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
>
DO YOU LET POWER OR HR DETERMINE YOUR HARD VS EASY DAYS?
I HADN'T WORN MY HR MONITOR FOR DAYS. It wasn't working consistently, so I left it parked in the drawer. Until today, I gave it a shot and it actually worked...
... it got me thinking about the levels of easy.
There's so easy...
- I can barely feel the pedals
- I can sing a song
- I can easily talk
- I am not sure
... and maybe a few more levels.
My goal today was to ride as close to the top of my Zone 2 as possible, without going over...
... the I'm not sure range.
I wasn't sure, because my heart rate was bouncing at the top of the range. Meanwhile...
... my power was definitely over into a higher range quite often.
This is how I trained for decades, when I just had a HR monitor.
What's more important then...
... HR in Zone 2 or Power in Zone 2?
I'm gonna say, for me at least, HR is more important. It is more reflective of how all systems are working given the effort and absorbs the little efforts when the terrain or other elements require a few more watts.
Here's a real world application.
When I'm racing something epic, like Leadville, I'm going off heart rate for my pacing, and using the power meter to keep things in check when I have to dig a little deeper to close a gap or clean a technical uphill section.
The reality is, for peak performance on the long efforts...
... it's good to have both.
If it's a short race, under an hour, well, you know...
... put the dadgum gadget in the back pocket and race on feel.
Same for a long day of adventuring, who cares about the data when we're out there.
Enjoy the ride.
We can analyze later.
---
168. lbs
7.8 hrs sleep
1 Rip On RaceDay Circuit
10 minutes recovery
120 minutes reading + Journaling
57
>
SHOULD WE DO A HUNDRED RACES IN A YEAR?
YA WANNA GET GOOD, be a boss, strike fear in your frenemies, be the maker of things that happen...
... instead of wondering what happened?
Race.
A lot more.
100 times/year.
Think I'm crazy?
Think it's immmm po siiiiii ble?
Then don't do it.
Don't even try.
Keep wonderin',
misreading the moves.
Or, commit.
Do:
- 2 zwifties
- 2 local races
- 2 group rides
- 2 of your own personal courses for PR
We all have 52 chances a year,
to race twice a week.
No excuses.
Nothing but upside.
Heck, even a brain-damaged guy like me can do it.
This week...
- hammering my xc race loop Tuesday
- group ride on weekend
... slaying myself today, getting crushed by the fellas Saturday.
Gotta start somewhere.
Gonna do what hurts and what I'm comfortable with.
Twice a week.
Oh... I know you're askin'...
... Why 100 times a year?
Because, every race is different.
We'll see a lot of different situations.
We're trying to see 'em all, or have a reallyreallyreally good feel for what is going to happen.
Simple as that.
Experience counts.
Get some.
It's free.
---
168.6 lbs
8.5 hrs sleep
1 Rip On RaceDay Circuit
20 minutes recovery
120 minutes reading + Journaling
55
Are you ready to Rip On Raceday?
>
NOT GONNA LIE
WHEN I FINALLY CAME TO, I had one thing on my mind. Not after first being knocked out, not after the morphine and other meds wore off, days after being home...
... I wanted to say one thing.
Not gonna lie.
I was hurting.
Stunned.
How could my crazy good health take such a drastic turn in seconds...
... this wasn't what I had planned for 2024.
8 weeks later, I'm improving.
I'd leave it there, but...
... not gonna lie.
I'm nowhere near where I was just prior, nor 12 months ago, nor 2 years ago.
I'm off.
I can work 4-5 hours,
then my brain needs a break.
I can ride my bike,
but I have no power,
off-road vision is shift.
I can talk to friends,
until I can't.
Something even more weird happened though.
Something few will admit or acknowledge or maybe even notice...
... when I took that blow to the noggin' it felt like my spirit left my body.
There's a disconnectedness.
I know things aren't quite right.
Will they return or is life just going to be different?
Not gonna lie...
... this is new territory.
Now, I'm being as honest and transparent as possible in all I do.
My friend battling cancer taught me that,
the freedom of being honest.
Yes, I hid it from Surfergirl that on one of my first bike rides alone I was going down the road and thought I saw 4 ducks crossing the road in front of me...
... it was just two,
that's troubling.
Not gonna lie.
I kept riding.
Lying to myself it was all good,
hiding the truth if asked.
What is easier, being honest with ourselves and those around us or pulling the lycra over our eyes and theirs?
To remind myself of my new commitment...
... I made a special kit, see above.
That's the kind of thing I was looking forward to in 2024.
New designs,
new patterns,
new fabrics.
The good newsy stuff.
If you're into the rawness of honesty, maybe you'll like this too.
It's patterned after one of my all-time favorite Porsche's.
Check the full kit here: https://pedalindustries.com/collections/ngl-collection
Use this promo code on this kit to save 30%: NGL30
Code expires on 3.15.24.
---
168.6 lbs
8.5 hrs sleep
1 Rip On RaceDay Circuit
20 minutes recovery
120 minutes reading + Journaling
54
>
HE SWITCHED TEAM, AND IT...
TODAY AN AMERICAN WON PARIS-NICE, an 8-Day stage race in France. A youngun, 25 years old. He'd never done it before, and wasn't picked as a favorite...
... except he picked himself.
A long time ago.
When riding for a less professional, less scientific team he was spending his own cash on equipment and training to up his game.
Something the top teams covered and pursued relentlessly.
He jumped at the chance to upgrade to the current dominant force in European road racing this season.
Would it matter?
I'd say it is clear.
What's interesting is how many of are trapped like a monkey...
... failing to let go, when we know we should.
Not only did he upgrade his team and training, but placed a huge bet on himself in a daring and startling breakaway with fellow US racer Brandon McNulty.
When you are a pro...
... winning actually is everything.
Way to go Mateo Jorgenson.
---
168.4 lbs
9 hrs sleep
No Strength Work
10 minutes recovery
20 minutes reading + Journaling
53
>
HOW TO GET FASTER FOR DUMMIES
APPARENTLY, LOVE WATTS FORGOT our commitment to go easy on the way up the coast. Which meant we had time to do the biggest climb I've done this year...
... 2 hours and 2000' of climbing for our "warm up".
At the usual time, riders flocked in and we were off.
It felt good to do my first group ride of the year...
- to see the guys
- get whooshed along
- and see some higher power numbers
... until the first overpass.
Where I was off the back.
Caught on at a light.
Off again.
On again.
My breathing and wheezing needed a muffler.
On the next power climb, normally 2ish minutes...
... I needed an extra minute or three.
They were gone.
Yeah, they are nowhere near as fast as I am...
... they're a heckuvalot faster.
Am I good with that?
Yeah, they've always been faster than lit'l ol' me.
Now I just need patience to close the gap to where...
... they are less faster.
So, here's the plan that I've used many a year...
... pick a spot beyond where I got popped today.
Make it just a little further each week.
Corner by corner,
Hill by hill.
Progress > Perfection
---
167.6 lbs
8 hrs sleep
No strength work today
20 minutes recovery
60 minutes reading + Journaling
54
>
IT WAS ABOUT THE TRUTH, NOT ARMS RACE
I HATE TIMETRIALS. I mean, I like 'em, but, yeah, I hate 'em. It's not because I'm not great at 'em, and trust me I'm not. It's because...
... they hurt so dang bad.
Not only that, it's...
- lonely
- painful
- humbling
... is there anything more truthful than getting passed by your minute man?
No drafting.
No wily cunning.
Nothing matters except...
... who is the strongest,
and who can suffer the most.
Oh, wait, one more thing matters...
... who's got the most money to afford the most advanced gear.
When everything tiny thing adds time and seconds matter...
... it can turn into an arms race.
I'm okay with that to a point.
Butttttttttt, don't ya think participation would rise...
... if we raced Merckx-style?
At least at the amateur level?
On our road bikes vs tt bikes?
With road helmets?
And "normal" road wheels?
And... you get the point right?
As much as I hate/love a tt, I truly appreciated Tucson Bicycle Classic for making their tt be done on road bikes the last to years.
It's just a lot more fair/approachable/inviting...
... and equally miserable for all.
That's the truth.
Side note: I think I love XC MTB racing because it's basically a mass start time trial. The terrain naturally and quickly separates us.
---
168.4 lbs
8.5 hrs sleep
PullUps, PushUps, Split Squats, Shoulder Presses
20 minutes recovery
60 minutes reading + Journaling
51
>
WERE YOU AS DORKY AS THIS?
WHEN I WAS JUST GETTING INTO THE SPORT, I was such a dork. A small percentage of you will disagree, maybe even swear at me, but nothing says...
... stay clear, like a mirror.
I know, I know, some of us are damaged and can't look over our shoulders.
Too stiff,
crap balance.
I was neither of those.
I was a spry young newb.
Excited to ride and race.
And my girlfriend of the time wanted to get me something cool.
I quickly mounted the mirror to the end of my handlebar - see pic above.
I thought it was rad.
Perfect for the high speeds and shoulder banging of crit racing,
which I loved.
Rather than turn my head and telegraph my plans,
I could take a peek at my mirror.
Nobody else thought it was cool...
... and they made an obnoxious and clear point of it.
If my hairy legs,
questionable bike handling,
roadrashed arms and legs weren't a give away...
... the mirror, made it clear.
I was not to be trusted in the bunch.
Here's the dill.
They were right.
Because let's face it, anybody focused on the past...
... doesn't have a shot at a winning future.
---
167.8 lbs
8ish hrs sleep
PullUps, PushUps, Split Squats, Shoulder Presses
10 minutes recovery
120 minutes reading + Journaling
50
>
I DON'T ALWAYS RIDE IN THE RAIN...
I COULD SEE THE STORM BREWING. Like a crazy fool, I rolled out anyway even though I was certain to...
... get caught in the rain.
Trust me, I am a fair weather rider.
Gimme 70 degrees,
and a lite breeze.
So why ride?
Two reasons.
One embarrassing.
One legit...
- Poorly executed work day
- It rains on raceday
- Commitment
Yeah, I had all this work scheduled and a timeline to follow....
... and, well, ya know, things didn't go as planned.
That's 1.
Since it does rain on raceday, and I've never let that stop me from lining up...
... it's good to practice from time to time.
That's 2.
And I committed to myself to get my slothful self back in shape.
That's 3, a bonus.
So which one's embarrassing?
- crap planning
- useless prep
- silly commitment
Well, I dunno about you...
... but, I'm cool with
- keeping my commitments,
- being prepared for all conditions,
- even when things don't go as planned.
---
167.4 lbs
7ish hrs sleep
PullUps, PushUps, Split Squats, Shoulder Presses
10 minutes recovery
120 minutes reading + Journaling
50
>
IT FEELS LIKE THE FIRST TIME!
I WOULD CLIMB ANY MOUNTAIN, ride across the stormy sky. It seemed like I'd waited a lifetime, spent so much time in recovery...
... it felt like the first time!
The MTB.
Like it never did before,
like I'd opened up the door.
Finally!
What is it?
I guess it's just the rawness of nature,
bringing out the rider in me.
Dawgawn I'd missed it.
Carving turns,
wiggling up technical sections,
brushing the thistles,
hanging my lycra off the back in the steeps.
Why today?
Well, to be honest, today was a breakthrough on my vision.
The double-vision I've been dealing with was greatly diminished.
Partly time.
Partly exercises for my eyes.
One of you loyal readers,
one of us,
took the time to share with me a gift for everyone.
Tools for increasing our eyesight,
the kind we need to quickly assess the best way to rip it up off road (on road, too).
You can check the tool out here: https://www.readbetweenthelions.org. Go to the K-12 program.
It's free.
Thanks Rick!
Makes me wonder what else we can learn from each other?
Speak up y'all!
Let's get betterfasterstronger...
... together.
Have you checked out https://pedalindustries.com/pages/rip-on-raceday-network?
(yeah, this post is a nod to Foreigner)
---
168.2 lbs
9 hrs sleep
PullUps, PushUps, Split Squats, Shoulder Presses
20 minutes recovery
120 minutes reading + Journaling
48
>
BUILT TO LAST
IT'S NOT ENOUGH to get in shape for a race this summer. We've got to think much farther out because racing is the anchor to our fitness. If we're fit, we are fit for all of life...
... so, what's your A race at age 90?
Work backwards.
Consider the effects of our decisions some times take decades to show up.
Good,
and bad.
Since the compounding effect of training is real...
... we think of Every Day Is RaceDay.
Tomorrow's ability is dependent on today's commitment.
https://pedalindustries.myshopify.com/products/raceday-ready-accountability
Not getting it done?
Join the club.
https://pedalindustries.myshopify.com/products/raceday-ready-accountability
---
165.6
8.1
0 Circuit of RaceDay Ready Resistance Training
0 minutes recovery
60 minutes reading + Journaling
Podcast:
https://www.strava.com/athletes/10248
https://www.instagram.com/pedalindustries
https://twitter.com/pedalindustries
FADS FADE FAST
SO MANY FADS COME AND GO. It's not easy to distinguish between the good and the bad. I have a few rules of thumb to help me...
... know what is legit.
Here are my top 2 rules:
1. When it comes to food, you know it's a fad when you see ridiculous claims on food that is complete trash.
For example, I've see Red Vines packaging printed with these gems over the years...
- Fat Free
- Gluten Free
... do those ring a bell?
Or these poisons proudly on the Keto train:
- Fried chicken wings
- Pork rinds
- Pizza
2. Good advice endures.
For example, long slow distance is key going fast.
- Eddie Merckx calls it piles of miles
- Phil Mafetone preaches Zone 2
- Joe Friel base training first
In other words, if it's been around a long time and the marketers don't have their fangs clamped down ready to suck your hard earned cash...
... you're probably in good shape.
Does that mean there's nothing new?
Not at all.
Study the literature.
Absorb the podcasts.
Just take it with a grain of sea salt.
https://pedalindustries.com/pages/raceday-ready
---
164.8
7.5
0 Circuit of RaceDay Ready Resistance Training
20 minutes recovery
60 minutes reading + Journaling
Podcast:
https://www.strava.com/athletes/10248
https://www.instagram.com/pedalindustries
https://twitter.com/pedalindustries
THIS ISN'T HARD, THAT'S HARD!
ONE PERSON'S WORK is another person's pleasure. To us, it's nothing to ride up a hill for 20 minutes, or much more. We love it, the climbing up, being in the power zone...
... almost as much as ripping and carving down.
Here's the weird thing.
And it came up in a conversation with a committed, hard core surfer.
For reference, most of surfing is paddling as hard as you can to get through the breakers for up to 20 minutes, then floating between sets, then jockeying for position with other surfers, then paddling as hard as you can to catch a wave, at which point you battle back out through the breakers...
... all kinds of work for very brief payoffs.
2 hours in the water,
gives no more than 2-4 minutes actually riding the waves.
So why is it that nearly every surfer I know, these very talented athletes who are used to fighting nature and man, wants an e-bike?
Because...
... it looks like work.
https://pedalindustries.com/pages/raceday-ready
---
164.6
6.2 hrs (Surfgirl's flight landed at 5am, that's love right there)
1.5 Circuit of RaceDay Ready Resistance Training
20 minutes recovery
60 minutes reading + Journaling
Podcast:
https://www.strava.com/athletes/10248
POLARIZED CHAIN SMOKING
TONIGHT WAS FUN. I hit a bunch of hills on my way to the group ride. It's kinda sneaky, and maybe I shouldn't do it, but when you're frothy like that and everybody else is cold...
... it's just too darn easy to pin right away.
Besides, it's a training ride and I'm training for some MTB racing and those always go hard from the start.
I rode the first 5ish miles off the front.
Strava estimated 300+ watts.
HR was nipping at anaerobic.
It was about a 10 minute effort,
the final for the day,
I felt great.
The point is this. If you're going to do polarized training...
... the hard days have got to be chain smokers.
Not kinda hard,
Not up there...
... all out
is all that counts.
I love these custom socks we made for the Chain Smoker MTB Race in Vegas next month.
https://pedalindustries.com/pages/custom-gear
If you want to make some custom socks...
... click here: https://pedalindustries.com/pages/custom-gear
164.6
6.2 hrs (Surfgirl's flight landed at 5am, that's love right there)
1.5 Circuit of RaceDay Ready Resistance Training
20 minutes recovery
60 minutes reading + Journaling
Podcast:
Training:
https://www.strava.com/athletes/10248
HOW 'A' RACES CAN GUIDE OUR FITNESS JOURNEY
THE PROBLEM WITH LONG-TERM THINKING is that it works. The proof is everywhere. The challenge, clearly, is not the thinking but...
... staying on course.
Thinking is easy, doing can be hard.
So, here's how to make it fun.
- Have a massive goal for an A race - I mean completely unreasonable
- Have check-ins with ourselves or others
- Measure our progress
If it's fun, it will be easy.
If it's easy, it will get done.
1 caveat...
... the A event must be a minimum of 6 months out, ideally years out.
Here's an example.
Unreasonable: I have a goal to crack 9 hours at the Leadville 100 when I'm 70. To the best of my knowledge it as never been done. How's that for unreasonable?
Check-in: I plan to do the race, and a few similar races, between now and then.
Measure: I know where I need to be in terms of fitness, and I track those metrics daily.
The best part is the benefits that come with a true A event...
- I'll maintain maximum fitness, with the accompanying ebbs and flows of seasons.
- I'll arrive at 70 in far better shape than if I didn't have such an outlandish goal.
As the great Socrates said:
The beginning of wisdom is defining the terms.
In other words...
... let your A event guide your fitness journey.
https://pedalindustries.myshopify.com/pages/raceday-ready-2023-ala-todd
164.8
8.2 hrs Sleep
1.5 Circuit of RaceDay Ready Resistance Training
20 minutes recovery
90 minutes reading + Journaling
https://www.strava.com/athletes/10248
TIPPING THE SCALES IN OUR FAVOR
PIANISTS PRACTICE SCALES to get familiar with the notes and chords. We do the same every time we ride. In both cases, the most important result is...
... opening the pathways to reach the desired actions.
The end product is confidence and ease, and magic.
My pal Merlin is a true magician on a keyboard. He can play anything, in any style, on anything with keys. Last week, before a workout, he made my grandmother's old, salt-air-destroyed piano sound amazing.
Like a pro on an old and rusty bike schooling all the hotshots.
It's not the piano,
not the bike.
It's the player who has played the scales,
the rider who was logged the miles.
There is no substitute for time in the saddle when it comes to handling.
Leaning.
Sliding.
Sprinting.
Jumping.
Braking.
Dodging.
Just riding outside improves these skills.
Honing them requires specificity.
PRs and Podiums follow.
Yesterday, my son Trevor joined me on a ride. First time for him in years. He raced very successfully from 2013 to end of 2014.
Dad, would you consider this riding to be technical?
Yes, a lot of bones have been broken on this trail.
Are you surprised I'm keeping up?
Slightly, but I'm astonished at your ability to talk when we climb.
My heart rate is 189!
Ha ha ha!... mine's 152.
Give me a few months.
How, how, how could that punk be so fast downhill with zero riding and keep up climbing without wheezing?
He'd done his scales.
He still has the smoothest pedal stroke I've ever seen.
We can't purchase the pathways, but...
... we can earn them.
---
Podcast:
Training:
---
164
8 hrs Sleep
0 Circuit of RaceDay Ready Resistance Training
20 minutes recovery
180 minutes reading + Journaling
https://www.strava.com/athletes/10248
SLOW AND LOW LET YOURSELF GO... FASTER
MY FRIEND CALLED UP after a rather severe concussion and asked if I'd teach him some bike skills. He'd been riding his bike, crashed, somehow made it to a hospital, and then spent 2 days there...
... now he wants to get back on the bike that bit him.
He shows me the scars.
Yikes!
I don't remember anything.
Nothing?
The Garmin says I was going 23mph and immediately stopped.
If we were kids we'd laugh. He's an adult, with a career and a family. Getting back on his bike...
... is important to him.
Let's get started.
I'm somewhat shocked at the difficulty he has getting going, just clipping in and taking the first pedal stroke. There are two reasons:
- He hadn't really ridden much for 20+ years, prior to the crash.
- He's been on Zwift a lot (I'll get back to this).
This was going to be a challenge.
As a lifelong rider and outdoor enthusiast, it hadn't occurred to me how far most adults' abilities to balance and control their bodies when in motion could degrade. Handling a bicycle with the inherent speed, myriad obstacles would be frightening.
Could you roll off that low curb there?
It would be terrifying.
What would you do?
Here's what I did.
First we simply rode, I'd chose a desolate road with zero cars.
Keep your elbows slightly bent, your hands firm and your fingers looped around the bar.
We practiced lazy, swooping turns.
You've got to keep your outside foot down.
Things that are so automatic for me, and probably you, we don't even call them second nature. It's just the way we do it. Naturally. Every time.
Keep your chin up, you need to be looking far ahead because things happen fast out here.
Our speeds were very slow as we moved into figure 8s. Large at first, then we kept shrinking the space.
Do you feel all those muscles firing to keep you upright?
I do.
It is tiring?
It is.
That's because you are nervous and weak. We are going to fix that by mastering riding slow. Then, we can go fast.
Ok.
I could tell one leg was clearly being favored and more coordinated so I introduce the one-legged pedaling drill.
- Let your right foot hang
- Pedal with your left leg
- There shouldn't be a dead spot
- You should have constant power all the way around.
His pedaling was more like stabbing straight down.
That's very common, to have a dead spot like that.
How do I fix it?
Do this drill, first thing at the start of each ride on a flat street in an easy gear. Both legs, 1 minute each side, 3 sets.
What else?
When using both legs to pedal, imagining you are simply sliding your feet back and forth can be very helpful.
Clearly, he was having a good time. The turns were getting better, the posture better, the confidence increasing to the point...
... we rode off the terrifying curb many times.
The most impressive thing to me was his humility and openness to doing some unconventional Miyagi-like training.
We're a long way from sprinting and railing corners or joining a big group ride, but we'll get there. I'm sure of that.
I was so happy for him, and left him with these words.
Keep it fun and playful. Take your kids to the school tomorrow for some hide and seek on bikes. All that starting and stopping and tight turns will do wonders for your bike handling and confidence.
---
As for Zwift, I'm not scientist and I have zero data but I sure as heck think...
... it's a big factor in the declining handling skills of riders.
Get outside whenever possible.
Podcast:
Training:
---
164.8
7 hrs Sleep
0 Circuit of RaceDay Ready Resistance Training
20 minutes recovery
120 minutes reading + Journaling
https://www.strava.com/athletes/10248
YOU GET THE IDEA
I NEEDED THIS RIDE. It had been weeks, months perhaps, since I'd experienced this kind of ride. Some might call it selfish...
... for me it's necessary.
Like breathing.
What happened?
Before the sun rose, I took care of the basics. Customer service, a few production issues, some a/p and a/r.
Now, it was time to ride without purpose or agenda or goals.
The ideas gushed.
Things to be improved.
New initiatives to be launched.
I pulled into a hidden spot, and enjoyed a warm drink and a soft cookie...
... a new thought.
Call your friend, he needs you and has asked you to call him several times. Call him now.
The next hour, we caught up. He has a real battle on his hands, the kind you never want to lose. Having crossed the chasm he faces, I shared with him what wisdom I had gleaned on my journey.
Will it help?
That's not the point.
It was the call that mattered.
Ideas are nothing,
without action.
https://pedalindustries.com/pages/raceday-ready
Miracles are happening.
---
165.5
7 hrs Sleep
0 Circuit of RaceDay Ready Resistance Training
20 minutes recovery
90 minutes reading + Journaling
https://www.strava.com/athletes/10248
DREAMS COMING TRUE
ONE OF MY EARLIEST COLLABORATIONS I dreamt about, was with the Leadville Trail 100. In my mind it was so obvious...
... a bag to remind us about the A race we're training for.
Heck, the RaceDay Bag™ was inspired by my second Leadville 100 when...
Yep, I'm that guy.
When I saw the Leadville version of our RaceDay Bag presented as their feature product today...
... another Leadville dream had come true.
People train months, years just to finish this incredible Race Across The Sky.
- 105 miles
- 12,000+ feet of vert
- Start line at nearly 11,000'
For most of us mortals, it is the hardest thing we will ever accomplish, which is why the mayor originally accused Ken...
... Are you trying to kill people?
It takes a powerful vision to stay on track and cross that finish line...
... I'm so stoked to be part of this giant challenge.
Check it out.
https://leadville-race-series.myshopify.com/products/leadville-race-series-xl-pedal-bag
https://leadville-race-series.myshopify.com/products/leadville-race-series-xl-pedal-bag
---
165.9
7.5 hrs Sleep
1 Circuit of RaceDay Ready Resistance Training
20 minutes recovery
60 minutes reading + Journaling
https://www.strava.com/athletes/10248
THE SPIRIT IS WILLING BUT THE BODY IS WHEEZING
I'VE HAD A FRIEND BUGGING ME to join me on my daily workout. He's a lifelong athlete, but has let things slide the last few years. So, when I set up him up on the sled...
... let's just say it wasn't sliding.
It didn't occur to me that it would be hard for him.
I slide 180lbs easily.
Last week,
Bryson did it no problem,
14 year old Myles did it no problem.
But, I shoulda known when he was winded after 50 jumping jacks...
... this was all gonna be a problem.
That's the thing about resistance training. Done right, it takes months not days to be able to easily move things around.
I removed 80 lbs from the sled.
Too easy.
Added 40 back.
Kinda doable.
Shoulder press, I had him use the 15 pounders.
Same for squats.
That's where I started.
I could tell he was bummed when I used the 40s and the 70s on the same exercises.
It takes a while.
Let me do a few more reps.
You're doing fine.
Nobody wants to hear this, especially a proud athlete.
But hear this!
According to Dr. Peter Atilla...
... regular physical exercise trumps everything for longevity.
He winced barely doing a nordic.
Skipped the box jump.
Will my pal be back?
For sure.
And next time his neck straining pull ups and his head only push ups...
... will be heavily mocked.
Friends don't let friends be weak.
https://pedalindustries.myshopify.com/pages/raceday-ready-2023-ala-todd
165.3
8.7 hrs Sleep
1 Circuit of RaceDay Ready Resistance Training
0 minutes recovery
60 minutes reading + Journaling
https://www.strava.com/athletes/10248
HOW A TURKEY GOT US OUT OF A TICKET
'ROUND THESE PARTS there are a lot of friendly drivers and cyclists. Often when we all hit a stop sign together, the cars wave us through. We all think this is great...
... officer Friendly felt differently.
He was ticked.
Siren wailing,
lights flashing,
badge and gun threatening.
What the heck do y'all think you're doing.
Uh, well, the cars were stopped and waved us through.
I don't care.
Ok.
Maybe one of the cars doesn't see you and pulls out, what about that?
You're right.
You have to obey the law just like the cars. Licenses. All of you.
It wasn't really all of us because the yahoos who started the stopsignrunning sprinted on home...
... just the suckers remained.
Officer Friendly kept firing questions and answers and scenarios.
Big O', our man from Turkey, took command.
You're right. Yessir. You're definitely right.
And then he landed the real reason he stopped us...
... I've seen tow trucks run that very sign at 35 miles an hour!
This man, this officer, has seen too many casualties and he was...
... extremely upset at our stupidity.
Like all good people doing good work...
... he loves and cares for the people he serves.
Big O' connected with him on a personal level, he empathized with the many tragedies this man has seen and will see.
Y'all were lucky today, not as lucky as the motorcyclist who was just hit. I have to go. Don't let me see you do that again!
Yessir, thank you for the warning and for caring, sir.
It is a quandary.
We do often get intersections at the same time and drivers often do wave us through...
... better to error on the side of caution.
https://pedalindustries.myshopify.com/pages/raceday-ready-2023-ala-todd
165.8
7.2 hrs Sleep
1 Circuit of RaceDay Ready Resistance Training
20 minutes recovery
20 minutes reading + Journaling
https://www.strava.com/athletes/10248
SAVED BY THE SEALANT, WHAT WE SHOULD HAVE DONE
I'M STILL THINKING ABOUT ANDY'S HEROIC EFFORT on Saturday. First blocking for me, then riding in a break until it died...
... and bridging across solo to join me.
But, wait there's more!
We kinda screwed this up,
and I don't want you to do the same thing.
Half way through lap 2, on our way to the turnaround his tire sprung a leak.
I have a flat.
Are you tubeless?
Yeah, but it's not sealing.
Front or rear?
Front.
Because the tubeless tech is so good now, we rarely flat. If we spring a leak, it usually seals so quickly we don't even know there is an issue.
Rather than slow a bit to see if it would seal we shoulda stayed on the gas, and pedaled hard.
We didn't slow much, but maybe it was just enough to give those jokers chasing us hope?
We'll never know the answer to that...
... but, we do know it's likely gonna seal and we should press on.
Because it was a championship race and we were only there to see if we could win it...
... neither one of us carried any darts or repair tools.
Unusual, but not unprecedented.
If it had been an epic quest kind of race, like Leadville or LoToJoa or Ironman...
... we definitely would have had our mini bags ready to go.
They ship free.
Work great.
166.1
7 hrs Sleep
1 RaceDay Ready Resistance Training
20 minutes recovery
60 minutes reading + Journaling
https://www.strava.com/athletes/10248
EASTER EGG HUNTING FOR BIG KIDS
I USED TO NOT LIKE EASTER, or Christmas. The idea of some kooky lie, like a jolly fat guy in the chimney or an egg-laying bunny really bugged me...
... until today.
I finally got the connection via the Urban Dictionary.
Easter Egg: A hidden item placed in a movie, television show, or otherwise visual media for close watchers.
Close watchers.
What are we, in terms of endurance sports, if not close watchers?
We are always on the lookout for the slight improvement.
Maybe it's in a race, or a group ride?
A YouTube video or social media?
A mentor or friend?
A book.
When we watch closely we find the Easter Eggs, the knowledge few see or take the time to ponder...
... we can make real improvements.
What we consume matters.
https://pedalindustries.myshopify.com/pages/raceday-ready-2023-ala-todd
Part of the RaceDay Ready Challenge is reading 30 minutes a day.
Not phone scrolling.
Diving deep into the great wisdom literature...
... finding our own Easter Eggs.
166.8 (no peeps for me!)
8.2 hrs Sleep
No Resistance Training
20 minutes recovery
60 minutes reading + Journaling
https://www.strava.com/athletes/10248
https://www.instagram.com/pedalindustries
https://twitter.com/pedalindustries
HOW TWO OLD FRIENDS ROLLED THE DICE AND GOT AWAY
LAST NIGHT SOMETHING WIERD HAPPENED. Usually, the evening before a targeted race I'm a little wound up. Not this time, with the State RR Champs on the line...
... and I think it made all the difference.
We had takeout, lasagna and meat balls, and pulled up Ted Lasso.
It's a terrific feel good, comedy, one of the few shows we watch together.
After one episode we cleaned up and were about to wind down.
Want to watch the next episode?
Sure, why not.
The next thing I know, I'm spread out on the couch and pounding popcorn and laughing and just having a great evening.
You know what?
What?
I don't think I care about tomorrow's race at all.
Why?
I dunno, this is just so much fun and so relaxing... I guess, I've also accomplished my big goals for the first half of the year.
Hmmm.
And... you know all the hitters are going to be there tomorrow.
You'll feel different in the morning.
Maybe.
I did, kinda.
I slept wonderfully, didn't give a thought to the race. I was more excited that Andy, who just finished a 70.3 Ironman the previous Saturday, was coming and wanted to run PEDAL Industries colors.
For context, we haven't been on the same team for 30ish years and even then we were different categories. He moved south, we raised our families, I got into MTB. LIfe.
So, there we are. A couple of yahoo's who haven't raced a road race in CA for 4 years.
- A tri guy
- An MTBr
Unlike the explosiveness of the road, with attacks and tactics, we've been honing our endurance.
I got no top end.
Me neither.
We gotta go early.
Yeah, I'm thinking 2nd time of up the climb (we climb it 3 times).
We gotta go earlier.
Ok.
We have nothing to lose. He is crushing triathlon, on his way to Xterra Worlds. I'm already tickled with the year's start.
The race begins at the top of the finishing climb and promptly drops 2 miles to a 120 left hand turn...
... a big enough deal for a neutral roll out.
At the left hand turn, there is a little rise and I just stand on the pedals to get my blood going.
I look back and no one is chasing.
Ok, let's go a little further.
I already wanted to make the race hard because a who's who of local roadies had shown up and our fields 55+ and 60+ were combined with 50 or so racers...
... we both needed to get away from the climbers.
The moto comes up.
You're at 30 seconds.
Really?
I press on.
50 seconds.
At the turn around, I start counting and the moto confirms.
A minute 30.
All I could do was laugh.
Emilio told me post race,
When you went I knew it was going to be a problem. Nobody knows you, but I knew you could stay out there all day.
At the bottom of the climb the moto comes up.
1:50.
I can't freakin' believe it.
The climb is not terrible, 2 miles and 400', it is a power climb. I stayed right at threshold wanting to conserve my energy and get to the turnaroud before group...
... I figured they'd catch at the top of the first lap.
Nope.
Now I've been off the front for 15 miles.
I start counting seconds and who do I see?
Andy!
He's got about 20 seconds to make up and about 40 seconds on the group.
I hold up.
It seems eternal before he latches on.
Unbelievable...
... something we'd always wanted to do.
We started rotating.
40 seconds.
50 seconds.
1 minute.
At the turnaround, half way through the race, 4 riders make it across...
... one of the true hitters.
Dougie.
We press on.
Doug and Jon are strong, the other two start skipping pulls.
Doug is legit. Current National Road Champ, last year's National Crit Champ.
Jon and I have only raced once, and he bridged across a gap and easily beat me.
I'm worried.
Can I make it to the turnaround and out to lap 3.
Yep.
As we are heading back out the valley, we are moving smoothly. We lose one of the pull skippers and I try and take the other off the back. He's determined not to do his share.
So, Doug and I will battle for 60+ and Jon and Andy and skipper will fight it out for 55+.
At the turnaround, with 7.5 miles to go...
... I see Emilio, alone.
Closing.
Uh-oh.
We are good friends and know each other well. He's a National CX Champ, and more. Generally, he smokes me on <2 hour races and I can sometimes get him on > 4 hour races.
Then, I see the charging group about a minute back of Emilio.
We gotta go.
Keep the pace high.
We hit the climb.
Andy sets a steady, fast pace.
I feel mostly good, with a few cramp twitches in my lower legs.
Doug hits us.
We all withstand.
With a mile to go, Doug is vicious this time...
... I'm holding, then I'm not.
He's gone.
Jon and skipper are coming back to me and Andy is really fighting but losing a bit of ground.
Where is Emilio?
When I'm sure Emilio isn't going to catch us, I slow down the pace hoping the other two won't come around and Andy can catch on so I can lead him out.
We're too exhausted.
I'm 2nd in 60+
Andy's 3rd in 55+
And, that is how two old friends rolled the dice to get away and had...
... the best day of racing together, ever.
There's a saying,
You gotta risk it
to get the biscuit.
To do that is hard, I have to detach my ego from the outcome and be willing to lose.
Had we been caught, I'm guessing I would have been dropped on the last climb and finished way down the pack. It wouldn't have mattered, being off the front with Andy was the best.
On our podiums.
Honored to make this podium.
Andy and ...
https://pedalindustries.com/collections/raceday-calendars™
The power of a Giant calendar, with the races that matter marked in Sharpie is demonstrably powerful.
It's been a crazy past 2 months, and I've decided to skip BWR so I can recover for Sea Otter.
Get one.
They ship free.
Just a few left.
https://pedalindustries.com/collections/raceday-calendars™
----
166.5 (gained 3 lbs relaxing last night)
8.2 hrs Sleep
No Resistance Training
20 minutes recovery
20 minutes reading + Journaling
https://www.strava.com/athletes/10248
https://www.instagram.com/pedalindustries
https://twitter.com/pedalindustries
ROADIES GONNA BE ROADIES
WHAT IS IT WITH ROADIES? I'm sure I'm the one who's wrong here, actually no I'm not, this is craziness for the State Championships tomorrow where...
... 90% of racers signed up in the last week?
This is a roadie thing!
It's partly a hangover from the good ol' days of packed calendars and packed fields...
... but, I think it's also something else.
As dumb as this sounds, as silly as this is, I think people hold off on signing up because...
- they want to see who the competition is
- surprise everybody at the last possible moment.
There is a big problem with that, which is why I try never to do be a last minute signerupper...
... it creates all kinds of stress for the promoter.
Think of that poor person.
They are usually promoting out of pure passion. There is no money in local bike racing, so for hecksakes...
... register as soon as possible.
Help a promoter out.
Nobody is surprised that the local national and state champs, the heavy hitters and their henchracers are gonna show up...
... and everybody wants to go to an event that is well attended.
In the heyday of road racing, late 80's and early 90's, fields were packed and events sold out.
No internet promotion,
No social media,
wordofmouth,
and flyers.
Gravel races and MTB races currently sell out all the time...
... because people sign up early.
Am I wrong?
https://pedalindustries.com/collections/lotions-for-speed-comfort-and-recovery
I'll tell what would be wrong... showing up without my PR Lotion tomorrow.
Save 25% and free shipping with promo code SIGNUPEARLY
https://pedalindustries.com/collections/lotions-for-speed-comfort-and-recovery
----
163ish
8ish hrs Sleep
No Resistance Trahing
20 minutes recovery
90 minutes reading + Journaling
https://www.strava.com/athletes/10248
BIKE PREP 101
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
----
163ish
7ish hrs Sleep
Just PushUps and PullUps today
20 minutes recovery
60 minutes reading + Journaling
https://www.strava.com/athletes/10248
LESS WEIGHTY MATTERS, UP THE PROTEIN
FOR THE FIRST TIME IN 4 YEARS OUR STATE ROAD RACE is back on the calendar. This Saturday we'll get after it, so I thought I'd do...
... some light research.
To be honest, I was hoping the last time was in 2018.
5 years ago I was 10 pounds heavier, the low 170's is where I'd been for years...
... during 2018 is when I started cracking the code.
Turns out I'm right about where I was the last time I did this race, low 160's.
Is anything else different?
Is there any other reason to hope for a better outcome?
Yes,
and No.
I'm not as battle hardened for road racing as I was back then. We would hit the road hard every Tuesday and Saturday in prep. Plus, I'd competed in other road events.
Road tactics and strategy don't worry me, too much. Knowing who's who doesn't either.
Maybe those should be concerns?
While I'm tipping the scale about the same, I'm a lot stronger from doing the RaceDay Ready Challenge.
While my top end and explosiveness (what little I have) is down some, MTB racing has increased my ability to ride at Threshold for a long time.
While I don't have Coach Brian McCulloch helping me hatch a plan...
... last time it was to wait for the sprint...
... I have hatched a pretty good plan.
Saturday we'll be mixed in with the next age group down and the age group above, about 40-50 racers. That will make it interesting because few will know exactly which category the others are in.
There are a few racers I've marked, hopefully I have it right...
... and nobody cares about lil' ol' TB.
But, you don't care about that.
You want to know how I lost the 10 and kept it off for 5 years.
I was thinking about that this morning as I made Kodiak Cakes.
28 grams of protein in 3 pancakes.
Upping my protein and reducing my carbs was, is, will continue to be, a key piece of Ripping On RaceDay.
https://pedalindustries.com/pages/raceday-ready
----
162ish
8isk hrs Sleep
Just PushUps and PullUps today
20 minutes recovery
90 minutes reading + Journaling
https://www.strava.com/athletes/10248
INTERVIEW WITH BRAD KEYES, FOUNDER OF CarboRocket
I LOVE CARBS, YOU LOVE CARBS, WE ALL LOVE CARBS. As athletes we pick and choose when to indulge and more importantly...
... when to use carbs for performance.
So, I had a chat with my bro Brad Keyes, founder of CarboRocket, who might just be...
... the best bro scientist I know!
- Legit racer
- Product that solved his problem
A few samples from the podcast:
What is the origin story of CarboRocket?
I used to throw up after all my races, so I make something that worked for me. Gave it to a few friends. Got an order from a bike shop. Mixed the first batch in my basement.
What is your background?
I have a degree in Native American Studies, I also have a lot of friends who are top notch nutritionists and scientists.
Have you always been an entrepreneur?
Not at all. I was in the mortgage industry for 20 years.
How did you come up with your breakthrough product, Half Evil... you were way ahead of the establishment with 333 calories per bottle?
Do you own your own manufacturing?
What's the magic formula for calories per hour?
What are the advantages of beet juice for pre-race nutrition?
What about beet juice during a race?
What are you thoughts on post race or hard training nutrition?
Should we be drinking a gallon of water a day?
Why does Half Evil have glucose and fructose?
Why do we cramp and what can we do about it?
Does alcohol affect performance?
Are you faster on a singlespeed or a geared bike at Leadville?
Catch the full-interview here on the podcast,
or here on YouTube.
If you want to try CarboRocket... Brad gave us a killer promo code to save 25%.
The code is: RDR
----
164ish
7.5 hrs Sleep
1 Strength training
20 minutes recovery
80 minutes reading + Journaling
https://www.strava.com/athletes/10248
SAINTS, SINNERS AND WILL POWER
THERE IS A BIKE RACE FROM SALT LAKE CITY TO LAS VEGAS called Saints to Sinners. It's a relay race. I wish it was called Sinners to Saints. Not because there is a prevailing headwind blowing east, I just like the idea...
... ending up a saint vs a sinner.
Today, we lost a saint..
A few years after selling Dragon Alliance,
18 months PRing IronMan St George,
12 months after his diagnosis,
6 months after helping me
launch our Tri bag,
he's gone...
... to race in the heavens.
We met in college, in a fraternity.
I didn't get him at the time.
We were friendly, but I thought he was arrogant.
That's on me.
My insecurities and my inability to read people who are simply a lot smarter than me kept me from appreciating Will.
We reconnected here in San Clemente.
Once he retired, he got out his hammer and chisel to reclaim the fitness he'd enjoyed as a young man. He went from doughy hanger onner, to a lean, happy...
... watt producing machine.
Few recognized him at first.
It was an astonishing transformation.
Why wouldn't it be?
He'd transformed an idea; from his garage to a successful business.
More importantly, he'd transformed himself into a wonderful husband and father.
Along the way he'd found time to serve his local community, and guided many people to a higher way of living...
... closer to the Great Spirit.
Will was so kind to me, and a champion of my little business. He spent hours sharing Dragon stories with me, and how to do things better...
... because he enjoyed seeing others succeed.
Maybe that was his secret.
I'll miss him,
his intellect,
his spirit.
Heaven got a good one today.
HOW MANY CHARITY RIDES SHOULD I DO THIS YEAR?
DURING THE LAST MILE OF THE LAST LAP, in a tough battle for second place, we entered a nest of high speed berms. I made it through cleanly...
... another racer didn't fare as well.
I could hear his tire give way,
glanced over to see his legs in the air,
followed by a gnashing of machinery and body.
Should I stop?
My competitor got around him,
kept charging hard after me.
I was thinking about that today after an order for JDRF came through. JDRF is a charity that helps those in a real battle...
... of life and death.
JDRF isn't just putting on ride to raise money to cure Type 1 diabetes, they are connecting people who might not otherwise get to know each other. People from varied backgrounds, religions, political philosophies...
... are united in a common cause.
Uniting our hearts and minds is always an offshoot of charity.
This is why we are encouraged, commanded to be charitable. Yes, to help each other for sure. More importantly to unite us and see each other's humanity through working together.
I didn't stop to help the fallen racer.
I told myself, I'll be finished in less than a minute and will report it as soon as I cross the line.
Here's the shame of it.
At the line were Surfergirl and our son and grandson. The other person's pain and potentially bad injury were quickly forgotten.
Was he okay?
Yes, for sure. No ambulances were called or medics alerted.
Should I have stopped?
I dunno.
We were all racing, all doing our dangest to finish fast. We know the dangers. 97% of the time, we pop up and ride on...
... shaken, bruised, not broken.
Had it not been a race, I would have stopped for sure.
But, is that even true?
How often am I racing past people in need every day.
I have a friend who brings an extra bar on every ride and makes it a goal to find someone who might be hungry to give it to.
I have others who stop for any flat or mishap and help out.
As I complete my 61st lap around the sun, I ask myself...
How many more rides will present an opportunity to be charitable, to meet someone new, to possibly be of service...
... and unite our hearts and minds, even for a moment?
https://pedalindustries.com/pages/raceday-ready
----
163ish
8 hrs Sleep
0 Strength training
0 minutes recovery
60 minutes reading + Journaling
https://www.strava.com/athletes/10248
https://www.instagram.com/pedalindustries
https://twitter.com/pedalindustries
----
164ish
7.5 hrs Sleep
0 Strength training
10 minutes recovery
60 minutes reading + Journaling
https://www.strava.com/athletes/10248
I LEARNED SOME CRAZY SHIZ TODAY
AFTER ALL RACES there is always the huddle. Could be a group, a single rider, or just ourselves, but we always...
... replay the race.
Today was not different,
except some crazy shiz was shared.
First up, Tim and I had to rehash his blistering start. It was nuts. From the word go he was sprinting and...
... Tinker and I were hanging on.
He backed off a little before the single track and we got by him.
What the heck was I doing on the World Champion's wheel?
Weaving, bobbing and dodging some very fast, flowy single track. I was there for a bit.
This was blowing my mind.
I've never been there. Either Tinker has raced pro, or had a call up to the front row.
Two weeks in a row he has put the wood to me.
15 minutes in 3 hours last weekend, 3 minutes in 1 hour this weekend.
Could I have held his pace?
Maybe, if I'd tapered and really focused for this race...
... maybe, just maybe.
Could he have gone faster?
Probably.
But, it's something to think about.
Am I just gonna resign myself that we are all racing for second place when Tinker shows up or am I gonna go for it? That is what I did today, resign to race for second, and consequently Tim and I had a very fun and tactical battle.
Here's another weird mental thing.
Because I didn't know Tim before our battle at Cactus Cup a few weeks ago, I figured I could probably beat him. Why? Who knows?...
... I learned it was totally unjustified.
He has beaten really fast guys who regularly smoke me or have smoked me soundly in the past. That was one of the things that came up in our post race huddle today.
Now that I know that will I race Tim different?
Maybe.
Now that I know I can at least start with Tinker will I race him different?
Maybe.
It's crazy how expectations impact us.
But, I wasn't expecting this crazy story.
Apparently, and I didn't know this, at Cactus Cup some of the guys Tim and I were racing were cutting the course.
No shiz!
I couldn't believe it, but sure enough, these cats were dramatically short on miles according to their Strava files.
And, when confronted, simply stated well the officials said I placed X and I'm taking the prize.
How crazy is that?!
Grown men, cutting course to win a bike race?!
So dumb.
How do you do that to your soul? For get your competitors, that kinda shiz can snuff the light right out inner greatness.
Then, Jon showed me his new Trek SuperCaliber. It was so light. At least 3 pounds lighter than my bike and a super sano cockpit. That weight savings is enough to actually matter, and I never would have guessed it would be so much fun to ride.
3lbs...
... how crazy is that?!
When I finally got back to camp, Steve and Bryson were there.
What place did you get?
2nd.
You?
2nd.
And, you?
2nd.
If you're a regular reader you already know I have the largest collection of 2nd place awards in the world...
... but, 3 friends all ending up 2nd in their age class?
That's some crazy shiz.
https://pedalindustries.com/pages/raceday-ready
----
163ish
8 hrs Sleep
0 Strength training
0 minutes recovery
60 minutes reading + Journaling
https://www.strava.com/athletes/10248
I'M SO DANG HUNGRY
WHAT IS IT ABOUT THE DAY BEFORE A BIG RACE?! No matter how much I eat, and I've already eaten a lot, I'm still hungry...
... is it just habit?
I remember the dumb days, when I'd be afraid to eat too much the day before a race.
Predictably, I'd bonk.
Tomorrow's should be a screamer.
14 miles mostly single track.
Hero dirt conditions.
About an hour.
I know this, but my body is behaving like there's a 100-miler ahead.
I guess that's just part of racing,
being full.
Unlike all my friends who are eating pasta and carbohydrates,
I prefer something substantial.
Red meat.
Tonight, it's gonna be shish-kabobs on the camp fire.
No s'mores, though.
I ain't crazy, LOL.
Maybe it's also camping? Even if it's not really camping, with the van and neighbors so close we can hear each other whisper. We outside all day long.
For that matter, I'm looking forward to the actual race.
Might be my only alone time of the weekend.
https://pedalindustries.com/collections/all-hats/products/pedal-beanie-available-in-4-colors-instock
I'm glad I have my beanie.
It'll be low 30's tonight.
You can be warm outside, too.
4 colors available.
$20 and its delivered to you.
https://pedalindustries.com/collections/all-hats/products/pedal-beanie-available-in-4-colors-instock
----
163.9
7 hrs Sleep
0 RaceDay Ready Strength Circuit
0 minutes recovery
60 minutes reading + Journaling
https://www.strava.com/athletes/10248
WELL, THAT STINKS!
MY B.O. WAS OVERPOWERING THIS MORNING. That should get rid of 50% of readers. Now, we can get down to why...
... and what to do about it.
Just after reading and writing for about an hour, I headed out to the garage for some RaceDay Ready resistance training.
Jumping Jacks, to start.
Within 20 reps, my body heated up and oh boy the stench was real.
At the same time, I'm listening to a marketing podcast by a dude who is ripped and their conversation reveals a stunning piece of knowledge...
... I've been doing 30 sets a day for 10 years.
What?!
Did I hear right?
I hit every body part, every day, 10 years running.
He isn't wiry, Cowboy Strong.
He's Hulk Ripped.
Giant.
Which brings up the B.O...
- I get up
- Read, write
- Do my 10ish sets
I don't
- Put on a special outfit
- Drive to the gym
- Get prettied up
Which brings up the other point.
I've learned, it takes a lot more than we think to be great...
- I used to think 90 minutes, 4 days a week was enough saddle time.
It's not. - I used to think legs twice a week in the offseason was enough make me stronger and faster.
It's not. - I used to think I could wing it on 6-7 hours of sleep.
I can't. - I used to think cheat days were a good idea.
They aren't.
... which is why we have to work through the B.O.
Time is short.
Efficiency matters...
... consistency matters more.
You know what stinks worse than working out in the tshirts we sleep in?...
... being weak.
https://pedalindustries.com/collections/raceday-calendars™
Want to get stronger?
Get a Giant calendar and fill in your A, B and C races...
... there's nothing like focus to keep ya on track.
We have about 5 of these left, in stock.
Ships free.
Can make in your team colors.
https://pedalindustries.com/collections/raceday-calendars™
----
162.3
8.2 hrs Sleep
1 RaceDay Ready Strength Circuit
20 minutes recovery
60 minutes reading + Journaling
https://www.strava.com/athletes/10248
IS THIS YOUR RELIGION OR ARE YOU SIMPLY RELIGIOUS?
I SEE A LOT RACERS GET SIDETRACKED BY RACING. Suddenly, years have flown by and...
... opportunities have been missed.
Racing hard became religion.
Why not? We have...
- Regular meetings
- Gospel preached by local wizards
- Rules to live and ride by
- Strange diets
- Unusual apparel on public display
- Secret symbols of commitment
- Different sects posing as clubs
- Different disciplines posing as denominations
That is religion.
Not all religions are created equal.
Some, notably the great religious movements, provide something much more mystical...
... a feeling of love and connectedness that reaches into our souls.
This is true religion, connecting us to who we really are, who we can become, and to the Great Spirit.
I train religiously,
it's not my religion.
Training facilitates religious experience by purifying our bodies.
Do the less active feel the spirit of religion?
Sure.
I enjoy a richer experience when I can move freely and and powerfully, without the many addictions calling to my physical existence.
Training used to be my religion.
It filled a void.
One day I woke up and committed to keep one simple commandment of the religion I was born into.
Six days you shall labor, and do all your work, but the seventh day is a Sabbath to the LORD your God …Therefore the LORD blessed the Sabbath day and made it holy.
A funny thing happened.
Out of the blue, I learned all kinds of training and racing secrets that had been previously hidden to me.
A better thing happened.
I rested.
Family was properly placed first.
A day to study higher things became a daily practice.
I would like to say I care which of the great religions you adhere to, those I worship with would like me to say that, too. I don't. That isn't important in my mind, not nearly as important as...
... setting time aside to connect with the Great Spirit.
Crazy as it sounds, setting that time aside is part of the RaceDay Ready Challenge.
Note:
Join us for live interview and Q&A with Brad Keyes, Founder of CarboRocket
On Zoom Meeting - 730pm PST
https://us04web.zoom.us/j/4149084992?pwd=Y2dGZ0p1RXFoK2dQTTVIUGRick1PQT09
Meeting ID: 414 908 4992
Passcode: rL0pz4
https://pedalindustries.com/pages/raceday-ready
----
163.5
7 hrs Sleep
1 Strength training
20 minutes recovery
60 minutes reading + Journaling
https://www.strava.com/athletes/10248
https://www.instagram.com/pedalindustries
https://twitter.com/pedalindustries
STRENGTH, MUSCLE AND LOSING
IT WAS SHOCKING TO SEE ONE OF MY FRIENDS at the last race. He's always been super fit and muscular, but something had changed. He'd lost a lot of upper body muscle...
... noticeably smaller chest, shoulders and arms.
We're all getting older.
Common knowledge says we lose muscle with age.
That's true at some level. The common level. But, we want...
... to be uncommon.
Am I right?
This is why I'm so adamant about being Cowboy Strong by lifting weights or some other type resistance training...
every,
single,
day.
Here is just one result I can report on from the same very difficult race.
Multiple times we were forced to dismount and push our bikes. The terrain was very steep and rocky.
Rather than struggle to put one foot in front of the other, I was able to run up these sections. Not because I've been running, but because I've been regularly pushing my sled...
... every day, up and down the street.
On the bike results have been astonishing. Superior ankle flexibility has led to a greatly improved pedal stroke.
I could go on.
I won't.
The point is, most people are losing muscle mass by either not doing any resistance training, or reducing what they've done in the past.
Conversely, I've increased that area of preparation and I'm seeing great results. I won't be mistaken for The Hulk, but I'm holding stronger...
... much more than I ever thought possible.
The decline may be inevitable,
it doesn't have to be rapid.
https://pedalindustries.com/pages/raceday-ready
----
164
7 hrs Sleep
1 Strength training
20 minutes recovery
60 minutes reading + Journaling
https://www.strava.com/athletes/10248
https://www.instagram.com/pedalindustries
https://twitter.com/pedalindustries
INTERVIEW: RYAN DAHL, CEO OF WAX RESEARCH... WE TALK CHAINS AND DRIVETRAINS
I SAT DOWN WITH RYAN DAHL, CEO OF WAX RESEARCH, TO TALK SPEED. Specifically, the latest version of his WEND chain wax with ceramic particles. I learned alot...
... scored us a 50% off coupon.
What did I learn, specifically?
- Which chains are fastest
- Why wax with ceramics are faster
- How lifestyle a business can become a world class operation.
- Teflon contaminates ground water, how WEND fixed that
- Why chains turn black with oil-based lubes
- How to mix water and oil to create a super thin lube to really penetrate the chain and get into the rollers
- Borrowing from their downhill ski wax technology is a huge R&D advantage
- Why you want a solvent free lube, why it's hard to do
- How WEND emulsifies water and oil eliminating need for solvents
- How to properly apply lube
- How much lube is needed
- How much time is needed before riding
- Why dry lubricants like wax will extend the life of your drivetrain
- Will different formulations of his WEND wax play nice
- Does he really use Tide to clean his drivetrain?
- Pledge for the rest of the bike?
- How Ryan competes at the highest level without having a big VO2 motor
- How he gets 2 seasons out 1 chain
- When is the best time to lube your chain
- Why we argued about how much he charges
- Why his purchasing power is so massive
- How to get free lube if you see Ryan out riding
It was a lot of fun to connect with Ryan. He's been beating me on the bike since he was 16... and there's some video at the end of one of our battles from the 90's.
Use promo code: RDR50 to save 50% on his new lubes... code expires 4/1/23
Order here: https://wendperformance.com
You can watch the interview here.
Listen to it here.
Ask Ryan anything about lubes here.
https://pedalindustries.com/pages/raceday-ready
----
164
8 hrs Sleep
1 Strength training
20 minutes recovery
60 minutes reading + Journaling
https://www.strava.com/athletes/10248
SORE LEGS, BROKEN BONES AND GOOD TIMES
I'VE WRECKED MYSELF AGAIN. The legs were barking as I headed downstairs in the dark this morning. Cleaning the muddy water bottles, I got to thinking...
... is this all there is to life?
Race.
Destroy body.
Clean up mess.
There used to be so much more chaos and energy. Craziness that would spill past midnight...
... would leave me just as wrecked.
36 years ago, I'd had enough. I didn't want more. I wanted zero...
... but, a funny thing happened.
This girl I met found out I rode bikes
and went out and got herself a road bike,
then she invited herself on my trip to Mexico...
... next thing I know, it's permanent.
35 years ago today, the real race started.
Like the Cape Epic, we started with a team of 2. Now we are 8. The course has thrown us all kinds of challenges...
- broken bones
- smashed dreams
- wind from all directions
- weather so extreme we almost quit
Like all epic races, we learn and adapt until all that's left...
... is a better version of ourselves.
I was reminded of that today at a surprise brunch celebration with the entire race team...
... with my nevergonnabestraightagain right elbow in the pic.
May the finish line be far away...
... until the best version of ourselves is attained.
https://pedalindustries.com/products/the-limited-edition-special-hoodie
Surprisingly, the kids all know and love the English Beat and are digging the Mod inspired hoodie.
Plus!, the hoodie grants early access to this limited edition kit
$35
Order Now, quantities are limited and dwindling.
https://pedalindustries.com/products/the-limited-edition-special-hoodie
What's more fun than a blog post?... me riffing on it.
----
163.4
8 hrs Sleep
0 Strength training
20 minutes recovery
60 minutes reading + Journaling
https://www.strava.com/athletes/10248
CAN YOU RACE TOO MUCH?
TODAY'S XC RACE WAS HARD. Technically challenging single track, with deepish water crossings, a good amount of rain ruts...
... it was epic!
Two conversations stuck in my mind.
One with Smiley who snagged 2nd, not one with former World Champion Tinker who one the race, and another from Huey.
Ya gotta understand the hardness of this 31 mile race.
- Strava called it a Historic Relative Effort
- My fitness jumped from 120 to 129
- Everybody walked some of it
- Water crossings knee deep
- A relentless 3 hour effort
That right there is why I raced it,
plus the insane beauty,
and camping.
This is my favorite local race.
Easily.
Am I racing too much?
This was my 7th day of racing in the last 4 weeks, and I have races slated the next 4 weekends in a row.
Smiley is my bud, and he knows what I'm up to.
I couldn't do what you're doing.
I know, I wouldn't do it, but the calendar just kept filling with races I really want to do.
Huey is part of the RaceDay Ready community and had this to say.
You should write about how you recovered the last 2 weeks after smashing your A race.
Those convos sewed some doubt and then I remembered:
- I'm not recovering. I went into my A race rested, completely healed from training on and off the bike.
- The last 2 weeks have been big volume with lots of resistance training, and some decent hard days.
- I detest intervals, just not my jam. I race for fitness and practicing racecraft, and seeing my pals, which is what I did today.
- I'm not crushing myself at all these races.
- Only 1 of the next 4 races is of interest to me. I love the course, though it doesn't really suit me. The best guys around will be there, and that is very intimidating. I love that.
- With two big weeks of volume and an Historic Relative effort today, I'll be recovering and polishing the arrows in my quiver for the 1 race.
Can we race too much?
Yes.
Am I?
No.
If we are trying to win them all, we will lose many and burn out and die...
... cuz if we win them all, we losers for sandbagging.
---
Join the RaceDay Ready community where we discuss what's working, what's not and generally how to rip on RaceDay.
Go here: https://join.slack.com/t/raceday-ready/shared_invite/zt-1rpm0wwev-jW9p_uJj6XhcGusmz00szg
https://pedalindustries.com/collections/raceday-calendars™
At the top of the RaceDay Calendar there is space to write in your A race(s). I suggest no more than 3...
... which is about how many calendars we have left.
Stock is dwindling, when we're out they can be made to order.
Ships free.
Can make in your team colors.
https://pedalindustries.com/collections/raceday-calendars™
----
163ish
7ish hrs Sleep
0 RaceDay Ready Strength Circuit
20 minutes recovery
30 minutes reading + Journaling
https://www.strava.com/athletes/10248
I WANT TO LEARN FROM YOU
AFTER GETTING BLOWN OUT THE BACK OF OUR LOCAL GROUP RIDE, I received a humble message. A cry for help...
... what could he have done different?
First we had to get through the fake excuse.
I had to meet my wife for dinner.
That's a good one.
Is there anything I could have done different when I closed the gap?... one thing, I was the last rider when that happened.
Good question.
What could he do different?
Did you get popped off after the gap closed or did you rotate on up to the front?
I rotated through,
then blew.
Sometimes it is easy to close the gap then rotate through because you have some momentum. Other times it's better to just hang on and recover for a bit.
How do I know this?
Partly experience, and partly because someone took the time to teach me whatthehell was heppening.
My guess is you're like me, the goto person in the neighborhood when it comes to bikes by virtue of the fact that you regularly ride...
... it's super cool to help people out.
Still, we all have much to learn...
... and, I want to learn from you and share with you.
If you want to share your knowledge, and I'm sure you have a lot, join the RaceDay Ready community.
It's new.
This is where to ask questions, share knowledge, breakthroughs, tips, etc...
... it's tempting to hold back, keep your secrets.
That's fine. This isn't for you. This is for people that want to learn from others, be generous with what they know,
... and accelerate their progress.
Please, join our Slack channel HERE.
This is new to PEDAL Industries. Anybody can join.
https://pedalindustries.com/products/the-limited-edition-special-hoodie
Should this be the official RaceDay Ready hoodie?
I dunno, but it's pretty cool. I get compliments all the time.
Plus!, grants early access to this limited edition kit
$35
Order Now, quantities are limited and dwindling.
https://pedalindustries.com/products/the-limited-edition-special-hoodie
What's more fun than a blog post?... me riffing on it.
----
163.2
7ish hrs Sleep
0 Strength training
20 minutes recovery
50 minutes reading + Journaling
https://www.strava.com/athletes/10248
https://www.instagram.com/pedalindustries
https://twitter.com/pedalindustries
MY GUTTY LITTLE BRUINS
MY GUTTY LITTLE BRUINS. Dangit, they taught a helluva lesson tonight in the NCAA basketball tournament...
... one we can all learn from.
Up by 13 at the half.
Down by 10 with 2 minutes to go.
Oh, crud I can't watch any more.
Be positive.
I can't take it.
Ya never know.
UP BY 1 WITH 12 SECONDS TO GO!!!
How many times do we think we have it all under control in a race, only to find ourselves in a real battle?
How often do we feel overpowered and scratch and claw our way back to the front of the race?
That finish line.
That dern finish line!
Can't get it to it fast enough when we're ahead...
... coming at us too fast when we're behind.
But, here's the lesson I learned tonight and the reason locals have referred to them as the gutty little Bruins for decades...
... they kept playing.
All 40 minutes.
Never did they waiver from their plan or look lost.
The kept relentlessly pressing and shooting and hustling...
... until the very last second.
Can we ask more than that?
Can we ask more of ourselves?
My gutty little Bruins will weep tonight, but as my dear ol' Bruin dad said...
... They'll live to fight another day.
The world is relentless.
Competitors are relentless.
The finish line is always approaching...
... we have to be relentless,
in all we do,
everything,
always.
Tonight I was relentless on the group ride...
... thanks to this wonder product.
Use code: DONTbeAbaby
And save 33%... code will expire TOMORROW, 3/24.
----
163.3
8 hrs Sleep
1 RaceDay Ready Strength Circuit
20 minutes recovery
70 minutes reading + Journaling
https://www.strava.com/athletes/10248
https://www.instagram.com/pedalindustries
https://twitter.com/pedalindustries
WE HAVE TO BE MUCH STRONGER
I WENT TO BED WITH RAIN FORECAST. To my delight I woke up to sunshine. Did my rituals, filled up some bottles, grabbed my bike...
... flat tire.
Rookie move.
Always check yer gear the night before.
Things got interesting.
Snagged my forgotten gravel bike.
One bottle cage.
Battery dead.
Tires low.
Now I'm late.
As I'm hustling down the coast to meet the henchmen, I see a massive cloud of grayness dipping all the way to the ocean...
... freakin' rain!
Worse.
The road closure along the way was actually warranted. I've had wheels swept out from underneath me in fast moving water, so I did...
... the ride of shame home.
Drenched, speeding through dropping temps, I was losing the ability to shift my already ridiculouslyeasytoshift gear.
But, ya know what?
I loved it.
I'd put all my bitcoin, which ain't much, on a bet that exactly...
... ZERO % of my neighbors friends or family would enjoy the morning like I did.
Well, maybe Rocky, the retired fireman...
... he's an 80 year old beast.
Which brings up why cycling and running are so awesome...
... our stadium is the great outdoors.
We don't just battle competitors,
we battle the elements.
Pros don't ask the onlookers to whisper...
... fans are in their faces and shoving them.
This is a sport for warriors.
Which means, we have to be stronger.
Strength takes preparation, which is what I thought about all morning late to my freezing ride.
We have to regularly battle the elements, ride through equipment challenges, and do our dawgawn...
- Push Ups
- Pull Ups
- Squats
... or we're gonna be weak just like so many of our neighbors, friends and family.
With any luck, they'll see us coming back from an epic adventure with our supersilly grins and...
... be inspired to get out and do something.
Ideally with us.
Good thing a lathered up with PR lotion this morning...
... got me home quick.
Are you ready to rip on RaceDay?
Use code: DONTbeAbaby
And save 33%... code will expire after 30 uses or 3/28, whichever comes first.
----
163.5
8 hrs Sleep
1 RaceDay Ready Strength Circuit
20 minutes recovery
90 minutes reading + Journaling
https://www.strava.com/athletes/10248
POLARIZED TRAINING MADE EASY
(excerpt from RaceDay Ready, the book I'm working on)
I WOKE UP SEVERAL TIMES LAST NIGHT WITH THE SAME DREAM. I knew it was about polarized training and that I needed to share it with you.
But, I didn’t understand it.
There was a hill about a quarter of a mile high. At the top was a grayish granite boulder. Pristine. Clean. No dirt. The path to the boulder was smooth and straight.
About 50 yards to the right was another boulder. This boulder was the same size and color, the same boulder really, but it was covered in dirt and dust. The path leading up to it was rutted and rocky and would be a real challenge to ascend.
Polarized training kept bouncing around my thoughts each time I woke up.
What did the dream mean?
Then it hit me.
The clean rock on the left with the straight and smooth path represented polarized training. The dirty rock with the rutted route represented what most of us do before figuring it out.
On the left side representing polarized training the ground below and the rock above were bathed in sunlight. The meaning here is either train in Zone 2, the bottom, or train very hard, the top of our efforts. Spend no time in between.
What most of us do, is the right side. We quickly leave Zone 2 and train the middle area between the bottom and the top. We stay there too long. Consequently, we do not have the power to reach the top. Instead, we are left to struggle in various ruts. The rock, rather than a shine beacon of hope and power becomes tarnished, dirty. Eventually, we cannot even see the rock. Our vision vanishes and, stuck in our ruts, we fail to reach the top and fall over.
Here is what is happening physiologically when we practice polarized training:
- Our cardiovascular system becomes very robust and our endurance increases.
- Our max power increases.
The result is:
- We can go faster in Zone 2 because we have more power.
- We can go longer during max efforts because we have better endurance.
The dream, I hope, illustrates our options.
- Be powerful and able to endure.
- Struggle and never reach the top.
Bringing back to the title: 80% of our training is fun, enjoyable miles and time; 20%, more or less, is extremely hard.
Since the hard efforts are spaced out with lots of Zone 2 in between they aren’t mentally draining. In fact, we look forward to unleashing all the holding back we’ve been doing during the balance of our riding.
Polarized training is training made easy.
We aren't the only ones using PR Lotion on our hard and race days...
... power house road team JUMBO-VISMA announced yesterday they've been using the key ingredient, sodium bicarbonate, to ride harder and longer.
They are using an ingested form.
PR Lotion was developed because most people's stomachs cannot tolerate the sodium bicarbonate. The get the trots...
... is that what hit Tom Dumoulin in the Giro?
Why risk that...
... especially with this outrageous savings code below?
Use code: DONTbeAbaby
And save 33%... code will expire after 30 uses or 3/28, whichever comes first.
----
164.2
8 hrs Sleep
1 RaceDay Ready Strength Circuit
20 minutes recovery
60 minutes reading + Journaling
https://www.strava.com/athletes/10248
HALFWHEEL COMEDIANS
WE ALL HAVE A HALFWHEELER IN OUR LIVES, a friend who's just gotta be half a wheel ahead regardless of the speed. It bugs some people...
... I think it's funny.
First off, who doesn't like to halfwheel a pal just to needle 'em a bit?
C'mon.
It's fun.
But, I said funny and funny is morebetter than fun.
Ok, so there's the friend who constantly halfwheels who you know is gonna halfwheel and it's your friend so you just have to laugh because you know it's gonna happen and you're gonna have to say something or even better...
... ride even slower.
Whole wheel 'em, whole bike 'em.
Just to mess with 'em.
That's friendly funny.
Then there's unfriendly funny.
Where two people who don't know each other rotate to the front of the group in a double paceline.
Gawsh I love this one.
First your pal, who you dearly love, nudges a bit a head, then newrider realizes what has happened and...
... it's even better when I know both riders but they don't know each other and I know they are both chronic halfwheelers...
... newrider lifts the pace a bit.
Back and forth,
the pace increases.
I've seen a leisurely ride shift up to 24... 25... 26... 27... to a near sprint, and here's the best part...
... they are so unconscious neither one is aware of Whattheheck is going on here!
Why do halfwheelers halfwheel?
Derned if I know.
Human nature.
One upping.
Like on our spin this afternoon, LoveWatts rode over to my place then we rode together. I rode him back to his house and commented...
I'm riding you back so we are even on miles today.
Uh-huh.
Hey isn't that your house?
Yep.
Aren't you pulling?
Sure.
That sunuvagun kept riding back towards my place just to out mile me today!...
... now what are we gonna call that?
This PR Lotion special promo STILL has me ticked off!
I loaded up on inventory so we could all stick it to the halfwheelers...
... that's how much I love you.
Alas, I have way too much inventory.
So I have a temporary insane offer at 33 FREAKIN' % savings!
It won't last.
Smart people are buying multiple bottles.
Use code: DONTbeAbaby
And save 33%... code will expire after 30 uses or 3/28, whichever comes first.
----
164.4
7ish hrs Sleep
1 RaceDay Ready Strength Circuit
20 minutes recovery
90 minutes reading + Journaling
https://www.strava.com/athletes/10248
https://www.instagram.com/pedalindustries
https://twitter.com/pedalindustries
DO YOU WHEELSUCK OR JUST SUCK?
WE ALL SUCK. From time to time, we find ourselves glued to that wheel in front of us. The question is are we...
... sucking with purpose?
On yet another ride, a bunch of us worked hard on the front for miles and miles.
On yet another ride...
that dude we haven't seen since the meet up,
who hasn't had a whiff or sniff up front,
who's been leisurely hanging on,
while we suffer...
... stuck it to us at the finish.
Do I care?
I try not to,
but I do.
Silly.
Petty.
I know.
I should be grateful, because there's always some wily hack who tries that in a race...
... and, sometimes makes it work.
We gotta be vigilant for such wheelsuckery.
One thing is fursure...
... we can't suck our way to fitness.
The art of wheelsucking ain't easy to master, which is why...
... so many riders just suck.
When training with riders who are a lot faster, it's easy to convince ourselves we should be sucking.
We shouldn't.
We need to get our lycracladbuns to the front and pull through,
no matter how brief.
Pull through,
just for a second.
Get that fitness,
earn that grit,
be a boss.
Two things will happen:
- (self) Respect will be gained.
- We quickly learn it's easier to pull through than dangle.
Dangling is for babies and those about to blow.
I've dangled plenty o'times...
- Lungs bursting
- Blood pounding
- Tunnel vision turning to stars
... I've never dangled like that and had any power or game at the end of the ride or race.
That is wheelsucking to greater fitness at the mercy of superior athletes...
... anything less is just sucking.
Why are so many people sucking?
- They are afraid, I get it.
- They spend too much time on the trainer, indoors watching TV or scrolling while pedaling and have lost the feeling, the art of wheelsucking with purpose. They have become soft, unsure of themselves and their abilities to do more than simply suck.
I'm down with wheelsucking with purpose...
... not with sucking.
What about racing, particularly the road, where speeds are high and drafting matters?
That's where wheelsucking with purpose makes a difference. It's an art to get sucked along, to pull through when the speed eases, to be as efficient as possible, to fake we are tired when we merely pulling back the arrow...
... before shooting for greatness.
That is wheel sucking with purpose...
... not sucking.
What about when we're out of shape, tired, in over our heads?
Sometimes we just gotta hang on. Hanging on as long as we can on a group ride can be an incredible workout. If it's the same route each week, making it to the next corner or hill or climb can be such a rush.
That is wheel sucking with purpose...
... not sucking.
There are many good reasons to be wheelsucking...
... none to suck.
Am I truly grateful to the suckers who stick it to us on a group ride?
Nope.
I'm trying to be,
but, as a human I kinda suck at gratitude.
The good news is we don't have to be grateful for these suckers,
we can harness that angst,
and learn and prepare,
to be faster,
and win.
(that book above talks a lot about courage and resistance and being pro)
This PR Lotion special promo has me kinda ticked off!
Like a drunken fool, I purchased way to much inventory thinking y'all'd be like me and use this for every blistering ride or race...
... when we don't want to just suck.
I have way, way too much inventory.
To make matters worse, I posted it was 25% off yesterday... it's 33% off.
It's an insane deal, it won't last.
Don't wait, smart people are buying multiple bottles.
Use code: DONTbeAbaby
And save 33%... code will expire after 30 uses or 3/28, whichever comes first.
----
163.8
8ish hrs Sleep
0 RaceDay Ready Strength Circuit
20 minutes recovery
90 minutes reading + Journaling
https://www.strava.com/athletes/10248
THIS GUY ALWAYS BEATS ME, DANGIT!!
I HATE TO ADMIT THIS, but it's true. There are some people when I see their names on the start list I automatically think I got no chance. This morning...
... I had that feeling.
There, on the start list for an upcoming race was the name of a friend who beats me like a drum.
It's bad.
He just waits for the final climb and rides away.
I'm not alone.
Sometimes, on reallyreally long races like Crusher In The Tushar I can get him.
It's rare, bloody quivering rare.
Being that I've oversubscribed to too many races in the next 6 weeks I instantly thought...
... Let's focus on something else.
I could hear Fat Bastard...
... He kinda looks like a baby!
Dangit!
Then, I started thinking about it. A lot. So much so that I had to hop to the porcelain throne and unload my worries.
Where they worries?
Maybe.
I thought about it some more...
... it's been raining nobody likes training in the rain but I've been in the desert racing and got a big fitness bump and I'm feeling pretty good and maybe just maybe I can take this fitness and massage the coming weeks to take it a bit higher via the races between now and then which aren't road races but MTB and will definitely be filled with threshold efforts and in between the racing in can do some punchy group rides and my weight is back near fighting shape and when I'm as light as I was last summer I can climb a lot better and maybe I'll have some luck since nobody really knows me these days on the road because I race road so infrequently and perhaps I'll sneak away and as the great Lloyd Christmas said...
... So you're telling me there's a chance. YEAH!
There's always a chance.
Life gets in the way,
plans change,
tires flat.
The most exciting thing about this race...
... there's 5-10 other frenemies gonna show up.
And that, my fine lycracovered friend, is my plan too.
There's a chance I overdid it a bit today - check that photo at the top. I was just so excited after my pep talk to myself I couldn't resist.
Time to put the feet up and recover.
Because I'm gonna need to do some serious 2-5 minute efforts next week, you know I'll be applying the PR Lotion.
Just fer fun... there's a promo code down there + FREE shipping.
Use code: DONTbeAbaby
And save 25%... code will expire after 10 uses or 3/28, whichever comes first.
----
162.3
7.5ish hrs Sleep
1 RaceDay Ready Strength Circuit
20 minutes recovery
90 minutes reading + Journaling
https://www.strava.com/athletes/10248
https://www.instagram.com/pedalindustries
https://twitter.com/pedalindustries
THE RHYTHM THAT MATTERS
RIPPING ON A BIKE IS A LOT LIKE DANCING. You've got to have the rhythm of the thing or you look like a wanker. It's the same in everything really...
... and, I've been out of rhythm lately.
About a year ago I found a really good work, ride, husband rhythm and I've been surprisingly productive.
Prior to that, I was still dancing to the kid at home beat.
- Up early
- Ride
- See 'em off to school
- Work
- See 'em
- Tuck 'em in
On weekends, I'd still get up crack o'dawn.
My weekend warriors always complained,
Why so early?
I wanna get back before kids get going.
This worked pretty darn good for decades. Kept me in decent shape, got me out with the fellas, got me into nature, got me the sunrises I love to see.
Then I read a book in 2015, The 5 Hour Workday. He proposed working from 8-1. No breaks. Just grind.
I liked the idea and attempted it several times since reading it. I say attempted because invariably I'd get thrown off track.
- Rides running later than 8
- Poor work output due to lack of sleep - gotta get up early to be seated by 8.
These were the top two problems.
About a year ago, I recommitted and moved all my riding to afternoons. The exception being Saturday. I still like to get out early and meet the hardest sonsaguns on two wheels, and that means mornings.
I liked the changes of the new beat, and it showed.
- We shut down the office and retail store
- Outsourced shipping
- Increased our sales
- Increased our product offering
- Improved our ad spend
- Built a new, virtual work team to support me
My weekdays now look like this:
- 6-8 read, journal, RaceDay Ready resistance exercises
- 8-1 grind
- 1-2 lunch
- 2-4 grind
- 4ish-7ish ride
- 7ish dinner with Surfergirl, maybe watch a movie together
- 830ish write a blog post if not already done
- 930ish stretch, do some hypervolting
- 10ish hit the hay
This has been a really productive rhythm for me: socially, mentally, spiritually and physically.
During the week it's common for me to intermittent fast until 1pm. The key is pushing through the urge to eat around 9-10, then I can easily go to 1 or even 2pm. No problem.
One day a week, I get up to the factory and check on production, QC, etc.
Weekends are similar. Still hitting it early on Saturday. Surfergirl gets out on the water. The afternoons usually involves chores or catching up on work. Sunday is the day of rest, and I've been honoring that for 30+ years now and absolutely love it...
... I'm thinking of not blogging on that day and unplugging completely.
Now, why am I sharing all this?
I think a lot of you are like me, trying to find a rhythm to groove to. When were in that groove, life is so much easier and pleasant. When we're out...
... we just aren't as productive as we could be.
For example, one of the new products we added was a RaceDay Bag for running...
... and we ran out.
I blame it on the recent travels, but I also think the rain had a lot to do with it. We've had so much rain and I've been going out in the windows the weather has presented. Weak, I know.
The good thing is we make everything here.
We aren't employing kids in China or other parts of Asia.
We don't have to wait for a boat and pray the dock workers are working.
I was thinking about that the other day. The world is a weird place and their are tremendous forces in play. The fact that we are producing here, in a strict state, is a huge advantage to us and I don't think I talk about it enough.
Where your gear comes from matters.
So, we got out heads together and added Made In USA to our logo above.
The only thing we haven't been able to make here is gloves, it's a leather thing. Weird, that weird world again. One day we'll get that mastered.
In the meantime, I'm listening to my inner drummer and following my celestial band leader...
... so I can rip on raceday.
https://pedalindustries.com/collections/raceday-calendars™
This is such a powerful tool for accomplishing great things throughout the year.
Just yesterday SurferGirl was in here looking at what I have planned and writing in things of her own, and family things, etc.
Gotta keep all the bandmates in tune and on the beat.
$30, shipping included.
Stock is dwindling, I'm not making more.
Ships free.
Can make in your team colors.
https://pedalindustries.com/collections/raceday-calendars™
----
162.4
7.5ish hrs Sleep
0 RaceDay Ready Strength Circuit
20 minutes recovery
120 minutes reading + Journaling
https://www.strava.com/athletes/10248
THE 1 THING PROS DO AND AMATEURS DON'T, BUT COULD
I LOVE PRO RACING. Seeing the teams, the attention to detail, the whole attitude and vibe pros radiate. The weird thing is...
... some pro's are so amateur and some amateurs are so pro.
The difference isn't...
- Money
- Sponsors
- Equipment
- Training time
... nope, it's something so obvious it's easy to miss.
A bit of background:
Amateur (noun)
1784, "one who has a taste for some art, study, or pursuit, but does not practice it," from French amateur "one who loves, lover" , from Latin amatorem "lover, friend," agent noun from amatus, past participle of amare "to love"
Pros love racing.
Amateurs don't love racing enough.
It shows in everything pros do.
Sponsored or not.
Amateurs wing it.
Pros leave nothing to chance.
Weekend warriors vs.
Every Day Is RaceDay.
Every single day the pro works on their craft. They rest like pros, eat like pros, sleep like pros, recover like pros, train like pros.
It's not a matter of time as much as it's a matter of dedication and consistency.
I've seen amateurs spend ride a lot, spend immense sums of cash...
... only to be smoked by a pro on a mid-level bike, holding a fulltime job.
Amateurs diet.
Pros fuel.
Amateurs race.
Pros race to win.
And before you get all itsnotaboutwinning on me, you know where I stand on that...
... the pro leaves nothing on the battlefield, win or lose.
Amateurs take two pedal strokes, and coast.
Pros keep pedaling.
Here's a little pro secret: it's easy to maintain pro once you...
Dedicate.
Commit.
Plan.
Do.
... we're all counting on you.
https://pedalindustries.com/collections/raceday-wallets/products/custom-name-raceday-wallet
There are two tools that I find invaluable for staying on the Pro path.
The Giant RaceDay Calendar...
... and the reminder wallet.
I have printed a wallet with an outrageous goal going on 4 years.
Not only is at a constant reminder of what I'm after, but it's made of inner and has a true cycling vibe...
... plus, it slides perfectly into a jersey pocket.
Type into the Custom Name field what you want on your wallet.
https://pedalindustries.com/collections/raceday-wallets/products/custom-name-raceday-wallet
161.7
7.5ish hrs Sleep
1 Strength training
20 minutes recovery
60 minutes reading + Journaling
https://www.strava.com/athletes/10248
THE TRUTH ABOUT ROLLING RESISTANCE
THERE WAS A LOT OF DISCUSSION ABOUT WHICH TIRES to roll at the races last weekend. Faster treads vs more traction. Tire pressure matters, too...
... does any of it really matter?
Definitely.
But, that is not the rolling resistance I'm most concerned with.
The real rolling resistance to worry about is rolling through life avoiding the scary stuff. The great Ryan Holliday says The obstacle is the way. The great Steven Pressfield says Resistance points to what we are called to do.
In other words...
... do the scary stuff.
More directly for us...
... sign up for the scariest races.
The races and events we are most likely to fail at,
most likely to truly suffer,
most likely to lose...
... are most likely to bring out our very best.
Publicly stating our goals adds bonus power...
... there is massive resistance to that.
---
Speaking of which I have been experiencing a lot resistance to writing my next book: RACEDAY READY - a philosophy for ripping on and off the bike every day.
Here's an excerpt:
You want to know the answer to the other comments, particularly this one…
What are you doing?
It’s not a mystery, if you’re patient. I blog every single day about exactly what I am learning and applying. How it works. How to incorporate it. Plus, I post every single workout and how much I sleep, weigh, read, write.
So, when someone poses the question What are you doing? I quip, read the blog.
Who has time for that?
There are over 2000 posts at this point. Plus, the newly added video and podcast readings and riffs of each post.
For this reason, I have written this book. Yes, it’s for you to absorb. It is also for our kids, their spouses, their children…
… because this is would have been so valuable to me 30 years ago.
At that time, I called myself Fat Todd...
---
https://pedalindustries.com/products/the-limited-edition-special-hoodie
How can you resist this hoodie? $35, ships free.
Plus!, grants early access to this limited edition kit
$35
Order Now, quantities are limited and dwindling.
https://pedalindustries.com/products/the-limited-edition-special-hoodie
What's more fun than a blog post?... me riffing on it.
----
163.7
7ish hrs Sleep
1 Strength training
20 minutes recovery
90 minutes reading + Journaling
https://www.strava.com/athletes/10248
WE DO THIS BECAUSE THEY DON'T
IT'S HARD TO GET UP EARLY and get dressed in the dark and cold and roll out into pre-dawn in our underwear, but we do it...
... because they aren't.
They are sleeping, cozy and mostly soft.
We are up, uncomfortable and hardening ourselves.
It's easy to say no to a donut when we have the power to say yes to doing hard things.
I said yes today,
to the hard group ride.
I said yes today,
and I'm darn glad everybody else did, too!
Where would we be without riders who are equally committed to do the hard work?
https://pedalindustries.com/products/the-limited-edition-special-hoodie
Do you know who puts the Industries in PEDAL Industries?
The industrious,
on and off the bike
those get after it every day,
If that's you, check out this hoodie. $35, ships free.
Plus!, grants early access to this limited edition kit
$35
Order Now, quantities are limited and dwindling.
https://pedalindustries.com/products/the-limited-edition-special-hoodie
What's more fun than a blog post?... me riffing on it.
----
163.7
7ish hrs Sleep
1 Strength training
20 minutes recovery
90 minutes reading + Journaling
https://www.strava.com/athletes/10248
THE BURNOUT PROBLEM
I INTENDED TO WRITE ABOUT THE VIRTUES OF TIME OFF. But, I wound up grinding for 9 hours straight, trying to catch up after the road trip. My output dwindled, the sun broke through...
... and a battle ensued.
The 14 days of riding in a row, 6 of them racing, vs sitting in my office grinding from sun up.
My body ached to rest, my soul longed to get outside.
I can definitely burn out on racing, same for training with an agenda...
... but there's nothing more rejuvenating than rolling on two wheels.
So I kitted up
kept my HR low
and lightly tapped the pedals.
It's good to be home.
Here's the burnout problem.
There are some really fun and good races to be had during the next 6 weeks...
- Team Big Bear's endurance race, 3/18
- Sagebrush Safari best XC race in SoCal, 3/25
- US Cup XC on Vail's new sweet single track course, 4/1
- State Road Race is back, and I love the course, 4/8
- BWR San Diego, I've never done it, 4/15
- Sea Otter, Fuego XC, 4/22
... I've already signed up for 5 of the races because each one that I learned about seemed better than what I'd already committed to do.
Last weekend was my A race for the first half of the year.
I didn't plan to ramp things back up until summer, for Marathon Nationals in September. I thought I'd do a few events in the spring for fun, not 6.
Then, the state road race was rejuvenated and ya know I gotta take a crack at that.
Then, I heard about US Cup and how can I pass that level of competition up?
Right now, looking at the calendar seems daunting. I will definitely burn out if I try and treat them all as A races.
That's impossible.
I can probably pick 1, and do the rest for fun and practice.
Even then, there is a fair amount of travel and the ensuing chaos that always goes around getting all the equipment dialed in perfectly. Which means, I will probably skip one or two and definitely roll in on a half ready bike.
The key to not burning out, is to keep it light and get myself in a headlock if I waver for one moment on committing to making more than one of these races and A race...
... which will it be?
We'll see.
(Why did I sign up so early you ask? Because I like to help the promoters sleep easier, it's so stressful wondering if anybody will show.)
https://pedalindustries.com/collections/raceday-calendars™
This is such a powerful tool.
Stock is dwindling.
Ships free.
Can make in your team colors.
https://pedalindustries.com/collections/raceday-calendars™
----
164.8
7ish hrs Sleep
1 RaceDay Ready Strength Circuit
20 minutes recovery
60 minutes reading + Journaling
https://www.strava.com/athletes/10248
RATIOS I LIKE
THE CACTUS CUP enduro is the final stage of a super fun weekend of racing desert terrain. Rolling, fast and short, punchy climbs. Plus, my favorite component...
... a little bit of danger.
All racing has danger, but this racing is unique.
Nearly everybody sheds a little blood.
Cactus rips and tears at your arms and legs.
Rocks will leave scars to match the lifetime memories.
Slip and slide on the sand and it'll take a layer of skin off faster than a Makita.
For every mile raced, it's hard to match the fun and bloodletting.
I like it.
I'm forced to pay attention.
Under those conditions it's easy to slip into a state of flow, and critical to stay there. No mind wandering, no day dreaming, no bird watching...
... just flowing fast.
On today's enduro stage, we all raced our XC bikes because it's not that difficult. The promoter calls it the hangover stage...
... I call it fun.
We, all our crew, ride to each of 3 stages together, then race all out down some fast trails time trial style for 3-6 minutes.
It's relaxed a very relaxed atmosphere in between the intense effofrts. We chat and enjoy the beautiful wide open desert.
I had a few flesh tears,
others some skin sanding,
and one a very nice, deep slice.
Did we care?
Nope.
That's that we signed up for.
Racing.
Life.
https://pedalindustries.com/products/the-limited-edition-special-hoodie
At the awards ceremony it got a little chilly in the shade, so I busted out this lightweight hoodie.
If that's you, check out this hoodie. $35, ships free.
Plus!, grants early access to this limited edition kit
$35
Order Now, quantities are limited and dwindling.
https://pedalindustries.com/products/the-limited-edition-special-hoodie
What's more fun than a blog post?... me riffing on it.
----
162.8
7.5 hrs Sleep
0 Strength training
0 minutes recovery
20 minutes reading + Journaling
https://www.strava.com/athletes/10248
ARE YOU A BELIEF STACKER?
FOR YEARS NOW, my prerace meal before an epic distance has been a can of sardines. I'm partial to the King Oscar's, Mediterranean style. And, I like 'em...
... 2 hours before the race.
- Protein
- Salt
- Fat
What could be better?
I can think of about a million things that could taste better...
- pancakes
- bacon
- eggs
- waffles
- butter
- syrup
- crepes
... to name a few.
But, for me it's sardines.
They fill me up,
they go down easy.
Today, I chased them down with chocolate French crepes I get at Costco.
I'm sure you can get on board with the crepes.
How about the sardines?
Too low brow?
fishy smelly?
gross?
I hope so, because I give y'all way too much of my secret secrets as it is.
Now, you might be thinking there's no way he does that on purpose?
You'd be wrong.
Superstitions die hard for a reason...
... they work.
Belief is everything in competition.
Would things have gone as well as they did today without my sardines?
Probably.
But, that is not the point.
The point is belief stacking works.
It wasn't just the sardines.
It was also...
the white socks and gloves I saved for today,
the fresh jersey and new prototype bibs,
quietly lubing my chain last night,
listening to my play list,
warming up by myself,
a dusty, dirty frame,
glasses over strap,
... little things I like to do.
No, none of it really matters.
Training matters.
Fueling matters.
Sleep matters.
Belief stacking is the final polishing,
and it's often the difference between a great day and a good day.
https://pedalindustries.com/collections/raceday-calendars™
Want to turbo charge your beliefs?
- Get this giant calendar
- Place it where you can see it daily
- Write in red Sharpie your top A race
Stock is dwindling.
Ships free.
Can make in your team colors.
https://pedalindustries.com/collections/raceday-calendars™
----
162.5 (better)
8ish hrs Sleep
0 RaceDay Ready Strength Circuit
20 minutes recovery
60 minutes reading + Journaling
https://www.strava.com/athletes/10248
ANOTHER PR?!
THERE ARE LOTS OF REASONS TO KEEP GETTING PRs. Since I just PR'd the TT course at Cactus Cup, after racing it for my 4th time...
... do ya wanna know what I did?
The most important thing, I didn't do.
We had great weather.
The first year, it was well over 100 degrees. Today was low 70's, slightly cloudy.
Good temps.
Good lighting.
Now, here's what I did personally that I think made a difference:
- I raced with a larger beefier tire up front, a Continental Cross King 2.35
- I've purposely spent most of my time training on my MTB. Training the position, training I raced in today. I cut out all gravel riding, and reduced my road riding... about 4 hours on the road, 8-10 on the MTB.
- Got another great night of sleep.
- I pre-rode the course 3 times Monday, and then road the XC course the rest of the week which is the same type of dirt. Very hard dirt, with small pebbles of decomposed granite on top. It's unique to the desert and requires a different feel than what we ride at home.
- Because I follow my Cowboy Strong philosophy that I teach in the RaceDay Ready 10-Week Challenge, I am always riding with a little fatigue due to the fact that I'm doing strength training every single day. I haven't been able to do that for a week now, as I've been on the road, and I think my body is just super fresh.
- I followed my warm up protocol of starting an hour before the short TT (the longer the race the shorter my warm up). I rode easy for 35 minutes, then brought my heart rate up with 2 minutes on 2 minutes off at threshold for 16ish minutes, and kept spinning until 2 minutes to go.
- Racing the same format last weekend, with a TT last Friday, was a good reminder of what it takes to do well in a TT... as someone who never does intervals, I need to do races that are similar to get the feel of the effort required.
Here is what I didn't do:
- I didn't freak out that I'm heavier by about 5 pounds than last year, that I had a nasty flu for 10 days early Feb, or that rain as hindered the training.
- I didn't waste any energy worrying about starting 2 hours after my competitors when it was warmer and windier - my fault for screwing up my registration.
- I didn't hit it hard from the get go and try and get my HR up asap to gain every second possible by starting fast. I brought my speed up gradually, paced myself so i could pound the one 3ish minute power climb and every climb from there to the finish.
There you go.
As for data, saw my HR get into the 180s for the first time in a year...
... on that power climb.
It probably happened at last week's TT as well, but I had no data for that ride due to Wahoo Tickr malfunction.
Wins are nice,
PRs are better!
https://pedalindustries.com/collections/raceday-calendars™
I had multiple racers come up to me today and tell me this weekend has been on their Giant RaceDay Calendar.
Do you know why?
Because there is nothing more powerful than a giant calendar with you races written in Sharpie.
Stock is dwindling.
Ships free.
Can make in your team colors.
https://pedalindustries.com/collections/raceday-calendars™
----
164.2
8ish hrs Sleep
0 RaceDay Ready Strength Circuit
40 minutes recovery
90 minutes reading + Journaling
https://www.strava.com/athletes/10248
THIS IS NOT THE PILL YOU ARE LOOKING FOR
I'M A SUCH A SUCKER. Some people fall for nice legs, others broad shoulders, a sweet smile. Me, I'm a total sucker...
... for a bad@$$.
And, I'm finding more and more of you since we expanded our bags to include triathletes and runners.
We may look different, move different, play different but in the end it's all the same...
... people pushing their limits.
I love it.
If you've taken the 10-Week challenge then you know about Cowboy Strong and my cousin Norman.
Check out Becky:
I'm the tiny female version of Norman:. a full-time horse trainer, with 22 horses, 1 miniature donkey, and various stray dogs to care for on my ranch in Texas. I have those cowboy callouses from hay bales, feed sacks, manure forks, and lead ropes. I feel that all of this has kept me relatively injury free as a competitive runner, and recently, functional fitness athlete.
Yep.
Cowgirl Strong.
She continues:
I appreciate your promotion of fitness as a lifestyle. It's so important in this "take a pill for everything" world we're living in.
Eating dinner at the bar tonight (I'm on a road trip), a commercial popped up for a weightloss pill. It seamed insane to me.
Dad bods playing soccer, good.
Dad bods working up a sweat, more good.
Dad bods loading up their plates at the barbecue, WTH?
When we commit to a life of bad@$$ery...
... there is no need for pills.
There is only one need - to be excellent.
- Physically
- Mentally
- Spiritually
- Socially
A proper focus eliminates all desire to deviate...
... and reveals that excellence is actually the easier path.
https://pedalindustries.com/pages/raceday-ready-2023-ala-todd
This is the pill you need.
Are you up for the challenge?
https://pedalindustries.com/pages/raceday-ready-2023-ala-todd
----
162ish
8ish hrs Sleep
0 RaceDay Ready Strength Circuit
40 minutes recovery
90 minutes reading + Journaling
https://www.strava.com/athletes/10248
https://www.instagram.com/pedalindustries
https://twitter.com/pedalindustries
WHY RACE AT ALL?
THOUGHT EXPERIMENT: Why do you race? And before you say, I don't race...
... you race.
We all do.
We might not pin on numbers or tie on plates, but we sure as heck know our PRs...
... and go for the City Limits signs.
So, why do you race? Because you like...
- the action?
- camaraderie?
- the ego boost?
- a fitness check in?
- inspiration by humiliation?
... whatever your reason, what would happen if you stopped racing?
The racer who simply loves riding,
will race harder and longer
than the racer who loves
the finish line.
https://pedalindustries.com/products/the-limited-edition-special-hoodie
Do you know who puts the Industries in PEDAL Industries?
The industrious,
on and off the bike
those get after it every day,
If that's you, check out this hoodie. $35, ships free.
Plus!, grants early access to this limited edition kit
$35
Order Now, quantities are limited and dwindling.
https://pedalindustries.com/products/the-limited-edition-special-hoodie
What's more fun than a blog post?... me riffing on it.
----
165
7.5 hrs Sleep
0 Strength training
20 minutes recovery
900 minutes reading + Journaling
https://www.strava.com/athletes/10248
DO YOU HAVE FRENEMIES
MAYBE IF WE WERE GETTING PAID IT'D BE DIFFERENT. But, we aren't. We are just racing for fun and sport and competition...
... the challenge.
Along the way friendships are formed.
Oh, I've managed to ruffle a few feathers along the way. Maybe it's just part of doing all you can to be your best that drudges up a few haters. Not a big deal...
... maybe a compliment?
Far more common is to meet so new people, who are also committed to excellence on and off the bike.
Friends before the race.
Enemies during.
Buds after.
I received a nice note from Adam, who one the overall last weekend. We only know each other by doing this one race, in Tucson AZ, since 2018. Over time, we have battled back and forth on each stage...
... and I look forward to seeing him each year and catching up.
Above is a picture of Dan and I after the last stage. We met this year, and we battled all three days. He held onto 3rd place overall by a whopping 3 seconds.
Below is David, from MO. We connected when he purchased a RaceDay Bag 4 years ago...
... and he happened to be in Tucson this past weekend and noticed the van.
The point is, if you're going to races and make friends...
... you're doing it right.
https://pedalindustries.com/products/the-limited-edition-special-hoodie
And if you're wearing this hoodie, you're definitely part of a friendly tribe of dedicated athletes.
Ships free.
Grants early access to this limited edition kit
Order Now.
https://pedalindustries.com/products/the-limited-edition-special-hoodie
What's more fun than a blog post?... me riffing on it.
----
165ish (Surfergirl diet got me)
7.5 hrs Sleep
0 Strength training
20 minutes recovery
30 minutes reading + Journaling
https://www.strava.com/athletes/10248
THERE'S A BEE IN MY BIBS!
RACING CAN BE SO WEIRD. You're shoulder to shoulder with someone. Everyone is working so hard. But, we get tired and get crabby and sometimes...
... behave poorly.
I prayed things would be different.
Yep.
I actually said a little prayer before heading out to race...
- Help us all to ride safe
- The officials to have an easy job
- And help me to be kind and understanding
That last part is pretty much why I don't race crits any more. The are so gnarly, so technically challenging. Everyone is on the edge because the danger is so high...
... and, frankly, I can be a bit of a jerk.
Not on purpose.
But, when tensions are amped and emotions raging, it's a challenge to give another racer the benefit of the doubt let alone...
... a freakin' inch of road.
So, on lap 5 of yesterday's race when I politely inquired of another racer...
Hey, any idea what lap we are on?
Yes.
What lap?
You should know.
No, what lap are we on?
You should know, that's racing.
So you're not gonna tell me?
He looks at me, smiles, looks away.
I think, Jerk!
Ok, well, you can close that gap I just opened...
Yes, not my finest moment.
I was so tempted to go for it right then and there...
... the bee was definitely in my bibs.
That little exchange served to pump up the adrenalin for the plan I'd hatched in the morning.
As he closed the gap, I slid back bottling all that silly emotion up. Time to disappear for lap and fein exhaustion.
The things we do for a win.
It's pretty darn fun.
If we stay cool.
Playful.
https://pedalindustries.com/products/the-limited-edition-special-hoodie
Like this playful, midweight, hoodie.
Ships free.
Grants early access to this limited edition kit
Order Now.
https://pedalindustries.com/products/the-limited-edition-special-hoodie
What's more fun than a blog post?... me riffing on it.
----
163ish
8 hrs Sleep
40 pushups and air squats
0 minutes recovery
90 minutes reading + Journaling
https://www.strava.com/athletes/10248
THE DIFFERENCE BETWEEN RACING FOR THE WIN AND RACING FOR VICTORY
I HAD ONE PLAN TODAY, victory. Friday, I winged it on the time trial. Yesterday, I raced to win. Today, I went for the victory...
... which is unlike winning.
In fact, for me, it's a completely different mentality.
Winning is about hedging and managing and strategy and doing what it takes and nothing more...
... to win.
That's nice, but nowhere near as satisfactory as the feeling of knowing there was nothing more to give, vanquishing my fears of losing, risking everything...
... this is victory, regardless of the outcome.
I woke up with this mental image: a greased pig, wreaking havoc and uncontainable.
Can't image a better vision.
Of course, it's easy to feel that way after a great night of sleep in an outstanding hotel...
... before the first hard stomp on the pedals.
(Surfergirl turned in my points to stay at the Lowes, and why not?)
My warm up was spot on this time.
1 hour.
45 minutes easy on the pedals.
15 bringing the heart rate up and stoking the fires.
For some reason, I lined up at the back of the pack even though I predicted it would start out hard. Heck, I even thought about the same thing before hatching my plan to go on the 7th lap.
So, I got to spend that first mile or so chasing and hustling my lycra up to the front.
For 5 laps I went with every attack, or let it go and bridged up, or pushed on when things slowed down. We needed to suffer, and make the teams work, and tire out the sprinters.
During that time, I was able to ferret out who could handle their bike in the turns, who's wheel was good to follow and who had something left to give on the day.
My plan, hatched the night before was to go for it on the last climb of the 6th lap, rail the turn at the bottom and keep on going.
It almost worked.
What happened was just as good, if not better.
The teams were sprinting for the bonus seconds on lap 6, completely stretched out the field, got their seconds, then shut down the pace...
... I sailed on by, and kept going.
Then Gerry, who smoked us in the tt, passed me like I was standing still.
I looked back.
I had a good gap.
Gerry was pulling away.
I buried myself to catch up...
... and he eased up a bit.
Thanks for waiting, give me a minute to recover.
He gave me 3 minutes, to the top of the climb.
As I'm pulling through, I look back and see a white jersey.
Dang.
They caught us.
Nope.
It's yesterday's hero Gary.
I can't believe he made it across the gap. We have a good 15 seconds and now we are rolling and rotating.
It's on.
We are smooth, and committed.
Greased pigs, on the loose.
Into the bell lap, we have nearly 30 seconds. That 7th lap was the fastest of the day for me.
Gary is gassed.
Hang on bro, recover.
Gerry, Gary is struggling.
We couldn't wait, but it was cool if he skipped a few pulls. It was too much. Gerry is such a powerhouse uphill, it's just a battle staying on his wheel.
With 2k to go, we still had 20 seconds.
We started the mile or so downhill to the last turn.
This is where we would lose a lot of time. The bunch was anxious to pull us back, some wanted to hang onto their GC positions, some wanted to win the stage...
... they'd have to wait another day.
300 meters to go.
It's a drag race for the line.
Today was that rare instance, where a victory comes with a win.
Insights:
This was the first race in quite a while where I have felt really good, didn't battle any cramps, and had excellent energy.
- Great sleep
- Arrived 2 hours early
- Proper 1 hour warm up
- Consumed 600 calories, 400/hour
Those little details probably made the difference. But, who knows? The older I get, the more difficult it is to predict good days on the bike.
Marco Colbert, with a lot of great people from the city and volunteers, has rescued the Tucson Bicycle Classic. USAC, had a really pro and friendly staff, which I found to be very refreshing. If you are looking for a helluva fun weekend of racing, in the beautiful winter desert...
... get your buns out here next year.
https://pedalindustries.com/pages/raceday-ready-2023-ala-todd
Victories start way before the gun goes off.
Are you up for the challenge?
https://pedalindustries.com/pages/raceday-ready-2023-ala-todd
----
163ish
8ish hrs Sleep
0 RaceDay Ready Strength Circuit
40 minutes recovery
20 minutes reading + Journaling
https://www.strava.com/athletes/10248
IT'S MARCH, IT'S MADNESS
THE TUCSON BICYCLE CLASSIC delivered another wild race. On the start line, race jitters were dialed way up because the temp was...
... dialed way down.
35 degrees.
USAC officials really, really, really like to see race numbers so there was serious deliberations on what to wear. Because the speeds can be very high on the long, long, long decent I opted to go aero.
- Skull cap
- Base layer
- Neck gator
- Two jerseys
- Arm warmers
- Plastic trash bag pieces over socks
- Covered holes on aero helmet with tape
Nobody warmed up much.
Too darn cold.
I stayed in my light down jacket as long as possible. Still, I was shivering as we waited for our wave to roll off. Surfergirl took it from me with 2 minutes to go.
Like everyone else, I was anxious to get it on...
... get that blood pumping.
We hit the first few hills pretty hard.
It felt good.
Well, I felt nothing.
The one thing that was way better than I thought was pullng that neck gator up over my face as we raced along the lumpy terrain before bombing down hill for 4 miles...
... at 30+mph in our underpants.
The racing?
Chaotic as usual.
Lots of free agents, like me, rolling the dice on attacks. A handful of teams willing to pull it all back. This carried on for 2 and half of the 3 laps, 60 miles, we'd race...
... then, the madness.
We turned right to go down the hill, I was in second position and let a gap open. These breaks were going nowhere...
... but, this opened up a bit.
The teams weren't working at all.
Then a bigger dude I thought had no chance to hold us off on the hill went.
2 guys up the road.
I waited for the teams.
The Adam went, and I thought for sure the race leader, Gerry, and his team would pull him back.
Nothing.
So I took a flyer, got within 5 seconds, could see the group was coming hard and waited for them...
... nothing.
The gap kept getting bigger and bigger.
They were gone.
3 guys up the road.
No teams working.
No free agents rolling the dice.
The only hope was they'd blow.
They didn't.
At the bottom of the 4 mile climb to the finish, my friend Gary took the front and really put it down.
Nobody could come around him.
He pulled off, everybody was gassed.
He went back and kept the heat on.
Heroic stuff.
Honestly, I thought I'd have something for the finish. Even though the time bonuses and lots of time were gone...
... it's still good to sprint across.
I had nothing.
Something, but not enough.
Adam won by over a minute, and picked up 13 seconds in time bonuses.
Impressive.
He has 53 seconds on Gerry, and a minute twenty on little ol' me who...
... somehow is still 5th overall.
Madness.
Tomorrow, I predict, is going to be lit.
The teams will have plans and the free agents got nothing to lose.
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163ish
7ish hrs Sleep
0 RaceDay Ready Strength Circuit
40 minutes recovery
20 minutes reading + Journaling
https://www.strava.com/athletes/10248
TIME TRIAL OF MY LIFE
TIME IS A CONSTRUCT WE ALL AGREE ON, and can be very real for us humans. For all other creatures there is day and night. Measured or not, seconds can mean the difference in another construct...
... winning and losing.
Aren't you glad you have me making mistakes so you don't?
This is a great one.
I thought I was being so smart and clever. Earlier in the week, I pasted all my start times into my calendar on Outlook. For some reason, I thought to share them with Surfergirl.
Good thing.
This morning, after a solid night of sleep in the van, we popped down to the Waffle House.
I love Waffle House.
She'd never been.
It's one of the reasons I come to this race.
I really look forward to it.
It's a time machine.
Backwards.
Fueled up, I doublechecked my start time: 11:40:30 AM
It was 830ish.
Plenty of time to get to the start, 30 minutes away, and relax before a 60 minute warm up.
Everything was according to plan.
9:40 AM
Why aren't you getting ready?
Still have 2 hours.
Are you sure?
Yep.
It says 10:40 start.
What?
Right here.
O. M. G!!! Arizona is on MST, Outlook updated all the times!!!!!
That's a pretty big mistake.
Rookie!
I hustled.
She pinned numbers.
No time for proper warm up.
On the line, I had another genius idea.
My new TICKR HR monitor from Wahoo, had finally connected yesterday and was working great. During the warm up it was working great. On the start line, I decided to stop the ride, which it deleted I later learned, and start a new Ride so I could look at the miles and exact time.
It read 128 as the official counted down. This is normal for me, my HR gets pretty high right before...
... ready for battle.
As I rode away, it started to drop.
120
112
104
98
Yep.
98 bmp, as I'm getting after it in a 10 minute time trial.
I don't use a power meter.
I raced on feel.
This isn't totally new for me. Short MTB XC races, I often put my Wahoo in my back pocket so I can concentrate on the racing and terrain and ignore what my body is telling me.
Who knows what the difference would have been with the HR data?
I'm 5th.
27 seconds off 1st... 5 seconds off 3rd, 1 second off 4th.
Want to know what else I did wrong?
Why not...
... I didn't crank my shoes down and had to do that within the first 100 yds.
3 mistakes.
How much time did it cost?
Who knows?
Who cares?
It's just racing.
Good times.
Fun.
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----
163ish
7ish hrs Sleep
0 RaceDay Ready Strength Circuit
20 minutes recovery
20 minutes reading + Journaling
https://www.strava.com/athletes/10248
