INITIAL IMPRESSIONS
AFTER READING THE REVIEWS and listening to the infoolencers, we pull the trigger on a new gizmo...
... hoping it's all it's cracked up to be.
Making us better.
Faster.
Which is exactly what I did with the new Silca Protocol gravel tires.
I went with the RCG-1 50mm, which is about as knobby as my Conti Terra Speed 45mm on the center...
... with much bigger knobs on the sides.
Here are my initial impressions...
- super lightweight
- very thin casing
- easy to mount
- aired up to my usual 20lbs, very smooth and fast
- noticeably better grip turning in the loose stuff
... after one ride.
Tomorrow, I'm going to test the Silca recommended pressure...
- Rear 25.5 lbs
- Front 24.5 lbs
... per their online calculator.
Distilling it down the tires...
- feel very fast
- need to explore their limits cornering
- a little nervous about durability over nasty rocks
... could be a significant improvement over the Terra Speeds.
It's always a little nerve-racking to leave behind a tested, proven product that has led to much success...
... which is what makes searching for our limits constantly fascinating.
===
165 lbs/12.6%
8ish hours sleep
730 anti-oxidant level
Upper Body: 150 push ups, 30 pull ups, hand gripper, shoulder press, curls
Lower Body: 0 box jumps (24"), Bulgarian split squats with 25lb dumbells, nordic curls, heel and toe raises
87/87/0 per Strava Power & Relative Effort (whatever that means)
What I'm reading: Black List, Brad Thor
What I'm studying: The entire works of Neville Goddard, all kinds of marketing, Old Testament
https://www.strava.com/athletes/10248
>
BUT, THE WEATHER...
WE'RE ALL ALWAYS LOOKING at the predicted weather for our upcoming event. Some us of with angst...
... some of us with lust.
Where do you land?
Asking because Chicago Marathon just announced less than ideal conditions for raceday.
Now, for those looking to...
- to finish their first marathon
- complete Chicago
- PR
... that means something.
For those looking to:
- win
- podium
- beat their friends
... it might mean something altogether different.
Depends on what where made of,
what we know about ourselves,
more importantly...
... what stories we tell ourselves.
Me personally, tell me it's gonna be awful and...
... I think of what the great Jocko Willink would say.
Good.
Gonna be hot, good.
Others will wilt.
Gonna be cold, good.
Others will freeze.
Gonna be muddy, good.
Others will bog down.
Why is that my goto response?
Probably because at this point I've faced it all,
plowed through the truly sucky.
Attitude counts, for sure.
But, experience,
that's like building an asset.
Still looking to be heinously hot for the SurfNSummit on Saturday...
- 123 miles
- 15,000'
- 12 hrs
... Good.
===
165.6 lbs/12.6%
7ish hours sleep
570 anti-oxidant level
Upper Body: 0 push ups, 0 pull ups, hand gripper, shoulder press, curls
Lower Body: 0 box jumps (24"), Bulgarian split squats with 25lb dumbells, nordic curls, heel and toe raises
88/92/-5 per Strava Power & Relative Effort (whatever that means)
What I'm reading: Black List, Brad Thor
What I'm studying: The entire works of Neville Goddard, all kinds of marketing, Old Testament
https://www.strava.com/athletes/10248
>
REFRAMING EASY DAYS
WHEN THE EASY DAY is on the schedule, we kit up, check ourselves out in the mirror and wink...
... time to go easy.
Most of us,
most of the time,
utterly fail to hit the mark.
We go way beyond.
Why?
Because we are endure-ance athletes,
and if we ain't enduring,
we aren't satisfied.
Some of us could use a reframe, and as the great Scott Adams taught...
... a reframe does not need to be logical or fully true. It only needs to work.
Here's one that works for me.
Usual frame: Easy days are a waste of valuable time, so...
... Imma gunna go sorta kinda easy.
Reframe: Easy days done properly set up the hard days for maximum execution and benefit, so...
... Imma gonna go super easy.
===
163.4 lbs/12.3%
8ish hours sleep
570 anti-oxidant level
Upper Body: 60 push ups, 12 pull ups, hand gripper, shoulder press, curls
Lower Body: 0 box jumps (24"), Bulgarian split squats with 25lb dumbells, nordic curls, heel and toe raises
86/82/3 per Strava Power & Relative Effort (whatever that means)
What I'm reading: Black List, Brad Thor
What I'm studying: The entire works of Neville Goddard, all kinds of marketing, Old Testament
https://www.strava.com/athletes/10248
>
BEWARE THE SELF-COACHED ATHLETE
WHEN SOMEONE "comes outta nowhere" we interested in where they came from, for sure. But, what we're really dying to know...
... is how the heck they did it.
Take Vinny Mauri.
Never heard of him?
Of course not, no one in the marathon world had either...
... until he recently put down a 2:05 marathon.
His first crack it...
... fourth fastest time by an American, ever.
How?
Well, he's self-coached...
- most of his training is on a Planet Fitness treadmill
- clipping along at a 5 min/mile pace
- for hours at a time
... with a very unique approach.
Like, insanely unique.
That 2:05 was at a small time event,
no competition,
no pacers.
What does the future hold for him?
Better yet...
... where are we delivering sub-par performances because our training and thinking is stuck in tradition?
Get the details here: https://www.letsrun.com/news/2026/10/after-one-of-the-most-insane-marathon-buildups-ever-how-fast-can-strava-legend-vinny-mauri-run-at-the-chicago-marathon/
===
163.4 lbs/12.3%
8ish hours sleep
610 anti-oxidant level
Upper Body: 150 push ups, 30 pull ups, hand gripper, shoulder press, curls
Lower Body: 0 box jumps (24"), Bulgarian split squats with 25lb dumbells, nordic curls, heel and toe raises
90/103/-14 per Strava Power & Relative Effort (whatever that means)
What I'm reading: Black List, Brad Thor
What I'm studying: The entire works of Neville Goddard, all kinds of marketing, Old Testament
>
HOT IN, SO HOT IN...
WHEN WE KNOW SOMETHING WORKS, it's hard to imagine a completely different pathway yielding the same results...
... even when we see them in real life.
Take altitude training.
Athletes from all kinds of sports go to camps high in the mountains to gain the benefits of training high in the mountains...
... mainly, more red blood cells delivered to working muscles.
Today, I was deep into suffering through the heat wave plaguing us right now...
... miles from home.
Dying.
Not dying...
... wilting a slow, agonizing demise.
Why?
Cuz I'm an idiot, and cuz...
... the heatwave is gunna last all week.
Potentially, into our epic SurfNSummit...
- 123 miles
- 15000 of vert
- 12ish hours of adventure
... next Saturday.
I wanna try and heatproof myself.
The other reason is purely inspired by our current World Road Champion Brandon McNulty...
- expand blood plasma
- lower HR and core temps at a given pace
- with a rise in hemoglobin mass similar to short camps
... who shuns the altitude days in favor of the blistering Arizona summer heat.
===
I wasn't a total idiot...
... stopped twice for a popsicle and ice in my bottles.
Still smoked when I arrived to our airconditionless casa.
===
161.8 lbs/12.3%
7.5ish hours sleep
730 anti-oxidant level
Upper Body: 0 push ups, 1 pull ups, hand gripper, shoulder press, curls
Lower Body: 0 box jumps (24"), Bulgarian split squats with 25lb dumbells, nordic curls, heel and toe raises
90/103/-14 per Strava Power & Relative Effort (whatever that means)
What I'm reading: Black List, Brad Thor
What I'm studying: The entire works of Neville Goddard, all kinds of marketing, Old Testament
https://www.strava.com/athletes/10248
>
HOW'S EVERYTHING GOING?
WE QUESTION SO MUCH when focusing on getting the most out of our efforts to improve. The infoolencers on the socials, the clickbait ads...
... the local hero dropping hints of how it's done.
But, here's the real question.
And, I bring that up because I was inspired to reach out to a number of friends with a simple text...
... How's it going?
It's a heart felt question,
and it solicited answers like...
- Let's chat, it'll be good to talk
- All good, working through challenges with aging parents
- Howdy! Everything is good... just taking a break after a busy summer of racing
... to Dude just calling me right back and yakityyaking for 20 minutes.
I posted this on X...
... Is logging time on social media essentially infidelity in my marriage?
'Cuz honestly...
... are we (me) paying attention to what's going on in the lives of those we profess to love?
Before you reply How's it going Old Diesel?...
- connecting with God often
- family is amazing and growing
- biz is up 18% on the year, but I gotta up my value delivery to hit the annual goal I set
- I'm still a ways off from: sub-160 lbs, 10 pullup and 50 pushups in a row, but I'll get there
... consider this your invitation to let me know how things are going for you,
and check in on a few friends.
Sometimes we get to ask in person, like today when I ran into...
... "young" Kevin Vermaerke in his UAE kit on the road.
How's it going?
Great, just got back from Canada.
Which reminds me, a lot of are feeling extra patriotic after Brandon's killer V.
... this kit is rad in person, and when you purchase Jersey and Bibs you save 15%.
WE QUESTION SO MUCH when focusing on getting the most out of our efforts to improve. The infoolencers on the socials, the clickbait ads...
... the local hero dropping hints of how it's done.
But, here's the real question.
And, I bring that up because I was inspired to reach out to a number of friends with a simple text...
... How's it going?
It's a heart felt question,
and it solicited answers like...
- Let's chat, it'll be good to talk
- All good, working through challenges with aging parents
- Howdy! Everything is good... just taking a break after a busy summer of racing
... to Dude just calling me right back and yakityyaking for 20 minutes.
I posted this on X...
... Is logging time on social media essentially infidelity in my marriage?
'Cuz honestly...
... are we (me) paying attention to what's going on in the lives of those we profess to love?
Before you reply How's it going Old Diesel?...
- connecting with God often
- family is amazing and growing
- biz is up 18% on the year, but I gotta up my value delivery to hit the annual goal I set
- I'm still a ways off from: sub-160 lbs, 10 pullup and 50 pushups in a row, but I'll get there
... consider this your invitation to let me know how things are going for you,
and check in on your top 3 friends.
Sometimes we get to ask in person, like today when I ran into...
... "young" Kevin Vermaerke in his UAE kit on the road.
How's it going?
Great, just got back from Canada.
Which reminds me, a lot of are feeling extra patriotic after Brandon's killer V.
... this kit is rad in person, and when you purchase Jersey and Bibs you save 15%.
===
162 lbs/12.4%
7.5ish hours sleep
600 anti-oxidant level
Upper Body: 50 push ups, 10 pull ups, hand gripper, shoulder press, curls
Lower Body: 0 box jumps (24"), Bulgarian split squats with 25lb dumbells, nordic curls, heel and toe raises
87/92/-5 per Strava Power & Relative Effort (whatever that means)
What I'm reading: Black List, Brad Thor
What I'm studying: The entire works of Neville Goddard, all kinds of marketing, Old Testament
>
CLARITY AND DISCIPLINE
WHEN WE ARE NEW to endurance sports we start off with a lot of enthusiasm. Learning all kinds of new skills and tricks, wanting to...
... go as far and fast as possible.
Our commitment shocks the onlookers.
We aren't just new to the sport...
... we are new.
Comments like, You sure have a lot of discipline are common.
Flattering.
But, do we?
Have a lot of discipline?
Discipline is for children...
... we have clarity.
We don't say No to cake...
... we say Yes to ripping on raceday.
===
163.2 lbs/12.5%
8sh hours sleep
640ish anti-oxidant level
Upper Body: 96 push ups, 16 pull ups, hand gripper, shoulder press, curls
Lower Body: 0 box jumps (24"), Bulgarian split squats with 25lb dumbells, nordic curls, heel and toe raises
88/98/-10 per Strava Power & Relative Effort (whatever that means)
What I'm reading: Black List, Brad Thor
What I'm studying: The entire works of Neville Goddard, all kinds of marketing, Old Testament
>
NOW THIS IS BEAUTIFUL
THE BEAUTY OF THE UCI WORLD CYCLING CHAMPIONSHIPS is a combination of things which I really appreciate and enjoy, and...
... one thing stands out among all that is different.
Communication.
No race radios.
It makes for way better racing, and we can understand the challenges because...
... it's exactly how we race on the amateur level.
Be it the local group ride or pinning number on.
We have our heads on a swivel, and we're paying attention to everything that's happening and...
- no update from the car
- no teammate telling us they are otb
- no braintrust analyzing all the data points for us
... we are making decisions based on intuition and experience.
Which makes the USA's win...
- Simmons setting it all up early on going in a long range break
- Jorgensen sucking the life from all contenders
- McNulty soloing in for the win at 32k to go
... a truly beautiful thing.
Oh that all pro racing was that way.
===
164.2 lbs/12.5%
8sh hours sleep
640ish anti-oxidant level
Upper Body: 50 push ups, 10 pull ups, hand gripper, shoulder press, curls
Lower Body: 0 box jumps (24"), Bulgarian split squats with 25lb dumbells, nordic curls, heel and toe raises
89/101/-13 per Strava Power & Relative Effort (whatever that means)
What I'm reading: Black List, Brad Thor
What I'm studying: The entire works of Neville Goddard, all kinds of marketing, Old Testament
https://www.strava.com/athletes/10248
>
ARE WE EATING TOO MUCH?
IN THE MAD DASH to fuel for, and the recovery from, the next heavy training session, is it possible we might overdoing it...
... to our detriment?
I mean, look around.
For a herd of endurance athletes...
... are we gazelles or elephants, or somewhere in between?
The reason I'm asking is today, after a fairly rigorous start...
- 5:30 am start, as always underslept, normal rise is around 6am.
- 60 miles, 5000' of vert, 225w Normalized (good for me)
- over an hour at threshold or above
... I felt unusually awesome.
What I did was...
- Ate light dinner vs a bunch of extra carbs
- Pre-ride skipped the oatmeal in favor of 3 Trader Joe's peanut butter cups.
- Got home, pounded a Fair Life chocolate milk vs. a pile of Kodiak cakes and a smoothie.
... not on purpose or as a test.
Just life.
Hanging out with one of the grands all evening before.
Getting home to a work crew taking over the downstairs and clearing out amidst the chaos so I could get some work done.
Results are in...
- slept amazing
- had awesome energy all morning
- and cranked out a buncha work before noon
... and I'm asking a legit question.
Am I eating too much?
===
163.8lbs/12.5%
7sh hours sleep
640 anti-oxidant level
Upper Body: 0 push ups, 10 pull ups, hand gripper, shoulder press, curls
Lower Body: 0 box jumps (24"), Bulgarian split squats with 25lb dumbells, nordic curls, heel and toe raises
89/109/-20 per Strava Power & Relative Effort (whatever that means)
What I'm reading: Black List, Brad Thor
What I'm studying: The entire works of Neville Goddard, all kinds of marketing, Old Testament
https://www.strava.com/athletes/10248
>
WHAT IS AN EVENT SO GOOD WE WOULD PAY TO HOST?
THE BEST EVENTS OFTEN START WITH NEED AND PASSION, or both. They grow organically from there until...
... they are famous and selling out.
What would be one so good we'd be willing to bankroll it ourselves?
Free entry.
That was the question on a recent Founders podcast.
It got me thinking the...
- lots of people I'd want to hang out with
- and be challenged and stimulated by
- share the experience with
- add in some killer eats
- outrageous awards
- swarm of vendors
... things that would be worth it.
That's the kind of event I'd be interested in putting together.
In the meantime...
- parting with our cash to help finance it
... isn't that what we are basically doing when we register for any event?
===
163.8lbs/12.5%
8sh hours sleep
480ish anti-oxidant level
Upper Body: 50 push ups, 10 pull ups, hand gripper, shoulder press, curls
Lower Body: 0 box jumps (24"), Bulgarian split squats with 25lb dumbells, nordic curls, heel and toe raises
86/90/-5 per Strava Power & Relative Effort (whatever that means)
What I'm reading: Black List, Brad Thor
What I'm studying: The entire works of Neville Goddard, all kinds of marketing, Old Testament
https://www.strava.com/athletes/10248
>
TWO NOTEBOOKS
DOCUMENTING OUR ACCOMPLISHMENTS is something many of us do. Whether it's a framed race photo, or race numbers with medals on the mantle...
... if it matters, keep it memorable.
What about the future?
Do we document that?
Each morning I bust out two notebooks...
- just after reading something uplifting
- meditating on it
- before all else
... one for imaging the future, one for the todos.
The dumb ideas get axed,
the good ones have a shot at life.
The tasks get completed and crossed out,
the survivors either get done or killed.
What does that have to do with racing, life?
Everything.
===
Deeper Dive
To image the future is to deliberately build a picture of what has not happened yet so that picture can shape what you do now.
It is not fortune-telling and it is not daydreaming. It is the constructive work of taking pieces of memory, observation, values, and desire and assembling them into a scene, a feeling, or a story of a possible tomorrow.
How the mind actually does it
Your brain uses the same machinery for remembering the past and picturing the future. It pulls familiar people, places, objects, and emotions out of storage and rearranges them into events that have never occurred. Neuroscientists call this constructive episodic simulation. People who lose the ability to recall personal memories often also lose the ability to vividly imagine their own future.
There are at least four related modes:
- Simulation — constructing a specific scene (“I see myself finishing the climb, breathing steadily”).
- Prediction — estimating likelihood.
- Intention — deciding what you want.
- Planning — laying out the steps.
They usually operate together.
Why the pictures matter
Sociologist Fred Polak argued that the images a person or a culture holds of the future are a driving force of history. A living, attractive image of a better world pulls people forward; a decaying or purely catastrophic image produces paralysis or decline. The pictures are not just reflections of reality—they help create it by directing attention, effort, and courage.
That is why practices such as writing a “best possible self” letter, running scenario workshops, or simply sitting still and seeing a concrete good outcome in detail can change mood and behavior. The image becomes a reference point you can steer toward.
Two common mistakes
- Treating the image as a rigid prediction instead of a working sketch that can be revised.
- Only imaging disaster. A mind that rehearses only collapse has less material with which to invent alternatives.
Imaging the future, then, is the act of making the not-yet visible enough that you can start living toward it today.
===
162.6 lbs/12.4%
9ish hours sleep
480ish anti-oxidant level
Upper Body: 0 push ups, 0 pull ups, hand gripper, shoulder press, curls
Lower Body: 0 box jumps (24"), Bulgarian split squats with 25lb dumbells, nordic curls, heel and toe raises
87/98/-12 per Strava Power & Relative Effort (whatever that means)
What I'm reading: Black List, Brad Thor
What I'm studying: The entire works of Neville Goddard, all kinds of marketing, Old Testament
https://www.strava.com/athletes/10248
>
SOMETIMES PRE-VIEWING IS JUST A HECKUVA A GOOD REMINDER
THE FIRST WE EVER RACE A COURSE, taking the time to recon from parking to finish, even if it's just the first 5 miles...
... can pay oodles and oodles.
If we have the time,
pay the dime.
Pre-view it all.
But, what if we've already raced it?
Trust me on this...
- the turns
- the sunlight angles
- how the herd responds over undulations
... we'll never have the course as dialed as the locals.
I was reminded of this today
- 36 miles
- 4500' of vert
- most of it off road
... pre-riding the first 33ish miles of our upcoming epic SurfNSummit.
The reminder wasn't the route so much as these specific issues...
- check your batteries - the one day I don't check the shifter batteries the night before and my casual spin to the start turns into sprinting home to replace a 2032 and then pin it to meet the crew - we don't wait, ever.
- respect the pre-ride like we'd expect the race day - I went low on my calories/bottle and extra gels in the pocket and really suffered for it on the way back
- if at all possible - have the cold/icy water if it's going to be hot vs the "room temperature" free water that was as warm as the outside air of 100º. this made eating the NutttrButtrs during the last 90 minutes impossible because my stomach wasn't loving the hot water
- have the bike in the finest working order - that fouled rear 2-speed unable to access my 3 lowest gears made the 50 minute climb unnecessarily challenging
- pace to race - in this case, while grateful to have 4 of the posse join us, they weren't doing the whole thing and rather than high zone 2, we were bouncing between tempo and threshold for the first 90 minutes, which is not the plan for the epic adventure
... that said, it was great to push the pace and be reminded of such idiocy.
Interestingly, while the big climb was a definite grind, and with the superlow cadence I couldn't put out as much power...
... my time was only 7 seconds slower than during the event last year.
Go figure.
No.
Go preview,
as much as possible.
And if we can't in person,
we try and dig up some YouTube intel.
===
165.4 lbs/12.4%
7ish hours sleep
480ish anti-oxidant level
Upper Body: 0 push ups, 0 pull ups, hand gripper, shoulder press, curls
Lower Body: 0 box jumps (24"), Bulgarian split squats with 25lb dumbells, nordic curls, heel and toe raises
89/113/-24 per Strava Power &Relative Effort (whatever that means)
What I'm reading: Full Black, Brad Thor
What I'm studying: The entire works of Neville Goddard, all kinds of marketing, Old Testament
https://www.strava.com/athletes/10248
>
SHARPENING THE EDGES WITH ANGER
HAVING CONTROL OF OUR EMOTIONS on race day doesn't mean just playing it cool. Some emotions are better than others...
... for those who know how to harness them.
Like anger.
I'm not ashamed to admit, below that happy go lucky, come what may demeanor...
... is one hacked off dude.
If I have to/I've been known to...
... conjure up the most heinous reasons to crush the least deserving, most innocent competitors on the line.
Don't worry,
they never know.
Anger works for me.
I had a business partner say...
... you're so mellow
and
... dude, you have authority issues
... during the same meeting!
lol
Here's the real dill.
When I was younger it was uncontrollable and cost me a lot of points on the tennis court and life in general.
These days, if I'm rejected, disrespected, doubted, stomped on...
... that rocket flame of anger is powerful stuff.
Suddenly, I have this amazing laser focus combined with get outta my way energy.
I love that.
- heck no I don't want cookies
- heck yes I'm doing that work out
- heck no I'm not staying out late
- heck yes I need that upgrade
It's way better if I can get it going months, sometimes years in advance, but...
... making it up on the start line is a great way to lock in and race.
You might be askin' What the heck is wrong with you Diesel?...
... let's just say getting rejected on a home we were trying to buy has me pouring jet fuel on PEDAL industries.
Yeah,
harnessed anger is lit.
===
163.4 lbs/12.4%
8ish hours sleep
480ish anti-oxidant level
Upper Body: 0 push ups, 0 pull ups, hand gripper, shoulder press, curls
Lower Body: 0 box jumps (24"), Bulgarian split squats with 25lb dumbells, nordic curls, heel and toe raises
155/138/17 per Strava Relative Effort (whatever that means)
What I'm reading: Full Black, Brad Thor
What I'm studying: The entire works of Neville Goddard, all kinds of marketing, Old Testament
>
REAL VISION
ALONG THE WAY to a glorious A race we face a lot of decisions. Some are micro, others macro. How we handle them...
... depends on our vision of how it will end.
What are we seeing?
I've long been fascinated with visualization techniques.
Once I learned of the concept via the great Denis Waitley's Psychology of Winning...
... the pieces began to fall into place.
Things I was underconciously aware of suddenly made sense.
The question that remained was...
... Could it be mastered and controlled?
From a practical standpoint, I can confirm that having a clear vision of how I want to cross the finish line...
- good food choices
- commitment to excellent sleep
- making time for and executing the critical workouts when desire is flat
... has given me the strength to accomplish the steps necessary along the way.
Which lends immense and undeniable confidence as the A race approaches…
… because we approach all the prep as if the finish has already happened.
We literally see everything with new eyes.
But, what if it works in all areas of life, not just racing?
What would that be worth,
what does it tell us about our present circumstances...
... what are we going to do about it?
===
162.8 lbs/12.4%
8ish hours sleep
480ish anti-oxidant level
Upper Body: 0 push ups, 0 pull ups, hand gripper, shoulder press, curls
Lower Body: 0 box jumps (24"), Bulgarian split squats with 25lb dumbells, nordic curls, heel and toe raises
158/156/2 per Strava Relative Effort (whatever that means)
What I'm reading: Full Black, Brad Thor
What I'm studying: The entire works of Neville Goddard, all kinds of marketing, Old Testament
https://www.strava.com/athletes/10248
>
SPRINTING FOR THE WIN
UNLESS WE ARE ACTUALLY sprinters, racing events on the track or crits, it's unlikely we'll ever sprint for the win. We might race our pals to the city limits sign or...
... bang bars with other pack fodder.
So, why practice sprinting?
Here are my top reasons...
- to maintain, increase strength
- as a supplement to weight training
- to cement in neuromuscular connections so I can harness said power
... I have one dedicated sprint day per week.
This is not an interval session,
with efforts lasting minutes.
Yuck!
This is all out getting after it,
in bursts of 5-15 seconds,
spaced with full recovery.
I like to do 'em offroad.
Tonights was particularly fun.
Yes fun!
On the downhill sections, any time I had a chance to get on the pedals hard and keep my speed up, I went for it.
Not only was I recruiting the sprint muscles...
- legs
- butt
- core
- back
- arms
- shoulders
... I was reinforcing how it all works together over rapidly changing terrain.
Which is, in a sense, sprinting for the win.
The win being staying strong and coordinated.
===
163.4 lbs/12.6%
7 hours sleep
480 anti-oxidant level
Upper Body: 60 push ups, 14 pull ups, hand gripper, shoulder press, curls
Lower Body: 20 box jumps (24"), Bulgarian split squats with 25lb dumbells, nordic curls, heel and toe raises
161/170/-10 per Strava Relative Effort (whatever that means)
What I'm reading: Full Black, Brad Thor
What I'm studying: The entire works of Neville Goddard, all kinds of marketing, Old Testament
https://www.strava.com/athletes/10248
>
THE F-WORD NOBODY WANTS TO USE
IT'S JUST INCREDIBLE the amount of reasons we can come up with when we find ourselves OTB (off the back)...
... whether it's dropping anchor or slipsliding away.
Bring on the excuses.
Like today's TMWC stacked with visiting hitters...
... we were pinning it something vicious, all the way..
Until I started spinning the slowslide of shame,
with five miles to go.
Giving me plenty of time to think of all the reasons...
- haven't shaved legs since July
- got to bed to late
- creatine made me put on 5 lbs
- my Classified hub is dying and dragging
- upped my box jumps and other leg stuff Sunday, Wednesday, Thursday
- walked 3 miles in the sand Sunday (normally just 2)
- left a little late and had to hustle to meet group
- gravel pedals and shoes vs road
- unaero gravel frame
- somewhat shallow road wheels
- less than aero helmet
- extra weight from lights now that it's dark
... while gimping to the finish.
But.
We all know the truth...
... and it starts with F.
FATIGUE.
It's offseason fur cryin outloud!...
... what the heck am I doing?
Well, just the most lifechanging, epic adventure on SoCal...
- 120 miles
- 15k of vert
- around 12 hours (including stops)
... the SurfNSummit on 10.10.26
Sooooooooo... 1 more extralarge Saturday,
then two weeks to taper,
and feel fresh.
Might have to skip the legwork the week of,
or sooner?
===
165.8 lbs/12.6%
7 hours sleep
630ish anti-oxidant level
Upper Body: 0 push ups, 0 pull ups, hand gripper, shoulder press, curls
Lower Body: 0 box jumps (24"), nordic curls, heel and toe raises
162/179/-18 per Strava Relative Effort (whatever that means)
What I'm reading: Full Black, Brad Thor
What I'm studying: The entire works of Neville Goddard, all kinds of marketing, Old Testament
https://www.strava.com/athletes/10248
>
I SPY
WE LIKE TO SAY this is my escape, to ride/run/swim for an hour or few per day. Our happy place isn't a pain cave as much as it is...
... a world without staring at glass.
Is it novel?
There was a pithy post on X this week...
... I'm inviting a bunch of people over this weekend to doomscroll together.
My other non-scrolling/glass moments are reading.
Ingesting something uplifting in the wee morning hours has been a goto for years.
But, then this happened.
The wind down used to be watching "just a few minutes" of TV,
then onto binge watching...
... now it's a full-on addiction to reading spy novels.
They're all basically the same character...
- ex-special ops dude with skills his government needs
- always going off the range to get the job done
- while mixing in some lady-drama
... and I can't seem to get enough.
It started after my TBI,
as therapy.
Who knew staring and scrolling glass was bad juju for brain function and ocular wellness?
In about 30 months, I've read...
- all of Jack Carr (10)
- all of the Gray Man series (15)
- all of the Pike Logan series (20)
- and I'm on book 11 of 25 in the Scot Harvath (series)
... with no end in sight.
From a therapeutic standpoint, my ability to rip downhill on my MTB has returned to about 90% of where I was.
From Oh crap! every ride,
to Heckyeah! this is fun!
Is there any connection between being a spy and racing?
Well, yeah.
If being resourceful, able to adjust on the fly, and see the mission through to completion is how you like to rip on raceday...
... this is your genre.
===
166.2 lbs/12.6%
8 hours sleep
630 anti-oxidant level
Upper Body: 60 push ups, 12 pull ups, hand gripper, shoulder press, curls
Lower Body: 0 box jumps (24"), nordic curls, heel and toe raises
156/144/12 per Strava Relative Effort (whatever that means)
What I'm reading: Full Black, Brad Thor
What I'm studying: The entire works of Neville Goddard, all kinds of marketing, Old Testament
https://www.strava.com/athletes/10248
>
NOW FOR THE REST OF OUR SHOW
WE'RE WRAPPING UP THE 3RD QUARTER, heading into the final three months of the year...
... but not the end of the racing the calendar.
Am I right?
We aren't going to...
- hang it up for 2 months
- watch games
- eat chips
... because we know the truth.
Now is the time to...
- bank strength
- build base
- hone diet
... for springtime cometh.
That's what I'm doing.
Shoot, tonight I passed on cake an icecream.
It wasn't hard, once I gave up sugar, the cravings were gone.
In years past, I'd say Bring it on, it's offseason...
... to the point of friends saying It's good to see fatTodd is back.
Imagine that.
Actually, don't.
Imagine ripping it up next spring, right on through the summer.
===
165.8 lbs/12.6%
8 hours sleep
620 anti-oxidant level
Upper Body: 80 push ups, 16 pull ups, hand gripper, shoulder press, curls
Lower Body: 20 box jumps (24"), nordic curls, heel and toe raises
159/163/-4 per Strava Relative Effort (whatever that means)
What I'm reading: Full Black, Brad Thor
What I'm studying: The entire works of Neville Goddard, all kinds of marketing, Old Testament
https://www.strava.com/athletes/10248
>
TORQUE TRAINING... STILL?
SOME OF US ARE WILLING to take chance with our equipment. Opting to go with the yet to be tried and true...
... can lead to great advantages.
And, big challenges.
As I struggled mightily up a rather steep pitch today...
- 52/42 chainrings
- 13/26 6 speed cassette
... I remembered how tall the gearing was back in the day.
It was brutal.
But, one of the benefits we didn't realize back then was forced torque training...
- high power
- low cadence
- in place of gym time
... something coaches preach in today's era of super wide gearing.
So, why was I doing it today?
Because my super niche 2-speed rear hub from Classified, which replaced the front derailleur dual chain rings...
... has been acting up for the last 2 weeks.
And died today.
Leaving me with the lowest gear of a 46 in front x40 in back.
Manageable on most road climbs...
... swear-inducing on the dirt steeps I faced throughout today's epic URBN GRVL ride.
I've had the system for just over 2 years,
and it has been great.
Superior, I think, to traditional 1x most cats are running offroad.
Because the Surf N Summit is fast approaching...
... I'm in a real pickle.
Classified is based in the Netherlands...
... which is much father away than the hinterlands.
They have few dealers in the states.
Hopefully, they'll get back to me in time to get the system functioning like the racewinning force it has been.
It was a risk when I purchased it,
and I don't regret it at all.
It's that good.
===
166.2 lbs/12.6%
8ish hours sleep
630ish anti-oxidant level
Upper Body: 0 push ups, 0 pull ups, hand gripper, shoulder press, curls
Lower Body: 0 box jumps (24"), nordic curls, heel and toe raises
163/186/-24 per Strava Relative Effort (whatever that means)
What I'm reading: Full Black, Brad Thor
What I'm studying: The entire works of Neville Goddard, all kinds of marketing, Old Testament
https://www.strava.com/athletes/10248
>
THIS CHAING HURTS
STAYING ON TOP of the maintenance game never seems like it's gonna pay off. It's a constant steady drip on our time and wallets...
... until it's not.
Then, it's chunky.
I was reminded of this today by reader Roberto (not his real name).
Here's the chat transcript:
===
165.4 lbs/12.6%
8ish hours sleep
630 anti-oxidant level
Upper Body: 0 push ups, 0 pull ups, hand gripper, shoulder press, curls
Lower Body: 0 box jumps (24"), nordic curls, heel and toe raises
153/128/24 per Strava Relative Effort (whatever that means)
What I'm reading: Foreign Influence, Brad Thor
What I'm studying: The entire works of Neville Goddard, all kinds of marketing, Old Testament
>
SHIFT I HATE
DO YOU KNOW WHY WE SAY If it was easy everyone would do it? It's not just because it's true, it's also because for those of us who are doing the hard stuff...
... we need to know there's a reason.
We do things we hate to do.
Here's a few of mine..
- pullups
- pushups
- box jumps
- stretching
- going to work after a glorious morning riding
- hanging on the back of the group until I literally see stars
- skipping the cookies and cake and ice cream
... and I could go on.
If we are doing things like the above so much,
if it really is that hard to be consistent...
... what is driving us?
A couple of things.
One, it gets easier once we get started.
Two, it becomes habitual, part of operating system.
Three, the really big one...
... we know.
We know this is the path to mastery...
... and few are we, the willing and committed.
To arrive at our stated destiny.
===
165.2 lbs/12.6%
8ish hours sleep
750 anti-oxidant level
Upper Body: 55 push ups, 11 pull ups, hand gripper, shoulder press, curls
Lower Body: 20 box jumps (24"), nordic curls, heel and toe raises
157/148/8 per Strava Relative Effort (whatever that means)
What I'm reading: Foreign Influence, Brad Thor
What I'm studying: The entire works of Neville Goddard, all kinds of marketing, Old Testament
>
THIS ONE CHANGE MADE A HUGE DIFFERENCE
WE ALL HAVE THAT FRIEND who we train with, who is about the speed, or even a little slower. Then, all of the sudden, seemingly out of the blue...
... they are a lot faster.
Leaving us in the dust.
What gives?
Just yesterday I was on the war path with one of these cats.
We'd opted to take a gravel route of the usual group ride, and if we reallyreally got after it...
... we'd meet/beat the group at the finish.
And romp we did.
I knew we had a shot because of his newly found powers.
And, I knew how he got them.
Because I asked.
Bro, your a lot faster and leaner.
It's my wife's fault.
Howso?
Well, she changed up her diet and she does most of the cooking and we're eating a lot cleaner.
If it's that easy then...
... why aren't we all doing it?
Maybe we don't know what eating clean is?
Here's my super simple rule...
... If I can identify the ingredients it's clean.
Steak,
easy.
Mr. Bachan's Japanese Teriyaki Sauce Surfergirl wants to smother it with,
not so much - probs not clean.
Corn on the cob,
easy.
Dorito's corn chips,
impossible - def not clean.
What is the one change we can make today that would make a huge difference in our performance?
Do it.
Then, stack it...
... with the next change.
Yes, it's that easy.
It just takes a bit of time for the results to show...
... fortunately, most of our competitors don't have time for that.
===
165.8 lbs/12.7%
8 hours sleep
790 anti-oxidant level
Upper Body: 105 push ups, 21 pull ups, hand gripper, shoulder press, curls
Lower Body: 40 box jumps (24"), nordic curls, heel and toe raises
160/168/-8 per Strava Relative Effort (whatever that means)
What I'm reading: Foreign Influence, Brad Thor
What I'm studying: The entire works of Neville Goddard, all kinds of marketing, Old Testament
https://www.strava.com/athletes/10248
>
THERE ARE SOME DOOZIES OUT THERE
THERE ARE SO MANY INFOOLENCERS yaking for our attention on myriad platforms. It creates all kinds of noise and...
... makes discerning the truth challenging.
Impossible even.
I was reminded of the dangers of expert opinions today listening to The Marketing School podcast titled...
... How McKinsey Helped Nike Lose $223 Billion.
With a B.
TLDL: they hired a guy who didn't understand the business, and he leaned into all the new fangled, cool kid ideas, in the process destroying the brand.
Some were so stupid it was stunning.
Which reminded me of the Time-Crunched Cyclist podcast I'd listened to the day before...
... The Five Self=Coached Cycling Mistakes That Keep You Stuck.
TLDL: he states we're too unenlightened to coach ourselves, hire his firm.
Along the way apologizing for being so harsh. Except I didn't find it as harsh as it was condescending and self-serving.
I shared the above, so I could share this...
- we need to expose ourselves to new ideas
- test them out well before it matters
- implement the best
... using our common sense, listening to our inner voice, for the win.
Are there good coaches and consultants.
Absolutely.
As the great Charlie Munger said...
... Show me the incentive, and I'll show you the outcome.
===
166.4 lbs/12.7%
7ish hours sleep
540ish anti-oxidant level
Upper Body: 0 push ups, 0 pull ups, hand gripper, shoulder press, curls
Lower Body: 0 ATG air squats and 0 split squats, nordic curls, 0 box jumps, heel and toe raises
161/172/-12 per Strava Relative Effort (whatever that means)
What I'm reading: Foreign Influence, Brad Thor
What I'm studying: The entire works of Neville Goddard, all kinds of marketing, Old Testament
https://www.strava.com/athletes/10248
>
FAMILY FIRST. REALLY?
LOOKING AROUND AMONGST OUR FRIENDS we often see what really drives them. It's not at the races or the slaying rides where this shows up...
... it's at the events they miss.
Huh?
Yeah.
You know, we have this epic ride coming up.
It's not race, it's a social adventure.
From the beach to the mountains...
... the kind of thing you wanna do for the pure challenge.
And.
To blow your friends' minds...
... Yeah, I rode from Dana Point to Big Bear last Saturday.
WHAT?!
Yep, really fun.
No way!
Here's the dill.
A few have shared...
- planning Xterra with daughter
- family half marathon with most of family in Long Beach
- flying to Chicago to support daughter at Chicago marathon
... their reasons for missing this year.
Here's what I can tell ya about each one of these cats...
... they have grown awesome, loving families.
Nothing better.
In case weekend of 10.10 is open for you...
... it's an open invite: https://pedalindustries.com/collections/surf-n-summit-collection
===
166.2 lbs/12.7%
7.5ish hours sleep
540ish anti-oxidant level
Upper Body: 105 push ups, 21 pull ups, hand gripper, shoulder press, curls
Lower Body: 0 ATG air squats and 0 split squats, nordic curls, 50 box jumps, heel and toe raises
160/168/-8 per Strava Relative Effort (whatever that means)
What I'm reading: Foreign Influence, Brad Thor
What I'm studying: The entire works of Neville Goddard, all kinds of marketing, Old Testament
https://www.strava.com/athletes/10248
>
ANY SYSTEMS READY TO GO?
WE ALL WANNA BE BETTER, at least that's what we tell ourselves. Anybody listening to us drone on about the initiatives we're gonna take...
... might possibly be convinced we really want the prize.
But, do we?
Could our actions convict us?
Better question.
What's it gonna take?
Not the big crazy actions,
that's for sure.
We'll never get those done,
because they are big and crazy.
The real secret...
... having a system to be a little better every day.
And, sticking to it.
One of my systems is to weigh myself each morning. I get instant feedback on the previous day(s) nutrition choices. It's a simple way to stay in tune with any changes I may have/have not made...
... like I'm thinking my adding 5lbs in the last month is a direct result of the predicted 2-3% gain predicted by consistent creatine intake.
Worth it?
===
166.2 lbs/12.7%
7.5ish hours sleep
540ish anti-oxidant level
Upper Body: 105 push ups, 21 pull ups, hand gripper, shoulder press, curls
Lower Body: 0 ATG air squats and 0 split squats, nordic curls, 50 box jumps, heel and toe raises
160/168/-8 per Strava Relative Effort (whatever that means)
What I'm reading: Foreign Influence, Brad Thor
What I'm studying: The entire works of Neville Goddard, all kinds of marketing, Old Testament
https://www.strava.com/athletes/10248
>
SIRMIXALOTS GRAND MASTER GRAVEL
DEPENDING ON THE LOCALE, there can be a lot of ways to get out and cover some ground. Some areas are all paved, others all single track, others lots of gravel...
... they're all a blast.
Which is best?
I dunno.
But, I can tell you this, where we are, mixing it up on a gravel bike is a great way to get out...
... and skip most of the lights, and traffic.
Like today.
The first 90 minutes were mostly dirt...
... with nearly 30 minutes at threshold or above.
Meeting up with a slaying group ride on the road...
... pushed me to my limits and stacked on the intensity.
From there it was a JRA road, gravel and single track.
I love rides that...
- mix up the surfaces
- skip most high traffic areas
- and traverse lots of interesting terrain
... for the pure adventure.
The biggest and best one of the year is just 4 weeks away...
- Sunrise to sunset
- from Dana Point
- to Big Bear
... and you're invited.
All the details are here: https://pedalindustries.com/collections/surf-n-summit-collection 
https://pedalindustries.com/collections/surf-n-summit-collection
===
166.8 lbs/12.8%
7.5ish hours sleep
540ish anti-oxidant level
Upper Body: 0 push ups, 0 pull ups, hand gripper, shoulder press, curls
Lower Body: 0 ATG air squats and 0 split squats, nordic curls, 0 box jumps, heel and toe raises
164/192/-29 per Strava Relative Effort (whatever that means)
What I'm reading: Foreign Influence, Brad Thor
What I'm studying: The entire works of Neville Goddard, all kinds of marketing, Old Testament
https://www.strava.com/athletes/10248
>
JRA
BEING THE DEDICATED ADDICTS that we are, we eventually learn the jargon that sets us apart from the commoners who consider themselves in the know, but...
... are actually far from it.
Neophytes.
Anybody who's worked in a bike shop, particularly the service area has heard the phrase...
... I was just riding along.
And, said to themselves under muffled breath, while inconspicuously rolling their eyes...
... JRA.
What follows JRA...
- my X broke
- my Y stopped working
- my Z fell off and disappeared
... is always entertaining.
Not that it hasn't been heard before,
but the way it is camouflaged...
... as if it is somehow the shop's/mechanic's fault.
Yet, I digress.
Because what I really wanted to point out is how much fun it is to move about the country...
- breathtaking sunrises
- quiet, forgotten roads and trails
- daylight giving way to a moonless, star-filled sky
... and see so many amazing sites.
While we are...
... JRA.
===
167.2 lbs/12.7%
7.5ish hours sleep
540ish anti-oxidant level
Upper Body: 0 push ups, 0 pull ups, hand gripper, shoulder press, curls
Lower Body: 0 ATG air squats and 0 split squats, nordic curls, 0 box jumps, heel and toe raises
155/144/11 per Strava Relative Effort (whatever that means)
What I'm reading: The Apostle, Brad Thor
What I'm studying: The entire works of Neville Goddard, all kinds of marketing, Old Testament
https://www.strava.com/athletes/10248
>
THAT FEELING
SOMETIMES when we're out riding, the feeling is just right. Like we could just keep going forever...
... and never stop.
Why is that?
I honestly don't know.
It just happens.
And, when it does it's magical.
Like this evening.
There I was, about an hour in.
On my gravel bike, connecting the...
- trails
- roads
- single tracks
... and missing all the traffic stops and lights.
Slipping into the zone...
- HR 130ish
- PWR 220ish
... slicing through town with nary a stop.
And loving it.
===
166.2 lbs/12.7%
7.5ish hours sleep
540ish anti-oxidant level
Upper Body: 30 push ups, 6 pull ups, hand gripper, shoulder press, curls
Lower Body: 0 ATG air squats and 0 split squats, nordic curls, 30 box jumps, heel and toe raises
160/175/-16 per Strava Relative Effort (whatever that means)
What I'm reading: The Apostles, Brad Thor
What I'm studying: The entire works of Neville Goddard, all kinds of marketing, Old Testament
https://www.strava.com/athletes/10248
>
IF I HAD A DOLLAR FOR EVERY TIME THINGS LOOKED HOPELESS...
FOR BETTER OR WORSE, as athletes we are really, really good at enduring. When things look absolutely hopeless...
... we press on.
Is that a good thing?
That's an honest question...
... with an unknowable answer.
Because choices stack.
Accumulate.
Tangent: when I had my pager business, my landlord, an old sage and jeweler by trade, told me the worst thing he ever did was keep switching careers. That it was best to lock in, and go in search of mastery.
Welp, I could see the writing on the wall and sold the pager business.
After that, I took his advice,
and can honestly say:
If I had a dollar for every time things looked hopeless and gave up...
... I'd be broke.
In sports...
... we be _____?
In relationships...
... we be _____?
As students...
... we be _____?
There is, of course, a point where things are hopeless, and we gotta/outta sell, but, if there's anything most of us can bank on it's that...
... there is such a thing as a second wind.
Reaching the finish/the goal usually just takes a little more than we initially thought we could give.
And, so, we endure.
===
166.2 lbs/12.7%
7.5ish hours sleep
540ish anti-oxidant level
Upper Body: 30 push ups, 6 pull ups, hand gripper, shoulder press, curls
Lower Body: 0 ATG air squats and 0 split squats, nordic curls, 30 box jumps, heel and toe raises
160/175/-16 per Strava Relative Effort (whatever that means)
What I'm reading: The Apostles, Brad Thor
What I'm studying: The entire works of Neville Goddard, all kinds of marketing, Old Testament
https://www.strava.com/athletes/10248
>
IT'S NOT PERSONAL, IT'S...
SOMEHOW WE FEEL IT'S OKAY to do whatever it takes to win, even if it means clobbering our friends. Ok, not all of us, but...
... definitely some of us.
We might feel, think, say...
... It's not personal, it's racing.
Shoot, one of my frenemies said this to me after a recent race post sucking my wheel for miles...
... Sorry about doing you dirty back there.
All that to say, It's okay to make things personal.
Not all things.
But, I'm definitely making The Wall personal.
It's the next to last climb...
- .88 miles
- 7.1% average grade
- my PR is 4:16, Kevin Vermaerke (yeah, the UAE one) owns the KOM, 3:06
... on our Tuesday Morning World Championships.
While I'm not sure I'll ever best my current PR, set 8 years ago on a perfect day...
- weight down in the 150s
- great pace set by Zach Lloyd
- amazing road bike I shouldn't have sold
... I do wanna get back to regularly hitting 4:40ish vs the 5:24 I did today.
When we set personal challenges like this,
it's motivating only to ourselves,
but pays off everywhere else.
It's fitness and mental fortitude we can tap into on demand.
===
166.6 lbs/12.6%
6ish hours sleep
540ish anti-oxidant level
Upper Body: 0 push ups, 0 pull ups, hand gripper, shoulder press, curls
Lower Body: 0 ATG air squats and 0 split squats, nordic curls, 00 box jumps, heel and toe raises
160/176/-16 per Strava Relative Effort (whatever that means)
What I'm reading: The Apostles, Brad Thor
What I'm studying: The entire works of Neville Goddard, all kinds of marketing, Old Testament
https://www.strava.com/athletes/10248
>
IT'S TOO HARD TO EXPLAIN
DO WE KNOW WHY we do really hard stuff? I mean, really? We keep doing them. Like a young mother who, during the midst of labor, swears she'll never go through childbirth another time...
... and choosing to do it again.
There's something we know,
but can't put our fingers on.
As the great Carl Jung put it...
... Man needs difficulties. They are necessary for health.
It's not the difficulty that repeatedly pulls us back...
... it's the joy we experience on the other side.
Like the insanity of starting a gravel ride at Dana Point, in predawn hours...
- pavement
- to gravel
- to singletrack
- to gravel
- to pavement
- to single track
- to gravel
... and clearing the final summit above Big Bear, as the sun drifts away.
If we did alone, it would be courageous...
... if we did it with friends, it would be the memory of a lifetime.
As the great Terry from Mesa told me today...
- it's your 6th year
- I'm feeling fit
- I'm coming
... I'm always busy.
I'm in.
Are you?
===
Do you know any of these cats?
Previous Finishers
Henri Kavaja (1)
Michael Gould (1)
Richard Brown (3)
Mike Maderos (1)
Richard Ramsey (3) <12 (1)
Josh Wolff (2)
Chris Hill (1) <12 (1)
Spencer Roundy (3)
Michael Foster (4)
Ron Barrett (1)
Todd Brown (4) <12 (1)
Terry Butler (1)
Brennan Sizemore (1)
(times finished)
<12 - completions under 12 hours elapsed time.
===
165.2 lbs/12.6%
8ish hours sleep
540ish anti-oxidant level
Upper Body: 80 push ups, 16 pull ups, hand gripper, shoulder press, curls
Lower Body: 0 ATG air squats and 0 split squats, nordic curls, 00 box jumps, heel and toe raises
154/139/15 per Strava Relative Effort (whatever that means)
What I'm reading: The Apostles, Brad Thor
What I'm studying: The entire works of Neville Goddard, all kinds of marketing, Old Testament
https://www.strava.com/athletes/10248
>
AN ADVENTUROUS PACE
A TRUE ADVENTURE requires a pace that is fast enough to get to the destination, yet slow enough that all can...
... make it to the finish.
It's a fine line.
Shackleton had is crew on a boat.
Pacing wasn't the issue...
- hazardous journey
- low wages
- bitter cold
- long hours of complete darkness
- honor and recognition in event of succeess
... so much as outright danger.
In this case,
all the men needed was the hope of success.
Which is what a proper pace should be...
... given an adventure of epic proportions.
The Surf N Summit may not be a novel exploration of the Antarctic, but it does require...
- manageable heart rate, low power
- lots of food and drink
- solid equipment
... because, it's a legit journey from the sands of Dana Point to the peaks of the San Bernardino mountains above Big Bear.
If you're in, go here now: https://pedalindustries.com/products/surf-n-summit-california-10-10-26
===
165.2 lbs/12.6%
7.5ish hours sleep
540ish anti-oxidant level
Upper Body: 80 push ups, 16 pull ups, hand gripper, shoulder press, curls
Lower Body: 0 ATG air squats and 0 split squats, nordic curls, 30 box jumps, heel and toe raises
156/153/3 per Strava Relative Effort (whatever that means)
What I'm reading: The Apostles, Brad Thor
What I'm studying: The entire works of Neville Goddard, all kinds of marketing, Old Testament
https://www.strava.com/athletes/10248
>
SELLING ADVENTURE
WE SHOULDN'T NEED TO BE SOLD on adventure. It's in our DNA. Yet, often we are distracted and timechallenged and thinking...
... we are way too busy.
But,
life is short.
And,
as the great Ferris Bueller said...
... it comes at you fast.
Adventures, however...
- can be daunting
- involve the unknown
- create lasting memories
... which is why we go for them.
Especially, if we are/have...
... enlisted our posse.
On October 10th, we'll be riding the Surf N Summit for the sixth time this year.
The first two times...
- massive heatwave
- crazy early snowstorm
... we failed.
Last year, for the first time, everyone made the summit before sunset.
it's not for the timid,
those afraid to fail,
the unprepared...
... it's for the adventurous souls who dare what others fear to dream.
https://www.strava.com/activities/16111728104
===
165.2 lbs
7.8ish hours sleep
540ish anti-oxidant level
Upper Body: 30 push ups, 6 pull ups, hand gripper, shoulder press, curls
Lower Body: 0 ATG air squats and 0 split squats, nordic curls, box jumps, heel and toe raises
1560175/-15 per Strava Relative Effort (whatever that means)
What I'm reading: The Apostles, Brad Thor
What I'm studying: The entire works of Neville Goddard, all kinds of marketing, Old Testament
https://www.strava.com/athletes/10248
>
THE RING LEADER
EVERY COMMUNITY has a ringleader. The cat who's constantly inviting to do some ride or run or adventure or race. They're usually mostly fun...
... and sometimes absolute slayers.
Even that's fun.
Why does the ringleader lead?
Because, literally, the more the merrier.
Who appoints the ringleader?
Nobody, it's more of an inner calling.
Who supports the ringleader?
Those looking for a good time.
Who pays the ringleader?
Everyone,
just by showing up.
Somecommunities don't have a ringleader...
... they're waiting for us to show up.
And lead.
===
164.8 lbs
8ish hours sleep
540ish anti-oxidant level
Upper Body: 30 push ups, 6 pull ups, hand gripper, shoulder press, curls
Lower Body: 0 ATG air squats and 0 split squats, nordic curls, box jumps, heel and toe raises
151/122/28 per Strava Relative Effort (whatever that means)
What I'm reading: The Apostles, Brad Thor
What I'm studying: The entire works of Neville Goddard, all kinds of marketing, Old Testament
>
WHEN IT GETS ROUGH
IT DOESN'T TAKE A GENIUS to know we can go faster over a smooth surface than we can over rough terrain. That's why the most powerful sprinters...
... race on the track.
Indoors at the highest levels.
The rest of us get it done over...
- new tarmac
- gravel roads
- rowdy single track
... whatever we get served up.
Where we still need to put down the power,
whether sprinting or just plain ol' racing.
Here's the dill.
If we only ever train our sprinting on the most perfectist of surfaces...
... we're probably gonna stink it up, when it gets rough.
Practicing stomping on the pedals when it's...
- chunky
- slippery
- torn to pieces
... is a skill worth honing.
We've got to be able to perform excellently over all conditions.
When it gets challenging lower pressure in the tires is better...
- roll faster
- better grip
- faster cornering
... just like is in our souls when life gets topsy turvy.
Lower the pressure.
Which reminds me of a dear friend, the great Fritz Tomasello. who insisted we add backpack straps to the RaceDay bag...
... so he could carry his bike from the car to the track.
That's how pristine the indoor tracks are.
===
164.8 lbs
8ish hours sleep
540ish anti-oxidant level
Upper Body: 55 push ups, 11 pull ups, hand gripper, shoulder press, curls
Lower Body: 0 ATG air squats and 0 split squats, nordic curls, box jumps, heel and toe raises
155/138/16 per Strava Relative Effort (whatever that means)
What I'm reading: The Apostles, Brad Thor
What I'm studying: The entire works of Neville Goddard, all kinds of marketing, Old Testament
https://www.strava.com/athletes/10248
>
CHALLENGES CALL
THAT MONUMENTAL CHALLENGE calls to us, challenging us to prepare and be ready and we answer the call with all we've got. Not just going through the motions...
... this time.
Willing to do the impossible.
We've tried before.
Many times.
Only to fail.
Shattered.
We reconstitute.
To vanquish.
Yet again.
Not trying, doing...
.. the impossible.
===
165.6 lbs
8ish hours sleep
540ish anti-oxidant level
Upper Body: 80 push ups, 16 pull ups, hand gripper, shoulder press, curls
Lower Body: 0 ATG air squats and 0 split squats, nordic curls, box jumps, heel and toe raises
157/151/5 per Strava Relative Effort (whatever that means)
What I'm reading: The Apostles, Brad Thor
What I'm studying: The entire works of Neville Goddard, all kinds of marketing, Old Testament
https://www.strava.com/athletes/10248
>
WHAT'S THE WORST THING THAT COULD HAPPEN
MIND CONTROL is a thing. Especially on the start line when the energy is sky high due to...
... a cocktail of tapering and caffeine.
It
takes
real focus.
Just look at your "resting heart rate"...
... pumping like an outta shape donut eater on an outta control treadmill.
We aren't even moving,
because we are thinking about everything.
How do we calm that down,
achieve serenity?
This is important because if we don't get control our emotions we're going to be leaking all kinds of energy we're going to need later on.
Here are my top 5...
5. breathe deep, breathe slow
4. take in the craziness in the competitors' faces and just laugh - cuz it is funny
3. sit on the top tube, rest on the bars
2. close your eyes and trust your training
... and drumroll
... 1. race more so these feelings are welcomed
Oh, one more.
For hecksakes...
... get to the venue early.
Like 2 hours early so we can go through our launch sequence calmly.
Which brings up the ohso obvious.
Have your raceday bag loaded the night before, with everything you (could) possibly need.
Ok.
There's a lot more,
but those are the basics...
... before we unleash our mighty fury.
===
165.6 lbs
7ish hours sleep
540ish anti-oxidant level
Upper Body: 0 push ups, 0 pull ups, hand gripper, shoulder press, curls
Lower Body: 0 ATG air squats and 0 split squats, nordic curls, box jumps, heel and toe raises
158/157/0 per Strava Relative Effort (whatever that means)
What I'm reading: The Apostles, Brad Thor
What I'm studying: The entire works of Neville Goddard, all kinds of marketing, Old Testament
https://www.strava.com/athletes/10248
>
IS THERE REALLY AN OFFSEASON?
HOW ARE WE SUPPOSED TO MAINTAIN FITNESS if there are offseaons? It's a fair question and one that deserves...
... a fair answer.
I have my theory.
And it goes like this...
- get after it 2x/week
- keep stacking the base
- never get out of our routine
... there is no offseason.
But, there is an onseason.
What's the difference?
Look, we have to have a baseline of fitness.
For me, that means being somewhat respectable on the group rides.
If I let my fitness drop the point where I'm getting dropped quick,
that's dialed back too much.
When it's onseason, that means...
- I'll be charging the group rides
- stacking more endurance miles
- perfecting the every aspect of the routine
... everything gets dialed up.
Yeah, I thought of this as I yanked the gravel wheels off,
and mounted the road wheels.
Sticking with my commitment to hit the Tuesday Morning World Championships tomorrow...
... and shoot for a respectable sub-5 minute up The Wall.
===
166.2 lbs
7.5ish hours sleep
540ish anti-oxidant level
Upper Body: 50 push ups, 10 pull ups, hand gripper, shoulder press, curls
Lower Body: 0 ATG air squats and 20 split squats, nordic curls, box jumps, heel and toe raises
153/123/29 per Strava Relative Effort (whatever that means)
What I'm reading: The Last Patriot, Brad Thor
What I'm studying: The entire works of Neville Goddard, all kinds of marketing, Old Testament
https://www.strava.com/athletes/10248
>
WHAT'S NEXT?
THE KIDS ARE BACK IN SCHOOL. Things haven't changed much. Some sit in back semicheckedout...
... others up front and eager.
Just like a new race season.
As we head into fall...
- there's still a mess of events calling out to us
- bombarding our inboxes
- popping in the socials
... we still have choices.
Before we choose what's next...
- goals accomplished
- unforgettable memories
- regrets of missed or untaken opportunites
... reflecting/celebrating/acknowledging might be the best next event.
===
165.2 lbs
8ish hours sleep
540ish anti-oxidant level
Upper Body: 100 push ups, 20 pull ups, hand gripper, shoulder press, curls
Lower Body: 0 ATG air squats and 60 split squats, nordic curls, box jumps, heel and toe raises
156/142/14 per Strava Relative Effort (whatever that means)
What I'm reading: The Last Patriot, Brad Thor
What I'm studying: The entire works of Neville Goddard, all kinds of marketing, Old Testament
https://www.strava.com/athletes/10248
>
MORE AI SLOP?
UNDERSTANDING AI QUERIES, for most of us, is like understanding pig latin. If we don't have the key...
... it's meaningless.
Want proof?
Ok.
Rider X is a fast,
and uncoached.
Prepping for an upcoming, highly competitive gravel race...
... he had a sit down with Coach ChatGPT.
The recommended protocol?
Mostly endurance, but per ChatGPT I should as some higher zone work at the end of the ride to simulate race conditions.
Am I the only one who sees a problem with that?
Other than the fact that every romping gravel race I've ever done has started out like an XC race...
- completely pinned until the selections are made
- threatening to settle in before hitting it hard, again
- to the eventual war of attrition where riders finish mostly alone
... I'd say it's spot on.
lol.
So, yeah, as long as everyone agrees to save it to the last 30 mins then Coach Chat has it nailed.
In training...
- most of roll out,
- then, gradually warm up
- finally put in some good efforts
... which is probably why things unfold as they do.
Look, there are certain people I ping for their opinion knowing that whatever they suggest...
... the opposite is the best course of action.
With Coach Chat, it's not Be careful what you ask for as much as its...
... Be careful how you ask.
===
164.6 lbs
7.5ish hours sleep
540ish anti-oxidant level
Upper Body: 0 push ups, 0 pull ups, hand gripper, shoulder press, curls
Lower Body: 0 ATG air squats and 0 split squats, nordic curls, box jumps, heel and toe raises
160/163/-3 per Strava Relative Effort (whatever that means)
What I'm reading: The Last Patriot, Brad Thor
What I'm studying: The entire works of Neville Goddard, all kinds of marketing, Old Testament
https://www.strava.com/athletes/10248
>
GETTING DESTROYED FOR THE WIN
SINCE IT'S SO TEMPTING to sandbag, we should never be surprised that it goes on. At all competitive levels...
... it's a thing.
But,
why?
To get an easy V.
Where's the victory in that?
For the day to day group rides and non-A races...
... we should be lining up the monsters.
Who are going to push to our very limits...
... destroy us.
That's winning.
Ya know what else it is?...
... putting ourselves in position to win the ones that matter.
===
164 lbs
8 hours sleep
540ish anti-oxidant level
Upper Body: 0 push ups, 0 pull ups, hand gripper, shoulder press, curls
Lower Body: 0 ATG air squats and 0 split squats, nordic curls, box jumps, heel and toe raises
153/120/33 per Strava Relative Effort (whatever that means)
What I'm reading: The Last Patriot, Brad Thor
What I'm studying: The entire works of Neville Goddard, all kinds of marketing, Old Testament
>
WHY DO BODY WEIGHT EXERCISES
THERE ARE A LOT OF WAYS to get stronger on the bike. Whether we want to climb better, fly on the flats or lay down obscene sprints...
... we need more power.
How do we get it?
Akshully go to a gym,
lift heavy at home,
body weight.
They all work.
Lately, I've been in love with the body weight stuff.
Not just the pullup an pushup stuff...
... but, high rep leg work.
Till.
It.
Burns.
Yeah, it produces the same I can barely walk feeling...
... after rattling 'em off.
And, I'm rightly winded to prove it.
The reason I'm really digging these is...
- plain ol' grinding up a long climb
- pushing hard the final minute to the top
- poking my nose in the wind for way longer than normal
... the fatigue resistance it seems to be building.
I feel the fatigue building,
and I seem to be able to deal with it better than high weight, low rep.
It feels so good,
I love it.
===
163.8 lbs
8 hours sleep
540ish anti-oxidant level
Upper Body: 75 push ups, 15 pull ups, hand gripper, shoulder press, curls
Lower Body: 0 ATG air squats and 50 split squats, nordic curls, box jumps, heel and toe raises
155/128/27 per Strava Relative Effort (whatever that means)
What I'm reading: The Last Patriot, Brad Thor
What I'm studying: The entire works of Neville Goddard, all kinds of marketing, Old Testament
https://www.strava.com/athletes/10248
>
MOVING
MOST OF US, all of us, learned to run, swim and ride a bike at an early age. It came naturally to run, the bike a little coaxing, swimming a few pointers...
... and we were off.
Am I missing something?
Oh, yes.
Faith.
It took faith to put the coaxing and pointers into play and...
... realize we weren't gonna drown or fall over.
If, we'd just keep moving.
===
Designed this t-shirt, and realized why I love it so much.
Every successful racer begins with...
- 0 Starts
- 0 Wins
- 0 Fans
... the only difference between them and everyone else is they keep showing up.
Moving.
===
164.6 lbs
8 hours sleep
540ish anti-oxidant level
Upper Body: 75 push ups, 15 pull ups, hand gripper, shoulder press, curls
Lower Body: 0 ATG air squats and 30 split squats with 50lbs, nordic curls, box jumps, heel and toe raises
158/138/19 per Strava Relative Effort (whatever that means)
What I'm reading: The Last Patriot, Brad Thor
What I'm studying: The entire works of Neville Goddard, all kinds of marketing, Old Testament
https://www.strava.com/athletes/10248
>
DOORS BLOWN OFF?
OCASSIONALLY, after an A race we might back it down for a few days. Then, think to ourselves...
... we really outta do something with this fitness and rest.
But, usually there's a problem.
Most of us, especially me, think we are resting and therefore recovered and hence ready to slay it.
I mean, if the metric are indicating it like mine were this morning...
... by golly let's get after it.
Welllllll, a funny thing happened on the final seven mile stretch.
Rather than romping like a renegade,
I limped like a lost loner.
It hurt,
I pulled the plug.
How could I have so misjudged my freshness...
- 81 mi
- 11 hrs
- 9,665'
... because last week 4 rides were far from restful.
I should been spinning the flats rather than grinding the climbs.
When I finally managed to make it home,
I thought might as well upload and see how badly my doors were blown off...
... Your highest power output for 30 seconds in 2026!
Oh...
... now what if we actually rested?
===
164.6 lbs
7 hours sleep
540ish anti-oxidant level
Upper Body: 0 push ups, 0 pull ups, hand gripper, shoulder press, curls
Lower Body: 0 ATG air squats and 0 split squats with 50lbs, nordic curls, box jumps, heel and toe raises
152/97/54 per Strava Relative Effort (whatever that means)
What I'm reading: The Last Patriot, Brad Thor
What I'm studying: The entire works of Neville Goddard, all kinds of marketing, Old Testament
https://www.strava.com/athletes/10248
>
CAUSING EFFECT
MAKING PLANS for the upcoming event can be nerve-racking because there is so much unknown. There are really only...
... two paths forward.
It's gonna tricky,
it's gonna be awesome.
I was thinking about this, watching the highlights of Leadville.
There was our PEDALindustries flag,
right on the course,
where I imagined it.
Not just any part of the course, but a part of the course which was only open to racers who qualified much faster than me.
But, I really wanted to be there, too.
At Lost Canyon.
In my mind, it was a superior location for my feed zone.
So, made the 12' flags weeks prior to traveling.
Figuring it was gonna happen,
seeing them on course in my mind.
How'd we get the flag there?
First, I applied for a lottery to gain access.
Next, a blog reader and customer reached out and invited me to use his access to the area.
Then, I was informed I'd lotteried in to the zone myself.
That my friends is a magical way to live called...
... causing effect.
===
164.8 lbs
8 hours sleep
540ish anti-oxidant level
Upper Body: 50 push ups, 10 pull ups, hand gripper, shoulder press, curls
Lower Body: 50 ATG air squats and 0 split squats with 50lbs, nordic curls, box jumps, heel and toe raises
152/97/54 per Strava Relative Effort (whatever that means)
What I'm reading: The Last Patriot, Brad Thor
What I'm studying: The entire works of Neville Goddard, all kinds of marketing, Old Testament
https://www.strava.com/athletes/10248
>
ONE REASON EATING HEALTHY MATTERS
SOMETIMES WE'RE ON POINT with our food choices, other times, for a variety of reasos...
... we fall off the wagon.
What's the damage?
Over the course of a lifetime,
probably nothing.
If it's occasional.
As the great Tim Ferriss advocated in The 4-Hour Body: An Uncommon Guide to Rapid Fat-Loss, Incredible Sex, and Becoming Superhuman...
... having a cheat day once a week won't kill us.
Might be helpful.
Honestly, I'm not 100% sure about that.
Here's what I do know.
If my cheat day is Sunday, and I go all in on the cheating...
... I'm likely to wake up a few pounds heavier on Monday, than I was on Friday.
Which is not really the point I wanted to share.
When I whipped up a salad today, with fresh veggies and Safe Catch tuna...
... all I could think about was how good this was going to be for my body.
That kind of thinking matters,
more than some might think.
===
165ish lbs
9sh hours sleep
540ish anti-oxidant level
Upper Body: 50 push ups, 10 pull ups, hand gripper, shoulder press, curls
Lower Body: 50 ATG air squats and 0 split squats with 50lbs, nordic curls, box jumps, heel and toe raises
155/108/46 per Strava Relative Effort (whatever that means)
What I'm reading: The Last Patriot, Brad Thor
What I'm studying: The entire works of Neville Goddard, all kinds of marketing, Old Testament
https://www.strava.com/athletes/10248
>
THE IMPORTANT THINGS
RETURNING HOME after a weekend or week(s) away on an adventure is usually awesome. The trip may have been amazing...
... but, not as much as what we left behind.
I was reminded of this today.
On a sweltering summer day,
we pushed through LA traffic...
... in time for a little family get together.
There really is nothing that compares.
===
164ish lbs
7ish hours sleep
540ish anti-oxidant level
Upper Body: 0 push ups, 0 pull ups, hand gripper, shoulder press, curls
Lower Body: 0 ATG air squats and 0 split squats with 50lbs, nordic curls, box jumps, heel and toe raises
159/125/34 per Strava Relative Effort (whatever that means)
What I'm reading: The First Commandment, Brad Thor
What I'm studying: The works of Neville Goddard, all kinds of marketing, Old Testament
https://www.strava.com/athletes/10248
>
THREESY DOES IT
DESTINATION RACES AND RIDES always bring their own challenges. One of them can be altitude, and the big question there is...
... how soon do we need to go up?
Give us a rule.
Oldtimers have a saying...
... three weeks or three minutes.
Anything else is subpar.
On the extremes, the very best I ever felt was after 6 weeks.
The worst was driving 15 hours from sea level on a Thursday,
then racing on Saturday.
Which got me thinking after yesterday's final ride above 10,000'...
- sprinting
- climbing
- bombing
... I finally felt pretty darn good.
Confirming the broscience...
... threesy does it.
===
164ish lbs
7ish hours sleep
540ish anti-oxidant level
Upper Body: 0 push ups, 0 pull ups, hand gripper, shoulder press, curls
Lower Body: 0 ATG air squats and 0 split squats with 50lbs, nordic curls, box jumps, heel and toe raises
159/125/34 per Strava Relative Effort (whatever that means)
What I'm reading: The First Commandment, Brad Thor
What I'm studying: The works of Neville Goddard, all kinds of marketing, Old Testament
https://www.strava.com/athletes/10248
>
BE STILL MY BEATING HEART
OH, THE TRAINING METRICS! They overwhelm, underencourage, lead us like a ring through our nose, promise us magic, and...
... and in the end distract us.
Potentially.
But, what about HR?
What does it really tell us?
For me, racing anything over 90ish minutes, heart rate is key.
Representing a pace I can hang onto...
- elevation
- weather
- terrain
... how I will perform regardless of the conditions.
Which reminds me of one of my favorite passages...
... As he thinketh in his heart, so is he.
===
163.8 lbs
8ish hours sleep
540ish anti-oxidant level
Upper Body: 0 push ups, 0 pull ups, hand gripper, shoulder press, curls
Lower Body: 0 ATG air squats and 0 split squats with 50lbs, nordic curls, box jumps, heel and toe raises
164/151/13 per Strava Relative Effort (whatever that means)
What I'm reading: The First Commandment, Brad Thor
What I'm studying: The works of Neville Goddard, all kinds of marketing, Old Testament
https://www.strava.com/athletes/10248
>
IT'S EASY TO FORGET
WHEN WE HIT REALLY HIGH LEVELS OF FITNESS, we are able to do so much more. We can climb, descend, go for miles...
... with relative ease.
It's really fun.
Sometimes, with all the focus of being our best we neglect to unzip a bit and go with the flow.
I was thinking about that today,
rolling into a well-deserved recovery week.
Starting at 10,600'...
- picking my way through the rocks
- negotiating switchbacks
- searching for traction
... and riding straight up for 30ish minutes.
Taking it easy,
in no hurry.
Thoroughly enjoying the low speed challenges going up...
... while testing my willingness to keep my fingers off the brake levers going down.
The other thing we/I forget is hardly anybody on the planet can do this and...
... find it relaxing and rejuvenating.
But, we can.
'Cause we're fit,
fortunate,
blessed.
===
163.6 lbs9ish hours sleep
540ish anti-oxidant level
Upper Body: 50 push ups, 0 pull ups, hand gripper, shoulder press, curls
Lower Body: 50 ATG air squats and 0 split squats with 50lbs, nordic curls, box jumps, heel and toe raises
165/156/9 per Strava Relative Effort (whatever that means)
What I'm reading: The First Commandment, Brad Thor
What I'm studying: The works of Neville Goddard, all kinds of marketing
https://www.strava.com/athletes/10248
>
MY THOUGHTS ON HARD DRINKING
HAD A FRIEND SAY Beer after MTBing is required. For sure it's a ritual and bonding experience for all kinds of riders. Plus, all those sponsor dollars are so easy to come by...
... plenty of profit margin and residual sales.
But, what about hard drinking?
You know the truly hard stuff.
And, I'm not talking about fire water.
Just water.
Seems it's so hard to drink the stuff.
Even though...
- fridge door
- gas stations
- grocery stores
... it's everywhere.
But, when was the last time you had plain old water...
... and plenty of it?
Personally, I'm downing about 100 ounces a day.
Can you drink too much?
Yes.
And, if you want to get freaked out about it, I review the book Waterlogged here: https://pedalindustries.com/blogs/feed/trust-science-or-not
A good rule of thumb for those who...
- pee dark yellow
- hardly need to pee
- can ride or run for hours without peeing (yes, swimmers, no one is fooled by your never needing to pee)
... start with, don't feel thirsty.
===
162
8.5 hrs sleep
Pullups Pushups Deadlifts
10 minutes recovery
90 minutes reading + Journaling
79 (fitness per training peaks)
40 min vision therapy
SO YOU WANT TO BE A RACER
DROPPING DOWN THE GRAPEVINE, into the Central Valley, I was blinded by dense fog. The famvan in front hit the brakes, I started slow down, too...
... was this a good idea?
I passed them going 40, to get in front, just in case someone came barreling along at 65.
Breaking the speed limit wasn't necessary...
... first, I had to get to the start line.
Racing is that way.
We take risks,
high on adrenaline...
... relishing in the Oh shift! moments.
Living to race another day,
forgetting...
... to win, we simply need to get to the finish line ahead of the others.
===
I can tell you this...
- faith
- practice
- commitment
... are key to dominating the risks we take.
===
163.1
8 hrs sleep
Pullups Pushups Deadlifts
10 minutes recovery
90 minutes reading + Journaling
78 (fitness per training peaks)
30 min vision therapy
https://www.strava.com/athletes/10248
WEIGHT MANAGEMENT HACKS FOR THE SLEEP DEPRIVED ATHLETE
SLEEP IS A CRAZY THING. We need it, we know we need, we figure we can wing it if don't get enough. One would think if we're awake for more hours...
... we'd burn more calories.
Kinda true.
Here's the problem, at least for me, when I don't get enough sleep...
... I crave calories.
You know...
- sugar
- donuts
- cookies
... a sugar hit to rev me up.
What's the anti-dote?
- Crank up the protein intake,
crowd out the carbs. - Get in the easy workouts,
pushups, pullups, air squats - Be a cat,
take a nap
That, and a little extra caffeine helps me get through those rough days.
The better choice,
get to bed early,
same time,
each day...
... proper sleep is key.
===
161.4
7 hrs sleep
No strength training.
0 minutes recovery
60 minutes reading + Journaling
78 (fitness per training peaks)
30 min vision therapy
MULLET RACING AT ROCK COBBLER
YOU KNOW WHAT A MULLET IS RIGHT? Going against decades of wisdom, I changed my bike set up 12 hours before a huge gravel race. I was tempted to do more, but kept it...
... this wacky set up.
Why?
Because...
- smooth asphalt
- chunky asphalt
- rotten asphalt
- smooth dirt
- rocky dirt
- awful dirt
... this route has it all.
At the last second, I swapped out my 45mm upfront for...
... a massive 2.2 mtb tire.
So glad I did.
Aint' nothing like 40 mph down a rough gravel road...
... with a chicane in the middle.
Almost, and I mean almost, didn't make it.
One guy went full Isle of Man over edge...
... and was heard yelling Medic! Medic! Medic!
My mtb tire was all business,
the rear end was full party mode,
slipping, sliding and drifting to keep...
... and keep upright.
There was a trade off.
While very fast on the rough stuff,
the mtb tire with 20 lbs of pressure...
... was sluggish and slow on the road.
It was helpful on the tarmac to have the 45 in the back,
even at 26 lbs of pressure.
The only thing I really would have changed on my set up was the front ring...
... should have mounted the 42 tooth instead keeping the 46 on.
For two reasons...
- the course has some serious 20%+ pitches and they were killing me
- the 46 might be a little worn, I dropped the chain twice
... so dumb, I knew better.
Oh, here's another change up for raceday without proving in testing...
... I loaded my bottles with 4 scoops of CarboRocket evil - 444 calories.
This worked great.
Had great power until the last hour or so...
- pneumonia last month
- and that tall gearing
... is to blame.
Easy fix.
I'd rate the day...
- incredible course
- perfect weather
- seeing friends
... a freakin' 10!
===
160.9 (guessing no scale this morning)
7.5 hrs sleep
No strength training.
10 minutes recovery
30 minutes reading + Journaling
80 (fitness per training peaks)
10 min vision therapy
PLANT THESE SEEDS NOW!
SPRING IS COMING, if you're a farmer, you're thinking about all the work to be done prepping fields, then planting seeds. Soon, it'll be time to...
... mothball the trainers.
We're planting seeds now,
in winter.
And, it's definitely a volume thing.
The more we plant,
the bigger the harvest.
But, here's the dill,
the kinds of seeds we plant matters.
Base miles.
Strength training.
Eating like an Olympian.
or
Gorging on junk food,
skipping the gym,
tiny miles.
What we plant matters,
it's going to grow.
What
When
How much...
... are we going to reap?
===
160.9
8 hrs sleep
No strength training.
10 minutes recovery
60 minutes reading + Journaling
74 (fitness per training peaks)
30 min vision therapy
WHICH TIRES TO RUN AT ROCK COBBLER?
36 HOURS TILL THE RACE STARTS. I'm packing up the van with clothes, blankets and snacks and stuff. That's easy...
... it's the tire choice i'm freakin' on.
I've been running Conti RaceKings on my gravel bike for months,
same tires I race on my MTB.
They're cushy,
fast over rough terrain,
extra trustworthy when it comes to flats.
Perfect for Rock Cobbler's technical sections,
and the miles of horse hoof scarred dirt roads.
But, they are super slow on the paved sections.
I looked at the route on Map My Ride.
Near as I can tell, about half the course is paved.
So I mounted up my fave TerraSpeed 45 tires for a shake down ride today.
Gadzooks!...
... they're waaaaaaaaay faster on paved, and smooth gravel.
Forgot about that.
It could be muddy,
and the TerraSpeeds have much better clearance.
Time spent in each type of terrain...
- Paved and smooth TerraSpeeds get the vote
- Rough n rocky it's RaceKing all the way
- Climbing it's about equal
... is what's gonna matter.
We'll probably spend more time on dirt.
Dirts my natural habitat,
opting to give up a little there,
for the efficiency and speed on the smooth...
... TerraSpeeds for the win.
Which is kinda funny,
I'm not in racing shape,
planning to use it as a big training ride...
... what everybody says until the gun goes off.
===
This is a super rad event. If you're going, look for the PEDALindustries tent.
===
160.9
8 hrs sleep
Pullups, pushups, no dead lifts
10 minutes recovery
60 minutes reading + Journaling
76 (fitness per training peaks)
45 min vision therapy
HOW DO WE STACK UP?
WE ALL KNOW COMPARING OURSELVES TO OTHERS is losing game. Yet, we do it. We're addicted to it, and...
... it's plain evil.
WHAT THE HECK TRAINING PEAKS?!
Look, every now and again, I get bored,
sitting upon my porcelain thrown.
This morning, I'm poking around the TP app geeking out on data and I see this insidious link...
... See how I stack up.
What good can come of that...
- I see good numbers and my head swells necessitating a new Kask Helmet?
- I see bad numbers and my soul shrivels
- I see I'm average
... the horror.
I resisted clicking on the link for at least a nanosecond,
maybe two.
And there it was...
... how little ol' me rates in the world.
Per the data, I stacked up a lot better in 2023 than today in 2025...
... not surprising, 2024 was a health dumpster.
Ugh.
It was barely motivating,
maybe I could get my numbers back.
As the great Desiderata reminds us...
... If you compare yourself with others, you may become vain or bitter, for always there will be greater and lesser persons than yourself.
===
160.7
8.5 hrs sleep
Pullups, pushups, dead lifts
10 minutes recovery
30 minutes reading + Journaling
76 (fitness per training peaks)
30 min vision therapy
WHEN TO ADD SEALANT
CAN'T REMEMBER THE LAST TIME I PURCHASED A TUBE, not sure I could find one in the garage if I wanted to...
... tubes are dead to me.
Sure, there's the super rare and impossible to plug tire failure.
I think my last one was 3 years ago,
maybe longer.
Buddy had a tube,
yeah, I was that guy.
I think I carried one at Leadville 3 years ago,
but I'm not sure.
Think about it...
- rarely flat
- faster rollling
- little nicks self-seal
... that's a sample how good tubeless is.
But, here's the dill, we have to...
... add sealant before we puncture.
Life's weird that way.
===
160.1
8.5 hrs sleep
Pullups, pushups, dead lifts
10 minutes recovery
60 minutes reading + Journaling
74 (fitness per training peaks)
30 min vision therapy
THE SCARS TO PROVE IT
I REMEMBER THE FIRST REALLY GOOD CRASH on the road. I'd bombed down the steep asphalt with no chance of making the turn...
... I thought I'd burned a hole right through the knee cap.
Palms were bleeding.
I was five.
Blasting a 12 hour MTB race, I wanted to turn in the hot lap at night.
The front end washed out and I hit hard.
Tore up the bibs,
a bleeding cherry the size of my palm on my hip.
Hustling up a steep rocky section, my cleat pulled out of my pedal,
then spun around like an ice cream scooper,
taking a chunk of my shin.
Two of us were vying for the cleanest line over a rocky drop off.
I lost,
urgent care revealed my cracked ribs.
Pre-running a Super-D course I misjudged the angle of a drop,
and augured in on my collar bone.
Broke off one inch of the end.
Everyone of these injuries left a...
- mark
- lesson
- memory
... proof I was pushing the boundaries of my capabilities.
From there it was...
... improve or back down.
That's the choice.
===
160.5
8.5 hrs sleep
Pullups, pushups, dead lifts
10 minutes recovery
90 minutes reading + Journaling
74 (fitness per training peaks)
30 min vision therapy
HOW I CALM MY NERVES ON THE START LINE
READER RICK ASKED HOW I CALM MY NERVES on raceday. I gave it no thought, just riffed on what I do...
... during those final moments before the gun goes off.
I shared it with Surfergirl,
she had a very different take.
My riff was about gratitude...
- for being on the line
- having the luxury to race
- the health and stamina necessary
... all while my eyes are closed.
A private moment of silence.
The importance of knowing I'd done all I could do.
It is time to go for it, and let the chips fall where they may.
Winning is nice,
knowing I'd left it all on the course is better.
She looked at me and said..
... I thought you just like to get pissed off?!
Oh, that, too.
TBH, the angst is often...
- training alone
- warming up for the race
- maybe a dis that got back to me
.... she's right, there's always something to fire me up.
Then, the aforementioned calm before the flag drops.
===
160.6
8 hrs sleep
No strength work
10 minutes recovery
60 minutes reading + Journaling
74 (fitness per training peaks)
30 min vision therapy
JACK OF ALL TRADES, MASTER OF FUN
IT SHOULDN'T BE LIKE THIS, but it is. It's hard to explain the joy, but I'll try. Because, I got home today...
... with the biggest goofy grin.
Check it out...
- I went from a nice paved warm up
- To a legit dirt road climb
- Poached single tracks
- Jumped in the group
... all on the same darn bike.
Imagine that.
The hardest part was steamrolling with the group.
According to Dylan Johonson's latest sciency research, those MTB tires were costing me an extra 50 watts at speed.
The thrills...
- seeing those power numbers
- hearing my lungs wail
- feeling the burn
... when we're healthy, there's nothing better.
The gravel portions are an escape from the roads and cars and suburbia.
A great way to break up the paved sectors.
The single track, well...
- is technically challenging
- requires picking good lines
- brings the playfulness into the ride
... it's like old school mountain biking.
The Crux with brake hoods,
handles a lot like the Rock Hopper with bar ends.
It ain't a crime,
but it sure feels like I'm getting away with something.
These T's...
- 8 different color options
- superduper soft cotton
- includes the sticker
-
ship FREE
... if you order by 2.3.25
https://pedalindustries.com/products/pedal-not-a-crime-short-sleeve-crew-t-shirt-isd?variant=46145944846571
===
160.6
7 hrs sleep
PullUps, PushUps, Split Squats
10 minutes recovery
90 minutes reading + Journaling
76 (fitness per training peaks - big bump today, still 20% down from pre-pneumonia)
30 min vision therapy
BIKE RIDING IS NOT A CRIME
WE SHOT THIS VIDEO 8 YEARS AGO, it's made it's way around the interwebs about 10,000,000 times. Our peaceful group of kinda-law-abiding citizens...
... getting the full riot act from the local motorbike cop.
It's classic.
He's blocks traffic...
- dismounts
- dropping F bombs
- ready to throw all 50 of us in the slammer
... very wound up.
After about 10 minutes of insults and threats, he suddenly gives up and rides on.
So do we.
Did we really blow the stop sign?
Uh, maybe.
Have we ever let a distracted driver know our true feelings?
Perhaps.
Was a good experience for anybody?
Not really.
Could we do better?
Def.
You can see it on our Instagram channel - https://www.instagram.com/pedalindustries/
Have a monstrous laugh, and remember...
... Bike riding isn't a crime.
These T's...
- 8 different color options
- superduper soft cotton
- includes the sticker
-
ships FREE
... if you order by 2.3.25
https://pedalindustries.com/products/pedal-not-a-crime-short-sleeve-crew-t-shirt-isd?variant=46145944846571
===
161.6
7 hrs sleep
PullUps, PushUps, Split Squats
10 minutes recovery
90 minutes reading + Journaling
70 (fitness per training peaks)
30 min vision therapy
YOU ACTUALLY WOULDN'T BE SURPRISED
THERE'S A REASON most of keep our commitment to fitness on the downlow. We know people would be absolutely startled. Which is weird, 'cause...
... no one bats an eye at our dedication to our careers.
Would they be amazed at our...
- ho-hum 100-mile ride, 20-mile run
- 5000' climb up a mountain
- resting HR in the 40s
... if they knew how hard we work at it?
Probably not.
Put in the work,
whatever it is...
... reap the rewards.
===
162.3
8 hrs sleep
PullUps, PushUps, Split Squats
10 minutes recovery
90 minutes reading + Journaling
72 (fitness per training peaks)
30 min vision therapy
PROGRESS, NOT...
WHAT IF WE KNEW ABSOLUTELY FOR CERTAIN that all our present efforts would 100% lead us to the promised land. If we could know...
... the training was guaranteed to pay off.
A day like today,
gives hope to the Grandmasterflashy plan.
And, I have one.
Because as Richard reminded me on the vicious ride today...
... The last 12 months your health has been a dumpster fire
Thanks, man.
The problem we face with long range plans is it feels like we're going nowhere because...
... real, lasting progress can be slow.
It looks and feels like nothing is happening.
That's where the data can be so important.
This morning, I felt good for the first time in months.
The numbers weren't outstanding in the overall scheme...
... but, improvement was recorded.
As the old saying goes...
... what gets measured, gets managed.
Measure what matters,
manage for long-term excellence.
===
161.6
7.5 hrs sleep
PullUps, PushUps, Split Squats
10 minutes recovery
90 minutes reading + Journaling
72 (fitness per training peaks)
30 min vision therapy
YOUR DAILY REMINDER TO EAT...
FOOD IS SO PLENTIFUL, marketed so well, with fabulous supply chains serving our needs seemingly on demand, and many many many of our fellow citizens are making up...
... a rather fleshy republic.
What to do...
- real food
- trusted preparation
- ingredients we can identify
... is how to eat.
Not starving.
Not gorging.
And, sure as heck...
... not bonking.
It ain't complicated.
Until we get down to the business of performance and hard training.
Currently, I'm all in on...
- 100 grams of carbs/hour
- proper hydration
- recovery meal
... when I'm getting after it.
If we simply commit to one thing, we are winning...
... EAT REAL FOOD.
===
(Note: I'm well aware of the individual and real challenges suffered by our friends and family. One of mine had an issue with the stomach that caused all kinds of bloating and weight gain and after meeting with a functional health doctor, going on a special diet, taking meds, got it sorted it. Took months, totally worth it.)
===
161.6
8 hrs sleep
PullUps, PushUps, Split Squats
10 minutes recovery
90 minutes reading + Journaling
71 (fitness per training peaks)
45 min vision therapy
CON - SISTENT
THERE'S ONLY ONE WAY TO GET REALLY GOOD at this thing we call endurance, and it ain't learning how to suffer or any other...
... method of torture.
It's real simple.
If we wanna be great,
we gotta be consistent.
But, here's what I mean by that.
Sure, we can train a bunch this week and not so much the next.
In fact, it usually starts with I'm gonna skip tomorrow...
... it's not convenient.
A consistent person, bent on seeing how good they can be would more likely say...
... I'm super busy tomorrow, gonna get up early and get it done, even if it's just 15 minutes.
We can always adjust the allotted time.
===
161.6
7.25 hrs sleep
PullUps, PushUps, Split Squats
10 minutes recovery
60 minutes reading + Journaling
70 (fitness per training peaks)
45 min vision therapy
DO YOU HAVE A MANTRA LIKE THIS?
PUSH THE LIMITS ENOUGH and we'll find out just where they lie. In the exhilarating process, it's likely we'll...
... earn a few permanent tattoos.
Sometimes...
- broken bones
- nasty gashes
- flesh wounds
... mostly leaving marks and memories.
The rehab can challenge our pain threshold,
as well as our patience.
We want to get back at it.
The progress is slow.
Disheartening.
In these moments...
... I have a go to song.
Rocky Raccoon, with it's hero's invincible belief...
... No Doc, it's only a scratch and I'll be better as soon as I am able.
Shift gonna happen,
so the heck is our response!
===
This Lucky offer ends Jan 27th.
The 4-clover leaf kind.
$100 gets you a $120 PRO jersey and matching $20 sublimated socks.
https://pedalindustries.com/a/bundles/buy-jersey-get-socks-c9vv
===
161.0
8.25 hrs sleep
No Strength Work
10 minutes recovery
30 minutes reading + Journaling
70 (fitness per training peaks)
30 min vision therapy
https://www.strava.com/athletes/10248
SHOCKING EVIDENCE LIGHTER ISN'T ALWAYS BETTER
iF YOU WEIGH YOURSELF FULLY DRESSED, after gorging on a heavy meal hoping you've put on a few, you might, and I mean might, get away with unobtanium gear...
... that's a really big if.
Most of us aren't so willowy,
and most of us like get on the gas any time we can.
We happened across a guy who I know is an absolute ripper off road.
I also know his rig always makes mine feel like a lead balloon.
Wheel literally exploded while charging a rock garden,
one we've all done a million times.
(No, I'm not gonna tell ya who... that's not the point.)
First coherent words out of my pal's mouth...
... I'm done with those cheap wheels from China.
This is not a
Told you so post.
More like a
Coulda happened to any of us.
We need to invest in gear that's gonna last and neverever let us down.
It might,
but, probably not if properly maintained.
Do I spend a few extra bucks on brands i trust?
Yep.
Even when we do all we can, we do need luck to be on our side.
Speaking of luck...
... you're in luck.
The 4-clover leaf kind.
$100 gets you a $120 PRO jersey and matching $20 sublimated socks.
https://pedalindustries.com/a/bundles/buy-jersey-get-socks-c9vv
===
159.0
8.25 hrs sleep
Pullups, Pushups, Split Squats
10 minutes recovery
90 minutes reading + Journaling
68 (fitness per training peaks)
45 min vision therapy
DO YOU TRUST YOUR HEART (RATE)
AS SOON AS I SAW A HEART RATE MONITOR, I knew I had to have one. The idea that I could tell how hard my body was working was...
... too compelling to ignore.
It's the best metric.
Don't get me wrong,
I'm a power dork, too.
But, I believe hr is superior in many ways.
For example, gearing up to go for a ride today I looked at the monitor and saw an hr indicative of...
... a healthy body.
58 bpm.
That's my normal before getting going.
I hadn't seen that for nearly 3 weeks.
Having the flu and then pneumonia will do that to us, and keep doing it...
... until we are recovered.
Power alone would never tell me that, but...
... X power with Y heart rate is a good indicator of what's going on inside our wonderful bodies.
I don't race with power.
It's irrelevant.
I'm either making the break or not.
The only time I watched power in a race was at Leadville since racing at over 10,000', when I live at sea level will never allow to put out the power I'm used to at a given heart rate.
Because heart rate lags, checking to make sure I wasn't going over the appropriate power at the start of a climb is helpful.
Mostly, for racing, I keep HR and Cadence on the screen.
Sometimes distance,
it's nice to know where we are relation to the finish line.
Short MTB races,
I usually just toss the monitor in the jersey pocket and review the data later.
Anyway, it's flu season...
... if in doubt, check HR out.
Hopefully, you'll get lucky and skip all that...
... this Lucky Jersey might ward it off.
$100 gets you a $120 PRO jersey and matching $20 sublimated socks.
https://pedalindustries.com/a/bundles/buy-jersey-get-socks-c9vv
===
159.0
8.25 hrs sleep
Pullups, Pushups, Split Squats
10 minutes recovery
90 minutes reading + Journaling
68 (fitness per training peaks)
45 min vision therapy
WHAT HAPPENS WHEN WE REALLY COMMIT TO OUR 'A' RACE?
COMMITTING TO AN 'A' RACE or event or personal challenge, is like committing to a quest. It's freeing, and limiting. Suddenly, our free will is put to the test and we are faced with...
... the reality of who we are.
The quest becomes our north star.
We are free to chose how we will show up when we toe the line.
On our Accountability call last night the question came up...
... How do I lean out?
An answer was offered.
When I got off diet soda my body changed, I dropped my race weight significantly with that one simple adjustment in what I drank.
We are free to choose to commit to a quest...
... we are free to make appropriate decisions along the way.
That is the beauty of an impossibly giant aspiration...
... it guides us to make good, better choices.
Choose wisely...
... and commit.
---
Sometimes we all need a little luck... and if you love this design, you're in luck.
$100 gets you a $120 PRO jersey and matching $20 sublimated socks.
https://pedalindustries.com/a/bundles/buy-jersey-get-socks-c9vv
===
159.4
8.5 hrs sleep
1 Rip On RaceDay rotation
0 minutes recovery
90 minutes reading + Journaling
68 (fitness per training peaks)
WHAT I LOVE ABOUT ATHLETE MENTALITY
WHEN AN ATHLETE GOES FOR a ride, run, swim, they're in the zone. Some have music or a podcast going. Me personally...
... unplugged, it's meditation time.
We know it's going to eventually end.
It's okay.
We enjoy the endorphin high,
totally immersed the the present...
... fully aware there are many more rides, runs and swims to come.
Probably tomorrow.
===
160.3
9 hrs sleep
2 Rip On RaceDay rotation
10 minutes recovery
90 minutes reading + Journaling
69 (fitness per training peaks)
THIS ISN'T MAGIC, IT'S DILIGENCE
Working on my next book... let me know what you think.
Normally, this would come at the end of a book or sales pitch. The ol’ One more thing thing.
But, we don’t know if you’re going to finish. We don’t know if you are weak, if you’re the kind of person that talks and doesn’t do, if you’re easily distracted, if you’re a wishy-washy whimster.
What you are going to be required to do will take less time than you think, require you to give up some wasteful vices, and change your life.
However, because it is simple and at times doesn’t seem relative you will be tempted to discount and skip certain steps. Do so and you will get a cheapened version of yourself. You will be RaceDay Mostly-Ready, RaceDay Kinda-Ready.
I don’t want that for you.
Do you?
What I do want from you is a 10-Week Commitment to make lasting changes in how you function and have you be RaceDay Ready every day for the rest of your life.
In summary, here’s the plan:
· Pick an A race
· Commit to complete the 10-Week RaceDay Ready Challenge
· Remain RaceDay Ready forever
===
160.3
9 hrs sleep
2 Rip On RaceDay rotation
10 minutes recovery
90 minutes reading + Journaling
69 (fitness per training peaks)
https://www.strava.com/athletes/10248
ARE YOU .XL FAST?
IT'S PRETTY COOL TO PLOT OUT THE YEAR, plan the different phases. Plug in all the numbers, miles, data points into a spreadsheet...
... and see how amazing we'll be come summer.
I call that .xl fast.
Being fast as heck on a spreadsheet...
... is intoxicating.
But, there's a problem...
- it's fake
- it's just paper
- it's doesn't prepare
... the variables of competition.
Speed.
Tactics.
Handling.
We must face competitors who are...
- prepared
- devious
- sneaky
... there is no way to program reality.
If we're going to excel,
we've got to race.
===
160.3
8.5 hrs sleep
1 Rip On RaceDay rotation
0 minutes recovery
90 minutes reading + Journaling
FROM THE STUDS
NOTHING MAKES A SPOUSE GIDIER THAN THE WORD REMODEL. I'm not sure it even matters what is being upgraded, I just know...
... work, investment and upgrade are magic words.
There's a...
- start date,
- an end date
- and blueprints
... then the work begins.
A complete remodel means stripping everything down the to studs.
I think I'm there...
- pneumonia
- double vision
- associated weight loss
... it could be worse, but, the studs do seem exposed.
It's time to rebuild.
Start date is now.
Pneumonia will hopefully clear in a week or so.
Vision therapy starts this week.
Any remaining vision complications from October's brain surgery should clear no later than April.
The blueprint, my calendar, is looking like this.
I think I can be somewhat ready for action when Sea Otter rolls around in April.
Seems like a worthy goal to be ready,
and a super stretch goal to get a coin for Unbound.
The next step, would be to roll into the last 3 BWR races - CA, UT and MT,
the super stretch goal would be to get on the series podium.
How do I plan to get that done...
... follow my RaceDay Ready program.
So, what's the end date...
... the big reveal?
Septemer.
First, Gravel Nats,
with the super stretch goal of winning.
(major imposter syndrome kicking in that)
Second, break my PR on SurfNSummit,
with the super stretch goal of breaking 10 hours.
(this I REALLY want to accomplish)
DETAILS HERE: https://pedalindustries.com/products/surf-n-summit-california-may-2025?_kx=
123.23 miles
15,177 feet
Time to get to work.
===
159.4
9 hrs sleep
0 strength work
0 minutes recovery
120 minutes reading + Journaling
DOG DAZE
THERE'S JUST SOMETHING ABOUT THE WIND ripping through the helmet, pushing ears flat, creeping past our fancy glasses that is indescribable...
... impossible for most people to understand.
We're dogs.
Dogs with their...
- head out a speeding car window
- tongue flapping in the wind
- goofy smiles
... that's the answer to the question.
Why do you ride?
Pure.
Joy.
No need to explain...
- the challenges
- camaraderie
- adventure
... the priceless benefits.
---
160.
8.5 hrs sleep
3 pullups 9 pushup
0 minutes recovery
60 minutes reading + Journaling
OUR FIRST HEIST
THERE IS SO MUCH TO FIGURE OUT on the first race. Sure we know how ride, run and swim, that ain't nearly enough. No matter how much we study up, have a friend help us, we are...
... quite sure there is a code.
And, we don't know it!
Even if we did.
From start to finish...
... it feels like a big-time bank heist.
We are...
- rushing
- sweating
- on the verge of panicking
... trying to remember everything we were supposed to have memorized.
In all likelihood we'll be...
- taken away
- exposed
- busted
... and that is what makes it so dern fun!
The self-imposed pressure is tremendous.
We freakin' love it.
Live for it.
We commit to crack the code...
... till we get away scot-free.
---
160.6
8 hrs sleep
1 pullup 1 pushup
0 minutes recovery
60 minutes reading + Journaling
YOU GOTTA BE FLIPPIN' KIDDING ME!
SO, A MAN WALKS INTO A BAR... I mean, what I've gone through the last month is...
... the kinda thing you can only laugh about.
I'm sharing it with you because...
- I love you
- Want you to avoid this
- Believe you would come through fine
... for the simple reason we're in pretty damn fine shape.
Just over a month ago, my vision went double from one moment to the next. Not a great thing...
... when ripping a steep and rutted single track.
It got progressively worse.
Called the neurosurgeon.
Got on a steroid.
They warned me my immune system would be compromised.
Apparently, it's a common side-effect of the gamma surgery I had in October.
Vision got better.
Steroid treatment ended.
Next day double vision starts back.
The following Saturday, it was so bad Singing Andy forced me to ride straight to his home, so he could drive me.
Drive of shame, I tell ya!
Go home.
Collapse.
Vomit
Sleep.
Sunday, it's so bad kids and wife are bugging the crud outta me to go to ER, since surgeon's office closed for holiday.
We go.
8 hours later, we got a new MRI and new steroid prescription...
... and a positive test for influenza.
I rest.
But, you know for dang sure, Ima gonna do the NYD ride.
Felt good on ride.
Came home, collapsed.
Vision kept improving.
I kept riding.
"Easy".
Started feeling progressively worse Monday.
I'd ride easy.
Come home completely annihilated.
Finally on Friday, I cave.
I gotta rest.
Horrible, sick weekend.
Little improvement.
Yesterday, met with nuero and confirmed double vision caused by tumor. Tumor not growing, likely dying.
Damn fine news.
Today met with visual therapist and explained eyes have been jacked since TBI year ago.
She was impressed with what I could do, and quite confident we can improve and possible restore my vision.
More good news.
This afternoon, I decided it was time to get this cough figured out.
Freakin' pneumonia!
Sheesh.
But, actually, good news.
I'm really glad I quite riding last week.
Wish I'd quit a few days earlier.
Takeaways...
- should have been more on top of the vision therapy a year ago
- should have quarantined myself and skipped family parties
- should have started resting way way way sooner
... this will be fun to come back from.
Bring it on 2025!
---
160
80 hrs sleep
no strength work
0 minutes recovery
60 minutes reading + Journaling
DON'T DISCOUNT BRAINDURANCE
I LIKE DOING EPIC RIDES AND RACES. Bunch of miles, lots of time, long periods between reloading nutrition and hydration, throw in some dirt or crazy climb...
... and voila, me happy.
It wasn't always that way, it took...
... a special kind of training.
Where you wrap your head around the idea of going longer than you ever thought possible.
My first real bike ride was 6 miles.
The next day, I got crazy and went 12 miles.
Six weeks later, my roommate and I rode 125 miles and about 10,000' of climbing.
It was so hard.
Our nutrition strategy consisted of water and whatever we could find at the country store...
... mainly Snickers and popsicles.
We...
- bonked
- cramped
- sunburned
... and decades later, were still charging.
Over time, I cracked the code to doing epic rides mainly by...
... doing a lot of epic rides.
Ludicrously long,
turned into that sounds fun.
Normal.
The mysteries were solved...
- rest
- pacing
- nutrition
- hydration
... and my brain, which controls my body, adjusted to the demands of the effort vs. freakin' out.
Sure, we gotta do the miles to do the miles, but...
... don't discount the mental gains being made.
Braindurance is real.
---
159.6
10 hrs sleep
no strength work
0 minutes recovery
120 minutes reading + Journaling
Strava
DOG MILES
MILES JUST AREN'T THE SAME as in a car. Whether we are running or riding, they are almost...
... always impossibly enjoyable.
We plie 'em up to embarrassing amounts.
Who far'd you ride?
I dunno, 4 or 5 hours.
Yeah, but how far?
Hmmm, 60, 80, maybe a hundred.
I don't know about you, but all I ever get after that type of exchange is the...
... you're f'ing crazy, dude.
Therefore, I propose a code.
Since 70 miles, feels like driving 10 trapped in the confines of a car...
... let's divide by 7.
Kinda like multiplying by 7 to calculate a dog's age.
How far'd you ride?
Oh, about 10 miles.
Wow, that's great.
Thanks.
---
159.4
10.5 hrs sleep (still so sick)
No strength work
0 minutes recovery
180 minutes reading + Journaling
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.
===
160.1
11 hrs sleep
No strength work
0 minutes recovery
180 minutes reading + Journaling
101
Strava
THE 5 IMMUTABLE LAWS OF FITNESS
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.
- 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.
- 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.
- GO HARD SPARINGLY. We need to have the brutally hard efforts, once or twice a week. That's it. Not every day.
- GO EASY ABUNDANTLY. The rest of our endurance training should be easy and fun and rejuvenating.
- 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.
---
160.8
12 hrs sleep
No strength work
0 minutes recovery
90 minutes reading + Journaling
FREE SPEED
WHEN IT COMES TO GETTING FASTER, it's easy to go down the free speed rabbit hole. So many variables, so hard to prove valid...
... we can be such suckers for marketing.
Then, there's the flippin' placebo effect.
Sheesh...
... what's a credit card wheelin', lycra-clad, speed junkie to do?
There are sites like Zero Friction,
YouTubers like Dylan Johnson,
the local speed freak.
Plus, e-zines and sites gettin' us (am I the only one?) all hyped up to buy some free speed.
Which brings up the truth.
It ain't free.
In many cases, think...
... arm and a leg pricing.
If I had to rank 'em, assuming the frame is appropriate...
- Wheels, Bearings & Tires
- Drivetrain - BB, chain, wax
- Helmet
- Apparel
- Shoes
... on the equipment side.
Nutrition is essential, and there are some neat on the bike eating and fueling secrets and products to be had.
Don't forget or neglect recovery: sleep, massage, nutrition, etc.
The good stuff can be startlingly better.
Do thy research...
... and spend wisely (cash only, no cc's).
===
159.8
12 hrs sleep (still fighting this bug)
0 strength work
0 minutes recovery
120 minutes reading + Journaling
Strava
SETBACKS, DO THEY REALLY SUCK?
TWO OF THE LAST THREE YEARS, have started with solid setbacks. In each case, I thought all was lost. Then I remembered the...
... advice of my dear ol' grampappy.
My boy...
... it's not the problem it's how you handle it.
Hard words for a love struck 14 yr old, getting nowhere with his puppy love.
The key to that wisdom it not so much handling the problem as...
... having faith and getting started.
Not running away.
Not giving up.
As I sit here completely wiped out by some sort of bug, coughing my brains out, I've come the realization...
- I will get better
- I will enjoy this slothful moment
- I will resist to bounce back too early
... it's early January f' cryin' outloud.
Take this setback for what it is...
... an opportunity to reset.
That's what racers do.
Reset.
Improve.
https://pedalindustries.com/products/the-way-of-the-r-a-c-e-r
===
158.3 lbs (not a good way lo lose wight.)
10ish hrs sleep (9:15pm-7:30am)
0 round of PullUps PushUps DeadLifts
0 minutes recovery
30 minutes reading + Journaling
https://www.strava.com/athletes/10248
BORN FOR THIS
THE REASON I LIKE TO READ FICTION is simply to imagine myself in impossible situations. The inner dialogue of the hero of my current book, Jericho Quinn, was spot on...
... to how I feel about racing.
Can you relate to this?
"He knew he was born for the rough stuff. His heart never truly beat until it was going full bore."
Exactly how I every time the gun goes.
It can get me in trouble though.
Like right now, with this nagging, awful cough and headache.
It's been going all week.
Have I rested?
No.
Just been doing all I can to keep going...
... totally idiotic.
===
158.1 lbs (not a good way lo lose wight.)
9ish hrs sleep (9:15pm-6:30am)
1 round of PullUps PushUps DeadLifts
0 minutes recovery
30 minutes reading + Journaling
https://www.strava.com/athletes/10248
GGGGGGGGGOALLLLLLLLLLLLLS
GOALS CAN BE GREAT. I say "can" because, let's be honest they usually aren't. I have a theory about that and it starts with...
.... easy.
It is so easy to set a goal.
Crud...
... set 100 goals.
And, that's the problem.
We set 'em like there's...
- the no other goals
- no current commitments
- we have limitless bandwidth
... no impact on our lives.
Having a million goals...
... is like having no goals.
I try and keep it to...
- physical
- business
- social
- spiritual
... one big goal per year.
It's a heckuvalot easier to accomplish one thing than twenty.
And guess what...
... if it's a big enough goal, it might take 5,10, 20 years.
===
159.2 lbs (yes, this bug I have has evaporated my appetite)
9ish hrs sleep (9:30pm-6:15am)
1 round of PullUps PushUps DeadLifts
10 minutes recovery
60 minutes reading + Journaling
STYLE CUES
I THINK WE ALL HAVE A SENSE of cycling style. You know, what we think looks cool, and what we don't. At least, you should by now...
... unless you are brandspankingnew.
New kids are typically nervous and anxious...
- am I wearing the proper gear, 'cause I feel nearly naked
- do I look like Darth Vader with this helmet and glasses
- how tall should my socks be
... form and function questions.
Once acquainted with the options...
- looking cool
- being comfortable
- optimizing for speed
... start to take precedent.
Here's my general rules...
- gloves match shoes
- socks match jersey
- dark bibs
... all things being equal.
Which leaves the helmet, or helmets.
And this insane offer...
... buy a KASK helmet, get a FREE RaceDay Bag.
https://pedalindustries.com/a/bundles/kask-helmets-c5et
===
160.2 lbs
9ish hrs sleep (9:45pm-6:55am)
2 round of PullUps PushUps DeadLifts
10 minutes recovery
60 minutes reading + Journaling
https://www.strava.com/athletes/10248
THE KILLER SNACK
HOW ABOUT THIS - a snack that needs no refrigeration, is a snap to prepare, gives an energy boost, and produces negative calories. How many
... would you consume per day?
Yes, there really is such a snack.
Proven by science...
- pull ups
- pushups
- deadlifts
- box jumps
are my go to's.
Personally, I like to enjoy one every 45-60 minutes...
- energy boost
- calorie burning
- improved cognitive function
... are legit benefits in less than 2 minutes.
I was reminded of this on Andrew Huberman's podcast...
https://podcasts.apple.com/us/podcast/huberman-lab/id1545953110?i=1000682843685
... he's an actual scientist,
I'm just a dude who figures stuff out.
Note: not all scientists know what the heck they are talking about...
- study
- test it
- reject or incorporate
... it's called science for a reason - being 100% certain for all time ain't it.
===
160.5 lbs
8ish hrs sleep (9:45pm-555am)
1 round of PullUps PushUps DeadLifts
10 minutes recovery
60 minutes reading + Journaling
PARTICIPATION AWARDS
THE LEGENDARY ATHLETE was returning to competition. It was to be a momentous year, documented professionally, all the world would know...
... he was back to bring them to heel.
What a dream.
After hiring a new..
- coach
- nutritionist
- top secret strength doctor
... there was one beautiful medal to show for all the effort.
Not bronze,
silver, or
gold.
A beautiful finisher's medal.
Not what he, his family or sponsors had hoped for.
Here's the dill...
... every time we battle, we have a chance to learn and improve.
Finishing,
is where
it starts.
===
161.4 lbs
8ish hrs sleep (9:45pm-555am)
3 rounds of PullUps PushUps DeadLifts
10 minutes recovery
90 minutes reading + Journaling
TOO EARLY?
WELL, TODAY WAS DEFINITELY the best ride of the year. Chilly start, dust down, trails open for blasting...
... the bar has been set.
It wasn't just the conditions.
The route entailed...
- fast gravel
- twisty single track
- plus, pack dynamics
... all the things I love.
And, of course, my pals.
- Love Watts and I rolled at 7am.
- Hooked up with CV, local group road ride, at 8:50 am.
- Back to dirt, with Chuckles, Zone 2, and Mrs. Smith, around 9:30ish.
The rig of choice...
... the Crux, with RaceKing 2.0s.
What could make this ride even better?
Oh, I have an answer.
A forgotten trail was bulldozed during fire season...
- it'll add another 1000' of climbing
- sneak through penal a colony
- miles of single track
... and will pour us out at my favorite country store, for a Coke and chips.
We have 360 days to find the perfect ride...
... 2025 is off to a heckuva start.
===
159.8 lbs
8ish hrs sleep (10pm-555am)
1 rounds of PullUps PushUps DeadLifts BoxJumps
10 minutes recovery
30 minutes reading + Journaling
https://www.strava.com/athletes/10248
NOOOOOO, NOT ZONE 1!
IF YOU'RE DRIVEN, and you probably are if you're a regular reader, seeing zone 1 on the training plan...
... is laughable.
We don't even know what that is.
We try to do it,
see the numbers.
Think, That's not going to help...
... awwwww, skrewit!
I have a solution.
It came to me on today's ride.
First, there was the absurdly long skid in the dirt...
- speed up
- back brake locked
- back wheel as unweighted as possible.
... just to see how long I could get it.
Then, the idea to jump onto and back off of every curb possible.
There was more.
My favorite was weaving the extensive traffic cones as long as possible without touching brakes or pedals.
90 minutes later, I coulda cared less about zone 1...
... I was in zone fun.
===
160.3 lbs
8ish hrs sleep (9:30pm-5:55am)
3 rounds of PullUps PushUps DeadLifts
10 minutes recovery
60 minutes reading + Journaling
MY BIKE TOTALLY GOT AWAY FROM ME
CLEARING THE TOP OF THE CLIMB, I was leaning to initiate a turn back towards home. Not sure if I hit a rock, or what, but next thing I know...
... I'm on a different trajectory.
Was it meant to be?
I mean...
- not a cloud in the sky
- nobody on the trails
- crazy warm day
... geez.
Why such a hurry to get back?
Why not go straight up the the trail to the country store...
... for an ice cream bar?
Some turns really are for the better.
===
160.5 lbs
8ish hrs sleep (9pm-530am)
3 rounds of PullUps PushUps DeadLifts BoxJumps
10 minutes recovery
60 minutes reading + Journaling
DO THE UNTHINKABLE
HOW ARE WE SUPPOSED TO DO THE UNTHINKABLE, when it's unthinkable? Talk about a paradox. What it really means is...
... go way beyond the comfortable.
The great Wende Cragg captured the unthinkable...
- riding to a mountain top under a full-moon to watch the sunrise
- coaster brakes so hot they smoke after a downhill
- helmetlessly racing klunkers in jeans
... the birth of mountain biking.
50 years ago, her Pentax camera, snapped and preserved everything those...
... crazy pioneers were living.
The lifestyle.
Her documentary - click here - is as inspirational as it is mesmerizing.
Watch it.
It's got me thinking it might be a wholotta fun to get the hard training done M-F, and...
... use that fitness for adventure on the weekend.
===
162.7 lbs
7ish hrs sleep (1030pm-530am)
1 round of PullUps PushUps DeadLifts
10 minutes recovery
90 minutes reading + Journaling
WHY I DID 100 PULLUPS, 190 PUSH UPS, 53 BULGARIAN SPLIT SQUATS TO CLOSE OUT THE YEAR
IF WE'RE GONNA BEGIN THE YEAR pretending we are committed to some outlandish new start, I figured I might as well end 2024 with...
... a ridiculous challenge.
I can look back and say If I could do that thing...
... I sure as heck can do this, too.
That's called stacking confidence.
At 6:45 this morning, I decided to do 100 pull ups today.
A first,
by a lot.
Since my normal m.o. 3x on the pushups, that'd 300.
And, I figured I might as well add 3-loaded Bulgarian split squats for every pull up, for 300 per leg.
Sounded doable at 6:45.
I'd just take a break every 30 minutes and bang out a round of the three moves.
It got hard,
the 30 minute goal drifted.
I learned...
- breaking up the day = hustle, productivity
- found my split squat limit to be 60 lb dumbell in each hand
- muscles felt awesome through 8 rotations
- posture is great
- these are better than smoke breaks
- got hungry, ate more than normal
- 30 min goes fast, aware of time waste
- required 12.5 hours to complete
... I can still do hard things.
Now, what to get done in 2025?
Happy New Year Y'all
===
162 lbs
7ish hrs sleep (1030pm-530am)
100 PullUps 190 PushUps 53 DeadLifts
10 minutes recovery
90 minutes reading + Journaling
THE SECRET SAUCE NOBODY TRIES
DID YOU PICK UP A TRAINING SECRET this year? From a book or podcast or YouTube? Accidentally overhear the local coach...
... whispering truth to an athlete?
I bet you did.
But, that's not the real question.
The real question is did you, yes you, or I, yes me...
... do anything about it?
Because what is the point to...
- look
- listen
- and learn
... if we're not going to at the very least give it a whirl?
After trying and testing...
- the Classified 2-speed hub
- even more calories when racing
- mountain bike tires on the gravel bike
... these are my top 3 secrets of the year.
What are yours?
===
164 lbs
8ish hrs sleep (11pm-7am)
PullUps PushUps DeadLifts
10 minutes recovery
90 minutes reading + Journaling
IF WE'RE GONNA GO BIG WE OUGHTA GO BIG
--- one of my favorites of the year ---
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 two-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.
===
162.4 lbs
15 hrs sleep (i really do have the flu)
No Strength
00 minutes recovery
180 minutes reading + Journaling
RULES FOR FEELING SICK
HAVING COLD OR FLU SYMPTOMS is always a tough one for me and begs the question should I exercise today? If I do, I might get worse or...
... I might speed up the process of getting better.
My general rules...
- above the neck, ride like heck.
- in the chest, better rest
... but, they didn't help me today.
Because I was just so determined that the fact I work up sweating was due to the heater was too high, and I wanted oh so badly to ride with the fellas...
... I headed out.
Instead of feeling a lot better post ride,
I cut the ride short.
The collapsed on the couch,
after paying my dues kneeling in the bathroom.
I guess I'll add to the rules above...
... running a fever, don't be an overachiever.
===
164.5 lbs
7Ish hrs sleep (10:30 pm-5:45am)
No Strength
00 minutes recovery
20 minutes reading + Journaling
https://www.strava.com/athletes/10248
YOU ARE NOT A BODY BUILDER
FUN FACTOID, weight machines at the gym were developed by body builders for body building. Each machine can dial in a certain muscle to make it bigger...
... we are not body builders.
We do not want muscles that don't serve a purpose...
... might was well be a stack of tires around our gut.
You know what else we don't want..
... injuries.
I know what you're thinking.
What the heck does the Ol' Diesel know about strength?
Well, quite a bit...
- testing
- reading
- experience
... has proven to me what works.
Here's the dill...
- low reps (1-3)
- max weight (90-100% of max)
- almost every day of the week (4-5 days)
- lots of rest between sets (complete recovery)
- multiple joint movements (squats are 3 joints)
... on getting strong with minimal to no weight gain.
Take it easy.
Get a pro to help you with form, because you can do this...
... with minimal equipment from home.
===
Disclaimer - any and all advice is just stuff I've tried and worked for me and is not professional or medical.
===
162.7 lbs
8ish hrs sleep (9:45 pm-6am)
PullUps PushUps
10 minutes recovery
120 minutes reading + Journaling
https://www.strava.com/athletes/10248
ARE YOU FAILING ENOUGH?
WHY DO SOME PEOPLE ACT LIKE there is a gigantic barrier between courage and discretion. There's not. It's a fine line. If we are to improve by any measurable amount...
... we must balance precariously and charge forth.
This is truth.
Failure is going to happen when...
- going for an impossible PR
- experimenting with new training
- carving the curves so hard we start to slide
... if we are going to improve.
Why?
Because failure gives us that needed feedback to...
... learn what we need to learn to improve.
Now don't go doing some idiotic Evilknevil stunt.
But, push.
Push a lot.
Every failure teaches us,
we adjust,
improve.
So push.
Push through...
- fear
- pain
- limits
... and reach our next impossible.
As the great Tom Watson, founder of IBM at the time the premier computing company on the planet, preached to his engineers...
... Fail faster.
===
We have 5 days to ride the New Year's Resolution madness, and all year to make it happen.
===
162.9 lbs
8ish hrs sleep (9:45 pm-6am)
PullUps PushUps only
5 minutes recovery
120 minutes reading + Journaling
WHOSE WATTS ARE THOSE?
ON MY WAY HOME from the local ride of destruction, I was thinking about the amount of watts the fellows were putting out and how destroyed I felt...
... how could I quantify that?
I know my numbers,
I don't know theirs.
I know how I felt,
I don't know how they felt.
Back in the day...
... I'd visualize my head on my favorite pro's body.
Crushing all comers...
- What would be be like to put out Pojacar power and escape tens of miles from the finish?
- How about a Cav-like explosion sprinting for the line?
- Or, the surge and surf stomping of the bunch by the great Sagan?
... like a boss.
Playing that game of imaging what would Pogi or Cav or Peto do is...
... a great way to take on the unconquerable challenge,
and kinda sorta maybe put out some inspired watts of our own.
---
162.9 lbs
8ish hrs sleep (9:45 pm-6am)
PullUps PushUps Squats
0 minutes recovery
60 minutes reading + Journaling
I HEARD THE BELLS
RIDING ALONE IN THE FOREST can be dangerous. The low hanging branches, hidden roots and rocks, and...
... the occasional wild animal.
Not the bunnies,
squirrels
or deer.
No danger there.
I'm talkin'...
- bear
- moose
- cougars
... the big, mean and hungry ones.
So, we blissfully mount bells on are bikes.
Which reminds me of the great Ray Bradbury's book, Something Wicked Comes This Way.
One of the characters, Mr. Dark, is confronted with the carol I Heard The Bells On Christmas Day.
My favorite verse:
God is not dead nor doth He sleep;
The Wrong shall fail,
The Right prevail,
With peace on earth, good-will to men.
Ain't nothing like a peaceful ride through the forest.
---
162.7 lbs
8ish hrs sleep (9:45 pm-5:45am)
PullUps PushUps
10 minutes recovery
60 minutes reading + Journaling