HOW TO PRETEND IT’S NOT A BIKE VACATION.
THE FIRST RULE OF BRINGING THE BIKE on a vacation is key. It’s not hiding it the back of the van or car, and it’s not saying…
… I’ll only ride if the amazing doll house tour falls through.
Rule No. 1: Make sure the important stuff is the priority.
Today, that meant a 3.5 mile hike out to Observation Point.
Fully appreciate it’s awesomeness.
Hike back 3.5 miles,
loving it.
Even if you have a nice blister brewing,
because you never hike or wear these shoes.
Follow that up with plans to grill up some dinner at sunset.
Once everything is taken care of…
… totally cool to check out the sweet local single track.
Exactly how my day went.
Perfect.
The single is a new addition the land here near my grandpa's cabin, which is the only reason a lugged the bike up here...
... to give it a more thorough inspection in the morning.
"May the 4th be with you"
---
The view down into Zion Canyon
One of my favorite things is my folding fire pit. Folds down, easy to travel with.
Found a place to do pull ups.
---
165ish?
9 hrs sleep
Pullups Pushups Airsquats
0 minutes recovery
120 minutes reading + Journaling
86
>
SOME RIDES ARE MORE EXPENSIVE THAN OTHERS
I SHOULD HAVE TAKEN IT AS A SIGN OF THINGS TO COME. I’d just crushed my phone in the van’s door jamb. Ouch. But, not as big as the ouch that precedes…
… Is my bike okay?
And, too think, I was really enjoying a playful moment on challenging single track in Southern Utah.
Feeling good,
confident,
and fast.
Shoulda stayed humble,
cautious,
aware.
Going down a rocky ledge, my front wheel caught in a hole.
The bike stopped.
I arced high through the air.
We both landed among the jagged boulders.
Nothing on me was broken.
A few tears in my fuselage.
In flight, I’d been hyper aware of my recovering cranium.
Surfergirl got to see it all.
We laughed…
… It’s only a flesh wound!
Back at the trailhead, loading my bike into the van, I noticed the cracked seat stay.
It had taken a direct hit.
Cracked halfway through.
First day of our trip.
Ugh.
Drove straight to O’Reilly Autoparts.
This is gonna sound stupid, but ya got anything to repair carbon?
Like carbon fiber?
Just like that.
We’ll let’s see what JB Weld has.
Music to my ears.
I know JB Weld can fix a cracked radiator.
Tomorrow, I’ll see how their carbon repair formula holds up.
Wish us luck.
---
165.3
6 hrs sleep
No strength work today
0 minutes recovery
10 minutes reading + Journaling
88
>
DO YOU HAVE ATOMIC HABITS
IN ATOMIC HABITS, the great James Clear, made a point about how to write a best-selling book. He's sold 15,000,000 copies to date. His directive?...
... Be the book.
The point isn't that we should quit our day jobs and write a book,
though that would be a good excuse to ride, run and swim all day long.
However, as I think of my miraculous progress since coming out of ICU in January...
... two things are pretty obvious.
- I'm basically following my own protocol from The 30-Day Rip On RaceDay Challenge.
- I've made a few updates since I wrote the content for the challenge
For example, for the last 10 weeks I've been in the base-building phase.
It's gone pretty well...
- Fitness is up
- Weight is coming down
... but I have lots of top-end to recover.
True power has been offline since the last races of the previous year.
How am I going to get that back?
How did I build the base?
What are next steps?
Since I'm being the book,
I think I ought to write the book....
... take all the content, update it and put it in book form.
To do it right, I think I need a huge challenge.
Something ridiculous,
that would be a real test.
A reason,
a Why?
Something you might even want to get in on.
I'm not sure what it is yet.
But, it's percolating.
Stay tuned as the rehab continues.
---
165.8
7.5 hrs sleep
PullUps and PushUps and Dead Lifts
20 minutes recovery
90 minutes reading + Journaling
89
>
TAKING TIME TO RIDE FAST
TO BE FASTER THAN 99% of the competition, we need to value our 1%. Or, maybe several 1%s. Assuming we sleep for 8 hours, Do you?...
... we have 960 waking minutes.
One measly 1% block of our waking hours is 9.6 minutes.
What can we do with 1% of our day to get faster?
- Chop and prep a fresh salad
- Stretch
- A massage or Hypervolt session
- Meditate
- Clean and lube our chains
- Check our tires and brake pads
- PushUps and PullUps and Squats
Most of the things, like those above, we can do in less than 10 minutes...
... yet, we act like it'll take hours.
I do.
Maybe you don't.
It's not a question of if we have the time to get faster, but...
... will we use what we have correctly?
---
166
8 hrs sleep
PullUps and PushUps and Dead Lifts
20 minutes recovery
90 minutes reading + Journaling
86
>
MOMENTUM IS EVERYTHING
IT'S NOT THAT WE NEGLECT MOMENTUM, it's that we often don't respect it enough. As the great Sir Isaac Newton said, A bike in motion will stay in motion unless...
... acted upon by an outside force.
In other words, our legs move us forward, everything else...
... conspires to slow us down.
Everything.
Take turns.
Being able to carry our momentum through a turn means we spend less energy exiting the turn and getting back up to speed.
If we're really good,
we might make those behind work much harder.
If we're unskilled,
we spend all kinds of energy struggling to catch back on.
We get worn down by momentum suckers.
Remember, the corollary is Our parked bike will stay parked unless...
... acted upon by us.
---
166
8 hrs sleep
PullUps and PushUps and Dead Lifts
20 minutes recovery
120 minutes reading + Journaling
87
>
I DO NOT THINK YOU KNOW THE MEANING OF THAT ZONE
THERE ARE FEW GUARANTEES IN LIFE. One, however, is a lock. Invite your veryfast friends to do a recon ride where everybody is "committed" to ride zone two. Then...
... let the mayhem unfold.
Here's the bad and the good of it.
I felt bad right away.
Yes, I was suffering, sure.
But I was really feeling bad for all the suckers like me who thought this would be chill with a few efforts.
Instead, the first three hours...
... was one massive effort.
- 248 watts normalized power
- Average HR 150 bpm
- 3000' elevation gain
Probably nothing for you,
definitely something for me.
The gravel roads are shift right now.
Ruts all over the place,
stutter bumps everywhere else.
Fortunately, I decided to do some tire pressure testing today.
I aired down.
26 lbs vs my normal 30 up front.
28 lbs vs my normal 32 in back.
I rimmed out a handful of times, both wheels.
Mainly sharp edges or rocks.
Tires held up great - Conti Terra Speed 45s.
I think I can go lower.
No doubt when the trails are as nasty as they are it is muchmuch faster.
I also tested having breakfast before riding.
What?
Yeah, true.
I usually wake up at the last second and eat as soon as I start riding.
This morning, I was so excited I woke with tons of time.
A full hour.
I fired up a bowl of oatmeal,
dropped in frozen blueberries,
plus macadamia nuts for some fat.
It stayed down great.
Shocking given the hideous zone too-dang-fast we were pushing.
Definitely going to try that again because I felt really good.
That's it...
... hope your weekend is epic.
---
---
165.1
7.5 hrs sleep
PullUps and PushUps only
20 minutes recovery
120 minutes reading + Journaling
89 (fitness still down 30% from last year, and darn happy to be back at it)
>
HOW DO YOU STACK UP?
BEING A COMMITTED ATHLETE pays all kinds of dividends. Which is cool. What's cooler is deconstructing what we do and...
... seeing how we stack up.
Not against each other.
Just riding
or running
or swimming
won't do it.
For example, we also...
- Eat
- Sleep
- Maintain our equipment
- Study the latest info
- Might have a coach
- Make sure we have proper fit of all our gear
- Fine tune our body mechanics
- Get as aero as possible
- Test hardware
- Train with other committed athletes
- Challenge ourselves, long and short-term
- Have our "day jobs" squared away and thriving
- Prioritize family and friends
... and all that plus a lot more stacks,
compounds and
combines.
What can we add, refine, improve so we are truly...
... Ready To Rip On RaceDay.
...
By the way, I'm getting ready to launch dog tags with one of our sayings on one side and personal info on the other.
Would you like to know when they are ready?
---
165.5
8.5 hrs sleep
PullUps and PushUps only
20 minutes recovery
120 minutes reading + Journaling
82
>
IN A MOOD FOR VIOLENCE
IT'S BEEN JUST OVER TWO MONTHS since being able to start training after my mishap. Prior to that, it was 6 weeks off the bike or anything but walking...
... my fitness was zip.
Why do base at all?
Because I was effectively starting from zero.
Sure, I had decades of consistent riding, running, etc. But, I couldn't just jump right back into it.
I needed to give my body a break...
... and a chance to recalibrate.
It's been fun.
I've been able to do some group rides...
... hanging on, then getting dropped.
Base training is good for that, for building the aerobic engine.
It's not good for putting a sting into our efforts...
... or responding in kind.
That only comes from...
- Intervals
- Racing
... there's no other way.
The racing could be the kind where we pin a number on, spicy group rides, or getting after PRs.
The intervals, well there's a million ways to flog ourselves doing those.
In short,
we gotta do the explosive efforts.
There's no way around it.
It's not for everyone.
Only those who want to find out what they're really capable of.
Me, I'm targeting two days a week for the carnage.
Tuesdays.
Saturdays.
The key to success will be...
... showing up fresh, in a mood for violence.
---
165.1
9 hrs sleep
1 Rip On RaceDay Circuit
20 minutes recovery
120 minutes reading + Journaling
83
>
JUST BELIEVE THIS ONE FACT
THERE ARE ALL KINDS OF THEORIES: The Big Bang, Evolution, Creationism, even The Simulation. No matter which one, if any, you subscribe to...
... one fact remains.
This body is the only one we got.
I dunno why people treat 'em so badly.
Heck I've done plenty of bad myself.
But, there's nothing like racing to keep me on track.
Even just racing myself,
my times.
No matter what your beliefs...
... these bodies do their best when we eat clean.
Of course, there are a million beliefs on what that entails.
I keep it simple.
- No processed foods
- As much fresh veggies and berries as possible
- Plenty of protein
- Plenty of water
That's my belief of what actually works...
... and I think it's a fact.
Because every day we are building our bodies, it's important to remember...
... Every Day Is RaceDay.
---
167.1
8 hrs Sleep
1 Rip On RaceDay Circuit
10 minutes recovery
90 minutes reading + Journaling
83
>
WITH ALL THY FITNESS, GET...
IS THERE MORE TO RACING, than racing? Well, yeah. Of course. A lot more, the only question is are we taking advantage of the opportunities. As the wise one said...
... With all thy fitness, get adventurous.
By that, I don't mean in a racy way.
The point is to go somewhere,
do something new,
unattempted.
We've got the fitness,
which too few people actually have,
so we can accomplish what most cannot fathom to attempt.
So, what's it gonna be...
- Ride across the country
- Travel to a remote destination
- Run the Grand Canyon rim to rim
- Go from hut to hut in Colorado
... pick something.
What's holding us back...
- A tour guide
- Language barriers
- Support in case things go wrong
... nothing that can't be solved.
Do it.
---
166.7
7 hrs Sleep
Pullups and Pushups
20 minutes recovery
90 minutes reading + Journaling
82
Tell us about it.
>
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
>
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
BEST RIDE OF THE YEAR WAS A BIG DISAPPOINTMENT
TODAY WAS THE BEST RIDE OF THE YEAR. I probably say that every week, but I don't usually add this...
... it was a huge disappointment.
Due to my terrible mechanicking last night, the road bike was KIA.
Which left the gravel bike,
for a superfast
road ride.
I'm gonna tell ya right now, because there's a lesson I learned, I had a strategy in mind.
In order to compensate for the additional 3lbs of bike weight,
greater rolling resistance of the fatter tires,
and the wide gear spacing...
... I knew there was only one thing to do.
Even then, the ride was really hitting me hard.
I'd find myself constantly wishing I had more gear options,
either completely spun out,
or grinding away.
When the group would accelerate, I would too.
In slow motion.
It was so hard.
Miraculously, I was hangin' on.
Yeah, I got lucky on a couple of lights.
Yeah, I took the one short cut.
Somehow, against my hopes and wishes, I made it to the final 20 minutes climb to the highest point of the ride.
Not last.
Not first.
What made the ride so fun, after all that suffering, was hitting the gravel options on the way back home...
.. slidin' the turns, dustin' up the shins.
The dessert portion of the ride.
So, why has it so disappointing?
Well, I reallyreallyreally dug deep to hang on.
I was just dawgawn sure I'd logged a much harder effort than the same ride two weeks ago.
Look at this.
The efforts are veryvery similar.
A little less Threshold than 2 weeks ago, 3 minutes.
A lot more Tempo this week, 31 minutes.
Max heart rate 5 bpm higher this week, 175.
I thought I'd have a lotlotlot more Threshold, not less.
It just seemed, waywayway harder...
... because it was so much more difficult to be efficient.
So, what's the lesson?
Hang on,
never lead,
surf the groups energy.
While I was faux wallowing in my Skratch recovery, I noticed something.
According to the Starva Lords, both rides were Historic efforts.
Two weeks ago was a 272,
this week was a 327.
Not, too shabby after all...
... I think I'll be doing this ride dirty again, soon.
---
164.8
7hrs
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
CONSISTENTLY HONEST.
IT'S BEEN A LONG WEEK. Got a ton accomplished. Was looking forward to a chill Friday, but had a few family emergencies...
... I'm tired.
Then, popping new brake pads onto the roadie I somehow managed to ruin the brake line pressure.
No brakes.
No bike.
If I'm honest, feels kinda like my life this week.
No breaks.
It would be so easy to sleep in tomorrow.
Bag the slated ferocious road ride.
Putt around on the MTB.
But, I shan't do such thing.
The gravel bike is in good enough shape to make it to the group ride,
and maybe hang on for bit if I'm prudent with my efforts.
Which means there's all the potential in the world that it's a harder effort than I'd planned...
... and that's what I wanted to share with you.
The number 1 way to keep the fitness over the years isn't...
- a great coach
- a super group of friends
- a supportive spouse and family
... it's consistency.
Plain ol' day after day getting after it.
While others relax,
get satisfied with pretty good,
we press forward, pedal after pedal.
It's that simple,
and easy...
... if you love it like we do.
---
164.5
7.5 hrs
0 cross training
20 minutes recovery
45 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 HARDEST PART ABOUT LOSING WEIGHT IS...
DROPPING SOME LBS ISN'T REALLY THAT HARD, no harder than the 99 lb weakling trying to pack 'em on. What makes it hard is...
... how long it takes to see results.
But, there is a secret to dumping some ballast
and I practiced it today.
Be a little hungry.
Don't bonk.
Don't famine, then feast.
Be a little hungry.
You won't die.
It'll be okay.
The problem, I have found, is when I'm working but not completely wrapped up and focused on something...
... then I get bored, or impatient.
Today, for example, we were jamming on samples for our upcoming release of new apparel. All of us were focused on making sure all the fits are perfect. Making this and that small adjustment...
... all of the sudden, it's 2:30.
I'm hungry.
Our ancestors didn't pop over to the fridge,
didn't have a jar of cookies,
a pantry of goodness.
The were hungry,
often.
The thing about hunger, that' I've found is after a number of days, maybe a week, I get used to it...
... and it's super helpful if an A race is on the calendar.
A good number to shoot for is 1 lb/week,
with the lowest weigh in the morning
PRIOR to your big weekend ride.
We can adjust to fewer calories quicker than we think if we simply...
... arrange our environment to be less calorie obvious.
Stay (a little bit) hungry my friends.
---
164.5
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
THIS IS SO OFFENSIVE
WE HAVE TWO CHOICES: play defense, and be apologetic; or, play offense and point out all the reasons we are right...
... and they are wrong!
RaceDay is every bit as much a mental battle as a physical one.
Let's go to war!
This is what being RaceDay Ready is all about.
We can't rip,
if we aren't offensive.
Here's what I mean.
The only thing we should be focusing on when we line up,
is all the work we put in to get to this point.
During the 10-Week RaceDay Ready Challenge we do a lot of activities that are easy to...
... skip
discount
overlook.
Do that at your own peril.
Ok, not peril...
... but, detriment
or loss.
How do I know y'all aren't doing it?
- You click the Off Track button on the Challenge emails
- I see it all the time during the Alliance calls.
Why aren't y'all doing it?
- Because it's hard, and
- I haven't stressed it enough or done a good enough job selling it to your minds.
For examples...
- Some of the benefits of journaling every day is to calm our minds, flesh out our thoughts, figure out how to make life, work, family and fitness work.
- By reading daily, I've added all kinds of tricks to my warchest on and off the bike.
- Cowboy Strong has made me a lot stronger, my bones and tendons and muscles.
- Stretching and massaging daily has put torn or sore muscles in the past.
- The Giant Calendar has my family and team onboard with what I want to accomplish and what I want to help them accomplish.
... I could go on, but I think you get the idea.
Yes, it's wonderful to toe the line knowing we rode X miles...
... it's a game changer to bombard our minds with the countless little things.
A wise man once said...
... By small and simple things are great things brought to pass...
... and we all wanna be passing vs being passed.
---
165.1
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
THE CULT OF PERSONALITY
TOOK A MOMENT TO PUMP WITH LIVING COLOR, Cult Of Personality is still relevant today. Even for us...
.. who worship endurance.
And it got me thinking about who we are and who we aren't.
We chase fitness to be better at all things,
not sacrifice what matters most.
We revere epic efforts because they energize us,
not discourage us.
We honor the spartan approach of individualism, strength and ruggedness,
not sameness, mediocrity and timidity.
We seek outrageous goals and efforts,
not easy street.
We are about bonding, respect and friendship,
not leaving behind the one.
We search out designs that reflect our warrior's spirit,
not the bland and boring.
We believe in being strong and capable to move heavy things,
not just on the bike.
We invite, encourage, and share our joy for ripping with all,
not ignore, give up on or hide our secrets.
If you're looking for some vintage ripping from the 80s click the pic...
---
166.5
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
WHAT MY DENTIST TAUGHT ME ABOUT STRETCHING
DENTISTS. They are all the same. Nice people, pearly smiles, friendly. The kind of people you'd like to hang out with...
... except for that SOB who had me in the chair.
The nice ones, all love to tell the same joke.
Floss the ones you want to keep.
Later in life, much later than I'll admit, I hacked the toothbrushingflossing chore...
... which is what we must do to maintain things.
But, that's not what I learned about recovery.
Or, is it?
Brushingflossing never ends,
so I grab my toothbrush, put on paste and snag the floss...
... then I get into the shower.
By the time I'm done brushingflossing I'm ready to get out.
Stretchingrecovering never ends either,
so I put on shorts, grab the hypervolt...
... and watch YouTube for 30ish minutes.
Because...
... I stretch the muscles I want to keep highly functioning.
About that SOB.
I was 11. Parents recently divorced. Feeling alone. Life sucked...
... and Dr. Turd hits a nerve while numbing.
Not once.
Not twice.
Three (3) freakin' times.
No apologies.
No timeouts.
Most physical therapists are real nice, pearly smiles, friendly people, too...
... but, what if Dr Turd has a sibling?
Stretch those muscles,
hit 'em with the hypervolt or something similar, get a massage...
... if you wanna keep 'em ready for Ripping On RaceDay!
===
166.5
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
THE DEADLINE.
DEADLINES ARE SO POWERFUL, it is shocking how much we can accomplish when time is constrained and we are given...
... the date with destiny.
Isn't that the best part of racing anyway?
A date,
a deadline
to be super fit.
On such and such a date I will be as ready as possible, as close to my maximum potential as I can be.
There is only one problem,
and, therefore, one challenge.
The challenge is to be as close to our best as possible,
the problem is we don't have a deadline...
... until one day,
we are dead.
Which is how I'm feeling today.
Wiped out.
Yesterday's ride was massive,
Historic according to Starva.
I was deconstructing the effort on the major climb, Harding Truck Trail.
My PR is 1:03,
set 10 years ago...
... when it was an official race,
on a cool and misty morning,
with nothing to carry up.
I was 10 minutes slower yesterday...
... in scorching heat,
with bottles and gear to last 3 hours
and over 30 miles and 2500' of warm up.
Does that count for the 10 minutes slower?
Fatigue,
Weight,
Heat.
Oh, and new shoes that aren't 100% perfectly dialed in yet?
Could I do a 1:03 again?
I don't know,
but, I'm pretty darn sure I'm
a lot closer to my potential now than I was 10 years ago.
One more problem, my potential is degrading...
... and my deadline is getting closer.
Time to move faster.
166
8 hrs
No Strength Training
30 minutes recovery
30 minutes reading + Journaling
Podcast:
https://www.strava.com/athletes/10248
https://www.instagram.com/pedalindustries
WHAT HAPPENED TO YOU?
THE GENTLEMAN PUT ON HIS 9TH ANNUAL Creek To Peak mountain bike ride. For some, it's Leadville prep, for others it's an epic adventure...
... either way it's memorable.
Because it always stings.
He pinged me the night before.
Let's ride over?
Isn't it far enough as it is?
Yeah, let's get some bonus miles.
And, be even more sleep deprived.
Yeah.
Okay.
I tossed and turned all night,
wanting to maximize the limited sleep stressed me out.
At 430am I was in a fog,
and the fog had rolled in.
Which meant it would be a very humid day,
not cool.
Wahoo says max temp was 111.
That was at the top the 5600' peak,
7000' of climbing done,
50 miles ridden.
I don't think it was actually that hot,
but it was hot.
We had another 26 miles
and 2600' of climbing
to finish the ride.
We mostly stuck together,
until the 13 mile climb
with 4500' of gain.
Then it blew to pieces.
Almost all of us suffering alone at our own pace.
To begin, there is a brief, fast downhill about a mile in and it proved to be catastrophic the Nicest Guy.
One minute he was upright.
15 minutes later,
he's in a helicopter on his way to ER.
If you're into prayer, send one up for Mark.
If you're not, send him some good vibes.
I missed all that, being just a minute or so ahead.
Maybe that's why we were all so alone and strewn across the mountain?
Yes,
and no.
The heat was oppressive causing a few riders to bail out,
and more to turn around before the top.
But, the view!
We huddled in the shade of the signal towers and the turbulence of their air conditioners...
... until all that were gonna make it,
made it.
There was a time I would do this climb and the ensuing downhill 2-3 times a month.
It's that good.
Unfortunately, in 2018 (I think) a lunatic got mad at his neighbors and burned the forest down. It was supposed to be closed for 3 years for rejuvenation.
Then, Covid.
Now, it's back open.
Mostly all in tack and epic as ever.
The thing we ALWAYS look forward to is the delicious Mexican popsicles at the 100 year old general store.
I couldn't wait.
So hot.
We regrouped there.
From 20+, down to about 10.
The Iversons were amazing. Not only did they meet us with water and supplies at the bottom of the big climb, they also met us at the store with...
... ice for our bottles, lube for our chains.
All that faced us was 2 hours of trails,
and the terrible and hideous climb
up Shea.
Half a mile or so,
20% pitches.
Did I say the Gentleman planned this awful ending to the ride?
Can't believe I keep calling him that.
When I finally made it home,
Little Pants was facetiming Surfergirl.
Look at Dad.
What happened to you?
Oh, just a little ride with my pals.
---
166
6.25 hrs
No Strength Training
20 minutes recovery
No 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
We are all about Ripping On RaceDay via motivation, products and events. We manufacture (almost) all our RaceDay Ripping products in the USA, on demand. Sign up, train up and Rip It Up In Style, because Every Day IS RaceDay.
ARE YOU FAITHFUL?
HAVING A COACH IS GREAT. A good coach provides a process and a plan. As far as I'm concerned, coached or not...
... having a process is critical to success.
As long as we have two things:
Faith.
Patience.
What is this Sunday School?
Patience?
Faith?
Yes.
No.
This is Ripping On RaceDay School.
Following a process takes faith if it's new to you. Especially in the beginning because a good process will start out with the fundamentals.
Legendary bastketball coach John Wooden began every season teaching the players...
... how to put their shoes on correctly.
Can you imagine superstars, anxious to play with the greatest coach and teammates starting with something so basic?
Which brings up patience.
Without patience even the most faithful can get frustrated. Over time...
6 months,
a year,
more,
... is when an excellent process yields massive results.
This is all on my mind because someone who knows me well, called me out for talking about intervals.
You hate intervals.
I know, but I'm faithful to the process.
(by the way... if you haven't figured out that these posts are my daily kick in the lycra for myself... well, now you know)
---
166 (yes, I'm hacked off at this reading)
7.5 hrs
Squats Pull Ups 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
We are all about Ripping On RaceDay via motivation, products and events. We manufacture (almost) all our RaceDay Ripping products in the USA, on demand. Sign up, train up and Rip It Up In Style, because Every Day IS RaceDay.
WHAT YOU DIDN'T LEARN IN FIZIKS
YOU DIDN'T LEARN THIS IN PHYSICS, and I doubt you learned it in anatomy, and I really hope you aren't winging it. This is for the professionals...
.. at least it is if you want to maximize you life!
Life?
Yes, your cycling life.
Forget the added benefits of greater pedaling efficiency,
the superior comfort.
Those are nice.
In fact, they are game changers.
But, if you're winging it you wouldn't know what you're missing out on.
Not only will you have weaker power output,
all kinds of back and knee issues,
you will dramatically shorten
your cycling life.
Because...
... your parts, your body parts, are going to wear out faster.
Which is why, when I purchased some new shoes - I do love my Fiziks...
... I went straight to my PROFESSIONAL bike fitter.
I did not pass go.
But, why did I get new shoes?
Honestly, I'm a little spoiled.
Okay, a lot.
I have 3 bikes.
1 MTB
1 Road
1 Gravel
I have been using the same shoes for gravel and MTB for quite a while, and I was noticing I was never 100% comfortable.
If I set up the shoes for the MTB, it was just a little twitchcausing on the gravel bike and vice versa.
So, I splurged.
Got the latestandgreatest MTB shoe.
I'm going to dedicate them to MTB, since that is my most important racing for the foreseeable future.
They are lighter and comfier than that last version,
can't wait to get 'em dirty tomorrow.
So, there's the physics/anatomy lesson.
Extend your cycling life.
Get a bike fit.
https://pedalindustries.com/collections/socks-and-gloves
Did you know these sexy socks are Buy One (pair) Get One (pair)?
Make you order 2 pair, the discount is applied automatically.
Make you order 2 pair, the discount is applied automatically.
https://pedalindustries.com/collections/socks-and-gloves
---
165.4
7.5 hrs
Squats Pull Ups Push Ups
20 minutes recovery
60 minutes reading + Journaling
Podcast:
https://www.strava.com/athletes/10248
https://www.instagram.com/pedalindustries
WAIT JUST A MINUTE, GIVE ME A MINUTE, AND OTHER MISTAKES WE CAN AVOID
WE WERE TALKING ABOUT PREP FOR LOTOJA, a 200 mile bike race from Logan, UT to Jackson Hole, WY, through Idaho. Because it is a legit...
... sanctioned USA Cycling race.
I did it in 2017 and had an outrageously memorable day on the bike.
One of my best.
Here's how I trained.
My theory was that it would be nearly impossible for anyone to breakaway early and stay away...
... it's just too far.
Therefore, while I did some long rides in prep, my longest was 120. And, I only did that once. Most Saturdays, were 70-90.
On those days, I made sure to keep my overall pace high when riding alone...
... and never lead or get dropped with the group.
My focus was on endurance AND 1-3 minute power.
I figured if I did all I could to conserve, and never pulled until the final selection, I would have the power to withstand any efforts to get away by other racers...
... those 1-3 minute pushes towards the top of a climb.
It takes a certain mindset to sit in,
especially when we are trained,
tapered and ready to slay it.
A discipline, really.
That was my plan, and it totally worked.
I sat 10-15 or so riders back the entire time, rotated through and off the front as quickly as possible when, andonlywhen, necessary.
Over the final pass, we pushed hard and snapped off the final group of deadweight.
8 of us,
riding strong,
all pulling through.
We wouldn't be caught,
we were gone.
Then, tragedy struck me.
A flat tire with 55ish miles to go,
led to one of my all time favorite efforts chasing.
35ish miles.
The deets are here https://pedalindustries.com/blogs/feed/lotoja-mocha-choca-lata-yaya.
The point is this, most longasheck races don't come down to endurance...
... but, 1-3 minute power.
Are you training that?
https://pedalindustries.com/pages/raceday-ready
---
165.2
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
THEIR LOWER BODIES ARE JUMBO
SOMETHING IS UNIQUE AT JUMBO-VISMA. I noticed it last year, while appreciating the spinning legs of the great Primoz,...
.... then, earlier this year as Wout the awesome ripped it up.
Today, it was confirmed.
Yes, I suppose it could be an optical illusion created by the bibs and socks. But, I don't think it is.
What I think, and I could be hyperaware because I've spent so much time with additional workouts, is that...
... these athletes are building stronger and more complete legs.
All of them look buffer from the hips down.
Now, how would they do that?
Assuming they are actually developing stronger bodies from the hips down, always an iffy prop to be assuming, maybejustmaybe they are doing something like I am...
- Sled
- Squat
- Hip flexors
- Nordics
- Box jump
- Heel and Toe raises
... they are probably more pro about it.
To me, these athlete's legs look a lot stouter than their competitors...
... especially Jonas The Killer, today.
https://pedalindustries.com/pages/raceday-ready
Whadayathink...
... are they in line with my Cowboy Strong philosophy.
Learn about by taking the 10-Week Challenge.
---
165.9
8 hrs
1 RaceDay Ready Circuit
20 minutes recovery
60 minutes reading + Journaling
Podcast:
https://www.strava.com/athletes/10248
NOT EVERYBODY GETS THE POINT (TO POINT)
THERE IS AN INTERESTING PHENOMENA regarding racing distance. I've noticed a number of my friends are unable to visualize...
... the difference between a loop and a point to point race.
And, it bugs me.
They don't bug me, my inability to present the facts clearly is what bugs me, because...
... I want them to join me on an adventure never to be forgotten.
Almost all of these friends have completed the long and hideously challenging BWR San Diego which covers...
... 130 miles, 10,500 feet of climbing, 52 miles of it off road.
Here's the thing, though...
... BWR is a loop, and they get it.
Start here, wind up completely smoked in the same place.
BUT, when I invite them to do a point to point ride (not a race) of very similar distance...
... their heads explode.
I think I know why, and here it is.
Consider, if you roll out in the morning and ride 80 miles and finish back at your place, you've gone 80 miles. At the same time, if you considered riding 80 miles to visit a friend in the neighboring county...
... well, you'd give that a lot of consideration because Who wants to go that far?
And, I think this is what's happening when I say...
Let's do the Surf N Summit.
What's that?
We ride from here to Big Bear (local mountains).
What?!
Yeah, it's like BWR but way more memorable. Same distance, lots of nice gravel roads and bike trails.
No way, it's too far.
... which is the part that bugs me.
It's the same. exact. stinking. distance,
with a little more climbing,
NOT at racepace,
an adventure.
In other words, it has huge potential for being a fantastic day on the bike...
... plus, I have fun things planned for your driver/pickerupper to do while we ride.
Check it out here: https://pedalindustries.com/products/surf-n-summit-challenge-10-14-23
---
167.1
8 hrs
1 RaceDay Ready Circuit
20 minutes recovery
80 minutes reading + Journaling
Podcast:
https://www.strava.com/athletes/10248
https://www.instagram.com/pedalindustries
https://twitter.com/pedalindustries
IT'S A LUXERY FOR SURE, BUT WORTH DOING...
I'D SAY NONE OF US WILL EVER EXPERIENCE the thrill, challenge, pain and heartache of a grand tour, but one of our local kids, Young Kevin...
... is riding for DSM in the Tour this year.
So, Iet me put it a different way.
If you ever have the time, money and wherewithal to do a stage race...
... do it!
I mean it.
It will be one of the best racing memories ever.
I imagine big multiday rides like RAGBRAI deliver a similar sensation.
Get up.
Ride your guts out.
Clean up, check over bike.
Recover, recover, recover and do it all again.
It is truly my favorite type of vacation,
with the dudes,
geeking out.
And, watching the tour right now I'm trying to imagine what is going through everybody's heads.
One year, we completed all 8-9 stages of the Tour of California.
We got up early, and rode the same course.
I was wrecked for racing,
the rest of the year.
The tour kids have now been at it for 2 weeks.
Tomorrow is a rest day.
But, here are the two heads I'd like to be inside.
On Twitter, I commented on a post that Tadej's attacks were getting less and less fruitful. Nobody agreed with me...
... in fact, they disagreed with me.
The two subsequent days have shown the attacks to be useless.
In fact, he lost a second.
In 36 hours, that is going to change radically.
My prediction:
Jonas increases his lead.
Either way, Tuesday's stage is going to be riveting.
There are 10 seconds between 1st and 2nd.
And, 19 seconds between 3rd and 4th.
Two, twodog races.
Epic.
Which brings me back to why stage races can be super fun vacations...
... the drama,
the lead changes,
even for amateurs, is the best.
---
I've done these:
Cactus Cup - MTB
Tucson Bicycle Classic - Road
Leadville Stage Race - MTB
Need to find a grave one for next year... the one in Oregon looks epic.
https://pedalindustries.com/pages/raceday-ready
https://pedalindustries.com/pages/raceday-ready
---
165.6
8 hrs
0 RaceDay Ready Circuit
20 minutes recovery
60 minutes reading + Journaling
Podcast:
https://www.strava.com/athletes/10248
I HAD A PEACEFUL, EASY FEELIN'...
YOU KNOW WHAT'S REMARKABLE? Our hearts, and I'm not being touchyfeely here...
... our hearts are legit amazing.
This happened.
After riding at a good clip for 30 miles to meet the group, and then blasting another...
... 25 miles full gas.
We regrouped at the top of the final climb.
Filled up bottles, emptied bladders.
Dropped back down to sea level.
My heart, which had been pinned at 160+ bpm for nearly an hour...
... slowed right back down,
and I felt damn fine.
We spun along chatting, the Eagles softly playing in my mind.
I honestly felt like I could do it all again.
It was short lived,
when we hit the next bump in the road my legs...
... straight up scolded me.
But, that's our hearts.
These amazing muscles that let us do all kinds of fun stuff, like...
Ripping On RaceDay
or Group RideDay
or PR day.
Riding home along the coast, throngs of beachgoers where frantically trying to find parking spots close the sand.
Then I remembered the pic I saw yesterday of beachgoers from the 50s, lean and fit...
... I was glad so see 'em getting out today and enjoying the summer weather,
simultaneously hoping they'll do a little more running and swimming,
and a little less barbeque and chips...
... gotta care for our hearts,
and inspire others to care for theirs, as well.
Maybe not at the kooky levels we enjoy...
... or, maybe they'd like that peaceful,
easy feeling we get
after slaying it.
---
Did you see this reader's only code?
Save $25 on any order over $100.
50 uses available.
Expires Sundee.
The code is: KNOWFUN
---
165.6 (gotta get this down)
7.5 hrs
PushUps PullUps Squats Nordics
20 minutes recovery
60 minutes reading + Journaling
Podcast:
https://www.strava.com/athletes/10248
KNOWLEDGE VS WISDOM VS FUN
KNOWLEDGE IS KNOWING HOW TO RIDE AN E-BIKE, wisdom is knowing that holding the throttle and softpedalling...
... isn't gonna get you fit.
Knowledge is knowing you need to eat after a ride,
wisdom is not consuming twice the calories you burned.
Knowledge is knowing you need to drink after a ride,
wisdom is knowing water and sugar and protein is all you need.
Knowledge is knowing you need to stretch,
wisdom is doing it every day.
Knowledge knowing how many hours you rode,
wisdom is knowing how to maximize your time.
Knowledge is wearing proper riding attire,
wisdom is knowing how to regulate your body heat.
Knowledge is knowing how to read,
wisdom is knowing how to read the race.
Knowledge is knowing what to pack before a race or ride,
wisdom is doing it the night before.
Knowledge is thanking you for reading,
fun is giving you...
... $25 off anything you order,
this weekend,
over $100,
... wisdom is limiting it to the first 50 readers who place their order.
The code is: KNOWFUN
---
166
7.5 hrs
PushUps PullUps
20 minutes recovery
60 minutes reading + Journaling
Podcast:
https://www.strava.com/athletes/10248
I HAVEN'T LOST A RACE IN 10 YEARS
I HAVEN'T LOST A RACE IN 10 YEARS, and I've raced a lot. 10-20 times a year, not including the group rides...
... which are basically races.
How do I do it?
Well, it goes back to a major breakthrough I had back then.
No matter how the race goes down, I win.
Here are a few examples of wins by learning...
- to fuel a lot more calories/hour
- save the power for the sprint
- control my weight to make it over the climbs
- get tubeless to avoid flats
- arrange my work to be rested before race
- to train with better riders and toughen up
- arrive to start plenty early to be calm and conserve energy
- find foods I like to be better fueled
- add salt to avoid cramps
- make friends instead of foes
... make RaceDay Bags to be better organized.
My losses have become pure gold and taught me so much.
As the great Ernie Hemingway said...
There is nothing great in conquering,
there is greatness in learning to become better.
Which I have distilled to...
PRs > KOMs.
---
164.2
7.5ish hrs
Pullups, Pushups, Squats, Nordics
20 minutes recovery
90 minutes reading + Journaling
Podcast:
https://www.strava.com/athletes/10248
WEEK 3 OF HAVING A COACH AGAIN.
I HIRED A COACH. It's been about 2 years, since I had one in my corner. That one lasted a couple of years. Prior coach to that was on and off over a number of years...
... mainly off.
I have a problem with structure.
As the great Jack Nicholson said in The Shining...
... All work and no play, makes riding dull and not a joy.
Today, was my first workout with a power meter in about 4 years.
I pushed back on this request, and the coach pushed this gem back at me...
Yeah, you old school guys have been successful doing it the old way. I get it. But, my ways are new school and very effective.
... so I got the pw, who wants to be called out like that?
When I reported I had it installed he said...
Oh yesssss
Now we can get going!
... and I'm thinking, bro we've been going for 2 weeks.
The workout drills were pretty straight forward and I had a good idea of what amount of watts I was supposed to hold for set amounts of time...
... and then I experienced the truth of a power meter.
When you commit to hold X watts for Y time,
your HR starts climbing,
breathing accelerates,
pain increases.
What am I hoping to accomplish via this new training?...
... learn some new tricks, reach some new heights.
Because here is one thing I know for sure,
we can learn reading books and watching videos...
... a world-class coach can speed all that up, and I'm in a hurry.
---
Regarding that pic above, during one of the interval sessions I was blasting along, holding down that power through a turn that had been booby trapped. Normally, I would have slowed up a bit...
... maybe I don't have to hurry that much?
---
164.7
7ish 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
OVERNIGHT UPDATE
AHHHH, THE OLD We're updating your OS tonight message from our digital overlords. Well, it got me thinking...
... What would I like upgraded tonight?
Here's the short list:
- % body fat lowered
- new XC race bike
- power meter on all bikes
Instead of that I'll probably get this:
- coyotes howling and waking me up
- my bladder waking me up
- an email from an African princess in distress
Which brings up this...
... what can we really upgrade and why, how, when should we do it?
Lots.
But, the changes won't happen overnight which means a lot of peeps won't be bothered to...
... do the little things that matter.
I list 'em all out in the RaceDay Ready 10-Week Challenge.
Have you taken it?
https://pedalindustries.com/pages/raceday-ready
Have you heard of...
The See Food Diet?
The Cowboy Strong approach to weight lifting?
Sleep Doping for recovery?
This and more is revealed, and it's all free.
https://pedalindustries.com/pages/raceday-ready
---
165.8
7.7 hrs
1 RaceDay Ready Circuit
20 minutes recovery
60 minutes reading + Journaling
Podcast:
https://www.strava.com/athletes/10248
https://www.instagram.com/pedalindustries
https://twitter.com/pedalindustries
9 OUT OF 10 DOCTORS RECOMMEND
A BREAKTHROUGH REPORT WAS JUST RELEASED BY THE CRR. After a study of 100,000 endurance athletes over 20 years, there is indisputable evidence...
... how races are won and lost.
In 98.6% of the cases, the peer reviewed conclusion is that poor preparation is the leading cause of failure on RaceDay.
Researchers were shocked by the sheer number of athletes who neglected to show up with their equipment in excellent working order and...
,., horrified at masses who straight up forgot something.
Often essential.
Asked by this reporter...
What is it about the study you found most revealing?
Well, it's tough to say.
Why?
Well, you'd think after all the time, money and effort these competitors spend prior to the event that being prepared would be obvious.
Is there any link to what's happening?
Just one, and it's quite tragic.
Do tell.
Well, the closer the racers they get to the finish line the stupider they are?
Kinda harsh isn't?
Yes, most definitely, but not as harsh as the reality that all of the time, money and effort...
... should have yielded a much better result.
What can be done?
We recommend all endurance athletes have some sort of checklist, on their bike or toolbox and on their gear bag...
... for many, it's their only chance to maximize their results.
Reporting live from The Center for Ripping on RaceDay, this is The Old Diesel.
Now that the science is settled...
... if only there was a company that had checklists like that.
---
166.9
7ish hrs
Pull Ups, Push Ups, Squats, Nordics
20 minutes recovery
60 minutes reading + Journaling
Podcast:
https://www.strava.com/athletes/10248
HEADING INTO THE 2ND HALF
HEADING INTO THE 2ND HALF OF THE YEAR, and wondering if it could possibly be as good as the first. As far as the racing goes, not likely...
... not just because there are fewer races.
When we throw it in the big chain ring in January, it's hard to be excited in July.
That's a warm clime thing.
But, it's still a thing.
So, how do we stay motivated all year long?
Hard to say.
Why stay motivated all year long?
Hard to say.
Is that even a good idea?
Hard to say.
But, I'll try.
We can stay motivated all year long by having an A race or event once or twice a year.
By being consistent, we never really fall all that far out of peak fitness.
It's a good idea because our overall health will be excellent.
So, why is the second half of this year likely to be less fruitful than the first half?
I'm not sure,
but I think it has to do with a lack of training with purpose.
Gonna have to change that.
---
167.1
7.5 hrs
PushUps, PullUps, Squats
30 minutes journaling and reading
Podcast:
https://www.strava.com/athletes/10248
https://www.instagram.com/pedalindustries
https://twitter.com/pedalindustries
GRAVEL, RACING.
APPARENTLY, AND THIS COULD BE CORRECT, I haven't done the right gravel races. For that reason, I have yet to catch...
... the gravel racing vision.
I'm told If I select better gravel races I'll learn the truth.
The right gravel races are the closest thing we can get to a real European road race.
Rather than a typical US road race, with lots of slow riding and a few hard moments, the right gravel racers are hard as heck right from the start.
Bike handling skills are tested at every turn.
There's no rest,
just constant fighting for position.
Now that
sounds like
a whole lot of fun.
Want to know which ones I've done?
Can't tell ya, don't want to hurt the promoter's feelings.
Want to know which ones I'm planning on?
Me, too.
For next year, I'm thinking...
the BWRs
gravel nationals
Best of Both
... got any suggestions?
Because racing over mixed terrain...
... is how I'd like to mix it up next year.
---
165.4
7 hrs
No strength training
30 minutes journaling and reading
Podcast:
https://www.strava.com/athletes/10248
https://www.instagram.com/pedalindustries
https://twitter.com/pedalindustries
REALLY, EVERY DAY?
BECAUSE EVERY DAY IS NOT RACEDAY, FOR ME. I hear that phrase nearly every day. At some point, someone will walk in and notice my hat and mid-conversation justify whatever thing they want to slack off on...
... clarifying they aren't racing every day.
Fair enough.
Nobody is.
I mean those cats racing around France are for three weeks. But even they aren't racing every day.
The sprinters scratch and claw over the steep stuff and barely make the cut.
The climbers scamper to the front on a sprint stage only to clear out when it things get feisty.
Some days RaceDay is just doing the bare minimum...
... expending the least amount of energy.
Other days RaceDay means sleeping in and getting a massage...
... recovery is an overlooked superpower.
So, yes, Every Day Is RaceDay.
Don't waste 'em.
They compound.
---
167
7.5 hrs
Pushups, Pullups, Squats, Nordics
Podcast:
https://www.strava.com/athletes/10248
THE NCL'S FLAMEOUT
I READ TODAY ABOUT THE DEMISE OF THE NCL. What else would I do when I've programmed myself to take a break from training this week?...
... but, nitpick someone else's effort.
Am I wrong?
The NCL.
I heard about it,
but not enough to be interested.
Maybe because the main thing I heard was that Legion, the dominant crit racing team in the USA, had no interest in being part of the NCL.
Anyway, when I read they were flaming out during their first season I thought I'd check out their website.
What NCL offered:
With a vision to make bike racing more understandable for the average American, they came up with a format experienced racers couldn't easily understand.
If you can't get Legion, you can't get sponsors. The NCL sponsor list looks like something a local promoter would be slightly ashamed of.
Their values are weak, bland and tired: diversity, equality, sustainability, community.
The promotional video's top hits were crashes, which I think stemmed from a poorly laid out course.
What would have I done?
This, because I'm not on my bike right now:
Keep it simple, the existing crit format obviously works as it's the last bastion of US road racing.
Do whatever it takes to get Legion involved. They have the money, the fans and the sponsors.
Values: badass racing, enough money for racers to make a living, grassroots racing feeders to the league, race on restricted bikes so it's a level playing field and affordable to race.
Promotional videos shot from cameras on every bike, on every helmet, on every corner, from every angle featuring the insane handling that allows pros to corner and rub shoulders without crashing.
The real innovations should have been in payouts and promotion and equipment.
Which NCL do you think would survive?
Nobody Cares without Legion vs gNarly Crit League
In the end, to me it looks more like some smart people figured out how to rip off professional ball players' hard earned cash...
... and that's shame.
167.1
7 hrs
Pull Ups, Push Ups, Squats
10 minutes recovery
30 minutes reading + Journaling
Podcast:
https://www.strava.com/athletes/10248
https://www.instagram.com/pedalindustries
https://twitter.com/pedalindustries
NICE JAI FINISHES FIRST!
IS IT TOO LATE TO CHANGE MY PICK TO IN THE TOUR? I mean Tadi looks tired, Jumbo's strategy is amateurish, and that friendly bloke from down under...
... is a proven savage.
But, here's NOT the question:
Why do people, me included, overlook Jai Hindley?
He gets no respect...
... and he uses it to his advantage.
All the time.
Over and over.
To massive success.
I remember watching the Giro, and the commentators are like...
Yeah, and Jai Hindley is riding well.
... meanwhile, he wins the darn thing.
And even then, journalists be like...
... Oh, he got a little lucky.
How many times do we have to witness this?
Which is also the wrong question.
The right question is...
... How does he do it?
How does he get underestimated time and time and time and time and time again, like today at the Tour?
I think I know.
He just looks like a super nice kid,
who is humble and friendly,
just happy to be there.
Let's be honest.
I'll be honest.
Everybody, especially me, loves to find a reason to hate on our competitors,
Or build them up into Goliaths.
It's just a lot easier to marshal all our energy and focus to defeat, or be prepared for, an unlikeable, braggadocios, cocky, sunuvagun....
... and hard to best a kind, harmless Jai.
---
166.3
7.7 hrs
Pull Ups, Push Ups, Squats
20 minutes recovery
30 minutes reading + Journaling
Podcast:
https://www.strava.com/athletes/10248
https://www.instagram.com/pedalindustries
https://twitter.com/pedalindustries
WHY RISK DIVORCE?
MY FRIENDS ARE IN FOR LEADVILLE. He started last year, she got inspired last year, they're in. Now, all they have to do is...
... start and finish the beast.
However, it's a tricky thing to train and teach your spouse.
Too many dynamics.
History.
An experienced XC racer wouldn't call the route particularly challenging, but if your riding is mainly zwifting or pelotonning...
... it could be a problem.
Sensing a disturbance in the force, I piped up.
Let's meet up, I'll take over the training.
The potential to ruin a friendship was high.
We got started, and she shot right up the fire road.
Then, we did a couple of loops on a Beginner single track.
All good.
Time to take it up a notch.
Heading down an intermediate trail, she was right on my wheel. Well, not right on, but plenty close.
I was impressed.
Coming up to a blind drop down a hill I know has sent more than one to the hospital...
... I had a choice.
Stop, and analyze.
Or, send it.
I held my breath,
prayed for her safety,
grinned like a proud papa.
She was ripping it up...
... until we hit the bottom which wasn't particularly difficult.
The transition from down through a dip and back up...
... threw her off her bike.
I heard the banter,
and was glad I wasn't there.
After a few minutes they rolled up.
She crashed.
Any blood?
A little.
I expect a little whimpering or quivering chin.
Nothing, just a smiling signal to ride on.
There were a few more low speed tumbles.
The scrapes were adding up.
Little flesh tears.
Riding back to the car, we drifted back a ways.
You did way better than I thought you would. You're a natural.
Thank you so much for taking me and pushing me... if he would have taken me down that I'd want a divorce.
And that my dear pedaling posse is one way to up your lover's game,
and not have to sleep on the couch.
---
164.9
7 hrs
Pull Ups, Push Ups, Squats
20 minutes recovery
30 minutes reading + Journaling
Podcast:
https://www.strava.com/athletes/10248
https://www.instagram.com/pedalindustries
https://twitter.com/pedalindustries
HOW SCARY IS YOUR NEXT RACE?
I LIKE RACES THAT SCARE ME. Either because of the terrain or distance or lack of experience in a particular discipline...
... but, I'm pretty sure I would never do this one.
Would you?
Before you say yes, let me just point out only 200 applicants get to do it, and this is the first thing you see on their website...
This is not for you.
Nothing personal. But it’s not.
This is for people with fight.
Resilience.
And minds tougher than their bodies.
They’re not interested in being the best.
All they care about is besting themselves.
They’re no nonsense.
No hand-holding. No sugar-coating.
They’re in pursuit of something bigger.
Their team behind them, a smile on their face.
If that sounds good, then maybe we were wrong about you.
... why isn't The Norseman for us?
Well, first off, the idea that it's not kinda hacks me off. It makes me want to throw off my helmet, chuck my cleats and start swinging.
But, for me, at this time, they are right.
The idea of loading onto a boat off the coast of Norway
to be launched off the back and swim back to shore in frigid water
to then ride 112 miles with 12000' of climbing
then run 26 milies over very rocky terrain...
... it does scare me.
How would you train for a 50 degree water swim?
Which bike, TT or road bike?
Could you even run after?
You know who it doesn't scare?...
... the one and only Jennifer Vollmann.
But, why would it?
She's rad,
she's tough,
she's a mindset sensei.
We talk about big challenges and a lot more in this podcast...
... things like:
- why group rides help triathletes rip
- how to improve your mindset
- how she went from crosstraining to triathlon
- what level agegroup athlete make it to Worlds
- why coaches have coaches
- how to escape corporate life and pursue your passion
- what's it like to be a woman riding with men
Check it out.
---
165.3
9 hrs
1 Rip On RaceDay Circuit
20 minutes recovery
60 minutes reading + Journaling
Podcast:
https://www.strava.com/athletes/10248
BLUE PRINT FOR ASPIRING RACERS
HERE IS MY BLUE PRINT FOR RADICAL CHANGE. It's worked for me, for numerous grateful readers, it might work for you but you'll scoff...
... because it's not conventional.
Instead, you'll keep focusing on more miles and gadgets.
For those seeking real change,
here is the daily practice:
- Review your 'A' race on your calendar
- Record your rides
- Weigh yourself first thing
- Record hours slept
- Do Pull Ups
- Do Push Ups
- Do Squats
- Read transformational works, in paper form, min 30 minutes
- Journal, min 30 minutes
- Stretch and massage
- Eat whole foods
- Drink enough
- No alcohol
- No bread
- No soda
- No sugar
Which is the most important daily practice?
The most impactful?
I'll give you a hint.
In fact, I'll bet my bottom bracket you think...
... reading and journaling are a waste of time.
---
165.7
8 hrs
PushUps and PullUps
20 minutes recovery
60 minutes reading + Journaling
Podcast:
https://www.strava.com/athletes/10248
THE 3 PHASES OF A RACER'S LIFE
WHAT THE HECK IS GOING ON?! The young guys are slowing down, the old guys are speeding up. Does this prove my point in the folly...
... of trinket and KOM chasing?
Here are a few examples:
- UK Luke skips the hardest part of the climb,
- Bonifast only rips 1 of my legs off,
- The old fossil Mark drops me.
Then this dawned on me...
- BK
- DK
- AK
... the 3 phases of a racer's life.
Before Kids, the youthful are nothing but merciless marauders on every ride. They're always improving, recovering in no time...
... living the life of Riley.
During Kids, things settle down and responsibilities expand, crowding out training time. With the right juggling...
... they sneak out to turn the cranks a bit.
After Kids, with a little luck and determination, these same racers find themselves with extra time and often a little extra coin...
... to put into rejuvenatiing their parentbods.
Here's the thing.
Regardless of where we find ourselves, only we know where we are and where we need to be...
... and we have no idea the commitments, responsibilities and burdens of others.
So, for all you DKrs...
... do your best and forget the rest.
---
165.8
7.5 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
TOMORROW SHOULD BE A DANDY
WE'VE GOT A NUMBER OF CHARACTERS committed to a little adventure. Some new, some regulars. The regulars will appreciate the deleted 20 minute climb...
... on the way to the weekly slaying.
The new and uninitiated will wonder why so easy.
Well, I'll tell ya why...
About 30 miles in, the heat will turn up,
and like the frog in the fryer failing to perceive danger,
a good chunk of this merry band of pedaling fools is gonna be cooked.
... that's why.
Then, the question will likely return to...
Why the heck did I join these guys?
How do I get back home?
Will I ever recover?
... but, I like these questions better...
Did I PR any of it?
How do I get faster?
When can we do it again?
... because it ain't about winnin'
it's about gittin' better.
---
167
7 hrs
Rip On RaceDay Circuit
20 minutes recovery
90 minutes reading + Journaling
Podcast:
https://www.strava.com/athletes/10248
https://www.instagram.com/pedalindustries
https://twitter.com/pedalindustries
TWO OF MY ALL TIME FAVORITE NUTRITION HACK VIDEOS
I LOVE YOUTUBE. I learn so much there. Why kids still go to school escapes me, when there is so much free and awesome content...
... like these two videos.
It's important to watch them in their entirety and in order.
One is from the 70's and is still timeless in its wisdom and wit. With a very deep dive into the uselessness of willpower and the overwhelming importance of the right friends.
The other is a very snappy take on how to get your protein to calories number and easily manage the input while still eating dessert from one of my favorite entrepreneurs.
Remember, this one first...
... all the way through.
What's more important...
... willpower or proper environment?
How do you friends stack up?
Then, and only then...
... this one.
Do you have a formula...
... that is this clear and simple?
Here are some of my protein staples:
---
166.2
7.3 hrs
Rip On RaceDay Circuit
20 minutes recovery
90 minutes reading + Journaling
Podcast:
https://www.strava.com/athletes/10248
https://www.instagram.com/pedalindustries
https://twitter.com/pedalindustries
TWO REASON TO DO TWOADAYS
YESTERDAY, FOR THE FIRST TIME IN A WHILE I rode two times. Once in the morning, once in the evening. Among the several reason to do so...
... these are the top of my list.
I had a race.
Reason number one then, is any time there is a less than 60 minute effort in the latter part of the day, it's beneficial to get out for an hour or so in the morning...
... it really helps loosen up the body and flush out the legs.
In my case, I had a blistering XC race on tap.
Normally, I would warm up for an hour or so before the race. But, with the hour of very easy spinning already, my pre-race warm up was cut to about 25 minutes.
And, I felt great.
The other reason to do a twoaday is because, and this could be a myth, but I like it so I'm going with it, placebo or not...
... the body generates HGH each time we work out.
So, while yesterday was an oddity in that I rode twice, I do a lot of twoadays...
- Crosstraining in the morning, ride in the afternoon
- Paddlesurf in the morning, ride in the afternoon
- Ride in the mornining, surf in the evening
- Run in the morning, ride in the afternoon
... I post most of it on Starva, check it it you like.
It's working for me,
might work for you.
---
165.9
7 hrs
Rip On RaceDay Circuit
20 minutes recovery
90 minutes reading + Journaling
Podcast:
https://www.strava.com/athletes/10248
https://www.instagram.com/pedalindustries
https://twitter.com/pedalindustries
THAT'S A WRAP
THE WEEKLY MTB SERIES IS CONCLUDED. Each week was a battle, and I really enjoyed the closeness of the racing. Even as Coxy beat us race after race...
... he was so gracious it didn't sting.
How are some competitors so easy in their wins, as well as their defeats?
Is it perspective?
Is it easier because they are winning?
Is it because they've been on the receiving end of a rude winner?
Do you know why it's so impressive?
Because the only way to make it to the top is to be a killer,
a merciless marauder,
a soul crusher...
... and they keep that to themselves.
Win or lose.
---
164.5
7.5 hrs
PushUps and PullUps
0 minutes recovery
60 minutes reading + Journaling
Podcast:
https://www.strava.com/athletes/10248
MY LOVE AFFAIR WITH EVENTS
I LOVE GOING TO EVENTS, especially the ones we sponsor. To get there early and set up the canopy and chairs and stickers and a few samples...
... is the second best.
The best is leaving all that behind.
Yep, if you see the van, the canopy it's highly likely you won't see us.
We're out riding.
Racing.
Banging bars with our friends and frenemies, ripping the trails and carving the tarmac...
... that is the best.
That's where the ideas come from,
the friendships deepen,
things get done.
So, why sponsor the event?
Well...
great parking,
great place to hang out,
great to help these dern promoters do their thang,
... oh, and "free" race entries.
See at the racing,
but probs not the canopy.
---
163.8
8.5 hrs
1 Rip On RaceDay Circuit
20 minutes recovery
60 minutes reading + Journaling
Podcast:
https://www.strava.com/athletes/10248
REVIEWS
REVIEWS CAN BE WEIRD, in particular the negative ones. I used to think I was just overly sensitive for the occasional negative product review I receive...
... then, this happened.
In narrowing my selection for my book club, I thought I better read the reviews.
I'd settled on 10x Is Easier Than 2x.
Most of the reviews were 5 Stars, confirming my own impressions of the message and lessons being conveyed.
It was the 1 and 2 Star reviews where things got funky...
Did they even read the book?
Why was it so difficult to accept certain examples?
... then I realized it's the same with the rare negative review we get.
Check this recent review...
Bag is too large.
... which is funny because while I'm reading his review I see he orders the smallest size, the Classic.
I mean bro..
... we have size charts and videos all over the site.
What's the point of all this?
While many negative reviews are legit and can positively contribute to product development...
... some are lazy, with an axe to grind.
Which begs the question...
... How often do I dismiss a person, product or experience as lacking when I have been lazy or blinded by prejudice?
---
167
8.5 hrs
No strength work
20 minutes recovery
120 minutes reading + Journaling
Podcast:
https://www.strava.com/athletes/10248
I DIDN'T EVEN KNOW THIS WAS A THING.
THIS IS A WEIRD ONE. We were having a discussion about the various exercises I've incorporated in the last year and the neuromuscular connection to my dramatically reactivated pedal stroke. Turns out...
... 50% of the cycling world thinks it's a waste.
Now how could that be?
Is it that 50% doesn't no jackshift about pedaling?
You know who I'm taking about right, the stabbers. The people you show a one-legged drill to and they have a massive deadspot in their pedal stroke.
Apparently, and this is hard for me to believe...
... this group is 100% convinced there is zero (0) benefit to applying pressure all the way around.
Let me hearken back to the time I paid the renowned and great Joe Friel to fly out and speak to a group of about 300 cyclists and kick off the year.
Half way through his presentation he busts out these very unusual charts which show incremental improvements in efficiency the more a rider was able to deliver power all the way around the pedal stroke.
Each one seemed negligible.
But, taken together the measured improvement was anywhere from 1-8%.
Anyway, if you want a quick check on this...
... get on a flat road, in your easiest gear, and unclip one foot.
If you can't pedal all the way around, smoothly, for a long time...
... you might have a problem.
Which brings me back to today.
Unbelievably to me, I managed to PR a climb I've done a million times.
Yes, I was hanging on for dearlife as we started,
Yes, I was popped about 75% up...
... yes, I stayed seated and relaxed and felt those hammies and ankles FIRING!
Oh, what are the exercises?
Take the Challenge to find out.
---
165.5
7ish hrs
PushUps PullUps Squats Nordics
20 minutes recovery
45 minutes reading + Journaling
Podcast:
https://www.strava.com/athletes/10248
I'M NOT HERE TO CODDLE YOU
I WAS RECENTLY LISTENING TO A GROUP OF GUYS AND GALS I love and respect report on their training. To me it sounded like they are dumbing down what...
... they agreed to be held accountable to.
Here is my message to them (and you).
As you tailor your metrics, be sure you aren’t holding the bar low. We are here to be stretched, not coddled.
For example, my minimum is 5 pull ups, 15 pushups, 3 squats every day – often 2-3 times more. On Monday, Wednesday, Friday… I run 1 mile, and do the whole Rip On RaceDay circuit which adds: sled, nodics, hip flexors, box jumps, toe raises, calf raises… and other things I think up. Recently, I added the running because I feel everybody should be able to easily jog a mile without feeling like they’ve been in a car wreck the next day.
Here’s what I’ve found.
Doing the minimum daily makes it normal.
What was once a major stretch becomes the baseline,
it’s no harder than walking up a flight of stairs.
It is so powerful to always have an A race to look forward to.
Right now, I have two: one in September of this year, and the other in August of 2032. If you don't have an A race, find one and sink your teeth into it.
Otherwise asking this question makes no sense…
… Will this make me faster?
https://pedalindustries.com/products/the-alliance
https://pedalindustries.com/products/the-alliance
---
164.9
7 hrs
Rip On RaceDay Crossfit
20 minutes recovery
60 minutes reading + Journaling
Podcast:
https://www.strava.com/athletes/10248
https://www.instagram.com/pedalindustries
https://twitter.com/pedalindustries
HOW OFTEN DO YOU ASK THIS QUESTION?
I CAME ACROSS A QUESTION so powerful and clear it startled me. Not because I had never asked it...
... but, that I don't ask it enough.
It's a game changer.
The British Rowing Team put it into practice for the 2012 Olympics. Prior to that, they hadn't won a gold medal in nearly 100 years.
They used this filter to judge the worthiness of every action, every day.
Will it make the boat faster?
or, for us...
Will it make the bike faster?
Simple.
There's obviously the bike itself and it's many parts,
then the person piloting the bike,
their food and drink choices,
their home environment,
their social lives,
their recovery,
etc.
The closer we get to an 'A' race the more we need to ask it. Then again, every day is raceday...
... how we race reflects how we prep.
Well, will it?
---
164.8
7.5 hrs
PushUps PullUps Squats
60 minutes recovery
90 minutes reading + Journaling
Podcast:
https://www.strava.com/athletes/10248
ARE YOU DOING THIS ON PURPOSE?
I SURE THE HECK HOPE YOU AREN'T DOING THIS for the wrong reasons. There are so many, fortunately there are...
... just as many right reasons.
But, let me tell you the biggest wrong reason.
The number one, No. 1, biggest, hugest, ugliest reason is to win some silly trinket.
Take last night for example.
I had an incredible race, and a massive breakthrough...
... I also, got whacked on the final climb by Tommy.
For the first time all series I felt really good. In fact, I PR'd the climb which I've done 19 times prior according to Starva...
... and I felt totally in control doing it.
Plus I had the big breakthrough, and I think I've discovered why I have struggled a few times this season.
I was racking my helmet holder.
What was different? What has changed? Why did I feel like I couldn't breathe? Why was tonight so veryvery good?
The weeks I have felt just awful and battled to finish were the same weeks we were tasked with caring for the granddog. I think it's extremely likely I've developed some sort allergy to dogs...
... and this dog is a massive shedder.
Kids are gonna be sad,
but, dad very glad.
Here's the problem with trinket chasing...
... it's never enough, and is often a killer of mental health.
If winning had been paramount, it's highly like I would have missed so many good things on the evening...
- PRd the climb
- Figured out the breathing issue
- Made some really good biz connections in the vendor area, teams needing new gear
- Plus, might have found the perfect fit for a position I've been looking to fill
... there's a secret though.
Rather than look at the trinket that was missed...
... look backwards and see all that was accomplished.
I can see I'm slightly off track here because I'm not listing a few of the reasons to go to the races, beyond the podium climbing...
... which is always a bonus.
Here are a few of the reason I show up to race...
- Stay in shape which has allowed me to play with my kids and be most effective at work
- Develop friendships and bond with dudes - we need this
- Get outside and enjoy nature
- Go some place different
- Learn how to maintain and operate something in the physical world
- Scare the crud out of myself from time to time
- Savor the experience of finishing something huge
... don't let trinkets be your purpose, they are a byproduct at best.
Yes, I display and talk about them but that's mainly so y'all don't think I'm completely full of shiz...
... which reminds me of a troll I once had.
He paid me the highest compliment.
I'd gotten so good, so fit, so fast...
... he accused me of cheating.
Now, that is high praise.
Not that I'm into that.
https://pedalindustries.com/products/the-alliance
Wanna hang out with some cool peeps?
https://pedalindustries.com/products/the-alliance
---
165.8
7 hrs
Rip On RaceDay Crossfit
20 minutes recovery
90 minutes reading + Journaling
Podcast:
https://www.strava.com/athletes/10248
https://www.instagram.com/pedalindustries
https://twitter.com/pedalindustries
'A' RACE SECRET NO. 7
IS THE NUMBER 7 REALLY LUCKY? Is this really Secret No. 7? These questions and others will be answered...
... will you take action?
I'm not into luck.
Luck is for the unprepared.
7, in scripture, signifies perfection or completion.
I am into that.
But, here's the dirty little secret.
The races we pick determine the racers we become,
the training we do,
skills we master.
If I want to become the most complete racer possible,
I must pick the most challenging race.
Then commit to be ready to rip.
Numbers aren't lucky,
people seem lucky when in reality they are prepared.
By the way,
this is the seventh secret I've dropped in the last 7 days.
---
166.2
7.5 hrs
Push Ups and Pull Ups only
20 minutes recovery
90 minutes reading + Journaling
Podcast:
https://www.strava.com/athletes/10248
https://www.instagram.com/pedalindustries
https://twitter.com/pedalindustries
