Access Denied
IMPORTANT! If you’re a store owner, please make sure you have Customer accounts enabled in your Store Admin, as you have customer based locks set up with EasyLockdown app. Enable Customer Accounts
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
>
WHAT COMES LONG AFTER THE SUGAR HIT?
Jan 25, 2023
by TODD BROWN
THIS GEM REALLY HITS HOME. It came during a conversation with one of the RaceDay Ready Accountability crew. It is so good...
... because it is so true, for us.
Nothing tastes as good as being lean feels.
That is gold.
Nothing tastes as good as being lean feels.
Write it on your bathroom mirror,
on your scale,
on your hand.
We are athletes,
born predators.
I was thinking about that doing a local climb.
My scheduled group ride through Camp Pendleton was nixed because they are doing training exercises. So, I turned around short, hit it hard coming back...
... and attacked the climbs.
PRs.
Yes, PRs in January.
Granted, the main segment, I haven't climbed it a million times, there's room for improvement. It's a solid 20 minute effort...
... aptly named Bahia Pain Cave.
I'm not lighter than the last time I PR'd. But, I'm most definitely stronger with all the leg work I'm doing nearly every day:
- Sled
- Squat
- Nordic
- Box Jump
- Toe Raise
- Heel Raise
The original phrase was Nothing tastes as good as being skinny. Skinny can be good...
... it can also imply weak.
Athletes, predators aren't weak.
The are lean.
Strong.
One more time...
... Nothing tastes as good as being lean feels.
Especially, when getting after it on a climb.
https://pedalindustries.com/products/raceday-ready-2023-for-life-subscription
Need some accountability?
It's just a call away.
https://pedalindustries.com/products/raceday-ready-2023-for-life-subscription
----
164
8.5 hrs Sleep
1 RaceDay Ready Strength Circuit
20 minutes recovery
80 minutes reading + Journaling
Check out my YouTube riff on this post: https://youtu.be/ZB6SdvE83Gw
CAN HAIRY LEGS MAKE YOU FASTER?
Jan 24, 2023
by TODD BROWN
IT'S WINTER, most of us are training indoors or outside solo. Some of it is top secret, some of it is posted on Starva. Meanwhile...
... will getting back to leg shaving make me faster?
Or, is it like Samson's hair?
Neither.
But, here's a short list of pros and cons.
Pro leg shavin'
- Looks cool
- Signals, I know what I'm doing
- Easier to clean up after taking a tumble
- Saves .2 seconds over a 100km time trial at 30mph
Pro leg hairyin'
- Looks wild
- Signals, Give me room I'm new
- Taking a tumble isn't even a consideration
- Saves hours over the course of a year of shower time
Diesel, do you shave your legs?
Why yes, I do.
Why are they hairy, then?
Because I'm not right now.
When do you shave your legs?
When I wanna feel fast and sexy.
When is that?
Which reminds me of the first time I got in the ocean after shaving my legs.
I felt naked.
Which reminds me of the first time I climbed in beg with Surfergirl after shaving my legs.
I felt nakeder.
But, I digress.
Showing up with wild legs is a legit tactic I've used when racing in strange lands...
... the disrespect is drenching.
And their isn't anything like disrespect to get me fired up.
Shallow, I know.
But, it works.
https://pedalindustries.com/collections/raceday-ready-2023
You know what else works?
https://pedalindustries.com/collections/raceday-ready-2023
----
164
8.5 hrs Sleep
1 RaceDay Ready Strength Circuit
20 minutes recovery
80 minutes reading + Journaling
THE UNREALISTIC RACER
Jan 23, 2023
by TODD BROWN
YOU CAN'T DO THAT. That seems hard. Don't be so unrealistic. Don't you want to enjoy life? Isn't time to take it easy?...
... this is Devilspeak.
The road we ride into hell is not paved with good intentions, it is paved with what appears to be helpfulness.
In the end, it creates uneasiness because in our souls we know we could have done better if we simply...
... shut out the naysayers and easyroaders.
If you are struggling to be RaceDay Ready, I get it. I take steps backwards myself, fall victim to the hoopla and shortsightedness of parties and visitors and what appears to be their well-meaning sentiments only to wonder if...
... they are subconsciously jealous, even malicious.
Pulling me down to their reality.
Fuhget that.
We are not looking for average, realistic results. Living below our capabilities is hell...
... heaven is full of unrealistic believers.
Let's go!
How can you be unrealistic this week?
Tell me one commitment you have made.
I'm pulling for you, always have been, always will be...
... supporting the unrealistic racer.
---
Recording our daily stats is good. A weekly checkin is better, because...
"When performance is measured, performance improves. When performance is measured and reported, the rate of improvement accelerates."
- Tommy Monson
If you are slipping, maybe it's time to check out RaceDay Ready For Life.
https://pedalindustries.com/collections/raceday-ready-2023
https://pedalindustries.com/collections/raceday-ready-2023
----
165ish
7 hrs Sleep
1 RaceDay Ready Strength Circuit
20 minutes recovery
60 minutes reading + Journaling
TO TRAIN OR NOT TO TRAIN OUR WEAKNESS?
Jan 22, 2023
by TODD BROWN
SOME SAY WE SHOULD TRAIN OUR STRENGTHS others say we should train our weaknesses. Who's right? Why do we even have weakness? What's your take?...
... Here's mine.
It all depends.
If we're trying to actually win a race:
- Pick an event that suits our skills.
- Take those skills to their highest level.
- Go for the win.
If we're in it for the shear challenge:
- Pick something outrageous.
- Take the skills required to their highest level.
- Go for it.
For all it's glory, I've found winning to be hollow.
There is nothing like picking something outrageous, especially if nobody thinks we can do it, and getting it done.
Whether we are momentarily or permanently weakened is irrelevant...
... what we're doing with it is what matters.
https://pedalindustries.com/pages/raceday-ready-2023-ala-todd
Personally, I'm enjoying more than ever the effects of being RaceDay Ready...
... especially the results of the Cowboy Strong philosophy.
So much so, that I'm testing out a new twist to my training.
I'll be sharing the results in the coming months.
They are promising.
https://pedalindustries.com/pages/raceday-ready-2023-ala-todd
----
165ish
8.5 hrs Sleep
0 RaceDay Ready Strength Circuit
0 minutes recovery
80 minutes reading + Journaling
HOW TO IMPROVE YOUR SUSTAINABLE POWER
Jan 21, 2023
by TODD BROWN
I'M A SUCKER FOR ANYTHING THAT SAYS SUSTAINABLE, even if my spider sense is yelling Scam Scam Scam I'll do what I did today...
... and risk being semi-disappointed.
Yes, the salad with sustainable salmon was good, however is it sustainable just because it is such a tiny piece of salmon?
All I can say is it wasn't nearly as thrilling as using my sustainable power...
... to drop my friends on a hilly 45 minute grind.
What is sustainable power?
Like the salmon in my salad, sustainable power isn't a hugehuge effort.
For me, it's the racepace I can hold all day. Not really all day, but for a longlong time...
... it's tempo.
150-159 beats a minute.
It's not a pace you use that much in road racing, where we have to hit it hard to hang on.
It's not a pace that will drop anyone immediately.
If that's true how did I drop my pals?
- honestly, I'm a little fitter at the moment
- I relentlessly kept the pace high
- One by one over the final 20 minutes they popped off.
How does this fit into polarized training?
Well, I'm still laying lots of base miles in zones 1 and 2 for most of my rides...
... which leaves 2 rides a week to get after it.
But, doesn't that mean the 2 hard days should be all out with lots and lots of intervals or a group ride at race pace?
Yes, and no.
Yes, we need the 2 hard days.
But, if the upcoming races are likely to leave you alone for long periods of time, like a MTB race...
... one of the two hard days can certainly be sustainable power.
Done right, it will feel a little too easy at the start and super challenging towards the end.
I was hungry all afternoon after my sustainable salad...
... fortunately, my competitive spirit, was veryvery satiated.
https://pedalindustries.com/pages/raceday-ready-2023-ala-todd
Another way to improve sustainable power, is to do offthebike strength training, like the kind we do with RaceDay Ready.
Have you started it?
https://pedalindustries.com/pages/raceday-ready-2023-ala-todd
----
164
7 hrs Sleep
0 RaceDay Ready Strength Circuit
0 minutes recovery
20 minutes reading + Journaling
MOST RACES SUCK
Jan 20, 2023
by TODD BROWN
I'M A FIRM BELIEVER IN THE 1-3 A RACES THEORY. It's just impossible for me to get up for more than 1 or 2 races a year, maybe 3. So I hone in on a few because...
... most races suck.
Not that the promoters are bad or competition unworthy or courses weak, that's not it at all...
... they're really just fine.
But, as the great Derek Stivers says...
... If it ain't hellyeah, it's no.
Because, when we turn down the other races we are left with the much bigger challenges. And, with big challenges comes big magic...
... we are forced to rise to the occasion.
Do I do more races?
Yes, for sure.
However, if I focus equally on them all they end up sucking the life out of me.
Choose wisely...
... Our A races define who we are.
https://pedalindustries.com/pages/raceday-ready-2023-ala-todd
Which makes it easy and wise to practice Race Day Ready every day.
Have you started it?
https://pedalindustries.com/pages/raceday-ready-2023-ala-todd
----
165
7 hrs Sleep
1 RaceDay Ready Strength Circuit
20 minutes recovery
60 minutes reading + Journaling
REMEMBERING TYLER HAMILTON
Jan 19, 2023
by TODD BROWN
ONE OF THE MORE INTERESTING BOOKS I'VE READ was the confession of Tyler Hamilton. It's been a while, but I was very much reminded of it today...
... as I clicked off the final minutes of my ride.
It wasn't good.
In fact, it was a total rookie move. But, for Tyler, it would have been a very pro move.
Among the many things he did to reach the top levels of the sport was to ride all day long on limited calories...
... then rather than eat he would sleep.
He complained about getting so lean it hurt to sit on anything but very padded surfaces because his butt was gone.
I'm in no danger of that, however I did really mess up my food.
I didn't bring enough and I bonked.
30 minutes from home.
Which for me means I get shaky, pretty fast.
I walked in,
helmet on
gloves on
shoes on
... and finding sugar,
calories...
... it was on!
Chocolate covered macadamia nuts.
Check.
Frozen cookie hiding in freezer.
Check.
M&Ms.
Check.
The problem with a serious bonk is it can take you muscles weeks to recover.
This was a minor bonk, and I was delirious...
... making all kinds of bad decisions.
What I should have done is marched in, sans shoes, and mixed up a 150% of my recovery drink. Then, waited it bit until it took effect.
What I also should have done was take more calories when I rolled out, but one turn lead to another and I rode beyond my planned 90 min...
... even then, I was traveling too light on carbs.
Time to get off my augmented cushion of a derrière...
... and do some extra pushups before I hit the hay.
https://pedalindustries.com/collections/supertech-ts/products/all-marble-supertech-t
Good thing I'm wearing a SuperTech T
Use promo code TODDSFAVET to save 20%
https://pedalindustries.com/collections/supertech-ts/products/all-marble-supertech-t
----
164
8 hrs Sleep
1 RaceDay Ready Strength Circuit
20 minutes recovery
80 minutes reading + Journaling
THE ONLY GOOD THING ABOUT EBIKES
Jan 18, 2023
by TODD BROWN
THERE IS ONLY ONE GOOD THING ABOUT EBIKES, transportation. Getting from A to B, especially in hilly terrain and if you're a pre-driving teen. On the aporty side..
... they are also good for people with health challenges.
That's it.
I do admit to having been inspired by ebikes, not to clap some edork upside the head...
for destroying our trails during the rain
blowing through all the turns of our tight, fragile singletrack
hitting 30 mph on a bike trail, hands off bars, staring at phone
... no, none of those daily inspirations.
Ebikes have inspired me to get back on a dirt bike, probably a Honda 450X, and return to race Baja because...
... if you're gonna get a motor, it better be loud and overwhelmingly powerful.
Otherwise, all these overdressed underworking "athletes" are shortchanging themselves.
In true bandwagon fashion, USA Cycling, our governing body of competition which is constantly losing it's grip on local promoters due to their own silly policies and often surly officials, has determined esports Nats is a good idea...
... It's on the calendar, with a date and location.
Unlike many of the traditional National Championship events which have still yet to merit location and date announcements. Unlike almost every other promoter who has had their 2023 schedule and details up for months...
... these clowns, like their new esport love, can't be bothered with tradition.
Call me old.
Call me a blind...
... I prefer my suffering to be self-made, just like my power.
https://pedalindustries.com/collections/all-hats
Today, being in the low 40's a ebikers donned snowgear...
... all I needed was our thin Skull Cap.
It is the perfect layer to take the chill of your dome and still fit comfortably under your helmet.
Made from the same luxurious Italian fabric we use on the front of our #1 and PRO jerseys this is breathable and moisture wicking.
Save 20% with Promo Code: MANPOWER
On any of our headwear.
https://pedalindustries.com/collections/all-hats
----
162.6
7 hrs Sleep
1 RaceDay Ready Strength Circuit
0 minutes recovery
30 minutes reading + Journaling
HOW CHAMPIONS FUEL FOR EPIC RACES
Jan 17, 2023
by TODD BROWN
I'VE BEEN EXPERIMENTING QUITE A BIT WITH FUELING. Calories per hour, at certain levels of effort. Getting it right...
... means laying down fast time.
Getting it wrong.
Not so much.
For many years, I strove to consume 300 calories per hour in a race or intense training session. I was religious out that. How I consumed them...
... was dependent on the terrain.
A road race, could be mostly food.
A rough and technical MTB race, all liquid from a hydration pack.
However, that has changed.
Not the methods depending on terrain, the amount of calories.
Now, I shoot for 400 calories an hour.
I perform better.
Interestingly, even though I may consume 1600 calories in a 4 hour session and according to the apps burn double that amount of calories...
... I'm not famished after the effort and I recover better.
But, anybody could and should play around and dial in their calorie consumption. Amateur and pro...
... but, champions devour a different kind of fuel.
When it all goes sideways, when all looks lost, when quitting is about to happen the champion...
... feasts and devours the past victories and triumphs.
Racers cannot conquer on bread alone.
https://pedalindustries.com/pages/raceday-ready-2023-ala-todd
Which is why journaling is an integral part of the 10-Week Challange
Have you started it?
https://pedalindustries.com/pages/raceday-ready-2023-ala-todd
----
162.4
8.5 hrs Sleep
1 RaceDay Ready Strength Circuit
20 minutes recovery
60 minutes reading + Journaling
ARE YOU TAKING THE TRANQUILIZING DRUG OF GRADUALISM?
Jan 16, 2023
by TODD BROWN
TRADITIONALLY, AND I MEAN GOING BACK DECADES, this is my day to ride up the mountain top and look over my figurative kingdom...
... and think things over, make plans.
Most of us, myself very much included, cherry pick our victories and our defeats.
We are cowards, afraid to see things as they really are, to admit our faults and our weaknesses...
.... until we do that, we cannot begin to hope for greatness on or off the bike.
Dignity.
Discipline.
Destiny.
Devotion.
Dissatisfaction.
Dispair.
Difficulties.
These are what Dreams are made from.
If I learned anything from yesterday's tragedy it is that time is short, too short. There is no time to take the drug of gradualism.
We must make real promises to act with haste.
Rise.
Lift.
Struggle.
If you have never read the I Have A Dream speech, if it's been a while, do it. It's short (<10min). And beautiful. Inspiring. Don't let someone cherry pick the words. Read 'em. Own 'em.
We're doing life right when we have...
Dignity.
Discipline.
Destiny.
Devotion.
Dissatisfaction.
Dispair.
Difficulties.
... Dreams.
----
163.6
7.5 hrs Sleep
1 RaceDay Ready Strength Circuit
20 minutes recovery
75 minutes reading + Journaling
SHOULD WE FOCUS ON TIME?
Jan 15, 2023
by TODD BROWN
WHAT I'M ABOUT TO SHARE IS TROUBLING and terrible. Walking on the beach today we noticed a surfboard floating, looking closer...
... I could see it was tied to a body.
I ran.
Turned him over
With others, dragged him to the sand.
Surfergirl called 911 and flagged the lifeguards.
A friend, who had just renewed her CPR certification, began pumping his chest.
A bystander, who is a critical nurse spelled her.
First responders arrived and took over.
We talked after the ambulance rushed away.
22 minutes had passed since the call.
It seemed like a lifetime.
I couldn't help but think of the parents and loved ones.
I couldn't stop crying and praying.
Did you see the others kneeling?
I walked back, alone, in the deep sand.
She likes to walk in the water.
Time to process.
A man called to me.
Are you okay?
Yes, why do you ask?
I saw what you did, can I pray for you?
Of course.
Surfergirl joined.
We talked a bit, he gave me a book he was reading. The Shack.
Further down the beach, we walked over to a lifeguard in his truck. Tears rolled down his face, and ours.
He said, I'm just praying him and his family.
Near the top of the many stairs back to the parking lot, an elderly woman weakly made her way. I slowed...
Can I help you?
No, I'm 85.
Oh!
I broke my leg, but I still walk down over there and then walk up over here.
That is wonderful, you're so strong.
Wherever you are, I hope you are well and safe and on good terms with God and man...
... none of knows our time.
(Please do not ask me to talk about this further XOXO.)
APPARENTLY, I HAVE 9 LIVES
Jan 14, 2023
by TODD BROWN
I DROVE 35 MILES SOUTH TO BEAT THE RAIN, and ride with the most ferocious group in the region. No matter the time of year, I get whacked. I have only one question...
... are these guys, just better?
There is something about San Diego that produces competitors. I suspect the origin lies with the Navel base, particularly the SEALs.
For decades, incredible athletes have been coming here to try and become Navy SEALs. Those guys live and train here, raise their families and retire...
... and their culture spreads far and wide.
Take that warrior mentality, combine it with year round perfect weather and you've got a petrie dish of awesomeness.
There's more.
If you look at today's route profile, you see the lung busting effort after effort through beautiful terrain with few traffic lights. it's just really good riding.
I arrived early, to warm up a bit and socialize. Might as well make friends before I decide...
... I hate every one of these guys.
The pace is casual, and even I'm antsy. I shouldn't be, but I am. Then, we turn right about mile 24...
... and go straight up for 4 miles.
My chest is heaving,
Joe's slobber is gushing down his chin,
and the pros are out of sight long before the top.
Unpredictably, there is a regroup.
I'm grateful.
About an hour later, a guy looks over at me and says...
You've got 9 lives.
How's that?
Well, you get ejected on every climb and somehow get back on.
It's hard to hate a guy that appreciates all the suffering, and daredevil descending to hang on...
... in fact, I appreciate all these guys who inspire me.
I just wanna know...
... are they better?
Nurture or Nature?
https://pedalindustries.com/products/pedal-kom-jacket-isd
We still have 1 closeout KOM jacket. A Large.
This is without a doubt, the best product for weather like this, wind and water proof, and easily fits in a jersey pocket.
The new KOM jacket will be out soon, selling for $140... the Italian fabric is superawesome and superexpensive.
Grab the large for 50% off.
https://pedalindustries.com/products/pedal-kom-jacket-isd
----
164.1
7 hrs Sleep
1 RaceDay Ready Strength Circuit
20 minutes recovery
50 minutes reading + Journaling
MOST SHIFT WORKS
Jan 13, 2023
by TODD BROWN
SOMETIMES GOLD JUST ROLLS OFF THE TONGUE OF A FRIEND and I have to share it with you. Like this from legendary promoter and world champion racer Victor Sheldon...
... Most shift works if you just stick with it.
The problem of course is the IF.
Because most people don't stick with things.
I'm guilty.
Already my commitment to do X amount of sales calls a week has been far short of what I hatched from the comfort of my lazyboy on NYD. Sales calls, like most things that take effort, are hard to get started...
... and awesome once we get going.
Same for my morning RaceDay Ready cross training.
More so for stretching a night.
20ish minutes for each of those ...
... I always feel amazing once I'm done.
Victor has bagged around 20 World and National Championships between his Pro Jet Ski racing and outstanding mountain biking career. He also promotes some of the very best MTB racing in these parts...
... he stuck with it when few thought he could succeed.
If...
https://pedalindustries.com/pages/raceday-ready-2023-ala-todd
https://pedalindustries.com/pages/raceday-ready-2023-ala-todd
----
163.1
8 hrs Sleep
0 RaceDay Ready Strength Circuit
20 minutes recovery
60 minutes reading + Journaling
SLEDDING IMPROVED MY PEDAL STROKE, A LOT
Jan 12, 2023
by TODD BROWN
IT'S WINTER AND KIDS ARE OUT SLEDDING. Me too, and it's done wonders for my pedal stroke...
... especially out of the saddle.
But, it doesn't snow where I live?
Not a problem.
Not that kind of sled.
This kind.
Pull it backwards, and heal your knees.
Bend down and push on the bar sticking up and magic happens in your ankles because you have to use them to get that weight moving...
... while developing speed and power.
My bike fitter noticed a year or so ago that my ankles weren't moving properly. Today, getting fit to my Frankenbike...
... wow, the ankles are firing.
The sled is the first activity I do, almost every day. 5-10 minutes. It's loaded with about 220 pounds now.
Many gyms have sleds.
This is the link to the one I'm using here.
https://pedalindustries.com/products/pedal-industries-2023-clear-water-bottles-2-bottles
You might get thirsty... check out this bottle deal.
Ships FREE
https://pedalindustries.com/products/pedal-industries-2023-clear-water-bottles-2-bottles
----
163.7
8 hrs Sleep
1 RaceDay Ready Strength Circuit
20 minutes recovery
45 minutes reading + Journaling
IS YOUR BALANCE IMPORTANT?
Jan 11, 2023
by TODD BROWN
AS I AGE, I find it more and more difficult to maintain my balance. Oh, I can still track stand and ride the curb, do most of the fun stuff...
... but balancing is becoming an issue.
At this point, I want to be really good at a few things.
I don't want balance...
I want to ride my ass off,
work my ass off,
and know God
... I want results.
The order of priority changes often, daily, by the minute.
If there is one thing I know for certain, it's a lot easier to balance...
... with speed and vision.
Going fast,
keeping the eyes up,
makes overcoming obstacles more likely.
https://pedalindustries.com/products/pedal-industries-2023-clear-water-bottles-2-bottles
That's probably why I like clear water bottles, too.
Stock is limited,
bottles are rad,
price low.
Ships FREE
https://pedalindustries.com/products/pedal-industries-2023-clear-water-bottles-2-bottles
----
164.1
7 hrs Sleep
1 RaceDay Ready Strength Circuit
20 minutes recovery
50 minutes reading + Journaling
GOOD TRIBE VIBES - 10x10 special offer
Jan 10, 2023
by TODD BROWN
THERE'S A LOT TO LIKE ABOUT GOING RACING. The training, the bike prep, the countdown...
... and the explosion pulling into the venue.
My palms are sweating just thinking about it.
Line of cars.
Parking.
Unloading.
Kitting up.
Warming up.
Sizing up.
Lining up.
And, RACING!
I think the people that have the most fun are the ones who are there with a group.
Even if it's just two.
There is something about sharing the experience with someone who gets what we're doing...
... it's bonding, often lifelong.
The really organized groups don't just have matching kits..
... the have a place to hang out, before and after.
Usually a sweet canopy, like this one.
https://pedalindustries.com/collections/canopies-banners-and-flags
Notice how it looks like their back wall is lit up, that's because we prefer to do the back walls out of a special mesh fabric...
... more light, better wind flow.
If you'd like to get a custom canopy or back wall or bike rack banner, we're doing...
... a special 20% off this week on all outdoor gear.
Go here to get started: https://pedalindustries.com/products/add-more-custom-products-to-my-store
----
164.1
7 hrs Sleep
1 RaceDay Ready Strength Circuit
20 minutes recovery
50 minutes reading + Journaling
IF YOU KNEW
Jan 09, 2023
by TODD BROWN
I THINK THE HARDEST PART ABOUT PUTTING TOGETHER AN ANNUAL PLAN is not picking the events or blocking out the weekends or...
... lining up the training blocks.
The hardest part is believing what we have planned will work, and then working that plan.
In the beginning, it's really hard to tell if any progress is being made.
It's even easier to wait a day or a week to get started because...
... the weather, work, illness, vacation, celebration
If we really believed in our plans, if we were absolutely certain in the outcome, if victory - however we define it - was certain...
... we get to work right now.
That's the plan.
Work it.
https://pedalindustries.com/pages/raceday-ready-2023-ala-todd
https://pedalindustries.com/pages/raceday-ready-2023-ala-todd
----
164.3
8 hrs Sleep
1 RaceDay Ready Strength Circuit
20 minutes recovery
65 minutes reading + Journaling
WHAT IS THE OPPOSITE OF MODERATION?
Jan 08, 2023
by TODD BROWN
FOR SOME PEOPLE MODERATION IS RELIGION. All things in moderation they say.. Not me. If you asked me how to spell moderation, I'd say...
... M-E-D-I-O-C-R-I-T-Y.
It's the opposite of moderation that yields results.
The best don't do any of this in moderation:
- Sleep
- Eat
- Drink
- Train
- Stretch
- Lift
- Recover
- Skill drills
Can you imagine a pro telling the team director, Not too worry, I've trained moderately? Slept Moderately? Eaten moderately?
Of course not.
Pros do the opposite of moderation.
They know exactly what it takes, and get it done...
... nothing more, nothing less.
Precision,
that's the opposite of moderation.
How do spell winning?
P-R-E-C-I-S-I-O-N.
https://pedalindustries.com/pages/raceday-ready-2023-ala-todd
https://pedalindustries.com/pages/raceday-ready-2023-ala-todd
----
164.7
8 hrs Sleep (rookie move!)
0 RaceDay Ready Strength Circuit
20 minutes recovery
100 minutes reading + Journaling
I FINALLY CELEBRATED BOXING DAY
Jan 07, 2023
by TODD BROWN
I LOVE BOXING DAY CELEBRATIONS. Especially the kind where I don't have much to donate, but receive all kinds of gifts...
... like punches in the gut.
Today was exceptional, finally dry and beautiful after what seemed like a month of straight rain.
LoveWatts and I rode over to let the Lords of Winter Fitness enjoy their reign by raining down...
... attack after attack.
I'm not even sure they were trying all that hard, such is our state of readiness after wet and cold weather, travel, work, holidays and some wisely backed down months.
Officially, it is exactly 10 weeks until Cactus Cup, where I've sworn to snatch a PR on the long course...
... age be damned.
It
is
time.
What's an interval loathing, powermeter hating, crusty old diesel gonna do?
Obviously, take the 10-Week Challenge in earnest.
Less obviously, use and be abused at the local group rides...
... building my fitness one week at a time.
When will I stop the RaceDay Ready strength circuits? Tapering off of them 2 weeks out.
It's a lot like pulling back an arrow.
The string maybe sloppy and lax now, but it will get tighter and tighter...
... until I let it fly.
That's my plan.
What's yours?
https://pedalindustries.com/pages/raceday-ready-2023-ala-todd
https://pedalindustries.com/pages/raceday-ready-2023-ala-todd
----
165.1 (the horror!)
6.8 hrs Sleep (rookie move!)
0 RaceDay Ready Strength Circuit
20 minutes recovery
40 minutes reading + Journaling
ROAD, DIRT AND FRANKENSTEIN
Jan 06, 2023
by TODD BROWN
GRAVEL RIDING IS HERE and it is killing off road racing in these parts. The turn out is bigger, the energy greater...
... it is fun and new.
Promoters don't know what to do.
Some are threatened, some are on the band wagon,
Racers don't know what to do.
Stick with the small fields or head on over to larger fields.
But, there is a problem as I see it.
Several.
First gravel racing isn't really racing.
Hear me out.
Gravel racing is more like a gran fondo, a mass start adventure served with caviar and wine. Nobody is really there to win, but a few pros. The rest are there to ride fast, bump bars, maybe shed some skin...
... and pedal for an absurd amount of time.
There is nothing wrong with that, but it's not racing. This is racing:
- Lining up with riders of similar talents.
- Getting after it with power,
- and guile.
Gravel is a lot of fun, and it drew me in a few years back...
... I think it could be even more funner.
My typical gravel ride around here is limited. We just don't have endless dirt roads.
We have some dirt,
and some single track,
and all kinds of horse trails,
plus back alleys and sidewalks and curbs,
and of course lots and lots of concrete and tarmac.
Which means my gravel rides aren't really gravel at all...
... they are a helluvalot more fun.
Each time I roll out on my gravel bike, I'm like Dr. Frankenstein building the parts from each terrain...
- jumping
- sliding
- climbing
- hammering
- carving
... I'm not a gravel rider,
I'm a Frankenrider.
What would make gravel racing more fun?
- Shorter courses
- Requiring more skill
- With categorized riders
Or maybe it would ruin it all together when the angry step dad, UCI, found out we were having fun and came in to make it "legit".
Speaking of legit, I have determined that for me the right tool for Frankenriding is an old hard tail.
- Party up front
- Business in the back
- No fretting if things get messy on course
Maybe it's just more representative of who I am as a person?
I dunno.
I do know this.
I'm planning to race more MTB this year, and being as close to my MTB position on all rides is going to be helpful...
... Frankenriding is the only way to log the Zone 1 and Zone 2 miles.
https://pedalindustries.com/pages/raceday-ready-2023-ala-todd
Frankenriding also requires more upper body strength.
https://pedalindustries.com/pages/raceday-ready-2023-ala-todd
----
164
8 hrs Sleep
1 RaceDay Ready Strength Circuit
0 minutes recovery
80 minutes reading + Journaling
THE REAL REASON THE 10-WEEK CHALLENGE WORKS
Jan 05, 2023
by TODD BROWN
MORE OFTEN THAN YOU'D THINK, I get a thank you note or text or even a phone call from someone who took the 10-week challenge...
... they've all been grateful and pumped.
Curiously, while they all have a favorite aspect, there isn't one aspect that they all laser in on.
Which got me wondering...
... what is it about the challenge that works?
I haven't ask them, but I will tell why I think it works.
No matter who you are, how good you are, hDow much you know...
... I guarantee change is going to be required.
That is because the RaceDay Ready 10-Week Challenge is a comprehensive program...
- physical
- mental
- spiritual
- social
... at the end you'll have so much proof of improvement in each area you'll be...
... Ready to rip on RaceDay.
It took me forever to figure it out.
For example, I once paid to Joe Friel to come and speak to a group of us. He and I had a long lunch and talked about all kinds of aspects of training. If you want to see his current thinking, which is exactly what we cover in the challenge go here: https://joefrieltraining.com/my-5-2-training-routine/
https://pedalindustries.com/pages/raceday-ready-2023-ala-todd
https://pedalindustries.com/pages/raceday-ready-2023-ala-todd
----
163.4
7.5 hrs Sleep
0 minutes of strength
0 minutes recovery
60 minutes reading + Journaling
WHICH IS A BETTER USE OF YOUR TIME?
Jan 04, 2023
by TODD BROWN
THE LARGELY ONE-DIMENSION APPROACH most riders use to get faster cracks me up. So much time spent mindlessly riding...
... vs time spent riding with purpose.
Which is better...
- Pedal stroke smoothing drills or riding more?
- Learning to carry speed through turns or riding more?
- Dialing in race nutrition or riding more?
- Clean and pristine drivetrain or riding more?
- Strength training for 15 minutes or riding more?
- Tire set up or riding more?
- and so on
... perfecting the little things or riding more?
Yes, we do need piles of miles.
But, we can get a helluvalot faster with a little effort.
I wrote a new book about that, kind of.
https://pedalindustries.com/products/raceday-ready-100-day-journal
I say kind of because the book really is just a healthy nudge in the right direction and will require a lot from you...
... it comes with a 100% money back guarantee.
Check it out.
Ships free, too.
https://pedalindustries.com/products/raceday-ready-100-day-journal
----
163.4
8 hrs Sleep
1 minutes of strength
20 minutes recovery
60 minutes reading + Journaling
DON'T BE A PARASITE
Jan 03, 2023
by TODD BROWN
YOU CAN ALWAYS SKIP A PULL. Fake breathlessness, creep in the back. There are lots of ways to do it...
... but, we know what you're up to.
You're being selfish, saving your powder and trading something awesome for something now.
The peloton doesn't forget.
The trust is gone, and so will be the next break...
... without you in it.
Do the work.
https://pedalindustries.com/collections/raceday-calendars™
Are you in the calendar club?
Now shipping free.
https://pedalindustries.com/collections/raceday-calendars™
----
162.4
7 hrs Sleep
1 minutes of strength
20 minutes recovery
60 minutes reading + Journaling
ARE YOU AT WAR?
Jan 02, 2023
by TODD BROWN
I'M AT WAR. Nobody knows it. Instead my friends and neighbors say things like You're so dedicated or You're an inspiration. Maybe I am, and that's cool...
... but, it's not about them or what they think.
It's my fight.
When I look at the pull up bar strategically placed in my bathroom door jam, I'm reminded of the battle. It is there because I committed to do pull ups and pushups...
... every dawgawn day.
The first few are never fun, never, which is why it is so difficult to get started...
... I grab that dern bar and hang.
Up.
Down.
Then, it's 3 pushups for every pull up completed...
... I grudgingly assume the plank position.
Down.
Up.
In a few minutes, it is all over. My muscles are full of blood and it feels so flipping good...
... that's why I go to war with myself.
Because I like it,
the challenge,
overcoming.
It's the reason I am going to go alone today and do intervals on a 10 mile rocky singletrack climb...
... nobody will know, but me.
https://pedalindustries.com/collections/raceday-calendars™
Just like nobody will see all the work I put in before the A races on my calendar.
https://pedalindustries.com/collections/raceday-calendars™
----
166
7 hrs Sleep
0 minutes of strength
20 minutes recovery
60 minutes reading + Journaling
HOW GOOD COULD WE BE?
Jan 01, 2023
by TODD BROWN
FOR THE LAST 3ISH YEARS I have been riding 3 bikes. Gravel, road, mtb. 40%, 30%, 30%, respectively. It's been a lot of fun...
... but, I think it's made me worser.
There's just no way to reach maximum potential performance training on three different bikes, in three different disciplines, because the...
- fit
- handing
- strategies
... though similar, are different.
Is that really true?
While I just completed a breakout year, and while three of the most exciting road pros are battling it out in Cyclocross right now, and two of them compete on MTB as well, one the Olympic Champ...
... yes, I still think that could be true.
For me.
Friday, while going up a somewhat technical 6 mile singletrack climb, I just didn't have it...
... dismounting where I should be charging with power.
Not a good indication.
A few weeks back, on a challenging road ride, the group was frisky and I suffered with every acceleration.
Time to experiment.
There is nothing but MTB races and a road stage race between now and April...
... I just might have to go all in on 2 of the 3.
Any thoughts?
https://pedalindustries.com/collections/raceday-calendars™
Have you watched this?
https://pedalindustries.com/collections/raceday-calendars™
----
166
7 hrs Sleep
0 minutes of strength
20 minutes recovery
60 minutes reading + Journaling
HOW TO STAY SHARP
Dec 31, 2022
by TODD BROWN
I READ A LOT. I buy a lot of books. I like paper, I like to dog-ear the pages and underline the passages that are most meaningful...
... most of that is done when the house is quiet.
The best part is going for a long ride alone and considering the thoughts the authors were trying to convey.
Somehow a jarring trail or screaming descent or maximum effort on a long climb...
... will bring forth an epiphany.
An insight.
Or change my mind.
But, I don't think I've been going deep enough.
I say that because not in the stack above are the my trusty religious texts which always seem to give more with each reading.
This year, I'm going to limit myself to a handful of books.
I'll probably still buy a lot, but as the great George Raveling says sometimes you don't need to read the whole book. Or, as the great Seth Godin says most books you get the joke quickly and the rest is filler...
... if it's boring or long winded, I'll move on quickly.
The good ones I'll read and reread.
The most impactful book of the year in that stack?
The Artist's Way, by Julia Cameron.
I recommend it a long with others as part of the 10-Week Challenge because...
... all riding and no reading makes Toddy a dull boy.
https://pedalindustries.com/pages/raceday-ready-2023-ala-todd
https://pedalindustries.com/pages/raceday-ready-2023-ala-todd
----
163.4
7.5 hrs Sleep
0 minutes of strength
0 minutes recovery
60 minutes reading + Journaling
WIPE OUT YOUR COMPETITION LIKE ROCKY WIPED OUT DRAGO
Dec 30, 2022
by TODD BROWN
TODAY'S CLIMB IS 6 MILES. Straight up. It's singletrack, mostly too narrow to pass...
... with a fair amount of challenging rocks and features.
I picked it for one reason.
It's time to chop wood.
What I mean by that is it's time to train solo, on terrain that might make me bleed.
The great Rocky Balboa came to mind, in Rocky IV. He's up against Ivan Drago...
... a Russian killer.
He killed Rocky's bestie, Apollo Creed.
He'd nearly killed Rocky.
But, not this time. While Drago is training with scientists in a gym, our hero is in the freezing Russian winter...
... chopping wood.
I cruised up San Juan Trail in Zone 2. Keeping it mellow. It was surprising how degraded my skills are right now. Multiple dismounts. It's the perfect place to train for...
... the blows that are sure to come next season.
How do you chop wood?
https://pedalindustries.com/pages/raceday-ready-2023-ala-todd
Along with the 10-week challenge, I'll be going back to ride that trail often.
It's a longer climb and more technical than any of the races on my calendar.
https://pedalindustries.com/pages/raceday-ready-2023-ala-todd
----
162
7 hrs Sleep
19 minutes of strength
20 minutes recovery
60 minutes reading + Journaling
MY TWO BIGGEST TROLLS
Dec 29, 2022
by TODD BROWN
AS I ENJOY A BIT OF MICROFAME, I have had to deal with a number of trolls. It's flattering, and kinda fun to have a few haters who just don't get..
... who I am.
The two biggest trolls are of my own making, and they are constantly on my case.
In fact, they stalk me on most of my rides. Someone must have doxed me on Strava...
... it's super annoying!
The first is this young punk. Always making fun of me, and egging me on.
Jump that gap!
Get off the brakes!
Stop sitting in, attack!
(Have you seen either of these troublemakers?)
There other is an old coot couch rider. He yells I shouldn't be attempting any of my quests.
Slow down for hecksakes!
Give it a rest, grampa!
You can't do that!
Like I said, trolls are pretty funny and generally quite pathetic. I just laugh it off, and stick my plan...
... that's who I am.
What do you do with your trolls?
https://pedalindustries.com/pages/raceday-ready-2023-ala-todd
I don't think any of them could take the challenge...
... trolls are all talk.
https://pedalindustries.com/pages/raceday-ready-2023-ala-todd
----
162.5
7.5 hrs Sleep
18 minutes of strength
20 minutes recovery
90 minutes reading + Journaling
RACEDAY PERFORMANCE IS NOT AN INDICATION OF HOW FAST YOU ARE.
Dec 28, 2022
by TODD BROWN
RACEDAY PERFORMANCE IS NOT AN INDICATION OF HOW FAST YOU ARE. If you're looking at it that way, you're bound to fall short of the mark. Instead, how well we do...
... shows how hard we worked leading up to the start line.
No amount of want can make up for a lack of prep.
Ever.
I was thinking about that yesterday. It was my first day of laying base mileage down.
Base mileage is like laying tile. It's slow work, demanding exactness in terms of effort. When I do it right, when I throttle back my efforts for a few weeks...
... I can feel the energy of a hungry, caged animal.
But, I keep holding back.
I keep laying down the miles.
Keep lifting the weights.
Keep stretching.
In time, I'll join a group ride (mine are analog, digital is great if weather is a hinderance) and allow myself to hang on without out getting after it.
The animal paces back and forth, angry purring.
Miles.
Weights.
Stretching.
Laying that tile, with a beautiful mosaic...
... unleashing a little bit more each group ride.
If you want to check out my current weight regimen, click here.
https://pedalindustries.com/pages/raceday-ready-2023-ala-todd
There's a lot more revealed in the 10-Week Challenge.
Which is free... insane value, free.
Because I love you, and hope nothing but the best for you.
https://pedalindustries.com/pages/raceday-ready-2023-ala-todd
----
162.4
7.75 hrs Sleep
189 minutes of strength
0 minutes recovery
60 minutes reading + Journaling
LET ME INTRODUCE YOU TO MY TERRIBLE FRIEND
Dec 27, 2022
by TODD BROWN
I LIKE ROAD TRIPS because they give me time to think. Just before leaving, I downloaded David Goggins new book, Never Finished. This is his second book...
... and I have one big takeaway.
Goggins reminded me who I am on raceday, with an entire chapter on alter ego.
Bruce Bannon or The Hulk
Jessica Drew or Spiderwoman
Do you have an alter ego?
I do.
Surfergirl reminds me of it often. I like that. She gets into it...
... I don't get into it until the start line.
That 3-5 minutes before the gun sounds.
There might be a million people around, all kinds of wanker energy.
Not me.
I go quiet.
Dark.
I already have my cape on, a kit that I have chosen or designed just for said A race...
.... now it's time to summon the superpowers.
And, have some freakin' fun.
My alter ego name goes all the way back to the largely idiot college days. Only a handful of people know the name.
Once, Surfergirl gave a love note to JR to give to me before Barnburner, where I was trying to qualify for Leadville. He read it.
Who's T F'n B?
You're lookin' at him.
What's the F stand for?
Whatever you freakin' want it to stand for!
So, if you try and chat me up before an A race don't be offended if you get your freakin' helmet ripped off...
... it ain't me, it's T F'n B.
https://pedalindustries.com/collections/raceday-calendars™
We're making these calendars all the time, if it says pre-order, if will ship in about a week.
For free.
https://pedalindustries.com/collections/raceday-calendars™
----
162.4
7.75 hrs Sleep
189 minutes of strength
0 minutes recovery
60 minutes reading + Journaling
10 DAYS OFF THE BIKE
Dec 26, 2022
by TODD BROWN
I WAS READY TO TAKE A BREAK FROM RIDING before we left. During the 10 days I took off the bike, while enjoying a snowy Christmas, I found time to hike, ski and crossfit..
... I came away convinced I could do just fine living up there.
If I had to guess, I'd mainly back country ski and ride a fat bike. There just isn't a good adrenalin payoff with skate skiing and cross country skiing...
... oddly, I found my old love of riding the lifts a bit boring and confining.
With that in mind, freedom to roam the wilderness with an adrenalin payoff, I shouldn't have been surprised when all I could think about while driving home was making it in time to get on the MTB.
No urge to gravel.
No call to road.
What does that mean for racing next year?
https://pedalindustries.com/collections/raceday-calendars™
We're making these calendars all the time, if it says pre-order, if will ship in about a week.
For free.
https://pedalindustries.com/collections/raceday-calendars™
----
162ish
6.5 hrs Sleep
4 minutes of strength
15 minutes recovery
00 minutes reading + Journaling
MY HOPES AND FEARS
Dec 25, 2022
by TODD BROWN
WE THINK WE HAVE 6 DAYS to get the resolutions finalized. Those calendars are longing for ink, our brains for direction, because...
... Next year I'm gonna!
Here is how I'd grade 2022.
Did I do all I could do last year in the four areas of a well-rounded square?
- Physical
- Mental
- Spiritual
- Social
Physical, off the charts. The PR at Leadville, breaking 8 hours was at the very limit of my wildest dreams. Add in the big upgrade in RaceDay Ready, and I'd have to give myself an A there.
Mental, the way I measure this is how the business is doing. I made a lot of changes, but the biggest were: closing down the retail location to focus on ecommerce; cutting my ad spend by 80% to focus on referrals and direct sales. I'm giving my self a B+ here because the direction was correct, but I'm still working on the execution.
Spiritual, this is tough to measure. I think it has to do with harmony in the relationships that matter, and having a charitable heart vs my natural default - which can be embarrassing at times. The biggest breakthrough came via the 30 minutes I spend first thing each morning journaling. This has been by far the most fulfilling personal journey in years. Another B+, good progress but I want to do so much better.
Social, or just being friendly and reaching out. This might surprise you, but I'm an introvert by nature. When Surfergirl goes out of town, she knows I'll be just fine. I'm completely happy to be alone. So, we made it a goal (me, because she is loving and social by nature), to go out and see friends or do something in public at least once a week. Here, I've got a long way to go. Just a C+ on this one.
The next 6 days are a great time to reflect.
In chapter 2 of my book, The Way of The RACER, I cover doing all we can do. Because, as the great Art Williams said...
... All you can do, is all you can do.
What did you do in '22?
What will you do in '23?
https://pedalindustries.com/collections/raceday-calendars™
We're making these calendars all the time, if it says pre-order, if will ship in about a week.
For free.
https://pedalindustries.com/collections/raceday-calendars™
----
162ish
7.5 hrs Sleep
10 minutes strength
10 minutes recovery
70 minutes reading + Journaling
JUST MERRY
Dec 24, 2022
by TODD BROWN
THIS IS MY THIRD TRY AT A POST FOR YOU to read tomorrow morning. The first was a weak attempt to be pithy about ChristmasChanukahKwanzaFestivus. The second touched on being...
... young at heart.
What I'm really trying to say is, regardless of faith, I hope the 25th is joyous and merry for you.
----
162ish
7.5 hrs Sleep
0 minutes strength
10 minutes recovery
60 minutes reading + Journaling
THE REAL MEANING OF ZONE 1
Dec 23, 2022
by TODD BROWN
I WALK A LOT. I also ride a lot. Walks are always Zone 1 for me. Some rides are, too. This morning, surrounded in mountains and snow, I realized...
... I was walking with purpose.
What is the real purpose of Zone 1?
One of my early coaches called Zone 1 a Rinse Ride, because the legs feel clean and ready to go afterwards.
There is a mental rinsing which always accompanies the physical rinsing and today I realized...
... I didn't have to be lazy about it.
Once the wandering legs and thoughts subside, it is a wonderful time to consider all I have to be grateful for.
Sometimes the list is rapid and unending, other times I struggle to have any gratitude in my heart...
... it's a signal to extend the walk or ride.
On my way back, I came up with an acronym for my zone focus:
- Gratitude is Zone 1
- Efficiency is zone 2 - pedal stroke, speed, aero
- Long is Zone 3 - much of my 1.5+ hours racing is done in this zone
- Short is Zone 4 - up to 90 mins of racing is typically here
- Sprint is Zone 5 - finish of a race, get up a hill, technical climbs
I hope that GELSS with you...
https://pedalindustries.com/products/gift-card
... because gratitude is a gift.
https://pedalindustries.com/products/gift-card
----
162ish
8 hrs Sleep
0 minutes strength
10 minutes recovery
80 minutes reading + Journaling
IF YOU CAN DO THIS YOU CAN DO PRETTY MUCH ANYTHING
Dec 22, 2022
by TODD BROWN
THERE IS A SKILL MOST OF US HAVE which makes it a lot easier to pick up new sports, or get right back into activities we haven't done for a while. In fact, without it...
... things might have gone very badly today.
Nine inches of snow fell last night, and in some places it was as deep as 18-20".
Within the first couple of hours most of the powder was tracked out, meaning packed down.
Skiing the fluffy stuff is so delightful we headed off the runs and into the trees...
... we wanted more.
Trees can be deadly.
To ski powder the slope has to be steep, and you have to be moving fairly fast otherwise you sink and stop.
We did fine, had a blast, because we have this skill...
... which is really a discipline.
You know Dad, I have to give you some props.
I looked that good?
No, not really, but you did teach me to look where I want to go.
Simple as that.
I probably beat that into our children more than anything else. With bicycles, motorcycles, surfing...
... the body always follows the eyes.
What I've been most impressed with, however, is how the kids remember it and teach it to their friends and companions.
Not only does it work with most sports, but it is...
... true for anything you want to accomplish.
https://pedalindustries.com/collections/books-n-such/products/the-way-of-the-r-a-c-e-r
I cover it in my book. It's a critical skill for success.
https://pedalindustries.com/collections/books-n-such/products/the-way-of-the-r-a-c-e-r
----
162ish
8.5 hrs Sleep
o minutes strength
15 minutes recovery
45 minutes reading + Journaling
WHY CROSS TRAINING IS SO WIERD?
Dec 21, 2022
by TODD BROWN
CONTINUING THE THEME OF HOW I PREFER FRIENDS WHO TRY TO KILL ME, my sassy daughter took her best swing at me today. It was her chance to...
... try and put me to shame.
We met at TrainInsane, and yes they had some insane moves.
This is what makes cross training so weird. We are fit and strong...
... until we do something super awkward, that we'd never do in real life.
Like one foot in a stirrup while doing a single leg squat.
This was a DaddyDaughter Challenge and I gotta say, if we are going on form she killed me here.
On the cardio it was Dad for the win.
The rest of the exercises were straight forward and awesome.
- 30" box jump (pretty stoked about this one)
- Running while dragging partner tethered with a band
- Squats
- Sled
- PushUps
- Punching bag
- Kneel on Bosu doing dumbbell curls
- Romanian squat with tricep extension
The big takeaways for me?
- My daughter is a badass
- Riding, running and RaceDay Ready have me set to take on any challenge.
Ave HR 122 - including stretching
Max HR 165 - I was legit gassed at one point
Plus it was fun to see the besties get their dads to the gym.
https://pedalindustries.com/pages/raceday-ready-2023-ala-todd
The ladycoaches were impressed...
... if you have any doubts about your ability, take the challenge.
https://pedalindustries.com/pages/raceday-ready-2023-ala-todd
----
162ish
8 hrs Sleep
55 minutes strength
20 minutes recovery
60 minutes reading + Journaling
DO YOU KNOW THE DIFFERENCE BETWEEN SYMPATHY AND MERCY?
Dec 20, 2022
by TODD BROWN
I CHOOSE MY FRIENDS BASED ON WHO IS MOST LIKELY TO KILL ME. A true friendship is transactional. We give, and we get. It's not harsh...
... it's reality.
Today, at 9300', I got a lot of payback.
It started at 5000'.
Friendly.
Nice.
You can use my boots and skis. It should all fit.
Got any bandages, these nasty blisters from skate skiing yesterday are catching?
Sure.
And duct tape, my broken baby toe is snagging on this very tight boot?
Yep.
Got a bigger boot, my feet are in a vice?
No, that's my biggest.
Okay... let's do it.
I'm cycling fit, and the recent running helped too, so it wasn't too bad for the first hour of climbing. The going was gentlemanly, up a road, then a somewhat easy single track.
Didn't really need the poles, except for stability.
Then it got very steep, with lots of switch backs. The arms, shoulders and core much more engaged. It reminded me of doing dips. 1000s of dips.
It took about 3 hours, with a few stops, to get to the top. Talley's PR is half that time. This was not a beginner's route. The views were amazing...
... I was so glad to be fit enough to do this.
I brought Josh, my soninlaw, along. He rented a split snowboard. Smart kid. I should have rented, my feet were barking hard. Miserable would be an understatement.
We were both so excited to get to the top, and give our bodies a break before attacking all the fresh snow.
It was a windy at the peak.
The top layer of snow a crusty from yesterday's sun.
Everybody was ripping the knee deep powder on the way down, except me. It'd been too long. I was more like a circus clown, crossing tips, hitting trees...
... a lot of Oh shift! moments.
Still, no way to wipe that smile off my face or anybody else's.
It was too good.
Talley had the line of the day, as he laughed at my clown show...
... I have sympathy, not mercy.
And that my friends, is what friends are for.
https://pedalindustries.com/pages/raceday-ready-2023-ala-todd
Talley is prepping for a back country ski race and using the RaceDay Ready challenge. He was telling Tom about it, who is going to PR Leadville in 2024.
I'm not all in yet, it takes a while to incorporate it. But, I've given up soda and I notice a difference.
Do you just do it for 10 weeks?
For me, it's a lifestyle. I just challenge people for 10 weeks because it's doable. And they'll incorporate some if not all of it.
https://pedalindustries.com/pages/raceday-ready-2023-ala-todd
----
162ish
7.5 hrs Sleep
0 strength
20 minutes recovery
40 minutes reading + Journaling
DON'T BE CAREFUL...
Dec 19, 2022
by TODD BROWN
I'VE SEEN THIS SO MANY TIMES, I can predict who is going to kiss the rocks/dirt/asphalt and who is going to fly on by. It's easy because one is careful...
... and one is confident.
Being careful, when it comes to going fast on a bike, is very dangerous.
There is so much going on a careful rider quickly becomes overwhelmed with all the variables. Inevitably, the rider will hone in on the biggest perceived danger...
... and follow their eyes to their doom.
Being careful is akin to worrying. People that worry about getting sick, get sick. People that worry about never finding love, never find it. People that worry, always...
... get what they worry about.
Confident people approach it all differently.
That was very obvious today, my first attempt at skate skiing.
I thought it would be easy.
I've ice skated.
I've skied.
We clipped in.
Jeff skated away.
I took a push and fell on my @$$.
Ouch.
Instantly, I switched to careful mode.
Taking baby swipes, moving like a drunk robot.
Not pretty.
Very out of breath...
... while he glided confidently into the distance.
My falls got further apart, but I was a mess. Skis going this way and that, arms on fire. I was being way too careful.
The fastest way to move confidently:
- Hire a coach
- Practice 'till perfect.
Which is exactly what I'd do if I lived up here...
... don't be careful, be confident.
https://pedalindustries.com/pages/raceday-ready-2023-ala-todd
https://pedalindustries.com/pages/raceday-ready-2023-ala-todd
----
162ish
8 hrs Sleep
0 strength
20 minutes recovery
80 minutes reading + Journaling
ARE YOU DOUBTING YOUR DOUBTS?
Dec 18, 2022
by TODD BROWN
IF YOUR RACE GOALS ARE HUGE you'll have two times when your doubts are equally large. When you write them in Sharpie on your calendar...
... and immediately after you cross the start line.
Doubting our doubts is crucial.
Our doubts get knocked down as we prepare to race. Day after day of consistent, disciplined action...
... replace our doubts with assurances we can succeed.
But, the days just prior, and the night before the showdown with destiny, can be filled by confidence killing conversations with ourselves. Give them no heed. Reflect on your preparation...
... what you know to be true.
Doubt your doubts.
Trust your training.
This is the way.
https://pedalindustries.com/collections/raceday-calendars™
Trust me, I have all kinds of doubts in my ability to swim and run effectively.
The Giant Calendars are shipping free.
Get one.
https://pedalindustries.com/collections/raceday-calendars™
----
162ish
7.75 hrs Sleep
RaceDay Ready Strenght Circuits
0 minutes recovery
60 minutes reading + Journaling
MY LEGS ARE BURNING!
Dec 17, 2022
by TODD BROWN
THERE ARE FEW THINGS THAT GIVE A PARENT MORE PLEASURE than teaching a skill or sport to be shared and enjoyed together. The best is when the parent is surpassed...
... but, there is something right up there next to that.
I had the second best experience today skiing with our snowbound daughter and son in law...
... and it's all because of dad's dang biker legs.
Little Pants has certainly improved since she began chasing Josh around the mountains. She was enjoying so much more of the available terrain, and keeping right up.
Impressive.
Black Diamond stuff.
Our grand day got even better when I heard...
... My legs are burning.
And that is the best thing next to being surpassed by your child...
... knowing you've still got one on 'em, for a little longer.
https://pedalindustries.com/pages/all-cycling-raceday-bags
If you're looking for an outstanding gift to give to a child, parent, friend, lover, competitor...
... check out this email I just received.
We can ship anything that is in stock right away.
https://pedalindustries.com/pages/all-cycling-raceday-bags
----
162ish
8 hrs Sleep
No strength training
20 minutes recovery
80 minutes reading + Journaling
TIME TO PUT IT TO THE TEST
Dec 16, 2022
by TODD BROWN
WE AREN'T JUST TRAINING FOR RACING, we're training for life. To be fit, able to do any physical activity we want...
... at a level that is fun.
Tomorrow, and next week I'm putting that to the test.
Alpine skiing for first time in a few years, cross country and back country skiing for first time ever.
I'd say Wish me luck, but a friend once told me...
... luck is for the unprepared.
Which brings me back to just what it is we want to accomplish when we put in the miles.
- Fun
- Sanity
- Fitness
In that order for me...
... how about you, got anything fun planned for the holidays?
https://pedalindustries.com/pages/raceday-ready-2023-ala-todd
https://pedalindustries.com/pages/raceday-ready-2023-ala-todd
----
162ish
6 hrs Sleep
Just pushups
20 minutes recovery
20 minutes reading + Journaling
HOW I MADE MY BIKE SUPER QUIET
Dec 15, 2022
by TODD BROWN
THIS USE TO DRIVE ME CRAZY, the constant clanging of most saddle packs. I'd be ripping through the wilderness, or full gallop sprint on the road and I could hear was...
... that loose, sloshing.
Mine was relatively quiet, some cats sounded like a tweaker who got ahold of a tambourine.
- It's annoying on the road,
- and a buzz kill on the dirt.
One day, pre-tubeless, I had an inspiration. What if we made a pack...
... out of a thick MTB innertube?
The result is in the pic above, The Mini RaceDay Bag™.
- Holds everything tight with compression
- Deadens any sound
I keep 2 air cartridges, a nozzle, 2 levers, and a mini tool in there.
Silent.
Does not move.
Easy to access.
Does not move.
Easy to access.
Plus, everything is protected from the elements.
Use promo code SUPERQUIET to save 20%
Use promo code SUPERQUIET to save 20%
----
161
7.75 hrs Sleep
1 RaceDay Ready Strenght Circuits
20 minutes recovery
40 minutes reading + Journaling
IS THIS WHAT I WAS CREATED FOR?
Dec 14, 2022
by TODD BROWN
IT HAD BEEN A LONG DAY. I'd risen and started working at 5am. Pushed the pedals hard for 50 miles. Battled traffic for 2 hours. Returned at 7pm...
... there was no way I was getting off the couch.
But, I'd made a commitment.
But, I didn't care.
That is the major problem of the afternoon workout.
The flesh is weak,
and the spirit is weaker.
I asked myself if this is what I was created for...
to mindlessly watch motocross and surfing videos on YouTube?
to whither into weakness, tempted by Surfergirl's HagenDaaz?
to scroll myself to sleep?
Then, Twitter pounded me with countless posts on the power of strength training...
... and I got off my ass and got it done.
15 minutes.
- Squats
- Shoulder press
- Nordic hamstring curls
- Reverse Nordics
- Toe raise
- Calf raise
- Box jump
- Pullups
- Pushup
My energy shot right back up with the sexy feeling of blood pumping through my body...
... now, I'm ready to write.
Then, I'll go back downstairs. Pull up YouTube, stretch and Hypervolt while I learn something...
... and, yes, sink back into that couch.
https://pedalindustries.com/collections/raceday-calendars™
Because in 10 weeks, I'll be doing my first triathlon in 15 years...
... and it's on my Giant Calendar, reminding me every day.
This is without a doubt, the most motivational thing I do...
... write in Sharpie for all the world to see.
If I really had the balls... I'd put qualify for Worlds on there.
https://pedalindustries.com/collections/raceday-calendars™
----
161
7.75 hrs Sleep
1 RaceDay Ready Strenght Circuits
20 minutes recovery
40 minutes reading + Journaling
CHECK, PLEASE.
Dec 13, 2022
by TODD BROWN
I CAN TELL WHAT IS MOST IMPORTANT TO YOU WITHIN SECONDS. It's easy. Possibly incriminating. Definitely...
... 100% accurate.
All I need to do is monitor what you do when you first wake up.
What are you checking when those eyelids snap into action?
Me?
Sleep
Sales.
Weight.
In that order.
Why does it matter?
Because we get what we measure.
Want more or less of something...
... measure it DAILY.
The great Scott Adams in his book How To Fail At Almost Everything And Still Win Big claims we are simply moist computers and easily programmed.
Measuring is a simple example of that truth.
I cover this in detail in The RaceDay Ready 10-Week Challenge. Now that I think about it...
... the challenge is all about programming for success.
https://pedalindustries.com/pages/raceday-ready-2023-ala-todd
----
161.9
7.5 hrs Sleep
1 RaceDay Ready Strenght Circuits
20 minutes recovery
40 minutes reading + Journaling
YOU CAN SKIP SOME WORKOUTS SOME TIMES
Dec 12, 2022
by TODD BROWN
IT POURED ALL DAY YESTERDAY, right on through this morning. The sun broke out around noon and I set to grinding out the work as fast as possible...
... for quick loop before sunset.
Sunlight streamed through all the windows as I geared up, and was still streaming when I opened the door to leave...
... nooooooooo, more rainfall on a bright sunny afternoon.
Rats!
All I could think of was the great Bob Marley's Get Up Stand Up. ...
... and my version...
You can skip some workouts some time,
But, you can't skip all the workouts all the time.
Why didn't I skip today's?
Well...
- It rains in races, so it's good to have a feel for wet roads and clothes
- I'm taking off 10 days this month, gotta get the rides in that I can
- I applied Pelli Bike Care's ceramic coating to my bike and wanted to test it
- I also applied Wend Wax' new ceramic lube to my chain and wanted to test that.
... I had to get out there, conditions were perfect for testing.
https://pedalindustries.com/collections/layers-vests-jackets-warmers/products/pedal-kom-jacket-isd
What I didn't have to test out is the KOM jacket, because I already know how awesome it is for just such a day.
40 degrees and raining.
We still have a few small and large available in the old style, on close out. $70 for $140 jacket.
It's one of my most favorite creations.
Cuts the wind and water like no other, yet breathable.
If it's super cold, add arm warmers and a 2nd jersey for layers... probably what I'll wear for tomorrow's 38 degree start.
https://pedalindustries.com/collections/layers-vests-jackets-warmers/products/pedal-kom-jacket-isd
----
163.4 (nooooo, the xmas parties got me)
8 hrs Sleep
1 RaceDay Ready Strenght Circuits
20 minutes recovery
60 minutes reading + Journaling
WHO WANTS A NEW CHALLENGE?
Dec 11, 2022
by TODD BROWN
I'M READY FOR SOMETHING NEW. I don't know what it is. But, I can tell it's time to change things up...
... find a new outrageous goal.
I thought it could be triathlon, so I started running.
Why not?... everybody should be able to run a 10k and swim 1k.
Which got me thinking about other basic things we should all be able to do easily...
- 10 pullups
- 30 pushups
- Squat our body weight
- Ride tempo for 2 hours
- Bunnyhop a curb
... but, that's basic and not outrageous.
Candidates for outrageous:
- Xterra Nationals
- MTB Marathon Nationals
- MTB Marathon Worlds
- Best of Both
- Downieville Classic All Mountain
- Moab Rocks
Let me qualify outrageous. For me, that means making one of these events my A race for the year and going all in. Going for the win.
I haven't settled on one yet. Some are hard to get into. Some dates still unknown.
All I know at this point is, it's going to be something new and it's not going to be an 8-10 hour deathmarch.
What about you?
Same old races you've done year after year or are you looking for something different?
I'd love to know.
https://pedalindustries.com/pages/raceday-ready-2023-ala-todd
https://pedalindustries.com/pages/raceday-ready-2023-ala-todd
----
162.2
8 hrs Sleep
0 RaceDay Ready Strenght Circuits
20 minutes recovery
90 minutes reading + Journaling
VAGUE, RANT!
Dec 10, 2022
by TODD BROWN
I LIKE TO RIDE ALONE THIS TIME OF YEAR. It feels good to roll out with a vague idea for the ride. More important is...
... time to reflect on the year behind, and the year ahead.
Where have we been?
What have we accomplished?
What's in store for the year ahead?
For me, crushing my PR at Leadville was for sure the highlight of the year because it...
... proved the power of focus.
While the nonchalant training of this season is pleasant and rejuvenating, it must end if excellence is to be accomplished.
Vagueness gets us nothing.
Clarity gets us everything.
https://pedalindustries.com/pages/raceday-ready-2023-ala-todd
https://pedalindustries.com/pages/raceday-ready-2023-ala-todd
----
161.3
7 hrs Sleep
0 RaceDay Ready Strenght Circuits
20 minutes recovery
60 minutes reading + Journaling
THE ART OF RIDING
Dec 09, 2022
by TODD BROWN
MANY GREAT THINGS HAVE RESULTED FROM CLOSING OUR RETAIL LOCATION. For example, meeting Leah, the lovely artist who took over the space...
... coincidentally, a founding member of the Sisterhood Of Cycling.
I'm always amazed at vastness of the small word of bike lovers.
Tonight at her gallery's art show, we met all kinds of of riders who live here in town, ride the same trails and surf the same waves.
Wait, do you know...
Oh, you ride with the Motley Crew
Haven't I seen you in the water at Sano..
While were having this lovefest and bondathon it comes up that one of the couples has a mountain bike tandem...
... and that's where I have to bite my tongue.
But, Surfergirl lets it out that we have one too.
We rode the crud out of our Ibis Cousin It during the 90's. Us. The kids on the back. All over the local mountains...
... until that fateful day I said No more.
It was hot. We were grinding up a steep tail. I was out of breath and she's talking about dinner plans and where to go on vacation the next summer. I was out of breath! Suffering!...
... she's painting her nails with her feet up on the top tube.
I snapped.
Silly I know.
The tandem sat in the garage for the next 20 years. Saved by memories of good times. Collecting dust. Resting on flat tires...
... until I restored it last summer.
We've ridden it once.
I gotta feeling we'll be back on it soon with our new fast friends.
https://pedalindustries.com/pages/raceday-ready-2023-ala-todd
Might have to get Surfergirl to take the challenge.
https://pedalindustries.com/pages/raceday-ready-2023-ala-todd
----
161
17.4% bf
60.6% h2o
7 hrs Sleep
1 RaceDay Ready Strenght Circuits
20 minutes recovery
60 minutes reading + Journaling
ARE YOU GETTING COMPOUND INTEREST?
Dec 08, 2022
by TODD BROWN
FOR YEARS I WOULD LET MY FITNESS GO at the end of the season. Correctly, I'd plan to get it back the following year. Incorrectly...
... I was missing a chance to have my fitness compound.
With the nest empty, I've take an interest in the CANI approach.
Can I have Constant And Neverending Improvement?
Yes, kind of.
The supreme fitness reached during a season cannot be held onto forever, but we don't have to let it all go to helk...
... we can enter the next season fitter than we entered the previous season.
How?
- Don't pack on a winter coat
- Do strength train more
- Do cross train
- Do keep stretching
- Do back off the volume
- Do keep doing intervals 2x/week
- ...
If I'd done that I'd have a Gold Medal by now, LOL.
https://pedalindustries.com/pages/raceday-ready-2023-ala-todd
It's all revealed in the challenge.
https://pedalindustries.com/pages/raceday-ready-2023-ala-todd
----
160
17.3% bf
60.5% h2o
7.5 hrs Sleep
1 RaceDay Ready Strenght Circuits
20 minutes recovery
70 minutes reading + Journaling
3 TRAITS ALL WINNERS HAVE
Dec 07, 2022
by TODD BROWN
WINNERS HAVE THESE THREE TRAITS, and losers are generally lacking in at least one, but not the first one...
... everybody on the start line has ambition.
That's a given.
Who will win?
Who will put down their best time?
They'll have ambition,
and a laser focus on their goal.
But, lots of competitors have that.
There is a legend of a triathlete who in his mid-40s decided his goal would be to become a world champion, to win Kona. At the time, he was fast and finished in the top 20% of his age group...
... but he wanted to win the big prize.
He noticed that many athletes would train with pain and ultimately they would permanently injure themselves, or simply burn out.
His plan was to outlast them all. He made sure to rest, to take time off, and to address any pains or discomforts immediately.
At age 70, he became an Ironman World Champion...
... because he was patient.
Ambitious.
Focused.
Patient.
https://pedalindustries.com/pages/raceday-ready-2023-ala-todd
My patience has garnered me all kinds of knowledge this year, and you can have it all for free.
https://pedalindustries.com/pages/raceday-ready-2023-ala-todd
----
160.9
16.5% bf
60.9% h2o
7.5 hrs Sleep
1 RaceDay Ready Strenght Circuits
20 minutes recovery
70 minutes reading + Journaling
Invalid password
Enter