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Strava Widgets Styling

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DOES YOUR DOG BITE?

THE GREAT INSPECTOR CLOUSEAU encounter with a dog is classic.  The dog is off leash, he asks Does your dog bite? The answer is, No.  He bends to pet the dog...

... only to have the dog viciously latch on to his hand!

I thought you said your dog does not bite?

That is not my dog.

I thought about that since Surfergirl has...

  • demanded
  • pleaded
  • asked

... that I let her track me on my rides.

I feel like a dog on a leash.

The Jason Bourne in me wants none of that.

There's nothing to hide,
when I ride.

But, really?

She does have a point.

I often venture into the wild.

Signs with warnings of mountain lions and snakes about.

Trails are often treacherous to the bike, 
and potentially me.

Humans few and far between.

If, if, if I should need a rescue,
which I never have...

... I'll just need two things.

A cell signal...

... and a friend who cares.

It's kinda romantic when ya think about it,
guess we're doing all right. 

---

168.2
8ish hrs sleep
1 Rip On RaceDay Circuit
20 minutes recovery 
120 minutes reading + Journaling 
69

Do you want to Rip On Raceday?


>

HOW MY LITTLE PRACTICE LOOP TOOK ME DOWN

I SET OFF TO POUND MY PRACTICE LOOP.  The profile is jagged, lots of single track, and...

... I'm trying to crack 90 minutes.

Today's failure is why it's so important to practice racing.

Here's the dill.

This course is very hard to stay fueled on...

... almost impossible to drink, forget about eating.

Which meant I was tuckered out, with 4 miles to go.  The last 30ish minutes are pretty dern steep.

With about 20 minute warm up,
winging it on 1/2 bottle and 100 calories was a weak effort.

Just not enough.

Strava called a Massive Relative Effort, 
giving the workout a score of 192.

I'll try it again in a couple of weeks.

This time with 400 calories, 
and 30 ounces of water,
in a Camelbak.

There just isn't time to suck on a bottle,
the bladder hose is easy to grab,
and once in my mouth,
handsfree.

Ya can't figure that out without simulating what ya might be racing...

... in real world conditions.

---

169.1 lbs (dropping some of these will speed things up, too)
8ish hrs sleep
1 Rip On RaceDay Circuit
10 minutes recovery 
120 minutes reading + Journaling 
67

Do you want to Rip On Raceday?

 


>

SPEED AND BRAKES, NOT ALWAYS OBVIOUS

THERE'S A TECHNICAL, ROCKY SECTION on part of a local trail.  First-timers walk it, new riders use a slow approach, locals...

... let it rip.

They know something.

Speed makes it much easier to glide over the the treachery.

It's counterintuitive.

Disc brakes are the same way.

They rub.

We pry 'em apart and reinsert the wheel.

Soon into the ride they are rubbing again.

Why?

The pads are worn out.

You'd think they would stop touch the disc or barely work when running thin.

That's the way rim brakes work when the pads are worn down.

Not discs.

Counterintuitive.

Which why we alwaysalwaysalways check our brake pads before a race...

... so we hit the tricky stuff with speed.

---

167.9 lbs
8ish hrs sleep
1 Rip On RaceDay Circuit
10 minutes recovery 
120 minutes reading + Journaling 
66

Do you want to Rip On Raceday?


>

DO YOU D.H.T.?

 WE MAY NOT BE PRO.  Our equipment may be lacking, our preparation woeful, our  focus far from singular...

... which makes it all the more impressive.

When we, you and me...

... Do Hard Things.

Just like the pros,
but on a whole other level.

They level up,
get a pay check.

Our objective has nothing to do with money, and...

... everything to do with commitment.

Here's the cool part.

People see it.

Our family, friends, work associates, neighbors, etc.

They get inspired.

Maybe not to ride 100 miles or run a marathon or do an Ironman.

Doesn't matter.

The ability to D.H.T. can be applied to anything...

  • changing diapers in the middle of the night
  • studying instead of clubbing
  • making 100 cold calls/day
  • working 80 hrs a week for a season
  • pushing a car off to the side of the road
  • leading volunteers to repair after a disaster strikes

... once we learn we have it within us.

---

169.1 lbs
8.5 hrs sleep
No strength work today
10 minutes recovery 
180 minutes reading + Journaling 
66

Do you want to Rip On Raceday?

 


>

WE NEED A METRIC FOR THIS

THE FIRST TIME I SAW SHIMANO'S INTEGRATED SHIFTING, dubbed SIS, I knew there was no chance in a sprint without it.  Sure we'd perfected the lost of art of...

... sprinting, letting go of the handlebars with one hand to shift.

But, what was the point?

It was useless.

Shimano changed the game, all because...

... Gripshift had changed the game.

Gripshift morphed into SRAM.

Shimano gave us electric shifting.

SRAM did it better with wireless.

How is that my new Kindle got me thinking of this?

Simple.

Kindle changes the reading game.

Which got me thinking about another game changer, Training Peaks.

It's pretty cool.

All kinds of data.

But, one metric is missing and would...

... be so funny to have.

A measurement for how bad a ride sucks...

  • Freezing rain
  • Frying pan heat
  • Mile long hike-a-bike
  • Gail force headwinds
  • Countless mechanicals

... indicating our badassness for getting it done,
not quitting.

For example, we rolled the dice this morning on a 38% chance of rain.

No big deal, right?

3 hours in, we face another hour of driving headwind and relentless rain...

... the suckometer was needling past halfway.

  • Hands were edging towards inoperable.
  • Too wet and involved to eat carbs
  • Feet sloshing

Not terrible.

But, somewhere on the ride data it woulda been nice to see...

... the badassometer read out.

Just fer fun.

See where the day's suckiness ranked against other such rides over time.

Time to go back the Kindle...

... under the blankies.

Me still cold.

---

167.9 lbs
7.5 hrs sleep
Just pull ups and push ups
10 minutes recovery 
120 minutes reading + Journaling 
67 

Do you want to Rip On Raceday?

 


>

LEARNING TO RIP FROM MARCH MADNESS

BALL AND STICK SPORTS are typically concerned with, and built around, offense and defense.  How do we...

... apply that thinking to our endurance addictitions?

Do we have offense?

Defense?

Yep.

Offense

  • Riding, running swimming time
  • Weight lifting
  • Racing and competitive group rides
  • Upgrading equipment - new, shiny stuff
  • Hiring a coach
  • Fine tuning the bike fit
  • Developing our handling skills

Defense

  • Recovery work
  • Sleep
  • Proper nutrition
  • Accountability partner(s)
  • Equipment maintenance
  • Stretching
  • Allies to work with when falling behind

And before you say I've misplaced one of those, we all know...

... the best defense is offense and visa versa.

That's not the point.

The point is to figure out...

... how to incorporate a great offense and defense in our limited time.

---

167.8 lbs
8.25 hrs sleep
Just pull ups and push ups
20 minutes recovery 
180 minutes reading + Journaling 
62

Do you want to Rip On Raceday?


>

TWO OF LIFE'S MYSTERIES

THERE TWO MYSTERIES THAT SCIENCE can't explain.  AI doesn't have the answer, either. But's they are facts just the same.  For example...

... why do beginners get all the flats?

Riddle me that one LycraMan.

You know it's true.

You know if you invite a new, excitedtobethere, rider along, there's gonna be a flat.

Waywaywayway more often than the experienced riders will experience.

Makes no sense.

Just like why more bike shops don't have a comfy couch to wait for that...

.... just a few more minutes...

repair.

Maybe a coffee table showcasing

  • A colorful catalog of their favorite products
  • Samples of their go to sports drinks or things to chomp
  • Gotta have tools to check out

I was thinking of another mystery as I swapped out my worn disc brake pads...

... why more of us don't learn the basics of maintenance. 

---

168.7 lbs (the struggle is real)
8.25 hrs sleep
1 Rip On RaceDay Circuit + extra pull ups and push ups
20 minutes recovery 
180 minutes reading + Journaling 
63

Do you want to Rip On Raceday?


>

THE PRIDE CYCLE QUEST

WHAT HAVE YOU DONE THAT YOU'RE PROUD OF?  Could be anything, but let's stay on point with athletic endeavors because it's important...

... to harness this concept.

The Pride Cycle Quest.

It's also dangerous,
if we let it get the best of us.

For me, at least, it's all about the quest.

Can I do it?

And, it's a cycle...

  • Pick the outrageous result to chase
  • Train for it.
  • Do it.

... and pick another quest.

I don't really care if anybody else thinks it's cool,
so few understand us anyway.

It's internal.

Am I proud of that result?

It's only dangerous if we are chasing likes and kudos and cheers...

... from the world.

It's not about that.

It's about the quest.

It's personal.

I'm happiest when I have at least one per year.

That's my cycle of pride.

---

167.9 lbs 
7.25 hrs sleep
1 Rip On RaceDay Circuit + extra pull ups and push ups
10 minutes recovery 
60 minutes reading + Journaling 
62

Do you want to Rip On Raceday?


>

CHASING GHOSTS

PATHS BECOME TRAILS, trails become roads, roads become highways.  It's evolution, and underneath it all are the ghosts...

... who got it started.

We think we're blazing a trail,
when we are really just going along with the crowd.

I was thinking about the day my longgone granpappy came to watch me race a criterium.

It was all new to me.

We wizzed past him every lap.

But, the laps were long...

... and he could barely see at that stage.

Afterwards, he told me how it was years before, when he was young.

I thought it would be in a velodrome and I'd be able to see you entire race.

Clueless me had no idea velodrome racing was the only bicycle racing 100 years ago.

Prior to that, it was racing bicycles long distance, on dusty...

... gravel roads.

In other words, we gone from...

  • gravel
  • to velodrome
  • to road
  • to bmx
  • to mtb
  • to gravel

... so why is gravel "new"?

It's not.

We're all just chasing ghosts who've gone before.

---

168 lbs 
8.25 hrs sleep
1 Rip On RaceDay Circuit + extra pull ups and push ups
10 minutes recovery 
120 minutes reading + Journaling 
62

Do you want to Rip On Raceday?


>

THIS AIN'T NO TIME FOR FOOLING AROUND

WHAT IS THE BASELINE?  The minimum effort to do and consider the week a win?  It's important to have the least acceptable effort in mind...

... and make it happen.

Riding in the rain will make you think things like that.

Like, why the heck am I doing this?

Which is exactly what I was thinking as the skies opened an hour away from home.

Because I made a plan.

A public commitment.

Accountability.

Yesterday, in the sunshine and 72 degrees I committed to do the following this week:

  • 15 pull ups, 50 push ups, 10 squats daily
  • Ride 14 hours this week
  • Drop 3 lbs 

Easy to do when the weather is good, 
and the day lazy.

The public commit was to the RaceDay Rippers,
who also hold me accountable each week when we check in.

I'm two months out from my next quest, the SurfNSummit.

The plan is on my RaceDay Calendar. 

Some say Show me your calendar and I'll know what important to you...

... and yes, Date Night better be on there each week.

We have a few of the Giant RaceDay Calendars left, and you can save 25% since a quarter of the year is nearly past by using promo code:

CAL25OFF

https://pedalindustries.com/products/pedal-black-2024-giant-raceday-calendar

Here is the code:

CAL25OFF

Nod to the great Talking Heads for the inspiration

This is ain't no party, this ain't no disco, this ain't no time for foolin' around

---

168.9 lbs 
9 hrs sleep
1 Rip On RaceDay Circuit + extra pull ups and push ups
20 minutes recovery 
120 minutes reading + Journaling 
59

Do you want to Rip On Raceday?


>

HOW TO STAY SLOW...

IT'S SUPER EASY TO STAY SLOW, and just as easy to stay fast.  To stay slow, do what your slow friends do and...

... expect to get fast.

The problem with actually getting fast,
nobody gives you credit.

For the most part, they can't see or appreciate, and will never know...

... how hard we work.

And, we've got to be okay with that.

To commence,
recognition be damned.

To be fast, do what you fast friends do...

... and expect to get fast.

Do.
Expect.

---

168.4 lbs 
7.5 hrs sleep
Push Ups and Pull Ups
10 minutes recovery 
60 minutes reading + Journaling 
58

Rip On Raceday

 


>

WWDGD?! - 25 WEEKS TO GO

I FELT GOOD ENOUGH THIS WEEK TO DREAM of getting my fitness back and setting unrealistic goals.  Is there anything better than that?  Getting to a place to...

... dare to go for it.

After pushing hard for nearly 3 hours, we had a choice.

Take it easy or do the hurtful climb?

500' in a mile doesn't sound like much...

... unless it's the last climb of a fast day.

We were gonna skip it, and then Love Watts yelled...

... WWDGD!

Huh?

What Would David Goggins Do?!

There was no choice at that point, because all of us have streeeeeeeeetch goals this summer.

It was fine.

Slower than I'd like...

... but, compared to last week waywayway better.

And so the journey begins.

The countdown to Gravel Nationals.

Here's where I'm at.

You can see my fitness score at the very bottom.
Down from over 50%, 18 months ago.

Weight, 168ish.
Up 10 lbs, 18 months ago.

Vision is still messed up.
Way off from what I considered one of my few advantages racing off road.

Can I be ready September 8th, 2024?

It's gonna be fun, 
and frustrating.

WWDGD?

Go for it.

Every
single
freakin'
opportunity.

---

168.2 lbs 
8 hrs sleep
Push Ups and Pull Ups
20 minutes recovery 
60 minutes reading + Journaling 
60

Rip On Raceday


>

WHEN THE RACE PLAN GOES TO HECK IN A HANDLEBAR

IT WAS A ROUGH START, things weren't going smoothly at all.  It was causing a lot of stress and internal turmoil.  Energy I'd hoped to reserve for...

... more important sections of the event.

Ayyyy, what to do?

What I always do... 

... but, forget to do.

Think of of the things going right...

  • I felt good
  • I'd started on time
  • My prep was perfect

... other words be grateful for the good.

My energy shifted.

I calmed down.

Focused on getting down to business.

Wound up having a spectacular day...

... at the office.

Tomorrow's race should go a lot better, and if it doesn't...

... I know what to do.

---

168.2 lbs 
8.5 hrs sleep
Push Ups and Pull Ups
20 minutes recovery 
600 minutes reading + Journaling 
56

Rip On Raceday


>

YOU INSURED FOR THAT?

WELL, THE BILLS ARE COMING and I'm thinking about you and me.  For years I've looked at health insurance as lame. Struggled mentally, sometimes economically...

... to pay that everlarger bill.

Why?

I never get sick.

Rarely, and I mean rarely, do I see a doctor.

I'm already doing all they would recommend to get better...

  • eat good
  • skip sugar
  • get plenty of rest
  • and workout regularly

... why would I spend the $ on insurance?

It feels like I'm being duped.

Well, there are these events called...

... accidents.

They happen,
and are almost completely unplanned.

So, yeah, my bills are coming in and I'm happy as being at the to of the podium at my A race...

... 'cause it looks like almost all of it covered.

Sucks to be out 1000s...

... but, way better than being out 100s of thousands.

Just putting this out there 'cause I love you...

... get covered, if ya ain't.

====

Side Note:  has anybody tried insurance for bike like BikeInsure?  Asking for myself, just found out about 'em

---

167.2 lbs 
7.8 hrs sleep
1 Rip On RaceDay Circuit
10 minutes recovery 
120 minutes reading + Journaling 
56

 


>

DO YOU LET POWER OR HR DETERMINE YOUR HARD VS EASY DAYS?

I HADN'T WORN MY HR MONITOR FOR DAYS.  It wasn't working consistently, so I left it parked in the drawer. Until today, I gave it a shot and it actually worked...

... it got me thinking about the levels of easy.

There's so easy...

  • I can barely feel the pedals
  • I can sing a song
  • I can easily talk
  • I am not sure

... and maybe a few more levels.

My goal today was to ride as close to the top of my Zone 2 as possible, without going over...

... the I'm not sure range.

I wasn't sure, because my heart rate was bouncing at the top of the range.  Meanwhile...

... my power was definitely over into a higher range quite often.

This is how I trained for decades, when I just had a HR monitor.

What's more important then...

... HR in Zone 2 or Power in Zone 2?

I'm gonna say, for me at least, HR is more important.  It is more reflective of how all systems are working given the effort and absorbs the little efforts when the terrain or other elements require a few more watts.

Here's a real world application.

When I'm racing something epic, like Leadville, I'm going off heart rate for my pacing, and using the power meter to keep things in check when I have to dig a little deeper to close a gap or clean a technical uphill section.

The reality is, for peak performance on the long efforts...

... it's good to have both.

If it's a short race, under an hour, well, you know...

... put the dadgum gadget in the back pocket and race on feel.

Same for a long day of adventuring, who cares about the data when we're out there.

Enjoy the ride.

We can analyze later.

---

168. lbs 
7.8 hrs sleep
1 Rip On RaceDay Circuit
10 minutes recovery 
120 minutes reading + Journaling 
57

Rip On Raceday


>

SHOULD WE DO A HUNDRED RACES IN A YEAR?

YA WANNA GET GOOD, be a boss, strike fear in your frenemies, be the maker of things that happen...

... instead of wondering what happened?

Race.

A lot more.

100 times/year.

Think I'm crazy?

Think it's immmm po siiiiii ble?

Then don't do it.

Don't even try.

Keep wonderin',
misreading the moves.

Or, commit.

Do:

  • 2 zwifties 
  • 2 local races
  • 2 group rides 
  • 2 of your own personal courses for PR

We all have 52 chances a year,
to race twice a week.

No excuses.
Nothing but upside.

Heck, even a brain-damaged guy like me can do it.  

This week...

  • hammering my xc race loop Tuesday
  • group ride on weekend

... slaying myself today, getting crushed by the fellas Saturday.

Gotta start somewhere.
Gonna do what hurts and what I'm comfortable with.

Twice a week.

Oh... I know you're askin'...

... Why 100 times a year?

Because, every race is different.  

We'll see a lot of different situations.  

We're trying to see 'em all, or have a reallyreallyreally good feel for what is going to happen.

Simple as that.

Experience counts.

Get some.

It's free.

---

168.6 lbs 
8.5 hrs sleep
1 Rip On RaceDay Circuit
20 minutes recovery 
120 minutes reading + Journaling 
55

Are you ready to Rip On Raceday?


>

NOT GONNA LIE

WHEN I FINALLY CAME TO, I had one thing on my mind.  Not after first being knocked out, not after the morphine and other meds wore off, days after being home...

... I wanted to say one thing.

Not gonna lie.

I was hurting.

Stunned.

How could my crazy good health take such a drastic turn in seconds...

... this wasn't what I had planned for 2024.

8 weeks later, I'm improving.

I'd leave it there, but...

... not gonna lie.

I'm nowhere near where I was just prior, nor 12 months ago, nor 2 years ago.

I'm off.

I can work 4-5 hours,
then my brain needs a break.

I can ride my bike,
but I have no power,
off-road vision is shift.

I can talk to friends,
until I can't.

Something even more weird happened though.

Something few will admit or acknowledge or maybe even notice...

... when I took that blow to the noggin' it felt like my spirit left my body.

There's a disconnectedness.

I know things aren't quite right.

Will they return or is life just going to be different?

Not gonna lie...

... this is new territory.

Now, I'm being as honest and transparent as possible in all I do.

My friend battling cancer taught me that,
the freedom of being honest.

Yes, I hid it from Surfergirl that on one of my first bike rides alone I was going down the road and thought I saw 4 ducks crossing the road in front of me...

... it was just two,
that's troubling.

Not gonna lie.

I kept riding.

Lying to myself it was all good,
hiding the truth if asked.

What is easier, being honest with ourselves and those around us or pulling the lycra over our eyes and theirs?

To remind myself of my new commitment...

... I made a special kit, see above.

That's the kind of thing I was looking forward to in 2024.

New designs, 
new patterns,
new fabrics.

The good newsy stuff.

If you're into the rawness of honesty, maybe you'll like this too.

It's patterned after one of my all-time favorite Porsche's.

Check the full kit here:  https://pedalindustries.com/collections/ngl-collection

Use this promo code on this kit to save 30%: NGL30

Code expires on 3.15.24.

---

168.6 lbs 
8.5 hrs sleep
1 Rip On RaceDay Circuit
20 minutes recovery 
120 minutes reading + Journaling 
54

Rip On Raceday

 


>

HE SWITCHED TEAM, AND IT...

TODAY AN AMERICAN WON PARIS-NICE, an 8-Day stage race in France.  A youngun, 25 years old.  He'd never done it before, and wasn't picked as a favorite...

... except he picked himself.

A long time ago.

When riding for a less professional, less scientific team he was spending his own cash on equipment and training to up his game.

Something the top teams covered and pursued relentlessly.

He jumped at the chance to upgrade to the current dominant force in European road racing this season.

Would it matter?

I'd say it is clear.

What's interesting is how many of are trapped like a monkey...

... failing to let go, when we know we should.

Not only did he upgrade his team and training, but placed a huge bet on himself in a daring and startling breakaway with fellow US racer Brandon McNulty.

When you are a pro...

... winning actually is everything.

Way to go Mateo Jorgenson.

---

168.4 lbs 
9 hrs sleep
No Strength Work
10 minutes recovery 
20 minutes reading + Journaling 
53

Rip On Raceday



 


>

HOW TO GET FASTER FOR DUMMIES

APPARENTLY, LOVE WATTS FORGOT our commitment to go easy on the way up the coast.  Which meant we had time to do the biggest climb I've done this year...

... 2 hours and 2000' of climbing for our "warm up".

At the usual time, riders flocked in and we were off.

It felt good to do my first group ride of the year...

  • to see the guys
  • get whooshed along
  • and see some higher power numbers

... until the first overpass.

Where I was off the back.

Caught on at a light.

Off again.

On again.

My breathing and wheezing needed a muffler.

On the next power climb, normally 2ish minutes...

... I needed an extra minute or three.

They were gone.

Yeah, they are nowhere near as fast as I am...

... they're a heckuvalot faster.

Am I good with that?

Yeah, they've always been faster than lit'l ol' me.

Now I just need patience to close the gap to where...

... they are less faster.

So, here's the plan that I've used many a year...

... pick a spot beyond where I got popped today.

Make it just a little further each week.

Corner by corner,
Hill by hill.

Progress > Perfection

--- 

167.6 lbs 
8 hrs sleep
No strength work today
20 minutes recovery 
60 minutes reading + Journaling 
54

 


>

IT WAS ABOUT THE TRUTH, NOT ARMS RACE

I HATE TIMETRIALS.  I mean, I like 'em, but, yeah, I hate 'em.  It's not because I'm not great at 'em, and trust me I'm not.  It's because...

... they hurt so dang bad.

Not only that, it's...

  • lonely
  • painful
  • humbling

... is there anything more truthful than getting passed by your minute man?

No drafting.
No wily cunning.

Nothing matters except...

... who is the strongest,
and who can suffer the most.

Oh, wait, one more thing matters...

... who's got the most money to afford the most advanced gear.

When everything tiny thing adds time and seconds matter...

... it can turn into an arms race.

I'm okay with that to a point.

Butttttttttt, don't ya think participation would rise...

... if we raced Merckx-style?

At least at the amateur level?

On our road bikes vs tt bikes?
With road helmets?
And "normal" road wheels?
And... you get the point right?

As much as I hate/love a tt, I truly appreciated Tucson Bicycle Classic for making their tt be done on road bikes the last to years.

It's just a lot more fair/approachable/inviting...

... and equally miserable for all.

That's the truth.

Side note:  I think I love XC MTB racing because it's basically a mass start time trial.  The terrain naturally and quickly separates us.  

--- 

168.4 lbs 
8.5 hrs sleep
PullUps, PushUps, Split Squats, Shoulder Presses
20 minutes recovery 
60 minutes reading + Journaling 
51

 

 


>

WERE YOU AS DORKY AS THIS?

WHEN I WAS JUST GETTING INTO THE SPORT, I was such a dork.  A small percentage of you will disagree, maybe even swear at me, but nothing says...

... stay clear, like a mirror.

I know, I know, some of us are damaged and can't look over our shoulders.

Too stiff,
crap balance.

I was neither of those.

I was a spry young newb.

Excited to ride and race.

And my girlfriend of the time wanted to get me something cool.

I quickly mounted the mirror to the end of my handlebar - see pic above.

I thought it was rad.

Perfect for the high speeds and shoulder banging of crit racing,
which I loved.

Rather than turn my head and telegraph my plans,
I could take a peek at my mirror.

Nobody else thought it was cool...

... and they made an obnoxious and clear point of it.

If my hairy legs,
questionable bike handling,
roadrashed arms and legs weren't a give away...

... the mirror, made it clear.

I was not to be trusted in the bunch.

Here's the dill.

They were right.

Because let's face it, anybody focused on the past...

... doesn't have a shot at a winning future.

--- 

167.8 lbs 
8ish hrs sleep
PullUps, PushUps, Split Squats, Shoulder Presses
10 minutes recovery 
120 minutes reading + Journaling 
50


>

I DON'T ALWAYS RIDE IN THE RAIN...

I COULD SEE THE STORM BREWING.  Like a crazy fool, I rolled out anyway even though I was certain to...

... get caught in the rain.

Trust me, I am a fair weather rider.

Gimme 70 degrees,
and a lite breeze.

So why ride?

Two reasons.

One embarrassing.
One legit...

  • Poorly executed work day
  • It rains on raceday
  • Commitment

Yeah, I had all this work scheduled and a timeline to follow....

... and, well, ya know, things didn't go as planned.

That's 1.

Since it does rain on raceday, and I've never let that stop me from lining up...

... it's good to practice from time to time.

That's 2.

And I committed to myself to get my slothful self back in shape.

That's 3, a bonus.

So which one's embarrassing?

  • crap planning
  • useless prep
  • silly commitment

Well, I dunno about you...

... but, I'm cool with

  • keeping my commitments,
  • being prepared for all conditions,
  • even when things don't go as planned.

--- 

167.4 lbs 
7ish hrs sleep
PullUps, PushUps, Split Squats, Shoulder Presses
10 minutes recovery 
120 minutes reading + Journaling 
50

 


>

IT FEELS LIKE THE FIRST TIME!

I WOULD CLIMB ANY MOUNTAIN, ride across the stormy sky.  It seemed like I'd waited a lifetime, spent so much time in recovery...

... it felt like the first time!

The MTB.

Like it never did before,
like I'd opened up the door.

Finally!

What is it?

I guess it's just the rawness of nature,
bringing out the rider in me.

Dawgawn I'd missed it.

Carving turns,
wiggling up technical sections,
brushing the thistles,
hanging my lycra off the back in the steeps.

Why today?

Well, to be honest, today was a breakthrough on my vision.

The double-vision I've been dealing with was greatly diminished.

Partly time.
Partly exercises for my eyes.

One of you loyal readers,
one of us,
took the time to share with me a gift for everyone.

Tools for increasing our eyesight,
the kind we need to quickly assess the best way to rip it up off road (on road, too).

You can check the tool out here: https://www.readbetweenthelions.org.  Go to the K-12 program.

It's free.

Thanks Rick!

Makes me wonder what else we can learn from each other?

Speak up y'all!

Let's get betterfasterstronger...

... together.

Have you checked out https://pedalindustries.com/pages/rip-on-raceday-network?

(yeah, this post is a nod to Foreigner)

--- 

168.2 lbs 
9 hrs sleep
PullUps, PushUps, Split Squats, Shoulder Presses
20 minutes recovery 
120 minutes reading + Journaling 
48


>

WHADAYA THINK OF UNDULATING TERRAIN?

WE HAVE SOME WEIRD LINGO.  Have you ever heard any body, ever, use the phrase undulating terrain?  Why would they?  When you're motor-powered...

... who cares about the terrain!

Human-powered,
totally different story.

Every bump in the road and trail counts.

The longer we're out there,
the more it counts.

Sooooooooo...

... whadaya think of undulating terrain?

Do you love it?

Or, do you prefer...

  • flat
  • downhill
  • tailwinds
  • straight up
  • headwinds

... lots choices when we roll out.

Me?

Well.

There are times when I'd give my chamois pad for a flat road with a tailwind.

Days when I feel so amazing I just wanna climb and climb and climb.

But, faced with a choice...

... give me undulating.

Ups.
Downs.
Lots a turns.

That's the ride I choose.

--- 

169.2 lbs 
9 hrs sleep
PullUps, PushUps, Split Squats, Shoulder Presses
20 minutes recovery 
120 minutes reading + Journaling 
48


>

ACTION WINS EVERY TIME

WHY WAS IT SO MIND BLOWING?  Yesterday's Strade Bianchi race was so shocking to me.  Because, to me, all the pundits...

... missed the point.

Sure, the favorite won.

This was the inspiring part...

  • he told everybody where he'd attack in advance of the race
  • made a decisive attack 81 km from the finish
  • never looked back
  • and won

... who wouldn't want to be able to do that?

What blew my mind 
was what the talking heads missed.

This athlete,
is a racer of action.

He had a plan,
and went for it.

Could it have failed?
Most definitely.

Could he have looked foolish?
For sure.

Could he have lost the race outright?
Absolutely.

Did he?
No.

Because he took action.

You miss 100% of shots you don't take.
- Wayne Gretzky

--- 

167.2 lbs 
9 hrs sleep
No strength work today.
10 minutes recovery 
90 minutes reading + Journaling 
48


>

QUESTION: IS THIS A HIGH DEMAND SPORT?

I WAS LISTENING TO SOME GUYS ARGUE about whether or not was their religion was high demand, and it got me thinking is ours?  Are endurance sports...

... high demand?

Yes.
No.

For me, and maybe for you, too...

... its high demand.

Just consider...

  • Training
  • Fueling
  • Resting

... these are the biggies.

They are priceless,
in a sense.

Which is why the are so easy to screw up,
and so misunderstood by lookers on.

We can't put...

  • Training time
  • Good fueling choices
  • Proper sleep and recovery

... on a credit card.

We've got to demand it from ourselves...

... but, is it really demanding when we love the results?

--- 

166.2 lbs 
7 hrs sleep
No strength work today.
20 minutes recovery 
90 minutes reading + Journaling 
48


>

THE UNCORKED ZONE

 

IF YOU'RE INTO HOT RODS, then you know what uncorked means.  In simple terms, all that junk that keeps the exhaust quiet and lawful is chucked...

... giving us that ultra loud and mean sound.

We have that racing and training, too.

And, if we're smart, we only hit it every so often.

You know what I'm talking about, right?

Zone 2 is corked.

  • easy to breathe
  • talk while riding
  • and go forever.

Today was not Zone 2.
I was uncorked, a bit.

Allowing myself for the first time in 2 months to stretch the legs was amazing.

The accompanying wheezing and gasping for air…

… I don’t know if it was hot rod mean, but it was loud.

Hadn’t heard that in too long…

… ain’t gonna hear for 5 or so days.

Time to add some intensity the smart way.

Polarized.

If ya wanna solid refresher on this approach,
take a listen to this: https://podcasts.apple.com/us/podcast/get-fast-podcast-triathlon-ironman-cycling-coaching/id1400770015?i=1000596124366

Simply, 80-90% of our training should sound like a Tesla...

... cruising through the neighborhood.

That way we are fresh and ready to get after it like the pic above.

Let the rubber...

...  burn, baby burn.

--- 

166.9 lbs 
8 hrs sleep
No strength work today.
20 minutes recovery 
90 minutes reading + Journaling 
56

 


>

RESULTS DON'T MEAN SHIFT

I DON'T KNOW WHERE YOU ARE ON THE JOURNEY, but I can tell ya this: whether you're just starting out, coming back from injury, at the top of your game, you're gonna fail...

... if results count.

Trust me on this.

I'm rebuilding.

My fitness is shift.
the skills, off.

I've been at the top and the bottom and there is one reason I was able to climb to max fitness and performance...

... I don't care about results.

I mean I do,
but they aren't the motivator.

Optimizing my ability,
having a blast.

Way more important.

Results are nice.

If they are everything... 

... quitting, giving up, and failure is on the horizon.

Don't let that happen.

How?

Relax.

We can't see...

... the great results in the making.

They're coming.

Guaranfreakingteed.

--- 

166.9 lbs 
8 hrs sleep
Pullups, pushups, squats, presses
10 minutes recovery 
120 minutes reading + Journaling 
57 


>

ARE WE REALLY DOING THIS?

FOSTER GRANTS ASKED ME Are we really doing this? What kinda question is that...

... Dern straight we're doing it!

Was he hoping we weren't?

Was he doubtful we could do it?

By we, I mainly mean me.

Could you?

I mean, we're gonna have a brain damaged grampa who's been off the bike for months do it...

... can you keep up?

Finish?

What's he referring to?

Oh, just the most life changing ride in Southern California...

  • 100+ miles
  • 15,000+' of vertical gain

... some might consider it hard.

Others a challenge.

Most an adventure of a lifetime.

So, if you wanna support the old sack a lycra,
if outrageous calls to your soul...

... sign up.

It's free.
and fun.

Click here for deets and pics.

--- 

167.4 lbs (safe to say, it's time to get seriouser)
9 hrs sleep
Pullups, pushups, squats, presses
20 minutes recovery 
90 minutes reading + Journaling 
57 

Rip On Raceday

 


>

HOW NOT WHAT

LEARNING TO RIDE A BIKE is filled with excitement, fear, and lots of scrapes and bruises.  We press through because everyone we see on a bike...

... has a great big smile.

We want that,
the teacher wants it for us.

Finally we get it.

And, at least in my case, it stopped there.

Hall-ah-freakin-lu-yah!

What
and when
and who with

... were left up to me.

I'll be forever grateful for learning how...

... and the freedom to do it my way.

--- 

168.2 lbs (safe to say, it's time to get seriouser)
8ish hrs sleep
Pullups, pushups, squats, presses
20 minutes recovery 
90 minutes reading + Journaling 
56 

Rip On Raceday


>

YOU DON'T NEED AN ALARM CLOCK TO WAKE UP, YOU NEED...

ONE OF THE BIGGEST CHALLENGES I HAVE with our local morning group ride is that it starts at 6:30am.  If it was out my front door...

... not that hard.

It's not.

Takes me 50ish minutes to ride to the start,
which means I'm up at 5am.

Also...

... not that hard.

However, getting to bed at 9...

... is not my standard.

I'm more of a 930-10pm guy.

Therefore, if I don't hit the hay early...

... I'm foggy, at best, the rest of day.

Plus, slower on the bike.

Oh, there's a long list of shift that results from lack of sleep.

What's an athlete to do?

Before I tell, 
you are forewarned...

... this won't make you popular.

You might lose touch with friends, 
or lose them altogether.

We all have a choice...

... live our best lives or live a lower version.

This allows to tap into our superpower...

... set you alarm clock for bedtime.

Every.
Single.
Night.

Or suffer the consequences:

  • Inhibited ability to perform
  • Decreased handling skills
  • Quicker exhaustion
  • Decreased reaction time
  • Difficulty learning and decision making
  • Increased risk of injury
  • Increased risk for illness
  • Poor recovery
  • Memory issues
  • Weight gain
  • Poor balance
  • ... Low sex drive

Like I said,
it might be socially unpopular but...

... wouldn't you rather operate at your optimum?

I would.

---

166.9 lbs
8ish hrs sleep
Pullups, pushups, squats, presses
20 minutes recovery 
90 minutes reading + Journaling 


>

MILEMARKERS FOR DUMMIES

ONE OF THE KEYS TO RIPPING LONG RACES is remembering where you are.  Yeah, you're racing.  Yeah, you're clicking off the miles.  But...

... where the heck are you?

And, there's more than that.

  • Are you on track?
  • When is the next stop?
  • Does your support know when to expect you?

So, I always write down on a piece of tape with a sharpie my goals to be at certain locations at certain times...

... and stick it on my top tube.

This keeps all of us coordinate.

More importantly,
it keeps me focused.

The long races, 6+ hours, can be grueling.
They can wear us down to the point...

... of forgetting why we even signed up in the first place.

Looking down at the humble piece of tape,
seeing my goals...

  • engages my mind
  • re-centers my effort
  • keeps me on the pace

... snaps me back to the present moment.

I don't just use this practice for racing...

... I write down everything I plan to do,
and when I plan to have it done.

---

166.2 lbs
8ish hrs sleep
No strength work
20 minutes recovery 
120 minutes reading + Journaling 


>

IS IT HABIT OR RITUAL?

THE SATURDAY MORNING RIDE.  We work all week, and with a little planning and luck we carve out some time to ride.  In the beginning...

... it takes some discipline.

Not the riding.

The commitment.

We are working to establish a habit.
For the most part, a good one.

But, that changes over time.

It becomes a ritual.

  • A set time to leave
  • An expected amount of time to be gone
  • The proper dress code observed
  • A dedicated place to meet
  • A consistent slaying of trails, gravel, pavement
  • A flogging of the sinners who are not as fit as they shouldcould be.

Yep, this is our ritual.
Our practice.
Our faith.

We made the jump.

We are far beyond
discipline and habit.

---

166.9 lbs
8ish hrs sleep
PullUps, PushUPs, Split Squats, Shoulder Presses
20 minutes recovery 
12-0 minutes reading + Journaling 

 


>

WHAT DOES AI SAY ABOUT TRAINING METHODS USED 100 YEARS AGO?

I PINGED CHAT GTP AND SEVERAL OTHER AI regarding training methods of Belgians 100 years ago.  Why not?  A lot of knowledge is refined, regurgitated or plain ol' forgotten...

... maybe there's something to be rediscovered?

Oddly?
or, maybe not.

The answers across the AI were eerily similar.

I say eerily because who wants to live in a silo?

Anyway, 
here's the bottom line:

It’s important to note that these training methods were not as scientific or structured as they are today. Cyclists often relied on their own experience and intuition to guide their training. However, despite the lack of modern technology and scientific understanding, many Belgian cyclists were able to achieve impressive results using these methods.

Shocking!
I mean, shocking?

When it comes right down to it, is there anything better than...

... relying on our own experience and intuition to guide our training?

I don't think so.

Not when were really into it,
when we really know our bodies.

Me, for instance, I'm rebuilding my fitness.

I realized what a distraction it is to look at the data pouring across my little Wahoo screen.

  • Maybe I should put out more power?
  • Gosh, my heart rate is ____!
  • I've only gone X miles?

So, I fire up the Wahoo,
put it in my jersey pocket.

Time to ride on just experience and intuition...

... same thing I do when racing.

---

166.9 lbs
9ish hrs sleep
PullUps, PushUPs, Split Squats, Shoulder Presses
10 minutes recovery 
60 minutes reading + Journaling 

 


>

THE MOST HUMBLING RACE OF MY LFE

MY PAL PETE AND I DECIDED WE WERE REALLY FIT and that we could do anything with just a hint of training.  Racing bikes was kina ho-hum...

... so we signed up for a 10k running race.

We were so arrogant,
we rode our bikes 15 miles to the start.

We lined up in the back, 
because, you know, we were going to
squash these runners.

Gun goes off.

We quickly move forward.

Up to the top 50-100.

Really running.
Hard.

Suddenly, I notice I'm breathing way too loud.

Uh-oh.

My legs hurt,
my hips hurt,
everything hurts.

And, I'm moving backwards quickly.

Chubby guy cruises by.

Oldish lady...

... did she elbow me out of the way?

Kids are skipping and laughing and disappearing up the road.

But, it was the guy in flip flops who said...

... Hang in there, only 3 more miles...

... that really did me in.

Here's the dill.

On the outside, at the start,
looking at these racers,
I would have bet $10,000 on me and Pete.

Looking at competitors is a poor way to pass judgement...

... it's the inside, the heart, that counts.

 ---

166.2 lbs
8ish hrs sleep
PullUps, PushUPs, Split Squats, Shoulder Presses
10 minutes recovery 
90 minutes reading + Journaling 


>

I KNOW YOU'RE NOT A LOSER LIKE THIS CAT

I was going to post this and then I went for a ride and decided it was too mean, whadaya think?... 

THERE ARE THREE MAIN THINGS LOSERS DO.  I say losers, in this case, meaning they are literally losing out.  If they persist, then, yeah...

... the other kind.

It always surprises me when people make these very basic mistakes.

Even if they are new, 
I find it,
perplexing.

I think you do, too.

Because, for us,
it's just second nature.

Probably because we have learned the hard way.

Not only that, we try and pass this basic knowledge along to every new rider we can.

Still, they...

  • Forget gear when going to a ride or race
  • Completely foul up their nutrition and bonk
  • Neglect the bike prep only to have mechanical difficulty

... and, we shake our heads.

They are losing out on a more excellent ride.

We deal with it,
they are our friends.

However, if it persists one of two things is gonna happen...

  • We don't invite them any more
  • We leave them behind

... because, well, you know they are....

How's that for setting up a shameless plug on why we do what we do?

  • The RaceDay Bag™ has a built in checklist to make sure we bring everything
  • It comes with a RaceDay Bike Check List, too, so bike is properly prepped
  • And an insane Never Forget Anything guarantee.

... that way my friends are always invited,
and never left behind.

 ---

166.9 lbs
9ish hrs sleep
PullUps, PushUPs, Split Squats, Shoulder Presses
20 minutes recovery 
90 minutes reading + Journaling 

 


>

I USED TO LOVE RAINY DAYS

THERE WAS A TIME WHEN RAINY DAYS were awesome.  Mostly, around here, it meant nobody was riding.  Not me, not anybody else.  Which was perfect...

... if I couldn't ride anyway.

You see the selfishness right?

If I can't ride,
I'm stoked you can't either.

It means nobody is getting in the secret miles.

But, that's hardly true these days.

It's not the trainers,
those have been around forever.

It's the virtual racing,
that is a game changer.

In fact, I know plenty of people who do a fair amount of their riding virtually.

  • It's available 24-7
  • Not hampered by weather
  • All the social connections of a group ride (with right equipment).

Can you blame them?

I can't.

But, I still blame the weather for my own lack of getting it done.

 ---

166.9 lbs
8ish hrs sleep
PullUps, PushUPs, Split Squats, Shoulder Presses
10 minutes recovery 
120 minutes reading + Journaling 


>

CODDLED VS THROTTLED?

YEAH, THE RECOVER IS GOING PRETTY GOOD.  Spoke to my neuroscientist pal, who confirmed my suspicions.  It's good news for me...

... is it good news for you?

Well, yeah, if you taking the Rip On RaceDay 30-Day Challenge.

If you're not, then sit up and pay attention.

Here's what he said.

You're probably doing so well because...

  • you're exercising every day
  • not eating bread
  • staying away from grains
  • not drinking diet drinks or artificial sweeteners
  • eating plenty of veggies and protein
  • getting outside in the sunshine
  • lifting weights
  • getting plenty of sleep, 9-10 or more hours

... right?

I sheepishly said Yes.

Which was mostly true.

But, I gotta cut out all grains and all bread, even my beloved chips and salsa and special sour dough bread.  I've backslid on the diet drinks, those gotta go.  Other than that, I'm mostly on track.

Main thing I need to add is a lot more fish oil.  
Not a problem, I love sardines.

in other words, it's time to practice ALL that I preach.

So, how're you doing?  Yes, you my loyal reader.  How. Are. You. Doing?

Could you tighten things up a bit?

Or, do you need a serious crack in the head like I got to up your game?

Which brings me back to the title of this post, Coddled vs. Throttled?

Here's the dill, for me...

... I prefer to be throttled.

Put me on a ridiculously difficult course, in with the heavy hitters, tell me the honesttogosh truth...

... make me suffer!

Then, and only then, I might merit some coddling.

Maybe it's time for a serious challenge...

... and little coddling 30 days later?

Rip On RaceDay 30-Day Challenge

 ---

165.9 lbs
9ish hrs sleep
PullUps, PushUPs, Split Squats, Shoulder Presses
20 minutes recovery 
120 minutes reading + Journaling 


>

I WONDER IF GIRLS DO THIS?

FOR THE MOST PART, we are a healthy lot.  We skip cigars, pass up the bars.  Well, then, where's a cyclist to go to share our struggles, solve our problems...

... shoot the shift?

Dudes,
we ride together...

... and we share, solve and shoot.

That's where we get it done.

What about the lady riders?

Where are they bonding and supporting?

There are so few of them, 
mostly they ride with guys...

... don't think I've ever see an all, or mostly, female group ride.

Is that why so few ladies ride, compared to men?

Are they missing what the guys are getting?

Is that the main reason guys ride?

 ---

164.9 lbs
8ish hrs sleep
No Strength Work
10 minutes recovery 
120 minutes reading + Journaling 


>

Are You Ready For A Hero's Journey?

I DID A POLE OF THE RACEDAY RIPPERS.  I asked them If they had to pick just one bike what would it be?  They had 4 options to pick from.  What would you answer be...

... you need the options first.

Here they are:

  • Road
  • MTB
  • Gravel
  • One of Each (acceptable though hard to explain to family and friends)

It came down to a tie between two options, evenly split.

33% for each.

Gravel and One of Each.

Why?

Well, what would your choice be?

Back to Why?

I think it comes down the basic human nature...

... we want to go on a journey.

Not just any journey.

One where we are heroic,
in our own minds at least.

That, I think, is the true appeal of "gravel" (such a dumb name)...

... the appeal of a bike that can handle mixed surfaces.

On that type of bike we have incredible freedom combined with the high likelihood of finding ourselves...

... in place far, far away from our predictable existence.

With luck we'll...

  • Shed some blood without breaking bones.
  • Find out we can do much more than we thought.
  • Gain new confidence, skill, and special experience.

... acquire our own superpowers.

Is it any wonder these bikes and events with mixed surfaces are exploding?

 ---

164.8 lbs
8ish hrs sleep
Pull Ups Pushups Squats Presses
10 minutes recovery 
90 minutes reading + Journaling 

 


>

WHAT TO ASK A PROSPECTIVE COACH

THINKING OF GETTING A COACH?  Good.  You can get better faster by learning from an expert.  Be it a book, a video, a podcast.  Only a human can...

... answer this question.

The answer will instantly tell you if this relationship is gonna work out.

After small talk, after the coach's spiel, when the conversation stalls...

... ask this:

If we were meeting 3 years from now, looking back, what has to happen for you to be happy with my progress?

Trust me, conversation is gonna stay stalled.

Don't say a thing.

Wait for the answer.

Listen to what is said.

Ask yourself...

... Is this the kind of person I want to have a relationship with?

That's it.

I've used the question many times over the years, usually when hiring somebody.  There are lots of variations.

It works.

Learned it from the great Dan Sullivan.

---

162.6 lbs
8ish hrs sleep
Pull Ups Pushups Squats Presses
10 minutes recovery 
150 minutes reading + Journaling 


>

How To Build Volume 101

IMAGINE YOU'RE STARTING FROM ZERO.  How do you build volume? Are there rules of thumb?  When do you introduce intensity?  Does it matter?...

... can you wing it?

Good questions.

Short answers:

  • Build volume as fast as you can, which isn't going to be very fast if you are starting from zero.
  • There are no rules of thumb, it's ruled by legs and lungs.  Do what you can.
  • Introduce intensity as soon as you want, it ain't going to be much.
  • Yes, it matters.

Long answer.

There are a number of good books on the subject.  Anything by Joe Friel will give you a good plan.  

You don't need a power meter, mainly because you're will not be putting out much power early on.  

But, you do need a heart rate monitor.

In the beginning of the first rides, the heart rate monitor will be exciting.  Then after a few miles, it will dim.  Reality will set in as that heart rate gets lower and lower because you have no stamina built up.  After a few weeks or months, the HR monitor will serve as a governor...

... holding you back.

This is good.

Because if you're tired, you can't do intensity properly.

Introduce the intensity one day per week.  

Don't look at the HR monitor too much, instead get after it.  Could be a group ride you want to desperately hang on to, a Zwift session with same obsession, or simply chasing that mystical PR you want to breatk.

Check the HR data when the ride is over.

Important answer:

  • Pick an event far in the future - you need time.
  • Set an insane goal.
  • Get registered.

Nothing exceptional will come with your training without a date with destiny...

... that's paid for!

---

164.9 lbs
8ish hrs sleep
Pull Ups Pushups Squats Presses
10 minutes recovery 
120 minutes reading + Journaling 


>

Do I Really Love It This Much?

SO, IT'S GONNA WIND UP BEING 8 WEEKS OFF THE BIKE since the noggin took a hit.  If I do the ol' traditional math, that's 8 X 3 (weeks to get back the fitness for every 1 week off the bike)...

... 24 weeks, errrr 6 months?

That's hella long time.

The big question is...

... do I love it that much?

And by it, I do not mean the obvious...

... riding my bike.

I mean being in shape and the...

... feeling of being fast.

If I'm being honest, and I always am with you...

... I've forgotten what that feels like.

Surfgirl said Let's go on a ride today...

... and I jumped at the chance to ride with her support.

How'd it go?

Well, even though I was on my MTB...

... I still easily dropped her.

Nothing new there.

What was new was how hard I had to work to catch her,
huffing and puffing and legs burning...

... at a pace I recall doing for hours, endlessly.

This time it was for about 2 minutes.

Was I surprised?
Disappointed?

Let's just say I laughed out loud when I saw what Training Peaks was showing for my fitness.

37.

Yep, nearly 100 points lower than my all time max fitness just 18 months ago.

Lesson:  fitness disappears, fast.

Lesson:  I'm gonna bring it back, patiently (not my superpower, but a lesson to learn).

Who's in?

---

164.8lbs
9ish hrs sleep
Pull Ups Pushups Squats Presses
10 minutes recovery 
60 minutes reading + Journaling 


>

TOP REASONS NOT TO LIFT WEIGHTS

THERE IS A LOT OF BANTER about weight training.  We should do it in the off-season, shy away from in the race season.  Frankly...

... I couldn't disagree more.

Weight training is for those who want:

  • stronger bones
  • to build muscle
  • put out more power
  • improved core strength
  • better grip strength

Who want's that?

Year round?

Oh,
well,
me.

You?

Top 3 exercises we should all be doing?

Takes just a few minutes to do a set.

Very little equipment needed: pull up bar, some dumbbells...

... or skip the minor investment.

  • have weak bones
  • look like a T-Rex
  • less power
  • weaker core
  • pathetic grip

It's your body...

... and I'm just a dude, not a doctor!

 ---

164.8lbs
8ish hrs sleep
Pull Ups Pushups Squats Presses
10 minutes recovery 
120 minutes reading + Journaling 


>

CONFIDENCE, WHO'S RESPONSIBILITY IS IT ANYWAY?

IN GETTING CAUGHT UP WITH THE LATEST BREAKING CYCLNG NEWS, I saw an article title and it's bugged me ever since.  Maybe I'm heartless, from a different generation...

... or maybe this guy is just weak.

The title of the article is, They Lost Faith In Me.

Honestly, I can't believe I even bothered to read it.

But, after a week of it percolating as a top article...

... it got me like a slow moving train wreck.

As expected, featured racer blamed his lack of success on the team losing faith in him.

Bro, it's not the team's job to have faith in you.
They are paying you.
Faith is there.

That's my first reaction.

Bro, them's fighting words.
Now go prove 'em wrong.
Create the failth.

Earn it.

That's my second reaction.

What happened to good ol'...

... if it's to be, it's up to me!?

Or... 

... fake it, 'till ya make it!?

In the end, I couldn't decide if I should feel sorry for a grown man having such a pathetic excuse...

... or be ticked off that such lameness made the front page.

Bottom line,
like it or not...

... it's our responsibility to be confident,
and to infect all those around us with such assuredness.

Life,
racing,
everything...

... is more fun, and, oh, ah, successful!

 ---

162.7 lbs
8ish hrs sleep
No Strength Work
10 minutes recovery 
120 minutes reading + Journaling 


>

WHAT HAPPENS IN SIN CITY...

THERE ARE SINS, and then there are things we personally consider sins.  Either way, 'Vegas promise that what happens in 'Vegas stays in 'Vegas...

... is a big fat lie.

Not a big deal.

We are only letting ourselves,
and those we committed to...

... down.

For example, the second Friday in January is known as Quitter's Day because by then...

... most people have thrown in the towel on their resolutions.

Like I said, 
not a big deal...

... unless you want to
improve,
make changes,
stay true to what matters.

If that's on the line,
we can't afford to sin,
and if we do we've got to...

... repent right away, 
and keep moving forward.

So,
how are those resolutions doing?

I had two:

  • Get to bed around 9,
    start day before 6.
  • Get back to race weight,
    under 163.

The only reason I'm mostly on track is due to putting myself in the hospital on Jan 8th...

  • appetite disappeared
  • needed a lot more sleep

... otherwise, I'd be struggling.

Which is better than quitting.
A lot better.

Struggling,
good.
Repenting,
good.
Never quitting,
Best.

Keep up the good fight.

 ---

162.7 lbs
8ish hrs sleep
No Strength Work
10 minutes recovery 
120 minutes reading + Journaling 

 


>

THE RACERS CREED

WHETHER WE KNOW IT OR NOT, we stand for a few things.  And, it matters.  Because this is...

... how we roll.

The Racer's Creed

  • Access to bicycles - and anything that makes you stronger and better - should be unlimited.
  • Always yield to the In Real Life Imperative.
  • All racing should be free.
  • Mistrust tradition, government recommendations - promote bro-science.
  • Racers should be judged by their racing, not by bogus criteria like KOMs, USAC Category, age, color or gender.
  • You can be free and forever young on a bicycle.
  • Bicycles change your life for the better.

Agree or Disagree?
Lemmeknow.

 ---

165.9 lbs
8ish hrs sleep
Pull ups, push ups, presses, squats
10 minutes recovery 
120 minutes reading + Journaling 


>

IT AIN'T EVERY DAY YOU CAN LOOK FORWARD TO THIS

DO YOU REMEMBER WHEN YOU FIRST STARTED RIDING?  For most of us, it was a magical time.  Each ride a little further, a little faster.  Each effort...

... a little easier.

No wonder we got hooked.

Still, 
some wonder off.

Is it because the day comes when going further, faster, with less effort is no longer predictable?

Shoot, forget predictable...

... sometimes those days have months between them.

Even years.

I can tell you this, as I impatiently wait for clearance to get back on my bike and start riding again...

... knowing I'll get better every ride keeps me hanging on.

Can you relate?

 ---

164.9 lbs
8ish hrs sleep
Pull ups, push ups, presses, squats
10 minutes recovery 
120 minutes reading + Journaling 

 


>

IT'S SO MIXED UP

ROAD BIKES use road tires.  Most of us find a favorite, and that's what we run day, night, rain, shine.  For MTB, it's basically the same formula.  Find a tire we like, run it regardless.  For gravel...

... ugh.

First off, gravel ain't just gravel.

It's gravel and asphalt and single track and rocky terrain.

So, a gravel tire needs to be fast on asphalt, tacky on gravel turns, nimble on techy stuff and rugged on the rockies.

What's the ol' saying?

There's fast, cheap and quality...

... you can only pick two.

But, we're racing.

We want fast, light and rugged...

... and we want all three.

Not gonna happen.

Me?

I'll take fast and light, banking on my handling skills to get me safely through the rugged stuff.

Is that enough?

Probably not.

If it really matters, 
gotta pre-run the course,
then pick the very best option...

... not easy,
but, that's what make it fun. 

 ---

164.9 lbs
9ish hrs sleep
Pull ups, push ups & squats
10 minutes recovery 
120 minutes reading + Journaling 


>

I TRIPLE THAT EMOTION

ON THE START LINE there is always a lot of emotion.  Some are scared, some are anxious, some are seething, some are just happy to be there.  And...

... it's all good.

Well, kinda.

Facts are facts.

The more emotion we have the more productive we will be.

There's just one problem.

It might not be positive productivity.

Personally, I prefer to make up some story in my head regarding an innocent competitor...

... that ticks me off.

Take that manufactured angst,
turn it up all the way to 11...

... and let emotion do it's thing.

It is nearly a lock that I will race better,
be more and better calculating...

... and not give a hoot about what others think.

So, yeah...

... I triple that emotion.

 ---

163.9 lbs
8 hrs sleep
No strength work.
10 minutes recovery 
120 minutes reading + Journaling 


>
DO YOU DO THIS, AND IS IT WEIRD?

DO YOU DO THIS, AND IS IT WEIRD?

Nov 30, 2023 TODD BROWN

I'M TAKING A FEW WEEKS OFF, by that I mean I'm riding with absolutely no agenda and only if I feel like it.  Three days so far this week, and I'm noticing a trend...

... I'm getting really good at my timing.

I have no reason to do this.
No coach in my ear,
No schedule.

Monday I decided I had time for a quick hour on the bike.

Tuesday, I passed on the traditional TMWC and as the day went on I was dying to get out.  I thought I'd go our for 90 minutes and just rip it up for fun.

This afternoon, after grinding straight from 7am to 4ish I really need a mental break and two hours seemed about right.

There are a couple of trends there.

  • Longer rides each day
  • Riding at sunset
  • Predicting ride time

Which I think is kinda weird...

Why am I so bent on ending at just the right?
How am I getting so accurate on ride time?
Is it just a product of playtime on the bike?

... are you as weird as me?

On a related note...

... I never seem to care about hitting a certain mileage on a ride.

It's all about time because miles can vary so much with terrain and weather conditions...

... the body does need a certain amount of time in the saddle to be fit.

Good thing I don't really care about that right now.

---

Comment on the post here:  https://pedal-r.mn.co/spaces/12740042

--- 

Did you know PEDALindustries/riders are eligible for race reimbursement?

Check out here: https://pedalindustries.com/pages/pedalindustries-riders-gear

---

164. lbs
7.5 hrs
1 Rip On RaceDay Circuit + more
10 minutes recovery
120 minutes reading + Journaling 

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MY STORY

MY STORY

Nov 29, 2023 TODD BROWN

MY STORY

I grew up on southern California.

From an early age, I loved riding bicycles. I wasn’t great. My friends were faster, more skilled. But, I loved it. I loved riding, and I loved learning tricks. Jumping, skidding, wheelies.

Once we could all drive, we got into surfing. Saturday mornings went from riding around town to waking up next to the shore and jumping in the water. I wasn’t the best, my friends had more talent and guts. But, I loved it. Riding the waves, learning the tricks and hanging out with my buddies.

I went away to college and fell in love with the mountains. Saturday mornings were spent up high. Hiking and skiing. I wasn’t the best, my friends had more talent and guts. But, I loved it. The solitude, learning tricks and hanging out with my pals.

One day a roommate brought home a road bike.

The next day, I rode it 6 miles.

The day after, 12 miles.

I was hooked.

When I moved back to Southern California, I did some racing on the road. It was a lot of fun. I wasn’t the best, my friends were all faster. But, Ioved it. Being in the zone in a crit brought me peace and happiness. I worked up to a Cat 2.

Kids came.

I quit racing.

Mountain bikes were a thing. I got one and loved it. The skills from my BMX days with the fitness from road racing. We got a little group going on Saturdays. I was better than most of my friends – some had fitness but no skill, some had skill but no fitness.I did a few races, when I could.

In '99, my friend Jeff challenged me to do Leadville. 100 miles, off road, at 10,000-12,500’ above sea level seemed insane. I trained for it as best I could. The skills were there, but the actual workouts were a mystery to me. I rode a lot and watched my heartrate.  Looking back on it, I’m amazed I finished at all. My goal the first time was to keep my heartrate just under 180 beats a minute.

I went 3 years in a row, and each year cramped and limped across the finish line.

Because I’d cracked the magical 9-hour mark, and received a big belt buckle, I figured I knew what I was doing.

I didn't have a clue.

About that time, my friend Kevin challenged me to go under 9 hours at age 60. I was 39 at the time, and busy with work and family. It seemed so far away, and it was. This turned out to be one of the greatest blessings in my life because it was always in the back of my mind. It reminded me not to get too out of shape.

I was riding less and less, spending Saturdays with the kids on motos or surfing. If we were in town, I’d get up early and be home by 830 ready to play with the littles.

That changed.

They got older, wanted to do their own things. Went off to college.

I started riding more regularly, and reconnecting with the community.

In the early 2000s, Super-D burst onto the national scene. Promoters took the long DH of an XC course and timed it. Talk about an event tailor made for me: short, I wasn’t too fit or light; fast, I was used the moto speed; technical, and still pretty handy on my MTB.

I won back-to-back National Championships.

The key?

I did way more prep than anybody else, pre-riding the courses. Most showed up in baggies and pads, I showed up in a skinsuit with moto goggles and an aero helmet.

My 20 year goal, was getting closer.

I started to think about that date with destiny… sub-9 at 60.

Around 2012, I went back to Leadville and clocked 8:30. That marked 4 tries. 3 between 8:28 and 8:38, 1 at 8:20. I felt good about my chances of cracking 9, and figured I’d go back one more time between then and 2022.

A year or two later, our oldest got into road riding and racing, I followed him. Bought a road bike, started to get back into some light racing. It was the funnest two years of training I ever had.

He moved back to Southern California and returned surfing.

At that point, I started this incredible journey.

I had the time, kids were gone.

I had the curiosity, how to go faster than ever at Leadville?

In 2019, I went back. I’d learned a lot over the years about my body, about training, about bike set up, about going fast.

I decided to go for a PR.

It all came together, and I went 8:15. I was completely blown away. How did I just go faster than ever, at 57 years old?

The next 3 years, I studied more, tinkered more, learned more. I developed a philosophy of how to pull it all together and have a truly great day on the bike.

In 2021, I did the Leadville Stage Race with the solitary goal of qualifying for the Silver Corral. This would allow me to start with pros and other incredibly fast races. In a race with 1000s, starting position matters.

With the start assured, I was now ready to put it all together.

And, I did.

I started to feel so good in early 2022, I wondered could I do another PR… at 60? I believed I could, if everything was perfect on raceday: my body, bike, preparation, and the always iffy weather.

I set my sights on a truly absurd goal: sub-8 hours.

Only one person over 60 had ever accomplished that, and he was an ex-pro who had the race outright back when I did an 8:20. He beat me by an hour that day.

The day came in 2022. Everything, and I mean everything, went perfectly.

7:57.

I was stunned, my friends shocked.

But, was I really?

No.

I had cracked the code to ripping on raceday, and I knew it.

It started with the simple idea of exploring what is physically possible for me?

What am I capable of?

I’m fascinated by that question… in all areas of life.

Now it’s time to share the keys to mastering ripping on raceday.

LEARN MORE HERE

---

164.1 lbs
8 hrs
1 Rip On RaceDay Circuit
10 minutes recovery
120 minutes reading + Journaling 

 

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GIVE ME TREACHEROUS OR GIVE ME DEATH

GIVE ME TREACHEROUS OR GIVE ME DEATH

Nov 28, 2023 TODD BROWN

I HAD A CHOICE TO MAKE TODAY:  take the fire well-worn fire road or the hard packed clay with varying depths of gravel strewn across it.  One I could ride blindfolded...

... the other could leave me folded in cement ditch.

I didn't hesitate.

The treacherous gravel was much more appealing for the simple reason it would require more skill...

  • The slippery feel of the moving gravel
  • Proper modulation of the brakes as the road curved
  • Quick identification and adjustments as the gravel depths changed

... and honing those skills will lead to massive efficiency on raceday.

For the same reason, I rode the very challenging singletrack on Saturday.

I'd much rather deal with the obstacles at my own pace, build up my skills by myself, than face them for the first time, in a crowd, at speed...

... in a racing situation.

But, that's just me.

---

164.4 lbs
7ish hrs
1 Rip On RaceDay Circuit + extra pull ups, pushups, squats and nordic curls
20 minutes recovery
90 minutes reading + Journaling 

 

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HOW TO RIDE FOREVER

HOW TO RIDE FOREVER

Nov 27, 2023 TODD BROWN

WHY ARE SOME OF US RIDING FOREVER, and others for a season or two?  Are there basic laws that if applied would keep us all endlessly fascinated with this beautiful sport...

... do they apply elsewhere?

I think so.

I'll take me for an example, because... yeah, decades in the saddle.

  • I left surfing for cycling because of certainty. The waves are so fickle, the roads and trails always deliver.
  • The thing I love about riding and surfing is variety.  All the places to ride, all the skills required to be proficient.
  • When I started racing, I loved the recognition of moving up the ranks, getting on podiums, and now Strava cups and KOMs.
  • There is so much connection between my regular riding pals as we log the miles and share what is going on in life.

 I've heard it said, if we can consistently deliver on 3 of the 4 qualities above...

... we will create an addiction.

So, here's the question:

Where else can we apply this?...

  • lovers
  • customers
  • family
  • teams
  • ...

specifically, who needs...

  • certainty
  • variety
  • recognition
  • connection

... from us?

If we're losing teammates, or worse...

... it's a pretty easy fix to touch the people that really matter.

Another amazing lesson learned...

... JRA (just riding along).

---

164.9 lbs
8ish hrs
1 Rip On RaceDay Circuit + extra pull ups, pushups and squats
20 minutes recovery
90 minutes reading + Journaling 

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DO WE NEED TO BRING BACK THE TOUR DE DONUT?

DO WE NEED TO BRING BACK THE TOUR DE DONUT?

Nov 26, 2023 TODD BROWN

IT'S BEEN A MINUTE since our last Tour de Donut.  I know why we haven't repeated the silliness, because it just doesn't jive with the trend in massive carb consumption while racing...

... it was too much.

Maybe we did it wrong?

It was easy to string together 10 stops over the course of about 80 miles,
we live in a donut mecca.

According to the latest trend, Pro Tour racers are consuming 100-120 grams of carb an hour.  The science and the results prove this new twist on nutrition vs the old-fashion way.  

That is about 4 glazed donuts, and I can verify...

... a donut every 30 minutes was too much.

But!... since I'm 99.999999999% sure we did it wrong, 
I'm considering a second attempt.

How'd we foul it up?

We simply weren't riding that hard, and it actually got worse as the sugar caught up with us and nearly put us into a collective coma.

The more I think about it, 
the more a second attempt seems prudent.

In the name of science and athletic excellence a Tour de Donut must be reenacted...

... this time we must sprint from shop to shop.

Think of the strides we'll make for humanity.

Think of how smart we'll look powering down a bear claw,
while power away from the bunch...

... oh, the sponsorship opportunities!

Who's in?

https://pedalindustries.com/products/tour-de-donut-speed-jersey

---

163.8 lbs
8ish hrs
no strength today
20 minutes recovery
90 minutes reading + Journaling 

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ABOVE THE NOISE AND CONFUSION

ABOVE THE NOISE AND CONFUSION

Nov 25, 2023 TODD BROWN

FIVE OR SIX OF US WERE SUPPOSED TO MEET UP TODAY.  Instead, it was just me and Smiles, and he had to be back early.  The trail, which is quite rugged...

... was unusually deserted.

We climbed for well over an hour before seeing a single soul, at which point we parted ways.

I climbed on, up and through a near-empty campground...

... the next singletrack was a place known for cougar encounters.

It was too pristine,
too sacred a morning,
to be concerned about...

... what could go wrong miles from help?

The final mile and a half gains 1000', with pitches well above 20%.

I could hear a few propellor planes in the distance.

Other than that,
silence.

I laid my bike down,
grabbed a tasty crepé,
and sat on a metal bar meant to keep traffic on the gravel road.

No need to hurry,
It was difficult to leave.

I was glad nobody else made it, 
the solitude was cleansing.

These days, it can be so difficult to rise above the noise and confusion and here I was...

... far above the illusions that tug us daily here and there.

And, I had a thought.

What if I tried something different this coming season.

Rather than block out Saturdays from some brutal group ride, or racy MTB PR-chasing throwdown...

... what if I dedicated more time for adventures?

I'd still get the hard efforts in the day before with structured workouts.

Gotta hit those highs.

But, rather than a couple of times in the offseason...

... most of my Saturdays would be filled with adventure.

Scoping out new single track on the MTB,
discovering new gravel routes...

... driving to the start of something new vs rolling from home for the same ol' ride.

Would I have more blissful moments like today, accompanied by the inherent risks of new territory and riding alone?

Can they be manufactured,
forced?

Would I lose fitness?
Would I lose the racer's edge?

Something to think about as I take some time off before ramping up for the new season.

---

164.5 lbs
7 hrs
Pushups and Pullups
20 minutes recovery
20 minutes reading + Journaling 

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WE KNOW WHAT IT IS, THEY THINK THEY DO

WE KNOW WHAT IT IS, THEY THINK THEY DO

Nov 24, 2023 TODD BROWN

WHATEVER THE BIKE RACE, what we see is totally different from what a casual observer sees.  First, the TV cameras always make the inclines, jumps and corners...

... look way easier.

Even if the casual observer gets beyond that, they are missing something more important that we have.

Context.

Because when you've done the same thing, 
or tried to do it and failed...

... you know what it takes.

Is the video of Tom Pidcock blasting by other pros down a mountain at 60+ mph, along the side of a cliff with no barriers thrilling?

Yes, for sure.

Anybody can appreciate that.

But, until you've suited up in colorful, aero underpants,
put on a pitifully lightweight plastic half-shell helmet,
"protected" your hands in ultra-thin leather gloves,
ridden on tires as wide as your thumb, 
at anything over 50 mph...

... you have no freakin' idea of the incredible,
skills and reflexes required,
or courage summoned.

But, we do.

Most of us have done something like that at least once.

For some, once is enough.
For others, it's never enough.

And, when we see Pidcock calm and relaxed and loving it,
we can actually imagine what it would be like.

Our hearts might race,
or our palms sweat.

We know how freakin' crazy it is.

We have real-life context...

... and that's a darn fine thing to have regarding anything.

---

163.8 lbs
8 hrs
1 Rip On RaceDay Circuit
20 minutes recovery
60 minutes reading + Journaling 

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A FRIENDLY REMINDER REGARDING PIGGING OUT

A FRIENDLY REMINDER REGARDING PIGGING OUT

Nov 23, 2023 TODD BROWN

I WAS DOING GOOD, solid ride with the posse, recovery drink, quick shower, walk a couple of miles on the beach with family.  It was all according to plan...

... until we got home.

Smelled all the goodness.
Saw all the snacks to hold us over...

... and completely lost my mind.

It started innocently enough,
chips, salsa and a
game of chess.

Crushed my son-in-law...

... celebrated a rare victory with mini peanut butter cups.

That was it, 
chip tooth and sugar tooth fully activated.

Hours later, as I was polishing off two slices of pie (gotta find out which is tastier) my son said...

... Don't worry dad, it's just one day.

He's right, 
but here's the thing I want to share.

When we ride more and eat less,
the math of weight loss,
our energy drops.

Other than my belly feeling abnormally full,
I feel great...

... and I'll probably feel great riding tomorrow.

So here it is..

... if you want to drop some blubber,
do it now.

Not in the season when we're trying to train hard,
set big PRs,
and race.

We need good energy to rip on raceday.

It's just one day,
and there will probably be several more this year,
the rest of the coming days I'll be monk like so I can...

... roll into 2024 in fighting shape.

---

161.7 lbs
6.5 hrs
no weights
10 minutes recovery
20 minutes reading + Journaling 

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AWARDS FOR NEXT YEAR'S WORLDS

AWARDS FOR NEXT YEAR'S WORLDS

Nov 22, 2023 TODD BROWN

EARLIER THIS MONTH we held the unOFFICIAL Tuesday Morning World Championships.  As usual, we had the age group winners, and for the first time I announced a Most Improved Rider of the year...

... but, all week I have been lamenting I didn't add more callouts. 

Like:

  • Dr. of Animation - for that cat who charges week after week
  • El Suckador - for the one who just will not, unless mocked, pull through
  • The Therapist - you know, the one everyone wants to talk to

My motivation is this:

  • Reward the rider who keeps the ride lively and pace fast
  • Shame that sucker into pulling through
  • Acknowledge the person who makes the ride always lovely

The idea being, that if it was an annual award, cats might be thinking about it during the year...

  • I sure hope I in the running for Dr. of Animation,
    or Most Improved
    or The Therapist
  • I sure as heck hope I'm not called out for being a wheelsucker

Whadaya think?

Got any suggestions to add... add 'em here: https://pedal-r.mn.co/posts/awards-for-next-years-worlds

---

162.7 lbs
7 hrs
1 Rip On RaceDay Circuit + more
20 minutes recovery
90 minutes reading + Journaling 

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NOW YOU'VE DONE IT!

NOW YOU'VE DONE IT!

Nov 21, 2023 TODD BROWN

You signed up for the big race,
or to go for an outrageous PR goal,
or you’re attempting an insane challenge, just finishing would be amazing.

I get it.

It’s scary.
It’s also the most exciting way to live…

… and train.

These quests give our training a purpose for a season, usually a year (I’m working on a 10-year quest).

But…

… it is more than that because we know when we are fit we do all of life better.

And, that is the cliff's edge we are all on.

How do we be true to what matters (family, career, faith, community, friends, commitments) and still Rip On RaceDay, our self-selected date with destiny?

That is our quest.

To be true… and rip.

It is why we are here.

  • To share and learn what works and doesn’t
  • To stay motivated and be held accountable
  • To buoy each other when discouraged.

To arrive at the start line ready…

… to cross the finish line completely satisfied, knowing we did all we could do.

That is winning.
That is ripping on raceday.

Does that resonate with you?

---

164.3 lbs
7 hrs
no strength exercises
0 minutes recovery
30 minutes reading + Journaling 

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WHAT HAPPENS WHEN TWO AWESOMENESSES HOOK UP?

WHAT HAPPENS WHEN TWO AWESOMENESSES HOOK UP?

Nov 20, 2023 TODD BROWN

IT'S HAPPENING!  I'll take full credit for this, because it's true in my mind.  Two of my favorite race promoters are hooking up.  Not like that!...

... hooking up a killer week for us.

In the desert.
This winter.
Arizona.

I'm taking credit because last year I did my part to get these two lovers, not like that!...

... who promote for the love of sport,  
and hope to make a profit.

Sage, you really outta team up with BWR next year for a desert showdown.

Oh, yeah.

Michael, wouldn't it be cool to put something together with Cactus Cup?

For sure.

Now, what you might be wondering is why the heck would I do that?...

... because it's gonna be awesome.

  1. I love the desert in the winter, so pretty!
  2. I love the idea of finding out who's got the skills.
  3. I love stage racing, and this is taking it to the next level.

Michael coined the phrase, Duel In The Desert...

... we all loved it, because that's what it is.

A duel to see who's got skills: dirt, road, singletrack, and recovery.

How's it work?

Lowest combined time of BWR Wafer and Cactus Cup 40 mile XC course...

... will be crowned King or Queen of the Desert.

Why is it so rad?

Because these are legit courses.

  • Cactus Cup is 40 miles of 100% single track
  • BWR is unroad, a road race with serious skill challenges

I can't wait.

Sign up and race deets here: https://thecactuscup.com/duel-in-the-desert/

Oh, and each registrant will receive one of these...

Kings & Queens will get one of these...

If you're thinking of going, let's meet up.

You can RSVP here: https://pedal-r.mn.co/posts/45749547

---

164.7 lbs
7.5 hrs
1 Rip On RaceDay Circuit + more
20 minutes recovery
90 minutes reading + Journaling 

 

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DO YOU REMEMBER YOURS?

DO YOU REMEMBER YOURS?

Nov 19, 2023 TODD BROWN

AT DINNER WITH THE FAM TONIGHT, 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,
that tradition lives on.

Not the pre-ownedness,
it was humble times for the inlaws.

I've asked myself a million times...

What did she see in me then,
What does she see in me now,

... maybe she saw a kindred roamer?

Because, I was doing the exact same thing on my Stingray I'd painted dozens of times...

... 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.

... 

Our first grandchild has mastered the pre-owned Stryder bike his parents found on FB and is getting a pedal bike this year...

... who's more excited?

---

164.8
6 hours (not enough)
no strength exercises today
20 minutes recovery
120 minutes reading + Journaling 

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I'M DRY, BIKE IS FILTHY

I'M DRY, BIKE IS FILTHY

Nov 18, 2023 TODD BROWN

THE PLAN WAS TO LEAVE AT 7AM.  Pesky clouds and rain wouldn't clear as predicted.  The group text kept pushing a later start.  At 9:20...

... I finally got on the road.

Can I just point something out for you who like to gather....

... please RSVP.

Multiple people I enjoy riding with missed the ride because I had no idea they were coming and I didn't add them to the text chain.

I could do better,
and RSVPing would help a brother out.

Anyway....... I really like the rides we do this time of year.

A lot more chill.
A lot more conversational.
Just base miles,
good times.

Which reminded me of one of my training break throughs from 2021...

... back to back hard days during the week,
long tempo on the weekend
the rest zone 2.

Which... has nothing to do with the title of the post.

But, this does.

When the bike comes back filthy, it's a good indication we had the guts to brave the elements. 

We kind of did today.
Wet roads can be slippery,
and lead to a lot of flats.

Since we missed the rain and the roads were drying and perfect by the end we also missed the soaked socks, soggy shoes...

... my least favorite consequence of riding in the rain.

Thanks to the great Steve B for sharing his secret...

... why his bike looked amazing and mine didn't.

He uses SC-1 from Maxima.

Tell us what you use, click here.

---

164.5
7.5 hours
pushups, pullups & squats
10 minutes recovery
90 minutes reading + Journaling 

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WE CAN ONLY IMAGINE...

WE CAN ONLY IMAGINE...

Nov 17, 2023 TODD BROWN

Y'ALL ARE ALL OVER THE COUNTRY, ride all kinds of bikes at all kinds of different races and events and festivals, with wildly varying experience, talent and skill level.  We can only...

... imagine your #1 goal for next year.

I'm crystal clear on mine,
are you?

Mine...

is a whole new challenge,
is yours?

will have me in 3 different states,
will you travel?

involves racing,
does yours?

I'll do with some of my pals,
how about you?

seems outrageous,
does yours?

will require some new bike parts, not a bike,
how about you?

is spread over 8 weeks,
yours?

includes a side race or two which could throw it all out of whack, 
will you risk ruining recovery?

might include the support of Surfergirl,
will you have your own support?

deserves a special edition kit to fire me up,
have you ever done that?

could include heinous weather,
would you race if it gets ugly, cold, miserable?

I am so stoked about I decided to sponsor the prizes,
have you done that?

I really really really want to know, 
and so does everybody else reading...

... do tell us here: https://pedalindustries.com/rip 

---

163.4
7.4 hours
pushups, pullups & squats
20 minutes recovery
60 minutes reading + Journaling 

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HOW TO GAIN RESPECT IN THE BUNCH

HOW TO GAIN RESPECT IN THE BUNCH

Nov 16, 2023 TODD BROWN

WHEN YOU'RE NEW TO ROAD RIDING, or riding in a new area with a new group, it's superduper easy to feel dissed.  Trust me, it's real and they know their doing it...

... because they don't know us.

We are an unknown,
a potential danger...

... a newb.

How to fix that:

  • Be nice
  • Be confident

That's it,
that's all you can do.

The dissing can come in many forms:  cold shoulders, yelling at us, not letting us pull through, chopping our wheels, mocking us, etc...

... none of it is cool as far as I'm concerned.

As long as it's not dangerous, I mostly find it entertaining...

... even hilarious.

For example, at BWR UT this year, I was in the second group and we were closing on the leaders.

It was a hard effort, and I wanted to be as efficient as possible while still making it up to the front...

... I was spinning like a hamster wheel.

This tan, chiseled dude for a well-known team rides up and says...

... You're spinning too much.

Talk about a diss!

I just smiled, and said...

... Thank you.

We connected with the leaders,
flew out of town to the rollers.

I knew, having done the race before, that the rollers were deceiving and that there was a stout little hill at the end...

... then it was very fast double track for miles.

I let them go,
cleared the top on my own and did my thing...

... passing blown or unskilled rider after rider.

By the time we hit the pavement,
just in time to get in a paceline...

... I was back with the tan, chiseled disser and his merry group of graveleros.

We were rotating nicely,
his demeanor changed...

... Where are you from?

Yeah, we struck up a pleasant, friendly conversation.

Nothing changed.
I was the same rider.

  • Nice
  • Confident

After about 30 minutes of riding in a well-working paceline...

... we hit another challenging section.

I moved to the front...

... never saw them again.

It's always better, whenever possible, if we really feel it's necessary...

... to let the legs do the talking.

---

163.1
8 hours
1 Rip On RaceDay circuit + more pushups, pullups & squats
20 minutes recovery
60 minutes reading + Journaling 

 

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THE COST OF NOT REGISTERING

THE COST OF NOT REGISTERING

Nov 15, 2023 TODD BROWN

THE FIRST LINE OF MY BOOK, The Way of The RACER, has been quoted back to me more than any otherEvery time I hear that line, I'm reminded of the day I shared it with Surfergirl...

... she didn't like it.

So,I knew it was good.
She doesn't know us (me and you) like I do.

Here it is:

Until you Register for an event, or the event, you are nothing.

Because that's just how it is.

And that, my fine young ripper, is the cost not registering.

Being a hopydreamy cat vs. a driven and...

... highly committed son of a shift.

No wonder Evan just picked up ten to give to his teammates for Christmas. 

$8.95, include shipping: https://pedalindustries.com/products/the-way-of-the-r-a-c-e-r

---

163.8
8 hours
1 Rip On RaceDay circuit + more pushups, pullups & squats
20 minutes recovery
90 minutes reading + Journaling 

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WILL WE EVER SEE THIS CAT AGAIN?

WILL WE EVER SEE THIS CAT AGAIN?

Nov 14, 2023 TODD BROWN

THIS HAPPENS ALL THE TIME, and I fret for those who go this route.  Cat retires (in this case) or gets laid off or starts working remote, and decides there is no need to

... meet at 630am when it's cold.

I get it.
But, most don't fully comprehend the danger.

'Cause here's what happens almost every time...

cat skips those cold mornings,
shows up in the Spring when it's warm,
gets shot out the back...

... decides the ride has somehow gotten too fast.

No, sucker...

You
have
gotten
slower.

Because...

You
have
skipped
the hard rides.

Oddly, this does not seem to happen to those who are laid up due to illness, injury, work, family or other more pressing matters because those cats...

... would be there if they could.

There's a difference,
in mindset.

When those cats come back, 
they know what they're in for...

... but, I think it's more than that.

They never left,
in their heads their I'd be there if I could mindset...

... gives them the wherewithal to withstand
those initial kicks in the lycra when back
to the regularly scheduled drubbing.

Set your alarm clock,
set your mind,
dress warm,
stay fit.

Ain't nothing gonna replace meeting the gang at the corner at 630am.

... and before you tell me Zwift is the replacement... yeah, I know and I'm not worried about you.  You get it.

The key is the weekly checkin, 
heartrate revving ride,
chasing friends...

... weekly, all year long.

Still reading?

This is exactly why I have no intention of retiring,
that kinda thinking scares the shift outta me.

---

164.9
7 hours
pullups and pushups
20 minutes recovery
60 minutes reading + Journaling 

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SOME PEOPLE HAVE A SWEET TOOTH, I HAVE A...

SOME PEOPLE HAVE A SWEET TOOTH, I HAVE A...

Nov 13, 2023 TODD BROWN

THE FIRST THING I DO EVERY DAY: strip and weigh.  Before anything else.  Then I record it to look for trends. It's the only way to get a consistent reading of my weight...

... and instant feedback on yesterday's nutrition choices.

Today was not pretty.

It happens.

But, that's not important.  I know where I got offtrack with my system, and I just need to get back on it.

Which dovetails nicely into this question from reader Michael S.

How do you determine what your ideal weight is ? I am 6  1 and a half and 177lbs . I could drop another 5 to 10 , but at my age (66) I am afraid I would drop muscle. I still race gravel and am competitive in my age group. I road 10K miles last year and will this year also .

Here's my answer, which is also part of Rip On RaceDay my system:

I’m 61, so I get it and think about it often.

First, to combat losing muscle I 

  • Lift weight every single day.  Minimum of push ups and pull ups, almost always squats and Nordic curls, too… and do my Rip On RaceDay Circuit training 3-5 days a week.
  • I have really upped my protein intake, shooting for 1 gram/lb of body weight – via meat, bars and shakes

Second, how much to weigh…

  • I know I fly at 162 or less
  • Currently shooting for 160, not there.
  • We’re all built differently, but having a gut or paunch ain’t a picture of health so I figure if my tummy is flat or close to it, if I can see the abs more than the flab, that’s a good weight.

Hope that helps, tb

 Now, about that system I'm bragging about...

... see that pic up there.

It's time stamped October, 2017.

Way before I created the system, back then I was happy to weigh 175...

... I'm appalled at today's weight.

Which brings up not my sweet tooth.  That is in check.  It's the...

... dawgawn chip tooth.

Not chipped tooth, but my kryptonite...

... tortilla chips and salsa.

It got fully activated over the weekend.

Time to get back on the system.

---

166
8 hours
1 Rip On RaceDay Circuit + extra pullups and pushups
20 minutes recovery
60 minutes reading + Journaling 

 

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WE ALMOST HAD A TRAGEDY

WE ALMOST HAD A TRAGEDY

Nov 12, 2023 TODD BROWN

A GOOD GRAVEL RIDE AROUND HERE is going to include some road, some dirt road, some doubletrack...

... and a tiny bit of treachery.

Kevin came close to a major mishap.

It was my fault.

Not guiding us down the narrow
singletrack on side of a small cliff,
or the sharp rocks at the bottom...

... that's normal.

I should have told the guys to give me some space.

Instead, I slammed on the brakes to walk over the unridable.
Charlie slammed harder.
Kevin rolled off the side...

... it could have been so much worse.

Luckily, he landed on the thick green bushes,
not on the backbreaking,
helmet shattering,
rocks.

But, there's a second lesson...

... one you need to know about.

He told us he'd purchased some Shimano "compatible" cleats, and turns out...

... they are compatible,
not identical.

Meaning, they don't release anywhere near as well as the o.e.m. cleats.

A lot of us buy from companies promising...

  • compatible
  • just like
  • just as good
  • we make the big brands products, too

... it usually works out okay.

Personally, I'll pay a few extra bucks to

... save the emotional energy of wondering if my gear will deliver,
when the stakes are high. 

---

164
8 hours
push ups pull ups 
10 minutes recovery
60 minutes reading + Journaling 

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WILL YOU PAY THE PRICE FOR FREE SPEED?

WILL YOU PAY THE PRICE FOR FREE SPEED?

Nov 11, 2023 TODD BROWN

THERE ARE A TON OF WAYS TO GET FASTER.  I've done most of them, and they all cost time and money.  Mainly money, often lots of it.  But, every upgrade, every gizmo, every coach we hire pales in comparison...

... to this free upgrade.

For most of us.

Some, a few, are already there.

Here's the thing... and try not to kill the messenger on this, okay?

We don't do it.
Don't do it full out.
Don't own it like we should.

It's FREE.

Maybe that's why?

No.

It requires a reframing for a few things in our brain.

When we do that, it's easy to access all the amazing free speed.

Replace this...

I could never forego eating sugar and bread, drinking soda and alcohol.  It's too big of a sacrifice to give up.

With this...

I'm an athlete and would never sacrifice my health for poisons like sugar, bread, soda and alcohol.

The result?

Free speed by

  • Being much leaner
  • Sleeping much better
  • Functioning at a much higher level.
  • and, more.

I didn't say it would be easy...

... oh, wait I did.

We just need to reframe how we see ourselves...

... we are athletes.

If you don't hate me enough already for treading on our sacred poisons...

... do this:

  • Find a mirror
  • Take off your clothes - all of them

Take a look and if the answer is...

... Pretty good, a blind man would like to see that...

... then, take another look at that reframe. 

I'm an athlete and would never sacrifice my health for poisons like sugar, bread, soda and alcohol.

---

I far from perfect...

... just an athlete doin' his best.

---

If you're just dying to tell me what an idiot I am for such sacrilege Click Here.

---

163.8
7ish hours
push ups pull ups 
20 minutes recovery
30 minutes reading + Journaling 

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DO YOU EVER GET BORED WITH RACING AND TRAINING?

DO YOU EVER GET BORED WITH RACING AND TRAINING?

Nov 10, 2023 TODD BROWN

ALTHOUGH I'VE BEEN AN AVID CYCLIST for many years, I haven't always been this focused or committed.  Part of that was busy times raising family, getting career going...

... part of it was something else.

There's a pattern,
do you see it?

Boredom from road racing,
led to crits.

Boredom for business park crits,
led to MTB.

Boredom from MTB racing,
led to SuperD.

Boredom from SuperD,
let to motorcycles.

Boredom from not racing bicycles,
got me back into road.

Boredom from road,
back into XC.

Boredom from XC,
into gravel.

When we get bored the passion dies.

Here are some ideas:

  • Try a new discipline
  • Go to races in faraway places
  • Make a public declaration of our goal
  • Take chances on new tactics
  • Test new positions

And so on.

Here's the dealio on that...

... most of us would rather let the passion die
vs. risk embarrassment of failure.

Now you do:

  • Marriage
  • Family
  • Career
  • Books
  • Diet
  • God

Enjoy the weekend...

... be spontaneous.

(I'm going to Taylor Swift movie with Surfergirl.)

---

162.8
7 hours
push ups pull ups squats nordics
20 minutes recovery
90 minutes reading + Journaling 

 

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WANTERS VS DOERS

WANTERS VS DOERS

Nov 09, 2023 TODD BROWN

OKAY, IT'S GETTING COLD and we have a few choices we'll want to make, but for most of us it's really two decisions.  We can ride early, we can ride late, we can ride indoors or outdoors...

... we just have to decide.

Wanting isn't enough.

Last night, I left as the sun was setting and rode into the night.  Now the problem with that is...

... it just keeps getting colder.

Tuesday, I left at sunrise and rode into the morning, which is nice...

... because it keeps getting warmer.

If it's really cold,
most of us go inside.

Those are a few of the choices we might want to do, but like I said...

... wanting isn't enough.

Wanting doesn't...

  • get us out from under the covers
  • get us out the door when it's dark
  • get us on our bikes or in the gym

... deciding does.

Wanters,
want.

Deciders,
do.

Oh, the two choices I mentioned...

  • pull on the bibs
  • zip up the jersey

... it's easy to get out on the bike from there.

---

162.7
7 hours
push ups pull ups squats nordics
10 minutes recovery
60 minutes reading + Journaling 

 

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HE RODE WITH US FOR YEARS, BUT NOT LIKE THIS

HE RODE WITH US FOR YEARS, BUT NOT LIKE THIS

Nov 08, 2023 TODD BROWN

ONCE YOU FIGURE THIS OUT, things become a lot easier.  The problem is most of us don't, and those who do...

... don't like the reality.

We, me, crowned the great Ken L. as the most improved rider on our local legrippinglungsearing group ride.

It wasn't hard.
He's been killing it all year.

But, it wasn't always that way. 

For years, he was like most of us...

... pack fodder.

Then something clicked, 
and he became a slayer.

Which brings up my point.

It doesn't take that long to change the way things are...

... once we decide to make a change.

---

163.8
8 hours
1 Rip On RaceDay Circuit
20 minutes recovery
90 minutes reading + Journaling 

 

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unOFFICIAL TMWC '23 - RACE REPORT

unOFFICIAL TMWC '23 - RACE REPORT

Nov 07, 2023 TODD BROWN

TODAY WAS THE DAY so many of us targeted to crush our local ride, the annual unOFFICIAL Tuesday Morning World Championships.  We fondly refer to it as Just a social ride...

... but, not today.

We rolled on time, 630am.

Normally, it's a gaggle of geese the first few miles...

... but, not today.

Previous winner, Nick Bishop, lit it up asap.

Normally, it's 25-30 stalwarts...

... but, not today.

Doubled out numbers.

Normally, the pace is consistent...

... but, not today.

Jumpysurgy.

Nothing was normal today, which makes it extra

  • fun
  • fast
  • frenemyish

We hit a few timely lights, keeping us mostly in tact until the transition to the El Toro Bike Trail.

  • 7 miles,
  • no lights,
  • no stop signs,
  • lots of power climbing.

Normally, we are pretty burnt at this point...

... but, not today.

Which could only mean one thing...

... something abnormal was on the menu.

In the entire history of all the unOFFICIAL showdowns only 2 people have managed to...

... breakaway and stay away.

The great

  • Robert Freeman broke away on the bike trail
  • Bret Bylund went in the first mile

We'd already seen Nick take a swing at Bret's move...

... would someone be gutsy enough to try Robert's move?

Yes!

Young Rayan.

He goes when we first hit the trail.

I'm thinking, dang, wish he hadn't done that now I have to suffer.

We pull him back,
I suffer.

Within 60 seconds he goes again,
and is gone.

The gap keeps growing and growing.

Now I'm thinking, go Rayun go!!!!

I love this.

Few try it during the year,
nobody makes it,
hardly ever.

The pace lifts, and I know the 4ish minute power climb is gunna hurt.

It does.

Not enough for me to get a PR,
because I was dropped...

... still, faster than I'd gone all year.

Would young Rayun make it?

The leaders were over the top,
our second group not far back.

I thought we might catch.

Got close.

Then, the final corkscrew and finishing straight aptly named...

... Robert's Rage (and Robot's wheelsucking revenge)

Where the great, 2019 Champ, John Janneck flew outta the pack...

... caught young Rayun at the line.

So, epic.
So, valiant.

Congrats to the winners...

  • Lori Hoechlin - Ladies
  • Issac Gould - U20
  • John Janneck - U35
  • Matthew Rhodes - U50
  • Ken Lynch - U65 (most improved rider of the year)
  • Mark Christopherson - U100

... much thanks to all who participated in the 2023 unOFFICIAL TMWC.

If you're digging the kit, you can save 20%...

... with this promo code: TMWC2023

---

165.1 <- that didn't help
6.5 hours <- nor that
Push Ups Pull Ups Squats Nordic Curls
20 minutes recovery
60 minutes reading + Journaling 

 

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IF IT'S WORTH DOING...

IF IT'S WORTH DOING...

Nov 06, 2023 TODD BROWN

IF IT'S WORTH DOING, it's worth putting on the calendar. Things will come up, adjustments will have to be made.  It’s a lot easier to manage the unknown...

... when we have a plan.

Here's how I work my plan.

In this order:

  1. Get a giant calendar.
  2. Hang it somewhere to see it daily.
  3. Fill in date nights, and getaway weekends.
  4. Add important family and friends’ dates.
  5. Block out birthdays and anniversaries.
  6. Gather all known, immovable work dates.
  7. Add all races of interest.

Do this in ball point pen, write lightly.

Then, I think about what I want to accomplish as an athlete…

… what 1 or 2, possibly 3, ‘A’ event(s) would be really fun to prepare for.

When I’m ready, after conferring with family, partners, etc… I’ll commit to the ‘A’ events.

In Sharpie, I’ll highlight

  • Key events I plan to do
  • Outlining the days or weekends
  • The event name on the day it occurs.

The secret is to put in the stuff that really matters first...

... then everybody is on board with my one or two 'A' races.

Yeah, I still race a lot.

But, who cares of I miss a 'B' race,
if I'm not in tiptop shape?

Not me.
Not those that matter in my life.

Be true, 
and rip!

---

165.1 (uh oh)
9 hours 
1 Rip On RaceDay Circuit
20 minutes recovery
90 minutes reading + Journaling 

 

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WHAT TO DO WITH ALL THIS EXTRA LIGHT

WHAT TO DO WITH ALL THIS EXTRA LIGHT

Nov 05, 2023 TODD BROWN

WELL, IT' HAPPENED AGAIN.  Even though we've voted it down, we are back on standard time which means...

... we have a whole lot more morning light.

If you wake up early enough,
which you will do automatically,
for the next day or 2.

For me, that presents a challenge.

The last few years, I've found I'm significantly more productive if I work first, then go out for an afternoon/evening ride.

The problem occurs, when the day is jam packed and I can't get out to ride until 5 or 6.

It's dark,
I need lights.

It's cold,
and will get colder.

Not ideal,
especially offroad...

... it can get a little creepy riding alone.

I don't know about you, 
but it's really easy to cut the ride short, or skip it,
under those conditions.

I'm going to give the 5 hour workday another go.  The idea, set forth in the book of the same name, is to get in and grind hard from 8-1.  

No interruptions.
No breaks.
No food.

For me, that's probably not enough time to get it all done, but...

... it is enough to do the deep work.

Take a break.

Go back and do the meeting, managing stuff.

I'll need to get up no later than 530am to be locked and loaded to go to work.  That is enough time to do the spiritual, mental, journaling stuff. Plus, the Rip On RaceDay workout. And, breakfast.

The key, of course, is to push all meetings out to 3-7pm.

I've tried this before, 
and eventually I adjust to the time change and 530 becomes really early.

Not tomorrow.

Let's see how long it lasts.

---

164.2
8 hours 
No weights
20 minutes recovery
30 minutes reading + Journaling 

 

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RUMBLE

RUMBLE

Nov 04, 2023 TODD BROWN

FIGHTERS HAVE THEIR ENTRANCE SONGS, stadiums blare fight songs, civil war regiments went to battle with field bands...

... they all have a purpose.

To send a signal.

The signal,
is to our brains
that it's time to rumble.

One of my favorite pre-race jams has no lyrics,
and sounds so menacing and raw,
it was banned from radio in '58.

Don't ya just wanna feel that way some times...

... that your training and focus is so obviously excellent,
without you saying a word...

... your competitors want you banned?

 

Crank up the volume -> https://www.youtube.com/watch?v=KFCpUZVyXgg 

---

163.8
8 hours 
No weights
10 minutes recovery
30 minutes reading + Journaling 

 

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CRITICAL

CRITICAL "RIDE" THEORY

Nov 03, 2023 TODD BROWN

TODAY WAS THE FINAL NOSCO RIDE.  It was my 3rd time doing this brutally hard charity commemorating Mike Nosco, who lost his life riding his bike.  Jack, his brother has...

... brought us one of the toughest and most beautiful "rides" for 15 years.

Like all great "rides", it's very friendly at the start,
somewhat friendly along the way,
horrendous and competitive,
and friendly at the finish.

There is never a winner, 
because it's a "ride".

Then why all the battling,
deep digging,
suffering?

Because it's a "ride" with 500 other fit athletes,
most of whom are friends...

... and we all know how that will break down civilized society,
any and all determination to take it easy.

That pic up there is proof, after .5 miles... 

... I"m off the back of the "ride" with my friends.

It got worse from there, as I fumbled with my phone, and tried to wolf down a waffle.

The few miles I spent pinned,
taking all kinds of risks...

... to catch my friends.

We'd all committed to "ride" together.

How bad was it?

Well, this bad...

Which led to this...

... which is pretty good, 
since we were just out for a "ride".

Of course, since we weren't racing,
and it was a charity "ride",
there was only...

... one metric that mattered.

You know the one, right?

I mean, who the heck cares if you get some lame trinket,
a whole slew of PRs on Starva,
or even a big boy cup?

All anybody cares about on any "ride" is...

... did I beat my friends?

To my left, my cousin Todd,
in front of me, my pal Todd,
to my right, my pal Tod (the cooler spelling).

---

163ish - no scale today
6.5 hours - not enough
No weights
0 minutes recovery
0 minutes reading + Journaling 

 

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I GOT NO FIRE IN MY BELLY

I GOT NO FIRE IN MY BELLY

Nov 02, 2023 TODD BROWN

THE FIRE TO CRUSH IT TOMORROW is out.  Just a pile of ashes with some lingering smoke.  It was a hot one for sure, starting small and burning a searing blaze for months...

... it was fun while it lasted.

No doubt, when I wake up and see 800 maniacs toe the line for the Nosco Ride...

... the embers will flare up for a bit.

That's not important.

What's important is to realize now is the time to merely think about how good that fire was, relive the memories.

In the coming weeks, I'll start to gather kindling...

... by laying base miles while riding aimlessly.

Once kindling is collected, I'll gather smaller logs to stack on top, creating a wide base on which to build...

... by doing fast group rides and a few 'C' races.

As I get closer to the 'A' races next Spring, the big logs will be added...

... by rocking the hardest group rides, and a few 'B' races.

With that powerful pyramid stacked solidly high, I'll add newspaper and gasoline...

... by tapering.

The day before the 'A' race, I'll grab the torch and aim it towards my massive bonfire in waiting...

... by doing some righteous openers.

Come morning...

... I'll blaze that first 'A' race course.

For now though, it's time to enjoy the memories...

... and let the remaining embers flare up from time to time.

---

163.8
7.5 hours
Push Ups Pull Ups Squats Nordic Curls
10 minutes recovery
60 minutes reading + Journaling 

 

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DON'T MAKE THIS HUNDRED GRAND MISTAKE

DON'T MAKE THIS HUNDRED GRAND MISTAKE

Nov 01, 2023 TODD BROWN

WE'RE ENTERING THE SILLY SEASON when so many bets are off.  Not all, but most riders and racers completely lose their minds in the next 60ish days...

... and it starts with Halloween.

Of all the things I have in common with Surfergirl, this is one of my favorites...

... our love for the 100 Grand bar.

Before I get into the trick of beating sugar down and...

... laying waste to the cravings that derailleured my fitness year after year...

... I'll show you some proof that we are being conspired against.

In my inbox this morning was a seemingly innocuous email from an internationally famous event, putting forth their sponsor's message...

... one of my all time favorite examples of garbage thinking.

Off-Season Weight Training

This is just the kind of thinking that has, is, and will continue to ruin many an athlete.

Utternonesense!

And, it is evily timed with the aforementioned silly season.

The very idea of momentarily suspending our efforts as athletes with Off-Season...

... is a signal to our helmetprotected gray matter that we can ease off our athletic life.

We can,
and we can't.

We can back down the miles,
ease off the intensity...

... but, I say Every Day Is RaceDay for a reason.

Because the days stack.

We, you and me, don't lift weights seasonally...

... who wants to limit strength to the times we aren't racing?

We lift year round.

Which brings me back to the 100 Grand mistake.

I had one mini 100 Grand bar last night,
begged it from the neighbor kid,
and loved it.

Because I have been off sugary poisons for so long the pleasure was soon gone and forgotten.

However...

... if I'd followed my tastybuds initial dance with joy,
I would have had at least 5 or 10 more.

I would have gone to our kids today, to raid the grandbabies supply...

... which is exactly what I did when our own children were little and left for school the following day.

Can't let 'em eat all that candy,
can't throw it away either,
better eat it.

Sugar addiction fully reactivated and in control,
I'd steamroll with gusto into Thanksgiving,
hamnering hard at all Holiday parties.

I'd pack on 5,10, 15 pounds by January 1st...

... soothing myself with the the stupidity of it's off-season.

Don't do it.
Be strong.

Let the mothersinlaw, cousins, spouses, neighbors, children, parents, friends...

... mock us all they want.

As the great Eric Liddell said...

... God made me fast.  And when I run, I feel his pleasure.

---

164
8 hours
1 Rip On RaceDay Circuit
10 minutes recovery
90 minutes reading + Journaling 

 

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YOU SURE ABOUT THAT?

YOU SURE ABOUT THAT?

Oct 31, 2023 TODD BROWN

WE'RE A QUARTER OF THE WAY into our 10th year in business.  It's hard to believe.  Not that we've made it this long...

... how fast time is passing.

Why are we still here?

  • The initial drive to make kits?
  • The invention of the RaceDay Bag™?
  • My passion for helping people Rip On RaceDay?

Maybe.

It hasn't all been roses.

  • The effort to develop HUNKR, hundred kilometer bike races was a massive fail.
  • Covid, while the bike industry exploded, nearly killed us.
  • I opened a retail outlet, and closed it 30 months.
  • I've built and rebuilt the design team three different times.

In a race, when things don't go well... 

... it's easy to quit.

We see our plans and dreams disappear in a cloud of dust or runaway peloton.

It sucks...

... the life out of us.

Maybe it's early in the race, and the thought of all that prep going to waste is infuriating.

Or late, the final miles, and there's so little left in our reserves.

We have one choice.

Quit,
or persevere.

If you're like me, and I'm pretty dern sure you are...

... persevere is the only response we know.

We lick our wounds,
and pedal on.

But, why?

For me, it's just a question of confidence.

I believe, whatever has gone wrong can be remedied and I can get going again...

... worst case, I'll learn something very valuable for the next race.

And, I think that pretty much sums up PEDALindustries. 

Everything we make and do is designed with one thing in mind...

... will this give you, and me, more confidence for the next race.

What do good parents do...

... provide confidence.

What's the best thing we can offer a friend in need...

... provide confidence.

What is the overarching mission of most religions...

... provide confidence.

What do good books or other learning offer us...

... provide confidence.

What is the result of being in shape on and off the bike...

... provide confidence.

I believe in you,
and feel honored for your belief in us.

---

163.8
6ish hrs (rough night for some reason)
Push Ups and Pull Ups
20 minutes recovery
60 minutes reading + Journaling 

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THIS IS CRAZY

THIS IS CRAZY

Oct 30, 2023 TODD BROWN

I CAN'T BELIEVE IT.  Someone's gone mad.  Could it really be true?  Nah, can't be. They said it could never happen, but it finally did...

... USA Cycling put out a calendar for the upcoming year.

In October!

Can't tell ya how many times I've had to juggle and replan and straight up cancel my A race plans because the local UCI concession has waited well into the calendar year to post dates.

You say you don't care,
you're never going to nationals.

I say,
it matters.

Going or not.

If these clowns (too harsh?) can start posting their calendar early, all promoters will soon follow suit.

In fact, many already have.

They want our dollars.
We want their experiences and challenges.

The only way to make that exchange work is to allow people to plan.

Which reminds me of my longlostfriend Pete W., an original founder of Quiksilver and member of the Coffee Crew, who said...

The most successful people I know are planning their calendars not 1, not 3, but 5 and 10 years out.

Now, why would do ya think they do that?

---

161.8
8ish hrs
No Strength training today - race tomorrow
20 minutes recovery
60 minutes reading + Journaling 

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SOMETIMES THE TDF RACERS SEEM LIKE SUCH PANSIES

SOMETIMES THE TDF RACERS SEEM LIKE SUCH PANSIES

Oct 29, 2023 TODD BROWN

THE TEAMS AND RACERS are up in arms about 1 (one) gravel stage at next summers Tour de France.  Why not?  It's not like we want to see the best bike racer in the world...

... well, I do.

I sent my top spy to determine what all the fuss is about by interviewing an unnamed source.

What do you think about the gravel stage?

It's terrible.

Why?

Well, anything could go wrong.

Didn't a Tour de France stage winner just dominate and win the Grave World Championships, having never raced on gravel?

Yeah.

So, what's the problem?

Well, it's not fair.

How so?

Well, it's so dangerous.

More than sprinting bar to bar, through turns, at 40+ miles per hour?

No, not that.

More than bombing down the side of a mountain on a narrow road with zero protection and the potential of plunging to your death?

No, not that either.

More than charging through downtown streets, turn after turn, after a fresh rain?

Uh, nope?

More than racing across sections of Parix-Roubaix cobble stone?

I don't think even close to that.

You know it's only 19 miles of a 120 mile single stage right?

Oh, no, I guess I didn't know that.

Think you can handle it then?

Uhhhhh....

See what I mean, it's hard not to think of these guys as pansies sometimes...

... even though they are clearly insanely talented, and take outrageous risks.

What they are really saying is they aren't sure how it will turn out because it's new and different and could cause some chaos for the GC riders.

Guess what,
Buttercup?

None of us are sure tomorrow will turn out...

... we get up,
put on our pants,
and go to work hoping for the best.

---

Personally, I think this stage will be a lot of fun to watch.  I hope a true slayer of all types of terrain like Pidcock or Van der Poel or Van Aert crushes it... 

... in fact, those 3 racers in a crushing break up the road would be epicality.

Let's all hope for that.

---

161.8
9 hrs
No Strength training today 
20 minutes recovery
180 minutes reading + Journaling 

 

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RACE REPORT: FILTHY FITTY

RACE REPORT: FILTHY FITTY

Oct 28, 2023 TODD BROWN

HOW DO YOU KNOW IT WAS A HARD RACE? It could be that I'm still super dehydrated, and not really hungry.  That's common, this is novel: struggling to control the van's accelerator pedal on the way home...

... my shin was cramping so hard.

The promoter likes to start the gentlemanly riders after the Sport categories.

So, I pinned it from the gun and knocked nearly a minute off my previous PR, while...

... passing as many slower Sport riders before the single track.

I blew up our group and myself.

What can I say,
it felt good.

Me and my 2 frenemies, Bob and Todd, had a nice pace line.

I thought we were gone.

10 minutes later, the great Reggie Miller somehow latches on outta nowhere...

... what the?

I was so stoked for him.  He has worked so hard to get good at this sport and he was on point.  Really charging.

Super cool.

A fluke sidelined the tall guy when he sliced a side wall,
and lost 20 minutes.

Bummer.

At this point, Bob gapped us and Todd wouldn't pull through.

Teammates.
Can't blame 'em.

I was still feeling okay, but I could tell the legs were not battle hardened and I had to ride conservatively.

At which point, Todd floated up a hill and bridged up to Bob.

There is a real sense of luck when starting behind 300 sport riders.  Sometimes you get a clean line through single track and sometimes you don't.

I did.
They didn't.
We were all together again.

It was brief.

Things got steep, 
I got gapped.

It would have been easy for me to push too hard and stick with those guys.  I didn't.  Instead, I stayed right at the limit and banked on my descending skills to catch back up, which mostly worked.

I could see Todd, when I reconnected with Bob.

We rolled up on my pal Chris, who started with Experts.  Normally, he throttles me, but he has taken some time off this year.

Jump on my wheel, Todd is just ahead.

Ok.

We can see Todd.

About then, freakin' Eric comes outta nowhere and blows by all of us.

Dang!

I got nothing.
Bob has less.

The last 20 miles was largely suffering,
cramps coming on and off,
power output dropping.

What could I have done different for this race?

Not much.

It's been a long year, and I've been dialing back the training and intensity.

The bike worked perfect.

I slept ok, not great,
which is unusual when I'm in the van.

I consumed 315 grams of carbohydrates,
coulda used 40 more to stay on 100/hour. 

My strategy of going out hard at the start might not have been the best,
but, like I said...

... I felt good, and it was fun to control the pace.

When we got back to the Finish, I was able to connect with a bunch of my friends who I don't see often enough, as well as some Strava friends who I'd never met.

Our podium was filled with people I know and admire for the lives they lead.

Eric, won.
Todd, just behind.
Me, not just behind Todd.
Rob, rode super strong finished right behind me.
Bob, battled through some physical challenges that started a week ago.

Overall, I'd call today a 10.

PS... look at that pic, can ya believe we're all over 55, one dude is in his 60s... It's crazy if you compare us (and you're included) to our peers.

Keep riding my friends.
And do you pull ups and push ups.

---

162ish?
6.5 hrs
No Strength training today - race
10 minutes recovery
60 minutes reading + Journaling 

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BULGARIAN SPLIT SQUATS DID WHAT?

BULGARIAN SPLIT SQUATS DID WHAT?

Oct 27, 2023 TODD BROWN

IT'S COMMON KNOWLEDGE cyclists are super strong forwards and backwards, and weak as a salt cratered aluminum Fischer Hoo Koo Ekoo from the 90's when it comes to...

... side to side strength.

What can we do about that?

A lot.

Here are a few things I do in purpose, and one that seems to be reaping big benefits:

  • Mix in side to side shuffles during light jogging
  • Stand up paddle boarding
  • Jumping jacks

Not the gnarliest of lateral strength building exercises but, not nothing.

Since I've done those things for a long time, I have to conclude that it was adding the...

... Bulgarian split squats which gave my knees all kinds of stability.

How do I know?

This is real sciency stuff.

While doing a towel change at the beach yesterday I noticed I wasn't wobbling and hopping all around like normal.  I was much more planted and steady.

Then, I noticed it again when putting my socks on while standing up.

Is this proof?

No.

Why did I switch to this style of squatting from what I was doing before?

For the simple fact...

... I have reduced the strain on my back by 50%.

Also, they can be done with simple dumbbells.

They are super awkward at first and you'll be wobbling all over the place...

... then you'll be stronger.

According to my bro-science.

---

161.8
8ish hrs
No Strength training today - race tomorrow
20 minutes recovery
60 minutes reading + Journaling 

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SHOULD I GET MY KID A COACH?

SHOULD I GET MY KID A COACH?

Oct 26, 2023 TODD BROWN

WE'RE THINKING OF GETTING OUR 13 YEAR OLD a coach.  So began a recent email asking for my thoughts.  The short answer is Yes.  But, Maybe is the...

... longer more thoughtful answer.

Coaches can be awesome when the timing is right.

Growing up, I had a tennis coach.  Trust me, I needed all the help I could get.  I was weak, undersized, and slow.  The only chance I had was...

... improving my skills.

Our kids had coaches...

  • Swim
  • Track
  • Dance

... as part of the teams they were on.

When they were small, I found it almost impossible to teach them how to ski and snowboard. I was proficient, yet clueless as to how to transfer the knowledge to a young child.

They did ski school, and I got in a few runs on my own.  Win, win.

When we picked up motorcycles, my pal Larry knew everything and was very patient with us.

Coaches can...

  • speed up the learning process
  • teach proper technique
  • help avoid injury

But, with this caveat...

... the kids love it, and want to improve.

Things can go off the rails quickly if...

  • our kids aren't totally into it
  • are being pushed too hard
  • are doing it to please us

... I did the tennis thing, to please my mom's boyfriend.  He loved me, I loved him.  I didn't love tennis and never played after high school.  It wasn't my passion, it was his and it gave us something to do and I loved him for it.

Did it matter that I never played again?

A little, because it was something we could bond over.

What we don't want, ever, is to get so wrapped up in our child's success that our passion overshadows our child's well-being.  We see this sometimes, parents living through their children.  It ain't right.

When our oldest got into road racing, we got him a coach.  

She was perfect.

  • Fun, crazy, inspiring.  
  • Set up his training program
  • Helped him see what he was capable of

This time was, without a doubt, the most fun I've ever had training. We spent many awesome hours on the bike together talking about life and racing.

Final answer...

... if the kid loves it, do it.

Get a coach who is talented and knows how to have fun, with the goal to improve and be good at something

Remember, PRs > KOMs...

... and be prepared to get smoked, I loved that part the most.

---

162.5
8ish hrs
1 Rip On RaceDay Circuit
20 minutes recovery
60 minutes reading + Journaling 

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IT DON'T COME EASY

IT DON'T COME EASY

Oct 25, 2023 TODD BROWN

THE SUN WASN'T UP YET.  Soon the sky would begin to lighten, imperceptibly. For me, it was another reminder of...

... how long it's taken to figure much of this sport out.

It wasn't over night,
not a flash of inspiration...

... it has been pedal stroke after pedal stroke.

For example, in the early days of my fascination with really long distance racing, like Leadville 100, I battled mightily with debilitating cramps.

On raceday, I'd line up with fear knowing how much I'd soon be suffering.

I'd mark the hours, not so much the miles, counting them and pushing the dreaded pain as far into the race as possible.

From the anticipation of the day, to the passing hours, when they hit, and they always did, I'd be in the moment...

... just get me over this little hill, through the next mile, one more stamp on the pedal.

I learned to suffer, and that suffering could be dealt with and pushed through.

That's how it's been for me.

From leading all the way until 500 meters to go, and getting smoked in the sprint...

... to learning how to position myself for efficiency, 
and occasionally be the last one to lead the race.

From blowing up my weight with each pregnancy (sympathy weight?) and overall neglect of my health...

... to chiseling it off, one pound at a time, over several years.

From busting chains and getting countless flats...

... to learning proper bike prep for racing.

Just like the lightening sky...

... light and knowledge come one mile upon mile.

Or, as the great Ringo Starr sang...

... You gotta pay your dues if you want to sing the blues.

---

164.2
8 hrs
1 Rip On RaceDay Circuit
20 minutes recovery
120 minutes reading + Journaling 

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RIDING WITH CLOGS AND SAVAGES

RIDING WITH CLOGS AND SAVAGES

Oct 24, 2023 TODD BROWN

WE HAVE THIS WEIRD THING HAPPENING on one of our group rides.  It can be frustrating for some.  Not unique, just what happens...

... and I think we could do better.

It occurs over time, as riders figure out who's who,
and what they can each do.

Here's what happens, a few strong riders lift the pace of the group and it's game on.

  • Cloggers float to the front, but never get there
  • Hangerson stay at the back
  • Savages just wheelsucking

The cloggers not pulling through, makes it difficult for capable riders to get into the action.

I'd refer to the Hangerson as Wheelsuckers, however, in this case they are often doing all they can do just to stay in the draft.

There is plenty of wheelsuckery going on as well...

... and some of these cats are savages.

Sucking
and sucking
and sucking some more...

... until, dropping all but the verymoststrongest of riders.

I say it's not unique, because it's just how life plays out.

Some are willing to risk taking the lead,
though failure is possible, even likely.

Some sit by and watch the leaders,
clogging the opporunities.

Some are hanging around,
just happy to be there.

Some let others do all the work,
then take the glory.

I say it's weird, because it's a training ride.  We are all there to get in a great workout and try new tactics that we might use in racing.

Racing is totally different,
that is when we all need to be savage.

Not judging,
just observing,
and doing my derndest to lead when I can.

---

165
6.8 hrs
Pull Ups, Push Ups, Squats, Nordic Curls
20 minutes recovery
45 minutes reading + Journaling 

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I KNOW EXACTLY WHY YOU DON'T LIFT WEIGHTS

I KNOW EXACTLY WHY YOU DON'T LIFT WEIGHTS

Oct 23, 2023 TODD BROWN

AFTER TRAVELING TO UTAH AND BACK, it was time to get back on the routine; which meant it was time to do the strength work.  Four days had passed...

... and I felt it.

Oh, how I hate
lifting weight.

The inertia required to make that first move is astounding.  
I didn't feel fresh,
I felt weak.

No wonder so few endurance athletes spend time doing resistance exercise.

It sucks,
compared to the joy of moving fast.

So, why do I do it?

Before I share that, the how might just be more important for you.

I lift weights daily.

Rarely does a day pass that I don't do the bare minimum - squats, nordic curls, pull ups, push ups.

The routine makes it easy.
For me, the weights come right after
the hour I dedicate to warming up my brain and soul.

The routine makes it safe.
No more sore or pulled muscles,
it's just normal everyday movement.

The routine makes it fast.
I get 8 moves done at home,
in a fifteen to twenty minute workout.

But, why do it?

Because it has revolutionized my pedal stroke,
improved my posture and bone density...

... I'm faster and more competent.

So, I pull on my socks, 
put on my shoes...

... and get after it.

It's routine.

---

162.3
8ish hrs
1 Rip On RaceDay Circuit
20 minutes recovery
60 minutes reading + Journaling 

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WHEN TO START TRAINING FOR THE NEXT 'A' RACE

WHEN TO START TRAINING FOR THE NEXT 'A' RACE

Oct 22, 2023 TODD BROWN

HOW FAR OUT SHOULD WE START TRAINING for the next 'A' race?  It's a good question, with several things to consider.  Regardless of the variables...

... there are two answers.

Before we get to the correct answer, we have to consider:

  • When is the next 'A' race?
  • How important is it?

For example, my friend is an Olympian.  He was limited to competing once every 4 years...

... there was nothing else that mattered to him.

It took him 14 years to qualify,
and, when he got there,
win 2 gold medals.

We are no different.

If that 'A' race is next spring, or in a couple of years, to be our best we should have...

... started years ago.

The next best time...

... is now.

---

162.7
7ish hrs
No strength training
0 minutes recovery
30 minutes reading + Journaling 

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FLIPPING THE SWITCH

FLIPPING THE SWITCH

Oct 21, 2023 TODD BROWN

I WAS TRYING TO REMEMBER the first time I felt competitive.  Not the feeling of having a chance to win.  The one before that, of...

... wanting to win.

Not, the 
Oh, look I won a prize kinda win.
Or the,
I beat grampa at cards kind either.

The other one,
the one for killers.

It was about the time I started playing tennis,
but, if didn't originate during those slow paced matches on the court.

I think I gor my first taste in 4th grade,
when the O'Malley twins pinned me down after school and pummeled me...

... just for fun.

I didn't think it was fun,
it hurt, and I cried as I walked home alone,
but, I was sure I'd be on the giving end next time.

I had to wait 2 years, 
the 6th grade bmx shootout.

It was essentially an enduro race...

Starting at the top of a mile long city park,
launching on massive jumps we built,
over a huge, thickly cut grass field,
across a major thoroughfare (so dumb),
snaking through the junior high
sprinting onto the football field,
finishing on a giant double jump

... it was there that I learned to flip the switch.

I wanted that win so bad,

to beat my friends...

... to pay back the humiliations of being bullied,
the frustrations of my parents failed marriage,
of sucking all ball and stick sports.

I learned to put my elbows out,
to win.

It felt good.

So, when I saw the amazingly talented high schoolers battle it today, giving it all they had and not winning, but crying...

... I understood.

Sometimes, we just need a win.

It's okay to cry when the shift hits the fan.
It's okay to care about winning,
it's a life skill we need...

... to survive.

Those who learn it, will be fine,
those who master what it means to win...

... will master life.

---

163
7.5 hrs
No strength training
0 minutes recovery
60 minutes reading + Journaling 

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I SAW SOMETHING AMAZING TODAY

I SAW SOMETHING AMAZING TODAY

Oct 20, 2023 TODD BROWN

I'D HEARD ABOUT IT, and looked forward to seeing it in person.  The race director had kindly nudged and nudged and nudged me, until I drove

... 500 miles to see it for myself.

A miracle?

Close.

Why?

Because of this people.

How do you gather two thousand five hundred teenage racers, plus their coaches, family and friends in the foothills...

... for a mountain bike race?

Love.

Love for riding mountain bikes,
Love the kids who are racing
their hearts out,

Love for the volunteers...

... thousands of them.

Then, I pre-rode the 6 mile course.

It was tough.
Rocky.

Uh oh,
maybe they don't love these kids after all?

During practice racers were stacked up waiting to take a crack at the rocky climb.

Following that was some fast, flowy single track,
broken up with sections of razor sharp lava,
followed by low speed, large
granite boulder riding.

Tires would be shredded,
wheels ruined.

The evidence rolled by throughout the day,
plenty of banged up limbs
bikes being pushed...

... nearly all smiles.

A different kind of love,
that of being tested,
showing mastery.

Tough.
Love.

Credit Dallin Atack, the brains behind it all, for making it happen

What did I learn from this?

  • Clear vision of what is going to happen
  • Plenty of volunteers who care
  • Excellent training
  • Community

The secret is good feelings for each other.

Teams of 100 or more kids all lined up in neat rows,
lots of chairs and shade to hang out,
plenty of food being cooked.

This isn't just a race,
it's a lifestyle.

And, I love it.

---

163ish
7 hrs 
no strength training
0 minutes recovery
30 minutes reading + Journaling 

Todcast:

 

https://www.strava.com/athletes/10248

https://www.instagram.com/pedalindustries

https://twitter.com/pedalindustries 

https://www.youtube.com/@pedalindustries/featured

 

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THE INCREDIBLE BEING OF WEIGHTLESSNESS

THE INCREDIBLE BEING OF WEIGHTLESSNESS

Oct 19, 2023 TODD BROWN

THERE IS A FEELING that most people never experience.  I had it today.  Many times.  If only we felt this, not just once, but often...

... maybe there'd be a little more hope.

Weightlessness.

Not the kind during an Oh shift! moment.
Or, the butt puckering kind.
The kind that brings joy.

With the proper speed, 
just right amount of lift in the whoops,
we are airborne, flying without a concern in the world.

It's a physical experience,
with a spiritual counterpart.

No matter what kind of pressures
I'm feeling or dealing with...

... they are gone when I'm weightless.

I learned of a tragedy that struck a friends' familiy,
the weight had become too much to handle for a young soul...

... how do we become whoops to those who need to take a load off?

That's not the right question,
everybody needs a whoop from time to time...

... how can we be better whoops to those we love?

---

161.7
6 hrs (early start to UT)
no strength training
0 minutes recovery
30 minutes reading + Journaling 

Todcast:

 

https://www.strava.com/athletes/10248

https://www.instagram.com/pedalindustries

https://twitter.com/pedalindustries 

https://www.youtube.com/@pedalindustries/featured

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ARE YOU HEAD STRONG?

ARE YOU HEAD STRONG?

Oct 18, 2023 TODD BROWN

WHAT IF ALL THE TIME WE PUT IN, in the saddle, could be improved by spending a few minutes a day doing mental work?  Would it be worth it?  Would you do it, or...

... are you too headstrong?

Some people are saying...

... If there isn't a scientific study, can't be worthy of my time.

Ok.

But, for those who are open to new ideas...

... I think there are neuromuscular connections we often over look.

For example, pedaling with one leg clipped in using a very easy gear on flat or nearly flat ground will quickly identify any dead spots in our pedal stroke.  If we have one...

... doing that exercise several times a week reaps huge rewards.

There was a time, when I'd do that for the first minute or so of each ride.  30 seconds, each leg.

I've blogged ad nauseam about the amazing results I'm having with these 4 exercises:

  • Sled
  • Nordic Curls
  • Toe Raise
  • Calf Raise

And, I can't overemphasize developing the discipline of looking only where you want to go, which I screwed up tonight and followed the wrong line into the bushes - pic above.

Here's the dill, to be head strong...

... we must allow time to do its thing and cement in the good practices.

---

162.3
8 hrs
1 Rip On RaceDay Circuit
10 minutes recovery
60 minutes reading + Journaling 

Todcast:

 

https://www.strava.com/athletes/10248

https://www.instagram.com/pedalindustries

https://twitter.com/pedalindustries 

https://www.youtube.com/@pedalindustries/featured

 

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WHAT HAPPENS WHEN YOU PUT A D-1 ATHLETE ON A BIKE?

WHAT HAPPENS WHEN YOU PUT A D-1 ATHLETE ON A BIKE?

Oct 17, 2023 TODD BROWN

IT HAPPENS EVERY TIME.  D-! athlete decides to get a bike.  Goes for a ride.  Likes it.  Quickly advances to the fast group...

... and burns out.

And, I think I know why.

Maybe.

Today, G, who I met out gravel riding joined our peppy morning ride.
On his gravel bike with big knobbies,
finished with the bunch.

It was his very first group ride,
and this ain't an easy one.

On the way back to the start, he let out that he'd played college sports.

Figures.

What should I do to get faster?

Log a lot of easy miles.

Really, sounds counterintuitive.  That's not how we did things in college, it was hard, hard, then harder.

Yep, my experience is most people ride too hard, so they can never ride truly hard on the hard days.

Was today hard?

Not really.

I'm gonna get a lot faster.

I have no doubt.

High level athletes are very competitive.  
It's in their nature.
Easy to see.

The key is, and I hope I can be helpful, is to make sure it's fun.  That's where the Zone 2, easy riding, comes in.  Sure, there's immense cardiovascular benefits, but I think the mental side is every bit as important.

The advice I gave him, is no different than any other fit athlete

  • Ride hard twice a week
  • Zone 2 the rest of the days

Those are the big rocks,
we can get a lot more granular.
There's no need now, he's a busy dad and entrepreneur.

All work and no play,
makes Jonny a dull boy.

I'm sure G is going to redrum me soon (see pic above)...

... just hope it goes on for years.

---

162
7 hrs
No strength training
60 minutes recovery
60 minutes reading + Journaling 

Todcast:

 

https://www.strava.com/athletes/10248

https://www.instagram.com/pedalindustries

https://twitter.com/pedalindustries 

https://www.youtube.com/@pedalindustries/featured

 

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SHOULD WE SHIFT GEARS MORE OFTEN?

SHOULD WE SHIFT GEARS MORE OFTEN?

Oct 16, 2023 TODD BROWN

NOW THAT I'M TRAINING WITH POWER, I find myself shifting gears all the time.  Off road, where the terrain is constantly undulating, is when it happens the most and the new SRAM rear derailleur that can be shifted under a load...

... looks like a great upgrade.

Being in the right gear makes all the difference in the world.

We really see this over time, longer races, where efficiency can put our competitors in our dust, or so far back the dust has settled.

Why shift?

Efficiency.

When to shift? 

When we are bogging down or spinning out.

Apply that everywhere...

The measure of intelligence is the ability to change (shift) - Albert Einstein

If that's true, and I believe it is, and you are feeling bogged down or spun out, then...

... I have 1 question for you.

When are you going to shift?

---

162
9 hrs
No strength training
10 minutes recovery
60 minutes reading + Journaling 

Todcast:

 

https://www.strava.com/athletes/10248

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I'LL DO THE RACE OR RIDE NEXT YEAR

I'LL DO THE RACE OR RIDE NEXT YEAR

Oct 15, 2023 TODD BROWN

I'VE SAID IT, and I've heard it.  We all have, at one time or another.  Mostly, the sentiments are genuine, logical, sensible.  We want to do something, but we put it off.  It is, after all, ...

... just a bike ride or race.

There will be next year.

That's what these guys said.

MG was hit by a car this week,
he'll be fine, the bike not so much.

AS, went to Xterra Worlds,
got food poising and couldn't start.

WH, made it into Kona,
2 months later diagnosed with cancer.

What if it wasn't a bike race, but...

  • A phone call to a dormant friendship
  • A conversation to say sorry
  • A chance to do good

... someone who needed us?

Last week, I got an amazing meal at Chipotle.  I can be a kinda high maintenance when I order, so I like to go in person.  But, I was pressed for time and ordered online.

Someone made it with passion and care.

I thought I'd try it again the next day, see if the same lady was making magic for the to go orders...

... there she was.

Were you working to go orders yesterday?

Yes.

It was great!

She smiled, I grabbed my food and headed out the door.

Go back and do better.

Huh?

Go back... get your wallet out.

Really?

Really.

Who has cash these days?  Seems I have less and less in my raceday wallet, but the night before I'd been impressed to get some cash when checking out at the grocery store.

Just a $20.

Miss?

Yes.

Thank you.

I have no idea if she needed the cash, I only knew...

... sometimes there isn't another race or ride or opportunity.

---

161.2
6 hrs
No strength training
20 minutes recovery
90 minutes reading + Journaling 

Todcast:

 

https://www.strava.com/athletes/10248

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https://twitter.com/pedalindustries 

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WHEN AND HOW WILL YOU RIDE YOUR LONGEST RIDE EVER?

WHEN AND HOW WILL YOU RIDE YOUR LONGEST RIDE EVER?

Oct 15, 2023 TODD BROWN

WE ALL KNOW OUR LONGEST RIDE.  Might have been last week, last year or decades ago.  Might have wrecked us, might have opened our eyes.  Bottom line...

... it was memorable.

Epically unforgettable, like it was yesterday.

Part of that, for me, is I couldn't and wouldn't have done any of my longest rides without a friend.

Some one to hatch the plan with,
no matter how stupid it sounds.

My first longest ride was with Tally, my roommate, 6 weeks after purchasing my first road bike.  A 125 mile loop, sunrise to sunset through the mountains of Utah.

30 years later, after much shaming from countless friends who'd done it, my next longest ride was LoToJa.  212 miles, just over 9 hours.

Yesterday was the latest. San Clemente to Big Bear.  After two failed attempts in 2022, we made it:

  • 122 miles,
  • 15000' of vert,
  • over pavement, gravel and single track.  

It started in the dark, (photos below)
a balmy, coastal fall morning.

It ended in the dark.

I'm just gonna say right now, we could easily have died up there.

Sweaty
8000'
35°

But, we didn't.

Josh, Michael and I clocked 14 hours, just under 12 on the bike.
Richard and Terry amazingly finished 3 hours later,
Met at the summit by angels Kevin and Marrissa,
After Kevin's irreparable tire escapade.

Post a hot shower,
Trevor, my son, showed up with hot pizza.
Wrapped in blanket, still shivering I couldn't help but ask...

... Would you do it again?

Yes.
Yes.
Yes.
Yes.
Yes.
Yes.

We could make a few changes...

  • Go when the days a longer
  • Streamline Doheny to O'Neill a touch
  • Skip the extra miles and 1700' of Grafton (I love)
  • Get more people for a stronger paceline across the I.E.

Logistically, we nailed it pretty good.

  • Stop in Corona at Speedway minimart
  • Stop in Redlands at 7-11
  • Hamburger and fries at Angelus Oaks. 

Bike choices, it's def a gravel bike ride.

Emergency prep, could have been better:

  • Space blanket
  • Arm warmers
  • Skull cap

 Major mistakes on my part:

  • Left my bottles at home, turned around and got 'em
  • Left them again at Angelus Oaks, pressed on
  • Back up batteries for Wahoo and head light

... yeah, we could change a few things.

But, we can't change this.

We made it,
together...

... and it changed us,
for the better.

---

A few stats:

  • 300+ calories/hour, mostly carbs
  • Average power 179
  • Average HR 129

 

Terry got a "lift" back to OC from Richard.

 ---

Targeting 6.14.24... put it on your calendar

---

161.3
6.5 hrs
No strength training
0 minutes recovery
0 minutes reading + Journaling 

Todcast:

 

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TOMORROW IS D'DAY

TOMORROW IS D'DAY

Oct 13, 2023 TODD BROWN

SIX OF US GATHERED FOR DINNER.  Introductions were made, and I fully expect the niceties of the evening to deepen into bonds of friendship, doing...

... a ride that's never been will do that.

We've got a solid plan, a good route, above average fitness.

But, as the great Mike Tyson said...

... Everybody has a plan until the get punched in the mouth.

I try to think of all the potential punches...

  • Flats
  • Broken chains
  • Dead batteries
  • Distracted drivers
  • Inclement weather

Over this terrain, anything is possible.

130 miles.
15,000' of climbing.
Road, gravel, single track.

The most likely, of course, is bonking.

We're all fit enough to do it...

... are we wise enough to fuel it?

---

160.3
7.5 hrs
No strength training
10 minutes recovery
60 minutes reading + Journaling 

Todcast:

 

https://www.strava.com/athletes/10248

https://www.instagram.com/pedalindustries

https://twitter.com/pedalindustries 

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WHY PILES OF MILES BRINGS SMILES ON RACEDAY

WHY PILES OF MILES BRINGS SMILES ON RACEDAY

Oct 12, 2023 TODD BROWN

PROS HAVE ALL THE KNOWLEDGE and rarely share it during their careers.  If they do, it often lacks relatable context. But, sometimes they drop gold...

... like the famous Eddy Merckx method.

Eddy, how do you dominate every race you enter?

Piles of miles.

The follow up question I would have asked...

... How does that work?

Here are some reasons why piles of miles create smiles.

Implicit in Eddy's quip is repetition.
Repetition makes hard look easy...

.. because our skills increase with more reps.

Where a novice struggles with...

  • bonking
  • a paceline
  • a smooth pedal stroke
  • cleaning a techy single track
  • carve a swooping turn at max speed

... an experienced racer does it all with ease and grace.

It's not so much genetics,
or being lucky...

... as the reps.

Overtime, it's practically a lock we will become proficient.
Even, expert.

Then there's the endurance component.

If we are riding piles of miles, we can't be full out day after day.  That would lead to burnout, and massive fatigue...

... intensity just isn't sustainable in large quantities.

However, we can ride what we moderns call Zone 2.

According to Stephen Seiler, Inigo San Millan and other cutting edge thinkers, we can ride Zone 2 almost endlessly...

... and continue to see gains.

And there's a bonus,
when the opportunity arises,
we can easily ride almost any distance.

Because we've put in the time,
piles of miles,
the reps.

---

160.7
7.75 hrs
Push Ups, Pull Ups, Squats, Nordic Curls
20 minutes recovery
60 minutes reading + Journaling 

Todcast:

 

https://www.strava.com/athletes/10248

https://www.instagram.com/pedalindustries

https://twitter.com/pedalindustries 

https://www.youtube.com/@pedalindustries/featured

 

 

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