in pretty good shape, but that doesn't mean a small wire or piece of glass couldn't be a day-ender without sealant.

And c'mon...

... ya can't ride these modern bikes without good batteries.

And, I'm not just talking about the derailleur batteries.  Many of the shifters have their own small batteries.

I have made the mistake of not checking the shifter batteries.

Heck, I didn't even know about them until the start of the Filthy 50 a couple of years ago.  I didn't warm up, just saddled up and headed to the start.

Typically MTB XC start... everybody pinned to get to the single track first...

... I got there last.

Shifter was dead, I was spun out and then spit out.

15 minutes later, with some help from the mechanic on site, I was back at it.

Which is exactly why I came up with the RaceDay Bike Checklist, and made it into a sticker.

https://pedalindustries.com/products/raceday-ready™-checklist-stickers

For about a year now we've been shipping the stickers out with each RaceDay Bag purchase.  They're great for tool boxes and benches.

Here's a link to check 'em out: 

https://pedalindustries.com/products/raceday-ready™-checklist-stickers

----

168.7
8.5ish hrs Sleep
2 Rip On RaceDay Circuits
20 minutes recovery 
60 minutes reading + Journaling 
71

 

Do you want to Rip On Raceday? 

 


>

THE HEROIC MOVE

THERE'S A LOT OF GREAT RACING GOING ON.  Locally, regionally, internationally.  Sometimes we witness the unfathomable attack from impossibly far out, other times...

... a second or third wind, for the win.

By inches.

We shouldn't be impressed.

I'm mean,
it's cool.

We all cheer.

But the truth is the victory was secured long ago.

When nobody was cheering.

It was dark,
lonely,
cold.

The alarm was more drill sergeant, than fan.

In those moments...

... the heroes make their moves.

If we're lucky,
we witness the results.

---

169.1
9ish hrs sleep
No strength work today
20 minutes recovery 
180 minutes reading + Journaling 
72


>

IT'S LIKE THE SUN GOING UP ON ME

40 DEGREES, 80% HUMIDITY ain't nothing.  Combine that with a dawn start, the sun hidden behind the hills, and, well, when you're going 20+ mph in your underpants...

... it's bonechilly.

I left the knee warmers behind.

No vest.
No jacket.

Just arm warmers,
a base layer,
skull cap.

It's risky,
we might freeze,
this is how we do it...

... when we know sunny times are ahead.

So are they?

Whether we are enjoying the longer days,
recovering from an injury,
just getting back at it...

... we hope and plan for...

  • better fitness
  • decreased fatness
  • all things to improve

... it's a process.

And, we know it.

Just like the sun coming up, 

we imperceptibly rise to the occasion.

That's how today was for me.

Still got dropped,
but made it a little further.

I'll take it. 

Here's a snapshot of where things stand.

There's nothing like a good fitness journey.

How's yours going?

---

168.7
8ish hrs sleep
10 Pullups 30 Pushups
20 minutes recovery 
120 minutes reading + Journaling 
73 (per training peaks)


>

MY DUMBEST PREDICTION YET

PARIS-ROUBAIX IS SUNDAY.  I can't wait.  It's always so fun to watch, and such a battle of machine, mind, and bike handling.  Lots of drama, and this year...

... is starts before the famed Arenberg Forest.

The forest is always crazy.

Mud.

Cobbles.

A massive battle for the front ensues for those who want the best chance of getting through with the lead group...

... unscathed.

This year, the organizers decide a chicane right before entering the forest would be a good idea.

Less dangerous.

I looked at the layout.

Here's my prediction.

Rather than racing for the forest entrance to avoid carnage...

... they will race to the chicane.

And...

  • have plenty of lycra on the pavement.
  • or in the barriers
  • or both.

... I hope I'm wrong.

Then, we have to wonder, at least I do, what is the point of racing?

Call me crazy, but I think part of it is to show bike handling prowess.

We're still gonna see it with the chicane.

Just seems like a little chicanery...

... to appease, who?

---

169.1
8 hrs sleep
15 Pullups 50 Pushups 40 Shoulder Press... no legs today.
20 minutes recovery 
120 minutes reading + Journaling 
69

Do you want to Rip On Raceday? 


>

BLOOD. WORK.

DON'T BE LIKE ME.  Because I never get sick, I never go to the doctor.  Which meant I never had my blood work done.  You're too smart for that...

... here's why.

By regularly getting the blood work done, we have a baseline for "our" normal.

I don't have that.

When I had the brain injury a few months ago,
things changed.

The brain is our command center, telling the body what to produce and control and do, etc.

A brain injury often causes issues with how the body is regulated.

Today, we reviewed my blood work which was drawn a few weeks ago.

Some markers are out of range - too high on some, too low on others.

Bad news is...

... I have no reference point of "my" normal.

Could be genetic, could be from the injury.

Good news is...

... we know where I'm at, and have some corrective measures to take.

Bonus, most indicators are positive for my body, and with my overall health.

Dr. Cory King, my functional health doctor from Encinitas, went over it all with me.

Nothing too scary...

... but definitely areas to not ignore.

Things like cholesterol levels, vitamin levels, etc. that can have negative effects if left untreated.

So, we'll chock this up as another blessing from my brain injury.

Regardless of your awesome health.

Find out where you are at,
things can probably be improved.

Consider this a gentle and loving nudge from me to you...

... get the blood work done.

---

169.4
9 hrs sleep
1 Rip On RaceDay Circuit
10 minutes recovery 
120 minutes reading + Journaling 
70

Do you want to Rip On Raceday? 

 


>

CHEAT CODE

HERE'S A DIRTY LITTLE SECRET.  Okay, maybe it's not all that dirty but it is secret and fact is it's...

... a cheat code for life.

There's a reason we get out and do our thing.

Sure, it's great to be in shape.

Have that come what may attitude.

Fact is, even though the fitness is great...

... there's something better.

  • The problems we solve
  • Ideas we come up with 
  • Freedom to think

We often, nearly always, return...

... renewed.

Ready

To

Kicka$$

Even when,
especially when...

... we've rung out our body's energy supply.

---

169.1
8.5 hrs sleep
1 Rip On RaceDay Circuit + extra pull ups and pushups
10 minutes recovery 
60 minutes reading + Journaling 
70

Do you want to Rip On Raceday? 


>

STRUGGLING WITH WEIGHT... TRY NOT

SINCE MY AWESOME START TO THE YEAR, knocking myself out and spending a 5 days in ICU, my metabolism has changed.  This is not uncommon, given the standard protocols...

... and now I'm pissed.

I didn't ask for this, and that is not the problem.

I haven't asked for a solution.

I have forgotten my own wisdom.

Well, on the eve of my bday, yesterday, I was asked...

... What do you want?

Get my lycracovered buns back in fighting shape.

I went to bed with a question...

... How do I get back to my normal, leanish self?

I woke up with an answer.

A book recommendation appeared on my Kindle.

Feast., Fast. Fit. by Fred Duncan.

It wasn't new information for me.  

Heck, I preach it.

It's worked in the past.

I believe it will work again.

The lesson?

It isn't get on the diet train...

... it's ask the right questions,
and expect answers.

  • How can I get lean?
  • How can I climb faster?
  • How can I stay cool in the blistering heat?
  • How can I complete a century without bonking?
  • How can I reduce the drag created by my bike and body?

Try not.

Ask or ask not.

---

170.3
8.5 hrs sleep
1 Rip On RaceDay Circuit + extra pull ups and pushups
10 minutes recovery 
60 minutes reading + Journaling 
70

Do you want to Rip On Raceday? 


>

THOU SHALT CARE FOR THY HANDS

TAKING CARE OF THE HANDS is importante.  Road, is pretty straight forward.  So is MTB.  Gravel, well, it's got it's own challenges...

... what can we do?

I've seen plenty of ruined hands...

  • brutal gripshift blisters
  • palms filled with asphalt gravelly stuff
  • a thumb's skin pealed from under the nail past the first knuckle

... all of it could have been spared with gloves.

Personally, I prefer very lightweight fullfinger gloves.

But, that ain't gonna help on the gravel bike.

No suspension.

What can we do?

I double wrap my bars with a good soft tape.

  • helps with vibration
  • displaces pressure points across a wider area

I was reminded of how great this is just last week.

It'd been a while since I'd ridden the roadie, been riding the gravel bike on and off road a ton.

As soon as I got going the bars felt weird.

Sharp.

Oh yeah, the single wrap bar.

It's lighter.

More aero.

But, I'd never go back to a single wrap on the gravel bike.

---

170.5
8.5 hrs sleep
1 Rip On RaceDay Circuit + extra pull ups and pushups
10 minutes recovery 
120 minutes reading + Journaling 
67

Do you want to Rip On Raceday? 


>

WHICH NUMBERS ARE WE CHASING?

THERE'S A BIG DIFFERENCE between the kinds of numbers some of us focus on putting up.  Some chase big power numbers, while others chase small numbers...

... what's the corresponding motivation?

You know.

Are we more interested in the low numbers: 1st, 2nd, 3rd...

... or, increasing our own personal power numbers?

Do we need everybody to see us on the podium...

... or, are we thrilled when we privately snag a new PR?

We can go out to the race,
or we can design our own incredible adventure.

We can train to beat everybody,
or our training can help us live our best lives.

They're not necessarily mutually exclusive,
there are four seasons for a reason.

---

169
8.5 hrs sleep
No strength work
10 minutes recovery 
120 minutes reading + Journaling 
67

Do you want to Rip On Raceday? 


>

IS IT TIME TO STOP BINGING?

SATURDAYS ARE MY DAYS.  All week long, I look forward to getting up early and rolling out with no particular plan but wasting time via hours in the saddle...

... I call it binge riding.

Not today.

It was raining

When that happens on the 6th day of the week,
my day,
I'm typically grumpy.

This time,
I was looking forward to it.

Why?

Honestly, I'd been binge riding too much.

Too many days in a row spent
slipping out after work
staying out too long...

... the time change being my enabler.

I was unconsciously due for a break.

Some call it overtrained...

... overbinged is more accurate,
for me.

---

168.2
7.5 hrs sleep
Lots of pull ups, pushups and squats.
10 minutes recovery 
180 minutes reading + Journaling 
68

Do you want to Rip On Raceday? 

 


>

THE OL' WHAT IF YOU KNEW...

THESE TWO PUNKS SHOWED UP TO MY HOUSE, and dragged their dear ol' dad out for his favorite thing.  Riding MTBs with them...

... that wasn't the best part.

Sure, it was fun to keep up with 'em.

Mostly.

Then, completely overdoing it at Cheesecake factory.

The best part was dropping by the Audi store...

... and hotrodding around in a $70k RS3.

So.

Dang.

Fast!

It's good to get in the dream car, and throw it around some corners...

... to keep the dreams alive.

But, what if it wasn't a dream.

What if... 

... you knew you could PR any segment, win any race?

What would it be?

If we don't know,
can't quickly answer the question..

... likely not going to happen.

But, 
what
if 
we
knew...

... then,
what would we do with today's training?

---

1680
7.5 hrs sleep
1 Rip On RaceDay Circuit
10 minutes recovery 
120 minutes reading + Journaling 
69

Do you want to Rip On Raceday? 


>

JUST BECAUSE IT'S FREE MEANS...

SO MUCH INFORMATION, and so much of it free.  Free is a weird price, because we know it's gonna cost time and there's probably...

... an ask down the road.

Don't be fooled.

Sometimes the really expensive stuff is great,
sometimes it's terrible.

Same for free.

Price is a signal.

Should we be swayed?

I recently got an offer to save 30% on a $6000 frame.

6K!!!...

... must be awesome.

Maybe.

But, how do we know?

Really?

The glossy magazine ad?

The pro riding it to a win?

It can be frustrating.

When it comes right down to it, most of us...

... are swayed by our friends' reviews.

Like these -> https://pedalindustries.com/pages/reviews...

... which I'm extremely grateful for.

---

168.3
8.5 hrs sleep
1 Rip On RaceDay Circuit
20 minutes recovery 
120 minutes reading + Journaling 
69

Do you want to Rip On Raceday?

 


>

DOES YOUR DOG BITE?

THE GREAT INSPECTOR CLOUSEAU encounter with a dog is classic.  The dog is off leash, he asks Does your dog bite? The answer is, No.  He bends to pet the dog...

... only to have the dog viciously latch on to his hand!

I thought you said your dog does not bite?

That is not my dog.

I thought about that since Surfergirl has...

  • demanded
  • pleaded
  • asked

... that I let her track me on my rides.

I feel like a dog on a leash.

The Jason Bourne in me wants none of that.

There's nothing to hide,
when I ride.

But, really?

She does have a point.

I often venture into the wild.

Signs with warnings of mountain lions and snakes about.

Trails are often treacherous to the bike, 
and potentially me.

Humans few and far between.

If, if, if I should need a rescue,
which I never have...

... I'll just need two things.

A cell signal...

... and a friend who cares.

It's kinda romantic when ya think about it,
guess we're doing all right. 

---

168.2
8ish hrs sleep
1 Rip On RaceDay Circuit
20 minutes recovery 
120 minutes reading + Journaling 
69

Do you want to Rip On Raceday?


>

HOW MY LITTLE PRACTICE LOOP TOOK ME DOWN

I SET OFF TO POUND MY PRACTICE LOOP.  The profile is jagged, lots of single track, and...

... I'm trying to crack 90 minutes.

Today's failure is why it's so important to practice racing.

Here's the dill.

This course is very hard to stay fueled on...

... almost impossible to drink, forget about eating.

Which meant I was tuckered out, with 4 miles to go.  The last 30ish minutes are pretty dern steep.

With about 20 minute warm up,
winging it on 1/2 bottle and 100 calories was a weak effort.

Just not enough.

Strava called a Massive Relative Effort, 
giving the workout a score of 192.

I'll try it again in a couple of weeks.

This time with 400 calories, 
and 30 ounces of water,
in a Camelbak.

There just isn't time to suck on a bottle,
the bladder hose is easy to grab,
and once in my mouth,
handsfree.

Ya can't figure that out without simulating what ya might be racing...

... in real world conditions.

---

169.1 lbs (dropping some of these will speed things up, too)
8ish hrs sleep
1 Rip On RaceDay Circuit
10 minutes recovery 
120 minutes reading + Journaling 
67

Do you want to Rip On Raceday?

 


>

SPEED AND BRAKES, NOT ALWAYS OBVIOUS

THERE'S A TECHNICAL, ROCKY SECTION on part of a local trail.  First-timers walk it, new riders use a slow approach, locals...

... let it rip.

They know something.

Speed makes it much easier to glide over the the treachery.

It's counterintuitive.

Disc brakes are the same way.

They rub.

We pry 'em apart and reinsert the wheel.

Soon into the ride they are rubbing again.

Why?

The pads are worn out.

You'd think they would stop touch the disc or barely work when running thin.

That's the way rim brakes work when the pads are worn down.

Not discs.

Counterintuitive.

Which why we alwaysalwaysalways check our brake pads before a race...

... so we hit the tricky stuff with speed.

---

167.9 lbs
8ish hrs sleep
1 Rip On RaceDay Circuit
10 minutes recovery 
120 minutes reading + Journaling 
66

Do you want to Rip On Raceday?


>

DO YOU D.H.T.?

 WE MAY NOT BE PRO.  Our equipment may be lacking, our preparation woeful, our  focus far from singular...

... which makes it all the more impressive.

When we, you and me...

... Do Hard Things.

Just like the pros,
but on a whole other level.

They level up,
get a pay check.

Our objective has nothing to do with money, and...

... everything to do with commitment.

Here's the cool part.

People see it.

Our family, friends, work associates, neighbors, etc.

They get inspired.

Maybe not to ride 100 miles or run a marathon or do an Ironman.

Doesn't matter.

The ability to D.H.T. can be applied to anything...

  • changing diapers in the middle of the night
  • studying instead of clubbing
  • making 100 cold calls/day
  • working 80 hrs a week for a season
  • pushing a car off to the side of the road
  • leading volunteers to repair after a disaster strikes

... once we learn we have it within us.

---

169.1 lbs
8.5 hrs sleep
No strength work today
10 minutes recovery 
180 minutes reading + Journaling 
66

Do you want to Rip On Raceday?

 


>

WE NEED A METRIC FOR THIS

THE FIRST TIME I SAW SHIMANO'S INTEGRATED SHIFTING, dubbed SIS, I knew there was no chance in a sprint without it.  Sure we'd perfected the lost of art of...

... sprinting, letting go of the handlebars with one hand to shift.

But, what was the point?

It was useless.

Shimano changed the game, all because...

... Gripshift had changed the game.

Gripshift morphed into SRAM.

Shimano gave us electric shifting.

SRAM did it better with wireless.

How is that my new Kindle got me thinking of this?

Simple.

Kindle changes the reading game.

Which got me thinking about another game changer, Training Peaks.

It's pretty cool.

All kinds of data.

But, one metric is missing and would...

... be so funny to have.

A measurement for how bad a ride sucks...

  • Freezing rain
  • Frying pan heat
  • Mile long hike-a-bike
  • Gail force headwinds
  • Countless mechanicals

... indicating our badassness for getting it done,
not quitting.

For example, we rolled the dice this morning on a 38% chance of rain.

No big deal, right?

3 hours in, we face another hour of driving headwind and relentless rain...

... the suckometer was needling past halfway.

  • Hands were edging towards inoperable.
  • Too wet and involved to eat carbs
  • Feet sloshing

Not terrible.

But, somewhere on the ride data it woulda been nice to see...

... the badassometer read out.

Just fer fun.

See where the day's suckiness ranked against other such rides over time.

Time to go back the Kindle...

... under the blankies.

Me still cold.

---

167.9 lbs
7.5 hrs sleep
Just pull ups and push ups
10 minutes recovery 
120 minutes reading + Journaling 
67 

Do you want to Rip On Raceday?

 


>

LEARNING TO RIP FROM MARCH MADNESS

BALL AND STICK SPORTS are typically concerned with, and built around, offense and defense.  How do we...

... apply that thinking to our endurance addictitions?

Do we have offense?

Defense?

Yep.

Offense

  • Riding, running swimming time
  • Weight lifting
  • Racing and competitive group rides
  • Upgrading equipment - new, shiny stuff
  • Hiring a coach
  • Fine tuning the bike fit
  • Developing our handling skills

Defense

  • Recovery work
  • Sleep
  • Proper nutrition
  • Accountability partner(s)
  • Equipment maintenance
  • Stretching
  • Allies to work with when falling behind

And before you say I've misplaced one of those, we all know...

... the best defense is offense and visa versa.

That's not the point.

The point is to figure out...

... how to incorporate a great offense and defense in our limited time.

---

167.8 lbs
8.25 hrs sleep
Just pull ups and push ups
20 minutes recovery 
180 minutes reading + Journaling 
62

Do you want to Rip On Raceday?


>

TWO OF LIFE'S MYSTERIES

THERE TWO MYSTERIES THAT SCIENCE can't explain.  AI doesn't have the answer, either. But's they are facts just the same.  For example...

... why do beginners get all the flats?

Riddle me that one LycraMan.

You know it's true.

You know if you invite a new, excitedtobethere, rider along, there's gonna be a flat.

Waywaywayway more often than the experienced riders will experience.

Makes no sense.

Just like why more bike shops don't have a comfy couch to wait for that...

.... just a few more minutes...

repair.

Maybe a coffee table showcasing

  • A colorful catalog of their favorite products
  • Samples of their go to sports drinks or things to chomp
  • Gotta have tools to check out

I was thinking of another mystery as I swapped out my worn disc brake pads...

... why more of us don't learn the basics of maintenance. 

---

168.7 lbs (the struggle is real)
8.25 hrs sleep
1 Rip On RaceDay Circuit + extra pull ups and push ups
20 minutes recovery 
180 minutes reading + Journaling 
63

Do you want to Rip On Raceday?


>

THE PRIDE CYCLE QUEST

WHAT HAVE YOU DONE THAT YOU'RE PROUD OF?  Could be anything, but let's stay on point with athletic endeavors because it's important...

... to harness this concept.

The Pride Cycle Quest.

It's also dangerous,
if we let it get the best of us.

For me, at least, it's all about the quest.

Can I do it?

And, it's a cycle...

  • Pick the outrageous result to chase
  • Train for it.
  • Do it.

... and pick another quest.

I don't really care if anybody else thinks it's cool,
so few understand us anyway.

It's internal.

Am I proud of that result?

It's only dangerous if we are chasing likes and kudos and cheers...

... from the world.

It's not about that.

It's about the quest.

It's personal.

I'm happiest when I have at least one per year.

That's my cycle of pride.

---

167.9 lbs 
7.25 hrs sleep
1 Rip On RaceDay Circuit + extra pull ups and push ups
10 minutes recovery 
60 minutes reading + Journaling 
62

Do you want to Rip On Raceday?


>

CHASING GHOSTS

PATHS BECOME TRAILS, trails become roads, roads become highways.  It's evolution, and underneath it all are the ghosts...

... who got it started.

We think we're blazing a trail,
when we are really just going along with the crowd.

I was thinking about the day my longgone granpappy came to watch me race a criterium.

It was all new to me.

We wizzed past him every lap.

But, the laps were long...

... and he could barely see at that stage.

Afterwards, he told me how it was years before, when he was young.

I thought it would be in a velodrome and I'd be able to see you entire race.

Clueless me had no idea velodrome racing was the only bicycle racing 100 years ago.

Prior to that, it was racing bicycles long distance, on dusty...

... gravel roads.

In other words, we gone from...

  • gravel
  • to velodrome
  • to road
  • to bmx
  • to mtb
  • to gravel

... so why is gravel "new"?

It's not.

We're all just chasing ghosts who've gone before.

---

168 lbs 
8.25 hrs sleep
1 Rip On RaceDay Circuit + extra pull ups and push ups
10 minutes recovery 
120 minutes reading + Journaling 
62

Do you want to Rip On Raceday?


>

THIS AIN'T NO TIME FOR FOOLING AROUND

WHAT IS THE BASELINE?  The minimum effort to do and consider the week a win?  It's important to have the least acceptable effort in mind...

... and make it happen.

Riding in the rain will make you think things like that.

Like, why the heck am I doing this?

Which is exactly what I was thinking as the skies opened an hour away from home.

Because I made a plan.

A public commitment.

Accountability.

Yesterday, in the sunshine and 72 degrees I committed to do the following this week:

  • 15 pull ups, 50 push ups, 10 squats daily
  • Ride 14 hours this week
  • Drop 3 lbs 

Easy to do when the weather is good, 
and the day lazy.

The public commit was to the RaceDay Rippers,
who also hold me accountable each week when we check in.

I'm two months out from my next quest, the SurfNSummit.

The plan is on my RaceDay Calendar. 

Some say Show me your calendar and I'll know what important to you...

... and yes, Date Night better be on there each week.

We have a few of the Giant RaceDay Calendars left, and you can save 25% since a quarter of the year is nearly past by using promo code:

CAL25OFF

https://pedalindustries.com/products/pedal-black-2024-giant-raceday-calendar

Here is the code:

CAL25OFF

Nod to the great Talking Heads for the inspiration

This is ain't no party, this ain't no disco, this ain't no time for foolin' around

---

168.9 lbs 
9 hrs sleep
1 Rip On RaceDay Circuit + extra pull ups and push ups
20 minutes recovery 
120 minutes reading + Journaling 
59

Do you want to Rip On Raceday?


>

HOW TO STAY SLOW...

IT'S SUPER EASY TO STAY SLOW, and just as easy to stay fast.  To stay slow, do what your slow friends do and...

... expect to get fast.

The problem with actually getting fast,
nobody gives you credit.

For the most part, they can't see or appreciate, and will never know...

... how hard we work.

And, we've got to be okay with that.

To commence,
recognition be damned.

To be fast, do what you fast friends do...

... and expect to get fast.

Do.
Expect.

---

168.4 lbs 
7.5 hrs sleep
Push Ups and Pull Ups
10 minutes recovery 
60 minutes reading + Journaling 
58

Rip On Raceday

 


>

WWDGD?! - 25 WEEKS TO GO

I FELT GOOD ENOUGH THIS WEEK TO DREAM of getting my fitness back and setting unrealistic goals.  Is there anything better than that?  Getting to a place to...

... dare to go for it.

After pushing hard for nearly 3 hours, we had a choice.

Take it easy or do the hurtful climb?

500' in a mile doesn't sound like much...

... unless it's the last climb of a fast day.

We were gonna skip it, and then Love Watts yelled...

... WWDGD!

Huh?

What Would David Goggins Do?!

There was no choice at that point, because all of us have streeeeeeeeetch goals this summer.

It was fine.

Slower than I'd like...

... but, compared to last week waywayway better.

And so the journey begins.

The countdown to Gravel Nationals.

Here's where I'm at.

You can see my fitness score at the very bottom.
Down from over 50%, 18 months ago.

Weight, 168ish.
Up 10 lbs, 18 months ago.

Vision is still messed up.
Way off from what I considered one of my few advantages racing off road.

Can I be ready September 8th, 2024?

It's gonna be fun, 
and frustrating.

WWDGD?

Go for it.

Every
single
freakin'
opportunity.

---

168.2 lbs 
8 hrs sleep
Push Ups and Pull Ups
20 minutes recovery 
60 minutes reading + Journaling 
60

Rip On Raceday


>

WHEN THE RACE PLAN GOES TO HECK IN A HANDLEBAR

IT WAS A ROUGH START, things weren't going smoothly at all.  It was causing a lot of stress and internal turmoil.  Energy I'd hoped to reserve for...

... more important sections of the event.

Ayyyy, what to do?

What I always do... 

... but, forget to do.

Think of of the things going right...

  • I felt good
  • I'd started on time
  • My prep was perfect

... other words be grateful for the good.

My energy shifted.

I calmed down.

Focused on getting down to business.

Wound up having a spectacular day...

... at the office.

Tomorrow's race should go a lot better, and if it doesn't...

... I know what to do.

---

168.2 lbs 
8.5 hrs sleep
Push Ups and Pull Ups
20 minutes recovery 
600 minutes reading + Journaling 
56

Rip On Raceday


>

YOU INSURED FOR THAT?

WELL, THE BILLS ARE COMING and I'm thinking about you and me.  For years I've looked at health insurance as lame. Struggled mentally, sometimes economically...

... to pay that everlarger bill.

Why?

I never get sick.

Rarely, and I mean rarely, do I see a doctor.

I'm already doing all they would recommend to get better...

  • eat good
  • skip sugar
  • get plenty of rest
  • and workout regularly

... why would I spend the $ on insurance?

It feels like I'm being duped.

Well, there are these events called...

... accidents.

They happen,
and are almost completely unplanned.

So, yeah, my bills are coming in and I'm happy as being at the to of the podium at my A race...

... 'cause it looks like almost all of it covered.

Sucks to be out 1000s...

... but, way better than being out 100s of thousands.

Just putting this out there 'cause I love you...

... get covered, if ya ain't.

====

Side Note:  has anybody tried insurance for bike like BikeInsure?  Asking for myself, just found out about 'em

---

167.2 lbs 
7.8 hrs sleep
1 Rip On RaceDay Circuit
10 minutes recovery 
120 minutes reading + Journaling 
56

 


>

DO YOU LET POWER OR HR DETERMINE YOUR HARD VS EASY DAYS?

I HADN'T WORN MY HR MONITOR FOR DAYS.  It wasn't working consistently, so I left it parked in the drawer. Until today, I gave it a shot and it actually worked...

... it got me thinking about the levels of easy.

There's so easy...

  • I can barely feel the pedals
  • I can sing a song
  • I can easily talk
  • I am not sure

... and maybe a few more levels.

My goal today was to ride as close to the top of my Zone 2 as possible, without going over...

... the I'm not sure range.

I wasn't sure, because my heart rate was bouncing at the top of the range.  Meanwhile...

... my power was definitely over into a higher range quite often.

This is how I trained for decades, when I just had a HR monitor.

What's more important then...

... HR in Zone 2 or Power in Zone 2?

I'm gonna say, for me at least, HR is more important.  It is more reflective of how all systems are working given the effort and absorbs the little efforts when the terrain or other elements require a few more watts.

Here's a real world application.

When I'm racing something epic, like Leadville, I'm going off heart rate for my pacing, and using the power meter to keep things in check when I have to dig a little deeper to close a gap or clean a technical uphill section.

The reality is, for peak performance on the long efforts...

... it's good to have both.

If it's a short race, under an hour, well, you know...

... put the dadgum gadget in the back pocket and race on feel.

Same for a long day of adventuring, who cares about the data when we're out there.

Enjoy the ride.

We can analyze later.

---

168. lbs 
7.8 hrs sleep
1 Rip On RaceDay Circuit
10 minutes recovery 
120 minutes reading + Journaling 
57

Rip On Raceday


>

SHOULD WE DO A HUNDRED RACES IN A YEAR?

YA WANNA GET GOOD, be a boss, strike fear in your frenemies, be the maker of things that happen...

... instead of wondering what happened?

Race.

A lot more.

100 times/year.

Think I'm crazy?

Think it's immmm po siiiiii ble?

Then don't do it.

Don't even try.

Keep wonderin',
misreading the moves.

Or, commit.

Do:

  • 2 zwifties 
  • 2 local races
  • 2 group rides 
  • 2 of your own personal courses for PR

We all have 52 chances a year,
to race twice a week.

No excuses.
Nothing but upside.

Heck, even a brain-damaged guy like me can do it.  

This week...

  • hammering my xc race loop Tuesday
  • group ride on weekend

... slaying myself today, getting crushed by the fellas Saturday.

Gotta start somewhere.
Gonna do what hurts and what I'm comfortable with.

Twice a week.

Oh... I know you're askin'...

... Why 100 times a year?

Because, every race is different.  

We'll see a lot of different situations.  

We're trying to see 'em all, or have a reallyreallyreally good feel for what is going to happen.

Simple as that.

Experience counts.

Get some.

It's free.

---

168.6 lbs 
8.5 hrs sleep
1 Rip On RaceDay Circuit
20 minutes recovery 
120 minutes reading + Journaling 
55

Are you ready to Rip On Raceday?


>

NOT GONNA LIE

WHEN I FINALLY CAME TO, I had one thing on my mind.  Not after first being knocked out, not after the morphine and other meds wore off, days after being home...

... I wanted to say one thing.

Not gonna lie.

I was hurting.

Stunned.

How could my crazy good health take such a drastic turn in seconds...

... this wasn't what I had planned for 2024.

8 weeks later, I'm improving.

I'd leave it there, but...

... not gonna lie.

I'm nowhere near where I was just prior, nor 12 months ago, nor 2 years ago.

I'm off.

I can work 4-5 hours,
then my brain needs a break.

I can ride my bike,
but I have no power,
off-road vision is shift.

I can talk to friends,
until I can't.

Something even more weird happened though.

Something few will admit or acknowledge or maybe even notice...

... when I took that blow to the noggin' it felt like my spirit left my body.

There's a disconnectedness.

I know things aren't quite right.

Will they return or is life just going to be different?

Not gonna lie...

... this is new territory.

Now, I'm being as honest and transparent as possible in all I do.

My friend battling cancer taught me that,
the freedom of being honest.

Yes, I hid it from Surfergirl that on one of my first bike rides alone I was going down the road and thought I saw 4 ducks crossing the road in front of me...

... it was just two,
that's troubling.

Not gonna lie.

I kept riding.

Lying to myself it was all good,
hiding the truth if asked.

What is easier, being honest with ourselves and those around us or pulling the lycra over our eyes and theirs?

To remind myself of my new commitment...

... I made a special kit, see above.

That's the kind of thing I was looking forward to in 2024.

New designs, 
new patterns,
new fabrics.

The good newsy stuff.

If you're into the rawness of honesty, maybe you'll like this too.

It's patterned after one of my all-time favorite Porsche's.

Check the full kit here:  https://pedalindustries.com/collections/ngl-collection

Use this promo code on this kit to save 30%: NGL30

Code expires on 3.15.24.

---

168.6 lbs 
8.5 hrs sleep
1 Rip On RaceDay Circuit
20 minutes recovery 
120 minutes reading + Journaling 
54

Rip On Raceday

 


>

HE SWITCHED TEAM, AND IT...

TODAY AN AMERICAN WON PARIS-NICE, an 8-Day stage race in France.  A youngun, 25 years old.  He'd never done it before, and wasn't picked as a favorite...

... except he picked himself.

A long time ago.

When riding for a less professional, less scientific team he was spending his own cash on equipment and training to up his game.

Something the top teams covered and pursued relentlessly.

He jumped at the chance to upgrade to the current dominant force in European road racing this season.

Would it matter?

I'd say it is clear.

What's interesting is how many of are trapped like a monkey...

... failing to let go, when we know we should.

Not only did he upgrade his team and training, but placed a huge bet on himself in a daring and startling breakaway with fellow US racer Brandon McNulty.

When you are a pro...

... winning actually is everything.

Way to go Mateo Jorgenson.

---

168.4 lbs 
9 hrs sleep
No Strength Work
10 minutes recovery 
20 minutes reading + Journaling 
53

Rip On Raceday



 


>

HOW TO GET FASTER FOR DUMMIES

APPARENTLY, LOVE WATTS FORGOT our commitment to go easy on the way up the coast.  Which meant we had time to do the biggest climb I've done this year...

... 2 hours and 2000' of climbing for our "warm up".

At the usual time, riders flocked in and we were off.

It felt good to do my first group ride of the year...

  • to see the guys
  • get whooshed along
  • and see some higher power numbers

... until the first overpass.

Where I was off the back.

Caught on at a light.

Off again.

On again.

My breathing and wheezing needed a muffler.

On the next power climb, normally 2ish minutes...

... I needed an extra minute or three.

They were gone.

Yeah, they are nowhere near as fast as I am...

... they're a heckuvalot faster.

Am I good with that?

Yeah, they've always been faster than lit'l ol' me.

Now I just need patience to close the gap to where...

... they are less faster.

So, here's the plan that I've used many a year...

... pick a spot beyond where I got popped today.

Make it just a little further each week.

Corner by corner,
Hill by hill.

Progress > Perfection

--- 

167.6 lbs 
8 hrs sleep
No strength work today
20 minutes recovery 
60 minutes reading + Journaling 
54

 


>

IT WAS ABOUT THE TRUTH, NOT ARMS RACE

I HATE TIMETRIALS.  I mean, I like 'em, but, yeah, I hate 'em.  It's not because I'm not great at 'em, and trust me I'm not.  It's because...

... they hurt so dang bad.

Not only that, it's...

  • lonely
  • painful
  • humbling

... is there anything more truthful than getting passed by your minute man?

No drafting.
No wily cunning.

Nothing matters except...

... who is the strongest,
and who can suffer the most.

Oh, wait, one more thing matters...

... who's got the most money to afford the most advanced gear.

When everything tiny thing adds time and seconds matter...

... it can turn into an arms race.

I'm okay with that to a point.

Butttttttttt, don't ya think participation would rise...

... if we raced Merckx-style?

At least at the amateur level?

On our road bikes vs tt bikes?
With road helmets?
And "normal" road wheels?
And... you get the point right?

As much as I hate/love a tt, I truly appreciated Tucson Bicycle Classic for making their tt be done on road bikes the last to years.

It's just a lot more fair/approachable/inviting...

... and equally miserable for all.

That's the truth.

Side note:  I think I love XC MTB racing because it's basically a mass start time trial.  The terrain naturally and quickly separates us.  

--- 

168.4 lbs 
8.5 hrs sleep
PullUps, PushUps, Split Squats, Shoulder Presses
20 minutes recovery 
60 minutes reading + Journaling 
51

 

 


>

WERE YOU AS DORKY AS THIS?

WHEN I WAS JUST GETTING INTO THE SPORT, I was such a dork.  A small percentage of you will disagree, maybe even swear at me, but nothing says...

... stay clear, like a mirror.

I know, I know, some of us are damaged and can't look over our shoulders.

Too stiff,
crap balance.

I was neither of those.

I was a spry young newb.

Excited to ride and race.

And my girlfriend of the time wanted to get me something cool.

I quickly mounted the mirror to the end of my handlebar - see pic above.

I thought it was rad.

Perfect for the high speeds and shoulder banging of crit racing,
which I loved.

Rather than turn my head and telegraph my plans,
I could take a peek at my mirror.

Nobody else thought it was cool...

... and they made an obnoxious and clear point of it.

If my hairy legs,
questionable bike handling,
roadrashed arms and legs weren't a give away...

... the mirror, made it clear.

I was not to be trusted in the bunch.

Here's the dill.

They were right.

Because let's face it, anybody focused on the past...

... doesn't have a shot at a winning future.

--- 

167.8 lbs 
8ish hrs sleep
PullUps, PushUps, Split Squats, Shoulder Presses
10 minutes recovery 
120 minutes reading + Journaling 
50


>

I DON'T ALWAYS RIDE IN THE RAIN...

I COULD SEE THE STORM BREWING.  Like a crazy fool, I rolled out anyway even though I was certain to...

... get caught in the rain.

Trust me, I am a fair weather rider.

Gimme 70 degrees,
and a lite breeze.

So why ride?

Two reasons.

One embarrassing.
One legit...

  • Poorly executed work day
  • It rains on raceday
  • Commitment

Yeah, I had all this work scheduled and a timeline to follow....

... and, well, ya know, things didn't go as planned.

That's 1.

Since it does rain on raceday, and I've never let that stop me from lining up...

... it's good to practice from time to time.

That's 2.

And I committed to myself to get my slothful self back in shape.

That's 3, a bonus.

So which one's embarrassing?

  • crap planning
  • useless prep
  • silly commitment

Well, I dunno about you...

... but, I'm cool with

  • keeping my commitments,
  • being prepared for all conditions,
  • even when things don't go as planned.

--- 

167.4 lbs 
7ish hrs sleep
PullUps, PushUps, Split Squats, Shoulder Presses
10 minutes recovery 
120 minutes reading + Journaling 
50

 


>

IT FEELS LIKE THE FIRST TIME!

I WOULD CLIMB ANY MOUNTAIN, ride across the stormy sky.  It seemed like I'd waited a lifetime, spent so much time in recovery...

... it felt like the first time!

The MTB.

Like it never did before,
like I'd opened up the door.

Finally!

What is it?

I guess it's just the rawness of nature,
bringing out the rider in me.

Dawgawn I'd missed it.

Carving turns,
wiggling up technical sections,
brushing the thistles,
hanging my lycra off the back in the steeps.

Why today?

Well, to be honest, today was a breakthrough on my vision.

The double-vision I've been dealing with was greatly diminished.

Partly time.
Partly exercises for my eyes.

One of you loyal readers,
one of us,
took the time to share with me a gift for everyone.

Tools for increasing our eyesight,
the kind we need to quickly assess the best way to rip it up off road (on road, too).

You can check the tool out here: https://www.readbetweenthelions.org.  Go to the K-12 program.

It's free.

Thanks Rick!

Makes me wonder what else we can learn from each other?

Speak up y'all!

Let's get betterfasterstronger...

... together.

Have you checked out https://pedalindustries.com/pages/rip-on-raceday-network?

(yeah, this post is a nod to Foreigner)

--- 

168.2 lbs 
9 hrs sleep
PullUps, PushUps, Split Squats, Shoulder Presses
20 minutes recovery 
120 minutes reading + Journaling 
48


>

WHADAYA THINK OF UNDULATING TERRAIN?

WE HAVE SOME WEIRD LINGO.  Have you ever heard any body, ever, use the phrase undulating terrain?  Why would they?  When you're motor-powered...

... who cares about the terrain!

Human-powered,
totally different story.

Every bump in the road and trail counts.

The longer we're out there,
the more it counts.

Sooooooooo...

... whadaya think of undulating terrain?

Do you love it?

Or, do you prefer...

  • flat
  • downhill
  • tailwinds
  • straight up
  • headwinds

... lots choices when we roll out.

Me?

Well.

There are times when I'd give my chamois pad for a flat road with a tailwind.

Days when I feel so amazing I just wanna climb and climb and climb.

But, faced with a choice...

... give me undulating.

Ups.
Downs.
Lots a turns.

That's the ride I choose.

--- 

169.2 lbs 
9 hrs sleep
PullUps, PushUps, Split Squats, Shoulder Presses
20 minutes recovery 
120 minutes reading + Journaling 
48


>

ACTION WINS EVERY TIME

WHY WAS IT SO MIND BLOWING?  Yesterday's Strade Bianchi race was so shocking to me.  Because, to me, all the pundits...

... missed the point.

Sure, the favorite won.

This was the inspiring part...

  • he told everybody where he'd attack in advance of the race
  • made a decisive attack 81 km from the finish
  • never looked back
  • and won

... who wouldn't want to be able to do that?

What blew my mind 
was what the talking heads missed.

This athlete,
is a racer of action.

He had a plan,
and went for it.

Could it have failed?
Most definitely.

Could he have looked foolish?
For sure.

Could he have lost the race outright?
Absolutely.

Did he?
No.

Because he took action.

You miss 100% of shots you don't take.
- Wayne Gretzky

--- 

167.2 lbs 
9 hrs sleep
No strength work today.
10 minutes recovery 
90 minutes reading + Journaling 
48


>

QUESTION: IS THIS A HIGH DEMAND SPORT?

I WAS LISTENING TO SOME GUYS ARGUE about whether or not was their religion was high demand, and it got me thinking is ours?  Are endurance sports...

... high demand?

Yes.
No.

For me, and maybe for you, too...

... its high demand.

Just consider...

  • Training
  • Fueling
  • Resting

... these are the biggies.

They are priceless,
in a sense.

Which is why the are so easy to screw up,
and so misunderstood by lookers on.

We can't put...

  • Training time
  • Good fueling choices
  • Proper sleep and recovery

... on a credit card.

We've got to demand it from ourselves...

... but, is it really demanding when we love the results?

--- 

166.2 lbs 
7 hrs sleep
No strength work today.
20 minutes recovery 
90 minutes reading + Journaling 
48


>

THE UNCORKED ZONE

 

IF YOU'RE INTO HOT RODS, then you know what uncorked means.  In simple terms, all that junk that keeps the exhaust quiet and lawful is chucked...

... giving us that ultra loud and mean sound.

We have that racing and training, too.

And, if we're smart, we only hit it every so often.

You know what I'm talking about, right?

Zone 2 is corked.

  • easy to breathe
  • talk while riding
  • and go forever.

Today was not Zone 2.
I was uncorked, a bit.

Allowing myself for the first time in 2 months to stretch the legs was amazing.

The accompanying wheezing and gasping for air…

… I don’t know if it was hot rod mean, but it was loud.

Hadn’t heard that in too long…

… ain’t gonna hear for 5 or so days.

Time to add some intensity the smart way.

Polarized.

If ya wanna solid refresher on this approach,
take a listen to this: https://podcasts.apple.com/us/podcast/get-fast-podcast-triathlon-ironman-cycling-coaching/id1400770015?i=1000596124366

Simply, 80-90% of our training should sound like a Tesla...

... cruising through the neighborhood.

That way we are fresh and ready to get after it like the pic above.

Let the rubber...

...  burn, baby burn.

--- 

166.9 lbs 
8 hrs sleep
No strength work today.
20 minutes recovery 
90 minutes reading + Journaling 
56

 


>

RESULTS DON'T MEAN SHIFT

I DON'T KNOW WHERE YOU ARE ON THE JOURNEY, but I can tell ya this: whether you're just starting out, coming back from injury, at the top of your game, you're gonna fail...

... if results count.

Trust me on this.

I'm rebuilding.

My fitness is shift.
the skills, off.

I've been at the top and the bottom and there is one reason I was able to climb to max fitness and performance...

... I don't care about results.

I mean I do,
but they aren't the motivator.

Optimizing my ability,
having a blast.

Way more important.

Results are nice.

If they are everything... 

... quitting, giving up, and failure is on the horizon.

Don't let that happen.

How?

Relax.

We can't see...

... the great results in the making.

They're coming.

Guaranfreakingteed.

--- 

166.9 lbs 
8 hrs sleep
Pullups, pushups, squats, presses
10 minutes recovery 
120 minutes reading + Journaling 
57 


>

ARE WE REALLY DOING THIS?

FOSTER GRANTS ASKED ME Are we really doing this? What kinda question is that...

... Dern straight we're doing it!

Was he hoping we weren't?

Was he doubtful we could do it?

By we, I mainly mean me.

Could you?

I mean, we're gonna have a brain damaged grampa who's been off the bike for months do it...

... can you keep up?

Finish?

What's he referring to?

Oh, just the most life changing ride in Southern California...

  • 100+ miles
  • 15,000+' of vertical gain

... some might consider it hard.

Others a challenge.

Most an adventure of a lifetime.

So, if you wanna support the old sack a lycra,
if outrageous calls to your soul...

... sign up.

It's free.
and fun.

Click here for deets and pics.

--- 

167.4 lbs (safe to say, it's time to get seriouser)
9 hrs sleep
Pullups, pushups, squats, presses
20 minutes recovery 
90 minutes reading + Journaling 
57 

Rip On Raceday

 


>
HOW NOT WHAT

HOW NOT WHAT

Feb 27, 2024 TODD BROWN

LEARNING TO RIDE A BIKE is filled with excitement, fear, and lots of scrapes and bruises.  We press through because everyone we see on a bike...

... has a great big smile.

We want that,
the teacher wants it for us.

Finally we get it.

And, at least in my case, it stopped there.

Hall-ah-freakin-lu-yah!

What
and when
and who with

... were left up to me.

I'll be forever grateful for learning how...

... and the freedom to do it my way.

--- 

168.2 lbs (safe to say, it's time to get seriouser)
8ish hrs sleep
Pullups, pushups, squats, presses
20 minutes recovery 
90 minutes reading + Journaling 
56 

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YOU DON'T NEED AN ALARM CLOCK TO WAKE UP, YOU NEED...

YOU DON'T NEED AN ALARM CLOCK TO WAKE UP, YOU NEED...

Feb 26, 2024 TODD BROWN

ONE OF THE BIGGEST CHALLENGES I HAVE with our local morning group ride is that it starts at 6:30am.  If it was out my front door...

... not that hard.

It's not.

Takes me 50ish minutes to ride to the start,
which means I'm up at 5am.

Also...

... not that hard.

However, getting to bed at 9...

... is not my standard.

I'm more of a 930-10pm guy.

Therefore, if I don't hit the hay early...

... I'm foggy, at best, the rest of day.

Plus, slower on the bike.

Oh, there's a long list of shift that results from lack of sleep.

What's an athlete to do?

Before I tell, 
you are forewarned...

... this won't make you popular.

You might lose touch with friends, 
or lose them altogether.

We all have a choice...

... live our best lives or live a lower version.

This allows to tap into our superpower...

... set you alarm clock for bedtime.

Every.
Single.
Night.

Or suffer the consequences:

  • Inhibited ability to perform
  • Decreased handling skills
  • Quicker exhaustion
  • Decreased reaction time
  • Difficulty learning and decision making
  • Increased risk of injury
  • Increased risk for illness
  • Poor recovery
  • Memory issues
  • Weight gain
  • Poor balance
  • ... Low sex drive

Like I said,
it might be socially unpopular but...

... wouldn't you rather operate at your optimum?

I would.

---

166.9 lbs
8ish hrs sleep
Pullups, pushups, squats, presses
20 minutes recovery 
90 minutes reading + Journaling 

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MILEMARKERS FOR DUMMIES

MILEMARKERS FOR DUMMIES

Feb 25, 2024 TODD BROWN

ONE OF THE KEYS TO RIPPING LONG RACES is remembering where you are.  Yeah, you're racing.  Yeah, you're clicking off the miles.  But...

... where the heck are you?

And, there's more than that.

  • Are you on track?
  • When is the next stop?
  • Does your support know when to expect you?

So, I always write down on a piece of tape with a sharpie my goals to be at certain locations at certain times...

... and stick it on my top tube.

This keeps all of us coordinate.

More importantly,
it keeps me focused.

The long races, 6+ hours, can be grueling.
They can wear us down to the point...

... of forgetting why we even signed up in the first place.

Looking down at the humble piece of tape,
seeing my goals...

  • engages my mind
  • re-centers my effort
  • keeps me on the pace

... snaps me back to the present moment.

I don't just use this practice for racing...

... I write down everything I plan to do,
and when I plan to have it done.

---

166.2 lbs
8ish hrs sleep
No strength work
20 minutes recovery 
120 minutes reading + Journaling 

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IS IT HABIT OR RITUAL?

IS IT HABIT OR RITUAL?

Feb 24, 2024 TODD BROWN

THE SATURDAY MORNING RIDE.  We work all week, and with a little planning and luck we carve out some time to ride.  In the beginning...

... it takes some discipline.

Not the riding.

The commitment.

We are working to establish a habit.
For the most part, a good one.

But, that changes over time.

It becomes a ritual.

  • A set time to leave
  • An expected amount of time to be gone
  • The proper dress code observed
  • A dedicated place to meet
  • A consistent slaying of trails, gravel, pavement
  • A flogging of the sinners who are not as fit as they shouldcould be.

Yep, this is our ritual.
Our practice.
Our faith.

We made the jump.

We are far beyond
discipline and habit.

---

166.9 lbs
8ish hrs sleep
PullUps, PushUPs, Split Squats, Shoulder Presses
20 minutes recovery 
12-0 minutes reading + Journaling 

 

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WHAT DOES AI SAY ABOUT TRAINING METHODS USED 100 YEARS AGO?

WHAT DOES AI SAY ABOUT TRAINING METHODS USED 100 YEARS AGO?

Feb 23, 2024 TODD BROWN

I PINGED CHAT GTP AND SEVERAL OTHER AI regarding training methods of Belgians 100 years ago.  Why not?  A lot of knowledge is refined, regurgitated or plain ol' forgotten...

... maybe there's something to be rediscovered?

Oddly?
or, maybe not.

The answers across the AI were eerily similar.

I say eerily because who wants to live in a silo?

Anyway, 
here's the bottom line:

It’s important to note that these training methods were not as scientific or structured as they are today. Cyclists often relied on their own experience and intuition to guide their training. However, despite the lack of modern technology and scientific understanding, many Belgian cyclists were able to achieve impressive results using these methods.

Shocking!
I mean, shocking?

When it comes right down to it, is there anything better than...

... relying on our own experience and intuition to guide our training?

I don't think so.

Not when were really into it,
when we really know our bodies.

Me, for instance, I'm rebuilding my fitness.

I realized what a distraction it is to look at the data pouring across my little Wahoo screen.

  • Maybe I should put out more power?
  • Gosh, my heart rate is ____!
  • I've only gone X miles?

So, I fire up the Wahoo,
put it in my jersey pocket.

Time to ride on just experience and intuition...

... same thing I do when racing.

---

166.9 lbs
9ish hrs sleep
PullUps, PushUPs, Split Squats, Shoulder Presses
10 minutes recovery 
60 minutes reading + Journaling 

 

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THE MOST HUMBLING RACE OF MY LFE

THE MOST HUMBLING RACE OF MY LFE

Feb 22, 2024 TODD BROWN

MY PAL PETE AND I DECIDED WE WERE REALLY FIT and that we could do anything with just a hint of training.  Racing bikes was kina ho-hum...

... so we signed up for a 10k running race.

We were so arrogant,
we rode our bikes 15 miles to the start.

We lined up in the back, 
because, you know, we were going to
squash these runners.

Gun goes off.

We quickly move forward.

Up to the top 50-100.

Really running.
Hard.

Suddenly, I notice I'm breathing way too loud.

Uh-oh.

My legs hurt,
my hips hurt,
everything hurts.

And, I'm moving backwards quickly.

Chubby guy cruises by.

Oldish lady...

... did she elbow me out of the way?

Kids are skipping and laughing and disappearing up the road.

But, it was the guy in flip flops who said...

... Hang in there, only 3 more miles...

... that really did me in.

Here's the dill.

On the outside, at the start,
looking at these racers,
I would have bet $10,000 on me and Pete.

Looking at competitors is a poor way to pass judgement...

... it's the inside, the heart, that counts.

 ---

166.2 lbs
8ish hrs sleep
PullUps, PushUPs, Split Squats, Shoulder Presses
10 minutes recovery 
90 minutes reading + Journaling 

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I KNOW YOU'RE NOT A LOSER LIKE THIS CAT

I KNOW YOU'RE NOT A LOSER LIKE THIS CAT

Feb 21, 2024 TODD BROWN

I was going to post this and then I went for a ride and decided it was too mean, whadaya think?... 

THERE ARE THREE MAIN THINGS LOSERS DO.  I say losers, in this case, meaning they are literally losing out.  If they persist, then, yeah...

... the other kind.

It always surprises me when people make these very basic mistakes.

Even if they are new, 
I find it,
perplexing.

I think you do, too.

Because, for us,
it's just second nature.

Probably because we have learned the hard way.

Not only that, we try and pass this basic knowledge along to every new rider we can.

Still, they...

  • Forget gear when going to a ride or race
  • Completely foul up their nutrition and bonk
  • Neglect the bike prep only to have mechanical difficulty

... and, we shake our heads.

They are losing out on a more excellent ride.

We deal with it,
they are our friends.

However, if it persists one of two things is gonna happen...

  • We don't invite them any more
  • We leave them behind

... because, well, you know they are....

How's that for setting up a shameless plug on why we do what we do?

  • The RaceDay Bag™ has a built in checklist to make sure we bring everything
  • It comes with a RaceDay Bike Check List, too, so bike is properly prepped
  • And an insane Never Forget Anything guarantee.

... that way my friends are always invited,
and never left behind.

 ---

166.9 lbs
9ish hrs sleep
PullUps, PushUPs, Split Squats, Shoulder Presses
20 minutes recovery 
90 minutes reading + Journaling 

 

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I USED TO LOVE RAINY DAYS

I USED TO LOVE RAINY DAYS

Feb 20, 2024 TODD BROWN

THERE WAS A TIME WHEN RAINY DAYS were awesome.  Mostly, around here, it meant nobody was riding.  Not me, not anybody else.  Which was perfect...

... if I couldn't ride anyway.

You see the selfishness right?

If I can't ride,
I'm stoked you can't either.

It means nobody is getting in the secret miles.

But, that's hardly true these days.

It's not the trainers,
those have been around forever.

It's the virtual racing,
that is a game changer.

In fact, I know plenty of people who do a fair amount of their riding virtually.

  • It's available 24-7
  • Not hampered by weather
  • All the social connections of a group ride (with right equipment).

Can you blame them?

I can't.

But, I still blame the weather for my own lack of getting it done.

 ---

166.9 lbs
8ish hrs sleep
PullUps, PushUPs, Split Squats, Shoulder Presses
10 minutes recovery 
120 minutes reading + Journaling 

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CODDLED VS THROTTLED?

CODDLED VS THROTTLED?

Feb 19, 2024 TODD BROWN

YEAH, THE RECOVER IS GOING PRETTY GOOD.  Spoke to my neuroscientist pal, who confirmed my suspicions.  It's good news for me...

... is it good news for you?

Well, yeah, if you taking the Rip On RaceDay 30-Day Challenge.

If you're not, then sit up and pay attention.

Here's what he said.

You're probably doing so well because...

  • you're exercising every day
  • not eating bread
  • staying away from grains
  • not drinking diet drinks or artificial sweeteners
  • eating plenty of veggies and protein
  • getting outside in the sunshine
  • lifting weights
  • getting plenty of sleep, 9-10 or more hours

... right?

I sheepishly said Yes.

Which was mostly true.

But, I gotta cut out all grains and all bread, even my beloved chips and salsa and special sour dough bread.  I've backslid on the diet drinks, those gotta go.  Other than that, I'm mostly on track.

Main thing I need to add is a lot more fish oil.  
Not a problem, I love sardines.

in other words, it's time to practice ALL that I preach.

So, how're you doing?  Yes, you my loyal reader.  How. Are. You. Doing?

Could you tighten things up a bit?

Or, do you need a serious crack in the head like I got to up your game?

Which brings me back to the title of this post, Coddled vs. Throttled?

Here's the dill, for me...

... I prefer to be throttled.

Put me on a ridiculously difficult course, in with the heavy hitters, tell me the honesttogosh truth...

... make me suffer!

Then, and only then, I might merit some coddling.

Maybe it's time for a serious challenge...

... and little coddling 30 days later?

Rip On RaceDay 30-Day Challenge

 ---

165.9 lbs
9ish hrs sleep
PullUps, PushUPs, Split Squats, Shoulder Presses
20 minutes recovery 
120 minutes reading + Journaling 

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I WONDER IF GIRLS DO THIS?

I WONDER IF GIRLS DO THIS?

Feb 18, 2024 TODD BROWN

FOR THE MOST PART, we are a healthy lot.  We skip cigars, pass up the bars.  Well, then, where's a cyclist to go to share our struggles, solve our problems...

... shoot the shift?

Dudes,
we ride together...

... and we share, solve and shoot.

That's where we get it done.

What about the lady riders?

Where are they bonding and supporting?

There are so few of them, 
mostly they ride with guys...

... don't think I've ever see an all, or mostly, female group ride.

Is that why so few ladies ride, compared to men?

Are they missing what the guys are getting?

Is that the main reason guys ride?

 ---

164.9 lbs
8ish hrs sleep
No Strength Work
10 minutes recovery 
120 minutes reading + Journaling 

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Are You Ready For A Hero's Journey?

Are You Ready For A Hero's Journey?

Feb 17, 2024 TODD BROWN

I DID A POLE OF THE RACEDAY RIPPERS.  I asked them If they had to pick just one bike what would it be?  They had 4 options to pick from.  What would you answer be...

... you need the options first.

Here they are:

  • Road
  • MTB
  • Gravel
  • One of Each (acceptable though hard to explain to family and friends)

It came down to a tie between two options, evenly split.

33% for each.

Gravel and One of Each.

Why?

Well, what would your choice be?

Back to Why?

I think it comes down the basic human nature...

... we want to go on a journey.

Not just any journey.

One where we are heroic,
in our own minds at least.

That, I think, is the true appeal of "gravel" (such a dumb name)...

... the appeal of a bike that can handle mixed surfaces.

On that type of bike we have incredible freedom combined with the high likelihood of finding ourselves...

... in place far, far away from our predictable existence.

With luck we'll...

  • Shed some blood without breaking bones.
  • Find out we can do much more than we thought.
  • Gain new confidence, skill, and special experience.

... acquire our own superpowers.

Is it any wonder these bikes and events with mixed surfaces are exploding?

 ---

164.8 lbs
8ish hrs sleep
Pull Ups Pushups Squats Presses
10 minutes recovery 
90 minutes reading + Journaling 

 

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WHAT TO ASK A PROSPECTIVE COACH

WHAT TO ASK A PROSPECTIVE COACH

Feb 16, 2024 TODD BROWN

THINKING OF GETTING A COACH?  Good.  You can get better faster by learning from an expert.  Be it a book, a video, a podcast.  Only a human can...

... answer this question.

The answer will instantly tell you if this relationship is gonna work out.

After small talk, after the coach's spiel, when the conversation stalls...

... ask this:

If we were meeting 3 years from now, looking back, what has to happen for you to be happy with my progress?

Trust me, conversation is gonna stay stalled.

Don't say a thing.

Wait for the answer.

Listen to what is said.

Ask yourself...

... Is this the kind of person I want to have a relationship with?

That's it.

I've used the question many times over the years, usually when hiring somebody.  There are lots of variations.

It works.

Learned it from the great Dan Sullivan.

---

162.6 lbs
8ish hrs sleep
Pull Ups Pushups Squats Presses
10 minutes recovery 
150 minutes reading + Journaling 

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How To Build Volume 101

How To Build Volume 101

Feb 15, 2024 TODD BROWN

IMAGINE YOU'RE STARTING FROM ZERO.  How do you build volume? Are there rules of thumb?  When do you introduce intensity?  Does it matter?...

... can you wing it?

Good questions.

Short answers:

  • Build volume as fast as you can, which isn't going to be very fast if you are starting from zero.
  • There are no rules of thumb, it's ruled by legs and lungs.  Do what you can.
  • Introduce intensity as soon as you want, it ain't going to be much.
  • Yes, it matters.

Long answer.

There are a number of good books on the subject.  Anything by Joe Friel will give you a good plan.  

You don't need a power meter, mainly because you're will not be putting out much power early on.  

But, you do need a heart rate monitor.

In the beginning of the first rides, the heart rate monitor will be exciting.  Then after a few miles, it will dim.  Reality will set in as that heart rate gets lower and lower because you have no stamina built up.  After a few weeks or months, the HR monitor will serve as a governor...

... holding you back.

This is good.

Because if you're tired, you can't do intensity properly.

Introduce the intensity one day per week.  

Don't look at the HR monitor too much, instead get after it.  Could be a group ride you want to desperately hang on to, a Zwift session with same obsession, or simply chasing that mystical PR you want to breatk.

Check the HR data when the ride is over.

Important answer:

  • Pick an event far in the future - you need time.
  • Set an insane goal.
  • Get registered.

Nothing exceptional will come with your training without a date with destiny...

... that's paid for!

---

164.9 lbs
8ish hrs sleep
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10 minutes recovery 
120 minutes reading + Journaling 

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Do I Really Love It This Much?

Do I Really Love It This Much?

Feb 14, 2024 TODD BROWN

SO, IT'S GONNA WIND UP BEING 8 WEEKS OFF THE BIKE since the noggin took a hit.  If I do the ol' traditional math, that's 8 X 3 (weeks to get back the fitness for every 1 week off the bike)...

... 24 weeks, errrr 6 months?

That's hella long time.

The big question is...

... do I love it that much?

And by it, I do not mean the obvious...

... riding my bike.

I mean being in shape and the...

... feeling of being fast.

If I'm being honest, and I always am with you...

... I've forgotten what that feels like.

Surfgirl said Let's go on a ride today...

... and I jumped at the chance to ride with her support.

How'd it go?

Well, even though I was on my MTB...

... I still easily dropped her.

Nothing new there.

What was new was how hard I had to work to catch her,
huffing and puffing and legs burning...

... at a pace I recall doing for hours, endlessly.

This time it was for about 2 minutes.

Was I surprised?
Disappointed?

Let's just say I laughed out loud when I saw what Training Peaks was showing for my fitness.

37.

Yep, nearly 100 points lower than my all time max fitness just 18 months ago.

Lesson:  fitness disappears, fast.

Lesson:  I'm gonna bring it back, patiently (not my superpower, but a lesson to learn).

Who's in?

---

164.8lbs
9ish hrs sleep
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10 minutes recovery 
60 minutes reading + Journaling 

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TOP REASONS NOT TO LIFT WEIGHTS

TOP REASONS NOT TO LIFT WEIGHTS

Feb 13, 2024 TODD BROWN

THERE IS A LOT OF BANTER about weight training.  We should do it in the off-season, shy away from in the race season.  Frankly...

... I couldn't disagree more.

Weight training is for those who want:

  • stronger bones
  • to build muscle
  • put out more power
  • improved core strength
  • better grip strength

Who want's that?

Year round?

Oh,
well,
me.

You?

Top 3 exercises we should all be doing?

Takes just a few minutes to do a set.

Very little equipment needed: pull up bar, some dumbbells...

... or skip the minor investment.

  • have weak bones
  • look like a T-Rex
  • less power
  • weaker core
  • pathetic grip

It's your body...

... and I'm just a dude, not a doctor!

 ---

164.8lbs
8ish hrs sleep
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10 minutes recovery 
120 minutes reading + Journaling 

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CONFIDENCE, WHO'S RESPONSIBILITY IS IT ANYWAY?

CONFIDENCE, WHO'S RESPONSIBILITY IS IT ANYWAY?

Feb 12, 2024 TODD BROWN

IN GETTING CAUGHT UP WITH THE LATEST BREAKING CYCLNG NEWS, I saw an article title and it's bugged me ever since.  Maybe I'm heartless, from a different generation...

... or maybe this guy is just weak.

The title of the article is, They Lost Faith In Me.

Honestly, I can't believe I even bothered to read it.

But, after a week of it percolating as a top article...

... it got me like a slow moving train wreck.

As expected, featured racer blamed his lack of success on the team losing faith in him.

Bro, it's not the team's job to have faith in you.
They are paying you.
Faith is there.

That's my first reaction.

Bro, them's fighting words.
Now go prove 'em wrong.
Create the failth.

Earn it.

That's my second reaction.

What happened to good ol'...

... if it's to be, it's up to me!?

Or... 

... fake it, 'till ya make it!?

In the end, I couldn't decide if I should feel sorry for a grown man having such a pathetic excuse...

... or be ticked off that such lameness made the front page.

Bottom line,
like it or not...

... it's our responsibility to be confident,
and to infect all those around us with such assuredness.

Life,
racing,
everything...

... is more fun, and, oh, ah, successful!

 ---

162.7 lbs
8ish hrs sleep
No Strength Work
10 minutes recovery 
120 minutes reading + Journaling 

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WHAT HAPPENS IN SIN CITY...

WHAT HAPPENS IN SIN CITY...

Feb 11, 2024 TODD BROWN

THERE ARE SINS, and then there are things we personally consider sins.  Either way, 'Vegas promise that what happens in 'Vegas stays in 'Vegas...

... is a big fat lie.

Not a big deal.

We are only letting ourselves,
and those we committed to...

... down.

For example, the second Friday in January is known as Quitter's Day because by then...

... most people have thrown in the towel on their resolutions.

Like I said, 
not a big deal...

... unless you want to
improve,
make changes,
stay true to what matters.

If that's on the line,
we can't afford to sin,
and if we do we've got to...

... repent right away, 
and keep moving forward.

So,
how are those resolutions doing?

I had two:

  • Get to bed around 9,
    start day before 6.
  • Get back to race weight,
    under 163.

The only reason I'm mostly on track is due to putting myself in the hospital on Jan 8th...

  • appetite disappeared
  • needed a lot more sleep

... otherwise, I'd be struggling.

Which is better than quitting.
A lot better.

Struggling,
good.
Repenting,
good.
Never quitting,
Best.

Keep up the good fight.

 ---

162.7 lbs
8ish hrs sleep
No Strength Work
10 minutes recovery 
120 minutes reading + Journaling 

 

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THE RACERS CREED

THE RACERS CREED

Feb 09, 2024 TODD BROWN

WHETHER WE KNOW IT OR NOT, we stand for a few things.  And, it matters.  Because this is...

... how we roll.

The Racer's Creed

  • Access to bicycles - and anything that makes you stronger and better - should be unlimited.
  • Always yield to the In Real Life Imperative.
  • All racing should be free.
  • Mistrust tradition, government recommendations - promote bro-science.
  • Racers should be judged by their racing, not by bogus criteria like KOMs, USAC Category, age, color or gender.
  • You can be free and forever young on a bicycle.
  • Bicycles change your life for the better.

Agree or Disagree?
Lemmeknow.

 ---

165.9 lbs
8ish hrs sleep
Pull ups, push ups, presses, squats
10 minutes recovery 
120 minutes reading + Journaling 

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IT AIN'T EVERY DAY YOU CAN LOOK FORWARD TO THIS

IT AIN'T EVERY DAY YOU CAN LOOK FORWARD TO THIS

Feb 08, 2024 TODD BROWN

DO YOU REMEMBER WHEN YOU FIRST STARTED RIDING?  For most of us, it was a magical time.  Each ride a little further, a little faster.  Each effort...

... a little easier.

No wonder we got hooked.

Still, 
some wonder off.

Is it because the day comes when going further, faster, with less effort is no longer predictable?

Shoot, forget predictable...

... sometimes those days have months between them.

Even years.

I can tell you this, as I impatiently wait for clearance to get back on my bike and start riding again...

... knowing I'll get better every ride keeps me hanging on.

Can you relate?

 ---

164.9 lbs
8ish hrs sleep
Pull ups, push ups, presses, squats
10 minutes recovery 
120 minutes reading + Journaling 

 

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IT'S SO MIXED UP

IT'S SO MIXED UP

Feb 07, 2024 TODD BROWN

ROAD BIKES use road tires.  Most of us find a favorite, and that's what we run day, night, rain, shine.  For MTB, it's basically the same formula.  Find a tire we like, run it regardless.  For gravel...

... ugh.

First off, gravel ain't just gravel.

It's gravel and asphalt and single track and rocky terrain.

So, a gravel tire needs to be fast on asphalt, tacky on gravel turns, nimble on techy stuff and rugged on the rockies.

What's the ol' saying?

There's fast, cheap and quality...

... you can only pick two.

But, we're racing.

We want fast, light and rugged...

... and we want all three.

Not gonna happen.

Me?

I'll take fast and light, banking on my handling skills to get me safely through the rugged stuff.

Is that enough?

Probably not.

If it really matters, 
gotta pre-run the course,
then pick the very best option...

... not easy,
but, that's what make it fun. 

 ---

164.9 lbs
9ish hrs sleep
Pull ups, push ups & squats
10 minutes recovery 
120 minutes reading + Journaling 

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I TRIPLE THAT EMOTION

I TRIPLE THAT EMOTION

Feb 06, 2024 TODD BROWN

ON THE START LINE there is always a lot of emotion.  Some are scared, some are anxious, some are seething, some are just happy to be there.  And...

... it's all good.

Well, kinda.

Facts are facts.

The more emotion we have the more productive we will be.

There's just one problem.

It might not be positive productivity.

Personally, I prefer to make up some story in my head regarding an innocent competitor...

... that ticks me off.

Take that manufactured angst,
turn it up all the way to 11...

... and let emotion do it's thing.

It is nearly a lock that I will race better,
be more and better calculating...

... and not give a hoot about what others think.

So, yeah...

... I triple that emotion.

 ---

163.9 lbs
8 hrs sleep
No strength work.
10 minutes recovery 
120 minutes reading + Journaling 

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WEATHER OR NOT YOU LIKE IT

WEATHER OR NOT YOU LIKE IT

Feb 05, 2024 TODD BROWN

ROCK COBBLER 11 IS THIS WEEKEND.  With all the rain we've had, and a little more forecast this week, it's all set up for an epic adventure...

... for at least 50% of the riders.

We are at deer in the headlinghts point.

Some are wondering if they should go at all.

Others are relishing the epicality.

Whether racers ride through someone's house,
see some knucklehead get skewed by a bull,
need ropes to make it up the hikeabike,
have mud so thick they grind to a halt...

... one thing is for sure.

The weather just makes it so much more of a quest.

Here's the mantra, whatever the weather...

... it's going to be perfect for me,
and rotten for everyone else.

It's selfish, 
I know.

But,
it works.

Which is why I prefer riding outdoors to indoors...

... weather I like it or not.

 ---

162.9 lbs
9ish hrs sleep
No strength work.
10 minutes recovery 
30 minutes reading + Journaling 

 

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ARE YOU SOMEBODY?

ARE YOU SOMEBODY?

Feb 03, 2024 TODD BROWN

THERE ARE LEGENDS, and then there's the rest of us.  The difference isn't obvious if we're walking down the street or eating an ice cream cone...

.. it's clear when nobody is looking.

As hard as we may be struggling to regain our health,
or to reach a new level of performance,
you'd never know...

... just by looking at us.

To really know if we are a 
nobody,
anybody,
or somebody...

... we'd have to be followed 24/7.

This quote hit me hard today.

"No matter how hard you train,
Somebody will train harder.
No matter how hard you run,
Somebody will run harder.
No matter how much you want it,
Somebody will want it more.
I am Somebody."

—Steve Prefontaine

Are we going to be Somebody?

 ---

162.8 lbs
9ish hrs sleep
No strength work.
10 minutes recovery 
90 minutes reading + Journaling 

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THE TALENT REVOLUTION

THE TALENT REVOLUTION

Feb 01, 2024 TODD BROWN

WHAT COMES AROUND, goes around.  Some call it karma, others call it fate, maybe it's just...

... wages earned.

We can have all the talent in the world, 
but, if we aren't spinning the pedals around who'll ever know?

Not us.
Not anybody else.

Talented racers are spinning more,
a lot more.

The spinning brings up the talent,
the talent doesn't make the racers spin.

The old timers knew it.

AEddy Merckx, Piles of miles.

The current crop knows it.

Dr Stephen Seiler, 80% of your training is to be easy, and only 20% hard.

We know it.

Want more talent, spin (ride) more...

... a lot more, 
talent will increase.


 ---

162. lbs
9ish hrs sleep
Push Ups, Pull Ups, Squats, Nordics, Shoulder Presses - a little more every day.
20 minutes recovery 
90 minutes reading + Journaling 

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YOU CAN'T HANDLE THE TRUTH

YOU CAN'T HANDLE THE TRUTH

Jan 31, 2024 TODD BROWN

WHEN IT COMES DOWN TO IT, too few of us can handle the truth.  Our flabby arms, soft as a baby'sbutt hands, round shoulders and bent necks...

... belie the truth.

We were born for more.

Proof...

  • Do pullups, grow calluses
  • Do pushups, grow muscle
  • Do squats, improve stature
  • Ride far and easy, drop resting heartrate

... is what we easily observe given just a short amount of time.

When nurses rushed in to my room during my lovely stay in the ICU...

... they scared the crud out of me.

Are you okay?

Yeah, why?

Your heartrate dropped into the 30's.

Oh, it's finally getting back to normal.

What?

Yep, that's normal for me.

And that's the freaky thing.

We, the fit, are a rare breed.
The pros aren't quite sure what to do with us.

It shouldn't be that way,
but, it is.

In A Few Good Men, Col. Jessup is badgered and cornered into exclaiming the famous line...

... You want the truth?  You can't handle the truth!

The truth about our bodies' capabilities is all around us...

... yet, is it rarely explained or shamed.

With just a little effort, in a short amount of time,
we can easily see that not only can we dramatically improve things...

... we were born to do such,
the life force is stronger than we think.

This is the way.

 ---

162.6 lbs
8ish hrs sleep
Push Ups Pull Ups Squats Shoulder Presses - a little more every day.
20 minutes recovery 
90 minutes reading + Journaling

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MY FAVORITE 4 LETTER WORD THAT STARTS WITH 'F'

MY FAVORITE 4 LETTER WORD THAT STARTS WITH 'F'

Jan 30, 2024 TODD BROWN

THERE ARE LOTS OF FOUR LETTER WORDS.  Just saying that connotes negativity and degeneracy. Clarifying the ones that start with 'f' and...

... you've got to cover your ears.

But, really... 

... is F-E-A-R all that bad?

Yes,
and no.

Depends on how we use it.

One of the reasons a public declaration is so powerful is the fear that...

... we will F-A-I-L.

 Which, is why most of us never make public declarations.

Too scary.
Too much commitment.
and way too much chance for ostracization.

Nobody wants that,
so we skip the declarations.

But, what if we didn't?

What if we tapped into that power?

Besides...

... who gives a shiFt what others think?

I ain't a FEAR to FAIL..

... I'm way more a FEAR to not FIND out what's possible.

 ---

161.6 lbs
9ish hrs sleep
Push Ups Pull Ups Squats Shoulder Presses - a little more every day.
20 minutes recovery 
120 minutes reading + Journaling

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IF THERE REALLY WAS JUST ONE THING HOLDING US BACK?

IF THERE REALLY WAS JUST ONE THING HOLDING US BACK?

Jan 29, 2024 TODD BROWN

I JUST FINISHED, for the third or fourth time, The ONE Thing.  The joke of the book (ie: the main point) is that there is1 thing above all others that we need to focus on...

... to get results quickly and easily.

If that's true, 
there is just 1 question...

... what is the 1 thing when it comes to ripping on raceday?

I can think of 100 things,
or more...

  • Ride
  • Polarized training
  • Diet
  • Sleep
  • Recovery
  • Stretch
  • Intervals
  • Race simulation
  • Bike maintenance
  • Rest
  • Race logistics
  • Team game plan
  • Travel plans
  • Pick an A race/event

... there's a few.

Once the 1 thing is figured out...

... where is it time blocked?

  • Early morning
  • Lunch time
  • Afternoon
  • Evening
  • Which days of week

If it ain't protected,
treated as sacred...

... it will likely be sacrificed.

This year, I planned on testing out a new work schedule.  Which is why I picked this book up again.

The schedule, once I'm cleared medically, that I want to test is...

  • 7-11 my ONE Thing for work
  • 11-2 Go for a ride, get some lunch
  • 2-5 return calls and emails

... just need to get back to 100%.

Today's trial was hit and miss.  It was my first day trying to work.  Not easy.  The most challenging thing is to mentally hold and concentrate on fairly complex projects.

I'll get there.

In the meantime...

... what's your ONE Thing?

 ---

160.5 lbs
8ish hrs sleep
Push Ups Pull Ups Squats Shoulder Presses
20 minutes recovery 
180 minutes reading + Journaling

 

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DID YOU PICK THE RIGHT PATH?

DID YOU PICK THE RIGHT PATH?

Jan 28, 2024 TODD BROWN

WE HAVE A CHOICE.  A quick and easy win.  A long-range, outrageous goal.  Most of the time...

... we make the wrong choice.

The quick win feels good,
it's easy to snag.

And that's the problem.

The quick and easy wins usually lead us off the path to long-range and outrageous goals.

But, why?

Because the long-range goal is so far off in the distance, it looks small...

We forget,
get discouraged,
grow too impatient.

... it's actually massive, just a long ways off.

 ---

162.3 lbs
8.5 hrs sleep
0 strength work
20 minutes recovery 
240 minutes reading + Journaling

 

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NURSE RATCHET IS TICKED OFF!

NURSE RATCHET IS TICKED OFF!

Jan 27, 2024 TODD BROWN

WHEN PEOPLE STOP BY TO VISIT they inevitably want to check out the garage.  Oddly, they aren't impressed by the stacks of surfboards, or the quiver of bicycles...

... there is one thing that sticks out.

Over in the corner is a somewhat rusty, cobwebby and neglected unicycle.

Can you ride it?

Maybe, it's been quite a while.

This is just me goofing on them.  I know perfectly well, that even if it's been over a year, I can get on the uni and...

... make it look easy.

But, first I pretend to really struggle.
Several fake and shaky starts.

It's like riding a bike,
put in the time and you'll always be able to do it.

Which is probably why Nurse Ratchet is so pissed at me today.

Bored out of my mind,
easily skipping down the stairs in the house,
doing lunges and walking backwards with zero issue...

... I couldn't wait until she left.

The second the garage door shut, I hustled upstairs and threw on a kit for the first time in 3 weeks.

I'd secretly lubed and checked out the MTB the night before.

It was go time.

Kitted up,
aired up...

... there was only one thing left to do.

Throw my leg over the saddle, and pedal.

Gotta be honest, 
I was a little scared to clip in and go.

But, I couldn't take another day of lethargy indoors.

The first few strokes were glorious.

I was free,
at last.

There was no need to hurry, she'd be gone at least 2 hours.

I chose the MTB because of the fat tires and full suspension, figuring it was the bike least likely to jostle my noggin.

My balance was fine.
My ability to process information was still slow, and dull.

After 20ish minutes, I reached the top of the local trail system.

I stopped.
Gave thanks.
Took in the view.

It felt so good to...

  • hear my breathing
  • feel the sweat
  • be outside

... things we think we are grateful for, but have no clue until we can't access them on demand.

I stood and coasted ever so slowly down the trail.

An hour later I was home, after more stops and moments of appreciation.

Refreshed,
encouraged.

I knew my recovering brain needed oxygen flow,
my body need to be taxed,
balance tested.

A quick shower,
change of clothes,
Nurse Ratchet would never know.

One problem.

She has Strava,
she follows me,
I was busted.

She stormed in pissed,
didn't want to talk about it.
Said I'd been stupid and reckless.

As usual,
she's right.

But, you know what they say...

... it's like riding a bike,
you never forget.

How do I feel?

Well, I took a catnap.  So it musta been challenging.
My head seems fine.

Will I ride again?

Def.

How soon?

Unsure.

How long?

Lesssure.

Am I all better?

Not even close.

Because my ability to process information is diminished, I'm riding very slow.  Another reason to stay on MTB and off the roads.

It's gonna be a minute, I'm predicting 3-6 more weeks to restore confidence.  I'm cool with that.  Spring goals have been tabled.  Time is on my side.

Am I getting better?

Fo sho.

Will she forgive me?

Yeah, in a few days or weeks.

Am I upset about that?

Not even.
She cares,
and that's all I care about.

 ---

162.3 lbs
8 hrs sleep
A few pullups, pushups and air squats
20 minutes recovery 
180 minutes reading + Journaling

 

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SLIVERS ARE GOOD

SLIVERS ARE GOOD

Jan 26, 2024 TODD BROWN

WE HAVE A HIGH SPEED TRAIL NEARBY.  It's lined with cactus, lovingly waiting to give the uncontrolled a great big bear hug.  Most escape... 

... a few get a gentle reminder.

But, it often doesn't show up for weeks.

One day, you wake and think...

... dawgawnit, my knuckle really hurts.

We can't remember why until a few days later...

... a sliver of cactus prickly starts to surface.

Oh yeah, I musta brushed some cactus a while back.

Here's the real lesson in that...

  • not to slow down and scrub some speed
  • not to wear hard plastic knuckle savers
  • not to change a thing

... to remember slivers count, too.

In fact, sometimes they're downright painful.
Most of the time, forgettable.
Unimpactful...

... or so we think, 
until they resurface.

If we're smart, 
and I know you are...

... we realize the real gains
more often than not...

... come in slivers.

Unnoticable,
unmemorable,
unremarkable, too...

... so we think they don't count,
that no progress is being made.

But, they do.
And, we stack 'em.
Gather 'em, store 'em...

... unleash 'em when it matters.

Competitors be thinking,
How the heck did he/she do that?!

We be thinking the same thing,
How the heck'd I do that?!

Then we be rememberin'...

... one sliver at a time.

 ---

162.4 lbs
8 hrs sleep
Got in a few more pullups, pushups and air squats
10 minutes recovery 
120 minutes reading + Journaling

 

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OUR BUCKET LISTS ARE KILLING US

OUR BUCKET LISTS ARE KILLING US

Jan 25, 2024 TODD BROWN

UP UNTIL WE ARE ABOUT 18 YEARS OLD, we don't have bucket lists.  We have something quite different and significantly more powerful and dangerous.  Cover your ears kids... 

... this is about the less famous, Phucket List.

You know the one.

You're, 13, at the top of a big hill and challenged to go brakeless and see if you can not only make the corner at the bottom, but carry enough speed to clear the 15' jump across the stream.

Or, you're 15, on the shore watching huge, mountainous waves wipe out every surfer in the water and challenged to not just paddle out, but get beyond the breakers and then somehow catch one of the monsters back to shore.

The young don't say, Oh, I can't make it today but it's definitely on my bucket list to do...

... there's too much shame in that.

Instead, the young say Phucket...

... and go for it.

Why?

Because the young know two things:

  • They will live forever
  • They can't get permanently hurt

Of course, neither is true.

The only thing that is true is that not going for it is despicable.

Around 20, we aren't verbalizing bucket list, but we are assembling it with thoughts like these:

  • I'm gonna find my soulmate
  • Have some kids
  • Build a cool career
  • Travel to exotic places
  • Do back flips off bridges

Of course, making those things happen requires, again, two things:

  • Living forever
  • Not getting permanently hurt

Neither one of which is true, or likely.

Which is why bucket lists are for losers.

They allow us to dream, and put things off for Some Day I'll...

... slowly killing us in the process.

Then, one day, we do something really stupid, like I did...

  • Cause my pull up bar to fail
  • Knock myself out
  • Spend days in ICU

... and just like that, life changes in seconds.

Which is why we need to kill the Bucket List and... 

... live with a phucket list.

  • Any question of what is possible
  • Any criticism of how we are doing things
  • Any doubts about our plans
  • Any postponing of what we want to do 

We need to have one, and only one, response...

... phucket..

I'm doing it,
now!!

 ---

161.4 lbs
10 hrs sleep
Snuck in a few pullups, pushups and air squats
20 minutes recovery 
60 minutes reading + Journaling

 

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FIRST, I WANTED TO CRY

FIRST, I WANTED TO CRY

Jan 24, 2024 TODD BROWN

WHEN I FINALLY WOKE UP, 3 days after the accident, I wanted to cry.  Not because I was alone in a cold, dark hospital room.  Not because my head was pounding. I ached...

... for the less fortunate.

Regardless of how I got there, I still had everything going for me.

Family,
friends,
children.

Visiting,
praying,
buoying me.

Incredible medical facilities,
wonderful, caring
staff.

I felt, and feel, overwhelmingly blessed and looked after.

How did I merit such goodness in my life?
How could I do better supporting those in need? 

Even though my brain had been scrambled, 
as difficult as it is to process information quickly...

... I never doubted I'd recover.

I'm so grateful to be alive...

... taking courage from the Grateful Dead's Touch Of Grey.

I will get by,
I will survive,
We will get by,
We will survive.

Because my brain is broken and there are little to no visual cues, it's hard to appreciate what thinking and doing and conversation feels like to me.

I look mostly fine.

This is the best I could come up with...

... asking me to engage is like asking me to run a 5k two to three weeks after breaking my leg.

Where I'm at now.

Starting last week, 8ish days post accident, my body started to hurt a lot.  Way, way worse than my head ever did.

When the pull up bar broke loose and cracked me in the forehead it must have knocked me out.  My buns and upper hamstrings and lower back were tremendously painful, indicating to me I had probably just had fallen straight backward on my tush then smacked my back of my head.

That body pain is mostly behind me.

My secret?

Taking a very hot shower 5-6-7 times a day, loosens everything up.

I'm off all meds during the day, and only taking Tylenol 2-3 times during the night.

This is great.

I had been really nervous to take the heavy stuff for a prolonged period of time.  I'd done that 30 years ago, and subsequently suffered migraines for almost 10 years.

Fortunately, the PEDALindustries crew is awesome.  Things are flowing as they should.  Just wonderful.

Your messages, and kindness, and support have been a great lesson to me...

... it's okay to cry tears of gratitude. 

 ---

159.4 lbs
10 hrs sleep
0 strength
40 minutes recovery 
60 minutes reading + Journaling

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DEFEND YOUR LIFE

DEFEND YOUR LIFE

Jan 15, 2024 TODD BROWN

THE LAST WORDS OUT OF MY PRIMARY CARE PHYSICIAN'S MOUTH were shocking and memorable. Once I had caught him up on my situation, he said...

... Defend your life.

- Todd

---

Hey everyone, this is Shane, Todd's son. On January 8th, Todd had an accident at home, resulting in a traumatic brain injury and multiple skull fractures. He spent 5 days in the ICU.

We happily welcomed him home on Saturday and he's in good care with Surfer Girl. He's on track for a great recovery! For an athlete like Todd, we know he'll be (RaceDay) ready to rip as soon as he can.

First, he'll spend 10 more days in a dark room being the most boring person on earth.  Then he'll slowly, very slowly, return to his passion: writing the blog, developing cool new gear, and shredding the local trails.

Stay tuned!

Shane

P.S. Yes, it was his idea to share the photo :)

 ---

159
1,000 hrs
0 strength
1,000,000 minutes recovery 
0 minutes reading + Journaling

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NEW TERRITORY

NEW TERRITORY

Jan 07, 2024 TODD BROWN

I'M GOING DOWN THE INTERVALS RABBIT HOLE, and I'm not sure I like it.  There are a number of reasons, not the least of which...

... the social angle.

Committing to a structured interval program is for losers...

... I mean loners.

And that's not all.

It hurts.

It's one thing to be on the group ride, going all out, and tell myself...

  • Well, I'm just not feeling it today
  • or, It's ok those guys are faster
  • oh, if only I was lighter

... pull the plug, and drift off the back.

It's quite another to be hitting high power numbers easily on this first go...

... and watch those numbers sink as the efforts repeat.

Why?

Because the numbers don't lie.

I saw this last week.

4 efforts, 8 minutes long.

The first time, I ran out of road and had to take a turn to keep going...

... by the end, there was plenty of road left.

Just not enough Todd.

Do I like intervals?
No.

Do I like training hard efforts alone?
No.

Am I going to quit?
No.

I'm intrigued.
I want to see what I've got...

... and how fitness changes with new methods.

New Year,
New Methods.

---

164.5
7.5 hrs
No strength
0 minutes recovery 
180 minutes reading + Journaling

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THE POTENTIAL DANGER WITH HERO DIRT

THE POTENTIAL DANGER WITH HERO DIRT

Jan 06, 2024 TODD BROWN

SO FUN TODAY.  I thought it would be a lot dryer, hadn't rained since Wednesday.  No puddles.  Definitely extra friction, that velcro feeling of...

... sticky lugs.

Hero dirt.

It's called hero dirt because we can carve the turns with confidence
just like our heroes.

Those tires aren't slippin',
they're grippin'.

The longer we ride it,
the more we lean and defy gravity.

The result?

Sometimes,
over confidence.

You know what comes with rain, right?

Ruts.

Towards the end of today's adventure, about 3 hours in, we were really feelin' it.

Laying down PRs.

Naturally, we'd need to hit the steepest,
and less well known trail...

... last.

What do they say about the last run?

Don't take it!

The segment is fittingly titled,
Dragon's Back Proper.

I'm not going to say it's the gnarliest trail ever,
still, there's a 0% chance I'm taking Surfergirl down it.

Anyway, with 30+ miles of hero dirt fresh in our minds we hit it.

Like any good friend, I neglected to tell Love Watts about what we'd face...

... knowing he'd be fine.

Butttt!, when we came around one of the turns which lead to a steep, straight shot of about 50 yards...

... there was a new and nifty rut straight down the middle of the trail.

Like a dragon, 
waiting to gobble our tires...

... and pitch us down its throat.

Here's the beauty of hero dirt...

... normally this would be a controlled skid section at best,
instead we were on the binders hard,
easily avoiding the doom...

... and snagging yet another PR.

Heroes for a day.

---

163.8
8 hrs
No strength
10 minutes recovery 
60 minutes reading + Journaling

 

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WELL, THAT'S A STRETCH

WELL, THAT'S A STRETCH

Jan 05, 2024 TODD BROWN

ARE YOU AS FIRED UP ABOUT 2024 AS ME?  Five days in and I'm still holding strong on all 520 of my New Year's Resolutions.  I got more than a good feeling about this...

... I got one word.

This year's word for the RaceDay Rippers: S-T-R-E-T-C-H.

Yeah, it's good to stretch.
Be limber.
Flexible.

That's part of it,
but there's so much more...

... when we stretch regularly.

In everything.

And, here's what I'm talking about...

... forget the resolutions.

They seem static.

What can we stretch...

  • athletically
  • mentally
  • spiritually
  • socially
  • financially

... because if we ain't stretching,
it's hellalikely things are gonna tighten up.

Take another look at your calendar.

What can you do by the end of this year...

... that is such a stretch,
it would blow your mind?

I know what I'm going for, 
can't wait to share it here.

---

162.4
7 hrs
1 Rip On RaceDay Circuits
20 minutes recovery 
90 minutes reading + Journaling

 

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WHO IS THE GREATEST ATHLETE?

WHO IS THE GREATEST ATHLETE?

Jan 04, 2024 TODD BROWN

GREATNESS IS ONE OF THOSE HARD TO DEFINE characteristics.  Like beauty or skill or talent we often have differing opinions and struggle to explain the why leaving us with the simple...

... I know it when I see it.

Here's my definition of a great athlete.

Someone who knows what the are capable of achieving...

... and then wringing every ounce of their being to achieve it.

Sometimes they win something, but for most the greatest athletes...

... the ones who inspire me...

... winning is rare.

It's the daring to dream,
the untold hours of solo training,
the battle to overcome the impossible...

... and finish with nothing left and no regrets.

That is greatness.

It takes planning,
and dedication,
and courage.

The highest VO2 max or most ridiculous powertoweight output in the world won't make us great...

... commitment,
persistence,
focus
will.

Nobody's watching you can skip the workout, eat the donut, stay up partying...

... be common.

Nobody's watching you can do an extra set, up the protein, hit the sack early...

... be great.

Nobody's watching,
but you.

---

162.5
8 hrs
1 Rip On RaceDay Circuits
20 minutes recovery 
120 minutes reading + Journaling

 

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LACTIC LYCRA

LACTIC LYCRA

Jan 03, 2024 TODD BROWN

LACTIC LYCRA will be served at 815am on Saturday, per my pal Doug's text message.  I can't wait.  It's been too long since I've had a...

... really good beat down.

The first one always hurts the most.

There's the shock to the system when we hit the first climb.  

I know it well.

About 30 seconds at 8%,
followed by 2 1/2 minutes of rolling up a false flat...

... all out.

If I make that,
it only gets more vicious.

Of course, the route can change from time to time, which means I might have no idea whatsoever of what's coming up.

Sometimes that's better,
often it's worse.

Why would I do this to myself?

Because, we are 8 weeks out from the first A race of the triple crown.

It's time,
to clear the cobwebs.

---

163.6
8.25 hrs
1 Rip On RaceDay Circuits
20 minutes recovery 
120 minutes reading + Journaling

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THOUGHT FOR FOOD

THOUGHT FOR FOOD

Jan 02, 2024 TODD BROWN

THERE ARE SO MANY WAYS TO FUEL the training.  We can go from all water and solid foods to no solids and all sugared up liquid, with a million combinations in between...

... racing I'm a little more sciency.

The special mixes and hi-tech prepackaged foods can be a challenge...

  • Sometimes hard to acquire
  • Often hard on the budget

... so, what's your answer?

Me,
as long
as I'm logging miles,
I don't care too much.

My favorite find of last year is an imported treat from France...

  • Easy to find at Costco
  • Inexpensive 20 for $8
  • Super yummy
  • Burns up fast in the gut

... individually-wrapped chocolate crepes.

Sometimes, I go with just water.  Others, longer rides, I'll put CarboRocket in the bottles.

Speaking of CarboRocket, you can get 25% off your first order here: https://racedayripper.com/posts/special-offers-carbo-rocket

---

163.8
7.5 hrs
2 Rip On RaceDay Circuits
10 minutes recovery 
90 minutes reading + Journaling

 

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HOW MANY RACE SEASONS ARE THERE?

HOW MANY RACE SEASONS ARE THERE?

Jan 01, 2024 TODD BROWN

Read Online And Post Comments Here >>

BIKE RACING IS YEAR ROUND.  No matter where you live, with the means, you can jump on a plane on in a car and be racing tomorrow.  The pros, have one discipline...

... and one season.

Except for a select few who just can't get enough of wreaking havoc on two wheels.

For the rest of us,
we need the rest.

But, I was thinking about the upcoming year.

As usual, I've got a packed March through early May.  

Not as usual, I have nothing after that until September.

I'm thinking this year will be my first two season year. 

Take a solid break at the end of May,
keep it pretty chill in June,
on it July/August.

Put me down for 2 seasons this year.

___________________________________________

Did you know?
All active PEDALindustries/Riders:

  • Save 30% On All Purchases
  • Have access to Race Reimbursement
  • Unlock all Exclusive Courses and content

Click Here For Details_______________________

---

164.4
7 hrs
No Strength Training
10 minutes recovery 
90 minutes reading + Journaling

 

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THE RESOLUTION

THE RESOLUTION

Dec 31, 2023 TODD BROWN

Read Online And Post Comments Here >>

IT'S TIME FOR 2024, another turn around the sun.  Most of us have been warming down, as we should.  Thinking about how the last lap went...

... we've got questions.

Could we improve?
  • What went well?
  • What went wrong?
  • Where did we shock even ourselves?
  • Where did we miss the mark?
  • How could we be smoother?
  • How could we have made such blunders?
  • When can we hit our next high?
  • When can we do less?
  • Why were we able to accomplish X?
  • Why did we fail so miserably a Y?
  • Who helped us the most?
  • Who kept us back?

Answering those questions answers the first question...

... Could we improve?...

... only
if we commit
to make changes.

What's the most exciting change you plan to make in 2024?

  • Gear?
  • Training?
  • Nutrition?
  • Recovery?
  • Type of racing?
 When the road ahead
seems hard and long...
... look back to see how
far you have come.
- LinesByLoes
___________________________________________

All active PEDALindustries/Riders:

  • Save 30% On All Purchases
  • Have access to Race Reimbursement
  • Unlock all Exclusive Courses and content

Click Here For Details_______________________

---

164
8 hrs
No Strength Training
10 minutes recovery 
60 minutes reading + Journaling

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NEVER SAY THIS IN PUBLIC

NEVER SAY THIS IN PUBLIC

Dec 30, 2023 TODD BROWN

DURING THE METEOR SHOWER A COUPLE OF WEEKS AGO, I heard one of my friends lamenting the exceptionalism he was brought up believing.  I can't think of anything dumber than...

... thinking we are average, unexceptional.

Do you think for one second any champion of any sport, OR CAUSE, thought he or she was average, unexceptional?

Here's the tricky part, and a new meaning of an old word.

The tricky part:

  • Never, ever say in public you are exceptional or better than everybody else
  • Always think it
  • Believe it
  • Own it

 Can you imagine telling a child...

You really aren't anything special.

... talk about a way to shut down each individual's unique talents and abilities.

We each have different talents when it comes to physical performance, if that weren't the case...

  • the same person would win over and over
  • the sports prognosticators would always be right

... but, that's not how it works.

We know that inherently.

The new meaning of an old word:

I recently discovered the original meaning of the word meek, which is important because some dude once said the meek shall inherit the earth...

... how can the meek win anything?

Because meek comes from the greek word praus, which means...

... strength under control.

Now that,
is my kind of exceptional.

---

164.4
8 hrs
1 Rip On RaceDay Circuit
10 minutes recovery 
120 minutes reading + Journaling

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WHAT SHOULD A ZONE 2 RIDE LOOK LIKE?

WHAT SHOULD A ZONE 2 RIDE LOOK LIKE?

Dec 29, 2023 TODD BROWN

TODAY WAS MY FIFTH BIG RIDE IN A ROW.  Seventeen hours in the saddle, 210 miles, 22,000' of vertical...

... and my legs feel great.

How is that possible?

All Zone 2 + Good Sleep + Good Nutrition

Take today's ride.

Nearly 5 hours,
60 miles
6329'..

... Strava called it a Massive Relative Effort.

I called it a fun adventure.
Never did any heavy breathing.

  • Ave HR 131
  • Normalized Power 212 Watts

Above you can see the HR is very steady, so are Watts dropping down mainly due to rough terrain and stop lights.

The key...

... to pulling that off is starting out easy, which means going based on power more than HR because it takes (for me) a while for the HR to rise.  About 30 minutes in I start looking at HR and Power...

... riding as fast as I can without letting the HR go out of zone.

The benefits...

  • ride all day, as long as nutrition is on point
  • push upper limit of Zone 2 higher
  • develop insane endurance

... easily recover and do it again the next day.

The reason most people don't do it...

  • they start out too hard
  • under eat because effort seems easy
  • ride with friends and get caught up in keeping up
  • fail to recognize the hidden benefits for those with limited power
  • rather than back down cadence and power they blast up the short stuff 

... is because they don't have the discipline.

If you don't generate a lot of power, and I don't,
then the next best thing is to be able to deliver the power you have
for longer than your competitors and recover faster than those around you.

Skip or skimp on Zone 2 rides...

... or feast on them.

---

164.2
7.5 hrs
Push Ups and Pull Ups
20 minutes recovery 
75 minutes reading + Journaling

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DO YOU HAVE A TAGLINE?

DO YOU HAVE A TAGLINE?

Dec 28, 2023 TODD BROWN

AS AN ECOM MARKETER, I love studying the greatest brands.  One thing they have in common is a great tagline, like Nike's...

... Just Do It!

Why?

They are designed to create an emotional response for the consumers...

... to make us identify with what they're selling.

In the heat of race or chasing a PR or just plain ol' dying to finish the impossible...

... it's good to have a tagline of our own.

Because sometimes we have to sell ourselves on getting it done...

... usually,
right before we quit
and go on to conquering the impossible.

---

163.8
7.75 hrs
No Strength Training
10 minutes recovery 
60 minutes reading + Journaling

 

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THIS AIN'T JUST FOR HEMORRHOIDS

THIS AIN'T JUST FOR HEMORRHOIDS

Dec 27, 2023 TODD BROWN

WHAT A DEMONSTRATION of how to do it well.  If you missed it, if you don't follow it, if you listened to the prognosticators, then you didn't witness...

... what happens with preparation.

I'm down to following one sportsball team, and it's been a dismal year for the fans of SC football.

When things aren't going according to plan, it is so easy to give up.

To quit.

24 players did just that,
either sat out the game 
or transferred to a new team.

The rest kept practicing,
and kept preparing,
for their chance.

The quarter back had never started a game,
had only played a handful of minutes...

... came in prepared.

Confidence oozing.

He left with...

70% pass completion
372 yards
6 TDs

... a record setting night.

Because he knew how good he was and kept preparing for his date with history...

... that is the Preparation H we should all aspire to accomplish.

---

162.9
8 hrs
1 Rip On RaceDay Circuit
20 minutes recovery 
60 minutes reading + Journaling

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DATA DON'T CARE 'BOUT YOUR FEELINGS

DATA DON'T CARE 'BOUT YOUR FEELINGS

Dec 26, 2023 TODD BROWN

MY SON IS A PROFESSIONAL FINANCE NERD.  He constantly reminds me to know my numbers vs the ol' gut feeling.  It's a good practice and reveals the truth...

... sometimes confirming what I thought to be true,
others showing how off I can be by winging it.

We all have a lot of data available now.

So, while I was feeling discouraged this week regarding...

  • my current weight
  • the lingering cough
  • the drifting fitness score

... I decided to look at the data.

2 years ago...

  • same weight
  • 3% better fitness
  • and got covid just after Christmas
  • hadn't perfected my strength routine

... had my best year ever on the bike.

1 year ago...

  • slightly lighter
  • same exact fitness
  • battled a similar cold
  • had just added the sled and nordic curl

... had a great spring racing campaign

In other words, it's quite normal for me to be at my lowest fitness this time of year,
and you know what they say...

... December hero = race season zero.

Am I still apprehensive?

Yep.

But, that's the point of the data...

... to kick the feelings to the curb.

They aren't helping.

Instead,
by looking at the numbers
I can relax and stick with my plan... 

... I'm right where I want to be.

---

164.8
7.5 hrs
1 Rip On RaceDay Circuit
20 minutes recovery
 60 minutes reading + Journaling

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WOULD YOU SAY THIS?

WOULD YOU SAY THIS?

Dec 25, 2023 TODD BROWN

ONLY OUR OLDEST WAS IN TOWN, so we met midway.  At the bay. Unloaded paddle boards.  Set out for some mansion gawking, and sunshine...

... and paddled for 6 miles, 2ish hours.

Not the traditional Christmas morning for most,
on par for us..

Something weird happened all day, 
never seen it before.

When we got home, there was still enough sunlight
for me to spin the pedals
and Mrs Claus to walk.

Every single person I saw,
on the water and on the dirt, 
had the exact same thing to say.

We live in an area with lots of people from around the country, and around the world, representing all kinds of cultures and beliefs. 

Which is why I thought this was odd.

The last person I talked to was a kid in his 20's from Michoacan, Mexico.

New bike?

No speak english.

No problemo.

I learned Spanish a long time ago, and can still get along pretty good.  I asked where he was from, told him how much I loved the famous ice cream sticks La Michoacana, from his state.

He was on a really sweet Giant Trance.  Said he'd just picked it up on FB marketplace, and how much he loved it.

A common language, we all understand.

We talked about how long he was here and his main objective to learn English.

It was time to part ways before sunset, and say the thing I'd over and over today.

Merry Christmas.

Feliz Navidad.

---

165.1
8 hrs 
No strength work
10 minutes recovery
60 minutes reading + Journaling

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IGNORING THIS CHRISTMASY MESSAGE WILL MAKE YOU CRASH

IGNORING THIS CHRISTMASY MESSAGE WILL MAKE YOU CRASH

Dec 24, 2023 TODD BROWN

I CAN'T STOP THINKING of the silliness I've practiced over the years.  Not the Christmasy stuff, which was personally a tough season for many years, but...

... ignoring the real point of it all.

Whether you're a belieber or not, doesn't matter, the principle is true...

... you can't ride your bicycle while looking backward.

Oh, you can go a ways, however the penalty of not facing forward will be paid.

Which is the message that little babe came to deliver...

... look forward with hope and faith that good things await.

He gave instructions on how to live.
He knew all would falter from time to time.
He gave a simple formula to get back on track. 

Repent.
Start anew.
Don't look back,
focus on forward.

I don't know why that is so easy to practice on a bike,
and so difficult when life's blunders serve up a shouldawouldacoulda sandwich.

Pedal on.

---

163.8
7.5 hrs 
No strength work
10 minutes recovery
90 minutes reading + Journaling

 

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THE RIDING ART OF LOST

THE RIDING ART OF LOST

Dec 23, 2023 TODD BROWN

I WOKE WITH A FROG IN MY THROAT.  Not surprising, Surfergirl has been coughing for a week.  There was only one thing to do, and it wasn't going to be easy...

... with all the rain this week.

No, I wouldn't be meeting up with the fellas.

However, since the onset of my cold was above the neck...

... I could ride long as heck.

Most people don't do this,
and decline my invites.

Where are we riding today?

I don't know.

You have no plan.

Nope.

Okay, I'm gonna do a group ride.

See ya next time.

The idea of getting lost,
aimlessly wandering,
is too vague.

I get it,
I also get this.

Every great adventure,
the ones we tell over and over,
are epic because at some point...

... the unexpected happened.

  • We got lost
  • Found a new trail
  • Discovered a forgotten road
  • Ignored the Private Property sign
  • Had a massive mishap and lived to tell the tale

None of this happens on the group ride,
or in the man cave zwifting,
or at the races.

For me, It's almost a lock
I will discover something worthy
nearly every single time my objective is big zone 2.

It's an art,
to get lost and enjoy it.

Nothing new is ever discovered
on the road most traveled

---

166.2 lbs (more lost rides needed)
7.25 hrs 
Push Ups and Pull Ups.
20 minutes recovery
60 minutes reading + Journaling

 

 

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DO YOU HAVE A SPECIAL SIGNAL?

DO YOU HAVE A SPECIAL SIGNAL?

Dec 22, 2023 TODD BROWN

THERE ARE ALL KINDS OF WAYS to signal to your mind that it's time to shift gears.  Gurus, like Tony Robbins, might call it shifting states or moods... 

... and this shift matters.

Because if we don't get our helmet in the race,
we're destined to get shelled.

For racing, I cycle through till I find the right jam on my...

... special a playlist.

Sometimes the pump up music isn't getting it done for me and I have to...

... wait until the first cat cuts me off or won't let me through.

Other times...

... simply seeing a frenemy can raise the HR.

Another one I like for racing or hard training is ...

... lathering up with PR lotion.

For work, I turn the volume super low and hit repeat for...

... one goto song.

Butttttttttttt...

... what's the signal for a new season
or legit off-season
or mini-break?

Before I get there,
why does this work?

Why do preachers and motivators play music before the message is delivered?

Why do bands drop the lights before electrifying the audience?

It's all signals,
that things are changing,
and we mentally shift and become a different person...

... and love it.

The opposite is also true,
no definitive signal,
no change...

... and before we know it,
the race is over,
the day done...

... and nothing accomplished.

So, what's the signal for a new season?

Mine,
shave my legs.

---

166.1 lbs (might be time for the razor)
7.25 hrs 
1 Rip On RaceDay Circuit + more.
20 minutes recovery
90 minutes reading + Journaling

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