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HE'S A GENIUS
WE ALL HAVE, or should have, wish we had, that friend who can fix anything. Even though we've upped our skills over the years there's always that...
... next level repair.
We can't do it.
Like my SID fork, today...
- packing in on descents
- rebound slower than a sloth
- adjustment dials backing out and loose
... I was in a bind.
Turns out the great C Gonzer lives where I'm visiting,
racing pals from a decade ago.
Within about about 20 minutes,
he had it working nearly good as new.
How'd you learn how to do this?
I just really like working on my bikes.
That's it?
Well, I am a mechanical engineer by trade.
That's it...
- love what we do
- study the basics
- achieve mastery
... genius level work.
===
165ish, no scale
7.5ish hours sleep
690ish anti-oxidant level, no scanner
√ Upper Body: push ups, pull ups, gripper, heel and toe raises
√ Lower Body: ATG squats and split squats
80/57/23 per Strava - very rested
What I'm reading: Feeling Is The Secret, by Neville Goddard
https://www.strava.com/athletes/10248
>
GETTING HIGH
TRAINING AT SEA LEVEL is no way to prepare for high elevation activities. Sure we have extra oxygen to go hard, which is always nice. But, it'd be even nicer...
... to be able to rip when high.
Which begs the question...
... why am I working so darn hard, putting out so little power?
Nah, that's obvious.
Kinda.
90 minutes into the ride today,
we'd been ripping up Big Mountain Pass (f'real).
Challenging?
Yes.
Wheezing?
Yes.
Gapped?
Indeed.
Here's the rill dill...
... even though the power is relatively low,
the breathing is labored.
Which presents a realhonesttogoodness truth...
- breathing too hard
- not thinking 100% clearly
- focusing on staying on pace
... it's hard to stay on top of the hydration and nutrition at altitude significantly above our normal.
We, me especially, gotta force it.
Another important consideration at high elevations...
... it's better to pace on HR than PWR.
===
165ish, no scale
7.5ish hours sleep
690ish anti-oxidant level, no scanner
√ Upper Body: push ups, pull ups, gripper, heel and toe raises
√ Lower Body: ATG squats and split squats
83/71/12 per Strava - very rested
What I'm reading: Feeling Is The Secret, by Neville Goddard
https://www.strava.com/athletes/10248
>
SETTLING...
THE IDEA OF SETTLING, for most of us, is repulsive. We'd never do that because our standards are too high...
... or, so we think.
Because we don't know better.
Welp,
today I realized
I've totally been settling.
While we do have trails to ride near home...
- skinny single track with rain ruts
- weeds elbow high
- punch climbs
... it's nothing like Utah..
Today, outside of Kamas was incredible.
My pals, PViddy and TimmyV, had been telling me it was great up here.
But, c'mon...
- smooth, fast and flowy
- adorned with greenery and trees
- berms so perfect the suspension compresses as you no-brake it
... expertly engineered trials.
Waywaywaywayway better than my home trails.
Once we know we're settling the only question is...
... what are we gonna do about it?
===
165ish, no scale
8ish hours sleep
690ish anti-oxidant level, no scanner
no Upper Body: push ups, pull ups, gripper, heel and toe raises
no Lower Body: ATG squats and split squats
82/61/21 per Strava - very rested
What I'm reading: How To Fail At Almost Anything and Still Win Big, by Scott Adams
https://www.strava.com/athletes/10248
>
A GOOD BREAK
TAKING TIME OFF can be restorative. Sometimes it's on purpose, other times its an unplanned forced situation. Either way...
... we're anxious to get back at it.
Like right now.
Being that I was committed to be all in at the biz conference...
... I skipped the last few days.
Including the typical epic Saturday.
Everything feels really good except my gut, which is feeling quite bloated...
... after lots of good food.
I suppose that's part of the anxiety, not...
- the drop in fitness
- the packed on pounds
- the connecting with the crew
... the sensation of being a caged animal.
Some might caution,
don't over do it.
A fair warning if working back from an injury.
But, this belly is yellin' at me,
get after it,
right now.
Can't wait to start shedding and shredding manana.
(I've got 10 days to turn it around before BWR UT)
===
165ish, no scale
78ish hours sleep
690ish anti-oxidant level, no scanner
no Upper Body: push ups, pull ups, gripper, heel and toe raises
no Lower Body: ATG squats and split squats
83/63/20 per Strava - very rested
What I'm reading: How To Fail At Almost Anything and Still Win Big, by Scott Adams
>
AI DRIVEN?
AI could be all it's cracked up to be, if we can only learn how to use it to our benefit. But, new things can be...
... a challenge to learn.
Even scary.
One of the take aways on day 3 of I Do Epic was regarding AI,
and it got me thinking about racing...
... because as we say, Racing is life!.
My grand takeaway is AI's ability to deliver what we are looking for has much to do with regarding the prompts.
For example, knowing what you know about me...
... create a training program as if you were Javier Sola
Just like us at a race,
AI needs its head screwed on straight in order to deliver.
And a proper prompt is the starting point.
Making it human...
... what is the main prompt driving our training?
===
165ish, no scale
7.5ish hours sleep
690ish anti-oxidant level, no scanner
no Upper Body: push ups, pull ups, gripper, heel and toe raises
no Lower Body: ATG squats and split squats
85/73/12 per Strava
What I'm reading: How To Fail At Almost Anything and Still Win Big, by Scott Adams
https://www.strava.com/athletes/10248
>
WE CALL IT SPOOKED
THE UNMISTAKABLE ENERGY of the start line can be overwhelming for the uninitiated. We feel it the moment we arrive at an event, and when we line up the vibe can take us...
... from confident and courageous to literal shaking.
Plans melting.
Rather than the controlled missile launch we'd imagined, we are overcome by the complete chaos of undirected explosions.
And, that's okay,
until we want a different outcome.
On Day 2 of I Do Epic, we spent much the day in a massive barn learning how a master horse trainer teaches and guides the beasts with energy vs force.
Demonstrating the animal's sensitivity to each other in the herd as well as to us humans, as we approached and worked with the horses.
Thankfully, the inanimate endurance tools we depend on...
- bicycles
- helmets
- shoes
... cannot sense our moods or energy.
Can you imagine mounting a spooked bicycle?
I've often wondered how I am able to reach a place of calm and certainty with hundreds, sometimes thousands, of my "closest friends"...
... so close to losing it?
I don't have a good answer other than...
- a safe race
- an unleashing of the training put in
- finishing knowing there was nothing left in the tank
... experience and expectation.
But, the old cowboy did share one nugget that really resonated with me...
... We create what we anticipate.
===
165ish, no scale
8ish hours sleep
690ish anti-oxidant level, no scanner
no Upper Body: push ups, pull ups, gripper, heel and toe raises
no Lower Body: ATG squats and split squats
87/84/3 per Strava
What I'm reading: How To Fail At Almost Anything and Still Win Big, by Scott Adams
https://www.strava.com/athletes/10248
>
START WHERE YOU ARE
TRAVEL BRINGS IT'S OWN CHALLENGES when it comes to maintaining our fitness. Will we have time, will there be space, do we have the equipment...
... will we even want to?
Have the energy?
When I signed up for I Do Epic Live in the hinterlands of Idaho, I figured we'd be starting early and ending late so...
- 27 hours
- 380 miles
- 27000' of vert
... I made sure I'd put in a large training block prior.
Taking a break made sense, but...
... a funny thing happened when I woke up.
I had two and half hours to kill,
while situated on the shore of the Snake river,
with a lovely and lonely gravel road echoing my vibe.
My original plan was out...
- a long walk
- a ton of push ups
- a million air squats
... a quick and glorious spin was in.
===
165ish, no scale
7.5ish hours sleep
690ish anti-oxidant level, no scanner
no Upper Body: push ups, pull ups, gripper, heel and toe raises
no Lower Body: ATG squats and split squats
89/97/-8 per Strava
What I'm reading: How To Fail At Almost Anything and Still Win Big, by Scott Adams
https://www.strava.com/athletes/10248
>
I WANTED TO STOP SO BAD
GETTING AFTER IT for a long period of time can be a beautiful thing, if we are in the right mindset and our bodies are prepared...
... and we're used to it.
Even addicting.
But, if our head's not into it,
our bodies not prepped,
it's been a while...
... quitting looks might tasty.
Like today.
There we were, riding up one of the most beautiful climbs in Utah, the Alpine Loop...
- few cars on the road
- perfect spring weather
- forever views up into the snowpack
... a coupla dudes riding a good fast tempo.
And, about 45 minutes in...
... I wanted to pull over.
Have a smoke, errr bite of my bar,
dip my toes in the stream.
It would have been so easy,
and lovely.
Which is why I didn't do it.
Because I know from experience pushing through these moments is...
... what it takes to finish anything strong.
Well, and the reward of a chocolate chip cookie at Sundance...
... would be that much sweeter.
===
165.8/12.7%
7ish hours sleep
690 anti-oxidant level
no Upper Body: push ups, pull ups, gripper, heel and toe raises
no Lower Body: ATG squats and split squats
91/107/-17 per Strava
What I'm reading: How To Fail At Almost Anything and Still Win Big, by Scott Adams
https://www.strava.com/athletes/10248
>
THE OTHER CROSSTRAINING
IF WE'RE IN A RELATIONSHIP of any kind we're most likely going to be exposed to activities which don't perfectly align with...
... our primary objective.
Got it?
Yeah, we get it.
The thingaboutitis...
... it's usually more than okay.
Surfergirl loves to hike.
Any time we're roadtripping and I'm in a hurry to get to the beddown...
... she's plotting a once in a life time hike.
Like today,
just after 6pm
3 hours from our destination...
... we absolutely had to hike Kolob canyon for no less than 2 hours!
Yes, that's an explanation point because...
... old diesels need their beauty sleep
Her "reward" for this detour is me stretching out while she drives, which I'm pretty sure...
... she purposely fakes like she's tired and unnecessarily jerks the wheel so I'll get behind it.
While I have to admit the hike was outstanding, and served to remind me that I should do some regular hiking to prepare for the potential to be hiking at Leadville...
...it's pretty clear I have not properly trained her on driving in a relaxing and soothing manner nor bowing down to the needs of her old man's sleep.
===
165.8/12.7%
7.5ish hours sleep
690 anti-oxidant level
√ Upper Body: push ups, pull ups, gripper, heel and toe raises
√ Lower Body: ATG squats and split squats
no Stretches
88/98/-9 per Strava
What I'm reading: How To Fail At Almost Anything and Still Win Big, by Scott Adams
>
BECAUSE I ASKED...
MEMORIAL DAY IS A BUSY ONE around here. All kinds of people out enjoying the day: runnin, bikin, swimmin, surfin, paddlin...
... things were chaotic.
I got a late start.
Preferring to get some work knocked and start prepping the van for our road trip...
... I slipped out just past noon.
There is a steep hill above a picturesque beach that attracts locals, nonlocals and everyone in between.
At the top, I saw an older woman lugging two chairs for her and her ancient father.
Normally, I'd just wiggle around them and the rest and go on about my day...
... but I remembered.
Hi there, can I help you with those chairs?
Oh, yes, please.
Leaned my bike on a palm tree.
Let's go down a little bit more, where it's a little flatter.
C'mon dad, over here.
This looks pretty good.
Thank you.
No problem.
How did you know we needed help, nobody else noticed?
Oh, I prayed I'd be useful today.
With that, I was off on a lovely tour of the southern part of our county...
... pavement, gravel roads and single track.
You're probably thinking Nice virtue signal Todd...
... to which I'll say, thinking of others is not my default or my strong suit.
I have to work at getting my heart to be fully functional.
===
165.8/12.7%
8.5ish hours sleep
690 anti-oxidant level
√ Upper Body: push ups, pull ups, gripper, heel and toe raises
√ Lower Body: ATG squats and split squats
√ Stretches
91/113/-22 per Strava
https://www.strava.com/athletes/10248
>
THE RANDOMNESS OF PROGRESS
NICHING DOWN is a legit way to go about maximizing results. We study the experts, learn all we can, put it into practice. The goal is...
... supreme mastery.
But, is narrow and deep the only way to get it done?
The best way?
Personally, I think I've learned more studying endurance athletes and coaches from other sports than I have focusing on bike racing.
Maybe, probably, there is more literature and research available.
Here are a few of my favorites
- running - Born To Run, Christopher McDougall
- triathlon - anything by Phil Maffetone
- swimming - Total Immersion Method, Terry Laughlin
- natural fitness - Natural Born Heroes, Christopher McDougall
... because they introduced me to new ways of thinking about endurance and fitness.
Bringing in randomness to our experience...
- events
- people
- travel
... can deliver game-changing progress hacks.
If we'll just open our ears, eyes, hearts.
===
165.8/12.7%
7.5ish hours sleep
690 anti-oxidant level
√ Upper Body: push ups, pull ups, gripper, heel and toe raises
√ Lower Body: ATG squats and split squats
√ Stretches
88/99/-11 per Strava
>
AFTER TAKING SEVERAL READINGS
SIMULATING OUR 'A' EVENTS months in advance can be quite revealing, in bad...
... and good ways.
Once, isn't enough.
Every weekend is too much.
It's not a damned if we do,
damned if we don't situation.
More like a...
- damn?
- damn!
- hot damn!
... outcome.
With that in mind I turned to Grok to help me assess today's simulation because...
- what happens if I cut ballast?
- what workouts would improve my time?
- are there supplements that aid lung function at altitude?
... AI is damn fine when it comes to crunching numbers.
Because I'm a true and proud supernerd...
- 2 previous attempts in last 7 years
- body weight on those days
- power numbers as well
... I have the data, going back years.
I put Grok to work...
- I can improve
- I'm in a pretty good place already
- This is gonna be a heckuva lotta fun
... and came out with what I already sensed.
Grok thinks I can beat my previous PR,
which seems absolutely ludicrous...
... mainly because I have a lot of higher value things I want to accomplish this summer.
This is a typical use of AI for me...
- confirm/test/explore what's possible
- learn how to do things I can't figure out
- assist in leveraging my tiny helmet covered bean's processing power
... are you using AI to evaluate and make moves?
As the great Wille Nelson sings...
... After taking several readings I'm surprised to find my mind's (and body) still fairly sound.
===
167/12.7% oof!
7.5ish hours sleep
630 anti-oxidant level
no Upper Body: push ups, pull ups, gripper, heel and toe raises
no Lower Body: ATG squats and split squats
√ Stretches
90/114/-24 per Strava went kinda deep today
https://www.strava.com/athletes/10248
>
IT'S A LONE WOLF'S WORLD
NO MATTER HOW MANY friends are planning to do the A event with us, regardless of how many weekends we link up to train together...
... the bulk of our efforts are alone.
Unseen.
By nearly everybody, except that neighbor who we pass by at the same...
... godforbidden time each dark morning.
We're on the hunt...
- miles
- skills
- fortitude
... for more.
And even when we do link up, if we're truly committed...
... we might breakup, or off.
For example, I'm committed to ride a spritely tempo between all the worthy climbs tomorrow...
... where I'll move into the bottom to mid-threshold.
Because that's gonna be my pace at the A race,
and I've really got to train it now,
to maintain it then.
So, yeah, 7 miles up the climb I'll probably be alone...
... just like I'll most likely be on raceday.
Which is why I'm working on this jersey to where in in Leadville.
Personally, I feel like an inspirational, personalized jersey is good for...
... a 1-2% increase in performance.
If you're of the same persuasion...
- super aero jersey
- amazing imported Italian fabrics
- no minimum order required, make just 1
... go here: https://pedalindustries.com/pages/start-a-project
===
165.6/12.7% (time to start trimming blubber)
8.5ish hours sleep
630 anti-oxidant level
no Upper Body: push ups, pull ups, gripper, heel and toe raises
no Lower Body: ATG squats and split squats
√ Stretches
85/82/2 per Strava (time to bump these numbers up)
https://www.strava.com/athletes/10248
>
13 WEEKS SHOULD BE ENOUGH
AT SOME POINT, the training for the A event has gotta get real. Sure we have our base miles just because we are base-ically addicted, but...
... that's not gonna cut it.
Gotta get specific.
As of this moment, I'm 13 weeks out from starting the Leadville Trail 100.
It'll be my 8th time.
While I know the drill, I also know...
... I'm nowhere near ready.
Haven't done an hour long climb...
... since I don't know when.
Haven't ridden over 5 hours since October.
Haven't ridden my MTB more than twice a week in ages...
... haven't
haven't
haven't
haven't
haven't.
Equally overwhelming and energizing...
... the challenge is elephant-sized.
And, I'm gonna attack it one mile at a time.
===
164.6/12.5%
8.5ish hours sleep
630 anti-oxidant level
√ Upper Body: push ups, pull ups, gripper, heel and toe raises
√ Lower Body: ATG squats and split squats
√ Stretches
86/89/-4 per Strava
>
STRETCH GOALS
STRETCHING seems to go in and out of popularity. When, how long, which moves are a essential...
... and that's not counting yoga and pilates.
Where to start?
That's a good question.
I'm no expert, which is why I check in with my physical therapy pal, Scott, from time to time.
Mostly when I'm miserable
or injured.
Which got me thinking.
The last couple of days my bike fit felt like it had changed...
... which is impossible, right?
Then, I thought...
... could my body have changed somehow?
Thinking back on my many visits with Scott...
... and how stretches had fixed various aches and debilitating pains.
It hit me like a ton of lycra!
I haven't been stretching regularly,
at all.
Got back at it this morning...
... dang, I'm stiff!
But, guess what...
... the bike fit felt back to awesome.
Stretch goals are the kind that have us reaching to our limits to accomplish what seems nigh impossible...
... I like setting those.
New/old stretch goal...
... stretch every night as part of my shutdown sequence.
===
163.6/12.5%
7.5ish hours sleep
680 anti-oxidant level
no Upper Body: push ups, pull ups, gripper, heel and toe raises
√ Lower Body: ATG squats and split squats
√ Stretches
86/91/-6 per Strava
https://www.strava.com/athletes/10248
>
WHAT MASTERING THE BASICS LOOKS LIKE
THE VERY BEST PROS have mastered the basics. From techniques to tools, from sleeping to sprinting. They have it...
... all down cold.
How do we know?
Because at the very the very best are still practicing the basics...
... only the output is at a much higher level.
Duh!
Yeah, I know.
But, the real question is are we chasing...
- fads
- trends
- shiny objects
... or working diligently on mastering the basics?
===
163.6/12.5%
7.5ish hours sleep
630 anti-oxidant level
√ Upper Body: push ups, pull ups, gripper, heel and toe raises
√ Lower Body: ATG squats and split squats
85/83/1 per Strava
https://www.strava.com/athletes/10248
>
FROM FLOOR TO CEILING
BUILDING FITNESS can appear to be a mystery to the uninitiated. For the reasons, holding onto it is illusive. And losing it...
... downright easy.
It's a shame.
If the unwashed simply established a floor...
- a minimum daily commitment
- built over weeks
- and months
... they'd find their ceiling to be nearly limitless.
Instead, they get the bug or come clean with their naked selves...
... and progress rapidly for a short season.
Get thrown off track,
and start over.
We know different.
Our floor maybe is simple as getting outta bed and kitting up...
... knowing it's easy to get out the front door at that point.
After that, it's just a matter of raising the floor...
... to see how high we can fly.
Things I think about while riding zone two for 2 hours...
... because that was my floor today.
And, I always ride on Mondays.
===
165.6/12.7%
8ish hours sleep
580 anti-oxidant level
√ Upper Body: push ups, pull ups, gripper, heel and toe raises
√ Lower Body: ATG squats and split squats
86/90/-4 per Strava
https://www.strava.com/athletes/10248
>
PRISONS WE CHOOSE TO LIVE INSIDE
>
HOW FAR SHOULD WE TAKE OUR BRO-SCIENCE?
ONCE WE FIGURE OUT the gear and products that work for our bodies, it's, honestly, just amazing. It fits. It works. And we stick with it...
... because we rip.
Easy.
We don't want to change.
That can be a problem if what we love goes out of stock or worse...
... out of production all together.
A few years back, when Wahoo acquired Speedplay they dumped my tried and MTB pedals.
The Frogs.
Had I known, I'd have purchased at least 10 pair of pedals and probably 100 sets of cleats.
To my horror, I logged on and learned the sadsad news.
No mas.
When I woke and realized I was out of my favorite carb mix today...
- water
- plain ol' sugar
- and Liquid IV for flavor and electrolytes
... well, yeah, I took a stab a making my own.
You should witnessed the...
- disgust
- concern
- warnings
... from the crew when we stopped to refill our bottles midride.
I shared my mix was 4 tablespoons of sugar...
- you're gonna get diabetes
- go into a coma
- die early
... I could only laugh.
Just what exactly do you think is in your favorite powder or gel?
I got the idea from an ultra-trail runner I follow on YouTube.
He'd wanted to experiment and discovered how sucrose...
- quickly absorbed glucose
- more slowly absorbed fructose
... breaks down in the small intestine.
It's a 1:1 ration,
most high end mixes are 1:.8.
Ever look at the ingredients of what you're drinking?
My 4 very level tablespoons = 50 grams of carbohydrate.
But, isn't that gonna kill ya?
It's about the same as a can of Coke,
or a couple of candy bars.
So, yes, it will absolutely...
- crush our health
- give us that orange with 4 toothpicks look
- and lead to all kinds of degenerative diseases
... unless we are ripping and burning it up.
That 50 grams is about 50% of what I consume per hour...
... when getting after it.
How'd it work over 3 bottles?
Flawlessly.
Gonna test full strength this week.
This is bro-science...
... so take it with a literal and proverbial grain of salt.
===
166/12.7%
8ish hours sleep
660 anti-oxidant level
√ Upper Body: push ups, pull ups, gripper, heel and toe raises
√ Lower Body: ATG squats and split squats
85/88/-3 per Strava
>
FIRST (TASTE OF) BLOOD
WE'RE LIKE WILD ANIMALS. Once we get the first taste of adrenalin, charging through the countryside...
... with reckless abandon.
We're hooked.
The thingaboutitis...
... we gotta get that first taste.
16 years ago, my pal Dr. Jeff couldn't keep from...
... slobbering all over me.
About gravel riding.
You would love it.
Seems kinda lame.
Trust me.
Tell me why.
Well, it'a a combination of two things you love: road and mtb.
And it's fun?
Oh yes!
It took me 5 years to finally see a signal...
- steel
- heavy
- leather bags
... a lonely gravel bike on sale at the local bike shop.
I thought it was radical to ride the tires at such low pressure...
- 38mm
- 60 lbs
- with tubes
... now I'm on tubeless carbon hoops, rolling 18 up front 20 in the back.
So much has improved!
For the first year or more I rode gravel alone...
... like a lunatic in the wild.
It took 5 more years till a few of us were getting together...
... and another 3ish to do what we did today.
Ruckus URBN GRVL group rides.
In town for the weekend, Jeff joined us for today's masterpiece...
... I'm not sure he made the connection on the impact he's had on us.
===
165.6/12.5%
7.5ish hours sleep
6200 anti-oxidant level
no Upper Body: push ups, pull ups, gripper, heel and toe raises
√ Lower Body: ATG squats and split squats
88/101/-14 per Strava
https://www.strava.com/athletes/10248
>
STOP BEING MEDIUM
THERE'S A REASON so many of us struggle to improve. Especially the newest of us...
... doing all we can to hang on.
Never improving.
I heard it said so well and succinctly today by one of my fave running coaches, the great Fred Duncan.
The question how much work we can survive in one session, it's...
- hard
- easy
- hard, again
... how many high quality outputs can we stack over weeks and months and years?
If we aren't resting, active-recovering we can't go hard enough on our hard days to see any improvement...
... we become really excellent at medium.
And, stay there.
Which is fine, if you're into that sorta thing.
But, I know you're not.
Which brings up today's ride...
- 23 miles
- ave HR 93
- ave PWR 102
... we did the impossible.
I say impossible because it's nearly impossible to get a group of athletes together and not start pushing...
... we pulled it off by setting the tone ahead of time.
The BRO ride is a super easy conversational cruiser...
... because bros need bro time.
Before slaying it on the weekend.
If you want to do a deeper dive on Fred's post it's here: https://x.com/Fred__Duncan/status/2055274916199502322?s=20
===
164.6/12.5%
7.5ish hours sleep
580 anti-oxidant level
√ Upper Body: push ups, pull ups, gripper, heel and toe raises
√ Lower Body: ATG squats and split squats
83/75/8 per Strava
https://www.strava.com/athletes/10248
>
ZONE TWO MUCH
ANYBODY CAN RIDE ZONE 2. It's easy. Zone 1 is easy. Coasting is easier. The trick is...
... to stay there.
For a long time.
The past few months I've been doing my Z2 on the mountain bike,
on kinda steep trails.
Not spinning,
a lot of torque...
... then completely off when descending.
Which is somewhat easier than what I did today...
- keeping on the pedals
- with high cadence
- limited coasting
... Zone 2 on mainly flat, with a few rollers.
Turns out 2:80 spend doing...
- 90 minutes Z2
- 31 min Z1
- 9 min z3
... is it's own kinda hard.
1261 calories burned ain't nothing.
The mental game to stay at a given pace and basically never stop pedaling...
... regardless of the terrain.
I know you zwifties are wanting to mock me,
and I'm totally down with how much harder
it can be on a trainer.
I get it.
The real point is this kind of training...
... is extremely effective at building physical and mental endurance.
===
165.2/12.4%
8ish hours sleep
630 anti-oxidant level
√ Upper Body: push ups, pull ups, gripper, heel and toe raises
√ Lower Body: ATG squats and split squats
85/83/1 per Strava
https://www.strava.com/athletes/10248
>
THE EMOTIONAL ROLLERCOASTER OF MID-WEEK RACING
MID-WEEK RACING has been around for ages and continues to endure because it's great training, fun to bring the community together...
... and get in some ripping intensity.
400 showed up to race Over The Hump last night.
A very healthy number of age group competitors...
... ready to battle.
I've missed the last two seasons,
so it was exciting to finally make it out.
I entered Elite 45+ looking to see how I'd rate.
Warming up,
I saw a lot of friends.
But, I was missing one.
My pal Eric was senselessly killed last year while riding his bike early in the morning, by a druggy.
After a decade of racing together...
- bro hugging each week
- seeing his babies grow up
- and turn into fine little racers
... there was a hole in my heart.
On the start line,
the energy was high,
the confidence eager.
We shot out.
I maneuvered leading into the first single track,
thinking okay this feels right.
There was only one solid climb,
20 minutes of redlining.
From leading,
to wheezing,
to 7th.
Ouch!
The downhill was a couple of miles long,
and it felt good - even PRd it.
Sliding out onto the double track,
I could see 5th and 6th,
and closed the gap.
Two of the three of us were pulling hard back to the finish line.
Just as we're about to hit the final single track before the finish,
we're caught by some of the guys we'd dropped.
At the same time,
we enter the tight turns we merge with the Beginners and Sport racers.
It's not pretty.
Some of us give the slower riders space,
others mob through.
I go from 5th to 8th.
Frustrated.
Upset about getting beat by the dude who wasn't pulling with us.
Finishing,
I stormed off.
Not my finest moment.
After a recovery drink and some spinning...
- reveling in my anger
- knowing it would motivate me
- looking forward to some specific training
... I realized how great it is to be racing.
Once I'd changed into my tshirt and jeans, I had time to reflect...
- we live in a free and prosperous country
- have the time and energy for mid-week racing
- I'm feeling 100% recovered from my TBI, while Eric is riding in the heavens and his family navigates life without him.
... and be extremely grateful.
===
165.2/12.4%
8ish hours sleep
590 anti-oxidant level
√ Upper Body: push ups, pull ups, gripper, heel and toe raises
√ Lower Body: ATG squats and split squats
85/83/1 per Strava
https://www.strava.com/athletes/10248
>
CONSISTENCY IS BORING AND...
THERE'S BEEN A LOT OF CHATTER on the interwebs regarding what happens by simply being consistent. What is often left out is the biggest battle...
... which must be won.
Boredom.
That's what the naysayers are thinking as we head out into the morning sunrise doing the unfathomable.
Sure, it can be monotonous to do the same workout over and over.
But, we aren't newbs or drones and know how to counter that by mixing it up, and socializing with likeminded beasts.
With unholy motivation we focus...
... on the rewards.
Months and years later,
we're nothing like the person we started out as.
Consistency might look boring to an outsider, but...
... we know it's lethal.
===
165.6/12.6%
7.5ish hours sleep
710 anti-oxidant level
√ Upper Body: push ups, pull ups, gripper, heel and toe raises
no Lower Body: ATG squats and split squats
84/80/-4 per Strava
https://www.strava.com/athletes/10248
>
DANGEROUS ENCOUNTERS
THERE'S DANGER just crossing the street. But, people do it and a lot more because it's part of life. We, on the other hand...
... like to raise the stakes.
Ignoring the warnings.
For years, I have casually read the signs regarding mountain lions and rattle snakes on our local trails and all over the western US.
In the process I've...
- a close up encounter with a big cat
- run over many sunbathing snakes
- stared down coyotes
... had one real scare and many thrills.
The cat was the most shocking.
I thought I was seeing a large loping coyote way up the gravel road.
Not uncommon.
Keep going.
Kept seeing as elevation changed.
Rounded a corner only to see a giant cat perpendicular to the road.
Staring at me.
Didn't do what you're supposed to do...
- stand your ground
- make yourself look bigger
... back pedaled and ripped up a single track, braking to make the turn at the top.
Went back to that spot many, many times,
raced up that hill as fast as possible...
... never came close to needing to brake to make the turn at the top.
That my friends is living.
===
165.6/12.6%
7.5ish hours sleep
710 anti-oxidant level
√ Upper Body: push ups, pull ups, gripper, heel and toe raises
no Lower Body: ATG squats and split squats
84/80/4 per Strava
https://www.strava.com/athletes/10248
>
TIMING
TIMING IS EVERYTHING, and there is so much to be timed when it comes to racing. To time anything to perfection necessitates...
... starting very early.
Ultimately, requiring less energy.
We saw this today at the Giro.
The winning sprinter producing fewer watts than 2nd or 3rd place...
- 1480w
- 1870w
- 1580w
... making it look easy(er).
Because he timed his acceleration perfectly.
Not unlike sprinting for the line, the great Scott Adams stated...
... the secret to success is energy management.
Which helped me lean into doing my best and most important work early in the day when I'm most alert and creative.
What else...
- workouts
- relationships
- spiritual exploits
... can we improve with better timing?
===
165.2/12.6%
7ish hours sleep
680 anti-oxidant level
√ Upper Body: push ups, pull ups, gripper, heel and toe raises
√ Lower Body: ATG squats and split squats
85/87/-2 per Strava
>
BLAME IT ON THE DONUT
STAYING ON TOP OF THE RECOVERY is super easy to skip. Especially, if we are really on top of it...
... day after day.
We're rested.
When the opportunity presents itself to overdo it...
... we do it.
We think we'll be fine.
We aren't going to do die, but...
... we will be less than fine.
Like today.
After shortchanging myself on sleep two nights in a row,
getting talked into more than easy spinning,
skipping the hyper-ice sessions...
... all variables I couldashoulda controlled,
I suffered today.
The sting of ripping,
felt stale and suffocating.
When looked back on the data...
- on trails I've ridden
- raced up
- stomped
... I actually set some PRs.
The difference when between being fatigued vs fresh is stark...
... longfaced-droopy vs JUBILANT.
Eventually, I succumbed to the efforts,
pulling the plug halfway up a steepytechy...
... and limped to the donut shop.
Where, after a few moments and calories and water I miraculously...
... felt very fauxfresh!
===
165.2/12.6%
7ish hours sleep
6500 anti-oxidant level
no Upper Body: push ups, pull ups, gripper, heel and toe raises
no Lower Body: ATG squats and split squats
87/100/-13 per Strava
https://www.strava.com/athletes/10248
>
BRO!
ALL RACING AND TRAINING ain't the way to do it. The ubersuccessful connect with others on a deeper level, it's the glue we need...
... to help us hold it all together.
Not the training and racing.
Life.
Some say getting out and getting after is...
... cheap therapy.
I won't argue with that.
Getting out, and away, for a conversational workout...
... can be life changing.
Lifesaving.
But, we already know that.
Most of our friends don't,
or don't make the time,
or have the friendship.
Which got me out on the road way earlier than I wanted to today,
because I knew my pal had been traveling a ton,
and could squeeze in a ride.
And got me thinking...
- early start
- easy terrain
- all bikes welcome
... why not create a BRO ride?
Details in the image.
(Surfergirl has had this going with the Trail Angels for decades).
===
165.6/12.6%
7.5ish hours sleep
580 anti-oxidant level
no Upper Body: push ups, pull ups, gripper, heel and toe raises
no Lower Body: ATG squats and split squats
85/84/0 per Strava
https://www.strava.com/athletes/10248
>
BEST EFFORTS OSCILLATE
DOING OUR BEST. We hear from the time we take our first steps, through our teens, into adulthood. Then we preach it...
... to anyone who will listen.
Because it works.
As the great Tony Horton used to say on the P90X videos...
.. do your best, and forget the rest.
It's a legit way to live, except...
... our best oscillates.
We can get better at our best...
... is there anything more exciting than knowing that?
I found a fun features on Strava today.
The Best Efforts Power Curve has a little box we can check and...
... Show Estimated FTP.
The last 6 weeks I've been pretty dialed.
According to the app I've raced FTP 10 watts.
The feedback is helpful.
Knowing we can improve...
... is a devine gift.
===
165.6/12.6%
7ish hours sleep
680 anti-oxidant level
√ Upper Body: push ups, pull ups, gripper, heel and toe raises
no Lower Body: ATG squats and split squats
86/91/-5 per Strava
https://www.strava.com/athletes/10248
>
GO BIG, PUNK!
THROWING THE GEARS TO THE BIG RING used to be much more of a thing. With the advent of 13-speed, not so much. Lot's of 1x drivetrains...
... making things simpler.
Better...
- lighter
- more aero
- cleaner look
... depends on the use case.
MTB started it all,
can't even buy one with 2x.
Gravel bikes are mostly there,
some 2x systems.
Road and TT have special use for 1x.
Track and BMX have always kept it clean and simple.
Anyway, there I was this morning doing my dawgawn bestest to try and recapture my PR from Jan 2026 on a segment called Pain Cave because...
... who wants to just cruse home after hammerin'?
And it dawned on me...
... back in Jan I forced myself to stay in the big ring all the way up the steeps.
Did it work?
Kinda.
Knocked 2:47 off of last week's tepid attempt...
... still 48 seconds off the PR.
I looked back at my scale logs...
... I'm 2 lbs heavier, .5% higher in body fat.
Then my weight training...
... I'm doing a lot more leg work Sunday and Monday.
Probably not a great way to prep for Wednesday.
Lastly I looked at time spent in Zone 4 or above...
... 48 min in Jan vs 49 min today.
I'll take another cracky at it...
- come in lighter
- more rested
- caffeinated
... attacking with punk blazing style.
Check 'em out: https://pedalindustries.com/collections/pedal-punk-collection
===
165.6/12.6%
8ish hours sleep
710 anti-oxidant level
no Upper Body: push ups, pull ups, gripper, heel and toe raises
√ Lower Body: ATG squats and split squats
86/92/-7 per Strava
https://www.strava.com/athletes/10248
>
THE SUPER SUCCESSFUL DIET THAT IS POTENTIALLY KILLING OUR POTENTIAL
THERE ARE A LOT OF SUCCESSFUL plans to decrease our extra ballast. Perhaps the most powerful is one that we rarely actually apply to getting lean...
... yet allow to dictate our ultimate potential.
Case in point.
Eat the same meal, day after day...
... we'll get sick of it.
Eat less.
Waste away.
Lose muscle.
It's just a fact.
Yet, we do that same thing...
- same group rides
- same strength work
- same A race targeted
... with so much of our activities.
The inertia against improvement is overwhelming.
We can't do more,
become more.
We stall,
or worse,
we give it all up.
And why not?
It's become boring.
However, who can blame even the most monk-like amongst us who pack on the pounds because...
... there are so many amazing food choices to be had.
These days, living in any kind of a city, even the smallest, there can be found really creative and fun dining experiences.
We can eat more,
yes, become more.
Maybe not the more we are looking for.
If we're really going to reach new heights...
- new groups
- new strength work
- new A races targeted
... we must mix it up.
PS this applies to everything: love, family, business, sprituality.
===
164.6/12.6%
8ish hours sleep
720 anti-oxidant level
√ Upper Body: push ups, pull ups, gripper, heel and toe raises
√ Lower Body: ATG squats and split squats
84/80/3 per Strava
https://www.strava.com/athletes/10248
>
WHY COACHING IS MAGICAL?
REACHING OUT TO THOSE we think are in the know is pretty common practice. We can glean a lot. Getting serious about outcomes and...
... hiring a coach is next level.
#worth-it
I was thinking about this because last week I had two different people reach out to me about training questions.
Asking for my input.
Here's the dill.
For the most part a coach...
... isn't going to wave a wand and fix us.
What we're really paying a coach to do is...
... to tell us what we don't want to hear and hold us accountable.
It's rarely a question of knowing what to do.
Much more a question of willingness to do it.
And, ya know, when you're payin' for it...
... it does magically work.
(and, I heckuvalot faster than wingin' it)
===
166/12.7%
8ish hours sleep
730 anti-oxidant level
√ Upper Body: push ups, pull ups, gripper, heel and toe raises
√ Lower Body: ATG squats and split squats
85/87/-2 per Strava
https://www.strava.com/athletes/10248
>
MASTERY OF THIS LAW = MASTERY ON RACEDAY
THERE IS AN UNDERAPPRECIATED MIRACLE all racers experience, yet often fail to recognize or implement in everyday life. If we did...
... who knows what we could accomplish.
Parkinson's Law.
Regardless of the distance or event...
... given a set of parameters,
a cohort of competitors,
we go faster.
Nobody signs up for a marathon with the idea of finishing...
... When I get around to it.
We laser in on the distance, time required, prep like mad...
... and execute.
Parkinson's Law...
... Work expands so as to fill the time available for its completion.
We know this because on the week of the A race...
... we magically get all our work down days early so we can travel and chill before the big event.
The gun goes off and...
... amazingly, produce heretofore unknown abilities setting PRs and often hitting or exceeding our goal finish times.
Getting our workdays wrapped up within 8-10 hours was burned into our brains through the school system.
It's a tough habit to break.
Accepting a reasonable output during those same hours is mollifying...
... but, uninspiring.
Dramatically shrinking the time to finish the race or project...
Massively expanding the output...
Defying Parkinson's law...
... should be our nature in all we do.
===
164.6/12.6%
8ish hours sleep
670 anti-oxidant level
√ Upper Body: push ups, pull ups, gripper, heel and toe raises
√ Lower Body: ATG squats and split squats
85/89/-4 per Strava
>
MISSLE LOCK
BEING IN THE DRAFT is such a wonderful feeling. We slot in and feel ourselves get sucked along at...
... a dramatically reduced effort.
It's slight at first.
Just like when we lose it...
... we slowly come uncoupled until suddenly we're on our own.
So it was on this morning's ride to the ride.
Me and my pals, jamming up the coast.
I bombed down a sizable hill in front,
shot up the other side,
they slingshot on by.
And the gap just starts opening wider and wider.
It was too early to be burning matches.
I made the prudent choice,
flicked my safety cover...
... and acquired missile lock.
It took 5 or so minutes of a measured effort, but then I closed enough to start to feel the draft...
... it's like the radar going from beeping to a solid tone.
Target acquired,
detonation imminent.
The rest of the ride would be much of the same...
... alternating attacks trying to drop each other.
I'd learned my lesson,
stayed locked and loaded the rest of the ride.
As a reward to ourselves,
we honed in on Parlor Donuts.
===
166.2/12.7%
7.5ish hours sleep
710 anti-oxidant level
no Upper Body: push ups, pull ups, gripper, heel and toe raises
noLower Body: ATG squats and split squats
87/103/-16 per Strava
https://www.strava.com/athletes/10248
>
THE EPIC SUMMER TRAINING
WHELP, IT'S THAT TIME A YEAR when most of us have/will have/should have/ better have something to train for this summer. Otherwise...
... what's the point of living?
Going all summer without a goal is just okay.
So, let me just tantalize you with something insane,
dare I say the best gravel ride in SoCal.
Dana Point to Big Bear...
- about 50% gravel
- 50% of the pavement is bike trail
- leaving from the sand, summiting before sunset
... qualifies as epic.
Kinda far,
120 miles.
Kinda climby,
14,409'.
Kinda memorable,
nothing like gittin' 'er done with friends.
This will be our 5th year/6th running (2 attempts in '21).
The basic layout is...
- dinner at my place Friday night
- 5am official start on Saturday
- dinner in Big Bear
... leaving just before sunrise, finishing before sunset.
Click on it to see videos and pics.
I'll be posting more.
Put it on thy calendar: 10.10.26
Check my stats... we weren't killin' ourselves, click to go to ride.
===
166/12.7%
8ish hours sleep
610 anti-oxidant level
√ Upper Body: push ups, pull ups, gripper, heel and toe raises
√ Lower Body: ATG squats and split squats
83/80/3 per Strava
https://www.strava.com/athletes/10248
>
WHAT IS STRONG?
WE HEAR IT said of others. We make the comment ourselves, too. It seams so natural until we think about it, that it's...
... being said of endurance athletes.
_____ is riding/running/swimming strong!
Huh?
We're mainly scrawny.
So what does Strong mean then...
- big fitness?
- big muscles?
... things I think about while zonetwoing out.
If it's just a muscle thing, does it mean because they are actually stronger...
... it's just easier for them to generate X than it is for the rest of us?
If it's a VO2 Max thing, does it mean they aren't any stronger...
... it's just not as taxing for them at X effort as it is for the rest of us?
Truthfully, this conversation with myself when I was doing...
- all out 10 second sprints
- atg weighted squats
- box jumps
... throughout the week.
===
166/12.7%
89ish hours sleep
750 anti-oxidant level
√ Upper Body: 80 push ups, 20 pull ups, gripper, heel and toe raises
√ Lower Body: 80 ATG squats and split squats
84/86/-2 per Strava
>
DAMNED IF...
SOME WORKOUTS are better than others. There are those when we just don't wanna do. And those when we're really feeling it...
... that c'mon LFG feeling.
What to do?
Or not.
Like today.
We'd already hit it pretty hard...
- bursts up in the 600W range
- plenty in the 400s
- rest in 300s
... not sure that qualifies as overunders.
At the end of that hellish 35 minutes,
we head directly to a segment called Pain Cave.
I didn't want to do it,
already feelin' smoked.
Told BBB I was just gonna cruise it.
But, you know how that can go.
I looked down and I was doing 380 watts up the final push and you were disappearing.
Since he said that, I thought maybe it wasn't a bad effort.
Numbers don't lie.
24 min today vs 20 min in January (a PR).
What's the benefit of doing it then?
I'll tell ya...
... to get fired up for next week.
LFG!
===
165/12.6%
7ish hours sleep
610 anti-oxidant level
no Upper Body: 20 push ups, 5 pull ups, gripper, heel and toe raises
yes Lower Body: 80 ATG squats and split squats
85/89/-5 per Strava
https://www.strava.com/athletes/10248
>
WOULD YOU RATHER...
THE ENDURANCE WORLD is vast and exciting. So many ways to test our mettle, against others and, more importantly...
... against ourselves.
We must choose one.
Focus.
Go for our own greatness.
So, which would it be...
- Tour de France Champion
- Ironman sub-8 hours at Kona
- Boston Marathon sub-2:05
... that would be personally most satisfying?
Or for you...
- Downhill World Champion
- Unbound Champion
- Leadville 100 sub-6 hours
... dirty racers.
Doesn't have to be any of those, but whatever it is...
... why aren't we 100% committed to making it happen?
This trip ain't gonna last forevah.
===
165.4/12.7%
7.ish hours sleep
640 anti-oxidant level
√ Upper Body: 20 push ups, 5 pull ups, gripper, heel and toe raises
no Lower Body: 40 ATG squats and split squats
83/81/2 per Strava
https://www.strava.com/athletes/10248
>
WHY CONSISTENCY COUNTS
IT ALL ADDS UP. Every effort we make contributes to our pot of fitness, and while the ones half-@$$ don't deplete...
... they just don't get us where we want to be.
As quick.
Which is nothing compared to skipping.
Or quitting.
We're reminded of that every day when we're out and about seeing people of our generation.
It's like looking in the mirror and seeing what could have been...
... kind of a George Bailey thing.
This is why we say Every Day Is RaceDay.
===
164.4/12.6%
7.5ish hours sleep
670 anti-oxidant level
√ Upper Body: 40 push ups, 20 pull ups, gripper, heel and toe raises
√ Lower Body: 40 ATG squats and split squats
85/93/-8 per Strava
https://www.strava.com/athletes/10248
>
19 TAKEAWAYS FROM LBL
THERE WAS A BIG SHOWDOWN at Liege-Bastogne-Liege, the reigning unbeatable king vs the French teenage sensation vs the previous two-time winner...
... and I have some thoughts on that.
Not just that they swept the podium.
Firstoff, there was/is/will be a lot of chatter about...
... a 19 year old coming for the king of July, this July.
Some say too, young...
... should be holding him back.
To which I can only point to two other 19 year olds,
who didn't wait for their time,
their turn.
The very terrifying Mike Tyson,
knocking out everyone who dared.
Cooper Flagg who the critics claimed to be overrated,
before becoming the first teen to score 50 points in the NBA.
Paul Seixas has something more in common with the Tyson and Flagg,
the same quality Pogacar had when he came outta nowhere...
- which I find lacking in Remco, and so many others
... at 19, they were/are all having a lot of fun,
in love with the sport.
Simple.
Pure.
There's something beautiful and endearing to their approach,
we might lean into a little more.
===
164.4/12.6%
7ish hours sleep
650 anti-oxidant level
√ Upper Body: 80 push ups, 20 pull ups, gripper, heel and toe raises
√ Lower Body: 80 ATG squats and split squats
84/84/-1 per Strava
https://www.strava.com/athletes/10248
>
JUST HOW MANY CODES CAN WE CRACK?
THE ENDURANCE ATHLET'S JOURNEY is endlessly fascinating, as continually learn more about what we are capable of. Add to that, the constant flow of new information...
... we are constantly cracking new codes.
That's funstuff!
I tried a new one today.
After years, and I mean decades when I say years, of my tried and true formula....
- 1 bottle per hour
- 3-400 calories per bottle
- under extreme training or racing
... I tried something new.
Yesterday, I was exposed to an old thought via the TrainerRoad podcast...
- drink water, when thirsty
- ingest carbs via gels or food
- increase carbs towards end of the effort
... which seemed very new, to me.
My main impetus for trying it out today was that a week ago at Sea Otter I started to feel very bloated...
... almost nauseous the last 90 minutes.
It was a real struggle,
and it sucked.
So, today I put it to the test on a ripping 4.5 hour ride...
- drank only 2 bottles
- got a little hungry last hour - didn't bring enough
- put out better numbers than I have all year, including racing
... I felt lighter, dare I say spry?
Def worth more testing.
===
165.2/12.6%
7.5ish hours sleep
670 anti-oxidant level
no Upper Body: 20 push ups, 5 pull ups, gripper, heel and toe raises
no Lower Body: 60 ATG squats and split squats
86/97/-12 per Strava
https://www.strava.com/athletes/10248
>
A WEIRD AND INCREDIBLE OFFSHOOT OF LEG DAY
MAKING LEG DAY a regular thing is something some of us do in the "offseason" and few of us do year round because...
... that's just the way it's done.
What if it's wrong?
Since I've been extra committed to hitting the legs 2-3 times a week...
- with weights
- without weights
- super snappy, max sprints
... I've noticed something marvelous.
It's becoming harder and harder to back it down,
and do the spinny Z1 stuff.
Plus...
... threshold efforts are feeling easier and easier.
Why would that be?
I might just be getting stronger, but I think it's more like...
... it just feels so good to feel the burn.
===
163.4/12.6%
8ish hours sleep
670 anti-oxidant level
√ Upper Body: 20 push ups, 5 pull ups, gripper, heel and toe raises
no Lower Body: 60 ATG squats and split squats
81/72/9 per Strava (feeling mostly recovered from Sea Otter)
https://www.strava.com/athletes/10248
>
ONE THING NOT TO EASE UP ON WHEN TAPERING
THE GOOD NEWS ABOUT CONFLICTING INFORMATION is that it means most competitors are conflicted about any number of approaches to maximum fitness. Whether that be training...
... or on raceday.
Tapering matters.
We know we should rest.
Just what does that mean?
Here's what works for me, and why.
I cut back the volume, but...
... I never cut off the intensity.
Cutting back the volume lets my body recover and repair,
the fatigue melts away.
Putting out short bursts of race pace in the final 7-10 days...
- 10-30 second efforts
- at 80-100% of max
- then super easy
... keeps my muscles, tendons and brain primed for action.
You might find that conflicting,
test it and figure it out,
for you.
===
164.6/12.7%
7.5ish hours sleep
690 anti-oxidant level
√ Upper Body: 60 push ups, 15 pull ups, gripper, heel and toe raises
√ Lower Body: 60 ATG squats and split squats
82/74/8 per Strava
https://www.strava.com/athletes/10248
>
THE TOOL KIT
HEADING OUT INTO THE GREAT OUTDOORS we often carry tools of some sort. Usually, the basics. Sometimes more. Depends on...
... how crazy things could get.
Risks we are taking.
But, why do we do that?
We aren't planning to have a breakdown.
Yet, we know shift happens.
It's happened before,
gonna happen again.
The point isn't that we are expecting failure,
we are planning for success.
No matter what comes our way...
... we'll git 'er done.
===
163.8
7.5ish hours sleep
700 anti-oxidant level
√ Upper Body: 80 push ups, 20 pull ups, gripper, heel and toe raises
√ Lower Body: 80 ATG squats and split squats
83/77/5 per Strava
https://www.strava.com/athletes/10248
>
DOES THIS MAKE MY BUTT LOOK BIG?
ADDING ANY NEW EXERCISE or movement often reacquaints us with muscles we didn't know we had, mainly because we've neglected to...
... engage them in meaningful ways.
We're sore.
My latest has been a pain in my arse.
Literally.
After my PT said I need to thoroughly stretch my legs with ATG (ass to grass) squats...
... I got started.
'cause I'm obedient as heck when it comes to my body's performance.
I used to do 'em.
In fact, back then...
- they don't bend over
- they lower down with legs
- to a full squat and make it look easy and natural
... I remembered seeing the little kids pick stuff up.
Anyway,
I'm back at it.
Started doing...
- a few ATG air squats
- to sets of 20 after 20 pushups
- to doing them with a 35 lb kettle bell
... and guess where I feel it most?
Los glutes.
Guess what is one of our biggest muscles,
and if engaged with a proper bike fit,
can develop all kindsa power?
Los glutes.
It's bringing me back to high school when the girl I was crushing on came up from behind in the hallway outside English class and pinched my butt...
... whispering Nice @$$.
Ah, the glory days!
Maybe I'll get it back, lol...
... at least a touch of the onthebike power?
===
165.6
9ish hours sleep
640 anti-oxidant level
√ Upper Body: 40 push ups, 10 pull ups, gripper, heel and toe raises
√ Lower Body: 40 ATG squats and split squats
82/71/10 per Strava
https://www.strava.com/athletes/10248
>
THE PROJECT AND THE SYSTEM
THE IDEA THAT WE CAN HAVE a system to help us achieve a goal is a mighty fine way to approach any objective. Then, it's just a matter of...
... figuring out the inputs.
After we define the project.
It's looking like this summer is going to be...
- executing our biz plan
- planning a giant family reunion
- and being around for our latest grandchild's arrival
... while hacking Project Leadville.
Without training like a maniac.
By putting a system place,
I can take reasonable action each day...
... knowing I'll arrive according to plan.
Since my bike is already set...
- continue to build strength with sprints and weights
- get back to 2022's svelteness
- fix the everplaguing bike fit
... it's a matter of getting my body ready.
That should allow me to achieve Project Leadville:
- have fun and great energy daily
- put down a sub-9 time at Leadville this year
- stay on track for my very long-term goal of sub-9 at 70
... while keeping the main things - family and business - the main things.
There is a caveat to this kind of systems based action...
- Podiums are nearly impossible to predict
- PRs much easier manage and way more fun to chase after
... it works better for achieving PRs than podiums.
(I'm starting to wonder if I'll every write a complete sentence or an actual paragraph ever again. What is happening to my grammar?)
===
168 (gotta drop 10lbs)
9ish hours sleep
650 anti-oxidant level
√ Upper Body: 80 push ups, 20 pull ups, gripper, heel and toe raises
√ Lower Body: 80 body weight squats and split squats
82/71/11 per Strava (there's no way this is accurate, I'm still wrecked from Sea Otter)
https://www.strava.com/athletes/10248
>
HUNGOVER AND LOVING IT
AFTER THE 'A' EVENT, nearly always comes some sort of hangover. Whether it's mission failure, mission meh...
... or mission accomplished.
Excess is inevitable.
For me that means doing whatever Surfergirl wants to do.
Rather than collapsing on the couch...
... like most Saturdays.
Instead, we drove the opposite direction of home...
- walked the length of the beautiful cove
- picked up insanely good pizza
- 16" not 9", cuz hungry
... to beautiful Carmel.
Followed by 3.5 hours of driving so we could wake when literallyworldfamous
Old West Cinnamon Rolls opened.
Then, 4 more hours on the road...
... cuz the lady likes to detour at the beach stops.
Arrive home,
unload.
Enjoy surprise visit and dinner with daughter and grandson...
... and, finally, collapse on the couch.
(normally, I love Monday morning... not sure about this one.)
===
167ish
6.5ish hours sleep
550 anti-oxidant level
no Upper Body: 20 push ups, 5 pull ups, gripper, heel and toe raises
no Lower Body: body weight squats and split squats
83/76/7 per Strava
https://www.strava.com/athletes/10248
>
SEA OTTER 2026: THE PLAN WAS...
THERE ARE FIGHTERS and there are wannabe fighters. We all identify with every type because at some point we've been there...
... battling our competitors and our minds.
Executing the plan,
get into Leadville.
But, as the great Mike Tyson sagely said...
... Everyone has a plan until they get punched in the mouth.
Which is what the start of every race always feels like.
Today, was no different.
5-4-3-2-1 and we're all redlined hitting the opening climb...
... aiming to enter the single track at the top leading, or right there.
Because after that, the next 5 miles are very difficult to pass.
Too narrow.
And, there's lots of passing to be done as we generally roll up on the group that started ahead pretty quickly.
During the first 5 miles...
- Me
- Dean
- and Greg
... our podium was pretty much set.
We traded pulls that first lap,
and entered the second and final lap on the same time.
Here is where I had to make a decision...
- Greg was distanced just a bit
- Dean seemed to be slightly struggling
- The Ol' Diesel was feeling pretty good
... race for the podium or for a good time?
They are different things.
I decided to just ride my pace.
A gap slowly opened,
then, a lot.
I couldn't see them.
Just settled in.
Stayed on top of my nutrition,
kept the pace at tempo or above...
... as much as I could.
20 minutes later,
Dean, that crafty sunnavagun,
was closing on a longish climb.
Race for the podium or stay on pace?
I stayed on pace,
the gap opened back up...
... and I kept my helmet on a swivel the rest of the way in.
Let me just pause for a moment and reflect on how good it felt to be out on my bike and riding well. It had been a rough last couple of days on several fronts, and this morning...
... I just wasn't feelin' it.
Surfergirl sensed it.
You okay?
I dunno.
You're gunna do great.
Not sure I care.
Some days are like that,
sometimes it's on raceday
sometimes it's on workday
sometimes on familyday.
We always have a choice...
... to buckle up and fight
or not.
I'm glad I did.
All went according to plan, except like a newb I neglected to look at the time I should be shooting for: sub 5:10.
5:11
FTW.
I'll gladly take that and the gold coin allowing me entry in Leadville.
===
165ish
7ish hours sleep
680 anti-oxidant level
no Upper Body: 20 push ups, 5 pull ups, gripper, heel and toe raises
no Lower Body: body weight squats and split squats
85/88/-3 per Strava
>
ANDALE PUES
WE MADE IT TO LAGUNA SECA raceway. Checked in, got the race plate, twisties, and free t-shirt...
... then, the pass.
Big bucks, for Surfergirl's pass to walk into expo area,
which she was determined to do.
As the best support crew ever...
... she wanted to see the start/finish and feedzone area.
Proper.
I got in fir free because, I'm a racer.
My mission was to see...
- Andrew, director of marketing at Cervelo
- Ard, owner/founder of Kogel bearings
... a few new customers.
That was fun,
so was running into a bunch of friends...
... which is one of the best parts of being part of a community for a long time.
Once we got to the start/finish area...
- who is your main competition?
- I dunno who's coming.
- when will you come through for second lap?
- around 11-11:15 (2.5ish hours after start)
- which kit are you going to wear?
- something bright to match those crazy shoes
... she peppered with me with the usual questions.
We're ready.
Andale pues!
===
165ish
8ish hours sleep
680 anti-oxidant level
no Upper Body: 20 push ups, 5 pull ups, gripper, heel and toe raises
no Lower Body: body weight squats and split squats
81/62/19 per Strava (someone's tapered)
https://www.strava.com/athletes/10248
>
TRAVELIN' TO RACES HAS IT'S BENI'S AND CHALLY'S
GETTING OUT THE DOOR for local meet up is raceday in miniature. It's still easy to forget the bottles/gloves/shoes or arrive late...
... even for the practiced.
The horror!
A lot of infoolencers will post and vlog...
- terrain
- protocols
- equipment set up
... about the event itself.
Which got me thinking...
- where to stay
- restaurants
- travel mode
... a race travel channel would be cool.
For Sea Otter, I always look forward to breaking up the six hour drive.
It's about 3 hours to Buelton, a little more if you take the scenic route outside of Santa Barabara used by Tour of California...
... and stop in Solvang because your trophy wife wants to.
Why?
Because it's Solvang.
What are we going to do?
It's Solvang.
The Flying Flags RV park has been my layover for like eight years...
- resor-style pools
- Industrials shepherd's pie is insane
- Ellen's Danish Pancake House fueling Saturday's race.
... since Zone2 turned me on to it.
After years of overselling it, I finally got Surfergirl to join me.
Laguna Seca or bust!
===
165/12.6% (wanted to be a lot lighter - oh well)
7.5ish hours sleep
680 anti-oxidant level
√ Upper Body: 20 push ups, 5 pull ups, gripper, heel and toe raises
no Lower Body: body weight squats and split squats
83/68/14 per Strava (someone's tapered)
https://www.strava.com/athletes/10248
>
I MAKE THE MISTAKES THAT MAKE THE WHOLE WORLD CRY
Aug 14, 2023
by TODD BROWN
GOOD THING YOU'VE GOT ME. Whenever things go awry I let you know because I don't want you makin' the same mistakes. You might still, but...
... maybe you'll learn and fix it faster.
Take today.
I'd managed to bang out some good work,
and was ready for a beautiful
evening ride.
Three minutes from home, I'm thinking...
Did I check my derailleur battery?
No.
Should I?
Yes!
... dang.
It's red.
Turning back goes against my core beliefs.
Our dad drilled it into us...
... A Brown never turns back!
I could have ridden on.
It was probably barely red.
But, what if it stopped working?
I remembered the night J took a tumble off the side of a local single track.
Busted his shifter right off...
... and was stuck in granny gear for 40 minutes.
It took him forever to get anywhere.
For sure, I didn't want that.
Decision made.
Normally, I'd swap one out with the other bikes and be on my way.
Not this time.
My steeds are down at the local bike shop waiting for service.
I'd have to wait while my 1 battery charged up,
which worked out great.
My new shoes, which I purchased specifically for the MTB, needed an eversoslight adjustment in the cleats.
Moral of the story?
Always check your batteries...
... the night before your planned ride.
If you're purchased a RaceDay Bag lately, then you should have this handy sticker.
---
164.8
7.5 hrs
1 RaceDay Ready Circuit
20 minutes recovery
60 minutes reading + Journaling
Podcast:
https://www.strava.com/athletes/10248
https://www.instagram.com/pedalindustries
https://twitter.com/pedalindustries
https://www.youtube.com/@pedalindustries/featured
DECISIONS DETERMINE DESTINY
Aug 13, 2023
by TODD BROWN
EARLY SATURDAY, on my way to meet the gang, I blasted through a quiet park. Cars and trucks were pulling in, people were piling out with their...
... pickleball paddles in hand.
I've played a few times.
It's pretty fun.
Like tennis.
Is it just me, or did pickleball rise at the same time e-bikes rose?
What does that mean?
Anyway, these guys and gals are all piling out to meet and play their new found love.
I'm cool with that...
- exercise
- camaraderie
- learning something new
... it's just nor for me,
not right now.
I decided a long time ago I'd rather be my best at 1 thing...
... than okay at many.
Even then,
I'm not 100% committed to a segment of cycling.
My cross training involves...
- paddleboard surfing for balance, core and time with Surfergirl
- long walks in deep sand for massage my feet
- cross training every day for strength
... all activities that bolster cycling.
My food choices tilt towards what an athlete would chose when going for lean vs bulky...
- whole foods
- lots of protein
- little to no bread
All decisions compound over time...
... and determine our destiny.
Where do you want to go?
How quickly do you want to get there?
---
164.5
8.5 hrs
no strength work
20 minutes recovery
90 minutes reading + Journaling
Podcast:
https://www.strava.com/athletes/10248
https://www.instagram.com/pedalindustries
https://twitter.com/pedalindustries
https://www.youtube.com/@pedalindustries/featured
I HIT THAT DUDE HEAD ON!
Aug 12, 2023
by TODD BROWN
I WAS PROBABLY GOING TOO FAST, heading back to the coast on an urban gravel road. It was midday and hot, not too many people out. I was mostly alone...
... and so was the dude I collided with.
Generally, I'm pretty conservative on blind turns.
Was I on this one?
I'd left home just after 7am, on the gravel bike.
Hit some dirt on my way to CV...
... a local group ride, stocked with local hitters.
According to the data, I registered new power numbers from 1 min to 20 min.
It felt like it.
The junior ahead of me on the La Paz climb (featured in the '84 Olympics), kept looking back to see if I was going to die...
... such was my breathing.
30 minutes later, at the high point of the ride I peeled off and...
... climbed higher on dirt.
At the top, I switched on my Incredibell to serve as an early warning...
... incoming missle.
This little bell works pretty darn well as long as people are in front of me.
It does not work around corners.
So, there I am.
Most of the climbing out of the way...
... letting those big 45mm tires gobble up the dirt, dust and ruts.
Around a blind turn, there is this dude.
Cutting the corner too tight.
I dive further inside, to my right.
HE DOES, TOO!
I lock the rear, kicking it to my right to change trajectory and try and get by him on the outside.
No luck.
Oh shift!!
Yardsale.
On my butt,
my back,
helmet.
I laid there for a sec...
... maybe for dramatic effect.
He popped up worried he'd killed me (2nd time today).
Super apologetic.
We dusted off,
shook hands,
rode on.
All good, just a few small flesh wounds.
Until...
... I got to the next climb.
It's steep.
Loose.
I wanted to cruise, downshifted, and promptly threw my chain into the spokes.
Oh, yeah...
... that dude's front tire went right into my derailleur.
I now officially have zero bikes to ride.
- Road bike, rear brake pressure.
- Gravel bike, bent hanger.
- MTB, suspension prep.
Good thing tomorrow is the day of rest.
---
164.8
7 hrs
no strength work
60 minutes recovery
60 minutes reading + Journaling
Podcast:
https://www.strava.com/athletes/10248
https://www.instagram.com/pedalindustries
WHY I WANT TO HELP YOU RIP ON RACEDAY
Aug 11, 2023
by TODD BROWN
SOMETIMES WE FORGET WHY WE DO THE THINGS WE DO. This week my friend Bart challenged me to answer a simple question...
... Why do you want to help people rip on raceday?
Weirdly, it was difficult to answer concisely.
My first take...
Because I know if people will pick an A race, just 1 race a year, everything changes and improves: nutrition, sleep, training, etc.
... he wasn't impressed.
It's something deeper, think about it.
When FB served me this memory today I realized a few things:
- I've been helping people rip on raceday for decades
- Not as a coach, or mentor
- As a friend
When I sent the post card above to my pal Jeff in 2011, it was just after his 9th Leadville. He's had crazy, life changing experiences out there on that 100 miles MTB race...
... and hasn't always been able to finish, it's hard and shift happens.
The following year, 2012, we were going back to complete his 10th race and get...
... the coveted 10th Giant Buckle.
Not easy.
The card I sent said this on the front:
Out With A Bang 2012!
On the back:
Let's get your PR!
A year later, we met up on the road to Leadville and he pulled out that card. I'd forgotten about sending it to him.
It's been on my desk for months!
He really went all in that year.
- Hired a coach
- A nutritionist
- Arranged work so he could train
His family was super supportive of his quest.
How'd it work out?
PR, 8:12!
On the podium (2nd I think).
I tell you that, because I want you to know where I'm coming from when I say...
... I want YOU!, to Rip On RaceDay!
There is no better feeling than setting an outrageous goal,
going all in to accomplish it,
making it reality.
I have experienced it many times on and off the bike,
during endurance races and personal challenges.
Riding fast is something I've been blessed with,
and I love helping other people discover what they can really do...
... on a bike.
That is why I created the RaceDay Ready Challenge...
... I want to see you have the same experiences Jeff and I have had.
PS It is easy to get hung up on the podium, or winning, or paid events. They are awesome, and the podiums are a bonus. However, I have had just as much of a thrill when Pete and I spent 6 months to get our PR up Harding Truck Trail.
Just us, on a given day.
We didn't break our goal of going under an hour,
but we shattered our previous bests...
... still gives me tingles.
---
164.5
7 hrs
PushUps PullUps Squats
20 minutes recovery
60 minutes reading + Journaling
Podcast:
https://www.strava.com/athletes/10248
https://www.instagram.com/pedalindustries
BURNING MATCHES
Aug 10, 2023
by TODD BROWN
A BIG PART OF RIDING FAST is feeling fast. There are a lot ways to do that, but here is one that is often discounted...
... looking awesome!
Yep.
Don't tell me you don't check yourself out before you saddle up, when you hit the bathroom, or...
... when you ride by giant windows!
It ain't right or wrong,
it just is something
we all do.
Why?
Because we are human,
want to feel fierce,
and be adored.
Want an easy way to take your style to the next level?
Accent what you have.
Yeah!
One year, I wore a red helmet, red gloves and red socks...
... at every race.
It was, and still is, a signal to my brain that it was time to...
... Rip On RaceDay!
This shift matters.
For a limited time, when you purchase a pair of gloves...
... you can get matching socks for FREE.
We have lots of colors.
What's your favorite?
Do you have a suggestion?
Go here: https://pedalindustries.com/collections/socks-and-gloves
No code needed, savings calculated automatically at check out.
---
163.8
8 hrs
PushUps PullUps Squats
20 minutes recovery
60 minutes reading + Journaling
Podcast:
https://www.strava.com/athletes/10248
https://www.instagram.com/pedalindustries
DOING THE WORK?
Aug 09, 2023
by TODD BROWN
HUSTLE CULTURE SAYS Respect the hustle, work culture says Do the work, Grind culture says I'm just grinding, to which I say...
... What the heck are y'all talking about?
Is there something special we don't know about?
You know what I think it is?
I think, and I hope I'm wrong, it's just a way of saying...
... Look at me,
it's a freakin' miracle,
I'm actually focused on accomplishing something.
Shouldn't doing great work be our default?
Setting big goals be the norm?
Being unrealistic common?
I know it is for you,
because you're reading this.
What's our phrase then?
Keep challenging yourself.
Every day,
in every way.
Run,
Bike,
Swim,
Work,
Family,
Social,
Mental,
Spiritual.
---
164.3
7 hrs
1 RaceDay Ready Circuit
20 minutes recovery
60 minutes reading + Journaling
Podcast:
https://www.strava.com/athletes/10248
https://www.instagram.com/pedalindustries
MOTORPACING MADE EASY
Aug 08, 2023
by TODD BROWN
I'VE BEEN EXPERIMENTING WITH THE GRAVEL BIKE, and I've come to a few conclusions you might find noteworthy. These little outings...
... have been flirting with road rides.
It's a lot like all the benefits of motorpacing.
Because of the extra drag from the jumbo treaded tires,
the larger gaps between gears,
and the more upright position...
... I am forced to ride a lot more efficient.
Staying much closer to the rider ahead, in the best draft position possible is key to hanging on.
The faster the speed, the more exaggerated the effort needed to stay with the group.
At 27-32ish mph, our speed tonight, its a lot more challenging than when I'm on my road bike.
A lot of that has to do with the gearing of my gravel bike: 38 x 10-52.
This gearing forces me to spin faster or slower than I might if I was on my road bike. In a sense it is less efficient...
... but, it's forcing me to be more adaptable and flexible with my cadence.
What's the point?
- To make the ride harder
- To force me to be more efficient
- To help me prepare for upcoming races
Will it be helpful?
I dunno,
I think so.
I played it a bit conservative tonight, saving just a bit to make sure I didn't get dropped.
Going forward, I think I can roll the dice a little more on this Tuesday afternoon ride.
---
164.8
7.5 hrs
1 RaceDay Ready Circuit
20 minutes recovery
60 minutes reading + Journaling
Podcast:
https://www.strava.com/athletes/10248
https://www.instagram.com/pedalindustries
A FEW MORE THOUGHTS ON MY TIRE CHOICE
Aug 07, 2023
by TODD BROWN
THE ODD THING ABOUT MY TIRE CHOICE FOR SATURDAY'S RACE was that I'd never ridden the tire before. I mean I had, and I'd loved them, but never ridden...
... such a giant tire.
Not on a gravel bike.
Back in my day,
why we'd roll them
1.75" Ritchey World Cup SpeedMax tires.
Almost exactly the same width as the 45mm Continental Terra Speeds I mounted for Saturday's 50 mile gravel race, with noted and feared rocky sections.
I'd forgotten about those Ritcheys...
Heck, we railed
and ripped,
all trails.
Rocky,
Smooth,
didn't matter.
... in the late 90's those 1.75s were my go to for epic rides and races.
Here's the the thing, after the race I was rolling along on pavement next to a guy who outweighs me by at least 40lbs. Were were on identically spec'd BMCs...
... and I was rolling away.
Not exactly scientific, but confidence yielding for sure.
This afternoon, I hit a well traveled dirt road I've ridden many times. It's always pockmarked from horse hooves, and just bouncy enough to be annoying.
Not today.
Not on these 45s.
It was smooth and enjoyable.
For my next unscientific tests, I'll be hitting a few road group rides on this set up.
There's a point to all of this, so I'm glad you stuck around.
As much as I disagree with the idea of rocking 2.4" MTB tires for XC racing,
I disagree with as going skinny as possible for gravel racing.
I think it's always faster to error on the side of comfort vs rigidity...
... taking that edge off,
leaves us fresher,
and sharp,
and fast.
That's just me.
What's your preference?
---
165.5
7.5 hrs
1 RaceDay Ready Circuit
20 minutes recovery
90 minutes reading + Journaling
Podcast:
https://www.strava.com/athletes/10248
https://www.instagram.com/pedalindustries
https://twitter.com/pedalindustries
https://www.youtube.com/@pedalindustries/featured
HAVE WE FOUND THE FOUNTAIN OF YOUTH?
Aug 06, 2023
by TODD BROWN
YESTERDAY'S RACE WENT PERFECT. From start to finish, I felt amazing. And, from the looks of my competitors, even though we'd put in massive efforts and were exhausted...
... most of us had the same look.
Dirt,road.
Young, old.
All of us were happy,
and smiling.
How could that be?
How could there be joy in so thoroughly flogging ourselves?
You know the answer to that
Here's the real question...
... is that the key to fountain of youth?
If so, why?
Unequivocally, yes.
Why?
Because it's child's play.
The great Dan Sullivan says (warns?)...
... As you age you must continually get younger friends.
For most people, that isn't relevant.
For us, it is.
If we don't, we,
the active,
the childish,
the energetic,
will find ourselves alone.
When endlessly fascinated with something,
like we are with
these races,
or business,
or writing...
... we don't retire,
we keep getting better,
closer to our maximum potential.
(Sometimes I feel I need to explain that sentiment. If I knew what I know now, and had the time I have now, I would have been waywayway faster than I am now. Now, I'm just a lot closer than I've even been to my potential.)
Stay young my friends.
---
165.3
8 hrs
No Strength
20 minutes recovery
60 minutes reading + Journaling
Podcast:
https://www.strava.com/athletes/10248
https://www.instagram.com/pedalindustries
WHICH BIKE WAS FASTEST?
Aug 05, 2023
by TODD BROWN
THE QUESTION FOR THOSE REALLY INTO IT WAS, would a mountain bike or a gravel bike be faster at the Tour De Big Bear Gravel Race. The serious cats had pre-ridden and made their decisions...
... I committed to honor the spirt of gravel.
Can I say that without making someone getting lycra hurt?
Of course.
Grab some fries and let me splain it.
The best part about gravel is it is all spirit.
There are no rules.
Riders think there are...
- hipster mustache
- monochrome kit
- no coordinated teamwork
... there aren't.
I saw everything today...
- Gravel bikes
- CX bikes
- MTBs
- Wild kits
- Boys
- Girls
- Camelbaks
- Excellent teamwork
... and lots of rocks in certain spots.
Not everywhere,
but, enough in certain spots
to shred tires,
cause crashes,
and, in my case,
bounce bottles out of the best cages in the world.
I'd estimate about 50% of our time was spent off road,
even though there was a little more mileage on the pavement.
As I said, there are no rules in gravel which is why it's a little hard to explain to friends and family.
I rode 25 miles on pavement,
19 or so on gravel roads,
the rest on singletrack.
Look at the results.
1st MTB
2nd MTB
3rd Gravel (lil ol me)
4th MTB
5th MTB
I'd guess about 10% of the bikes on course were MTBs.
Here's why I think gravel was the fastest today.
My friend Eric won, on his MTB.
About 6 minutes ahead of me.
My friend Tim and I and one other came in together.
Generally speaking, Tim usually beats me on races under 3 hours. Eric always beats me into the ground.
Seeing that we came in not far behind Eric, and that the gravel bike was a lot faster on the last 4ish miles of pavement...
... I think I made the right choice for me.
They would get away from me on the rocky sections,
we were about even on the flowy single track,
and I'd catch back on any time it was
smooth or paved.
My set up:
- BMC URS - a gravel bike for rowdy terrain
- Continental Terra Speed 45mm Tires, 32 lbs rear, 30 lbs front
- 2.3 water bottles of 2 scoops of Skratch
- 2 Honey Stinger Waffles
- 5 Salt Stick chewable tablets
- Kask Protone Helmet
- PEDAL industries Aero Jersey and Pro Bibs and Race Socks and Race Gloves.
What would I do different?
Not much.
I've thought about rubberbands or something for the bottles, but seems like a hassle and these bottle cages from Arundel rarely let me down.
Nutrition was perfect, even with launching the mostly full bottle.
For me, the spirit of gravel is the versatility of skills that is required
in the bike handling and equipment set up.
The unknown,
the adventure.
---
165?
6.5 hrs
No Strength
20 minutes recovery
60 minutes reading + Journaling
Podcast:
https://www.strava.com/athletes/10248
https://www.instagram.com/pedalindustries
LET'S STOP CALLING IT RACEDAY
Aug 04, 2023
by TODD BROWN
RACEDAY, I love it. Everything about it. The months of training, the weeks of bike prep, the openers the day before, the startline jitters, the first pedal stroke, the finish line, the afterglow...
... so, let's stop calling it RaceDay.
There is a much better title:
Inspired Testing Day.
Why?
Well, think about it.
We always have our most inspired and epic efforts on raceday. Nothing brings out our best than...
... the energy of the masses getting after it.
It's a test to see how well we do against others.
They feel it.
We feel it.
The leaderboard shows it.
What the leaderboard doesn't always show, never shows really...
... is what was left in our reserves.
A whole lot.
Not much.
Nothing.
Nothing is always the goal for me.
To know we gave all we had to give,
regardless of circumstances,
is the test.
We're the only ones that know...
- Everything was perfect
- Nothing worked.
- Work took out a bunch of training
- The derailler malfunctioned
- The baby was colicky
- We got sick the night before
- yada, yada, yada
... and it's best to keep it that way, to ourselves,
unless asked.
Hard to do,
but, still the best policy.
So, whenever your next race is,
I hope/pray/trust all goes perfect for you...
... either way, I know I'll be inspired if you let me know how it all went down.
Is it really R.I.P. for Rip On RaceDay?...
... nah, just wanted to try an inspire ya to give it everything.
It's your test.
---
165
7.5 hrs
No Strenght
0 minutes recovery
60 minutes reading + Journaling
Podcast:
https://www.strava.com/athletes/10248
https://www.instagram.com/pedalindustries
DO YOU TAKE NATURE BREAKS WHEN RACING?
Aug 03, 2023
by TODD BROWN
MY FRIEND KEVIN ASSURED ME THERE WAS NO WAY TO WIN LOTOJA, without being able to pee off the bike. You know, coasting. He'd shamelessly practice the technique...
... in the most awkward places.
Wind, people.
Didn't matter.
But, here's what does matter...
... that we take the nature breaks.
Not those.
These.
Actually in nature.
The last couple of weeks, lots of my friends - maybe you! - have been posting pics of their rides in the mountains, and it is reminding me of...
... the amazing summer I had last year.
6 weeks in Colorado and Utah.
High up in the trees, mostly boondocking on side roads.
The solitude,
quiet...
... and lack of reception.
Completely unplugged,
however brief,
is a blessing.
Tomorrow, I'm heading up to Big Bear and I'm planning to boondock,
hidden in the forest,
under the stars.
Saturday, it'll be game on for a 50 mile gravel race.
They've changed the course multiple times. My pal Eric has pre-ridden it and assures me a mountain bike will be faster...
... so I put some 45s on my gravel bike.
I wish y'all luck this weekend, and if you have to pee...
... I wish you even more good luck!
---
164.8
7.5 hrs
Push Ups Pull Ups Squats
20 minutes recovery
60 minutes reading + Journaling
Podcast:
https://www.strava.com/athletes/10248
https://www.instagram.com/pedalindustries
IMPORTANT PUBLIC SERVICE ANNOUNCEMENT
Aug 02, 2023
by TODD BROWN
YOU MAY HAVE NOTICED I'M DIFFERENT. You are, too. We all are, and I don't mean that touchyfeely We're all different and special kindacrud...
... endurance athletes are nuts!
We do epic shift, and live to tell about it.
That we know,
but do you know how to harness
the general populations's mocking and obvious jealousy?
Make it public.
Oh yeah, I've heard of that.
What have you heard?
That if I make a public pronouncement I can do better.
Do you do it, have you done it?
Oh no, I'd never to that.
Why?
It's weird, and kinda scary.
Which is my point precisely.
Making a public statement of what we want to accomplish is weird, and super scary.
You know the story of the crabs in the bucket?
They're all in there. Trapped. And one of them gets the idea to climb out. Just as he's about to escape their prison the other's pull him back down.
Why?
Because of the...
If I can't have it, you can't either
... thinking that stinks up everything, everywhere.
The thing about it is, though
We are truly different.
We aren't crabs,
or crabby.
And, when we make public statements of what we want to accomplish...
... yes, for sure the crabs will try and do their thing...
... and we will have so much more power
and commitment
and joy...
... because we are running, riding, swimming scared we will fail.
And that my fine heartrate monitoring friend...
... is a true public service announcement.
Those unwitting, dimwitted 6-legged demons in our heads...
... serve to push us to our best performances ever.
I've already stated I'm trying to win marathon nationals next month.
What if I fail?
Big deal.
It's just a bike race.
And, I'm a million times better for making the effort.
Here's another public service announcement:
I'm looking for 1000 athletes who want to achieve their best A race ever in 2024.
Deets to follow.
---
164.3
7 hrs
RaceDay Ready Circuit
20 minutes recovery
90 minutes reading + Journaling
Podcast:
https://www.strava.com/athletes/10248
https://www.instagram.com/pedalindustries
YOU'VE NEVER RACED AGAINST ME
Aug 01, 2023
by TODD BROWN
I REMEMBER A BIZ MEETING ONCE, with another cyclist at his office. We were working along, getting things done, and he looks over at me...
... You're so mellow.
It felt like a put down.
tbh, kinda weird.
Another day, this same gent and I went for a ride.
He was killing me up some of the climbs, really hotting things up. I could tell it was enjoyable for him.
Later, we lined up at a local race.
Afterward, he pedaled over and stopped and said:
I didn't know you could do that.
Oh, thanks man.
There was so much I could have said.
I never told him the truth.
But, I'll tell you...
... because it might help you rip on raceday.
The truth is, when I'm racing...
... it's not me out there.
It's TFnB.
A totally different person.
A calculating, heartless punk with a very short fuse.
Surfergirl knows this,
understands this alter ego,
I actually think she likes that side of me...
... in small doses.
The truth is Alter Egos can be incredibly powerful and effective.
Here's the scary thing,
I think TFnB is who I actually am,
and the mild-mannered marketer is my Alter Ego I work so hard to develop.
Either way,
we're all playing some kind of role,
might as well play the one of the dominator when it comes to racing.
It's a lot more fun.
---
164.5
7 hrs
Push Ups and Pull Ups and Squats
20 minutes recovery
90 minutes reading + Journaling
Podcast:
https://www.strava.com/athletes/10248
https://www.instagram.com/pedalindustries
YOU NEED TWO THINGS TO BE AN EFFECTIVE SPRINTER
Jul 31, 2023
by TODD BROWN
I WAS THINKING ABOUT THE AMAZING CAREER OF MARK CAVENDISH. So many fabled victories and championships over such a long career...
... how does he do it?
It seems like every year, some new rocket launches into the pro ranks.
Blowing everyone away,
then disappearing.
I think I have it.
If you have these two things you will win races.
Guaranteed.
- You are new
- You are fast
Why?
Well, it's not enough to be fast.
Lots of racers are fast.
However, to be new.
That is different.
The other sprinters don't know you yet.
They may have heard of you.
Seeing is where it's at.
When I see you sprint, I start to learn your tendencies.
- How far back you like to start
- What speed you like to roll from
- How you take the corners
- Which teammates you trust
- Can you take bumping
etc.
Just look at all the sprinters of the last 5 years.
They jump on the scene.
Get some wins.
Start losing.
Not the greats.
Not Cav.
The wins don't come as often,
but, they keep coming.
I think it's that he's more professional,
and the rest are just winging it.
For me, it seems like all the science has been to the climbers.
Sprinters are an after thought.
The big brains of the sport are nothing like the lore of the great pitchers in American baseball. They study each batter, know them inside and out...
... it's the same with the batters on the pitchers.
Maybe the teams do study the up and comers, I dunno. It just seems like an afterthought.
And then there's Mark.
I'm guessing, I'm betting...
... that cat takes nothing to chance.
Not only that, I'll wager he's thought of
a hundred ways to win each sprint
he rolls into for himself
and his competitors...
... maybe it's these two things, then?
Know the enemy and know yourself,
in a hundred battles you will never be in peril.
- Sun Tsu
---
164.8
7.5 ish hrs
Push Ups and Pull Ups
20 minutes recovery
90 minutes reading + Journaling
Podcast:
https://www.strava.com/athletes/10248
https://www.instagram.com/pedalindustries
https://twitter.com/pedalindustries
https://www.youtube.com/@pedalindustries/featured
WHAT IS YOUR MOST MEMORABLE FINISH?
Jul 30, 2023
by TODD BROWN
THERE WAS THAT SOLO BREAKAWAY, 30 years ago in a business park. Me, off the front, seeing the highest HR I ever recorded, crossing the line first, no pack in sight, wife and baby there...
... I remember that day.
But, does it stand out for the family?
Or, the friends?
Should it?
You know what stood out to me at this year's Tour de France?
This interview of the winner, Jonas Vingegaard...
What do you want your daughter Frida to think of you when she´s older, say 25?
Just that I was a good father and that I was there for her when she needed me.
It sounds simple.
Cliche.
Trite.
But, heres the thing.
He'd just crossed the finished line after a huge stage of climbing
He'd just secured his second TdF victory in a row, against the oddsmakers.
He'd conquered the best,
and put the doubts to rest.
And his answer was calm,
unscripted,
pure.
This cat gets it.
Family first.
Yes, we train.
We do a race or few a year.
This keeps us fit to provide,
bonds us to likeminded athletes,
makes us better than we might otherwise be...
... because we choose active and athletic over sedentary.
It's not the end goal,
it's the means to being there when they need us.
At dinner tonight, we were discussing the fact that busy people work out more than non busy people. Some study had shown this.
Why?
Because they are busy and have to plan their days,
and get the workouts done quickly.
The earlier,
the better.
---
164.5
7ish hrs
0 cross training
20 minutes recovery
60 minutes reading + Journaling
Podcast:
https://www.strava.com/athletes/10248
https://www.instagram.com/pedalindustries
https://twitter.com/pedalindustries
https://www.youtube.com/@pedalindustries/featured
BEST RIDE OF THE YEAR WAS A BIG DISAPPOINTMENT
Jul 29, 2023
by TODD BROWN
TODAY WAS THE BEST RIDE OF THE YEAR. I probably say that every week, but I don't usually add this...
... it was a huge disappointment.
Due to my terrible mechanicking last night, the road bike was KIA.
Which left the gravel bike,
for a superfast
road ride.
I'm gonna tell ya right now, because there's a lesson I learned, I had a strategy in mind.
In order to compensate for the additional 3lbs of bike weight,
greater rolling resistance of the fatter tires,
and the wide gear spacing...
... I knew there was only one thing to do.
Even then, the ride was really hitting me hard.
I'd find myself constantly wishing I had more gear options,
either completely spun out,
or grinding away.
When the group would accelerate, I would too.
In slow motion.
It was so hard.
Miraculously, I was hangin' on.
Yeah, I got lucky on a couple of lights.
Yeah, I took the one short cut.
Somehow, against my hopes and wishes, I made it to the final 20 minutes climb to the highest point of the ride.
Not last.
Not first.
What made the ride so fun, after all that suffering, was hitting the gravel options on the way back home...
.. slidin' the turns, dustin' up the shins.
The dessert portion of the ride.
So, why has it so disappointing?
Well, I reallyreallyreally dug deep to hang on.
I was just dawgawn sure I'd logged a much harder effort than the same ride two weeks ago.
Look at this.
The efforts are veryvery similar.
A little less Threshold than 2 weeks ago, 3 minutes.
A lot more Tempo this week, 31 minutes.
Max heart rate 5 bpm higher this week, 175.
I thought I'd have a lotlotlot more Threshold, not less.
It just seemed, waywayway harder...
... because it was so much more difficult to be efficient.
So, what's the lesson?
Hang on,
never lead,
surf the groups energy.
While I was faux wallowing in my Skratch recovery, I noticed something.
According to the Starva Lords, both rides were Historic efforts.
Two weeks ago was a 272,
this week was a 327.
Not, too shabby after all...
... I think I'll be doing this ride dirty again, soon.
---
164.8
7hrs
0 cross training
20 minutes recovery
60 minutes reading + Journaling
Podcast:
https://www.strava.com/athletes/10248
https://www.instagram.com/pedalindustries
https://twitter.com/pedalindustries
https://www.youtube.com/@pedalindustries/featured
CONSISTENTLY HONEST.
Jul 28, 2023
by TODD BROWN
IT'S BEEN A LONG WEEK. Got a ton accomplished. Was looking forward to a chill Friday, but had a few family emergencies...
... I'm tired.
Then, popping new brake pads onto the roadie I somehow managed to ruin the brake line pressure.
No brakes.
No bike.
If I'm honest, feels kinda like my life this week.
No breaks.
It would be so easy to sleep in tomorrow.
Bag the slated ferocious road ride.
Putt around on the MTB.
But, I shan't do such thing.
The gravel bike is in good enough shape to make it to the group ride,
and maybe hang on for bit if I'm prudent with my efforts.
Which means there's all the potential in the world that it's a harder effort than I'd planned...
... and that's what I wanted to share with you.
The number 1 way to keep the fitness over the years isn't...
- a great coach
- a super group of friends
- a supportive spouse and family
... it's consistency.
Plain ol' day after day getting after it.
While others relax,
get satisfied with pretty good,
we press forward, pedal after pedal.
It's that simple,
and easy...
... if you love it like we do.
---
164.5
7.5 hrs
0 cross training
20 minutes recovery
45 minutes reading + Journaling
Podcast:
https://www.strava.com/athletes/10248
https://www.instagram.com/pedalindustries
https://twitter.com/pedalindustries
https://www.youtube.com/@pedalindustries/featured
THE HARDEST PART ABOUT LOSING WEIGHT IS...
Jul 27, 2023
by TODD BROWN
DROPPING SOME LBS ISN'T REALLY THAT HARD, no harder than the 99 lb weakling trying to pack 'em on. What makes it hard is...
... how long it takes to see results.
But, there is a secret to dumping some ballast
and I practiced it today.
Be a little hungry.
Don't bonk.
Don't famine, then feast.
Be a little hungry.
You won't die.
It'll be okay.
The problem, I have found, is when I'm working but not completely wrapped up and focused on something...
... then I get bored, or impatient.
Today, for example, we were jamming on samples for our upcoming release of new apparel. All of us were focused on making sure all the fits are perfect. Making this and that small adjustment...
... all of the sudden, it's 2:30.
I'm hungry.
Our ancestors didn't pop over to the fridge,
didn't have a jar of cookies,
a pantry of goodness.
The were hungry,
often.
The thing about hunger, that' I've found is after a number of days, maybe a week, I get used to it...
... and it's super helpful if an A race is on the calendar.
A good number to shoot for is 1 lb/week,
with the lowest weigh in the morning
PRIOR to your big weekend ride.
We can adjust to fewer calories quicker than we think if we simply...
... arrange our environment to be less calorie obvious.
Stay (a little bit) hungry my friends.
---
164.5
7.5 hrs
1 RaceDay Ready Circuit
20 minutes recovery
60 minutes reading + Journaling
Podcast:
https://www.strava.com/athletes/10248
https://www.instagram.com/pedalindustries
THIS IS SO OFFENSIVE
Jul 26, 2023
by TODD BROWN
WE HAVE TWO CHOICES: play defense, and be apologetic; or, play offense and point out all the reasons we are right...
... and they are wrong!
RaceDay is every bit as much a mental battle as a physical one.
Let's go to war!
This is what being RaceDay Ready is all about.
We can't rip,
if we aren't offensive.
Here's what I mean.
The only thing we should be focusing on when we line up,
is all the work we put in to get to this point.
During the 10-Week RaceDay Ready Challenge we do a lot of activities that are easy to...
... skip
discount
overlook.
Do that at your own peril.
Ok, not peril...
... but, detriment
or loss.
How do I know y'all aren't doing it?
- You click the Off Track button on the Challenge emails
- I see it all the time during the Alliance calls.
Why aren't y'all doing it?
- Because it's hard, and
- I haven't stressed it enough or done a good enough job selling it to your minds.
For examples...
- Some of the benefits of journaling every day is to calm our minds, flesh out our thoughts, figure out how to make life, work, family and fitness work.
- By reading daily, I've added all kinds of tricks to my warchest on and off the bike.
- Cowboy Strong has made me a lot stronger, my bones and tendons and muscles.
- Stretching and massaging daily has put torn or sore muscles in the past.
- The Giant Calendar has my family and team onboard with what I want to accomplish and what I want to help them accomplish.
... I could go on, but I think you get the idea.
Yes, it's wonderful to toe the line knowing we rode X miles...
... it's a game changer to bombard our minds with the countless little things.
A wise man once said...
... By small and simple things are great things brought to pass...
... and we all wanna be passing vs being passed.
---
165.1
7.5 hrs
1 RaceDay Ready Circuit
20 minutes recovery
60 minutes reading + Journaling
Podcast:
https://www.strava.com/athletes/10248
https://www.instagram.com/pedalindustries
THE CULT OF PERSONALITY
Jul 25, 2023
by TODD BROWN
TOOK A MOMENT TO PUMP WITH LIVING COLOR, Cult Of Personality is still relevant today. Even for us...
.. who worship endurance.
And it got me thinking about who we are and who we aren't.
We chase fitness to be better at all things,
not sacrifice what matters most.
We revere epic efforts because they energize us,
not discourage us.
We honor the spartan approach of individualism, strength and ruggedness,
not sameness, mediocrity and timidity.
We seek outrageous goals and efforts,
not easy street.
We are about bonding, respect and friendship,
not leaving behind the one.
We search out designs that reflect our warrior's spirit,
not the bland and boring.
We believe in being strong and capable to move heavy things,
not just on the bike.
We invite, encourage, and share our joy for ripping with all,
not ignore, give up on or hide our secrets.
If you're looking for some vintage ripping from the 80s click the pic...
---
166.5
7 hrs
1 RaceDay Ready Circuit
20 minutes recovery
60 minutes reading + Journaling
Podcast:
https://www.strava.com/athletes/10248
https://www.instagram.com/pedalindustries
WHAT MY DENTIST TAUGHT ME ABOUT STRETCHING
Jul 24, 2023
by TODD BROWN
DENTISTS. They are all the same. Nice people, pearly smiles, friendly. The kind of people you'd like to hang out with...
... except for that SOB who had me in the chair.
The nice ones, all love to tell the same joke.
Floss the ones you want to keep.
Later in life, much later than I'll admit, I hacked the toothbrushingflossing chore...
... which is what we must do to maintain things.
But, that's not what I learned about recovery.
Or, is it?
Brushingflossing never ends,
so I grab my toothbrush, put on paste and snag the floss...
... then I get into the shower.
By the time I'm done brushingflossing I'm ready to get out.
Stretchingrecovering never ends either,
so I put on shorts, grab the hypervolt...
... and watch YouTube for 30ish minutes.
Because...
... I stretch the muscles I want to keep highly functioning.
About that SOB.
I was 11. Parents recently divorced. Feeling alone. Life sucked...
... and Dr. Turd hits a nerve while numbing.
Not once.
Not twice.
Three (3) freakin' times.
No apologies.
No timeouts.
Most physical therapists are real nice, pearly smiles, friendly people, too...
... but, what if Dr Turd has a sibling?
Stretch those muscles,
hit 'em with the hypervolt or something similar, get a massage...
... if you wanna keep 'em ready for Ripping On RaceDay!
===
166.5
7.5 hrs
1 RaceDay Ready Circuit
20 minutes recovery
60 minutes reading + Journaling
Podcast:
https://www.strava.com/athletes/10248
https://www.instagram.com/pedalindustries
THE DEADLINE.
Jul 23, 2023
by TODD BROWN
DEADLINES ARE SO POWERFUL, it is shocking how much we can accomplish when time is constrained and we are given...
... the date with destiny.
Isn't that the best part of racing anyway?
A date,
a deadline
to be super fit.
On such and such a date I will be as ready as possible, as close to my maximum potential as I can be.
There is only one problem,
and, therefore, one challenge.
The challenge is to be as close to our best as possible,
the problem is we don't have a deadline...
... until one day,
we are dead.
Which is how I'm feeling today.
Wiped out.
Yesterday's ride was massive,
Historic according to Starva.
I was deconstructing the effort on the major climb, Harding Truck Trail.
My PR is 1:03,
set 10 years ago...
... when it was an official race,
on a cool and misty morning,
with nothing to carry up.
I was 10 minutes slower yesterday...
... in scorching heat,
with bottles and gear to last 3 hours
and over 30 miles and 2500' of warm up.
Does that count for the 10 minutes slower?
Fatigue,
Weight,
Heat.
Oh, and new shoes that aren't 100% perfectly dialed in yet?
Could I do a 1:03 again?
I don't know,
but, I'm pretty darn sure I'm
a lot closer to my potential now than I was 10 years ago.
One more problem, my potential is degrading...
... and my deadline is getting closer.
Time to move faster.
166
8 hrs
No Strength Training
30 minutes recovery
30 minutes reading + Journaling
Podcast:
https://www.strava.com/athletes/10248
https://www.instagram.com/pedalindustries
WHAT HAPPENED TO YOU?
Jul 22, 2023
by TODD BROWN
THE GENTLEMAN PUT ON HIS 9TH ANNUAL Creek To Peak mountain bike ride. For some, it's Leadville prep, for others it's an epic adventure...
... either way it's memorable.
Because it always stings.
He pinged me the night before.
Let's ride over?
Isn't it far enough as it is?
Yeah, let's get some bonus miles.
And, be even more sleep deprived.
Yeah.
Okay.
I tossed and turned all night,
wanting to maximize the limited sleep stressed me out.
At 430am I was in a fog,
and the fog had rolled in.
Which meant it would be a very humid day,
not cool.
Wahoo says max temp was 111.
That was at the top the 5600' peak,
7000' of climbing done,
50 miles ridden.
I don't think it was actually that hot,
but it was hot.
We had another 26 miles
and 2600' of climbing
to finish the ride.
We mostly stuck together,
until the 13 mile climb
with 4500' of gain.
Then it blew to pieces.
Almost all of us suffering alone at our own pace.
To begin, there is a brief, fast downhill about a mile in and it proved to be catastrophic the Nicest Guy.
One minute he was upright.
15 minutes later,
he's in a helicopter on his way to ER.
If you're into prayer, send one up for Mark.
If you're not, send him some good vibes.
I missed all that, being just a minute or so ahead.
Maybe that's why we were all so alone and strewn across the mountain?
Yes,
and no.
The heat was oppressive causing a few riders to bail out,
and more to turn around before the top.
But, the view!
We huddled in the shade of the signal towers and the turbulence of their air conditioners...
... until all that were gonna make it,
made it.
There was a time I would do this climb and the ensuing downhill 2-3 times a month.
It's that good.
Unfortunately, in 2018 (I think) a lunatic got mad at his neighbors and burned the forest down. It was supposed to be closed for 3 years for rejuvenation.
Then, Covid.
Now, it's back open.
Mostly all in tack and epic as ever.
The thing we ALWAYS look forward to is the delicious Mexican popsicles at the 100 year old general store.
I couldn't wait.
So hot.
We regrouped there.
From 20+, down to about 10.
The Iversons were amazing. Not only did they meet us with water and supplies at the bottom of the big climb, they also met us at the store with...
... ice for our bottles, lube for our chains.
All that faced us was 2 hours of trails,
and the terrible and hideous climb
up Shea.
Half a mile or so,
20% pitches.
Did I say the Gentleman planned this awful ending to the ride?
Can't believe I keep calling him that.
When I finally made it home,
Little Pants was facetiming Surfergirl.
Look at Dad.
What happened to you?
Oh, just a little ride with my pals.
---
166
6.25 hrs
No Strength Training
20 minutes recovery
No minutes reading + Journaling
Podcast:
https://www.strava.com/athletes/10248
https://www.instagram.com/pedalindustries
https://twitter.com/pedalindustries
https://www.youtube.com/@pedalindustries/featured
We are all about Ripping On RaceDay via motivation, products and events. We manufacture (almost) all our RaceDay Ripping products in the USA, on demand. Sign up, train up and Rip It Up In Style, because Every Day IS RaceDay.
ARE YOU FAITHFUL?
Jul 21, 2023
by TODD BROWN
HAVING A COACH IS GREAT. A good coach provides a process and a plan. As far as I'm concerned, coached or not...
... having a process is critical to success.
As long as we have two things:
Faith.
Patience.
What is this Sunday School?
Patience?
Faith?
Yes.
No.
This is Ripping On RaceDay School.
Following a process takes faith if it's new to you. Especially in the beginning because a good process will start out with the fundamentals.
Legendary bastketball coach John Wooden began every season teaching the players...
... how to put their shoes on correctly.
Can you imagine superstars, anxious to play with the greatest coach and teammates starting with something so basic?
Which brings up patience.
Without patience even the most faithful can get frustrated. Over time...
6 months,
a year,
more,
... is when an excellent process yields massive results.
This is all on my mind because someone who knows me well, called me out for talking about intervals.
You hate intervals.
I know, but I'm faithful to the process.
(by the way... if you haven't figured out that these posts are my daily kick in the lycra for myself... well, now you know)
---
166 (yes, I'm hacked off at this reading)
7.5 hrs
Squats Pull Ups Push Ups
20 minutes recovery
60 minutes reading + Journaling
Podcast:
https://www.strava.com/athletes/10248
https://www.instagram.com/pedalindustries
https://twitter.com/pedalindustries
https://www.youtube.com/@pedalindustries/featured
We are all about Ripping On RaceDay via motivation, products and events. We manufacture (almost) all our RaceDay Ripping products in the USA, on demand. Sign up, train up and Rip It Up In Style, because Every Day IS RaceDay.
WHAT YOU DIDN'T LEARN IN FIZIKS
Jul 20, 2023
by TODD BROWN
YOU DIDN'T LEARN THIS IN PHYSICS, and I doubt you learned it in anatomy, and I really hope you aren't winging it. This is for the professionals...
.. at least it is if you want to maximize you life!
Life?
Yes, your cycling life.
Forget the added benefits of greater pedaling efficiency,
the superior comfort.
Those are nice.
In fact, they are game changers.
But, if you're winging it you wouldn't know what you're missing out on.
Not only will you have weaker power output,
all kinds of back and knee issues,
you will dramatically shorten
your cycling life.
Because...
... your parts, your body parts, are going to wear out faster.
Which is why, when I purchased some new shoes - I do love my Fiziks...
... I went straight to my PROFESSIONAL bike fitter.
I did not pass go.
But, why did I get new shoes?
Honestly, I'm a little spoiled.
Okay, a lot.
I have 3 bikes.
1 MTB
1 Road
1 Gravel
I have been using the same shoes for gravel and MTB for quite a while, and I was noticing I was never 100% comfortable.
If I set up the shoes for the MTB, it was just a little twitchcausing on the gravel bike and vice versa.
So, I splurged.
Got the latestandgreatest MTB shoe.
I'm going to dedicate them to MTB, since that is my most important racing for the foreseeable future.
They are lighter and comfier than that last version,
can't wait to get 'em dirty tomorrow.
So, there's the physics/anatomy lesson.
Extend your cycling life.
Get a bike fit.
https://pedalindustries.com/collections/socks-and-gloves
Did you know these sexy socks are Buy One (pair) Get One (pair)?
Make you order 2 pair, the discount is applied automatically.
Make you order 2 pair, the discount is applied automatically.
https://pedalindustries.com/collections/socks-and-gloves
---
165.4
7.5 hrs
Squats Pull Ups Push Ups
20 minutes recovery
60 minutes reading + Journaling
Podcast:
https://www.strava.com/athletes/10248
https://www.instagram.com/pedalindustries
WAIT JUST A MINUTE, GIVE ME A MINUTE, AND OTHER MISTAKES WE CAN AVOID
Jul 19, 2023
by TODD BROWN
WE WERE TALKING ABOUT PREP FOR LOTOJA, a 200 mile bike race from Logan, UT to Jackson Hole, WY, through Idaho. Because it is a legit...
... sanctioned USA Cycling race.
I did it in 2017 and had an outrageously memorable day on the bike.
One of my best.
Here's how I trained.
My theory was that it would be nearly impossible for anyone to breakaway early and stay away...
... it's just too far.
Therefore, while I did some long rides in prep, my longest was 120. And, I only did that once. Most Saturdays, were 70-90.
On those days, I made sure to keep my overall pace high when riding alone...
... and never lead or get dropped with the group.
My focus was on endurance AND 1-3 minute power.
I figured if I did all I could to conserve, and never pulled until the final selection, I would have the power to withstand any efforts to get away by other racers...
... those 1-3 minute pushes towards the top of a climb.
It takes a certain mindset to sit in,
especially when we are trained,
tapered and ready to slay it.
A discipline, really.
That was my plan, and it totally worked.
I sat 10-15 or so riders back the entire time, rotated through and off the front as quickly as possible when, andonlywhen, necessary.
Over the final pass, we pushed hard and snapped off the final group of deadweight.
8 of us,
riding strong,
all pulling through.
We wouldn't be caught,
we were gone.
Then, tragedy struck me.
A flat tire with 55ish miles to go,
led to one of my all time favorite efforts chasing.
35ish miles.
The deets are here https://pedalindustries.com/blogs/feed/lotoja-mocha-choca-lata-yaya.
The point is this, most longasheck races don't come down to endurance...
... but, 1-3 minute power.
Are you training that?
https://pedalindustries.com/pages/raceday-ready
---
165.2
7.5 hrs
1 RaceDay Ready Circuit
20 minutes recovery
60 minutes reading + Journaling
Podcast:
https://www.strava.com/athletes/10248
https://www.instagram.com/pedalindustries
THEIR LOWER BODIES ARE JUMBO
Jul 18, 2023
by TODD BROWN
SOMETHING IS UNIQUE AT JUMBO-VISMA. I noticed it last year, while appreciating the spinning legs of the great Primoz,...
.... then, earlier this year as Wout the awesome ripped it up.
Today, it was confirmed.
Yes, I suppose it could be an optical illusion created by the bibs and socks. But, I don't think it is.
What I think, and I could be hyperaware because I've spent so much time with additional workouts, is that...
... these athletes are building stronger and more complete legs.
All of them look buffer from the hips down.
Now, how would they do that?
Assuming they are actually developing stronger bodies from the hips down, always an iffy prop to be assuming, maybejustmaybe they are doing something like I am...
- Sled
- Squat
- Hip flexors
- Nordics
- Box jump
- Heel and Toe raises
... they are probably more pro about it.
To me, these athlete's legs look a lot stouter than their competitors...
... especially Jonas The Killer, today.
https://pedalindustries.com/pages/raceday-ready
Whadayathink...
... are they in line with my Cowboy Strong philosophy.
Learn about by taking the 10-Week Challenge.
---
165.9
8 hrs
1 RaceDay Ready Circuit
20 minutes recovery
60 minutes reading + Journaling
Podcast:
https://www.strava.com/athletes/10248
NOT EVERYBODY GETS THE POINT (TO POINT)
Jul 17, 2023
by TODD BROWN
THERE IS AN INTERESTING PHENOMENA regarding racing distance. I've noticed a number of my friends are unable to visualize...
... the difference between a loop and a point to point race.
And, it bugs me.
They don't bug me, my inability to present the facts clearly is what bugs me, because...
... I want them to join me on an adventure never to be forgotten.
Almost all of these friends have completed the long and hideously challenging BWR San Diego which covers...
... 130 miles, 10,500 feet of climbing, 52 miles of it off road.
Here's the thing, though...
... BWR is a loop, and they get it.
Start here, wind up completely smoked in the same place.
BUT, when I invite them to do a point to point ride (not a race) of very similar distance...
... their heads explode.
I think I know why, and here it is.
Consider, if you roll out in the morning and ride 80 miles and finish back at your place, you've gone 80 miles. At the same time, if you considered riding 80 miles to visit a friend in the neighboring county...
... well, you'd give that a lot of consideration because Who wants to go that far?
And, I think this is what's happening when I say...
Let's do the Surf N Summit.
What's that?
We ride from here to Big Bear (local mountains).
What?!
Yeah, it's like BWR but way more memorable. Same distance, lots of nice gravel roads and bike trails.
No way, it's too far.
... which is the part that bugs me.
It's the same. exact. stinking. distance,
with a little more climbing,
NOT at racepace,
an adventure.
In other words, it has huge potential for being a fantastic day on the bike...
... plus, I have fun things planned for your driver/pickerupper to do while we ride.
Check it out here: https://pedalindustries.com/products/surf-n-summit-challenge-10-14-23
---
167.1
8 hrs
1 RaceDay Ready Circuit
20 minutes recovery
80 minutes reading + Journaling
Podcast:
https://www.strava.com/athletes/10248
https://www.instagram.com/pedalindustries
https://twitter.com/pedalindustries
IT'S A LUXERY FOR SURE, BUT WORTH DOING...
Jul 16, 2023
by TODD BROWN
I'D SAY NONE OF US WILL EVER EXPERIENCE the thrill, challenge, pain and heartache of a grand tour, but one of our local kids, Young Kevin...
... is riding for DSM in the Tour this year.
So, Iet me put it a different way.
If you ever have the time, money and wherewithal to do a stage race...
... do it!
I mean it.
It will be one of the best racing memories ever.
I imagine big multiday rides like RAGBRAI deliver a similar sensation.
Get up.
Ride your guts out.
Clean up, check over bike.
Recover, recover, recover and do it all again.
It is truly my favorite type of vacation,
with the dudes,
geeking out.
And, watching the tour right now I'm trying to imagine what is going through everybody's heads.
One year, we completed all 8-9 stages of the Tour of California.
We got up early, and rode the same course.
I was wrecked for racing,
the rest of the year.
The tour kids have now been at it for 2 weeks.
Tomorrow is a rest day.
But, here are the two heads I'd like to be inside.
On Twitter, I commented on a post that Tadej's attacks were getting less and less fruitful. Nobody agreed with me...
... in fact, they disagreed with me.
The two subsequent days have shown the attacks to be useless.
In fact, he lost a second.
In 36 hours, that is going to change radically.
My prediction:
Jonas increases his lead.
Either way, Tuesday's stage is going to be riveting.
There are 10 seconds between 1st and 2nd.
And, 19 seconds between 3rd and 4th.
Two, twodog races.
Epic.
Which brings me back to why stage races can be super fun vacations...
... the drama,
the lead changes,
even for amateurs, is the best.
---
I've done these:
Cactus Cup - MTB
Tucson Bicycle Classic - Road
Leadville Stage Race - MTB
Need to find a grave one for next year... the one in Oregon looks epic.
https://pedalindustries.com/pages/raceday-ready
https://pedalindustries.com/pages/raceday-ready
---
165.6
8 hrs
0 RaceDay Ready Circuit
20 minutes recovery
60 minutes reading + Journaling
Podcast:
https://www.strava.com/athletes/10248
I HAD A PEACEFUL, EASY FEELIN'...
Jul 15, 2023
by TODD BROWN
YOU KNOW WHAT'S REMARKABLE? Our hearts, and I'm not being touchyfeely here...
... our hearts are legit amazing.
This happened.
After riding at a good clip for 30 miles to meet the group, and then blasting another...
... 25 miles full gas.
We regrouped at the top of the final climb.
Filled up bottles, emptied bladders.
Dropped back down to sea level.
My heart, which had been pinned at 160+ bpm for nearly an hour...
... slowed right back down,
and I felt damn fine.
We spun along chatting, the Eagles softly playing in my mind.
I honestly felt like I could do it all again.
It was short lived,
when we hit the next bump in the road my legs...
... straight up scolded me.
But, that's our hearts.
These amazing muscles that let us do all kinds of fun stuff, like...
Ripping On RaceDay
or Group RideDay
or PR day.
Riding home along the coast, throngs of beachgoers where frantically trying to find parking spots close the sand.
Then I remembered the pic I saw yesterday of beachgoers from the 50s, lean and fit...
... I was glad so see 'em getting out today and enjoying the summer weather,
simultaneously hoping they'll do a little more running and swimming,
and a little less barbeque and chips...
... gotta care for our hearts,
and inspire others to care for theirs, as well.
Maybe not at the kooky levels we enjoy...
... or, maybe they'd like that peaceful,
easy feeling we get
after slaying it.
---
Did you see this reader's only code?
Save $25 on any order over $100.
50 uses available.
Expires Sundee.
The code is: KNOWFUN
---
165.6 (gotta get this down)
7.5 hrs
PushUps PullUps Squats Nordics
20 minutes recovery
60 minutes reading + Journaling
Podcast:
https://www.strava.com/athletes/10248
KNOWLEDGE VS WISDOM VS FUN
Jul 14, 2023
by TODD BROWN
KNOWLEDGE IS KNOWING HOW TO RIDE AN E-BIKE, wisdom is knowing that holding the throttle and softpedalling...
... isn't gonna get you fit.
Knowledge is knowing you need to eat after a ride,
wisdom is not consuming twice the calories you burned.
Knowledge is knowing you need to drink after a ride,
wisdom is knowing water and sugar and protein is all you need.
Knowledge is knowing you need to stretch,
wisdom is doing it every day.
Knowledge knowing how many hours you rode,
wisdom is knowing how to maximize your time.
Knowledge is wearing proper riding attire,
wisdom is knowing how to regulate your body heat.
Knowledge is knowing how to read,
wisdom is knowing how to read the race.
Knowledge is knowing what to pack before a race or ride,
wisdom is doing it the night before.
Knowledge is thanking you for reading,
fun is giving you...
... $25 off anything you order,
this weekend,
over $100,
... wisdom is limiting it to the first 50 readers who place their order.
The code is: KNOWFUN
---
166
7.5 hrs
PushUps PullUps
20 minutes recovery
60 minutes reading + Journaling
Podcast:
https://www.strava.com/athletes/10248
I HAVEN'T LOST A RACE IN 10 YEARS
Jul 13, 2023
by TODD BROWN
I HAVEN'T LOST A RACE IN 10 YEARS, and I've raced a lot. 10-20 times a year, not including the group rides...
... which are basically races.
How do I do it?
Well, it goes back to a major breakthrough I had back then.
No matter how the race goes down, I win.
Here are a few examples of wins by learning...
- to fuel a lot more calories/hour
- save the power for the sprint
- control my weight to make it over the climbs
- get tubeless to avoid flats
- arrange my work to be rested before race
- to train with better riders and toughen up
- arrive to start plenty early to be calm and conserve energy
- find foods I like to be better fueled
- add salt to avoid cramps
- make friends instead of foes
... make RaceDay Bags to be better organized.
My losses have become pure gold and taught me so much.
As the great Ernie Hemingway said...
There is nothing great in conquering,
there is greatness in learning to become better.
Which I have distilled to...
PRs > KOMs.
---
164.2
7.5ish hrs
Pullups, Pushups, Squats, Nordics
20 minutes recovery
90 minutes reading + Journaling
Podcast:
https://www.strava.com/athletes/10248
WEEK 3 OF HAVING A COACH AGAIN.
Jul 12, 2023
by TODD BROWN
I HIRED A COACH. It's been about 2 years, since I had one in my corner. That one lasted a couple of years. Prior coach to that was on and off over a number of years...
... mainly off.
I have a problem with structure.
As the great Jack Nicholson said in The Shining...
... All work and no play, makes riding dull and not a joy.
Today, was my first workout with a power meter in about 4 years.
I pushed back on this request, and the coach pushed this gem back at me...
Yeah, you old school guys have been successful doing it the old way. I get it. But, my ways are new school and very effective.
... so I got the pw, who wants to be called out like that?
When I reported I had it installed he said...
Oh yesssss
Now we can get going!
... and I'm thinking, bro we've been going for 2 weeks.
The workout drills were pretty straight forward and I had a good idea of what amount of watts I was supposed to hold for set amounts of time...
... and then I experienced the truth of a power meter.
When you commit to hold X watts for Y time,
your HR starts climbing,
breathing accelerates,
pain increases.
What am I hoping to accomplish via this new training?...
... learn some new tricks, reach some new heights.
Because here is one thing I know for sure,
we can learn reading books and watching videos...
... a world-class coach can speed all that up, and I'm in a hurry.
---
Regarding that pic above, during one of the interval sessions I was blasting along, holding down that power through a turn that had been booby trapped. Normally, I would have slowed up a bit...
... maybe I don't have to hurry that much?
---
164.7
7ish hrs
1 RaceDay Ready Circuit
20 minutes recovery
90 minutes reading + Journaling
Podcast:
https://www.strava.com/athletes/10248
https://www.instagram.com/pedalindustries
https://twitter.com/pedalindustries
OVERNIGHT UPDATE
Jul 11, 2023
by TODD BROWN
AHHHH, THE OLD We're updating your OS tonight message from our digital overlords. Well, it got me thinking...
... What would I like upgraded tonight?
Here's the short list:
- % body fat lowered
- new XC race bike
- power meter on all bikes
Instead of that I'll probably get this:
- coyotes howling and waking me up
- my bladder waking me up
- an email from an African princess in distress
Which brings up this...
... what can we really upgrade and why, how, when should we do it?
Lots.
But, the changes won't happen overnight which means a lot of peeps won't be bothered to...
... do the little things that matter.
I list 'em all out in the RaceDay Ready 10-Week Challenge.
Have you taken it?
https://pedalindustries.com/pages/raceday-ready
Have you heard of...
The See Food Diet?
The Cowboy Strong approach to weight lifting?
Sleep Doping for recovery?
This and more is revealed, and it's all free.
https://pedalindustries.com/pages/raceday-ready
---
165.8
7.7 hrs
1 RaceDay Ready Circuit
20 minutes recovery
60 minutes reading + Journaling
Podcast:
https://www.strava.com/athletes/10248
https://www.instagram.com/pedalindustries
https://twitter.com/pedalindustries
9 OUT OF 10 DOCTORS RECOMMEND
Jul 10, 2023
by TODD BROWN
A BREAKTHROUGH REPORT WAS JUST RELEASED BY THE CRR. After a study of 100,000 endurance athletes over 20 years, there is indisputable evidence...
... how races are won and lost.
In 98.6% of the cases, the peer reviewed conclusion is that poor preparation is the leading cause of failure on RaceDay.
Researchers were shocked by the sheer number of athletes who neglected to show up with their equipment in excellent working order and...
,., horrified at masses who straight up forgot something.
Often essential.
Asked by this reporter...
What is it about the study you found most revealing?
Well, it's tough to say.
Why?
Well, you'd think after all the time, money and effort these competitors spend prior to the event that being prepared would be obvious.
Is there any link to what's happening?
Just one, and it's quite tragic.
Do tell.
Well, the closer the racers they get to the finish line the stupider they are?
Kinda harsh isn't?
Yes, most definitely, but not as harsh as the reality that all of the time, money and effort...
... should have yielded a much better result.
What can be done?
We recommend all endurance athletes have some sort of checklist, on their bike or toolbox and on their gear bag...
... for many, it's their only chance to maximize their results.
Reporting live from The Center for Ripping on RaceDay, this is The Old Diesel.
Now that the science is settled...
... if only there was a company that had checklists like that.
---
166.9
7ish hrs
Pull Ups, Push Ups, Squats, Nordics
20 minutes recovery
60 minutes reading + Journaling
Podcast:
https://www.strava.com/athletes/10248
HEADING INTO THE 2ND HALF
Jul 09, 2023
by TODD BROWN
HEADING INTO THE 2ND HALF OF THE YEAR, and wondering if it could possibly be as good as the first. As far as the racing goes, not likely...
... not just because there are fewer races.
When we throw it in the big chain ring in January, it's hard to be excited in July.
That's a warm clime thing.
But, it's still a thing.
So, how do we stay motivated all year long?
Hard to say.
Why stay motivated all year long?
Hard to say.
Is that even a good idea?
Hard to say.
But, I'll try.
We can stay motivated all year long by having an A race or event once or twice a year.
By being consistent, we never really fall all that far out of peak fitness.
It's a good idea because our overall health will be excellent.
So, why is the second half of this year likely to be less fruitful than the first half?
I'm not sure,
but I think it has to do with a lack of training with purpose.
Gonna have to change that.
---
167.1
7.5 hrs
PushUps, PullUps, Squats
30 minutes journaling and reading
Podcast:
https://www.strava.com/athletes/10248
https://www.instagram.com/pedalindustries
https://twitter.com/pedalindustries
GRAVEL, RACING.
Jul 08, 2023
by TODD BROWN
APPARENTLY, AND THIS COULD BE CORRECT, I haven't done the right gravel races. For that reason, I have yet to catch...
... the gravel racing vision.
I'm told If I select better gravel races I'll learn the truth.
The right gravel races are the closest thing we can get to a real European road race.
Rather than a typical US road race, with lots of slow riding and a few hard moments, the right gravel racers are hard as heck right from the start.
Bike handling skills are tested at every turn.
There's no rest,
just constant fighting for position.
Now that
sounds like
a whole lot of fun.
Want to know which ones I've done?
Can't tell ya, don't want to hurt the promoter's feelings.
Want to know which ones I'm planning on?
Me, too.
For next year, I'm thinking...
the BWRs
gravel nationals
Best of Both
... got any suggestions?
Because racing over mixed terrain...
... is how I'd like to mix it up next year.
---
165.4
7 hrs
No strength training
30 minutes journaling and reading
Podcast:
https://www.strava.com/athletes/10248
https://www.instagram.com/pedalindustries
https://twitter.com/pedalindustries
REALLY, EVERY DAY?
Jul 07, 2023
by TODD BROWN
BECAUSE EVERY DAY IS NOT RACEDAY, FOR ME. I hear that phrase nearly every day. At some point, someone will walk in and notice my hat and mid-conversation justify whatever thing they want to slack off on...
... clarifying they aren't racing every day.
Fair enough.
Nobody is.
I mean those cats racing around France are for three weeks. But even they aren't racing every day.
The sprinters scratch and claw over the steep stuff and barely make the cut.
The climbers scamper to the front on a sprint stage only to clear out when it things get feisty.
Some days RaceDay is just doing the bare minimum...
... expending the least amount of energy.
Other days RaceDay means sleeping in and getting a massage...
... recovery is an overlooked superpower.
So, yes, Every Day Is RaceDay.
Don't waste 'em.
They compound.
---
167
7.5 hrs
Pushups, Pullups, Squats, Nordics
Podcast:
https://www.strava.com/athletes/10248
THE NCL'S FLAMEOUT
Jul 06, 2023
by TODD BROWN
I READ TODAY ABOUT THE DEMISE OF THE NCL. What else would I do when I've programmed myself to take a break from training this week?...
... but, nitpick someone else's effort.
Am I wrong?
The NCL.
I heard about it,
but not enough to be interested.
Maybe because the main thing I heard was that Legion, the dominant crit racing team in the USA, had no interest in being part of the NCL.
Anyway, when I read they were flaming out during their first season I thought I'd check out their website.
What NCL offered:
With a vision to make bike racing more understandable for the average American, they came up with a format experienced racers couldn't easily understand.
If you can't get Legion, you can't get sponsors. The NCL sponsor list looks like something a local promoter would be slightly ashamed of.
Their values are weak, bland and tired: diversity, equality, sustainability, community.
The promotional video's top hits were crashes, which I think stemmed from a poorly laid out course.
What would have I done?
This, because I'm not on my bike right now:
Keep it simple, the existing crit format obviously works as it's the last bastion of US road racing.
Do whatever it takes to get Legion involved. They have the money, the fans and the sponsors.
Values: badass racing, enough money for racers to make a living, grassroots racing feeders to the league, race on restricted bikes so it's a level playing field and affordable to race.
Promotional videos shot from cameras on every bike, on every helmet, on every corner, from every angle featuring the insane handling that allows pros to corner and rub shoulders without crashing.
The real innovations should have been in payouts and promotion and equipment.
Which NCL do you think would survive?
Nobody Cares without Legion vs gNarly Crit League
In the end, to me it looks more like some smart people figured out how to rip off professional ball players' hard earned cash...
... and that's shame.
167.1
7 hrs
Pull Ups, Push Ups, Squats
10 minutes recovery
30 minutes reading + Journaling
Podcast:
https://www.strava.com/athletes/10248
https://www.instagram.com/pedalindustries
https://twitter.com/pedalindustries
NICE JAI FINISHES FIRST!
Jul 05, 2023
by TODD BROWN
IS IT TOO LATE TO CHANGE MY PICK TO IN THE TOUR? I mean Tadi looks tired, Jumbo's strategy is amateurish, and that friendly bloke from down under...
... is a proven savage.
But, here's NOT the question:
Why do people, me included, overlook Jai Hindley?
He gets no respect...
... and he uses it to his advantage.
All the time.
Over and over.
To massive success.
I remember watching the Giro, and the commentators are like...
Yeah, and Jai Hindley is riding well.
... meanwhile, he wins the darn thing.
And even then, journalists be like...
... Oh, he got a little lucky.
How many times do we have to witness this?
Which is also the wrong question.
The right question is...
... How does he do it?
How does he get underestimated time and time and time and time and time again, like today at the Tour?
I think I know.
He just looks like a super nice kid,
who is humble and friendly,
just happy to be there.
Let's be honest.
I'll be honest.
Everybody, especially me, loves to find a reason to hate on our competitors,
Or build them up into Goliaths.
It's just a lot easier to marshal all our energy and focus to defeat, or be prepared for, an unlikeable, braggadocios, cocky, sunuvagun....
... and hard to best a kind, harmless Jai.
---
166.3
7.7 hrs
Pull Ups, Push Ups, Squats
20 minutes recovery
30 minutes reading + Journaling
Podcast:
https://www.strava.com/athletes/10248
https://www.instagram.com/pedalindustries
https://twitter.com/pedalindustries
WHY RISK DIVORCE?
Jul 04, 2023
by TODD BROWN
MY FRIENDS ARE IN FOR LEADVILLE. He started last year, she got inspired last year, they're in. Now, all they have to do is...
... start and finish the beast.
However, it's a tricky thing to train and teach your spouse.
Too many dynamics.
History.
An experienced XC racer wouldn't call the route particularly challenging, but if your riding is mainly zwifting or pelotonning...
... it could be a problem.
Sensing a disturbance in the force, I piped up.
Let's meet up, I'll take over the training.
The potential to ruin a friendship was high.
We got started, and she shot right up the fire road.
Then, we did a couple of loops on a Beginner single track.
All good.
Time to take it up a notch.
Heading down an intermediate trail, she was right on my wheel. Well, not right on, but plenty close.
I was impressed.
Coming up to a blind drop down a hill I know has sent more than one to the hospital...
... I had a choice.
Stop, and analyze.
Or, send it.
I held my breath,
prayed for her safety,
grinned like a proud papa.
She was ripping it up...
... until we hit the bottom which wasn't particularly difficult.
The transition from down through a dip and back up...
... threw her off her bike.
I heard the banter,
and was glad I wasn't there.
After a few minutes they rolled up.
She crashed.
Any blood?
A little.
I expect a little whimpering or quivering chin.
Nothing, just a smiling signal to ride on.
There were a few more low speed tumbles.
The scrapes were adding up.
Little flesh tears.
Riding back to the car, we drifted back a ways.
You did way better than I thought you would. You're a natural.
Thank you so much for taking me and pushing me... if he would have taken me down that I'd want a divorce.
And that my dear pedaling posse is one way to up your lover's game,
and not have to sleep on the couch.
---
164.9
7 hrs
Pull Ups, Push Ups, Squats
20 minutes recovery
30 minutes reading + Journaling
Podcast:
https://www.strava.com/athletes/10248
https://www.instagram.com/pedalindustries
https://twitter.com/pedalindustries
HOW SCARY IS YOUR NEXT RACE?
Jul 03, 2023
by TODD BROWN
I LIKE RACES THAT SCARE ME. Either because of the terrain or distance or lack of experience in a particular discipline...
... but, I'm pretty sure I would never do this one.
Would you?
Before you say yes, let me just point out only 200 applicants get to do it, and this is the first thing you see on their website...
This is not for you.
Nothing personal. But it’s not.
This is for people with fight.
Resilience.
And minds tougher than their bodies.
They’re not interested in being the best.
All they care about is besting themselves.
They’re no nonsense.
No hand-holding. No sugar-coating.
They’re in pursuit of something bigger.
Their team behind them, a smile on their face.
If that sounds good, then maybe we were wrong about you.
... why isn't The Norseman for us?
Well, first off, the idea that it's not kinda hacks me off. It makes me want to throw off my helmet, chuck my cleats and start swinging.
But, for me, at this time, they are right.
The idea of loading onto a boat off the coast of Norway
to be launched off the back and swim back to shore in frigid water
to then ride 112 miles with 12000' of climbing
then run 26 milies over very rocky terrain...
... it does scare me.
How would you train for a 50 degree water swim?
Which bike, TT or road bike?
Could you even run after?
You know who it doesn't scare?...
... the one and only Jennifer Vollmann.
But, why would it?
She's rad,
she's tough,
she's a mindset sensei.
We talk about big challenges and a lot more in this podcast...
... things like:
- why group rides help triathletes rip
- how to improve your mindset
- how she went from crosstraining to triathlon
- what level agegroup athlete make it to Worlds
- why coaches have coaches
- how to escape corporate life and pursue your passion
- what's it like to be a woman riding with men
Check it out.
YouTube: https://youtu.be/0XB3yBx-FQ8
---
165.3
9 hrs
1 Rip On RaceDay Circuit
20 minutes recovery
60 minutes reading + Journaling
Podcast:
https://www.strava.com/athletes/10248
BLUE PRINT FOR ASPIRING RACERS
Jul 02, 2023
by TODD BROWN
HERE IS MY BLUE PRINT FOR RADICAL CHANGE. It's worked for me, for numerous grateful readers, it might work for you but you'll scoff...
... because it's not conventional.
Instead, you'll keep focusing on more miles and gadgets.
For those seeking real change,
here is the daily practice:
- Review your 'A' race on your calendar
- Record your rides
- Weigh yourself first thing
- Record hours slept
- Do Pull Ups
- Do Push Ups
- Do Squats
- Read transformational works, in paper form, min 30 minutes
- Journal, min 30 minutes
- Stretch and massage
- Eat whole foods
- Drink enough
- No alcohol
- No bread
- No soda
- No sugar
Which is the most important daily practice?
The most impactful?
I'll give you a hint.
In fact, I'll bet my bottom bracket you think...
... reading and journaling are a waste of time.
---
165.7
8 hrs
PushUps and PullUps
20 minutes recovery
60 minutes reading + Journaling
Podcast:
https://www.strava.com/athletes/10248
THE 3 PHASES OF A RACER'S LIFE
Jul 01, 2023
by TODD BROWN
WHAT THE HECK IS GOING ON?! The young guys are slowing down, the old guys are speeding up. Does this prove my point in the folly...
... of trinket and KOM chasing?
Here are a few examples:
- UK Luke skips the hardest part of the climb,
- Bonifast only rips 1 of my legs off,
- The old fossil Mark drops me.
Then this dawned on me...
- BK
- DK
- AK
... the 3 phases of a racer's life.
Before Kids, the youthful are nothing but merciless marauders on every ride. They're always improving, recovering in no time...
... living the life of Riley.
During Kids, things settle down and responsibilities expand, crowding out training time. With the right juggling...
... they sneak out to turn the cranks a bit.
After Kids, with a little luck and determination, these same racers find themselves with extra time and often a little extra coin...
... to put into rejuvenatiing their parentbods.
Here's the thing.
Regardless of where we find ourselves, only we know where we are and where we need to be...
... and we have no idea the commitments, responsibilities and burdens of others.
So, for all you DKrs...
... do your best and forget the rest.
---
165.8
7.5 hrs
PushUps and PullUps
20 minutes recovery
30 minutes reading + Journaling
Podcast:
https://www.strava.com/athletes/10248
https://www.instagram.com/pedalindustries
https://twitter.com/pedalindustries
TOMORROW SHOULD BE A DANDY
Jun 30, 2023
by TODD BROWN
WE'VE GOT A NUMBER OF CHARACTERS committed to a little adventure. Some new, some regulars. The regulars will appreciate the deleted 20 minute climb...
... on the way to the weekly slaying.
The new and uninitiated will wonder why so easy.
Well, I'll tell ya why...
About 30 miles in, the heat will turn up,
and like the frog in the fryer failing to perceive danger,
a good chunk of this merry band of pedaling fools is gonna be cooked.
... that's why.
Then, the question will likely return to...
Why the heck did I join these guys?
How do I get back home?
Will I ever recover?
... but, I like these questions better...
Did I PR any of it?
How do I get faster?
When can we do it again?
... because it ain't about winnin'
it's about gittin' better.
---
167
7 hrs
Rip On RaceDay Circuit
20 minutes recovery
90 minutes reading + Journaling
Podcast:
https://www.strava.com/athletes/10248
https://www.instagram.com/pedalindustries
https://twitter.com/pedalindustries
TWO OF MY ALL TIME FAVORITE NUTRITION HACK VIDEOS
Jun 29, 2023
by TODD BROWN
I LOVE YOUTUBE. I learn so much there. Why kids still go to school escapes me, when there is so much free and awesome content...
... like these two videos.
It's important to watch them in their entirety and in order.
One is from the 70's and is still timeless in its wisdom and wit. With a very deep dive into the uselessness of willpower and the overwhelming importance of the right friends.
The other is a very snappy take on how to get your protein to calories number and easily manage the input while still eating dessert from one of my favorite entrepreneurs.
Remember, this one first...
... all the way through.
What's more important...
... willpower or proper environment?
How do you friends stack up?
Then, and only then...
... this one.
Do you have a formula...
... that is this clear and simple?
Here are some of my protein staples:
---
166.2
7.3 hrs
Rip On RaceDay Circuit
20 minutes recovery
90 minutes reading + Journaling
Podcast:
https://www.strava.com/athletes/10248
https://www.instagram.com/pedalindustries
https://twitter.com/pedalindustries
TWO REASON TO DO TWOADAYS
Jun 28, 2023
by TODD BROWN
YESTERDAY, FOR THE FIRST TIME IN A WHILE I rode two times. Once in the morning, once in the evening. Among the several reason to do so...
... these are the top of my list.
I had a race.
Reason number one then, is any time there is a less than 60 minute effort in the latter part of the day, it's beneficial to get out for an hour or so in the morning...
... it really helps loosen up the body and flush out the legs.
In my case, I had a blistering XC race on tap.
Normally, I would warm up for an hour or so before the race. But, with the hour of very easy spinning already, my pre-race warm up was cut to about 25 minutes.
And, I felt great.
The other reason to do a twoaday is because, and this could be a myth, but I like it so I'm going with it, placebo or not...
... the body generates HGH each time we work out.
So, while yesterday was an oddity in that I rode twice, I do a lot of twoadays...
- Crosstraining in the morning, ride in the afternoon
- Paddlesurf in the morning, ride in the afternoon
- Ride in the mornining, surf in the evening
- Run in the morning, ride in the afternoon
... I post most of it on Starva, check it it you like.
It's working for me,
might work for you.
---
165.9
7 hrs
Rip On RaceDay Circuit
20 minutes recovery
90 minutes reading + Journaling
Podcast:
https://www.strava.com/athletes/10248
https://www.instagram.com/pedalindustries
https://twitter.com/pedalindustries
THAT'S A WRAP
Jun 27, 2023
by TODD BROWN
THE WEEKLY MTB SERIES IS CONCLUDED. Each week was a battle, and I really enjoyed the closeness of the racing. Even as Coxy beat us race after race...
... he was so gracious it didn't sting.
How are some competitors so easy in their wins, as well as their defeats?
Is it perspective?
Is it easier because they are winning?
Is it because they've been on the receiving end of a rude winner?
Do you know why it's so impressive?
Because the only way to make it to the top is to be a killer,
a merciless marauder,
a soul crusher...
... and they keep that to themselves.
Win or lose.
---
164.5
7.5 hrs
PushUps and PullUps
0 minutes recovery
60 minutes reading + Journaling
Podcast:
https://www.strava.com/athletes/10248
MY LOVE AFFAIR WITH EVENTS
Jun 26, 2023
by TODD BROWN
I LOVE GOING TO EVENTS, especially the ones we sponsor. To get there early and set up the canopy and chairs and stickers and a few samples...
... is the second best.
The best is leaving all that behind.
Yep, if you see the van, the canopy it's highly likely you won't see us.
We're out riding.
Racing.
Banging bars with our friends and frenemies, ripping the trails and carving the tarmac...
... that is the best.
That's where the ideas come from,
the friendships deepen,
things get done.
So, why sponsor the event?
Well...
great parking,
great place to hang out,
great to help these dern promoters do their thang,
... oh, and "free" race entries.
See at the racing,
but probs not the canopy.
---
163.8
8.5 hrs
1 Rip On RaceDay Circuit
20 minutes recovery
60 minutes reading + Journaling
Podcast:
https://www.strava.com/athletes/10248
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