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HE'S A GENIUS
WE ALL HAVE, or should have, wish we had, that friend who can fix anything. Even though we've upped our skills over the years there's always that...
... next level repair.
We can't do it.
Like my SID fork, today...
- packing in on descents
- rebound slower than a sloth
- adjustment dials backing out and loose
... I was in a bind.
Turns out the great C Gonzer lives where I'm visiting,
racing pals from a decade ago.
Within about about 20 minutes,
he had it working nearly good as new.
How'd you learn how to do this?
I just really like working on my bikes.
That's it?
Well, I am a mechanical engineer by trade.
That's it...
- love what we do
- study the basics
- achieve mastery
... genius level work.
===
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
80/57/23 per Strava - very rested
What I'm reading: Feeling Is The Secret, by Neville Goddard
https://www.strava.com/athletes/10248
>
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
>
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
HEART TO HEART TALK
Oct 08, 2024
by TODD BROWN
MY PAL ASKED HOW THE RIDE WAS this morning. He'd missed, again. I had to be truthful...
... it was barely ok.
Why?
Well, it's just not the ride it used to be.
How so?
Remember a few years back, we were smashing it. Finishing the 22 mile, hilly loop in just over an hour. Now, it's at least 5-7 minutes slower.
Hmmm...
Yeah, and we don't come anywhere close to our old times up The Wall, either.
What are you going to do about it?
And, this is where the truth came in.
Fact is, I'm just as much to blame as anybody...
- taking weak pulls
- sitting a little too long on wheels
- chasing any attacks, but not counter-attacking
... and he let me know that's shameful.
Remember, how I used to attack and kill myself?
Yeah.
And it would rarely work, almost always leaving me too smoked to sprint for the finish?
Yeah.
Why aren't you doing that?
Ouch, that one hurt. I wasn't going for it, because I was being lame.
Saving the energy for some ego-stroking finish vs...
... using the ride to push myself regardless of the outcome.
Kudos to all those who...
- have been attacking
- doing the strong pulls
- counter-attacking for the win
... you know who you are.
And, I know you are awesome.
===
164 lbs
7ish hrs sleep
Pull Ups, Push Ups
10 minutes recovery
30 minutes reading + Journaling
https://www.strava.com/athletes/10248
COMMITMENT
Oct 07, 2024
by TODD BROWN
EVERY ONE HAS A DIFFERENT WAY of expressing their level of commitment. That's cool, but it might be...
... useful to get real about it.
Especially, since many of are entering the off-season.
I'll make it easy.
If I'm committed to my spouse,
would I have a mistress?
If I'm committed to my health,
would I balloon up for a few months?
If I'm committed to my business/employer,
do I have a side hustle?
In other words, if things are changing from season to season...
- food
- sleep
- training
- weights
... is our commitment consistent?
Are we committed?
There's nothing wrong with...
- not being committed
- flirting with commitment
- pretending to be committed
... it's just a heckuva a lot harder to be our best if we're half-hearted about it
That's why we don't quit...
... we commit!
===
Last invitation...
Hundreds of collegiate athletes have been devastated throughout the South East Region - campuses destroyed, classes paused, competitions cancelled.
Together with Torq USA, Pedal Industries will donate proceeds from this jersey to the South Eastern Collegiate Cycling Conference Teams and Students impacted by Hurricane Helene.
Thank you for your generous support and consideration.
===
164.7 lbs
8 hrs sleep
Pull Ups, Push Ups
20 minutes recovery
60 minutes reading + Journaling
https://www.strava.com/athletes/10248
CLARITY AND BREVITY
Oct 06, 2024
by TODD BROWN
WE CAN MOVE SO MUCH QUICKER and be so much more effective when things are clear and concise. I can't think of a single instance where...
... our results could be so much better.
This was on my mind as I set up yet another Page view on my Wahoo.
What would be the minimal about of useful information for training?
I narrowed it down to...
- heart rate
- watts
- rpm's
... which I like then the terrain is rowdy.
On a smooth road...
- heart rate
- watts
- speed
... seems more relevant.
Why these two different views?
Well.
Simple, really.
When it's rowdy with dirt, rocks, up, down, tight turns...
... aerodynamics are much less relevant.
Keeping an eye on heart rate, and staying within a target range, seems more useful to me.
However, when it's smooth and straight and fast...
... speed changes are easy to see as we adjust our body position.
On the road, I'm more interested in figuring out how to maintain a certain speed while keeping the heart rate in check and the watts required down.
In both instances, it's all about efficiency.
Which is why I was so perplexed at the promoter's sloppy (lazy?) work for an event I'm planning on...
- Distance we are covering literally just doubled on the website
- Course map, almost impossible to locate
- Promotion, weak, at best
.... somethings are just doomed to fail.
But, not us.
We wade through the nonsense and...
... focus only on what makes sense.
===
164.3 lbs
8 hrs sleep
Pull Ups, Push Ups
20 minutes recovery
60 minutes reading + Journaling
https://www.strava.com/athletes/10248
THINGS I WON'T LIE ABOUT
Oct 05, 2024
by TODD BROWN
THERE ARE LOTS OF REASONS to hide the truth. Secrets we have learned or want to protect regarding...
... how to rip on raceday.
At least, that's how some people play it.
Then, there's just the brutal truth nobody wants to hear.
I was thinking about that today as I watched one dude completely lose control of his emotions because another was late.
I had to ride away.
The level of seething vulgarity was astonishing.
We're talking about a MAMIL. (middle-aged man in lycra)
Not a good look.
What does that have to do with secrets?
I dunno.
I do know.
There are reasons to good get super upset...
... when we make bad decisions.
My top 5 bad decisions...
5. Irregular sleep patterns
4. Obeying the sugar addiction
3. Not knowing basic mechanics
2. Drugs and alcohol
1. Putting sport before what's important
My top 5 good decisions...
5. Treating my body as a temple
4. Demonstrating self-mastery
3. Pursuing excellence
2. Daily Strength Work
1. Putting what matters most first
In case you're wonderin',
this is a general list, not my personal battles...
... that's a secret.
What's not a secret is this...
Hundreds of collegiate athletes have been devastated throughout the South East Region - campuses destroyed, classes paused, competitions cancelled.
Together with Torq USA, Pedal Industries will donate proceeds from this jersey to the South Eastern Collegiate Cycling Conference Teams and Students impacted by Hurricane Helene.
Thank you for your generous support and consideration.
===
163.7 lbs
7.25 hrs sleep
Pull Ups, Push Ups
10 minutes recovery
30 minutes reading + Journaling
THE NEW GUY SURVIVES
Oct 04, 2024
by TODD BROWN
IT'S ALWAYS RISKY INVITING the new guy. Dude expresses interest, I say join us on our easy day. He commits...
... shows up in a t-shirt, sneakers, helmet unbuckled.
Yeah, I'm that much of a snob to question those choices.
Instantly, I thought...
... We should skip the steep, rutted single track for his first gravel ride with us.
No,
no,
no...
... he was having none of it.
Well, Hot Dang! if he didn't shred it like it was nothin'.
Serves me right for judging gym shorts by their... fabric?
And, that's not even the best news.
We've upped our numbers on this new ride, dubbed Dusty Shins, by a whopping 50%!
From 2 to 3.
You might be asking yourself...
... Why would The Ol' Diesel try and start a new group gravel ride?
Well, I have a theory...
- There's a whole bunch of cool cats in the world that I'll never get to know unless I get 'em bike ride.
- Most of us are workin' too hard, and playin' too little
- And, could use a little extra socializin'
... and a question.
Who ya gonna invite to join you on your superdupereasypeasy ride?
===
163.1 lbs
8 hrs sleep
Pull Ups, Push Ups
20 minutes recovery
30 minutes reading + Journaling
CONSIDERING A QUIVER KILLER? HERE'S A PRO TIP
Oct 03, 2024
by TODD BROWN
THREE MONTHS IN TO COMMITTING to project Quiver Killer, and I can tell you whether or not it's working. The idea being are there benefits to rolling...
... one bike to rule them all.
I sold the amazing BMC Team Machine, as soon as the Crux was built up and I had two wheel sets.
One for road,
one for gravel.
The goal was to optimize for gravel racing by riding only one bike.
It's safe to say the 3rd at Gravel Nationals was a good confirmation of the plan.
But, the big question still remained...
... Isn't a pain swapping wheels and aligning brakes all the time.
To which I can say, Yes it was a pain...
... in the beginning.
I'd already purchased the same hubs and rotors for each wheels set.
Surprisingly, that wasn't enough.
Adjustments to the calipers were annoying necessary.
It took a while to realize this pro tip...
- Leave the calipers alone.
- Keep fine tuning the trueness of the rotors
- Until they slot right in and spin without rubbing
... it's a thing of beauty.
===
In case you missed it:
We invite you to help out...
Hundreds of collegiate athletes have been devastated throughout the South East Region - campuses destroyed, classes paused, competitions cancelled.
Together with Torq USA, Pedal Industries will donate proceeds from this jersey to the South Eastern Collegiate Cycling Conference Teams and Students impacted by Hurricane Helene.
Thank you for your generous support and consideration.
===
163.85lbs
8 hrs sleep
Pull Ups, Push Ups
20 minutes recovery
90 minutes reading + Journaling
SUPPORT BLUE RIDGE STRONG
Oct 02, 2024
by TODD BROWN
We invite you to help out...
Hundreds of collegiate athletes have been devastated throughout the South East Region - campuses destroyed, classes paused, competitions cancelled.
Together with Torq USA, Pedal Industries will donate proceeds from this jersey to the South Eastern Collegiate Cycling Conference Teams and Students impacted by Hurricane Helene.
Thank you for your generous support and consideration.
YOU'RE NOT ON TUBELESS?
Oct 01, 2024
by TODD BROWN
LOOKING OVER THE SHOULDER OF He With Big Tribe, I felt a little bit of pity. Not just me, but three other concerned riders rolled to the man fixing a flat and asked...
... You're not on tubeless?
Not that there's anything wrong with tubes.
But, tubeless has been a game changer for me...
- lower tire pressure
- faster rolling
- self-sealing
... because it's so much more durable.
For example, yesterday I must have picked up a small sliver or something. When I checked my tires last night, the rear was quite low.
For whatever reason, the sealant didn't close the hole completely...
- I checked the tire
- found the spot
- stuck in a dart
... took less than a minute to do.
Woke up this morning and the tire pressure was perfect.
I'll probably ride that tire for another 1000 miles, or more.
My poor friend, had to...
- take off his wheel
- remove the inner tube
- check the inside of the tire
- insert a new tube perfectly
... unfortunately, it didn't go well.
Then, and this is not uncommon, It burst upon airing up.
Probably still had a thorn in there, or he didn't put a patch on the inside of the tire, or perhaps a fold in the tube.
Whatever it was, the fact remains, he had to do the entire procedure all over again.
Most new bikes, wheels and tires, are tubeless ready.
Tubeless is so much easier, and efficient.
Why don't do it?
There is a cost to convert, a legit reason to wait for a necessary bike/wheel upgrade.
But, I think it's something else.
This was true for me.
It seemed like magic,
and that was scary.
I was unsure I'd be able to master the new technology.
I let my fears hold me back instead of...
... moving forward with a better solution.
Here's how to do it: https://youtu.be/rTCgv6MzYzI?si=qvBwuJdMqzPb_WX4
===
163.8 lbs
7.5 hrs sleep
Pull Ups, Push Ups & Stuff
20 minutes recovery
30 minutes reading + Journaling
THE HOLY GRAIL
Sep 30, 2024
by TODD BROWN
TRAINING IS TOTALLY DIFFERENT FROM RACING. When something goes wrong in training, sure we hustle to get things back on track, but we're not killing ourselves. We're making sure...
... it's done right.
If we could just remember...
- a flat
- broken chain
- loose bolts
- bald tire
- empty bottle
- outta nutrition
- drained battery
- worn pads
... won't kill us, and...
- perfect equipment
- proper nutrition
- enough liquid
- charged batteries
- clean lines
- great coaching
- sideline support
- ideal weather
... won't make us win.
It's the cumulative effect of bad things and good things stacking up...
... that make all the difference.
So, when it's all going sideways,
we take a breather,
regroup.
When it can't get any better,
we pause for moment,
with gratitude.
Whatever the sitch...
... we keep on charging towards our holy grail
===
164.7
8 hrs
Pull Ups, Push Ups & Stuff
30 minutes recovery
90 minutes reading + Journaling
Check out PEDALindustries.com
WILLING TO GAMBLE?
Sep 29, 2024
by TODD BROWN
GAMBLING IS A VICE, everybody knows that. It can be addictive, life destroying, all consuming. Yet, there is every reason to believe...
... gambling is good.
What?!
Yep.
Because, when you think about it, that's exactly what we are doing...
- when we train for a race
- invest in equipment
- hire a coach
... we are betting on ourselves.
To win.
To do our best.
To shock the world.
Which is exactly what Tadej did today.
Rolled the dice,
on a ridiculously long-range attack,
against the very best riders in the world.
Stupid?
Arrogant?
Audacious?
That's what it takes.
Are you ready to place that bet?
===
165.6
7.5 hrs
No Strength Work today
10 minutes recovery
60 minutes reading + Journaling
Check out PEDALindustries.com
CARROT STICKS
Sep 28, 2024
by TODD BROWN
IT HAD BEEN ABOUT 10 MILES since I'd last seen the crew. Apparently, they even stopped to wait for me at some point. I was too far back to catch. My friends are so kind...
... when they are not stomping on the pedals.
Swami's Long is, by far, my favorite loop,
with a few of the local hitters,
and National Champs...
... I couldn't resist.
It was a real carrot and stick ride.
I'd start coming off the back,
and claw my way back on.
When the elastic was about to snap,
I'd put in the last ditch effort.
The carrot of a solid draft is tasty.
Eventually, on W. Lilac, which is like a Disneyland ride with twists and turns and ups and downs...
... the stick of being dropped clobbered me.
It wasn't enough to prod me back to the group.
There was no more pace in my legs to pick up.
Am I happy about that,
being dropped?
100%.
It's a gorgeous ride.
Am I happy about today's numbers, which well off what I was doing a few years ago?
Well, yeah, I think I am.
Today's effort was almost a mirror image of Gravel Nationals a few weeks ago.
One big difference.
I was very tapered for that big A race in Nebraska,
and mostly tired this morning from a pretty big week.
What's it mean?
I think it means I'm track for the last race of the year.
Gravel State Champs.
===
Just a side note... yesterday I was having a bit of a Woe is me moment. Battling with doctors and insurance and all that goes along with that. I was tired, and kinda bummed.
Feeling a little defeated.
When I went to bed, I thought The hell with it I'll just ride by myself in the morning wallow in my sorrow. Not a great place to be mentally or spiritually or socially.
When I woke up, after a solid sleep, it was early.
I had new thought...
... Screw this, I'm gonna ride with my friends.
Ain't nothing like some zzzzzzs
and friends,
and watts...
... to get the ol' soul back on track.
Am I right?!
===
164.8 (only way i'm gonna finish with the group is drop 5)
8 hrs
PullUps PushUps
10 minutes recovery
30 minutes reading + Journaling
UNDER THE COMMUNAL TENT
Sep 27, 2024
by TODD BROWN
I'M NOT MUCH OF A TRUE CAMPER, but, I do love tents. Especially, at the races. There's not much better than...
... gathering at the tent.
Pre-race.
Post race.
On bikes.
Off bikes
Don't matter.
It's like an outdoor locker room, oddly private...
... with all kinds of energy.
Michael and I were talking about it this week, how the kids...
- Jr High
- High School
- College and Universities
... are so good at brining everybody in.
That's often where they best bond with each other,
feel the confidence of the seasoned kids,
buoy up the newcomers.
Sometimes, that's the best part of going to an event.
Here are some design inspirations...
===
162.7
7.5 hrs
PullUps PushUps
20 minutes recovery
90 minutes reading + Journaling
WHY I SIGNED UP, WHEN NOBODY ELSE IS GOING?
Sep 26, 2024
by TODD BROWN
WELL, I PULLED THE TRIGGER on a race that only a handful of people have committed to. It's not cheap. It's not close. And, No, I didn't do it...
... because I'll probably win.
I mean Who wants to be the State Gravel Champion of nobody?
Not me.
I punched in my info,
finger-approved the CC charge,
because I want this to be a huge success...
- the course looks cool
- they're feeding us something delish
- we get a chance to earn the State Champ sleeves
... gotta get that momentum going.
That's how events get huge,
and eventually start selling out the first day Reg opens.
Bike Reg has two cool data fields...
- Who's Registered - lets you see the competitors in your category
- Race Predictor - gives an idea on how we'll do
... I love that..
If we see a good chunk of humanity is signed up, it's exciting.
Whether Race Predictor thinks wer're gonna get clobbered or should crush it, there's always some way to find motivation there.
The moral of the story is...
... if you see a race you want to succeed, do something about it.
Oh, and if you're in the SoCalSoNev USACycling District...
... get signed up before it sells out!
===
163.1
7.5 hrs
PullUps PushUps Squats
20 minutes recovery
60 minutes reading + Journaling
GIGO - YOU'VE BEEN WARNED
Sep 25, 2024
by TODD BROWN
NEARLY 70 YEARS AGO, at the dawn of the software programming age, Army specialists William D. Mellin explained that computers cannot think for themselves...
... sloppily programmed inputs inevitably lead to incorrect outputs.
What does that have to do with my Wahoo?
Nothing,
and everything.
But, before we get there the default phrase is...
... garbage in, garbage out.
Simplified: GIGO
As athletes, what kind of garbage should we avoid?
- processed food
- most breads
- refined sugar
- packaged food
- recreational drugs
- inadequate sleep
- massive amounts of caffeine
- refined sugar
- alcohol
- going hard every single workout
- smoking
- sitting for extended periods
- mindless scrolling
- porn
- refined sugar
- seed oils (I'm not super read up on this one)
What should go in?
Keep it simple.
Eat food who's ingredients you can identify...
- eggs
- vegetables
- fruits
- meats
- nuts
... just by looking at the plate, you know what you're eating.
Get plenty of sleep, and rest. If in question, get more than you think you need...
... simply by going to bed earlier.
Drink plenty of good water, you know so your pee doesn't look like gold the way it does after a super long ride or run or swim.
Vitamins, supplements, etc...
... work with a functional health doctor, start with a blood test.
In a nutshell, when avoiding GIGO...
... remember to K.I.S.S.
Speaking of keeping it super simple...
... I came into a leaf covered turn a little hot today.
this is exactly why I developed a lightweight, breathable glove that can be worn all year long.
Right now, it's buy one pair, get the second pair free.
https://pedalindustries.com/collections/socks-and-gloves
165
8.5 hrs
PullUps PushUps Squats
20 minutes recovery
120 minutes reading + Journaling
PEACEMAKING
Sep 24, 2024
by TODD BROWN
I'VE BEEN INVITED TO SPEAK on the subject of peacemaking. Weird, I know. For someone who manufactures angst on the start line...
... this is going to be a challenge.
For years, I've known generating a little pissedoffness...
... can sharpen the senses, and increase the wattage.
So, I'd come up with some fake backstory on some unsuspecting competitor.
They'd never know.
It's an immature idea, but...
... I know it's origin.
Early on, as I got into racing...
... I really got into crit racing.
Trust me, there's nothing like the adrenaline spikes from..
- banging elbows
- getting cut off in a turn
- being swarmed in the final meters
... it's a most powerful drug.
Because, we don't just feel threatened...
we're dodging bullets.
So, Joe Racer shows up at the next race and it's real easy...
... to harness that negative energy.
Eventually, I got over it.
It was simple, really.
I gave most people the benefit of the doubt, and stayed clear of the turds.
Which is why I almost always find myself making up some kooky gossip on...
- a fellow competitor
- doing their best
- to be safe
... it works, so I do it.
And, to be honest, most of the time it's the racer I'm lined up next to, smiling and introducing myself.
Doltish, I know.
But, here's the thing
- sometimes the danger is f'reals
- we have every right to be ticked off
- especially if the actions are intentional
... like the turd who ran me into the barriers a few years ago.
When that happens, we can...
- turn the other cheek
- be confrontation and contentious
- seek first to understand, then be understood
... we have choices.
That turd who tried to ruin me nearly did me in...
- I hit the barrier,
- shredded my jersey,
- and bled all over my arm, body and bike.
... turning the other cheek seemed like the best option
I was exhausted from the race,
and tired of being angry.
It was getting me nowhere.
And we want to go places...
... am I right?
164.8
7.5 hrs
No Strength Work
10 minutes recovery
120 minutes reading + Journaling
SCREEN TIME
Sep 23, 2024
by TODD BROWN
THE FIRST TIME I MONITORED MY WEEKLY SCREEN TIME, I was blown away. How could I possibly be spending so much time looking at my phone...
... when I could be riding?!!
But, what about my Wahoo screen?
How much time do I spend looking at that?
And, if our minds can be altered by what goes in via that phone...
.... what does that say about what we see on our bike computers?
I'm doing an experiment to keep my mind fresh and clean.
Phone - no screen time before Noon. Get the day started off unpolluted.
Wahoo - only 2 metrics, heart rate and cadence.
Why only those two?
Well, lately I've noticed when things are getting spicy I'll look and see a high power number and think...
... Oh, that's really hard just hold that.
Meanwhile, my heart rate is ticking along way under max bpm.
Before you get all bro, are you even warmed up, yes, this is well into the ride.
What I'm hoping for is to push harder, earlier in the effort...
... without freakin' myself out.
As for the cadence, when really getting after it...
... it's always good to see if I'm in the RPM sweet spot.
And, it's not just the hard efforts.
Same goes for the easy days.
Often, I'll look down and see the HR is Zone 2, but the watts seem too high, and I'll back it down.
Meanwhile, I'll still be recording all the other data to look at post work out.
In other words...
... gonna do some old school HR based training.
Nothing like the off-season to mess around.
===
166.1 (been getting a little carried away on Sundays)
8 hrs
PullUps and PushUps and Stuff
20 minutes recovery
120 minutes reading + Journaling
THE GREATEST EVENTS
Sep 22, 2024
by TODD BROWN
LOOKING BACK OVER THE LAST FEW YEARS, some events really stand out and others are utterly forgettable. Is there a...
... connection between memorable and forgettable?
It's not the money.
Well, it's kind of the money.
No it's not.
I mean the most memorable events, and were talking about racing here...
... definitely charge more.
But, that's not the issue.
Well, it kind of is.
Here's what I mean...
... the best events deliver an experience we highly value.
So, while they may cost more...
... they are actually a bargain.
Many a time, I've come away from a "low cost" event, and felt totally ripped off.
No bueno.
Great events, deliver on so many levels...
... we come back again and again.
It's the same with anything we invest in...
- bikes
- shoes
- wetsuits
- helmets
- coaching
... we want great stuff,
and awesome experiences.
Excellences that shocks us, like wild design
Order it by Monday - code below.
Use promo code JACKD to save 30%, expires 9.23.
===
163.6
10 hrs
PullUps and PushUps
20 minutes recovery
180 minutes reading + Journaling
IT FINALLY HAPPENED
Sep 21, 2024
by TODD BROWN
FOR 6+ YEARS I've been mostly going it alone. Typically, I enjoy these rides by myself. For two reasons, it's off season, and...
... I'm the only one with a gravel bike.
Not today.
Seven of us,
my main riding crew,
all saddled up for a morning of...
... pavement, dirt roads, and singletrack.
Two, were straight up virgins,
three, rocked gravel Nationals with me,
and the other two, well...
... we just couldn't believe it had finally happened.
Why now?
While...
- The crit scene is alive and stomping
- The MTB scene is still thriving
- Gravel is exploding
... and bar to bar, legit road races are d e a d.
And, that is exactly what the mass start gravel circus...
- elbow rubbing
- wheel sucking
- real attacking
... offers everyone who pins on a number.
Excitement.
I could barely control myself.
Rather than ask after every...
- serpentine single track
- screaming downhill
- berm-ripping turn
... I contained myself and just asked one question of the two virgins.
How would describe gravel riding?
Contestant #1: Exhilarating.
How so?
Well, we were flying across that false flat at speeds I never encountered on my mountain bike.
Contestant #2: New challenges.
Like what?
I'm just not used to my wheels drifting in almost every single turn.
Should everybody take up gravel?
No.
Only those looking for exhilarating new challenges.
Now, for a dose of reality.
In the olden days, when it was just lil' ol' me on these Saturday mornings, I looked forward to patching together an amalgam of all kinds of different surfaces...
... and occasionally score some new way to get around these parts.
As of today,
with me being the slowest of my pals...
... a new era is dawning in my gravel world.
The zen-like qualities melt away when the group is together,
and new fitness gains with the accompanying skill required to go fast...
... could create a startling performance advance.
A lot like this super spooky kit.
Order it by Monday - code below.
Use promo code JACKD to save 30%, expires 9.23.
===
163
6.5 hrs
No Strength Work
10 minutes recovery
30 minutes reading + Journaling
A RULE OF THUMB FOR POLARIZED TRAINING
Sep 20, 2024
by TODD BROWN
POLARIZED TRAINING IS REALLY POWERFUL. But, human nature and our inherent need to overachieve gives all of us an equal opportunity to really screw up what...
... could be a game changer.
The basics are to train...
- crazy hard a little bit of the time
- superduper easy most of the time
... pretty simple, right?
Here's how I do it:
- Kill it twice a week
- Cruise it the rest of the time
- Keep the hard days far apart or back to back
Here's the rule of thumb, that most people get wrong...
... the easy, crusin' days are big enough volume to maintain the fitness gained on the very hard days.
For example, If my fitness on Starva is 90 after a hard Tuesday, I'm going to aim for enough volume to mostly maintain that fitness score.
It may, will drop a bit.
But, not the kind of drop I'd see if I was sendentary.
That is completely doable as long as my intensity is low enough.
For me, that low intensity is almost entirely Zone 2.
Following this protocol, allows me to hit it hard again...
... and bump the fitness up.
The results increased performance...
... are terrifying.
Just like this hair-raising kit.
Order it by Monday - code below.
Use promo code JACKD to save 30%, expires 9.23.
===
162.7
7.5 hrs
PullUps PushUPs Split Squats
30 minutes recovery
90 minutes reading + Journaling
https://www.strava.com/athletes/10248
YOU LOST THAT TAPER FEELING... WHOA, THAT...
Sep 19, 2024
by TODD BROWN
I DON'T HAVE TO TELL YOU, because you get it. However, we've all got a friend or three who need to be hit upside the helmet...
... when it comes to tapering.
This week it hit me.
Exactly how to explain what tapering feels like.
I was doing shoulder presses with 200 lb. dumbbells in each hand...
... it might have been less weight than that, but that's not the point.
The point is I had a good, heavy piece of metal in each hand.
The resistance was very real.
After I plopped the weights back down,
I reached up above my head to grab something.
There it was.
My hand shot up,
with zero effort.
That my fine lycra-loving friends is...
... exactly what proper tapering feels like.
On raceday.
We shoot....
- uphills
- off the front
- rocking all out in a sprint
... with zero perceived effort.
Truly magical.
We should feel that good when the...
- stress of heavy training loads
- grind of 9-5 hustling for money
- nights of of too little sleep and rest
... are left behind the final week or so before the A race.
On that day,
for that moment,
we are SCARY FAST!
Which is exactly how I plan to be at the Filthy 50 Costume Race.
At least the scary part.
In this frighteningly rad kit.
Order it by Monday - code below.
Use promo code JACKD to save 30%, expires 9.23.
===
163.4
7.5 hrs
PullUps PushUPs Split Squats
20 minutes recovery
90 minutes reading + Journaling
IF YOU BUILD IT...
Sep 18, 2024
by TODD BROWN
WE DON'T DO THIS ENOUGH, at least I don't. But, since I just did it again for the first time in ages, I can tell you for sure...
... there is sheer joy in building up a bike.
Rather than accept the spec'd parts,
we pick out what we really want,
in the exact size and ratio.
In the recent build, I went over the...
- crank length
- cassette size
- and front chain ring
... to get exactly what I wanted.
It's perfect.
- 46 up front
- an 11-40 in the back
- a 2x Classified rear hub
To figure out the gear ratios, you can be a math wiz or simply go to...
https://www.bikecalc.com/archives/gear-ratios.html#google_vignette
... and geek out for hours.
Taking the time to get everything right for me was...
... super fun and rewarding.
Oh, and fast as hell.
Which reminds me...
... Noel created a truly badass Halloween Kit.
Order it by Monday, get it in time for your favorite haunts - code below.
Use promo code JACKD to save 30%, expires 9.23.
===
164.5
8 hrs
PullUps PushUPs Split Squats
20 minutes recovery
90 minutes reading + Journaling
SHOULD WE EVER EASE OFF THE GAS?
Sep 17, 2024
by TODD BROWN
I GOT A GOOD LESSON RACING a while back. The finish was coming up fast, I was in perfect position, there was no way I was going to lose...
... until I did.
It surprised me, then...
... I got really hacked off at myself.
Can you relate?
The kind of anger when I just pedal off and mumble uncouth language under my breath...
... and don't want to be around anybody.
What happened?
So dumb...
- I thought I had it won
- eased off the pedals
- started to relax
... and got passed.
It was so close,
we had the same time.
But, a dramatically different result.
Should we ever ease off just because
- things are going well
- our goals are on track
- the top is within reach
... it's all going according to plan?
Or, should we push through until...
... we've conquered what we set out to accomplish?
===
Working hard to get to the top we don't typically need a jacket,
that's for the way down while we revel in our glory.
===
166.1
7 hrs
PullUps PushUPs Split Squats
10 minutes recovery
60 minutes reading + Journaling
THAT SOUNDS TERRIBLE, SIGN ME UP
Sep 16, 2024
by TODD BROWN
JUST PINGED A BUDDY about riding this week. I'd have my girl call his girl, but our girls already think we are weird. The one day that lines up for each of us...
... sounds terrible.
We're doing his work out...
- 25 minute warm up
- 1 minute all out up a hill
- spin around the loop and do it 10 times
... and I love it.
It looks like a sure fire way to see stars, and
... possible vomit.
This is why it's so crucial to have faster friends,
people that are way better,
putting us to shame.
There is a 0% I'd do that workout on my own.
I mean, I'd roll out with the structure in mind, but...
... I'd never go as deep and hard on my own.
That's crazy!
===
165.1
9 hrs
PullUps PushUPs Split Squats
30 minutes recovery
90 minutes reading + Journaling
https://www.strava.com/athletes/10248
DREAM ENDING
Sep 15, 2024
by TODD BROWN
IS THERE A BETTER ENDING TO A GRUELING RACE than a lone leader who is out in front of the chasers, checking over their shoulder, pushing hard and...
... crossing the finish line alone?
There might be.
Maybe in your dream scenario it's a...
- massive pack sprint for the line
- come from way back catching leaders unawares
- summit finish where athlete's bodies fail them, except your
... or, something else.
It's good to enjoy such an incredible dream, and...
... dream it over and over.
It's better to ask...
- how do I make it real?
- what do I need to to do?
- where do focus my energy?
... today, tomorrow, next week, next month.
Work backwards...
... and make it real.
===
164.5
8 hrs
PullUps PushUps SplitSquats
0 minutes recovery
60 minutes reading + Journaling
ARE YOU FEELING IT?
Sep 14, 2024
by TODD BROWN
DATA OVERLOAD IS A THING. From Whoop to Strava to Training Peaks to Wahoo to Garmin plus all the different power meters and heart rate monitors...
... it's enough to make your head spin.
Which is not what we long for.
We want our...
- our legs moving
- feet charging
- arms pulling
... our bodies to be ripping it up.
And, that can be a huge problem with the data.
Just last weekend at Gravel Nats, I looked down and saw...
... power numbers that freaked me out!
Not in a good way.
Too high.
But, was it?
My legs felt great,
my breathing as in check.
I knew I was in the zone,
on a good day...
... and that power data was crap!
Worthless.
It was the kinda data that I see on group rides and instantly back it down for fear...
... I might blow up.
Is this resonating with you?
I'm not saying we don't need data while we're racing,
I'm saying saying if we're not careful too much can foul everything.
We have a helmet for any physical blows we might encounter.
What do we have to prevent the mental blows?
On fast, technical MTB XC races, my head unit is often in my back pocket, same for crits...
... so my head is in the race.
That's one idea.
Here's another, only show a few data points when racing...
- cadence
- distance (if it's a long race)
- time (if it's a timed race)
... so we aren't overwhelmed.
So we can focus on the racing.
I wonder if the cats that crossed wheels on the climbs last weekend were staring at the numbers in disbelief instead of...
... believing they were on a good day?
Check the pic above, it's the data points I taped to my stem for Nats...
- where and how long the climbs were
- where the feed zone was
... on my Wahoo was HR, power, cadence, distance.
Here's the real question:
If we weren't freaking out on our data on group rides, Zwifties and B races...
... would we ride a lot harder?
Because, if we would, that probably means the data is nice to review after that action, but holding back...
... our amazing potential.
Kinda makes me nostalgic for the old days
===
162
8 hrs
Rip On RaceDay Circuits
10 minutes recovery
90 minutes reading + Journaling
A TAPERING SECRET
Sep 13, 2024
by TODD BROWN
THIS BEARS REPEATING, not because you don't intuitively know it, but that it's easy to unconsciously forget. I have tried to verbalize it many times...
... the last 7-10 days before the A race is all mental.
Here's what I mean.
There's no amount of training that's going to make a significant difference.
That part of the prep is done.
If anything, most of us do too much during that final week.
I'm not just talking about backing the training way down.
Our busyness is still in full motion...
- work
- family
- volunteering
... and those activities require, and deserve, energy.
I'm not saying neglect them year round,
I am saying put as much of it as possible on pause.
Life needs to be backed way down to taper properly.
Take a day or three off of work,
get the family squared away,
pass on all else,
if possible.
It's the A race,
it's not like this is happening every weekend.
Doing whatever we can to reduce our mental energy...
... is huge.
WARNING!
shameless plug is being inserted
That, for me, is the biggest benefit of the RaceDay Bag...
... it drastically reduces the stress of packing for the A race.
Same goes for the Travel Bag.
===
162
8 hrs
Rip On RaceDay Circuits
10 minutes recovery
90 minutes reading + Journaling
HOW I KNOW WHEN I'M ARE RECOVERED
Sep 12, 2024
by TODD BROWN
IT'S BEEN FOUR DAYS SINCE NATIONALS, and I've been taking it easy all week. I have been out on the bike for three of those days, not for training...
... to give myself a mental break from work.
My legs have been sore every night.
Way more than I'd expect.
So, the rides have been very easy.
Just spinning.
This evening, I got a glimmer of the good leg feeling.
Does that mean it's time to get back at it?
Nope.
I'll know when I'm ready to start training f'reals when...
- I can't stand the slowness
- I am aching to push hard
- I'm feeling caged
... then, and only then, is it time to start adding some intensity.
Is there a race on this year's calendar?
Maybe.
We'll see.
===
163.6
8.5 hrs
Rip On RaceDay Circuits
20 minutes recovery
90 minutes reading + Journaling
HERE'S A STRONG TAKE
Sep 11, 2024
by TODD BROWN
AFTER BEING ON THE ROAD FOR TWO WEEKS, I was looking forward to getting home and getting back into my routine. In particular...
... the strength training.
It was kind of a downer.
Two weeks ain't long.
But, it's long enough to get a lot weaker.
When I left, I was able to do 9 pull ups consecutively.
I know that's not much for a lot of people, but for me it was a good number, and just one away from my goal of doing sets of 10.
How'd it go today?
The sets went like this...
- 6 pull ups, 18 push ups
- 4 pull ups, 12 push ups
- 3 pull ups, 9 push ups
- 2 pull ups, 6 push ups
- 1 pull up, 3 push ups
... a lot less that what I was doing just two weeks early.
The total for today, 16 pull ups and 48 push ups.
Before I left, 30 pull ups and 90 push ups.
Almost half my strength was gone.
Could I have pushed super hard and done more?
Sure.
But, I wasn't really pushing hard before the road trip.
The squats were about the same in terms of weight and reps, but my muscles felt really funky after.
Should I have continued to lift exercises during the trip?
No.
I was tapering for my A race.
One of the benefits of not working on strength for the last two weeks is...
... how springy and fresh we feel.
Which all plays into getting our heads in the proper frame to...
... rip on raceday.
===
163.6
8 hrs
Rip On RaceDay Circuits
20 minutes recovery
90 minutes reading + Journaling
THE POST RACE HANGOVER
Sep 10, 2024
by TODD BROWN
WHAT IS IT ABOUT FINISHING THE 'A' RACE that feels like a nasty hangover? There's something else that brings on that...
... cruddy, rotten feeling.
How we did doesn't seem to matter.
Or, does it?
Like...
if we got whacked, fell super short
or
If we crushed all expectations
... which has a heavier feeling in our gut on Monday morning?
I'm gonna tell ya, right now, where the hangover comes from.
It only sets on us if we have...
- no plan
- no what's next
- no new thing to conquer or be conquered by
... that is the problem.
Or, as the great Solomon said...
... Where there is no vision the people parrish.
So, if the post-race blues got ya down...
... get out your calendar and start planning.
===
164.5
7ish hrs
No strength work
10 minutes recovery
20 minutes reading + Journaling
GRAVEL NATS - GOOD, BAD AND AWESOME
Sep 08, 2024
by TODD BROWN
I'D NEVER BEEN TO NEBRASKA, and I'm not sure Michigan counts as the Great Plains. So let me just get this said up front...
... the people are freakin' awesome.
This place is truly great!
Ok, I'm a little tired, so here's a quick run down of what when good and not so good.
The good.
- Haven't used PR Lotion all year, darn glad I lubed up 2x this morning.
- The Specialized Cruz, with Classified hubs, was perfect. Performed amazing. And the experiment to ditch the road bike and get road wheels for this bike proves, to me, it's hot set up. I never spun out, and had plenty of bottom end to get up the climbs, spinning vs grinding.
- The Continental 45mm tires were excellent, and fast.
- My double-wrapped bars were comfy.
- The Ergon flex seatpost was really nice on the bouncy stuff.
- The Fizik road shoes with MTB adapted cleats were just perfect, zero foot pain.
- Breakfast was great, some yummy Coach's Oats oatmeal with macadamia nuts and blueberries at 5:15 am. Plenty of time to fuel up and digest before 8am start.
- Didn't drink too much prior to the race so I wouldn't need to pee.
- Lined up early. As soon as prior wave was off, I rolled up and slotted into the second row.
- Took all my calories100% via hydration. 5 bottles of CarboRocket, downed them all. 333 calories/bottle. Power was pretty darn good all day.
- Surfergirl was clutch at the only feedzone. I tossed my Camelbak and bottle, and she expertly handed me up 2 fresh bottles. Chilled, I might add.
- When cramps came on, not surprising given the smokin' fast start, I started down Salt Stick and got things under control so I could do, what must have looked like, a super slow sprint.
Accommodations.
- Kyle fround a great AirBnB close to the venue, 10 minute bike ride. This is so key, to be close and not be wasting time driving around.
- I slept amazing last night. Hit the hay around 9, got up at 5. Not tossing and turning nerves, probably because I wan't super hopeful on how I'd finish.
The bad.
- While I lined up in a great spot, I kept getting shuffled backwards. It was just like a washing machine up front.
- I was with the main group, but barely.
- One the first climb where there would be a separation, I got separated.
- A crash in front of me, towards the back. If I'd been up front, as planned, I would have missed it. Instead about 7 of us chased for 10 miles, Emilio a bud from home, was with me.
- We did catch on, and then on the next climb, guys crossed wheels, and I had to stop to get around them. Off the back again.
- Now we had a little group of 10 or so, and we rolled along at a strong pace for the last 50 miles.
- At the feedzone I was a little aggressive yelling Two Bottles, TWO BOTTLES! Sorry, babe.
- Coming into the finish, I found myself further up front than and I wanted, sprinted maybe a little early and got passed by a Craig on the line.
The conclusion.
I wasn't sure how I'd finished overall because we started with so many different categories.
Surfergirl said Husband (she calls me that) your time isn't posted.
We walked over to the officials...
Miss, excuse me, my time hasn't posted.
Ok, let me check. What's your number?
587
A dude stuck his head out of the timing building.
Ugh, we had an issue with the timing. It should you came in fourth...
... but, the photo showed 3rd.
And that my friends, is a great big giant Heckyeah!
===
161ish?
8ish hrs
No strength work
0 minutes recovery
0 minutes reading + Journaling
https://www.strava.com/athletes/10248
WHERE DOES THE POWER TO PERSEVERE COME FROM
Sep 07, 2024
by TODD BROWN
ALL OF US DECEND FROM PEOPLE who had hard lives, compared to our modern comforts. Some us are lucky enough to have family histories and stories of people who did...
... incomprehensibly hard things.
The weekend's race just so happens to be in a place my ancetor wrote about.
Scottsbluff, Nebraska.
The Oregon Trail passes through here.
So did Francis Webster, my great-great-great-great grandfather.
He didn't do in a nice Sprinter with...
- music
- a fridge
- and air conditioning
... he pushed a handcart, like the ones in the pic above.
Orginally, he'd purchased a Conestoga Wagon for he and his bride to go in style.
He sold the wagon to finance handcarts for 40 other familes.
Imagine that.
Packing up your life's possessions, only what would fit in a cart, and walking westward for over 1,700 miles.
Surviving off the land.
Planting seeds for those that would follow the next year.
While tomorrow's 88-mile bike ride will test my stamina...
... it's nothing compared to what those pioneers did 180 years ago.
===
PS: Special Vuelta inspired kit...
... and use promo code GCRED and save 30% on the GC Red gear.
Here's the link: https://pedalindustries.com/collections/the-gc-collection
... code expires on 9.10.24.
===
162
8ish hrs
No strength work
10 minutes recovery
60 minutes reading + Journaling
BRAIN TRUST OR BRAIN BUST
Sep 06, 2024
by TODD BROWN
IT'S ALWAYS A GOOD IDEA TO PRE-RIDE THE COURSE, if you can. Sometimes it's weeks or months in advance, others a or two prior...
... which one is best?
Well, I can tell you which one isn't.
Today, Kyle and I hooked up with some friends from Utah.
How long we riding?
Oh, just an hour.
Where to?
The start, then over to the finish.
How? long??
Maybe 90ish minutes.
Which was about what I wanted to do.
2.5 hours later,
we got back to the finish.
What happened?
We depended on...
- an impossibly small map
- one person to figure it out
- signs, which were not yest posted, to guide us
... consequently mixing up several courses into a long route.
Along the way...
- we climbed a short, nasty hill, not on the course
- missed the finishing mile or three
- and, I slightly bonked
... saw a bunch of beautiful countryside we wouldn't have seen.
The point of all this?
Let me put it this way, when just three of us went out in separate vehicles to do some more recon no one got turned around and we saw what we needed to see.
So, when should we pre-ride...
... as early as possible.
Why?
So just in case we do some extra miles...
... we have plenty of time to recover, and replay and dissect what we experienced.
Do pros do this?
Oh heckyeah!
If not in real life, for sure pouring over maps and other intel.
Why else would Primoz have been so chill when he lost 6 minutes to Ben O'Conner two weeks ago...
... he knew the terrain that followed would favor him to regain the lead today.
PS: Special Vuelta inspired kit...
... and use promo code GCRED and save 30% on the GC Red gear.
Here's the link: https://pedalindustries.com/collections/the-gc-collection
... code expires on 9.10.24.
===
161
7ish hrs
No strength work
10 minutes recovery
30 minutes reading + Journaling
TAKING TIME
Sep 05, 2024
by TODD BROWN
THE COUNTDOWN TO AN 'A' RACE is always a little nerve racking. Time is simultaneously speeding up and slowing down. The taper period seems eternal, then...
... in the blink of an eye we are here.
We decided to drive to Nebraska for Gravel Nationals.
Yeah, it's a lot further than it looked when I asked Siri for directions.
Which meant it was no big deal to detour 20 minutes and see a friend in real life.
Marty is in our weekly Accountability group...
- owns Evergreeen Bike shop
- races Leadville religiously
- is a committed athlete
... I had to verify he was more than a talking head on Zoom.
What a treat to drop in and see him,
meet his lovely wife,
give hugs.
Just cool.
When it comes down to it,
it's not our race times that count...
... it's the good times along the way.
===
160.2
8.5 hrs
Pushups
20 minutes recovery
60 minutes reading + Journaling
https://www.strava.com/athletes/10248
GETTING LOST FOR THE RIGHT REASONS
Sep 04, 2024
by TODD BROWN
AMID ALL WE DO, aim to do, commit to do it's easy to get lost forget about the important stuff. That is why it is so...
... important to get lost sometimes.
Couldn't we put all this fitness to better use?
I was thinking about that today,
11,000' up in the mountains.
Dead silent.
Trails going every which way.
I have spent very little time in Breckinridge,
and it's been over 2 years since the last visit.
At some point, I gave up trying to remember which trail was which and just started riding. I summited next to an abandoned log cabin.
The trail dwindled,
then vanished.
Eventually, I found a landmark, Baker's Tank.
It's red,
and memorable.
Passed the ancient behemoth twice during the Firecracker 50.
I kinda knew where I was,
and it was kinda disappointing.
The adventure lessened,
even though the sun was setting,
and the temperature quickly dropping.
On the way back, i found another trail and followed it through the forest to an old, shuttered mine established 89 years ago in 1935.
The trail merged into a steep, rocky gravel road.
Being briefly lost, somewhat cold, slightly concerned...
... I found my bearings on what's important.
===
162.5
7ish hrs
Pushups
10 minutes recovery
90 minutes reading + Journaling
https://www.strava.com/athletes/10248
THE SELF-COACHED ATHLETE IS...
Sep 03, 2024
by TODD BROWN
COACHING IS ALL THE RAGE. We can get coached for just about anything. I blame it all on Pop Warner because that is the first place I ever heard of coaching, and the...
... need a coach mentality.
I quickly learned playing 1-hand touch football in the street didn't mean doodoo.
Just because we knew how to...
- run
- throw
- catch
... didn't mean we knew how to play football correctly.
We had real cuts, scabs, and bruises.
Didn't matter.
Fast, tall, big, good hands, great thrower.
Didn't matter.
We could be a lot better with a coach.
I say Could not Should due to two critical factors on our part...
... would we listen and were we coachable.
We were already...
- having fun
- making friends
- getting tough and fit
... we didn't Need a coach.
Unless,
unless...
... we wanted to get a lot better, in way less time.
Don't get me wrong,
there is great joy in just doing the thing we love to do, our own way at our own pace.
At some point, though, ever self-coached athlete has to ask...
... how could I get a lot better, in way less time?
I'll answer that another day.
===
163
9ish hrs
Pushups
10 minutes recovery
120 minutes reading + Journaling
REST DAYS
Sep 02, 2024
by TODD BROWN
IF PROS HAVE REST DAYS, If three-week pro races have rest days, should we? Do we have time for that? I mean...
... we are trying to be our best.
When should we schedule them in?
Today is the second rest day,
following the second week of racing,
at hotly contested, impossible to predict La Vuelta.
Maybe there's a clue there...
... rest every 7th day.
For the pros, its about...
- recovery
- relaxation
- rejuvenation
... sounds pretty darn good to me.
Personally, I've been using the 7th day of the week as my rest day for about 32 years.
I've never looked back.
I roll into Monday,
ready to take on the world.
The firecracker finale of the last 6 days of La Vuelta are going to be lit.
I"m still pulling for O'Connor to win it all because he is so goofy and relaxed...
... I'd like to see a funloving winner for a change.
PS: Special Vuelta inspired kit...
... and use promo code GCRED and save 30% on the GC Red gear.
Here's the link: https://pedalindustries.com/collections/the-gc-collection
===
162
9ish hrs
Pushups
10 minutes recovery
120 minutes reading + Journaling
THE NOTEBOOK
Sep 01, 2024
by TODD BROWN
IT'S A PAIN, which is why nobody does it. Who actually writes any more, on sheet and paper? We could type it, but we don't. And, we are...
... missing out on something awesome.
Because we just might thrive on this information.
Try this.
After great a result,,
or a PR smashing day,
or when you feel invincible...
... grab your phone.
Take 5 or 10 or 20 minutes to relive...
- where things went great
- how you could have done better
- what you learned and will apply next time
... and record an audio message.
Save it for the day(s) you need to hear from that person.
160.2
7 hrs
PushUps
0 minutes recovery
120 minutes reading + Journaling
WHAT A DIFFERENCE A YEAR MAKES
Aug 31, 2024
by TODD BROWN
A YEAR AGO, I was so burned out. While I'd planned to go to Gravel Nationals, I just wasn't feeling it. So, I...
... pulled the plug a few weeks out.
What a difference a year makes.
Last year,
I was certain I'd have many more chances.
This year,
I learned life can change in an instant.
Last year,
my fitness was really high.
This year,
I'm still behind after my accident took me out.
Last year,
I figured I had a real shot at winning.
This year,
I'm just happy to be here.
Last year,
I never got around to planning the trip.
This year,
I made arrangements 7 months in advance.
Last year,
I had a coach.
This year,
it's just lil' ol' me and my own methods.
Last year,
I had a solid adventure bike.
This year,
I've got an actual gravel racer.
Last year,
I was going alone.
This year,
Surfergirl is here and we've got an AirBNB with friends.
Last year,
was about proving myself.
This year,
is about the journey.
---
160.9
8.5 hrs
PushUps
0 minutes recovery
60 minutes reading + Journaling
THE DIRTY SECRET OF STRENGTH TO WEIGHT RATIO
Aug 30, 2024
by TODD BROWN
IT'S COMMON KNOWLEDGE, right? The key to going faster is having a higher strength to weight ration. We hear it all the time, until...
... something unexpected happens.
We learn there's more to the story.
This summer, at the Tour de France, Jonas Abrahamsen shocked the world.
It wasn't the first-time snagging the climbing jersey that the sprint jersey.
That happens,
and it's cool.
But, I'm getting ahead of myself.
I learned just the other day that the frame on my new bike...
- is slightly heavier than the most expensive version
- has a lower strength to weight ration
... and is a noticeably stronger and stiffer.
Yes, my new frame is 100 grams heavier and has better power transfer.
Back to Jonas, we went from getting dropped almost not extending his contract to crushing it...
... when he gained 45 pounds.
The point of all this is it is good to be strong and light...
... it's better to be strong.
Does that mean it's donut time?
No,
not even.
It means we keep fueling our bodies with the best foods we can find,
and figure out our optimum weight.
---
162.9
8 hrs
PushUps
10 minutes recovery
60 minutes reading + Journaling
STARTERS VS FINISHERS
Aug 29, 2024
by TODD BROWN
IT'S KINDA SAD WHEN YOU THINK ABOUT IT. For every one person that signs up for a race, there are thousands of riders who don't sign up. I think I know why...
... because they know.
What do they know?
A lot of things...
- themselves
- their abilities
- their schedules
... which they claim precludes their participation.
The truth is...
... racing is hard.
But, they know the real challenge isn't their desire, ability or schedule.
In fact, signing up is the easy part...
... finishing is what scares the shift out of them.
We are different,
completing what we start,
seeing it all the way through...
- planning
- training
- packing
- travel
- warming up
- jockeying for position
- and pushing hard till we cross the line.
... we are finishers.
---
I was going to leave it there, however it's worth asking the question...
... How can we encourage more people to have an A race?
---
162.9
8 hrs
PushUps
10 minutes recovery
60 minutes reading + Journaling
ALTITUDE PERFORMANCE SECRETS
Aug 28, 2024
by TODD BROWN
I'VE BEEN UP AT 7000' for about three days. This morning I awoke with a stuffy nose, a headache, and just not feeling great. Crap!. Am I sick...
... is my A race in 10 days going to get foiled.
My negative thoughts were ill-founded.
I'd forgotten one of the great rules to performing at altitude...
- 3 seconds prior is good
- 3 weeks prior is even better
- 3 days prior is the worst thing ever
... we have to time it right.
While everyone reacts differently,
most of us feel the worst on the 3rd day.
It's an inescapable fact,
for me.
Maybe for you, too?
What can be done?
The only cures I know of are...
- time
- aspirin
- Cardio-wise®
... got any other ideas?
===
162.7
8 hrs
PushUps (traveling)
10 minutes recovery
90 minutes reading + Journaling
BAKED IN TRAINING
Aug 27, 2024
by TODD BROWN
THE TERM "BAKED-IN" is often used to communicated features or parts that are included, or cannot be removed. Computer code might have baked-in security features...
... what about our training?
During the taper portion of training,
when we back down volume,
and maximize recovery...
... it's like baking a cake.
The training and prep are the ingredients..
- mental
- physical
- equipment
... to rip on race day.
There is nothing left to do if we are a week out.
No amount of structured intensity,
or big endurance sessions...
... will help.
Think of the remaining days as the final minutes of a delicious cake in the oven.
The wafting smells.
Nothing to do but...
- wait till it's done
- let it cool
- cut it
... and rip on raceday.
(oh, and add frosting - PRs & Podiums)
===
163.5
7.5 hrs
PushUps (traveling)
10 minutes recovery
90 minutes reading + Journaling
https://www.strava.com/athletes/10248
BUT, IT'S SO HIGH!
Aug 26, 2024
by TODD BROWN
THE TOP OF THE CLIMB was pretty steep. The effort required to clean that last 50 yards was extraordinary. It's hard to appreciate, without doing the entire grueling 12 miles climb...
... to conquer the mountain.
It's the approach that makes the difference.
On its own,
the final pitch would be a quick sprint.
No
big
deal.
That's the thing with our goals.
We do the training,
live the lifestyle...
... to finally reach the top.
Few there be that ever even get started on the approach to a massive climb...
... which is probably why we treat those accomplishments as sacred.
So, yeah, it's cool not to want to share what we're after except with those who get it.
===
164ish
7.5 hrs
No Strength Training
0 minutes recovery
90 minutes reading + Journaling
FRANTIC TRAINING SECRET
Aug 25, 2024
by TODD BROWN
SOMETHING HAPPENED THE PAST COUPLE OF WEEKS, that hasn't happened for quite a while. It's weird, but I also think it's legit form of high-performance training...
... don't hold your breath.
I'm not going to tell you.
I'm going to guide you.
Here's how it went down for me,
and I bet you can relate.
Being sidelined for the first 2 months of this year,
I chose to slowly build my fitness back.
Short slow rides,
turned to longish slow rides.
I felt ready to join the group rides.
I was quickly distanced.
Eventually, I could hang on.
The last 4 weeks,
I turned the corner.
My fitness was such that I could push deep enough...
... to breathe frantically.
The kind of breathing we do after sprinting all out for 100 yards, on foot.
Am I saying forget the...
- HR monitor
- Power meter
- Structured intervals
... maybe, sort of, kinda.
When we are breathing frantically at least once a week...
... we know we're actually hitting our highest efforts.
===
164ish
7ish hrs
No Strength Training
0 minutes recovery
30 minutes reading + Journaling
https://www.strava.com/athletes/10248
WHERE TO TRAIN?
Aug 24, 2024
by TODD BROWN
TODAY WAS A GOOD LESSON, one that is hard to remember when racing and hard to execute when training. I guess it was more a reminder...
... the kind that stings.
Which is good,
because I need to remember this at the races.
Being my last big day,
of my big training block,
I wanted to wring out all my body had.
If you depend on group rides, like I do,
to push the bounds of fitness,
it can be a mixed bag.
Sometimes social,
sometimes very anti-social.
It's the rides where nobody can talk,
too busy gasping for air,
that do the trick.
There's a section that's about 3 miles of false flat,
that I've ridden at least 1,000 times...
... PR'd it.
It was the kind of day where the strong were flying on the front,
and the rest flying off the back.
A few miles later,
it all blew to pieces.
This is the exciting part, at least for me.
There is an 11.53 mile segment, with 1900' of vertical, that I really wanted to test myself on, and see if I could PR it. (I have done it 27 times)
Thomas and I went over the top of the the first pitch together, worked really hard to catch Ken and George before the next climb.
The four of us rotated well for a while.
then just three of us,
then just two.
Any time the pace would ease, I'd get to the front and push as hard as I could.
This was training,
a test.
Towards the top, with about a mile to go, my dear ol' pal, someone I used to think of as a friend...
... jumped me and rode away.
Can you believe that!
It's all good,
that's the kind of friends I like to hang around with,
plus, I snagged that PR I was looking for and feeling quite good about the fitness.
Here is the lesson.
Train at the front,
finish at the front...
... of the race.
Here is the reminder.
Ditch that mentality on raceday,
keep the powder dry until at matters...
... at the race.
===
If you noticed, Ben O'Connor did not practice this today... he pulled through and then led after Primoz attacked. He didn't have to do that, he could have sat on longer...
... maybe he wouldn't have lost nearly a minute.
PS: Special Vuelta inspired kit...
... and use promo code GCRED and save 30% on the GC Red gear.
Here's the link: https://pedalindustries.com/collections/the-gc-collection
===
164ish
7.5ish hrs
Pullups Pushups
10 minutes recovery
30 minutes reading + Journaling
WHY WE DON'T TAKE RISKS
Aug 23, 2024
by TODD BROWN
LATE LAST NIGHT, I tuned in to enjoy Stage 6 of La Vuelta. I'd sped ahead to 25k remaining, and I couldn't believe my eyes. Ben O'Conner, was...
... off the front, and almost 5 MINUTES ahead of all the favorites.
What the heck a...
- Tour stage winner
- Giro stage winner
- 4th over all at Tour and Giro
... what where they thinking letting him go?!!!
I'll tall ya what.
Disrespect.
Pure and simple.
As of this morning, he has over 5 minutes on the closest GC contender.
It's not like he's unknown,
or an outsider.
Let me just interject...
Last year, I showed up to do the State Road Race Championships. Hadn't done a local road race in forever because I was focused on MTB and gravel.
On the first little, tiny hill I...
- stood up
- kept going just for fun
- nobody was chasing me
... nobody respected a guy they hadn't seen race in years.
Snagged 2nd place,
no way I'd get that finish with a tough final climb if I was with the hitters.
no way I'd get that finish with a tough final climb if I was with the hitters.
I can only imagine how motivated Ben was yesterday...
- pinching himself in disbelief
- committing and digging deep
- dropping every one for a solo win
... and a, possible, insurmountable time advantage.
The big question is...
... why don't we risk it all, like Ben did yesterday?
More often,
if ever?
At races,
in life?
... asking for a friend : )
===
PS: Special Vuelta inspired kit...
... and use promo code GCRED and save 30% on the GC Red gear.
Here's the link: https://pedalindustries.com/collections/the-gc-collection
===
164.5
7 hrs
PullUps PushUps
30 minutes recovery
60 minutes reading + Journaling
WHO CAN YOU TRUST FOR TRAINING ADVICE?
Aug 22, 2024
by TODD BROWN
WHEN YOU'RE FASCINATED WITH IMPROVEMENT, you're constantly on the hunt for good information that can be tested. We see the results and...
... either discard or incorporate the new knowledge.
After a while, we have our list of go to sources for new information.
Let me just point out right here...
... confirmation bias is real.
It's easy to consume the information because it confirms what we believe.
That's why the testing is so important.
How do I test it?
If it looks worthy of a try...
... it often takes at least 3 months.
Sometimes, an entire season.
Why do I test?
To find out if it will work for me, the new...
- training concept
- nutrition strategy
- equipment set up
... just because it's working for so-n-so,
doesn't mean it will work for me.
Sometimes, I'll search a certain idea across various thinkers and platforms and media.
Other times, I'll go deep on everything one of these big brains has shared.
I like YouTube a lot, here are some of the channels/personalities...
- Dylan Johnson
- The Roadman Podcast
- Chris Horner
- Stephen Seiler
- Nick Bare
- The Kneesovertoesguy
- The Ride with Ben Delaney
... who are you favorites?
===
162.5
8 hrs
PullUps PushUps Squats n stuff
20 minutes recovery
90 minutes reading + Journaling
BIPOLARIZED TRAINING
Aug 21, 2024
by TODD BROWN
THIS WEEK HAS BEEN A DOOZY. I'll spare you details, just imagine all kinds of discombobulation happening. To the point, one might look to the sky and say...
... can't I get a break?!
When this happens, its like...
- a short, nasty climb
- endless washboard dirt roads
- sand so deep vicious pedaling isn't enough
... momentum sucking.
Times like these are often cured by getting outside.
Gradually, the shifty and dark feelings weighing me down were left behind.
Runs
Rides
Swims
Can be cleansing.
I pulled up as the sun was setting,
realizing how magical my life is,
gratitude filled my heart...
... I apologized to God for being such a whiny turd.
===
163
8 hrs
No Strength Work
10 minutes recovery
120 minutes reading + Journaling
WEEK 3 OF BIG VOLUME
Aug 20, 2024
by TODD BROWN
THIS IS THE FINAL WEEK OF THREE for my big volume (for me) experiment: 18-20 hours. Today's spicy group ride was a good test: 60+ miles, 5000' of vertical can be challenging when fresh. How would it go?...
... I was curious.
In a repeat of last week,
I missed the start because I had to pee.
Ugh!
Gotta fix that.
The chase was much shorter.
Just a minute.
Which is actually decent race simulation, not the lateness, the all out start.
Competitive, mass start races can be like that.
I could feel some lingering fatigue in my legs,
but that didn't stop me from clocking some pretty good times and finishing strong.
Will this ability to put out power last all week?
I think so, as long as I...
- get plenty of sleep
- fuel with good food
- and keep up with the stretching
... I should be good to go on Saturday's final test.
Rest = Fast
===
163.8
7 hrs
No Strength Work
10 minutes recovery
120 minutes reading + Journaling
https://www.strava.com/athletes/10248
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