H0W ARE THEY SO EXPLOSIVE?
OK, WE GET IT THAT PROS ARE FASTER. Right? But, how they heck are they so explosive without racing? Asking for a friend, myself, and...
... anybody forced to train alone.
We gotta know.
- Personally, I enjoy the solitude.
- Others don't near other riders or group rides
- And, then there's those who's with uncooperative schedules
How are the outstanding pros doing it?
Not racing,
showing up and slaughtering their competition.
Intervals?
Well, personally I can't stand intervals for more than a few weeks without...
... wanting to take a hammer to my bike computer.
Riding and racing with the teammates?
That makes a little more sense, but only a little. Who wants to drill or get drilled by their trusted allies?
Way more rested?
Mmmmmaybe the non-racing leads to a more rested and ready body?
Healthier?
Because they aren't traveling so much:
- They aren't picking up colds and flues.
- They aren't eating whatever they can find.
- They aren't taking such large risks as when racing
E-racing?
Are they just getting on a trainer and duking it out with the online competition? If they are, don't they need to have fake profiles for privacy as well as less fitness?
Virtual racing?
Setting up race course segments on Strava and trying to beat the PRs?
I dunno, for me...
... ain't nothing like the real thing.
---
166.2
8 hrs Sleep
1 Rip On RaceDay Circuit
20 minutes recovery
120 minutes reading + Journaling
80
>
GETTING PUSHED AROUND IN THE GROUP
THE RIDE WAS GETTING SPICEY. The pace increasing considerably, and the terrain going from flat to sawtooth. The legs were screaming, and...
... and I was moving backwards.
Then, it happened.
Just before the apex of quick power climb,
just when I needed it most...
... my pal, The Gambler, gave me some pedal assist.
Yep, he had the gaul to put his paws on my lycra and pushed me some.
And I loved it.
It was just the right amount
to keep me on.
Sly enough I quietly thought and hoped...
... Maybe nobody noticed.
That's thing about needing help.
When we could really use some,
we don't ask.
Good givers, like The Gambler, don't ask...
... the just give.
Without making a big deal about it.
---
165.8
9 hrs Sleep
No Strengthwork today
10 minutes recovery
60 minutes reading + Journaling
80
>
SHOULD WE LEARN TO TUMBLE?
LIKE MOST OF US, we have a group of regular riders. So far, 3 of the 10 of us have broken bones this year. One hit a tree skiing, one crossed wheels today...
... and, well, you know my saga.
I was off the back over the top,
and rolled up on the mishap.
If you're a real rider,
you've broken your collar bone.
Ok, I don't know if that's 100% true.
But, I have broken one,
while riding.
So, it's common.
And I gotta ask...
... Should we take tumbling lessons?
Would it help?
Would it keep us from doing the natural thing vs...
... rolling out of danger?
Maybe, sometimes.
Not a guarantee,
perhaps a skill worth...
- learning
- practicing
- investigating
... got a thought on this?
---
166.7
7.5ish hrs Sleep
No Strengthwork today
10 minutes recovery
120 minutes reading + Journaling
82
>
IS THIS THE BEST RIDE IN SOUTHERN CALIFORNIA?
IMAGINE A RIDE THAT FEATURES all the beauty and wonder of Southern California. The beaches, the shaded prairies, the tall forests with ski runs...
... covering all of it in a single day.
Oh, and almost no traffic.
Impossible you say.
Not.
100% possible.
It took us years to scout it.
Here are some pics from 2023... route below.
Here's the route: https://www.strava.com/routes/3216181932420212282
It's 120 miles, 15000' of climbing.
We start at Doheny State Beach and wind up in Big Bear, refueling at convenience stores and restaurants along the way.
It's almost all dirt most to Corona, then a 35-mile bike trail across the Inland Empire. At the bottom of the mountains, we jump on an abandoned logging road, and it's nearly all dirt to the top, and down into Big Bear.
Epic.
Insanely epic.
Are you game for the ride of the year?
Click here: https://pedalindustries.com/products/free-registration-for-the-surf-n-summit-california-5-18-24
---
Some of the FAQ's from a Zoom call yesterday.
Logistics:
1. Where to stay Friday Night? Dinner plans? Stay as close as you can to Dana Point, where we start… it’s only a few minutes drive to my house. We’ll have dinner at my place and go over last minute specifics.
2. Ride start time? Official Start is 6am, I highly recommend slower riders leave earlier to make sure we all get to Colton at the same time for the flat 35 miles across the Inland Empire – much easier in a group.
3. Where can we store bags? My van… Susie will drive it to Big Bear.
4. Confirm - unsupported? Any plan B options for repairs, crashes, etc.? It’s self-supported, be prepared.
a. Anyone we can hire to assist? Is there a way to transport overnight bag? Susie will drive it to Big Bear.
5. Big Bear
a. Anyone staying the night? TBD on this.
b. Transporation back to Orange County? TBD on this. Some ride back, some Uber back. We need a final head count.
5. Snow blocking trails? Currently yes, but it’s getting warmer and it’s a south facing climb, we should be fine.
People
1. How many people are coming and their capabilities? Unknown, people always commit and don’t show, others never commit and just show up.
a. We are locomotives not goats:). Likelihood of creating riding groups of different speeds (any forecasted pacing / finish times)? For sure start early, and KNOW HOW TO UPLOAD A ROUTE to your device. Any regrouping points? One for sure, in Colton at a convenience store… depending on pace, we might all meet up at Seven Oaks restaurant about 1/3 up the climb… some of us will do some extra climbing and single track at end of 35 mile bike trail, others will go straight to the climb, which is why we might end up there at roughly same time.
Nutrition
1. Where are the nutrition and water stops? ONeil Park is about 2 hours in, a campground with water and bathrooms. Do NOT dillydally at any stops. Next stop is Colton, about 4 hours away. These are my estimates for your speed.
2. Water stops on the final climb or is two bottles sufficient? At Seven Oaks restaurant, we can get water, soda, hamburgers, fries… depending on heat, 2-3 bottles. My bike holds 3.
3. Nutrition recommendations? 300-400 calories per hour. Whatever you like and sits well in your stomach. I like CarboRocket, 333 calories/bottle.
Equipment
1. Tire recommendation? I am running Continental Terra Speed 45s, with 32lbs in the rear, 28 in the front. Lots and lots of sealant before we roll.
What are the gravel sections like? Pretty nice, a little more rutted from rain run-off, but totally 100% ridable and fun. There’s a little single track where trail is currently flooded close to the start.
2. Other gear that would be helpful (e.g. hydration pack, lights). Lights for sure, early start, and maybe a late finish. Be able to carry 3 large bottles worth of water. Get a BLACK mosquito net, bugs can be nasty… we learned the hard way that the white nets reflect light which was blinding as the sun was setting.
3. Clothing recommendations? (Temp change to expect)? May is a tricky month, I’ll carry my KOM Jacket which is great for wind and water and small enough to go in my Barrito Bag … my bike will have a Barrito for the KOM jacket, and food and drink mix supplies in my Day Ripper bag. Only other item I’d carry would be arm warmers… but highly unlikely we’ll need them. My Wahoo died 30 minutes from the top… bring a battery booster.
---
166
7.5ish hrs Sleep
Pushups and Pullups
20 minutes recovery
120 minutes reading + Journaling
78
>
ARE YOU STRONG ENOUGH TO BE...
I POLLED THE RIPPERS and 100% of them lift weights or do resistance exercise year round. Well, I was shocked by that. I had no idea if we rubbing off on each other...
... just hope.
In the beginning, after our first day with real weight, we often echo the great Cheryl Crow song...
... God, I feel like hell tonight.
Why do it?
- Strong bones
- Good posture
- Improved ability to handle challenges
Why not?
- Takes time
- Potential to get hurt
Here's my current program,
takes about 15 minutes.
- 6 pullups
- 18 pushups
- 10 shoulder press
- 5 pullups
- 15 pushups
- 6 squats
- 4 pullups
- 12 pushups
- 20 toe raises, 10 heel raises
- 3 pullups
- 9 pushups
- 10 curls (vanity muscles)
- 2 pullups
- 6 pushups
In other words, mainly pullups and pushups with something extra to break up the sets.
The focus is on large muscle groups.
In Natural Born Heroes: Mastering the Lost Secrets of Strength and Endurance, there's a strong emphasis on tendon strength being key to true athlete prowess. We develop that moving heavy weight with large muscle groups...
... the stuff we need to be fast.
For the bar...
- Jump up to the bar, and let yourself down slowly.
- Use a pullup assist machine
- Giant rubberbands
For pushups...
- Figure out hand positions that are comfy on the shoulders
- It's cool to start on your knees
Squats...
- Do air squats and put that arse in the grarsse
- Go half way down
Start somewhere,
just start.
---
166
7.5ish hrs Sleep
20 pullups 60 pushups 15 shoulder presses + other stuff
10 minutes recovery
120 minutes reading + Journaling
79
>
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
>
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
>
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
>
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
>
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
>
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
>
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
>
REAL POWER MAKING IS MADE WITH...
AS I DIVE DEEPER into power meter training I'm noticing a piece of data I haven't paid attention to for years. I figured my cadence is about 85-90...
... and didn't care much about it.
All that has changed.
Because now I have a data point,
and the accompanying insight.
The higher my cadence, the better my power.
It makes sense,
and I'll prove my case in a moment.
First, here's my discovery.
When putting out a certain amount of power, say 250 watts. It is much easier around 98-104 RPMs. My heart rate is lower, too.
I never would have figured this out with out watching my power and my rpms.
Is this true for everybody?
I don't know, but consider this...
... how much faster can you sprint when your cadence is high vs low?
Is that proof?
I think it is.
Here's a thing that bugs me...
... Greg LeMond poopooing the modern generation's high cadence riding.
We never rode like that, they must be on something.
Yeah Greg, they have learned way more about their bodies because they have massive amounts of data unavailable 40+ years ago.
Which brings up the Todcast I did with Tom Danielson.
Tom, I'm guessing you learn all kinds of cutting-edge training when you join a big pro team.
Not really, the teams don't really offer all that much in terms of training. Each racer has to have their own coach and program.
What does that mean for us enthusiasts?
Same thing as always...
... if it's to be, it's up to me...
... to figure it out.
Read the books,
watch the videos,
hire the top coaches,
join the groups and forums.
The next step in this RPM breakthrough is setting up the perfect gearing so I can be in my sweetspot all the time.
Stay tuned,
I definitely have something I'm going to be working on.
---
163.4
8ish hrs
Push Ups and Pull Ups
20 minutes recovery
120 minutes reading + Journaling
Todcast:
https://www.strava.com/athletes/10248
https://www.instagram.com/pedalindustries
REMCO IS A BAD ACTOR
THE BIGGEST WEAKNESS REMCO HAS is that it has all come so fast, and so easy. He goes from teenage soccer phenom, to pro cyclist in a season...
... and punking the best in the world in short order.
But, he missed something grand today even though he unwittingly set it up perfectly a few days prior.
He should have won another stage win,
after another day dragging a bunch of riders around the course.
He's won twice at this year's Vuelta doing just that,
dropping everybody and soloing in.
He also lost twice,
pulling too much and paying for it.
So, everybody knows he's a beast,
they also know he can over do it and be beaten.
Which brings up the acting,
something he's never had to do because he's so darn good.
IMHO, today was a day to bring out the acting skills.
For mortals and pros,
acting is just another skill in our quiver.
Think of the great Mohammed Ali's
rope-a-dop.
Our version...
I'd pull if I could...
Oh, I'm cramping...
Sorry guys, I'm gassed...
All of that can be communicated...
verbally
facial expressions
and the all power body language
... it's easy,
should be practiced
and used judiciously.
Unfortunately, Remco is probably still too proud,
overconfident.
I can't blame him.
But, that's what I woulda done.
---
162.8
8.2 hrs
Push Ups and Pull Ups
20 minutes recovery
60 minutes reading + Journaling
Todcast:
https://www.strava.com/athletes/10248
https://www.instagram.com/pedalindustries
TIME FOR SECRET TRAINING
I LIKE THE IDEA OF SECRET TRAINING. A lot. Like Rocky pounding sides of beef in a giant meat freezer, doing the training solo...
... the weird stuff few are willing to do.
If you have 3 things...
... It's romantic,
and can lead to massive performance gains.
First.
A chip on your shoulder,
considered a chump,
not a champ.
Second.
A shot at the title,
at setting things right,
knocking out the feared competitor.
Third.
Hope.
That's the magic formula:
- A chip on the shoulder
- A shot at the title
- And, hope.
But, who has that?
Sure, maybe a wish to wreak revenge on some rando racer can be conjured up. Given enough time, we can all gain some hope...
... but a title?
So, how do we do it?
How do we tap into that 3-step formula to being insanely ready to Rip On RaceDay?
Here's my plan.
I'm going to shoot for PRing a local climb. It's a big one, and takes me just over an hour...
... can I crack an hour?
Most of the fast guys around here can go, or have gone, sub-60 minutes...
... that's the chip on my shoulder.
Setting the PR would be beyond epic...
... that's the title I want.
Knowing I'm about to start doing the weird stuff, like actually using a power meter in my training...
... that's the hope.
Oh, there's one more thing...
... a date.
I'm shooting for late February, right before my A races.
This Week's Featured Product
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click here.
---
162.2
8.2 hrs
Pull Ups Push Ups Squats Nordics
20 minutes recovery
60 minutes reading + Journaling
Podcast:
https://www.strava.com/athletes/10248
https://www.instagram.com/pedalindustries
FAILURE TURNS ME ON
IF WE HADN'T ALREADY FAILED TWICE LAST YEAR, I wouldn't be nearly as fired up as I am about next month's adventure. Will we fail again...
... is it just an impossible ride?
Should you do it?
No.
It's way too hard, way too long.
You probably wouldn't make it.
You think you can ride 130 miles in a day...
... over mixed surfaces?
15000+ feet of climbing should shock you into reality...
... the final 2000' up a steep and sandy jeep trail.
Seems doable still?
What about a narrow ribbon of single track cut into the side of a cliff?
Leaving in the dark is easy,
does finishing after dark freak you out?
How will you carry all the food and water needed between only 2 stops?
Where are you going to find someone crazy enough to do it with you?
You'll definitely want, and probably need a buddy. We leave on time, and we don't wait.
Are you good at navigating unknown territory?
Can you fix a likely broken bike?
Still in?
Well, don't say I didn't warn you!
We are a month out.
October 14, 2023
Starting at the shoreline of Dana Point...
... riding on paved roads, gravel roads, degraded and abandoned roads, miles and miles of paved bike trail, a good chunk of single track...
... finishing in the mountains at Big Bear.
Check it out: https://pedalindustries.com/collections/surf-n-summit
---
162.8
8 hrs
Pull Ups Push Ups Squats Nordics
20 minutes recovery
60 minutes reading + Journaling
Podcast:
https://www.strava.com/athletes/10248
https://www.instagram.com/pedalindustries
DROP ANCHOR OR DROP BALLAST?
IT'S AN UPHILL BATTLE. Somewhere up ahead is the finish line, in the mist and the clouds. I'm so close to smashing my PR...
... the legs and lungs are burrrrrrrning!
I've done this climb many times.
9 miles up.
3300' of elevation gain
There is only one choice to make...
- drop anchor, and quit trying
- drop ballast, and get better
... and it's not an easy decision to make.
Because, the goal has haunted me for years.
To break 1 hour,
up.
To break 1.5 hours,
up and down.
Which begs the questions...
- What is holding me back?
- What can I eliminate?
... there is always something we can ditch to go further,
faster.
---
162.8
8 hrs
1 Rip On RaceDay Circuit + Push Ups Pull Ups and Squats
20 minutes recovery
60 minutes reading + Journaling
Podcast:
https://www.strava.com/athletes/10248
https://www.instagram.com/pedalindustries
... FEW THERE BE THAT FIND IT.
I HAD AN EXCITING CALL TODAY. A first-timer, who had just completed his longest ride ever, The MS Ride. He'd done 30 miles...
... and was already looking forward to next year.
What could I tell this oakley-eyed young buck?
I could quote a wise man who spoke the truth about how to be a successful rider and racer.
So I will.
But, before I share the quote let's give it some context because this enlightened being first laid out all the do's and don'ts for his followers on a mountain top...
... commandments, if you will.
Thou shalt:
- Ride hard twice a week, easy the rest of days
- Eat whole foods
- Lift heavy weights daily
- Get plenty of sleep
- Do 1-legged drills
- Weigh in every morning
- Read wisdom daily
- Journal daily
- Drink enough
Thou shalt avoid:
- Bonking
- Alcohol
- Bread
- Soda
- Sugar
What the teacher was laying out for the wouldbe racers was how to build a strong foundation, on rock vs sand.
He summed it all up with this...
Wide is the road which leads to destruction and narrow is the way which leads to PRs and Podiums.
Few understood the advice, or heeded the commandments.
Instead, they did their own thing.
- Trained as hard as they wanted, whenever they wanted
- Ate good some days, cheated the diet like mad other days
- Had good lungs, but zero strength and weak bones
- Lived in a sleep-deprived fog and poor recovery haze
- Pedaled in squares
- Continually expanded their spandex
- Atrophied their brains and spirits with social media
- Failed to explore their inner genius
- Were constantly dehydrated
We can wander the broad roads...
... or we can take the sage advice of the narrow path...
... they take the same amount of time
and render dramatically different results.
---
162.8
6.5 (back to morning rides, gonna be painful transistion)
Push Ups Pull Ups and Squats
20 minutes recovery
60 minutes reading + Journaling
Podcast:
https://www.strava.com/athletes/10248
https://www.instagram.com/pedalindustries
... KNOW WHEN TO FOLD 'EM
IT WAS AN 'A' RACE. I'd planned it for months, years actually. Racing Marathon Nats was, and still is, something I've always wanted to do...
... then why was I depressed?
From the moment I paid for the AirBNB and race registration, a dark cloud blocked my normally sunny disposition.
Something wasn't right,
and I knew it.
Once I made the decision to cancel,
the cloud lifted.
Why?
Because I was forcing it. (see below)
Truth be told,
the timing was not good,
the travel and time away daunting.
On top of that, there are other pressing issues that are significantly more important in my personal life that I want to care for.
Was I afraid to race Tinker Juarez and the rest of the ageless studs who line up?
Were the challenges of racing over roots and ruts vs rocks and dust too much?
Did the prospect of not overcoming a cold in time concern me?
Heck no!
I love that stuff.
Give me the best, most difficult...
... so I can be schooled!
So, what now?
It's early September,
a third of the year is left to play...
... and I'm in great shape.
Nothing is next.
The whole point of racing is...
... being in great shape, for life.
---
A note about Forcing It. One of my many grandfathers (bonus of divorced parents) taught me something. He was a gentle and kind human, who was also a lion in business.
The crescent wrench I was cranking on had slipped and started to strip a bolt.
Todd, don't force it.
But, I want it off (my bike wheel).
Well, step back. Get the right tool. Be smooth and gradual with your effort, and the bolt should loosen right up... might need a little WD-40.
---
163
7.5
1 Rip On RaceDay Circuit + more pull ups and push ups
20 minutes recovery
60 minutes reading + Journaling
Podcast:
https://www.strava.com/athletes/10248
https://www.instagram.com/pedalindustries
THE RACER WE FEED
THERE IS A BATTLE GOING ON INSIDE OF ME. A terrible fight between two racers. One is evil and weak and lazy, one is good and strong and determined. My grandson asked me who will win...
... The one I feed.
Is this true...?
The battle, yes.
The convo, not yet.
On the surface, I could tell you how this weekend I skipped the cookies, muffins, ice cream, and most of the chips. That's easy, because...
... I don't crave that junk any more.
I wasn't surprised to jump on the scale tonight and see things are where they should be, even after a funfilled 3 days with the whole family.
Which isn't really the point of my ripped off version of the Cherokee legend, about feeding the wolf.
The point is the racer we pay attention to will get stronger.
A long time ago,
over about a decade,
I'd packed on 30 lbs of blubber,
I was feeding an ex-racer who I hardly recognized.
When I decided it was time to course correct,
I cut out a picture of a favorite racer,
and pasted my head over his,
and taped to my mirror.
That simple act
was so powerful.
Everyday,
I'd see future me...
... and feed the good racer, accordingly.
---
164ish
7ish hrs
No strength training
20 minutes recovery
30 minutes reading + Journaling
Podcast:
https://www.strava.com/athletes/10248
https://www.instagram.com/pedalindustries
HOW DO YOU HANDLE IT?
TODAY'S VUELTA STAGE WAS NUTS. Remco make the break, and then goes off the front for hours. Hours! Before...
... crying?
Yesterday, he lost 30 minutes.
He lost his chance to be a repeat winner...
... total humiliation.
Some would have packed their bags,
come up with a faux illness.
Shift happens.
Plans go completely awry.
Remco's quote on twitter echoed my grandpappy's oft repeated advice...
... It's not the problem, it's how you handle it.
Why did he cry at the finish?
I can only guess...
- the pain of the massive effort
- the salvaging of the Vuelta by winning another stage
... but, I think it was really this.
To know, he had it in him to ride nearly solo for hours and claim 8 minutes back on the leaders, while everyone else is getting shelled out the back...
... that would truly hurt.
When tires are low,
the headwind strong,
and the plan totally fubar...
... we get up,
put our bibs on one leg at a time,
and ride like the wind, till we are free again.
Thanks for the reminder Remco,
I needed that.
---
164ish
7ish hrs
Push Ups, Squats
0 minutes recovery
90 minutes reading + Journaling
Podcast:
https://www.strava.com/athletes/10248
https://www.instagram.com/pedalindustries
THE 3 WAYS TO RIDE OUT OF A RUT
WHAT IS IT WITH RUTS? Some say they are graves with the ends kicked out. I'll tell ya this, when ripping some single track...
... a rut can put you on your lycra in not time.
Which brings up today's ride.
Surfergirl and I got up to Big Bear early, before the rest of the family.
After unloading, I shot out for a structured work out...
... at least that was the plan.
But, then I found myself on Skyline a beautiful fast and flowy trail that traces the highest ridge between Big Bear and the greater LA Basin.
Not a soul out there.
Just me.
Riding where I hadn't ridden for at least 5 years...
... the whole time I'm asking myself...
... Why aren't we up here once a month in when it's warm?
Ruts,
that's why.
Here's how people try to ride out of ruts:
- Ride in the rut and hope for the best
- Trying to ride up the side and out
- Bounce out
For me, the best solution is to bounce out.
If I want to exit on the left side of the rut, I will steer into the right side...
... to bounce off it and out the left side.
Which is what we are doing this weekend.
Bouncing out of our rut,
doing different.
---
163.9
7.5 ish hrs
Pull Ups Push UPs Squats
0 minutes recovery
30 minutes reading + Journaling
Podcast:
https://www.strava.com/athletes/10248
https://www.instagram.com/pedalindustries
IT'S TRADITION, BUT IT KINDA STINKS
ARE YOU WATCHING LA VUELTA A ESPANA? The three bicycle race around Spain has an American in the lead, and I'm think thinking...
... it's just such a shame.
Not that Sepp Kuss is leading.
That's super cool.
But, pro cycling kinda lags because there are only trade teams.
Not teams like we have in every other sport.
Therefore, there are no mega-dynasties like the...
- Yankees
- Celtics
- Patriots
... a team to root for year after year.
Now, that would be cool.
Right now, Sepp rides for the trade team Jumbo-Visma.
A super team,
born from Rabobank.
The previous sponsor.
It would just be so much cooler if these teams had decades and decades of history.
It's way cooler for Michael Jordan to play all his years with Da' Bulls.
To build a legacy there.
The history,
legacy.
We can't change that now,
probably never.
But, we sure as heck can cheer for Sepp!
---
163.7
7.5 ish hrs
Pull Ups Push UPs Squats
0 minutes recovery
30 minutes reading + Journaling
Podcast:
https://www.strava.com/athletes/10248
https://www.instagram.com/pedalindustries
DEFLATION AND INFLATION
THERE IS AN OLD JOKE, about how many Masters racers it takes to fix a flat tire. And, no, it's not a joke about being old. It has to do with being...
... something entirely different.
On our ride yesterday, we experienced the rare flat.
It had been so long, we had to chip the rust off the old group protocol for when a flat happens.
- Do we stop?
- All of us?
- Do we help?
- How much?
- Do we wait?
- If so, how long?
- Can we ride super slow?
Concurrently, I was feeling quite flat yesterday...
... as well as the day before, and the day before that.
It happens.
From time to time, I get to deal with the old depression demon. Feeling like there is no air in my life.
Which brings me back to the joke.
How many masters racers does it take to fix a flat?
One, and the rest to watch and mock and laugh.
At least that's how it feels when you're trying to be efficient and quickly change a flat and too proud to ask for help.
The thing is,
just having one friend
do something as simple as...
- hold your bike
- fish out your tube or patch
- check inside the tire for glass
- get the pump or inflator ready to air up
- take your wheel off and help put it back on
... makes all the difference in the world.
Even if you don't want the help,
want to show how proficient you are...
... It is best to receive and to give help graciously ...
... if you want to inflate things back and get going.
---
163.9
7.2ish hrs
Full RaceDay circuit + short jog
20 minutes recovery
60 minutes reading + Journaling
Podcast:
https://www.strava.com/athletes/10248
https://www.instagram.com/pedalindustries
SPY MOVES
THERE ARE 3 TYPES OF BOOKS I ENJOY: business, spy fiction, and wisdom literature. Often, I'll read two or three simultaneously. However, one of them is more...
... applicable to racing.
For me, that's the spy novel.
They're all pretty much the same story...
- Smart spy
- Mission prep
- Dangerous situation
- Axe to grind with the enemy(s)
- Things look really bad until the tables turn
- Throw in some sort of romance for good measure
... and I am a sucker for a good page turner.
It's probably why I enjoy racing so much...
- Register
- Race prep
- Gun goes off
- Competitors self-identify
- Things get rowdy as miles go by
- A hill at the finish needs conquering
- Throw in some sort of podium or PR for good measure
... it's always astonishing how time is palpably different when racing.
It's all stats with Registration.
The bigger the race,
the more unsure the outcome,
the more likely to be beaten into submission,
the better the stories we can tell and the memories to last a lifetime.
Are you planning an A race for the Fall,
or already looking at next year?
---
163.5
7.5 hrs
Full RaceDay circuit + short jog
20 minutes recovery
60 minutes reading + Journaling
Podcast:
https://www.strava.com/athletes/10248
https://www.instagram.com/pedalindustries
WE DON'T SHARPEN THE SAW, WE...
FROM WHAT I CAN TELL FROM THE COURSE MAP and satellite view, the upcoming A race needs some specific training. No intervals, no huffinpuffin, no long climbs...
... something I haven't done enough of lately.
Off I went,
busting spider webs,
enjoying the sun rise across the hills.
I was in search of turns.
Lot's of 'em.
Sure, I've been riding off road a lot lately. However, much of that has been on the gravel bike and...
... railing turns with flat bars requires a different approach.
It is so easy to lose time in twistyturny single track.
We'll be racing two 19 mile laps, with an infinite amount of turns. Let's say there are 300 turns per lap. If I lose a half a second per turn, that's 150 seconds...
... well over 2 minutes each lap.
That's hard to make up.
What if I gain 150 seconds/lap?
Also, hard to make up...
... but not for me.
Fortunately, there is a great playground not too far from home.
Take a look.
Here are a few of the tricks to taking the turns fast...
- lean the bike early
- get on the side lugs
- play with tire pressure
- play with suspension settings
... these little things add up.
Because I was focused on the turns and riding at a low effort endurance pace, I also focused on my pedal stroke.
For racing offroad, especially MTB racing, keep the power down throughout the pedal stroke is key to cleaning the steep, loose, and rocky sections.
The great Stephen Covey, preached sharpening the saw before starting to cut.
For us, that means...
... sharpening the skills before starting to rip.
---
This is my favorite MTB cornering video
---
163.5
7 hrs
Quick RaceDay circuit
20 minutes recovery
60 minutes reading + Journaling
Podcast:
https://www.strava.com/athletes/10248
https://www.instagram.com/pedalindustries
THE AWKWARD PRICE OF GETTING GOOD
HAVE YOU GOT A REPUTATION YET? Have you put in enough time, spent enough cash, dedicated the energy to stand out? Do friends and family introduce you as...
... Oh, this is the bike rider, triathlete, runner who...
... accomplished a feat they can't fathom doing, ever.
Something we think of as easy, normal and a good sign of physical health...
... not a big deal, just fun and enjoyable.
Or, maybe it's the evergreen question...
Are you still riding, running, swimming?
... you'd think they'd know by now.
But, here's the question I really have,
Is it that we are out of balance?
Because, when I look back on the last 20 years, I'm significantly more satisfied with other accomplishments...
- We've raised a family
- Become grandparents
- Started a business from scratch
- Built a following of 11,000+ readers
- Taken care of aging parents
- Devoted time teaching youth
- Served those in need
- Put on the last legit road race in the county
... yet, somehow I'm still that nut who likes to ride and race bikes.
Which is exactly how I was introduced multiple times at a get together last night...
... awkward.
---
164.5
7.75 hrs
No strength training
20 minutes recovery
180 minutes reading + Journaling
Podcast:
https://www.strava.com/athletes/10248
https://www.instagram.com/pedalindustries
https://twitter.com/pedalindustries
https://www.youtube.com/@pedalindustries/featured
THE TRAINING IS DONE, THE STRATEGY ISN'T
A FEW IN THE ALLIANCE ARE DOING LOTOJA next weekend. The training is done, nothing to do now but taper, recover, travel, and...
... go over the strategy.
Here's how I did it,
and what I'd do different.
At just over 200 miles,
it is the longest sanctioned USAC race in the country.
Fueling is the biggest issue.
I'd have something solid for breakfast. Back in 2017, I started my day off with a can of sardines and half a can of black beans. Whatever you choose, I'd get some protein and fat in, along with calories.
Because of the altitude, I would stick with a 1 bottle/hour strategy. In that bottle, I've have 250-300 calories. Plus, I would eat something solid for another 150 calories. I'd stay away from gels, mainly because they don't do me right.
That's 400 calories an hour.
How to get the fuel in, and when.
You'll want a disposable feed bag with supplies to get you from stop to stop...
... toss your bottles and trash, and grab you bag without stopping (assuming you have support).
Beware.
There are multiple sections at each feed zone. Coordinate with your team, and be vigilant of knuckleheads coming in and out. Stupid place to crash, and it will happen...
... but not to you!
Load your bottles and pockets, toss bag responsibly.
My team met me at Montpelier, Afton and Alpine. I took neutral support at Wilson - liquid, I had food.
Now for pacing.
Ideally, you will never touch the front of the group until the finish line.
That's the dream,
it's not gonna happen.
Here's how it will likely go down.
Everyone will be all geeked up, and roll out fairly fast. Nobody will be feeling pain, because they are all ready and rested. Let the bunnies do their thing, stay in the top 15 riders...
... only go to the front if you are simply rolling through.
Spend no time up there.
Bunnies, bunnies, bunnies will do the work.
The first climb around Preston, will hurt a bit...
... because bunnies still be fresh.
Hang on, without killing yourself.
You'll want to be drafting over to the start of the Strawberry climb.
It's a long climb,
not as hard as it looks on the map.
Bunnies will blow,
go your pace,
push the top.
The drop to Montpelier is fun and fast,
you won't want to be alone and you
won't want to wait for slow climbers.
At this point, you pretty much know who you'll be riding with the rest of the day...
... except for one thing.
Those who skip the early calories are gonna start to suffer.
Not you!
Right?
With luck, you'll be with a good group,
have a working pace line,
and maybe a bunny.
Let that bunny work.
Clothing.
The start can be cold.
Tubesocks with toes cut out for your arms,
newspaper inside the jersey for chest,
are likely all you need.
Dispose of responsibly - Preston.
Make sure your team is carrying rain and cold weather gear.
It's high altitude and things change fast,
stay warm.
The only thing I would do different,
is familiarize myself with the competitors,
and not foul up the finish like I did here: https://pedalindustries.com/blogs/feed/lotoja-mocha-choca-lata-yaya
LoToJa is truly a oneofakind experience.
Highly recommend.
If you win this year, you'll be getting one of these RaceDay wallets... with a top secret code for a special RaceDay Bag™.
- 400 calories an hour
- Stay off the front
- Know thy enemy
---
163.8
7 hrs
PushUps, PullUps, Squats
20 minutes recovery
60 minutes reading + Journaling
Podcast:
https://www.strava.com/athletes/10248
https://www.instagram.com/pedalindustries
https://twitter.com/pedalindustries
https://www.youtube.com/@pedalindustries/featured
EVERYBODY WANTS TO QUIT?!
DOES THIS HAPPEN TO YOU? It happens to me. A race is getting close, training volume is up, schedule is crammed, body is tired...
... and I want to pull the plug.
Happened just this week.
Here I am 3 weeks out from my A race,
a bucket lister I've had for a longlong time,
and I'm thinking about potentially pulling the plug.
Why is that?
Better question...
... How often are we close to achieving the dream and we quit?
We're tired.
Unsure of the outcome.
Doubting we can pull it all together.
Another better question...
... When and why and how do we push forward?
Me.
I thought of you,
because I made a public declaration.
I looked at my giant calendar,
and saw the goal I'd written in red sharpie.
I palmed my custom raceday wallet,
considering all I'd put into making this happen.
I met up with the Alliance on zoom,
and the shame of even considering quitting gutted me.
If you're like me...
... I need reminders, accountability and support.
But, here's the thing.
It's normal to want to quit, have doubts, feel overwhelmed...
... which is why most people quit before,
right before, the breakthrough.
Don't be normal.
Be true!
---
163.9
7.5 hrs
PushUps, PullUps, Squats
20 minutes recovery
60 minutes reading + Journaling
Podcast:
https://www.strava.com/athletes/10248
https://www.instagram.com/pedalindustries
DISTILLING THE MISSION
ABOUT 7 YEARS AGO, I started blogging daily. Prior to that I wrote sporadically, for myself and made it into VeloNews and Competitor Magazine. I'd always ask myself when done...
... Does this make me want to ride my bike?
If it didn't,
I junked it.
Sometimes it would take me hours to write just a few paragraphs.
I got better,
faster.
Our mission has been upgraded,
refocussed.
The question I now ask myself is...
... Does this make me want to be true and rip?
I believe that being TRUE to what really matters
should come first and then,
we can Rip On RaceDay.
We have truing stands for our wheels because when they are out of round they are slow, and potential dangerous.
In the stand, we can check the tension of each spoke. Typically, one, or a few, have become loose and need to be tightened up. In the process, it's common to back the tension off as well.
Sometimes we can find our life spokes out of tension.
We might neglect a relationship
or skip the over life's spiritual and mystical elements
or overtighten on chasing more stuff for our might empire.
I've distilled for us,
to this...
... Be True AND Rip!
---
165
6.5 hrs
0 Strength
20 minutes recovery
60 minutes reading + Journaling
Podcast:
https://www.strava.com/athletes/10248
https://www.instagram.com/pedalindustries
HIDDEN BONUS OF THE GROUP RIDE
WE HAVE A LONG STANDING TRADITION. We don't wait for anyone, ever. If the ride starts at 630, few are there much earlier...
... no one is there at 6:30:01.
It's called respect.
Here's the bonus.
Knowing we are leaving on time, is a fantastic opportunity to practice race day.
- Prep
- Warm up
- Get to start
Which is great when things are normal.
But, shift happens.
Kids keep us up,
work is busy,
traffic.
More often than we'd like,
we are riding late...
- Prep
- No warm up
- Race to the start
... just like how many races commence.
We aren't doing ourselves any favors,
if we aren't prepared for the races,
which are full gas,
out the gate.
Sometimes, it's just good to throw the clothes on, grab the bottles, shove the glasses and helmet into place...
... get out the door,
pedal like heck.
---
Many, nearly all, off road races I do - MTB and Gravel - have staging corrals. It pays to get their early, to line up at the front. Even if I warm up, I'm gonna be standing 15-30 minutes before the gun sounds. I'm back and forth on if the warm up helps.
---
166.1
8 hrs
1 Rip On RaceDay Circuit
60 minutes recovery
60 minutes reading + Journaling
Podcast:
https://www.strava.com/athletes/10248
https://www.instagram.com/pedalindustries
WHAT SCARES MOST PEOPLE ABOUT RACING?
IT'S KINDA SAD WHEN YOU THINK ABOUT IT. For every one person that signs up for a race, there are thousands of riders who don't sign up. I think I know why...
... because they know.
What do they know?
A lot of things...
- themselves
- their abilities
- their schedules
... which they claim precludes their participation.
The truth is...
... racing is hard.
But, they know the real challenge isn't their desire, ability or schedule.
In fact, signing up is the easy part...
... finishing is what scares the shift out of them.
We are different,
completing what we start,
seeing it all the way through...
- planning
- training
- packing
- travel
- warming up
- jockeying for position
- and pushing hard till we cross the line.
... we are finishers.
---
I was going to leave it there, however it's worth asking the question...
... How can we encourage more people to have an A race?
---
165.6
7.75 hrs
1 Rip On RaceDay Circuit
20 minutes recovery
60 minutes reading + Journaling
Podcast:
https://www.strava.com/athletes/10248
https://www.instagram.com/pedalindustries
https://twitter.com/pedalindustries
https://www.youtube.com/@pedalindustries/featured
ONLY MY DIRECT COMPETITORS SHOULD DO THIS
AFTER 10 DAYS OF TRAVEL, I was looking forward to getting back into the routine. You know, the one that separates the wannabees...
... from the gottabees.
The Cowboy Strong stuff.
When traveling,
- push ups are easy to do
- pull ups if there is a local playground
- squats are weakly replaced with air squats
- and just plain for get doing the awesome nordics
I warmed up with some light jogging,
mixed with some side shuffles,
and jumping jacks.
Normal stuff.
The sled felt great, even with the legs still a little tender. Taking those big steps and pushing all the way through the ankle and foot was wonderful.
Shoulder presses were a little shaky towards the end.
I really feel when I skip the upper body stuff.
Squats. Sometimes, after a break, I'll drop down some lbs. Not today, and it was just fine.
Then, the nordics. I could feel the tension in my hammies. Did my 5 full reps, but something didn't feel rightw.
When I moved on to the box jump, and lowered myself to explode up...
... the right hammie was barking loud.
Dang.
Pulled muscle?
I wasn't sure, so I didn't even attempt the box.
The rest of the circuit was fine.
During a light, very light, spin this evening everything felt fine.
Still, it could have been a major set back...
... which is why I encourage all my direct competitors to skip the weights for months, then hit 'em hard...
... I need every advantage I can get.
I'm just kiddin',
be careful y'all.
Lift daily,
don't skip,
if you do, take it easy the first few days...
... because we gottabee strong to Rip On RaceDay!
---
165.1
8 hrs
1 Rip On RaceDay Circuit
20 minutes recovery
60 minutes reading + Journaling
Podcast:
https://www.strava.com/athletes/10248
https://www.instagram.com/pedalindustries
A FEW KEY TAKEAWAYS FROM BWR UT
THIS WAS MY SECOND BWR UT. I'd intended to do AZ in Feb, but it lined up with Tucson Bicycle Classic. I postponed to CA in Apr, but was too tired from Sea Otter...
... I wasn't intending to do UT.
But, I read about all the new single track.
Plus, the weather looked good.
And, it was paid for.
Did I get my money's worth?
I lined up a lot earlier, so I had a shot at hanging with the lead pack. To do this, get in the corral as soon as it opens, and be among the first 30 to get through the tunnel.
Not easy.
Once through the tunnel,
the dust was up,
rocks flying.
The pros started to push the pace,
I started sliding back.
A gap opened,
I didn't care.
We formed a second group, which included the Floyd Landis himself and a few pro women.
Racing across the gravel, we could still see the lead pack.
For some reason, they slowed a bit when they hit the pavement again and we were able to latch on.
Not only that, it was only mildly leg searing up the gentle drag before the left hand turn back onto gravel...
... and another 2 tunnels.
This was chaotic.
Everybody charging at 30+ to get to the tunnel first.
Rookies locking up the brakes,
before the dark abyss.
Now for the long straight, mostly smooth direct shot to the foothills west of town...
... where the rollers begin.
I was so happy to be there.
While everyone is still pumping adrenalin and trying to keep up...
... I drop anchor and go my pace.
I have a plan.
After the rollers is a some fast double track,
with rocks and ruts and sand.
Remembering my race a few years back,
I was sure I'd not only catch the stragglers,
but, I'd make up a ton of time and positions.
15-20 minutes later, we are through Aid 1 and I'm back with the Landis group and other strong riders...
... taking pulls and pushing hard.
This was really nice.
Roll through,
roll off.
The next section started with an abandoned trail to a raised cow gate. I made sure I was second through there.
We were gone.
From 15 riders,
down to about six.
My watts were around 250,
right at my ride all day limit.
The next major feature of the course was the new single track.
I love it.
The first bit was fast and flowy,
got held up a bit,
not too bad.
Grabbed a water bottle,
what I needed was a lot more calories.
The next section was quite technical for gravel bikes.
Moabstyle rock features with blue dots,
wood bridges over sand.
So fun.
The 45mm Terra Speeds were working great,
so was the 20mm of travel in the rear triangle.
Passed a ton more guys.
Onto the pavement back to town, I connected with one other rider from DC.
We were working well together,
we thought.
Then, two caught us from behind and were going so fast we almost didn't catch.
Here's the thing about BWR...
If you are a good descender
and good bike handler
you make up time.
When the strong roadies get back on the road,
they will reel you in.
Jump on.
Eventually, we got popped.
The big dude, who won 45+, was just too strong.
First to go was DC,
I was next,
then blue.
There was one more rough dirt section.
As I rolled onto the pavement I could see blue.
I tried to go by too fast for him to catch.
No luck, he caught on after a half a mile or so.
We swapped leading.
No one behind,
or in front.
My last race on this course, I got turned around and lost a 3-up sprint.
Not this time,
first up the curb onto the grass wins every time.
Here's what I know about the BWR UT:
- Get to the first tunnel up front
- The other tunnels, pray for the riders ahead to make it through
- The major, big group drafting is over at the rollers, settle in.
- Work on your descending and technical skills.
- Run the big tires, lowest pressure you dare (28 and 30 for me).
- For the Wafer, a hydration pack and 2 full bottles would be ideal.
About that nutrition.
Because the promoter is handing up pure water, no electrolytes, I believe it's probably best to carry enough liquid, laced with massive amounts of sugar and salt, to make it the entire distance.
I found it hard to eat during the last 90 minutes, which I needed to do since the bottles only had water. I tried, but it was just too fast and challenging to do easily.
Also, sometimes the heat and altitude mess with me. My breathing gets shallow, and not even drinking is appealing.
Which lead to the awful precramping feeling.
Fortunately, I had about 15 salt tablets on me and was munching them down like candy.
From that list above, I'd say the two biggest things I saw cost people time were...
... weak handling skills, and dehydration.
This kind of racing is a blast.
All the savviness of surfing a surging peloton,
with the romping, skidding and sliding of MTB riding.
For that reason, I believe the winners represent the most complete riders.
---
162.4
9 hrs
No strength work
20 minutes recovery
60 minutes reading + Journaling
Podcast:
https://www.strava.com/athletes/10248
https://www.instagram.com/pedalindustries
THE TRUTH AND THE RIP OF RACEDAY
HOW DO WE SCORE A RACE? At BWR, they have this massive wall of live results. It is easy to see how everybody finished...
... but, how did we really do?
Per the board, I had an insanely good day.
10th over all in the Wafer, and won my age group.
That's the truth of the matter,
or, the Truth Score.
The question I have for myself,
that all of us have for ourselves is...
... did we Rip?
Bare with me, I'm still working through this.
The Rip score is based on did we do all we could do,
and it's a lot more than did I ride as hard as I could.
Generally, that's a given
What I'm more curious about is,
Did we take care of everything so we could do our absolute best?
I scored my ride today a B+.
In the plus column:
Bike prep
Work squared away
Family on board
Race weight
Body ready, given it was a big training week
Objectives met
Made new friends
Cleaned all of the techy singletrack
In the minus column:
Poor choice of accommodations and poor sleep, no a/c
Poor nutrition last 90 minutes of race
I'm gong to dial this in during the coming weeks, and put some numbers to the metrics that matter most.
It's too easy to let the results determine how we think and feel about the outcome, when often they reflect very little of our accomplishments.
A good example is my pal Matt.
Normally, he does the full distance at BWR. This year he'd opted for the shorter Wafer, and was thrilled with his finish...
... because he finished strong after knee replacement.
Or, my friend Andrew.
I don't what his expectations were,
but it was clear as the skies were blue,
his wife enjoyed the day and he was happy she was there.
Or, Jessica who introduced herself to me.
She had caught all the way up to first place and was making the other girl struggle to hang on...
... only to get dropped on the final dirt section.
Why was that a win?
It was her first gravel race,
and she is excited about learning
new skills required to ride fast off road.
As far as I'm concerned,
those three racers,
ripped it up!
Tomorrow I'll be able to share some of the key take aways from today's race.
It's good to be home.
---
163ish
6.5 hrs
No strength work
0 minutes recovery
30 minutes reading + Journaling
Podcast:
https://www.strava.com/athletes/10248
https://www.instagram.com/pedalindustries
https://twitter.com/pedalindustries
https://www.youtube.com/@pedalindustries/featured
MY BWR PREP
AS FAR AS PREP GOES FOR TOMORROW'S RACE, I'd have to say I'm doing pretty good. Some things could be better...
... but the requisite goofy mustache is on point.
The rest, well...
- I got here late, only to be that guy who thought he registered but didn't.
- My taper was not the best - 10 hours and 10,000' of climbing this week.
- My tires - yeah, i'm stoked to see how the 45s romp off road
- Nutrition - just prepping bottles and food, 100 grams carbs/hr
- Helmet - opting for the slightly more aero Protone
- Kit - the new Among The Wolves design and updated pattern, etc
- Sleep - lastnights storm was like a rock concert in the van - not enough
- Work - worked too much today, not enough rest
- Friends - got lots of 'em here, can't wait to rub elbows.
- Waffles - the legendary pre-ride carbs are on my mind already.
What does all that mean?
It's been a heckuva week...
... tomorrow will perfectly top it off.
Good luck y'all!
---
163ish
7 hrs
No strength work
20 minutes recovery
60 minutes reading + Journaling
Podcast:
https://www.strava.com/athletes/10248
https://www.instagram.com/pedalindustries
THERE ARE NO DNF'S IN THIS RACE
EVERY RACE HAS RIDERS that DNF, DNS and DQ. It's inevitable. In fact, just last Saturday I saw a rider get DQ'd. And, you know what?...
... I wasn't the least bit sad he was disqualified.
Here's why.
At the Brian Head Odyssey the hand you a finishing card with your place and time on it.
Since I'd been keep track of who was around me when we started, and pretty darn sure of where I stood with my age group...
... I was somewhat shocked to see I'd finished 2nd.
For those of you keeping score at home, you already know I own the largest collection of 2nd place finishes in the world.
So, I wasn't shocked, shocked.
Just shocked that someone had passed me.
It seemed impossible.
But, then I got to thinking of the time I spent hunting down Benadryl at Aid 2; and a pump at Aid 3.
So, maybe.
But, it was 2nd by only a minute after nearly 6 hours of racing.
I'll be honest, it bugged me...
... not a little.
As we're about to get the podium he realizes he must have cut the course...
I might have cut the course?
Hmmm, well, I don't remember you passing me.
Yeah, I'm not sure.
Did you check your mileage?
40 miles.
Well, it is a 48 mile race and I did recored 47.9 miles.
But, that's not the point.
The point is that there are always racers who Did Not Finish, Did Not Start and DisQualified...
... except in one race.
I took lunch to a friend today.
He's recovering from surgery,
there have been complications,
jerk of a doctor told him he'll never ride again...
... terrible thing to say to an athlete.
And, I'd never bet against this total stud.
Then, I met another friend who let me know he'd just found out he has cancer...
... probably not a big deal, but might be a big deal.
Wouldn't bet against him either.
The world is so much better with these to pals o' mine.
Which brings up my point.
We will all finish the grandest race of all...
... none of us knows how far out our finish line is.
Race hard,
Do good,
Every
Day.
---
163ish
7.5 hrs
Push Ups
20 minutes recovery
60 minutes reading + Journaling
Podcast:
https://www.strava.com/athletes/10248
https://www.instagram.com/pedalindustries
https://twitter.com/pedalindustries
https://www.youtube.com/@pedalindustries/featured
THE PERFECT PLACE FOR BIKE RIDING
THERE WAS AN ARTICLE THAT CLAIMED the best trail is the one you ride the most because it has the most memories. I think that's mostly true...
... but, where is the best city?
For mountain biking, I still really love Park City, UT.
Today, for instance, we rode from town.
70% of the single track we rode
had been put in during
the last 2 summers.
This town is committed.
The thing I like about the riding up here is the lush vegetation and the many areas of dark, moist hero dirt.
Deer Valley is pioneered it all 20+ years ago,
The other resorts have all since joined,
running lifts all summer long.
For road, I'd have to say the best road riding I ever did was in France.
Long beautiful climbs, with recognizable names
and polite drivers.
For gravel, I have no idea yet.
But, in my dreams there are endless roads with no cars
connected by smooth, flowy single track,
with tall, giant trees,
and little dust.
If you've got a favorite, let us all know.
---
163ish
7.5 hrs
Push Ups
20 minutes recovery
60 minutes reading + Journaling
Podcast:
https://www.strava.com/athletes/10248
https://www.instagram.com/pedalindustries
HOW DO YOU KNOW YOUR TRAINING IS ON TRACK?
A FEW OF US RODE MY ALL TIME FAVORITE, the Alpine Loop in Utah. The main feature is a 9 mile climb, with corresponding descent. I prefer going from the American Fork side...
... then ripping the many twisty turns through the aspen trees on the way to Sundance.
I have some interesting data from today's adventure.
I've been riding this loop for decades.
The last two times on my gravel bike,
with gravel tires.
Last year, about 6 weeks out from Leadville.
This year, about a month out from Marathon Nationals.
Both times, with my younger and handsomer cousin who shares the same name as me.
Is it fair to use this as a fitness test?
Especially, since we were talking all the way up?
Should we consider his recent shattering of his PR at Leadville?
Yes, to all of the above.
Look at this.
It's safe to say,
my fitness is on track.
Scientific?
No.
Empowering?
Most definitely.
When we are deep in our training, it's important to find little nuggets like this...
... glimmers of hope.
Otherwise, it can seem like we're getting nowhere,
particularly in the months before the A race.
Questions of...
Is this working?
Is this worth it?
Am I on track?
Will this pay off?
... can be slayed,
by simply finding a nugget of proof,
bonus points when they come without trying.
The key is to acknowledge,
file away, and
keep riding.
This is why we stop at Sundance
Epically perfect day,
dodged the rain until last 3 miles.
---
163ish
7.5 hrs
No strength work today
10 minutes recovery
60 minutes reading + Journaling
Podcast:
https://www.strava.com/athletes/10248
https://www.instagram.com/pedalindustries
WHO DO YOU OWE?
GOT OUT ON THE GRAVEL BIKE IN UTAH TODAY with El Jefe. Now that he's retired, probably need to change that to El Flojo except...
... he's busy as ever, and doing insanely long races.
He took it easy on me today.
Here's the dill...
- El Jefe got me into gravel biking
- The Mocker (cause Tally mocks me relentlessly) got me into road
- Wood taught me how to sprint
- Garboon took me MTBing when the surf was dead
... each of these men made an impact on and off the bike.
I owe 'em,
big time.
Who do you owe?
By the way, when we hit the rocky sections and the single tracks, I was more impressed than ever with these Continental Terra Speeds.
I'm running the 45s now.
28lbs up front,
30 in back.
That's the set up I'm planning to roll at BWR Saturday.
I'm tempted to go a little lower on the pressure because I'm still not hitting the rims from time to time on the rough stuff...
... it's risky, though.
And, I'd rather hit the rocky sections at full speed vs gingerly like hot coal walker at a guru get away.
Oh, and who owes you?
---
163ish
8 hrs
No strength work today
10 minutes recovery
60 minutes reading + Journaling
Podcast:
https://www.strava.com/athletes/10248
https://www.instagram.com/pedalindustries
https://twitter.com/pedalindustries
https://www.youtube.com/@pedalindustries/featured
NO WAY WOULD I ATTEMPT THIS CLIMB!
WHEN YOU'RE FIT, nothing is really scary. I mean spiders and snakes and power outages can be, however not when a buddy says...
... Hey, let's climb the Grand Teton.
Unless you have a thing with heights.
Which I do.
So, I"m not even remotely tempted to join my bro-in-law this week on a 2-day ascent up the Grand Teton...
... at 14,000' high, with rain and high winds and 30 degree temps probable.
He's doing it,
because he's fit from ridin' and runnin'.
If it weren't for my fear of heights I'd do it, too.
It's just a fact, when you're fit you can say yes to almost anything anybody else is doing.
Which is the way whole point of the racey thing we do...
... to be fit, to do anything.
Sure, we might suffer a bit the next day because we worked some muscles differently.
But, rest assured.
We can do it.
Sometimes we think its about the podium, or finishers medal, or leader board.
It's not.
It's about being capable.
If you're capable or on the path to capable, check this out... if you like it, send me an email and if you can answer the secret question I'll get you a special code.
.
UTAH FRIENDS - I'm coming up, here's my schedule - hit me up if you want to join us.
Saturday 19th - Brian Head Endurance Race
Tuesday 22nd - Alpine Loop from AF side at 7:30, mandatory Sundance Cookie is on me.
Wednesday 23rd - Afternoon MTB Park City
Thursday 24th - Afternoon Heber Road Group Ride (tentative)
Friday 25th - openers in Park City time in the AM (tentative), some sorta dinner together in Cedar City
Saturday 26th - BWR
---
163.9
9 hrs
No strength work today
0 minutes recovery
90 minutes reading + Journaling
Podcast:
https://www.strava.com/athletes/10248
https://www.instagram.com/pedalindustries
https://twitter.com/pedalindustries
https://www.youtube.com/@pedalindustries/featured
STUNG BY BRIAN HEAD ODYSSEY
I FELT BAD FOR THE FATHER AND SON who pulled the plug at 6:30. Yes, it was raining. Yes, it was windy. Yes, it was still dark. I almost joined them...
... those two wouldn't be the only ones to DNS, or DNF.
It's wasn't that cold, 48.
The sun was rising,
the rain stopping.
At 7:08 we were off.
Straight up.
5 miles.
I wore a base layer and my KOM Jacket over a Camelbak to start. It seemed prudent to stay warm, and to have the jacket board should the rain return.
A note here about racing with power...
One of the benefits of racing with power is knowing exactly how hard you are working. As usual, the bunnies hopped ahead and stayed there for a mile or two, then paid the price of taking it out too fast.
Not me.
Rather than look at my HR to guide my effort I looked at power.
This was really helpful.
Since this was a 48 miles MTB race,
40 of it on twisty technical single track,
there was no need to chase the bunnies.
MTB racing is basically a mass start time trial.
That strategy wouldn't work on a road race where the speeds are much higher and we must do all we can to stay with the group, in the draft.
... power is a good way to throttle the effort.
For the record, this is a very proper mountain bike course.
Long climbs,
Long, challenging downhills.
We don't have that at home.
To stand and throw the bike around corners, off jumps and over rocks on a 40 minute downhill takes a different kind of effort...
... I'd never wanted a longer travel bike more.
That's when the wasp stung me on the right corner of my mouth, on the lip.
I hit it hard.
So hard, it hurt more than the sting.
In fact, I wasn't sure I was stung until my lip and cheek started to swell up - see pic above.
While I as debating whether or not I'd been stung, two more got me right above my sock...
... those hurt.
By the time I'm nearing the aid station that part of my mouth is blowing up and completely numb. Like I'd been given a shot of Novocain.
- It's difficult to close my mouth to drink
- Even harder to chew
Hoping I don't sound like a goof..
Does anybody have any Benadryl, anything for allergies?
Sure 'nuf, the medic does.
Perfect.
This was supposed to be a 4.5 hour race.
About 5 hours in, I felt sluggish.
It was the last leg and I was limping in.
Did I mention, I woke up at 3 am to the sound of what could only be a wounded bear sleeping above me? Frustrated, at 4, I went and slept in the van.
Took me 5:51:54.
9th overall,
1st in age.
If you're looking to do some epic riding in Brian Head, these trails are all great...
... make take 3 days vs 1.
Got a few compliments on the kit, check this out... if you like it, send me an email and if you can answer the secret question I'll get you a special code.
.
UTAH FRIENDS - I'm coming up, here's my schedule - hit me up if you want to join us.
Saturday 19th - Brian Head Endurance Race
Tuesday 22nd - Alpine Loop from AF side at 7:30, mandatory Sundance Cookie is on me.
Wednesday 23rd - Afternoon MTB Park City
Thursday 24th - Afternoon Heber Road Group Ride
Friday 25th - openers in Park City time in the AM, some sorta dinner together in Cedar City
Saturday 26th - BWR
---
164ish?
5 hrs
No strength work today
10 minutes recovery
30 minutes reading + Journaling
Podcast:
https://www.strava.com/athletes/10248
https://www.instagram.com/pedalindustries
HIGH PLAINS DRIFTER
I HIT IT FOR UTAH TODAY. Last second change of plans, starting with a 48 mile MTB race tomorrow at Brian Head...
... the top of the course is 11,000'.
Not Leadville,
a 1000' lower,
and 56 miles shorter.
A lot, lot more single track.
Really fun, flowy, bermy stuff through the Aspens.
Which is why I think it will take about 4.5 hours,
hopefully, a little less.
Can't wait!
How'd I get here?
Waking up at the crackodawn and driving 8 hours isn't ideal daybefore raceday prep.
Before doing the openers, and dinner, I decided to check into the AirBnB I'd opted for...
... it was billed as a resort.
Yes, a resort for junk stashed everywhere...
... even in the Shangre-la room.
$40/night,
in a small town,
on the hight plains of UT.
Yes, I could have stayed up at the Lodge in Brian Head, but...
... I figured 6000' was high enough in one day.
Here's the thing.
I love this little town of Parowan, with it's Main and Center Streets, tons of historical buildings...
... and, of course, The Parowan Cafe.
The openers were tougher than usual.
Lack of O2 for sure.
The afternoon squall brushed by,
cooling of the roads with a light drizzle.
Dinner at the Cafe was on par.
All in all, I'd say this day has been a 10.
I'll be in this kit tomorrow, check this out... if you like it, send me an email and if you can answer the secret question I'll get you a special code.
.
UTAH FRIENDS - I'm coming up, here's my schedule - hit me up if you want to join us.
Saturday 19th - Brian Head Endurance Race
Tuesday 22nd - Alpine Loop from AF side at 7:30, mandatory Sundance Cookie is on me.
Wednesday 23rd - Afternoon MTB Park City
Thursday 24th - Afternoon Heber Road Group Ride
Friday 25th - openers in Park City time in the AM, some sorta dinner together in Cedar City
Saturday 26th - BWR
---
164ish?
7 hrs
No strength work today
10 minutes recovery
30 minutes reading + Journaling
Podcast:
https://www.strava.com/athletes/10248
https://www.instagram.com/pedalindustries
ARE YOU A BUNNY OR A WOLF?
WE HAVE A BUNNY PROBLEM HERE. They're everywhere. And they are super funny. Darting across the paths and trails, hyperhopping in front us...
... what goes on in a bunny's brain?
Nature is such a good teacher.
If you're a hunter,
you can't be like a bunny.
Hopping off the front of the group,
racing up the first climb,
to the first corner.
Any bunny can tell ya,
you can't keep it up.
Eventually, the bunnies round here dart off to the side,
where I presume they collapse.
Not the wolves.
Wolves are hunters
they track, wait,
and pounce...
... for the kill!
That's how we need to race.
Let the bunnies do their thing.
It's entertaining,
and keeps the pace high.
Be the wolf.
Observant,
letting the race unfold,
figuring out who the players are...
... who's weak,
who's a bunny.
Then,
and only then,
we make our move.
When we know the kill is assured.
Does it always work?
No.
But...
... it's a helluvalot more fun than being a bunny.
If you're a wolf, check this out... if you like it, send me an email and if you can answer the secret question I'll get you a special code.
.
UTAH FRIENDS - I'm coming up, here's my schedule - hit me up if you want to join us.
Saturday 19th - Brian Head Endurance Race
Tuesday 22nd - Alpine Loop from AF side at 7:30, mandatory Sundance Cookie is on me.
Wednesday 23rd - Afternoon MTB Park City
Thursday 24th - Afternoon Heber Road Group Ride
Friday 25th - openers in Park City time in the AM, some sorta dinner together in Cedar City
Saturday 26th - BWR
---
164.9
7.25 hrs
PushUps and PullUps
20 minutes recovery
30 minutes reading + Journaling
Podcast:
https://www.strava.com/athletes/10248
https://www.instagram.com/pedalindustries
https://twitter.com/pedalindustries
https://www.youtube.com/@pedalindustries/featured
IT'S JUST 10 PERCENT?
I THINK I HAVE A PRETTY GOOD IDEA OF HOW MUCH DRAG is added with the 45mm tires on the gravel bike vs the 28s on my road bike. This includes...
... the less aero position of the dirt gobbler.
At 18-20 miles an hour, it's about 10% more drag.
About 20 watts.
I was sharing this with a fine young ripper on the group ride last night.
It's about 10%.
Oh, that's it.
Yes.
Not a big deal then.
If that was so, then why was I huffinNpuffin...
... and easily dispatched on the sprint?
Well, first off.
That's about 30 watts when we hit 27-32 miles an hour on the ride.
Which we do,
and wouldn't be a big deal,
if the ride itself wasn't 2+ hours.
Which reminds me of the sage advice I got at a seminar years ago...
... if you'll just save and wisely invest 10% you'll be filthy rich.
Too bad I didn't heed it.
But, I did heed something else, and it seems to be paying off the older I get.
We had this club in college called Goldbrickers. It was founded in 1917. We all memorized this unforgettable motto...
... There is always a better way!
That is something I'm constantly thinking about
family,
business,
training and racing...
... the things I care about the most.
Sure, it's only 10%...
... but it adds up.
---
164
7.5 hrs
PullUps PushUps Squats Nordics
20 minutes recovery
80 minutes reading + Journaling
Podcast:
https://www.strava.com/athletes/10248
https://www.instagram.com/pedalindustries
HALF THE PELOTON DROPPED ON OLD TOWN ROAD
IT'S NEVER A SURPRISE WHEN HALF THE BUNCH IS DROPPED. It always happens. What always delivers a smile, especially when I'm among the dropped, is...
... how many people are shocked to be there.
Of the 50% who are dropped, I'd guess 10% are caught completely off guard.
The other 40% knew they were,
outmatched,
unprepared.
I was thinking about this listening to Lil' Nas' Old Town Road, with lines like...
Can't nobody tell me nothin'
Like a Marlboro Man so I'll kick on back
Wish I could roll on back to that Old Town Road
... giving clues to how they got there.
Unteachable.
Smokin' cigs, being lazy.
Wishin' things were different.
Who's the greatest coach ever...
What do we need to give up...
What do need to do...
... to be in position to win the ultimate prize?
Racing,
just life in miniature.
Stay Ready my friends.
---
165.3
7.5 hrs
1 RaceDay Ready Circuit
20 minutes recovery
60 minutes reading + Journaling
Podcast:
https://www.strava.com/athletes/10248
https://www.instagram.com/pedalindustries
I MAKE THE MISTAKES THAT MAKE THE WHOLE WORLD CRY
GOOD THING YOU'VE GOT ME. Whenever things go awry I let you know because I don't want you makin' the same mistakes. You might still, but...
... maybe you'll learn and fix it faster.
Take today.
I'd managed to bang out some good work,
and was ready for a beautiful
evening ride.
Three minutes from home, I'm thinking...
Did I check my derailleur battery?
No.
Should I?
Yes!
... dang.
It's red.
Turning back goes against my core beliefs.
Our dad drilled it into us...
... A Brown never turns back!
I could have ridden on.
It was probably barely red.
But, what if it stopped working?
I remembered the night J took a tumble off the side of a local single track.
Busted his shifter right off...
... and was stuck in granny gear for 40 minutes.
It took him forever to get anywhere.
For sure, I didn't want that.
Decision made.
Normally, I'd swap one out with the other bikes and be on my way.
Not this time.
My steeds are down at the local bike shop waiting for service.
I'd have to wait while my 1 battery charged up,
which worked out great.
My new shoes, which I purchased specifically for the MTB, needed an eversoslight adjustment in the cleats.
Moral of the story?
Always check your batteries...
... the night before your planned ride.
If you're purchased a RaceDay Bag lately, then you should have this handy sticker.
---
164.8
7.5 hrs
1 RaceDay Ready Circuit
20 minutes recovery
60 minutes reading + Journaling
Podcast:
https://www.strava.com/athletes/10248
https://www.instagram.com/pedalindustries
https://twitter.com/pedalindustries
https://www.youtube.com/@pedalindustries/featured
DECISIONS DETERMINE DESTINY
EARLY SATURDAY, on my way to meet the gang, I blasted through a quiet park. Cars and trucks were pulling in, people were piling out with their...
... pickleball paddles in hand.
I've played a few times.
It's pretty fun.
Like tennis.
Is it just me, or did pickleball rise at the same time e-bikes rose?
What does that mean?
Anyway, these guys and gals are all piling out to meet and play their new found love.
I'm cool with that...
- exercise
- camaraderie
- learning something new
... it's just nor for me,
not right now.
I decided a long time ago I'd rather be my best at 1 thing...
... than okay at many.
Even then,
I'm not 100% committed to a segment of cycling.
My cross training involves...
- paddleboard surfing for balance, core and time with Surfergirl
- long walks in deep sand for massage my feet
- cross training every day for strength
... all activities that bolster cycling.
My food choices tilt towards what an athlete would chose when going for lean vs bulky...
- whole foods
- lots of protein
- little to no bread
All decisions compound over time...
... and determine our destiny.
Where do you want to go?
How quickly do you want to get there?
---
164.5
8.5 hrs
no strength work
20 minutes recovery
90 minutes reading + Journaling
Podcast:
https://www.strava.com/athletes/10248
https://www.instagram.com/pedalindustries
https://twitter.com/pedalindustries
https://www.youtube.com/@pedalindustries/featured
I HIT THAT DUDE HEAD ON!
I WAS PROBABLY GOING TOO FAST, heading back to the coast on an urban gravel road. It was midday and hot, not too many people out. I was mostly alone...
... and so was the dude I collided with.
Generally, I'm pretty conservative on blind turns.
Was I on this one?
I'd left home just after 7am, on the gravel bike.
Hit some dirt on my way to CV...
... a local group ride, stocked with local hitters.
According to the data, I registered new power numbers from 1 min to 20 min.
It felt like it.
The junior ahead of me on the La Paz climb (featured in the '84 Olympics), kept looking back to see if I was going to die...
... such was my breathing.
30 minutes later, at the high point of the ride I peeled off and...
... climbed higher on dirt.
At the top, I switched on my Incredibell to serve as an early warning...
... incoming missle.
This little bell works pretty darn well as long as people are in front of me.
It does not work around corners.
So, there I am.
Most of the climbing out of the way...
... letting those big 45mm tires gobble up the dirt, dust and ruts.
Around a blind turn, there is this dude.
Cutting the corner too tight.
I dive further inside, to my right.
HE DOES, TOO!
I lock the rear, kicking it to my right to change trajectory and try and get by him on the outside.
No luck.
Oh shift!!
Yardsale.
On my butt,
my back,
helmet.
I laid there for a sec...
... maybe for dramatic effect.
He popped up worried he'd killed me (2nd time today).
Super apologetic.
We dusted off,
shook hands,
rode on.
All good, just a few small flesh wounds.
Until...
... I got to the next climb.
It's steep.
Loose.
I wanted to cruise, downshifted, and promptly threw my chain into the spokes.
Oh, yeah...
... that dude's front tire went right into my derailleur.
I now officially have zero bikes to ride.
- Road bike, rear brake pressure.
- Gravel bike, bent hanger.
- MTB, suspension prep.
Good thing tomorrow is the day of rest.
---
164.8
7 hrs
no strength work
60 minutes recovery
60 minutes reading + Journaling
Podcast:
https://www.strava.com/athletes/10248
https://www.instagram.com/pedalindustries
WHY I WANT TO HELP YOU RIP ON RACEDAY
SOMETIMES WE FORGET WHY WE DO THE THINGS WE DO. This week my friend Bart challenged me to answer a simple question...
... Why do you want to help people rip on raceday?
Weirdly, it was difficult to answer concisely.
My first take...
Because I know if people will pick an A race, just 1 race a year, everything changes and improves: nutrition, sleep, training, etc.
... he wasn't impressed.
It's something deeper, think about it.
When FB served me this memory today I realized a few things:
- I've been helping people rip on raceday for decades
- Not as a coach, or mentor
- As a friend
When I sent the post card above to my pal Jeff in 2011, it was just after his 9th Leadville. He's had crazy, life changing experiences out there on that 100 miles MTB race...
... and hasn't always been able to finish, it's hard and shift happens.
The following year, 2012, we were going back to complete his 10th race and get...
... the coveted 10th Giant Buckle.
Not easy.
The card I sent said this on the front:
Out With A Bang 2012!
On the back:
Let's get your PR!
A year later, we met up on the road to Leadville and he pulled out that card. I'd forgotten about sending it to him.
It's been on my desk for months!
He really went all in that year.
- Hired a coach
- A nutritionist
- Arranged work so he could train
His family was super supportive of his quest.
How'd it work out?
PR, 8:12!
On the podium (2nd I think).
I tell you that, because I want you to know where I'm coming from when I say...
... I want YOU!, to Rip On RaceDay!
There is no better feeling than setting an outrageous goal,
going all in to accomplish it,
making it reality.
I have experienced it many times on and off the bike,
during endurance races and personal challenges.
Riding fast is something I've been blessed with,
and I love helping other people discover what they can really do...
... on a bike.
That is why I created the RaceDay Ready Challenge...
... I want to see you have the same experiences Jeff and I have had.
PS It is easy to get hung up on the podium, or winning, or paid events. They are awesome, and the podiums are a bonus. However, I have had just as much of a thrill when Pete and I spent 6 months to get our PR up Harding Truck Trail.
Just us, on a given day.
We didn't break our goal of going under an hour,
but we shattered our previous bests...
... still gives me tingles.
---
164.5
7 hrs
PushUps PullUps Squats
20 minutes recovery
60 minutes reading + Journaling
Podcast:
https://www.strava.com/athletes/10248
https://www.instagram.com/pedalindustries
BURNING MATCHES
A BIG PART OF RIDING FAST is feeling fast. There are a lot ways to do that, but here is one that is often discounted...
... looking awesome!
Yep.
Don't tell me you don't check yourself out before you saddle up, when you hit the bathroom, or...
... when you ride by giant windows!
It ain't right or wrong,
it just is something
we all do.
Why?
Because we are human,
want to feel fierce,
and be adored.
Want an easy way to take your style to the next level?
Accent what you have.
Yeah!
One year, I wore a red helmet, red gloves and red socks...
... at every race.
It was, and still is, a signal to my brain that it was time to...
... Rip On RaceDay!
This shift matters.
For a limited time, when you purchase a pair of gloves...
... you can get matching socks for FREE.
We have lots of colors.
What's your favorite?
Do you have a suggestion?
Go here: https://pedalindustries.com/collections/socks-and-gloves
No code needed, savings calculated automatically at check out.
---
163.8
8 hrs
PushUps PullUps Squats
20 minutes recovery
60 minutes reading + Journaling
Podcast:
https://www.strava.com/athletes/10248
https://www.instagram.com/pedalindustries
DOING THE WORK?
HUSTLE CULTURE SAYS Respect the hustle, work culture says Do the work, Grind culture says I'm just grinding, to which I say...
... What the heck are y'all talking about?
Is there something special we don't know about?
You know what I think it is?
I think, and I hope I'm wrong, it's just a way of saying...
... Look at me,
it's a freakin' miracle,
I'm actually focused on accomplishing something.
Shouldn't doing great work be our default?
Setting big goals be the norm?
Being unrealistic common?
I know it is for you,
because you're reading this.
What's our phrase then?
Keep challenging yourself.
Every day,
in every way.
Run,
Bike,
Swim,
Work,
Family,
Social,
Mental,
Spiritual.
---
164.3
7 hrs
1 RaceDay Ready Circuit
20 minutes recovery
60 minutes reading + Journaling
Podcast:
https://www.strava.com/athletes/10248
https://www.instagram.com/pedalindustries
MOTORPACING MADE EASY
I'VE BEEN EXPERIMENTING WITH THE GRAVEL BIKE, and I've come to a few conclusions you might find noteworthy. These little outings...
... have been flirting with road rides.
It's a lot like all the benefits of motorpacing.
Because of the extra drag from the jumbo treaded tires,
the larger gaps between gears,
and the more upright position...
... I am forced to ride a lot more efficient.
Staying much closer to the rider ahead, in the best draft position possible is key to hanging on.
The faster the speed, the more exaggerated the effort needed to stay with the group.
At 27-32ish mph, our speed tonight, its a lot more challenging than when I'm on my road bike.
A lot of that has to do with the gearing of my gravel bike: 38 x 10-52.
This gearing forces me to spin faster or slower than I might if I was on my road bike. In a sense it is less efficient...
... but, it's forcing me to be more adaptable and flexible with my cadence.
What's the point?
- To make the ride harder
- To force me to be more efficient
- To help me prepare for upcoming races
Will it be helpful?
I dunno,
I think so.
I played it a bit conservative tonight, saving just a bit to make sure I didn't get dropped.
Going forward, I think I can roll the dice a little more on this Tuesday afternoon ride.
---
164.8
7.5 hrs
1 RaceDay Ready Circuit
20 minutes recovery
60 minutes reading + Journaling
Podcast:
https://www.strava.com/athletes/10248
https://www.instagram.com/pedalindustries
A FEW MORE THOUGHTS ON MY TIRE CHOICE
THE ODD THING ABOUT MY TIRE CHOICE FOR SATURDAY'S RACE was that I'd never ridden the tire before. I mean I had, and I'd loved them, but never ridden...
... such a giant tire.
Not on a gravel bike.
Back in my day,
why we'd roll them
1.75" Ritchey World Cup SpeedMax tires.
Almost exactly the same width as the 45mm Continental Terra Speeds I mounted for Saturday's 50 mile gravel race, with noted and feared rocky sections.
I'd forgotten about those Ritcheys...
Heck, we railed
and ripped,
all trails.
Rocky,
Smooth,
didn't matter.
... in the late 90's those 1.75s were my go to for epic rides and races.
Here's the the thing, after the race I was rolling along on pavement next to a guy who outweighs me by at least 40lbs. Were were on identically spec'd BMCs...
... and I was rolling away.
Not exactly scientific, but confidence yielding for sure.
This afternoon, I hit a well traveled dirt road I've ridden many times. It's always pockmarked from horse hooves, and just bouncy enough to be annoying.
Not today.
Not on these 45s.
It was smooth and enjoyable.
For my next unscientific tests, I'll be hitting a few road group rides on this set up.
There's a point to all of this, so I'm glad you stuck around.
As much as I disagree with the idea of rocking 2.4" MTB tires for XC racing,
I disagree with as going skinny as possible for gravel racing.
I think it's always faster to error on the side of comfort vs rigidity...
... taking that edge off,
leaves us fresher,
and sharp,
and fast.
That's just me.
What's your preference?
---
165.5
7.5 hrs
1 RaceDay Ready Circuit
20 minutes recovery
90 minutes reading + Journaling
Podcast:
https://www.strava.com/athletes/10248
https://www.instagram.com/pedalindustries
https://twitter.com/pedalindustries
https://www.youtube.com/@pedalindustries/featured
HAVE WE FOUND THE FOUNTAIN OF YOUTH?
YESTERDAY'S RACE WENT PERFECT. From start to finish, I felt amazing. And, from the looks of my competitors, even though we'd put in massive efforts and were exhausted...
... most of us had the same look.
Dirt,road.
Young, old.
All of us were happy,
and smiling.
How could that be?
How could there be joy in so thoroughly flogging ourselves?
You know the answer to that
Here's the real question...
... is that the key to fountain of youth?
If so, why?
Unequivocally, yes.
Why?
Because it's child's play.
The great Dan Sullivan says (warns?)...
... As you age you must continually get younger friends.
For most people, that isn't relevant.
For us, it is.
If we don't, we,
the active,
the childish,
the energetic,
will find ourselves alone.
When endlessly fascinated with something,
like we are with
these races,
or business,
or writing...
... we don't retire,
we keep getting better,
closer to our maximum potential.
(Sometimes I feel I need to explain that sentiment. If I knew what I know now, and had the time I have now, I would have been waywayway faster than I am now. Now, I'm just a lot closer than I've even been to my potential.)
Stay young my friends.
---
165.3
8 hrs
No Strength
20 minutes recovery
60 minutes reading + Journaling
Podcast:
https://www.strava.com/athletes/10248
https://www.instagram.com/pedalindustries
WHICH BIKE WAS FASTEST?
THE QUESTION FOR THOSE REALLY INTO IT WAS, would a mountain bike or a gravel bike be faster at the Tour De Big Bear Gravel Race. The serious cats had pre-ridden and made their decisions...
... I committed to honor the spirt of gravel.
Can I say that without making someone getting lycra hurt?
Of course.
Grab some fries and let me splain it.
The best part about gravel is it is all spirit.
There are no rules.
Riders think there are...
- hipster mustache
- monochrome kit
- no coordinated teamwork
... there aren't.
I saw everything today...
- Gravel bikes
- CX bikes
- MTBs
- Wild kits
- Boys
- Girls
- Camelbaks
- Excellent teamwork
... and lots of rocks in certain spots.
Not everywhere,
but, enough in certain spots
to shred tires,
cause crashes,
and, in my case,
bounce bottles out of the best cages in the world.
I'd estimate about 50% of our time was spent off road,
even though there was a little more mileage on the pavement.
As I said, there are no rules in gravel which is why it's a little hard to explain to friends and family.
I rode 25 miles on pavement,
19 or so on gravel roads,
the rest on singletrack.
Look at the results.
1st MTB
2nd MTB
3rd Gravel (lil ol me)
4th MTB
5th MTB
I'd guess about 10% of the bikes on course were MTBs.
Here's why I think gravel was the fastest today.
My friend Eric won, on his MTB.
About 6 minutes ahead of me.
My friend Tim and I and one other came in together.
Generally speaking, Tim usually beats me on races under 3 hours. Eric always beats me into the ground.
Seeing that we came in not far behind Eric, and that the gravel bike was a lot faster on the last 4ish miles of pavement...
... I think I made the right choice for me.
They would get away from me on the rocky sections,
we were about even on the flowy single track,
and I'd catch back on any time it was
smooth or paved.
My set up:
- BMC URS - a gravel bike for rowdy terrain
- Continental Terra Speed 45mm Tires, 32 lbs rear, 30 lbs front
- 2.3 water bottles of 2 scoops of Skratch
- 2 Honey Stinger Waffles
- 5 Salt Stick chewable tablets
- Kask Protone Helmet
- PEDAL industries Aero Jersey and Pro Bibs and Race Socks and Race Gloves.
What would I do different?
Not much.
I've thought about rubberbands or something for the bottles, but seems like a hassle and these bottle cages from Arundel rarely let me down.
Nutrition was perfect, even with launching the mostly full bottle.
For me, the spirit of gravel is the versatility of skills that is required
in the bike handling and equipment set up.
The unknown,
the adventure.
---
165?
6.5 hrs
No Strength
20 minutes recovery
60 minutes reading + Journaling
Podcast:
https://www.strava.com/athletes/10248
https://www.instagram.com/pedalindustries
LET'S STOP CALLING IT RACEDAY
RACEDAY, I love it. Everything about it. The months of training, the weeks of bike prep, the openers the day before, the startline jitters, the first pedal stroke, the finish line, the afterglow...
... so, let's stop calling it RaceDay.
There is a much better title:
Inspired Testing Day.
Why?
Well, think about it.
We always have our most inspired and epic efforts on raceday. Nothing brings out our best than...
... the energy of the masses getting after it.
It's a test to see how well we do against others.
They feel it.
We feel it.
The leaderboard shows it.
What the leaderboard doesn't always show, never shows really...
... is what was left in our reserves.
A whole lot.
Not much.
Nothing.
Nothing is always the goal for me.
To know we gave all we had to give,
regardless of circumstances,
is the test.
We're the only ones that know...
- Everything was perfect
- Nothing worked.
- Work took out a bunch of training
- The derailler malfunctioned
- The baby was colicky
- We got sick the night before
- yada, yada, yada
... and it's best to keep it that way, to ourselves,
unless asked.
Hard to do,
but, still the best policy.
So, whenever your next race is,
I hope/pray/trust all goes perfect for you...
... either way, I know I'll be inspired if you let me know how it all went down.
Is it really R.I.P. for Rip On RaceDay?...
... nah, just wanted to try an inspire ya to give it everything.
It's your test.
---
165
7.5 hrs
No Strenght
0 minutes recovery
60 minutes reading + Journaling
Podcast:
https://www.strava.com/athletes/10248
https://www.instagram.com/pedalindustries
DO YOU TAKE NATURE BREAKS WHEN RACING?
MY FRIEND KEVIN ASSURED ME THERE WAS NO WAY TO WIN LOTOJA, without being able to pee off the bike. You know, coasting. He'd shamelessly practice the technique...
... in the most awkward places.
Wind, people.
Didn't matter.
But, here's what does matter...
... that we take the nature breaks.
Not those.
These.
Actually in nature.
The last couple of weeks, lots of my friends - maybe you! - have been posting pics of their rides in the mountains, and it is reminding me of...
... the amazing summer I had last year.
6 weeks in Colorado and Utah.
High up in the trees, mostly boondocking on side roads.
The solitude,
quiet...
... and lack of reception.
Completely unplugged,
however brief,
is a blessing.
Tomorrow, I'm heading up to Big Bear and I'm planning to boondock,
hidden in the forest,
under the stars.
Saturday, it'll be game on for a 50 mile gravel race.
They've changed the course multiple times. My pal Eric has pre-ridden it and assures me a mountain bike will be faster...
... so I put some 45s on my gravel bike.
I wish y'all luck this weekend, and if you have to pee...
... I wish you even more good luck!
---
164.8
7.5 hrs
Push Ups Pull Ups Squats
20 minutes recovery
60 minutes reading + Journaling
Podcast:
https://www.strava.com/athletes/10248
https://www.instagram.com/pedalindustries
IMPORTANT PUBLIC SERVICE ANNOUNCEMENT
YOU MAY HAVE NOTICED I'M DIFFERENT. You are, too. We all are, and I don't mean that touchyfeely We're all different and special kindacrud...
... endurance athletes are nuts!
We do epic shift, and live to tell about it.
That we know,
but do you know how to harness
the general populations's mocking and obvious jealousy?
Make it public.
Oh yeah, I've heard of that.
What have you heard?
That if I make a public pronouncement I can do better.
Do you do it, have you done it?
Oh no, I'd never to that.
Why?
It's weird, and kinda scary.
Which is my point precisely.
Making a public statement of what we want to accomplish is weird, and super scary.
You know the story of the crabs in the bucket?
They're all in there. Trapped. And one of them gets the idea to climb out. Just as he's about to escape their prison the other's pull him back down.
Why?
Because of the...
If I can't have it, you can't either
... thinking that stinks up everything, everywhere.
The thing about it is, though
We are truly different.
We aren't crabs,
or crabby.
And, when we make public statements of what we want to accomplish...
... yes, for sure the crabs will try and do their thing...
... and we will have so much more power
and commitment
and joy...
... because we are running, riding, swimming scared we will fail.
And that my fine heartrate monitoring friend...
... is a true public service announcement.
Those unwitting, dimwitted 6-legged demons in our heads...
... serve to push us to our best performances ever.
I've already stated I'm trying to win marathon nationals next month.
What if I fail?
Big deal.
It's just a bike race.
And, I'm a million times better for making the effort.
Here's another public service announcement:
I'm looking for 1000 athletes who want to achieve their best A race ever in 2024.
Deets to follow.
---
164.3
7 hrs
RaceDay Ready Circuit
20 minutes recovery
90 minutes reading + Journaling
Podcast:
https://www.strava.com/athletes/10248
https://www.instagram.com/pedalindustries
YOU'VE NEVER RACED AGAINST ME
I REMEMBER A BIZ MEETING ONCE, with another cyclist at his office. We were working along, getting things done, and he looks over at me...
... You're so mellow.
It felt like a put down.
tbh, kinda weird.
Another day, this same gent and I went for a ride.
He was killing me up some of the climbs, really hotting things up. I could tell it was enjoyable for him.
Later, we lined up at a local race.
Afterward, he pedaled over and stopped and said:
I didn't know you could do that.
Oh, thanks man.
There was so much I could have said.
I never told him the truth.
But, I'll tell you...
... because it might help you rip on raceday.
The truth is, when I'm racing...
... it's not me out there.
It's TFnB.
A totally different person.
A calculating, heartless punk with a very short fuse.
Surfergirl knows this,
understands this alter ego,
I actually think she likes that side of me...
... in small doses.
The truth is Alter Egos can be incredibly powerful and effective.
Here's the scary thing,
I think TFnB is who I actually am,
and the mild-mannered marketer is my Alter Ego I work so hard to develop.
Either way,
we're all playing some kind of role,
might as well play the one of the dominator when it comes to racing.
It's a lot more fun.
---
164.5
7 hrs
Push Ups and Pull Ups and Squats
20 minutes recovery
90 minutes reading + Journaling
Podcast:
https://www.strava.com/athletes/10248
https://www.instagram.com/pedalindustries
YOU NEED TWO THINGS TO BE AN EFFECTIVE SPRINTER
I WAS THINKING ABOUT THE AMAZING CAREER OF MARK CAVENDISH. So many fabled victories and championships over such a long career...
... how does he do it?
It seems like every year, some new rocket launches into the pro ranks.
Blowing everyone away,
then disappearing.
I think I have it.
If you have these two things you will win races.
Guaranteed.
- You are new
- You are fast
Why?
Well, it's not enough to be fast.
Lots of racers are fast.
However, to be new.
That is different.
The other sprinters don't know you yet.
They may have heard of you.
Seeing is where it's at.
When I see you sprint, I start to learn your tendencies.
- How far back you like to start
- What speed you like to roll from
- How you take the corners
- Which teammates you trust
- Can you take bumping
etc.
Just look at all the sprinters of the last 5 years.
They jump on the scene.
Get some wins.
Start losing.
Not the greats.
Not Cav.
The wins don't come as often,
but, they keep coming.
I think it's that he's more professional,
and the rest are just winging it.
For me, it seems like all the science has been to the climbers.
Sprinters are an after thought.
The big brains of the sport are nothing like the lore of the great pitchers in American baseball. They study each batter, know them inside and out...
... it's the same with the batters on the pitchers.
Maybe the teams do study the up and comers, I dunno. It just seems like an afterthought.
And then there's Mark.
I'm guessing, I'm betting...
... that cat takes nothing to chance.
Not only that, I'll wager he's thought of
a hundred ways to win each sprint
he rolls into for himself
and his competitors...
... maybe it's these two things, then?
Know the enemy and know yourself,
in a hundred battles you will never be in peril.
- Sun Tsu
---
164.8
7.5 ish hrs
Push Ups and Pull Ups
20 minutes recovery
90 minutes reading + Journaling
Podcast:
https://www.strava.com/athletes/10248
https://www.instagram.com/pedalindustries
https://twitter.com/pedalindustries
https://www.youtube.com/@pedalindustries/featured
WHAT IS YOUR MOST MEMORABLE FINISH?
THERE WAS THAT SOLO BREAKAWAY, 30 years ago in a business park. Me, off the front, seeing the highest HR I ever recorded, crossing the line first, no pack in sight, wife and baby there...
... I remember that day.
But, does it stand out for the family?
Or, the friends?
Should it?
You know what stood out to me at this year's Tour de France?
This interview of the winner, Jonas Vingegaard...
What do you want your daughter Frida to think of you when she´s older, say 25?
Just that I was a good father and that I was there for her when she needed me.
It sounds simple.
Cliche.
Trite.
But, heres the thing.
He'd just crossed the finished line after a huge stage of climbing
He'd just secured his second TdF victory in a row, against the oddsmakers.
He'd conquered the best,
and put the doubts to rest.
And his answer was calm,
unscripted,
pure.
This cat gets it.
Family first.
Yes, we train.
We do a race or few a year.
This keeps us fit to provide,
bonds us to likeminded athletes,
makes us better than we might otherwise be...
... because we choose active and athletic over sedentary.
It's not the end goal,
it's the means to being there when they need us.
At dinner tonight, we were discussing the fact that busy people work out more than non busy people. Some study had shown this.
Why?
Because they are busy and have to plan their days,
and get the workouts done quickly.
The earlier,
the better.
---
164.5
7ish hrs
0 cross training
20 minutes recovery
60 minutes reading + Journaling
Podcast:
https://www.strava.com/athletes/10248
https://www.instagram.com/pedalindustries
https://twitter.com/pedalindustries
https://www.youtube.com/@pedalindustries/featured
