WINNING IS NOT AN OPTION
IN ANY COMPETITION, it's possible to define winning as climbing to the top of the podium. The moment we finally pull it all together and...
... look down on those who tried and came up short.
There's a problem.
This isn't the reason we are training and racing.
Sure, every now and never we might find ourselves on one of the podium steps...
... maybe even the top.
We'll get the accompanying congratulations, and rightly soak up the moment.
But, winning?
Conquerer of all comers?
Champion for ever and ever?
Not us.
We know there is always something we could do better and...
... we are endlessly fascinated with our personal pursuit, scoreboard or not.
We want to know...
... what are we capable of accomplishing?
What's next?!!
---
165ish?
10 hrs sleep
Pushups and Presses
0 minutes recovery
60 minutes reading + Journaling
83
>
HAVE YOU HIT THE WALL OF GRAY?
AT THE TOP OF A 90 MINUTE CLIMB, I succumbed to the terrain. Not the steepness, not the wildness of the area. Gravely dirt had turned...
... from bird beaks to baby heads to small boulders.
OK, it was beginning to pitch straight up.
Climbing that stuff in 40 degree weather is easy to do in a jersey and arm warmers.
We're working.
Burning calories.
Creating all kinds of heat.
I stopped,
pulled my KOM Jacket from my back pocket...
... and started bombing back down.
Is this nirvana?
Not a soul around,
tacky, fast single track,
spring's green guard rails.
I came around a bend and saw a massive wall of gray.
Uh oh!
Off the trail,
on to the road,
I pressed harder on the pedals.
Drops of rain,
turned to frozen rain,
which turned to balls of hail...
... good thing I wore my most wholey, air-cooled helmet.
The icecream-type headache became...
... Crud, this could be bad.
I snagged a PR on this slight downhill bike trail, I've ridden dozens of times.
Nobody was out.
Duh!
Moral of the story?
Shift happens...
... get used to it, everything will be easier.
---
165ish?
9 hrs sleep
No strength work
0 minutes recovery
90 minutes reading + Journaling
85
>
THE GOOD THING ABOUT BEING GOOD
MY BROTHER-IN-LAW WAS A LEGIT CAT 2 ROADIE during peak road cycling days of late 80's, early 90's. Had I known that...
... I would have given him the thumbs up a lot sooner.
Who care's if they're happy together?
I've got someone to ride with at the family reunion.
Now, he's a good runner...
... because she's a good runner.
They do trailrunner things together.
Which means he's now merely a good cyclist.
That's the good thing about being an dedicated endurance athlete, with a little training...
... we can be good at just about any endurance activity we choose.
Not at the top of our potential, but in his case...
... the top of the relationship potential, by enduring together.
---
165ish?
8 hrs sleep
Pullups Pushups Airsquats
0 minutes recovery
30 minutes reading + Journaling
85
>
JUST COMMIT, AND QUIT
ONE OF MY PALS has been out of the game for a while. Fitness dropped way down, and waist expanded somewhat out. He's back, and...
... he needs a kick in the lycra.
His words...
... I made the big climb 20 seconds faster this week, just need to ditch my blubber now.
So, I gave him the honest truth.
Stop eating bread and sugar.
He hemmed and hawed, admitting either one of those to evils where his kryptonite.
It's really simple...
... just commit, and quit.
This morning, I read about a 99 year old man who is still remarkably active. He had this to say about health...
... I weigh myself every morning, it's the best indicator of health. If I'm up a few pounds, I cut back my intake for a few days.
---
165ish?
9 hrs sleep
Pullups Pushups Airsquats
0 minutes recovery
90 minutes reading + Journaling
86
>
WILL AI MAKE US SLOWER?
IT'S GOT AI! Yeah, AI will write your term paper. Set up your training plan for you. Of course, it will drive your car for you. And...
... make us slower.
At everything.
How does AI drive our cars?
It learns.
It learns to read the road,
calculate effects of weather,
anticipate the actions of other drivers.
Which means we don't,
or if we did once have the skill we start to lose it.
Take riding singletrack for instance.
Climbing it's not to challenging unless there are rocks and switchbacks.
We're going slow.
We have the time to make all the calculations necessary to ascend without putting our feet down.
When we turn around, it's all the same data coming at us but a lot faster.
One of two things will happen:
- We'll get behind on the calculations, panic and crash
- We'll slip into a state of flow
When we are in flow...
- We relax
- Things slow down
- We easily go much faster
... that is a beautiful feeling.
---
165ish?
8 hrs sleep
Pullups Pushups Airsquats
0 minutes recovery
320 minutes reading + Journaling
85
>
UNFORGIVING NATURE
WHEN THE TEMPERATURE DROPPED and the frozen rain turned to snow I realized staying warm could be an issue. I hustled back to the cabin because...
... nature is unforgiving.
I got back.
Cold.
The heat was on,
all was good.
Until the heater quit!
We crash.
We bleed.
We heal.
Hopefully we learn and remember things like...
- at high altitude it can always snow
- on rough terrain keep our bodies loose, fluid
- breaking down in a remote area takes longer to get back
... being prepared with gear, fuel and skills matter.
Nature is definitely unforgiving...
,.. all the more reason for us to be forgiving with each other.
165ish?
8 hrs sleep
Pullups Pushups Airsquats
0 minutes recovery
320 minutes reading + Journaling
85
>
HOW TO CURE TRAINING BURNOUT
AFTER TEN WEEKS FOCUSED ON BUILDING BACK SOME FITNESS, I was feeling quite burned out. We're two weeks away from the Surf N Summit...
... not the time to quit training.
The last few days have been just what the doctor ordered.
- No agenda
- No plan or route or group
- No focussing on the computer readings
- Yes, let's explore a new area
Fast, slow, long, short, easy, hard.
Mountain biking is the perfect antidote for me.
It's not what I'll be racing this summer,
or needing for the 120 miles and 16000' of vert of the upcoming challenge.
Just fun and playful.
Still riding.
Still spinning.
Still filling the lungs with air,
and the legs with lactic acid.
But, with some jumps and berms and slides mixed in.
Burned out?
Change it up.
---
165ish?
8.5 hrs sleep
No Strength work
0 minutes recovery
60 minutes reading + Journaling
87
>
HOW TO PRETEND IT’S NOT A BIKE VACATION.
THE FIRST RULE OF BRINGING THE BIKE on a vacation is key. It’s not hiding it the back of the van or car, and it’s not saying…
… I’ll only ride if the amazing doll house tour falls through.
Rule No. 1: Make sure the important stuff is the priority.
Today, that meant a 3.5 mile hike out to Observation Point.
Fully appreciate it’s awesomeness.
Hike back 3.5 miles,
loving it.
Even if you have a nice blister brewing,
because you never hike or wear these shoes.
Follow that up with plans to grill up some dinner at sunset.
Once everything is taken care of…
… totally cool to check out the sweet local single track.
Exactly how my day went.
Perfect.
The single is a new addition the land here near my grandpa's cabin, which is the only reason a lugged the bike up here...
... to give it a more thorough inspection in the morning.
"May the 4th be with you"
---
The view down into Zion Canyon
One of my favorite things is my folding fire pit. Folds down, easy to travel with.
Found a place to do pull ups.
---
165ish?
9 hrs sleep
Pullups Pushups Airsquats
0 minutes recovery
120 minutes reading + Journaling
86
>
SOME RIDES ARE MORE EXPENSIVE THAN OTHERS
I SHOULD HAVE TAKEN IT AS A SIGN OF THINGS TO COME. I’d just crushed my phone in the van’s door jamb. Ouch. But, not as big as the ouch that precedes…
… Is my bike okay?
And, too think, I was really enjoying a playful moment on challenging single track in Southern Utah.
Feeling good,
confident,
and fast.
Shoulda stayed humble,
cautious,
aware.
Going down a rocky ledge, my front wheel caught in a hole.
The bike stopped.
I arced high through the air.
We both landed among the jagged boulders.
Nothing on me was broken.
A few tears in my fuselage.
In flight, I’d been hyper aware of my recovering cranium.
Surfergirl got to see it all.
We laughed…
… It’s only a flesh wound!
Back at the trailhead, loading my bike into the van, I noticed the cracked seat stay.
It had taken a direct hit.
Cracked halfway through.
First day of our trip.
Ugh.
Drove straight to O’Reilly Autoparts.
This is gonna sound stupid, but ya got anything to repair carbon?
Like carbon fiber?
Just like that.
We’ll let’s see what JB Weld has.
Music to my ears.
I know JB Weld can fix a cracked radiator.
Tomorrow, I’ll see how their carbon repair formula holds up.
Wish us luck.
---
165.3
6 hrs sleep
No strength work today
0 minutes recovery
10 minutes reading + Journaling
88
>
DO YOU HAVE ATOMIC HABITS
IN ATOMIC HABITS, the great James Clear, made a point about how to write a best-selling book. He's sold 15,000,000 copies to date. His directive?...
... Be the book.
The point isn't that we should quit our day jobs and write a book,
though that would be a good excuse to ride, run and swim all day long.
However, as I think of my miraculous progress since coming out of ICU in January...
... two things are pretty obvious.
- I'm basically following my own protocol from The 30-Day Rip On RaceDay Challenge.
- I've made a few updates since I wrote the content for the challenge
For example, for the last 10 weeks I've been in the base-building phase.
It's gone pretty well...
- Fitness is up
- Weight is coming down
... but I have lots of top-end to recover.
True power has been offline since the last races of the previous year.
How am I going to get that back?
How did I build the base?
What are next steps?
Since I'm being the book,
I think I ought to write the book....
... take all the content, update it and put it in book form.
To do it right, I think I need a huge challenge.
Something ridiculous,
that would be a real test.
A reason,
a Why?
Something you might even want to get in on.
I'm not sure what it is yet.
But, it's percolating.
Stay tuned as the rehab continues.
---
165.8
7.5 hrs sleep
PullUps and PushUps and Dead Lifts
20 minutes recovery
90 minutes reading + Journaling
89
>
TAKING TIME TO RIDE FAST
TO BE FASTER THAN 99% of the competition, we need to value our 1%. Or, maybe several 1%s. Assuming we sleep for 8 hours, Do you?...
... we have 960 waking minutes.
One measly 1% block of our waking hours is 9.6 minutes.
What can we do with 1% of our day to get faster?
- Chop and prep a fresh salad
- Stretch
- A massage or Hypervolt session
- Meditate
- Clean and lube our chains
- Check our tires and brake pads
- PushUps and PullUps and Squats
Most of the things, like those above, we can do in less than 10 minutes...
... yet, we act like it'll take hours.
I do.
Maybe you don't.
It's not a question of if we have the time to get faster, but...
... will we use what we have correctly?
---
166
8 hrs sleep
PullUps and PushUps and Dead Lifts
20 minutes recovery
90 minutes reading + Journaling
86
>
MOMENTUM IS EVERYTHING
IT'S NOT THAT WE NEGLECT MOMENTUM, it's that we often don't respect it enough. As the great Sir Isaac Newton said, A bike in motion will stay in motion unless...
... acted upon by an outside force.
In other words, our legs move us forward, everything else...
... conspires to slow us down.
Everything.
Take turns.
Being able to carry our momentum through a turn means we spend less energy exiting the turn and getting back up to speed.
If we're really good,
we might make those behind work much harder.
If we're unskilled,
we spend all kinds of energy struggling to catch back on.
We get worn down by momentum suckers.
Remember, the corollary is Our parked bike will stay parked unless...
... acted upon by us.
---
166
8 hrs sleep
PullUps and PushUps and Dead Lifts
20 minutes recovery
120 minutes reading + Journaling
87
>
I DO NOT THINK YOU KNOW THE MEANING OF THAT ZONE
THERE ARE FEW GUARANTEES IN LIFE. One, however, is a lock. Invite your veryfast friends to do a recon ride where everybody is "committed" to ride zone two. Then...
... let the mayhem unfold.
Here's the bad and the good of it.
I felt bad right away.
Yes, I was suffering, sure.
But I was really feeling bad for all the suckers like me who thought this would be chill with a few efforts.
Instead, the first three hours...
... was one massive effort.
- 248 watts normalized power
- Average HR 150 bpm
- 3000' elevation gain
Probably nothing for you,
definitely something for me.
The gravel roads are shift right now.
Ruts all over the place,
stutter bumps everywhere else.
Fortunately, I decided to do some tire pressure testing today.
I aired down.
26 lbs vs my normal 30 up front.
28 lbs vs my normal 32 in back.
I rimmed out a handful of times, both wheels.
Mainly sharp edges or rocks.
Tires held up great - Conti Terra Speed 45s.
I think I can go lower.
No doubt when the trails are as nasty as they are it is muchmuch faster.
I also tested having breakfast before riding.
What?
Yeah, true.
I usually wake up at the last second and eat as soon as I start riding.
This morning, I was so excited I woke with tons of time.
A full hour.
I fired up a bowl of oatmeal,
dropped in frozen blueberries,
plus macadamia nuts for some fat.
It stayed down great.
Shocking given the hideous zone too-dang-fast we were pushing.
Definitely going to try that again because I felt really good.
That's it...
... hope your weekend is epic.
---
---
165.1
7.5 hrs sleep
PullUps and PushUps only
20 minutes recovery
120 minutes reading + Journaling
89 (fitness still down 30% from last year, and darn happy to be back at it)
>
HOW DO YOU STACK UP?
BEING A COMMITTED ATHLETE pays all kinds of dividends. Which is cool. What's cooler is deconstructing what we do and...
... seeing how we stack up.
Not against each other.
Just riding
or running
or swimming
won't do it.
For example, we also...
- Eat
- Sleep
- Maintain our equipment
- Study the latest info
- Might have a coach
- Make sure we have proper fit of all our gear
- Fine tune our body mechanics
- Get as aero as possible
- Test hardware
- Train with other committed athletes
- Challenge ourselves, long and short-term
- Have our "day jobs" squared away and thriving
- Prioritize family and friends
... and all that plus a lot more stacks,
compounds and
combines.
What can we add, refine, improve so we are truly...
... Ready To Rip On RaceDay.
...
By the way, I'm getting ready to launch dog tags with one of our sayings on one side and personal info on the other.
Would you like to know when they are ready?
---
165.5
8.5 hrs sleep
PullUps and PushUps only
20 minutes recovery
120 minutes reading + Journaling
82
>
IN A MOOD FOR VIOLENCE
IT'S BEEN JUST OVER TWO MONTHS since being able to start training after my mishap. Prior to that, it was 6 weeks off the bike or anything but walking...
... my fitness was zip.
Why do base at all?
Because I was effectively starting from zero.
Sure, I had decades of consistent riding, running, etc. But, I couldn't just jump right back into it.
I needed to give my body a break...
... and a chance to recalibrate.
It's been fun.
I've been able to do some group rides...
... hanging on, then getting dropped.
Base training is good for that, for building the aerobic engine.
It's not good for putting a sting into our efforts...
... or responding in kind.
That only comes from...
- Intervals
- Racing
... there's no other way.
The racing could be the kind where we pin a number on, spicy group rides, or getting after PRs.
The intervals, well there's a million ways to flog ourselves doing those.
In short,
we gotta do the explosive efforts.
There's no way around it.
It's not for everyone.
Only those who want to find out what they're really capable of.
Me, I'm targeting two days a week for the carnage.
Tuesdays.
Saturdays.
The key to success will be...
... showing up fresh, in a mood for violence.
---
165.1
9 hrs sleep
1 Rip On RaceDay Circuit
20 minutes recovery
120 minutes reading + Journaling
83
>
JUST BELIEVE THIS ONE FACT
THERE ARE ALL KINDS OF THEORIES: The Big Bang, Evolution, Creationism, even The Simulation. No matter which one, if any, you subscribe to...
... one fact remains.
This body is the only one we got.
I dunno why people treat 'em so badly.
Heck I've done plenty of bad myself.
But, there's nothing like racing to keep me on track.
Even just racing myself,
my times.
No matter what your beliefs...
... these bodies do their best when we eat clean.
Of course, there are a million beliefs on what that entails.
I keep it simple.
- No processed foods
- As much fresh veggies and berries as possible
- Plenty of protein
- Plenty of water
That's my belief of what actually works...
... and I think it's a fact.
Because every day we are building our bodies, it's important to remember...
... Every Day Is RaceDay.
---
167.1
8 hrs Sleep
1 Rip On RaceDay Circuit
10 minutes recovery
90 minutes reading + Journaling
83
>
WITH ALL THY FITNESS, GET...
IS THERE MORE TO RACING, than racing? Well, yeah. Of course. A lot more, the only question is are we taking advantage of the opportunities. As the wise one said...
... With all thy fitness, get adventurous.
By that, I don't mean in a racy way.
The point is to go somewhere,
do something new,
unattempted.
We've got the fitness,
which too few people actually have,
so we can accomplish what most cannot fathom to attempt.
So, what's it gonna be...
- Ride across the country
- Travel to a remote destination
- Run the Grand Canyon rim to rim
- Go from hut to hut in Colorado
... pick something.
What's holding us back...
- A tour guide
- Language barriers
- Support in case things go wrong
... nothing that can't be solved.
Do it.
---
166.7
7 hrs Sleep
Pullups and Pushups
20 minutes recovery
90 minutes reading + Journaling
82
Tell us about it.
>
H0W ARE THEY SO EXPLOSIVE?
OK, WE GET IT THAT PROS ARE FASTER. Right? But, how they heck are they so explosive without racing? Asking for a friend, myself, and...
... anybody forced to train alone.
We gotta know.
- Personally, I enjoy the solitude.
- Others don't near other riders or group rides
- And, then there's those who's with uncooperative schedules
How are the outstanding pros doing it?
Not racing,
showing up and slaughtering their competition.
Intervals?
Well, personally I can't stand intervals for more than a few weeks without...
... wanting to take a hammer to my bike computer.
Riding and racing with the teammates?
That makes a little more sense, but only a little. Who wants to drill or get drilled by their trusted allies?
Way more rested?
Mmmmmaybe the non-racing leads to a more rested and ready body?
Healthier?
Because they aren't traveling so much:
- They aren't picking up colds and flues.
- They aren't eating whatever they can find.
- They aren't taking such large risks as when racing
E-racing?
Are they just getting on a trainer and duking it out with the online competition? If they are, don't they need to have fake profiles for privacy as well as less fitness?
Virtual racing?
Setting up race course segments on Strava and trying to beat the PRs?
I dunno, for me...
... ain't nothing like the real thing.
---
166.2
8 hrs Sleep
1 Rip On RaceDay Circuit
20 minutes recovery
120 minutes reading + Journaling
80
>
GETTING PUSHED AROUND IN THE GROUP
THE RIDE WAS GETTING SPICEY. The pace increasing considerably, and the terrain going from flat to sawtooth. The legs were screaming, and...
... and I was moving backwards.
Then, it happened.
Just before the apex of quick power climb,
just when I needed it most...
... my pal, The Gambler, gave me some pedal assist.
Yep, he had the gaul to put his paws on my lycra and pushed me some.
And I loved it.
It was just the right amount
to keep me on.
Sly enough I quietly thought and hoped...
... Maybe nobody noticed.
That's thing about needing help.
When we could really use some,
we don't ask.
Good givers, like The Gambler, don't ask...
... the just give.
Without making a big deal about it.
---
165.8
9 hrs Sleep
No Strengthwork today
10 minutes recovery
60 minutes reading + Journaling
80
>
SHOULD WE LEARN TO TUMBLE?
LIKE MOST OF US, we have a group of regular riders. So far, 3 of the 10 of us have broken bones this year. One hit a tree skiing, one crossed wheels today...
... and, well, you know my saga.
I was off the back over the top,
and rolled up on the mishap.
If you're a real rider,
you've broken your collar bone.
Ok, I don't know if that's 100% true.
But, I have broken one,
while riding.
So, it's common.
And I gotta ask...
... Should we take tumbling lessons?
Would it help?
Would it keep us from doing the natural thing vs...
... rolling out of danger?
Maybe, sometimes.
Not a guarantee,
perhaps a skill worth...
- learning
- practicing
- investigating
... got a thought on this?
---
166.7
7.5ish hrs Sleep
No Strengthwork today
10 minutes recovery
120 minutes reading + Journaling
82
>
IS THIS THE BEST RIDE IN SOUTHERN CALIFORNIA?
IMAGINE A RIDE THAT FEATURES all the beauty and wonder of Southern California. The beaches, the shaded prairies, the tall forests with ski runs...
... covering all of it in a single day.
Oh, and almost no traffic.
Impossible you say.
Not.
100% possible.
It took us years to scout it.
Here are some pics from 2023... route below.
Here's the route: https://www.strava.com/routes/3216181932420212282
It's 120 miles, 15000' of climbing.
We start at Doheny State Beach and wind up in Big Bear, refueling at convenience stores and restaurants along the way.
It's almost all dirt most to Corona, then a 35-mile bike trail across the Inland Empire. At the bottom of the mountains, we jump on an abandoned logging road, and it's nearly all dirt to the top, and down into Big Bear.
Epic.
Insanely epic.
Are you game for the ride of the year?
Click here: https://pedalindustries.com/products/free-registration-for-the-surf-n-summit-california-5-18-24
---
Some of the FAQ's from a Zoom call yesterday.
Logistics:
1. Where to stay Friday Night? Dinner plans? Stay as close as you can to Dana Point, where we start… it’s only a few minutes drive to my house. We’ll have dinner at my place and go over last minute specifics.
2. Ride start time? Official Start is 6am, I highly recommend slower riders leave earlier to make sure we all get to Colton at the same time for the flat 35 miles across the Inland Empire – much easier in a group.
3. Where can we store bags? My van… Susie will drive it to Big Bear.
4. Confirm - unsupported? Any plan B options for repairs, crashes, etc.? It’s self-supported, be prepared.
a. Anyone we can hire to assist? Is there a way to transport overnight bag? Susie will drive it to Big Bear.
5. Big Bear
a. Anyone staying the night? TBD on this.
b. Transporation back to Orange County? TBD on this. Some ride back, some Uber back. We need a final head count.
5. Snow blocking trails? Currently yes, but it’s getting warmer and it’s a south facing climb, we should be fine.
People
1. How many people are coming and their capabilities? Unknown, people always commit and don’t show, others never commit and just show up.
a. We are locomotives not goats:). Likelihood of creating riding groups of different speeds (any forecasted pacing / finish times)? For sure start early, and KNOW HOW TO UPLOAD A ROUTE to your device. Any regrouping points? One for sure, in Colton at a convenience store… depending on pace, we might all meet up at Seven Oaks restaurant about 1/3 up the climb… some of us will do some extra climbing and single track at end of 35 mile bike trail, others will go straight to the climb, which is why we might end up there at roughly same time.
Nutrition
1. Where are the nutrition and water stops? ONeil Park is about 2 hours in, a campground with water and bathrooms. Do NOT dillydally at any stops. Next stop is Colton, about 4 hours away. These are my estimates for your speed.
2. Water stops on the final climb or is two bottles sufficient? At Seven Oaks restaurant, we can get water, soda, hamburgers, fries… depending on heat, 2-3 bottles. My bike holds 3.
3. Nutrition recommendations? 300-400 calories per hour. Whatever you like and sits well in your stomach. I like CarboRocket, 333 calories/bottle.
Equipment
1. Tire recommendation? I am running Continental Terra Speed 45s, with 32lbs in the rear, 28 in the front. Lots and lots of sealant before we roll.
What are the gravel sections like? Pretty nice, a little more rutted from rain run-off, but totally 100% ridable and fun. There’s a little single track where trail is currently flooded close to the start.
2. Other gear that would be helpful (e.g. hydration pack, lights). Lights for sure, early start, and maybe a late finish. Be able to carry 3 large bottles worth of water. Get a BLACK mosquito net, bugs can be nasty… we learned the hard way that the white nets reflect light which was blinding as the sun was setting.
3. Clothing recommendations? (Temp change to expect)? May is a tricky month, I’ll carry my KOM Jacket which is great for wind and water and small enough to go in my Barrito Bag … my bike will have a Barrito for the KOM jacket, and food and drink mix supplies in my Day Ripper bag. Only other item I’d carry would be arm warmers… but highly unlikely we’ll need them. My Wahoo died 30 minutes from the top… bring a battery booster.
---
166
7.5ish hrs Sleep
Pushups and Pullups
20 minutes recovery
120 minutes reading + Journaling
78
>
ARE YOU STRONG ENOUGH TO BE...
I POLLED THE RIPPERS and 100% of them lift weights or do resistance exercise year round. Well, I was shocked by that. I had no idea if we rubbing off on each other...
... just hope.
In the beginning, after our first day with real weight, we often echo the great Cheryl Crow song...
... God, I feel like hell tonight.
Why do it?
- Strong bones
- Good posture
- Improved ability to handle challenges
Why not?
- Takes time
- Potential to get hurt
Here's my current program,
takes about 15 minutes.
- 6 pullups
- 18 pushups
- 10 shoulder press
- 5 pullups
- 15 pushups
- 6 squats
- 4 pullups
- 12 pushups
- 20 toe raises, 10 heel raises
- 3 pullups
- 9 pushups
- 10 curls (vanity muscles)
- 2 pullups
- 6 pushups
In other words, mainly pullups and pushups with something extra to break up the sets.
The focus is on large muscle groups.
In Natural Born Heroes: Mastering the Lost Secrets of Strength and Endurance, there's a strong emphasis on tendon strength being key to true athlete prowess. We develop that moving heavy weight with large muscle groups...
... the stuff we need to be fast.
For the bar...
- Jump up to the bar, and let yourself down slowly.
- Use a pullup assist machine
- Giant rubberbands
For pushups...
- Figure out hand positions that are comfy on the shoulders
- It's cool to start on your knees
Squats...
- Do air squats and put that arse in the grarsse
- Go half way down
Start somewhere,
just start.
---
166
7.5ish hrs Sleep
20 pullups 60 pushups 15 shoulder presses + other stuff
10 minutes recovery
120 minutes reading + Journaling
79
>
HOW TO OVERCOME INJURY
I'VE BEEN ASKED TWICE TODAY if I had any feelings of Why me? after my brain injury. And, how did I overcome that? Well, good questions because...
... we all gotta battle through the shiz.
During the darkest days, I only had one thought.
How can I fix this?
We've all been dealt multiple bad hands over the years, and if we think about it...
... we often come through them stronger, better.
It never seems like it at the time.
Our challenges, I believe, are our challenges, for a reason.
As rotten as they appear...
... they are personalized gifts.
If they weren't for our benefit and didn't totally suck,
they'd be easy to overcome,
requiring little effort,
personal growth,
or change.
With that in mind, I set about studying and researching how best to recover from this unplanned set back.
There's plenty of improvement still to be made...
... and that's exciting as hell!
---
166.7
8ish hrs Sleep
20 pullups 60 pushups 15 shoulder presses + other stuff
20 minutes recovery
120 minutes reading + Journaling
79
>
GIMME SHELTER
THERE AIN'T NOTHING LIKE A TAILWIND to blow the group to pieces. The palms were bending, for sure...
... this one was gonna hurt.
It's counter intuitive.
But, it goes like this.
Alone, a tailwind feels nice.
A chance to tap lightly on the pedals and fly along.
In a group, it's whole different game.
The strong go to the front and drill it.
'problem is, there's no draft,
no place to hide,
no rest.
Which is exactly how it went down today.
Three of us were rotating.
Hard pulls.
It felt terrible,
and great.
Nobody else was pulling through.
I didn't blame 'em,
it was hard as heck.
I glanced back...
... gap was 30 feet.
Then 300 feet.
Then, a slight bend in the road,
an every so tiny gap opened, and...
... I was ejected.
Just couldn't close it.
No draft.
How was the ride back up the coast into the wind?
Well, alone it woulda been a bear.
In the group, much easier.
Sure the brief moment pulling through stung a bit, then...
... it was right back to the shelter.
So, there you have it.
Tailwind, get on the front and get a gap.
Headwind, take it easy, nothings getting away.
---
168.4
9ish hrs Sleep
20 pullups 60 pushups 15 shoulder presses
20 minutes recovery
120 minutes reading + Journaling
78
>
DO LESS, AND OBSESS
CAN'T GET THIS CONCEPT OUTTA MY MIND, not because I've never considered it, because it's so darn rhymey. I coudn't say it better...
... Do less, and obsess.
Maybe I just needed to hear the message?
The idea of having 1 (one) 'A' race a year has always turned me on...
- It's more fun to have one focus
- dive into the nittygritty
- get granular
- geek out
... that's the shift I love.
Yeah, I might end up with a bike that's not good for much but a particular course,
training that is so specialized as to be worthless for everything else.
But, that's the point.
To be so singular,
to be uniquely prepared.
Then, and only then, I might have a chance...
... and that's all the hope I need.
When I'm that locked in, it's easy to treat...
... all other races as distractions at best.
Places to test...
- equipment
- strategy
- training
... nothing more.
When I'm that locked in, it's easy to commit...
... to training blocks and weight lifting.
When I'm that locked in, it's easy to see...
... the big picture.
To do less,
and obsess.
---
168.7
8ish hrs Sleep
20 pullups 60 pushups 15 shoulder presses
20 minutes recovery
120 minutes reading + Journaling
76
>
HE'S TRYING TO KILL ME
THE POOR WOMAN WAS RED IN THE FACE, if looks could kill her guide/date would be dead. They'd just cleared a very overgrown jungle and were now pushing their bikes up a rocky stretch...
... who could blame her?
Who could blame him?
Sometimes our sense of adventure...
... is total nonsense.
I could only laugh.
Don't kill him here, you need to get home first!
They had a ways to go.
We have about 5 weeks to prep for the SurfNSummit.
Yeah, it's far.
Lots of climbing.
But, still I'm surprised at how many people misjudge what it takes.
Some, think it's just impossible to complete...
... usually my most fit friends.
Others, show up with what appears to be no business attempting it...
... but, hope and the desire to do something epic.
It's one of those Henry Ford moments.
Whether you think can, or think you can't...
... you're right.
So, if you think you can ride 100+ miles with 15,000+ feet of climbing...
... click here to check it out:
https://pedalindustries.com/products/free-registration-for-the-surf-n-summit-california-5-18-24
---
168.2
9ish hrs Sleep
No Strength Work
10 minutes recovery
120 minutes reading + Journaling
76er
>
AN OBSERVATION ON UNEVEN POWER BETWEEN LEGS
ONE OF THE SETTINGS ON MY POWER METER shows the power put out by each leg. It can def ovewhelm for an entire ride, because we can...
... freak out about data we don't like.
It's on one of my Wahoo screens.
I see it from time to time on a ride.
Consciously trying to even out the power was annoying the heck out of me.
One leg was always stronger, unless I reallyreallyreallyreally focused.
Then, I had an idea.
Something to try,
that I used to do.
This came to me when I noticed standing and climbing,
power was always 50/50.
Hmmmm.
What's the difference?
Then I noticed,
same thing when it got steep and I really had to put out some power.
Well, that was nice to see...
... somewhat calming.
Hmmmm...
... how to do that all the time?
Welp, this is just an observation.
It might not work for you.
Meter could be mismonitoring, but this makes all the difference in the world...
... when I consciously focus on pedaling with the heels down.
What?
Really?
Yes.
What I think is happening is I'm eliminating a dead spot along the top of my pedal stroke...
... gonna verify with my genius bike fitter, Ashley.
---
167.3
8ish hrs Sleep
No Strength Work
20 minutes recovery
60 minutes reading + Journaling
78
>
THE WHAT AND WHY OF A PROPER EZ SPIN
I'VE BEEN TRYING TO GET THE LEGS TO COME AROUND, which means I had to actually dedicate myself to do some easy spins. Because, like most of us it's just...
... darn hard to go easy.
Or, is it just me?
First off, what constitutes an easy spin?
Two things:
- Low effort
- High rpm's
How low?
Very bottom of Zone 2, or anything in Zone 1.
How high?
90-100+ rpm's.
Why?
Well, one of my early coaches called it a Rinse Ride for a reason.
If we are really doing it correctly,
our legs feel all clean and springy because...
... we rinsed out the crud.
Why else?
- It's good on the brain
- Takes the pressure off, simply relaxing
- Great time to catch up with friends and chat while spinning
How long?
45-90 min seems about right.
The things we think about when we're just spinnin' ez.
---
166.9
8ish hrs Sleep
Just PullUps and PushUps today
20 minutes recovery
120 minutes reading + Journaling
73
>
EVER HAD THE CRUD BEAT OUT OF YOU, FOR REAL?
GROWING UP, we fought a lot. We were too weak to do much physical damage, but there was plenty of pride and shame on the line. It's not much different now...
... when we race.
If we truly get the crud beat out us by...
- the course
- the competition
- our worse, ourselves
... there is only one question.
Did we really get it beat out of us?
Or, are we destined to get pummeled over and over again because...
... the crud is still there?
Is our diet a joke?
Do our handling skills still stink?
Does our bike squeak and wobble?
'Cause if that crud is still there, then...
... it's not beat out of us.
We've just learned to live with mediocrity...
... and that's just plain cruddy.
---
167.8
8ish hrs Sleep
2 Rip On RaceDay Circuits
10 minutes recovery
120 minutes reading + Journaling
74
>
IS IT TIME TO CONSIDER ROAD PEDALS FOR OFFROAD?
WHEN I WAS PRE-RIDING LEADVILLE a while back, the phenom who would shatter the course record floated by me as I labored. He made it look so easy...
... was it the pedals?
99% of MTB racers,
dismount on that course.
There is no way they'd sport road shoes and pedals,
even though they are...
- Lighter
- More aero
- Offer better contact and efficiency
... because once fouled they're VERY difficult to get engaged.
Gravel,
is another deal.
Unless we are pushing the boundaries,
ripping single track,
slaloming sand...
... we're not going to dismount.
The only time would be if crashed,
or unclipped to rutter a turn.
In most gravel races,
that's not likely.
So, should we run the road set up offroad?
I have multiple friends who roll the dice in local XC races...
... and even the long, epic stuff.
It almost always works out great.
Worth the risk?
Up to you.
Worth testing?
100%.
---
167.6
7.5ish hrs Sleep
2 Rip On RaceDay Circuits
10 minutes recovery
120 minutes reading + Journaling
74
>
HAVE YOU EVER TRIED TRAINING BIG BLOCKS?
A QUESTION CAME UP LAST NIGHT ON OUR ZOOM CALL. Have you ever trained big training blocks like Keegan Swenson just posted. Good question...
... does it work?
Maybe.
Here's what I can tell you from personal experience.
18 months ago, I was prepping for my insane time goal at Leadville.
I was really committed.
Holed up in Breckinridge all by myself,
for the month prior.
It's easy to be selfish with the time,
when you're by yourself.
The race is in August.
In July, I did..
- 20 hours
- 22 hours
- 25 hours
... a lot more than my normal 10-12 hours a week.
It was very race specific training.
Lots of Zone 2.
Recovery
was key.
I came out of that in awesome shape,
and had the best race
of
my
life.
Does it work for everybody?
I have no idea.
But, I'll definitely do it again when prepping for a once in a life quest.
----
168.9
7.5ish hrs Sleep
2 Rip On RaceDay Circuits
10 minutes recovery
90 minutes reading + Journaling
73
Do you want to Rip On Raceday?
>
THINGS TO CHECK FIRST...
THERE ARE A FEW THINGS THAT CAN MAKE OR BREAK a race, the chief being the bike. Bikes don't win races, but they sure can make things a lot harder...
... or a lot easier.
As I went through my checklist, I found a few issues:
- Rear brake pad smoked
- Sealant dried out
- Battery low
It's kinda nice to have brakes that work, especially with a ripping downhill like Saturday's.
The course should be in pretty good shape, but that doesn't mean a small wire or piece of glass couldn't be a day-ender without sealant.
And c'mon...
... ya can't ride these modern bikes without good batteries.
And, I'm not just talking about the derailleur batteries. Many of the shifters have their own small batteries.
I have made the mistake of not checking the shifter batteries.
Heck, I didn't even know about them until the start of the Filthy 50 a couple of years ago. I didn't warm up, just saddled up and headed to the start.
Typically MTB XC start... everybody pinned to get to the single track first...
... I got there last.
Shifter was dead, I was spun out and then spit out.
15 minutes later, with some help from the mechanic on site, I was back at it.
Which is exactly why I came up with the RaceDay Bike Checklist, and made it into a sticker.
https://pedalindustries.com/products/raceday-ready™-checklist-stickers
For about a year now we've been shipping the stickers out with each RaceDay Bag purchase. They're great for tool boxes and benches.
Here's a link to check 'em out:
https://pedalindustries.com/products/raceday-ready™-checklist-stickers
----
168.7
8.5ish hrs Sleep
2 Rip On RaceDay Circuits
20 minutes recovery
60 minutes reading + Journaling
71
Do you want to Rip On Raceday?
>
THE HEROIC MOVE
THERE'S A LOT OF GREAT RACING GOING ON. Locally, regionally, internationally. Sometimes we witness the unfathomable attack from impossibly far out, other times...
... a second or third wind, for the win.
By inches.
We shouldn't be impressed.
I'm mean,
it's cool.
We all cheer.
But the truth is the victory was secured long ago.
When nobody was cheering.
It was dark,
lonely,
cold.
The alarm was more drill sergeant, than fan.
In those moments...
... the heroes make their moves.
If we're lucky,
we witness the results.
---
169.1
9ish hrs sleep
No strength work today
20 minutes recovery
180 minutes reading + Journaling
72
>
IT'S LIKE THE SUN GOING UP ON ME
40 DEGREES, 80% HUMIDITY ain't nothing. Combine that with a dawn start, the sun hidden behind the hills, and, well, when you're going 20+ mph in your underpants...
... it's bonechilly.
I left the knee warmers behind.
No vest.
No jacket.
Just arm warmers,
a base layer,
skull cap.
It's risky,
we might freeze,
this is how we do it...
... when we know sunny times are ahead.
So are they?
Whether we are enjoying the longer days,
recovering from an injury,
just getting back at it...
... we hope and plan for...
- better fitness
- decreased fatness
- all things to improve
... it's a process.
And, we know it.
Just like the sun coming up,
we imperceptibly rise to the occasion.
That's how today was for me.
Still got dropped,
but made it a little further.
I'll take it.
Here's a snapshot of where things stand.
There's nothing like a good fitness journey.
How's yours going?
---
168.7
8ish hrs sleep
10 Pullups 30 Pushups
20 minutes recovery
120 minutes reading + Journaling
73 (per training peaks)
>
MY DUMBEST PREDICTION YET
PARIS-ROUBAIX IS SUNDAY. I can't wait. It's always so fun to watch, and such a battle of machine, mind, and bike handling. Lots of drama, and this year...
... is starts before the famed Arenberg Forest.
The forest is always crazy.
Mud.
Cobbles.
A massive battle for the front ensues for those who want the best chance of getting through with the lead group...
... unscathed.
This year, the organizers decide a chicane right before entering the forest would be a good idea.
Less dangerous.
I looked at the layout.
Here's my prediction.
Rather than racing for the forest entrance to avoid carnage...
... they will race to the chicane.
And...
- have plenty of lycra on the pavement.
- or in the barriers
- or both.
... I hope I'm wrong.
Then, we have to wonder, at least I do, what is the point of racing?
Call me crazy, but I think part of it is to show bike handling prowess.
We're still gonna see it with the chicane.
Just seems like a little chicanery...
... to appease, who?
---
169.1
8 hrs sleep
15 Pullups 50 Pushups 40 Shoulder Press... no legs today.
20 minutes recovery
120 minutes reading + Journaling
69
Do you want to Rip On Raceday?
>
BLOOD. WORK.
DON'T BE LIKE ME. Because I never get sick, I never go to the doctor. Which meant I never had my blood work done. You're too smart for that...
... here's why.
By regularly getting the blood work done, we have a baseline for "our" normal.
I don't have that.
When I had the brain injury a few months ago,
things changed.
The brain is our command center, telling the body what to produce and control and do, etc.
A brain injury often causes issues with how the body is regulated.
Today, we reviewed my blood work which was drawn a few weeks ago.
Some markers are out of range - too high on some, too low on others.
Bad news is...
... I have no reference point of "my" normal.
Could be genetic, could be from the injury.
Good news is...
... we know where I'm at, and have some corrective measures to take.
Bonus, most indicators are positive for my body, and with my overall health.
Dr. Cory King, my functional health doctor from Encinitas, went over it all with me.
Nothing too scary...
... but definitely areas to not ignore.
Things like cholesterol levels, vitamin levels, etc. that can have negative effects if left untreated.
So, we'll chock this up as another blessing from my brain injury.
Regardless of your awesome health.
Find out where you are at,
things can probably be improved.
Consider this a gentle and loving nudge from me to you...
... get the blood work done.
---
169.4
9 hrs sleep
1 Rip On RaceDay Circuit
10 minutes recovery
120 minutes reading + Journaling
70
Do you want to Rip On Raceday?
>
CHEAT CODE
HERE'S A DIRTY LITTLE SECRET. Okay, maybe it's not all that dirty but it is secret and fact is it's...
... a cheat code for life.
There's a reason we get out and do our thing.
Sure, it's great to be in shape.
Have that come what may attitude.
Fact is, even though the fitness is great...
... there's something better.
- The problems we solve
- Ideas we come up with
- Freedom to think
We often, nearly always, return...
... renewed.
Ready
To
Kicka$$
Even when,
especially when...
... we've rung out our body's energy supply.
---
169.1
8.5 hrs sleep
1 Rip On RaceDay Circuit + extra pull ups and pushups
10 minutes recovery
60 minutes reading + Journaling
70
Do you want to Rip On Raceday?
>
STRUGGLING WITH WEIGHT... TRY NOT
SINCE MY AWESOME START TO THE YEAR, knocking myself out and spending a 5 days in ICU, my metabolism has changed. This is not uncommon, given the standard protocols...
... and now I'm pissed.
I didn't ask for this, and that is not the problem.
I haven't asked for a solution.
I have forgotten my own wisdom.
Well, on the eve of my bday, yesterday, I was asked...
... What do you want?
Get my lycracovered buns back in fighting shape.
I went to bed with a question...
... How do I get back to my normal, leanish self?
I woke up with an answer.
A book recommendation appeared on my Kindle.
Feast., Fast. Fit. by Fred Duncan.
It wasn't new information for me.
Heck, I preach it.
It's worked in the past.
I believe it will work again.
The lesson?
It isn't get on the diet train...
... it's ask the right questions,
and expect answers.
- How can I get lean?
- How can I climb faster?
- How can I stay cool in the blistering heat?
- How can I complete a century without bonking?
- How can I reduce the drag created by my bike and body?
Try not.
Ask or ask not.
---
170.3
8.5 hrs sleep
1 Rip On RaceDay Circuit + extra pull ups and pushups
10 minutes recovery
60 minutes reading + Journaling
70
Do you want to Rip On Raceday?
>
THOU SHALT CARE FOR THY HANDS
TAKING CARE OF THE HANDS is importante. Road, is pretty straight forward. So is MTB. Gravel, well, it's got it's own challenges...
... what can we do?
I've seen plenty of ruined hands...
- brutal gripshift blisters
- palms filled with asphalt gravelly stuff
- a thumb's skin pealed from under the nail past the first knuckle
... all of it could have been spared with gloves.
Personally, I prefer very lightweight fullfinger gloves.
But, that ain't gonna help on the gravel bike.
No suspension.
What can we do?
I double wrap my bars with a good soft tape.
- helps with vibration
- displaces pressure points across a wider area
I was reminded of how great this is just last week.
It'd been a while since I'd ridden the roadie, been riding the gravel bike on and off road a ton.
As soon as I got going the bars felt weird.
Sharp.
Oh yeah, the single wrap bar.
It's lighter.
More aero.
But, I'd never go back to a single wrap on the gravel bike.
---
170.5
8.5 hrs sleep
1 Rip On RaceDay Circuit + extra pull ups and pushups
10 minutes recovery
120 minutes reading + Journaling
67
Do you want to Rip On Raceday?
>
WHICH NUMBERS ARE WE CHASING?
THERE'S A BIG DIFFERENCE between the kinds of numbers some of us focus on putting up. Some chase big power numbers, while others chase small numbers...
... what's the corresponding motivation?
You know.
Are we more interested in the low numbers: 1st, 2nd, 3rd...
... or, increasing our own personal power numbers?
Do we need everybody to see us on the podium...
... or, are we thrilled when we privately snag a new PR?
We can go out to the race,
or we can design our own incredible adventure.
We can train to beat everybody,
or our training can help us live our best lives.
They're not necessarily mutually exclusive,
there are four seasons for a reason.
---
169
8.5 hrs sleep
No strength work
10 minutes recovery
120 minutes reading + Journaling
67
Do you want to Rip On Raceday?
>
IS IT TIME TO STOP BINGING?
SATURDAYS ARE MY DAYS. All week long, I look forward to getting up early and rolling out with no particular plan but wasting time via hours in the saddle...
... I call it binge riding.
Not today.
It was raining
When that happens on the 6th day of the week,
my day,
I'm typically grumpy.
This time,
I was looking forward to it.
Why?
Honestly, I'd been binge riding too much.
Too many days in a row spent
slipping out after work
staying out too long...
... the time change being my enabler.
I was unconsciously due for a break.
Some call it overtrained...
... overbinged is more accurate,
for me.
---
168.2
7.5 hrs sleep
Lots of pull ups, pushups and squats.
10 minutes recovery
180 minutes reading + Journaling
68
Do you want to Rip On Raceday?
>
THE OL' WHAT IF YOU KNEW...
THESE TWO PUNKS SHOWED UP TO MY HOUSE, and dragged their dear ol' dad out for his favorite thing. Riding MTBs with them...
... that wasn't the best part.
Sure, it was fun to keep up with 'em.
Mostly.
Then, completely overdoing it at Cheesecake factory.
The best part was dropping by the Audi store...
... and hotrodding around in a $70k RS3.
So.
Dang.
Fast!
It's good to get in the dream car, and throw it around some corners...
... to keep the dreams alive.
But, what if it wasn't a dream.
What if...
... you knew you could PR any segment, win any race?
What would it be?
If we don't know,
can't quickly answer the question..
... likely not going to happen.
But,
what
if
we
knew...
... then,
what would we do with today's training?
---
1680
7.5 hrs sleep
1 Rip On RaceDay Circuit
10 minutes recovery
120 minutes reading + Journaling
69
Do you want to Rip On Raceday?
>
JUST BECAUSE IT'S FREE MEANS...
SO MUCH INFORMATION, and so much of it free. Free is a weird price, because we know it's gonna cost time and there's probably...
... an ask down the road.
Don't be fooled.
Sometimes the really expensive stuff is great,
sometimes it's terrible.
Same for free.
Price is a signal.
Should we be swayed?
I recently got an offer to save 30% on a $6000 frame.
6K!!!...
... must be awesome.
Maybe.
But, how do we know?
Really?
The glossy magazine ad?
The pro riding it to a win?
It can be frustrating.
When it comes right down to it, most of us...
... are swayed by our friends' reviews.
Like these -> https://pedalindustries.com/pages/reviews...
... which I'm extremely grateful for.
---
168.3
8.5 hrs sleep
1 Rip On RaceDay Circuit
20 minutes recovery
120 minutes reading + Journaling
69
Do you want to Rip On Raceday?
>
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 BEST NEWS IN GRAVEL, I MEAN UNROAD
I LOVE RIDING MY GRAVEL BIKE. Everywhere. Over everything. As far as I'm concerned, a course with some pavement and a healthy dose of gravel, doubletrack and singletrack...
... show's who is the best rider.
Ya gotta surf the group like a bee,
and glide the dirt and rocks like a butterfly.
If you're a roadie, you have a pretty good idea of how to surf the group.
Going from wheel to wheel putting out the least amount of energy possible and always being in a good position is a musthave skill to successfully race on the road.
If you're not a roadie, and you're planning to gravel race, find a group to start training with. You don't need a road bike, your gravel bike is close enough in speed...
... and will make you even more proficient at surfing the group.
If you're a competent mountain biker, you know how to glide over rocks...
... especially those who started off on a hardtail.
If you're not a dirt ninja, go find some dirt. The gnarly the better. If you don't have your gravel bike yet, your road bike is surprisingly competent in dirt and can do way more than you think is possible.
It'll be fine.
There is one place where both the roadies and the mtbrs are going to need to up their skills.
Cornering.
At speed.
On gravel, it is very common to have your tires drifting in turns. Roadies never do this on purpose, and mtbrs will find it a new game on the skinnier tires.
Which brings up tires and tire pressure.
Personally, I prefer to find a tire I like in nearly all conditions and just ride it all the time. There is so much speed to be gained in knowing what your tires can do.
For example, a couple of seasons ago my friend Eric put on a race at a gocart track and had us go off into the dirt for a short section.
It was a lot of fun.
Tight, banked turns,
Smoothsmooth tarmac.
Most everybody opted for a road bike since 80% of the time we were on pavement.
I chose my gravel bike.
Here's what I learned.
- I could cruise and relax on the dirt.
- If I stayed in the draft I was just fine in the group.
- I could take the corners muchmuch faster with my fatter, lower pressure tires.
How did it go down?
Once I figured this out, I would let a gap open between me and the rider ahead into all the tight turns...
... then go much faster due to superior grip.
I'd latch on again,
and draft.
Riders behind me had to work really hard to get back on.
It was a war of attrition.
On the last lap we were down to 3 racers.
I came in third.
Way better than I'd have guessed at the start of the race.
Lesson:
Master your tires, and tire pressure.
Which bring me back to the title...
... the best news in gravel, for me, is the BWR Triple Crown next year.
Can't wait to test my skills and bike set up across three very unique courses.
https://www.belgianwaffleride.bike
---
162.3
7ish hrs
1 Rip On RaceDay Circuit
20 minutes recovery
60 minutes reading + Journaling
Todcast:
https://www.strava.com/athletes/10248
https://www.instagram.com/pedalindustries
CRACK THAT WHIP!
WHEN A PROBLEM COMES ALONG, you must whip it. And, boy do we have a problem on our local group ride. Today was hard, blowing all kinds of riders off the back...
... and not that fast.
Nowhere near what we were doing 5 years ago.
I detect a problem,
and we need to whip it good.
This ride used to be the bar by which all rides were measured...
... and sadly, still is.
What happened?
We got soft.
Friendly.
Social.
Now, I'm all for being friendly and social...
... I'm also for holding the bar high.
For me,
and, my friends.
Those are the friendships I cherish.
Who the heck really wants a friend that will let us slide,
let our standards drop, or even worse,
lead us away from our greatness?
Not me.
Lead me,
guide me,
ride beside me...
... teach me all I must do,
to rip on raceday!
That is what we are all about.
Not to win "the" race,
to win "our" race and
maximize our potential.
As the great Devo sang,
Now whip it into shape
Shape it up, get straight
Go forward, move ahead
Try to detect it, it's not too late
To whip it, into shape...
... to whip it, well, whip it good!
For you locals...
... get your buns out to TheTMWC.com for our unOFFICIAL World Championships on 11.7.23
The new jersey is an homage to Cafe de Columbia... since there isn't more than about 100' of pancake flat on this ride.
---
162.3
7.5 hrs
1 Rip On RaceDay Circuit
20 minutes recovery
60 minutes reading + Journaling
Todcast:
https://www.strava.com/athletes/10248
https://www.instagram.com/pedalindustries
AVOID TRIGGERING THIS HEART PROBLEM
FROM THE ANALS OF HEART MEDICINE, I bring you a serious issue. I've seen this in more than a few racers...
... myself included.
It's kinda scary,
and I don't like the feeling.
Maybe you've experienced it.
Last week, it really flared up...
... at first, the amount of hate mail was amusing.
From long, long, long unpuncuated and emotion laden communiques to my favorite from Joe, short and concise...
... You're an idiot!
I responded to everyone and shared several key points which had been overlooked. Most of us had a good laugh and got on with the day.
Why did this happen at all?
They were triggered.
By the post title.
Why does this matter?
Because being unable to control our emotions is the fastest way to lose a race...
- a winner would laugh it off and get the gold
- a loser gets offended and blows it
For example, I was told in no uncertain terms all the products some had purchased and enjoyed were going in the trash.
Now, imagine you had a major heart problem. You are of a certain political persuasion, the specialist who is uniquely qualified to save your life belongs to the opposite party...
... so you refuse the help you need.
You die,
over a difference of opinion.
Sad.
But, what if we are all dying of heart disease?
My favorite song in the wholewideworld was written by Longfellow, during the Civil War when his son was killed.
These chilling lyrics are still so true...
For hate is strong and mocks the songOf peace on Earth, good will to men
... fortunately, those lines are at the beginning not the end.
A few verses later, is hope...
Then rang the bells more loud and deepGod is not dead, nor doth He sleepThe wrong shall fail, the right prevailWith peace on Earth, good will to men
when the car gets too close,
the rider doesn't pull through,
a neighbor has a different opinion...
in love,
---
162.3
7.5 hrs
1 Rip On RaceDay Circuit
20 minutes recovery
60 minutes reading + Journaling
Todcast:
https://www.strava.com/athletes/10248
https://www.instagram.com/pedalindustries
DO WE NEED A POWER METER AND/OR A HR MONITOR FOR RACING?
I DIDN'T HAVE A POWER METER FOR A LONG TIME. Then, I had one on my MTB for about 18 months. Followed by 3 years without, until this summer...
... now I have 3 giving me all kinds of intel.
But, do we need one?
No.
Long answer,
maybe.
Reasons not to use a power meter:
- Cost
- Focus on wrong data
- Potentially useless training
Reasons to use a power meter:
- Training alone
- Immediate feedback vs the lag of a HR monitor
- Ability to know if we are actually improving our output.
Endurance racing situations where a power meter would be almost pointless?
Cross Country MTB, Cyclocross, Crit racing. These races almost always have such rapid changes of pace as to make the power meter useless.
- There is little to no time to be looking at the data screen.
- The efforts are often so violent that setting a power ceiling would be counter productive.
Endurance racing situations where a power meter could be gold?
- Time trialing
- Solo or small group break away...
... ideally, over very steady terrain.
Is a HR monitor helpful at all in racing?
Yes.
During the races with rapid changes in power needed, a HR monitor is great to give overall feedback on the amount of work being done by our bodies.
Do we really need the devices at all?
For training alone, I think they can be quite helpful for analyzing our efforts in terms of power and stress on the body.
- Low power, high HR could indicate illness or overall fatigue.
- High power, low HR could indicate superior fitness.
For racing, they are most useful for
- In race feedback
- Post race analysis
- Typically highest numbers are recorded and used for future training markers.
Are they absolutely necessary?
No.
Often, during the really intense XC and crit races, I'll put my computer in my back pocket to give 100% focus on the race dynamics. This requires racing on feel, a skill honed over time...
... which means a lot of our training must be race simulation.
It's not all about how our bodies feel.
But, the feel of the race.
- The energy of the mass of competitors
- Who the players are that day
- Which moves will work
- Who will get dropped
- Poor bike handlers
- Under fuelers
If we miss the key move, or get taken out...
... what point is of all that data?
---
Or, as the great Jim Morrison (kinda) sang Roadhouse Blues...
... Keep your hands on the bars and your eyes upon the race!
---
162.3
6.5 hrs
No Weights today
20 minutes recovery
120 minutes reading + Journaling
Todcast:
https://www.strava.com/athletes/10248
https://www.instagram.com/pedalindustries
THE HEROES OF THE SPORT, EVEN AN E-BIKER?
I CONNECTED WITH A LOT OF MY HEROES TODAY. All of them much braver than your average racer, scratch that...
... braver than 99% of riders.
Some blaze the trails with astonishing feats,
others give until there's no more to give.
Who are they, and what do they all have in common?
A few shoutouts from today...
- OG Doug Grant for founding the Good Dirt ride, a fantastic 50 mile XC untimed ride through our local trails that has raised 100s of 1000s of dollars for transportation starved Africans.
- The incredible Kurt Weimann who has masterfully taken over the reigns of said fundraising adventure.
- The Girlz Gone Riding group which consistently recruits, trains, assists, teaches, encourages, friendships girls who want to get into bike riding.
- Sir David Browning's efforts to coalesce all the local trail advocacy and maintenance groups via OCMTBA have been transformational in our county.
- Ross Bennet heads up what I believe is by far the largest high school mtb team in the county, and has done so for at least 10 years. Long after his kids graduated.
... and this knucklehead, who I love...
... the great Andrew Kemp, who introduced me to the insanity of Leadville 25 years ago, and had this to say about my stupidlight XC MTB race bike...
That's for exercise, this is for the party...
... pointing to his spiffy e-bike.
Every single one of these boys and girls loves to ride, and more importantly...
... will do whatever it takes to make sure you have fun on two wheels.
We all feel that way,
these cats just do it at a super high level...
... give way, way, way more than they take.
---
163.1
6.5 hrs
No Weights today
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
WHY I LOVE LEADING A QUIET LIFE OF....
I'VE READ WALDEN POND numerous times. More than any quote, I remember the raw feeling of wanting to be alone with nature, and few visitors. It didn't inspire me, as much as...
... tug at my core.
Thoreau's observed horror of living like the masses...
... a quiet life of desperation...
terrified me.
I would venture on my own.
Against the grain,
my path.
Work.
Nature.
Solitude.
It is easy to see the allure of a long bike ride, with a few core friends...
... and the call of a solo ascent up a long, desolate single track.
To summit,
with the sun as companion.
We are the few...
... living a life of silent perspiration.
I was thinking about that today as I quickly staged and shot numerous photos for our website.
All the time and thought that went into the first products...
... and the beauty and craftsmanship we produce right here in the USA.
That's also my kind of perspiration.
For example, these special bags for Triathletes to set up at each transition area. My dear friend Will Howard was an exceptional Ironman competitor and helped me with these bags and the labeling. Then Noel and I worked on beautiful color options... this is Brick.
Before you skip away, you should know something...
... I'm also sweating something else.
For this first time in 5 years, our costs have risen to the point where we are going to have some price adjustments starting 10/9...
... so, you're thinking about getting something for someone awesome for the holidays, now's a great time.
---
162.3
7 hrs
No Weights today
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
DO YOU HATE THE HOLIDAYS AS MUCH AS I DO?
LET'S BE HONEST, blubber season is fast approaching. It kicks off with Halloween, builds up steam with Thanksgiving, and the Holiday Season...
... just steamrolls most of us.
And, why not?
- The sugar addiction is reignited, rendering us powerless
- The food is so deliciously comfy
- Jan 1 we'll be good again
I'll tell you why not...
... Because it's a bunch of bs we don't need!
Look, my fine lycracovered athlete, I don't really hate the holidays...
... I hate how it ruins so many of my friends and family.
What are we gonna do about it?
- Cut out all sugar now, crush that wicked addiction
- Dress warm so your body doesn't need blubber
- Ingrain the twoaday workout
- Eat more protein
But, I can't live without sugar?
Suck it up and give it up, for good!
Does dressing warm really help?
Yes. On the bike, should be easy. Off the bike, is where it's easy to underdress. Don't worry, all your fans will still know your athletic freak you are without seeing your shinyshaven legs.
Twoaday workouts?
Yes, definitely. And, easy to do. Take 15-20 minutes, the time you spend on the toilet play games (I like chess.com), and do your pull ups, push ups, squats etc.
More protein?
Probably, a lot more than you think. Shoot for 1 gram for every pound you weigh.
Do you promise it will work?
Heck yes!
Here's why.
- You are going to enter the blubber season a lean, mean fatburning machine.
- You will get your protein knocked out by dinner time.
- Enjoy a few "guilty" calories without blubbering up.
Andddddddddd... drumroll please.....
... you'll enter Jan 1 at or close to your race weight.
Want a little extra motivation?
Start planning 2024 like a pro, now.
---
164
7.5 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
THIS WILL NOT MAKE YOU FASTER
ON THE LONG LIST OF THINGS that will not make you faster is one of my favorites. I'm such a sucker for marketing that I fall for these things...
... all the time.
Here's the thing...
... they also might make you faster.
Looking back, I can only laugh at the silliness.
Bro, you really need a ti bolt kit.
Really?
Oh yeah, so much lighter.
The idea that something that saves about as much weight as...
... a well baked booger.
Is.
Ludicrous.
You'd never fall for that, right?
But, I do.
Here's why?
- If it makes me feel faster, I'm probably gonna ride faster.
- Marginal gains, is actually a thing.
- See #1.
I could have just said, The placebo effect.
However, it's the compounding of the effect in tandem with marginal gains...
... where things can multiply.
If I believe the...
- bolt kit
- toe straps
- sock height
... and all the other incremental nonsense.
It's gonna work.
My potential hasn't really changed but my belief...
... will have me accessing every milligram of what I've got.
---
164
7.5 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
WHY E-BIKES SUCK
E-BIKES. What are they good for? Nothing. Absolutely, nothing. Really? I'm really gonna go there?
Oh, yes!
As if we aren't already slothful enough...
... as a people, we outsource everything.
Even our workouts.
Why pedal when you can have a motor do it for you?
Why create when AI can do it for you?
Why do anything for that matter?
But, it's not the bikes' fault.
Like annoying dogs...
... the owners are to blame.
E-bikes could be great tools for transportation,
and a lot of fun.
But, like the clueless dog owners, e-bike riders...
- destroy the local dirt trails
- obliterate the normal pace of a paved trail
- are ridden no-hands, while owner stares at phone
- have a huge chunk of huge people out thinking they are exercising
... if that bothers you,
if you're mad about this...
... you just might be an overdressed,
underexercized,
e-biker.
(Unless your body is somehow broken.)
---
162.3
7 hrs
Push Ups and Pull Ups
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
THE MYSTERY OF MASSIVE
IT'S NOT A MYSTERY. In fact, it is so painfully obvious that sometimes I wonder why any of it is surprising at all...
... the results are just math.
The formula is simple.
Time X Effort = Results
No secret there.
What is secret,
is our dedication...
... how much time and how strong of an effort we are willing to put in.
The answer shows up on raceday,
at the big group ride,
or a stab at a PR.
Where most people get it completely wrong is by...
... wildly underestimating what it takes to be great.
===
Can you believe I've spent over 200 hours on this already?
---
163.4 (I seem to have plateaued)
7 hrs
1 Rip On RaceDay Circuit
20 minutes recovery
90 minutes reading + Journaling
Todcast:
https://www.strava.com/athletes/10248
https://www.instagram.com/pedalindustries
SO MANY VOTERS TO CONTEND WITH
BATTLING THROUGH ANY RACECOURSE, there are seemingly endless barriers. It all starts when the gun goes off and our meticulous plans are...
... almost immediately trashed.
The stinking voters!
Who?
The...
- weather
- competitors
- terrain
- equipment
- our bodies
- our minds
... and more, all get a vote in how it's going to go down.
As any leader can attest,
it's hard to keep the voters in line...
... which is what makes it so rewarding,
when things go as we'd hoped.
I heard a great observation today...
Our losses don't define us,
they refine us.
...
By the way, one of the reasons I love stage races is there are more opportunities...
... with each stage generally favoring a slightly different type of racer.
My friends at The Cactus Cup, a 3-day mountain bike stage race, which is one of my all time favorites, extended us all a promo code to save 10%.
The code is pedalposse10.
I hope to see ya out there.
---
163.4
7 hrs
Push Ups and Pull Ups
20 minutes recovery
120 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
HOW WE DO THE OFF SEASON
AS WE GLIDE INTO FALL, things are winding down around here. There are still races. More often they turn into get togethers and parties...
... like today.
We can be a little nuts around here during the season.
My pals all work bigboy careers, raise families...
... and train alone most days.
Time is short,
precious.
So, when we all meet up,
on the the weekends,
things heat up fast.
Not today.
Well, mostly not today.
We gathered,
we rode fairly easy and talked,
then let it all hang out on the downhills.
Which means we had a lot of fun,
and all smashed a ton of PRs,
ripping the descents.
You can take the race
out of the ride...
... but, it's hard to avoid the joy
of snagging PRs.
PRs > KOMs
If you get that...
... and wanna help us share the message...
... use this promo code: LOVE2RACE,
and save 20%.
https://pedalindustries.com/collections/among-the-wolves-collection
Code expires in 5 days.
---
162.4
7 hrs
No weights today
10 minutes recovery
15 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
HATERS AND LOVERS
ON A PLEASANT SATURDAY MORNING, a week ago, I was enjoying an easy ride with Surfergirl. Matching her pace up a rather challenging climb...
... minding my own business.
We passed a dude...
... Racing is for losers!
Is he joking?
A friend?
Or...
... was it the very sexy Among The Wolves kit, which is smattered with a few of our favorite phrases.
Should I engage?
Yes, it sure is.
No really, racing is totally for losers. Everybody loses, except one person.
Okay...
Nope, not joking.
Just hating.
We rode on.
But, it bugged me a bit.
Is racing for losers?
Yes,
for sure.
If you're there solely to win,
if you just gotta have that golden trinket.
However, if you are there to be pushed,
be inspired by other great athletes,
see how deep you can dig,
you're a winner.
Every time.
And...
... if you dig this kit,
and wanna help me share that message...
... use this promo code: LOVE2RACE,
and save 20%.
https://pedalindustries.com/collections/among-the-wolves-collection
Code expires in 5 days.
---
161.8
8 hrs
Rip On RaceDay Circuit + extra stuff
20 minutes recovery
45 minutes reading + Journaling
Todcast:
https://www.strava.com/athletes/10248
https://www.instagram.com/pedalindustries
WHERE IS DOES GRAVEL GO FROM HERE?
I ONLY HAVE ONE QUESTION REGARDING GRAVEL RACING. It's not where does it go from here, it's just gonna keep getting more and more pro. Which is fine, I'm actually excited...
... because it's real racing now.
But, that's not how we got here.
And, not how we got MTB racing going.
Or, BMX for that matter.
MTB racing exploded because it was fun,
and different,
and new.
Then, it got kinda organized and whole ton of money poured in. When that happened...
... USAC scooped it up.
NORBA, the golden goose, was killed.
Today, MTB racing is a shell of what it was. It's still super fun. Still requires superior fitness, and insane bike handling skills...
... but, it ain't NORBA.
So, Gravel... what's it gonna be?
- Standardization
- Championships
- Medals
- Rules
Can we have that, and still keep it fun and fresh and...
... most importantly,
inviting and socially vibrant?
I don't know.
When the real racers show up,
breathing fire,
elbows out...
... I just don't know.
My question isn't where is gravel going, but...
... are we at the high water mark for participation?
Will the racers
push the riders and enthusiasts
onto the next, new, greatest thing ever?
Probably if...
- It stays mass start
- Racers staged by ability
- Everybody rides the same route
... the after party rocks.
Besides, gravel bikes are just a lot more fun to ride than road bikes.
---
163.4
7 hrs
Pull Ups, Push Ups, Split Squats, Nordics
20 minutes recovery
45 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
ARE YOU A MINIMALIST?
IT'S HARD NOT TO BE A MINIMALIST. Minimalism is everywhere. It's popular, trending, and threatening to take over its opposite. The scream for the least...
... is a siren song.
Heck, I hired a coach once because I wanted to train less.
Loser
thinking.
Like cramming for a test,
and learning nothing.
Speeding,
the least amount of law breaking to not get caught.
Minimum wage thinking,
do the least amount of work and not get fired.
The opposite is Essentialism,
giving and doing everything for what is important.
There is the gold,
the podium,
PRs.
Funnily enough,
my coach is constantly throttling me back...
... asking me to do less.
We aren't minimalists,
we are essentialists.
Hanging out with our kind...
- Eating
- Training
- Sleeping
- Studying
- Meditating
... like champions.
All in,
on all that matters...
... asking, What is the most I can do?
---
163.6
8 hrs
Full Rip On RaceDay Circuit + Extra Pull Ups and Push UPs
20 minutes recovery
60 minutes reading + Journaling
Todcast:
https://www.strava.com/athletes/10248
https://www.instagram.com/pedalindustries
C'MON ROOKIE episode 1 + BONUS: P = F x V
AT 8:00PM, I started getting the gear together the 5:35 roll out. Going over the bike, I noticed the rear tire tread was shot. Time to replace it. Off with the old, on with the new...
... bike is ready.
Right?
I mean, if a new tire is on...
... everything else must be good.
Just as we're showing up to meet the group for our weekly social ride my shifting is weird.
Unresponsive.
Then, responsive.
Hmmmmmm
Mind you, I always check all of my batteries the night before each ride.
- Computer
- Shifters
- Derailleurs
Always.
It's so easy.
Tap 'em,
they light up.
Green for go.
Red for replace.
Except this time,
when I was rushing to swap the tire.
You'll never need to know this, because you are smarter than me, but if you are ever on a ride and your SRAM shifting starts misbehaving it is probably because your shifter or derailleur batteries are dying...
- Tap the shifters, check the lights.
- If red, acknowledge the issue on your computer - my Wahoo asked me to confirm I knew they were low.
- You have a lot of shifts left.
... that was all new to me.
At first, I panicked a bit and just tried to shift a lot less so I could finish the ride. This left me grinding and spinning a lot.
However, once I confirmed, the shifting returned to normal and I rode hard for 2 more hours.
No prob.
BONUS -> P = F x V
Reader, and smart dude, John Jonas, had a comment on my post regarding cadence.
It's simple physics dude.
How so?
Power is a function of Force multiplied by Velocity. If you spin faster (Velocity) with the same pedal Force you generate more Power.
Ahhhhh
So, it's not just my Broscience intuition...
... it's actually science.
In fact, today, once I got the battery/shifting sorted out I noticed on the hardest parts of the ride...
... my sweetspot RPMs were closer to 110.
John also confirms this.
Most people can't produce power because they don't have a smooth pedal stroke. They aren't applying force all the way around. You probably do that becuase of so many years of riding.
If at any point you feel like your'e pushing on the pedals, you're doing it wrong... pushing against the crank vs with the complete pedal stroke.
I use to push harder when I wanted to go faster. Now I often think...
... efficient, efficient, efficient.
To which I'll add...
... The updated Rip On RaceDay Challenge dramatically improves pedal stroke.
Key exercises:
- The sled
- Nordics
- Heel raise
- Toe raise
---
164
8.25 hrs
Full Rip On RaceDay Circuit
20 minutes recovery
60 minutes reading + Journaling
Todcast:
https://www.strava.com/athletes/10248
https://www.instagram.com/pedalindustries
HOW TO SURVIVE THE SLOW SEASON
SEPTEMBER IS MY SLOWEST MONTH. And this one is a doozie. From bailing on my own A race plans, to slogging through setting up the 4th quarter promotional calendar...
... this has been such a battle.
Then, today I remembered the cure.
Measure backwards,
as outlined in 10x is Easier Than 2x.
Rather than focus on the predictable sales drop,
the missed A race opportunity...
... and the accompanying Chicken Little blues,
I scanned the year to date.
- YTD Sales up 7%
- My work team, insanely better
- Our apparel offering, about to launch beautiful updates
- Our children all moved back to within a 35 minute drive
- The racing results have been outstanding, best year ever
Am I bugged...
we haven't 10x'd the biz?
gone to the last A race of my season?
navigating the cash crunch of the sales cycle, again?
... yes, 100%.
Glass halfempty is my kryptonite.
But,
measuring backwards,
seeing how much has been accomplished,
is an amazing way to kick myself in the lycra.
---
164
8.25 hrs
Full Rip On RaceDay Circuit + extra pushups and pullups
20 minutes recovery
600 minutes reading + Journaling
Todcast:
https://www.strava.com/athletes/10248
https://www.instagram.com/pedalindustries
REAL POWER MAKING IS MADE WITH...
AS I DIVE DEEPER into power meter training I'm noticing a piece of data I haven't paid attention to for years. I figured my cadence is about 85-90...
... and didn't care much about it.
All that has changed.
Because now I have a data point,
and the accompanying insight.
The higher my cadence, the better my power.
It makes sense,
and I'll prove my case in a moment.
First, here's my discovery.
When putting out a certain amount of power, say 250 watts. It is much easier around 98-104 RPMs. My heart rate is lower, too.
I never would have figured this out with out watching my power and my rpms.
Is this true for everybody?
I don't know, but consider this...
... how much faster can you sprint when your cadence is high vs low?
Is that proof?
I think it is.
Here's a thing that bugs me...
... Greg LeMond poopooing the modern generation's high cadence riding.
We never rode like that, they must be on something.
Yeah Greg, they have learned way more about their bodies because they have massive amounts of data unavailable 40+ years ago.
Which brings up the Todcast I did with Tom Danielson.
Tom, I'm guessing you learn all kinds of cutting-edge training when you join a big pro team.
Not really, the teams don't really offer all that much in terms of training. Each racer has to have their own coach and program.
What does that mean for us enthusiasts?
Same thing as always...
... if it's to be, it's up to me...
... to figure it out.
Read the books,
watch the videos,
hire the top coaches,
join the groups and forums.
The next step in this RPM breakthrough is setting up the perfect gearing so I can be in my sweetspot all the time.
Stay tuned,
I definitely have something I'm going to be working on.
---
163.4
8ish hrs
Push Ups and Pull Ups
20 minutes recovery
120 minutes reading + Journaling
Todcast:
https://www.strava.com/athletes/10248
https://www.instagram.com/pedalindustries
REMCO IS A BAD ACTOR
THE BIGGEST WEAKNESS REMCO HAS is that it has all come so fast, and so easy. He goes from teenage soccer phenom, to pro cyclist in a season...
... and punking the best in the world in short order.
But, he missed something grand today even though he unwittingly set it up perfectly a few days prior.
He should have won another stage win,
after another day dragging a bunch of riders around the course.
He's won twice at this year's Vuelta doing just that,
dropping everybody and soloing in.
He also lost twice,
pulling too much and paying for it.
So, everybody knows he's a beast,
they also know he can over do it and be beaten.
Which brings up the acting,
something he's never had to do because he's so darn good.
IMHO, today was a day to bring out the acting skills.
For mortals and pros,
acting is just another skill in our quiver.
Think of the great Mohammed Ali's
rope-a-dop.
Our version...
I'd pull if I could...
Oh, I'm cramping...
Sorry guys, I'm gassed...
All of that can be communicated...
verbally
facial expressions
and the all power body language
... it's easy,
should be practiced
and used judiciously.
Unfortunately, Remco is probably still too proud,
overconfident.
I can't blame him.
But, that's what I woulda done.
---
162.8
8.2 hrs
Push Ups and Pull Ups
20 minutes recovery
60 minutes reading + Journaling
Todcast:
https://www.strava.com/athletes/10248
https://www.instagram.com/pedalindustries
TIME FOR SECRET TRAINING
I LIKE THE IDEA OF SECRET TRAINING. A lot. Like Rocky pounding sides of beef in a giant meat freezer, doing the training solo...
... the weird stuff few are willing to do.
If you have 3 things...
... It's romantic,
and can lead to massive performance gains.
First.
A chip on your shoulder,
considered a chump,
not a champ.
Second.
A shot at the title,
at setting things right,
knocking out the feared competitor.
Third.
Hope.
That's the magic formula:
- A chip on the shoulder
- A shot at the title
- And, hope.
But, who has that?
Sure, maybe a wish to wreak revenge on some rando racer can be conjured up. Given enough time, we can all gain some hope...
... but a title?
So, how do we do it?
How do we tap into that 3-step formula to being insanely ready to Rip On RaceDay?
Here's my plan.
I'm going to shoot for PRing a local climb. It's a big one, and takes me just over an hour...
... can I crack an hour?
Most of the fast guys around here can go, or have gone, sub-60 minutes...
... that's the chip on my shoulder.
Setting the PR would be beyond epic...
... that's the title I want.
Knowing I'm about to start doing the weird stuff, like actually using a power meter in my training...
... that's the hope.
Oh, there's one more thing...
... a date.
I'm shooting for late February, right before my A races.
This Week's Featured Product
- Doesn't leak
- Surprisingly light
- Massive flow when squeezed
$12 for 2 bottles,
free shipping,
click here.
---
162.2
8.2 hrs
Pull Ups Push Ups Squats Nordics
20 minutes recovery
60 minutes reading + Journaling
Podcast:
https://www.strava.com/athletes/10248
https://www.instagram.com/pedalindustries
FAILURE TURNS ME ON
IF WE HADN'T ALREADY FAILED TWICE LAST YEAR, I wouldn't be nearly as fired up as I am about next month's adventure. Will we fail again...
... is it just an impossible ride?
Should you do it?
No.
It's way too hard, way too long.
You probably wouldn't make it.
You think you can ride 130 miles in a day...
... over mixed surfaces?
15000+ feet of climbing should shock you into reality...
... the final 2000' up a steep and sandy jeep trail.
Seems doable still?
What about a narrow ribbon of single track cut into the side of a cliff?
Leaving in the dark is easy,
does finishing after dark freak you out?
How will you carry all the food and water needed between only 2 stops?
Where are you going to find someone crazy enough to do it with you?
You'll definitely want, and probably need a buddy. We leave on time, and we don't wait.
Are you good at navigating unknown territory?
Can you fix a likely broken bike?
Still in?
Well, don't say I didn't warn you!
We are a month out.
October 14, 2023
Starting at the shoreline of Dana Point...
... riding on paved roads, gravel roads, degraded and abandoned roads, miles and miles of paved bike trail, a good chunk of single track...
... finishing in the mountains at Big Bear.
Check it out: https://pedalindustries.com/collections/surf-n-summit
---
162.8
8 hrs
Pull Ups Push Ups Squats Nordics
20 minutes recovery
60 minutes reading + Journaling
Podcast:
https://www.strava.com/athletes/10248
https://www.instagram.com/pedalindustries
DROP ANCHOR OR DROP BALLAST?
IT'S AN UPHILL BATTLE. Somewhere up ahead is the finish line, in the mist and the clouds. I'm so close to smashing my PR...
... the legs and lungs are burrrrrrrning!
I've done this climb many times.
9 miles up.
3300' of elevation gain
There is only one choice to make...
- drop anchor, and quit trying
- drop ballast, and get better
... and it's not an easy decision to make.
Because, the goal has haunted me for years.
To break 1 hour,
up.
To break 1.5 hours,
up and down.
Which begs the questions...
- What is holding me back?
- What can I eliminate?
... there is always something we can ditch to go further,
faster.
---
162.8
8 hrs
1 Rip On RaceDay Circuit + Push Ups Pull Ups and Squats
20 minutes recovery
60 minutes reading + Journaling
Podcast:
https://www.strava.com/athletes/10248
https://www.instagram.com/pedalindustries
... FEW THERE BE THAT FIND IT.
I HAD AN EXCITING CALL TODAY. A first-timer, who had just completed his longest ride ever, The MS Ride. He'd done 30 miles...
... and was already looking forward to next year.
What could I tell this oakley-eyed young buck?
I could quote a wise man who spoke the truth about how to be a successful rider and racer.
So I will.
But, before I share the quote let's give it some context because this enlightened being first laid out all the do's and don'ts for his followers on a mountain top...
... commandments, if you will.
Thou shalt:
- Ride hard twice a week, easy the rest of days
- Eat whole foods
- Lift heavy weights daily
- Get plenty of sleep
- Do 1-legged drills
- Weigh in every morning
- Read wisdom daily
- Journal daily
- Drink enough
Thou shalt avoid:
- Bonking
- Alcohol
- Bread
- Soda
- Sugar
What the teacher was laying out for the wouldbe racers was how to build a strong foundation, on rock vs sand.
He summed it all up with this...
Wide is the road which leads to destruction and narrow is the way which leads to PRs and Podiums.
Few understood the advice, or heeded the commandments.
Instead, they did their own thing.
- Trained as hard as they wanted, whenever they wanted
- Ate good some days, cheated the diet like mad other days
- Had good lungs, but zero strength and weak bones
- Lived in a sleep-deprived fog and poor recovery haze
- Pedaled in squares
- Continually expanded their spandex
- Atrophied their brains and spirits with social media
- Failed to explore their inner genius
- Were constantly dehydrated
We can wander the broad roads...
... or we can take the sage advice of the narrow path...
... they take the same amount of time
and render dramatically different results.
---
162.8
6.5 (back to morning rides, gonna be painful transistion)
Push Ups Pull Ups and Squats
20 minutes recovery
60 minutes reading + Journaling
Podcast:
https://www.strava.com/athletes/10248
https://www.instagram.com/pedalindustries
... KNOW WHEN TO FOLD 'EM
IT WAS AN 'A' RACE. I'd planned it for months, years actually. Racing Marathon Nats was, and still is, something I've always wanted to do...
... then why was I depressed?
From the moment I paid for the AirBNB and race registration, a dark cloud blocked my normally sunny disposition.
Something wasn't right,
and I knew it.
Once I made the decision to cancel,
the cloud lifted.
Why?
Because I was forcing it. (see below)
Truth be told,
the timing was not good,
the travel and time away daunting.
On top of that, there are other pressing issues that are significantly more important in my personal life that I want to care for.
Was I afraid to race Tinker Juarez and the rest of the ageless studs who line up?
Were the challenges of racing over roots and ruts vs rocks and dust too much?
Did the prospect of not overcoming a cold in time concern me?
Heck no!
I love that stuff.
Give me the best, most difficult...
... so I can be schooled!
So, what now?
It's early September,
a third of the year is left to play...
... and I'm in great shape.
Nothing is next.
The whole point of racing is...
... being in great shape, for life.
---
A note about Forcing It. One of my many grandfathers (bonus of divorced parents) taught me something. He was a gentle and kind human, who was also a lion in business.
The crescent wrench I was cranking on had slipped and started to strip a bolt.
Todd, don't force it.
But, I want it off (my bike wheel).
Well, step back. Get the right tool. Be smooth and gradual with your effort, and the bolt should loosen right up... might need a little WD-40.
---
163
7.5
1 Rip On RaceDay Circuit + more pull ups and push ups
20 minutes recovery
60 minutes reading + Journaling
Podcast:
https://www.strava.com/athletes/10248
https://www.instagram.com/pedalindustries
THE RACER WE FEED
THERE IS A BATTLE GOING ON INSIDE OF ME. A terrible fight between two racers. One is evil and weak and lazy, one is good and strong and determined. My grandson asked me who will win...
... The one I feed.
Is this true...?
The battle, yes.
The convo, not yet.
On the surface, I could tell you how this weekend I skipped the cookies, muffins, ice cream, and most of the chips. That's easy, because...
... I don't crave that junk any more.
I wasn't surprised to jump on the scale tonight and see things are where they should be, even after a funfilled 3 days with the whole family.
Which isn't really the point of my ripped off version of the Cherokee legend, about feeding the wolf.
The point is the racer we pay attention to will get stronger.
A long time ago,
over about a decade,
I'd packed on 30 lbs of blubber,
I was feeding an ex-racer who I hardly recognized.
When I decided it was time to course correct,
I cut out a picture of a favorite racer,
and pasted my head over his,
and taped to my mirror.
That simple act
was so powerful.
Everyday,
I'd see future me...
... and feed the good racer, accordingly.
---
164ish
7ish hrs
No strength training
20 minutes recovery
30 minutes reading + Journaling
Podcast:
https://www.strava.com/athletes/10248
https://www.instagram.com/pedalindustries
HOW DO YOU HANDLE IT?
TODAY'S VUELTA STAGE WAS NUTS. Remco make the break, and then goes off the front for hours. Hours! Before...
... crying?
Yesterday, he lost 30 minutes.
He lost his chance to be a repeat winner...
... total humiliation.
Some would have packed their bags,
come up with a faux illness.
Shift happens.
Plans go completely awry.
Remco's quote on twitter echoed my grandpappy's oft repeated advice...
... It's not the problem, it's how you handle it.
Why did he cry at the finish?
I can only guess...
- the pain of the massive effort
- the salvaging of the Vuelta by winning another stage
... but, I think it was really this.
To know, he had it in him to ride nearly solo for hours and claim 8 minutes back on the leaders, while everyone else is getting shelled out the back...
... that would truly hurt.
When tires are low,
the headwind strong,
and the plan totally fubar...
... we get up,
put our bibs on one leg at a time,
and ride like the wind, till we are free again.
Thanks for the reminder Remco,
I needed that.
---
164ish
7ish hrs
Push Ups, Squats
0 minutes recovery
90 minutes reading + Journaling
Podcast:
https://www.strava.com/athletes/10248
https://www.instagram.com/pedalindustries
THE 3 WAYS TO RIDE OUT OF A RUT
WHAT IS IT WITH RUTS? Some say they are graves with the ends kicked out. I'll tell ya this, when ripping some single track...
... a rut can put you on your lycra in not time.
Which brings up today's ride.
Surfergirl and I got up to Big Bear early, before the rest of the family.
After unloading, I shot out for a structured work out...
... at least that was the plan.
But, then I found myself on Skyline a beautiful fast and flowy trail that traces the highest ridge between Big Bear and the greater LA Basin.
Not a soul out there.
Just me.
Riding where I hadn't ridden for at least 5 years...
... the whole time I'm asking myself...
... Why aren't we up here once a month in when it's warm?
Ruts,
that's why.
Here's how people try to ride out of ruts:
- Ride in the rut and hope for the best
- Trying to ride up the side and out
- Bounce out
For me, the best solution is to bounce out.
If I want to exit on the left side of the rut, I will steer into the right side...
... to bounce off it and out the left side.
Which is what we are doing this weekend.
Bouncing out of our rut,
doing different.
---
163.9
7.5 ish hrs
Pull Ups Push UPs Squats
0 minutes recovery
30 minutes reading + Journaling
Podcast:
https://www.strava.com/athletes/10248
https://www.instagram.com/pedalindustries
IT'S TRADITION, BUT IT KINDA STINKS
ARE YOU WATCHING LA VUELTA A ESPANA? The three bicycle race around Spain has an American in the lead, and I'm think thinking...
... it's just such a shame.
Not that Sepp Kuss is leading.
That's super cool.
But, pro cycling kinda lags because there are only trade teams.
Not teams like we have in every other sport.
Therefore, there are no mega-dynasties like the...
- Yankees
- Celtics
- Patriots
... a team to root for year after year.
Now, that would be cool.
Right now, Sepp rides for the trade team Jumbo-Visma.
A super team,
born from Rabobank.
The previous sponsor.
It would just be so much cooler if these teams had decades and decades of history.
It's way cooler for Michael Jordan to play all his years with Da' Bulls.
To build a legacy there.
The history,
legacy.
We can't change that now,
probably never.
But, we sure as heck can cheer for Sepp!
---
163.7
7.5 ish hrs
Pull Ups Push UPs Squats
0 minutes recovery
30 minutes reading + Journaling
Podcast:
https://www.strava.com/athletes/10248
https://www.instagram.com/pedalindustries
DEFLATION AND INFLATION
THERE IS AN OLD JOKE, about how many Masters racers it takes to fix a flat tire. And, no, it's not a joke about being old. It has to do with being...
... something entirely different.
On our ride yesterday, we experienced the rare flat.
It had been so long, we had to chip the rust off the old group protocol for when a flat happens.
- Do we stop?
- All of us?
- Do we help?
- How much?
- Do we wait?
- If so, how long?
- Can we ride super slow?
Concurrently, I was feeling quite flat yesterday...
... as well as the day before, and the day before that.
It happens.
From time to time, I get to deal with the old depression demon. Feeling like there is no air in my life.
Which brings me back to the joke.
How many masters racers does it take to fix a flat?
One, and the rest to watch and mock and laugh.
At least that's how it feels when you're trying to be efficient and quickly change a flat and too proud to ask for help.
The thing is,
just having one friend
do something as simple as...
- hold your bike
- fish out your tube or patch
- check inside the tire for glass
- get the pump or inflator ready to air up
- take your wheel off and help put it back on
... makes all the difference in the world.
Even if you don't want the help,
want to show how proficient you are...
... It is best to receive and to give help graciously ...
... if you want to inflate things back and get going.
---
163.9
7.2ish hrs
Full RaceDay circuit + short jog
20 minutes recovery
60 minutes reading + Journaling
Podcast:
https://www.strava.com/athletes/10248
https://www.instagram.com/pedalindustries
SPY MOVES
THERE ARE 3 TYPES OF BOOKS I ENJOY: business, spy fiction, and wisdom literature. Often, I'll read two or three simultaneously. However, one of them is more...
... applicable to racing.
For me, that's the spy novel.
They're all pretty much the same story...
- Smart spy
- Mission prep
- Dangerous situation
- Axe to grind with the enemy(s)
- Things look really bad until the tables turn
- Throw in some sort of romance for good measure
... and I am a sucker for a good page turner.
It's probably why I enjoy racing so much...
- Register
- Race prep
- Gun goes off
- Competitors self-identify
- Things get rowdy as miles go by
- A hill at the finish needs conquering
- Throw in some sort of podium or PR for good measure
... it's always astonishing how time is palpably different when racing.
It's all stats with Registration.
The bigger the race,
the more unsure the outcome,
the more likely to be beaten into submission,
the better the stories we can tell and the memories to last a lifetime.
Are you planning an A race for the Fall,
or already looking at next year?
---
163.5
7.5 hrs
Full RaceDay circuit + short jog
20 minutes recovery
60 minutes reading + Journaling
Podcast:
https://www.strava.com/athletes/10248
https://www.instagram.com/pedalindustries
WE DON'T SHARPEN THE SAW, WE...
FROM WHAT I CAN TELL FROM THE COURSE MAP and satellite view, the upcoming A race needs some specific training. No intervals, no huffinpuffin, no long climbs...
... something I haven't done enough of lately.
Off I went,
busting spider webs,
enjoying the sun rise across the hills.
I was in search of turns.
Lot's of 'em.
Sure, I've been riding off road a lot lately. However, much of that has been on the gravel bike and...
... railing turns with flat bars requires a different approach.
It is so easy to lose time in twistyturny single track.
We'll be racing two 19 mile laps, with an infinite amount of turns. Let's say there are 300 turns per lap. If I lose a half a second per turn, that's 150 seconds...
... well over 2 minutes each lap.
That's hard to make up.
What if I gain 150 seconds/lap?
Also, hard to make up...
... but not for me.
Fortunately, there is a great playground not too far from home.
Take a look.
Here are a few of the tricks to taking the turns fast...
- lean the bike early
- get on the side lugs
- play with tire pressure
- play with suspension settings
... these little things add up.
Because I was focused on the turns and riding at a low effort endurance pace, I also focused on my pedal stroke.
For racing offroad, especially MTB racing, keep the power down throughout the pedal stroke is key to cleaning the steep, loose, and rocky sections.
The great Stephen Covey, preached sharpening the saw before starting to cut.
For us, that means...
... sharpening the skills before starting to rip.
---
This is my favorite MTB cornering video
---
163.5
7 hrs
Quick RaceDay circuit
20 minutes recovery
60 minutes reading + Journaling
Podcast:
https://www.strava.com/athletes/10248
https://www.instagram.com/pedalindustries
THE AWKWARD PRICE OF GETTING GOOD
HAVE YOU GOT A REPUTATION YET? Have you put in enough time, spent enough cash, dedicated the energy to stand out? Do friends and family introduce you as...
... Oh, this is the bike rider, triathlete, runner who...
... accomplished a feat they can't fathom doing, ever.
Something we think of as easy, normal and a good sign of physical health...
... not a big deal, just fun and enjoyable.
Or, maybe it's the evergreen question...
Are you still riding, running, swimming?
... you'd think they'd know by now.
But, here's the question I really have,
Is it that we are out of balance?
Because, when I look back on the last 20 years, I'm significantly more satisfied with other accomplishments...
- We've raised a family
- Become grandparents
- Started a business from scratch
- Built a following of 11,000+ readers
- Taken care of aging parents
- Devoted time teaching youth
- Served those in need
- Put on the last legit road race in the county
... yet, somehow I'm still that nut who likes to ride and race bikes.
Which is exactly how I was introduced multiple times at a get together last night...
... awkward.
---
164.5
7.75 hrs
No strength training
20 minutes recovery
180 minutes reading + Journaling
Podcast:
https://www.strava.com/athletes/10248
https://www.instagram.com/pedalindustries
https://twitter.com/pedalindustries
https://www.youtube.com/@pedalindustries/featured
THE TRAINING IS DONE, THE STRATEGY ISN'T
A FEW IN THE ALLIANCE ARE DOING LOTOJA next weekend. The training is done, nothing to do now but taper, recover, travel, and...
... go over the strategy.
Here's how I did it,
and what I'd do different.
At just over 200 miles,
it is the longest sanctioned USAC race in the country.
Fueling is the biggest issue.
I'd have something solid for breakfast. Back in 2017, I started my day off with a can of sardines and half a can of black beans. Whatever you choose, I'd get some protein and fat in, along with calories.
Because of the altitude, I would stick with a 1 bottle/hour strategy. In that bottle, I've have 250-300 calories. Plus, I would eat something solid for another 150 calories. I'd stay away from gels, mainly because they don't do me right.
That's 400 calories an hour.
How to get the fuel in, and when.
You'll want a disposable feed bag with supplies to get you from stop to stop...
... toss your bottles and trash, and grab you bag without stopping (assuming you have support).
Beware.
There are multiple sections at each feed zone. Coordinate with your team, and be vigilant of knuckleheads coming in and out. Stupid place to crash, and it will happen...
... but not to you!
Load your bottles and pockets, toss bag responsibly.
My team met me at Montpelier, Afton and Alpine. I took neutral support at Wilson - liquid, I had food.
Now for pacing.
Ideally, you will never touch the front of the group until the finish line.
That's the dream,
it's not gonna happen.
Here's how it will likely go down.
Everyone will be all geeked up, and roll out fairly fast. Nobody will be feeling pain, because they are all ready and rested. Let the bunnies do their thing, stay in the top 15 riders...
... only go to the front if you are simply rolling through.
Spend no time up there.
Bunnies, bunnies, bunnies will do the work.
The first climb around Preston, will hurt a bit...
... because bunnies still be fresh.
Hang on, without killing yourself.
You'll want to be drafting over to the start of the Strawberry climb.
It's a long climb,
not as hard as it looks on the map.
Bunnies will blow,
go your pace,
push the top.
The drop to Montpelier is fun and fast,
you won't want to be alone and you
won't want to wait for slow climbers.
At this point, you pretty much know who you'll be riding with the rest of the day...
... except for one thing.
Those who skip the early calories are gonna start to suffer.
Not you!
Right?
With luck, you'll be with a good group,
have a working pace line,
and maybe a bunny.
Let that bunny work.
Clothing.
The start can be cold.
Tubesocks with toes cut out for your arms,
newspaper inside the jersey for chest,
are likely all you need.
Dispose of responsibly - Preston.
Make sure your team is carrying rain and cold weather gear.
It's high altitude and things change fast,
stay warm.
The only thing I would do different,
is familiarize myself with the competitors,
and not foul up the finish like I did here: https://pedalindustries.com/blogs/feed/lotoja-mocha-choca-lata-yaya
LoToJa is truly a oneofakind experience.
Highly recommend.
If you win this year, you'll be getting one of these RaceDay wallets... with a top secret code for a special RaceDay Bag™.
- 400 calories an hour
- Stay off the front
- Know thy enemy
---
163.8
7 hrs
PushUps, PullUps, Squats
20 minutes recovery
60 minutes reading + Journaling
Podcast:
https://www.strava.com/athletes/10248
https://www.instagram.com/pedalindustries
https://twitter.com/pedalindustries
https://www.youtube.com/@pedalindustries/featured
EVERYBODY WANTS TO QUIT?!
DOES THIS HAPPEN TO YOU? It happens to me. A race is getting close, training volume is up, schedule is crammed, body is tired...
... and I want to pull the plug.
Happened just this week.
Here I am 3 weeks out from my A race,
a bucket lister I've had for a longlong time,
and I'm thinking about potentially pulling the plug.
Why is that?
Better question...
... How often are we close to achieving the dream and we quit?
We're tired.
Unsure of the outcome.
Doubting we can pull it all together.
Another better question...
... When and why and how do we push forward?
Me.
I thought of you,
because I made a public declaration.
I looked at my giant calendar,
and saw the goal I'd written in red sharpie.
I palmed my custom raceday wallet,
considering all I'd put into making this happen.
I met up with the Alliance on zoom,
and the shame of even considering quitting gutted me.
If you're like me...
... I need reminders, accountability and support.
But, here's the thing.
It's normal to want to quit, have doubts, feel overwhelmed...
... which is why most people quit before,
right before, the breakthrough.
Don't be normal.
Be true!
---
163.9
7.5 hrs
PushUps, PullUps, Squats
20 minutes recovery
60 minutes reading + Journaling
Podcast:
https://www.strava.com/athletes/10248
https://www.instagram.com/pedalindustries
DISTILLING THE MISSION
ABOUT 7 YEARS AGO, I started blogging daily. Prior to that I wrote sporadically, for myself and made it into VeloNews and Competitor Magazine. I'd always ask myself when done...
... Does this make me want to ride my bike?
If it didn't,
I junked it.
Sometimes it would take me hours to write just a few paragraphs.
I got better,
faster.
Our mission has been upgraded,
refocussed.
The question I now ask myself is...
... Does this make me want to be true and rip?
I believe that being TRUE to what really matters
should come first and then,
we can Rip On RaceDay.
We have truing stands for our wheels because when they are out of round they are slow, and potential dangerous.
In the stand, we can check the tension of each spoke. Typically, one, or a few, have become loose and need to be tightened up. In the process, it's common to back the tension off as well.
Sometimes we can find our life spokes out of tension.
We might neglect a relationship
or skip the over life's spiritual and mystical elements
or overtighten on chasing more stuff for our might empire.
I've distilled for us,
to this...
... Be True AND Rip!
---
165
6.5 hrs
0 Strength
20 minutes recovery
60 minutes reading + Journaling
Podcast:
https://www.strava.com/athletes/10248
https://www.instagram.com/pedalindustries
HIDDEN BONUS OF THE GROUP RIDE
WE HAVE A LONG STANDING TRADITION. We don't wait for anyone, ever. If the ride starts at 630, few are there much earlier...
... no one is there at 6:30:01.
It's called respect.
Here's the bonus.
Knowing we are leaving on time, is a fantastic opportunity to practice race day.
- Prep
- Warm up
- Get to start
Which is great when things are normal.
But, shift happens.
Kids keep us up,
work is busy,
traffic.
More often than we'd like,
we are riding late...
- Prep
- No warm up
- Race to the start
... just like how many races commence.
We aren't doing ourselves any favors,
if we aren't prepared for the races,
which are full gas,
out the gate.
Sometimes, it's just good to throw the clothes on, grab the bottles, shove the glasses and helmet into place...
... get out the door,
pedal like heck.
---
Many, nearly all, off road races I do - MTB and Gravel - have staging corrals. It pays to get their early, to line up at the front. Even if I warm up, I'm gonna be standing 15-30 minutes before the gun sounds. I'm back and forth on if the warm up helps.
---
166.1
8 hrs
1 Rip On RaceDay Circuit
60 minutes recovery
60 minutes reading + Journaling
Podcast:
https://www.strava.com/athletes/10248
https://www.instagram.com/pedalindustries
WHAT SCARES MOST PEOPLE ABOUT RACING?
IT'S KINDA SAD WHEN YOU THINK ABOUT IT. For every one person that signs up for a race, there are thousands of riders who don't sign up. I think I know why...
... because they know.
What do they know?
A lot of things...
- themselves
- their abilities
- their schedules
... which they claim precludes their participation.
The truth is...
... racing is hard.
But, they know the real challenge isn't their desire, ability or schedule.
In fact, signing up is the easy part...
... finishing is what scares the shift out of them.
We are different,
completing what we start,
seeing it all the way through...
- planning
- training
- packing
- travel
- warming up
- jockeying for position
- and pushing hard till we cross the line.
... we are finishers.
---
I was going to leave it there, however it's worth asking the question...
... How can we encourage more people to have an A race?
---
165.6
7.75 hrs
1 Rip On RaceDay Circuit
20 minutes recovery
60 minutes reading + Journaling
Podcast:
https://www.strava.com/athletes/10248
https://www.instagram.com/pedalindustries
https://twitter.com/pedalindustries
https://www.youtube.com/@pedalindustries/featured
ONLY MY DIRECT COMPETITORS SHOULD DO THIS
AFTER 10 DAYS OF TRAVEL, I was looking forward to getting back into the routine. You know, the one that separates the wannabees...
... from the gottabees.
The Cowboy Strong stuff.
When traveling,
- push ups are easy to do
- pull ups if there is a local playground
- squats are weakly replaced with air squats
- and just plain for get doing the awesome nordics
I warmed up with some light jogging,
mixed with some side shuffles,
and jumping jacks.
Normal stuff.
The sled felt great, even with the legs still a little tender. Taking those big steps and pushing all the way through the ankle and foot was wonderful.
Shoulder presses were a little shaky towards the end.
I really feel when I skip the upper body stuff.
Squats. Sometimes, after a break, I'll drop down some lbs. Not today, and it was just fine.
Then, the nordics. I could feel the tension in my hammies. Did my 5 full reps, but something didn't feel rightw.
When I moved on to the box jump, and lowered myself to explode up...
... the right hammie was barking loud.
Dang.
Pulled muscle?
I wasn't sure, so I didn't even attempt the box.
The rest of the circuit was fine.
During a light, very light, spin this evening everything felt fine.
Still, it could have been a major set back...
... which is why I encourage all my direct competitors to skip the weights for months, then hit 'em hard...
... I need every advantage I can get.
I'm just kiddin',
be careful y'all.
Lift daily,
don't skip,
if you do, take it easy the first few days...
... because we gottabee strong to Rip On RaceDay!
---
165.1
8 hrs
1 Rip On RaceDay Circuit
20 minutes recovery
60 minutes reading + Journaling
Podcast:
https://www.strava.com/athletes/10248
https://www.instagram.com/pedalindustries
A FEW KEY TAKEAWAYS FROM BWR UT
THIS WAS MY SECOND BWR UT. I'd intended to do AZ in Feb, but it lined up with Tucson Bicycle Classic. I postponed to CA in Apr, but was too tired from Sea Otter...
... I wasn't intending to do UT.
But, I read about all the new single track.
Plus, the weather looked good.
And, it was paid for.
Did I get my money's worth?
I lined up a lot earlier, so I had a shot at hanging with the lead pack. To do this, get in the corral as soon as it opens, and be among the first 30 to get through the tunnel.
Not easy.
Once through the tunnel,
the dust was up,
rocks flying.
The pros started to push the pace,
I started sliding back.
A gap opened,
I didn't care.
We formed a second group, which included the Floyd Landis himself and a few pro women.
Racing across the gravel, we could still see the lead pack.
For some reason, they slowed a bit when they hit the pavement again and we were able to latch on.
Not only that, it was only mildly leg searing up the gentle drag before the left hand turn back onto gravel...
... and another 2 tunnels.
This was chaotic.
Everybody charging at 30+ to get to the tunnel first.
Rookies locking up the brakes,
before the dark abyss.
Now for the long straight, mostly smooth direct shot to the foothills west of town...
... where the rollers begin.
I was so happy to be there.
While everyone is still pumping adrenalin and trying to keep up...
... I drop anchor and go my pace.
I have a plan.
After the rollers is a some fast double track,
with rocks and ruts and sand.
Remembering my race a few years back,
I was sure I'd not only catch the stragglers,
but, I'd make up a ton of time and positions.
15-20 minutes later, we are through Aid 1 and I'm back with the Landis group and other strong riders...
... taking pulls and pushing hard.
This was really nice.
Roll through,
roll off.
The next section started with an abandoned trail to a raised cow gate. I made sure I was second through there.
We were gone.
From 15 riders,
down to about six.
My watts were around 250,
right at my ride all day limit.
The next major feature of the course was the new single track.
I love it.
The first bit was fast and flowy,
got held up a bit,
not too bad.
Grabbed a water bottle,
what I needed was a lot more calories.
The next section was quite technical for gravel bikes.
Moabstyle rock features with blue dots,
wood bridges over sand.
So fun.
The 45mm Terra Speeds were working great,
so was the 20mm of travel in the rear triangle.
Passed a ton more guys.
Onto the pavement back to town, I connected with one other rider from DC.
We were working well together,
we thought.
Then, two caught us from behind and were going so fast we almost didn't catch.
Here's the thing about BWR...
If you are a good descender
and good bike handler
you make up time.
When the strong roadies get back on the road,
they will reel you in.
Jump on.
Eventually, we got popped.
The big dude, who won 45+, was just too strong.
First to go was DC,
I was next,
then blue.
There was one more rough dirt section.
As I rolled onto the pavement I could see blue.
I tried to go by too fast for him to catch.
No luck, he caught on after a half a mile or so.
We swapped leading.
No one behind,
or in front.
My last race on this course, I got turned around and lost a 3-up sprint.
Not this time,
first up the curb onto the grass wins every time.
Here's what I know about the BWR UT:
- Get to the first tunnel up front
- The other tunnels, pray for the riders ahead to make it through
- The major, big group drafting is over at the rollers, settle in.
- Work on your descending and technical skills.
- Run the big tires, lowest pressure you dare (28 and 30 for me).
- For the Wafer, a hydration pack and 2 full bottles would be ideal.
About that nutrition.
Because the promoter is handing up pure water, no electrolytes, I believe it's probably best to carry enough liquid, laced with massive amounts of sugar and salt, to make it the entire distance.
I found it hard to eat during the last 90 minutes, which I needed to do since the bottles only had water. I tried, but it was just too fast and challenging to do easily.
Also, sometimes the heat and altitude mess with me. My breathing gets shallow, and not even drinking is appealing.
Which lead to the awful precramping feeling.
Fortunately, I had about 15 salt tablets on me and was munching them down like candy.
From that list above, I'd say the two biggest things I saw cost people time were...
... weak handling skills, and dehydration.
This kind of racing is a blast.
All the savviness of surfing a surging peloton,
with the romping, skidding and sliding of MTB riding.
For that reason, I believe the winners represent the most complete riders.
---
162.4
9 hrs
No strength work
20 minutes recovery
60 minutes reading + Journaling
Podcast:
https://www.strava.com/athletes/10248
https://www.instagram.com/pedalindustries
THE TRUTH AND THE RIP OF RACEDAY
HOW DO WE SCORE A RACE? At BWR, they have this massive wall of live results. It is easy to see how everybody finished...
... but, how did we really do?
Per the board, I had an insanely good day.
10th over all in the Wafer, and won my age group.
That's the truth of the matter,
or, the Truth Score.
The question I have for myself,
that all of us have for ourselves is...
... did we Rip?
Bare with me, I'm still working through this.
The Rip score is based on did we do all we could do,
and it's a lot more than did I ride as hard as I could.
Generally, that's a given
What I'm more curious about is,
Did we take care of everything so we could do our absolute best?
I scored my ride today a B+.
In the plus column:
Bike prep
Work squared away
Family on board
Race weight
Body ready, given it was a big training week
Objectives met
Made new friends
Cleaned all of the techy singletrack
In the minus column:
Poor choice of accommodations and poor sleep, no a/c
Poor nutrition last 90 minutes of race
I'm gong to dial this in during the coming weeks, and put some numbers to the metrics that matter most.
It's too easy to let the results determine how we think and feel about the outcome, when often they reflect very little of our accomplishments.
A good example is my pal Matt.
Normally, he does the full distance at BWR. This year he'd opted for the shorter Wafer, and was thrilled with his finish...
... because he finished strong after knee replacement.
Or, my friend Andrew.
I don't what his expectations were,
but it was clear as the skies were blue,
his wife enjoyed the day and he was happy she was there.
Or, Jessica who introduced herself to me.
She had caught all the way up to first place and was making the other girl struggle to hang on...
... only to get dropped on the final dirt section.
Why was that a win?
It was her first gravel race,
and she is excited about learning
new skills required to ride fast off road.
As far as I'm concerned,
those three racers,
ripped it up!
Tomorrow I'll be able to share some of the key take aways from today's race.
It's good to be home.
---
163ish
6.5 hrs
No strength work
0 minutes recovery
30 minutes reading + Journaling
Podcast:
https://www.strava.com/athletes/10248
https://www.instagram.com/pedalindustries
https://twitter.com/pedalindustries
https://www.youtube.com/@pedalindustries/featured
MY BWR PREP
AS FAR AS PREP GOES FOR TOMORROW'S RACE, I'd have to say I'm doing pretty good. Some things could be better...
... but the requisite goofy mustache is on point.
The rest, well...
- I got here late, only to be that guy who thought he registered but didn't.
- My taper was not the best - 10 hours and 10,000' of climbing this week.
- My tires - yeah, i'm stoked to see how the 45s romp off road
- Nutrition - just prepping bottles and food, 100 grams carbs/hr
- Helmet - opting for the slightly more aero Protone
- Kit - the new Among The Wolves design and updated pattern, etc
- Sleep - lastnights storm was like a rock concert in the van - not enough
- Work - worked too much today, not enough rest
- Friends - got lots of 'em here, can't wait to rub elbows.
- Waffles - the legendary pre-ride carbs are on my mind already.
What does all that mean?
It's been a heckuva week...
... tomorrow will perfectly top it off.
Good luck y'all!
---
163ish
7 hrs
No strength work
20 minutes recovery
60 minutes reading + Journaling
Podcast:
https://www.strava.com/athletes/10248
https://www.instagram.com/pedalindustries
THERE ARE NO DNF'S IN THIS RACE
EVERY RACE HAS RIDERS that DNF, DNS and DQ. It's inevitable. In fact, just last Saturday I saw a rider get DQ'd. And, you know what?...
... I wasn't the least bit sad he was disqualified.
Here's why.
At the Brian Head Odyssey the hand you a finishing card with your place and time on it.
Since I'd been keep track of who was around me when we started, and pretty darn sure of where I stood with my age group...
... I was somewhat shocked to see I'd finished 2nd.
For those of you keeping score at home, you already know I own the largest collection of 2nd place finishes in the world.
So, I wasn't shocked, shocked.
Just shocked that someone had passed me.
It seemed impossible.
But, then I got to thinking of the time I spent hunting down Benadryl at Aid 2; and a pump at Aid 3.
So, maybe.
But, it was 2nd by only a minute after nearly 6 hours of racing.
I'll be honest, it bugged me...
... not a little.
As we're about to get the podium he realizes he must have cut the course...
I might have cut the course?
Hmmm, well, I don't remember you passing me.
Yeah, I'm not sure.
Did you check your mileage?
40 miles.
Well, it is a 48 mile race and I did recored 47.9 miles.
But, that's not the point.
The point is that there are always racers who Did Not Finish, Did Not Start and DisQualified...
... except in one race.
I took lunch to a friend today.
He's recovering from surgery,
there have been complications,
jerk of a doctor told him he'll never ride again...
... terrible thing to say to an athlete.
And, I'd never bet against this total stud.
Then, I met another friend who let me know he'd just found out he has cancer...
... probably not a big deal, but might be a big deal.
Wouldn't bet against him either.
The world is so much better with these to pals o' mine.
Which brings up my point.
We will all finish the grandest race of all...
... none of us knows how far out our finish line is.
Race hard,
Do good,
Every
Day.
---
163ish
7.5 hrs
Push Ups
20 minutes recovery
60 minutes reading + Journaling
Podcast:
https://www.strava.com/athletes/10248
https://www.instagram.com/pedalindustries
https://twitter.com/pedalindustries
https://www.youtube.com/@pedalindustries/featured
THE PERFECT PLACE FOR BIKE RIDING
THERE WAS AN ARTICLE THAT CLAIMED the best trail is the one you ride the most because it has the most memories. I think that's mostly true...
... but, where is the best city?
For mountain biking, I still really love Park City, UT.
Today, for instance, we rode from town.
70% of the single track we rode
had been put in during
the last 2 summers.
This town is committed.
The thing I like about the riding up here is the lush vegetation and the many areas of dark, moist hero dirt.
Deer Valley is pioneered it all 20+ years ago,
The other resorts have all since joined,
running lifts all summer long.
For road, I'd have to say the best road riding I ever did was in France.
Long beautiful climbs, with recognizable names
and polite drivers.
For gravel, I have no idea yet.
But, in my dreams there are endless roads with no cars
connected by smooth, flowy single track,
with tall, giant trees,
and little dust.
If you've got a favorite, let us all know.
---
163ish
7.5 hrs
Push Ups
20 minutes recovery
60 minutes reading + Journaling
Podcast:
https://www.strava.com/athletes/10248
https://www.instagram.com/pedalindustries
HOW DO YOU KNOW YOUR TRAINING IS ON TRACK?
A FEW OF US RODE MY ALL TIME FAVORITE, the Alpine Loop in Utah. The main feature is a 9 mile climb, with corresponding descent. I prefer going from the American Fork side...
... then ripping the many twisty turns through the aspen trees on the way to Sundance.
I have some interesting data from today's adventure.
I've been riding this loop for decades.
The last two times on my gravel bike,
with gravel tires.
Last year, about 6 weeks out from Leadville.
This year, about a month out from Marathon Nationals.
Both times, with my younger and handsomer cousin who shares the same name as me.
Is it fair to use this as a fitness test?
Especially, since we were talking all the way up?
Should we consider his recent shattering of his PR at Leadville?
Yes, to all of the above.
Look at this.
It's safe to say,
my fitness is on track.
Scientific?
No.
Empowering?
Most definitely.
When we are deep in our training, it's important to find little nuggets like this...
... glimmers of hope.
Otherwise, it can seem like we're getting nowhere,
particularly in the months before the A race.
Questions of...
Is this working?
Is this worth it?
Am I on track?
Will this pay off?
... can be slayed,
by simply finding a nugget of proof,
bonus points when they come without trying.
The key is to acknowledge,
file away, and
keep riding.
This is why we stop at Sundance
Epically perfect day,
dodged the rain until last 3 miles.
---
163ish
7.5 hrs
No strength work today
10 minutes recovery
60 minutes reading + Journaling
Podcast:
https://www.strava.com/athletes/10248
https://www.instagram.com/pedalindustries
WHO DO YOU OWE?
GOT OUT ON THE GRAVEL BIKE IN UTAH TODAY with El Jefe. Now that he's retired, probably need to change that to El Flojo except...
... he's busy as ever, and doing insanely long races.
He took it easy on me today.
Here's the dill...
- El Jefe got me into gravel biking
- The Mocker (cause Tally mocks me relentlessly) got me into road
- Wood taught me how to sprint
- Garboon took me MTBing when the surf was dead
... each of these men made an impact on and off the bike.
I owe 'em,
big time.
Who do you owe?
By the way, when we hit the rocky sections and the single tracks, I was more impressed than ever with these Continental Terra Speeds.
I'm running the 45s now.
28lbs up front,
30 in back.
That's the set up I'm planning to roll at BWR Saturday.
I'm tempted to go a little lower on the pressure because I'm still not hitting the rims from time to time on the rough stuff...
... it's risky, though.
And, I'd rather hit the rocky sections at full speed vs gingerly like hot coal walker at a guru get away.
Oh, and who owes you?
---
163ish
8 hrs
No strength work today
10 minutes recovery
60 minutes reading + Journaling
Podcast:
https://www.strava.com/athletes/10248
https://www.instagram.com/pedalindustries
https://twitter.com/pedalindustries
https://www.youtube.com/@pedalindustries/featured
NO WAY WOULD I ATTEMPT THIS CLIMB!
WHEN YOU'RE FIT, nothing is really scary. I mean spiders and snakes and power outages can be, however not when a buddy says...
... Hey, let's climb the Grand Teton.
Unless you have a thing with heights.
Which I do.
So, I"m not even remotely tempted to join my bro-in-law this week on a 2-day ascent up the Grand Teton...
... at 14,000' high, with rain and high winds and 30 degree temps probable.
He's doing it,
because he's fit from ridin' and runnin'.
If it weren't for my fear of heights I'd do it, too.
It's just a fact, when you're fit you can say yes to almost anything anybody else is doing.
Which is the way whole point of the racey thing we do...
... to be fit, to do anything.
Sure, we might suffer a bit the next day because we worked some muscles differently.
But, rest assured.
We can do it.
Sometimes we think its about the podium, or finishers medal, or leader board.
It's not.
It's about being capable.
If you're capable or on the path to capable, check this out... if you like it, send me an email and if you can answer the secret question I'll get you a special code.
.
UTAH FRIENDS - I'm coming up, here's my schedule - hit me up if you want to join us.
Saturday 19th - Brian Head Endurance Race
Tuesday 22nd - Alpine Loop from AF side at 7:30, mandatory Sundance Cookie is on me.
Wednesday 23rd - Afternoon MTB Park City
Thursday 24th - Afternoon Heber Road Group Ride (tentative)
Friday 25th - openers in Park City time in the AM (tentative), some sorta dinner together in Cedar City
Saturday 26th - BWR
---
163.9
9 hrs
No strength work today
0 minutes recovery
90 minutes reading + Journaling
Podcast:
https://www.strava.com/athletes/10248
https://www.instagram.com/pedalindustries
https://twitter.com/pedalindustries
https://www.youtube.com/@pedalindustries/featured
STUNG BY BRIAN HEAD ODYSSEY
I FELT BAD FOR THE FATHER AND SON who pulled the plug at 6:30. Yes, it was raining. Yes, it was windy. Yes, it was still dark. I almost joined them...
... those two wouldn't be the only ones to DNS, or DNF.
It's wasn't that cold, 48.
The sun was rising,
the rain stopping.
At 7:08 we were off.
Straight up.
5 miles.
I wore a base layer and my KOM Jacket over a Camelbak to start. It seemed prudent to stay warm, and to have the jacket board should the rain return.
A note here about racing with power...
One of the benefits of racing with power is knowing exactly how hard you are working. As usual, the bunnies hopped ahead and stayed there for a mile or two, then paid the price of taking it out too fast.
Not me.
Rather than look at my HR to guide my effort I looked at power.
This was really helpful.
Since this was a 48 miles MTB race,
40 of it on twisty technical single track,
there was no need to chase the bunnies.
MTB racing is basically a mass start time trial.
That strategy wouldn't work on a road race where the speeds are much higher and we must do all we can to stay with the group, in the draft.
... power is a good way to throttle the effort.
For the record, this is a very proper mountain bike course.
Long climbs,
Long, challenging downhills.
We don't have that at home.
To stand and throw the bike around corners, off jumps and over rocks on a 40 minute downhill takes a different kind of effort...
... I'd never wanted a longer travel bike more.
That's when the wasp stung me on the right corner of my mouth, on the lip.
I hit it hard.
So hard, it hurt more than the sting.
In fact, I wasn't sure I was stung until my lip and cheek started to swell up - see pic above.
While I as debating whether or not I'd been stung, two more got me right above my sock...
... those hurt.
By the time I'm nearing the aid station that part of my mouth is blowing up and completely numb. Like I'd been given a shot of Novocain.
- It's difficult to close my mouth to drink
- Even harder to chew
Hoping I don't sound like a goof..
Does anybody have any Benadryl, anything for allergies?
Sure 'nuf, the medic does.
Perfect.
This was supposed to be a 4.5 hour race.
About 5 hours in, I felt sluggish.
It was the last leg and I was limping in.
Did I mention, I woke up at 3 am to the sound of what could only be a wounded bear sleeping above me? Frustrated, at 4, I went and slept in the van.
Took me 5:51:54.
9th overall,
1st in age.
If you're looking to do some epic riding in Brian Head, these trails are all great...
... make take 3 days vs 1.
Got a few compliments on the kit, check this out... if you like it, send me an email and if you can answer the secret question I'll get you a special code.
.
UTAH FRIENDS - I'm coming up, here's my schedule - hit me up if you want to join us.
Saturday 19th - Brian Head Endurance Race
Tuesday 22nd - Alpine Loop from AF side at 7:30, mandatory Sundance Cookie is on me.
Wednesday 23rd - Afternoon MTB Park City
Thursday 24th - Afternoon Heber Road Group Ride
Friday 25th - openers in Park City time in the AM, some sorta dinner together in Cedar City
Saturday 26th - BWR
---
164ish?
5 hrs
No strength work today
10 minutes recovery
30 minutes reading + Journaling
Podcast:
https://www.strava.com/athletes/10248
https://www.instagram.com/pedalindustries
HIGH PLAINS DRIFTER
I HIT IT FOR UTAH TODAY. Last second change of plans, starting with a 48 mile MTB race tomorrow at Brian Head...
... the top of the course is 11,000'.
Not Leadville,
a 1000' lower,
and 56 miles shorter.
A lot, lot more single track.
Really fun, flowy, bermy stuff through the Aspens.
Which is why I think it will take about 4.5 hours,
hopefully, a little less.
Can't wait!
How'd I get here?
Waking up at the crackodawn and driving 8 hours isn't ideal daybefore raceday prep.
Before doing the openers, and dinner, I decided to check into the AirBnB I'd opted for...
... it was billed as a resort.
Yes, a resort for junk stashed everywhere...
... even in the Shangre-la room.
$40/night,
in a small town,
on the hight plains of UT.
Yes, I could have stayed up at the Lodge in Brian Head, but...
... I figured 6000' was high enough in one day.
Here's the thing.
I love this little town of Parowan, with it's Main and Center Streets, tons of historical buildings...
... and, of course, The Parowan Cafe.
The openers were tougher than usual.
Lack of O2 for sure.
The afternoon squall brushed by,
cooling of the roads with a light drizzle.
Dinner at the Cafe was on par.
All in all, I'd say this day has been a 10.
I'll be in this kit tomorrow, check this out... if you like it, send me an email and if you can answer the secret question I'll get you a special code.
.
UTAH FRIENDS - I'm coming up, here's my schedule - hit me up if you want to join us.
Saturday 19th - Brian Head Endurance Race
Tuesday 22nd - Alpine Loop from AF side at 7:30, mandatory Sundance Cookie is on me.
Wednesday 23rd - Afternoon MTB Park City
Thursday 24th - Afternoon Heber Road Group Ride
Friday 25th - openers in Park City time in the AM, some sorta dinner together in Cedar City
Saturday 26th - BWR
---
164ish?
7 hrs
No strength work today
10 minutes recovery
30 minutes reading + Journaling
Podcast:
https://www.strava.com/athletes/10248
https://www.instagram.com/pedalindustries
ARE YOU A BUNNY OR A WOLF?
WE HAVE A BUNNY PROBLEM HERE. They're everywhere. And they are super funny. Darting across the paths and trails, hyperhopping in front us...
... what goes on in a bunny's brain?
Nature is such a good teacher.
If you're a hunter,
you can't be like a bunny.
Hopping off the front of the group,
racing up the first climb,
to the first corner.
Any bunny can tell ya,
you can't keep it up.
Eventually, the bunnies round here dart off to the side,
where I presume they collapse.
Not the wolves.
Wolves are hunters
they track, wait,
and pounce...
... for the kill!
That's how we need to race.
Let the bunnies do their thing.
It's entertaining,
and keeps the pace high.
Be the wolf.
Observant,
letting the race unfold,
figuring out who the players are...
... who's weak,
who's a bunny.
Then,
and only then,
we make our move.
When we know the kill is assured.
Does it always work?
No.
But...
... it's a helluvalot more fun than being a bunny.
If you're a wolf, check this out... if you like it, send me an email and if you can answer the secret question I'll get you a special code.
.
UTAH FRIENDS - I'm coming up, here's my schedule - hit me up if you want to join us.
Saturday 19th - Brian Head Endurance Race
Tuesday 22nd - Alpine Loop from AF side at 7:30, mandatory Sundance Cookie is on me.
Wednesday 23rd - Afternoon MTB Park City
Thursday 24th - Afternoon Heber Road Group Ride
Friday 25th - openers in Park City time in the AM, some sorta dinner together in Cedar City
Saturday 26th - BWR
---
164.9
7.25 hrs
PushUps and PullUps
20 minutes recovery
30 minutes reading + Journaling
Podcast:
https://www.strava.com/athletes/10248
https://www.instagram.com/pedalindustries
https://twitter.com/pedalindustries
https://www.youtube.com/@pedalindustries/featured
IT'S JUST 10 PERCENT?
I THINK I HAVE A PRETTY GOOD IDEA OF HOW MUCH DRAG is added with the 45mm tires on the gravel bike vs the 28s on my road bike. This includes...
... the less aero position of the dirt gobbler.
At 18-20 miles an hour, it's about 10% more drag.
About 20 watts.
I was sharing this with a fine young ripper on the group ride last night.
It's about 10%.
Oh, that's it.
Yes.
Not a big deal then.
If that was so, then why was I huffinNpuffin...
... and easily dispatched on the sprint?
Well, first off.
That's about 30 watts when we hit 27-32 miles an hour on the ride.
Which we do,
and wouldn't be a big deal,
if the ride itself wasn't 2+ hours.
Which reminds me of the sage advice I got at a seminar years ago...
... if you'll just save and wisely invest 10% you'll be filthy rich.
Too bad I didn't heed it.
But, I did heed something else, and it seems to be paying off the older I get.
We had this club in college called Goldbrickers. It was founded in 1917. We all memorized this unforgettable motto...
... There is always a better way!
That is something I'm constantly thinking about
family,
business,
training and racing...
... the things I care about the most.
Sure, it's only 10%...
... but it adds up.
---
164
7.5 hrs
PullUps PushUps Squats Nordics
20 minutes recovery
80 minutes reading + Journaling
Podcast:
https://www.strava.com/athletes/10248
https://www.instagram.com/pedalindustries
