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TODD'S BLOG
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Get RaceDay Ready
GETTING HIGH
NEARLY 6000' IN 32 MILES represents a good amount of climbing. Mostly straight up or straight down, on dirt. At about the 2 hour mark...
... I hit the highest point.
A few miles prior, a thought occurred to me.
If something bad happens,
I'm a long, long, long way from help.
The tires are new,
sealant fresh,
new chain,
cassette.
And, I was feeling pretty good...
... check, check, check and more checks.
Carry on,
enjoy the views,
and lack of humanity.
A bobcat appeared on the trail about 20 yards ahead of me,
it made a quick u-turn and loped along as I closed in,
before lunging over the side into the brush.
The red-tailed hawk surfed the gusty ridge,
searching for pray.
Chipmunks sprinted up and down the ancient pines.
Nature really does rock my world.
This mountain range is about a 35 minute drive from home.
I used to live closer,
and spent almost every Saturday up there, alone.
Looks like I've started the new year's resolution to adventure something new or different at least once a quarter...
... resolutions are kinda dumb.
Why wait?
As the great Yoda said...
... Do, or do not.
---
Thrill a Runner or Triathlete in your life with a RaceDay Bag just for their sport.
Use this promo code: TRIRUN
To save 20% on ISD Running and Triathlon sport specific bags - code expires Monday, 12.26.24
---
164.7 lbs
7ish hrs sleep 10pm-5am)
PullUps Push Ups
0 minutes recovery
90 minutes reading + Journaling
>
I CHOSE THIS?!
THE BROCHURE PROMISED A CHALLENGING EXPERIENCE, everything would be tested. Yeah, all the mind, body, spirt stuff. Plus...
... every ounce of perseverence.
I salivated.
Months of prep were stacked,
when the date came,
I was ready...
... I thought.
But, then shift got real.
Way harder than I expected.
The sections with the group were hard,
we encouraged each other.
When it got really difficult,
nature split us up.
The loneliness was brutal.
I knew, hoped, we'd regroup when the elements eased.
Work together.
Get 'er done.
Crazy as it sounds,
getting towards the end,
I thought I'd gladly do it again.
Winning didn't matter,
completing the mission did...
... and, yeah, those hands were gonna be raised regardless of place.
Crossing the finish line,
to my surprise and delight...
... was my dad,
my creator.
---
Thrill a Runner or Triathlete in your life with a RaceDay Bag just for their sport.
Use this promo code: TRIRUN
To save 20% on ISD Running and Triathlon sport specific bags.
---
163.6 lbs
8ish hrs sleep (9:45pm-6:27am)
PullUps Push Ups
10 minutes recovery
90 minutes reading + Journaling
https://www.strava.com/athletes/10248
>
THE BEST ON BIKE WORKOUT EVER?
THERE ARE A LOT WAYS to get stronger and off the bike. Routines, fads, and trends come and go. For my money...
... nothing beats a singlespeed mountain bike.
I built one up because it was fashionable.
Little did I know how addicting the workout would be,
how much I would love riding it.
It was like battling a bipolar bull...
- docile spinning along the flats
- UFC cage fighting any time it got steep
... and it worked perfectly.
At the time, cycling had been quarantined to a few days during the week because weekends were family time in the desert riding motorcycles.
My spin stayed smooth due to the fixed gear range - it wasn't a fixed gear, I could coast.
In order to get up the constantly changing elevations...
- legs
- arms
- lats
- back
... were all recruited and magnificently engaged.
No need for weights or any kind of resistance training.
It was basically going from one interval to the next, with luxurious spinning in between.
As I'm writing this, I'm thinking of the ol' Trek hardtail.
Dusty.
In the garage.
Maybe it's time to spend the least dollars possible and...
... make strength training fun and sexy again.
---
164 lbs
8ish hrs sleep (10pm-6:20am)
PullUps Push Ups Squats & Stuff
10 minutes recovery
90 minutes reading + Journaling
https://www.strava.com/athletes/10248
>
ARE YOU BORING YOURSELF?
IS NEXT YEAR GONNA BE BETTER THAN THIS YEAR? It'll be different, for sure. Better is subjective, only you can determine...
... if it will be a year to remember.
We need new...
- locations
- friends
- events
- skills
... experiences that will change us.
Memorable,
forever.
As I start to fill in my calendar for next year,
it's tempting to play small,
safe...
... instead I do this.
First, I have to have one giant, unreasonable physical goal each year. (spiritual, mental, and social, too).
2024 it was Gravel Nats.
Next year (2025) hasn't crystalized yet, but it will.
Second, I think it's imperative to try a new event once a quarter.
Right now, it's looking like...
- March BWR AZ
- April Highlands Gravel (UCI)
- June BWR MT
- 4th Qtr is TBD
... it doesn't have to be fancy, could just be a weekend adventure someplace new.
Third, master something new, and have a plan to track progress.
For 2025, that is going to be bicycle mechanicing.
By the end of the year, I want to be able to do everything at a level that I could bail myself out if I was nowhere near a competent mechanic.
I'll be adding milestones to the calendar for that, and purchasing the proper tools.
There lots of other stuff on the calendar...
- date nights
- family activities
- work objectives
- service projects
... gotta make it all work cohesively.
Back in 2020 I set about getting out to the Cactus Cup for the first time.
I met a bunch of cool people, and made new friends.
Rode some fantastic and unusual terrain.
Found an outstanding Italian joint.
Cactus Cup stays in the rotation...
... I never would have found it if I hadn't ventured out.
They're having the 12 Days of Giveaways starting 12.12...
... I hope you'll win this bag, and join me out there.
---
Side note:
- I'm planning to do BWR AZ and stay the week in the desert for Cactus Cup the following weekend. If ya get out there for either one, let's meet up for sure.
- I'm also planning BWR UT, in May, and heading to Fruita/Moab the days following for some epic MTB. Lemme know if you're interested in joining.
---
164.9 lbs
8ish hrs sleep (9:55pm-5:55am)
PullUps Push Ups Squats & Stuff
10 minutes recovery
60 minutes reading + Journaling
https://www.strava.com/athletes/10248
>
THE THUNDER
LOOKING FOR SOME BACKGROUND VIBES, I loaded up a Goettl Media raw file of BWR Arizona 2024. It was supposed to be my first A race of last year, but..
... life had other plans.
It's never too early to start doing recon.
I like Joe's videos because...
- the POV is always really good
- his comments teach a lot
- he's super respectful
.... in other words, he's a good dude.
Turning away from the big screen to get some work done it struck me how much...
... a race at speed sounds like thunder.
Especially the gravel sections.
I got so electrified,
I ditched the project,
and dug into examining the terrain.
Joe raced the long version, the Waffle.
I'll most likely do the shorter Wafer.
From the looks of it,
I think this terrain will call for the Race King 2.0s...
- lots of sand
- some rocks
- whoops
... means it's gonna be a hoot.
Can't wait for my next thunder storm.
---
164.7 lbs
7ish hrs sleep (9:55pm-5am)
PullUps Push Ups
0 minutes recovery
30 minutes reading + Journaling
https://www.strava.com/athletes/10248
>
EASY DAYS AND HARD DAYS ALWAYS
I WAS LISTENING TO A PODCAST with the superfamous coach of an ultrafamous racer, and the host, trying to dumb it down for us dummies, asked...
... What's the one piece of advice you'd give an amateur racer?
He had me on bearings and spokes.
Train easier.
What do you mean?
I mean most amateurs are doing too much.
Isn't that the way to get better?
No. I mean Yes, but no.
Explain.
If an athlete is training too hard all the time, and by too hard I don't mean to exhaustion, but, at a level that will not allow them recover, really recover, then they can't...
... go really hard, and get the big gains.
I thought about that today as...
- miles rolled by
- watts low
- h.r. lower
... my mind open and free.
That advice is easy to understand, hard to thoroughly absorb.
It feels wasteful.
Useless.
And so we ignore it,
to our detriment.
Being that it's a Monday, I tweaked the great Karen Carpenter's song...
... Easy days and hard days always get me fit.
This works for work, too.
There are days I'm resting, prepping, organizing...
... and days I'm slaying it with back to back to back appointments.
---
165.8 lbs
8ish hrs sleep (9:55pm-6:20am)
PullUps Push Ups & Stuff
10 minutes recovery
90 minutes reading + Journaling
https://www.strava.com/athletes/10248
>
COASTING IN
AS WE WIND DOWN THE YEAR, few of us are racing. Personally, having backed down the miles I'm feeling really fresh and spunky, which reminds me about...
... what I love about tapering.
Sure, there's the reduced miles and training and all the good feelings that come with that, but there's something else and if we're doing it right...
... is a huge benefit.
Because all the fatigue is leaving our bodies we not only start to feel really good, we have time to reflect on how we got here...
... all the work we've put in.
The result is where once we were tired, questioning out motivations and our capabilities....
... now we are confident.
Confidence is key to...
... ripping on raceday.
===
Now it's time to party!!
I wish I'd come up for this idea of this collection in time for New Year's...
... but, Hey! let's party like it's twenty twenty-five!
Here's the deal...
... order by 12.9, save 25%.
Use code PARTY25.
Most likely ships just after the New Year, if we can get it out early, we will.
https://pedalindustries.com/collections/pedal-party-collection
---
164.5 lbs
8ish hrs sleep (9:45pm-5:30am)
No Strength Work
0 minutes recovery
60 minutes reading + Journaling
https://www.strava.com/athletes/10248
>
DRIVIN' THAT TRAIN
THE PROBLEM WITH CORROSION isn't the corrosiveness itself. That's bad, for sure. But, I find the real problem is...
... it comes on so slowly.
Then, catastrophic failure.
Because I've been neglecting my trusty MTB all year, well, basically for two all years...
... I was caught out, bad.
"All of the sudden",
my shifting was shift.
It wasn't really sudden.
For months the shifting had been off, but...
... just good enough to put away and forget about.
It had reached the point of no return.
Irreparable damage had been done.
Rather than simply replacing the chain in a timely manner,
an easy home repair,
at little cost...
... I had to get a divorce,
and a hot, new, young,
complete drivetrain.
Costly.
It's just a drivetrain,
not something that really matters...
... those things deserve immediate, constant loving maintenance.
===
Now it's time to party!!
I wish I'd come up for this idea of this collection in time for New Year's...
... but, Hey! let's party like it's twenty twenty-five!
Here's the deal...
... order by 12.9, save 25%.
Use code PARTY25.
Most likely ships just after the New Year, if we can get it out early, we will.
https://pedalindustries.com/collections/pedal-party-collection
---
164.5 lbs
8ish hrs sleep (9:45pm-5:30am)
No Strength Work
0 minutes recovery
60 minutes reading + Journaling
https://www.strava.com/athletes/10248
>
THERE IS LITERALLY NO SCHOOL FOR THIS
WE'RE ALL OUT THERE ENDURING, and it's like we have no compass, no gps, no no map, no field manual. There is no associates, four year, masters, or doctorate degree...
... and yet, somehow experts evolve.
Oh, there's the occasional book.
Usually so filled with jargon and graphs they are worthless, but boy...
... the authors sure look smart.
So, we rely on our...
- inner voice
- experience
- friends
... and get to work like mad scientists.
We can and do glean much from...
- watching races
- podcasts
- youtube
... then, we do our best to put it into practice on the next ride, run, swim.
Kinda makes ya wonder if...
- Jobs
- Ford
- Edison
... were just having fun, fascinated with figuring out what was possible?
---
Got a friend who's a Triathlete or Runner?
Blow their minds with a sport specific RaceDay Bag.
Use this code and save 20%: TRIRUN
Good ONLY on in stock Tri and Run bags.
---
165.6 lbs
8ish hrs sleep (9:45pm-5:45am)
PullUps, PushUps, Squats
10 minutes recovery
60 minutes reading + Journaling
https://www.strava.com/athletes/10248
>
THE WORST GOAL EVER
ABOUT SIX MONTHS AGO, I set two lofty goals. One I accomplished, one I fell far short of. What was the difference between...
... success and failure?
Both seemed outrageous at the time.
They still do.
I each case, I knew everything would have to go perfectly in order to get anywhere near what I wanted to accomplish.
The one I attained, everything did go perfectly.
I went about my business,
mission accomplished.
The one I muffed, a massive unforeseeable mountain in the road popped up.
It was such a kick in the front of my bib shorts where my legs come together,
that it was mentally and physically debilitating.
Months later, unforeseeable mountain turned to gopher mound, I'm back on track.
There's all the fancy platitudes of goals...
- goal unwritten is a hope
- goals must be believable
- goals should be realistic
... we could go on and on.
But, I'm not sure that's the point.
Really.
Having the guts to...
- set an outlandish goal
- share it with real allies, not punks who puke on our dreams
- and take massive action
... is the lifeblood of everything I do.
Failure.
Success.
They matter, but not nearly as much what occurs...
... in the process of going after personal excellence.
===
We could wait until 1.1.25 to think, start, plan...
... or, we could grab a calendar and get down to business.
https://pedalindustries.com/calendar
---
166.4 lbs
8ish hrs sleep (9:45pm-5:55am)
PullUps, PushUps, Squats
10 minutes recovery
90 minutes reading + Journaling
https://www.strava.com/athletes/10248
>
DECEMBER'S FOCUS AND AN EXPERIMENT
THIS MONTH'S FOCUS ISN'T FOR BABIES. Babies crawl, make a mess of their food, and are on a quest to get fat. I'm not. Are you? I'm looking to...
... start the year on fire.
For December...
- LSD, not tripping, long slow distance
- Strength work
- Weight loss
... this is my focus.
That should have me in prime shape to hit it hard in Jan and Feb.
Two months to prep for the first races,
BWR AZ and Cactus Cup.
For Jan and Feb, I'm planning an experiment...
- Tues/Wed back to back intensity days, with long tempo on Saturday
- Tues/Sat intensity, with zone 1/2 days in between
... for alternating weeks to build race specific fitness.
The intensity for BWR's start and dynamic surges,
the tempo for Cactus Cup's old school XC race.
Should be fun.
No,
really,
it should be fun.
Just gotta nail December to be hammering in March.
---
167.2 lbs
8ish hrs sleep (9:45pm-5:55am)
No Strength Work
10 minutes recovery
60 minutes reading + Journaling
https://www.strava.com/athletes/10248
>
THE RULE OF 3
NEW AND FIRED UP, I jumped full speed into the road scene. Since all I'd done was road race, I was one hundred million percent sure...
... I was born to race road.
While I shamelessly slobbered, the old wise man at the bike shop tried to duck.
When I stopped to breathe, he said...
... Sonny you don't know you lycra covered butt from a pothole!.
Huh?
Listen up, buttercup.
Gulp.
It takes three full years...
... to know what you're good at.
But...
But nothing, now get outta here and go to work.
He was right.
By the end of that first year, I realized I was a much better crit racer.
So, I focused on crits for the next two years.
When I found mountain biking,
I was sure I'd be a cross country racer.
Turned out,
I was a much better descender than climber.
When I finally got a gravel bike,
I was sure I'd just use it to mix up the training.
Turns out,
it's actually pretty darn fun to race gravel.
There's nothing magical about the three years...
... it's the three years of working at getting better that matters.
Oh, and before you quote the 10,000 hour rule, think on this.
There are 26,297.46 hours in 3 years, which is kinda like saying...
... if you live, eat and breathe anything for 3 years, magic happens.
Now get to work!
---
168.2 lbs
7ish hrs sleep (10pm-5am)
No Strength Work
10 minutes recovery
60 minutes reading + Journaling
https://www.strava.com/athletes/10248
>
IT'S THE DATA DUMMY
I DO LOVE ME SOME DATA. In this vast digital world, there's plenty of it to access, crunch, and geek out on. The only question I have is...
... why? what? how? when?
It's more than what the Garwahoo is delivering.
That little screen can be divided so small the numbers become trivial, useless.
Then we can dissect it all on Starva, Training Peaks, etc.
Which brings up the question?
Do we.
And, if we do, what are we to make of it?
It is so tempting to wing it.
And, why wouldn't it be? That's how it was done from Adam till now.
Gut feel.
But, I had some sense knocked into me today.
Realizing inventory was running low on our gloves and socks, I was about to wing it on a replenishment production run.
Wait, why not pull a report?
Takes a few seconds.
Data don't lie.
And, whadaya know...
... winging it was not the way to go.
The thing about all the Garwahoo data is there's just a heckuva lot of it. We could...
- read a ton
- take some classes
- pester the nerd that rides
... or hire a coach, let a pro figure it out and tell us what to do.
I'm not for winging it,
and I'm not for outsourcing it...
... I'm more for figuring out what the data means.
Empowering myself.
---
167.2 lbs
7ish hrs sleep (10:30pm-6am)
PullUps PushUps & more
10 minutes recovery
120 minutes reading + Journaling
https://www.strava.com/athletes/10248
>
BECAUSE IT SUITS US
ARE RUNNERS BETTER WRITERS or are there just more runners and therefore more writers that run...
... leading to a larger talent pool?
Christopher McDougall's Born To Run is probably my favorite running book.
Inspiring.
It got me to run.
Trail running for miles.
His book, Natural Born Heroes, got me totally into strength work because...
... the heroes were so naturally strong and lethal.
Jesse Itzler is a runner.
His book Living With A Seal is hilarious, and wildly challenges our limited beliefs about what we can accomplish.
Here are a few gems from my latest find...
- The most important thing we ever learn in school is that the most important things can't be learned at school.
- With my mind elsewhere I'm able to run for a long while, keeping up a natural speed that doesn't tire me out.
- There are three reasons I failed. Not enough training. Not enough training. And not enough training.
... from What I Think About When I Talk About Running.
For me, it's not so much the running that is compelling, but the book's ability to help me understand...
... why I love riding, and enduring.
How about you...
... got any faves?
---
166.4 lbs
7ish hrs sleep (11pm-6:05am)
PullUps PushUps
0 minutes recovery
120 minutes reading + Journaling
https://www.strava.com/athletes/10248
>
I'LL RACE YOU TO THE CORNER
AT SOME POINT, and it doesn't have to be now, but it will happen soon enough, we wake from our hibernation. Something stirs, and in disgust with our gluttony and laziness...
... we show our puffy faces.
It happened for me today.
I thought I could postpone it a few more weeks,
but there I was meeting at the start
of a ferocious ride.
The ride down was lovely.
Seeing the fellas, charming.
Even the first little climb
showed some promise.
It ended there.
My ballast keeping me grounded.
Basically, I made it to the first corner.
Now, I have a baseline.
And, it wasn't all bad.
I was only two seconds off my PR on that 6ish minute effort.
Things quickly went downhill after that.
Like, really fast...
... errrr, really sluggish.
On the next section I was 3 minutes off the pace.
20, TWENTY!, % slower.
I pulled the plug at that point,
proudly did the lonely ride of shame back to the van.
This Thanksgiving weekend, I am darn...
... thankful to have the desire to improve.
'Cause when desire goes,
when there's no more fire,
then what do we really have?
Gonna make to the second corner next time!
===
In between Black Friday and Cyber Monday are...
... Get your overstretched lycra in gear Saturday and Sunday.
Since some of ya pointed out the code wasn't working perfectly, I extended through Sunday.
TNX24 will save ya 20%.
That is if you're relating to my admission of bottoming out and still reading.
Which thrills the heck outta me.
---
166.4 lbs
7ish hrs sleep (10:15pm-5:55am)
No Strength Work
0 minutes recovery
60 minutes reading + Journaling
https://www.strava.com/athletes/10248
>
SATURDAY TRADITIONS
AT DINNER WITH THE FAM, I asked What was your most memorable Christmas gift? The kids are adults now, I was curious what they'd answer. I knew exactly what mine was...
... the moment the words left my mouth.
What surprised me however,
was Surfergirl's answer.
My bike, it definitely wasn't new, and I didn't care. It was freedom, we'd roam the streets of Kailua, and all to go the donut shop on Saturday mornings.
That surprised me.
Not the donuts.
Not the pre-ownedness.
I've asked myself a million times...
What did Surfergirl see in me way back when,
What does she see in me now,
... maybe she saw a kindred roamer?
Because, I was doing the exact same thing on my Stingray...
... roaming the streets and dirt lots with my pals on Saturday mornings.
Still am.
Oh, my favorite Christmas gift?
The red Schwinn Le Tour I drooled over when my mom's boyfriend took me to Fullerton bikes. I imagined myself flying up the hills and traveling great distances...
... shocked me to see it with a bow.
Wish I'd kept it.
---
166.9 lbs
8ish hrs sleep (10pm-6:10am)
No Strength Work
0 minutes recovery
60 minutes reading + Journaling
https://www.strava.com/athletes/10248
>
THE KNOWLEDGE CHEAT CODE
MOST PEOPLE don't know this. Some do, like the great Steve Jobs. Meanwhile, we have this amazing cheat code...
... for insider knowledge.
Take today's ride.
Love Watts brought his wife's best friend's husband, and let me know he's a triathlete.
Here's the beauty of riding with someone.
Because when his wife's best friend's husband told me he was brand new to the gravel scene, I thought...
... Oh boy! This cat is gonna get wrecked once we hit the dirt.
Nope.
Dude can shred.
Guess what else?
My friend's wife's best friend's husband, who had been to our town many times, had no idea how amazing the gravel riding could be here in "suburbia".
Quite canyons.
Canopied trees.
Miles of single track.
What Steve Job's knew is if he went on a long walk with someone he could really get to know them.
It's the same with us.
While humanity zips around in cars...
... we go for ride, run or swim and get to know humans
and the places they live.
===
Black Friday.
I see all the unbelievable sales and savings, and sometimes I wonder..
- is it something a company does when the import gear made with slave labor in China?
- are my competitors that desperate?
- if it's such a great strategy, why don't the greatest brands like Apple, Cervelo, Tesla, Belgian Waffle Ride, Luis Vuitton, Kask, Tiffany, do it?
... seems like a good way to cheapen, destroy a brand.
But, what if it's a way to reward the loyal, cult following we have developed..
... for example my friend's wife's best friend's husband has three of our RaceDay bags.
How cool is that?
So, here's the deal.
Since you passed the test,
since you know me.
Use this code, TNX24, to save 20%.
It is only good through the 29th of November 2024.
Yes, I know it's not a mind blowing discount, but you know...
... we make our bags and apparel right here in the USA.
Quality.
===
166.9 lbs
8ish hrs sleep (10pm-555am)
No Strength Work
10 minutes recovery
30 minutes reading + Journaling
https://www.strava.com/athletes/10248
>
THIS IS SO OVER THE TOP
DO SOMETHING ENOUGH TIMES and we start to pick up on the littlest things. Trust me, I've done this twisty country road decent at least 1000 times, when it comes to going fast...
... the littlest things matter.
On Tuesday, I hit 46.2 mph.
Not bad.
Not my best.
The PR is 50.2 mph.
A few of the little things...
√ Aero helmet
√ Tight tuck
√ Winter blubber
√ Fast wheels
... I had most of it right for top speed.
But, there was one massive ingredient.
It's not enough to make it to the top...
... gotta be sprinting past the goal to reach escape velocity.
===
166 lbs
8ish hrs sleep (930-530am)
PullUps PushUps
10 minutes recovery
60 minutes reading + Journaling
https://www.strava.com/athletes/10248
>
SLOWVEMBER, DEEPSLUMBER AND JAMUARY
IT'S MORE THAN OKAY TO CELEBRATE the holidays. In fact, it's mandatory. Will we sneak out for a turkey trot or social ride? Heckyes! Will we pile on the food?...
... it'd be a shame not to.
Nothing better than the 3 F's...
- Food
- Family
- Friends
... for our slow-thudding hearts.
Bring on Deepslumber...
- More parties
- more events
- less time
... soak it up.
Jamuary will soon be to the rescue.
It's so dang easy to get carried away and spend the entire first quarter trying to...
... undo what we done did.
Honest question,
asking for a friend...
... you planning to wake up on 1.1.25 ready to jam?
===
166.4 lbs
7ish hrs sleep (9:30-5am)
No strength work
10 minutes recovery
30 minutes reading + Journaling
https://www.strava.com/athletes/10248
>
A PAIR OF 45s MADE ME OPEN MY EYES!
LEAVE IT TO HOLLIES to set things right. I'm not sure when it heppened, but it's pretty dawgawn clear my sprint is dead and...
... we gotta do some resurrectin'.
A veil of dust and yuck has been yanked open.
I couldn't put my finger on it,
but on today's MTB ride I could sense it.
Something I love, is missing.
The shackles of endurance were weighing me down...
... the chains getting longer and heavier.
It's my sprint, my freakin' sprint.I used to love to sprint...
... not the fastest, but cagey and wiley.
That was it.
Somehow, the singular focus on long endurance races had killed the speeding spirit...
- That fire.
- The angst.
- Thunder and lightning
... slumbered like a middle-earth Tolkien forest.
Doing the dishes an old tune came into my mind...
... What's the name of that?
Next thing I know, Long Tall Woman...
... is cranked up to 11.
Dishes, instantly done..
I'm jamming, alternating between...
- Squats
- PullUps
- PushUps
- Bent Rows, BENT ROWS!!!
... reactivating those muskulls.
Can't freakin' wait to get on my bike, and sprint!
===
166.7 lbs (starting to wonder if my scale is stuck)
8ish hrs sleep (10:15-6:30am)
PullUps PushUps Squats Rows
10 minutes recovery
120 minutes reading + Journaling
https://www.strava.com/athletes/10248
>
PUTTING A RACING SUPERPOWER TO GOOD USE
RACE LONG ENOUGH, and you can eye a competitor and know, pretty quickly, if they are suffering. And, if we're feeling good...
... this is when we pounce to distance ourselves.
But, should we,
always?
Some of the tells are...
- heavy breathing
- sloppy form
- hanging on
... they are mostly easy to note.
Though there can be fakery...
... for the worse and the better.
But, what about out of competition?
Can we use this highly-honed superpower for good...
... when neighbors, friends and family are struggling?
Even faking All is well.
Rather than pounce...
... can we embrace and lift up?
===
166.7 lbs (starting to wonder if my scale is stuck)
8ish hrs sleep (10-6:30am)
No Strength Work
10 minutes recovery
120 minutes reading + Journaling
https://www.strava.com/athletes/10248
>
THE SEXIEST HELMET HACK EVER?
IT'S NOT OFTEN someone eyes us over and says we look sexy all kitted up. Maybe that's why it worked this time, 'cause there I was with my helmet on, and she said...
... you look sexy!
It never would have happened if I wasn't...
... on my way to my new sexy helmet hack.
When I get home...
- I put away the bike
- stow the shoes and glasses
- strip and head to the shower
... head into the house.
So there I was...
... buck naked.
Helmet on my head.
Normally, this would merit a head shake.
Another silly idea.
Here me out.
Step into the shower post ride and pop out...
... helmet and body, fresh as can be.
===
Do you think it has anything to do with penning in Date Night on the RaceDay Calendar?
Right now, the miracle working deal includes...
- the Calendar
- the Annual Plan Masterclass
- plus, one month of the Be True & Rip Alliance
... a magical way to rule the year.
https://pedalindustries.com/pages/giant-raceday-calendar-2025-bundle
===
166.7 lbs
8ish hrs sleep (10-5:50am)
No Strength Work
10 minutes recovery
30 minutes reading + Journaling
https://www.strava.com/athletes/10248
>
HOW TO SOLVE PROBLEMS
SOME PROBLEMS ARE HARDER than others to solve. It can be frustrating when the answers just aren't coming. This is...
... how I solve my problems.
It's a question of time, right?
The truly unsolvable problems need marinating...
- clearly identify what needs to be solved
- set aside time
- get outside
... during a very lazy ride, run or swim.
The only goal is to solve the problem.
A stop for a pastry and drink is often required...
... I carry a journal and a pen to help me flush out ideas.
The best problems take require more...
- miles
- creativity
- "fuel" stops
... 3 or 4 or a lot more sessions.
Just today I was trying to figure out what to focus on...
- goals
- events
- milestones
... for next year.
Went for a ride,
had a brainstorm,
came home to the Giant calendar.
And they think we ride just for fun and fitness!
===
Right now, the Giant calendar includes...
- the Calendar
- the Annual Plan Masterclass
- plus, one month of the Be True & Rip Alliance
... a magical way to bring on the year.
https://pedalindustries.com/pages/giant-raceday-calendar-2025-bundle
===
166.7 lbs
8ish hrs sleep (9:45-6:30am)
PullUps, PushUps
10 minutes recovery
120 minutes reading + Journaling
https://www.strava.com/athletes/10248
>
WHY I LOVE COACH PRIME
THERE ARE A LOT OF REASONS to love Deion Sanders. Just imagine all that incredible speed and power sprinting for the win at Roubaix, at least that's what I used to do...
... when the euros would strut and think their chamois don't stink.
That was then.
Three things I love about Deion now.
- He's not living in the past, pining about how great he was. In fact, he has a noticeable limp because he's had toes and muscles amputated. Can you imagine being great, then hobbled like that?
- He's turned around 2 different college football programs, from absolute trash into winners. Can you imagine making something great out of nothing?
- He's mission is a calling, not to win games or score a big payday, but to impact young men and turn them into winners. Can you imagine being driven like that?
What epic race or insanely long event have we ever done where at some point we weren't...
- hobbled
- down and out
- driven to get it done
... like life itself.
Inspiration is everywhere,
even in lil' ol' us.
Be great.
===
166.9 lbs
8ish hrs sleep (9:30-5:30am)
PullUps, PushUps & Other Stuff
10 minutes recovery
120 minutes reading + Journaling
https://www.strava.com/athletes/10248
>
SOME PEOPLE ARE SO GOOD AT SHAMING
THERE IS A PLACE AND TIME for an honest conversation that might hurt. Done right, people can say something completely offensive, grab our attention, and we still take action because...
... shaming can be loving and effective.
Just yesterday, effing Michael F had the nuts to say...
... You stayed warm because you are fat.
Ouch.
True,
but ouch.
Early this morning, I was on a...
... "fat burning" ride.
See, shaming works.
I got to thinking a measly letter is...
... the only difference between F A T and F A S T.
Words came to mind...
- Speed
- Strength
- Stretch
- Sleep
- Sprints
- Salad
- Sculpt
- Strict
- Smart
- Start
- Sticktoitivenes
... things I could do.
Now, if someone could point out my impatience...
... and shame me!
===
166.7 lbs
8ish hrs sleep (9:15-5:10am)
PullUps, PushUps & Other Stuff
10 minutes recovery
120 minutes reading + Journaling
https://www.strava.com/athletes/10248
>
PULLS NOT PILLS
THERE ARE PET PEAVES and then are things that make you go hmmm. This isn't going to be about either those because some things make me shake my head so much...
... my helmet might fly off.
I just don't get it.
Take today...
- it's dark
- f'ing freez'ing
- and early as heck
... I thought we all got out on the road to be pushed.
But, no...
- jokers are gonna sit it
- get to the front
- not pull thru
... it's embarrassing.
I used to boast about how vicious this ride was.
Like, come out...
... and cry all the way home.
This is how pill pushers work,
attacking the weakminded,
for a quick fix.
You're probably like me, almost every ride that starts like this...
- cold
- dark
- earlisimo
... I'd way way way rather be in my pj's reading a book,
or sleeping.
"Feeling like it",
ain't the determiner of if we're going.
Yes,
I know it's offseason.
Yes,
I know not everybody can take a pull
No,
it's never cool to clog the front of a dawgawn training ride.
Pull the heck through!
===
167 lbs
8+ hrs sleep (9:15-5:19am)
PullUps, PushUps & Other Stuff
10 minutes recovery
60 minutes reading + Journaling
>
I TOLD MY DR. TO TAKE THIS PILL AND SHOVE IT!
SOMETIMES IT'S HARD TO BE AN ATHLETE. Okay, all the time it's hard to be a committed athlete. It's simply not enough to have...
... drive, discipline and determination.
Sometimes, the indomitable spirit gets dominated.
My doctor reminded me of this during a check up last Friday (referring to bloodwork we did after my injury, back in April).
Old timer, your testosterone is muy low.
I'm old.
We can increase it.
How?
Take this magic pill or inject this secret elixir.
Ugh, No. And, don't even suggest it in the future.
Why?
It's not permitted for competition.
And, you compete?
Hellyeah, I compete.
So, my lycraloving friends what do the internets tell us...
- lift weights
- be lean (proper body weight)
- get plenty of sleep
- don't drink, smoke or do drugs
- no sugar
- eat fruits & vegetables
- Brazil nuts
- fiber
- flax seed
- lots of protein
- sunshine (Vitamin D)
- spinach
- pomegranates
- zinc
... without too much effort, cost or danger?
I'm not saying, don't get the shot, I'm just saying it's not for me at this stage.
Here's a weird one, some say...
... cold plunge can help.
If there's a common thread here, I think it's...
... doing manly things creates manly bodies.
Probably an oversimplification.
I don't mean to be a selfpromoting, Itoldyousoing knowitall, but...
... all this has been covered in the RaceDay Ready Challenge.
If you're into challenges,
if you're into going for it
if ya need a little help...
===
167 lbs
8+ hrs sleep (9:15-5:19am)
PullUps, PushUps & Other Stuff
10 minutes recovery
60 minutes reading + Journaling
https://www.strava.com/athletes/10248
>
TALIBAN CHUCK GETS HIS CHERRY POPPED
YESTERDAY WAS ONE OF THE BEST RIDES OF THE YEAR. We rolled out with no planned route, no ambitions to train, just the friends...
... out for an adventure.
Here's the problem,
when you're riding from home,
it can be hard to be truly adventurous.
We already know everything, right?
Kinda.
Collectively, yes.
Individually, no.
Even if we did actually know it all from experience...
... time changes everything.
Thought experiment:
If we went back in time, for exactly one year, where would we be?
Right where we are?
Nope.
Earth ain't just moving around the Sun...
... the entire solar system is on the move.
We'd be lost in space.
Which is why yesterday was such a great adventure, we...
- hit trails we hadn't been on for a few years
- tested latent water crossing skills (I failed)
- shared secret areas only some of us knew
... with the sole directive: let's check it out.
After a virgin run on a trail new to him, my friend with the amazing beard said...
... you popped my cherry...
... he instantly regretting giving me blog fodder.
Bowie was right...
... Time may change us, but we can't help having a good time on an adventure.
===
167 lbs
8+ hrs sleep (10-6:30)
PullUps, PushUps, Squats
10 minutes recovery
120 minutes reading + Journaling
https://www.strava.com/athletes/10248
>
GEN - ET - ICKS, WHAT ARE THEY GOOD FOR?
THE OL' BORN ON THIRD BASE ANALOGY is an easy copout. It's almost as good as winning the genetic lottery. But, my favorite is...
... beginner's luck.
These are the things we say to ourselves when we are struggling.
At least,
I do.
For example...
- my dad once scored double-digits in a church basketball game
- his dad, and all my uncles struggled with diabetes
- as I look at my shirtless self, I can see the beginnings of his Buddha belly
... on the other side...
- my mom once ran a marathon
- her dad, also had diabetes
- like her, I have one knee that ain't great
... this is what I was given to start off with.
Don't misunderstand, I'm well aware of all the blessing of a sound body and mind (though many question that), of living in a free country, and being surrounded with incredible family and friends.
I'm just sayin'...
- pops didn't play pro basketball
- mom wasn't an olympian.
... would that matter?
There's more...
- my dad loved sailing the ocean, and mastering the elements
- that marathon my mom ran, was on a wrecked knee and required limping the last 12 miles
... that I can draw from.
I'm naturally pulled to activities that feed my need for...
- Adventure
- Endurance
- Persistance
... and help fight off modern society's penchant for all things sugar and couch.
If we put in the work...
... all the things we think lack, make us extra-ordinary.
(Trust me, our neighbors don't think are normal... ain't that great!)
===
167 lbs
8 hrs sleep (10-6)
No Strength Work
10 minutes recovery
30 minutes reading + Journaling
https://www.strava.com/athletes/10248
>
CAN WE CHANGE?
THERE WAS A TIME when our oldest was a certified speedster on bikes. He'd been bit by the bug, chucked his other pursuits, and...
... gone all in.
My favorite training rides ever were during this period.
Eventually,
he moved on.
Sold everything
One day, he got the bug again and purchased a bike to just ride and get some physical activity going.
Was there a chance he'd be back killing me?
I was reminded of all of that as I helped him move this week and saw that glimmer of hope of a bike.
It's dusty.
Tires are pretty much flat.
He's busy pursuing his career,
and hitting the gym 6 days a week.
People change,
passions change,
pursuits change, too.
How do they change?
I'm asking, because I'm wanting to change a few things.
For example, since my injury, I've become this insane sleeper.
Not insane insane.
But, a year ago 8 hours of sleep would be a miracle,
now it's normal.
A while back, I was having lunch with the great Joe Friel.
We were talking about sleep, and he said...
... If you need an alarm clock to wake up, you're not getting enough sleep."
After the injury, I ditched the alarm clock.
My challenge is I want to start my day earlier, around 5 or 530am vs 6 or 630am,...
... so I can get more done in the morning when my brain works best.
The obvious reset is to go to bed earlier,
which should be easy for an emptynester.
Which route do I choose...
- Forcing myself to bed at 9
- Forcing myself up at 5-530
... is change that is forced even good?
Just for fun, I'm going to start posting my wake up time...
... there's a chance it will work.
===
165.8 lbs
8 hrs sleep
PullUps, PushUps
10 minutes recovery
60 minutes reading + Journaling
6:30 am
https://www.strava.com/athletes/10248
>
THE PROBLEM WITH BEING OBSESSED
I'M OBSESSED, and it's a problem. Everything I do, everything I think about, even my dreams, all revolve around...
... my obsessions.
It's good, in the fact that I'm extremely focused.
But, it leaves me not well-rounded.
Imagine being focused solely on my ...
- Babe
- Babies
- Business
- Books
- Bikes
- Big guy in the sky
- Best friends
... who cares about the order?
Honestly, the priority of each varies, constantly.
But, the focus doesn't.
I'm such a mess.
It leaves me no time for anything else...
... maybe that's not such a bad thing.
===
166 lbs
7.75 hrs sleep
PullUps, PushUps, Squats
10 minutes recovery
60 minutes reading + Journaling
6:30 am
https://www.strava.com/athletes/10248
>
QUICK LEG WORKOUT
TODAY WAS JAMMED PACKED. It started early with Zoom calls, and ended late helping my son load up the moving van. Like any committed nutjob...
... I found time to hit the legs.
When I say I do squats almost every day, here's what I really do:
- Deadlifts
- Weighted Bulgarian Split Squats
- Nordic Hamstring Curls
- Box Jumps
... one set of each with sets of PullUps and PushUps in between.
Takes like no time,
definitely cooks the legs.
As the shadows got long, I thought...
... Dang, I got time for a quick hour.
So, hit my very local hills on the gravel bike...
- 2070' of vertical
- 256 Normalized Power
- 704 kj
... in 61 minutes of glorious pain.
The results?
Well, I'm dang glad I regularly do this workout so that when called upon I can actually lift something and be useful.
I'm also dang glad we were moving boxes and stuff down stairs...
... legs are officially jello.
===
165.3 bs
7.75 hrs sleep
PullUps, PushUps, Squats
10 minutes recovery
60 minutes reading + Journaling
>
THE HOLIDAY PACE AND DECEMBER LOSERS
LOVE WATTS SHOWED UP WITH A NEW KID. This isn't the easiest ride for a virgin. They left early to make the ride over easier. What could go wrong...
... when riding holiday pace?
Oh, so many lessons and reminders.
New kid is so new,
he's riding tubes.
Poor lil' fella...
... after a flat,
and another flat,
he had to make the call of shame.
Newlywed to boot.
Back to the holiday pace...
... and its potential folly.
Jovial as the ride was,
things still got semi-serious on Up & Up and The Wall.
For some riders...
... this is the danger zone.
Take a poor slob like me who has spent a good chunk of the year gettin' his lycra kicked.
It's tempting, dang tempting to ramp up...
- training
- intensity
- commitment
... and stick to these easy going turkeys.
A little pay back.
But, here's the oh-so-sad truth...
... December Hero = Summertime Zero.
We must resist.
A great way to do that is to invite a new kid.
===
165.9 bs
6.5 hrs sleep
No Strength Work
10 minutes recovery
60 minutes reading + Journaling
https://www.strava.com/athletes/10248
>
SHOW ME THE LIGHT!
ONE OF THE GREAT THINGS ABOUT DARK MORNINGS, is it means I have to show up with lights. Front, and rear. Simply because...
... I'm committed and I get up early.
What's so great about that?
Well, ya see, it takes me about an hour to get to the start of tomorrow's ride.
While those who live close, leave home after the sun is up.
I don't.
Which means...
- extra work
- extra weight
- extra resistance
... I'm getting some secret training.
But, wait, there's more!
I'm less of a secret on the road...
... those lights are lightin' me up.
So, it's the win-win-win...
... extra lights = extra visible = extra fast in the summertime.
PS I often run lights during the day, too.
===
166.1 bs
8 hrs sleep
PullUps & PushUPs
20 minutes recovery
60 minutes reading + Journaling
https://www.strava.com/athletes/10248
>
THE ROOTS OF THE MATTER
IF YOU'VE EVER CLIPPED A TREE while careening through the forest, you know one thing for sure...
... the tree always wins.
Why?
The roots...
- the wind my howl
- the weather punish
- fire char and burn
... healthy trees live to fight another day.
What are the roots of fitness?
Here's what they aren't...
- stunning locations
- fancy equipment
- snazzy labels
... those are leaves.
The roots...
- power
- strength
- flexibility
- endurance
... cannot be bought.
Got calluses?
===
166.3 bs
7 hrs sleep
No Strength Work
0 minutes recovery
120 minutes reading + Journaling
https://www.strava.com/athletes/10248
>
COULD YOU RIDE FOR PONY EXPRESS?
THERE IS SOMETHING INSANELY APPEALING to an opportunity that is literally death defying. It calls to some of us, like...
... a beguiling lover.
Is it a massive challenge to our bravery?
The Pony Express put out this ad (image above)...
YOUNG, SKINNY, WIRY FELLOWS
not over eighteen. Must be expert
riders, willing to risk death daily.
Orpans prferred.
Wages $25 per week.
... the job was to ride a horse, form MO. to CA,
in 10 days or less, in 1861.
Interested?
How about this one from Shackleton...
MEN WANTED
hazardous journey, small wages
bitter cold, long months of complete
darkness, constant danger. Safe
return doubtful, honor and recognition
in the event of success
... the job was reach the South Pole, in 1909.
Would you dare?
Modern life is so figured out now, so coddled, few of us can imagine ever attempting these adventures.
And there's no need.
But, and here's the challenge, we can be...
- skinny
- wiry
- expert riders
... able to
- withstand brutal weather
- attempt risky adventures
- accept total failure
... it's literally in our DNA.
I was thinking about this today, while suffering during a pretty climby MTB race.
Dropped early,
getting demolished,
there was time to reflect on the truth...
... I need one ridiculous goal a year.
Unlike the qualifications listed above, I'm not..
- young
- an orphan
- willing to die
... it's not the
- honor
- money
- recognition
... that calls to me.
It's the challenge...
... to find out what is possible.
What's on your calendar?
===
166 bs
7 hrs sleep
No Strength Work
10 minutes recovery
20 minutes reading + Journaling
https://www.strava.com/athletes/10248
>
IT'S A FAMILY AFFAIR, RIGHT?!
AT THE TOP OF A NASTLY CLIMB, two athletes stopped. Gasping for air, heads down, sweat pouring, and sharing...
... that all knowing smile.
A rider,
and a runner.
They'd never met.
It didn't matter...
- gender
- color
- age
... because they know what it is.
Bound by the ties of adrenalin,
and fitness,
and fun.
What it is...
- runs
- rides
- swims
... in our blood.
It's who we are.
As the great Sly Stone sang...
You see, it's in the blood
Both kids are good
Blood's thicker than mud
... it's a family affair.
===
165.6 bs
8 hrs sleep
No Strength
10 minutes recovery
90 minutes reading + Journaling
https://www.strava.com/athletes/10248
>
CHANGING UP THE BREAKFAST ROUTINE
WITH TIME CHANGE, I switched over to riding early in the morning. Which means when I roll in, I'm pretty dang hungry and need to...
... get in some good calories.
Not donuts,
though the do sound awfully dang good.
After a few days in a row, I'm wondering why I ever stopped...
... concocting these yummy shakes.
This weeks beaker project included...
- L-Glutamine powder
- Frozen blueberries
- Kachava
- Water
- Ice
... and I can't get enough.
The only reason I'm not doubling up is my throat is frozen when I'm done.
I scramble up...
- butter
- bacon
- eggs
... and warm my throat right back to normal.
My functional health doctor prescribed L-Glutamine when I was coming back from my TBI. It's know to help muscle recovery. I have still have some, so in it goes.
Kachava is pretty nuts, in terms of what it contains. All kinds of good stuff. My son got me onto a subscription and I ended up with surplus, so in it goes.
The frozen blueberries? I just love 'em, and they're great for thickening the shake.
I'm pretty sure you know what butter, bacon and eggs are good for.
What's your go to post ride breaky?
===
167.1 bs
8 hrs sleep
PullUps, PushUps, Squats
10 minutes recovery
90 minutes reading + Journaling
https://www.strava.com/athletes/10248
>
IS SECOND WIND A REAL THING?
THE SANTA ANAS ARE BLOWING TODAY, a seasonal wind phenomenon in this area. I ignored the weather warning and hit out for a second day in a row of Hill Fest...
... with gusts and dust.
Half way in,
I wanted to quit.
It wasn't that my lungs were struggling,
they were.
On the heels of last week's climbing focus,
and this week's Hill Fest rides...
... I was runnin' outta steam.
I pressed on.
Why?
The plan was to climb for two hours...
... and I wanted to see if the legs would come back around.
Up the final climb, I looked down...
... 400+ watts.
Not my best,
not bad.
The only guaranteed way to get a second wind is to keep chugging along...
... and have some faith things will improve.
===
PS... That's Love Watts in the pic, he rode straight into the dust storm for over an hour. I'm guessing the tailwind on the way back, felt a lot like a second wind.
===
165.3 bs
8 hrs sleep
PullUps, PushUps, Squats
10 minutes recovery
90 minutes reading + Journaling
https://www.strava.com/athletes/10248
>
POSITIONS OF POWER
TODAY I RODE HILLFEST, a diabolical route through my sleepy little town. Covering a mere 32 miles, I got in 4200' of elevation, in just over 2 hours...
... without killing myself.
In fact, it was fun.
There is something infinitely easier, for me, to hold a decent Normalized Power while climbing vs. on flat terrain.
What could it be...
- the position
- undulating pitches
- opportunity to stand on the pedals
... that makes it feel easier?
Another position where it appears easier to put out more power is the faux time-trial, where the forearms are on the bars, and hands cupping the Wahoo.
Why does...
- the position
- resting vs grabbing bars
- increased speed from aero
... make me want to stomp on the pedals a little more?
Is it just boredom with...
- flat terrain
- upright position
- hands on the hoods
... the usual, the common, the comfortable.
I think it's fair to say, in my case anyway...
... greater challenges inspire and deliver greater power.
===
166.2 bs
7.5 hrs sleep
PullUps, PushUps, Squats
10 minutes recovery
90 minutes reading + Journaling
https://www.strava.com/athletes/10248
>
YOU DO NOT GET A VOTE
I KNEW IT WAS GOING TO BLOW UP. A simple question, asked kindly and thoughtfully at the dinner table, when we were all together on Sunday...
... would I like the answer?
Why did I even ask it?
Will we ever eat together again, as a family?
It was stupid,
I should have let it go.
But, when your kid's are making decisions for their kids, and their kids' kids...
... you've got to know why they are voting that way.
What are you voting for...
- giant orange rolls
- or
- green beans and bacon
... on Thanksgiving?
Little did I know they are split...
- carb-free always
- blow off the diet on holidays
... evenly.
It's a toss up over here.
How is it at your place?
===
166.2 bs
8 hrs sleep
PullUps, PushUps, Squats
10 minutes recovery
90 minutes reading + Journaling
>
PROPER FUELING
WHAT WE USE FOR FUEL MATTERS because it propels us. We study it, we buy it, we consume it. But...
... is it consuming us?
Why am I in bed early,
out the door before the sunrises?
Is it...
- to win the trinket?
- prove the doubters wrong?
... that will be fulfilling?
Or, do I define success on my terms,
with metrics that matter to me,
that endless fascinate,
and captivate...
... what is possible?
===
165.9 bs
8 hrs sleep
No strength work
10 minutes recovery
90 minutes reading + Journaling
https://www.strava.com/athletes/10248
>
WHY GETTING DESTROYED IS AWESOME
OUR LOCAL FOREST BURNED DOWN last month. Not all of it, but over 23.000 acres of beautiful mountains. Along with it, we lost...
... some of our best trails.
Trails that had made many magazine covers.
They're gone,
destroyed,
closed.
Today, I rode up to where the fire had burned.
Branchless sticks replaced our lovely scrub brush and ancient oak and pine trees.
Everything was charred and naked.
And, then I saw it.
In the pic above, there is a little tiny green plant pushing through the blackened soil.
It's so vibrant,
valiant.
Isn't that a perfect representation of racing, of life?
We train,
we enter,
we battle...
... we resist everything that is fighting against us.
When we cross the line,
we collapse.
There is nothing left to give.
We swear will never do such insanity again, and a month later...
... there is a little bit of yearning starting to sprout.
It's not recreation we are after...
... it's re-creation.
And, it's good.
===
166 bs
8 hrs sleep
No strength work
0 minutes recovery
30 minutes reading + Journaling
https://www.strava.com/athletes/10248
>
WE ACTUALLY BELIEVE THIS
WHY DO WE BELIEVE SOME THINGS AND NOT OTHERS? Pretty simple, we've found them to be true through our own experiences. Sometimes good, sometimes bad...
... always teaching us something.
Every Day Is RaceDay.
That's a truth.
It doesn't mean we actually pin on a number and throw down every day of our lives...
... it means what we do every day matters.
Every thing matters.
Every action.
They all combine and build on each other...
... whether we like it or not.
That's why having a plan is so important.
The plan could be to...
- take it easy
- be lazy
- rest
... but, it's planned.
Just like...
- do base miles
- lift weights
- intervals
... is planned.
Good Plans = Good Results
===
166 bs
8 hrs sleep
PullUps, PushUps, Squats & Stuff
10 minutes recovery
90 minutes reading + Journaling
https://www.strava.com/athletes/10248
>
GOING THE DISTANCE
YOU KNOW WHEN YOU'RE GOING TO RACE, it's on the calendar. It is so far into the future, you don't really care about it. But, you should because...
... starting early matters.
Whether the course is the same ever year, or changes every year, getting acquainted with it can make a big difference in success.
Still, we don't.
At least, most don't.
And, if we do, we just look at the distance and think...
... Oh, I've gone that far before.
Or, maybe...
... I'll start training tomorrow.
But, do we?
No,
not even.
The route,
the passage of time,
and, our ability to overcome obstacles..
... never winds up according to our plans.
We can either plan early,
plan well...
... and make minor course corrections along the way.
Or, we can skip the planning,
wing it...
... and wonder What the heck happened?
Either way,
we will line up and race...
... how we finish is on us.
===
165.3 bs
8 hrs sleep
PullUps, PushUps, Squats & Stuff
20 minutes recovery
90 minutes reading + Journaling
https://www.strava.com/athletes/10248
>
I NEVER GET COLD FEET
A NUMBER OF YEARS AGO, I quit wearing shoes for anything other than riding, running and hiking. One of the many benefits is...
... I never get cold feet.
I mean I do,
but not like I used to.
Back in day of shoes, as soon as the temperature dipped I'd throw on the toe covers or booties.
Not any more.
So, when my kid called to complain about the cold sand during his sunrise walks...
... I had to shame him.
Suck it up!... it's good for your circulation, getting blood movement down in your feet, and good to connect with the earth, and good to feel some discomfort. : )
Did I walk our daughter down the aisle in flipflops?
Yep.
What about a nice dinner with Surfergirl?
Yep.
On the way to the slopes for a day of skiing?
For sure.
Not church?!
Yep.
Why Todd... why would you do such a thing?
Well, my feet starting hurting in regular shoes.
I probably rode them into the ground,
and destroyed them.
Not only am I...
- quick to ditch the shoes walking into a home
- infinitely more comfortable every day
- using my lower leg muscles
... I get to shock everyone else on those cold morning!
Before you say, Bro you live where the weather is great all the time, trust me...
... 39 degrees with humidity is very C O L D.
Never getting cold feet maybe...
... the secret to signing up for hard stuff?
===
166 lbs
8 hrs sleep
PullUps, PushUps, Squats & Stuff
20 minutes recovery
90 minutes reading + Journaling
>
IS IT WHAT'S INSIDE THAT COUNTS?
AERO FRAMES ARE SO SEXY. Just one look, and t's hard to imagine anything but going fast on them. Unfortunately...
... looks aren't everything.
What about the things we can't see?
Here's a short list...
- Bearings - wheels, bottom brackets, pulleys, pedals
- Teeth wear - cassette, chain rings
- Lubes - chain, pulley
- Tire pressure
... of things we don't see or notice.
There's all kinds of speed to be gained or lost on those four things.
So while we might be intimated by the fancy aero bike, and aero does matter, there's a whole bunch we can't see or don't notice or neglect that matter. A lot.
And, what about the bodies of other athletes?
You know the racer who is lean,
or has great muscle tone?
That can be intimidating, too.
But, wouldn't it be much more telling to know their...
- power to weight ratio
- nutrition strategy
- VO2 Max
- readiness
... before we make a judgement?
My pal Pete and I were training a lot years ago.
We were decently fast on bikes.
So, we decided to do a 10k.
What could be so hard about a 6 mile jaunt?
We figured we'd crush it.
Around mile 4, I was dying.
My body hurt, and I was barely moving.
Suddenly I'm being passed by...
- on ol' lady in a Juicy Courtier sweatshirt
- a chubby dude with rubbing thighs
- and some cat in flipflops
... it was very humbling.
The point is,
we can be awed by the sexy and shiny stuff, or...
... we can focus on improving what we have.
===
As I'm typing this, Surfergirl stops by for a goodnight kiss with a Hagen Daz bar in hand.
Where did you get that?
The freezer.
Did you hide it from me?
You told me not to let you be tempted.
Ugh!
===
165.3 lbs
8 hrs sleep
PullUps, PushUps, Squats & Stuff
20 minutes recovery
90 minutes reading + Journaling
https://www.strava.com/athletes/10248
>
THIS WOULD BE A CROWNING ACHIEVEMENT
MY DENTIST IS SO ANNOYING. The dentistry is great, but he's a sadist when I'm in the chair. One of these days...
... I'm going to get even with him!
He's like your worst training partner.
You know the type...
- We're doing all we can to relax
- keep a grip on our emotions
- our hearts are pounding
- our lungs exploding
... and Mr. I'm In Control is talking.
Talking!
As if it's nothing to be doing 400 watts up a hill.
That's how he is with his diabolical drill in hand...
- Chatting away,
- asking about the family,
- sharing some juicy gossip.
... and all I can do is grunt.
Well, I'll tell ya,
if I ever get him out on a bike...
... I'm going to yak it up and half-wheel him until he pukes.
That's the kind of friend I am,
and I've been friends with this Dr. Day since we were wee lads.
===
165.8 lbs
8 hrs sleep
PullUps, PushUps, Squats & Stuff
20 minutes recovery
90 minutes reading + Journaling
https://www.strava.com/athletes/10248
>
FIGHTING DEMONS
AT SOME POINT, the race always gets tough. Could be a blistering rush for the single track, missing out on a powerful break, dust so thick it chokes and blinds. In all cases...
... there's a demon to be fought.
How do we prepare for that?
As the great Mike Tyson said...
... Everyone has a plan until they get punched in the nose.
First off, our plan needs to go beyond the initial encounter.
You know...
... getting punched has to be part of our plan.
It's gonna happen.
And, it's not so much preparing to be hit that matters,
as knowing what it feels like, that it will pass,
that we can and will recover.
As the great Paul Simon lyrics from The Boxer reminds us...
And he carries the reminders
Of every glove that laid him down
Or cut him till he cried out
In his anger and his shame
"I am leaving, I am leaving"
But the fighter still remains
... we are fighters.
The great Pat Benatar sang...
Knock me down, it's all in vain
I'll get right back on my feet again
... Hit me with your best shot.
===
Last Call
The Ugly Sweater Jersey offer ends 10.28.
When you purchase an Ugly Sweater Jersey, we'll include:
- Matching Skull Cap $32
- Matching Socks........... $20
- Giant RaceDay Calendar ............ $37
... $89 dollars in product for FREE.
Check 'em out: https://pedalindustries.com/collections/ugly-sweater-collection
Check 'em out: https://pedalindustries.com/collections/ugly-sweater-collection
===
166.2 lbs
8 hrs sleep
No Strength Work
0 minutes recovery
60 minutes reading + Journaling
https://www.strava.com/athletes/10248
>
5 THINGS I'M WORKING ON THIS OFF SEASON
THE OFF SEASON isn't the... Time to get on the couch season. But, it is a good time to back it off. The main "it" being...
... training volume.
Now it is time to bank things for the coming year.
What can we do with the shorter days,
the freed up training time,
the unfocus?
Let me just call myself out right here...
... we can pay extra special attention to anyone who might have been inadvertently backburnerd.
Here are 5 less important things, than the above, that I'm personally working on...
- getting stronger via weight training
- improving my flexibility via stretching
- climbing ability via driving to longer climbs
- decreasing my weight via cleaning up my diet
- balance via moves and activities the require greater balance
... while decreasing my overall time commitment.
Other than actually driving to do longer climbs, and I'm talking about climbs of 60+ minutes...
... everything can be done at home.
Weight training, is easy to do first thing in the morning while my brain is waking up.
Stretching, while watching/learning on YouTube.
Cleaning up my diet, that's just picking better stuff at the grocery store.
Balance moves, for me that's a two-fer because Surfergirl, who apparently likes having me around, like to surf.
It just takes some commitment, and maybe...
... picking up some used weights off of Facebook Marketplace.
And, if we do it, we'll head into 2025 with a much better base than we ended with in 2024.
What are your 5 or 3 or 1 thing(s) to work on this off season?
===
Friendly reminder, the Ugly Sweater Jersey offer ends 10.28.
When you purchase an Ugly Sweater Jersey, we'll include:
- Matching Skull Cap $32
- Matching Socks........... $20
- Giant RaceDay Calendar ............ $37
... $89 dollars in product for FREE.
Check 'em out: https://pedalindustries.com/collections/ugly-sweater-collection
Check 'em out: https://pedalindustries.com/collections/ugly-sweater-collection
===
167.3 lbs
8 hrs sleep
No Strength Work
0 minutes recovery
30 minutes reading + Journaling
https://www.strava.com/athletes/10248
>
GETTING LOST FOR THE RIGHT REASONS
Sep 04, 2024 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 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 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 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 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 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 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 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 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 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 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 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 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 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 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 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
HOW TO MAKE SPRINT STAGES A BIGGER DRAW THAN CLIMBING STAGES
Aug 19, 2024 TODD BROWN
FOR MANY, climbing stages are a bigger draw than sprint stages. That goes for in person or on screens. It could be argued sprinters are bigger stars, more flamboyant...
... and there's all the danger of an extremely high speed finish.
So why are climbing stages the bigger draw?
It's pretty simple...
... the drama is in the details.
Here's what I mean.
On a stage with a massive finishing climb, sometimes two in a row...
... we can see what's happening.
The attacks,
counter attacks.
The attrition,
riders constantly dropping off.
The pain and agony, grimacing,
as riders battle each other and the mountain.
It's all there, on display.
How amazing would it be if we could watch a replay of all the chaos created and overcome in the final kilometers...
... in slow motion!
With up close and personal shots...
- bikes
- drones
- helmets
... the kind we could bounce from POV to POV.
Ok, giving us control of the cameras might be a stretch, but a slow motion highlight reel of the fastest finishers, from those points of view, would be amazing.
I'd even settle for the talking heads who know what they're talking about helping us see and understand...
... all the daredevilness, isane power, and complete commitment required to win.
Give us those details,
give us the amazing drama.
PS: If love the Vuelta's red jersey, check this inspiration...
... 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
8 hrs
PullUps, PushUps and Squats
30 minutes recovery
60 minutes reading + Journaling
CONGRATULATIONS OR CASTIGATION? YOU DECIDE.
Aug 18, 2024 TODD BROWN
PER THE NUMBERS, yesterday's workout was a win. I felt good, rode strong, and even snagged a PR. But...
... is that worthy of celebration?
It was, after all, a segment I'd ridden dozens of times.
For over a decade.
Data don't lie, right?
Wrong.
It may not lie,
It can be misleading.
As in recent attempts this year,
I'd been dropped with 13 mile to go.
The chase was on.
The problem with Strava PRs is they don't account for...
- drafting
- weather
- wind
... one of which I had yesterday.
After a 7-mile chase, I caught and passed supernice Bob.
He recovered for a bit,
then we swapped the lead up the gentle canyon climb.
Did I recored a PR?
Yes.
Was it Bob-aided?
Yes.
Not only did I have Bob as my rabbit,
I had wanted desperately to stay away from my chasing friends.
Those dueling motivations willing me forward.
As I got close to home, I looked forward to checking out the data.
You know,
the shallow confirmation of our orange app.
There it was,
the PR.
Or was it?
PS: If you're liking this Vuelta-inspired kit here's the deal...
... use promo code GCRED and save 30% when you purchase at least $200 in GC Red gear.
Here's the link: https://pedalindustries.com/collections/the-gc-collection
===
164.5
8 hrs
PullUps, PushUps and Squats
20 minutes recovery
180 minutes reading + Journaling
WHY SOME ATHLETES RESIST USING SLEEP FOR RECOVERY
Aug 17, 2024 TODD BROWN
IT'S EASY FOR A YOUNG ATHLETE to neglect sleep. So, they do. And, this phenomena isn't restricted to only athletes. Or, the young...
... we'll stick with athletes.
I realized what the issue is today.
It's not that most of us don't understand the idea of sleep,
it's that we don't realize we need a lot more.
Until we are exhausted.
exhausted
adjective
extremely tired
Being slightly tired via getting 80-90% of the sleep we need can quickly become our default.
I know it was mine for decades.
Because it's our default, we slip into thinking the slightly tired feeling is normal.
It's not.
It's sub-optimal at best.
This was driven home today.
After a punishing 90 miles and 5000' of vert...
- I showered
- Made a late lunch
- Gave myself 30 minutes to watch some TV
... woke up 2 hours later!
By going deep...
- on the ride
- or grinding at work
- helping out on a project
... we exhaust our reserves.
That forced nap had me feeling a million times better.
Maybe those who don't think they need more sleep, just aren't charging hard enough?
===
Thinking this GC Red bag would fit right in at La Vuelta
===
163.8
7 hrs
PullUps, PushUps
10 minutes recovery
30 minutes reading + Journaling
WHY GET NEW SHOES?
Aug 16, 2024 TODD BROWN
IN SHOE DOG, the great Phil Knight said, History is a long processional of crazy ideas. I could never spend a couple of Benjamins on penny loafers. That's crazy. Show me some super sexy shoes for my sport...
... and suddenly there's plenty of green for that investment.
It was skater-cum-Fizik boss Cheyne who enlightened me to a new need.
Obviously not a want...
- ridiculously breathable uppers
- insanely light carbon soles
- aero fastenings
... this was a must have.
Because, there is absolutely nothing worse than the foot pain I often endure on an epic cycling adventure or race.
Nothing.
You know what else is just plain silly?...
... is they are white.
Not just any white,
glowing god-like white.
The kind of thing you might see in a vision.
If I was a...
- Trackie
- Zwifter
- Pelotoner
... it mightpossiblyperhaps be okay.
I'm not.
These will be used for racing outside,
on gravel
and dirt.
I still have their predecessors, my black road shoes, for...
- rainy
- muddy
- ugly weather
... but, even then, these are gonna get dirty.
Most likely,
tomorrow.
Note: I have found the best combo for me is road shoes with the adapter Shimano makes for MTB cleats/pedals. I prefer Crankbrothers... also under the same umbrella as Fizik.
===
How do you think they'll look with the socks from the Vuelta-inspired GC Red Collection?
===
164.7
8 hrs
PullUps, PushUps
20 minutes recovery
90 minutes reading + Journaling
WHY SUFFER LIKE THIS?
Aug 15, 2024 TODD BROWN
ON YESTERDAY'S HILL FEST, there were a number of onlookers. Having a helmet on with special mind reading powers...
... I knew exactly what they were thinking.
It was obvious.
Look at that dude...
- sweat sprinkling down on his bike
- throwing it from side to side
- mouth breathing
... what is wrong with him?
Well, here's what's wrong with me...
... I love my goals more than I the hate suffering.
===
These GC Red arm warmers won't be necessary for La Vuelta, but they'll be pretty awesome when the temps dip in a few months.
===
163.
8.5 hrs
3 Rounds of PullUps, PushUps, Squats
20 minutes recovery
90 minutes reading + Journaling
ABOUT THAT COMMITMENT TO GO BIG
Aug 14, 2024 TODD BROWN
TODAY, I THINK I MIGHT HAVE TURNED THE CORNER. I'm mid-way through my experiment to train like Remco...
... 3 weeks of (for me) massive volume.
Last Saturday, end of week #1, I was pretty tired during the final miles of a 5 hour ride.
Exhaustion lasted through Sunday.
Monday the legs were oooof.
But, Tuesday, I felt pretty darn good...
... at the end of a hilly and peppy 60 miles.
With a cramped day, the only way I could stay on schedule Wednesday was to do to-a-days.
- Sunrise, 90 minutes of steepish climbs at moderate pace.
- PullUps, PushUps and Squats through the day.
- Evening, 2 hours of high Zone 2 rolling terrain.
... it was that second session on the bike where things were clicking.
I felt stong.
Even fresh.
3 days down,
9 hours saddle time.
Should be able to hit 18-20 hours by end of day Saturday.
It's a lot to juggle...
- solid days of work
- helping the kids with their kids
- and being present for Surfergirl
... wouldn't do this forever.
Fun to experiment.
Feeling might dawgawn fortunate.
===
How do you like this fade on our GC Red inspired bibs?
===
164.
8.5 hrs
3 Rounds of PullUps, PushUps, Squats
20 minutes recovery
60 minutes reading + Journaling
DONTCHA HATE IT WHEN THIS HAPPENS?
Aug 13, 2024 TODD BROWN
YOU'RE ON YOUR FAVORITE GROUP RIDE, you know, the one you have completely dialed in. You have every climb, turn, straightaway perfected, and know all the players...
... you have true mastery.
Spend the minimum amount of energy to finish with the leaders, or...
... win the darn thing.
Then, a new guy shows up.
Like today.
You size him up...
- legs like tree trunks
- arms to make a gorilla run
- and a fancy kit with matching top notch rig
... this guy is gonna get his bell rung on The Wall.
For sure.
There is now way he's gonna make it over with the group...
... i'll wait and lend him a hanky to wipe his tears.
That's pretty much how it went down today.
Only if anybody deserved to be mocked it was me!
Arriving early, I head off to the portapotty for a quick #1...
... and have an emergency #2!!!
The speedsuit is tricky to get off when wet with sweat...
... and nye I'm possible to put back on.
After an 8 minute all out chase to catch the group, I roll up...
... because they were stuck at a light.
I see the new guy, and size him up...
... as described above.
But, something is amiss.
I'm sure he's got to be suffering, bewildered and will unhitch at any moment.
Not so.
We hit The Wall,
he rolls off the front with our best climber,
and puts down 496 watts over the final steep part of the climb.
Meanwhile, Mr. Poopybibswhomissedthestart...
... is dropped, and alone.
At the regroup he has a hanky for me,
I gratefully accept the white flag,
and introduce myself.
Will ya be back?
Oh, definitely.
Good thing, nothing like a solid beatdown...
... to get the day started off correctly.
I'm motivated.
Can't wait.
===
Vuelta inspired Collection is coming together.
===
164.3
7.5 hrs
Quick PullUps, PushUps, Deadlifts
10 minutes recovery
60 minutes reading + Journaling
A FINAL OLYMPIC THOUGHT
Aug 12, 2024 TODD BROWN
THOUSANDS OF ATHLETES, and only a few hundred winners. Most trained their guts out for hours, days, weeks, months, years, then...
... left empty-handed.
There are three kinds of winners, those...
- with medals
- who recognized the journey is a win
- and, a few who are supremely hacked off!
... they're all awesome.
If you missed the final 3 minutes of the USA v France Men's Basketball,
watch it!
Steph goes off,
4 well-guarded and unstoppable 3's.
It's the kinda thing that if you're on the receiving end...
... gives lasting memories.
The kind that haunt,
and hurt.
Spawning quotes like this delivered from France's Wembanyama...
... I'm learning, and I'm worried for the opponents in a couple of years.
Like life,
the games don't always go as planned...
... winners get right back to planning!
===
164.2
7.5 hrs
Quick PullUps, PushUps, Deadlifts
30 minutes recovery
180 minutes reading + Journaling
THE C WORD
Aug 11, 2024 TODD BROWN
WE'RE ROLLING INTO THE BACK HALF OF THE YEAR, most of us have done a race or two, maybe even our A race. I have one question...
... would a coach have helped?
That's a hard question to answer...
... what does a coach provide?
A few months ago a customer hit me up.
Will you coach me for Leadville?
- no, i have other fish to fry
- yes, I love helping people
... what am I thinking?
He persisted,
I relented.
His goal was to do what he'd never done...
... break 9 hours and get the big belt buckle.
It would be his 5th attempt.
We met every week for 30 minutes to go over the week's plan and dial in the approaching deadline.
What does a coach really provide?
- competence
- confidence
That's it.
Knowing what to do...
... and believing we are capable.
Without that,
we are lost.
===
162
8.5 hrs
Quick PullUps, PushUps, Deadlifts
30 minutes recovery
180 minutes reading + Journaling
WHAT THE HECK'S A PRESIDENTIAL CANDIDATE DOING ON MY RIDE?!
Aug 10, 2024 TODD BROWN
THE HEAT AND TERRAIN HAD DESTROYED ME. I was donezo. At one point, I looked at my Wahoo and saw: 94, 155 and 235...
... surely one of those numbers had to be the heat.
I was losing it.
When we stopped to refuel, I mistakenly thought a coconut popsicle, Mexican Coke, and a bag of Hawaiian BBQ chips would do me.
What an idiot.
Yeah, it was a lot of sugar and touch of caffeine...
... I needed much more.
Much.More.
Did I do anything about it?
I mean I had about 600 calories in my jersey pocket, the heat and exhaustion...
... ruined my decision making.
Staggering and bonked,
I grabbed a HagenDaaz bar,
and another ice-cold Mexican Coke, once home.
Barely enough fuel to take a shower,
and head for In-N-Out.
Here's where things got weird.
I walk in and instantly recognize the guy ordering in front of me...
- handsome
- centi-millionaire
- glad handing politician
... he gets his receipt and sits down to wait like the rest of us.
Not some lame, staged raising a beer with the blue collars...
... just a dude, ordering and patiently enjoying the scene.
All I could ask myself was...
... what would the last 8 years have been like if he'd been elected President?
Things would be different for sure.
Better, worse, who knows?
It was just a thought experiment.
Which got me thinking...
...what if I'd purchased a ton of freakin' ice at the store and shoved it into a ladies' pantyhose and then inside my sweat-soaked jersey?
Better, worse, would my thinking have been clear enough to eat?
Recognize this guy? (yes, I snuck this pic)
===
162.7
7 hrs
No Strength Work
10 minutes recovery
20 minutes reading + Journaling
GENTLE ON OUR MINDS
Aug 09, 2024 TODD BROWN
THE GREAT GLENN CAMPBELL wrote Gentle On My Mind, which is exactly what a Zone 1 ride should be. It's not enough to back down the power...
... ease off all intensity.
We're driven enough.
I know you.
You know me.
If we aren't pushing for our best in everything - family, work, spirituality, physical...
... we tend to think we are weak.
I do.
Truth is, skipping Zone 1 Days, on and off the the training...
... always leads to failure.
Just give it time.
The reason we push so hard, is often forgotten.
Take a few minutes to see what we can do when we are fit...
... https://www.youtube.com/watch?v=BuVJEn9wk9Y
I promise,
this will resonate.
Then, we'll be thinking where is my next adventure?
Be well, and true, my friends.
===
163.7
8 hrs
PushUps and PullUps
30 minutes recovery
60 minutes reading + Journaling
SHOULD WE TRAIN LIKE REMCO?
Aug 08, 2024 TODD BROWN
REMCO EVENPOEL, fresh of a 3-week training block called the Tour de France, just crushed the souls of every single one of his competitors. First smashing the TT, then, in the road race
... just riding away from every one.
And, it got me thinking.
How would we do were we to
- smash ourselves for 3 weeks
- rest a week and blast a TT effort
- rest another week before suiting up for the A race
... with that kind of a build up?
I'm slightly tempted to try it.
I've got 5 weeks until my A race.
Last week was pretty chill,
minus the 3.5 hour race Saturday.
The risk...
... I bury myself, and can't recover.
Why would I even consider it?
Because my fitness is nowhere near where I would like it to be.
If you've been following along, then you know the first quarter of the year was a roughy...
- ICU
- 6 weeks off the bike
- Slowly building back up some fitness
... and, well, what do I have to lose?
The potential reward...
... I crack a new code of training.
I mean, if it works for Remco...
===
163.5
7 hrs
1 Rip On RaceDay Circuit
20 minutes recovery
60 minutes reading + Journaling
ARE YOU A HOMER, TOO?
Aug 07, 2024 TODD BROWN
THERE ISN'T ANYTHING LIKE CHEERING for the home team. Spend some time learning who's got talent, watch a few lead ups, and...
... win or lose, it's thrilling.
Of all the standout Olympic performances,
here are an outstanding and instructive three.
First, Noah Lyles.
I had a chance to watch some of his racing earlier this year.
This kid's confidence is unreal.
Some might say...
- arrogant
- obnoxious
- rude and taunting
... to me, the kid is just pumped to race.
But, how pumped would you be if you saw the racer favored to be the champion get out to a much faster start?
Instead of first,
you're mid-pack, at best.
That was Lyles start of the 100 meter final...
- he believed
- kept running hard
- was fastest in the final 20 meters
... the announcers claimed his chief rival had won.
Upon review, even though their time was identical...
... in the photo, it was clear Noah prevailed.
Second, Cole Hocker.
I dunno.
Something about this kid just doesn't look fast...
- the man bun
- lack of height
- accompanying faster leg speed
... but, he has a world-class kick in the final 200ish meters of the 1500.
There he was, in perfect position.
With the favorites around the last turn...
- After Ingebrigtsen sets a field destroying opening pace
- Kerr, the only one to recently beat him, is side by side
- and Nuguse, the favored US racer, right there
... with 100 metes to go, Ingebrigtsen and Kerr are looking at each other.
Forgotten and discounted Cole Hocker...
... muscles up the inside for the win.
Third, someone from Homer, Alaska.
Kristen Faulkner...
- not supposed to be in the cycling road race
- in Paris to race for track medals
- comparatively little experience
... is less than a nobody.
She's not even on the radar.
Of anybody.
But, herself...
- a massive VO2 engine
- a calculating mind
- a killer instinct
... and that is a powerful combination.
She...
- makes, forces, the decisive break
- Slowly drains the energy from a collaborating rival
- Pounces on the other 3 racers as they consider their medal chances
... for a stunning, solo ride to gold.
What do all 3 have in common?
Belief they could shock the world...
... led them to never, never, never give up.
===
163.7
8 hrs
1 Rip On RaceDay Circuit
20 minutes recovery
60 minutes reading + Journaling
ONE OF MY DUMBER IDEAS
Aug 06, 2024 TODD BROWN
I BUILT UP A NEW GRAVEL BIKE, I love it except for one giant problem. How could this be happening and what can I do? At first, I thought it was a result of...
... my daily commitment to pull ups.
May my fingers have gotten thicker,
since their strength has increased.
Which means it's not that my gloves are tighter, that's not what's causing...
... major finger and hand numbness.
The numbness issues were noticeable on pavement,
and multiplied by a million on the rough stuff.
It all came to head on the final fast and rocky downhill at last Saturday's gravel race.
I had to slow down.
I hate slowing down.
What the heck was causing all the pain?
Well, duh!
I had double-wrapped bar tape on my previous gravel bike,
plus small gel pads in between the two layers.
Yesterday I went ahead and wrapped another layer of tape on the bars.
What a difference!
Numbness gone.
Pain gone.
The gel pads arrive tomorrow.
I'll unwrap the top layer...
- insert the pads
- and wrap 'em up
- for a more challenging test
... on some local singletrack and dirt.
For the record, it was a really dumb idea on my part not double-wrapping to start with...
... all in the name of being lighter and more aero.
Ain't nothing slower than pain...
... and nothing faster than comfort, control and confidence.
===
164.5
7 hrs
0 PullUps, 0 PushUps
10 minutes recovery
60 minutes reading + Journaling
CALLING OUT THE BIKEBEATERS
Aug 05, 2024 TODD BROWN
IT'S ALWAYS SOMEWHAT SHOCKING TO ME, the bikes I see at the start line. No, I'm not talking about bikes made of pure unobtainium, with parts so light...
... they'd float away if not weighed down by the rider.
Anybody with a credit card can get one of those.
I'm talking about the poor wobbly, dirt encrusted, teeth missing rides that...
... belong to the bikebeaters.
For sure, I get the idea of a dusty machine meant to throw the competition off.
Upon closer inspection, we see the drivetrain is pristine, wheels true and perfectly tensioned, and, if we could see 'em, ceramic bearings...
... for a frictionfree glide.
That's not what a bikebeater brings to the starting line.
These bikes look like they haven't been loved for years.
Put away dirty.
Neglected.
Forlorn.
Yet, somehow, the bikebeaters ain't too proud to show their rigs...
... no shame.
Or is it awareness?
Maybe they are just one solid, race ruining mechanical failure away from the truth.
If ya take care of yer ride...
... ya can ride 'er fast and far, forevah!
===
164.7
8 hrs
20 PullUps, 60 PushUps
30 minutes recovery
150 minutes reading + Journaling
AN OLYMPIC HOPEFUL
Aug 04, 2024 TODD BROWN
FROM A "ROAD" CYCLING PERSPECTIVE, and possibly all sports, the Olympics are a funny thing. Ignoring the TT, we opened with the rough n tumble of MTB, to the constraints of an epic paved course, and up next the most defined of all, track racing...
... is this progress or regression?
It's newest to oldest.
But, not the newest newest because that would be gravel racing.
Will the wrongest of all...
- mixed surfaces - paved to single-track
- road bikes with fat tires
- navigation required
... kick off the quadrennial showdown next?
Is it a question of access and therefore interest?
I've only ridden on a banked track once.
When I lived in San Diego, and accidentally found the old asphalt velodrome in Balboa Park.
It was fun,
a new challenge.
I live relatively close to one now,
60-120 minutes away,
depending on traffic.
Which is exactly why I don't race the track.
There are a lot of great group rides around here, but the last legit road race in our county was over a decade ago.
We're fortunate here to have quite a bit of trail access, even some epic climbs and bombing twisty dirt trails...
... within riding distance or a short drive.
The thing about mixed surface riding is...
... it's everywhere.
Every town has a road,
a forgotten park or dilapidated area,
back alleys or dirt roads in the outskirts.
With gravels laze-faire attitude,
no course restrictions...
... I'm not sure the 5 rings of power can accept such raucous non-sense.
I can only be Olympic hopeful.
===
164.5
8.5 hrs
No Strength Work
10 minutes recovery
120 minutes reading + Journaling
DO OLYMPIANS SUCK WHEEL?
Aug 03, 2024 TODD BROWN
WHEN HE ROLLED UP TO THE START LINE, I felt pretty deflated. Not gonna lie. It's hard to get excited about racing an Olympian and mega-time National Champ...
... what could possibly go right?
Turns out 50 miles of gravel racing provides many opportunities for the tables to turn.
Starting with clearing the first summit in a pretty descent position.
Behind the leaders by a few minutes, I was feeling ok....
... but, that quickly would turn into a few more minutes lost.
Ripping the very rocky descent I punctured the front wheel.
Dangit!
In denial, I rode another half mile until it was quite clear the tire needed air.
Would I need a plug?
Or worse, a tube?
I had plugs,
not a tube.
not a tube.
Rookie Mistake #1:
- I had to fish out air and nozzle from my mini-bag.
On raceday, I usually have one canister ready to go in a jersey pocket.
Since the tire hole seemed to have sealed...
... I rolled the dice, and added air without shoving a plug in.
It held.
Nice!
Coming around the turn for the start of the 5 mile long KOM climb...
... I could see the champ had also flatted.
Poor fella.
Do you need anything?
I hoped the answer was No.
Yeah, I can be that way.
About 3 minutes later he flew by me.
Not surprising.
I pressed on.
The ensuing long, very rocky downhill, was followed by 10 miles of pavement.
The smooth, black stuff never felt so good.
Due to my 2x drivetrain, I was able to catch and pass a number of riders.
Where I witnessed, Rookie Mistake #2
- Not downloading the route
- Going off course
I did not make that mistake.
Some did, like the guy who was now chasing me.
Again!
I hoped he didn't see me...
... stomping the pedals as hard as I could.
It wasn't much this late into the race.
The finish line was near, and I thought I had a chance.
He's got to pass me soon.
The suspense was killing me, I looked back...
... there he was, tacked on to my wheel.
Really?
I couldn't believe it.
An Olympian on my wheel - lol
Nature finally righted itself...
... he easily pedaled away when it got steep.
The point of all this is what really racing proves...
- never give up
- always be prepared
- there's always a chance luck will favor us
... it's the fastest racer on a given day who wins.
===
163.5
7.5 hrs
No strength work.
0 minutes recovery
0 minutes reading + Journaling
7.5 hrs
No strength work.
0 minutes recovery
0 minutes reading + Journaling
TINY RECON
Aug 02, 2024 TODD BROWN
RECONNING THE RACE COURSE CAN PAY HUGE DIVIDENDS, especially if it's a tricky, technical beast. I've done this race before, last year. Since it's a modified version...
... it woulda been nice to check it.
But...
- traffic
- pouring rain
- thunder and lightening
... I have excuses.
Not that I should be excused,
because I could have made it happen.
I'm glad it rained.
Less dust tomorrow.
Almost as soon as it stopped,
I could hit the dirt.
No mud.
Which means I did get a chance to drive the finish in the diminishing rain,
and ride the section leading up the single track.
This was worth it.
It's not that the single track is all that challenging,
it's that the signage comes up so fast,
it's easy to rip right by the key turn.
Just one example of how beneficial it can be to pre-ride a course.
First race of the year for me,
it's gonna be fun,
can't wait.
===
163.5
8 hrs
No strength work.
20 minutes recovery
60 minutes reading + Journaling
ROAD SHOES VS MTB SHOES
Aug 01, 2024 TODD BROWN
A YEAR BEFORE KEEGAN SWENSON smashed the Leadville 100 MTB course record, I ran into him on the course. He was running road shoes and road pedals, and all I could think was...
... No freakin' way!
So, why am I running something similar now?
Keegan is going for speed...
- lighter
- more aero
- better interface
... he doesn't plan to dismount.
For me, that would be super risky...
- I'd likely dismount at least once
- The cleat/pedal interface would likely jam
- My plans to rip it up on raceday would be crushed
... there was 0% chance I'd run that combo.
How could I get the gains,
without taking the risks?
Simple.
Shimano and Crankbrothers each make a conversion that allows one to run road shoes with MTB cleats.
I did it mainly for comfort, provide by the less robust upper on road shoes.
But, what rocked my world was the...
... much better stable and sturdy connection to the MTB pedals.
Shockingly better.
Is it going to thrash my road shoes?
Not much.
On a ride that requires a lot of dismounting...
... I'll run my regular MTB shoes.
Otherwise, this is my set up for MTB and gravel.
===
165.3
8 hrs
PushUps PullUps some light leg work
20 minutes recovery
120 minutes reading + Journaling
https://www.strava.com/athletes/10248
WHAT'S YOUR SYSTEM?
Jul 31, 2024 TODD BROWN
THERE'S A THEORY about what it takes to accomplish greatness. It's not drive or willpower or revenge. Those things help, but they are...
... useless without one thing.
We must have a system.
A method.
We can want to eat healthier and consistently fail if we are depending on other worldly discipline to ignore the cookies staring at us in the pantry.
Getting ride of the cookies and the cookie jar...
... is the winning system.
What really need to harness is our passionate desire to win...
... and adjust our methods accordingly.
Simply put.
Plan the work,
work the plan.
164.9
7.5 hrs
PushUps PullUps
20 minutes recovery
120 minutes reading + Journaling
DON'T BE POUND FOOLISH, BE QUARTER SMART
Jul 30, 2024 TODD BROWN
THE FUTURE IS HERE, has been for quite a while. The electronic shifting spec'd on most high-end bikes has it's weaknesses. In nearly all cases...
... it's game changing.
But, for some of us there's more to remembering to charge the batteries.
Don't be like me.
I learned the hard way a few years ago.
I'd been racing my MTB with SRAM electronic group for over a year.
Flawless.
Until that fateful race morning when I skipped the warm up,
went straight to the start line,
blasted off...
... and couldn't shift.
Huh?
What the heck?
I knew I'd charged the derailleur the night before,
and the indicator was green.
What I didn't know,
because I was a clueless newb...
... the shifter has it's own tiny battery that lasts forever.
Ok,
almost forever.
You'd think I would have learned my lesson.
But, a year or so later, I'm on the road group ride and...
... sunuvagun!
Shift!!!!
So, now, after learning through experience so that I could save you the grief...
- I check 'em every night before I roll out
- keep a stack of freshies in the tool box
- and one on my bike
... it's easy, takes about 5 seconds to test all 3 batteries.
Oh, and I keep the requisite quarter to turn the battery cover in my mini raceday bag.
---
164.9
7.5 hrs
PushUps PullUps Squats
10 minutes recovery
60 minutes reading + Journaling
THE BRUTAL TRUTH OF A BIG BONK!
Jul 29, 2024 TODD BROWN
DON'T BE THAT ATHLETE. What athlete? The one who wings their nutrition, and bonks...
... on a training ride!
Is there anything dumber?
Too harsh?
Well, I've done it, so I'm rolling with dumber.
Because it's dumb...
... and incredibly costly.
Not the binging when food is finally available.
It's the time it takes to recover from a massive underdose of calories.
A proper bonking, can...
... delay recovery up to a few weeks.
Who has time for that?
I'm not saying...
- max carbs regardless of effort
- go with empty stomach on short efforts
- stuff our faces before heading out to attack the day
... since you're an adult, and an athlete.
Avoid the...
- feeling flat
- awful sensation
- the massive energy dip
... train and race like a pro.
---
164.7
8 hrs
PushUps PullUps Squats
30 minutes recovery
1200 minutes reading + Journaling
DO OURSELVES A FAVOR
Jul 28, 2024 TODD BROWN
WE HAVE A LONG STANDING TRADITION. We don't wait for anyone, ever. If the ride starts at 630, few are there much earlier...
... no one is there at 6:30:01.
It's called respect.
Here's the bonus.
Knowing we are leaving on time, is a fantastic opportunity to practice race day.
- Prep
- Warm up
- Get to start
Which is great when things are normal.
But, shift happens.
Kids keep us up,
work is busy,
traffic.
More often than we'd like,
we are riding late...
- Little prep
- No warm up
- Race to the start
... just like how many races commence.
We aren't doing ourselves any favors,
if we aren't prepared for the races,
which are full gas,
out the gate.
Sometimes, it's just good to throw the clothes on, grab the bottles, shove the glasses and helmet into place...
... get out the door,
pedal like heck.
---
Many, nearly all, off road races I do - MTB and Gravel - have staging corrals. It pays to get their early, to line up at the front. Even if I warm up, I'm gonna be standing 15-30 minutes before the gun sounds. I'm back and forth on if the warm up helps.
---
164.5
8 hrs
PushUps PullUps
20 minutes recovery
60 minutes reading + Journaling
CONTROL TECH
Jul 27, 2024 TODD BROWN
IN THE EARLY DAYS OF MTB, there was this cool company named Control Tech. Riding today, I was thinking about all the tech we use to control our efforts...
... and I wondered if they were still in business.
They are,
still making cool stuff,
like the mini aero bars above.
Our racing overlords at USAC have outlawed products like that for gravel, mtb, and road (not TTs)...
... it's out of our control.
Doesn't really matter,
unless we make it matter.
Which is which is what I was thinking about on the ride.
I can't control...
- who shows up to race
- promoters' execution of the event
- equipment competitors run
- weather
- course conditions
- other racer's skill or fitness
I can control...
- registering for events
- toeing the start line
- how I react to suprises
- maintaining my equipment
- having the right apparel for the weather
- choosing good lines on course
- my training
- my skills
- my nutrition
- my sleep
- my recovery
Things out of our control,
just are.
Accept it.
Things in our control,
make a difference.
Embrace it.
===
164.9 (freakin' pizza, i had no control)
8 hrs sleep
No strenght work
20 minutes recovery
30 minutes reading + Journaling
105
Strava
RACE SPECIFIC TRAINING
Jul 26, 2024 TODD BROWN
IT IS ESSENTIAL to be intentional with our training for a particular race. It can mean all the difference in the world to how we perform...
... specificity is king.
It took me a long time to crack the code to epic distance racing.
More than one person, this year, heck this week!, has asked me how to go fast at Leadville.
I've told every single one of them, some for months...
... You've got to develop the capacity to ride Tempo for long periods of time.
There's more to it.
Developing the discipline to stay out of Threshold and VO2 max...
... is critical to success.
Funny thing is,
nobody, apparently, wants to hear this.
How do I know?
Because I keep getting the same calls from the same people asking me what to do.
lol
In 2012, I did an 8:32.
Here's the chart of my HR.
In 2019, I PR'd at 8:15
In 2022, I PR'd again at 7:57
Does anything stand out there to you?
Look at the time spent at Threshold with each effort.
Would this work for a...
- track racer
- crit racer
- XC racer
- road racer
... not for max performance.
Why it works is a story for another day.
===
163.5
7 hrs sleep
60 PushUps 20 PullUps
30 minutes recovery
120 minutes reading + Journaling
101
Strava
HOW TO KNOW WHEN WE'RE OVERTRAINED
Jul 25, 2024 TODD BROWN
THE BIG RACE IS ON THE CALENDAR, we know we need to do lots of training because it's coming up, but...
... we're just not feeling it.
Do we do the heroic thing and push through, ignore the lack of motivation?
Good question.
Will pushing through now give us the grit we'll need on raceday?
Maybe.
Maybe, not.
Questions I pondered myself today.
I've been training six days a week for quite a while now.
This week, I'd planned to cut the volume back about 33% from last week.
Not the days,
stay with six.
Rather than going out for an easy short spin...
... I grabbed the Kindle and hit the beach.
#worthit.
===
162
8 hrs sleep
PushUps PullUps Presses
30 minutes recovery
120 minutes reading + Journaling
103
Strava
WE HAVE NO WORDS FOR THIS
Jul 24, 2024 TODD BROWN
WHO DOESN'T LOVE MOMENTUM? There's no way we can explain the science and math and calculations involved. Stop time, and we can't see it. Yet...
... we know exactly what it is.
When were new to our sport,
it's easy to believe we'll never be as good as that fast cat making it look effortless.
Because we can't see what they have built up,
the large training base they launch from,
the little tricks they've discovered...
... their momentum.
We feel slow, while others seem to have god-given gifts,
they were born to be great...
... it's just their momentum.
It's like riding a bike.
I can explain all day long, but it's that first pedal stroke that...
... gives us the thrill of momentum.
===
162
8 hrs sleep
1 Rip On RaceDay Circuit
30 minutes recovery
90 minutes reading + Journaling
105
Strava
THE REAL LOCAL LEGENDS
Jul 23, 2024 TODD BROWN
THE OVERLORDS AT STARVA, have been doling out digital trinkets for over a decade. We all like to see a PR, get down right hot and bothered for a KOM, CR or big boy cup...
... and then there's the Local Legend.
Today, I earned 10 of them.
Ten!
Yes!, I have been certified as someone who's commitment to boring has been documented...
... and rewarded.
The truth is I've recommitted to hitting the weekly group ride,
using it to improve and increase my fitness.
It's kinda working.
Wouldn't it be cool if we could vote on our Local Legends?
Here's my vote from Saturday's ride...
- suffered an untimely side wall puncture
- plugged the tire in under 2 minutes
- and it held for 40 more miles
... the Dynaplug continues to be legendary.
Take a look at the pic up there.
Replaced the tire today because sidewalls are notoriously weak, there's no need to push my luck...
... and become a memorialized local legend and Darwin Award recipient.
===
162.5
7 hrs sleep
No Strength Work
10 minutes recovery
30 minutes reading + Journaling
106
Strava
THE COST OF FREE SPEED
Jul 22, 2024 TODD BROWN
WHEN IT COMES TO GETTING FASTER, it's easy to go down the free speed rabbit hole. So many variables, so hard to prove valid...
... we can be such suckers for marketing.
Then, there's the flippin' placebo effect.
Sheesh...
... what's a credit card wheelin', lycra-clad, speed junkie to do?
There are sites like Zero Friction,
YouTubers like Dylan Johnson,
the local speed freak.
Plus, e-zines and sites gettin' us (am I the only one?) all hyped up to buy some free speed.
Which brings up the truth.
It ain't free.
In many cases, think...
... arm and a leg pricing.
If I had to rank 'em, assuming the frame is appropriate...
- Wheels, Bearings & Tires
- Drivetrain - BB, chain, wax
- Helmet
- Apparel
- Shoes
... on the equipment side.
Nutrition is essential, and there are some neat on the bike eating and fueling secrets and products to be had.
Don't forget or neglect recovery: sleep, massage, nutrition, etc.
The good stuff can be startlingly better.
Do thy research...
... and spend wisely (cash only, no cc's).
===
164
8 hrs sleep
PullUps PushUps Squats
30 minutes recovery
120 minutes reading + Journaling
104
Strava
THE THINGS WE ENDURE
Jul 21, 2024 TODD BROWN
WILL SENT ME A MESSAGE, it was a rally cry. He, his son, and his best buds would be attempting something...
... I hope I never have to do on my own behalf.
A century.
100 miles.
What could be so hard about riding with our besties,
spending all day on a bike,
in the countryside?
We've solved a lot of our challenges by doing just that,
riding, running, sharing our troubles.
The support.
Will & co. will be riding Pedal The Cause,
a cancer research fundraiser...
... celebrating the lives of their recently lost loved ones.
I don't know why we are called to endure more than we can handle alone.
We call these charity events because....
... Charity suffereth long, and is kind.
===
163
7 hrs sleep
PullUps PushUps Squats
10 minutes recovery
180 minutes reading + Journaling
105
Strava
PARTING WAYS
Jul 20, 2024 TODD BROWN
MY MOST RECENT LOVER, strolled out of the garage and into someone else's hands today. She wasn't stolen. I wasn't tricked. We agreed it was time to part ways. Still...
... I feel a loss.
My sweetie was speedy
and a real charger...
... called her Pure Energy for a reason.
Why, then?
I guess it comes down to commitment.
We just weren't feeling it.
I was torn.
A new lover had caught my fancy...
... and I just couldn't bare looking at her any more.
The guilt was weighing me down.
It was time to chart a new course.
So, out rolled the most expensive bike I ever owned...
... into a new cat's garage.
I hope she's loved and cared for.
Cause my new passion is gonna...
... get ridden hard.
===
162.5
7.5 hrs sleep
No Strength Work
0 minutes recovery
0 minutes reading + Journaling
108
Strava
THE BEAUTY OF LEARNING A THING OR TWO
Jul 19, 2024 TODD BROWN
IF YOU'RE FORTUNATE, not only do you live within a quick drive of a great, local bike shop, but there's a mechanic. Not just any cat slinging a wrench, but...
... one that can work magic.
There's trust.
Mainly because we've never come in with a disastrous situation and claimed...
... I was just riding along.
And, they've never let us roll out the door prior to making sure everything is ready to rip.
What happens...
- if we aren't so lucky
- if we are traveling in the boonies
- if it's 10pm on a Friday and a race in the morning
... then, what do we do?
Well,
we cry,
of course.
Because we didn't take the time when...
- the pressure was off
- we had all the time in the world
- our evenings were free for more than TV
... and learn a thing or two.
Not only that,
we got yet another latte,
instead of slowly piecing together the essential tools.
Trust me,
I know it's scary as heck to...
- loosen and tighten the headset
- replace the worn brake pads
- snug the bottom bracket
... the first time.
It's impossible not to think...
... I hope this holds, and I don't die.
That's why it's imperative to acquire these basic skills.
Because the day or night or adventure is coming at us fast, when...
... we need to be the mechanic who works magic.
===
Note: I'm not talking about the gnarly stuff, or replacing your shop or mechanic, just the basics that are beyond lubing the chain and pumping the tires.
===
162
7.5 hrs sleep
PushUps and PullUps
10 minutes recovery
30 minutes reading + Journaling
103
Strava
THE COLD-BLOODED KILLERS
Jul 18, 2024 TODD BROWN
THE LAST TWO DAYS OF THE TOUR have been great. Exciting racing, and major mental games. As one winner admitted...
... I did it kind of dirty.
All's fair in love and racing.
Today we saw Victor C make the final selection.
All three racers in the winning break were rotating,
But, one guy, Victor, was playing up his normal look of...
... Shift, this hurts! Not sure I can make it.
He just has that look on his face,
and in his body language,
all the time.
Which means we expect it,
and think it's normal.
Here's the dirty part.
He actually had great legs, and was feigning exhaustion...
... to lull the other two into not worrying about him.
One guy attacks,
one guy covers,
Victor wins.
The previous day the Yellow Jersey did what some have called a greedy, unnecessary, stupid move...
... the kind of thing that turns the public against a rider.
He didn't care about that.
In a post race interview he said...
... I'm not even sure why I do those attacks.
How did he keep a straight face saying that?
When he attacked second-placed Jonas,
he stood up and sprinted away,
sat down and looked back...
... let Jonas catch up, then dropped him for good.
In my opinion, that wasn't to gain the 10 seconds, that was...
... a calculated, psychological blow.
The kind of thing that he hopes will discourage Jonas the next two massive climbing stages.
Actually, I think it was for this year's race,
and all future races.
Some might claim Doing it dirty, I'd say...
... it's what cold blooded killers do to their competitors.
===
162.5
7.5 hrs sleep
1 Rip On RaceDay Circuit
30 minutes recovery
90 minutes reading + Journaling
105
Strava
THE CHANGING SANDS OF SUMMER
Jul 17, 2024 TODD BROWN
THE HEAT IS ON, and it's changing the ground we travel on. Muddy spring trails, and roads slick with snow melt, have given way...
... and we've gotta be vigilant.
I was reminded of this today, when I almost had an...
... Oh crap! moment.
Coming in too hot,
my front tire gave way,
then hooked up again and I stayed up right.
Normally, this particular trail is hard packed and I can push the tires harder.
Not now.
The sun and high temps have dried everything out.
The dirt is breaking down and turning sand and silt.
Similar treachery can hide on asphalt, too...
- if it's hot enough
- if it's been patched with tar
... it becomes soft, even slippery.
The point isn't to stay indoors, it's to...
... get out and learn to read the terrain.
===
Side note: I received two opposing responses to yesterday's communique...
From A.S.
- It's ok to get old.
- You might have an eating disorder.
- It's important to focus on muscle mass.
From J.C.
Thanks for the inspiration, especially for consistency. Love today's lesson.
My take...
- Have fun.
- It's fun to be endlessly fascinated with our own physical performance.
- Third, see #1
... thanks to both of these fine friends for reading, responding and caring.
===
163.5
8 hrs sleep
30 PullUps 90 PushUps, Dead Lifts, Shoulder Presses, Split Squats... and more.
20 minutes recovery
90 minutes reading + Journaling
105
Strava
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