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Todd’s Journal
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Get RaceDay Ready
THE OTHER 12 DAYS OF CHRISTMAS
A LOT OF US plan to do some superspecialsecret training when nobody is looking in the coming days. Some are going so far as to...
... do the outrageous.
A gift to ourselves.
Which reminds me of one my pals who each year would ride a century 12 days in a row.
That was his goto way to start the year with a bunch of base miles.
Of course, the family and friends all thought that was...
... akin to getting coal for Christmas.
Personally, my overarching diabolical (counter season or counter intuitive?) plan is to...
- play around on jumps and technical stuff
- catch up with friends
- have fun
... make the training count.
What are you planning for 12/25 thru 1/6
While you're thinking about that...
... I'm sharing this kit with you in the off chance you're looking so spoil yourself with something outrageously sexy...
You can get it for full price here: https://pedalindustries.com/collections/dusty-shins-collection
Or, 50% savings here: https://pedalindustries.com/collections/pedalindustries-r-riders-collection
===
163.4 lbs/12.4%
500 Anti-Oxidant Score
7ish hours sleep
√ PullUps, PushUps, Rows, Shoulder Presses, Heel Raises, Calf Raises
no Box Jumps, Dead Lifts, Nordic Curls, Split Squats
10 minutes stretching
60 minutes Reading/Journaling
86/84/2 (fitness/fatigue/form)
>
IS IT TOO LATE TO GO PRO?
THE SALARIES of the tops pro seem fantastic. The lifestyle unbeatable. Who doesn't want to get...
... paid to train and travel the world?
Sign me up.
But...
... it's too late, you're too old, you lack talent, you don't have time, you're too young, your equipment sucks, your friends and family won't approve, you'll nevereverver freakin' make it...
... SILENCE!
Though we may not get paid,
our travel will be less exotic,
we can still focus on...
- a specified activity
- honing our craft
- doing our best
... it's never to late to be pro.
===
164.2 lbs/12.5%
500 Anti-Oxidant Score
8ish hours sleep
no PullUps, PushUps, Rows, Shoulder Presses, Heel Raises, Calf Raises
no Box Jumps, Dead Lifts, Nordic Curls, Split Squats
10 minutes stretching
60 minutes Reading/Journaling
87/89/-3 (fitness/fatigue/form)
>
WE WON THE LOTTERY!
WE DON'T DREAM enough. At least most of us. When we do, and I'm not talkin' 'bout shut eye...
... we change our state.
Great things are suddenly possible.
I was reminded of this yesterday...
... my son was going to buy a lottery ticket.
He does this when it's over a billion.
I told him how much...
- it allows us to dream
- things we'd change
- do or never do
... I love and hate the lottery.
Name one thing you'd do?
I'd never get up to an alarm clock again?
Later, I reflected on my greatest day on the bike.
In 2022.
The insane Leadville goal of...
- a PR
- sub-8 hrs
- at age 60
... and how I did it.
The dream of sub-9 at sixty started years prior.
Always in the back of my mind.
But, there.
How it would feel to be in that kind of shape.
The closer the date got,
the more real it became.
Until I believed I could not only go sub-9,
but shatter my 6 previous efforts.
We can win our own lottery...
- crystal clear
- detailed
- belief
... if we'll just start dreaming.
===
166lbs/12.5%
7.5ish hours sleep
√ PullUps, PushUps, Rows, Shoulder Presses, Heel Raises, Calf Raises
√ Box Jumps, Dead Lifts, Nordic Curls, Split Squats
10 minutes stretching
60 minutes Reading/Journaling
88/91/-4 (fitness/fatigue/form)
500 Anti-Oxidant Score
>
IS IT THE SACRIFICE?
WHY DO SOME OF US stick with the endurance thing year after year after year and others check in for a season or two then check out...
... never to return?
There is something unseen happening.
I think I know what it is.
Sacrifice.
For better or worse...
- could be skipping a new car for a better bike
- an hour later out at night for an early run
- a quick swim instead of a tv binge
... we've sacrificed something.
That sacrifice produces the faith necessary to really go for it,
go for that insane physical goal we've set.
It gives us hope.
And, we love that...
... in everything we do.
===
165.2 lbs/12.5%
7ish hours sleep
√ PullUps, PushUps, Rows, Shoulder Presses, Heel Raises, Calf Raises
√ Box Jumps, Dead Lifts, Nordic Curls, Split Squats
10 minutes stretching
60 minutes Reading/Journaling
88/93/-6 (fitness/fatigue/form)
450 Anti-Oxidant Score
>
YOU'RE GONNA SAY THIS IS IT
THINGS AREN'T GOING to go according to plan. Everything is going to go south. Everything. And you're going to say this is it..
... This is how I end.
You can accept that,
or you can get to work.
That's all it is.
You just begin.
Solve one problem.
And then the next.
If you solve enough problems...
... you get to cross the finish line.
Adapted from the closing scene of The Martian.
It's a long movie,
about solving problems,
which is what we do the moment...
... we register for a race or commit snagging that elusive PR.
(highly recommend the movie)
===
165.2 lbs/12.6%
8sh hours sleep
√ PullUps, PushUps, Rows, Shoulder Presses, Heel Raises, Calf Raises
√ Box Jumps, Dead Lifts, Nordic Curls, Split Squats
10 minutes stretching
90 minutes Reading/Journaling
88/95/-7 (fitness/fatigue/form)
450 Anti-Oxidant Score
>
THE FOUNTAIN OF YOUTH
IF WE'RE REALLY LUCKY, and we (you n me) are, we'll stumble into something that keeps us endlessly fascinated. No matter how much we do it, or how long we put it on pause...
... it is always, ALWAYS, a ton a fun.
How can we do it forever?
At a high level?
Before I tell ya the answer...
- age
- friends
- failure to progress
... we gotta accept the challenges.
1. If we aren't on point with our health choices, age may ravish us...
... and not the sexy kind.
2. As the playground circles the sun...
... many of our friends will hang it up (see #1.)
3. Failure to progress...
... leads to boredom.
Today, I hooked my sassy grin...
- rode with younger cats
- picked up a new trick
- pushed my limits
... up to the firehose of youth.
1. Lucked into shredding a lot of single track with Steve and Brian...
... the schedules aligned, the conversations vibrant.
2. Coming in hot to a corner, Steve locked up the rear wheel...
... Why did you do that? To vector the turn and change trajectory.
3. Brian, did you launch off that rock?...
... Yeah, came around the turn so fast I had to.
The real secret to the fountain of youth...
... making and keeping young friends.
===
166 lbs/12.7%
7ish hours sleep
no PullUps, PushUps, Rows, Shoulder Presses, Heel Raises, Calf Raises
no Box Jumps, Dead Lifts, Nordic Curls, Split Squats
10 minutes stretching
30 minutes Reading/Journaling
87/92/-5 (fitness/fatigue/form)
440 Anti-Oxidant Score
>
THE HIDDEN ADVANTAGE
WE'RE BUSY. We work. Raise families. Participate in communities. Do our duties...
... what's our hidden advantage?
Just that.
We know how to...
- schedule
- pacify
- lead
... and we have perspective.
Which is what sets us apart,
keeps us in the hunt...
... 'till we cross the finish line.
===
164 lbs/12.5%
8 hours sleep
no PullUps, PushUps, Rows, Shoulder Presses, Heel Raises, Calf Raises
no Box Jumps, Dead Lifts, Nordic Curls, Split Squats
10 minutes stretching
30 minutes Reading/Journaling
87/92/-5 (fitness/fatigue/form)
440 Anti-Oxidant Score
>
DARE OR DARE NOT
SOMEWHERE AROUND 8 YEARS OLD, we learn of daring. Someone gets dared. We don't even know what the word means and, yet...
... we do.
Because there is tone.
An unsaid judgment.
I dare you.
Our response...
- bold
- calm
- weak
... means everything.
Later in life, that cat in the mirror still dares us...
... if we are lucky.
What are you daring yourself to do in 2026?
===
164.2 lbs/12.5%
7.75 hours sleep
√ PullUps, PushUps, Rows, Shoulder Presses, Heel Raises, Calf Raises
√ Box Jumps, Dead Lifts, Nordic Curls, Split Squats
10 minutes stretching
90 minutes Reading/Journaling
87/92/-5 (fitness/fatigue/form)
440 Anti-Oxidant Score
https://www.strava.com/athletes/10248
>
WHAT HAPPENS WHEN YOU SHOW A FRIEND AROUND TOWN?
GETTING A LONG-DISTANCE FRIEND TO VISIT is mostly rare, for most of us. We post to Starva, talk up our locale...
... to the point of bragging.
Then, the friend shows up.
Suddenly, we're wondering...
- will they be impressed
- can they keep up
- will they crash
... how this is gonna go down>
There was a time when Surfergirl would take such visiting friends aside and whisper...
... Be careful, he's kinda crazy.
Couldn't blame her as more than a few returned bleeding,
one with a broken bone.
It wasn't on purpose.
- I'd just forget
- be in the zone
- having a blast
... thinking they were doing the same.
The local, me...
... could rip the trails blindfolded.
Everyone else was riding blind.
Anyway...
... Tim did great today.
(I knew he would, and didn't really back it down at all.)
===
164.2 lbs/12.5%
7.75 hours sleep
√ PullUps, PushUps, Rows, Shoulder Presses, Heel Raises, Calf Raises
no Box Jumps, Dead Lifts, Nordic Curls, Split Squats
10 minutes stretching
90 minutes Reading/Journaling
87/91/-5 (fitness/fatigue/form)
470 Anti-Oxidant Score
https://www.strava.com/athletes/10248
>
GOOD NEWS: THERE'S HOPE!
THIS TIME OF YEAR, the schedule gets crowded. The company parties, family get togethers, community events...
... we want to attend 'em all.
It eats into the training time.
And, that's good.
Just yesterdee, Surfergirl reminded me of our date to see Gentry.
Her favorite trio was in town for a Christmas concert.
Driving down, we wondered if we'd run into any friends,
walking in we saw my brother and sisterinlaw...
... seating, we were astonished.
We were exactly right behind them.
Couldn't have planned it better,
total surprise.
But, that's not the point.
We were carried away in the spirit of the night...
... all the world's nonsense, forgotten.
When we returned home, there was a package on the doorstep.
Incredible...
... a customer had hand made classic ornaments for each of our family members.
As a gift.
The real point is if we'll shut off the news, the pointless socials and get out to events and people we love we find...
... there's hope!
Hoping you'll find plenty of time to share your love for others in the coming weeks.
===
162.2 lbs/12.2%
7.5 hours sleep
no PullUps, PushUps, Rows, Shoulder Presses, Heel Raises, Calf Raises
no Box Jumps, Dead Lifts, Nordic Curls, Split Squats
10 minutes stretching
90 minutes Reading/Journaling
86/86/-1 (fitness/fatigue/form)
430 Anti-Oxidant Score
https://www.strava.com/athletes/10248
>
THE BEST FREE ADVICE YOU NEVER PAID FOR
WE ALL GET ACHES AND PAINS. Mostly, we just blow 'em off knowing in a few days things will right themselves. At least that's the idea. But, we are organic...
... our equipment is not.
It won't self heal,
like our miraculous bodies.
No matter how much positive energy we send it...
... those creaks won't go away on their own.
We gotta respect and inspect 'em.
I mean really figure it out.
Lemme splain it.
I've had an annoying creak for a couple of weeks.
Finally, last Friday...
- removed cranks
- checked, cleaned bottom bracket
- found a broken bolt on the chain ring spider
... thought that'd solve everything.
Mostly, kinda.
However, last steep climbs at end of Saturday's ride indicated problem not resolved.
Took into the shop for professional treatment.
Ace mechanic gives me a call.
It's not good.
How bad.
Axle in hub is cracked.
Yikes.
Yeah, it coulda been bad.
How bad?
Well, if it broke while riding it would have destroyed the hub innards, and...
And, what?
... and possibly locked up the wheel.
Now, I dunno how things are where you live, but on that ride I'd just finisihed...
... I hit 35 mph over a rocky, gravel fire road.
Had that wheel locked up...
... I'd be dead, at best.
Consider this the best free advice you Never paid for...
- bike
- bones
- muscles
... Fix thy creaks!
===
162.6 lbs/12.5%
8 hours sleep
√ PullUps, PushUps, Rows, Shoulder Presses, Heel Raises, Calf Raises
√ Box Jumps, Dead Lifts, Nordic Curls, Split Squats
10 minutes stretching
90 minutes Reading/Journaling
86/89/-3 (fitness/fatigue/form)
470 Anti-Oxidant Score
https://www.strava.com/athletes/10248
>
HAVE YOU HAD A CLASSY SMOKE, LATELY?
CELEBRATING AN EPIC EFFORT is, can be, a powerful factor in repeatability. You know, whether or not we ever do it again and...
... gain the associated benefits.
Old time movies we so classy.
In black and white.
Couple meets,
goes to dinner and dancing,
the very next scene we see...
... they are covered up, smoking in bed!!!
Here's how we do it most Saturdays.
Meet up at the corner,
hit it hard for 3-4 hours,
the next thing we know...
... we're at the country store.
Cokes, RedBulls, chips, even had Zingers yesterday...
... our version of smoking in bed.
===
Now, here's the diabolical brainwashing science...
- guaranteeing many repeat performances
... celebrating with lots of sugar and caffeine burns those good feelings in.
===
165.6 lbs/12.5%
8 hours sleep
√ PullUps, PushUps, Rows, Shoulder Presses, Heel Raises, Calf Raises
√ Box Jumps, Dead Lifts, Nordic Curls, Split Squats
10 minutes stretching
30 minutes Reading/Journaling
87/92/-6 (fitness/fatigue/form)
430 Anti-Oxidant Score
https://www.strava.com/athletes/10248
>
APPRECIATING A ROUGH START
FOR SOME GETTING STARTED is easy, for other it's hard. Even messy. So, what's better...
... an easy start or a tricky start?
Take today.
We'd climbed 4141', 13.4 miles.
The start, though steep, was pretty smooth.
The final 4.5 miles, were quite a bit rougher.
Lots of rocks.
I really suffered that last 2ish miles.
After a bit of a break,
it was time to plummet back down.
We pushed the pace pretty good those first 4 1/2 miles...
... over terrain I've flatted on many times.
I knew the next 9 miles were smoother, but...
... after the previous beating they seemed like a freeway.
We screamed down.
Surprisingly, I posted my 3rd fastest time ever.
(In case you're wondering if that was my 3rd time down, it was my 44th since 2012, per Starva)
This served as a good reminder...
... if we push through a rough start, we gain the skills to go much faster.
===
Further update on the Conti Dubitals...
- they roll reallyreallyreally fast
- corner dependably at high speed
- seem to be pretty darn puncture resistant
... I'm loving 'em.
Looking forward to playing with pressures,
I think I can run lower than the 16 and 17 I ran today.
(that was in the cold garage, before the heated up on the actual ride which would increase the pressure by a few pounds)
===
164.8 lbs/12.5%
7.5ish hours sleep
0 PullUps, PushUps, Rows, Shoulder Presses, Heel Raises, Calf Raises
0 Box Jumps, Dead Lifts, Nordic Curls, Split Squats
10 minutes stretching
30 minutes Reading/Journaling
89/107/-18 (fitness/fatigue/form)
430 Anti-Oxidant Score
https://www.strava.com/athletes/10248
>
WHAT ARE WE RIDING SATURDAY?
WE ALL HAVE A RHYTHM TO OUR TRAINING. We have a favorite rotation of workouts, training partners, intensity...
... just like the goto dinner schedule.
When all else fails, I know spaghetti and meat balls is a winner.
No matter what I have planned.
When it comes to Saturdays, the...
- crew
- pace
- route
... I have a few defaults.
If I've had two hard sessions during the week,
I'm leaning towards a longish sweetspot/tempo ride.
If the week only had one high intensity completed,
I'm gonna wring it out on Saturday.
This week's Wednesday Worlds was kinda hard, therefore...
... tomorrow I have a nasty 1ish hour uphill TT planned.
The younsters are gonna make me hurt.
Can't wait!
How do you do it?
===
165.6 lbs/12.7%
8ish hours sleep
√ PullUps, PushUps, Rows, Shoulder Presses, Heel Raises, Calf Raises
0 Box Jumps, Dead Lifts, Nordic Curls, Split Squats
10 minutes stretching
90 minutes Reading/Journaling
85/88/-3 (fitness/fatigue/form)
440 Anti-Oxidant Score
https://www.strava.com/athletes/10248
>
TACKY, TORQUEY TESTING... CONTI DUBNITALS
GETTING NEW EQUIPMENT is always fun. Usually, it is preceded by all kinds of Kool-Aid drinking. You know, the marketing team laying it on thick...
... and our friends laughing at our antiquated ways.
This week, I bit.
Finally jumped to wider tires.
From 2.2 RaceKing in back and 2.2 CrossKing in front to...
... 2.4 Dubnitals, front and rear.
My testing took place on our local single tracks...
... while doing low-cadence, torque climbing in Zone 2.
I'd rip down,
ponder performance on way back up.
Going from 2.2 to 2.4 doesn't appear to be much,
the tires are a bit lighter than the 2.2s
My initial...
- they go from edge to edge much quicker
- seem to roll very fast
- traction is great
... reactions.
I think they're gonna be a great upgrade,
will test on the smoking fast downhills, Saturday.
===
166 lbs/12.7%
8ish hours sleep
√ PullUps, PushUps, Rows, Shoulder Presses, Heel Raises, Calf Raises
0 Box Jumps, Dead Lifts, Nordic Curls, Split Squats
10 minutes stretching
60 minutes Reading/Journaling
86/93/-8 (fitness/fatigue/form)
450 Anti-Oxidant Score
https://www.strava.com/athletes/10248
>
MUTUALLY ASSURED DESTRUCTION
IF IT TAKES A VILLAGE to raise a child, then, for us, it obviously takes a group to train us up proper. The right gaggle...
... has countless benefits.
Number 1 being speed.
Which is why I did the Wednesday Worlds today, and rolled right into...
... Pain Cave.
When we're on form,
this is an hour segment of riding just below detonation.
Today was much easier...
- the group was slowish
- BBB and I cruised Pain Cave
- catching up and discussing next year's goals
... we were 5 minutes off the PRs.
That will come down because we committed to some rather outlandish goals.
Which means, we'll be pressing the pace on the WW ride,
then duking it out on Pain Cave.
Leading to our mutually assured destruction the rest of the work day...
... and, what we hope will be a massively successful 2026 campaign.
===
If we do it correctly, we'll sprout wings.
Deal below.
Use promo code: VELOBONES
To save 20% on any t-shirt in the collection.
Expires on 12.5.25
https://pedalindustries.com/collections/t-shirts-all
===
165.4 lbs/12.7%
8ish hours sleep
√ PullUps, PushUps, Rows, Shoulder Presses, Heel Raises, Calf Raises
0 Box Jumps, Dead Lifts, Nordic Curls, Split Squats
10 minutes stretching
30 minutes Reading/Journaling
86/95/-9 (fitness/fatigue/form)
420 Anti-Oxidant Score
https://www.strava.com/athletes/10248
>
OTB OR OTB?
WE HAVE ALL THESE CODE WORDS and acronyms in our culture. The deeper we get into it...
... the cryptic they become.
Here's the mechanic's favorite...
... I was just riding along.
His eye's roll and he scribbles on the notes...
... JRA.
I heard another from a shop owner who was barely hanging on and his "loyal" patrons were constantly asking for discounts and free stuff...
... he called them Freetards.
I've been guilty of both of those and quickly cleaned up my evil ways once I got the hint.
But, this one...
... it's been hard to stay away from.
OTB.
This one is a two-fer,
I can't get it out of my mind lately.
Off the back...
... which is where I seem to be finding myself a little more than my liking.
Over the bars...
... luckily, my recent wipeouts have been on solo rides.
===
165.8 lbs/12.7%
8ish hours sleep
√ PullUps, PushUps, Rows, Shoulder Presses, Heel Raises, Calf Raises
0 Box Jumps, Dead Lifts, Nordic Curls, Split Squats
10 minutes stretching
90 minutes Reading/Journaling
85/88/-3 (fitness/fatigue/form)
390 Anti-Oxidant Score
https://www.strava.com/athletes/10248
>
ARE YOU CHOPPING WOOD?
WE ALL HAVE A FAVORITE MOVIE, book or story. One that inspires us to be more than we currently are, or return to a place we once dominated. These myths are important because...
... they can lead and guide us to a better future.
Truly powerful.
One of my all time favorites is Rocky IV.
Rocky, seeing his once enemy, the great Apollo Creed, who became his friend and mentor, get crushed by a Russian giant...
... decides he must do something completely different.
He must go...
- runs
- pulls a sled
- carries logs
- throws boulders
- chops down a tree
... to snowy and freezing Siberia.
Maybe it's winter,
maybe it's cold...
... maybe they only way to get nasty fit is chopping wood like Rocky.
===
166 lbs/12.7%
7.5ish hours sleep
√ PullUps, PushUps, Rows, Shoulder Presses, Heel Raises, Calf Raises
√ Box Jumps, Dead Lifts, Nordic Curls, Split Squats
10 minutes stretching
00 minutes Reading/Journaling
85/88/-4 (fitness/fatigue/form)
390 Anti-Oxidant Score
https://www.strava.com/athletes/10248
>
EARNING VS LEARNING
LIFE IS LIKE AN EPIC CARD GAME. We're dealt our genetic hand. As little children, we have no idea...
... we're just running around having fun.
Somewhere around the age of 8 or so we realize...
... we're not all created equal.
I can throw,
my aim is woeful.
I can run,
my friends are faster.
I can swim,
holding my breath is a struggle.
Most of us here, found we love to endure...
... persistence and suffering are out super powers.
We can't earn our way to a sub-4 minute mile, but...
... we can learn how to be faster and more efficient.
That's the journey we are on.
Learning how to be our best.
===
164.6 lbs/12.5%
8.5ish hours sleep
No PullUps, PushUps, Rows, Shoulder Presses, Heel Raises, Calf Raises
No Box Jumps, Dead Lifts, Nordic Curls, Split Squats
10 minutes stretching
60 minutes Reading/Journaling
85/93/-8 (fitness/fatigue/form)
290 Anti-Oxidant Score
https://www.strava.com/athletes/10248
>
TRAINING BLOCKHEAD
FOR MANY OF US, this is the time to back things down. Pick up a sporty side hustle. Hit the weights...
... do something different.
Makes sense.
The next season is a long way off.
Just one problem.
Physics.
You can't shoot a cannon from a canoe.
Meaning, when the season does come around, we're going to need a good base from which to start launching our hard efforts.
So, whatawee 'posed ta do?
Personally, I'm gonna...
- have fun
- be more socisl
- challenge my skills
... while logging some solid base mile.
===
166 lbs/12.7%
6.5ish hours sleep
No PullUps, PushUps, Rows, Shoulder Presses, Heel Raises, Calf Raises
No Box Jumps, Dead Lifts, Nordic Curls, Split Squats
10 minutes stretching
30 minutes Reading/Journaling
88/107/-20 (fitness/fatigue/form)
290 Anti-Oxidant Score
https://www.strava.com/athletes/10248
>
ARE YOU COMFY?
WE HEAR A LOT ABOUT comfort zones. How we want to avoid them because they hold us back, lead us to settling for...
... more than we can be.
Who wants that?
Things I think about after a less frightful drop down one of my all time favorite descents.
I held the KOM at one point,
still top 11.
Back than, I was really, really at ease on that screamer...
... in a state of flow, relaxed.
Comfy.
The good kind.
Yesterday, on the same segment, I was a hot mess.
Smiley on my rear wheel, showing his front wheel, asking...
... Are you riding cautious?
I wanted to say...
... Heck no, and Screw you!
Things were not flowing,
I was gripping.
Hard.
It was very uncomfortable because I haven't been on my MTB much the last year or so.
Practice leads to comfy,
comfy leads to flow,
flow leads to ripping.
Effortlessly.
===
164.6 lbs/12.5%
7.5ish hours sleep
No PullUps, PushUps, Rows, Shoulder Presses, Heel Raises, Calf Raises
No Box Jumps, Dead Lifts, Nordic Curls, Split Squats
10 minutes stretching
30 minutes Reading/Journaling
85/94/-9 (fitness/fatigue/form)
290 Anti-Oxidant Score
https://www.strava.com/athletes/10248
>
THERE'S A LEGENDARY CLIMB
SOARING 5600' ABOVE SEA LEVEL, we have access to a legendary climb. A gravel fire road. It's the kind of challenge we can sink our teeth into, get a baseline for our fitness...
... set legit goals.
The mountain ain't movin'...
- 9 miles
- 3000'
- 6.3%
... but, we are.
The KOM is held by current world tour pro Kevin Vermaerke,
which he probably set in the NICA days.
53:10
The next 9 are local legends...
... the legit kind, not the goofy Starva thing.
There are two ways to view...
- I'm slow, and I suck
- I'm slow, and I can improve
- I'm slow, and I'm dawgawn grateful to be ripping with my pals
... today's traditional Thanksgiving effort.
One more takeaway.
When I set my PR, we lived much closer to the mountain and I'd ride it 3-4 times a month.
It was a goto.
And, it got me thinking...
... if I wanna slay like that again, I gotta do it more.
Maybe every week for the rest of 2025,
and chop 18 minutes off today's time?
===
164.6 lbs/12.5%
7.5ish hours sleep
No PullUps, PushUps, Rows, Shoulder Presses, Heel Raises, Calf Raises
No Box Jumps, Dead Lifts, Nordic Curls, Split Squats
10 minutes stretching
30 minutes Reading/Journaling
84/90/-6 (fitness/fatigue/form)
https://www.strava.com/athletes/10248
>
I NEVER LIFTED WEIGHTS UNTIL I GOT INTO THE NFL...
MOST OF US ARE PROBABLY HEADING OUT for the local turkey trot or some sort of holiday ride. It's tradition, followed by the traditional...
... Did you ride or run today?
Which deserves...
... Yes, and the sun also rose this morning.
Earning an...
... I bet your hungry!
Usually followed by a...
... I didn't know you could eat so much pie!
At some point someone will turn on "the game".
As full as we are,
as much as that lycra gonna be stressed tomorrow...
... we realize endurance training doesn't favor or create massive muscles.
Which brings me to one of my all time favorite athletes...
... the Great Hershel Walker.
Dude was devastating in college and NFL.
This quote must have been so humiliating to those left flattened on the field....
- 2000-3000 pushups/day
- 3000-5000 crunches/day
- hundreds of pullups/day
- hundreds of dips/day
- air squats and lunges thousands
- 20-50 yard sprints
... I never lifted weights until I got into the NFL.
Damn.
We may not be - ok, never will be - built like Hershel, but...
... kinda makes ya wonder how much stronger we could be.
Dedicating little time,
from home.
===
164.6 lbs/12.5%
7.5ish hours sleep
No PullUps, PushUps, Rows, Shoulder Presses, Heel Raises, Calf Raises
No Box Jumps, Dead Lifts, Nordic Curls, Split Squats
10 minutes stretching
20 minutes Reading/Journaling
83/82/0 (fitness/fatigue/form)
https://www.strava.com/athletes/10248
>
STRATEGY VS THE DREAM
LOOKING FORWARD TO NEXT YEAR yet? Maybe it's too early, I mean jeez it's not even Thanksgiving yet. But, almost...
... so, it might not be too soon.
There's no rule on that.
I was thinking about this on my ride yesterday.
What comes first...
... strategy or the dream.
Especially with all the InfooIncers on the socials.
You know which ones kill me....
... literally saw this one today...
... Download My 47 Points To Master Advertising Now!
hahahahahah
But, you get the idea.
We can get so hyped up on a new (to us) strategy...
- Single-legged box jumps while hula-hooping for explosive sprinting
- One million grams of carbohydrate from bonking to crushing
- Sleep like a grizzly and maul the group ride
... we start looking for a race to unleash.
I've done it,
still do it.
We can all be suckers,
the cons are as appealing as the conmen.
Anyway, what I concluded after zonetwoing my way around town was...
... The Field of Dream if we build it, they will come...
... is kinda right.
The players, errr strategies, don't show up until the field is built.
In other words, once we identify the...
- A race
- impossible PR
- unconquerable route
... then, and only then, will the strategies we need be apparent.
Let me say it differently.
We can quickly toss aside...
- techniques
- strategies
- hacks
... the worthless dross.
Because the really good stuff that works is easy to see...
... once we have our dream/goal/desire firm and clear in our minds.
===
164.6 lbs/12.5%
8ish hours sleep
No PullUps, PushUps, Rows, Shoulder Presses, Heel Raises, Calf Raises
No Box Jumps, Dead Lifts, Nordic Curls, Split Squats
10 minutes stretching
90 minutes Reading/Journaling
82/74/7 (fitness/fatigue/form)
>
NOT AS GOOD?
JOURNALISTS ARE SO MUCH SMARTER than us fans, they have incredible insights we just can't fathom. Why it's a wonder we even...
... bother seeing with our own eyes.
This is gold.
A journo says...
... MVdP is nowhere near as good as Tadej.
On the heels of saying...
... MVdP beat Tadej on the races he wanted to win.
He being MVdP,
and he being Tadej.
Wait,
what?
He's not as good,
but he beats him?
Oh, journo.
Here's the dill, and...
... it's a good lesson for us lowly amachuros.
On certain courses...
... certain riders are unbeatable.
The challenge is to find our course.
===
164.2 lbs/12.5%
8ish hours sleep
√ PullUps, PushUps, Rows, Shoulder Presses, Heel Raises, Calf Raises
√ Box Jumps, Dead Lifts, Nordic Curls, Split Squats
10 minutes stretching
90 minutes Reading/Journaling
81/58/12 (fitness/fatigue/form)
>
MY VICE IS TERRIBLE, MY CULT IS WORSE
FEW OF US HAVE BEEN TO AN AA MEETING, but we've seen TV/movie version many times. Hi, I'm Todd and...
... I'm an endurance junkie.
Hi Todd.
When we come clean with the general population, Today I...
- swam 10,000 yards
- rode for 5 hours
- ran 20 miles
... they think we're crazy.
We're not.
The adrenaline rush of ...
- 60 miles an hour in nothing but lycra
- the swimmers blue mind
- the runner's high
... we need that hit.
Regularly.
This risks we take...
- sending it down the mountain
- running along into the cold, dark night
- impossibly holding our breath one more length
... would freakout any life insurance company.
These sensations of pushing well beyond normal, reasonable, safe...
... are often all that's keeping us stable.
In all sincerity, because the allure of the lottery and dulling our senses with substances is so very tempting and tragically treacherous...
... stay dangerous my friends.
The sane kind.
===
165.4 lbs/12.6%
8ish hours sleep
√ PullUps, PushUps, Rows, Shoulder Presses, Heel Raises, Calf Raises
√ Box Jumps, Dead Lifts, Nordic Curls, Split Squats
20 minutes stretching
90 minutes Reading/Journaling
81/70/11 (fitness/fatigue/form)
https://www.strava.com/athletes/10248
>
HOW WE SOLVE PROBLEMS
SOME PROBLEMS ARE HARDER than others to solve. It can be frustrating when the answers just aren't coming. This is...
... how I solve my problems.
It's a question of time, right?
The truly unsolvable problems need marinating...
- clearly identify what needs to be solved
- set aside time
- get outside
... during a very lazy ride, run or swim.
The only goal is to solve the problem.
A stop for a pastry and drink is often required...
... I carry a journal and a pen to help me flush out ideas.
The best problems take require more...
- miles
- creativity
- "fuel" stops
... 3 or 4 or a lot more sessions.
Just today I was trying to figure out what to focus on...
- goals
- events
- milestones
... for next year.
Went for a ride,
had a brainstorm,
came home to the Giant calendar.
And they think we ride just for fun and fitness!
===
165 lbs/12.5%
8ish hours sleep
0 PullUps, PushUps, Rows, Shoulder Presses, Heel Raises, Calf Raises
0 Box Jumps, Dead Lifts, Nordic Curls, Split Squats
20 minutes stretching
30 minutes Reading/Journaling
83/81/2 (fitness/fatigue/form)
https://www.strava.com/athletes/10248
>
BECAUSE IT'S BEAUTIFUL
WE ALL HAVE A WAY to perform. Whether it's vanquishing, showing off, sufferfesting, truly enjoying every moment, our individual efforts...
... leave a lasting impression.
On others,
on ourselves.
Is there a best way?
Right way?
Only way?
Let us not gaze into our own navel but...
- racers
- promoters
- business leaders
- matriarchs and patriarchs
- community and governments
... appreciate for better or worse.
It is what it is.
I was recently struck by a singer...
- unknown by most
- unwilling to submit to label demands
- who died without much fame or fortune at 33
... sold more than 10,000,000 records posthumously.
What?!... how? who?
The great Eve Cassidy sang as if every song was a gift to the listener,
with uncommon love and passion.
Nothing more.
May we all do our thing with such beauty.
===
Pull down her tracks on your music app... good wrenching vibes.
https://www.youtube.com/watch?v=4C1_oNzhU7U
===
164.6 lbs/12.5%
8ish hours sleep
√ PullUps, PushUps, Rows, Shoulder Presses, Heel Raises, Calf Raises
√ Box Jumps, Dead Lifts, Nordic Curls, Split Squats
20 minutes stretching
60 minutes Reading/Journaling
81/65/16 (fitness/fatigue/form) time to raise these numbers
https://www.strava.com/athletes/10248
>
ON THE GAS
A LITTLE KNOWN SECRET to not falling over is going faster. It's counterintuitive. But, it's the first thing we taught the kids when they started riding motos in the desert...
... speed is our friend.
Then why did I suffer so badly last weekend in a desert-bound gravel race?
You didn't have a motor Dingdong!
No, it's more than that...
... and I've thought about it a lot this week.
The 92-mile race
- low gradient climbs and descents
- long, long straight roads
- mostly flat
... provided very little coasting.
We had to stay on the gas.
It's not like the terrain here,
most of my ride profiles look like a lumberjack's saw blade.
Anyway, I'm thinking about that this week because I'm starting to do sweetspot training...
... 90% of FTP, without coasting.
I've got to stay on the gas (the pedals).
It's hard to do when we have so many punchy climbs and lots of turns.
But, I'm a committed fool when it comes to this stuff.
===
By the way, you might be one of the horde who loved this jersey...
... which means you'll probably love the kit.
If you wanna rock this awesomeness click here: https://pedalindustries.com/collections/pedalindustries-r-riders-collection
There's an insane offer, so don't forget to click here: https://pedalindustries.com/collections/pedalindustries-r-riders-collection
===
164.8 lbs/12.5%
8ish hours sleep
√ PullUps, PushUps, Rows, Shoulder Presses, Heel Raises, Calf Raises
√ Box Jumps, Dead Lifts, Nordic Curls, Split Squats
10 minutes stretching
60 minutes Reading/Journaling
82/67/14 (fitness/fatigue/form) time to raise these numbers
>
TAKE TWO, AND CALL ME IN THE MORNING
GETTING A COLD is annoying. Can't train like we want to, can't sleep well, hard to be productive. If we get near our lover fingers are raised in an X...
... so, what do we do?
To speed it up.
There are my goto...
- Zicam at first hint
- Pollo Loco tortilla soup
- Insanely hot and long showers
... rider's tales.
Then there's what I did today...
... which could massively backfire, tomorrow.
I woke up,
it was cold.
I had a cold,
and hemmed and hawed.
I consulted my alter ego Dr. Goforit, who said...
- raise your body temperature
- the nose will start to flow
- blow that gunk out
... Put on a kit and get on two wheels.
Torture.
I've had mixed success over the years.
I'll either be on my way to pneumonia...
... or good as new tomorrow.
===
165 lbs/12.6%
8ish hours sleep
No PullUps, PushUps, Rows, Shoulder Presses, Heel Raises, Calf Raises
No Box Jumps, Dead Lifts, Nordic Curls, Split Squats
10 minutes stretching
30 minutes Reading/Journaling
81/58/23 (fitness/fatigue/form) time to raise these numbers
https://www.strava.com/athletes/10248
>
THE GODLY CONNECTION IS STRONG IN THIS ONE
BEING OUTSIDE and unplugged is more than just an escape from "the real world". Most people in "modern society" rarely experience what that is like. We do because...
... that's where we thrive.
And, we're moving fast.
Even if we're practicing our craft daily,
and the whether is good,
we could use more.
Not less.
I experienced a snippet of much more on our road trip.
We took time to visit the land my greatgreatgrandfather homesteaded 100 years ago.
No one else was there but us.
Access is via a gravel road,
10 miles from a 2-lane highway.
No cell service.
The only inputs,
each other and nature.
The peace and solitude remarkable.
Over night, the temps dipped low enough to freeze the rain puddles from the prior evening.
We were cozy,
the van has a heater.
Still, when we rose to stretch and visit this hallowed land filled with childhood and parenthood memories...
... we were shocked by the reality of nature.
Not in a negative way,
one that makes you feel alive,
connected to more than a paycheck and bills.
To God.
To acquire the land...
- the extreme temps at 7000'
- the distance by horse or wagon to town
- the loneliness during the months no one came to visit
... E. M. Whiting had to stay on it and not leave, for two years.
How else could he make such a sacrifice if not feeling a closeness to his creator?
I feel it when I'm...
- there
- in the surf
- on our local trails
... and love it.
Need it.
And so...
- walk
- hike
- ride
- run
- surf
- swim
- camp
... we keep inviting and encouraging our friends to join us.
Outside.
===
164.2 lbs/12.6%
9ish hours sleep
√ PullUps, PushUps, Rows, Shoulder Presses, Heel Raises, Calf Raises
√ Box Jumps, Dead Lifts, Nordic Curls, Split Squats
10 minutes stretching
30 minutes Reading/Journaling
81/58/23 (fitness/fatigue/form) time to raise these numbers
https://www.strava.com/athletes/10248
>
MIRROR, MIRROR, ON THE...
DISNEY CREATED AN EMPIRE animating fairytales. Because the appeal is so strong, with little to no cultural barriers we have to ask ourselves not just why, but...
... which is our favorite.
Then, why?
Personally, Cinderella is my top choice.
Not just the story arc,
the snappy dances,
or catchy songs.
There's an orphan in all of us.
Often we don't see who we really are,
out talents lying dormant.
Could be naysayers,
could be something else.
It's nice that Price Charming is a price,
it's charming that he sees Cinderella as she really is.
The point isn't...
- Where's my prince charming?
- Who will save the day for me?
- Why am I not picked?
... to wallow in our sorrows.
The point is for whom are we Prince Charming?
===
165.6 lbs/12.6% (not sure, traveling)
9ish hours sleep
No PullUps, PushUps, Rows, Shoulder Presses, Heel Raises, Calf Raises
No Box Jumps, Dead Lifts, Nordic Curls, Split Squats
10 minutes stretching
30 minutes Reading/Journaling
83/67/16 (fitness/fatigue/form)
https://www.strava.com/athletes/10248
>
IT’S IN OUR DNA
TOO FEW OF US know our family history. Some barely know cousins. Great-grandparents? Forget about it. It’s just not a thing. And, yet…
… what could be more important?
To know their stories,
is to know ourselves.
Which is why we drove hours out of our way after the bike race.
Here in eastern Arizona, to soak of our roots.
Surfergirl’s great-grandfather helped settle Snowflake,
my great-great grandfather helped settle Saint Johns.
They are neighboring towns,
about 20 miles apart.
And the communities were quite friendly with each other.
You’d think we grew up out here,
and that’s how we met and married.
Not so.
I was born and raised in SoCal,
she was raised in Hawaii.
Maybe somethings are meant to be.
But, that’s not really the point.
This is hard country,
the high desert.
To carve a life and community out of nothing took strength, smarts, and massive cooperation…
… the same qualities it takes to complete very challenging endurance events.
Who is an ancestor that inspires you?
===
165.6 lbs/12.6% (not sure, traveling)
7ish hours sleep
No PullUps, PushUps, Rows, Shoulder Presses, Heel Raises, Calf Raises
No Box Jumps, Dead Lifts, Nordic Curls, Split Squats
10 minutes stretching
30 minutes Reading/Journaling
86/87/-0 (fitness/fatigue/form)
https://www.strava.com/athletes/10248
>
I WANNA PUT A DENT IN THAT GIRL
IN THE HEAT OF BATTLE we can say and do the craziest things. You know things we might not normally say or do. And, at the time...
... they sound/seem totally normal.
Like today.
I had the awesome opportunity to flat 15 minutes into the 92 mile race...
... suddenly I'm swearing like a sailor.
It wasn't horrific,
still, glad no one was around.
Spent the next 50 miles basically riding by myself.
Doing my best.
Jumping from group to group.
I roll up on one of the female leaders,
bridge across to another badass Barbie.
And, I hear her say the funniest thing...
... I wanna put a dent in that girl.
Speaking of the other racer.
I visualize a halloween scene,
hatchet stuck in the helmet.
Hahaha.
Then the crass, neanderthal in me thinks...
... that sounds like something I'd like to do on date night.
Not the hatchet...
... if you know what I mean.
These crazy thoughts are birthed in our very depleted states, as we...
... do our best to stay upright and moving forward.
===
165.6 lbs/12.6% (not sure, traveling)
7ish hours sleep
No PullUps, PushUps, Rows, Shoulder Presses, Heel Raises, Calf Raises
No Box Jumps, Dead Lifts, Nordic Curls, Split Squats
10 minutes stretching
30 minutes Reading/Journaling
87/89/-2 (fitness/fatigue/form)
https://www.strava.com/athletes/10248
>
WHY WOULD ANYBODY GO TO DOUGLASS, AZ?
RACING VENUES ARE HARD TO COME BY, especially in big cities. Almost impossible. The result is the bigger the race, the more likely we are to travel...
... someplace we've never been.
Would never go.
Here I am,
two hours south of Tucson,
on the Mexican border, in Douglass, AZ.
This gravel race has the same vibe as my first Leadville,
back in '99.
Small town,
somewhat forgotten.
Which makes it a perfect place to stage a gravel race...
... surrounded my endless gravel roads.
I decided to sponsor the race for three reasons...
- Mike, the promoter, is hella nice and persistent.
- He's a huge fan of our products
- I'm a huge fan of gravel races
... which are the only reasons to sponsor anything.
Passion and admiration for what each other are doing.
Funny story.
I have actually been here before.
Back in the 80's.
I was doing missionary work in Mexico and our visas needed to be renewed. Five us youngsters piled in a van and hit to Agua Prieto, MX. The plan was to walk across to Douglass, wait five minutes and walk back with new visas.
We were greeted with...
... No, no gringo. No se puede asi. (Not so fast whitey, you can't do it like that.)
So we...
- spent the night in Motel 6
- chomped Pizza Hut
- watched ESPN
... forgot all our Spanish.
And crossed back the next day.
I'm guessing Borderlands gravel will be slightly more challenging.
Good night now.
===
165.6 lbs/12.6% (not sure, traveling)
7.5 hours sleep
No PullUps, PushUps, Rows, Shoulder Presses, Heel Raises, Calf Raises
No Box Jumps, Dead Lifts, Nordic Curls, Split Squats
10 minutes stretching
30 minutes Reading/Journaling
83/64/18 (fitness/fatigue/form) ... somebody is tapered!
https://www.strava.com/athletes/10248
>
HURRY UP
IN OUR EFFORTS TO GET FASTER, we often think of the many benefits. Mainly health, youthfulness. And truth is...
... we are better than most, not as good as some.
Who's better?
By that, do you mean...
... how could anybody be better???
We are aerobic machines, and that is a key to longevity.
Mostly.
Here are...
- Sprints
- Weights
... the missing ingredients.
I know, I know...
- sprinting sucks
- weights can be dangerous
- and, for the weenies in the back, who wants to gain weight?
... what you're thinking.
According to research, when we lift weights not only do our bones get denser but there are intra-muscular gains to be made that we cannot get any other way.
You know what else is weird, most people in our culture never sprint again after their early twenties.
So, here's the main takeaway from all scientific facts do 'em and...
... move faster, age slower.
===
165.6 lbs/12.6%
7.5 hours sleep
No PullUps, PushUps, Rows, Shoulder Presses, Heel Raises, Calf Raises
No Box Jumps, Dead Lifts, Nordic Curls, Split Squats
10 minutes stretching
60 minutes Reading/Journaling
85/71/13 (fitness/fatigue/form)
https://www.strava.com/athletes/10248
>
GIVERS
THERE ARE THOSE WHO VOLUNTEER selflessly and those who volunteer selfishly. Both are admirable. In fact, when I was a race promoter it blew my mind that...
... people just reach out and offer their assistance.
Just giving where there's an obvious need.
I ran into a selfish one tonight.
The sun had set,
my headlight was on.
I was making my way cautiously because the ruts on this particular trail are bad and...
... there's an enormous sinkhole that might kill ya.
As a get there...
... did I say it was pitch dark?...
... a man is standing with a shovel in one hand and a trowel in the other.
Creepy?
Scary?
Nope, I knew what he was up to.
Not burying bodies...
... prepping the trail so when it rains this weekend the ruts will fill in.
I stopped.
Introduced myself.
Thanked him profusely.
No need, I just moved here and can't believe how lucky we are to have these trails right here. Just wanna make 'em perfect for my kids and me to ride on.
To which I could only say...
... Bro, you gotta let me make you a custom RaceDay Bag.
Is there a better gift?
===
165.8 lbs/12.6%
8ish hours sleep
√ PullUps, PushUps, Rows, Shoulder Presses, Heel Raises, Calf Raises
√ Box Jumps, Dead Lifts, Nordic Curls, Split Squats
10 minutes stretching
60 minutes Reading/Journaling
87/82/5 (fitness/fatigue/form)
https://www.strava.com/athletes/10248
>
I THINK I VOIDED THE WARRANTY
LIVING IN THE ACTION SPORTS MECCA of the world, I'm surrounded and influenced by all manner of creative, ingenious athletes. We all feed off each other. My friend Kody...
... started making super aero computer mounts.
3D printed gloriousness.
My new MTB was in need.
I reached out.
Got a mount for Roval bars?
Yes.
Cool, I'll get one.
We haven't tested for lights yet.
He thought I was asking for my road bike.
So yeah...
- the road mount is super aero
- looks freakin' awesome
- supports a light
... survived and thrived on first MTB ride.
Did my evil test void the warranty?
I dunno.
But, this is...
- come up product ideas
- make it
- test it
... what we do around here.
Here's a ink to his site: https://nanoworx.shop
===
165.6 lbs/12.6%
8ish hours sleep
√ PullUps, PushUps, Rows, Shoulder Presses, Heel Raises, Calf Raises
√ Box Jumps, Dead Lifts, Nordic Curls, Split Squats
10 minutes stretching
60 minutes Reading/Journaling
87/85/2 (fitness/fatigue/form)
https://www.strava.com/athletes/10248
>
DO YOU KNOW YOUR GOLDILOCKS NUMBER?
WE ARE ALL SEARCHING for that magic number of hours to maximize our training. You know, the Goldilocks amount. Not too little. Not too much...
... the perfect amount of work.
I know where it is.
You do to.
Look back over the year.
Find the week that didn't wreck you, the...
- hours
- distance
- intensity
... I can do this every week.
Bonus/verification if you had any...
- Segments
- PWR
- HR
... PRs the following week(s)?
That's your Goldilocks number.
Mine's about...
- saddle time
- bit of strength work
- some sort of other fun
... 13 hours/week.
What's yours?
===
164.8 lbs/12.5%
8ish hours sleep
√ PullUps, PushUps, Rows, Shoulder Presses, Heel Raises, Calf Raises
√ Box Jumps, Dead Lifts, Nordic Curls, Split Squats
0 minutes stretching
30 minutes Reading/Journaling
88/86/1 (fitness/fatigue/form)
https://www.strava.com/athletes/10248
>
YOU GET 1 WISH
2026 WILL BE HERE soon enough. Many of us are already planning work, vacations, family time...
... and, yes, races.
You get 1 wish.
Here it is...
- lay out your Giant RaceDay Calendar
- scour the interwebs for races
- pick one, and do it
... no limitations.
Imagine it...
- Anywhere on this giant blue marble.
- Any time of the year
- Dream equipment
- Fantastic lodging
- Clear schedule
... and ask yourself.
If not this year...
... when?
'Cause here's the deal, if we only did one race next year...
... we could probably make it happen.
It's just a mental game, play it out, and let me know...
... where, when and why.
Me personally, my top choices...
- Gravel Burn, South Africa
- Oregon Trail
- Rebecca's Private Idaho
... are gravel stage races.
Gravel Burn looks insane.
===
You do have a Giant RaceDay Calendar, right?
https://pedalindustries.com/collections/raceday-calendars%E2%84%A2
===
164.4 lbs/12.5%
8ish hours sleep
No PullUps, PushUps, Rows, Shoulder Presses, Heel Raises, Calf Raises
No Box Jumps, Dead Lifts, Nordic Curls, Split Squats
0 minutes stretching
30 minutes Reading/Journaling
89/91/-3 (fitness/fatigue/form)
https://www.strava.com/athletes/10248
>
THE REBEL ALLIANCE IS GROWING
EVERY NOW AND THEN a new format or race or course or piece of equipment comes along with promises to change everything. Except hardly anything changes...
... until something sparks.
How does that work?
Like this.
About 10 years ago, I purchased my first gravel bike.
My friends, like me, were roadies and mountain bikers.
A gravel bike seemed like the worst of both worlds.
I got it,
understood where they were coming from.
Except, I was having so dang much fun...
... I didn't care.
I just kept riding gravel,
inviting my friends,
enduring their
mockery.
It wasn't overnight,
more like overdecade.
The last two Saturdays, most telling.
Eight days ago, an absolute shredder on a mountain bike shows up on a spanking new gravel bike.
30 minutes in, he's grinning and shouting...
... This looks so wrong, but gadang it's fun!
Today, another pal shows up for his first group gravel ride.
He's gifted off road, we spent years riding motos in the desert...
... We're going 30+ miles an hour, I can't believe how much ground we can cover!
Does that mean you should be riding gravel, too?
Maybe.
But, really, it's just a lesson in how things that are worthwhile spread.
Then again...
... What did the gravel bike say to the road bike?
I am your father.
===
165.6 lbs/12.6%
8ish hours sleep
No PullUps, PushUps, Rows, Shoulder Presses, Heel Raises, Calf Raises
No Box Jumps, Dead Lifts, Nordic Curls, Split Squats
0 minutes stretching
30 minutes Reading/Journaling
90/105/-15 (fitness/fatigue/form)
https://www.strava.com/athletes/10248
>
FAMOUS COACHES ARE GETTING FIRED RIGHT AND LEFT
IN PRO SPORTS, or high level amateur, there is always a spot light on the coaches. At some point, blame or credit lands...
... squarely on their shoulders.
Should it?
I do love to follow college football...
- the emotional swings
- the athleticism
- the stadiums
... so much energy and unpredictablity.
Who would have thought so many megamilliondollar...
... coaches would be punted this year.
Mid-season.
The great Seth Godin wrote The Gap.
The idea behind the book is when we find ourselves unable to close the gap to our goal...
... the sooner we decide to quit and move on, the better.
It might be a pro gambling tactic as well...
... but, the only gambling I do is putting my heart, soul and cash into this business.
Anyway, would you have/have you had the guts...
... to change directions, and how quickly would you do it?
===
163.6 lbs/12.4%
7.5 hours sleep
No PullUps, PushUps, Rows, Shoulder Presses, Heel Raises, Calf Raises
No Box Jumps, Dead Lifts, Nordic Curls, Split Squats
10 minutes stretching
30 minutes Reading/Journaling
87/83/3 (fitness/fatigue/form)
https://www.strava.com/athletes/10248
>
CHOOSE WORTHY ADVERSARIES
WHAT IS IT ABOUT LOVING UNDERDOGS? It's so uniquely American. Is it our origin story, the DNA of our culture...
... to cheer for the fighter with no chance?
Honestly.
Who can't feel a bit of their own soul being crushed with every blow the awesome Apollo Creed delivers to a...
... bloodied, bruised, crushed Rocky Balboa?
We've all been in that arena.
Had the bell ring.
Still standing.
Somehow.
We humans thrive against overwhelming adversaries...
- inspiration
- desperation
- exasperation
... oozing with confidence and power.
When our all is required,
we discover who we really are.
As the great Kierkegaard said...
... What doesn't kill me makes me stronger.
===
164.6 lbs/12.5%
8 hours sleep
√ PullUps, PushUps, Rows, Shoulder Presses, Heel Raises, Calf Raises
√ Box Jumps, Dead Lifts, Nordic Curls, Split Squats
10 minutes stretching
90 minutes Reading/Journaling
87/88/-1 (fitness/fatigue/form)
https://www.strava.com/athletes/10248
>
MY TOP 5 SPEED HACKS
FOR MOST OF US, going faster, getting better, has less to do with a fancy new gizmo or the latest training fad. We know that...
... but, what are doing about it?
Like the Mastercard ad says...
... some things are priceless.
Here are five...
- Sleep
- Nutrition
- Strength
- Maintenance
- Consistency
... anybody can do.
These are my hacks.
Sleep.
Figure out when we want to wake up. Get in bed 8 hours prior to that. Stay there until it's time. Eventually, our bodies get the hang of it, and boom... we're sleep doping.
Nutrition.
Eat clean. No packaged foods. If we can't identify the ingredients, we don't consume it.
Strength.
Do the basics, at home. We don't have time to drive to the gym. No need to do all the sets at once, break 'em up throughout the day. Hardly any equipment is needed: pull up bar, a few dumbbells (adjustables for the win).
Maintenance.
New equipment is so nice because it is all tight and precise. Flawless maintenance will keep that new equipment performance for years, and we'll always be race ready.
Consistency.
If we always train at the same time magic happens. Those around us learn and appreciate our commitment. We get it done. Always.
A final word.
I was never the best athlete. Not among my friends, and certainly not at school or among the general population.
I was never picked first, couldn't aim or hit anything regularity.
I wasn't the bravest or most daringist.
I did have one thing going for me...
... I freakin' loved being outside and being challenged by nature.
Today, I'm probably better than almost all my contemporaries.
That's not a flex, it's just happens.
They quit.
Which brings us to the top two hacks of all time...
... commitment and passion.
===
165.2 lbs/12.5%
8 hours sleep
√ PullUps, PushUps, Rows, Shoulder Presses, Heel Raises, Calf Raises
√ Box Jumps, Dead Lifts, Nordic Curls, Split Squats
10 minutes stretching
90 minutes Reading/Journaling
87/83/3(fitness/fatigue/form)
https://www.strava.com/athletes/10248
>
YOU'VE LOST THAT AWESOME FEELING... GET IT BACK!
THERE'S A CERTAIN SOMETHING we feel during the early days of picking up our passion. It's tangible. We can taste it. We love it...
... that's how we got here.
I'd lost it.
Over the last couple of years, drunk with stupid stats from Training Peaks and Starva...
- more time
- more miles
- more climbing
... I found myself wallowing in fatigue.
Don't get me wrong.
I'd line up, or roll out with the pals, and, though I might be quick to drift back...
... the ability to endure for hours was ridiculous.
Something snapped.
Or, lightning struck.
I dunno.
But, a few weeks ago, I woke up and said...
Screw it!
I'm cutting down the long slogs...
... and bringing back sprint days.
2-3 hours became 90 minutes.
With 10-15 VO2 max efforts,
lasting 10 seconds to 5 minutes.
I'm super fortunate to live close to trails with a lot of straight up and straight down...
... I let the terrain dictate how long the sprint lasts.
Then, focus on my DH skills...
... coasting, staying off the brakes, carving and carrying speed.
The upshot, after 90 minutes and 10+ solid efforts?
I feel amazing,
not pooped.
Sprinting engages all our muscles and focus...
... a total mind, body soul work out.
Soul?
Yeah, trust me.
Do 'em right, and you'll see stars and feel God's presence could be imminent.
===
164.3 lbs/12.5%
8 hours sleep
No PullUps, PushUps, Rows, Shoulder Presses, Heel Raises, Calf Raises
No Box Jumps, Dead Lifts, Nordic Curls
10 minutes stretching
90 minutes Reading/Journaling
87/83/3(fitness/fatigue/form)
https://www.strava.com/athletes/10248
>
YOU CAN'T GROW A BEARD OVERNIGHT
WE WANNA BE FASTER. Right now. Not this season, not this month, not this week, not today. Right now...
... 300 meters from the finish line.
Houston, we have a problem.
Go ahead.
We forgot to add fuel to the return booster.
Sucks to be you.
Yeah.
We can't grow a beard overnight.
A good one, for some of us...
... can take months.
If we wanna be fast in the final sprint,
if we wanna negative split the course...
... we gotta put in the work before we need the result.
===
164.3 lbs/12.5%
8 hours sleep
√ PullUps, PushUps, Rows, Shoulder Presses, Heel Raises, Calf Raises, Box Jumps, Dead Lifts, Nordic Curls
10 minutes stretching
30 minutes Reading/Journaling
87/82/4 (fitness/fatigue/form)
https://www.strava.com/athletes/10248
>
CULTURE WARS
THERE ARE TWO TYPES OF TRAINING groups. Both extend invitations...
... the similarities stop there.
One culture assures...
- everyone is ready to start together
- there are plenty of stops
- nobody gets left behind
... fairness and concern.
The other demands...
- leaving on time
- no stopping
- no waiting
... rugged individuals.
The group we...
- join
- create
- help grow
... depends on the result we are looking for.
===
165.2 lbs/12.5%
8 hours sleep
√ PullUps, PushUps, Rows, Shoulder Presses, Heel Raises, Calf Raises, Box Jumps, Dead Lifts, Nordic Curls
10 minutes stretching
180 minutes Reading/Journaling
87/86/1 (fitness/fatigue/form)
https://www.strava.com/athletes/10248
>
DIRT WORLD PROBLEMS
EVERY SURFACE HAS it's challenges. Add in the weather, how we approach things...
... changes quickly.
Super mist.
The normally grippy sidewalk we were slaying to meet the rest of the crew, was not only glazed with moisture...
... bright green moss screamed Slow down and do not lean over.
We ain't rookies,
not a problem.
It was so misty, the glasses were tucked away.
The late Fall moon dust covering most of our trails and roads...
- forks
- shins
- lenses
... quickly 3D prints on to everything.
Bombing the first downhill...
- nearly 40mph
- no brakes
- 1 minute
... the dust and pebbles flying up stinging our eyes.
Two choices:
Wear the glasses,
blurry, smudgy vision.
Wear no protection,
smoke your corneas or contacts.
When the sun finally burned through,
I grabbed my glasses from my jersey pocket...
... they were covered in sweat.
lol
Truly, dirt world challenges.
===
These Ugly Sweater jerseys woulda worked well today - which include matching gloves and socks
SPECIAL OFFER - 11.1-11.7 ONLY
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Order here: https://pedalindustries.com/collections/ugly-sweater-collection-2025
===
EXTRA SPECIAL CUSTOM UGLY SWEATER OFFER - 11.1-11.7 ONLY
Same offer as above, but custom ugly in your team colors and graphics
Go here to get started: https://bookdesign.pedalindustries.com/
===
164.4 lbs/12.5%
8 hours sleep
PullUps, PushUps, Rows, Shoulder Presses, Heel Raises, Calf Raises, Box Jumps, Dead Lifts, Nordic Curls
10 minutes stretching
60 minutes Reading/Journaling
90/99/-10 (fitness/fatigue/form)
https://www.strava.com/athletes/10248
>
THAT FREAKED ME OUT!
IN THE HURRY to get the miles in, sometimes we find ourselves willing to risk a potential short cut to get home early. Which is exactly what I did...
... just before halloween.
Hustling down a new trail.
The night's shadows suffocating the daylight.
A long ladder bridge spans steep canyon walls and the trail...
... whips around and under the bridge!
AHHHHHHHHHHHHHHH!
I was going too fast to even think about it.
Leaned on the tires.
Ducked my head.
Stopped.
Went back up and mastered it at even more speed.
I'd discovered a great way to freak my friends out...
... like finding a killer haunted house.
Gonna be good scare on the next weekly MTB ride.
===
Not as scary as these Ugly Sweaters - which include matching gloves and socks
SPECIAL OFFER - 11.1-11.7 ONLY
When you Purchase an UGLY Pro Jersey, we'll include a gloves and socks. (we'll email you for your sock and glove size)
Order here: https://pedalindustries.com/collections/ugly-sweater-collection-2025
===
EXTRA SPECIAL CUSTOM UGLY SWEATER OFFER - 11.1-11.7 ONLY
Same offer as above, but custom ugly in your team colors and graphics
Go here to get started: https://bookdesign.pedalindustries.com/
===
164 lbs/12.3%
8 hours sleep
√ PullUps, PushUps, Rows, Shoulder Presses, Heel Raises, Calf Raises, Box Jumps, Dead Lifts, Nordic Curls
10 minutes stretching
60 minutes Reading/Journaling
87/82/4 (fitness/fatigue/form)
https://www.strava.com/athletes/10248
>
BRING YOUR BEST AND LET US ADD UNTO IT
MOST OF US have backgrounds in something other than endurance sports. During those pursuits we learned what our leaders believed to be...
... the best practices for excellence.
Do we leverage that?
Here's an idea.
When I surfed almost everyday...
- most days were small waves
- 2 days a week would be pretty good
- 1 week of the month would have 3+ days of epicness
... which got me thinking, what would happen if I trained more like a committed surfer.
That schedule up there, is a lot like polarized training...
... except for surfers, the good days are usually back to back.
Good days, means...
- charging through the surf
- scrapping to get max speed and catch one
- battling back through the big waves to get back out
... a lot of VO2 max efforts
Then,..
- back
- to back
- to back
- to back
... consecutive days one week a month, when a great swell hit.
After the big swells, there is usually a lull.
Good, because,
we're tired,
we rest.
That's how surfers train because that is nature's cycle...
- lots of endurance
- regular intervals
- a big week
- a lull
... maybe it should be ours, too.
===
165 lbs/12.5%
8 hours sleep
0 PullUps, 0 PushUps + 0 Box Jumps, Nordic Curls, Heel and Calf Raises
10 minutes stretching
60 minutes Reading/Journaling
87/82/4 (fitness/fatigue/form)
https://www.strava.com/athletes/10248
>
FATIGUE MAKES COWARDS OF US ALL
Jun 13, 2024
by TODD BROWN
THE HARDEST RIDE I DO ALL WEEK, isn't with the crew, isn't intervals, isn't some ridiculously epic PR I'm chasing...
... for most of us, we'd consider it a nothing burger.
Not me, here's why.
It's the Wednesday ride, on the heels of the blistering Tuesday ride.
By myself.
Zone 2.
3 hours.
What could be so hard about that?
The way I do it.
From the get go, I'm looking to get my HR right into the upper limits of my Zone 2.
Because I'm freshish, this means the power output is more in the tempo range.
One of my goals, is to never take the pressure off the pedals.
Flat, up, down, smooth, bouncy...
... I'm pedaling.
Focused on that target HR.
Last evening, as I rolled into the 3rd hour....
... I was exhausted and badly wanted to shut 'er down.
To quit.
My power HR was dropping and so was the power per beat.
My desire to pedal,
wilting.
I had a choice...
... stay on plan or head to the coast and coast home.
I chose to persevere because I know when September's event rolls around...
... I want to be prepared to battle fatigue.
---
162.3
7.5 hrs sleep
1 Rip On RaceDay Circuit
20 minutes recovery
60 minutes reading + Journaling
99
THE MAGIC OF AN ATHLETE'S LIFE
Jun 12, 2024
by TODD BROWN
WHAT IS A RACE, REALLY? There's all the prep and training. Competitors who are teaming and tapered. A race director who's praying it goes off without a hitch...
... but, that's not the real showdown.
What a race is is a date on our calendar to find out...
... how fit and healthy we really are.
And, this is the magic of an athlete's life.
We actually have a plan, a timeline to follow...
... a deadline to bring it all together.
What are we going to find out at the A race?
Yeah, we'll discover if we're faster or slower or better or worse than the rest.
More importantly, we'll know we are doing everything we can to maximize our physical, mental, social and, yes, spiritual, selves...
... which puts us miles ahead of where we'd otherwise be.
To outsiders the resulting healthy glow looks like magic...
... to us, it's normal.
Because Every Day Is RaceDay.
---
If you like tapping into the power of reminders, check this out: https://pedalindustries.com/collections/id-bicycle-stickers-and-tags/products/ride-fast-id-bundle-copy
---
162.3
8.5 hrs sleep
1 Rip On RaceDay Circuit
20 minutes recovery
60 minutes reading + Journaling
101
ALL MY THOUGHTS ON AERO
Jun 11, 2024
by TODD BROWN
HOW DOES AN UNDERFUNDED, overenthusiastic athlete figure out the intricacies of aero? No easy access to a wind tunnel, no pal on the inside, just YouTube...
... this is a real question.
And, today, I thought I got a real answer.
I went all in on aero.
- Kask Utopia helmet
- New Speedsuit prototype
- No cell phone bulging out the side pocket
This is the depth of my science.
I was the last cat with a chance to catch the leading 5 riders over the top of The Wall.
There was one rider that I could see in between me and them...
... according to Strava, I was 10 seconds behind Gouldilox.
A legit test ensued.
Generally, if I'm not right on his wheel he rolls away from me, even though we are nearly the same weight and build.
Sensations.
Aero helmets are oddly quieter than the others at 45.9 mph (per Wahoo).
The Speedsuit opening forms a perfect seal around my neck, and the fabric is cut so exact there is zero flapping in the wind...
... just the air flowing around my body.
It felt awesome...
... fast as heck!
Nearly two miles later, as I reentered the atmosphere, we linked up.
Looking back on it, while the ride seemed slowish today we actually posted pretty quick times.
How's that for sciency?
I'm taking this Ride Fast mantra pretty serious.
Check this out: https://pedalindustries.com/collections/id-bicycle-stickers-and-tags/products/ride-fast-id-bundle-1
---
162.3
7.5 hrs sleep
PushUps and PullUps
10 minutes recovery
30 minutes reading + Journaling
100
ON BEING SLIGHTLY BETTER
Jun 10, 2024
by TODD BROWN
IMPROVEMENT CAN BE ILLUSIVE. Sometimes it's obviously happening, other times we wonder if we're moving forward at all. Here's how to know if...
... changes for the better are being made.
Where would we be if we...
- rode 3 more miles
- skipped dessert
- did 5 pull ups
- hit the hay 10 minutes earlier
- rattled off 15 push ups
- said no to one piece of bread
- spent 5 minutes on equipment maintenance
... every day?
After a year of this we'd...
- add 1095 miles
- skip 365 desserts
- do 1825 pull ups
- sleep 60 additional hours
- complete 5475 push ups
- go without 23 loaves of bread
- perform 25 hours of equipment maintenance
... and hardly notice a change to our daily lives.
Except, being slightly better each day means being...
... massively better a year from now.
---
162.8
8 hrs sleep
1 Rip On RaceDay Circuit
20 minutes recovery
90 minutes reading + Journaling
98
WE CAN'T WIN THAT RACE
Jun 09, 2024
by TODD BROWN
TWO YEARS AGO, when I was going for my PR at Leadville, I was toying with the idea of a special jersey. It would contain something very stealthy. I tabled the idea...
... because I wasn't sure it work.
Now, of course, the concept is cutting-edge.
Which makes this idea...
... just like every race we stand no chance of winning.
What was the jersey idea?
Sewing in a sleeve to hold my hydration bladder inside the jersey vs a camelbak-style pack...
... which is exactly what the winner, and other pros, used at Unbound last week.
I wanted it because it seemed like it would be more secure, not bouncing around over rough terrain.
Aero wasn't on my mind at all, which was the claimed gotta-have benefit for the 200 mile gravel race.
Clearly it works,
clearly I gotta take a crack at it.
Which brings up the point about racing...
... we can't win a race, ever, if we don't show up.
Take the chance,
see what happens.
---
163.1
7.8 hrs sleep
PullUps, PushUps
20 minutes recovery
90 minutes reading + Journaling
99
THE REASON I'M NOT DOING 100mi TRAINING RIDES
Jun 08, 2024
by TODD BROWN
GRAVEL NATIONALS IS IN 13 WEEKS. Last year's course for my age group was 90ish miles. One would think I should be doing 100 mile training rides...
... there's a better metric to use for prep.
Rather than try and match the mileage,
consider this info...
- The winners completed the course in just under 4.5 hours.
- Add to that, the there isn't a lot of climbing...
- ... 3500' over 90 miles is only 38'/mile.
- Way under my climby course barometer of 100'/mile.
- Most of the roads used look very smooth and fast, maybe a little sand.
... so, what am I gonna do?
That was the question I had this morning as I rolled out...
... how can I best mimic the challenge I'll face in Nebraska?
I had a route in mind that connected the fastest gravel stretches I can ride from home.
My goal was to ride race pace for 4 hours,
then refuel at the little country general store,
and take it easy for the 90 minutes it takes to ride home.
Things went mostly according to plan...
... until my right pedal exploded.
Yep.
2.5 hours in,
I stand up and hear a pinging sound,
looking down I can see the pedal is sliding out about 2".
That pinging sound?
All the teenytiny ballbearings hitting the frame.
First, we need to take care of our gear. I'd been running these pedals for over 2 years, and never done a lick of maintenance.
Bozo Nono.
Second, things can go sideways in a race, so I pedaled on.
Every few miles I'd unclip and kick the end of the pedal to get it aligned. This worked mostly good. I had to slow down a bit, but not much.
Me, being me, there was no way I was gonna quit when I was trying to test my body and figure out a good gravel course.
I arrived at the general store in 3:34,
26 minutes earlier than I'd hoped,
mainly due to skipping bouncy stuff.
That said, my normalized power for the effort was 236, which is pretty good given the pedal issues.
Along with figuring out a 4ish hour test course...
... I wanted to practice nutrition intake.
In race conditions I'd shoot for 3-400 calories/hour, and 1 bottle per hour...
- I downed 1.7 bottles
- 700 calories
... for those first 3.5 hours
This was a total fail.
Next time I do this test, I'll hit the sections I skipped and be on top of my nutrition.
For a first crack,
it was a good effort.
Not great.
One thing I'll be hoping for is some hotter weather.
Today was cool,
and overcast.
Heat will probably slow me down,
but, it could easily be in the 90's come raceday.
So, why am I not doing 100 mile training rides to prepare?
- We don't have endless gravel roads here
- Our local terrain has a lot more elevation gain
- I'm much more interested in being able to rip it up for 4.5 hours
Time in the saddle is a more important training metric for me, than miles.
---
162.3
8 hrs sleep
PullUps, PushUps, Presses
10 minutes recovery
30 minutes reading + Journaling
101 (finally broke 100!)
BREATH WORK
Jun 07, 2024
by TODD BROWN
BREATHING IS A BIG THING when we're maxing out our capabilities. I've tried nose only, focusing on expanding my diaphragm, and belly breathing. I'd like to...
... blame the belly breathing.
That was my first attempt at improving my ability to process oxygen.
I shamelessly blamed that method for my potbelly and Surfergirl's constant request during photos...
... Hold your belly in.
I am!
It's hard to hold back 30 lbs of blubber.
I felt like The Little Dutch Boy,
only my dike was about to break.
During this belly breathing era, you know where your belly is expanding and contracting in an exaggerated fashion...
... me rubbing legs would wear off the anodized color on the sides of my seatpost,
and my knees would bounce off said belly.
Hard to be aero when belly is in the way.
Maybe belly breathing wasn't that effective?
It took about 5 years to change that.
Not the breathing,
the belly.
But, the most rapid changes happened when I decided to go for it on the local, hilly time trial through the canyon.
While I was shedding lbs,
my coach at the time,
insisted I change.
She wanted me to stop allowing my belly expand like a water balloon attached to a faucet...
... instead, focus on expanding my diaphragm.
Bring the diaphragm down to make room for my expanding lungs.
I didn't see the point.
However, when I did that, and it took some getting used to, I noticed I was more relaxed on the bike and breathing easier...
... when riding at threshold, tt pace.
To this day, I think about that era and occasionally find myself consciously practicing the technique.
As for the nose breathing, which she (the coach) also prodded me to do, I never got the hang of it when going at a pace above Zone 1. I do practice it when at my desk, or reading, or stretching.
It could be anatomical, or mental, or laziness...
... I gave it a shot.
The kids, in the pic above, can't remember the day Surfergirl snapped a pic of me 30 years agon, shirtless, bent over, holding their hands...
... Who were they with? I cluelessly asked.
I didn't even recognize myself when we got the pics back a month or so later.
Changing things like breathing and bellies is fun to try...
... and often makes a positive difference in performance.
---
162.1
8 hrs sleep
PullUps, PushUps, Presses
20 minutes recovery
60 minutes reading + Journaling
98
MUST BE NICE
Jun 06, 2024
by TODD BROWN
WHY DO PEOPLE SAY THIS? It must be nice to be fit enough to do epic things, and go for long training excursions when you want. To which I always respond...
... it's not nice.
Because it's not.
It's freakin' GREAT!
Which is why we do it.
Saying No to...
- crappy food
- staying up too late
- wasting time watching stupid stuff
And yes to...
... living awesome lives.
Maybe they say It must be nice because we make it look easy.
And it is.
When we commit.
We're like race horses,
with the blinders on.
Our finish line is the fitness which results in us being better...
- parents
- lovers
- workers
- providers
- thinkers
- doers of good deeds
... than we'd otherwise be.
It's not nice...
... it's The Best.
---
162.7
8 hrs sleep
1 RaceDay Ready Circuit
20 minutes recovery
60 minutes reading + Journaling
97
THE GAMECHANGING GOAL
Jun 05, 2024
by TODD BROWN
SOME GOALS ARE BETTER THAN OTHERS, and I think I know why. It's not that one destination is better than another, it's...
... what is required that matters.
Take my pal Roberto's goal for 2025.
He fell short of finishing a monster ride.
He didn't really fall,
he wasn't able to complete the route.
To say he's going to do the whole ride next year is massive because he quit before the final 5000' climb, which was preceded by 10000' of vert and 110 miles.
That ain't nothin'...
... and he's already planning to go for it.
The only way he's going to make that happen is to change his game.
He's got to be a heck of a lot fitter,
and up his bike handling.
That's what I mean with gamechanging goals forcing us to...
- change how we prepare
- eliminate useless activities
- increase time spent doing the right things
- think of entirely new ways to reach new results
... change everything.
Are gamechanging goals really better?
I think so,
they're the only ones that get me excited about what's possible.
What are my gamechanging goals?
- Take Surfergirl on a weeklong vacation to a dream destination (it's been too long)
- Double our sales over last year, even though we are only 5% ahead y.t.d.
- Compete (not just show up) at Gravel Nationals
---
163.1
8.5 hrs sleep
1 RaceDay Ready Circuit
20 minutes recovery
60 minutes reading + Journaling
99
MY STATS AND WHY I SHARE THEM
Jun 04, 2024
by TODD BROWN
READER BURAK ASKED ABOUT MY STATS. I'd say it's personal, and I'm not going to share that data with anybody, especially a potential competitor. But, it's personal...
... and I want to be held accountable.
To you,
and to me.
Can't tell ya how many times I've wanted to fudge or skip...
... knowing it's public makes it very powerful to stay on course.
So, Burak, here ya go:
I'm 62.
163.8 lbs
This is my weight, first thing in the morning, not after a 100 mile bike ride in 100 degree heat without a water bottle or food. Tracking that number, at that time of day is super valuable. I've used the same app for years, and if i want to see what I weighed when I snagged a PR or had a good race, it's a tap of the screen away.
8.5 hrs sleep
This sleep number is the time I spend in bed. I used an app on my watch for a while, but it stressed me out so much my sleep got worse. I'm typically zonked within about 10 minutes of picking up the Kindle. Nightly sleep time has increased by 60-90 minutes since my brain injury.
1 RaceDay Ready Circuit
The circuit is comprised of PullUps, PushUps, Squats, Heel Raises, Toe Raises, Should Press and Nordic Leg Curls (look it up on YouTube). It takes me 15-18 minutes to do them all, at home, in my PJs, right after I stretch and do some meditation.
20 minutes recovery
Most morning I stretch and meditate for 20 minutes, and several evenings a week I'll hit the legs with the Hypervolt for 6-10 minutes. Occasionally, not as often as I'd like, I'll get a proper massage.
90 minutes reading + Journaling
After I do the stretch and meditate stuff, before the Circuit, I usually dive into some sort of uplifting and/or educational reading, followed by some journaling. If it says over 60 minutes, that's because I did more reading during the day or at night. I really like to read and learn.
95
That little number right there I added this year. It's my fitness score, according to Training Peaks. Strava has something similar. When I was finally able to start training again, my score was in the low 30s vs my high score from 2 year ago when I went all in on Leadville. Then, it was in the hight 130s. I've got a ways to go, and I'm super pleased and amazed at the progress I've made.
The only way for me to pull this off is to wake earrrrrrrly, 5am. That's early for me. I love it. The house is quiet and peaceful.
If you want to know more about this, and be held accountable click here... https://racedayripper.com/share/3ombFpNhXntNd8UB?utm_source=manual
... the key is not to be shy, jump in, introduce yourself, access the knowledge base.
---
163.6
7.5 hrs sleep
PullUps and PushUps
20 minutes recovery
45 minutes reading + Journaling
98
3 RANDOM (BUT MANDATORY) EXERCISES
Jun 03, 2024
by TODD BROWN
I'M NOT SAYING I'M SUPER STRONG, just stronger than I was a year ago, and probably...
... a million times stronger than most cats my age.
That might be an understatement.
How'd I do it?
That's the funny part.
There's no magic...
... unless you count patience.
But, it's so simple and so effective and so time efficient I can't stop wanting to share it.
Every day, and by every day, I mean I super very rarely skip a day. Like never, unless I'm tapering for a race.
Every day,
in under 15 minutes,
from the comfort of my garage,
in the leisure of my cozy pajamas...
- PullUps
- PushUps
- Squats
... in that order.
Multiple sets that wind up totaling...
- 25
- 75
- 15
... respectively.
I sucked when I started.
Had to jump up and lower myself down slowly on the pullups because I could barely do one.
One!
I started doing 2x on the pushups vs pullups, and now I'm 3x of however many pull ups.
Currently, that means the first set is 8 pullups, 24 pushups, 5 squats.
Let me put this in perspective for us all...
... basic fitness for the military age male is being able to do 12 pullups in a row and 42 pushups in a row.
I'm going to shoot for my max being 12 pullups, which I could probably do now...
.... if I wasn't such a stickler for form.
Am I bragging?
Nope.
I'm begging.
Begging all of us to be strong,
so our bones and souls are less likely to break.
---
... No one is good at something they've never done before...
---
163.8
8.5 hrs sleep
1 RaceDay Ready Circuit
20 minutes recovery
90 minutes reading + Journaling
95
THE EXCITING CONCLUSION
Jun 02, 2024
by TODD BROWN
SURFERGIRL KNOWS NOT TO INTERRUPT ME when I'm immersed in the final chapters of pageturning fiction. I'm unreachable, time stops...
... just like the final miles of a race.
I'm gone.
My alter ego firmly in control.
At the beginning of a race or quest or book, it's easy to day dream, let the mind wander, be distracted.
But, there's something about the end that demands a shift in concentration and focus.
Is it because it's time to discover the pay off?
Show what we're made of?
See the story ends?
Or, just the sheer adrenaline of the looming finish line?
---
163.8
8 hrs sleep
PullUps, PushUps, Squats
20 minutes recovery
180 minutes reading + Journaling
96
TODAY WAS A PRACTICE RACE
Jun 01, 2024
by TODD BROWN
MY FAST FRIENDS INVITED ME TO TAG ALONG on their gravel ride. For them, it would be "easy". For me...
... it would be an explosive test.
The invitation was on Wednesday,
which gave me two days to be ready.
I wanted to do more than recover.
My plan was to use it as a practice race...
- Recover and taper
- Have a pre-race dinner
- Get to bed early and sleep 8 hours
... that's the basics.
Beyond that...
- I planned a pre-race breaky
- Prepped bottles with 333 calories each
- Stuffed a few crepes in my pockets to supplement.
How'd it go?
The bad...
- Ate half a hamburger and some fries at 830pm
- Went to bed at 1030pm vs the targeted 9-930pm
- Woke up a little late, had to sprint to the meet up vs warm up
The good...
- Legs felt great
- Food strategy went perfect
- Picked off some PRs, and recorded strong power numbers
Which brings up the most important point...
... all races always have shift go wrong.
Always.
While we endeavor to perfect our racecraft, part of the perfection...
... is mastering our response when things go sideways.
---
163.6
8 hrs sleep
No Strength Work
20 minutes recovery
60 minutes reading + Journaling
98
WHAT IT TAKES TO BE PRO
May 31, 2024
by TODD BROWN
PRO RACERS GET PAID. That's the qualification to call oneself professional. We'd all like to be pro racers. Wake up, eat, stretch, look over the equipment, train all we want and need...
... recover, and sleep.
You know what's weird about that?
We have to be pro,
to be a pro.
In everything we do.
What's hard about that?
The everything part.
Not only do we have to eat, drink, sleep and train like pros...
.. we have to be pro at work and family.
There's is no room for error,
no time to waste.
Is there any money in being a pro athlete?
Who cares?
It's cool to be...
... pro at everything.
---
161.6
8 hrs sleep
PullUps and PushUps
20 minutes recovery
60 minutes reading + Journaling
93
5 MONTHS DOWN, SUMMER TO GO
May 30, 2024
by TODD BROWN
DEPENDING ON WHERE YOU LIVE, and how you like to compete, your race season has just ended, or is just beginning. I either case...
... I have one question.
Are you where you want to be?
Did things go good during the spring races?
Is the fitness coming together as the summer heats up?
It's interesting to consider our progress, and realize...
... it's all about being consistent.
Sure, we can...
- crash diet
- do a huge training block
- upgrade to a new fancy gizmo
... for a temporary performance bump.
Or, would we be a heck of a lot further down the trail by...
... doing the right things, day after day?
---
161.8
8 hrs sleep
1 RaceDay Ready Circuit
20 minutes recovery
90 minutes reading + Journaling
94
THE 5 KINDS OF RACERS
May 29, 2024
by TODD BROWN
THERE ARE 5 KINDS OF RACERS in the world. No matter where we go, we're sure to find all five. Could be on a start line...
... could be on a lonely trail.
Here they are:
- Motivated by the journey, this first group focuses on the racecraft, learns all they can. Then cracks off a blistering time up a mountain, without waiting for someone to organize a race.
- The top of the podium is the domain of fierce competitors, against their PRs and everyone else. They figure out what it takes to win a race, and do it.
- Those on the dirt podium - 4th and 5th and top 10s - are like the top of the podium, but the resistance is real. They're motivated, but internal limits hold them back.
- The rest of the lead group, is willing to expend effort, but not too much. They are fast enough to be there at the end, but don't see themselves as contenders.
- The pack fodder, is cool with just being present and getting by with the least possible effort.
I've been all of these racers, at one time or another.
It's not permanent.
And, that's the cool part...
... we can always change.
---
162.8
9 hrs sleep
1 RaceDay Ready Circuit
20 minutes recovery
90 minutes reading + Journaling
96
SHOULD WE STOP RIDING HARD?
May 28, 2024
by TODD BROWN
KEVI BROUGHT UP A GOOD POINT. We were geeking out over polarized training, the poles being Easy days and Hard days. He's new to it, and keeps...
... riding too hard on the easy days.
Which ruins the system.
We can't ride truly hard,
if we aren't rested.
Then, he brought up a good point.
Maybe we shouldn't be riding hard at all?
What?
The horror!
He suggested a mental shift...
... from Hard to Fast.
I slept on it,
then this happened.
Tuesdays are my hard days,
and I like to go hit it on our saucy group ride.
However, things today weren't as heated as I'd hoped...
- guys tired from going long on yesterday's holiday
- one of the hitters riding slow and shutting down attacks
... what to do when we want to ride hard and aren't being pushed?
That's where riding Fast came into play.
I did my little ol' best to keep the pace high, fast.
It didn't help the group's overall speed too much,
still rather lethargic by our standards.
But, it got my lycracovered buns to the front more than I have been lately...
... because I committed to ride fast.
This carried on, after the group split up, for the hour it takes me to ride home.
Calling a ride or effort hard implies, I dunno, something negative-ish.
Fast can mean all kinds of things...
- average speed
- ripping up a climb
- all out for the final sprint
... how we apply Fast depends on the day's objective.
The two words, hard and fast, feel different...
... and I think that matters.
Personally, I'd prefer to be fast.
---
163.1
7.25 hrs sleep
PushUps and PullUps
20 minutes recovery
30 minutes reading + Journaling
95
HOW TO WAKE UP EARLY(ER)
May 27, 2024
by TODD BROWN
WE ALL WANT TO DO MORE. Accomplish more, win more, lose more, love more, read more, be more. It might start with waking up early, not the time...
... how we spend those first 20-30 minutes matters.
For years, and I'm embarrassed to say this, first thing I'd do is head to the bathroom to take care of business, and...
... wind up playing Chess.com for 20 minutes.
I kidded myself that it was good in a multitude of ways.
Maybe.
There's good,
better,
best.
About a month ago I was challenged by a friend to change it up.
Quit...
- wasting time
- reading emails that need attention
- polluting my brain with social media
Start
- meditating
- stretching
- visualizing
At first it was odd,
going against years of (no my chess score didn't improve much) habit.
My new start involved stumbling downstairs,
laying on the couch and listening
to a recommended meditation.
Two weeks in, I decided to add stretching/yoga.
This was comical.
Reaching for my toes first thing in the morning,
no warm up.
I cold barely touch the top of my knees.
hahahaha...
Now, I'm able to do my more normal stretching routine as if I'd been active all day.
This is enlightening.
It didn't seem at all possible for me to be remotely flexible first thing.
As for the meditation, it could be
- silence
- something inspirational
- here's what I've been listening to
Change Your Life in 18 Minutes - Guided Affirmation Meditation
Is this the best thing ever, be all end all, amazing, incredible way to start the day?
It's working for me.
- muscles are warmed up and ready for my 15 minutes of pullups, pushups and squats
- brain is in a really good place to get after the day
Let us know what you think, or what how you wake up early(er).
---
163.2
7.75 hrs sleep
1 RaceDay Ready Circuit
20 minutes recovery
120 minutes reading + Journaling
92
TRAINING STRENGTHS VS TRAINING WEAKNESSES
May 26, 2024
by TODD BROWN
THERE'S AN OLD ARGUMENT, and it goes back to the beginning of training and coaching...
... Should we train our strengths or our weaknesses?
It depends.
It's all about the race.
Are we competing in an event whose features align with our strengths?
Let's stop there,
for a moment.
It's an important consideration.
If our strengths are going to be in play,
train 'em up.
Next question.
Should we focus on races that let our strengths shine?
It depends.
Are we looking to win or be challenged?
Not always the same thing.
While winning can be challenging, even when leaning heavily on our strengths...
... the most challenging races often ask more of us.
Then is the time to train our weaknesses or types of riding we aren't drawn to...
... and develop new skills,
which may turn to strengths.
As the great Tony Robbins says...
... Constant And Never-ending Improvement.
---
162.6
7.75 hrs sleep
No Strength Work
20 minutes recovery
90 minutes reading + Journaling
93
ARE YOU USING FORMULA 402?
May 25, 2024
by TODD BROWN
JUST WOKE UP. Had an early start. Rode crazy hard. Got a fitness bump according to Training Peaks. And now I'm wondering...
... Are you checking my segment out?
That's kinda personal.
I mean, I do it.
But, that don't give you license to creep on me.
Does it?
Joking aside.
4:02 showed up today.
He hadn't done this particular ride in years.
Smashed all his PRs.
He's different now that he's...
... officially 4:02 up The Wall segment.
Which is a crushing PR he posted this past Tuesday.
Used to be we'd smack this guy around.
Shoot 'im out the back.
Bye-bye.
Not personal.
It's just the kinda fun lovin' crew we are most Tuesdays.
That ended,
when he changed.
How'd you do it?
Started riding to work a few days a week,
eating a lot better,
dropped 20lbs.
That's it,
that simple?
I guess.
Result?
Taking us all to the shed most weeks.
To be clear,
his commute is like 100 miles round trip.
When it gets broken down like that,
kinda makes ya wonder what part of 4:02s hack...
... we can use for inspiration to make our own changes.
---
163.6
7.75 hrs sleep
No Strength Work
20 minutes recovery
30 minutes reading + Journaling
96
N + 1 = ?
May 24, 2024
by TODD BROWN
CAN WE HAVE TOO MUCH GEAR? Is there an excess of anything? of a good thing? Just what is...
... the right amount of stuff?
I'm on the path to N - 1,
and it's freakin me out.
A superlight and aero frame for gravel racing is the cause.
If it works,
if I have 2 sets of wheels,
if I'm very nearly just as fast on the road
if I'm mostly just as comfortable riding gravel...
... I can see saying adios to my gravel and road bikes.
The idea of trading 2 bikes for a Frankenbike is intriguing.
Having less.
Simplifying.
Of course, the moment...
- the weather is dodgy
- I want max performance
- the Frankenbike goes down
... you know I'll be kickin' myself.
Yes, I know this is a firstworld problem and it could be metaphorical of nearly everything in our lives, but...
... that's the point.
How much is enough?
---
162
7.75 hrs sleep
PullUps PushUps Presses
20 minutes recovery
90 minutes reading + Journaling
92
THE PRICE OF BEING COLD
May 23, 2024
by TODD BROWN
IT'S WARMING UP A BIT, but still chilly in the weeeee hours. Normally, I wear less and less as the sun rises earlier and earlier. Not, lately...
... and I think not shivering matters.
I'm not wearing a parka,
still plenty aero.
Just a base layer,
arm warmers,
skull cap.
Yes, a jersey, too.
Keep your mind outta my mirror.
Anyway, what I've noticed is I seem to be riding better because of it.
Am I going against my longstanding tradition of...
... dress for the ride, not the roll out?
Not really.
It's more of a...
... dress for optimal body temp.
This is not intuitive to me.
I'm generally a less is more kinda athlete.
However, this seems to be a more is more.
Good thing, it's a snap to ditch the arm warmers and beanie.
We make our base layers and skull caps out of the same wispy fabric on the front our jerseys. The arm warmers are fleece-lined.
If you're having big temp swings this time of year,
it's worth experimenting with.
---
163.6
7.75 hrs sleep
1 Rip On RaceDay Circuit
20 minutes recovery
90 minutes reading + Journaling
92
HOW TO FIGURE THIS DARN SPORT OUT
May 22, 2024
by TODD BROWN
WE'VE BEEN BINGING YOUTUBE LATELY, learning about all kinds of places to travel, inside scoops on trails we want to explore, the downlow on races...
... it's good, not great.
Watching and reading to learn is like watching someone ride a bike.
Nice.
To learn,
we've got to mount up.
Even that is tricky.
It's new.
The progress will be slow,
the failures many.
The best thing,
is to find someone who's done it.
Learn from them.
Ask questions
Attach to their hip,
and soak it all in.
What is said,
and unsaid.
That goes for anything we want to learn.
When it comes to racing...
... we're here to help.
Click that link,
join the community,
and ask lots of questions.
Being Shy = Being Slower Than You Could Be
---
165.1
8.5 hrs sleep
1 Rip On RaceDay Circuit
20 minutes recovery
60 minutes reading + Journaling
94
A LITTLE SECRET SPEED TIP
May 21, 2024
by TODD BROWN
THE MORNING WRECKING CREW was not what I expected. First, I wanted to skip it. Second, I got shamed into going. Third, I...
... felt pretty darn good.
Not at first.
Going up the driveway to the start stung my legs.
I said Hi,
figuring I'd be off the back in minutes.
But, a funny thing happened on the way up the paceline...
... the legs kinda came around.
By the end, I was setting fast times on all kinds of segments (for me, this year).
Even got a KOM on the Hour of Power segment, post group ride...
... it stood for a 3 minutes.
Then Love Watts uploaded his ride and stole it by 2 seconds.
Which is a lungwinded way to share a little secret...
... very long slow distance can equal speed if done correctly.
Saturday's ride was very long,
also, very steady.
Mostly Zone 2.
Which means I was tired at the end of the day, however...
... my muscles weren't wrecked.
Was it just the throttled effort?
Nope.
While I didn't drink enough post ride, I did get in a pretty good meal right away.
That matters.
Gotta get those muscles to recover.
Had I pushed really hard and gone way deep on the efforts, or fouled up the nutrition, or both, the resultant damage to the ol' legs woulda been much worse.
Instead, it was a remarkable day.
Nowwwwwwww... it's time for a few easy rides before the weekend.
---
165.6
7.75 hrs sleep
No Strength Work
20 minutes recovery
30 minutes reading + Journaling
94
THE DUMBEST DIET EVER
May 20, 2024
by TODD BROWN
I'M LIGHTER THAN I'VE BEEN IN 6 MONTHS. Shocking, since I dropped 3 lbs over the weekend. I've just got to...
... share my secret with the world.
So, you nevereverever do something this dumb.
For the last leg of Saturday's epic quest, I filled up 3 waterbottles, plus a ton of bars in my pack.
Little did I know, we'd be riding for 6 more hours.
That's a good thing, right?
All those supplies.
For sure.
Yes.
One,
giant,
problem.
I barely drank one bottle,
didn't eat any food.
When I finally got indoors,
I didn't eat much,
wasn't thirsty.
And that my fine athletic friends is the absolute dumbest thing we can do...
... racing or not.
Being thirsty,
being hungry,
truly is for dummies.
Training, racing, living,
we need hydration,
We need calories.
---
161.8
8hrs sleep
1 Rip On RaceDay Circuit
30 minutes recovery
60 minutes reading + Journaling
91
WHAT GOOD IS BRAVERY?
May 19, 2024
by TODD BROWN
WHEN I INVITE YOU THRONGS OF READERS, plus all my local riding pals, to do something seemingly impossible, I get a lot of No thanks because...
... who wants to fail?
Nobody.
Oh, except those want the thrill of owning a monumental personal victory.
It takes guts,
perseverance,
and determination...
... to attempt the diabolically divine.
Which is exactly how my friend and fellow sicko Kevin described the adventure.
From the misty shores of dawn at Dana Point,
to the lofty views 8000' above the world at sunset...
... just taking a crack at it says all you need to know about the brave who went us.
And that's the problem.
Bravery can get us in all kinds a trouble.
Like the guys who left before sunrise,
who'd never ridden the route,
who had to perform surgery,
on a bad shifter.
Bravery can also save our baconflavered gel pack...
... by causing us to look at unplanned challenges and say Bring It!
What else was unplanned?
Spencer getting a nail through his tire,
which ripped the rim tape ruining his tubeless set up.
Me knocking my derailler hard enough to massively deform the hanger,
ergo no shifting.
But, when we're determined, we solve the problems...
- So, Michael goes door to door begging for plumbing tape and finds an off-duty plumber
- Wilt, who joined our group along the way, directs me Cyclery USA for a masterful repair
... and we get back on course.
Bravery can give us unwarranted confidence.
While we enjoyed a hamburger, fries and Coke before the final 9 mile climb up a rough and rocky fire road...
... it was warm and we were feeling great.
We rolled out with tons of sunlight,
some windbreakers,
and swagger.
We were ready to conquer the beast.
Figured it would take about two hours.
It was 80 degrees at the bottom.
Four hours later,
in the dark,
42 degrees.
Not the worst...
- We were exhausted
- Freezing
- Hungry
... and LOST!!!!
Our meager headlights,
lack of solid geographical info,
and the mind numbing cold conspired...
... to ruin us.
Some of us were brave.
All were calm and supportive.
To be honest, I was losing touch with rational thinking.
We'd rolled at 5:15AM,
it was now after 10PM...
... and we made about a million reroute decisions the final miles.
I texted Surfergirl,
Drive to Snow Summit,
crank the heater,
bring blankets.
We could see the city lights,
couldn't get there.
Until we did.
Finally we attacked a fast, flowy singletrack...
... like a lumbering, frozen caterpillar.
---
Huuuuuge, thank yous to Surfergirl for awesome swag support...
... and the brave souls who took on the challenge to do something impossible.
I'd never do alone.
We didn't all make it.
Not uncommon.
We all failed our first 2 tries.
To a rider, all are committed to return...
... and conquer!
---
Now that we've completed the Surf N Summit in October and May,
we've determined May is the optimal month.
You're invited to do the impossible with us next year.
Plan accordingly.
---
163.6
6.5hrs sleep
No Strenght Work
0 minutes recovery
0 minutes reading + Journaling
95
IT'S HAPPENING!
May 17, 2024
by TODD BROWN
TOMORROW IS A BIG DAY. It's been just over 5 months since my brain injury. We never took SurfNSummit off the calendar, instead...
... we aimed for that date!
10 of my closest friends - some I've never met - joined the challenge.
I'm so grateful for the support and camaraderie.
It's gonna be a great day.
Anytime we get the buy-in from of group of people who decide to do something epic together it's...
... a lot easier to prep and accomplish something epic.
And, this ain't nothin'...
https://www.strava.com/routes/3220522868121573398
123 miles
16000' of vert
... it's a heckfire motivating.
What are you planning tomorrow,
or in the coming months,
with your besties?
I hope you get it done, and I hope...
... it seems impossible.
---
164
7.5 hrs sleep
Pullups and Pushups Only
20 minutes recovery
60 minutes reading + Journaling
85
THE 5 IMMUTABLE LAWS OF FITNESS
May 16, 2024
by TODD BROWN
IN WORLD WHERE EVERYONE HAS their own truth, it's hard to tell what is really the truth. And, it matters. Truth...
... makes everything clear and easy.
So, let me be as clear as I can be.
These are the 5 laws,
commandments if you will.
- REST. Get plenty of rest. Sleep a lot. Doing less and resting may not make sense to a beginner, but we get it. Right? Sleep is critical.
- GOOD FOOD. Keep it simple. Don't eat sugar or drink alcohol or do drugs. Do eat whole foods, meals where we can identify the ingredients. For example, a steak salad vs a protein bar.
- GO HARD SPARINGLY. We need to have the brutally hard efforts, once or twice a week. That's it. Not every day.
- GO EASY ABUNDANTLY. The rest of our endurance training should be easy and fun and rejuvenating.
- LIFT WEIGHTS. Resistance exercise, heavy weight and low reps, builds power and makes bones strong. I like large muscle groups, primarily pull ups, pushups, and squats.
That's it.
Okay, that's not it.
But, that is the truth and when we get that right...
... we're 95% there.
There, being extremely fit and healthy.
Notice, doing that is practically free...
... just takes some dedication.
---
164.9
8 hrs sleep
1 Rip On RaceDay Circuit
20 minutes recovery
60 minutes reading + Journaling
85
WHY BEGIN WITH THE FINISH IN MIND?
May 15, 2024
by TODD BROWN
THE PATH WORKING BACKWARDS FROM THE START is a strange one. Who the heck walks, runs, rides, swims backwards? Here's a better way...
... begin with the finish in mind.
It's more powerful.
Want to get married?
Date like the winner you know you are.
Want to raise good kids?
Raise 'em like the winner you know you are,
winners they can be.
Want to win a race, set a PR, win the group sprint?
Train like the winner you know you are.
See the finish line clearly, then...
... all we need to do becomes obvious.
Not a mystery.
Not awkward like swimming backwards.
How do you even do that?
Move forward.
---
166
9 hrs sleep
1 Rip On RaceDay Circuit
20 minutes recovery
60 minutes reading + Journaling
85
IS THERE SUCH A THING AS MAGIC WHEELS
May 14, 2024
by TODD BROWN
RIDING WITH LOVE WATTS ON THE ROAD, I'm reminded of how important wheels are. He purchased my supersnazzy, ceramic bearing carbon wheels because I just...
... had to have the latest and greatest.
Off with the rim brake wheels,
on to disc brakes on the fancyshmancy bike.
ENVE 5.6's
I'm glad he got my old wheels vs one of my direct competitors because...
... he rolls away from me any time it's too steep to pedal downhill.
It's annoying.
It bugs me.
I constantly question myself...
... What the heck was I thinking?
And, it gets worse.
The weekly roadride reminder is leaking over into all my wheelsets.
Are they magic?
Or
S-L-O-W?
How to tell?
The lowtech, yet reliable way, is to coast downhill on an windless day and determine which set of wheels is faster.
- Same tire
- Same air pressure
Then, we can go play with
- Tires
- Widths
- Pressures
And, add additional fine tuning via
- Helmet
- Apparel
- Waterbottles
- Cable routing
- Body position
Oh, boy...
... so much fun to be had!
---
By the way, we're just about ready to launch these:
---
166.8
7.5 hrs sleep
Pullups Pushups Squats
20 minutes recovery
60 minutes reading + Journaling
85
TAPERING QUESTIONS
May 13, 2024
by TODD BROWN
IS TAPERING OUR TRAINING ART OR SCIENCE? We've all had the big quest on the calendar, done tons and tons of training, then...
... decided it's time to taper.
Is it enough to just cut the miles?
How much should we cut?
What about intensity?
Oh, the questions we have!
Got an email this morning from Tony, who lives Downunder. He caught Covid two weeks prior to last weekend's A race, thought his event would was wrecked.
Rested completely for a week.
Did a little training the next week.
Smashed the race, setting all kinds of PRs.
Talked to Andy this morning, he was forced off his bike for months after catching a nasty stomach bug and Xterra Worlds last October.
This week he's off to Xterra Nats and feels better than he's felt in years.
I'm not saying we need to get deathly ill or break bones to have our best days ever, but...
... maybe a little more rest would do our bodies good?
---
166.2
9 hrs sleep
1 Rip On RaceDay Circuit
20 minutes recovery
90 minutes reading + Journaling
82
THESE ARE THE BEST RIDES
May 12, 2024
by TODD BROWN
GOOD FORTUNE TO TRAVEL, allowed me to ride a bunch of new terrain, plus explore a new network of trails. This week will be a good reminder...
... of why our favorite routes are so special.
Our most cherished rides are rarely the obscure, remote places.
Those places are great,
but they are missing something.
I'm already excited to do the local Tuesday Morning Wrecking Crew this week.
Why?
I've done it probably 1,000 times.
You'd think once a week for twenty years would lose its luster.
Instead, the times that we...
- cleared the gap on a big jump
- got caught in a snow storm
- made the winning break
- smashed a segment
- made a new friend
... make all the difference.
Take yesterday's adventure.
We have a trail in St. George that Surfergirl loves: Bear Claw Poppy. A gentle climb, and a fast and flowy return. We ride it often when we are passing through.
After an hour with her, I met up with local friend Kevi, to ride a newly accessible canyon.
We pedaled back to his house and I noticed the right rear van tire was deflating.
A piece of metal had sliced on through.
7pm on a Saturday night is not a good time to need a flat repair.
While showering, I thought...
... We're gonna get a miracle.
At the same time, Kevi thought to call an acquaintance who had just sold a string of tire shops.
My new best friend, Jake, grabs his tools and drives 30 minutes to us and fixes the flat in a about 15 minutes.
Amazing.
We were able to make it home by 3:30 am, able to spend Mother's Day at home with kids.
That was a miracle.
The kind of episode we'll remember for years to come...
... every time we ride Bear Claw Poppy.
These rides and routes we know so well become our treasures because...
... that's where many of our best memories exist.
---
166
6.5 hrs sleep
No Strength work
20 minutes recovery
60 minutes reading + Journaling
83
WINNING IS NOT AN OPTION
May 10, 2024
by TODD BROWN
IN ANY COMPETITION, it's possible to define winning as climbing to the top of the podium. The moment we finally pull it all together and...
... look down on those who tried and came up short.
There's a problem.
This isn't the reason we are training and racing.
Sure, every now and never we might find ourselves on one of the podium steps...
... maybe even the top.
We'll get the accompanying congratulations, and rightly soak up the moment.
But, winning?
Conquerer of all comers?
Champion for ever and ever?
Not us.
We know there is always something we could do better and...
... we are endlessly fascinated with our personal pursuit, scoreboard or not.
We want to know...
... what are we capable of accomplishing?
What's next?!!
---
165ish?
10 hrs sleep
Pushups and Presses
0 minutes recovery
60 minutes reading + Journaling
83
HAVE YOU HIT THE WALL OF GRAY?
May 09, 2024
by TODD BROWN
AT THE TOP OF A 90 MINUTE CLIMB, I succumbed to the terrain. Not the steepness, not the wildness of the area. Gravely dirt had turned...
... from bird beaks to baby heads to small boulders.
OK, it was beginning to pitch straight up.
Climbing that stuff in 40 degree weather is easy to do in a jersey and arm warmers.
We're working.
Burning calories.
Creating all kinds of heat.
I stopped,
pulled my KOM Jacket from my back pocket...
... and started bombing back down.
Is this nirvana?
Not a soul around,
tacky, fast single track,
spring's green guard rails.
I came around a bend and saw a massive wall of gray.
Uh oh!
Off the trail,
on to the road,
I pressed harder on the pedals.
Drops of rain,
turned to frozen rain,
which turned to balls of hail...
... good thing I wore my most wholey, air-cooled helmet.
The icecream-type headache became...
... Crud, this could be bad.
I snagged a PR on this slight downhill bike trail, I've ridden dozens of times.
Nobody was out.
Duh!
Moral of the story?
Shift happens...
... get used to it, everything will be easier.
---
165ish?
9 hrs sleep
No strength work
0 minutes recovery
90 minutes reading + Journaling
85
THE GOOD THING ABOUT BEING GOOD
May 08, 2024
by TODD BROWN
MY BROTHER-IN-LAW WAS A LEGIT CAT 2 ROADIE during peak road cycling days of late 80's, early 90's. Had I known that...
... I would have given him the thumbs up a lot sooner.
Who care's if they're happy together?
I've got someone to ride with at the family reunion.
Now, he's a good runner...
... because she's a good runner.
They do trailrunner things together.
Which means he's now merely a good cyclist.
That's the good thing about being an dedicated endurance athlete, with a little training...
... we can be good at just about any endurance activity we choose.
Not at the top of our potential, but in his case...
... the top of the relationship potential, by enduring together.
---
165ish?
8 hrs sleep
Pullups Pushups Airsquats
0 minutes recovery
30 minutes reading + Journaling
85
JUST COMMIT, AND QUIT
May 07, 2024
by TODD BROWN
ONE OF MY PALS has been out of the game for a while. Fitness dropped way down, and waist expanded somewhat out. He's back, and...
... he needs a kick in the lycra.
His words...
... I made the big climb 20 seconds faster this week, just need to ditch my blubber now.
So, I gave him the honest truth.
Stop eating bread and sugar.
He hemmed and hawed, admitting either one of those to evils where his kryptonite.
It's really simple...
... just commit, and quit.
This morning, I read about a 99 year old man who is still remarkably active. He had this to say about health...
... I weigh myself every morning, it's the best indicator of health. If I'm up a few pounds, I cut back my intake for a few days.
---
165ish?
9 hrs sleep
Pullups Pushups Airsquats
0 minutes recovery
90 minutes reading + Journaling
86
WILL AI MAKE US SLOWER?
May 06, 2024
by TODD BROWN
IT'S GOT AI! Yeah, AI will write your term paper. Set up your training plan for you. Of course, it will drive your car for you. And...
... make us slower.
At everything.
How does AI drive our cars?
It learns.
It learns to read the road,
calculate effects of weather,
anticipate the actions of other drivers.
Which means we don't,
or if we did once have the skill we start to lose it.
Take riding singletrack for instance.
Climbing it's not to challenging unless there are rocks and switchbacks.
We're going slow.
We have the time to make all the calculations necessary to ascend without putting our feet down.
When we turn around, it's all the same data coming at us but a lot faster.
One of two things will happen:
- We'll get behind on the calculations, panic and crash
- We'll slip into a state of flow
When we are in flow...
- We relax
- Things slow down
- We easily go much faster
... that is a beautiful feeling.
---
165ish?
8 hrs sleep
Pullups Pushups Airsquats
0 minutes recovery
320 minutes reading + Journaling
85
UNFORGIVING NATURE
May 05, 2024
by TODD BROWN
WHEN THE TEMPERATURE DROPPED and the frozen rain turned to snow I realized staying warm could be an issue. I hustled back to the cabin because...
... nature is unforgiving.
I got back.
Cold.
The heat was on,
all was good.
Until the heater quit!
We crash.
We bleed.
We heal.
Hopefully we learn and remember things like...
- at high altitude it can always snow
- on rough terrain keep our bodies loose, fluid
- breaking down in a remote area takes longer to get back
... being prepared with gear, fuel and skills matter.
Nature is definitely unforgiving...
,.. all the more reason for us to be forgiving with each other.
165ish?
8 hrs sleep
Pullups Pushups Airsquats
0 minutes recovery
320 minutes reading + Journaling
85
HOW TO CURE TRAINING BURNOUT
May 04, 2024
by TODD BROWN
AFTER TEN WEEKS FOCUSED ON BUILDING BACK SOME FITNESS, I was feeling quite burned out. We're two weeks away from the Surf N Summit...
... not the time to quit training.
The last few days have been just what the doctor ordered.
- No agenda
- No plan or route or group
- No focussing on the computer readings
- Yes, let's explore a new area
Fast, slow, long, short, easy, hard.
Mountain biking is the perfect antidote for me.
It's not what I'll be racing this summer,
or needing for the 120 miles and 16000' of vert of the upcoming challenge.
Just fun and playful.
Still riding.
Still spinning.
Still filling the lungs with air,
and the legs with lactic acid.
But, with some jumps and berms and slides mixed in.
Burned out?
Change it up.
---
165ish?
8.5 hrs sleep
No Strength work
0 minutes recovery
60 minutes reading + Journaling
87
HOW TO PRETEND IT’S NOT A BIKE VACATION.
May 03, 2024
by TODD BROWN
THE FIRST RULE OF BRINGING THE BIKE on a vacation is key. It’s not hiding it the back of the van or car, and it’s not saying…
… I’ll only ride if the amazing doll house tour falls through.
Rule No. 1: Make sure the important stuff is the priority.
Today, that meant a 3.5 mile hike out to Observation Point.
Fully appreciate it’s awesomeness.
Hike back 3.5 miles,
loving it.
Even if you have a nice blister brewing,
because you never hike or wear these shoes.
Follow that up with plans to grill up some dinner at sunset.
Once everything is taken care of…
… totally cool to check out the sweet local single track.
Exactly how my day went.
Perfect.
The single is a new addition the land here near my grandpa's cabin, which is the only reason a lugged the bike up here...
... to give it a more thorough inspection in the morning.
"May the 4th be with you"
---
The view down into Zion Canyon
One of my favorite things is my folding fire pit. Folds down, easy to travel with.
Found a place to do pull ups.
---
165ish?
9 hrs sleep
Pullups Pushups Airsquats
0 minutes recovery
120 minutes reading + Journaling
86
SOME RIDES ARE MORE EXPENSIVE THAN OTHERS
May 02, 2024
by TODD BROWN
I SHOULD HAVE TAKEN IT AS A SIGN OF THINGS TO COME. I’d just crushed my phone in the van’s door jamb. Ouch. But, not as big as the ouch that precedes…
… Is my bike okay?
And, too think, I was really enjoying a playful moment on challenging single track in Southern Utah.
Feeling good,
confident,
and fast.
Shoulda stayed humble,
cautious,
aware.
Going down a rocky ledge, my front wheel caught in a hole.
The bike stopped.
I arced high through the air.
We both landed among the jagged boulders.
Nothing on me was broken.
A few tears in my fuselage.
In flight, I’d been hyper aware of my recovering cranium.
Surfergirl got to see it all.
We laughed…
… It’s only a flesh wound!
Back at the trailhead, loading my bike into the van, I noticed the cracked seat stay.
It had taken a direct hit.
Cracked halfway through.
First day of our trip.
Ugh.
Drove straight to O’Reilly Autoparts.
This is gonna sound stupid, but ya got anything to repair carbon?
Like carbon fiber?
Just like that.
We’ll let’s see what JB Weld has.
Music to my ears.
I know JB Weld can fix a cracked radiator.
Tomorrow, I’ll see how their carbon repair formula holds up.
Wish us luck.
---
165.3
6 hrs sleep
No strength work today
0 minutes recovery
10 minutes reading + Journaling
88
DO YOU HAVE ATOMIC HABITS
Apr 30, 2024
by TODD BROWN
IN ATOMIC HABITS, the great James Clear, made a point about how to write a best-selling book. He's sold 15,000,000 copies to date. His directive?...
... Be the book.
The point isn't that we should quit our day jobs and write a book,
though that would be a good excuse to ride, run and swim all day long.
However, as I think of my miraculous progress since coming out of ICU in January...
... two things are pretty obvious.
- I'm basically following my own protocol from The 30-Day Rip On RaceDay Challenge.
- I've made a few updates since I wrote the content for the challenge
For example, for the last 10 weeks I've been in the base-building phase.
It's gone pretty well...
- Fitness is up
- Weight is coming down
... but I have lots of top-end to recover.
True power has been offline since the last races of the previous year.
How am I going to get that back?
How did I build the base?
What are next steps?
Since I'm being the book,
I think I ought to write the book....
... take all the content, update it and put it in book form.
To do it right, I think I need a huge challenge.
Something ridiculous,
that would be a real test.
A reason,
a Why?
Something you might even want to get in on.
I'm not sure what it is yet.
But, it's percolating.
Stay tuned as the rehab continues.
---
165.8
7.5 hrs sleep
PullUps and PushUps and Dead Lifts
20 minutes recovery
90 minutes reading + Journaling
89
TAKING TIME TO RIDE FAST
Apr 29, 2024
by TODD BROWN
TO BE FASTER THAN 99% of the competition, we need to value our 1%. Or, maybe several 1%s. Assuming we sleep for 8 hours, Do you?...
... we have 960 waking minutes.
One measly 1% block of our waking hours is 9.6 minutes.
What can we do with 1% of our day to get faster?
- Chop and prep a fresh salad
- Stretch
- A massage or Hypervolt session
- Meditate
- Clean and lube our chains
- Check our tires and brake pads
- PushUps and PullUps and Squats
Most of the things, like those above, we can do in less than 10 minutes...
... yet, we act like it'll take hours.
I do.
Maybe you don't.
It's not a question of if we have the time to get faster, but...
... will we use what we have correctly?
---
166
8 hrs sleep
PullUps and PushUps and Dead Lifts
20 minutes recovery
90 minutes reading + Journaling
86
MOMENTUM IS EVERYTHING
Apr 28, 2024
by TODD BROWN
IT'S NOT THAT WE NEGLECT MOMENTUM, it's that we often don't respect it enough. As the great Sir Isaac Newton said, A bike in motion will stay in motion unless...
... acted upon by an outside force.
In other words, our legs move us forward, everything else...
... conspires to slow us down.
Everything.
Take turns.
Being able to carry our momentum through a turn means we spend less energy exiting the turn and getting back up to speed.
If we're really good,
we might make those behind work much harder.
If we're unskilled,
we spend all kinds of energy struggling to catch back on.
We get worn down by momentum suckers.
Remember, the corollary is Our parked bike will stay parked unless...
... acted upon by us.
---
166
8 hrs sleep
PullUps and PushUps and Dead Lifts
20 minutes recovery
120 minutes reading + Journaling
87
I DO NOT THINK YOU KNOW THE MEANING OF THAT ZONE
Apr 27, 2024
by TODD BROWN
THERE ARE FEW GUARANTEES IN LIFE. One, however, is a lock. Invite your veryfast friends to do a recon ride where everybody is "committed" to ride zone two. Then...
... let the mayhem unfold.
Here's the bad and the good of it.
I felt bad right away.
Yes, I was suffering, sure.
But I was really feeling bad for all the suckers like me who thought this would be chill with a few efforts.
Instead, the first three hours...
... was one massive effort.
- 248 watts normalized power
- Average HR 150 bpm
- 3000' elevation gain
Probably nothing for you,
definitely something for me.
The gravel roads are shift right now.
Ruts all over the place,
stutter bumps everywhere else.
Fortunately, I decided to do some tire pressure testing today.
I aired down.
26 lbs vs my normal 30 up front.
28 lbs vs my normal 32 in back.
I rimmed out a handful of times, both wheels.
Mainly sharp edges or rocks.
Tires held up great - Conti Terra Speed 45s.
I think I can go lower.
No doubt when the trails are as nasty as they are it is muchmuch faster.
I also tested having breakfast before riding.
What?
Yeah, true.
I usually wake up at the last second and eat as soon as I start riding.
This morning, I was so excited I woke with tons of time.
A full hour.
I fired up a bowl of oatmeal,
dropped in frozen blueberries,
plus macadamia nuts for some fat.
It stayed down great.
Shocking given the hideous zone too-dang-fast we were pushing.
Definitely going to try that again because I felt really good.
That's it...
... hope your weekend is epic.
---
---
165.1
7.5 hrs sleep
PullUps and PushUps only
20 minutes recovery
120 minutes reading + Journaling
89 (fitness still down 30% from last year, and darn happy to be back at it)
HOW DO YOU STACK UP?
Apr 26, 2024
by TODD BROWN
BEING A COMMITTED ATHLETE pays all kinds of dividends. Which is cool. What's cooler is deconstructing what we do and...
... seeing how we stack up.
Not against each other.
Just riding
or running
or swimming
won't do it.
For example, we also...
- Eat
- Sleep
- Maintain our equipment
- Study the latest info
- Might have a coach
- Make sure we have proper fit of all our gear
- Fine tune our body mechanics
- Get as aero as possible
- Test hardware
- Train with other committed athletes
- Challenge ourselves, long and short-term
- Have our "day jobs" squared away and thriving
- Prioritize family and friends
... and all that plus a lot more stacks,
compounds and
combines.
What can we add, refine, improve so we are truly...
... Ready To Rip On RaceDay.
...
By the way, I'm getting ready to launch dog tags with one of our sayings on one side and personal info on the other.
Would you like to know when they are ready?
---
165.5
8.5 hrs sleep
PullUps and PushUps only
20 minutes recovery
120 minutes reading + Journaling
82
IN A MOOD FOR VIOLENCE
Apr 25, 2024
by TODD BROWN
IT'S BEEN JUST OVER TWO MONTHS since being able to start training after my mishap. Prior to that, it was 6 weeks off the bike or anything but walking...
... my fitness was zip.
Why do base at all?
Because I was effectively starting from zero.
Sure, I had decades of consistent riding, running, etc. But, I couldn't just jump right back into it.
I needed to give my body a break...
... and a chance to recalibrate.
It's been fun.
I've been able to do some group rides...
... hanging on, then getting dropped.
Base training is good for that, for building the aerobic engine.
It's not good for putting a sting into our efforts...
... or responding in kind.
That only comes from...
- Intervals
- Racing
... there's no other way.
The racing could be the kind where we pin a number on, spicy group rides, or getting after PRs.
The intervals, well there's a million ways to flog ourselves doing those.
In short,
we gotta do the explosive efforts.
There's no way around it.
It's not for everyone.
Only those who want to find out what they're really capable of.
Me, I'm targeting two days a week for the carnage.
Tuesdays.
Saturdays.
The key to success will be...
... showing up fresh, in a mood for violence.
---
165.1
9 hrs sleep
1 Rip On RaceDay Circuit
20 minutes recovery
120 minutes reading + Journaling
83
JUST BELIEVE THIS ONE FACT
Apr 24, 2024
by TODD BROWN
THERE ARE ALL KINDS OF THEORIES: The Big Bang, Evolution, Creationism, even The Simulation. No matter which one, if any, you subscribe to...
... one fact remains.
This body is the only one we got.
I dunno why people treat 'em so badly.
Heck I've done plenty of bad myself.
But, there's nothing like racing to keep me on track.
Even just racing myself,
my times.
No matter what your beliefs...
... these bodies do their best when we eat clean.
Of course, there are a million beliefs on what that entails.
I keep it simple.
- No processed foods
- As much fresh veggies and berries as possible
- Plenty of protein
- Plenty of water
That's my belief of what actually works...
... and I think it's a fact.
Because every day we are building our bodies, it's important to remember...
... Every Day Is RaceDay.
---
167.1
8 hrs Sleep
1 Rip On RaceDay Circuit
10 minutes recovery
90 minutes reading + Journaling
83
WITH ALL THY FITNESS, GET...
Apr 23, 2024
by TODD BROWN
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?
Apr 22, 2024
by TODD BROWN
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
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