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GETTING HIGH
TRAINING AT SEA LEVEL is no way to prepare for high elevation activities. Sure we have extra oxygen to go hard, which is always nice. But, it'd be even nicer...
... to be able to rip when high.
Which begs the question...
... why am I working so darn hard, putting out so little power?
Nah, that's obvious.
Kinda.
90 minutes into the ride today,
we'd been ripping up Big Mountain Pass (f'real).
Challenging?
Yes.
Wheezing?
Yes.
Gapped?
Indeed.
Here's the rill dill...
... even though the power is relatively low,
the breathing is labored.
Which presents a realhonesttogoodness truth...
- breathing too hard
- not thinking 100% clearly
- focusing on staying on pace
... it's hard to stay on top of the hydration and nutrition at altitude significantly above our normal.
We, me especially, gotta force it.
Another important consideration at high elevations...
... it's better to pace on HR than PWR.
===
165ish, no scale
7.5ish hours sleep
690ish anti-oxidant level, no scanner
√ Upper Body: push ups, pull ups, gripper, heel and toe raises
√ Lower Body: ATG squats and split squats
83/71/12 per Strava - very rested
What I'm reading: Feeling Is The Secret, by Neville Goddard
https://www.strava.com/athletes/10248
>
SETTLING...
THE IDEA OF SETTLING, for most of us, is repulsive. We'd never do that because our standards are too high...
... or, so we think.
Because we don't know better.
Welp,
today I realized
I've totally been settling.
While we do have trails to ride near home...
- skinny single track with rain ruts
- weeds elbow high
- punch climbs
... it's nothing like Utah..
Today, outside of Kamas was incredible.
My pals, PViddy and TimmyV, had been telling me it was great up here.
But, c'mon...
- smooth, fast and flowy
- adorned with greenery and trees
- berms so perfect the suspension compresses as you no-brake it
... expertly engineered trials.
Waywaywaywayway better than my home trails.
Once we know we're settling the only question is...
... what are we gonna do about it?
===
165ish, no scale
8ish hours sleep
690ish anti-oxidant level, no scanner
no Upper Body: push ups, pull ups, gripper, heel and toe raises
no Lower Body: ATG squats and split squats
82/61/21 per Strava - very rested
What I'm reading: How To Fail At Almost Anything and Still Win Big, by Scott Adams
https://www.strava.com/athletes/10248
>
A GOOD BREAK
TAKING TIME OFF can be restorative. Sometimes it's on purpose, other times its an unplanned forced situation. Either way...
... we're anxious to get back at it.
Like right now.
Being that I was committed to be all in at the biz conference...
... I skipped the last few days.
Including the typical epic Saturday.
Everything feels really good except my gut, which is feeling quite bloated...
... after lots of good food.
I suppose that's part of the anxiety, not...
- the drop in fitness
- the packed on pounds
- the connecting with the crew
... the sensation of being a caged animal.
Some might caution,
don't over do it.
A fair warning if working back from an injury.
But, this belly is yellin' at me,
get after it,
right now.
Can't wait to start shedding and shredding manana.
(I've got 10 days to turn it around before BWR UT)
===
165ish, no scale
78ish hours sleep
690ish anti-oxidant level, no scanner
no Upper Body: push ups, pull ups, gripper, heel and toe raises
no Lower Body: ATG squats and split squats
83/63/20 per Strava - very rested
What I'm reading: How To Fail At Almost Anything and Still Win Big, by Scott Adams
>
AI DRIVEN?
AI could be all it's cracked up to be, if we can only learn how to use it to our benefit. But, new things can be...
... a challenge to learn.
Even scary.
One of the take aways on day 3 of I Do Epic was regarding AI,
and it got me thinking about racing...
... because as we say, Racing is life!.
My grand takeaway is AI's ability to deliver what we are looking for has much to do with regarding the prompts.
For example, knowing what you know about me...
... create a training program as if you were Javier Sola
Just like us at a race,
AI needs its head screwed on straight in order to deliver.
And a proper prompt is the starting point.
Making it human...
... what is the main prompt driving our training?
===
165ish, no scale
7.5ish hours sleep
690ish anti-oxidant level, no scanner
no Upper Body: push ups, pull ups, gripper, heel and toe raises
no Lower Body: ATG squats and split squats
85/73/12 per Strava
What I'm reading: How To Fail At Almost Anything and Still Win Big, by Scott Adams
https://www.strava.com/athletes/10248
>
WE CALL IT SPOOKED
THE UNMISTAKABLE ENERGY of the start line can be overwhelming for the uninitiated. We feel it the moment we arrive at an event, and when we line up the vibe can take us...
... from confident and courageous to literal shaking.
Plans melting.
Rather than the controlled missile launch we'd imagined, we are overcome by the complete chaos of undirected explosions.
And, that's okay,
until we want a different outcome.
On Day 2 of I Do Epic, we spent much the day in a massive barn learning how a master horse trainer teaches and guides the beasts with energy vs force.
Demonstrating the animal's sensitivity to each other in the herd as well as to us humans, as we approached and worked with the horses.
Thankfully, the inanimate endurance tools we depend on...
- bicycles
- helmets
- shoes
... cannot sense our moods or energy.
Can you imagine mounting a spooked bicycle?
I've often wondered how I am able to reach a place of calm and certainty with hundreds, sometimes thousands, of my "closest friends"...
... so close to losing it?
I don't have a good answer other than...
- a safe race
- an unleashing of the training put in
- finishing knowing there was nothing left in the tank
... experience and expectation.
But, the old cowboy did share one nugget that really resonated with me...
... We create what we anticipate.
===
165ish, no scale
8ish hours sleep
690ish anti-oxidant level, no scanner
no Upper Body: push ups, pull ups, gripper, heel and toe raises
no Lower Body: ATG squats and split squats
87/84/3 per Strava
What I'm reading: How To Fail At Almost Anything and Still Win Big, by Scott Adams
https://www.strava.com/athletes/10248
>
START WHERE YOU ARE
TRAVEL BRINGS IT'S OWN CHALLENGES when it comes to maintaining our fitness. Will we have time, will there be space, do we have the equipment...
... will we even want to?
Have the energy?
When I signed up for I Do Epic Live in the hinterlands of Idaho, I figured we'd be starting early and ending late so...
- 27 hours
- 380 miles
- 27000' of vert
... I made sure I'd put in a large training block prior.
Taking a break made sense, but...
... a funny thing happened when I woke up.
I had two and half hours to kill,
while situated on the shore of the Snake river,
with a lovely and lonely gravel road echoing my vibe.
My original plan was out...
- a long walk
- a ton of push ups
- a million air squats
... a quick and glorious spin was in.
===
165ish, no scale
7.5ish hours sleep
690ish anti-oxidant level, no scanner
no Upper Body: push ups, pull ups, gripper, heel and toe raises
no Lower Body: ATG squats and split squats
89/97/-8 per Strava
What I'm reading: How To Fail At Almost Anything and Still Win Big, by Scott Adams
https://www.strava.com/athletes/10248
>
I WANTED TO STOP SO BAD
GETTING AFTER IT for a long period of time can be a beautiful thing, if we are in the right mindset and our bodies are prepared...
... and we're used to it.
Even addicting.
But, if our head's not into it,
our bodies not prepped,
it's been a while...
... quitting looks might tasty.
Like today.
There we were, riding up one of the most beautiful climbs in Utah, the Alpine Loop...
- few cars on the road
- perfect spring weather
- forever views up into the snowpack
... a coupla dudes riding a good fast tempo.
And, about 45 minutes in...
... I wanted to pull over.
Have a smoke, errr bite of my bar,
dip my toes in the stream.
It would have been so easy,
and lovely.
Which is why I didn't do it.
Because I know from experience pushing through these moments is...
... what it takes to finish anything strong.
Well, and the reward of a chocolate chip cookie at Sundance...
... would be that much sweeter.
===
165.8/12.7%
7ish hours sleep
690 anti-oxidant level
no Upper Body: push ups, pull ups, gripper, heel and toe raises
no Lower Body: ATG squats and split squats
91/107/-17 per Strava
What I'm reading: How To Fail At Almost Anything and Still Win Big, by Scott Adams
https://www.strava.com/athletes/10248
>
THE OTHER CROSSTRAINING
IF WE'RE IN A RELATIONSHIP of any kind we're most likely going to be exposed to activities which don't perfectly align with...
... our primary objective.
Got it?
Yeah, we get it.
The thingaboutitis...
... it's usually more than okay.
Surfergirl loves to hike.
Any time we're roadtripping and I'm in a hurry to get to the beddown...
... she's plotting a once in a life time hike.
Like today,
just after 6pm
3 hours from our destination...
... we absolutely had to hike Kolob canyon for no less than 2 hours!
Yes, that's an explanation point because...
... old diesels need their beauty sleep
Her "reward" for this detour is me stretching out while she drives, which I'm pretty sure...
... she purposely fakes like she's tired and unnecessarily jerks the wheel so I'll get behind it.
While I have to admit the hike was outstanding, and served to remind me that I should do some regular hiking to prepare for the potential to be hiking at Leadville...
...it's pretty clear I have not properly trained her on driving in a relaxing and soothing manner nor bowing down to the needs of her old man's sleep.
===
165.8/12.7%
7.5ish hours sleep
690 anti-oxidant level
√ Upper Body: push ups, pull ups, gripper, heel and toe raises
√ Lower Body: ATG squats and split squats
no Stretches
88/98/-9 per Strava
What I'm reading: How To Fail At Almost Anything and Still Win Big, by Scott Adams
>
BECAUSE I ASKED...
MEMORIAL DAY IS A BUSY ONE around here. All kinds of people out enjoying the day: runnin, bikin, swimmin, surfin, paddlin...
... things were chaotic.
I got a late start.
Preferring to get some work knocked and start prepping the van for our road trip...
... I slipped out just past noon.
There is a steep hill above a picturesque beach that attracts locals, nonlocals and everyone in between.
At the top, I saw an older woman lugging two chairs for her and her ancient father.
Normally, I'd just wiggle around them and the rest and go on about my day...
... but I remembered.
Hi there, can I help you with those chairs?
Oh, yes, please.
Leaned my bike on a palm tree.
Let's go down a little bit more, where it's a little flatter.
C'mon dad, over here.
This looks pretty good.
Thank you.
No problem.
How did you know we needed help, nobody else noticed?
Oh, I prayed I'd be useful today.
With that, I was off on a lovely tour of the southern part of our county...
... pavement, gravel roads and single track.
You're probably thinking Nice virtue signal Todd...
... to which I'll say, thinking of others is not my default or my strong suit.
I have to work at getting my heart to be fully functional.
===
165.8/12.7%
8.5ish hours sleep
690 anti-oxidant level
√ Upper Body: push ups, pull ups, gripper, heel and toe raises
√ Lower Body: ATG squats and split squats
√ Stretches
91/113/-22 per Strava
https://www.strava.com/athletes/10248
>
THE RANDOMNESS OF PROGRESS
NICHING DOWN is a legit way to go about maximizing results. We study the experts, learn all we can, put it into practice. The goal is...
... supreme mastery.
But, is narrow and deep the only way to get it done?
The best way?
Personally, I think I've learned more studying endurance athletes and coaches from other sports than I have focusing on bike racing.
Maybe, probably, there is more literature and research available.
Here are a few of my favorites
- running - Born To Run, Christopher McDougall
- triathlon - anything by Phil Maffetone
- swimming - Total Immersion Method, Terry Laughlin
- natural fitness - Natural Born Heroes, Christopher McDougall
... because they introduced me to new ways of thinking about endurance and fitness.
Bringing in randomness to our experience...
- events
- people
- travel
... can deliver game-changing progress hacks.
If we'll just open our ears, eyes, hearts.
===
165.8/12.7%
7.5ish hours sleep
690 anti-oxidant level
√ Upper Body: push ups, pull ups, gripper, heel and toe raises
√ Lower Body: ATG squats and split squats
√ Stretches
88/99/-11 per Strava
>
AFTER TAKING SEVERAL READINGS
SIMULATING OUR 'A' EVENTS months in advance can be quite revealing, in bad...
... and good ways.
Once, isn't enough.
Every weekend is too much.
It's not a damned if we do,
damned if we don't situation.
More like a...
- damn?
- damn!
- hot damn!
... outcome.
With that in mind I turned to Grok to help me assess today's simulation because...
- what happens if I cut ballast?
- what workouts would improve my time?
- are there supplements that aid lung function at altitude?
... AI is damn fine when it comes to crunching numbers.
Because I'm a true and proud supernerd...
- 2 previous attempts in last 7 years
- body weight on those days
- power numbers as well
... I have the data, going back years.
I put Grok to work...
- I can improve
- I'm in a pretty good place already
- This is gonna be a heckuva lotta fun
... and came out with what I already sensed.
Grok thinks I can beat my previous PR,
which seems absolutely ludicrous...
... mainly because I have a lot of higher value things I want to accomplish this summer.
This is a typical use of AI for me...
- confirm/test/explore what's possible
- learn how to do things I can't figure out
- assist in leveraging my tiny helmet covered bean's processing power
... are you using AI to evaluate and make moves?
As the great Wille Nelson sings...
... After taking several readings I'm surprised to find my mind's (and body) still fairly sound.
===
167/12.7% oof!
7.5ish hours sleep
630 anti-oxidant level
no Upper Body: push ups, pull ups, gripper, heel and toe raises
no Lower Body: ATG squats and split squats
√ Stretches
90/114/-24 per Strava went kinda deep today
https://www.strava.com/athletes/10248
>
IT'S A LONE WOLF'S WORLD
NO MATTER HOW MANY friends are planning to do the A event with us, regardless of how many weekends we link up to train together...
... the bulk of our efforts are alone.
Unseen.
By nearly everybody, except that neighbor who we pass by at the same...
... godforbidden time each dark morning.
We're on the hunt...
- miles
- skills
- fortitude
... for more.
And even when we do link up, if we're truly committed...
... we might breakup, or off.
For example, I'm committed to ride a spritely tempo between all the worthy climbs tomorrow...
... where I'll move into the bottom to mid-threshold.
Because that's gonna be my pace at the A race,
and I've really got to train it now,
to maintain it then.
So, yeah, 7 miles up the climb I'll probably be alone...
... just like I'll most likely be on raceday.
Which is why I'm working on this jersey to where in in Leadville.
Personally, I feel like an inspirational, personalized jersey is good for...
... a 1-2% increase in performance.
If you're of the same persuasion...
- super aero jersey
- amazing imported Italian fabrics
- no minimum order required, make just 1
... go here: https://pedalindustries.com/pages/start-a-project
===
165.6/12.7% (time to start trimming blubber)
8.5ish hours sleep
630 anti-oxidant level
no Upper Body: push ups, pull ups, gripper, heel and toe raises
no Lower Body: ATG squats and split squats
√ Stretches
85/82/2 per Strava (time to bump these numbers up)
https://www.strava.com/athletes/10248
>
13 WEEKS SHOULD BE ENOUGH
AT SOME POINT, the training for the A event has gotta get real. Sure we have our base miles just because we are base-ically addicted, but...
... that's not gonna cut it.
Gotta get specific.
As of this moment, I'm 13 weeks out from starting the Leadville Trail 100.
It'll be my 8th time.
While I know the drill, I also know...
... I'm nowhere near ready.
Haven't done an hour long climb...
... since I don't know when.
Haven't ridden over 5 hours since October.
Haven't ridden my MTB more than twice a week in ages...
... haven't
haven't
haven't
haven't
haven't.
Equally overwhelming and energizing...
... the challenge is elephant-sized.
And, I'm gonna attack it one mile at a time.
===
164.6/12.5%
8.5ish hours sleep
630 anti-oxidant level
√ Upper Body: push ups, pull ups, gripper, heel and toe raises
√ Lower Body: ATG squats and split squats
√ Stretches
86/89/-4 per Strava
>
STRETCH GOALS
STRETCHING seems to go in and out of popularity. When, how long, which moves are a essential...
... and that's not counting yoga and pilates.
Where to start?
That's a good question.
I'm no expert, which is why I check in with my physical therapy pal, Scott, from time to time.
Mostly when I'm miserable
or injured.
Which got me thinking.
The last couple of days my bike fit felt like it had changed...
... which is impossible, right?
Then, I thought...
... could my body have changed somehow?
Thinking back on my many visits with Scott...
... and how stretches had fixed various aches and debilitating pains.
It hit me like a ton of lycra!
I haven't been stretching regularly,
at all.
Got back at it this morning...
... dang, I'm stiff!
But, guess what...
... the bike fit felt back to awesome.
Stretch goals are the kind that have us reaching to our limits to accomplish what seems nigh impossible...
... I like setting those.
New/old stretch goal...
... stretch every night as part of my shutdown sequence.
===
163.6/12.5%
7.5ish hours sleep
680 anti-oxidant level
no Upper Body: push ups, pull ups, gripper, heel and toe raises
√ Lower Body: ATG squats and split squats
√ Stretches
86/91/-6 per Strava
https://www.strava.com/athletes/10248
>
WHAT MASTERING THE BASICS LOOKS LIKE
THE VERY BEST PROS have mastered the basics. From techniques to tools, from sleeping to sprinting. They have it...
... all down cold.
How do we know?
Because at the very the very best are still practicing the basics...
... only the output is at a much higher level.
Duh!
Yeah, I know.
But, the real question is are we chasing...
- fads
- trends
- shiny objects
... or working diligently on mastering the basics?
===
163.6/12.5%
7.5ish hours sleep
630 anti-oxidant level
√ Upper Body: push ups, pull ups, gripper, heel and toe raises
√ Lower Body: ATG squats and split squats
85/83/1 per Strava
https://www.strava.com/athletes/10248
>
FROM FLOOR TO CEILING
BUILDING FITNESS can appear to be a mystery to the uninitiated. For the reasons, holding onto it is illusive. And losing it...
... downright easy.
It's a shame.
If the unwashed simply established a floor...
- a minimum daily commitment
- built over weeks
- and months
... they'd find their ceiling to be nearly limitless.
Instead, they get the bug or come clean with their naked selves...
... and progress rapidly for a short season.
Get thrown off track,
and start over.
We know different.
Our floor maybe is simple as getting outta bed and kitting up...
... knowing it's easy to get out the front door at that point.
After that, it's just a matter of raising the floor...
... to see how high we can fly.
Things I think about while riding zone two for 2 hours...
... because that was my floor today.
And, I always ride on Mondays.
===
165.6/12.7%
8ish hours sleep
580 anti-oxidant level
√ Upper Body: push ups, pull ups, gripper, heel and toe raises
√ Lower Body: ATG squats and split squats
86/90/-4 per Strava
https://www.strava.com/athletes/10248
>
PRISONS WE CHOOSE TO LIVE INSIDE
>
HOW FAR SHOULD WE TAKE OUR BRO-SCIENCE?
ONCE WE FIGURE OUT the gear and products that work for our bodies, it's, honestly, just amazing. It fits. It works. And we stick with it...
... because we rip.
Easy.
We don't want to change.
That can be a problem if what we love goes out of stock or worse...
... out of production all together.
A few years back, when Wahoo acquired Speedplay they dumped my tried and MTB pedals.
The Frogs.
Had I known, I'd have purchased at least 10 pair of pedals and probably 100 sets of cleats.
To my horror, I logged on and learned the sadsad news.
No mas.
When I woke and realized I was out of my favorite carb mix today...
- water
- plain ol' sugar
- and Liquid IV for flavor and electrolytes
... well, yeah, I took a stab a making my own.
You should witnessed the...
- disgust
- concern
- warnings
... from the crew when we stopped to refill our bottles midride.
I shared my mix was 4 tablespoons of sugar...
- you're gonna get diabetes
- go into a coma
- die early
... I could only laugh.
Just what exactly do you think is in your favorite powder or gel?
I got the idea from an ultra-trail runner I follow on YouTube.
He'd wanted to experiment and discovered how sucrose...
- quickly absorbed glucose
- more slowly absorbed fructose
... breaks down in the small intestine.
It's a 1:1 ration,
most high end mixes are 1:.8.
Ever look at the ingredients of what you're drinking?
My 4 very level tablespoons = 50 grams of carbohydrate.
But, isn't that gonna kill ya?
It's about the same as a can of Coke,
or a couple of candy bars.
So, yes, it will absolutely...
- crush our health
- give us that orange with 4 toothpicks look
- and lead to all kinds of degenerative diseases
... unless we are ripping and burning it up.
That 50 grams is about 50% of what I consume per hour...
... when getting after it.
How'd it work over 3 bottles?
Flawlessly.
Gonna test full strength this week.
This is bro-science...
... so take it with a literal and proverbial grain of salt.
===
166/12.7%
8ish hours sleep
660 anti-oxidant level
√ Upper Body: push ups, pull ups, gripper, heel and toe raises
√ Lower Body: ATG squats and split squats
85/88/-3 per Strava
>
FIRST (TASTE OF) BLOOD
WE'RE LIKE WILD ANIMALS. Once we get the first taste of adrenalin, charging through the countryside...
... with reckless abandon.
We're hooked.
The thingaboutitis...
... we gotta get that first taste.
16 years ago, my pal Dr. Jeff couldn't keep from...
... slobbering all over me.
About gravel riding.
You would love it.
Seems kinda lame.
Trust me.
Tell me why.
Well, it'a a combination of two things you love: road and mtb.
And it's fun?
Oh yes!
It took me 5 years to finally see a signal...
- steel
- heavy
- leather bags
... a lonely gravel bike on sale at the local bike shop.
I thought it was radical to ride the tires at such low pressure...
- 38mm
- 60 lbs
- with tubes
... now I'm on tubeless carbon hoops, rolling 18 up front 20 in the back.
So much has improved!
For the first year or more I rode gravel alone...
... like a lunatic in the wild.
It took 5 more years till a few of us were getting together...
... and another 3ish to do what we did today.
Ruckus URBN GRVL group rides.
In town for the weekend, Jeff joined us for today's masterpiece...
... I'm not sure he made the connection on the impact he's had on us.
===
165.6/12.5%
7.5ish hours sleep
6200 anti-oxidant level
no Upper Body: push ups, pull ups, gripper, heel and toe raises
√ Lower Body: ATG squats and split squats
88/101/-14 per Strava
https://www.strava.com/athletes/10248
>
STOP BEING MEDIUM
THERE'S A REASON so many of us struggle to improve. Especially the newest of us...
... doing all we can to hang on.
Never improving.
I heard it said so well and succinctly today by one of my fave running coaches, the great Fred Duncan.
The question how much work we can survive in one session, it's...
- hard
- easy
- hard, again
... how many high quality outputs can we stack over weeks and months and years?
If we aren't resting, active-recovering we can't go hard enough on our hard days to see any improvement...
... we become really excellent at medium.
And, stay there.
Which is fine, if you're into that sorta thing.
But, I know you're not.
Which brings up today's ride...
- 23 miles
- ave HR 93
- ave PWR 102
... we did the impossible.
I say impossible because it's nearly impossible to get a group of athletes together and not start pushing...
... we pulled it off by setting the tone ahead of time.
The BRO ride is a super easy conversational cruiser...
... because bros need bro time.
Before slaying it on the weekend.
If you want to do a deeper dive on Fred's post it's here: https://x.com/Fred__Duncan/status/2055274916199502322?s=20
===
164.6/12.5%
7.5ish hours sleep
580 anti-oxidant level
√ Upper Body: push ups, pull ups, gripper, heel and toe raises
√ Lower Body: ATG squats and split squats
83/75/8 per Strava
https://www.strava.com/athletes/10248
>
ZONE TWO MUCH
ANYBODY CAN RIDE ZONE 2. It's easy. Zone 1 is easy. Coasting is easier. The trick is...
... to stay there.
For a long time.
The past few months I've been doing my Z2 on the mountain bike,
on kinda steep trails.
Not spinning,
a lot of torque...
... then completely off when descending.
Which is somewhat easier than what I did today...
- keeping on the pedals
- with high cadence
- limited coasting
... Zone 2 on mainly flat, with a few rollers.
Turns out 2:80 spend doing...
- 90 minutes Z2
- 31 min Z1
- 9 min z3
... is it's own kinda hard.
1261 calories burned ain't nothing.
The mental game to stay at a given pace and basically never stop pedaling...
... regardless of the terrain.
I know you zwifties are wanting to mock me,
and I'm totally down with how much harder
it can be on a trainer.
I get it.
The real point is this kind of training...
... is extremely effective at building physical and mental endurance.
===
165.2/12.4%
8ish hours sleep
630 anti-oxidant level
√ Upper Body: push ups, pull ups, gripper, heel and toe raises
√ Lower Body: ATG squats and split squats
85/83/1 per Strava
https://www.strava.com/athletes/10248
>
THE EMOTIONAL ROLLERCOASTER OF MID-WEEK RACING
MID-WEEK RACING has been around for ages and continues to endure because it's great training, fun to bring the community together...
... and get in some ripping intensity.
400 showed up to race Over The Hump last night.
A very healthy number of age group competitors...
... ready to battle.
I've missed the last two seasons,
so it was exciting to finally make it out.
I entered Elite 45+ looking to see how I'd rate.
Warming up,
I saw a lot of friends.
But, I was missing one.
My pal Eric was senselessly killed last year while riding his bike early in the morning, by a druggy.
After a decade of racing together...
- bro hugging each week
- seeing his babies grow up
- and turn into fine little racers
... there was a hole in my heart.
On the start line,
the energy was high,
the confidence eager.
We shot out.
I maneuvered leading into the first single track,
thinking okay this feels right.
There was only one solid climb,
20 minutes of redlining.
From leading,
to wheezing,
to 7th.
Ouch!
The downhill was a couple of miles long,
and it felt good - even PRd it.
Sliding out onto the double track,
I could see 5th and 6th,
and closed the gap.
Two of the three of us were pulling hard back to the finish line.
Just as we're about to hit the final single track before the finish,
we're caught by some of the guys we'd dropped.
At the same time,
we enter the tight turns we merge with the Beginners and Sport racers.
It's not pretty.
Some of us give the slower riders space,
others mob through.
I go from 5th to 8th.
Frustrated.
Upset about getting beat by the dude who wasn't pulling with us.
Finishing,
I stormed off.
Not my finest moment.
After a recovery drink and some spinning...
- reveling in my anger
- knowing it would motivate me
- looking forward to some specific training
... I realized how great it is to be racing.
Once I'd changed into my tshirt and jeans, I had time to reflect...
- we live in a free and prosperous country
- have the time and energy for mid-week racing
- I'm feeling 100% recovered from my TBI, while Eric is riding in the heavens and his family navigates life without him.
... and be extremely grateful.
===
165.2/12.4%
8ish hours sleep
590 anti-oxidant level
√ Upper Body: push ups, pull ups, gripper, heel and toe raises
√ Lower Body: ATG squats and split squats
85/83/1 per Strava
https://www.strava.com/athletes/10248
>
CONSISTENCY IS BORING AND...
THERE'S BEEN A LOT OF CHATTER on the interwebs regarding what happens by simply being consistent. What is often left out is the biggest battle...
... which must be won.
Boredom.
That's what the naysayers are thinking as we head out into the morning sunrise doing the unfathomable.
Sure, it can be monotonous to do the same workout over and over.
But, we aren't newbs or drones and know how to counter that by mixing it up, and socializing with likeminded beasts.
With unholy motivation we focus...
... on the rewards.
Months and years later,
we're nothing like the person we started out as.
Consistency might look boring to an outsider, but...
... we know it's lethal.
===
165.6/12.6%
7.5ish hours sleep
710 anti-oxidant level
√ Upper Body: push ups, pull ups, gripper, heel and toe raises
no Lower Body: ATG squats and split squats
84/80/-4 per Strava
https://www.strava.com/athletes/10248
>
DANGEROUS ENCOUNTERS
THERE'S DANGER just crossing the street. But, people do it and a lot more because it's part of life. We, on the other hand...
... like to raise the stakes.
Ignoring the warnings.
For years, I have casually read the signs regarding mountain lions and rattle snakes on our local trails and all over the western US.
In the process I've...
- a close up encounter with a big cat
- run over many sunbathing snakes
- stared down coyotes
... had one real scare and many thrills.
The cat was the most shocking.
I thought I was seeing a large loping coyote way up the gravel road.
Not uncommon.
Keep going.
Kept seeing as elevation changed.
Rounded a corner only to see a giant cat perpendicular to the road.
Staring at me.
Didn't do what you're supposed to do...
- stand your ground
- make yourself look bigger
... back pedaled and ripped up a single track, braking to make the turn at the top.
Went back to that spot many, many times,
raced up that hill as fast as possible...
... never came close to needing to brake to make the turn at the top.
That my friends is living.
===
165.6/12.6%
7.5ish hours sleep
710 anti-oxidant level
√ Upper Body: push ups, pull ups, gripper, heel and toe raises
no Lower Body: ATG squats and split squats
84/80/4 per Strava
https://www.strava.com/athletes/10248
>
TIMING
TIMING IS EVERYTHING, and there is so much to be timed when it comes to racing. To time anything to perfection necessitates...
... starting very early.
Ultimately, requiring less energy.
We saw this today at the Giro.
The winning sprinter producing fewer watts than 2nd or 3rd place...
- 1480w
- 1870w
- 1580w
... making it look easy(er).
Because he timed his acceleration perfectly.
Not unlike sprinting for the line, the great Scott Adams stated...
... the secret to success is energy management.
Which helped me lean into doing my best and most important work early in the day when I'm most alert and creative.
What else...
- workouts
- relationships
- spiritual exploits
... can we improve with better timing?
===
165.2/12.6%
7ish hours sleep
680 anti-oxidant level
√ Upper Body: push ups, pull ups, gripper, heel and toe raises
√ Lower Body: ATG squats and split squats
85/87/-2 per Strava
>
BLAME IT ON THE DONUT
STAYING ON TOP OF THE RECOVERY is super easy to skip. Especially, if we are really on top of it...
... day after day.
We're rested.
When the opportunity presents itself to overdo it...
... we do it.
We think we'll be fine.
We aren't going to do die, but...
... we will be less than fine.
Like today.
After shortchanging myself on sleep two nights in a row,
getting talked into more than easy spinning,
skipping the hyper-ice sessions...
... all variables I couldashoulda controlled,
I suffered today.
The sting of ripping,
felt stale and suffocating.
When looked back on the data...
- on trails I've ridden
- raced up
- stomped
... I actually set some PRs.
The difference when between being fatigued vs fresh is stark...
... longfaced-droopy vs JUBILANT.
Eventually, I succumbed to the efforts,
pulling the plug halfway up a steepytechy...
... and limped to the donut shop.
Where, after a few moments and calories and water I miraculously...
... felt very fauxfresh!
===
165.2/12.6%
7ish hours sleep
6500 anti-oxidant level
no Upper Body: push ups, pull ups, gripper, heel and toe raises
no Lower Body: ATG squats and split squats
87/100/-13 per Strava
https://www.strava.com/athletes/10248
>
BRO!
ALL RACING AND TRAINING ain't the way to do it. The ubersuccessful connect with others on a deeper level, it's the glue we need...
... to help us hold it all together.
Not the training and racing.
Life.
Some say getting out and getting after is...
... cheap therapy.
I won't argue with that.
Getting out, and away, for a conversational workout...
... can be life changing.
Lifesaving.
But, we already know that.
Most of our friends don't,
or don't make the time,
or have the friendship.
Which got me out on the road way earlier than I wanted to today,
because I knew my pal had been traveling a ton,
and could squeeze in a ride.
And got me thinking...
- early start
- easy terrain
- all bikes welcome
... why not create a BRO ride?
Details in the image.
(Surfergirl has had this going with the Trail Angels for decades).
===
165.6/12.6%
7.5ish hours sleep
580 anti-oxidant level
no Upper Body: push ups, pull ups, gripper, heel and toe raises
no Lower Body: ATG squats and split squats
85/84/0 per Strava
https://www.strava.com/athletes/10248
>
BEST EFFORTS OSCILLATE
DOING OUR BEST. We hear from the time we take our first steps, through our teens, into adulthood. Then we preach it...
... to anyone who will listen.
Because it works.
As the great Tony Horton used to say on the P90X videos...
.. do your best, and forget the rest.
It's a legit way to live, except...
... our best oscillates.
We can get better at our best...
... is there anything more exciting than knowing that?
I found a fun features on Strava today.
The Best Efforts Power Curve has a little box we can check and...
... Show Estimated FTP.
The last 6 weeks I've been pretty dialed.
According to the app I've raced FTP 10 watts.
The feedback is helpful.
Knowing we can improve...
... is a devine gift.
===
165.6/12.6%
7ish hours sleep
680 anti-oxidant level
√ Upper Body: push ups, pull ups, gripper, heel and toe raises
no Lower Body: ATG squats and split squats
86/91/-5 per Strava
https://www.strava.com/athletes/10248
>
GO BIG, PUNK!
THROWING THE GEARS TO THE BIG RING used to be much more of a thing. With the advent of 13-speed, not so much. Lot's of 1x drivetrains...
... making things simpler.
Better...
- lighter
- more aero
- cleaner look
... depends on the use case.
MTB started it all,
can't even buy one with 2x.
Gravel bikes are mostly there,
some 2x systems.
Road and TT have special use for 1x.
Track and BMX have always kept it clean and simple.
Anyway, there I was this morning doing my dawgawn bestest to try and recapture my PR from Jan 2026 on a segment called Pain Cave because...
... who wants to just cruse home after hammerin'?
And it dawned on me...
... back in Jan I forced myself to stay in the big ring all the way up the steeps.
Did it work?
Kinda.
Knocked 2:47 off of last week's tepid attempt...
... still 48 seconds off the PR.
I looked back at my scale logs...
... I'm 2 lbs heavier, .5% higher in body fat.
Then my weight training...
... I'm doing a lot more leg work Sunday and Monday.
Probably not a great way to prep for Wednesday.
Lastly I looked at time spent in Zone 4 or above...
... 48 min in Jan vs 49 min today.
I'll take another cracky at it...
- come in lighter
- more rested
- caffeinated
... attacking with punk blazing style.
Check 'em out: https://pedalindustries.com/collections/pedal-punk-collection
===
165.6/12.6%
8ish hours sleep
710 anti-oxidant level
no Upper Body: push ups, pull ups, gripper, heel and toe raises
√ Lower Body: ATG squats and split squats
86/92/-7 per Strava
https://www.strava.com/athletes/10248
>
THE SUPER SUCCESSFUL DIET THAT IS POTENTIALLY KILLING OUR POTENTIAL
THERE ARE A LOT OF SUCCESSFUL plans to decrease our extra ballast. Perhaps the most powerful is one that we rarely actually apply to getting lean...
... yet allow to dictate our ultimate potential.
Case in point.
Eat the same meal, day after day...
... we'll get sick of it.
Eat less.
Waste away.
Lose muscle.
It's just a fact.
Yet, we do that same thing...
- same group rides
- same strength work
- same A race targeted
... with so much of our activities.
The inertia against improvement is overwhelming.
We can't do more,
become more.
We stall,
or worse,
we give it all up.
And why not?
It's become boring.
However, who can blame even the most monk-like amongst us who pack on the pounds because...
... there are so many amazing food choices to be had.
These days, living in any kind of a city, even the smallest, there can be found really creative and fun dining experiences.
We can eat more,
yes, become more.
Maybe not the more we are looking for.
If we're really going to reach new heights...
- new groups
- new strength work
- new A races targeted
... we must mix it up.
PS this applies to everything: love, family, business, sprituality.
===
164.6/12.6%
8ish hours sleep
720 anti-oxidant level
√ Upper Body: push ups, pull ups, gripper, heel and toe raises
√ Lower Body: ATG squats and split squats
84/80/3 per Strava
https://www.strava.com/athletes/10248
>
WHY COACHING IS MAGICAL?
REACHING OUT TO THOSE we think are in the know is pretty common practice. We can glean a lot. Getting serious about outcomes and...
... hiring a coach is next level.
#worth-it
I was thinking about this because last week I had two different people reach out to me about training questions.
Asking for my input.
Here's the dill.
For the most part a coach...
... isn't going to wave a wand and fix us.
What we're really paying a coach to do is...
... to tell us what we don't want to hear and hold us accountable.
It's rarely a question of knowing what to do.
Much more a question of willingness to do it.
And, ya know, when you're payin' for it...
... it does magically work.
(and, I heckuvalot faster than wingin' it)
===
166/12.7%
8ish hours sleep
730 anti-oxidant level
√ Upper Body: push ups, pull ups, gripper, heel and toe raises
√ Lower Body: ATG squats and split squats
85/87/-2 per Strava
https://www.strava.com/athletes/10248
>
MASTERY OF THIS LAW = MASTERY ON RACEDAY
THERE IS AN UNDERAPPRECIATED MIRACLE all racers experience, yet often fail to recognize or implement in everyday life. If we did...
... who knows what we could accomplish.
Parkinson's Law.
Regardless of the distance or event...
... given a set of parameters,
a cohort of competitors,
we go faster.
Nobody signs up for a marathon with the idea of finishing...
... When I get around to it.
We laser in on the distance, time required, prep like mad...
... and execute.
Parkinson's Law...
... Work expands so as to fill the time available for its completion.
We know this because on the week of the A race...
... we magically get all our work down days early so we can travel and chill before the big event.
The gun goes off and...
... amazingly, produce heretofore unknown abilities setting PRs and often hitting or exceeding our goal finish times.
Getting our workdays wrapped up within 8-10 hours was burned into our brains through the school system.
It's a tough habit to break.
Accepting a reasonable output during those same hours is mollifying...
... but, uninspiring.
Dramatically shrinking the time to finish the race or project...
Massively expanding the output...
Defying Parkinson's law...
... should be our nature in all we do.
===
164.6/12.6%
8ish hours sleep
670 anti-oxidant level
√ Upper Body: push ups, pull ups, gripper, heel and toe raises
√ Lower Body: ATG squats and split squats
85/89/-4 per Strava
>
MISSLE LOCK
BEING IN THE DRAFT is such a wonderful feeling. We slot in and feel ourselves get sucked along at...
... a dramatically reduced effort.
It's slight at first.
Just like when we lose it...
... we slowly come uncoupled until suddenly we're on our own.
So it was on this morning's ride to the ride.
Me and my pals, jamming up the coast.
I bombed down a sizable hill in front,
shot up the other side,
they slingshot on by.
And the gap just starts opening wider and wider.
It was too early to be burning matches.
I made the prudent choice,
flicked my safety cover...
... and acquired missile lock.
It took 5 or so minutes of a measured effort, but then I closed enough to start to feel the draft...
... it's like the radar going from beeping to a solid tone.
Target acquired,
detonation imminent.
The rest of the ride would be much of the same...
... alternating attacks trying to drop each other.
I'd learned my lesson,
stayed locked and loaded the rest of the ride.
As a reward to ourselves,
we honed in on Parlor Donuts.
===
166.2/12.7%
7.5ish hours sleep
710 anti-oxidant level
no Upper Body: push ups, pull ups, gripper, heel and toe raises
noLower Body: ATG squats and split squats
87/103/-16 per Strava
https://www.strava.com/athletes/10248
>
THE EPIC SUMMER TRAINING
WHELP, IT'S THAT TIME A YEAR when most of us have/will have/should have/ better have something to train for this summer. Otherwise...
... what's the point of living?
Going all summer without a goal is just okay.
So, let me just tantalize you with something insane,
dare I say the best gravel ride in SoCal.
Dana Point to Big Bear...
- about 50% gravel
- 50% of the pavement is bike trail
- leaving from the sand, summiting before sunset
... qualifies as epic.
Kinda far,
120 miles.
Kinda climby,
14,409'.
Kinda memorable,
nothing like gittin' 'er done with friends.
This will be our 5th year/6th running (2 attempts in '21).
The basic layout is...
- dinner at my place Friday night
- 5am official start on Saturday
- dinner in Big Bear
... leaving just before sunrise, finishing before sunset.
Click on it to see videos and pics.
I'll be posting more.
Put it on thy calendar: 10.10.26
Check my stats... we weren't killin' ourselves, click to go to ride.
===
166/12.7%
8ish hours sleep
610 anti-oxidant level
√ Upper Body: push ups, pull ups, gripper, heel and toe raises
√ Lower Body: ATG squats and split squats
83/80/3 per Strava
https://www.strava.com/athletes/10248
>
WHAT IS STRONG?
WE HEAR IT said of others. We make the comment ourselves, too. It seams so natural until we think about it, that it's...
... being said of endurance athletes.
_____ is riding/running/swimming strong!
Huh?
We're mainly scrawny.
So what does Strong mean then...
- big fitness?
- big muscles?
... things I think about while zonetwoing out.
If it's just a muscle thing, does it mean because they are actually stronger...
... it's just easier for them to generate X than it is for the rest of us?
If it's a VO2 Max thing, does it mean they aren't any stronger...
... it's just not as taxing for them at X effort as it is for the rest of us?
Truthfully, this conversation with myself when I was doing...
- all out 10 second sprints
- atg weighted squats
- box jumps
... throughout the week.
===
166/12.7%
89ish hours sleep
750 anti-oxidant level
√ Upper Body: 80 push ups, 20 pull ups, gripper, heel and toe raises
√ Lower Body: 80 ATG squats and split squats
84/86/-2 per Strava
>
DAMNED IF...
SOME WORKOUTS are better than others. There are those when we just don't wanna do. And those when we're really feeling it...
... that c'mon LFG feeling.
What to do?
Or not.
Like today.
We'd already hit it pretty hard...
- bursts up in the 600W range
- plenty in the 400s
- rest in 300s
... not sure that qualifies as overunders.
At the end of that hellish 35 minutes,
we head directly to a segment called Pain Cave.
I didn't want to do it,
already feelin' smoked.
Told BBB I was just gonna cruise it.
But, you know how that can go.
I looked down and I was doing 380 watts up the final push and you were disappearing.
Since he said that, I thought maybe it wasn't a bad effort.
Numbers don't lie.
24 min today vs 20 min in January (a PR).
What's the benefit of doing it then?
I'll tell ya...
... to get fired up for next week.
LFG!
===
165/12.6%
7ish hours sleep
610 anti-oxidant level
no Upper Body: 20 push ups, 5 pull ups, gripper, heel and toe raises
yes Lower Body: 80 ATG squats and split squats
85/89/-5 per Strava
https://www.strava.com/athletes/10248
>
WOULD YOU RATHER...
THE ENDURANCE WORLD is vast and exciting. So many ways to test our mettle, against others and, more importantly...
... against ourselves.
We must choose one.
Focus.
Go for our own greatness.
So, which would it be...
- Tour de France Champion
- Ironman sub-8 hours at Kona
- Boston Marathon sub-2:05
... that would be personally most satisfying?
Or for you...
- Downhill World Champion
- Unbound Champion
- Leadville 100 sub-6 hours
... dirty racers.
Doesn't have to be any of those, but whatever it is...
... why aren't we 100% committed to making it happen?
This trip ain't gonna last forevah.
===
165.4/12.7%
7.ish hours sleep
640 anti-oxidant level
√ Upper Body: 20 push ups, 5 pull ups, gripper, heel and toe raises
no Lower Body: 40 ATG squats and split squats
83/81/2 per Strava
https://www.strava.com/athletes/10248
>
WHY CONSISTENCY COUNTS
IT ALL ADDS UP. Every effort we make contributes to our pot of fitness, and while the ones half-@$$ don't deplete...
... they just don't get us where we want to be.
As quick.
Which is nothing compared to skipping.
Or quitting.
We're reminded of that every day when we're out and about seeing people of our generation.
It's like looking in the mirror and seeing what could have been...
... kind of a George Bailey thing.
This is why we say Every Day Is RaceDay.
===
164.4/12.6%
7.5ish hours sleep
670 anti-oxidant level
√ Upper Body: 40 push ups, 20 pull ups, gripper, heel and toe raises
√ Lower Body: 40 ATG squats and split squats
85/93/-8 per Strava
https://www.strava.com/athletes/10248
>
19 TAKEAWAYS FROM LBL
THERE WAS A BIG SHOWDOWN at Liege-Bastogne-Liege, the reigning unbeatable king vs the French teenage sensation vs the previous two-time winner...
... and I have some thoughts on that.
Not just that they swept the podium.
Firstoff, there was/is/will be a lot of chatter about...
... a 19 year old coming for the king of July, this July.
Some say too, young...
... should be holding him back.
To which I can only point to two other 19 year olds,
who didn't wait for their time,
their turn.
The very terrifying Mike Tyson,
knocking out everyone who dared.
Cooper Flagg who the critics claimed to be overrated,
before becoming the first teen to score 50 points in the NBA.
Paul Seixas has something more in common with the Tyson and Flagg,
the same quality Pogacar had when he came outta nowhere...
- which I find lacking in Remco, and so many others
... at 19, they were/are all having a lot of fun,
in love with the sport.
Simple.
Pure.
There's something beautiful and endearing to their approach,
we might lean into a little more.
===
164.4/12.6%
7ish hours sleep
650 anti-oxidant level
√ Upper Body: 80 push ups, 20 pull ups, gripper, heel and toe raises
√ Lower Body: 80 ATG squats and split squats
84/84/-1 per Strava
https://www.strava.com/athletes/10248
>
JUST HOW MANY CODES CAN WE CRACK?
THE ENDURANCE ATHLET'S JOURNEY is endlessly fascinating, as continually learn more about what we are capable of. Add to that, the constant flow of new information...
... we are constantly cracking new codes.
That's funstuff!
I tried a new one today.
After years, and I mean decades when I say years, of my tried and true formula....
- 1 bottle per hour
- 3-400 calories per bottle
- under extreme training or racing
... I tried something new.
Yesterday, I was exposed to an old thought via the TrainerRoad podcast...
- drink water, when thirsty
- ingest carbs via gels or food
- increase carbs towards end of the effort
... which seemed very new, to me.
My main impetus for trying it out today was that a week ago at Sea Otter I started to feel very bloated...
... almost nauseous the last 90 minutes.
It was a real struggle,
and it sucked.
So, today I put it to the test on a ripping 4.5 hour ride...
- drank only 2 bottles
- got a little hungry last hour - didn't bring enough
- put out better numbers than I have all year, including racing
... I felt lighter, dare I say spry?
Def worth more testing.
===
165.2/12.6%
7.5ish hours sleep
670 anti-oxidant level
no Upper Body: 20 push ups, 5 pull ups, gripper, heel and toe raises
no Lower Body: 60 ATG squats and split squats
86/97/-12 per Strava
https://www.strava.com/athletes/10248
>
A WEIRD AND INCREDIBLE OFFSHOOT OF LEG DAY
MAKING LEG DAY a regular thing is something some of us do in the "offseason" and few of us do year round because...
... that's just the way it's done.
What if it's wrong?
Since I've been extra committed to hitting the legs 2-3 times a week...
- with weights
- without weights
- super snappy, max sprints
... I've noticed something marvelous.
It's becoming harder and harder to back it down,
and do the spinny Z1 stuff.
Plus...
... threshold efforts are feeling easier and easier.
Why would that be?
I might just be getting stronger, but I think it's more like...
... it just feels so good to feel the burn.
===
163.4/12.6%
8ish hours sleep
670 anti-oxidant level
√ Upper Body: 20 push ups, 5 pull ups, gripper, heel and toe raises
no Lower Body: 60 ATG squats and split squats
81/72/9 per Strava (feeling mostly recovered from Sea Otter)
https://www.strava.com/athletes/10248
>
ONE THING NOT TO EASE UP ON WHEN TAPERING
THE GOOD NEWS ABOUT CONFLICTING INFORMATION is that it means most competitors are conflicted about any number of approaches to maximum fitness. Whether that be training...
... or on raceday.
Tapering matters.
We know we should rest.
Just what does that mean?
Here's what works for me, and why.
I cut back the volume, but...
... I never cut off the intensity.
Cutting back the volume lets my body recover and repair,
the fatigue melts away.
Putting out short bursts of race pace in the final 7-10 days...
- 10-30 second efforts
- at 80-100% of max
- then super easy
... keeps my muscles, tendons and brain primed for action.
You might find that conflicting,
test it and figure it out,
for you.
===
164.6/12.7%
7.5ish hours sleep
690 anti-oxidant level
√ Upper Body: 60 push ups, 15 pull ups, gripper, heel and toe raises
√ Lower Body: 60 ATG squats and split squats
82/74/8 per Strava
https://www.strava.com/athletes/10248
>
THE TOOL KIT
HEADING OUT INTO THE GREAT OUTDOORS we often carry tools of some sort. Usually, the basics. Sometimes more. Depends on...
... how crazy things could get.
Risks we are taking.
But, why do we do that?
We aren't planning to have a breakdown.
Yet, we know shift happens.
It's happened before,
gonna happen again.
The point isn't that we are expecting failure,
we are planning for success.
No matter what comes our way...
... we'll git 'er done.
===
163.8
7.5ish hours sleep
700 anti-oxidant level
√ Upper Body: 80 push ups, 20 pull ups, gripper, heel and toe raises
√ Lower Body: 80 ATG squats and split squats
83/77/5 per Strava
https://www.strava.com/athletes/10248
>
DOES THIS MAKE MY BUTT LOOK BIG?
ADDING ANY NEW EXERCISE or movement often reacquaints us with muscles we didn't know we had, mainly because we've neglected to...
... engage them in meaningful ways.
We're sore.
My latest has been a pain in my arse.
Literally.
After my PT said I need to thoroughly stretch my legs with ATG (ass to grass) squats...
... I got started.
'cause I'm obedient as heck when it comes to my body's performance.
I used to do 'em.
In fact, back then...
- they don't bend over
- they lower down with legs
- to a full squat and make it look easy and natural
... I remembered seeing the little kids pick stuff up.
Anyway,
I'm back at it.
Started doing...
- a few ATG air squats
- to sets of 20 after 20 pushups
- to doing them with a 35 lb kettle bell
... and guess where I feel it most?
Los glutes.
Guess what is one of our biggest muscles,
and if engaged with a proper bike fit,
can develop all kindsa power?
Los glutes.
It's bringing me back to high school when the girl I was crushing on came up from behind in the hallway outside English class and pinched my butt...
... whispering Nice @$$.
Ah, the glory days!
Maybe I'll get it back, lol...
... at least a touch of the onthebike power?
===
165.6
9ish hours sleep
640 anti-oxidant level
√ Upper Body: 40 push ups, 10 pull ups, gripper, heel and toe raises
√ Lower Body: 40 ATG squats and split squats
82/71/10 per Strava
https://www.strava.com/athletes/10248
>
THE PROJECT AND THE SYSTEM
THE IDEA THAT WE CAN HAVE a system to help us achieve a goal is a mighty fine way to approach any objective. Then, it's just a matter of...
... figuring out the inputs.
After we define the project.
It's looking like this summer is going to be...
- executing our biz plan
- planning a giant family reunion
- and being around for our latest grandchild's arrival
... while hacking Project Leadville.
Without training like a maniac.
By putting a system place,
I can take reasonable action each day...
... knowing I'll arrive according to plan.
Since my bike is already set...
- continue to build strength with sprints and weights
- get back to 2022's svelteness
- fix the everplaguing bike fit
... it's a matter of getting my body ready.
That should allow me to achieve Project Leadville:
- have fun and great energy daily
- put down a sub-9 time at Leadville this year
- stay on track for my very long-term goal of sub-9 at 70
... while keeping the main things - family and business - the main things.
There is a caveat to this kind of systems based action...
- Podiums are nearly impossible to predict
- PRs much easier manage and way more fun to chase after
... it works better for achieving PRs than podiums.
(I'm starting to wonder if I'll every write a complete sentence or an actual paragraph ever again. What is happening to my grammar?)
===
168 (gotta drop 10lbs)
9ish hours sleep
650 anti-oxidant level
√ Upper Body: 80 push ups, 20 pull ups, gripper, heel and toe raises
√ Lower Body: 80 body weight squats and split squats
82/71/11 per Strava (there's no way this is accurate, I'm still wrecked from Sea Otter)
https://www.strava.com/athletes/10248
>
HUNGOVER AND LOVING IT
AFTER THE 'A' EVENT, nearly always comes some sort of hangover. Whether it's mission failure, mission meh...
... or mission accomplished.
Excess is inevitable.
For me that means doing whatever Surfergirl wants to do.
Rather than collapsing on the couch...
... like most Saturdays.
Instead, we drove the opposite direction of home...
- walked the length of the beautiful cove
- picked up insanely good pizza
- 16" not 9", cuz hungry
... to beautiful Carmel.
Followed by 3.5 hours of driving so we could wake when literallyworldfamous
Old West Cinnamon Rolls opened.
Then, 4 more hours on the road...
... cuz the lady likes to detour at the beach stops.
Arrive home,
unload.
Enjoy surprise visit and dinner with daughter and grandson...
... and, finally, collapse on the couch.
(normally, I love Monday morning... not sure about this one.)
===
167ish
6.5ish hours sleep
550 anti-oxidant level
no Upper Body: 20 push ups, 5 pull ups, gripper, heel and toe raises
no Lower Body: body weight squats and split squats
83/76/7 per Strava
https://www.strava.com/athletes/10248
>
SEA OTTER 2026: THE PLAN WAS...
THERE ARE FIGHTERS and there are wannabe fighters. We all identify with every type because at some point we've been there...
... battling our competitors and our minds.
Executing the plan,
get into Leadville.
But, as the great Mike Tyson sagely said...
... Everyone has a plan until they get punched in the mouth.
Which is what the start of every race always feels like.
Today, was no different.
5-4-3-2-1 and we're all redlined hitting the opening climb...
... aiming to enter the single track at the top leading, or right there.
Because after that, the next 5 miles are very difficult to pass.
Too narrow.
And, there's lots of passing to be done as we generally roll up on the group that started ahead pretty quickly.
During the first 5 miles...
- Me
- Dean
- and Greg
... our podium was pretty much set.
We traded pulls that first lap,
and entered the second and final lap on the same time.
Here is where I had to make a decision...
- Greg was distanced just a bit
- Dean seemed to be slightly struggling
- The Ol' Diesel was feeling pretty good
... race for the podium or for a good time?
They are different things.
I decided to just ride my pace.
A gap slowly opened,
then, a lot.
I couldn't see them.
Just settled in.
Stayed on top of my nutrition,
kept the pace at tempo or above...
... as much as I could.
20 minutes later,
Dean, that crafty sunnavagun,
was closing on a longish climb.
Race for the podium or stay on pace?
I stayed on pace,
the gap opened back up...
... and I kept my helmet on a swivel the rest of the way in.
Let me just pause for a moment and reflect on how good it felt to be out on my bike and riding well. It had been a rough last couple of days on several fronts, and this morning...
... I just wasn't feelin' it.
Surfergirl sensed it.
You okay?
I dunno.
You're gunna do great.
Not sure I care.
Some days are like that,
sometimes it's on raceday
sometimes it's on workday
sometimes on familyday.
We always have a choice...
... to buckle up and fight
or not.
I'm glad I did.
All went according to plan, except like a newb I neglected to look at the time I should be shooting for: sub 5:10.
5:11
FTW.
I'll gladly take that and the gold coin allowing me entry in Leadville.
===
165ish
7ish hours sleep
680 anti-oxidant level
no Upper Body: 20 push ups, 5 pull ups, gripper, heel and toe raises
no Lower Body: body weight squats and split squats
85/88/-3 per Strava
>
ANDALE PUES
WE MADE IT TO LAGUNA SECA raceway. Checked in, got the race plate, twisties, and free t-shirt...
... then, the pass.
Big bucks, for Surfergirl's pass to walk into expo area,
which she was determined to do.
As the best support crew ever...
... she wanted to see the start/finish and feedzone area.
Proper.
I got in fir free because, I'm a racer.
My mission was to see...
- Andrew, director of marketing at Cervelo
- Ard, owner/founder of Kogel bearings
... a few new customers.
That was fun,
so was running into a bunch of friends...
... which is one of the best parts of being part of a community for a long time.
Once we got to the start/finish area...
- who is your main competition?
- I dunno who's coming.
- when will you come through for second lap?
- around 11-11:15 (2.5ish hours after start)
- which kit are you going to wear?
- something bright to match those crazy shoes
... she peppered with me with the usual questions.
We're ready.
Andale pues!
===
165ish
8ish hours sleep
680 anti-oxidant level
no Upper Body: 20 push ups, 5 pull ups, gripper, heel and toe raises
no Lower Body: body weight squats and split squats
81/62/19 per Strava (someone's tapered)
https://www.strava.com/athletes/10248
>
TRAVELIN' TO RACES HAS IT'S BENI'S AND CHALLY'S
GETTING OUT THE DOOR for local meet up is raceday in miniature. It's still easy to forget the bottles/gloves/shoes or arrive late...
... even for the practiced.
The horror!
A lot of infoolencers will post and vlog...
- terrain
- protocols
- equipment set up
... about the event itself.
Which got me thinking...
- where to stay
- restaurants
- travel mode
... a race travel channel would be cool.
For Sea Otter, I always look forward to breaking up the six hour drive.
It's about 3 hours to Buelton, a little more if you take the scenic route outside of Santa Barabara used by Tour of California...
... and stop in Solvang because your trophy wife wants to.
Why?
Because it's Solvang.
What are we going to do?
It's Solvang.
The Flying Flags RV park has been my layover for like eight years...
- resor-style pools
- Industrials shepherd's pie is insane
- Ellen's Danish Pancake House fueling Saturday's race.
... since Zone2 turned me on to it.
After years of overselling it, I finally got Surfergirl to join me.
Laguna Seca or bust!
===
165/12.6% (wanted to be a lot lighter - oh well)
7.5ish hours sleep
680 anti-oxidant level
√ Upper Body: 20 push ups, 5 pull ups, gripper, heel and toe raises
no Lower Body: body weight squats and split squats
83/68/14 per Strava (someone's tapered)
https://www.strava.com/athletes/10248
>
DOWNLOADS AND CHECKLISTS
COURSE KNOWLEDGE is a big deal. We need more than just a good idea of how far we've come, and how far we still have to go...
... when it comes to our pacing.
It pays to know.
As early as possible, we study...
- distance
- elevation
- feed zones
... what's on tap for the big day.
4 years ago at Sea Otter, I was pretty sure I was leading the race...
... daring to think I was gunna win it.
Then this dude comes flying by.
What age group are you?
Same as you.
Where'd you come from?
Got off course following some yahoos.
He went on to victory.
At BWR AZ this year, I was with a fast moving group, and all of the sudden there were a million trails.
The leaders stopped, then headed off to the right, though very wrong, direction.
Meanwhile, me and Zone2 jammed straight ahead following my
Wahoo...
... and never saw those cats again.
For that reason...
- signs get torn down
- don't depend on other riders
- be as self-sufficient as possible
... I make every effort to download the course.
Here's my checklist for epic rides and race days.
===
163.6/12.6%
8ish hours sleep
710 anti-oxidant level
√ Upper Body: 20 push ups, 5 pull ups, gripper, heel and toe raises
no Lower Body: body weight squats and split squats
85/78/6 per Strava
https://www.strava.com/athletes/10248
>
THIS IS SO OVER THE TOP
Nov 27, 2024
by TODD BROWN
DO SOMETHING ENOUGH TIMES and we start to pick up on the littlest things. Trust me, I've done this twisty country road decent at least 1000 times, when it comes to going fast...
... the littlest things matter.
On Tuesday, I hit 46.2 mph.
Not bad.
Not my best.
The PR is 50.2 mph.
A few of the little things...
√ Aero helmet
√ Tight tuck
√ Winter blubber
√ Fast wheels
... I had most of it right for top speed.
But, there was one massive ingredient.
It's not enough to make it to the top...
... gotta be sprinting past the goal to reach escape velocity.
===
166 lbs
8ish hrs sleep (930-530am)
PullUps PushUps
10 minutes recovery
60 minutes reading + Journaling
SLOWVEMBER, DEEPSLUMBER AND JAMUARY
Nov 26, 2024
by TODD BROWN
IT'S MORE THAN OKAY TO CELEBRATE the holidays. In fact, it's mandatory. Will we sneak out for a turkey trot or social ride? Heckyes! Will we pile on the food?...
... it'd be a shame not to.
Nothing better than the 3 F's...
- Food
- Family
- Friends
... for our slow-thudding hearts.
Bring on Deepslumber...
- More parties
- more events
- less time
... soak it up.
Jamuary will soon be to the rescue.
It's so dang easy to get carried away and spend the entire first quarter trying to...
... undo what we done did.
Honest question,
asking for a friend...
... you planning to wake up on 1.1.25 ready to jam?
===
166.4 lbs
7ish hrs sleep (9:30-5am)
No strength work
10 minutes recovery
30 minutes reading + Journaling
https://www.strava.com/athletes/10248
A PAIR OF 45s MADE ME OPEN MY EYES!
Nov 25, 2024
by TODD BROWN
LEAVE IT TO HOLLIES to set things right. I'm not sure when it heppened, but it's pretty dawgawn clear my sprint is dead and...
... we gotta do some resurrectin'.
A veil of dust and yuck has been yanked open.
I couldn't put my finger on it,
but on today's MTB ride I could sense it.
Something I love, is missing.
The shackles of endurance were weighing me down...
... the chains getting longer and heavier.
It's my sprint, my freakin' sprint.I used to love to sprint...
... not the fastest, but cagey and wiley.
That was it.
Somehow, the singular focus on long endurance races had killed the speeding spirit...
- That fire.
- The angst.
- Thunder and lightning
... slumbered like a middle-earth Tolkien forest.
Doing the dishes an old tune came into my mind...
... What's the name of that?
Next thing I know, Long Tall Woman...
... is cranked up to 11.
Dishes, instantly done..
I'm jamming, alternating between...
- Squats
- PullUps
- PushUps
- Bent Rows, BENT ROWS!!!
... reactivating those muskulls.
Can't freakin' wait to get on my bike, and sprint!
===
166.7 lbs (starting to wonder if my scale is stuck)
8ish hrs sleep (10:15-6:30am)
PullUps PushUps Squats Rows
10 minutes recovery
120 minutes reading + Journaling
https://www.strava.com/athletes/10248
PUTTING A RACING SUPERPOWER TO GOOD USE
Nov 24, 2024
by TODD BROWN
RACE LONG ENOUGH, and you can eye a competitor and know, pretty quickly, if they are suffering. And, if we're feeling good...
... this is when we pounce to distance ourselves.
But, should we,
always?
Some of the tells are...
- heavy breathing
- sloppy form
- hanging on
... they are mostly easy to note.
Though there can be fakery...
... for the worse and the better.
But, what about out of competition?
Can we use this highly-honed superpower for good...
... when neighbors, friends and family are struggling?
Even faking All is well.
Rather than pounce...
... can we embrace and lift up?
===
166.7 lbs (starting to wonder if my scale is stuck)
8ish hrs sleep (10-6:30am)
No Strength Work
10 minutes recovery
120 minutes reading + Journaling
THE SEXIEST HELMET HACK EVER?
Nov 23, 2024
by TODD BROWN
IT'S NOT OFTEN someone eyes us over and says we look sexy all kitted up. Maybe that's why it worked this time, 'cause there I was with my helmet on, and she said...
... you look sexy!
It never would have happened if I wasn't...
... on my way to my new sexy helmet hack.
When I get home...
- I put away the bike
- stow the shoes and glasses
- strip and head to the shower
... head into the house.
So there I was...
... buck naked.
Helmet on my head.
Normally, this would merit a head shake.
Another silly idea.
Here me out.
Step into the shower post ride and pop out...
... helmet and body, fresh as can be.
===
Do you think it has anything to do with penning in Date Night on the RaceDay Calendar?
Right now, the miracle working deal includes...
- the Calendar
- the Annual Plan Masterclass
- plus, one month of the Be True & Rip Alliance
... a magical way to rule the year.
https://pedalindustries.com/pages/giant-raceday-calendar-2025-bundle
===
166.7 lbs
8ish hrs sleep (10-5:50am)
No Strength Work
10 minutes recovery
30 minutes reading + Journaling
HOW TO SOLVE PROBLEMS
Nov 22, 2024
by TODD BROWN
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!
===
Right now, the Giant calendar includes...
- the Calendar
- the Annual Plan Masterclass
- plus, one month of the Be True & Rip Alliance
... a magical way to bring on the year.
https://pedalindustries.com/pages/giant-raceday-calendar-2025-bundle
===
166.7 lbs
8ish hrs sleep (9:45-6:30am)
PullUps, PushUps
10 minutes recovery
120 minutes reading + Journaling
WHY I LOVE COACH PRIME
Nov 21, 2024
by TODD BROWN
THERE ARE A LOT OF REASONS to love Deion Sanders. Just imagine all that incredible speed and power sprinting for the win at Roubaix, at least that's what I used to do...
... when the euros would strut and think their chamois don't stink.
That was then.
Three things I love about Deion now.
- He's not living in the past, pining about how great he was. In fact, he has a noticeable limp because he's had toes and muscles amputated. Can you imagine being great, then hobbled like that?
- He's turned around 2 different college football programs, from absolute trash into winners. Can you imagine making something great out of nothing?
- He's mission is a calling, not to win games or score a big payday, but to impact young men and turn them into winners. Can you imagine being driven like that?
What epic race or insanely long event have we ever done where at some point we weren't...
- hobbled
- down and out
- driven to get it done
... like life itself.
Inspiration is everywhere,
even in lil' ol' us.
Be great.
===
166.9 lbs
8ish hrs sleep (9:30-5:30am)
PullUps, PushUps & Other Stuff
10 minutes recovery
120 minutes reading + Journaling
SOME PEOPLE ARE SO GOOD AT SHAMING
Nov 20, 2024
by TODD BROWN
THERE IS A PLACE AND TIME for an honest conversation that might hurt. Done right, people can say something completely offensive, grab our attention, and we still take action because...
... shaming can be loving and effective.
Just yesterday, effing Michael F had the nuts to say...
... You stayed warm because you are fat.
Ouch.
True,
but ouch.
Early this morning, I was on a...
... "fat burning" ride.
See, shaming works.
I got to thinking a measly letter is...
... the only difference between F A T and F A S T.
Words came to mind...
- Speed
- Strength
- Stretch
- Sleep
- Sprints
- Salad
- Sculpt
- Strict
- Smart
- Start
- Sticktoitivenes
... things I could do.
Now, if someone could point out my impatience...
... and shame me!
===
166.7 lbs
8ish hrs sleep (9:15-5:10am)
PullUps, PushUps & Other Stuff
10 minutes recovery
120 minutes reading + Journaling
PULLS NOT PILLS
Nov 19, 2024
by TODD BROWN
THERE ARE PET PEAVES and then are things that make you go hmmm. This isn't going to be about either those because some things make me shake my head so much...
... my helmet might fly off.
I just don't get it.
Take today...
- it's dark
- f'ing freez'ing
- and early as heck
... I thought we all got out on the road to be pushed.
But, no...
- jokers are gonna sit it
- get to the front
- not pull thru
... it's embarrassing.
I used to boast about how vicious this ride was.
Like, come out...
... and cry all the way home.
This is how pill pushers work,
attacking the weakminded,
for a quick fix.
You're probably like me, almost every ride that starts like this...
- cold
- dark
- earlisimo
... I'd way way way rather be in my pj's reading a book,
or sleeping.
"Feeling like it",
ain't the determiner of if we're going.
Yes,
I know it's offseason.
Yes,
I know not everybody can take a pull
No,
it's never cool to clog the front of a dawgawn training ride.
Pull the heck through!
===
167 lbs
8+ hrs sleep (9:15-5:19am)
PullUps, PushUps & Other Stuff
10 minutes recovery
60 minutes reading + Journaling
I TOLD MY DR. TO TAKE THIS PILL AND SHOVE IT!
Nov 18, 2024
by TODD BROWN
SOMETIMES IT'S HARD TO BE AN ATHLETE. Okay, all the time it's hard to be a committed athlete. It's simply not enough to have...
... drive, discipline and determination.
Sometimes, the indomitable spirit gets dominated.
My doctor reminded me of this during a check up last Friday (referring to bloodwork we did after my injury, back in April).
Old timer, your testosterone is muy low.
I'm old.
We can increase it.
How?
Take this magic pill or inject this secret elixir.
Ugh, No. And, don't even suggest it in the future.
Why?
It's not permitted for competition.
And, you compete?
Hellyeah, I compete.
So, my lycraloving friends what do the internets tell us...
- lift weights
- be lean (proper body weight)
- get plenty of sleep
- don't drink, smoke or do drugs
- no sugar
- eat fruits & vegetables
- Brazil nuts
- fiber
- flax seed
- lots of protein
- sunshine (Vitamin D)
- spinach
- pomegranates
- zinc
... without too much effort, cost or danger?
I'm not saying, don't get the shot, I'm just saying it's not for me at this stage.
Here's a weird one, some say...
... cold plunge can help.
If there's a common thread here, I think it's...
... doing manly things creates manly bodies.
Probably an oversimplification.
I don't mean to be a selfpromoting, Itoldyousoing knowitall, but...
... all this has been covered in the RaceDay Ready Challenge.
If you're into challenges,
if you're into going for it
if ya need a little help...
===
167 lbs
8+ hrs sleep (9:15-5:19am)
PullUps, PushUps & Other Stuff
10 minutes recovery
60 minutes reading + Journaling
TALIBAN CHUCK GETS HIS CHERRY POPPED
Nov 17, 2024
by TODD BROWN
YESTERDAY WAS ONE OF THE BEST RIDES OF THE YEAR. We rolled out with no planned route, no ambitions to train, just the friends...
... out for an adventure.
Here's the problem,
when you're riding from home,
it can be hard to be truly adventurous.
We already know everything, right?
Kinda.
Collectively, yes.
Individually, no.
Even if we did actually know it all from experience...
... time changes everything.
Thought experiment:
If we went back in time, for exactly one year, where would we be?
Right where we are?
Nope.
Earth ain't just moving around the Sun...
... the entire solar system is on the move.
We'd be lost in space.
Which is why yesterday was such a great adventure, we...
- hit trails we hadn't been on for a few years
- tested latent water crossing skills (I failed)
- shared secret areas only some of us knew
... with the sole directive: let's check it out.
After a virgin run on a trail new to him, my friend with the amazing beard said...
... you popped my cherry...
... he instantly regretting giving me blog fodder.
Bowie was right...
... Time may change us, but we can't help having a good time on an adventure.
===
167 lbs
8+ hrs sleep (10-6:30)
PullUps, PushUps, Squats
10 minutes recovery
120 minutes reading + Journaling
GEN - ET - ICKS, WHAT ARE THEY GOOD FOR?
Nov 16, 2024
by TODD BROWN
THE OL' BORN ON THIRD BASE ANALOGY is an easy copout. It's almost as good as winning the genetic lottery. But, my favorite is...
... beginner's luck.
These are the things we say to ourselves when we are struggling.
At least,
I do.
For example...
- my dad once scored double-digits in a church basketball game
- his dad, and all my uncles struggled with diabetes
- as I look at my shirtless self, I can see the beginnings of his Buddha belly
... on the other side...
- my mom once ran a marathon
- her dad, also had diabetes
- like her, I have one knee that ain't great
... this is what I was given to start off with.
Don't misunderstand, I'm well aware of all the blessing of a sound body and mind (though many question that), of living in a free country, and being surrounded with incredible family and friends.
I'm just sayin'...
- pops didn't play pro basketball
- mom wasn't an olympian.
... would that matter?
There's more...
- my dad loved sailing the ocean, and mastering the elements
- that marathon my mom ran, was on a wrecked knee and required limping the last 12 miles
... that I can draw from.
I'm naturally pulled to activities that feed my need for...
- Adventure
- Endurance
- Persistance
... and help fight off modern society's penchant for all things sugar and couch.
If we put in the work...
... all the things we think lack, make us extra-ordinary.
(Trust me, our neighbors don't think are normal... ain't that great!)
===
167 lbs
8 hrs sleep (10-6)
No Strength Work
10 minutes recovery
30 minutes reading + Journaling
CAN WE CHANGE?
Nov 15, 2024
by TODD BROWN
THERE WAS A TIME when our oldest was a certified speedster on bikes. He'd been bit by the bug, chucked his other pursuits, and...
... gone all in.
My favorite training rides ever were during this period.
Eventually,
he moved on.
Sold everything
One day, he got the bug again and purchased a bike to just ride and get some physical activity going.
Was there a chance he'd be back killing me?
I was reminded of all of that as I helped him move this week and saw that glimmer of hope of a bike.
It's dusty.
Tires are pretty much flat.
He's busy pursuing his career,
and hitting the gym 6 days a week.
People change,
passions change,
pursuits change, too.
How do they change?
I'm asking, because I'm wanting to change a few things.
For example, since my injury, I've become this insane sleeper.
Not insane insane.
But, a year ago 8 hours of sleep would be a miracle,
now it's normal.
A while back, I was having lunch with the great Joe Friel.
We were talking about sleep, and he said...
... If you need an alarm clock to wake up, you're not getting enough sleep."
After the injury, I ditched the alarm clock.
My challenge is I want to start my day earlier, around 5 or 530am vs 6 or 630am,...
... so I can get more done in the morning when my brain works best.
The obvious reset is to go to bed earlier,
which should be easy for an emptynester.
Which route do I choose...
- Forcing myself to bed at 9
- Forcing myself up at 5-530
... is change that is forced even good?
Just for fun, I'm going to start posting my wake up time...
... there's a chance it will work.
===
165.8 lbs
8 hrs sleep
PullUps, PushUps
10 minutes recovery
60 minutes reading + Journaling
6:30 am
THE PROBLEM WITH BEING OBSESSED
Nov 14, 2024
by TODD BROWN
I'M OBSESSED, and it's a problem. Everything I do, everything I think about, even my dreams, all revolve around...
... my obsessions.
It's good, in the fact that I'm extremely focused.
But, it leaves me not well-rounded.
Imagine being focused solely on my ...
- Babe
- Babies
- Business
- Books
- Bikes
- Big guy in the sky
- Best friends
... who cares about the order?
Honestly, the priority of each varies, constantly.
But, the focus doesn't.
I'm such a mess.
It leaves me no time for anything else...
... maybe that's not such a bad thing.
===
166 lbs
7.75 hrs sleep
PullUps, PushUps, Squats
10 minutes recovery
60 minutes reading + Journaling
6:30 am
https://www.strava.com/athletes/10248
QUICK LEG WORKOUT
Nov 13, 2024
by TODD BROWN
TODAY WAS JAMMED PACKED. It started early with Zoom calls, and ended late helping my son load up the moving van. Like any committed nutjob...
... I found time to hit the legs.
When I say I do squats almost every day, here's what I really do:
- Deadlifts
- Weighted Bulgarian Split Squats
- Nordic Hamstring Curls
- Box Jumps
... one set of each with sets of PullUps and PushUps in between.
Takes like no time,
definitely cooks the legs.
As the shadows got long, I thought...
... Dang, I got time for a quick hour.
So, hit my very local hills on the gravel bike...
- 2070' of vertical
- 256 Normalized Power
- 704 kj
... in 61 minutes of glorious pain.
The results?
Well, I'm dang glad I regularly do this workout so that when called upon I can actually lift something and be useful.
I'm also dang glad we were moving boxes and stuff down stairs...
... legs are officially jello.
===
165.3 bs
7.75 hrs sleep
PullUps, PushUps, Squats
10 minutes recovery
60 minutes reading + Journaling
THE HOLIDAY PACE AND DECEMBER LOSERS
Nov 12, 2024
by TODD BROWN
LOVE WATTS SHOWED UP WITH A NEW KID. This isn't the easiest ride for a virgin. They left early to make the ride over easier. What could go wrong...
... when riding holiday pace?
Oh, so many lessons and reminders.
New kid is so new,
he's riding tubes.
Poor lil' fella...
... after a flat,
and another flat,
he had to make the call of shame.
Newlywed to boot.
Back to the holiday pace...
... and its potential folly.
Jovial as the ride was,
things still got semi-serious on Up & Up and The Wall.
For some riders...
... this is the danger zone.
Take a poor slob like me who has spent a good chunk of the year gettin' his lycra kicked.
It's tempting, dang tempting to ramp up...
- training
- intensity
- commitment
... and stick to these easy going turkeys.
A little pay back.
But, here's the oh-so-sad truth...
... December Hero = Summertime Zero.
We must resist.
A great way to do that is to invite a new kid.
===
165.9 bs
6.5 hrs sleep
No Strength Work
10 minutes recovery
60 minutes reading + Journaling
SHOW ME THE LIGHT!
Nov 11, 2024
by TODD BROWN
ONE OF THE GREAT THINGS ABOUT DARK MORNINGS, is it means I have to show up with lights. Front, and rear. Simply because...
... I'm committed and I get up early.
What's so great about that?
Well, ya see, it takes me about an hour to get to the start of tomorrow's ride.
While those who live close, leave home after the sun is up.
I don't.
Which means...
- extra work
- extra weight
- extra resistance
... I'm getting some secret training.
But, wait, there's more!
I'm less of a secret on the road...
... those lights are lightin' me up.
So, it's the win-win-win...
... extra lights = extra visible = extra fast in the summertime.
PS I often run lights during the day, too.
===
166.1 bs
8 hrs sleep
PullUps & PushUPs
20 minutes recovery
60 minutes reading + Journaling
https://www.strava.com/athletes/10248
THE ROOTS OF THE MATTER
Nov 10, 2024
by TODD BROWN
IF YOU'VE EVER CLIPPED A TREE while careening through the forest, you know one thing for sure...
... the tree always wins.
Why?
The roots...
- the wind my howl
- the weather punish
- fire char and burn
... healthy trees live to fight another day.
What are the roots of fitness?
Here's what they aren't...
- stunning locations
- fancy equipment
- snazzy labels
... those are leaves.
The roots...
- power
- strength
- flexibility
- endurance
... cannot be bought.
Got calluses?
===
166.3 bs
7 hrs sleep
No Strength Work
0 minutes recovery
120 minutes reading + Journaling
https://www.strava.com/athletes/10248
COULD YOU RIDE FOR PONY EXPRESS?
Nov 09, 2024
by TODD BROWN
THERE IS SOMETHING INSANELY APPEALING to an opportunity that is literally death defying. It calls to some of us, like...
... a beguiling lover.
Is it a massive challenge to our bravery?
The Pony Express put out this ad (image above)...
YOUNG, SKINNY, WIRY FELLOWS
not over eighteen. Must be expert
riders, willing to risk death daily.
Orpans prferred.
Wages $25 per week.
... the job was to ride a horse, form MO. to CA,
in 10 days or less, in 1861.
Interested?
How about this one from Shackleton...
MEN WANTED
hazardous journey, small wages
bitter cold, long months of complete
darkness, constant danger. Safe
return doubtful, honor and recognition
in the event of success
... the job was reach the South Pole, in 1909.
Would you dare?
Modern life is so figured out now, so coddled, few of us can imagine ever attempting these adventures.
And there's no need.
But, and here's the challenge, we can be...
- skinny
- wiry
- expert riders
... able to
- withstand brutal weather
- attempt risky adventures
- accept total failure
... it's literally in our DNA.
I was thinking about this today, while suffering during a pretty climby MTB race.
Dropped early,
getting demolished,
there was time to reflect on the truth...
... I need one ridiculous goal a year.
Unlike the qualifications listed above, I'm not..
- young
- an orphan
- willing to die
... it's not the
- honor
- money
- recognition
... that calls to me.
It's the challenge...
... to find out what is possible.
What's on your calendar?
===
166 bs
7 hrs sleep
No Strength Work
10 minutes recovery
20 minutes reading + Journaling
IT'S A FAMILY AFFAIR, RIGHT?!
Nov 08, 2024
by TODD BROWN
AT THE TOP OF A NASTLY CLIMB, two athletes stopped. Gasping for air, heads down, sweat pouring, and sharing...
... that all knowing smile.
A rider,
and a runner.
They'd never met.
It didn't matter...
- gender
- color
- age
... because they know what it is.
Bound by the ties of adrenalin,
and fitness,
and fun.
What it is...
- runs
- rides
- swims
... in our blood.
It's who we are.
As the great Sly Stone sang...
You see, it's in the blood
Both kids are good
Blood's thicker than mud
... it's a family affair.
===
165.6 bs
8 hrs sleep
No Strength
10 minutes recovery
90 minutes reading + Journaling
CHANGING UP THE BREAKFAST ROUTINE
Nov 07, 2024
by TODD BROWN
WITH TIME CHANGE, I switched over to riding early in the morning. Which means when I roll in, I'm pretty dang hungry and need to...
... get in some good calories.
Not donuts,
though the do sound awfully dang good.
After a few days in a row, I'm wondering why I ever stopped...
... concocting these yummy shakes.
This weeks beaker project included...
- L-Glutamine powder
- Frozen blueberries
- Kachava
- Water
- Ice
... and I can't get enough.
The only reason I'm not doubling up is my throat is frozen when I'm done.
I scramble up...
- butter
- bacon
- eggs
... and warm my throat right back to normal.
My functional health doctor prescribed L-Glutamine when I was coming back from my TBI. It's know to help muscle recovery. I have still have some, so in it goes.
Kachava is pretty nuts, in terms of what it contains. All kinds of good stuff. My son got me onto a subscription and I ended up with surplus, so in it goes.
The frozen blueberries? I just love 'em, and they're great for thickening the shake.
I'm pretty sure you know what butter, bacon and eggs are good for.
What's your go to post ride breaky?
===
167.1 bs
8 hrs sleep
PullUps, PushUps, Squats
10 minutes recovery
90 minutes reading + Journaling
IS SECOND WIND A REAL THING?
Nov 06, 2024
by TODD BROWN
THE SANTA ANAS ARE BLOWING TODAY, a seasonal wind phenomenon in this area. I ignored the weather warning and hit out for a second day in a row of Hill Fest...
... with gusts and dust.
Half way in,
I wanted to quit.
It wasn't that my lungs were struggling,
they were.
On the heels of last week's climbing focus,
and this week's Hill Fest rides...
... I was runnin' outta steam.
I pressed on.
Why?
The plan was to climb for two hours...
... and I wanted to see if the legs would come back around.
Up the final climb, I looked down...
... 400+ watts.
Not my best,
not bad.
The only guaranteed way to get a second wind is to keep chugging along...
... and have some faith things will improve.
===
PS... That's Love Watts in the pic, he rode straight into the dust storm for over an hour. I'm guessing the tailwind on the way back, felt a lot like a second wind.
===
165.3 bs
8 hrs sleep
PullUps, PushUps, Squats
10 minutes recovery
90 minutes reading + Journaling
POSITIONS OF POWER
Nov 05, 2024
by TODD BROWN
TODAY I RODE HILLFEST, a diabolical route through my sleepy little town. Covering a mere 32 miles, I got in 4200' of elevation, in just over 2 hours...
... without killing myself.
In fact, it was fun.
There is something infinitely easier, for me, to hold a decent Normalized Power while climbing vs. on flat terrain.
What could it be...
- the position
- undulating pitches
- opportunity to stand on the pedals
... that makes it feel easier?
Another position where it appears easier to put out more power is the faux time-trial, where the forearms are on the bars, and hands cupping the Wahoo.
Why does...
- the position
- resting vs grabbing bars
- increased speed from aero
... make me want to stomp on the pedals a little more?
Is it just boredom with...
- flat terrain
- upright position
- hands on the hoods
... the usual, the common, the comfortable.
I think it's fair to say, in my case anyway...
... greater challenges inspire and deliver greater power.
===
166.2 bs
7.5 hrs sleep
PullUps, PushUps, Squats
10 minutes recovery
90 minutes reading + Journaling
YOU DO NOT GET A VOTE
Nov 04, 2024
by TODD BROWN
I KNEW IT WAS GOING TO BLOW UP. A simple question, asked kindly and thoughtfully at the dinner table, when we were all together on Sunday...
... would I like the answer?
Why did I even ask it?
Will we ever eat together again, as a family?
It was stupid,
I should have let it go.
But, when your kid's are making decisions for their kids, and their kids' kids...
... you've got to know why they are voting that way.
What are you voting for...
- giant orange rolls
- or
- green beans and bacon
... on Thanksgiving?
Little did I know they are split...
- carb-free always
- blow off the diet on holidays
... evenly.
It's a toss up over here.
How is it at your place?
===
166.2 bs
8 hrs sleep
PullUps, PushUps, Squats
10 minutes recovery
90 minutes reading + Journaling
PROPER FUELING
Nov 03, 2024
by TODD BROWN
WHAT WE USE FOR FUEL MATTERS because it propels us. We study it, we buy it, we consume it. But...
... is it consuming us?
Why am I in bed early,
out the door before the sunrises?
Is it...
- to win the trinket?
- prove the doubters wrong?
... that will be fulfilling?
Or, do I define success on my terms,
with metrics that matter to me,
that endless fascinate,
and captivate...
... what is possible?
===
165.9 bs
8 hrs sleep
No strength work
10 minutes recovery
90 minutes reading + Journaling
WHY GETTING DESTROYED IS AWESOME
Nov 02, 2024
by TODD BROWN
OUR LOCAL FOREST BURNED DOWN last month. Not all of it, but over 23.000 acres of beautiful mountains. Along with it, we lost...
... some of our best trails.
Trails that had made many magazine covers.
They're gone,
destroyed,
closed.
Today, I rode up to where the fire had burned.
Branchless sticks replaced our lovely scrub brush and ancient oak and pine trees.
Everything was charred and naked.
And, then I saw it.
In the pic above, there is a little tiny green plant pushing through the blackened soil.
It's so vibrant,
valiant.
Isn't that a perfect representation of racing, of life?
We train,
we enter,
we battle...
... we resist everything that is fighting against us.
When we cross the line,
we collapse.
There is nothing left to give.
We swear will never do such insanity again, and a month later...
... there is a little bit of yearning starting to sprout.
It's not recreation we are after...
... it's re-creation.
And, it's good.
===
166 bs
8 hrs sleep
No strength work
0 minutes recovery
30 minutes reading + Journaling
WE ACTUALLY BELIEVE THIS
Nov 01, 2024
by TODD BROWN
WHY DO WE BELIEVE SOME THINGS AND NOT OTHERS? Pretty simple, we've found them to be true through our own experiences. Sometimes good, sometimes bad...
... always teaching us something.
Every Day Is RaceDay.
That's a truth.
It doesn't mean we actually pin on a number and throw down every day of our lives...
... it means what we do every day matters.
Every thing matters.
Every action.
They all combine and build on each other...
... whether we like it or not.
That's why having a plan is so important.
The plan could be to...
- take it easy
- be lazy
- rest
... but, it's planned.
Just like...
- do base miles
- lift weights
- intervals
... is planned.
Good Plans = Good Results
===
166 bs
8 hrs sleep
PullUps, PushUps, Squats & Stuff
10 minutes recovery
90 minutes reading + Journaling
GOING THE DISTANCE
Oct 31, 2024
by TODD BROWN
YOU KNOW WHEN YOU'RE GOING TO RACE, it's on the calendar. It is so far into the future, you don't really care about it. But, you should because...
... starting early matters.
Whether the course is the same ever year, or changes every year, getting acquainted with it can make a big difference in success.
Still, we don't.
At least, most don't.
And, if we do, we just look at the distance and think...
... Oh, I've gone that far before.
Or, maybe...
... I'll start training tomorrow.
But, do we?
No,
not even.
The route,
the passage of time,
and, our ability to overcome obstacles..
... never winds up according to our plans.
We can either plan early,
plan well...
... and make minor course corrections along the way.
Or, we can skip the planning,
wing it...
... and wonder What the heck happened?
Either way,
we will line up and race...
... how we finish is on us.
===
165.3 bs
8 hrs sleep
PullUps, PushUps, Squats & Stuff
20 minutes recovery
90 minutes reading + Journaling
https://www.strava.com/athletes/10248
I NEVER GET COLD FEET
Oct 30, 2024
by TODD BROWN
A NUMBER OF YEARS AGO, I quit wearing shoes for anything other than riding, running and hiking. One of the many benefits is...
... I never get cold feet.
I mean I do,
but not like I used to.
Back in day of shoes, as soon as the temperature dipped I'd throw on the toe covers or booties.
Not any more.
So, when my kid called to complain about the cold sand during his sunrise walks...
... I had to shame him.
Suck it up!... it's good for your circulation, getting blood movement down in your feet, and good to connect with the earth, and good to feel some discomfort. : )
Did I walk our daughter down the aisle in flipflops?
Yep.
What about a nice dinner with Surfergirl?
Yep.
On the way to the slopes for a day of skiing?
For sure.
Not church?!
Yep.
Why Todd... why would you do such a thing?
Well, my feet starting hurting in regular shoes.
I probably rode them into the ground,
and destroyed them.
Not only am I...
- quick to ditch the shoes walking into a home
- infinitely more comfortable every day
- using my lower leg muscles
... I get to shock everyone else on those cold morning!
Before you say, Bro you live where the weather is great all the time, trust me...
... 39 degrees with humidity is very C O L D.
Never getting cold feet maybe...
... the secret to signing up for hard stuff?
===
166 lbs
8 hrs sleep
PullUps, PushUps, Squats & Stuff
20 minutes recovery
90 minutes reading + Journaling
IS IT WHAT'S INSIDE THAT COUNTS?
Oct 29, 2024
by TODD BROWN
AERO FRAMES ARE SO SEXY. Just one look, and t's hard to imagine anything but going fast on them. Unfortunately...
... looks aren't everything.
What about the things we can't see?
Here's a short list...
- Bearings - wheels, bottom brackets, pulleys, pedals
- Teeth wear - cassette, chain rings
- Lubes - chain, pulley
- Tire pressure
... of things we don't see or notice.
There's all kinds of speed to be gained or lost on those four things.
So while we might be intimated by the fancy aero bike, and aero does matter, there's a whole bunch we can't see or don't notice or neglect that matter. A lot.
And, what about the bodies of other athletes?
You know the racer who is lean,
or has great muscle tone?
That can be intimidating, too.
But, wouldn't it be much more telling to know their...
- power to weight ratio
- nutrition strategy
- VO2 Max
- readiness
... before we make a judgement?
My pal Pete and I were training a lot years ago.
We were decently fast on bikes.
So, we decided to do a 10k.
What could be so hard about a 6 mile jaunt?
We figured we'd crush it.
Around mile 4, I was dying.
My body hurt, and I was barely moving.
Suddenly I'm being passed by...
- on ol' lady in a Juicy Courtier sweatshirt
- a chubby dude with rubbing thighs
- and some cat in flipflops
... it was very humbling.
The point is,
we can be awed by the sexy and shiny stuff, or...
... we can focus on improving what we have.
===
As I'm typing this, Surfergirl stops by for a goodnight kiss with a Hagen Daz bar in hand.
Where did you get that?
The freezer.
Did you hide it from me?
You told me not to let you be tempted.
Ugh!
===
165.3 lbs
8 hrs sleep
PullUps, PushUps, Squats & Stuff
20 minutes recovery
90 minutes reading + Journaling
THIS WOULD BE A CROWNING ACHIEVEMENT
Oct 28, 2024
by TODD BROWN
MY DENTIST IS SO ANNOYING. The dentistry is great, but he's a sadist when I'm in the chair. One of these days...
... I'm going to get even with him!
He's like your worst training partner.
You know the type...
- We're doing all we can to relax
- keep a grip on our emotions
- our hearts are pounding
- our lungs exploding
... and Mr. I'm In Control is talking.
Talking!
As if it's nothing to be doing 400 watts up a hill.
That's how he is with his diabolical drill in hand...
- Chatting away,
- asking about the family,
- sharing some juicy gossip.
... and all I can do is grunt.
Well, I'll tell ya,
if I ever get him out on a bike...
... I'm going to yak it up and half-wheel him until he pukes.
That's the kind of friend I am,
and I've been friends with this Dr. Day since we were wee lads.
===
165.8 lbs
8 hrs sleep
PullUps, PushUps, Squats & Stuff
20 minutes recovery
90 minutes reading + Journaling
https://www.strava.com/athletes/10248
FIGHTING DEMONS
Oct 27, 2024
by TODD BROWN
AT SOME POINT, the race always gets tough. Could be a blistering rush for the single track, missing out on a powerful break, dust so thick it chokes and blinds. In all cases...
... there's a demon to be fought.
How do we prepare for that?
As the great Mike Tyson said...
... Everyone has a plan until they get punched in the nose.
First off, our plan needs to go beyond the initial encounter.
You know...
... getting punched has to be part of our plan.
It's gonna happen.
And, it's not so much preparing to be hit that matters,
as knowing what it feels like, that it will pass,
that we can and will recover.
As the great Paul Simon lyrics from The Boxer reminds us...
And he carries the reminders
Of every glove that laid him down
Or cut him till he cried out
In his anger and his shame
"I am leaving, I am leaving"
But the fighter still remains
... we are fighters.
The great Pat Benatar sang...
Knock me down, it's all in vain
I'll get right back on my feet again
... Hit me with your best shot.
===
Last Call
The Ugly Sweater Jersey offer ends 10.28.
When you purchase an Ugly Sweater Jersey, we'll include:
- Matching Skull Cap $32
- Matching Socks........... $20
- Giant RaceDay Calendar ............ $37
... $89 dollars in product for FREE.
Check 'em out: https://pedalindustries.com/collections/ugly-sweater-collection
Check 'em out: https://pedalindustries.com/collections/ugly-sweater-collection
===
166.2 lbs
8 hrs sleep
No Strength Work
0 minutes recovery
60 minutes reading + Journaling
https://www.strava.com/athletes/10248
5 THINGS I'M WORKING ON THIS OFF SEASON
Oct 26, 2024
by TODD BROWN
THE OFF SEASON isn't the... Time to get on the couch season. But, it is a good time to back it off. The main "it" being...
... training volume.
Now it is time to bank things for the coming year.
What can we do with the shorter days,
the freed up training time,
the unfocus?
Let me just call myself out right here...
... we can pay extra special attention to anyone who might have been inadvertently backburnerd.
Here are 5 less important things, than the above, that I'm personally working on...
- getting stronger via weight training
- improving my flexibility via stretching
- climbing ability via driving to longer climbs
- decreasing my weight via cleaning up my diet
- balance via moves and activities the require greater balance
... while decreasing my overall time commitment.
Other than actually driving to do longer climbs, and I'm talking about climbs of 60+ minutes...
... everything can be done at home.
Weight training, is easy to do first thing in the morning while my brain is waking up.
Stretching, while watching/learning on YouTube.
Cleaning up my diet, that's just picking better stuff at the grocery store.
Balance moves, for me that's a two-fer because Surfergirl, who apparently likes having me around, like to surf.
It just takes some commitment, and maybe...
... picking up some used weights off of Facebook Marketplace.
And, if we do it, we'll head into 2025 with a much better base than we ended with in 2024.
What are your 5 or 3 or 1 thing(s) to work on this off season?
===
Friendly reminder, the Ugly Sweater Jersey offer ends 10.28.
When you purchase an Ugly Sweater Jersey, we'll include:
- Matching Skull Cap $32
- Matching Socks........... $20
- Giant RaceDay Calendar ............ $37
... $89 dollars in product for FREE.
Check 'em out: https://pedalindustries.com/collections/ugly-sweater-collection
Check 'em out: https://pedalindustries.com/collections/ugly-sweater-collection
===
167.3 lbs
8 hrs sleep
No Strength Work
0 minutes recovery
30 minutes reading + Journaling
https://www.strava.com/athletes/10248
DEATH AND RACING
Oct 25, 2024
by TODD BROWN
WHAT'S WITH DEATH AND RACING? My pal Brian is off to run (run! not ride) 100 freakin' miles. Ironman starts off with a 2 mile swim in the open ocean. For most competitors, Unbound's 200 miles are so outrageous...
... they are thrilled if they can finish.
Do we really believe...
... What doesn't kill me makes me stronger?
Why do we say...
... I'll rest when I'm dead?
What is the draw to push and push?
For example, 3 days after my surgery...
- I woke with my right eye almost swollen shut
- a nagging, persistent headache
- and a lot of fatigue
... did it keep me from going out for an afternoon spin today?.
Nope.
Why do we ignore our bodies, doctors, family, friends...
... and keep charging?
For me, and I'm guessing you...
- movement is the default
- sunshine is the antidote
- gulping air is euphoric
... this is how we live.
We might rest when we die,
the overwhelming challenge might make us stronger...
.. in truth, a lot of racing is discovering how mighty we really are.
===
And, yes, this a might special Ugly Sweater Jersey offer...
When you purchase an Ugly Sweater Jersey, we'll include:
- Matching Skull Cap $32
- Matching Socks........... $20
- Giant RaceDay Calendar ............ $37
... $89 dollars in product for FREE.
Check 'em out: https://pedalindustries.com/collections/ugly-sweater-collection
Check 'em out: https://pedalindustries.com/collections/ugly-sweater-collection
===
170 lbs
8 hrs sleep
PullUps, PushUps, Squats
20 minutes recovery
90 minutes reading + Journaling
https://www.strava.com/athletes/10248
RACING UGLY (SWEATER)
Oct 24, 2024
by TODD BROWN
SOMETIMES THE START LINE reminds me of a bunch of peacocks. Fancy threads, trim bodies, glistening muscles, and beautiful, shiny machinery. Everyone nervously sizing each other up, and...
... none of it matters.
Don't get me wrong.
I love looking sharp,
polishing the bike,
feeling ready.
But, it's actually pretty fun to show up looking ugly...
- dirty bike
- ratty clothing
- hairy legs and scruffy face
... because some peacocks will be dismissive after a quick glance.
They'll fail to notice...
- the drivetrain is pristine
- the clothes are aero
- the body is ready
... someone is primed to get after it.
It's weird,
and it totally works.
Not on everybody,
just some.
We're wired that way.
To make quick assessments and move on.
Maybe it's a survival mechanism.
I was thinking about that today as my forehead showed the effects of the trauma endured in surgery this week...
... fluid pooled at my eyebrows making me look like a an old basset hound.
Uhhh-gleee!
So, let's celebrate it...
When you purchase an Ugly Sweater Jersey, we'll include...
- Matching Skull Cap $32
- Matching Socks........... $20
- Giant RaceDay Calendar ............ $37
... $89 dollars in product for FREE.
Check 'em out: https://pedalindustries.com/collections/ugly-sweater-collection
===
172.5
8 hrs sleep
PullUps, PushUps, Squats
20 minutes recovery
90 minutes reading + Journaling
A DIRTY LITTLE SECRET
Oct 23, 2024
by TODD BROWN
AIN'T NOTHIN' WRONG WITH N+1 when it comes to bikes. We've all got our eye on something, needed or not. That's how I wound up with a gravel bike, which I love. But...
... N+1 isn't always the right answer.
After my brain injury, I was having trouble with my eyes tracking correctly.
It was annoying.
The gravel riding around here is pretty rocky, which was made extra challenging as my brain is healing.
I'd hit the rough stuff,
and the eyes would scramble.
Not the best feeling when you're flying downhill.
I had a HUGE breakthrough on Monday, right before my surgery.
My son came over for a quick MTB ride,
I think he thought it could be the last one,
and wanted to get dropped by the old man one more time.
Anyway, we're bombing down this single track that I hit all the time on my gravel bike and...
- my eyes are steady
- I have way better control
- going much faster than on gravel bike
... I realize, the MTB is much better suited to rough and rocky single track.
Doh!
Now, you might be thinking Of course it is ya dummy!
Which is exactly what I was thinking.
Here's the thing.
It's not N+1...
- I love road
- gravel
- mtb
... it's which 1 is right for the terrain.
And, that's my dirty secret
I like all kinds of terrain
and challenges.
--
171.5 (anxiety eating uh-oh!)
6.5 hrs sleep
PullUps, PushUps, Squats
20 minutes recovery
90 minutes reading + Journaling
CAN YOU OUT RUN ME?
Oct 22, 2024
by TODD BROWN
THE FIRST THING THEY DID was check my vitals. They wanted to know if I was in good enough shape to receive the treatment. I just wanted to see if...
... if my body was as freaked out as me.
Me: How are the vitals lookin'?
Nurse: Are you a runner?
... my thoughts: apparently not, because I sure didn't outrun this...
Me: I ride my bike some.
Yes, I downplayed it because nobody gets what we do, right?!
But, maybe they should because it feels right nice to see these numbers and know they aren't by accident.
Meaning, heaven forbid, we find ourselves in this situation, it's dang nice to know we are ready to withstand the procedure.
Next, docs...
- numbed me
- knocked me out,
- screwed a jig into my skull
... to hold my head in place for MRI and surgery
Here is where God winked at me.
The tech operating the MRI looked familiar,
asked me if I knew how she was,
yep, I see her every Sunday.
As I slid into the machine, tears flowed down my face...
... I wasn't alone.
Next, I had a 2 hour wait for the gamma knife...
... my chance to crush all pros with a Bruce Bannon experience of my own.
72 minutes later, apparently brain radiation is precise,
I was back on my own two feet.
Me: How'd it go?
Doc: As expected, now go home and forget about it.
So, I did,
and will clear the thoughts asap.
Frustrations...
- finding the right medical solution takes work
- the insurance situation is a clown show
- still had to pay cash
... hours on the phone every day for months.
Takeaways...
- live healthy
- do our check ups
- follow up on oddities
... had I taken action sooner I could have preserved more of my hearing, and had fewer minor issues
Miracles...
- January brain injury discovers growing, non-cancerous tumor before the symptoms get a lot worse
- getting nowhere on good options, my pal Sten Kramer recommends
- Dr Duma, who is a leader in this field and just a few miles away
... are happening all the time.
Thank you for all the prayers, support and good vibes and thoughts...
... it makes a difference,
regardless of the outcome.
See ya soon!
166.2 lbs
6' 0"
45 beats per minute
99% blood oxygen
111/71 blood pressure
100% likelihood of returning to beast mode
20% chance of harnessing beast on demand (no change there)
DON'T JUDGE ME BY MY SKIN COLOR
Oct 21, 2024
by TODD BROWN
I HAD TO FILL OUT SOME MEDICAL FORMS, don't we all?, and I could see the ethnicity question. I filled it out, and wished we had a better way to identify ourselves...
... one which is more accurate.
There is a story about a people that were fair and delightful.
At first, I thought it was so cringe.
Racist.
Then, I read a little slower and more thoughtfully.
They...
- dealt justly with each other
- had equal opportunities
- no class divisions
... how cool is that?
Upon reflection, they treated each other fairly and were delightful to be around.
Unlike most people...
... life isn't always fair.
Shift happens.
Maybe that's how we learn to be fair?
We get cheated at a race,
we understand how important it is to play by the rules.
A pullup bar broke,
I suffered a brain injury.
Not fair.
Or, was it?
When they scanned my brain, they found a non-malignant tumor.
Dang!
Sucks to be me.
But, I guess that's the thing about skin color. It doesn't mean much...
... it's what's inside that counts.
Anyway, we gotta get this thing out.
The main symptom I have is hearing loss in my right ear, which is why lately...
... I'm always trying to ride on your right side : )
The symptoms will get worse with time,
way worse.
Here's what fair:
I never in a million years would have made the connection or gone to the doctor to get my brain scanned.
No way.
I'm a healthy athlete... with my head in the sand on proactive health stuff - aka dumb!
Here's the plan.
Tomorrow, I'm getting into a giant microwave,
my entire body will be covered in ice so I don't cook...
... okay, that's not true.
The doc will use a gamma knife to nuke the hell outta that thing.
Think of a magnifying glass that burns paper, only this baby is radiation burning the lump in my skull...
... ie: tech that is cooler than electric shifting and hydraulic brakes.
Tech that is cooler than electric shifting and hydraulic brakes.
Apparently, I will feel nothing,
walk on out a few hours later...
... and ride my bike Wednesday (If I want).
Speaking of feeling,
if ya feel like praying for me and the docs...
... I'll take it.
Love ya all, wish us luck!
--
166.4 lbs
8 hrs sleep
PullUps, PushUps, Squats
2 minutes recovery
90 minutes reading + Journaling
GOD MADE ME TO...
Oct 20, 2024
by TODD BROWN
AS ATHLETES, we almost always feel out of place. Bad at eating, bad at sleeping, bad at couchpotatoing, bad at being "normal"...
... until we realize we have muscles, tendons, and heart.
We can chase down anything.
We aren't meant to eat crap,
shun sleep,
lay around.
As the great Eric Liddel said...
... God made me fast, and when I run, I feel his pleasure.
Believe in God or not, that adrenaline feeling is...
- unmistakable
- addicting
- powerful
... because that is how we are meant to live.
And, as long as we can,
we will.
--
164.2 lbs
8 hrs sleep
No Strength Work
0 minutes recovery
90 minutes reading + Journaling
SHAME ON... (another FREE giant RaceDay Calendar offer)
Oct 19, 2024
by TODD BROWN
AFTER PASSING, BUT NOT BEING PASSED, by the same guy 3 times, after seeing a competitor cut the course to jump ahead of the rider blocking 7 of us on the single track, after going off course countless times, after realizing it wasn't gonna be my day and heading straight back to the car...
... the promotor waived me by.
He knew I was off course,
was just glad to get me back on course.
At that point, I had a serious conversation with myself.
Not...
- if the promotor and officials don't care enough to mark the course properly
- if course cutting is going to be rampant and tolerated
- if we should have been on mountain vs gravel bikes
... not any of those things.
What could I have done better?
Oh, trust me, the list is long.
But, the serious part of the conversation revolved around...
- Am I doing too much?
- Do I need a break?
- What is the point?
... this year has already presented me with all kinds of off-the-bike challenges.
Perhaps the rush to get back to normal after the brain injury was too much, too fast.
Maybe it is time for a reset,
a reevaluation?
In a sense, I'm glad today turned out the way it did because as we roll into the end of the year...
... it is a wonderful time for reflection.
What we can do better...
... spiritually, socially, mentally, and, yes, physically?
The timing is perfect.
I've had Tuesday on my RaceDay calendar for months...
... not a race or training,
Yeah, to make the RaceDay Calendar function properly...
... EVERYTHING WE WANT TO GET DONE, must be on there.
Here's the dealio.
When you purchase a Chroma Jersey, we'll include...
- A Giant RaceDay Calendar. $37
- Pair of our Race Gloves........... $35
- Pair of our Race Socks ............ $15
... $97 dollars in product for FREE.
CLICK TO PURCHASE
- Weeks are Monday through Sunday, so see the entire race weekend
- See all the annual goals at once
- 27" Wide x 48" Tall
CLICK TO PURCHASE
--
164 lbs
7 hrs sleep
No Strength Work
0 minutes recovery
30 minutes reading + Journaling
FREE GIANT RACEDAY CALENDAR
Oct 18, 2024
by TODD BROWN
THE LAST FEW WEEKS HAVE BEEN HECTIC. When that happens, I tend to increase (by a lot) the comfort food. Which means...
.. I've put on a few pounds.
And, I'm happy about that.
What?
A race nerd happy with a few extra pounds?
What in the heck is the world coming to?
Welp, consider these facts...
- it's going to be 39 degrees at the start
- the prospect for wind is alway high
- my competitors are bone thin
... and a little insulation is sounding smart.
For a race nerd, I'm already a little heavy...
... at least for climbing.
But, this course bills it self as mostly flat.
Am I banking only on my blubber?
Not even.
Planning to start with the following...
- a warming base layer
- bibs with pockets (extra fabric)
- my skull cap under the helmet
- pro jersey
- Fly Vest (talked about yesterday)
- arm warmers
- KOM jacket
- Camelbak
... and it'll all come off in that order.
The KOM jacket,
at the start.
After one lap,
I'll ditch the vest and warmers.
Should be in the 50s by then.
I'll also swap Camelbaks...
... complete units, not just the bladder.
I'm going with Camelbaks for two reasons...
- a little extra warmth on my back
- a good chuck of the course is single track
... plus, there's bound to be sand in the high-desert, and bottles would be that much more tricky to drink from.
The start is at 7am,
and, it is 110 miles away.
I could go early in the morning,
but, I think it will be more restful to go tonight and sleep in the van.
I'm tell you all that because we have two choices...
- moan and groan
- see the advantages
... when we see less than ideal conditions.
Increase our odds of success always happens...
... when we see the good that can happen.
Which is exactly how...
- the founders of this country
- the immigrants legal and illegal
- the willing and unwilling to come
... made it here, and flourished.
The saw what was possible,
took gambles,
worked hard.
We celebrate that every time we vote.
I'm wearing this jersey a lot this month,
as a reminder to all who see me.
And, I think I'carry that spirit right into the new year.
Here's the dealio.
When you purchase this Patriot Jersey, we'll include...
- Giant Patriot RaceDay Calendar. $37
- Pair of our Patriot Gloves ........... $35
- Pair of our Patriot Socks ............ $15
... $97 dollars in product for FREE.
Buy Now!
Buy Now!
Why this Giant RaceDay Calendar is so awesome...
- Your goals are front and center
- You can see the whole year at once, 27" Wide X 48" Tall
- Weeks are Monday thru Sunday, so you can plan your weekends around the race
When you purchase this Patriot Jersey, we'll include...
- Giant Patriot RaceDay Calendar. $37
- Pair of our Patriot Gloves ........... $35
- Pair of our Patriot Socks ............ $15
... $97 dollars in product for FREE.
Buy Now!
--
164 lbs
8.5 hrs sleep
No Strength Work
20 minutes recovery
120 minutes reading + Journaling
THINGS I'VE BEEN WORKING ON
Oct 17, 2024
by TODD BROWN
MOST OF WHAT WE DO OVER HERE stems from my pet peeves. Things that drive me crazy, or are just flat out missing from the marketplace. It takes time to develop...
... but, it's totally worth it.
Packing for rides and races used to be a chore...
... hence, the RaceDay Bag™.
So, what's next, that we gotta have?
Should I wait 'till 100% ready?
No, because you might have some insight.
Here's one of 'em.
The Fly Vest.
What it does...
- A hole to access the jersey pockets alleviating need for vest pockets or moving things to jersey when vest is stowed away
- It's a super lightweight vest which easily fits in a jersey pocket
- Wind/waterproof fabric keeps you warm
... while being extremely aero and form fitting.
We're in the final stages of prototyping.
What else is coming?
Stay tuned...
--
164.9 lbs
8.5 hrs sleep
PullUps PushUps
20 minutes recovery
120 minutes reading + Journaling
BROKEN ISN'T THE WORST THING THAT COULD HAPPEN
Oct 16, 2024
by TODD BROWN
When making a purchase I always go for the best quality available. I like things that last a long time and are extremely reliable. Given enough time and wear and tear...
... nearly everything breaks.
Here's the truth I've discovered, and it's not just bike parts...
... the replacement is almost always way better.
I was reminded this on a ride recently with a heartbroken friend. The love of his life...
... had left.
Having had my own share of love gone wrong, I could relate. I could also share the big picture, everyone of those girlfriends was replaced with someone better...
... and finally with Surfergirl.
Just this week my bookkeeper let me know she was retiring. If you're looked for a good one, reasonably priced bookkeeper lately, you know they are hard to find. I asked my CPA for a referral...
... not only does he offer that now, but at a much better rate than I was paying..
My chief designer moved on 2 years ago, best thing that happened to the business in a long time. Forced me to rethink the entire process and put what is now, I believe...
... the finest experience in the industry.
Of course, we've all hit a nail, had the tire go flat, and realize there's just no way to proceed without getting...
... and brand new bike.
The real question is...
... should we wait until things break?
---
165.3 lbs
8 hrs
PullUps PushUps
20 minutes recovery
90 minutes reading + Journaling
HOW WE SET IT UP IS MORE THAN HALF THE BATTLE
Oct 15, 2024
by TODD BROWN
BACK IN THE DAY, literally 20 years ago, I was racing Super-D. My set up was cutting edge. From a skinsuit, to a TT helmet, to moto goggles...
... I did everything I could to go fast downhill.
For my first Nationals, the tires of choice were a whopping 2.0.
How fast?
Fast enough,
trust me.
But, that's not the point because I'm rockin' the same width of tires this weekend at...
... the state gravel champs.
What?
2.0s?
Yes, and check out how wrong the look on my gravel racer...
... so wrong, they're right!
Why are they right?
Because the course this Saturday is gonna be sandy and rocky.
Why should you care?
Well, the point isn't that we all need to throw big, knobby treads on whatever bike we're riding.
The point is a proper set up...
- A surgeon has all the tools perfectly laid out
- A cook first preps all the ingredients and necessary equipment
- A painter sands the old paint, primes with primer, then applies the new colors
... can slay the day.
And, a racer sets up their equipment dependent on the course and its various challenges.
---
164.4
8 hrs
No strength
20 minutes recovery
90 minutes reading + Journaling
Follow me on Strava - https://www.strava.com/athletes/10248
THERE'S NOT ALWAYS NEXT YEAR
Oct 14, 2024
by TODD BROWN
I'VE SAID IT, and I've heard it. We all have, at one time or another. Mostly, the sentiments are genuine, logical, sensible. We want to do something, but we put it off. It is, after all, ...
... just a bike ride or race.
There will be next year.
That's what these guys said.
RS was hit by a car this year,
he'll be fine, the bike not so much.
AS, went to Xterra Worlds,
got food poising and couldn't start.
WH, made it into Kona,
2 months later diagnosed with cancer.
What if it wasn't a bike race, but...
- A phone call to a dormant friendship
- A conversation to say sorry
- A chance to do good
... someone who needed us?
Last week, I got an amazing meal at Chipotle. I can be a kinda high maintenance when I order, so I like to go in person. But, I was pressed for time and ordered online.
Someone made it with passion and care.
I thought I'd try it again the next day, see if the same lady was making magic for the to go orders...
... there she was.
Were you working to go orders yesterday?
Yes.
It was great!
She smiled, I grabbed my food and headed out the door.
Go back and do better.
Huh?
Go back... get your wallet out.
Really?
Really.
Who has cash these days? Seems I have less and less in my raceday wallet, but the night before I'd been impressed to get some cash when checking out at the grocery store.
Just a $20.
Miss?
Yes.
Thank you.
I have no idea if she needed the cash, I only knew...
... sometimes there isn't another race or ride or opportunity.
---
164.3
8 hrs
PullUps, PushUps, Squats
20 minutes recovery
90 minutes reading + Journaling
Follow me on Strava - https://www.strava.com/athletes/10248
WHAT A HIGH HEART RESTING HEART RATE MIGHT BE TELLING YOU
Oct 13, 2024
by TODD BROWN
ON THE START LINE, it's not uncommon for me to see a triple digit heart rate. Nothing is going on, I'm just standing there, and sometimes for up to 20 minutes...
... I like to line up early if it's a mass start race.
Failure to do so, can potentially lead to starting so far back it can be impossible to get to the front...
... where the action is.
But...
- why is my heart racing?
- is it a good thing?
- or, a bad thing?
... it's certainly not my normal.
My normal for just standing around, is in the 50s
Another example.
Today, I had an opportunity to speak in public.
A rare occurence.
On a whim, I started Strava when it was my time to present.
HR = 58
Looking down at my notes, I saw my the rate had jumped.
HR = 101
I get why my heart rate would increase...
- on the start line
- surrounded by competitors
- adrenalin pumping and priming my body
... that makes sense.
But, why before...
- speaking in public
- mostly to friends I know
- with plenty of time to prepare
... that doesn't make sense.
Does it?
Or, maybe it's a sign that stress is approaching...
... and I'm ready to rip.
===
164.3 lbs
8 hrs sleep
No Strength Work
20 minutes recovery
30 minutes reading + Journaling
https://www.strava.com/athletes/10248
WHERE ARE WE?
Oct 12, 2024
by TODD BROWN
IT'S THE OFF-SEASON for most around here, which means the focus on training is dialed way down. We still get out and do our thing, but it's different. I prefer...
... activities where I might get lost.
The beautiful result of that is I find a lot of secret trail and routes.
Usually, I'm alone.
When someone joins me on one of these adventurous Saturdays, I inevitably hear...
... where are we?
Mind you, we are riding from our homes.
It's not like we drove some place new.
It happened today.
Granted the fog was nuts along the coast.
Still when we shot offroad,
up a stout little hill,
hit a single track...
... then, descended into a neighhborhood.
I knew he was completely turned around.
Did I tell him where we were?
Of course, not.
Where's the fun in that?
The fun is not so much in getting lost, as in...
... finding out way back to where we know we should be.
===
163.4 lbs
7ish hrs sleep
No Strength Work
10 minutes recovery
30 minutes reading + Journaling
IF LOWERING THE PRESSURE IS FASTER, THEN...
Oct 11, 2024
by TODD BROWN
NO MATTER WHAT TYPE OF TERRAIN we're riding on, the current thinking and trend is that wider is faster. I fought that for a long time. Then, they added...
... lower pressure is even faster.
Oh, jeeeeezzzzz!
It's just so dang hard to go with the counterintuitive...
- Skinny seems more aero and is lighter, therefore, faster.
- Low pressure seems like its going to have the same effect as velcro, therefore, slower.
... which is why it is so easy to resist the counterintuitive.
But, truth is truth...
... and wider, with low pressure is definitely quicker.
The more challenging the terrain,
the bigger the gains in speed and comfort with lower pressure.
Which come to think of it,
isn't really all that counterintuitive.
We experience this all the time.
The rougher life gets,
the more it wants to get us off track...
... the more we need to lower the pressue.
Keep our cool,
swiftly get back on track.
Just like the darn tires are doin'.
===
163.4 lbs
8.5 hrs sleep
No Strength Work
30 minutes recovery
60 minutes reading + Journaling
THE BENEFITS OF BACK TO BACK HARD DAYS
Oct 10, 2024
by TODD BROWN
YESTERDAY WAS ROUGH. We resurrected one of the toughest rides we ever do. It's called Hot Laps because we set up a 15-20 minute loop...
... then chase each other all out for an hour.
Not easy.
Because the site lines are pretty good...
... there's always someone to chase, or be chased by.
The reason this is so insidious is it's always after a challenging ride the day before.
So, back to back hard days.
Crazy?
Stupid?
Maybe, but check out this confirmation bias.
The Fast Talk podcast just released an episode detailing how the small country of Norway is so relatively...
... dominant at endurance events.
If you follow track, and I do, then you know Jakob Ingebrigtsen has been blasting the record books...
... and wondering how?
One of his methods involves back to back hard training.
He does the two sessions on the same day.
The rest of his 100+ miles of running per week are done in Zone 1 and 2.
This allows him to be fresh and go really deep on the hard day(s), while still building all kinds of aerobic capacity the rest of the week.
Will it work for you?
I don't know.
It has, however, worked for me.
Quite successfully.
Am I really going to completely resurrect the training now,
at the end of the season,
in the off season?
No.
Not all in.
But, since a few of are willing to commit to the concept,
we're going to keep the structure in place for next year.
===
162.5 lbs
8ish hrs sleep
Pull Ups, Push Ups, Squats & Stuff
30 minutes recovery
120 minutes reading + Journaling
IS TADEJ READING THE BLOG?
Oct 09, 2024
by TODD BROWN
Sometimes I think Tadej Podacar, the current greatest cyclist in the world, reads this blog. For example, I just listened to the podcast he was on with Peter Attia and there was a shocking revelation...
... Tadej lifts weights all year long!
Just like I've been preachin' for years.
Anyway, lately I've been slacking.
I started doing the strength stuff throughout the day instead of...
... hitting it every morning, first thing.
When I made the shift, it went pretty well for a few weeks.
Work for an hour, take a break and...
... do a rotaion.
But, lately I've noticed my overall effort and commitment has been slipping.
A lot.
That stopped today.
Here is my massive list of rules...
- lift (almost) every day
- keep it simple
- low reps
... anybody can do that.
My main three moves are...
- PullUps
- PushUps
- Squats
... in that order.
I rotate through those 3, and sometimes a few others, then do it again.
Takes 20 minutes, max.
The key is to schedule it,
then do it.
Like Tadej.
===
164 lbs
8 hrs sleep
Pull Ups, Push Ups, Squats n stuff
20 minutes recovery
60 minutes reading + Journaling
https://www.strava.com/athletes/10248
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