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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
>
REVIEWS
Jun 25, 2023
by TODD BROWN
REVIEWS CAN BE WEIRD, in particular the negative ones. I used to think I was just overly sensitive for the occasional negative product review I receive...
... then, this happened.
In narrowing my selection for my book club, I thought I better read the reviews.
I'd settled on 10x Is Easier Than 2x.
Most of the reviews were 5 Stars, confirming my own impressions of the message and lessons being conveyed.
It was the 1 and 2 Star reviews where things got funky...
Did they even read the book?
Why was it so difficult to accept certain examples?
... then I realized it's the same with the rare negative review we get.
Check this recent review...
Bag is too large.
... which is funny because while I'm reading his review I see he orders the smallest size, the Classic.
I mean bro..
... we have size charts and videos all over the site.
What's the point of all this?
While many negative reviews are legit and can positively contribute to product development...
... some are lazy, with an axe to grind.
Which begs the question...
... How often do I dismiss a person, product or experience as lacking when I have been lazy or blinded by prejudice?
---
167
8.5 hrs
No strength work
20 minutes recovery
120 minutes reading + Journaling
Podcast:
https://www.strava.com/athletes/10248
I DIDN'T EVEN KNOW THIS WAS A THING.
Jun 24, 2023
by TODD BROWN
THIS IS A WEIRD ONE. We were having a discussion about the various exercises I've incorporated in the last year and the neuromuscular connection to my dramatically reactivated pedal stroke. Turns out...
... 50% of the cycling world thinks it's a waste.
Now how could that be?
Is it that 50% doesn't no jackshift about pedaling?
You know who I'm taking about right, the stabbers. The people you show a one-legged drill to and they have a massive deadspot in their pedal stroke.
Apparently, and this is hard for me to believe...
... this group is 100% convinced there is zero (0) benefit to applying pressure all the way around.
Let me hearken back to the time I paid the renowned and great Joe Friel to fly out and speak to a group of about 300 cyclists and kick off the year.
Half way through his presentation he busts out these very unusual charts which show incremental improvements in efficiency the more a rider was able to deliver power all the way around the pedal stroke.
Each one seemed negligible.
But, taken together the measured improvement was anywhere from 1-8%.
Anyway, if you want a quick check on this...
... get on a flat road, in your easiest gear, and unclip one foot.
If you can't pedal all the way around, smoothly, for a long time...
... you might have a problem.
Which brings me back to today.
Unbelievably to me, I managed to PR a climb I've done a million times.
Yes, I was hanging on for dearlife as we started,
Yes, I was popped about 75% up...
... yes, I stayed seated and relaxed and felt those hammies and ankles FIRING!
Oh, what are the exercises?
Take the Challenge to find out.
---
165.5
7ish hrs
PushUps PullUps Squats Nordics
20 minutes recovery
45 minutes reading + Journaling
Podcast:
https://www.strava.com/athletes/10248
I'M NOT HERE TO CODDLE YOU
Jun 23, 2023
by TODD BROWN
I WAS RECENTLY LISTENING TO A GROUP OF GUYS AND GALS I love and respect report on their training. To me it sounded like they are dumbing down what...
... they agreed to be held accountable to.
Here is my message to them (and you).
As you tailor your metrics, be sure you aren’t holding the bar low. We are here to be stretched, not coddled.
For example, my minimum is 5 pull ups, 15 pushups, 3 squats every day – often 2-3 times more. On Monday, Wednesday, Friday… I run 1 mile, and do the whole Rip On RaceDay circuit which adds: sled, nodics, hip flexors, box jumps, toe raises, calf raises… and other things I think up. Recently, I added the running because I feel everybody should be able to easily jog a mile without feeling like they’ve been in a car wreck the next day.
Here’s what I’ve found.
Doing the minimum daily makes it normal.
What was once a major stretch becomes the baseline,
it’s no harder than walking up a flight of stairs.
It is so powerful to always have an A race to look forward to.
Right now, I have two: one in September of this year, and the other in August of 2032. If you don't have an A race, find one and sink your teeth into it.
Otherwise asking this question makes no sense…
… Will this make me faster?
https://pedalindustries.com/products/the-alliance
https://pedalindustries.com/products/the-alliance
---
164.9
7 hrs
Rip On RaceDay Crossfit
20 minutes recovery
60 minutes reading + Journaling
Podcast:
https://www.strava.com/athletes/10248
https://www.instagram.com/pedalindustries
https://twitter.com/pedalindustries
HOW OFTEN DO YOU ASK THIS QUESTION?
Jun 22, 2023
by TODD BROWN
I CAME ACROSS A QUESTION so powerful and clear it startled me. Not because I had never asked it...
... but, that I don't ask it enough.
It's a game changer.
The British Rowing Team put it into practice for the 2012 Olympics. Prior to that, they hadn't won a gold medal in nearly 100 years.
They used this filter to judge the worthiness of every action, every day.
Will it make the boat faster?
or, for us...
Will it make the bike faster?
Simple.
There's obviously the bike itself and it's many parts,
then the person piloting the bike,
their food and drink choices,
their home environment,
their social lives,
their recovery,
etc.
The closer we get to an 'A' race the more we need to ask it. Then again, every day is raceday...
... how we race reflects how we prep.
Well, will it?
---
164.8
7.5 hrs
PushUps PullUps Squats
60 minutes recovery
90 minutes reading + Journaling
Podcast:
https://www.strava.com/athletes/10248
ARE YOU DOING THIS ON PURPOSE?
Jun 21, 2023
by TODD BROWN
I SURE THE HECK HOPE YOU AREN'T DOING THIS for the wrong reasons. There are so many, fortunately there are...
... just as many right reasons.
But, let me tell you the biggest wrong reason.
The number one, No. 1, biggest, hugest, ugliest reason is to win some silly trinket.
Take last night for example.
I had an incredible race, and a massive breakthrough...
... I also, got whacked on the final climb by Tommy.
For the first time all series I felt really good. In fact, I PR'd the climb which I've done 19 times prior according to Starva...
... and I felt totally in control doing it.
Plus I had the big breakthrough, and I think I've discovered why I have struggled a few times this season.
I was racking my helmet holder.
What was different? What has changed? Why did I feel like I couldn't breathe? Why was tonight so veryvery good?
The weeks I have felt just awful and battled to finish were the same weeks we were tasked with caring for the granddog. I think it's extremely likely I've developed some sort allergy to dogs...
... and this dog is a massive shedder.
Kids are gonna be sad,
but, dad very glad.
Here's the problem with trinket chasing...
... it's never enough, and is often a killer of mental health.
If winning had been paramount, it's highly like I would have missed so many good things on the evening...
- PRd the climb
- Figured out the breathing issue
- Made some really good biz connections in the vendor area, teams needing new gear
- Plus, might have found the perfect fit for a position I've been looking to fill
... there's a secret though.
Rather than look at the trinket that was missed...
... look backwards and see all that was accomplished.
I can see I'm slightly off track here because I'm not listing a few of the reasons to go to the races, beyond the podium climbing...
... which is always a bonus.
Here are a few of the reason I show up to race...
- Stay in shape which has allowed me to play with my kids and be most effective at work
- Develop friendships and bond with dudes - we need this
- Get outside and enjoy nature
- Go some place different
- Learn how to maintain and operate something in the physical world
- Scare the crud out of myself from time to time
- Savor the experience of finishing something huge
... don't let trinkets be your purpose, they are a byproduct at best.
Yes, I display and talk about them but that's mainly so y'all don't think I'm completely full of shiz...
... which reminds me of a troll I once had.
He paid me the highest compliment.
I'd gotten so good, so fit, so fast...
... he accused me of cheating.
Now, that is high praise.
Not that I'm into that.
https://pedalindustries.com/products/the-alliance
Wanna hang out with some cool peeps?
https://pedalindustries.com/products/the-alliance
---
165.8
7 hrs
Rip On RaceDay Crossfit
20 minutes recovery
90 minutes reading + Journaling
Podcast:
https://www.strava.com/athletes/10248
https://www.instagram.com/pedalindustries
https://twitter.com/pedalindustries
'A' RACE SECRET NO. 7
Jun 20, 2023
by TODD BROWN
IS THE NUMBER 7 REALLY LUCKY? Is this really Secret No. 7? These questions and others will be answered...
... will you take action?
I'm not into luck.
Luck is for the unprepared.
7, in scripture, signifies perfection or completion.
I am into that.
But, here's the dirty little secret.
The races we pick determine the racers we become,
the training we do,
skills we master.
If I want to become the most complete racer possible,
I must pick the most challenging race.
Then commit to be ready to rip.
Numbers aren't lucky,
people seem lucky when in reality they are prepared.
By the way,
this is the seventh secret I've dropped in the last 7 days.
---
166.2
7.5 hrs
Push Ups and Pull Ups only
20 minutes recovery
90 minutes reading + Journaling
Podcast:
https://www.strava.com/athletes/10248
https://www.instagram.com/pedalindustries
https://twitter.com/pedalindustries
THE MAGIC MICHELANGELO TRAINING TECHNIQUE
Jun 19, 2023
by TODD BROWN
I SPENT MY FIRST SUMMER AFTER HIGH SCHOOL, working for a tour company. As the advance scout, I would take a train to a day early and make sure accommodations were in order...
... then, read up on local attractions.
That is where I learned one of the greatest secrets of life.
In Italy.
Reading The Agony and The Ecstasy,
a biography of the great Michaelangelo.
I was fascinated,
then blown away.
I apply this secret to this day.
While carving the most impressive 17 foot tall statue called The David, which was one of his first projects, he described his method:
The sculpture is already complete within the marble block, before I start my work. It is already there, I just have to chisel away the superfluous material.
Imagine that.
Really.
When it comes to prepping for races or building a company or caring for friends and family...
... what can we chisel away?
There's the obvious few (many) extra pounds around the waist,
the few upgrades we might make to the bike.
What about time on social media, watching shows or surfing the web?
Unnecessary relationship drama at home or work?
Time spent making food vs a quick trip to Chipotle?
A home gym vs driving to the gym?
Work meetings for no reason, starting late, running over?
A checklist vs prepping from scratch each race?
A clean and pristine drivetrain vs debris and drag?
A proper bike fit for maximum efficiency?
Stocked up on special race nutrition vs running around at the last second?
Early travel plans for savings and most restful accommodations?
Early morning training vs the often uncontrollable late day training times?
Still reading?
Let's take it up another level.
Some might call this repentance, ceasing to do things that hold us back from being nearer to what we want...
... be that God or the finish line.
Think of it as ascension vs giving something up...
... isn't that the point of creating our next masterpiece anyway?
---
166?
7ish hrs
1 Rip On RaceDay Circuit
20 minutes recovery
90 minutes reading + Journaling
Podcast:
https://www.strava.com/athletes/10248
IS IT REALLY ALL ABOUT BALANCE?
Jun 18, 2023
by TODD BROWN
WE USED TO LEARN TO RIDE TWOWHEELERS by starting with training wheels...
... that turned out to be a bad idea.
The training wheels were essentially a crutch, keeping us from learning about balance.
Now kids as young as 2 learn to balance and coast on a bike with no pedals.
Once they learn to balance we can add complexity like pedals and brakes.
Ditch the training wheels.
Keep it simple.
Balanced.
---
166.3
7.5ish hrs
No strength work
20 minutes recovery
120 minutes reading + Journaling
Podcast:
https://www.strava.com/athletes/10248
THE NUMBER 1 REASON TO CUT THE RIDE SHORT
Jun 17, 2023
by TODD BROWN
YEARS AGO, nearly all my rides ended early. Even on the weekends, I'd head out early and be back by 830 or 9...
... because I had another ride to do.
These were the best rides,
with my best riders.
We lived right next to this beautiful canyon, with a pristine singletrack.
followed by a mile or so fire road climb,
and a ripping, bermy, flowy ride
to the bottom.
The best 5 mile loop for these little troopers, ever.
It started with a bolt on half-bike thingy and our oldest.
Then we got ahold of some tiny cranks and a bottom bracket that allowed him to ride and pedal on the back of the tandem, with our second son bolted onto the back of that on the half-bike thingy.
I loved it.
They loved it.
It was a heckuva workout for me,
with them doing what the could when I really need Full Power!
26 years ago today, the sassy little sister joined the party...
... which is why I needed to cut the ride short this morning.
We're all gettin' together from her bday and Father's Day, at the beach.
The bike riding didn't really take hold...
... but, getting outside and doing fun things sure did.
---
165.3
7.3ish hrs
PushUps PullUps Squats
20 minutes recovery
120 minutes reading + Journaling
Podcast:
https://www.strava.com/athletes/10248
BUT, SERIOUSLY...
Jun 16, 2023
by TODD BROWN
IT'S JUST A SPORT, a passion, a hobby. Consequently, a lot of times we don't take ourselves seriously...
... when we could.
Look back a few years, to that first bike ride.
Slow.
Dorky.
Not good.
Look at you now.
Much better.
Faster.
Or maybe back to slow?
Here's the dill.
When we look back and see where we've come from vs where we are now...
... it's obvious we've improved.
We did something.
Take stock of that, then ask...
... who can help me take the next leap forward?
I did just that today.
Thinking about my commitment for Marathon Nats, I realized I'm going to need to take my fitness up a notch.
Quickly.
So, I hired a coach,
someone who knows more than me,
who can teach me something I don't know...
... quicker than I'd learn it on my own.
Seriously,
time is short.
Who is the missing piece of your puzzle?
---
165.1
7.2ish hrs
Full RaceDay Ready Circuit
20 minutes recovery
60 minutes reading + Journaling
Podcast:
https://www.strava.com/athletes/10248
WHAT A GREAT DAY!
Jun 15, 2023
by TODD BROWN
A DAY IN MY LIFE.
Get up to factory to review new prototype jerseys, bibs, tech t's and base layers with our new pattern maker.
We're close.
But, I'm picky.
And, she's pickier.
It's take much, much longer than anticipated to develop these new patterns...
... and I think we are a week or two from our final revision.
From there, I hustled home to do a podcast with Tom Danielson.
What a story.
Scrawny kid,
rips on a mountain bike,
switches to road as a climbing specialist,
races at the highest levels all the way to the Tour de France...
... falls from grace.
Regroups.
Rebuilds.
... fall again and crashes and burns.
Regroups.
Builds something new.
From nothing.
Amazing.
I had no idea the depth, breadth and details we'd cover.
Popped on my kit,
barely caught up to the fellas,
got shot out the back to do some purposeful Zone 2.
Quick shower.
Jump on our Alliance call, where this gold is dropped by Kyle.
Marty, you mentioned you still get anxious and nervous before a race even after doing 1000s of races.
Yeah.
I'm an anesthesiologist and early on I mentioned to my mentor that putting kids under made me really nervous...
... he told me, Good, if that ever stops it's time to quit.
I tell ya, it was a truly great day.
https://pedalindustries.com/products/the-alliance
https://pedalindustries.com/products/the-alliance
---
164.4
7ish hrs
PushUps PullUps Squats Nordics
20 minutes recovery
6- minutes reading + Journaling
Podcast:
https://www.strava.com/athletes/10248
https://www.instagram.com/pedalindustries
https://twitter.com/pedalindustries
MY WOMAN MEETS MY OTHER WOMEN
Jun 14, 2023
by TODD BROWN
WE'VE BEEN THREATENING TO DO THIS, get our other women together and see how things go. You know jump on...
... the trending societal debauchery.
Tonight was the night where Surfergirl found out my other woman...
... is a man with a bike.
Kidding aside.
I put out a text the DRTY WDNSDY crew,
Susie is making tacos after the ride.
Here's the thing.
We spend all this time riding together,
talking about work, kids, life,
the good, the trials,
dude bonding.
We need it.
Too few of our contemporaries have any kind of male only interaction. Dude loneliness is a thing, and for some can be a killer. In that sense, we are extremely fortunate.
While we know each other so well,
our partners only know of us...
And, I reckon more than a few have wondered...
... Who the heck is he spending so much time with?!
So, to finally get together and put faces with stories it can be an amazing experience for everybody because truth be told most of us are...
... riding with incredible human beings.
---
164.8
7 hrs
Full RaceDay Ready Circuit
20 minutes recovery
90 minutes reading + Journaling
Podcast:
https://www.strava.com/athletes/10248
ZONING OUT
Jun 13, 2023
by TODD BROWN
ZONE 2 TRAINING HAS BECOME ESSENTIAL TO ME. There is nothing better to build a huge cardio engine...
... but that is only the half of it.
Nearly all of my zone 2 training is alone.
Like most, my schedule can get hectic, and it is a challenge to meet others for a session more than once or twice a week...
... so, it's just me.
Not only am I riding in solitude, but the majority of the rides are off-road, in nature. Or, off the highway on a bike path.
Here is where I tap into the superpower of zone 2...
... and maybe you do the same.
I noticed it long ago, when a certain infamous champion dominated cycling's collective consciousness. As I rode along, I imagined I was him. My posture changed, my cadence changed, my thoughts were elevated to those of a champion.
Years later, I realize zone 2 can be a meditative workout.
Far from the distractions of life, I am with my thoughts. Sometimes, for sure, I am envisioning a great outcome on the bike. Reviewing what I'll do in preparation, and how I will perform at a given time...
..., but, that's not all.
I take this time to imagine all areas of life having the outcomes I desire. My marriage, our kids and grandkids. Our long-term physical and spiritual health. The people I serve. And, most definitely, where PEDALindustries is headed.
That is how I do zone 2 training...
... how about you?
---
165.4
7.3 hrs
Push Ups and Pull Ups
20 minutes recovery
60 minutes reading + Journaling
Podcast:
https://www.strava.com/athletes/10248
https://www.instagram.com/pedalindustries
https://twitter.com/pedalindustries
STILL CRAZY AFTER ALL THESE GEARS
Jun 12, 2023
by TODD BROWN
IT'S PROBABLY NOT NEW TO YOU, but I was stunned to see this. Right before my very eyes, binge watching...
... the Tour de France.
Have you seen it?
On Netflix?
We sat down for the first episode, with steak and veggies.
The initial scenes are incredible.
And suddenly I'm thinking, maybe just maybe, my friends and family will finally get it...
... why I'm so crazy for this sport.
The insane technology,
incredible athletes,
massive danger,
fans so close,
this is it.
Maybe.
Maybe they'll be drawn in.
Because, how cool would it be to get a whole bunch more friends and family out riding, and dreaming of...
... going that fast,
being that good,
on two wheels.
---
164.8
7.5 hrs
Circuit training
20 minutes recovery
120 minutes reading + Journaling
Podcast:
https://www.strava.com/athletes/10248
SO TAKE MY STRONG ADVICE
Jun 11, 2023
by TODD BROWN
YA KNOW, it's a shame I have to be reminded of this every year or so. But, here it is very late spring, and the signs couldn't be more clear...
... there's evil creeping in the woods.
It's unseen,
unless you slow down.
But, who has time for that?
While we were out ripping it up on DRTY WDNSDY the evil was doing it's thing...
... wrapping around my arms and legs.
Painless.
Without a trace.
Until last night when I awoke in misery.
My right arm got it the worst.
Everything from sleeve to glove is inflamed, in a weird rhino-skin way.
So, here are my top 2 remedies.
- If you suspect in the slightest, use Tecnu immediately after returning from a ride.
- If you've blown it, like I have, Ivarest is great at knocking back the urge...
... to rip the skin off your body.
Roadies, you got nothing to worry about.
Gravelers, maybe a teeny chance if you poach singletrack.
Mountainbikes below 5000' in moist, shady areas like the bottom of our trail network...
... beware, and take care.
It ain't called Poison Ivy for nothing.
---
166.2
8.5 hrs
No strength work
20 minutes recovery
120 minutes reading + Journaling
Podcast:
https://www.strava.com/athletes/10248
HOW HARD WAS THIS WORK OUT?
Jun 10, 2023
by TODD BROWN
SINGING ANDY came up for some MTB fun this morning. An outstanding road racer and accomplished runner, he's found a new focus...
... offroad triathlon, Xterra.
Today's mission: have some fun.
The heavy mist provided amazing traction, zero dust...
... and 3D printed our legs and bikes with mud.
Since he's at the end of a big training block, and I'm starting to lay base for my September showdown neither of us was looking to push too hard...
... but, what do you make of that pic of my BPM up there?
We had done a number of steep pitches...
... however, nothing to warrant 225 BPM.
Yes, I know, the ongoing saga of my Wahoo device.
I looked at Andy's bike.
No bike computer?
Nah, I don't measure anything any more.
Nothing?
Only on my road bike, when I do intervals, I track power.
No Strava?
Not for 4 years.
No heart rate monitor?
I'm pretty sure it's still beating.
Hmmm...
Yeah, I just like to ride on feel and be in the moment.
I can respect that.
Especially given the worthless data I was receiving.
The Apple watch came through with HR data, but it always records about 10% less vertical than the Wahoo.
Which is correct?
Does it matter?
Or, would we all be better off riding on feel and in the moment like Singing Andy?
---
Afterwards, I caught myself in the mirror on the way to the shower. It wasn't good.
I thought my gloves were tucked stowed in my jersey, I often throw them up there post ride...
... that little pooch in front of my jersey wasn't my gloves!
Time to face reality...
... I've let something slid on the meal plan and it's gathering in plain sight.
As much as I assure myself my current weight trend is from all weights, I now 100% sure it's not.
---
166.4
7.5 hrs
PushUps and Pull Ups
10 minutes recovery
60 minutes reading + Journaling
Podcast:
https://www.strava.com/athletes/10248
A TOUR DE FRANCE PREDICTION
Jun 09, 2023
by TODD BROWN
LAST YEAR ABOUT THIS TIME, I predicted the The Vampire (aka Jonas Vingegaard) would win the Tour. My logic was simple...
... he was making his team captain Roglic look old and slow.
You can read about it here.
So, what about this year?
First off, I'm excited as heck to see my favorite mountain biker in action...
... Pidcock is so fun to watch.
There's a lot of hype around his descending skills, deservedly so. He's so hard to classify as a racer, extremely aggressive...
... and supremely confident.
Wout, Mathieu, Remco all race like that.
As if they've just escaped from jail and they ain't going back.
Then there's Tadej.
He's currently recovering from a broken wrist.
However, that won't be driving him.
He's coming for redemption.
He was embarrassed.
If you think this year's exploits in the Classics were to focus on something else besides the Tour, I'd guess you're wrong. In my eyes, those peloton stomping wins were much more...
... a show of force, shock and awe.
Is the vampire rattled?
Judging by his performance so far at the Dauphine, I'd say nope.
Should he be?
Definitely.
No Roglic to misdirect the competition.
Kuss just rode the Giro and could be weaker than last year.
It's early, it's risky...
... it's gonna be Tadej.
There.
I said it.
Who are you picking?
---
164.2
7ish hrs
No strength workout
20 minutes recovery
60 minutes reading + Journaling
Podcast:
https://www.strava.com/athletes/10248
MY SECRET ALLIANCE
Jun 08, 2023
by TODD BROWN
I HAVE THIS CORE GROUP OF ATHLETES I meet with once a week on Zoom. In the beginning, it was simply to hold each other accountable. Six months in...
... it's become a trusted group of advisors and motivators.
If you're like me, very few people can relate to what I want to accomplish.
Why do you want to do that?
Ugh... I hate that question.
Is it to make me feel guilty?
Is it because I'm making them look bad?
Or, maybe it's just jealousy that I have something I'm passionate about.
Personally, I just want to go for it.
Simple as that.
I want to.
Which is what makes my alliance so invaluable.
They all get it because they are on a similar quest.
We ask why, so that we know how to support each other.
We ask how, and we get gold from the group.
We ask when, to cheer each other on.
Each week, we check in and update each other on our progress on and off the bike, our challenges, our races, our PRs, etc...
... and I love it.
I hope you have something like that in your life.
https://pedalindustries.com/products/the-alliance
If not, check this out.
https://pedalindustries.com/products/the-alliance
---
164
8ish 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
https://twitter.com/pedalindustries
THE INFINITE RACE
Jun 07, 2023
by TODD BROWN
LAST NIGHT WAS A CLOSE ONE. Pre-riding part of the course, my chain was skipping a bit. Can't have that racing...
... luckily, my local bike shop was there.
So, I cut my pre-ride short figuring the course was unchanged from the previous week.
Big mistake.
(Note: this is why I highly, highly recommend supporting the local shop)
The other mistake, as The Coathanger pointed out, was not dialing in my bike before showing up.
Hey, I saw your bike hanging up and being wrenched on.
Yeah, chain is skipping.
Aren't you supposed to be raceday ready?
Yes, I am.
Don't you make a checklist for having the bike ready on raceday?
Yes, I do.
Well?
Well... shift happens.
Anyway, we line up to race and within about 3 minutes we've nearly caught the wave that stared 30 seconds ahead of us and as 3 of my competitors gap me with ease...
... I'm thinking Why the heck do I sign up for this torture?!!
My breathing is so loud and laborious, even I'm concerned.
Fortunately, along with my derailer not working well my Wahoo HRM wasn't working either.
Let the records show that both of these devices were working fine the day before.
If I'd been about to see the HR recorded by my back up Apple Watch, I probably would have quit.
It was really hard.
Towards the top, I made up a bit of ground and while the leaders were being held up a bit by slower traffic on the single track return to the bottom, I was able to connect once we hit the pavement.
Remember how I skipped riding all of the course?
Yeah, well, if I had, I would have known to be first into the final single track, which we haven't ridden all year.
It's not that hard.
But, it does have some very steep and tight turns that must be attacked with power...
... the kind of turns that can get in your head.
Sure enough, the rider in front of me misses the last 180 and we all have to dismount.
Ugh.
Winding around to hit the big hill for the second and final time, I'm feeling a little better.
Slowly, ever so slowly, I pulled away from the fellas and established a big enough gap by the bottom to comfortably ride away.
The point is this.
Sometimes, I (we?) just want to quit.
It hurts.
I'm tired of suffering.
Inevitably, at least for me, I almost always start to feel good.
As the great Mike Tyson famously said...
... Everybody's got a plan until the get punched in the face (gapped off the back.)
The thing is though, while the pain is real, it's not infinite...
pushing through,
giving it our all,
persevering,
... is what we do, and who we are.
It doesn't always work out, that we catch back on or feel better. Sometimes we just get shelled and do the ride of shame back to the start line.
You know what would be a real shame?
To never go back,
to stop clawing and battling,
to never chase another outrageous PR.
The real race is the infinite one, against ourselves.
---
164.7
6.8 hrs
RaceDay Ready Circuit Training and Run
20 minutes recovery
90 minutes reading + Journaling
Podcast:
https://www.strava.com/athletes/10248
https://www.instagram.com/pedalindustries
https://twitter.com/pedalindustries
DRAFT OR BOTTLE?
Jun 06, 2023
by TODD BROWN
HAD A RACER PING ME and let me know he'd beat anybody, anytime, anywhere. He'd put up $500, cash. He just had one requirement...
... no drafting.
Then asked me my thoughts,
poor soul.
They are many.
- He would lose to any pro male, and most pro women.
- Drafting requires a level of skill and cunning, I personally enjoy.
- Drafting is important in decreasing order:
- BMX
- Road
- Gravel
- Mountain
- Time trialing.
- Don't wish things were different, with you were better.
So rather than bottle up that angst,
go for something where drafting matters less, or not at all.
MTB
or, TT
Prove it.
Now, I really like this cat. He has sent me a number of emails over the years...
... I hope he is encouraged to go for it.
Winning a Cat 1 race in either of those would be a truly massive feat.
I hope he does it.
I hope he rips it up,
climbs to the top step,
and claims the all elusive Gold medal.
That would be rad...
... then, we can find a pro who he can give $500 to.
If you're still reading brother,
I send this in love and as a challenge.
Let me know.
Meanwhile, I'll be finishing at to top of my age group tonight...
... 15+% slower than the pros.
---
165.2
7.5 hrs
PushUps and Pull Ups
10 minutes recovery
60 minutes reading + Journaling
Podcast:
https://www.strava.com/athletes/10248
VISION PROBLEMS?
Jun 05, 2023
by TODD BROWN
ALLRIGHTY KIDS, you may be having the same challenge I am. Oddly, and this is happening on and off the bike, I have found myself challenged...
... to look far ahead.
That's a problem if you're trying to go fast.
For some inexplicable reason, I am having to really force myself to keep my eyes up...
... searching for the next turn or obstacle.
Instead, I find myself rather myopic (kids, that means only seeing what's right in front of me.)
The result is instead of being in a state of flow, I often find myself being reactive and overly cautious.
Do I need glasses?
Mmmmmaybe.
But, I don't think so.
In fact, after a deep dive into 10X Is Easier Than 2X, I'm convinced my vision has just gotten lazy on the bike.
Lazy?
Maybe not the right word.
Bad habits?
It could be I've been doing more road riding and it is so easy to just focus on staying glued to the wheel I'm drafting off.
In the 10X Book, Dan and Ben propose that by focusing on 10X goals our mind will develop the pathways to get us there.
Rather than looking far down the trail and having the faith my body will fill in the gaps...
... which is what it does when I'm in a state of flow,
when the stakes are sky high...
... I'm looking only a few feet ahead.
This puts me in a much more reactive state when ripping, far from flow. Much more of...
... a state of Oh, shift!
Not good.
Slow.
Not joyful.
Danger.
Where I should be loose and attacking,
I'm tense,
rigid.
The only cure I can think of is to get out on the trails more,
and go a lot faster than I've been going lately...
... because going 10 times faster,
used to feel a whole lot easier.
https://pedalindustries.com/collections/the-way-of-the-racer
One of the secrets to going faster is...
... expecting good things to happen.
I talk about this in Chapter 4.
https://pedalindustries.com/collections/the-way-of-the-racer
---
165.8
8 hrs
RaceDay Ready Strength Work
20 minutes recovery
60 minutes reading + Journaling
Podcast:
https://www.strava.com/athletes/10248
IT'S NOT AN 'A' RACE IF...
Jun 04, 2023
by TODD BROWN
AS RACERS AND ATHLETES, the 'A' race is our north star. Everything we are doing is aligned to achieve a specific result. To be truly powerful...
... 'A' races are something we have never done.
Doing LoToJa for the 'nth time is not an A race...
going for a PR is,
arriving at a never before race-weight is,
completing it when life derailed nearly all training plans is,
shooting for the podium after being pack fodder for years and years is...
... if it isn't scary, it's not an A race.
It's just a race that will B nice to do and allow us to C our friends
Which is fine, but hardly a north star by which all decisions are going to be weighed against...
... is this going to help or hinder the A race?
In that light, most us fail.
Me, especially.
We plan poorly,
make up excuses,
create unrealistic fears,
anything to keep us from facing the fact...
... we are scared shiftless.
Recently, I was talking myself out of going to USA Cycling's MTB Marathon Nationals...
- It's so far away.
- I hate flying (I really do)
- Work is so busy that time of year
- It's gonna cost a ton
- ... on an on.
... What a freakin' baby (I'd say pussy but I know that offends a lot of people, but that's what I was thinking. What a freakin' pussy to come up with all these excuses when it's been on my bucket list for years to go and to win.)
You know the difference between an A race and a B and a C?
Courage.
Because we don't know how we're gonna do it.
We've never done it.
It's impossible.
There is a secret, however.
It starts with Registration.
Just because we can't fathom the outcome we want to achieve,
doesn't mean it's unachievable.
https://pedalindustries.com/collections/the-way-of-the-racer
If you've read my book, which apparently I need to read again for a kick in the bibs...
... then you know Registration is where the magic begins.
And, until that happens we are only fooling ourselves.
https://pedalindustries.com/collections/the-way-of-the-racer
---
165.8
8.2 hrs
Pull Ups, Pushups, Squats
20 minutes recovery
120 minutes reading + Journaling
Podcast:
https://www.strava.com/athletes/10248
https://www.instagram.com/pedalindustries
https://twitter.com/pedalindustries
I THINK I'VE BLOWN IT
Jun 03, 2023
by TODD BROWN
ON THE VERY FIRST BABY CLIMB, I suspected I was in trouble. 2 hours later, when riders from all parts met up, I received confirmation...
Bro, you're overtrained.
I was shot right out the back 2/3s up a power climb...
... the lonely ride of shame ensued.
Dangit!
I knew it'd be risky, this little plan o' mine to put in a big training block during our racing break in order to up my fitness a bit.
5 out of 8 days, hitting it hard...
Saturday
Sunday off
Monday
Tuesday
Wednesday
Thursday exhausted, skipped the ride
Friday, very easy
Saturday
... plus weights, Mon-Wed and Fri.
Now, what to do in the next 72 hours?
- Get plenty of sleep - I've struggled a bit lately by adding an early morning commitment, but I think my rhythm is coming around.
- Hypvolt and stretch daily.
- Recovery walk tomorrow.
- Monk-like on the diet.
- Easy spin Monday...
... with any luck, I'll feel better.
We have 4 races left.
My plan, going forward, is back to back hard days with race Tuesday, hard MTB Wednesday...
... then lots of zone 2.
Ideally, the last 3 races I'll be feeling really good.
We'll see.
https://pedalindustries.com/collections/socks-and-gloves
At least I was looking good with these superlight gloves to match my kit above...
... we have lots of colors and did you know...
... it's Buy A Pair, Get A Pair for FREE?
Nothing like matching gloves to make the kit look slick.
Note: be sure and order 2 pair, the discount is automatic when you check out.
https://pedalindustries.com/collections/socks-and-gloves
---
163.9
6.8 hrs (no bueno)
Pull Ups, Pushups, Squats
20 minutes recovery
60 minutes reading + Journaling
Podcast:
https://www.strava.com/athletes/10248
THE POWER OF A GOOD TAIL WIND.
Jun 02, 2023
by TODD BROWN
WAS I REALLY GOING 24 MPH on my gravel bike, with underinflated tires and a heart rate of 114 bpm? It sure felt good, plus the sun had finally broken through after a month of May Gray...
... and, it dawned on me.
Everything is easier with a tail wind.
Except for one thing.
And, that can be a problem.
The tail wind speeds everyone up. Suddenly wind is not an issue, and the most powerful riders, if allowed to breakaway, can be nearly impossible to catch.
But, what if we had our won personal tailwind?
Wouldn't that be grand?
Some of us do.
And you can, too.
For a coupla bucks you can have a home gym,
and in 20-30 minutes knock out enough work to make a lot more watts.
Normally, I'd point you to the RaceDay Ready Challenge right here, where I unveil all the strategies I use...
... to Rip On RaceDay.
But, I'm not gunna.
I can't.
Hundreds and hundreds have started the challenge, but failed to make it.
That's on me.
And, it makes me sad.
I really do want you to have your best days ever...
... so, I'm revamping the program.
https://pedalindustries.com/collections/socks-and-gloves
So, allow me to point out that these supersexy, superlight race gloves are amazing...
... light and airy enough to wear ih the hottest temperatures.
Plus... there's a deal going on...
... it's Buy A Pair, Get A Pair for FREE?
You know how cool these are gonna be on the 4th!
Note: be sure and order 2 pair, the discount is automatic when you check out.
https://pedalindustries.com/collections/socks-and-gloves
---
163.6
7.5 hrs
Pull Ups, Pushups, Squats
20 minutes recovery
120 minutes reading + Journaling
Podcast:
https://www.strava.com/athletes/10248
https://www.instagram.com/pedalindustries
https://twitter.com/pedalindustries
ARE YOU A PROTEIN HACKER?
Jun 01, 2023
by TODD BROWN
IT CAN BE A CHALLENGE TO EAT ENOUGH PROTEIN, which our bodies need to repair and maintain muscles. With all our efforts to be fueled for the ride, it's easy to skip or skimp on...
... whatever your thoughts on how much protein you need.
The studies can be startling.
A study showed the young really don't need any protein because their bodies manufacture their own supply, while aging athletes need more because their bodies can't utilize it as efficiently.
What are we supposed to do?
Me, I have a goal to eat a gram of protein for every pound I weigh.
To stay on track and make it easy I try and knock most or all of my protein consumption prior to dinner...
... then, I can eat whatever the family, friends or I want to eat.
There are bonuses to this program:
- Your full all the time
- Not consuming a bunch of unneeded calories
I created a journal my protein consumption, the rest is a focus on eating "clean".
For example, here's today's entry...
6/1
30 Kodiak waffles
7 Bacon
7 Cheese
22 Sardines
12 Rx Bar
25 Kachava Shake
50 Poke (dinner)
36 Greek yogurt (dessert)
... a little over gram/pound of my body weight.
https://pedalindustries.com/collections/socks-and-gloves
Good thing the Superlight Race Gloves...
... provide such a powerful connection to my bars.
Did you know...
... it's Buy A Pair, Get A Pair for FREE?
I wear 'em all year long, they're that good.
Anyway, if you're in to Patriotic stuff like me, get a pair for you and a friend.
Note: be sure and order 2 pair, the discount is automatic when you check out.
https://pedalindustries.com/collections/socks-and-gloves
---
165.6
7.8 hrs
0 cross training
20 minutes recovery
90 minutes reading + Journaling
Podcast:
https://www.strava.com/athletes/10248
DON'T LOOK BACK, BUT DO LOOK DOWN.
May 31, 2023
by TODD BROWN
THE DRTY WDNSDY RIDE is one of my favorites. We meet at the corner, chase each other up the climbs, search out new and challenging downhills...
... what could be better?
The Assassin had gone to the front, and as the trail got a lot steeper, the pace stayed the same...
... I was afraid to look back.
If I looked back and saw The Gentlemen gapped off,
I'd probably drop anchor myself.
If I looked back and he was on my wheel,
I'd press on and blow up before the top.
Now, why do we do these rides?
Adventure, for sure.
Chance at coming home bloodied, that too.
But, there's something else.
Something bigger.
We're all training for A races in a couple of months. What we are doing now, is laying down the foundation:
- Lots of saddle time
- Riding trails much harder than we'll race
The Great Alex Hormozi shared a great and applicable story we can apply to base training.:
Two men set out to build a building.
One lays the foundation for a 10-story building and finishes the entire building in nine months.
The other lays the foundation for a 100-story building and it takes him the entire nine months just to build the first few floors.
The first “being ahead” mocks the second for taking so long. He decides he wants to build his building into a 100-story building to prove how good of a builder he is. So he tries to add stories on top. He gets to 15-16 stories and then the foundation begins to crack. He starts reinforcing things. But no matter what, he feels he can’t put anymore on top.
Over time, the second guy keeps building and passes the first man. Two years later the second man completes his 100-story building despite barely having his foundation finished by the time the first man finishes his entire building.
The first man, goes to a mentor to ask his advice on growing his building taller. The mentor tells him “you need to tear down this building or start another one new”
He says “and waste all the time I spent building this one? Can’t I just add it on top if I just knew how?”
The mentor replies “there’s a lesson here: The fastest way to build a 10-story building isn’t the fastest way to a 100-story building. Your desire to grow fast ruined your ability to grow big.
https://pedalindustries.com/collections/socks-and-gloves
All of us had on the Superlight Race Gloves...
... with the perforated palms, real leather and device friendly thread.
Did you know...
... it's Buy A Pair, Get A Pair for FREE?
I wear 'em all year long, they're that good.
Anyway, if you're in to Patriotic stuff like me, get a pair for you and a friend.
Note: be sure and order 2 pair, the discount is automatic when you check out.
https://pedalindustries.com/collections/socks-and-gloves
---
166.1
7 hrs (not enough, trying to shift my sleep pattern)
1 cross training
20 minutes recovery
80 minutes reading + Journaling
Podcast:
https://www.strava.com/athletes/10248
https://www.instagram.com/pedalindustries
https://twitter.com/pedalindustries
DO YOU MAKE IT LOOK EASY?
May 30, 2023
by TODD BROWN
THERE I WAS, MOVING QUICKLY UP A STEEP CLIMB through a local neighborhood. The bottom far below and the top nowhere in sight, when a lovely lady said...
... Wow, you make that look easy.
I smiled back and wished her well.
She wasn't flirting with me, I don't think.
But, her assessment wasn't quite accurate.
What she couldn't appreciate was the miles I've logged,
the discipline I've learned to exercise,
the wonderful feelings in my body,
the challenges I've faced,
the skills I've developed.
I wasn't making it look easy...
... I was making it look enjoyable, pleasurable.
And that is all the difference,
why I'm endlessly fascinated with this sport.
https://pedalindustries.com/collections/socks-and-gloves
I was wearing these superlight gloves...
... with the perforated palms, real leather and device friendly thread.
Did you know...
... it's Buy A Pair, Get A Pair for FREE?
I wear 'em all year long, they're that good.
Anyway, if you're in to Patriotic stuff like me, get a pair for you and a friend.
Note: be sure and order 2 pair, the discount is automatic when you check out.
https://pedalindustries.com/collections/socks-and-gloves
---
166.6
7.7 hrs
1 cross training
20 minutes recovery
60 minutes reading + Journaling
Podcast:
https://www.strava.com/athletes/10248
HOW TO GET PRs WITH RUBBER LEGS
May 29, 2023
by TODD BROWN
WHAT COULD GO WRONG WHEN YOUR PAL, who is already faster, invites you for an easy and lazy holiday spin? Nothing, unless he's noticeably lighter and says...
... We're just gonna cruise up a few hills.
To start, we did something I reallyreallyreally didn't want to do first
Nyes Place.
20% grade.
So steep when the homes were constructed cement trucks were mandated to carry half loads.
I PR'd Nyes, and that was just the beginning of the magic.
Let me tell you how weird this was.
I'd already done the full Cowboy Strong Circuit, plus my legs were still feeling fatigued from Saturday's 80 mile adventure.
Strangely, probably because everybody dropped me on Neyes, I rode that sunnuva climb faster than ever before. I'd only been up it a few times, but still.
Then, I PR'd 2 of the next 3 steep climbs, and got a 3rd fastest on the 2nd of the 4 climbs.
It was just so strange because the remaining 3 climbs seemed so much easier than they ever had before.
Yes, I was huffing and puffing.
Yes, it was a high threshold, nearly anaerobic effort.
Yes, we were regrouping and actually cruising from climb to climb.
But, how could that be?
All these PRs when I'm a lot older?
Maybe the cross training got my muscles firing?
I remember the hearing of the Lakers, in the glory days, hitting the weights before the game.
Maybe it was the nice 45 minute warm up ride over to the climbs?
I do appreciate a good warm up more and more.
Maybe it was the perfect, 60ish degrees and misting.
Maybe it was just physics?
I hadn't done any of these climbs since before I got back into racing and dropped at least 10 pounds.
Maybe it was fitness?
I'm just a lot more committed and fit than I was when Strava first came out.
Maybe it was the bike?
My current road bike is super legit, much more than the bikes I rode for fitness and getting road miles in.
Maybe it was chasing my very fast friends?
There really isn't anything like seeing someone else ahead and tapping into the mental magnet to get pulled along.
It coulda been any one of those, all of those, or some combination.
But, I reallyreallyreally think riding the beast that is Nyes first...
... made everything else seem a whole easier.
Maybe there is something to the Rubber Arm Experiment:
https://www.youtube.com/watch?v=xdxlT68ygt8
---
166.6
7.5 hrs
1 cross training
20 minutes recovery
60 minutes reading + Journaling
Podcast:
https://www.strava.com/athletes/10248
WHAT TO DO WHEN IT REALLY, REALLY HURTS
May 28, 2023
by TODD BROWN
THE BIKES WENT FLYING EVERYWHERE. It was a spectacular finish line crash, but I suspect that was nothing compared to the pain felt yesterday...
... which must have been overwhelming.
So, what do we do when we're really banged up?
If you watched the last, incredible stage of the Giro today you might have missed it.
- Not the crash
- Not G Thomas' massive pull
- Not Cav's insanely dominant sprint
A couple of kilometers out, I saw something none of the pundits caught.
Did you?
Geraint Thomas began the healing process from what had to be a supremely bitter and painful loss...
... by helping a friend in need.
Go back and watch it.
He' not paid to pull Cav's lead out man, LL Sanchez, but he pulls along side and says Get on my wheel.
Then, Thomas strings out the race at just the right moment, keeping the pace extremely high and making all the other sprinters work very hard to get into position while Cav is cruising in the perfect position.
With 1k to go, the other sprint teams' momentum carries them around Cav and he's perfectly slotted in 10 guys back on the wheel of the guy rocking the Sprinter's jersey.
It couldn't be better,
it wouldn't have been better if Thomas hadn't done a very good deed.
---
165.6
7ish hrs
0 cross training
20 minutes recovery
60 minutes reading + Journaling
Podcast:
https://www.strava.com/athletes/10248
SMALL RING, SMALL DETOUR, BIG FUN
May 27, 2023
by TODD BROWN
THERE'S A LOCAL RIDE I'VE DONE A THOUSAND TIMES, which is why I don't do it that much of late. We hit it today because my pal TimmyV texted up...
... I'm outta shape and need a hard ride.
Perfect, CV is a ride he knows well and knows how to get home.
A mile from home, I realized my front derailer was dead. Same as yesterday, only this time I'd charged the battery...
... good thing there's lots of vert, little flat riding.
We picked up Charlie and met about 30 fire breathers, soon we'd be feelin' that burnin' he'd been yearnin' for.
The first little pitch I stretched my legs, looked back and saw a gap.
Hmmm.
I pressed on, made a light they missed.
I coulda waited, but I was really wanting to ride hard and the group didn't seem that interested.
After 8ish minutes, I eased up and waited and waited and waited...
... they were missing all the lights before the canyon.
We all dropped down the corkscrew, leanin' hard and singin' brake pads, pouring out onto the downhill run before blasting up the other side of the canyon.
I was about 7 guys back.
The pace was heating up, finally.
With zero warning, we hit a road closure. Stopped. Trees down. Turned around.
This is where it got fun.
Paralleling the road is a paved stretch through a campground, which turns to dirt for the final 1/2 mile or so.
Surprisingly, only a few of us knew the route.
A few roadies, balked and bailed out.
The rest loved the detour.
Back on the climb up the canyon, things got going again. It felt so good to be sweating, hearing my heavybreathing, watching the leaders ride away over the top...
... reeling them back in by the 120 degree turn at the bottom,
and hanging on.
Ryan, Chase and I opted for the extra credit, 20% pitch over the very top before regrouping with the rest.
Tim's text came through,
I'm done.
Fried.
I'm glad he got me out,
I'm glad I kept going with only the small chain ring.
It was good to see the friends,
good to get pushed hard,
good to test the legs.
When I got home, I saw the most amazing thing...
... the mark of a winner.
Primoz Rogic dropped his chain,
remained calm and put it back on.
Didn't freak out.
Didn't get emotional.
Didn't give up and quit.
That's focus.
---
166
8ish hrs
Push Ups Pull Ups and Squats
20 minutes recovery
60 minutes reading + Journaling
Podcast:
https://www.strava.com/athletes/10248
WANTING A LOT MORE RESULTS IN 2023
May 26, 2023
by TODD BROWN
THERE IS A BIG PRICE TO BE PAID when we have a true A race. It's not the entry fee, the bike upgrades, travel, lodging, food, time off work, time away from family...
... it's a lot more than that.
This is what makes it so hard, and why so many of us fail to accomplish that big A race goal.
The price we must pay is...
... saying NO! to every other race and event and thing we also want to do.
Sure, we'll do other races. Go for PRs. Race our friends to the City Limit signs all year long.
As the great Derek Sivers says in Anything You Want...
... If it ain't Hellyeah! then it's No.
Trust me, I'm battling like hell with this right now.
I had my A week back in March,
that fitness carried through to an exceptional April,
and now we are halfway through a weekly MTB series and it's been a real battle.
I'm burned,
My body is burned,
My MTB is even burned.
But, that competitive bug has bitten and I'm sick with a desire to see if I can manufacture some fitness for the last 4 races...
... then, I'll take a break before building for the next A race.
This could be really dumb and back fire.
If you love racing, which I'm guessing you do since you are reading this post...
... it's one thing to know you need a break, another to take it.
It actually takes courage,
and faith.
https://pedalindustries.com/products/raceday-ready-2023
Thanks to Neal F for the photo above...
... it's a progress shot from his 10-Week Challenge, so rad.
(photo credit RVAHUB)
---
165.6
8ish hrs
Push Ups Pull Ups and Squats
20 minutes recovery
60 minutes reading + Journaling
Podcast:
https://www.strava.com/athletes/10248
https://www.instagram.com/pedalindustries
https://twitter.com/pedalindustries
SOMETHINGS ARE BETTER NOT SAID
May 25, 2023
by TODD BROWN
I RAN INTO A FRIEND OF MINE who asked if I was going back to Leadville this summer. He said he needed to go back because he'd had a major mishap...
... and couldn't let that be his last attempt.
Who wants to end on a low?
Not him.
Not us.
We want to go out on top, whatever that top is.
Here's the weird thing though...
... few of our family and friends can relate to what we want to accomplish.
That's actually not that weird, because our standards are so insanely far above the average adult.
What's weird is the reactions of these friends and family.
The questions they ask, the looks on their faces.
They just don't get it.
I told him I wasn't going back that I needed a break, it's a massive commitment.
You going back?
For sure, can't let last year's flop be my last.
That's cool, I'm stoked you're taking it on again.
I knew you'd understand.
For sure.
It's gotten to the point where I rarely share these adventures and quests because nobody gets it.
I'm right there with you. We do these epic challenges just because we want to, it's our thing.
You know what else?
There's a lesson there, one we all know but...
... might not recognize.
At least I didn't recognize it until recently.
Wanting things magical. Simply wanting something a lot opens up the pathway to making it possible. In our case...
... the training, knowledge and plan.
It all starts by simply wanting to do it, regardless of what everybody else thinks.
We gotta want it.
---
165
7ish hrs
Minimal cross training
20 minutes recovery
60 minutes reading + Journaling
Podcast:
https://www.strava.com/athletes/10248
MY SECRET COMBINATION
May 24, 2023
by TODD BROWN
THE THORN JAMMED IN MY THIRD KNUCKLE wasn't bothering me at all during my ride. I could feel it catch as I slid my glove off, which was no big deal. Then I knocked against the counter...
... yeah, I felt that real good.
It was a reminder of how great the day had been.
I'd gotten up early.
Done my morning reading and writing.
Followed by a quick session of cross training.
I settled in at my desk and knocked out some good work.
And finished the day riding single track trails with The Gentleman.
It's amazing how quickly things can be accomplished when the habits are in place.
James Clear, in Atomic Habits, says...
... If you want to do 50 pushups start by doing 5.
Naval Revekant says...
... At the end of the day, we are the combination of our habits and the people we spend the most time with.
To which I'll add...
... If you want to rip on raceday, start riding with purpose and meeting up with faster riders.
https://pedalindustries.com/products/raceday-ready-accountability
Did I mention, I'm relaunching this and the price is going up? Join now, and get the current price.
https://pedalindustries.com/products/raceday-ready-accountability
---
165
7ish hrs
1 round of 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
YOUR CATEGORY LEADER
May 23, 2023
by TODD BROWN
THE ANNOUNCER RAN DOWN THE LIST OF CATEGORY LEADERS, while I unloaded the van.. A few of my friend's names, and of course my frenemy's name...
... stuck out the most.
This is the 4th week of our 8-week series.
Only 6 count.
It's on.
At this point, everybody who has a chance at the series championship has raced at least once. The leaders have all raced 3 races...
... but not everybody has.
And those who have can still toss out 2 races.
In other words, now the fun begins.
My frenemy, Bob, got a coach this year. My coach! Damnit!!...
... maybe I should get back on a formal training plan.
I probably should.
I might.
My A race is still months off...
... I got time.
For now, it's time to see how the weekly MTB race season unfolds. We've had 2 different race winners and a lot of jumbling in the placings.
Each week is gonna have some drama.
The closer we get to race 8, the more the bars will be banging.
---
By the way, how rad was today's final climb of the Giro?!. They only have a few more days of hard climbing...
... it's gonna be epic.
Nobody wants to leave it for the last hilly time trial.
Too risky.
But, sometimes fate has it's say and we just might get down the last day or two with seconds still remaining between the leaders.
https://pedalindustries.com/products/raceday-ready-accountability
Can't wait to check in with the club.
https://pedalindustries.com/products/raceday-ready-accountability
---
164.5
7ish hrs
0 round of cross training
20 minutes recovery
60 minutes reading + Journaling
Podcast:
https://www.strava.com/athletes/10248
WHAT WOULD HAVE HAPPENED?
May 22, 2023
by TODD BROWN
THE FIRST CRIT SERIES I EVER DID made all the difference in the world. Not because it was well run, or fancy, or challenging, or had any fans at all...
... it was the opposite.
The amount of blood I shed on the second race still stains my memory.
Who would go back to that week after week?
Me.
Here's why.
The race was put on by the college ski coach, to help his athletes stay in shape. They raced the B race. The actually racers did the A...
... newbs like me the C.
Like all asphalt-roots crits, this one was staged in an out of the way place...
... the giant, aging football stadium parking lot.
It was more packed gravel than pavement in spots, particularly the the turn I slid out in.
I didn't care.
Only 10 guys lined up.
None of us knew what we were doing.
Most of us placed, and occasionally won on a hot summer night.
I was hooked.
I hadn't won anything sporty to speak of since grade school...
... I was a very, very, very late bloomer.
Finally, I'd bloomed and found something I was good at.
But, what if first race was a legit California crit as a Cat IV?
150+ racers on the line was common back then.
The speeds seemed insane.
It's hard to imagine surviving a few laps.
Nope, I needed Bobby Bills and his girlfriend telling us to Go!,
Holding their silly posters with laps remaining,
The ensuing squabble over who won.
No photos or video,
No race numbers on our back,
No friends or family or spectators of any sort.
A handful of athletes...
... tasting victory for the very first time.
That's often all it takes to find a whole new world of adventure and the pursuit of personal excellence.
https://pedalindustries.com/products/raceday-ready-accountability
https://pedalindustries.com/products/raceday-ready-accountability
---
165.9
7.5 hrs
1 round of cross training
20 minutes recovery
60 minutes reading + Journaling
Podcast:
https://www.strava.com/athletes/10248
THE BEST SUPPORT MONEY CAN'T BUY
May 21, 2023
by TODD BROWN
I'M NOT THE ONLY ONE WHO WANTS YOU TO RIP ON RACEDAY, there are a whole lotta people pulling for you. But, sometimes it feels like we're...
... grinding up hill with a headwind.
Why?
Because we aren't using our calendars properly.
We have 'em.
Sometimes fill 'em out.
Completely neglect the most important parts.
Here's how I do it, and it's improved every relationship I have and given me superior support on my A race...
- Pencil in the A race, the sooner the better.
- Show it to your important relationships - family and work for sure.
- Add the the family and work dates in pen to your calendar.
... then go back and fill in your A race in pen - I like a fat, red Sharpie.
Share your calendar with all that matter, often.
Here's how to screw it up...
- don't share the A race until it's a few weeks or months away
- don't consider other events your supporters deem important
- only have your A race on the calendar
Can I share a little story?
Here's how I set up my A race in 2022.
- I put it on the calendar 3 years out.
- I blocked out time to take Surfergirl on a surf trip to Mexico months prior to my A race.
- I made sure to get to every family and work event I could.
You know how you want your loved ones and friends to crush it at their thing?
They want the same for you...
... the calendar and caption above are a perfect example.
Pro tip: check out their calendar, figure out a way to be there for them.
Bonus: if your calendar and goals aren't freaking you out, raise your standards. A lot.
https://pedalindustries.com/products/raceday-ready-accountability
I'm in the process of dramatically upgrading the accountability club.
The price is also going to increase.
Those who join prior to the upgrade will be grandfathered in.
https://pedalindustries.com/products/raceday-ready-accountability
---
164.8
8+ hrs terrible tossing and turning, too excited?
No cross training
20 minutes recovery
60 minutes reading + Journaling
Podcast:
https://www.strava.com/athletes/10248
SYNCHRONIZED SPRINTING FOR THE BURRITO
May 20, 2023
by TODD BROWN
MY PLAN WAS TO MAKE THE RIDE HARD. When I found the Gambler and the Hulk loading up on caffeine at the corner bakery ...
... my little heart skipped a beat.
Then 1 X Beard, Captain Smith, along with the regulars and some cat named Nico pulled up.
Hellyeah!
This was gonna give me a real read on my new favorite segment.
... how fast can we do it?
Like the young buck I'm not, I started firing. At Jeffery and Alton, The Hulk hit it so hard, only 1 X Beard and I latched on, trying to get through the next light about a half mile away...
... so began the synchronized sprinting.
We barely missed it.
Red light!
Regroup.
Green light!
Over the freeway,
through the first round about,
1 X Beard, Hulk and I were swinging.
Red light!
Regroup.
Green light!
Up a little hill,
through the second, faster roundabout.
The three of us are gone again.
Charging to make every light we can,
pulling through hard...
... I gotta skip a pull.
Okay.
These guys are a little bigger, and I hung on over the freeway which felt like an alp.
Rotating,
Pulling.
Red light!
The Gambler and Nico catch.
Green light!
The next climb up Tesla...
... my batteries are shot.
Hulk, 1 x Beard
gone.
Nico
in between.
Gambler,
on my wheel.
It hurts so flipping bad.
What should be a 2.3 minute power climb,
ends up being a too dang close to 3 minutes.
We catch Nico.
Quick rotations.
Somehow, the idiot who wanted to make the ride hard,
the fool who thought he was a young buck,
pulled to the next short climb.
We're closing.
All 3 of us out of the saddle.
One of us off the back.
Dadgummit!
There's a shortcut.
I scoff and chase onward.
On Church Hill
i can see 'em.
Then I see the shortcutters.
All together over the top for the long, long drop to the coast.
Captain Smith waits,
friends!
We pedal like hell.
There are lights coming up.
Synchronized sprinting?
No luck.
But, we are making the lights too...
... at the last light before the 4ish miles to Laguna, we catch.
Red light!
Regroup.
Green light!
We're in the mid-30s, rotating strong.
This is just what I had hoped for.
Captain Smith and I head South,
they head North.
Only 3 miles and 1000' to go...
... For The Burrito!
It took us 1:07.
Can we break an hour?
First person who does, the burrito is on me.
---
163.6
6.8 hrs terrible tossing and turning, too excited?
Just PushUps and PullUps and a few Squats today.
20 minutes recovery
60 minutes reading + Journaling
Podcast:
https://www.strava.com/athletes/10248
https://www.instagram.com/pedalindustries
https://twitter.com/pedalindustries
TALK ABOUT BLOWING AWAY A PR
May 19, 2023
by TODD BROWN
LAST NIGHT'S PODCAST WAS A GOOD ONE. My scheduled guest had to bail due to emergency surgery. Luckily I had a PRO MTB racer...
... and he had a very clear lesson.
The thing about the podcast interviews is they always bring something neither of us were thinking of to the surface.
This dude is a total stud.
- Outstanding husband and father of 3
- 2-Time winner of Leadville
- National MTB Champion
- Founder of Rouleur Development
2 things stuck in my mind, which you might relate to.
- His 20-year quest to qualify for MTB Worlds
- Obliterating a difficult PR
I knew he'd represented the US at MTB Worlds in Switzerland. What I didn't know was that as a Junior, age 17, he was half a point away from going to Worlds...
... how heartbreaking would that be?
Someone would quit.
Many do.
At 40, he was in the best shape of his life. One a bunch of races, got the points and fulfilled his dream to carry our flag on the world stage.
His son is now beating him, and his next quest is to hang on to his pro status so...
... they can race pro together.
In the meantime, he's taken up Hard Enduro motorcycle racing. If you don't know what that is, it is by far the most difficult and challenging offroad racing on the planet: https://youtu.be/pD5qc9aAB4w
2 years ago, when he got into the sport, he found a terrible 1 mile climb. It took him and a buddy 2 hours to get to the top...
... this week he did it in under 7 minutes!
Bryson, how did you do that?
Well... the same way I won Leadville and went to World's, I kept at it.
Anything else?
I entered and trained for 5 Hard Enduros.
That's it?
I also found a new group of people to ride with that taught me so much I could never learn on my own.
Sound familiar?
- Practice
- Enter hard races
- Ride with better riders
That's Bryson Perry's raceday ripping, pr crushing formula.
Here's the link to the actual podcast: https://podcasters.spotify.com/pod/show/raceday-ready-with-todd-b
---
164.6
8.2 hrs
Just PushUps and PullUps today.
20 minutes recovery
60 minutes reading + Journaling
Podcast:
https://www.strava.com/athletes/10248
WHAT'S MORE COMPELLING... RIPPING OR CRUSHING?
May 18, 2023
by TODD BROWN
BECAUSE MY 10-WEEK CHALLENGE has been incredibly successful in terms of downloads and attempts and an...
... utter failure at people finishing...
... I'm going to do a 5-Day Challenge.
To get the name right, I texted 60 or so of my friends a question:
Which is more compelling: Crush Your PRs or Rip On RaceDay?
The answers were almost a 50/50 split, with a slight lean towards Rip On RaceDay.
Of those, 50% were a quick answer and 50% quite thoughtful.
Some people had a lot to say, but I think the winner was Cameron Hoffman...
... Crush your PRs is worn out.
Before you tell me what matters more to you, and I do hope you'll reply and let me know...
... here are my thoughts.
PRs are such a good measure for our personal progress and readiness for racing. In a world of tailwind assits, ebikes, and questionable supplement choices it can be hard to win a race or snag a KOM segment. Only we know if it's a legit PR.
Winning is not the goal of racing for me. Yes, I definitely like to win and place well and climb the podium. But, if I didn't have to go all out because I registered in an unchallenging category or few if any participated it can be a truly hollow victory.
Ripping On RaceDay is the win for me. Making a plan, working out the details and through the many challenges, arriving at the start line absolutely ready to rip and then racing hard start to finish...
... that is what compels me the most.
As I'm writing this, my former t-shirt biz partner, Damion Hickman, votes for PRs with this...
... #PRCRUSHER.
Now I'm swayed right back to Crushing PRs because that sounds so cool...
... we'll have to make that tshirt.
Maybe we gotta go Johnny Cash at this point...
... PR Crushing, RaceDay Ripping, Sunuvagun!
How about you?
https://pedalindustries.com/pages/start-a-project
One of the most fun things I do is create a custom kit for the biggest A races. It's such a fun process. That jersey up at the top is one I'm working on for Nationals. I added a fiery look, because I want to be on fire for that race.
Did you know we have No MInimums for custom orders, and the designs are free?
Crazy, I know...
... but, I'm crazy about helping you Rip and Crush!
Creating custom gear is the best gift you will ever give your...
... PR Crushing, RaceDay Ripping Self.
https://pedalindustries.com/pages/start-a-project
---
165.4
8 hrs
Just PushUps and PullUps today.
20 minutes recovery
90 minutes reading + Journaling
Podcast:
https://www.strava.com/athletes/10248
https://www.instagram.com/pedalindustries
https://twitter.com/pedalindustries
BLOODIED AND SCARRED
May 17, 2023
by TODD BROWN
MY GLOVES TOLD THE ENTIRE STORY. Once white and pristine, they were now covered with the stains of battle...
... will they ever be the same?
My shins and forearms weren't much better. A thousand little tears received as...
... we tore through the wildly overgrown trails.
Thistles and nettles pricking and stinging.
This is real.
Physical.
Fun.
The blood and weed stains are the proof we are alive and well. Screw the encroaching digital world...
... and its isolation and safety.
We want adventure,
and challenge,
and danger.
We need this,
it bonds us together,
strengthens our humanity.
The best part is we are fit enough to love it!
MY GLOVES TOLD THE ENTIRE STORY. Once white and pristine, they were now covered with the stains of battle...
... will they ever be the same?
My shins and forearms weren't much better. A thousand little tears received as...
... we tore through the wildly overgrown trails.
Thistles and nettles pricking and stinging.
This is real.
Physical.
Fun.
The blood and weed stains are the proof we are alive and well. Screw the encroaching digital world...
... and its isolation and safety.
We want adventure,
and challenge,
and danger.
We need this,
it bonds us together,
strengthens our humanity.
https://pedalindustries.com/collections/socks-and-gloves
Good thing we have a Buy One Pair Get One Pair glove offer going...
... those little stitches across the forefinger are heat sensitive so we can operate our devices with gloves on.
https://pedalindustries.com/collections/socks-and-gloves
---
165.4
8 hrs
1 Circuit of RaceDay Ready Resistance Training
20 minutes recovery
90 minutes reading + Journaling
Podcast:
https://www.strava.com/athletes/10248
THE BEATER RESULTS ARE IN
May 16, 2023
by TODD BROWN
RACED THE BEATER TONIGHT. It was rough. According to Starva, I worked significantly harder than previous two races. According to the race results...
... I got smoked, again.
This is going to be a fun nut to try to crack.
There are 5 more races.
5 more chances to figure out what the heck is going on.
5 more weeks to get my race bike back in racing condition.
But, I really don't think it's the bike.
The guys are all riding really well.
We had two new guys show up this week, and the Coxy, who's been beating us, skipped.
Emilio won. For those of you keeping score at home, Emilio is my pal who I desperately managed to hold off for 2nd at the state road race last month.
Look at his lap times.
That's crazy, right!...
... how did he dose his effort so perfectly?
Compare that to mine.
Clearly, I cracked on the 2nd lap.
I passed 4th place on the first lap, then he passed me back and put a minute and half into me. Had to cheer him on...
... he's also named Todd.
What am I gonna do between this week and next?
- Order the parts to fix the race bike, but doubt they'll get here in time.
- Try and drop some of the extra pounds I'm carrying.
- Get in one more hard ride Saturday.
- Recover, recover, recover.
Anything else?
- See what moving parts can be improved on the beater.
- Maybe throw on some new tires.
Is that it?
- I'm tempted to cut out the daily cross training for the remaining weeks.
---
165.4
8 hrs
1 Circuit of RaceDay Ready Resistance Training
20 minutes recovery
90 minutes reading + Journaling
Podcast:
https://www.strava.com/athletes/10248
BUSTING OUT THE BEATER
May 15, 2023
by TODD BROWN
TOMORROW IS GONNA BE INTERESTING. I'll be doing the local race on the bike I spend the most time on...
... I consider it my beater.
Not only do I do most of my training on it,
but I loan it out when someone comes to visit,
and, I haven't done a lick of maintenance on it in months.
Why do I ride it the most?
Because it's oldish,
identical fit to my race bike,
and ridiculously reliable day after day.
Why race it?
Well, the race bike's suspension is wonky and in need of love.
Here's the interesting thing though.
Is the ol' bike really a beater or have I just treated it like one?
In its day it was top of the top,
lots of carbon and tech,
super light.
It's lighter than my current race bike,
shifts as good as or better than the electric stuff,
and has a fork that is so plush I still giggle when it gets rough.
Ya know what I'm gonna have to do, right?
Convince myself this is fastest dern bike I own.
Which reminds me about the second chapter in my book, The Way of The Racer...
... All You Can Do.
All we can do is enough...
... not a haul pass to complain or make excuses.
---
165.4
8 hrs
1 Circuit of RaceDay Ready Resistance Training
20 minutes recovery
90 minutes reading + Journaling
Podcast:
https://www.strava.com/athletes/10248
https://www.instagram.com/pedalindustries
https://twitter.com/pedalindustries
HOW TO DO MAINTENANCE MODE
May 14, 2023
by TODD BROWN
WHETHER MY NEXT A RACE IS IN 6 MONTHS OR 6 YEARS, this is my maintenance mode. It's tried and true...
... and might be good for you.
Because here's the deal.
We can't race all the time.
Can't be always on.
Gotta rest.
Here's my formula for successful maintenance:
- Know what the next A race, or could be.
- Ride hard twice a week.
- Do other stuff.
Knowing what the next A race, however far off, is a powerful motivator to maintain our good habits we practice when we really want to preform well.
We might drift off course from time to time,
but we always come back because that big challenge is out there.
Riding hard twice a week is simple enough in concept. It can be difficult to do alone. The best way I've found is to have a group to ride with on those big effort days.
For sure somebody in that group has an upcoming A race,
and their energy will get us to regularly push ourselves.
There are lots of other activities I enjoy that compliment riding and racing. Most of them involve family and friends, and it's great to connect more often and deeply than I might when living the A race life.
During maintenance mode the ride time often fluctuates wildly. Long days when there's time, short days or skipping days when time is short. Often, it's just a matter of taking a mental break that necessitates this...
... lack of a regimen.
I've gone years between A races, but I've always had something big out there...
... haunting me to stay fit and healthy.
When is your next A race/event/challenge?
Who is pushing you twice a week?
What can you add?
---
164.9
8.5 hrs
0 Circuit of RaceDay Ready Resistance Training
20 minutes recovery
60 minutes reading + Journaling
Podcast:
https://www.strava.com/athletes/10248
THIS STEEPLE IS STEEPED IN STEPPING TRADITION
May 13, 2023
by TODD BROWN
SHOULD WE BOW TO THE CLIMBING GODS on bended knee, or just admit they've broken our legs and will to ride, with ease? Like we have a choice!...
... when it gets truly steep.
To honor the Giro, some of the pitches I battled on a stair-stepping climb today were 24%.
On a stunning 1.3 mile ascent, my pace was pathetic compared to our local pro young Kevin, who rides for DSM.
- He averaged 10.9 mph
- Me, 6.9 mph
- Him 7:34
- Me 11:54
I was well off my PR from 4 years ago, 8.9 mph and 9:14.
Which is great news.
Why?
Because today's route was beautiful and extremely satisfying in every way.
Here's the link: https://www.strava.com/activities/9065838378/segments/3092547893762368880
It had everything...
- Nice warm up
- Some spirited group riding
- 3 Epic climbs
... and the best breakfast burrito I've ever had. Kudos to High Tide for upping their burrito game.
Now I have something to work on for the next few months.
- Dropping my times on the 3 big climbs
That's gonna be really fun to work on.
I'm not sure I'll PR any of them...
- The first one I PRd on a group ride 4 years ago. It's fast enough to make drafting matter.
- The second one I hit after the spirited group ride portion, 2.5 hours in, and PRd 4 years ago.
- The third one... see previous 2, I did PR it today but I've only been up it 3 times as it's a recent discovery.
... I won't ever be a climbing god,
but, I'll definitely be idolizing their gifts to ascend.
---
Time to commit to the RaceDay Ready regimen.
---
165.6
7 hrs
0 Circuit of RaceDay Ready Resistance Training
20 minutes recovery
60 minutes reading + Journaling
Podcast:
https://www.strava.com/athletes/10248
WEIGHT JUST A MINUTE
May 12, 2023
by TODD BROWN
YES, I WEIGH MYSELF DAILY. I have for years, and I record it as well. It's such a great way for immediate feedback on what was consumed the day before...
... however, there is a problem.
Weight isn't everything.
Yes, I need to shed all the ballast if I'm going to climb well.
My body always changes, when I gain control of my mouth and truly live by RaceDay Ready.
But, lately my weight is up a bit.
Should I care?
Maybe.
If my body fat is up, then yes.
If it's not, or if it's lower, then probably not.
How to know the difference?
There's the simplistic Do these pants make me look fat? test.
It's simple.
I put on the skinny jeans and if there's a muffin top, we gotta problem.
If the waist is same or looser then it probably means I put on muscle.
Another home test is using a scale that measures body fat.
Generally, they are consistently inaccurate. Meaning I don't think the percentage shown would match up with a legit pro body composition measurement, but I do think it's consistent. While it might say 18%, like today, which I think is high, I think it will be consistently high as long as I...
- weigh myself first thing each morning
- drink about the same amount of liquid each day
... then I can use it to track progress.
Capeesh?
So, do I care I'm up a bit.
Yes, on the surface it bugs me.
That said, I am on a very long-term goal 9 years out. My goal is to be as strong then as I am now. To do that, I'll probably put on more muscle than I'd normally carry because of all the additional strength work I've added to my regimen.
Also,
the skinny jeans are looking good
and the arm sleeves are fitting tight.
Nothing wrong with that.
---
165.1
8 hrs
1 Circuit of RaceDay Ready Resistance Training
20 minutes recovery
60 minutes reading + Journaling
Podcast:
https://www.strava.com/athletes/10248
THE SPEED OF THE PELOTON
May 11, 2023
by TODD BROWN
FOR ALL OUR HUBRIS OF BEING THE BEST OF THIS OR THAT, it really just comes down to our peloton...
... who we ride with matters.
We can choose the peloton,
we not the effects.
We've all been on a blistering group ride, traveling the same route we have ridden either alone or with a different group...
... and blown away our PRs.
Keep riding with the those cats and we often go from hanging on,
to regularly pulling through,
to winning the sprint.
The peloton's speed and effects aren't accidental,
riding with them is a choice.
Choose wisely.
https://pedalindustries.com/collections/dirt-dad-fund-store
The picture above is from the DIRT Dad Fund.
Dads
Indoors
Riding
Trainers
These dads Zwift together all year long...
... that's their peloton to stay in shape.
20% of every purchase goes directly to the fund to help the less fortunate members of the peloton.
Click the image to check out some of their gear.
https://pedalindustries.com/collections/dirt-dad-fund-store
---
164.6
8 hrs
.5 Circuit of RaceDay Ready Resistance Training
20 minutes recovery
60 minutes reading + Journaling
Podcast:
https://www.strava.com/athletes/10248
OH, THERE'S MY LYCRA
May 10, 2023
by TODD BROWN
GOT MY LYCRA HANDED TO ME LAST NIGHT. The course was nearly identical to the week before, Strava says my little ol' heart was ticking harder than last week's race...
... so, like any fool, I checked to see if my brakes were rubbing!
I mean jeeeeez... my splits were slower, and I was 3 min behind the winner and 2 min behind guys I'd battled the week before.
Whattheheck happened?
The weather was perfect for racing, overcast and cool. Same as week before.
There's a ton of data to dig through on Strava and other places...
- Freshness/Fitness
- Training time
- Effort distribution
- Weight
- Sleep
- Food
- Stress
... here goes:
Stress, I've had to decline some opportunities to give service and time lately and it was stressful to say no.
Food, I definitely cut my calories to get back to race weight last week... and skipping breakfast on raceay was a bozo nono.
Sleep, has been way off. Getting a decent amount, but staying up too late.
Weight, I'm down 2 lbs from last week, maybe too much too fast.
Effort, last week, I went out Thursday and drilled it again then went long on Saturday.
Training time, last week was about double the hours from the week before but less than I was doing a year ago.
Fitness/Freshness, this is the biggie... and a big change from this time last year.
Monday 5/8/23 Fitness 108, Form 19
Monday 5/1/23 Fitness 108, Form 27
Monday 5/9/22 Fitness 127, Form -8
I was definitely in a better place a week ago than this week, and it showed.
What is interesting to me is that my Fitness was quite a bit higher last year and my Form lower, but I was racing better
Let's see what happens in the coming weeks as I get back to last year's training during this series...
... hard race Tuesday,
long Zone 2 and 3 Saturday,
all the other days are Zone 1 and 2.
---
163.2
8 hrs
1 Circuit of RaceDay Ready Resistance Training
20 minutes recovery
60 minutes reading + Journaling
Podcast:
https://www.strava.com/athletes/10248
NO MORE STUPID GOALS
May 09, 2023
by TODD BROWN
I HAVE A HABIT OF SETTING STUPID GOALS. There is a big difference between stupid and audacious, but sometimes I forget...
... how about you?
It's a problem for me.
And, I blame it on the bike.
Because I have set many audacious goals over the years and accomplished them it's easy to fall into a trap by simply neglecting two key differentiators.
- Believability
- Highly desirable
Without that, the goals are just stupid at best...
... defeating at worst.
Why do I blame the bike?
To be clear, the bike has helped in both stupid and audacious goal setting.
Specific audacious examples:
- Race Baja 500
- Get kids successfully into adulthood
Not only did I believe those goals were possible, I desperately wanted to see it through.
Now, for some stupid ones:
- Double sales in 12 months
- Purchase a remote vacation cabin
These weren't goals in my soul, they were more like goals I was supposed to go for...
... because of some book I read,
or magazine article,
or guru.
Therefore, stupid...
... and doomed to failure.
Let me be clear, there is nothing wrong with most goals. Nor, do I think it's bad to set goals. But, if we don't believe they are attainable and we don't really have a burning desire...
... they are worthless, and in many cases defeating.
The filter for my goals is:
- Believability
- Highly desirable
---
162.6
7.5 hrs
0 Circuit of RaceDay Ready Resistance Training
20 minutes recovery
60 minutes reading + Journaling
Podcast:
https://www.strava.com/athletes/10248
DO YOU HAVE FRIENDS IN HIGH PLACES LIKE MINE?
May 08, 2023
by TODD BROWN
HAD A CHANCE TO CATCH UP WITH MY FRIEND KENT TONIGHT, and boy was it enlightening and confirming. He's a multi-time national champ...
... from high school right on up to the Senior Games.
Gold medals to prove it.
Funny thing is we'd never compared training notes.
Probably because he's a world-class Volleyball Player and we didn't considered ourselves to have much in common...
... he had a 40" vertical leap, I had an okay sprint.
Anyway, we have a lot in common now.
Not with sports, with age and how to preserve our health and be competitive.
For reference, his team is comprised of an average age of 65, and they still compete in the 50's.
Legit.
Turns out we're doing almost the identical regimen.
- Lift weights daily
- Stretch daily
- Eat whole foods
- Stay away from bread and sugar
- Hypervolt and Hyperice
He probably stretches more than I do, and for sure he warms up more than I do...
... he's doing very explosive moves.
- Box jumps, on and off
- Playing tennis
- Running hard
Funny thing.
He got all geeked up when I told him about the sled.
You got a sled?
Yeah.
They're so expensive.
I know, but worth it for all the activation in my ankles.
Where do you do it?
Right on my street, confirms to my neighbors how weird I am.
Ok, I'm getting it.
Get this one from Freak Athlete.
I guess the moral of the story is this...
- keep challenging yourself
- keep signing up for the races
... stay strong.
---
164.6
7 hrs
1 Circuit of RaceDay Ready Resistance Training
20 minutes recovery
70 minutes reading + Journaling
Podcast:
https://www.strava.com/athletes/10248
SERIESLY RACING
May 07, 2023
by TODD BROWN
ROLLING INTO THE SECOND WEEK IN MAY and most of the SoCal racing is done or nearing done. Road races, mostly done. MTB races, winding down. Gravel, kinda done...
... but there is a phenomenon.
The race series.
Some of the series are wrapping up, and some are just getting started.
One thing I've noticed, the race series seem to be doing pretty well.
- Lots of racers
- Lots of spectators.
From a business perspective, the various series going on seem to be taking a page out the the ski industries marketing book.
- Give 'em a deal
- Let 'em race a lot
- Take all their money
When that happens, there isn't a lot of energy or time or resources left to do other races.
I can see the series thing continuing to grow and the lone races continuing to shrink.
Is this a good thing?
I dunno.
Among the many positives is those who commit to do the entire series end up belonging to a community vs just doing a rando race. I actually think this is really good. We need to connect more, not less...
... not just the racers,
but the families and
the sponsors.
As athlete's, it's challenging to have an A series vs an A event.
I was thinking about this while listening to the Giro commentators discussing whether or not Evenepoel came in to the first stage too hot and he'll fade in the 3rd week. Or, will he build such a big lead it won't matter.
We kinda get to face that challenge if it's a weekly series, not so much if we race on a monthly basis.
Either way, it's a challenge to figure how to stay fresh and still stay fast.
I like it.
Do you?
---
162.8
8 hrs
1 Circuit of RaceDay Ready Resistance Training
20 minutes recovery
60 minutes reading + Journaling
Podcast:
https://www.strava.com/athletes/10248
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