KEVI BROUGHT UP A GOOD POINT.  We were geeking out over polarized training, the poles being Easy days and Hard days.  He's new to it, and keeps...

... riding too hard on the easy days.

Which ruins the system.

We can't ride truly hard,
if we aren't rested.

Then, he brought up a good point.

Maybe we shouldn't be riding hard at all?

What?
The horror!

He suggested a mental shift...

... from Hard to Fast.

I slept on it,
then this happened.

Tuesdays are my hard days, 
and I like to go hit it on our saucy group ride.

However, things today weren't as heated as I'd hoped...

• guys tired from going long on yesterday's holiday
• one of the hitters riding slow and shutting down attacks

... what to do when we want to ride hard and aren't being pushed?

That's where riding Fast came into play.

I did my little ol' best to keep the pace high, fast.

It didn't help the group's overall speed too much, 
still rather lethargic by our standards.

But, it got my lycracovered buns to the front more than I have been lately...

... because I committed to ride fast.

This carried on, after the group split up, for the hour it takes me to ride home.

Calling a ride or effort hard implies, I dunno, something negative-ish.

Fast can mean all kinds of things...

• average speed
• ripping up a climb
• all out for the final sprint

... how we apply Fast depends on the day's objective.

The two words, hard and fast, feel different...

... and I think that matters.

Personally, I'd prefer to be fast.

---

163.1
7.25 hrs sleep
PushUps and PullUps
20 minutes recovery 
30 minutes reading + Journaling 
95

WE ALL WANT TO DO MORE.  Accomplish more, win more, lose more, love more, read more, be more.  It might start with waking up early, not the time...

... how we spend those first 20-30 minutes matters.

For years, and I'm embarrassed to say this, first thing I'd do is head to the bathroom to take care of business, and...

... wind up playing Chess.com for 20 minutes.

I kidded myself that it was good in a multitude of ways.

Maybe.

There's good,
better,
best.

About a month ago I was challenged by a friend to change it up.

Quit...

• wasting time
• reading emails that need attention
• polluting my brain with social media

Start

• meditating
• stretching
• visualizing

At first it was odd,
going against years of (no my chess score didn't improve much) habit.

My new start involved stumbling downstairs,
laying on the couch and listening
to a recommended meditation.

Two weeks in, I decided to add stretching/yoga.

This was comical.

Reaching for my toes first thing in the morning,
no warm up.

I cold barely touch the top of my knees.

hahahaha...

Now, I'm able to do my more normal stretching routine as if I'd been active all day.

This is enlightening.

It didn't seem at all possible for me to be remotely flexible first thing.

As for the meditation, it could be

• silence
• something inspirational
• here's what I've been listening to

  Change Your Life in 18 Minutes - Guided Affirmation Meditation 

Is this the best thing ever, be all end all, amazing, incredible way to start the day?

It's working for me.

• muscles are warmed up and ready for my 15 minutes of pullups, pushups and squats
• brain is in a really good place to get after the day

Let us know what you think, or what how you wake up early(er).

---

163.2
7.75 hrs sleep
1 RaceDay Ready Circuit
20 minutes recovery 
120 minutes reading + Journaling 
92

THERE'S AN OLD ARGUMENT, and it goes back to the beginning of training and coaching...

... Should we train our strengths or our weaknesses?

It depends.

It's all about the race.

Are we competing in an event whose features align with our strengths?

Let's stop there, 
for a moment.

It's an important consideration.

If our strengths are going to be in play,
train 'em up.

Next question.

Should we focus on races that let our strengths shine?

It depends.

Are we looking to win or be challenged?

Not always the same thing.

While winning can be challenging, even when leaning heavily on our strengths...

... the most challenging races often ask more of us.

Then is the time to train our weaknesses or types of riding we aren't drawn to...

... and develop new skills,
which may turn to strengths.

As the great Tony Robbins says...

... Constant And Never-ending Improvement.

---

162.6
7.75 hrs sleep
No Strength Work
20 minutes recovery 
90 minutes reading + Journaling 
93

JUST WOKE UP.  Had an early start.  Rode crazy hard.  Got a fitness bump according to Training Peaks.  And now I'm wondering...

... Are you checking my segment out?

That's kinda personal.

I mean, I do it.

But, that don't give you license to creep on me.

Does it?

Joking aside.

4:02 showed up today.

He hadn't done this particular ride in years.

Smashed all his PRs.

He's different now that he's...

... officially 4:02 up The Wall segment.

Which is a crushing PR he posted this past Tuesday.

Used to be we'd smack this guy around.  
Shoot 'im out the back.
Bye-bye.

Not personal.

It's just the kinda fun lovin' crew we are most Tuesdays.

That ended,
when he changed.

How'd you do it?

Started riding to work a few days a week, 
eating a lot better,
dropped 20lbs.

That's it,
that simple?

I guess.

Result?

Taking us all to the shed most weeks.

To be clear,
his commute is like 100 miles round trip.

When it gets broken down like that,
kinda makes ya wonder what part of 4:02s hack...

... we can use for inspiration to make our own changes.

---

163.6
7.75 hrs sleep
No Strength Work
20 minutes recovery 
30 minutes reading + Journaling 
96

CAN WE HAVE TOO MUCH GEAR?  Is there an excess of anything? of a good thing? Just what is...

... the right amount of stuff?

I'm on the path to N - 1,
and it's freakin me out.

A superlight and aero frame for gravel racing is the cause.

If it works,
if I have 2 sets of wheels,
if I'm very nearly just as fast on the road
if I'm mostly just as comfortable riding gravel...

... I can see saying adios to my gravel and road bikes.

The idea of trading 2 bikes for a Frankenbike is intriguing.

Having less.

Simplifying.

Of course, the moment...

• the weather is dodgy
• I want max performance
• the Frankenbike goes down

... you know I'll be kickin' myself.

Yes, I know this is a firstworld problem and it could be metaphorical of nearly everything in our lives, but...

... that's the point.

How much is enough?

---

162
7.75 hrs sleep
PullUps PushUps Presses
20 minutes recovery 
90 minutes reading + Journaling 
92

IT'S WARMING UP A BIT, but still chilly in the weeeee hours.  Normally, I wear less and less as the sun rises earlier and earlier.  Not, lately...

... and I think not shivering matters.

I'm not wearing a parka,
still plenty aero.

Just a base layer,
arm warmers,
skull cap.

Yes, a jersey, too.

Keep your mind outta my mirror.

Anyway, what I've noticed is I seem to be riding better because of it.

Am I going against my longstanding tradition of...

... dress for the ride, not the roll out?

Not really.

It's more of a...

... dress for optimal body temp.

This is not intuitive to me.

I'm generally a less is more kinda athlete.

However, this seems to be a more is more.

Good thing, it's a snap to ditch the arm warmers and beanie. 

We make our base layers and skull caps out of the same wispy fabric on the front our jerseys.  The arm warmers are fleece-lined.

If you're having big temp swings this time of year,
it's worth experimenting with.

---

163.6
7.75 hrs sleep
1 Rip On RaceDay Circuit
20 minutes recovery 
90 minutes reading + Journaling 
92

WE'VE BEEN BINGING YOUTUBE LATELY, learning about all kinds of places to travel, inside scoops on trails we want to explore, the downlow on races...

... it's good, not great.

Watching and reading to learn is like watching someone ride a bike.

Nice.

To learn,
we've got to mount up.

Even that is tricky.

It's new.

The progress will be slow,
the failures many.

The best thing,
is to find someone who's done it.

Learn from them.

Ask questions

Attach to their hip,
and soak it all in.

What is said,
and unsaid.

That goes for anything we want to learn.

When it comes to racing...

... we're here to help.

RaceDay Rippers Network

Click that link,
join the community,
and ask lots of questions.

Being Shy = Being Slower Than You Could Be

THE MORNING WRECKING CREW was not what I expected.  First, I wanted to skip it.  Second, I got shamed into going.  Third, I...

... felt pretty darn good.

Not at first.

Going up the driveway to the start stung my legs.

I said Hi,
figuring I'd be off the back in minutes.

But, a funny thing happened on the way up the paceline...

... the legs kinda came around.

By the end, I was setting fast times on all kinds of segments (for me, this year).

Even got a KOM on the Hour of Power segment, post group ride...

... it stood for a 3 minutes.

Then Love Watts uploaded his ride and stole it by 2 seconds.

Which is a lungwinded way to share a little secret...

... very long slow distance can equal speed if done correctly.

Saturday's ride was very long,
also, very steady.

Mostly Zone 2.

Which means I was tired at the end of the day, however...

... my muscles weren't wrecked. 

Was it just the throttled effort?

Nope.

While I didn't drink enough post ride, I did get in a pretty good meal right away.

That matters.

Gotta get those muscles to recover.

Had I pushed really hard and gone way deep on the efforts, or fouled up the nutrition, or both, the resultant damage to the ol' legs woulda been much worse.

Instead, it was a remarkable day.

Nowwwwwwww... it's time for a few easy rides before the weekend.

---

165.6 
7.75 hrs sleep
No Strength Work
20 minutes recovery 
30 minutes reading + Journaling 
94

I'M LIGHTER THAN I'VE BEEN IN 6 MONTHS.  Shocking, since I dropped 3 lbs over the weekend.  I've just got to...

... share my secret with the world.

So, you nevereverever do something this dumb.

For the last leg of Saturday's epic quest, I filled up 3 waterbottles, plus a ton of bars in my pack.

Little did I know, we'd be riding for 6 more hours.

That's a good thing, right?

All those supplies.

For sure.

Yes.

One,
giant,
problem.

I barely drank one bottle,
didn't eat any food.

When I finally got indoors,
I didn't eat much,
wasn't thirsty.

And that my fine athletic friends is the absolute dumbest thing we can do...

... racing or not.

Being thirsty,
being hungry,
truly is for dummies.

Training, racing, living,
we need hydration,
We need calories.

---

161.8
8hrs sleep
1 Rip On RaceDay Circuit
30 minutes recovery 
60 minutes reading + Journaling 
91

WHEN I INVITE YOU THRONGS OF READERS, plus all my local riding pals, to do something seemingly impossible, I get a lot of No thanks because...

... who wants to fail?

Nobody. 

Oh, except those want the thrill of owning a monumental personal victory.

It takes guts,
perseverance,
and determination...

... to attempt the diabolically divine.

Which is exactly how my friend and fellow sicko Kevin described the adventure.

From the misty shores of dawn at Dana Point,
to the lofty views 8000' above the world at sunset...

... just taking a crack at it says all you need to know about the brave who went us.

And that's the problem.

Bravery can get us in all kinds a trouble.

Like the guys who left before sunrise,
who'd never ridden the route,
who had to perform surgery,
on a bad shifter.

Bravery can also save our baconflavered gel pack...

... by causing us to look at unplanned challenges and say Bring It!

What else was unplanned?

Spencer getting a nail through his tire, 
which ripped the rim tape ruining his tubeless set up.

Me knocking my derailler hard enough to massively deform the hanger, 
ergo no shifting.

But, when we're determined, we solve the problems...

• So, Michael goes door to door begging for plumbing tape and finds an off-duty plumber
• Wilt, who joined our group along the way, directs me Cyclery USA for a masterful repair

... and we get back on course.

Bravery can give us unwarranted confidence.

While we enjoyed a hamburger, fries and Coke before the final 9 mile climb up a rough and rocky fire road...

... it was warm and we were feeling great.

We rolled out with tons of sunlight,
some windbreakers,
and swagger.

We were ready to conquer the beast.

Figured it would take about two hours.

It was 80 degrees at the bottom.

Four hours later, 
in the dark,
42 degrees.

Not the worst...

• We were exhausted
• Freezing
• Hungry

... and LOST!!!!

Our meager headlights,
lack of solid geographical info,
and the mind numbing cold conspired...

... to ruin us.

Some of us were brave.
All were calm and supportive.
To be honest, I was losing touch with rational thinking.

We'd rolled at 5:15AM,
it was now after 10PM...

... and we made about a million reroute decisions the final miles.

I texted Surfergirl,
Drive to Snow Summit,
crank the heater,
bring blankets.

We could see the city lights,
couldn't get there.

Until we did.

Finally we attacked a fast, flowy singletrack...

... like a lumbering, frozen caterpillar.

 ---

Huuuuuge, thank yous to Surfergirl for awesome swag support...

... and the brave souls who took on the challenge to do something impossible.

I'd never do alone.

We didn't all make it.

Not uncommon.

We all failed our first 2 tries.

To a rider, all are committed to return...

... and conquer!

---

Now that we've completed the Surf N Summit in October and May,
we've determined May is the optimal month.

You're invited to do the impossible with us next year.

Plan accordingly.

---

163.6
6.5hrs sleep
No Strenght Work
0 minutes recovery 
0 minutes reading + Journaling 
95

TOMORROW IS A BIG DAY.  It's been just over 5 months since my brain injury.  We never took SurfNSummit off the calendar, instead...

... we aimed for that date!  

10 of my closest friends - some I've never met - joined the challenge.

I'm so grateful for the support and camaraderie.

It's gonna be a great day.

Anytime we get the buy-in from of group of people who decide to do something epic together it's...

... a lot easier to prep and accomplish something epic.

And, this ain't nothin'...

https://www.strava.com/routes/3220522868121573398

123 miles

16000' of vert

... it's a heckfire motivating.

What are you planning tomorrow,
or in the coming months,
with your besties?

I hope you get it done, and I hope...

... it seems impossible.

---

164
7.5 hrs sleep
Pullups and Pushups Only
20 minutes recovery 
60 minutes reading + Journaling 
85

IN WORLD WHERE EVERYONE HAS their own truth, it's hard to tell what is really the truth.  And, it matters.  Truth...

... makes everything clear and easy.

So, let me be as clear as I can be.

These are the 5 laws,
commandments if you will.

1. REST.  Get plenty of rest.  Sleep a lot.  Doing less and resting may not make sense to a beginner, but we get it.  Right?  Sleep is critical.
2. GOOD FOOD.  Keep it simple.  Don't eat sugar or drink alcohol or do drugs.  Do eat whole foods, meals where we can identify the ingredients.  For example, a steak salad vs a protein bar.
3. GO HARD SPARINGLY.  We need to have the brutally hard efforts, once or twice a week. That's it.  Not every day.
4. GO EASY ABUNDANTLY.  The rest of our endurance training should be easy and fun and rejuvenating.
5. LIFT WEIGHTS.  Resistance exercise, heavy weight and low reps, builds power and makes bones strong.  I like large muscle groups, primarily pull ups, pushups, and squats.

That's it.

Okay, that's not it.

But, that is the truth and when we get that right...

... we're 95% there.

There, being extremely fit and healthy.

Notice, doing that is practically free...

... just takes some dedication.

---

164.9
8 hrs sleep
1 Rip On RaceDay Circuit
20 minutes recovery 
60 minutes reading + Journaling 
85

THE PATH WORKING BACKWARDS FROM THE START is a strange one.  Who the heck walks, runs, rides, swims backwards?  Here's a better way...

... begin with the finish in mind.

It's more powerful.

Want to get married?
Date like the winner you know you are.

Want to raise good kids?
Raise 'em like the winner you know you are,
winners they can be.

Want to win a race, set a PR, win the group sprint?
Train like the winner you know you are.

See the finish line clearly, then...

... all we need to do becomes obvious.

Not a mystery.

Not awkward like swimming backwards.
How do you even do that?

Move forward.

---

166
9 hrs sleep
1 Rip On RaceDay Circuit
20 minutes recovery 
60 minutes reading + Journaling 
85

RIDING WITH LOVE WATTS ON THE ROAD, I'm reminded of how important wheels are.  He purchased my supersnazzy, ceramic bearing carbon wheels because I just...

... had to have the latest and greatest.

Off with the rim brake wheels,
on to disc brakes on the fancyshmancy bike.

ENVE 5.6's

I'm glad he got my old wheels vs one of my direct competitors because...

... he rolls away from me any time it's too steep to pedal downhill.

It's annoying.

It bugs me.

I constantly question myself...

... What the heck was I thinking?

And, it gets worse.

The weekly roadride reminder is leaking over into all my wheelsets.

Are they magic?

Or

S-L-O-W?

How to tell?

The lowtech, yet reliable way, is to coast downhill on an windless day and determine which set of wheels is faster.

• Same tire
• Same air pressure

Then, we can go play with

• Tires
• Widths
• Pressures

And, add additional fine tuning via

• Helmet
• Apparel
• Waterbottles
• Cable routing
• Body position

Oh, boy...

... so much fun to be had!

---

By the way, we're just about ready to launch these:

IS TAPERING OUR TRAINING ART OR SCIENCE?  We've all had the big quest on the calendar, done tons and tons of training, then...

... decided it's time to taper.

Is it enough to just cut the miles?

How much should we cut?

What about intensity?

Oh, the questions we have!

Got an email this morning from Tony, who lives Downunder.  He caught Covid two weeks prior to last weekend's A race, thought his event would was wrecked.

Rested completely for a week.

Did a little training the next week.

Smashed the race, setting all kinds of PRs.

Talked to Andy this morning, he was forced off his bike for months after catching a nasty stomach bug and Xterra Worlds last October.

This week he's off to Xterra Nats and feels better than he's felt in years.

I'm not saying we need to get deathly ill or break bones to have our best days ever, but...

... maybe a little more rest would do our bodies good?

---

166.2
9 hrs sleep
1 Rip On RaceDay Circuit
20 minutes recovery 
90 minutes reading + Journaling 
82

GOOD FORTUNE TO TRAVEL, allowed me to ride a bunch of new terrain, plus explore a new network of trails.  This week will be a good reminder...

... of why our favorite routes are so special.

Our most cherished rides are rarely the obscure, remote places.

Those places are great,
but they are missing something.

I'm already excited to do the local Tuesday Morning Wrecking Crew this week.

Why?

I've done it probably 1,000 times.

You'd think once a week for twenty years would lose its luster.

Instead, the times that we...

• cleared the gap on a big jump
• got caught in a snow storm
• made the winning break
• smashed a segment
• made a new friend

... make all the difference.

Take yesterday's adventure.

We have a trail in St. George that Surfergirl loves: Bear Claw Poppy.  A gentle climb, and a fast and flowy return.  We ride it often when we are passing through.

After an hour with her, I met up with local friend Kevi, to ride a newly accessible canyon.

We pedaled back to his house and I noticed the right rear van tire was deflating.

A piece of metal had sliced on through.

7pm on a Saturday night is not a good time to need a flat repair.

While showering, I thought...

... We're gonna get a miracle.

At the same time, Kevi thought to call an acquaintance who had just sold a string of tire shops.

My new best friend, Jake, grabs his tools and drives 30 minutes to us and fixes the flat in a about 15 minutes.

Amazing.

We were able to make it home by 3:30 am, able to spend Mother's Day at home with kids.

That was a miracle.

The kind of episode we'll remember for years to come...

... every time we ride Bear Claw Poppy.

These rides and routes we know so well become our treasures because...

... that's where many of our best memories exist. 

---

166
6.5 hrs sleep
No Strength work
20 minutes recovery 
60 minutes reading + Journaling 
83

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

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

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

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

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

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

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

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

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

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

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

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

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) 

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

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

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

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.

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

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

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

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

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

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

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

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

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 

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

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

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

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

 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? 

 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? 

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

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)