ARE YOU FEELING IT?

DATA OVERLOAD IS A THING.  From Whoop to Strava to Training Peaks to Wahoo to Garmin plus all the different power meters and heart rate monitors...

... it's enough to make your head spin.

Which is not what we long for.

We want our...

• our legs moving
• feet charging
• arms pulling

... our bodies to be ripping it up.

And, that can be a huge problem with the data.

Just last weekend at Gravel Nats, I looked down and saw...

... power numbers that freaked me out!

Not in a good way.

Too high.

But, was it?

My legs felt great,
my breathing as in check.

I knew I was in the zone,
on a good day...

... and that power data was crap!

Worthless.

It was the kinda data that I see on group rides and instantly back it down for fear...

... I might blow up.

 Is this resonating with you? 

I'm not saying we don't need data while we're racing,
I'm saying saying if we're not careful too much can foul everything.

We have a helmet for any physical blows we might encounter.

What do we have to prevent the mental blows?

On fast, technical MTB XC races, my head unit is often in my back pocket, same for crits...

... so my head is in the race.

That's one idea.

Here's another, only show a few data points when racing...

• cadence 
• distance (if it's a long race)
• time (if it's a timed race)

... so we aren't overwhelmed.

So we can focus on the racing.

I wonder if the cats that crossed wheels on the climbs last weekend were staring at the numbers in disbelief instead of...

... believing they were on a good day?

Check the pic above, it's the data points I taped to my stem for Nats...

• where and how long the climbs were
• where the feed zone was

... on my Wahoo was HR, power, cadence, distance.

Here's the real question:

If we weren't freaking out on our data on group rides, Zwifties and B races...

... would we ride a lot harder?

Because, if we would, that probably means the data is nice to review after that action, but holding back...

... our amazing potential.

Kinda makes me nostalgic for the old days

===

162
8 hrs
Rip On RaceDay Circuits
10 minutes recovery
90 minutes reading + Journaling 

https://www.strava.com/athletes/10248

A TAPERING SECRET

THIS BEARS REPEATING, not because you don't intuitively know it, but that it's easy to unconsciously forget.  I have tried to verbalize it many times...

... the last 7-10 days before the A race is all mental.

Here's what I mean.

There's no amount of training that's going to make a significant difference.

That part of the prep is done.

If anything, most of us do too much during that final week.

I'm not just talking about backing the training way down.

Our busyness is still in full motion...

• work
• family
• volunteering

... and those activities require, and deserve, energy.

I'm not saying neglect them year round,
I am saying put as much of it as possible on pause.

Life needs to be backed way down to taper properly.

Take a day or three off of work,
get the family squared away,
pass on all else,
if possible.

It's the A race,
it's not like this is happening every weekend.

Doing whatever we can to reduce our mental energy...

... is huge.

WARNING!
shameless plug is being inserted

That, for me, is the biggest benefit of the RaceDay Bag...

... it drastically reduces the stress of packing for the A race.

Same goes for the Travel Bag.

===

162
8 hrs
Rip On RaceDay Circuits
10 minutes recovery
90 minutes reading + Journaling 

https://www.strava.com/athletes/10248

HOW I KNOW WHEN I'M ARE RECOVERED

IT'S BEEN FOUR DAYS SINCE NATIONALS, and I've been taking it easy all week.  I have been out on the bike for three of those days, not for training...

... to give myself a mental break from work.

My legs have been sore every night.

Way more than I'd expect.

So, the rides have been very easy.

Just spinning.

This evening, I got a glimmer of the good leg feeling.

Does that mean it's time to get back at it?

Nope.

I'll know when I'm ready to start training f'reals when...

• I can't stand the slowness
• I am aching to push hard
• I'm feeling caged

... then, and only then, is it time to start adding some intensity.

Is there a race on this year's calendar?

Maybe.

We'll see.

===

163.6
8.5 hrs
Rip On RaceDay Circuits
20 minutes recovery
90 minutes reading + Journaling 

https://www.strava.com/athletes/10248

HERE'S A STRONG TAKE

AFTER BEING ON THE ROAD FOR TWO WEEKS, I was looking forward to getting home and getting back into my routine.  In particular...

... the strength training.

It was kind of a downer.

Two weeks ain't long.

But, it's long enough to get a lot weaker.

When I left, I was able to do 9 pull ups consecutively.

I know that's not much for a lot of people, but for me it was a good number, and just one away from my goal of doing sets of 10.

How'd it go today?

The sets went like this...

• 6 pull ups, 18 push ups
• 4 pull ups, 12 push ups
• 3 pull ups, 9 push ups
• 2 pull ups, 6 push ups
• 1 pull up, 3 push ups

... a lot less that what I was doing just two weeks early.

The total for today, 16 pull ups and 48 push ups.

Before I left, 30 pull ups and 90 push ups.

Almost half my strength was gone.

Could I have pushed super hard and done more?  

Sure. 

But, I wasn't really pushing hard before the road trip.

The squats were about the same in terms of weight and reps, but my muscles felt really funky after.

Should I have continued to lift exercises during the trip?

No.

I was tapering for my A race.

One of the benefits of not working on strength for the last two weeks is...

... how springy and fresh we feel.

Which all plays into getting our heads in the proper frame to...

... rip on raceday.

===

163.6
8 hrs
Rip On RaceDay Circuits
20 minutes recovery
90 minutes reading + Journaling 

https://www.strava.com/athletes/10248

THE POST RACE HANGOVER

WHAT IS IT ABOUT FINISHING THE 'A' RACE that feels like a nasty hangover?  There's something else that brings on that...

... cruddy, rotten feeling.

How we did doesn't seem to matter.

Or, does it?

Like...

if we got whacked, fell super short

or

If we crushed all expectations

... which has a heavier feeling in our gut on Monday morning?

I'm gonna tell ya, right now, where the hangover comes from.

It only sets on us if we have...

• no plan
• no what's next
• no new thing to conquer or be conquered by

... that is the problem.

Or, as the great Solomon said...

... Where there is no vision the people parrish.

So, if the post-race blues got ya down...

... get out your calendar and start planning.

===

164.5
7ish hrs
No strength work
10 minutes recovery
20 minutes reading + Journaling 

https://www.strava.com/athletes/10248

GRAVEL NATS - GOOD, BAD AND AWESOME

I'D NEVER BEEN TO NEBRASKA, and I'm not sure Michigan counts as the Great Plains.  So let me just get this said up front...

... the people are freakin' awesome.

This place is truly great!

Ok, I'm a little tired, so here's a quick run down of what when good and not so good.

The good.

• Haven't used PR Lotion all year, darn glad I lubed up 2x this morning.
• The Specialized Cruz, with Classified hubs, was perfect.  Performed amazing.  And the experiment to ditch the road bike and get road wheels for this bike proves, to me, it's hot set up.  I never spun out, and had plenty of bottom end to get up the climbs, spinning vs grinding.
• The Continental 45mm tires were excellent, and fast.
• My double-wrapped bars were comfy.
• The Ergon flex seatpost was really nice on the bouncy stuff.
• The Fizik road shoes with MTB adapted cleats were just perfect, zero foot pain.
• Breakfast was great, some yummy Coach's Oats oatmeal with macadamia nuts and blueberries at 5:15 am.  Plenty of time to fuel up and digest before 8am start.
• Didn't drink too much prior to the race so I wouldn't need to pee.
• Lined up early.  As soon as prior wave was off, I rolled up and slotted into the second row.
• Took all my calories100% via hydration.  5 bottles of CarboRocket, downed them all.  333 calories/bottle.  Power was pretty darn good all day.
• Surfergirl was clutch at the only feedzone.  I tossed my Camelbak and bottle, and she expertly handed me up 2 fresh bottles.  Chilled, I might add.
• When cramps came on, not surprising given the smokin' fast start, I started down Salt Stick and got things under control so I could do, what must have looked like, a super slow sprint.

Accommodations.

• Kyle fround a great AirBnB close to the venue, 10 minute bike ride.  This is so key, to be close and not be wasting time driving around.
• I slept amazing last night.  Hit the hay around 9, got up at 5.  Not tossing and turning nerves, probably because I wan't super hopeful on how I'd finish.

The bad.

• While I lined up in a great spot, I kept getting shuffled backwards.  It was just like a washing machine up front.
• I was with the main group, but barely.
• One the first climb where there would be a separation, I got separated.
• A crash in front of me, towards the back.  If I'd been up front, as planned, I would have missed it.  Instead about 7 of us chased for 10 miles, Emilio a bud from home, was with me.
• We did catch on, and then on the next climb, guys crossed wheels, and I had to stop to get around them.  Off the back again.
• Now we had a little group of 10 or so, and we rolled along at a strong pace for the last 50 miles.
• At the feedzone I was a little aggressive yelling Two Bottles, TWO BOTTLES! Sorry, babe.
• Coming into the finish, I found myself further up front than and I wanted, sprinted maybe a little early and got passed by a Craig on the line.

The conclusion.

I wasn't sure how I'd finished overall because we started with so many different categories.

Surfergirl said Husband (she calls me that) your time isn't posted.

We walked over to the officials...

Miss, excuse me, my time hasn't posted.

Ok, let me check.  What's your number?

587

A dude stuck his head out of the timing building.

Ugh, we had an issue with the timing.  It should you came in fourth...

... but, the photo showed 3rd.

And that my friends, is a great big giant Heckyeah!

===

161ish?
8ish hrs
No strength work
0 minutes recovery
0 minutes reading + Journaling 

https://www.strava.com/athletes/10248

WHERE DOES THE POWER TO PERSEVERE COME FROM

ALL OF US DECEND FROM PEOPLE who had hard lives, compared to our modern comforts.  Some us are lucky enough to have family histories and stories of people who did...

... incomprehensibly hard things.

The weekend's race just so happens to be in a place my ancetor wrote about.

Scottsbluff, Nebraska.

The Oregon Trail passes through here.

So did Francis Webster, my great-great-great-great grandfather.

He didn't do in a nice Sprinter with...

• music
• a fridge
• and air conditioning

... he pushed a handcart, like the ones in the pic above.

Orginally, he'd purchased a Conestoga Wagon for he and his bride to go in style.

He sold the wagon to finance handcarts for 40 other familes.

Imagine that.

Packing up your life's possessions, only what would fit in a cart, and walking westward for over 1,700 miles.

Surviving off the land.

Planting seeds for those that would follow the next year.

While tomorrow's 88-mile bike ride will test my stamina...

... it's nothing compared to what those pioneers did 180 years ago.

 ===

PS: Special Vuelta inspired kit...

... and use promo code GCRED and save 30% on the GC Red gear.

Here's the link: https://pedalindustries.com/collections/the-gc-collection

... code expires on 9.10.24.

===

162
8ish hrs
No strength work
10 minutes recovery
60 minutes reading + Journaling 

https://www.strava.com/athletes/10248

BRAIN TRUST OR BRAIN BUST

IT'S ALWAYS A GOOD IDEA TO PRE-RIDE THE COURSE, if you can.  Sometimes it's weeks or months in advance, others a or two prior...

... which one is best?

Well, I can tell you which one isn't.

Today, Kyle and I hooked up with some friends from Utah.

How long we riding?

Oh, just an hour.

Where to?

The start, then over to the finish.

How? long??

Maybe 90ish minutes.

Which was about what I wanted to do.

2.5 hours later, 
we got back to the finish.

What happened?

We depended on...

• an impossibly small map
• one person to figure it out
• signs, which were not yest posted, to guide us

... consequently mixing up several courses into a long route.

 Along the way...

• we climbed a short, nasty hill, not on the course
• missed the finishing mile or three
• and, I slightly bonked

... saw a bunch of beautiful countryside we wouldn't have seen.

The point of all this?

Let me put it this way, when just three of us went out in separate vehicles to do some more recon no one got turned around and we saw what we needed to see.

So, when should we pre-ride...

... as early as possible.

Why?

So just in case we do some extra miles...

... we have plenty of time to recover, and replay and dissect what we experienced.

Do pros do this?

Oh heckyeah!

If not in real life, for sure pouring over maps and other intel.

Why else would Primoz have been so chill when he lost 6 minutes to Ben O'Conner two weeks ago...

... he knew the terrain that followed would favor him to regain the lead today.

PS: Special Vuelta inspired kit...

... and use promo code GCRED and save 30% on the GC Red gear.

Here's the link: https://pedalindustries.com/collections/the-gc-collection

... code expires on 9.10.24.

===

161
7ish hrs
No strength work
10 minutes recovery
30 minutes reading + Journaling 

https://www.strava.com/athletes/10248

TAKING TIME

THE COUNTDOWN TO AN 'A' RACE is always a little nerve racking.  Time is simultaneously speeding up and slowing down.  The taper period seems eternal, then...

... in the blink of an eye we are here.

We decided to drive to Nebraska for Gravel Nationals.

Yeah, it's a lot further than it looked when I asked Siri for directions.

Which meant it was no big deal to detour 20 minutes and see a friend in real life.

Marty is in our weekly Accountability group...

• owns Evergreeen Bike shop
• races Leadville religiously
• is a committed athlete

... I had to verify he was more than a talking head on Zoom.

What a treat to drop in and see him, 
meet his lovely wife,
give hugs.

Just cool.

When it comes down to it,
it's not our race times that count...

... it's the good times along the way.

===

160.2
8.5 hrs
Pushups
20 minutes recovery
60 minutes reading + Journaling 

https://www.strava.com/athletes/10248

GETTING LOST FOR THE RIGHT REASONS

AMID ALL WE DO, aim to do, commit to do it's easy to get lost forget about the important stuff.  That is why it is so...

... important to get lost sometimes.

Couldn't we put all this fitness to better use?

I was thinking about that today,
11,000' up in the mountains.

Dead silent.

Trails going every which way.

I have spent very little time in Breckinridge,
and it's been over 2 years since the last visit.

At some point, I gave up trying to remember which trail was which and just started riding.  I summited next to an abandoned log cabin. 

The trail dwindled,
then vanished.

Eventually, I found a landmark, Baker's Tank.

It's red,
and memorable.

Passed the ancient behemoth twice during the Firecracker 50.

I kinda knew where I was,
and it was kinda disappointing.

The adventure lessened,
even though the sun was setting,
and the temperature quickly dropping.

On the way back, i found another trail and followed it through the forest to an old, shuttered mine established 89 years ago in 1935.

The trail merged into a steep, rocky gravel road.

Being briefly lost, somewhat cold, slightly concerned...

... I found my bearings on what's important.

===

162.5
7ish hrs
Pushups
10 minutes recovery
90 minutes reading + Journaling 

https://www.strava.com/athletes/10248

THE SELF-COACHED ATHLETE IS...

COACHING IS ALL THE RAGE.  We can get coached for just about anything. I blame it all on Pop Warner because that is the first place I ever heard of coaching, and the...

... need a coach mentality.

I quickly learned playing 1-hand touch football in the street didn't mean doodoo.

Just because we knew how to...

• run
• throw
• catch

... didn't mean we knew how to play football correctly.

We had real cuts, scabs, and bruises.

Didn't matter.

Fast, tall, big, good hands, great thrower.

Didn't matter.

We could be a lot better with a coach.

I say Could not Should due to two critical factors on our part...

... would we listen and were we coachable.

We were already...

• having fun
• making friends
• getting tough and fit

... we didn't Need a coach.

Unless,
unless...

... we wanted to get a lot better, in way less time.

Don't get me wrong,
there is great joy in just doing the thing we love to do, our own way at our own pace.

At some point, though, ever self-coached athlete has to ask...

... how could I get a lot better, in way less time?

I'll answer that another day.

===

163
9ish hrs
Pushups
10 minutes recovery
120 minutes reading + Journaling 

https://www.strava.com/athletes/10248

REST DAYS

IF PROS HAVE REST DAYS, If three-week pro races have rest days, should we?  Do we have time for that?  I mean...

... we are trying to be our best.

When should we schedule them in?

Today is the second rest day,
following the second week of racing,
at hotly contested, impossible to predict La Vuelta.

Maybe there's a clue there...

... rest every 7th day.

For the pros, its about...

• recovery
• relaxation
• rejuvenation

... sounds pretty darn good to me.

Personally, I've been using the 7th day of the week as my rest day for about 32 years.

I've never looked back.

I roll into Monday,
ready to take on the world.

The firecracker finale of the last 6 days of La Vuelta are going to be lit.

I"m still pulling for O'Connor to win it all because he is so goofy and relaxed...

... I'd like to see a funloving winner for a change.

PS: Special Vuelta inspired kit...

... and use promo code GCRED and save 30% on the GC Red gear.

Here's the link: https://pedalindustries.com/collections/the-gc-collection

===

162
9ish hrs
Pushups
10 minutes recovery
120 minutes reading + Journaling 

https://www.strava.com/athletes/10248

THE NOTEBOOK

IT'S A PAIN, which is why nobody does it.  Who actually writes any more, on sheet and paper?  We could type it, but we don't.  And, we are...

... missing out on something awesome. 

Because we just might thrive on this information.

Try this.

After great a result,,
or a PR smashing day,
or when you feel invincible...

... grab your phone.

Take 5 or 10 or 20 minutes to relive...

• where things went great
• how you could have done better
• what you learned and will apply next time

... and record an audio message.

Save it for the day(s) you need to hear from that person.

160.2
7 hrs
PushUps
0 minutes recovery
120 minutes reading + Journaling  

WHAT A DIFFERENCE A YEAR MAKES

A YEAR AGO, I was so burned out.  While I'd planned to go to Gravel Nationals, I just wasn't feeling it.  So, I...

... pulled the plug a few weeks out. 

What a difference a year makes.

Last year,
I was certain I'd have many more chances.

This year,
I learned life can change in an instant.

Last year,
my fitness was really high.

This year,
I'm still behind after my accident took me out.

Last year,
I figured I had a real shot at winning.

This year,
I'm just happy to be here.

Last year,
I never got around to planning the trip.

This year,
I made arrangements 7 months in advance.

Last year,
I had a coach.

This year,
it's just lil' ol' me and my own methods.

Last year,
I had a solid adventure bike.

This year,
I've got an actual gravel racer. 

Last year,
I was going alone. 

This year,
Surfergirl is here and we've got an AirBNB with friends.

Last year,
was about proving myself.

This year,
is about the journey.

THE DIRTY SECRET OF STRENGTH TO WEIGHT RATIO

IT'S COMMON KNOWLEDGE, right?  The key to going faster is having a higher strength to weight ration.  We hear it all the time, until...

... something unexpected happens.

We learn there's more to the story.

This summer, at the Tour de France, Jonas Abrahamsen shocked the world.

It wasn't the first-time snagging the climbing jersey that the sprint jersey.

That happens,
and it's cool.

But, I'm getting ahead of myself.

I learned just the other day that the frame on my new bike...

• is slightly heavier than the most expensive version
• has a lower strength to weight ration

... and is a noticeably stronger and stiffer.

Yes, my new frame is 100 grams heavier and has better power transfer.

Back to Jonas, we went from getting dropped almost not extending his contract to crushing it...

... when he gained 45 pounds.

The point of all this is it is good to be strong and light...

... it's better to be strong.

Does that mean it's donut time?

No,
not even.

It means we keep fueling our bodies with the best foods we can find,
and figure out our optimum weight.

---

162.9
8 hrs
PushUps
10 minutes recovery
60 minutes reading + Journaling 

STARTERS VS FINISHERS

IT'S KINDA SAD WHEN YOU THINK ABOUT IT.  For every one person that signs up for a race, there are thousands of riders who don't sign up.  I think I know why...

... because they know.

What do they know?

A lot of things...

• themselves
• their abilities
• their schedules

... which they claim precludes their participation.

The truth is...

... racing is hard.

But, they know the real challenge isn't their desire, ability or schedule.

In fact, signing up is the easy part...

... finishing is what scares the shift out of them.

We are different, 
completing what we start,
seeing it all the way through...

• planning
• training
• packing
• travel
• warming up
• jockeying for position
• and pushing hard till we cross the line.

... we are finishers.

---

I was going to leave it there, however it's worth asking the question...

... How can we encourage more people to have an A race?

---

162.9
8 hrs
PushUps
10 minutes recovery
60 minutes reading + Journaling 

ALTITUDE PERFORMANCE SECRETS

I'VE BEEN UP AT 7000' for about three days.  This morning I awoke with a stuffy nose, a headache, and just not feeling great.  Crap!. Am I sick...

... is my A race in 10 days going to get foiled.

My negative thoughts were ill-founded.

I'd forgotten one of the great rules to performing at altitude...

• 3 seconds prior is good
• 3 weeks prior is even better
• 3 days prior is the worst thing ever

... we have to time it right.

While everyone reacts differently,
most of us feel the worst on the 3rd day.

It's an inescapable fact,
for me.

Maybe for you, too?

What can be done?

The only cures I know of are...

• time
• aspirin
• Cardio-wise®

... got any other ideas?

===

162.7
8 hrs
PushUps (traveling)
10 minutes recovery
90 minutes reading + Journaling 

https://www.strava.com/athletes/10248

BAKED IN TRAINING

THE TERM "BAKED-IN" is often used to communicated features or parts that are included, or cannot be removed.  Computer code might have baked-in security features...

... what about our training?

During the taper portion of training,
when we back down volume,
and maximize recovery...

... it's like baking a cake.

The training and prep are the ingredients..

• mental
• physical
• equipment

... to rip on race day.

There is nothing left to do if we are a week out.

No amount of structured intensity,
or big endurance sessions...

... will help.

Think of the remaining days as the final minutes of a delicious cake in the oven.

The wafting smells.

Nothing to do but...

• wait till it's done
• let it cool
• cut it

... and rip on raceday.

(oh, and add frosting - PRs & Podiums)

===

163.5
7.5 hrs
PushUps (traveling)
10 minutes recovery
90 minutes reading + Journaling 

https://www.strava.com/athletes/10248

BUT, IT'S SO HIGH!

THE TOP OF THE CLIMB was pretty steep. The effort required to clean that last 50 yards was extraordinary.  It's hard to appreciate, without doing the entire grueling 12 miles climb...

... to conquer the mountain.

It's the approach that makes the difference.

On its own,
the final pitch would be a quick sprint.

No
big
deal.

That's the thing with our goals.

We do the training,
live the lifestyle...

... to finally reach the top.

Few there be that ever even get started on the approach to a massive climb...

... which is probably why we treat those accomplishments as sacred.

So, yeah, it's cool not to want to share what we're after except with those who get it.

===

164ish
7.5 hrs
No Strength Training
0 minutes recovery
90 minutes reading + Journaling 

https://www.strava.com/athletes/10248

FRANTIC TRAINING SECRET

SOMETHING HAPPENED THE PAST COUPLE OF WEEKS, that hasn't happened for quite a while.  It's weird, but I also think it's legit form of high-performance training...

... don't hold your breath.

I'm not going to tell you.
I'm going to guide you.

Here's how it went down for me,
and I bet you can relate.

Being sidelined for the first 2 months of this year,
I chose to slowly build my fitness back.

Short slow rides,
turned to longish slow rides.

I felt ready to join the group rides.
I was quickly distanced.

Eventually, I could hang on.

The last 4 weeks,
I turned the corner.

My fitness was such that I could push deep enough...

... to breathe frantically.

The kind of breathing we do after sprinting all out for 100 yards, on foot.

Am I saying forget the...

• HR monitor
• Power meter
• Structured intervals

... maybe, sort of, kinda.

When we are breathing frantically at least once a week...

... we know we're actually hitting our highest efforts.

===

164ish
7ish hrs
No Strength Training
0 minutes recovery
30 minutes reading + Journaling 

https://www.strava.com/athletes/10248

WHERE TO TRAIN?

TODAY WAS A GOOD LESSON, one that is hard to remember when racing and hard to execute when training.  I guess it was more a reminder...

... the kind that stings.

Which is good,
because I need to remember this at the races.

Being my last big day, 
of my big training block,
I wanted to wring out all my body had.

If you depend on group rides, like I do,
to push the bounds of fitness,
it can be a mixed bag.

Sometimes social,
sometimes very anti-social.

It's the rides where nobody can talk,
too busy gasping for air,
that do the trick.

There's a section that's about 3 miles of false flat,
that I've ridden at least 1,000 times...

... PR'd it.

It was the kind of day where the strong were flying on the front,
and the rest flying off the back.

A few miles later,
it all blew to pieces.

This is the exciting part, at least for me.

There is an 11.53 mile segment, with 1900' of vertical, that I really wanted to test myself on, and see if I could PR it.  (I have done it 27 times)

Thomas and I went over the top of the the first pitch together, worked really hard to catch Ken and George before the next climb.

The four of us rotated well for a while.
then just three of us,
then just two.

Any time the pace would ease, I'd get to the front and push as hard as I could.

This was training,
a test.

Towards the top, with about a mile to go, my dear ol' pal, someone I used to think of as a friend...

... jumped me and rode away.

Can you believe that!

It's all good,
that's the kind of friends I like to hang around with,
plus, I snagged that PR I was looking for and feeling quite good about the fitness.

Here is the lesson.

Train at the front,
finish at the front...

... of the race.

Here is the reminder.

Ditch that mentality on raceday,
keep the powder dry until at matters...

... at the race.

===

If you noticed, Ben O'Connor did not practice this today... he pulled through and then led after Primoz attacked.  He didn't have to do that, he could have sat on longer... 

... maybe he wouldn't have lost nearly a minute.

PS: Special Vuelta inspired kit...

... and use promo code GCRED and save 30% on the GC Red gear.

Here's the link: https://pedalindustries.com/collections/the-gc-collection

===

164ish
7.5ish hrs
Pullups Pushups
10 minutes recovery
30 minutes reading + Journaling 

https://www.strava.com/athletes/10248

WHY WE DON'T TAKE RISKS

LATE LAST NIGHT, I tuned in to enjoy Stage 6 of La Vuelta.  I'd sped ahead to 25k remaining, and I couldn't believe my eyes.  Ben O'Conner, was...

... off the front, and almost 5 MINUTES ahead of all the favorites.

What the heck a...

• Tour stage winner
• Giro stage winner
• 4th over all at Tour and Giro

... what where they thinking letting him go?!!!

I'll tall ya what.

Disrespect.

Pure and simple.

As of this morning, he has over 5 minutes on the closest GC contender.

It's not like he's unknown,
or an outsider.

Let me just interject...

Last year, I showed up to do the State Road Race Championships.  Hadn't done a local road race in forever because I was focused on MTB and gravel.

• stood up
• kept going just for fun
• nobody was chasing me

I can only imagine how motivated Ben was yesterday...

• pinching himself in disbelief
• committing and digging deep
• dropping every one for a solo win

... and a, possible, insurmountable time advantage.

The big question is...

... why don't we risk it all, like Ben did yesterday?

More often,
if ever?

At races,
in life?

... asking for a friend : )

===

PS: Special Vuelta inspired kit...

... and use promo code GCRED and save 30% on the GC Red gear.

Here's the link: https://pedalindustries.com/collections/the-gc-collection

===

164.5
7 hrs
PullUps PushUps
30 minutes recovery
60 minutes reading + Journaling 

https://www.strava.com/athletes/10248

WHO CAN YOU TRUST FOR TRAINING ADVICE?

WHEN YOU'RE FASCINATED WITH IMPROVEMENT, you're constantly on the hunt for good information that can be tested.  We see the results and...

... either discard or incorporate the new knowledge.

After a while, we have our list of go to sources for new information.

Let me just point out right here...

... confirmation bias is real. 

It's easy to consume the information because it confirms what we believe.

That's why the testing is so important.

How do I test it?

If it looks worthy of a try...

... it often takes at least 3 months.

Sometimes, an entire season.

Why do I test?

To find out if it will work for me, the new...

• training concept
• nutrition strategy
• equipment set up

... just because it's working for so-n-so,
doesn't mean it will work for me.

Sometimes, I'll search a certain idea across various thinkers and platforms and media.

Other times, I'll go deep on everything one of these big brains has shared.

I like YouTube a lot, here are some of the channels/personalities...

• Dylan Johnson
• The Roadman Podcast
• Chris Horner
• Stephen Seiler
• Nick Bare
• The Kneesovertoesguy
• The Ride with Ben Delaney

... who are you favorites?

===

162.5
8 hrs
PullUps PushUps Squats n stuff
20 minutes recovery
90 minutes reading + Journaling 

https://www.strava.com/athletes/10248

BIPOLARIZED TRAINING

THIS WEEK HAS BEEN A DOOZY.  I'll spare you details, just imagine all kinds of discombobulation happening.  To the point, one might look to the sky and say...

... can't I get a break?!

When this happens, its like...

• a short, nasty climb
• endless washboard dirt roads
• sand so deep vicious pedaling isn't enough

... momentum sucking.

Times like these are often cured by getting outside.

Gradually, the shifty and dark feelings weighing me down were left behind.

Runs
Rides
Swims

Can be cleansing.

I pulled up as the sun was setting,
realizing how magical my life is,
gratitude filled my heart...

... I apologized to God for being such a whiny turd.

===

163
8 hrs
No Strength Work
10 minutes recovery
120 minutes reading + Journaling 

https://www.strava.com/athletes/10248

WEEK 3 OF BIG VOLUME

THIS IS THE FINAL WEEK OF THREE for my big volume (for me) experiment: 18-20 hours.  Today's spicy group ride was a good test:  60+ miles, 5000' of vertical can be challenging when fresh.  How would it go?...

... I was curious.

In a repeat of last week,
I missed the start because I had to pee.

Ugh!

Gotta fix that.

The chase was much shorter.

Just a minute.

Which is actually decent race simulation, not the lateness, the all out start.

Competitive, mass start races can be like that.

I could feel some lingering fatigue in my legs,
but that didn't stop me from clocking some pretty good times and finishing strong.

Will this ability to put out power last all week?

I think so, as long as I...

• get plenty of sleep
• fuel with good food
• and keep up with the stretching

... I should be good to go on Saturday's final test.

Rest = Fast

===

163.8
7 hrs
No Strength Work
10 minutes recovery
120 minutes reading + Journaling 

https://www.strava.com/athletes/10248

HOW TO MAKE SPRINT STAGES A BIGGER DRAW THAN CLIMBING STAGES

FOR MANY, climbing stages are a bigger draw than sprint stages.  That goes for in person or on screens. It could be argued sprinters are bigger stars, more flamboyant...

... and there's all the danger of an extremely high speed finish.

So why are climbing stages the bigger draw?

It's pretty simple...

... the drama is in the details.

Here's what I mean.

On a stage with a massive finishing climb, sometimes two in a row...

... we can see what's happening.

The attacks,
counter attacks.

The attrition,
riders constantly dropping off.

The pain and agony, grimacing,
as riders battle each other and the mountain.

It's all there, on display.

How amazing would it be if we could watch a replay of all the chaos created and overcome in the final kilometers...

... in slow motion!

With up close and personal shots...

• bikes
• drones
• helmets

... the kind we could bounce from POV to POV.

Ok, giving us control of the cameras might be a stretch, but a slow motion highlight reel of the fastest finishers, from those points of view, would be amazing.

I'd even settle for the talking heads who know what they're talking about helping us see and understand...

... all the daredevilness, isane power, and complete commitment required to win.

Give us those details,
give us the amazing drama.

PS: If love the Vuelta's red jersey, check this inspiration...

... and use promo code GCRED and save 30% on the GC Red gear.

Here's the link: https://pedalindustries.com/collections/the-gc-collection

===

164
8 hrs
PullUps, PushUps and Squats
30 minutes recovery
60 minutes reading + Journaling 

https://www.strava.com/athletes/10248

CONGRATULATIONS OR CASTIGATION? YOU DECIDE.

PER THE NUMBERS, yesterday's workout was a win.  I felt good, rode strong, and even snagged a PR.  But...

... is that worthy of celebration?

It was, after all, a segment I'd ridden dozens of times.

For over a decade.

Data don't lie, right?

Wrong.

It may not lie, 
It can be misleading.

As in recent attempts this year,
I'd been dropped with 13 mile to go.

The chase was on.

The problem with Strava PRs is they don't account for...

• drafting
• weather
• wind

... one of which I had yesterday.

After a 7-mile chase, I caught and passed supernice Bob.

He recovered for a bit,
then we swapped the lead up the gentle canyon climb.

Did I recored a PR?

Yes.

Was it Bob-aided?

Yes.

Not only did I have Bob as my rabbit,
I had wanted desperately to stay away from my chasing friends.

Those dueling motivations willing me forward.

As I got close to home, I looked forward to checking out the data.

You know,
the shallow confirmation of our orange app.

There it was,
the PR.

Or was it?

PS: If you're liking this Vuelta-inspired kit here's the deal...

... use promo code GCRED and save 30% when you purchase at least $200 in GC Red gear.

Here's the link: https://pedalindustries.com/collections/the-gc-collection

===

164.5
8 hrs
PullUps, PushUps and Squats
20 minutes recovery
180 minutes reading + Journaling 

https://www.strava.com/athletes/10248

WHY SOME ATHLETES RESIST USING SLEEP FOR RECOVERY

IT'S EASY FOR A YOUNG ATHLETE to neglect sleep.  So, they do.  And, this phenomena isn't restricted to only athletes. Or, the young... 

... we'll stick with athletes.

I realized what the issue is today.

It's not that most of us don't understand the idea of sleep,
it's that we don't realize we need a lot more.

Until we are exhausted.

exhausted

adjective

extremely tired

Being slightly tired via getting 80-90% of the sleep we need can quickly become our default.

I know it was mine for decades.

Because it's our default, we slip into thinking the slightly tired feeling is normal.

It's not.

It's sub-optimal at best.

This was driven home today.

After a punishing 90 miles and 5000' of vert...

• I showered
• Made a late lunch
• Gave myself 30 minutes to watch some TV

... woke up 2 hours later!

By going deep...

• on the ride
• or grinding at work
• helping out on a project

... we exhaust our reserves.

That forced nap had me feeling a million times better.

Maybe those who don't think they need more sleep, just aren't charging hard enough?

===

Thinking this GC Red bag would fit right in at La Vuelta

===

163.8
7 hrs
PullUps, PushUps
10 minutes recovery
30 minutes reading + Journaling 

https://www.strava.com/athletes/10248

WHY GET NEW SHOES?

IN SHOE DOG, the great Phil Knight said, History is a long processional of crazy ideas.  I could never spend a couple of Benjamins on penny loafers.  That's crazy.  Show me some super sexy shoes for my sport...

... and suddenly there's plenty of green for that investment.

It was skater-cum-Fizik boss Cheyne who enlightened me to a new need.

Obviously not a want...

• ridiculously breathable uppers
• insanely light carbon soles
• aero fastenings

 ... this was a must have.

Because, there is absolutely nothing worse than the foot pain I often endure on an epic cycling adventure or race.

Nothing.

You know what else is just plain silly?...

... is they are white.

Not just any white,
glowing god-like white.

The kind of thing you might see in a vision.

If I was a...

• Trackie
• Zwifter
• Pelotoner

... it mightpossiblyperhaps be okay.

I'm not.

These will be used for racing outside,
on gravel
and dirt.

I still have their predecessors, my black road shoes, for...

• rainy
• muddy
• ugly weather

... but, even then, these are gonna get dirty.

Most likely,
tomorrow.

Note:  I have found the best combo for me is road shoes with the adapter Shimano makes for MTB cleats/pedals.  I prefer Crankbrothers... also under the same umbrella as Fizik.

===

How do you think they'll look with the socks from the Vuelta-inspired GC Red Collection?

===

164.7
8 hrs
PullUps, PushUps
20 minutes recovery
90 minutes reading + Journaling 

https://www.strava.com/athletes/10248

WHY SUFFER LIKE THIS?

ON YESTERDAY'S HILL FEST, there were a number of onlookers.  Having a helmet on with special mind reading powers...

... I knew exactly what they were thinking.

It was obvious.

Look at that dude...

• sweat sprinkling down on his bike
• throwing it from side to side
• mouth breathing

... what is wrong with him?

Well, here's what's wrong with me...

... I love my goals more than I the hate suffering.

===

These GC Red arm warmers won't be necessary for La Vuelta, but they'll be pretty awesome when the temps dip in a few months.

ABOUT THAT COMMITMENT TO GO BIG

TODAY, I THINK I MIGHT HAVE TURNED THE CORNER.  I'm mid-way through my experiment to train like Remco... 

... 3 weeks of (for me) massive volume.

Last Saturday, end of week #1, I was pretty tired during the final miles of a 5 hour ride.

Exhaustion lasted through Sunday.

Monday the legs were oooof.

But, Tuesday, I felt pretty darn good...

... at the end of a hilly and peppy 60 miles.

With a cramped day, the only way I could stay on schedule Wednesday was to do to-a-days.

• Sunrise, 90 minutes of steepish climbs at moderate pace.
• PullUps, PushUps and Squats through the day.
• Evening, 2 hours of high Zone 2 rolling terrain.

... it was that second session on the bike where things were clicking.

I felt stong.

Even fresh.

3 days down,
9 hours saddle time.

Should be able to hit 18-20 hours by end of day Saturday.

It's a lot to juggle...

• solid days of work
• helping the kids with their kids
• and being present for Surfergirl

... wouldn't do this forever.

Fun to experiment.

Feeling might dawgawn fortunate.

===

How do you like this fade on our GC Red inspired bibs?

===

164.
8.5 hrs
3 Rounds of PullUps, PushUps, Squats
20 minutes recovery
60 minutes reading + Journaling 

https://www.strava.com/athletes/10248

DONTCHA HATE IT WHEN THIS HAPPENS?

YOU'RE ON YOUR FAVORITE GROUP RIDE, you know, the one you have completely dialed in.  You have every climb, turn, straightaway perfected, and know all the players...

... you have true mastery.

Spend the minimum amount of energy to finish with the leaders, or...

... win the darn thing.

Then, a new guy shows up.

Like today.

You size him up...

• legs like tree trunks
• arms to make a gorilla run
• and a fancy kit with matching top notch rig

... this guy is gonna get his bell rung on The Wall.

For sure. 

There is now way he's gonna make it over with the group...

... i'll wait and lend him a hanky to wipe his tears.

That's pretty much how it went down today.

Only if anybody deserved to be mocked it was me!

Arriving early, I head off to the portapotty for a quick #1...

... and have an emergency #2!!!

The speedsuit is tricky to get off when wet with sweat...

... and nye I'm possible to put back on.

After an 8 minute all out chase to catch the group, I roll up...

... because they were stuck at a light.

I see the new guy, and size him up...

... as described above.

But, something is amiss.

I'm sure he's got to be suffering, bewildered and will unhitch at any moment.

Not so.

We hit The Wall,
he rolls off the front with our best climber,
and puts down 496 watts over the final steep part of the climb.

Meanwhile, Mr. Poopybibswhomissedthestart...

... is dropped, and alone.

At the regroup he has a hanky for me,
I gratefully accept the white flag,
and introduce myself.

Will ya be back?

Oh, definitely.

Good thing, nothing like a solid beatdown...

... to get the day started off correctly.

I'm motivated.
Can't wait.

===

Vuelta inspired Collection is coming together.

===

164.3
7.5 hrs
Quick PullUps, PushUps, Deadlifts
10 minutes recovery
60 minutes reading + Journaling 

https://www.strava.com/athletes/10248

A FINAL OLYMPIC THOUGHT

THOUSANDS OF ATHLETES, and only a few hundred winners.  Most trained their guts out for hours, days, weeks, months, years, then...

... left empty-handed. 

There are three kinds of winners, those...

• with medals
• who recognized the journey is a win
• and, a few who are supremely hacked off!

... they're all awesome.

If you missed the final 3 minutes of the USA v France Men's Basketball,
watch it!

Steph goes off,
4 well-guarded and unstoppable 3's.

It's the kinda thing that if you're on the receiving end...

... gives lasting memories.

The kind that haunt,
and hurt.

Spawning quotes like this delivered from France's Wembanyama...

... I'm learning, and I'm worried for the opponents in a couple of years.

Like life,
the games don't always go as planned...

... winners get right back to planning! 

THE C WORD

WE'RE ROLLING INTO THE BACK HALF OF THE YEAR, most of us have done a race or two, maybe even our A race.  I have one question...

... would a coach have helped?

That's a hard question to answer...

... what does a coach provide?

A few months ago a customer hit me up.

Will you coach me for Leadville?

• no, i have other fish to fry
• yes, I love helping people

... what am I thinking?

He persisted,
I relented.

His goal was to do what he'd never done...

... break 9 hours and get the big belt buckle.

It would be his 5th attempt.

We met every week for 30 minutes to go over the week's plan and dial in the approaching deadline.

What does a coach really provide?

• competence
• confidence

That's it.

Knowing what to do...

... and believing we are capable.

Without that,
we are lost.

===

162
8.5 hrs
Quick PullUps, PushUps, Deadlifts
30 minutes recovery
180 minutes reading + Journaling 

https://www.strava.com/athletes/10248

WHAT THE HECK'S A PRESIDENTIAL CANDIDATE DOING ON MY RIDE?!

THE HEAT AND TERRAIN HAD DESTROYED ME.  I was donezo. At one point, I looked at my Wahoo and saw: 94, 155 and 235...

... surely one of those numbers had to be the heat.

I was losing it.

When we stopped to refuel, I mistakenly thought a coconut popsicle, Mexican Coke, and a bag of Hawaiian BBQ chips would do me.

What an idiot.

Yeah, it was a lot of sugar and  touch of caffeine...

... I needed much more.

More.

Did I do anything about it?

I mean I had about 600 calories in my jersey pocket, the heat and exhaustion...

... ruined my decision making.

Staggering and bonked, 
I grabbed a HagenDaaz bar,
and another ice-cold Mexican Coke, once home.

Barely enough fuel to take a shower,
and head for In-N-Out.

Here's where things got weird.

I walk in and instantly recognize the guy ordering in front of me...

• handsome
• centi-millionaire
• glad handing politician

... he gets his receipt and sits down to wait like the rest of us.

Not some lame, staged raising a beer with the blue collars...

... just a dude, ordering and patiently enjoying the scene.

All I could ask myself was...

... what would the last 8 years have been like if he'd been elected President?

Things would be different for sure.

Better, worse, who knows?

It was just a thought experiment.

Which got me thinking...

...what if I'd purchased a ton of freakin' ice at the store and shoved it into a ladies' pantyhose and then inside my sweat-soaked jersey?

Better, worse, would my thinking have been clear enough to eat?

Recognize this guy? (yes, I snuck this pic)

===

162.7
7 hrs
No Strength Work
10 minutes recovery
20 minutes reading + Journaling 

https://www.strava.com/athletes/10248

GENTLE ON OUR MINDS

THE GREAT GLENN CAMPBELL wrote Gentle On My Mind, which is exactly what a Zone 1 ride should be.  It's not enough to back down the power...

... ease off all intensity.

We're driven enough.

I know you.
You know me.

If we aren't pushing for our best in everything - family, work, spirituality, physical...

... we tend to think we are weak.

I do.

Truth is, skipping Zone 1 Days, on and off the the training...

... always leads to failure.

Just give it time.

The reason we push so hard, is often forgotten.

Take a few minutes to see what we can do when we are fit...

... https://www.youtube.com/watch?v=BuVJEn9wk9Y

I promise,
this will resonate.

Then, we'll be thinking where is my next adventure?

Be well, and true, my friends.

===

163.7
8 hrs
PushUps and PullUps
30 minutes recovery
60 minutes reading + Journaling 

https://www.strava.com/athletes/10248

SHOULD WE TRAIN LIKE REMCO?

REMCO EVENPOEL, fresh of a 3-week training block called the Tour de France, just crushed the souls of every single one of his competitors.  First smashing the TT, then, in the road race

... just riding away from every one.

And, it got me thinking.

How would we do were we to

• smash ourselves for 3 weeks
• rest a week and blast a TT effort
• rest another week before suiting up  for the A race

... with that kind of a build up?

I'm slightly tempted to try it.

I've got 5 weeks until my A race.

Last week was pretty chill,
minus the 3.5 hour race Saturday.

The risk...

... I bury myself, and can't recover.

Why would I even consider it?

Because my fitness is nowhere near where I would like it to be.

If you've been following along, then you know the first quarter of the year was a roughy...

• ICU
• 6 weeks off the bike
• Slowly building back up some fitness

... and, well, what do I have to lose?

The potential reward... 

... I crack a new code of training.

I mean, if it works for Remco...

===

163.5
7 hrs
1 Rip On RaceDay Circuit
20 minutes recovery
60 minutes reading + Journaling 

https://www.strava.com/athletes/10248

ARE YOU A HOMER, TOO?

THERE ISN'T ANYTHING LIKE CHEERING for the home team.  Spend some time learning who's got talent, watch a few lead ups, and...

... win or lose, it's thrilling.

Of all the standout Olympic performances,
here are an outstanding and instructive three.

First, Noah Lyles.  

I had a chance to watch some of his racing earlier this year.  

This kid's confidence is unreal.  

Some might say...

• arrogant
• obnoxious
• rude and taunting

... to me, the kid is just pumped to race.

But, how pumped would you be if you saw the racer favored to be the champion get out to a much faster start?

Instead of first,
you're mid-pack, at best.

That was Lyles start of the 100 meter final...

• he believed
• kept running hard
• was fastest in the final 20 meters

... the announcers claimed his chief rival had won.

Upon review, even though their time was identical...

... in the photo, it was clear Noah prevailed.

Second, Cole Hocker.

I dunno.

Something about this kid just doesn't look fast...

• the man bun
• lack of height
• accompanying faster leg speed

... but, he has a world-class kick in the final 200ish meters of the 1500.

There he was, in perfect position.

With the favorites around the last turn...

• After Ingebrigtsen sets a field destroying opening pace
• Kerr, the only one to recently  beat him, is side by side
• and Nuguse, the favored US racer, right there

... with 100 metes to go, Ingebrigtsen and Kerr are looking at each other.

Forgotten and discounted Cole Hocker...

... muscles up the inside for the win.

Third, someone from Homer, Alaska.

Kristen Faulkner...

• not supposed to be in the cycling road race
• in Paris to race for track medals
• comparatively little experience

... is less than a nobody.

She's not even on the radar.

Of anybody.

But, herself...

• a massive VO2 engine
• a calculating mind
• a killer instinct

... and that is a powerful combination.

She...

• makes, forces, the decisive break
• Slowly drains the energy from a collaborating rival
• Pounces on the other 3 racers as they consider their medal chances

... for a stunning, solo ride to gold.

What do all 3 have in common?

Belief they could shock the world...

... led them to never, never, never give up.

===

163.7
8 hrs
1 Rip On RaceDay Circuit
20 minutes recovery
60 minutes reading + Journaling 

https://www.strava.com/athletes/10248

ONE OF MY DUMBER IDEAS

I BUILT UP A NEW GRAVEL BIKE, I love it except for one giant problem.  How could this be happening and what can I do?  At first, I thought it was a result of...

... my daily commitment to pull ups.

May my fingers have gotten thicker,
since their strength has increased.

Which means it's not that my gloves are tighter, that's not what's causing...

... major finger and hand numbness. 

The numbness issues were noticeable on pavement,
and multiplied by a million on the rough stuff.

It all came to head on the final fast and rocky downhill at last Saturday's gravel race.

I had to slow down.

I hate slowing down.

What the heck was causing all the pain?

Well, duh!

I had double-wrapped bar tape on my previous gravel bike,
plus small gel pads in between the two layers.

Yesterday I went ahead and wrapped another layer of tape on the bars.

What a difference!

Numbness gone.
Pain gone.

The gel pads arrive tomorrow. 

I'll unwrap the top layer...

• insert the pads
• and wrap 'em up
• for a more challenging test

... on some local singletrack and dirt.

For the record, it was a really dumb idea on my part not double-wrapping to start with...

... all in the name of being lighter and more aero.

Ain't nothing slower than pain...

... and nothing faster than comfort, control and confidence.

===

164.5
7 hrs
0 PullUps, 0 PushUps
10 minutes recovery
60 minutes reading + Journaling 

https://www.strava.com/athletes/10248

CALLING OUT THE BIKEBEATERS

IT'S ALWAYS SOMEWHAT SHOCKING TO ME, the bikes I see at the start line.  No, I'm not talking about bikes made of pure unobtainium, with parts so light...

... they'd float away if not weighed down by the rider.

Anybody with a credit card can get one of those.

I'm talking about the poor wobbly, dirt encrusted, teeth missing rides that...

... belong to the bikebeaters.

For sure, I get the idea of a dusty machine meant to throw the competition off.

Upon closer inspection, we see the drivetrain is pristine, wheels true and perfectly tensioned, and, if we could see 'em, ceramic bearings...

... for a frictionfree glide.

That's not what a bikebeater brings to the starting line.

These bikes look like they haven't been loved for years.

Put away dirty.
Neglected.
Forlorn.

Yet, somehow, the bikebeaters ain't too proud to show their rigs...

... no shame.

Or is it awareness?

Maybe they are just one solid, race ruining mechanical failure away from the truth.

If ya take care of yer ride...

... ya can ride 'er fast and far, forevah!

===

164.7
8 hrs
20 PullUps, 60 PushUps
30 minutes recovery
150 minutes reading + Journaling 

https://www.strava.com/athletes/10248

AN OLYMPIC HOPEFUL

FROM A "ROAD" CYCLING PERSPECTIVE, and possibly all sports, the Olympics are a funny thing.  Ignoring the TT, we opened with the rough n tumble of MTB, to the constraints of an epic paved course, and up next the most defined of all, track racing...

... is this progress or regression?

It's newest to oldest.

But, not the newest newest because that would be gravel racing.

Will the wrongest of all...

• mixed surfaces - paved to single-track
• road bikes with fat tires
• navigation required

... kick off the quadrennial showdown next?

Is it a question of access and therefore interest?

I've only ridden on a banked track once.  

When I lived in San Diego, and accidentally found the old asphalt velodrome in Balboa Park.

It was fun,
a new challenge.

I live relatively close to one now, 
60-120 minutes away,
depending on traffic.

Which is exactly why I don't race the track.

There are a lot of great group rides around here, but the last legit road race in our county was over a decade ago.

We're fortunate here to have quite a bit of trail access, even some epic climbs and bombing twisty dirt trails...

... within riding distance or a short drive.

The thing about mixed surface riding is...

... it's everywhere.

Every town has a road, 
a forgotten park or dilapidated area,
back alleys or dirt roads in the outskirts.

With gravels laze-faire attitude,
no course restrictions...

... I'm not sure the 5 rings of power can accept such raucous non-sense.

I can only be Olympic hopeful.

===

164.5
8.5 hrs
No Strength Work
10 minutes recovery
120 minutes reading + Journaling 

https://www.strava.com/athletes/10248

DO OLYMPIANS SUCK WHEEL?

• I had to fish out air and nozzle from my mini-bag.

• Not downloading the route
• Going off course

• never give up
• always be prepared
• there's always a chance luck will favor us

TINY RECON

RECONNING THE RACE COURSE CAN PAY HUGE DIVIDENDS, especially if it's a tricky, technical beast.  I've done this race before, last year. Since it's a modified version...

... it woulda been nice to check it.

But...

• traffic
• pouring rain
• thunder and lightening

... I have excuses.

Not that I should be excused,
because I could have made it happen.

I'm glad it rained.

Less dust tomorrow.

Almost as soon as it stopped, 
I could hit the dirt.
No mud.

Which means I did get a chance to drive the finish in the diminishing rain,
and ride the section leading up the single track.

This was worth it.

It's not that the single track is all that challenging,
it's that the signage comes up so fast,
it's easy to rip right by the key turn.

Just one example of how beneficial it can be to pre-ride a course.

First race of the year for me,
it's gonna be fun,
can't wait.

===

163.5
8 hrs
No strength work.
20 minutes recovery
60 minutes reading + Journaling 

https://www.strava.com/athletes/10248

ROAD SHOES VS MTB SHOES

A YEAR BEFORE KEEGAN SWENSON smashed the Leadville 100 MTB course record, I ran into him on the course.  He was running road shoes and road pedals, and all I could think was...

... No freakin' way!

So, why am I running something similar now?

Keegan is going for speed...

• lighter
• more aero
• better interface

... he doesn't plan to dismount.

For me, that would be super risky...

• I'd likely dismount at least once
• The cleat/pedal interface would likely jam
• My plans to rip it up on raceday would be crushed

... there was 0% chance I'd run that combo.

How could I get the gains,
without taking the risks?

Simple.

Shimano and Crankbrothers each make a conversion that allows one to run road shoes with MTB cleats.

I did it mainly for comfort, provide by the less robust upper on road shoes.

But, what rocked my world was the...

... much better stable and sturdy connection to the MTB pedals.

Shockingly better.

Is it going to thrash my road shoes?

Not much.

On a ride that requires a lot of dismounting...

... I'll run my regular MTB shoes.

Otherwise, this is my set up for MTB and gravel.

===

165.3
8 hrs
PushUps PullUps some light leg work
20 minutes recovery
120 minutes reading + Journaling 

https://www.strava.com/athletes/10248

WHAT'S YOUR SYSTEM?

THERE'S A THEORY about what it takes to accomplish greatness.  It's not drive or willpower or revenge.  Those things help, but they are...

... useless without one thing.

We must have a system.

A method.

We can want to eat healthier and consistently fail if we are depending on other worldly discipline to ignore the cookies staring at us in the pantry.

Getting ride of the cookies and the cookie jar...

... is the winning system.

What really need to harness is our passionate desire to win...

... and adjust our methods accordingly.

Simply put.

Plan the work,
work the plan.

164.9
7.5 hrs
PushUps PullUps 
20 minutes recovery
120 minutes reading + Journaling 

https://www.strava.com/athletes/10248

DON'T BE POUND FOOLISH, BE QUARTER SMART

THE FUTURE IS HERE, has been for quite a while.  The electronic shifting spec'd on most high-end bikes has it's weaknesses.  In nearly all cases...

... it's game changing.

But, for some of us there's more to remembering to charge the batteries.

Don't be like me.

I learned the hard way a few years ago.

I'd been racing my MTB with SRAM electronic group for over a year.

Flawless.

Until that fateful race morning when I skipped the warm up, 
went straight to the start line,
blasted off...

... and couldn't shift.

Huh?

What the heck?

I knew I'd charged the derailleur the night before, 
and the indicator was green.

What I didn't know,
because I was a clueless newb...

... the shifter has it's own tiny battery that lasts forever.

Ok, 
almost forever.

You'd think I would have learned my lesson.

But, a year or so later, I'm on the road group ride and...

... sunuvagun!

Shift!!!!

So, now, after learning through experience so that I could save you the grief...

• I check 'em every night before I roll out
• keep a stack of freshies in the tool box
• and one on my bike

... it's easy, takes about 5 seconds to test all 3 batteries.

Oh, and I keep the requisite quarter to turn the battery cover in my mini raceday bag.

---

164.9
7.5 hrs
PushUps PullUps Squats
10 minutes recovery
60 minutes reading + Journaling 

https://www.strava.com/athletes/10248

THE BRUTAL TRUTH OF A BIG BONK!

DON'T BE THAT ATHLETE.  What athlete?  The one who wings their nutrition, and bonks...

... on a training ride!

Is there anything dumber?

Too harsh?

Well, I've done it, so I'm rolling with dumber.

Because it's dumb...

... and incredibly costly.

Not the binging when food is finally available.

It's the time it takes to recover from a massive underdose of calories.

A proper bonking, can...

... delay recovery up to a few weeks.

Who has time for that?

I'm not saying...

• max carbs regardless of effort
• go with empty stomach on short efforts
• stuff our faces before heading out to attack the day

... since you're an adult, and an athlete.

Avoid the...

• feeling flat
• awful sensation
• the massive energy dip

... train and race like a pro.

---

164.7
8 hrs
PushUps PullUps Squats
30 minutes recovery
1200 minutes reading + Journaling 

https://www.strava.com/athletes/10248

DO OURSELVES A FAVOR

WE HAVE A LONG STANDING TRADITION.  We don't wait for anyone, ever. If the ride starts at 630, few are there much earlier...

... no one is there at 6:30:01.

It's called respect.

Here's the bonus.

Knowing we are leaving on time, is a fantastic opportunity to practice race day.

• Prep
• Warm up
• Get to start

Which is great when things are normal.

But, shift happens.
Kids keep us up,
work is busy,
traffic.

More often than we'd like, 
we are riding late...

• Little prep
• No warm up
• Race to the start

... just like how many races commence.

We aren't doing ourselves any favors, 
if we aren't prepared for the races,
which are full gas,
out the gate.

Sometimes, it's just good to throw the clothes on, grab the bottles, shove the glasses and helmet into place...

... get out the door,
pedal like heck.

---

Many, nearly all, off road races I do - MTB and Gravel - have staging corrals.  It pays to get their early, to line up at the front.  Even if I warm up, I'm gonna be standing 15-30 minutes before the gun sounds.  I'm back and forth on if the warm up helps.

---

164.5
8 hrs
PushUps PullUps
20 minutes recovery
60 minutes reading + Journaling 

https://www.strava.com/athletes/10248

CONTROL TECH

IN THE EARLY DAYS OF MTB, there was this cool company named Control Tech.  Riding today, I was thinking about all the tech we use to control our efforts...

... and I wondered if they were still in business.

They are,
still making cool stuff,
like the mini aero bars above.

Our racing overlords at USAC have outlawed products like that for gravel, mtb, and road (not TTs)...

... it's out of our control.

Doesn't really matter,
unless we make it matter.

Which is which is what I was thinking about on the ride.

I can't control...

• who shows up to race
• promoters' execution of the event
• equipment competitors run
• weather
• course conditions
• other racer's skill or fitness

I can control...

• registering for events
• toeing the start line
• how I react to suprises
• maintaining my equipment
• having the right apparel for the weather
• choosing good lines on course
• my training
• my skills
• my nutrition
• my sleep
• my recovery

Things out of our control,
just are.

Accept it.

Things in our control,
make a difference.

Embrace it.

===

164.9 (freakin' pizza, i had no control)
8 hrs sleep 
No strenght work
20 minutes recovery 
30 minutes reading + Journaling 
105
Strava

RACE SPECIFIC TRAINING

IT IS ESSENTIAL to be intentional with our training for a particular race.  It can mean all the difference in the world to how we perform...

... specificity is king.

It took me a long time to crack the code to epic distance racing.

More than one person, this year, heck this week!, has asked me how to go fast at Leadville.

I've told every single one of them, some for months...

... You've got to develop the capacity to ride Tempo for long periods of time.

There's more to it.

Developing the discipline to stay out of Threshold and VO2 max...

... is critical to success.

Funny thing is,
nobody, apparently, wants to hear this.

How do I know?

Because I keep getting the same calls from the same people asking me what to do.

lol

In 2012, I did an 8:32.

Here's the chart of my HR.

In 2019, I PR'd at 8:15

In 2022, I PR'd again at 7:57

Does anything stand out there to you?

Look at the time spent at Threshold with each effort.

Would this work for a...

• track racer
• crit racer
• XC racer
• road racer

... not for max performance.

Why it works is a story for another day.

===

163.5
7 hrs sleep 
60 PushUps 20 PullUps 
30 minutes recovery 
120 minutes reading + Journaling 
101
Strava