MY LATEST EXCUSE PER OZ
THE WEEKLY GROUP RIDE TODAY, was horrendous. I felt sluggish, the legs barking, struggling to contribute to the pace line, and hit my high points...
... I just wasn't feelin' it.
What could be the reason(s)?
Oz, I sucked today, couldn't get going.
Why?
Didn't get to be early enough.
Nice excuse, you gonna blog about it?
When I got home,
the denial was real.
No way did I want to see the Starva truth.
Had to be horrid.
Between flippin' pancakes,
I took a look.
What the heck?
The numbers were almost the same as last week,
when I felt great.
Turns out, I really only dropped off the pace during the 90 minutes.
Sleep deprivation for sure.
But, guess what else?
I decided to go solids for fuel vs. CarboRocket.
I realized...
- I drank 75% less fluid
- consumed 40% fewer calories
- and, yeah, a full 60 minutes less sleep
... that's how to feel terrible and still kinda get it done.
Take homes...
- Get to bed early
- Stick to the liquid diet
... for racing or riding hard (it was a 3.5hr effort today).
===
164.6
6.8 hrs sleep
PushUps and PullUps
10 minutes stretching
98(fitness per training peaks)
0 min vision therapy
https://www.strava.com/athletes/10248
>
NEW PRODUCT ANNOUNCED: The Naero
Date line: 4.1.25
PEDALindustries, based in the epicenter of the action sports world, announces a ground shaking product called the NAERO. Developed for the tech-hungriest segment of the market...
... searching to shed every second possible.
These racers...
- carbon everything
- rocket science helmets
- serums to improve every system
... thought they had it all.
Purchasing speed is their guiding principle.
The Naero is on pace to sell out in it's first week of availability.
How does it work?
- The racer trims a sheet of Unobtainium
- Wraps it round their neck
- Heats with blow dryer.
Presto, the masters racer has the neck of an 17-year old...
... no more turkey flaps flapping in the wind.
Early adopters will also receive secret instructions to apply Unobtainium to their...
... elbows and eyelids if necessary.
According to the company...
... 5 watts per flap can be saved.
"This will solve exactly what's been holding me back."
- C. Froome
"Forget motors, give me the Naero."
- F. Cancellara
"Lance, lets crush these punks"
- J. Ulrich
Get your now at https://pedalindustries.com/products/naero
===
166
8 hrs sleep
PushUps and PullUps
10 minutes stretching
96(fitness per training peaks)
30 min vision therapy
https://www.strava.com/athletes/10248
>
JUST WHAT IS GOING ON WITH THE LONG SOLO VICTORIES?
ARE THESE GUYS WINNING THESE BIG RACES, going solo from 10s of kilometers from the finish line, really that much physically better than the rest? When I look at it...
... something isn't right.
I know the best are the best.
But, the rest aren't just hacks off the street.
Think about it.
How can one guy escape off the front and everyone else not form...
... a working, cohesive pace line?
Let him dangle.
Then, pounce for the win.
Instead, these long-range attackers have discovered a hack...
...and it may not end any time soon.
Because it's working.
What is needed
- hope
- sacrifice
- coordinated effort
... is true leadership.
Let's get after it this week!
===
164.6
8 hrs sleep
0 PushUps and PullUps
10 minutes stretching
97(fitness per training peaks)
20 min vision therapy
https://www.strava.com/athletes/10248
>
MAYBE WE SHOULD ALL BE TRAINING LIKE BMX RACERS?
ONE OF MY ALL TIME FAVORITE RACERS, is the great John Tomac. He came up through BMX, dominated the MTB scene, XC and DH, started crushing the roadies...
... eventually racing in Europe with the Motorola road squad.
How did he do that?
Locally, some of the very best racers I've battled...
- superior sprinters
- excellent bike handlers
- calm as cucumbers slicing and dicing crits
... trace their roots back to BMX.
What do BMXers do...
... over and over again?
30-40 second all out sprints.
Not,
let's go fast.
Ride it like you stole,
lightning starts.
I thought about that as I cooled down,
close to home.
The ride was fast,
and I'd felt great.
Best I've felt all year.
Confirmed by a few of PRs, on Starva.
I think my Power Spikes sessions...
- all out
- 10-20 seconds
- lots of rest in between
... are starting to pay dividends
Over the course of about 2 hours,
I'll get in 20-30 sprints with
tons of rest in between.
Maybe I was inspired by this outstanding collaboration we are doing with the one and only...
... Radical Rick!
https://pedalindustries.com/collections/radical-rick-store
https://pedalindustries.com/collections/radical-rick-store
===
164.6
7 hrs sleep
0 PushUps and PullUps
10 minutes stretching
99 (fitness per training peaks)
0 min vision therapy
https://www.strava.com/athletes/10248
>
TODAY + TOMORROW + SEA OTTER = BWR?
IN FOUR WEEKS, I'll line up for my first BWR CA. All I know for sure is, the competition will be fierce, the course will be fast...
... and I'll be tested.
Time to do some strategic training.
Today, I took easy, hoping to have good legs for tomorrow.
Tomorrow, Saturday, will be...
- gravel
- single track
- a romp with a fast road group
... a very mixed surface ride.
It won't all be race pace.
Because most gravel rides, at some point, turn into solo efforts where being able to hold a high tempo for hours is a difference maker.
I'll start out at tempo,
on the dirt.
Threshold four about 30 minutes,
on the road.
Back to tempo,
on the dirt.
Between now and BWR CA is Sea Otter, in two weeks.
That will be a good test for my fitness...
... and with a massive amount of luck, I could qualify for Unbound.
Gunna be a fun 4 weeks.
===
163.6
8 hrs sleep
PushUps and PullUps
10 minutes stretching
95 (fitness per training peaks)
40 min vision therapy
https://www.strava.com/athletes/10248
>
MY LEG DISCREPANCY + FIXING THE BACK PAIN
MAXIMIZING OUR POTENTIAL on a bike, requires a proper bike fit by a pro. My fitter, Ashley, and I have, have been working together for years. We used a variety of methods adapt...
... my slightly shorter right leg.
It's a journey...
- bikes
- bodies
- adapters
... are constantly changing.
For a few years we've been working with various cleat adaptors.
One was too wobbly,
another too restrictive,
I gave up and chucked 'em.
We think this has created a muscle imbalance, and been the major cause of my lower back pain.
It has been so bad lately,
I've been considering giving up gravel and mtb...
... going back to dirt.
Today we mounted up a new adapter, seen in pic above.
It gives the little bit of lift I need,
and has all the stability of a normal cleat.
After we got it all set up,
it felt amazing.
Excited about that.
In the meantime, I borrowed Surfergirl's car last week to go to vision therapy.
The weather was cold,
I cranked up the seat heater.
Guess what?
After an hour of heat on my back, it felt like new.
So, I purchased a heating pad like my dear ol' granny had.
I've also upped my stretching.
And, included farmer's carries, on one side, in my routine.
I'm very hopeful we can get things under control in time for Sea Otter.
===
164
7 hrs sleep
PushUps and PullUps
10 minutes stretching
96 (fitness per training peaks)
40 min vision therapy
https://www.strava.com/athletes/10248
>
HOW AND WHY PUTTING IN THE EXTRA MILES WORKS
IT'S INTERVAL DAY. I'll be alone for these. I always am. No one will see me out there, which is why it's so easy to dawg it, even skip the last few. Instead...
... I am pushing beyond what my body wants to do.
Uncomfortable.
What happens when we do this?
Because, as the great Dylan Johnson recently posted on his YouTube...
https://youtu.be/x-eUPB9wzYY?si=HEn6r9MP42zawRhR
... these efforts build durability.
Durability, he claims, and I agree, is a key ingredient and possibly the most important metric and indicator for predicting success.
But, nobody sees these durability building efforts,
we get no credit.
Until we're there,
at the finish,
steady...
... strong.
Going the extra miles in our...
- training
- careers
- relationships
... makes all the difference.
===
Today, we completed our 37th year together...
- Two
- became 5
- now we are 11
... miracles can happen going the extra mile.
===
164.2
8 hrs sleep
PushUps and PullUps
10 minutes stretching
97 (fitness per training peaks)
40 min vision therapy
>
MAYBE I'M A COMMUNIST?
COULD THE COMMIES HAVE IT RIGHT? On the surface, I'm saying No freakin' way! But, as Socrates put it...
... To know thyself is the beginning of wisdom.
Before I admit my fundamental failings,
here's why I'm thinking the commies have a point.
They...
- teach
- enforce
- hoodwink
... this gem.
From each according to his ability, to each according to his need.
Let's apply that to one my favorite things to do on a bike...
... get in a steamrolling pace line.
Because there is nothing like feeling of people working together in harmony,, and the resulting speed and power...
... we could never accomplish on our own.
Which means,
the strong might pull a little longer,
while the weak hit the front and quickly slide over.
I'm generally down with that.
What I'm not down with...
- turn skipping
- wheel sucking
- paceline punking
... probably because I seem to get pipped or blown away at the line, as a result of such shenanigans.
Which is why I think I might be a dawgawn pinko myself,
like Uncle Karl,
or worse...
... Lenin.
What would they do if they so much as sensed non-participation?...
... Off with their helmets!,
still on their heads.
Witness my wretched weakness!
I'm holding out hope for my capitalist conscience to win over my evil bolsie bent...
- coaxing
- encouraging
- demonstrating
... after all, it's just a ride, a chance to practice racecraft.
===
Coach Charlie's tips are solid: https://empirestateride.com/paceline-riding/
===
165.6
7 hrs sleep
PushUps and PullUps
10 minutes stretching
96 (fitness per training peaks)
20 min vision therapy
https://www.strava.com/athletes/10248
>
WELL, THIS BROKE MY HEART
I COULD SEE A BLOB about a couple of hundred yards ahead. It was junk half in the street, part on the sidewalk. The cars were all swerving out and driving by, I planned to do the same...
... avoiding any inconvenience.
Only it wasn't trash.
It was a man,
who'd taken a tumble.
He was sprawled in the street, trying to steady himself...
... his wheelchair balancing on the curb.
I stopped,
hustled over,
cars whizzing by.
The motorized wheel chair was quite heavy.
Front wheels on curb, he asked me to push the button.
Rear wheels grabbed perch, and pulled the chair back up on sidewalk.
We got him settled.
I'm Todd.
I'm Bob.
Do you need any water? Want to call anybody?
No, no... thank you for the help.
I got back on my bike...
... pedaling under my own power, on a gorgeous morning.
The tears started to flow, was it...
- memories of my near life changing injury last year?
- the countless times I've crashed and bounced up?
- the sadness for a fellow lover of the morning's limitations?
... so many emotions.
The final, lingering one...
... I've got to do better for those in need, the opportunities are everywhere.
===
166
7 hrs sleep
PushUps and PullUps
10 minutes stretching
93 (fitness per training peaks)
40 min vision therapy
https://www.strava.com/athletes/10248
>
THERE ARE NO TRYOUTS
FOR MOST OF US, there were no tryouts. We rode, we ran, we swam. After prodding from a friend, a flashy flyer at the coffee shop, a seed was planted. One day, we woke up and said...
... Hey, I should try a race.
What have I a got to lose?
Nothing, just...
- pride
- confidence
- social standing
... and everything to gain.
The space between registration and finishing oscillates...
... between daunting and piece of cake.
One moment we've got it all under control,
the next we are freakin' out,
or want to quit.
Before we ever start.
It's not a tryout,
where we hope to get picked...
... it's a figure it out,
and we pick ourselves.
We keep going, pressing on because...
... we are endless fascinated with the idea of how far we can go?
===
165.6
7.5 hrs sleep
No Strength Work
0 minutes stretching
94 (fitness per training peaks)
40 min vision therapy
https://www.strava.com/athletes/10248
>
RASCAL SLAUGHTERS THE HITTERS
IT WAS LIKE A TIME MACHINE today. A little knee-high that looked all of fourteen years old slipped off the front and basically just disappeared. None of the hitters chased...
... they let 'im go.
Maybe they had to?
Meanwhile, I'm hanging on...
... wonderin' what's going on.
The last time a little 120ish lb rascal was playing with us like this...
... he went on to join the pro tour.
Kevin Vermaerke.
Before that, I can only think of Floyd Landis.
There are probably others in between, and before, who've reached the highest levels of the sport, and many who have gone pro.
For sure.
The question is would the kids have...
... thrived without a supporting and challenging community?
===
164.6
8 hrs sleep
No Strength Work
0 minutes stretching
96 (fitness per training peaks)
0 min vision therapy
>
FERRARI RIDERS
HEARD A GOOD ONE TODAY. My pal and first cycling coach, Bret, was driving with the great Erik Zabel behind a large group ride, in San Francisco, spread 5 wide across the only lane....
... Zabel had a few thoughts.
Who are these guys?
Oh, this is well-known group ride.
They are Ferrari riders.
Ferrari riders?
Then followed some sort of mangled German, Bret didn't understand...
... yet, got the gist.
What do mean?
You, you have pedal stroke like sewing machine...
... these guys on fancy bikes mash in squares.
Hmmm...
Like weekend Ferrari drivers.
I don't the point was to denigrate the hardware, more of...
... a comment on looking vs acting the part.
Truth is...
- practice
- coaching
- genuine feel
... it takes time and determination to develop a smooth pedal stroke.
Here are a few...
- rid a fixy
- one-legged drills
- high cadence, over 120
... ways to improve pedal stroke.
===
163.2
8 hrs sleep
Pullups and Pushups
10 minutes stretching
91 (fitness per training peaks)
40 min vision therapy
https://www.strava.com/athletes/10248
>
3 HOT SPOTS YOU GOTTA KNOW ABOUT
FEELING SO COLD, I wondered what I could do. I thought back to the dawg daze of summer. I needed more than simply...
... thinking hot thoughts.
It wasn't enough.
Here's the science...
- face
- palms
- foot bottoms
... we have 3 distinct areas.
Keep these covered and warm...
- gloves
- toe/foot covers
- bandana or face mask
... if cold.
Keep 'em shaded and ventilated...
- a visor
- ventilated shoes
- perforated gloves
... if hot.
Colors matter, too.
Which is why we make white gloves.
It's Buy One Pair, Get One Pair right now...
... and yes, we have lots other colors.
https://pedalindustries.com/collections/full-finger-gloves
===
162.7
7.75 hrs sleep
Pullups and Pushups
10 minutes stretching
92 (fitness per training peaks)
40 min vision therapy
https://www.strava.com/athletes/10248
>
HE LENT ME THAT
I'M RELIGIOUS by nature. It shows up in almost everything i do: work, fitness, learning. If I find a practice or ritual the inspires me, keeps me on track, or changes me...
... I'm down for incorporating good stuff.
When my pal showed up on Ash Wednesday with the traditional mark on his forward, I asked him...
... What are you giving up for Lent?
Sugar.
I was impressed, and inspired.
Giving up one of our most addictive drugs ain't easy.
Join me.
Uh, not really my thing.
But, after a few weeks I thought...
... You know what, that's not a bad idea.
So, I gave up sleep.
Not, sleep sleep...
... sleeping in.
Getting up at 530am is easy for me about half the days of the week, the other half I'm more of a 6 or 630 wakeruppper.
Because I follow the great Joe Friel's advice...
... I wake up when i'm done sleeping.
I wanted to do it...
- for the discipline
- to get my day started earlier
- so I could get our and ride when it's sunny and warm
... to make a change for the better.
Waking up naturally at 530am will happen simply by forcing it...
... eventually exhaustion makes early slumber easy.
Viola!
Change made...
... by Easter Morning.
===
164
7.75 hrs sleep
Pullups and Pushups
10 minutes stretching
93 (fitness per training peaks)
40 min vision therapy
https://www.strava.com/athletes/10248
>
AREN'T YOU COLD?
WEARING FLIPFLOPS ON THE FACTORY FLOOR isn't the smartest idea. Especially, where there is no heat. In winter. Our production manager looked at my feet, looked at me...
... aren't your feet cold?
How could I explain why my feet are impervious to cold?
I mean, who can relate to...
- 20+ mph
- skin tight lycra
- shoes with all kindsa perforations
... what I'd done before the sun rose, temp around 40 degrees?
I could barely feel my fingers,
use the shifters
and brakes.
My feet?
Gone.
Honestly, I love it.
For a couple of hours...
... the discomfort is energizing.
I'm alive,
ready to charge the day.
===
What I was wearing:
- skull cap
- jersey
- bibs
- fly vest
- arm and knee warmers
- superlight gloves
- fastmax sock
What I could have easily added/swapped out:
- toe warmers
- cold weather gloves
===
163.8
7.75 hrs sleep
Pullups and Pushups
10 minutes stretching
92 (fitness per training peaks)
0 min vision therapy
https://www.strava.com/athletes/10248
>
ARE THOSE GUYS PROS?
YOUNG PUP was up the road a bit. I was on my mtb, so figured I couldn't catch him. But, I was going about the same speed and...
... cut through the dirt.
How ya feelin' after Saturday?
I'm feelin' it, those guys are so good.
I was smoked afterwards.
Tell me, I've done that ride 5 or 6 times now, and I just can't hang on...
... are those guys pros?
We've all had those thoughts...
- we think we're in shape
- they show their in better shape
- we wonder how it's possible they're so much faster
... when we're new, there's just no way to appreciate what it takes.
Or, took.
Right?
I mean, looking at the other athletes, they don't look that much different.
If at all.
So, what gives?
Here's the fact.
To get good at endurance sports...
- mentally
- physically
- spiritually
... we've got to learn how to endure.
Enduring doesn't mean plowing through the suck, it means...
... appreciating every second, until years have passed.
They're not pro,
they've been riding for 5+ years.
It takes time, to be refined...
... in the refiner's fire.
===
164.7
7.5 hrs sleep
Pullups and Pushups
10 minutes stretching
88 (fitness per training peaks)
40 min vision therapy
https://www.strava.com/athletes/10248
>
LIVE BY THE CALENDAR, DIE BY THE CALENDAR
GETTING TO DO THE RACES we want to do is not easy. There is so much that has to align to make it happen...
... so, what's the secret?
The great Marc Andreessen said it best...
If you know what you want, and you go for it with maximum energy and drive and passion, the world will often reconfigure itself around you much more quickly and easily than you would think.
How do we do that?...
- Get a calendar
- Fill in the family, work, social commitments
- Find a race we really want to do with no conflicts
... and make it hap'n cap'n.
===
165
8 hrs sleep
No strength work
10 minutes stretching
89 (fitness per training peaks)
0 min vision therapy
https://www.strava.com/athletes/10248
>
WHEN TRAINING BECOMES RISKY
EVER FOUND YOURSELF right behind an absolute beast, only to take a quick glance and realize...
... all the other fools have been left in dust?
Happened to me today,
and it was quite foolish.
It didn't seem so at the time.
I felt great,
our lead kept increasing,
and the great Alfredo was hammerin'.
Then, we caught a light.
All gains...
... poof!
As the group reached escape velocity on the final steep section of the first climb, I thought...
... Uh oh, I'm looking at a lonely next 15-20 miles.
Why did I take that risk, to go with a pro triathlete?
Because it was a training ride.
What was the pay off?
The most taxing ride in months,
I rode much harder, per Training Peaks,
than at BWR and Cactus Cup races.
By a lot.
Which produced a huge fitness bump.
Why didn't I race this hard?
Racing is often very tactical...
- use our matches prudently
- let the other guys pull and suffer
- going just fast enough to hang onto our finish position
... because the goal is often to simply place well.
Doing the minimum...
... is often a winning formula.
Training is like a laboratory...
- speed
- effort
- intensity
... where we find out what is possible.
It's not risky in a race, if we already know...
... we can handle it.
===
Two years ago, I was at the state road race championships. The previous year, my sole focus was Leadville, where being able to hold high tempo/low threshold for hours is key.
I still had a ton of that type of fitness.
In the two first miles, I popped a little hill.
Not a big effort.
But, for some reason, the group didn't follow.
So, I kept going at Leadville pace, building up nearly a 2 minute lead.
After a full lap, 22ish miles, my pal Andy bridged up, and now we were working together.
Eventually, 3 others made it across.
Neither Andy nor I won, but we managed to get on the podium...
... and enjoy a dream scenario, in a break, with a friend.
===
===
164.7
7.5 hrs sleep
No strength work
10 minutes stretching
91(fitness per training peaks)
0 min vision therapy
https://www.strava.com/athletes/10248
>
DEAR OL' DIESEL, THIS YOUNG BUCK NEEDS HELP
DEAR OL' DEISEL, can ya help a young feller out? I can't decide if I should race the BWR Waffle or Wafer.
Last year, I was training for the Wafer, training was going really well so at the last second I signed up for the longer, brutal-er Waffle.
The very next day, I got sick.
At the race, I went out too hard, way beyond my threshold, and had to limp the last 65 miles, to just finish.
I made so many rookie mistakes, ugh.
Power was down 100 watts from normal,
heart rate was still high.
I've got young kids, and training time is limited.
In 2028, I turn 40 and plan to take on the Leadville 100 MTB race.
Should I continue to focus on long distance endurance like the Waffle or back it down to the Wafer?
Dear Buck,
I feel for ya, limping home weak and broken is a terrible scenario.
Let's be real.
Having a young family is...
- sleep deprived nights
- full-time work to keep 'em clothed and fed
- teaching correct principles and how life works
... the most beautiful and challenging blessing
any of us will ever enjoy.
That's the prime directive...
- protect
- provide
- love the family.
.. always.
That said, the Ol' Diesel gets it because we raised 3 youngins ourselves.
The yearn to find out how far we can push ourselves physically is real, and always calling.
When the littles were around, I always tried to have one event every year.
Kept me fit...
- mentally
- physically
- spiritually
... to do all the providin' and lovin'.
You already know this...
... do the Wafer.
It fits your needs better.
Remember, doing our best on RaceDay means meeting the...
- challenges
- responsibilities
- time constraints
... while taking care of the best part of our lives.
Family first, Buck!
PS One day, you'll be an Ol' Diesel, too... all the time in the world, and the satisfaction of knowing we did all we could do.
===
164
8 hrs sleep
PullUps, PushUps
10 minutes stretching
85(fitness per training peaks)
30 min vision therapy
>
YEAR OVER YEAR COMPARO
LATELY, I'M COMPLETELY HUNG UP ON YEAR OVER YEAR COMPARISONS. Focused, might be a better term. It's key that we are...
... documenting the important activities.
I do.
Always.
It's automatic.
What am I looking at...
- sales
- fitness
- activities
... on a daily basis?
Sometimes, throughout the day.
Here's the dill.
It's easy to get discouraged if we are off,
just look at that chart above and tell me how you'd feel?
At the same time, we can be encouraged,
when the comparo is tantalizingly positive.
Each reaction is dangerous because they typically lead to...
... letting our foot off the gas.
Whether we are leading or getting shelled, we must..
... get moving,
and keep moving,
towards our long-term goals.
To win any race...
... we've got to start.
===
163
8 hrs sleep
PullUps, PushUps
10 minutes stretching
85(fitness per training peaks)
30 min vision therapy
https://www.strava.com/athletes/10248
>
DISCIPLINE IS FOR LOSERS
APPARENTLY, MY SIBLINGS were talking behind my back. To our kids, no less. What good come of that? Did you know your dad...
... did this?
Ugh.
But, turns out it was just a big misunderstanding and it'll blow over.
You see, the discussion centered around my discipline.
Discipline?!
I have no discipline...
- exercising
- eating clean
- getting good sleep
... it looks like I do.
But, I don't.
And, when it comes right down to it...
... I doubt you have much discipline.
We just freakin' love it, right?
That feeling of being free.
Moving quickly.
Soaring.
We're not weird, or exceptionally disciplined...
... we're passionate.
===
164
8.5 hrs sleep
PullUps, PushUps
10 minutes stretching
86(fitness per training peaks)
40 min vision therapy
https://www.strava.com/athletes/10248
>
A DIFFERENCE BETWEEN HR AND POWER TRAINING
HELP!, I'VE MISPLACED my HR strap, and I can't record the data. Can I even train now? What will Starva think? How...
... can I be sure I even trained at all?
Silly thoughts before I rolled out to do...
- 29 mi
- 4173 vert
- under 2 hours
... my Hill Fest route.
Normally, I'm all about the HR.
Keeping it in the HR zone.
Today was all about the PWR.
Keeping it in the PWR zone.
Here's what I found fascinating.
When I'm focused on, say keeping HR in Tempo or Threshold...
- position
- cadence
- breathing
... I don't pay as much attention to my form.
The focus on this ride was keeping my PWR above 250.
When I was making that effort, 250+ watts, I found that when I focus on my position in the saddle, keeping my cadence high...
- my PWR output is higher
- my breathing is easier
- I'm going faster
... there is actually a sweet spot position for me to be in.
Some Normalized PWR comparisons:
- Today, 246
- Saturday's race, 240
- My normal Tuesday group ride, 229
It would have been nice to have my HR monitor, and go back and see how hard my heart was working.
The main take away for me is, when I'm training alone...
... I'm better off to train with PWR and Cadence only on the screen.
===
Worth experimenting with, IMHO.
===
163.8
8.25 hrs sleep
PullUps, PushUps
10 minutes stretching
84(fitness per training peaks)
40 min vision therapy
https://www.strava.com/athletes/10248
>
RIDE WITH AI?
THE OPPORTUNITIES TO EMPLOY AI are everywhere. For us, we might try an AI coach. But, how do we know it's good? Well...
... I tried out AI, with something I know a thing or three about.
I asked AI to write a blog post in the flavor of our blog.
It was a good effort,
but here's the problem.
I personally get so much out of writing these posts daily, I shutter to think of letting go the opportunity to slice through what's working and deliver it to us in a creative way.
The personal challenge of the ritual and discipline each evening...
- fingers
- keyboard
- proof reading
... would be a tremendous loss, were I to outsource it.
It's the same reason we...
- run
- ride
- swim
... IRL vs playing a video game of our chosen sport.
We live for...
- the feel pain
- to take chances
- and hack our bodies
... because there is not substitute the tests of mortality.
Just ask Grok.
===
162.7
8 hrs sleep
PullUps, PushUps, Box Jumps
10 minutes stretching
82(fitness per training peaks)
40 min vision therapy
https://www.strava.com/athletes/10248
>
I LOVE A GOOD BATTLE
YESTERDAY'S 40-MILE MTB RACE was epic as ever. When it's one giant loop, 97% singletrack, each age group starts in it's own wave...
... you know there are going to be some good battles.
Cranks and legs trading blows,
like swords and shields.
In my race, the winner hit out super hard.
I looked down and saw 450 watts,
long enough to realize...
... I had to back down, and hope he'd blow.
He didn't.
Then, third and fourth place rode right by me on the next punchy little climb.
I'd roll up on the downhill,
they'd pull away on the climbs.
This went on for 20ish minutes.
Starting the steady 7-mile climb,
I want to keep the pace up because, you know, first place was out there, and maybe he'd start to falter.
So, I'm back in second position,
and fifth place pulls through.
He's on it.
I'm hanging on.
Third and fourth,
are now fourth and fifth.
On the following 10-minute downhill,
I slowly ease away from third.
But, he's there.
Red helmet,
blue jersey.
Haunting,
hunting.
My hope of catching spurs me forward.
I no longer see my pursuer,
still don't see the target.
These are always challenging spots in a race.
It's easy to slow down,
lose focus.
That's why I kept pushing,
wanting to catch,
not caught.
All the way to the finish line.
===
Update on my back.
Yesterday's race was day 3, after Dr. Su's magic.
As she predicted, the back felt even better.
Although the last 10 miles are quite rocky and rough,
my back felt great.
Even better, when I woke up in my own bed this morning I didn't need to slowly roll over, drop to my knees, and slowly stand.
I just,
got up.
===
163.8 lbs - no scale
7 hrs sleep
No Strength
0 minutes stretching
82(fitness per training peaks)
40 min vision therapy
https://www.strava.com/athletes/10248
>
CONSIDERING RETIREMENT
FOUNTAIN HILLS, AZ is the town closest to the venue for Cactus Cup. It is so beautiful in the winter, and full of retirees. I see two types out here...
... those still charging, and those who haven't charged for years.
I get it that age will crumble all of us.
Still,
why give up?
Especially,
if you have all kindsa time.
Are we going to acquire the body of Mr. Potato Head...
... or keep pushing, stretching, reaching as high as we can?
Every day.
Here's something to consider.
A large percentage of the racers in the older groups are faster than ever,
because they have the time and money...
... and they have always been active.
Always.
Even when...
- kids
- work
- commitments
... made it seem impossible.
They got in the workout...
... some thing is always better than no thing.
Hopefully, we don't flicker out like a candle, and...
... we burn bright and go out like a light.
===
? lbs - no scale
7 hrs sleep
No Strength
0 minutes stretching
84(fitness per training peaks)
25 min vision therapy
https://www.strava.com/athletes/10248
>
THE TT PARADOX
THERE WAS A BRIEF BREAK in the rain. After a 1 hour delay, lucky me got to speedsuit up. The course was wet, slightly muddy, shortened...
... we'd be flyin'.
Fortunately, it started to rain again about 10 mins before my start time.
It was a TT.
4, 3, 2, 1, GO!
I've never raced a TT, crossed the finish line, and thought...
... I could have gone faster.
I've never seen the results of a TT, after recovering, and not thought...
... I could have gone faster.
Metaphor for life.
Amiright?
---
Does that deserve a deconstruction?
- Warm up was pretty good, 35 minutes with varied efforts
- Got to start with 2 mins to spare, in other words late.
- Ditched my jacket.
- Didn't have my Wahoo on the correct screen, fumbled with it rolling out.
- I race better with computer in my pocket for these efforts, go on feel, check the data later.
- The cold, even though I was quite warm, was still discouraging. It was hard to be "up" for it.
- Tire pressure seemed good, 18 front/20 back.
- Rode the sides of the trail to stay out of the middle's little stream
- On the back half I rode the stream, it was faster.
- There is so much sand and decomposed granite, very little mud.
- Glasses were fogging on warm up, clear at race pace.
- Wore my speedsuit,base layer, arm warmers.
- Felt really good.
---
Update on my back, 48hrs after Dr. Su's torture chamber...
... better than yesterday.
I'm honestly stunned.
Check out this video.
Planning to document daily, through her 7 day promise of all better.
... and, yes, I'd love it if you followed what we're doing over there so you can see us IRL.
===
? lbs - no scale
8.5 hrs sleep
PushUps
10 minutes stretching
81(fitness per training peaks)
25 min vision therapy
https://www.strava.com/athletes/10248
>
IT'S RAINING, IS THAT GOOD?
NOT LONG AGO, I was humblebragging about what a ninja I was for training in the rain. Because, ya know, it's just going to make me that much more of a...
... bada$$ in a race with rain.
Then, tomorrow's TT happened.
47°, raining, and windy is just a lot more than a ninja like me could hope for.
A lot more.
Pretty sure warming up will be useless,
cause who can warm up...
... and stay warm in that, in a skinsuit?!
Good thing my rain riding heroics where on pavement, so...
... I'm extra unprepared for dirt, mud, rock ledges.
Can any good come from this...
... or do I just stay warm and toasty in the van?
What would you do?
Be honest.
Inspire me.
Tell me I suck, and you'd thrive in those conditions...
... c'mon I need a good swift kick in the lycra.
===
? lbs - no scale
8.5 hrs sleep
PushUps
10 minutes stretching
84(fitness per training peaks)
45 min vision therapy
https://www.strava.com/athletes/10248
>
FIXING BACK PAIN
MY BACK HAS BEEN REALLY BOTHERING ME, for years. The last 8 months or so, I get home from a long ride and I can barely walk. So, when the Chinese doctor said...
... I make you cry.
I was in.
Because she promised to pull the scar tissue out.
I show you, you see.
The price was so high,
I figured it's going to work...
... even if it's a placebo.
Today I submitted to the pain...
- standing on my back
- poking me with needles
- cupping out the scar tissue
... hurt like hell.
I didn't cry,
but I sure cried out.
She found places in my ...
- butt
- back
- spine
... I didn't even know I had.
What I do know is, as promised...
... she pulled tissue out of my back.
Bloody.
Chunky.
My back wasn't bleeding.
Weird stuff,
for sure.
Did it work?
I feel good.
She said...
- tomorrow, sore
- three days, feel better
- one week, pain all gone
... just in time for Cactus Cup's 40 mile XC race, on Saturday.
Hopefully, the only flaring up will be from...
... my after burners on the short, punchy climbs.
===
? lbs - no scale
8.5 hrs sleep
PushUps
10 minutes stretching
84(fitness per training peaks)
45 min vision therapy
https://www.strava.com/athletes/10248
>
OBVIOUS AND NON-OBVIOUS REASONS TO PRE-RUN A COURSE
IT'S ALWAYS HARD TO BEAT THE LOCALS. Doesn't matter if it's road, dirt or a mix. If you're from outta town, and it's you're first time...
... local knowledge is gonna kill ya.
Not the locals,
they're nice,
until not.
They're going to...
- enter and exit the corners
- roll the blind drops
- ride the surges
... faster and better.
They've mastered the course,
and they will spend considerably less energy,
conserving to stick it to us when we make the slightest error.
So, we pre-ride and do our best to...
- relax
- recon
- remember
... to close the gap.
While I was pre-running Saturday's race course...
- how much nutrition and liquid to carry
- should I carry bottles, a pack, both
- how low to run tire pressure
... thinking of ways to be efficient.
But there were other considerations.
Will it be windy like today?
If it's cold at the start, vest or no vest?
Will Friday's predicted rain change conditions?
How to figure out who are the locals on the start line?
===
? lbs - no scale
8 hrs sleep
PushUps
10 minutes stretching
84(fitness per training peaks)
45 min vision therapy
https://www.strava.com/athletes/10248
>
WHAT TO CARE ABOUT?
THERE'S ALWAYS A LOT OF PRESSURE to perform. We put it on ourselves, others put it on us...
... high expectations can kill.
The joy.
I've had a pretty darn successful month...
- family
- business
- and that racing thing
... but the results don't reflect the focus.
How can I share this without sounding like a kook?
I'll just tell ya.
Yeah, I ripped at the race...
... I was more concerned with how my eyes would function after all the vision therapy, and my how complete my recovery is from pneumonia in January.
Yeah, we had a good month of overall sales...
... I'm focused on how many bags did we sell because bag sales always lead to apparel and all the other products we make.
Yeah, we have a new granddaughter...
... I'm focused on caring for each member of our family, literally praying for inspiration.
Don't get me wrong here.
It's cool to win the prize.
Totally.
Weirdly, when I really want _______, and I focus on that vs what needs to happen, things don't seem to workout as I hope.
When I'm focused on the inputs, planting the seeds...
... I know the outputs the harvest is gonna happen.
It's just a matter of time...
... when it does, it's so gratifying.
===
I think this is where the "influencers" ask...
... What are your inputs?...
... hoping for a reply.
Not looking for that.
I know this will hit home for a lot of us.
Peace, out.
===
? lbs - no scale
8 hrs sleep
PushUps, Jumps
10 minutes stretching
82(fitness per training peaks)
20 min vision therapy
>
THE RUT AND THE ROUTE
RACING ALONG, it's easy to find ourselves in a rut. Wheels sucked in, rocketing forward, but...
... we're beginning to lose control.
Ruts take us where they want to.
Routes are different we...
- know where we want to go,
- plot the course.
- get moving.
... the destination is up to us.
I like road trips.
Getting out of my routines gives me a different perspective.
See the life ruts I'm in.
Toss out the bad ones, and...
... stay on my righteous route.
(yes, that's righteous in hippy talk - like, righteous wave dude.)
===
? lbs - no scale
10 hrs sleep
PushUps, Jumps
10 minutes stretching
82(fitness per training peaks)
20 min vision therapy
https://www.strava.com/athletes/10248
>
WHAT I LEARNED AT BWR AZ
DOWNLOADING THE KNOWLEDGE after a race can be super helpful. We always learn something we didn't foresee, that could...
... help us go faster, have more fun, next time.
What mapmyride didn't tell me...
- there would be miles of whoops
- those whoops would suck the life out of my legs on the return
- divebombing into the first single track would make or break a race
... I see why it's not called scout my ride.
Smart things I did...
- Camelbak was perfect for drinking over the raucous opening terrain
- Lowish pressure in the tires, 22 front and 26 rear
- Fastest rolling gravel tires vs mtb tires
Dumb things I did...
- Only 32 oz in the Camelbak, 44 (2 bottles worth) woulda been better
- Letting my mind wander for a split second and washing out in a turn
- Didn't bring a mini-tool, got lucky and didn't need
Nice surprises...
- Best bathrooms of all time at a race - air con, sink, soap, private
- Water handups on course, came in super handy
- My pal Kristen caught me and we teamed up
What worked...
- road shoes with MTB cleats very comfy
- Classified hub bailed me out with the super quick shifts
- the Ergon seatpost over the washboard was Cadillac smooth
What failed...
- when I crashed the derailleur hanger bent, and next time I need granny gear it through chain into spokes
- my arms were so bloody from snagging them on "cats claw" bushes
- the dang helmet needed a good wash before, I would have avoided eye-searing sweat
... those are pretty much all me failing.
Next time...
- run new tires, these were too worn for all the sand
- drive out Thursday vs Friday and be more relaxed
- more liquid in Camelbak
Overall, super fun riding and racing.
The weather was perfect,
hi 70's.
BWR team and volunteers put on a very classy event.
===
? lbs - no scale
8 hrs sleep
No lifting
10 minutes stretching
84(fitness per training peaks)
20 min vision therapy
>
I'M HUNGRY, AND IT'S A SIGN
DAYS LIKE THIS and I swear my body has a mind of it's own. Somehow, it knows tomorrow is going to be big. No matter how much I eat...
... my body wants more.
So, I obey...
- Applefritter.
- 10" Mad Dog Pizza
- Chipotle 2X Steak Salad
... plus, nuts, apples, oranges, berries, and a protein bar.
I'm still hungry,
and you know what?
My body is right...
... I'm going to reward it tonight with a Haagen-Daz bar.
But, first, more blueberries.
===
162
7 hrs sleep
No lifting
10 minutes stretching
80 (fitness per training peaks)
0 min vision therapy
https://www.strava.com/athletes/10248
>
CAN YOU TOLERATE THAT?
GOING FROM RIM BRAKES TO DISC BRAKES was a game changer for me. Bombing a long, fast descent no longer meant alternating between front and rear...
... simply to save my hand strength, keep the rims cool.
But, there were costs.
Not just cash.
We had...
- rotors
- brake pads
- brake fluid
... much tighter tolerances.
We could roll with a slightly bent rim,
not gonna happen with a bent rotor.
We could adjust the brake's cable tension on the fly,
not happening out in the wilderness.
Tighter tolerances...
... bring us increased performance.
Increased performance...
... requires tighter tolerances.
Example.
After my TBI, my vision was really off.
It was a struggle to go fast over tricky, twisty terrain.
12 months later,
I'm still doing vision therapy.
It's a lot better,
but that is not the point.
The point is,
if I wasn't pushing my body to perform beyond the trivial tasks of getting by...
... I'd never know how off my vision was.
Which got me thinking...
... what am else I tolerating that is holding me back?
===
162.7
8 hrs sleep
Breaklifting
10 minutes stretching
83 (fitness per training peaks)
45 min vision therapy
https://www.strava.com/athletes/10248
>
WHY I LIKE UNROAD
BWR AZ IS THIS WEEKEND. I'm going. I'm excited. Bike is ready. Friends are texting. AIRbnb is ready for us. The reason for all this anxiousness is simple...
... I know what I'm getting into.
The Hell of The North Desert...
- brutal
- sun-scortched
- survival test
- fever dream
... no one - pros or pretenders - get off easy.
That's the promise BWR makes.
I've done UT twice...
... this is my first AZ.
I'm counting on being...
- wrecked
- wasted
- elated
... getting my money's worth.
I know what you're thinking...
... Now hold on Mr FancyLycra, are you sure you've got the goods to execute?
No, quite honestly, I'm not.
But, I'm sure they do.
It's called...
- trust
- confidence
- dependability
... it's earned through consistency and quality of experience.
===
163.1
8 hrs sleep
Breaklifting
10 minutes stretching
83 (fitness per training peaks)
45 min vision therapy
https://www.strava.com/athletes/10248
>
THE 3 MAJOR FOOD GROUPS
KEEP IT STUPID SIMPLE, that's about as complex as I go when it comes to eating habits. So, when I was challenged over the weekend, by a caring friend, I had to state...
... my governing rules for eating.
Here's the latest update.
Protein.
Shoot for eating 1 gram of protein for every pound of body weight.
Veggies & Fruit
Unlimited veggies, and most of my fruit is berries.
Carbs & Sugar
Got to keep this in check, not much, except for the big days, then load up, before, during and after the big rides, runs and swims.
It's been said...
... if we stay on top of the protein goal, the rest is pretty easy to control.
How'd I do that today?
| shake | 22 | |
| kodiak cakes | 20 | 42 |
| bacon | 10 | 52 |
| protein burger | 30 | 82 |
| chicken | 60 | 142 |
| greek yogurt | 17 | 159 |
Tallying throughout the day, is a super helpful practice to stay on track.
Do you have a system?
===
162.7
7.5 hrs sleep
Breaklifting
10 minutes stretching
84 (fitness per training peaks)
0 min vision therapy
https://www.strava.com/athletes/10248
>
ANOTHER BENEFIT OF HAVING AN 'A' RACE
ONCE WE GET THE 'A' RACE on the calendar, things become clearer. We get a sense of when we need to do what we know needs doing, and...
... what we need to cut out for a season, or longer.
But, there's more.
It takes a while,
which is why it's valuable
to put the calendar to use asap.
With time, our brains magically serve us with...
... ideas and inspirations.
New stuff,
that can help
and make a difference in our prep.
Moms call it nesting,
before the baby arrives.
It's the same thing...
- date with destiny
- start prepping
- get ideas
... Rip On RaceDay!
Shout out to Samir who just signed up for his first race, ever, at 52.
===
164
8.5 hrs sleep
Breaklifting
10 minutes stretching
81 (fitness per training peaks)
45 min vision therapy
https://www.strava.com/athletes/10248
>
WORKING IN HARMONY
SEEING THE FLOCK OF PELICANS glide overhead, reminded me of the beauty of a peloton. Riders moving in harmony, rotating through...
... sharing the load.
Making it easy,
to go fast.
It sparked me to be a bit of a mad scientist today.
How could I improve my drivetrain for the upcoming BWR AZ?
I cracked open...
- a new KMC chain
- stripped with Ceramic Speed UFO cleaner
- drenched it in a mason jar of WEND Wax-On Dry Lube
... measured it, cut it, mounted it on my bike.
The chain ring and cassette look pretty good still,
a benefit to replacing chains often.
I'll test it in the morning and make sure...
... the entire drivetrain is working in harmony.
===
161.4
8 hrs sleep
PullUps PushUps Box Jumps
10 minutes stretching
81 (fitness per training peaks)
45 min vision therapy
https://www.strava.com/athletes/10248
>
ARE YOU CONNECTED, OR MERELY POWERFUL?
THIS IS ONE OF THE EASIEST WAYS to transfer more power to the pedals. I only thought of it because my knee started to bug me, and...
... I was pretty sure what I needed to fix.
An inexpensive part.
Easy to neglect.
Often forgotten.
My knee was buggin' because my cleat was worn out.
In my case, it was more than just the cleat...
... I run a Shimano adapter on my road shoes, so I can run MTB pedals on my gravel/road bike.
Parts replaced.
I went from feeling like i was ice skating on a walnut to...
- superconnected
- powerful
- locked in
... the way we all want to feel when stomping on the pedals.
This, for me, is vastly superior...
- stiffer sole
- better breathability
- better strapping system
... road shoes for the win.
There is one BIG negative.
If I ever need to dismount and hike up a steep hill,
there is almost no traction,
compared to MTB shoe.
Some of my pals run road shoes and pedals, gravel and MTB.
Big drawback there is,
contaminate those road cleats,
and you might never get them to reengage.
Anyway,
we can have all the power in the world...
... gotta be connected to put it to good use.
Because we are, 2W4L
https://pedalindustries.com/products/2w4l-classic-t-shirt
https://pedalindustries.com/products/2w4l-classic-t-shirt
Delivered, for $20.
Use code: PDLTS
You'll see discount and free shipping at check out.
===
159.8
7.5 hrs sleep
Breaklifting
10 minutes stretching
80 (fitness per training peaks)
45 min vision therapy
https://www.strava.com/athletes/10248
>
ARE YOU INSPIRED?
INSPIRATION CAN BE WONDERFUL, if it's the right kind. The positive stuff gives us hope, something to aspire to. The negative is debilitating, at best. But, I'm
... interested in something better.
Ideas.
Where do we get the ideas to make our racing, training, lives better?
Here are some of my inspirations.
When I was a surfer, we'd go weeks with little to no waves.
A swell hits, and we'd paddle 'till our arms fell off, for 1, 2, 3, 4, 5 days in a row.
What if we ...
... recovered for weeks, then all out, every day, for up to a week?
When I played tennis as a kid, I took lessons every Tuesday.
I was very weak, physically, so we worked on technique to maximize what I was able to do.
What if we...
... spent one day a week focused solely on technique?
When I raced motorcycles, long distance vision was imperative.
We were going so fast, I had to keep my head up much more than on a bicycle.
What if we...
... regularly pushed ourselves to go as quickly as possible over tricky terrain?
I love reading and learning.
It allows me to focus on my inner thoughts and reflect on my outer actions.
What if we...
... consistently dove into thoughtful literature?
We're all cooking on something,
the ingredients in our minds matter...
... when we are Two Wheels For Life.
Get this t-shirt
Delivered, for $25.
Use code: PDLTS
You'll see discount and free shipping at check out.
===
159.8
7.5 hrs sleep
Breaklifting
10 minutes stretching
80 (fitness per training peaks)
45 min vision therapy
https://www.strava.com/athletes/10248
>
INTERMITTENT HAMMERING
WE ALL (?) KNOW ABOUT INTERMITTENT FASTING. For those trying to shed pounds or be more lean it can be quite effective. But, what about...
... intermittent hammering?
Not intervals.
I hate intervals.
I'm sure some of you love them, which is great, but...
... when was the last time a race went hard for 3 minutes,
then easy for 3,
then hard for 3,
then easy for 3.
Don't shoot the blogger.
On my MTB ride last night, I thought...
... what if I trained 1 or 2 days a week with intermittent hammering?
So, here's how it went down.
Zone 2 everywhere,
for the most part.
The trails here are mainly straight up,
then straight down.
So, Zone 2 requires some real finessing from a heart rate stand point.
It's easy to get right up the upper limit,
hard to stay out of tempo.
Any time I came to a steep section that 5-30 seconds, sometimes up to a minute...
... I put down 500-600+ watts.
Here's the deal.
Do that for 3 minutes, and the heart rate sky rockets.
Do it for a few seconds, and it barely has time to respond.
Which means, from a heart rate perspective I'm popping out of Zone 2 ever so briefly.
But, from a power perspective it is much higher.
Check the data:
Ave Pwr 144 vs Max Pwr 844
Ave HR 126 vs Max HR 160 (nowhere near my max)
28% in Z1 - 64% in Z2 - 9% in Z3 ... I never reached threshold or beyond.
My thinking is that I can...
- increase my strength
- keep the legs and brain fresh
- turn the training into more of practice
... and make all the neuromuscular connections associate with putting down the power.
Based on this trial run last night...
... I'll get in 15-20 legit bursts.
Does it have to be done on an MTB?
No, but the payoff of a fun downhill between the mini efforts is pretty sweet.
I'm going to practice this through Sea Otter and see if...
... I can post higher power numbers on the longer tempo/threshold rides.
That's the idea anyway.
===
161.4
8.5 hrs sleep
Breaklifting
10 minutes stretching
82 (fitness per training peaks)
45 min vision therapy
https://www.strava.com/athletes/10248
>
BREAKLIFTING FOR THE WIN
THE LADY WAS YELLING AT ME, window down. Stopped at a light. Kept repeating, I kept cupping my ear. Finally, I understood...
... Looking good!
Well, I'll be dawgawned.
Was it all the breaklifting I've been doing?
This is breaklifting...
- set a timer
- work really focused
- go do a quick set of ____
... and I love it.
30 minute sprints works really well for me.
The breaks are energizing,
a micro adrenaline rush...
... keeping work fresh and fun.
My sets rotate between...
- PullUps
- PushUps
- Box Jumps
- Dead Lifts or Split Squats
- Toe Raises and Calf Raises
- Grippers
... takes a whopping 2 minutes to do one set.
Most days I get in 2 rotations.
Is there science to back it up...
- Phil Mafetone dot com, his book Get Strong! (you have to go to his site)
- Barry Ross, his book Underground Secrets To Faster Running
- Pavel Tsatsouline who was just on Andrew Huberman's podcast
... get the source material and take a deeper dive.
We aren't body builders,
we don't want useless bulk...
... we want strength.
Keep it simple.
Keep it consistent.
Breaklifting for the win.
===
161.6
8.5 hrs sleep
Breaklifting
10 minutes stretching
82 (fitness per training peaks)
45 min vision therapy
https://www.strava.com/athletes/10248
>
DON VS. JOE, POGI VS. JONAS
THERE ARE TWO WAYS TO WIN A RACE. We've seen them played out in recent, big time battles. While I appreciate each...
... I definitely prefer one over the other.
Not just to watch,
but to execute.
How about you?
Oh, wait, forgot tell ya...
- technical precision
- unpredictable
... are the choices.
One,
has a plan for every single moment.
The other,
performs on feel.
You know who I'm talking about, right?
Don Felder vs Joe Walsh
errr...
Tadej vs Jonas
What makes their clashes so mesmerizing...
- approaches
- personalties
- countenances
... is their very beings.
I can't imagine one taking the on the other's ways.
It would be ridiculous,
ineffective.
If you want to put it to music,
just watch the final guitar solo to Hotel California.
Don is cool and precise and wonderful.
Joe is freakin wild and just feelin' it.
Precision vs Wild?
They're both work,
deliver results.
Which to deploy,
depends on who we are,
and who we are up against.
My default?
Let me ride and race on feel,
or give me death.
Check it -> https://youtu.be/09839DpTctU?si=jmUmYvSMw10zFQvP
===
162
7.5 hrs sleep
No Strength Work
10 minutes stretching
82 (fitness per training peaks)
45 min vision therapy
https://www.strava.com/athletes/10248
>
WHEN I WANNA GIVE UP
WHAT IF I JUST QUIT? I mean, sometimes it's just so damn hard and confusing, it feels hopeless...
... the challenges just keep coming.
Why not pull the plug?
The hills seem like mountains,
insurmountable ...
... we crest and zoom down the other side.
The crosswinds grinding our powers,
clawing to stay in the group...
... a bend in the road and we sit in with ease.
The brutal cold and darkness,
begging us to say in bed...
... roll out into the rising, warming sun.
Reminds me of the great Led Zepplin...
Good times, bad timesYou know I've had my shareI get dropped and foiledOn the training ridesBut, I still don't seem to care
... that classic and electric opening.
Gimme those first 14 seconds and I can do anything.
Check it -> https://youtu.be/TA9Rec1qAFQ?si=DtFAGCr8LEn3o87Y===
162.4
8 hrs sleep
PullUps PushUps BoxJumps
10 minutes stretching
78 (fitness per training peaks)
45 min vision therapy
https://www.strava.com/athletes/10248
>
THAT'S NOT AERO, THIS IS AERO
AERO HAS BEEN A THING for quite a while. With the invention of the wheel, came speed. With speed came wind. With wind came...
... drop bars.
140 years ago!
And, we've been working on...
- positions
- clothing
- helmets
- tubing
- bars
... it ever since.
We are slipperyer.
No doubt.
Which got me thinking yesterday as I was slipping off the back of the group...
- drop the stack height
- ride closer to wheel in front
- grabbed my most aero helmet
- donned the amazing Speedsuit we make
.... could I be more aero?
Probably.
Would it have mattered yesterday?
No.
I came off on a 1-mile power climb that demands 400 watts...
... I was 70 shy.
No amount of aero is gonna fix that.
Or, would it make a difference...
- stay off the front
- keep in the drops
- aero helmet
- Speedsuit
... if arrived at the climb slightly fresher.
To be honest, for me, it's probably more about handling marginal pains, than stressing over...
... marginal gains.
Let's find out next week!
Nothing to lose, but...
... time and effort.
===
The Mini RaceDay Bag snugs up tight under the saddle.
... holds your CO2, nozzle, plugs and a mini-tool under compression so it's silent,
... use this code: DRAMALAMA
... to save 20% and get FREE shipping at check out.
===
161.6
89 hrs sleep
No Strength Work
10 minutes stretching
79 (fitness per training peaks)
30 min vision therapy
https://www.strava.com/athletes/10248
>
THAT SOUNDS GREAT, BUT, WHAT IF I'M ALLERGIC?
THE MAIN PROBLEM WITH MY ALLERGY, is it keeps me from doing intervals. So, I have come to rely on the blistering group rides...
... and chasing my much faster friends.
Which explains today's poor showing.
I didn't realize the problem until I dove into my Training Peaks data.
There it was.
My last pretty good power numbers were on 12.10.24.
Took a minute to remember,
what the heck I was doing on that particular day.
TMWC,
our Tuesday morning throw down.
I've skipped it for two months.
And before December...
... only hit TMWC sporadically.
My peak fitness for 2024 was back in September,
and TMWC was almost every week for the 4-5 months prior.
Having the data is helpful that way.
If we want to start with the end in mind...
- having a stellar day on _________.
... we can dig into our previous data.
It's not enough to see what has worked.
Sometimes, every time?...
- do intervals we aren't used to
- hit different group rides
- add in gym work
... we hit plateaus and need to mix things up.
Am I really allergic to intervals?
Of course not.
I just really really hate 'em, and prefer...
- incessant
- unpredictable
- burning surges
... only a sinister group of frenemies can inflict.
===
Which means... I've got to be very aero, and carry only the essentials.
The Mini RaceDay bag is perfect for holding: CO2, plugs, and a mini-tool.
... if you're into an aero bag, that holds you gear under compression so it's silent,
... use this code: DRAMALAMA
... to save 20% and get FREE shipping at check out.
===
161.6
7.5 hrs sleep
No Strength Work
0 minutes recovery
30 minutes reading + Journaling
81 (fitness per training peaks)
10 min vision therapy
https://www.strava.com/athletes/10248
>
6 DAYS OF PAIN!
IT'S BEEN SIX DAYS since the Rock Cobbler wiped me out. Ev er ee thingggg hurt so bag. It took me over...
... an hour just to change my clothes.
Click here to witness the dramalama.
The rainy week kept me off my bike.
A very good thing...
- I need the rest
- my body needed the break
- the trusty bike needed a bath
... but, is 6 days enough?
My legs have felt...
- sore
- dead
- rotten
... all stinkin' week.
One of two things is gonna happen...
- feel amazing and spritely
- get dropped, crushed and left behind
... on tomorrow's hammerfest.
I love surprises.
Do you?
I'll be wearing this hat tomorrow for massive brainwashing on myself.
If you're into brainwashing yourself, and like this hat as much as I do...
... use this code: DRAMALAMA
... to save 20% and get FREE shipping at check out.
===
162.4
7.5 hrs sleep
Pullups Pushups Box Jumps
10 minutes recovery
60 minutes reading + Journaling
77 (fitness per training peaks)
50 min vision therapy
https://www.strava.com/athletes/10248
>
MISS THE ROCK MEANS...
BACK IN THE BEGINNING, before tubeless tires, suspension, carbon hoops, we'd pump our MTB tires up to 55 lbs because...
... missing the rocks f'real, f'survival
Hitting 'em meant certain trouble,
if not disaster.
Modern tech makes it better, but Make sure you miss the rock is...
... the worst advice we could ever give.
You know why, right?
Because...
- our minds cannot see a negative
- the body always follows the eyes
... there is only one way to navigate the treacherous terrain.
Look where you want to go.
This is the way.
===
I wrote in detail about this top in my book, The Way of The R.A.C.E.R
===
161
7 hrs sleep
Pullups Pushups Deadlifts
10 minutes recovery
60 minutes reading + Journaling
77 (fitness per training peaks)
40 min vision therapy
https://www.strava.com/athletes/10248
>
EXTREME WHETHER
THE FORECAST SAID there'd be a break in the rain. Whether.com is never wrong, right? I got grinding early so I could...
... get out and ride between storm fronts.
At 9am, I rolled out.
40 degrees.
Raining.
These are the crazy things we do.
We train in uncomfortable...
- rain
- mud
- dust
- heat
- cold
- wind
- snow
- terrain
... knowing not every race is perfect weather.
We practice our skills,
our gear and apparel set up,
everything needed to succeed...
... because every one else is on the couch.
Whether or not the weather is great...
... we are extremely committed.
(unless it's reallyreallyreally terrible)
===
161.4
8 hrs sleep
Pullups Pushups Deadlifts
10 minutes recovery
90 minutes reading + Journaling
79 (fitness per training peaks)
40 min vision therapy
https://www.strava.com/athletes/10248
>
MY THOUGHTS ON HARD DRINKING
HAD A FRIEND SAY Beer after MTBing is required. For sure it's a ritual and bonding experience for all kinds of riders. Plus, all those sponsor dollars are so easy to come by...
... plenty of profit margin and residual sales.
But, what about hard drinking?
You know the truly hard stuff.
And, I'm not talking about fire water.
Just water.
Seems it's so hard to drink the stuff.
Even though...
- fridge door
- gas stations
- grocery stores
... it's everywhere.
But, when was the last time you had plain old water...
... and plenty of it?
Personally, I'm downing about 100 ounces a day.
Can you drink too much?
Yes.
And, if you want to get freaked out about it, I review the book Waterlogged here: https://pedalindustries.com/blogs/feed/trust-science-or-not
A good rule of thumb for those who...
- pee dark yellow
- hardly need to pee
- can ride or run for hours without peeing (yes, swimmers, no one is fooled by your never needing to pee)
... start with, don't feel thirsty.
===
162
8.5 hrs sleep
Pullups Pushups Deadlifts
10 minutes recovery
90 minutes reading + Journaling
79 (fitness per training peaks)
40 min vision therapy
https://www.strava.com/athletes/10248
>
HE'S MAKING HIS LIST
THE POWER OF A CHECK LIST is awesome. Not ticking the boxes, for that quick hit of dopamine, there is something even better than...
... getting it done.
Which is the point.
For me, the real power is in the creation of a list.
Exploring and considering...
- each and every angle
- what is needed
- what is fluff
... and building an empowering list.
It's harder than it looks.
But, done correctly...
... discipline is replaced with love and urgency.
Checking the box is dessert...
... one we can enjoy each and every day.
---
That pic is literally a page from the RaceDay Ready Journal.
https://pedalindustries.com/collections/books-n-such/products/raceday-ready-100-day-journal
---
163.1 lbs
9ish hrs sleep (9:45 pm-7:20am)
PullUps PushUps Squats
10 minutes recovery
120 minutes reading + Journaling
https://www.strava.com/athletes/10248
THE WATTS WILL COME
ROLLED OUT WITH A DEVILISH PLAN for myself. After 3 months of goofin' around, it was time to warm up the glow plugs on the Ol' Diesel. Nothing like...
... tickling zone 5 with the ticker.
Here's how weak I am.
Never in a millionkazillion years could I will myself push over 175 bpm...
- not for fun
- not for a coach
- not doing intervals
... I need to set up something stupid.
Like mashing the mammoth 50mm MTB tires,
with 20 lbs of pressure,
on the gravel bike...
... out to the local throwdown.
It was 25 minutes of pure, paved ecstasy.
Sandwiched in between 90 minutes of dirt, before and after.
Not much.
But, a start.
Time to begin upping the saddle time,
and sprinkling in a dash of intensity.
No need to hurry,
just stay consistent.
Keep doing the strength stuff.
If you build it...
... the watts will come.
---
163.9 lbs
7ish hrs sleep (10:30pm-5:30am)
PullUps PushUps
10 minutes recovery
30 minutes reading + Journaling
OUR BEAST OF BURDEN
A FRIEND WAS GOING ON AN ON about how his brother had totally failed. The brother had committed to take his lifestyle to the next level. It wasn't going to be enough to get by...
... he wanted to live at the highest levels possible.
Did he make it?
You be the judge.
From where I was sitting, the brother truly had committed.
The results were easy to see...
- health firing
- family thriving
- business providing
- relationship with God and man aligned
... what more is there?
The friend could only see the missteps and shortcomings of his brother.
I think the point of putting ourselves out there, is to...
- be an example
- be held accountable
- show how we deal with failure
... and hopefully inspire others along the way.
Haters think it is an I'm better than you thing instead of the more simple...
... I'm doing my best, and appreciate your encouragement.
Truth is, commitment...
... is our beast of burden.
---
Every day builds on the next...
... this hat is a good reminder.
Ships FREE, order by 12.24
https://pedalindustries.com/collections/hats-1/products/every-day-is-raceday-trucker-curved-bill-adjustable-hat
---
163.9 lbs
8ish hrs sleep (10:30pm-6:30am)
PullUps PushUps Squats n Such
10 minutes recovery
120 minutes reading + Journaling
DESCEND LIKE A PRO
MY FRIEND MIKE has gotten the bug. Not wanting to deal with cars the went the dirt route, in the form of an MTB. He loves it, but...
... is legitimately concerned with crashing.
Legitimate in the form of...
... what we think about we bring about.
Fancying myself as somewhat of an expert,
I gave him this advice...
- Firm grip on the bars
- Arms looseygoosey
- Eyes/head up
... plus, have fun, confidence will follow.
The thing is,
we can apply that advice to literally anything.
Raising kids...
- Firm grip on getting them pointed in the right direction
- Arms ready to guide if needed or asked for
- Eyes/head monitoring their surroundings
Business/work...
- Firm grip on goals/objectives
- Loose on the how it gets done
- Eyes/head focused on where we're headed
Our next race...
- Get registered
- Plan the training
- Visualize the finish line
Come to think about it,
I wrote a book about that.
https://pedalindustries.com/products/the-way-of-the-r-a-c-e-r
---
166 lbs
8ish hrs sleep (10:30pm-6:30am)
PullUps PushUps
10 minutes recovery
90 minutes reading + Journaling
WHEN IS THE BEST TIME OF DAY TO RIDE?
WHEN IS THE BEST TIME OF DAY TO RIDE? There are a million factors. At least we aren't too weather dependent, and we have the great outdoors as our playground. Compared to other activities...
... we got options.
My favorite is late morning...
- warmer
- sunshine
- break up the work day
... it's almost always alone.
Which is fine, but it can be risky...
... out in the wild.
Take today.
I didn't line up the turn up quite right,
took a stick to the face,
nearly in the eye!
Coulda been way worse.
Way.
Dusted myself off and rode on
decided to chill on the lovely
middle of nowhere
lawn chairs.
And count my lucky stars.
Which reminds me of the wonderful Christmas movie, The Shining...
... all workout and no reflection makes Jack a dull boy.
A good break in the action,
keeps us sharp.
---
164.9 lbs
8ish hrs sleep (10:30pm-6:30am)
PullUps PushUps Squats & stuff
10 minutes recovery
90 minutes reading + Journaling
WHEN YOU CAN'T DO WHAT YOU'VE ALWAYS DONE
WE THINK WE'LL ALWAYS BE ABLE TO DO WHAT WE LOVE. I remember specifically thinking after one particularly surprising race result...
... I could do this forever.
How does the saying go?
If you want to make God laugh, tell him about your plans.
He must have been dying on Monday.
There I was...
- in a beautiful part of the country
- hero dirt from the recent rain
- expansive, gorgeous views
... and I was battling double-vision.
For whatever reason, I took a huge step backwards in my recovery from my brain injury.
I couldn't dive bomb the downhills.
I couldn't do what I've always done.
Did it suck?
Yeah, totally.
Did I quit?
Not even.
I slowed down, and did what I could do.
Which turned out to be an echo from an elderly spiritual leader who was assessing his final year or two of life, who said those exact words.
Doing what he could do.
Am I freaked out?
Not yet.
First off, I called my friend Rick the behavioral ophthalmologist (think PT for you eyes).
We talked about how I'd laid off doing the exercises he'd given me when I was first injured.
In fact, I did the most basic one right away, because I only have the most basic tool on me, and almost immediately noticed an improvement.
Next, I called my surgeon's office. The NP called me back and suggested I go on a steroid for 5 days to ease any post-surgery swelling that can occur, even months later.
Tomorrow, I'll get back to the more vigorous eye exercises.
Doing what I can do, and hopefully...
... back to what I've always done.
---
166.8 lbs (not really sure, on a trip)
8ish hrs sleep (10pm-6am)
Push Ups (doing all I could do while vanning it)
0 minutes recovery
60 minutes reading + Journaling
re: IS IT WORTH THE SACRIFICE?
Dear Ol' Diesel,
I'm still trying to figure it out Todd. I check in on one thing for a few years and then I'll switch gears, etc.
2025 I've got no endurance plans...biggest focus is strength training 5/6 days per week.
Is this lack of dedication?
Is this why i never quite seem to get my goals?
Is it enough that I attempt which is more than 99.9999% of folks can say?
I dunno man, still in search of answers. But I will tell you my want for endurance is absent.
I don't want to get up early for a ride
I don't want to get up early for a run
Heck I don't really want to do any of those things right now.
I do want to spend a little extra time with the better half
I do want to slow down a moment and enjoy or take in this new reality of empty nesters...
Does this make me lazy? I worry I'm losing my edge.
Thank you for always sharing your thoughts,
I Just Wanna Be Strong In LA.
---
Dear I Just Wanna Be Strong In LA,
Haha… no, you are doing great. Take a break. Spend time with your wife. We love our kids, and we love being emptynesters. Super fun, lots of flexibility.
I’d say this, don’t train unless it sounds fun.
We are on a quick trip up the coast. Just the two of us. Rode with Susie until she was ready to rest, then rode a bit on my own. No hurry, no rush, no care to do X work out.
Now, I’m in the hotel room catching up and she is in the Jacuzzi.
Life is short, wives are more important than miles… and besides, they like us with a little muscle.
IMHO, you're on the right track.
Love ya!
The Ol' Diesel
---
166.8 lbs (not really sure, on a trip)
9ish hrs sleep 830pm-5:30am)
Push Ups
0 minutes recovery
60 minutes reading + Journaling
IS IT WORTH THE SACRIFICE?
WHY DO SOME OF US stick with the endurance thing year after year after year and others check in for a season or two then check out...
... never to return?
There is something unseen happening.
I think I know what it is.
Sacrifice.
For better or worse...
- could be skipping a new car for a better bike
- an hour later out at night for an early run
- a quick swim instead of a tv binge
... we've sacrificed something.
That sacrifice produces the faith necessary to really go for it,
go for that insane physical goal we've set.
It gives us hope.
And, we love that...
... in everything we do.
---
Thrill a Runner or Triathlete in your life with a RaceDay Bag just for their sport.
Use this promo code: TRIRUN
To save 20% on ISD Running and Triathlon sport specific bags - code expires Monday, 12.26.24
---
166.8 lbs (too much recovery fuel?)
8ish hrs sleep 10pm-6:04am)
Push Ups
0 minutes recovery
30 minutes reading + Journaling
GETTING HIGH
NEARLY 6000' IN 32 MILES represents a good amount of climbing. Mostly straight up or straight down, on dirt. At about the 2 hour mark...
... I hit the highest point.
A few miles prior, a thought occurred to me.
If something bad happens,
I'm a long, long, long way from help.
The tires are new,
sealant fresh,
new chain,
cassette.
And, I was feeling pretty good...
... check, check, check and more checks.
Carry on,
enjoy the views,
and lack of humanity.
A bobcat appeared on the trail about 20 yards ahead of me,
it made a quick u-turn and loped along as I closed in,
before lunging over the side into the brush.
The red-tailed hawk surfed the gusty ridge,
searching for pray.
Chipmunks sprinted up and down the ancient pines.
Nature really does rock my world.
This mountain range is about a 35 minute drive from home.
I used to live closer,
and spent almost every Saturday up there, alone.
Looks like I've started the new year's resolution to adventure something new or different at least once a quarter...
... resolutions are kinda dumb.
Why wait?
As the great Yoda said...
... Do, or do not.
---
Thrill a Runner or Triathlete in your life with a RaceDay Bag just for their sport.
Use this promo code: TRIRUN
To save 20% on ISD Running and Triathlon sport specific bags - code expires Monday, 12.26.24
---
164.7 lbs
7ish hrs sleep 10pm-5am)
PullUps Push Ups
0 minutes recovery
90 minutes reading + Journaling
I CHOSE THIS?!
THE BROCHURE PROMISED A CHALLENGING EXPERIENCE, everything would be tested. Yeah, all the mind, body, spirt stuff. Plus...
... every ounce of perseverence.
I salivated.
Months of prep were stacked,
when the date came,
I was ready...
... I thought.
But, then shift got real.
Way harder than I expected.
The sections with the group were hard,
we encouraged each other.
When it got really difficult,
nature split us up.
The loneliness was brutal.
I knew, hoped, we'd regroup when the elements eased.
Work together.
Get 'er done.
Crazy as it sounds,
getting towards the end,
I thought I'd gladly do it again.
Winning didn't matter,
completing the mission did...
... and, yeah, those hands were gonna be raised regardless of place.
Crossing the finish line,
to my surprise and delight...
... was my dad,
my creator.
---
Thrill a Runner or Triathlete in your life with a RaceDay Bag just for their sport.
Use this promo code: TRIRUN
To save 20% on ISD Running and Triathlon sport specific bags.
---
163.6 lbs
8ish hrs sleep (9:45pm-6:27am)
PullUps Push Ups
10 minutes recovery
90 minutes reading + Journaling
THE BEST ON BIKE WORKOUT EVER?
THERE ARE A LOT WAYS to get stronger and off the bike. Routines, fads, and trends come and go. For my money...
... nothing beats a singlespeed mountain bike.
I built one up because it was fashionable.
Little did I know how addicting the workout would be,
how much I would love riding it.
It was like battling a bipolar bull...
- docile spinning along the flats
- UFC cage fighting any time it got steep
... and it worked perfectly.
At the time, cycling had been quarantined to a few days during the week because weekends were family time in the desert riding motorcycles.
My spin stayed smooth due to the fixed gear range - it wasn't a fixed gear, I could coast.
In order to get up the constantly changing elevations...
- legs
- arms
- lats
- back
... were all recruited and magnificently engaged.
No need for weights or any kind of resistance training.
It was basically going from one interval to the next, with luxurious spinning in between.
As I'm writing this, I'm thinking of the ol' Trek hardtail.
Dusty.
In the garage.
Maybe it's time to spend the least dollars possible and...
... make strength training fun and sexy again.
---
164 lbs
8ish hrs sleep (10pm-6:20am)
PullUps Push Ups Squats & Stuff
10 minutes recovery
90 minutes reading + Journaling
https://www.strava.com/athletes/10248
ARE YOU BORING YOURSELF?
IS NEXT YEAR GONNA BE BETTER THAN THIS YEAR? It'll be different, for sure. Better is subjective, only you can determine...
... if it will be a year to remember.
We need new...
- locations
- friends
- events
- skills
... experiences that will change us.
Memorable,
forever.
As I start to fill in my calendar for next year,
it's tempting to play small,
safe...
... instead I do this.
First, I have to have one giant, unreasonable physical goal each year. (spiritual, mental, and social, too).
2024 it was Gravel Nats.
Next year (2025) hasn't crystalized yet, but it will.
Second, I think it's imperative to try a new event once a quarter.
Right now, it's looking like...
- March BWR AZ
- April Highlands Gravel (UCI)
- June BWR MT
- 4th Qtr is TBD
... it doesn't have to be fancy, could just be a weekend adventure someplace new.
Third, master something new, and have a plan to track progress.
For 2025, that is going to be bicycle mechanicing.
By the end of the year, I want to be able to do everything at a level that I could bail myself out if I was nowhere near a competent mechanic.
I'll be adding milestones to the calendar for that, and purchasing the proper tools.
There lots of other stuff on the calendar...
- date nights
- family activities
- work objectives
- service projects
... gotta make it all work cohesively.
Back in 2020 I set about getting out to the Cactus Cup for the first time.
I met a bunch of cool people, and made new friends.
Rode some fantastic and unusual terrain.
Found an outstanding Italian joint.
Cactus Cup stays in the rotation...
... I never would have found it if I hadn't ventured out.
They're having the 12 Days of Giveaways starting 12.12...
... I hope you'll win this bag, and join me out there.
---
Side note:
- I'm planning to do BWR AZ and stay the week in the desert for Cactus Cup the following weekend. If ya get out there for either one, let's meet up for sure.
- I'm also planning BWR UT, in May, and heading to Fruita/Moab the days following for some epic MTB. Lemme know if you're interested in joining.
---
164.9 lbs
8ish hrs sleep (9:55pm-5:55am)
PullUps Push Ups Squats & Stuff
10 minutes recovery
60 minutes reading + Journaling
https://www.strava.com/athletes/10248
THE THUNDER
LOOKING FOR SOME BACKGROUND VIBES, I loaded up a Goettl Media raw file of BWR Arizona 2024. It was supposed to be my first A race of last year, but..
... life had other plans.
It's never too early to start doing recon.
I like Joe's videos because...
- the POV is always really good
- his comments teach a lot
- he's super respectful
.... in other words, he's a good dude.
Turning away from the big screen to get some work done it struck me how much...
... a race at speed sounds like thunder.
Especially the gravel sections.
I got so electrified,
I ditched the project,
and dug into examining the terrain.
Joe raced the long version, the Waffle.
I'll most likely do the shorter Wafer.
From the looks of it,
I think this terrain will call for the Race King 2.0s...
- lots of sand
- some rocks
- whoops
... means it's gonna be a hoot.
Can't wait for my next thunder storm.
---
164.7 lbs
7ish hrs sleep (9:55pm-5am)
PullUps Push Ups
0 minutes recovery
30 minutes reading + Journaling
EASY DAYS AND HARD DAYS ALWAYS
I WAS LISTENING TO A PODCAST with the superfamous coach of an ultrafamous racer, and the host, trying to dumb it down for us dummies, asked...
... What's the one piece of advice you'd give an amateur racer?
He had me on bearings and spokes.
Train easier.
What do you mean?
I mean most amateurs are doing too much.
Isn't that the way to get better?
No. I mean Yes, but no.
Explain.
If an athlete is training too hard all the time, and by too hard I don't mean to exhaustion, but, at a level that will not allow them recover, really recover, then they can't...
... go really hard, and get the big gains.
I thought about that today as...
- miles rolled by
- watts low
- h.r. lower
... my mind open and free.
That advice is easy to understand, hard to thoroughly absorb.
It feels wasteful.
Useless.
And so we ignore it,
to our detriment.
Being that it's a Monday, I tweaked the great Karen Carpenter's song...
... Easy days and hard days always get me fit.
This works for work, too.
There are days I'm resting, prepping, organizing...
... and days I'm slaying it with back to back to back appointments.
---
165.8 lbs
8ish hrs sleep (9:55pm-6:20am)
PullUps Push Ups & Stuff
10 minutes recovery
90 minutes reading + Journaling
COASTING IN
AS WE WIND DOWN THE YEAR, few of us are racing. Personally, having backed down the miles I'm feeling really fresh and spunky, which reminds me about...
... what I love about tapering.
Sure, there's the reduced miles and training and all the good feelings that come with that, but there's something else and if we're doing it right...
... is a huge benefit.
Because all the fatigue is leaving our bodies we not only start to feel really good, we have time to reflect on how we got here...
... all the work we've put in.
The result is where once we were tired, questioning out motivations and our capabilities....
... now we are confident.
Confidence is key to...
... ripping on raceday.
===
Now it's time to party!!
I wish I'd come up for this idea of this collection in time for New Year's...
... but, Hey! let's party like it's twenty twenty-five!
Here's the deal...
... order by 12.9, save 25%.
Use code PARTY25.
Most likely ships just after the New Year, if we can get it out early, we will.
https://pedalindustries.com/collections/pedal-party-collection
---
164.5 lbs
8ish hrs sleep (9:45pm-5:30am)
No Strength Work
0 minutes recovery
60 minutes reading + Journaling
DRIVIN' THAT TRAIN
THE PROBLEM WITH CORROSION isn't the corrosiveness itself. That's bad, for sure. But, I find the real problem is...
... it comes on so slowly.
Then, catastrophic failure.
Because I've been neglecting my trusty MTB all year, well, basically for two all years...
... I was caught out, bad.
"All of the sudden",
my shifting was shift.
It wasn't really sudden.
For months the shifting had been off, but...
... just good enough to put away and forget about.
It had reached the point of no return.
Irreparable damage had been done.
Rather than simply replacing the chain in a timely manner,
an easy home repair,
at little cost...
... I had to get a divorce,
and a hot, new, young,
complete drivetrain.
Costly.
It's just a drivetrain,
not something that really matters...
... those things deserve immediate, constant loving maintenance.
===
Now it's time to party!!
I wish I'd come up for this idea of this collection in time for New Year's...
... but, Hey! let's party like it's twenty twenty-five!
Here's the deal...
... order by 12.9, save 25%.
Use code PARTY25.
Most likely ships just after the New Year, if we can get it out early, we will.
https://pedalindustries.com/collections/pedal-party-collection
---
164.5 lbs
8ish hrs sleep (9:45pm-5:30am)
No Strength Work
0 minutes recovery
60 minutes reading + Journaling
THERE IS LITERALLY NO SCHOOL FOR THIS
WE'RE ALL OUT THERE ENDURING, and it's like we have no compass, no gps, no no map, no field manual. There is no associates, four year, masters, or doctorate degree...
... and yet, somehow experts evolve.
Oh, there's the occasional book.
Usually so filled with jargon and graphs they are worthless, but boy...
... the authors sure look smart.
So, we rely on our...
- inner voice
- experience
- friends
... and get to work like mad scientists.
We can and do glean much from...
- watching races
- podcasts
- youtube
... then, we do our best to put it into practice on the next ride, run, swim.
Kinda makes ya wonder if...
- Jobs
- Ford
- Edison
... were just having fun, fascinated with figuring out what was possible?
---
Got a friend who's a Triathlete or Runner?
Blow their minds with a sport specific RaceDay Bag.
Use this code and save 20%: TRIRUN
Good ONLY on in stock Tri and Run bags.
---
165.6 lbs
8ish hrs sleep (9:45pm-5:45am)
PullUps, PushUps, Squats
10 minutes recovery
60 minutes reading + Journaling
https://www.strava.com/athletes/10248
THE WORST GOAL EVER
ABOUT SIX MONTHS AGO, I set two lofty goals. One I accomplished, one I fell far short of. What was the difference between...
... success and failure?
Both seemed outrageous at the time.
They still do.
I each case, I knew everything would have to go perfectly in order to get anywhere near what I wanted to accomplish.
The one I attained, everything did go perfectly.
I went about my business,
mission accomplished.
The one I muffed, a massive unforeseeable mountain in the road popped up.
It was such a kick in the front of my bib shorts where my legs come together,
that it was mentally and physically debilitating.
Months later, unforeseeable mountain turned to gopher mound, I'm back on track.
There's all the fancy platitudes of goals...
- goal unwritten is a hope
- goals must be believable
- goals should be realistic
... we could go on and on.
But, I'm not sure that's the point.
Really.
Having the guts to...
- set an outlandish goal
- share it with real allies, not punks who puke on our dreams
- and take massive action
... is the lifeblood of everything I do.
Failure.
Success.
They matter, but not nearly as much what occurs...
... in the process of going after personal excellence.
===
We could wait until 1.1.25 to think, start, plan...
... or, we could grab a calendar and get down to business.
https://pedalindustries.com/calendar
---
166.4 lbs
8ish hrs sleep (9:45pm-5:55am)
PullUps, PushUps, Squats
10 minutes recovery
90 minutes reading + Journaling
DECEMBER'S FOCUS AND AN EXPERIMENT
THIS MONTH'S FOCUS ISN'T FOR BABIES. Babies crawl, make a mess of their food, and are on a quest to get fat. I'm not. Are you? I'm looking to...
... start the year on fire.
For December...
- LSD, not tripping, long slow distance
- Strength work
- Weight loss
... this is my focus.
That should have me in prime shape to hit it hard in Jan and Feb.
Two months to prep for the first races,
BWR AZ and Cactus Cup.
For Jan and Feb, I'm planning an experiment...
- Tues/Wed back to back intensity days, with long tempo on Saturday
- Tues/Sat intensity, with zone 1/2 days in between
... for alternating weeks to build race specific fitness.
The intensity for BWR's start and dynamic surges,
the tempo for Cactus Cup's old school XC race.
Should be fun.
No,
really,
it should be fun.
Just gotta nail December to be hammering in March.
---
167.2 lbs
8ish hrs sleep (9:45pm-5:55am)
No Strength Work
10 minutes recovery
60 minutes reading + Journaling
https://www.strava.com/athletes/10248
THE RULE OF 3
NEW AND FIRED UP, I jumped full speed into the road scene. Since all I'd done was road race, I was one hundred million percent sure...
... I was born to race road.
While I shamelessly slobbered, the old wise man at the bike shop tried to duck.
When I stopped to breathe, he said...
... Sonny you don't know you lycra covered butt from a pothole!.
Huh?
Listen up, buttercup.
Gulp.
It takes three full years...
... to know what you're good at.
But...
But nothing, now get outta here and go to work.
He was right.
By the end of that first year, I realized I was a much better crit racer.
So, I focused on crits for the next two years.
When I found mountain biking,
I was sure I'd be a cross country racer.
Turned out,
I was a much better descender than climber.
When I finally got a gravel bike,
I was sure I'd just use it to mix up the training.
Turns out,
it's actually pretty darn fun to race gravel.
There's nothing magical about the three years...
... it's the three years of working at getting better that matters.
Oh, and before you quote the 10,000 hour rule, think on this.
There are 26,297.46 hours in 3 years, which is kinda like saying...
... if you live, eat and breathe anything for 3 years, magic happens.
Now get to work!
---
168.2 lbs
7ish hrs sleep (10pm-5am)
No Strength Work
10 minutes recovery
60 minutes reading + Journaling
IT'S THE DATA DUMMY
I DO LOVE ME SOME DATA. In this vast digital world, there's plenty of it to access, crunch, and geek out on. The only question I have is...
... why? what? how? when?
It's more than what the Garwahoo is delivering.
That little screen can be divided so small the numbers become trivial, useless.
Then we can dissect it all on Starva, Training Peaks, etc.
Which brings up the question?
Do we.
And, if we do, what are we to make of it?
It is so tempting to wing it.
And, why wouldn't it be? That's how it was done from Adam till now.
Gut feel.
But, I had some sense knocked into me today.
Realizing inventory was running low on our gloves and socks, I was about to wing it on a replenishment production run.
Wait, why not pull a report?
Takes a few seconds.
Data don't lie.
And, whadaya know...
... winging it was not the way to go.
The thing about all the Garwahoo data is there's just a heckuva lot of it. We could...
- read a ton
- take some classes
- pester the nerd that rides
... or hire a coach, let a pro figure it out and tell us what to do.
I'm not for winging it,
and I'm not for outsourcing it...
... I'm more for figuring out what the data means.
Empowering myself.
---
167.2 lbs
7ish hrs sleep (10:30pm-6am)
PullUps PushUps & more
10 minutes recovery
120 minutes reading + Journaling
https://www.strava.com/athletes/10248
BECAUSE IT SUITS US
ARE RUNNERS BETTER WRITERS or are there just more runners and therefore more writers that run...
... leading to a larger talent pool?
Christopher McDougall's Born To Run is probably my favorite running book.
Inspiring.
It got me to run.
Trail running for miles.
His book, Natural Born Heroes, got me totally into strength work because...
... the heroes were so naturally strong and lethal.
Jesse Itzler is a runner.
His book Living With A Seal is hilarious, and wildly challenges our limited beliefs about what we can accomplish.
Here are a few gems from my latest find...
- The most important thing we ever learn in school is that the most important things can't be learned at school.
- With my mind elsewhere I'm able to run for a long while, keeping up a natural speed that doesn't tire me out.
- There are three reasons I failed. Not enough training. Not enough training. And not enough training.
... from What I Think About When I Talk About Running.
For me, it's not so much the running that is compelling, but the book's ability to help me understand...
... why I love riding, and enduring.
How about you...
... got any faves?
---
166.4 lbs
7ish hrs sleep (11pm-6:05am)
PullUps PushUps
0 minutes recovery
120 minutes reading + Journaling
I'LL RACE YOU TO THE CORNER
AT SOME POINT, and it doesn't have to be now, but it will happen soon enough, we wake from our hibernation. Something stirs, and in disgust with our gluttony and laziness...
... we show our puffy faces.
It happened for me today.
I thought I could postpone it a few more weeks,
but there I was meeting at the start
of a ferocious ride.
The ride down was lovely.
Seeing the fellas, charming.
Even the first little climb
showed some promise.
It ended there.
My ballast keeping me grounded.
Basically, I made it to the first corner.
Now, I have a baseline.
And, it wasn't all bad.
I was only two seconds off my PR on that 6ish minute effort.
Things quickly went downhill after that.
Like, really fast...
... errrr, really sluggish.
On the next section I was 3 minutes off the pace.
20, TWENTY!, % slower.
I pulled the plug at that point,
proudly did the lonely ride of shame back to the van.
This Thanksgiving weekend, I am darn...
... thankful to have the desire to improve.
'Cause when desire goes,
when there's no more fire,
then what do we really have?
Gonna make to the second corner next time!
===
In between Black Friday and Cyber Monday are...
... Get your overstretched lycra in gear Saturday and Sunday.
Since some of ya pointed out the code wasn't working perfectly, I extended through Sunday.
TNX24 will save ya 20%.
That is if you're relating to my admission of bottoming out and still reading.
Which thrills the heck outta me.
---
166.4 lbs
7ish hrs sleep (10:15pm-5:55am)
No Strength Work
0 minutes recovery
60 minutes reading + Journaling
SATURDAY TRADITIONS
AT DINNER WITH THE FAM, I asked What was your most memorable Christmas gift? The kids are adults now, I was curious what they'd answer. I knew exactly what mine was...
... the moment the words left my mouth.
What surprised me however,
was Surfergirl's answer.
My bike, it definitely wasn't new, and I didn't care. It was freedom, we'd roam the streets of Kailua, and all to go the donut shop on Saturday mornings.
That surprised me.
Not the donuts.
Not the pre-ownedness.
I've asked myself a million times...
What did Surfergirl see in me way back when,
What does she see in me now,
... maybe she saw a kindred roamer?
Because, I was doing the exact same thing on my Stingray...
... roaming the streets and dirt lots with my pals on Saturday mornings.
Still am.
Oh, my favorite Christmas gift?
The red Schwinn Le Tour I drooled over when my mom's boyfriend took me to Fullerton bikes. I imagined myself flying up the hills and traveling great distances...
... shocked me to see it with a bow.
Wish I'd kept it.
---
166.9 lbs
8ish hrs sleep (10pm-6:10am)
No Strength Work
0 minutes recovery
60 minutes reading + Journaling
THE KNOWLEDGE CHEAT CODE
MOST PEOPLE don't know this. Some do, like the great Steve Jobs. Meanwhile, we have this amazing cheat code...
... for insider knowledge.
Take today's ride.
Love Watts brought his wife's best friend's husband, and let me know he's a triathlete.
Here's the beauty of riding with someone.
Because when his wife's best friend's husband told me he was brand new to the gravel scene, I thought...
... Oh boy! This cat is gonna get wrecked once we hit the dirt.
Nope.
Dude can shred.
Guess what else?
My friend's wife's best friend's husband, who had been to our town many times, had no idea how amazing the gravel riding could be here in "suburbia".
Quite canyons.
Canopied trees.
Miles of single track.
What Steve Job's knew is if he went on a long walk with someone he could really get to know them.
It's the same with us.
While humanity zips around in cars...
... we go for ride, run or swim and get to know humans
and the places they live.
===
Black Friday.
I see all the unbelievable sales and savings, and sometimes I wonder..
- is it something a company does when the import gear made with slave labor in China?
- are my competitors that desperate?
- if it's such a great strategy, why don't the greatest brands like Apple, Cervelo, Tesla, Belgian Waffle Ride, Luis Vuitton, Kask, Tiffany, do it?
... seems like a good way to cheapen, destroy a brand.
But, what if it's a way to reward the loyal, cult following we have developed..
... for example my friend's wife's best friend's husband has three of our RaceDay bags.
How cool is that?
So, here's the deal.
Since you passed the test,
since you know me.
Use this code, TNX24, to save 20%.
It is only good through the 29th of November 2024.
Yes, I know it's not a mind blowing discount, but you know...
... we make our bags and apparel right here in the USA.
Quality.
===
166.9 lbs
8ish hrs sleep (10pm-555am)
No Strength Work
10 minutes recovery
30 minutes reading + Journaling
THIS IS SO OVER THE TOP
DO SOMETHING ENOUGH TIMES and we start to pick up on the littlest things. Trust me, I've done this twisty country road decent at least 1000 times, when it comes to going fast...
... the littlest things matter.
On Tuesday, I hit 46.2 mph.
Not bad.
Not my best.
The PR is 50.2 mph.
A few of the little things...
√ Aero helmet
√ Tight tuck
√ Winter blubber
√ Fast wheels
... I had most of it right for top speed.
But, there was one massive ingredient.
It's not enough to make it to the top...
... gotta be sprinting past the goal to reach escape velocity.
===
166 lbs
8ish hrs sleep (930-530am)
PullUps PushUps
10 minutes recovery
60 minutes reading + Journaling
SLOWVEMBER, DEEPSLUMBER AND JAMUARY
IT'S MORE THAN OKAY TO CELEBRATE the holidays. In fact, it's mandatory. Will we sneak out for a turkey trot or social ride? Heckyes! Will we pile on the food?...
... it'd be a shame not to.
Nothing better than the 3 F's...
- Food
- Family
- Friends
... for our slow-thudding hearts.
Bring on Deepslumber...
- More parties
- more events
- less time
... soak it up.
Jamuary will soon be to the rescue.
It's so dang easy to get carried away and spend the entire first quarter trying to...
... undo what we done did.
Honest question,
asking for a friend...
... you planning to wake up on 1.1.25 ready to jam?
===
166.4 lbs
7ish hrs sleep (9:30-5am)
No strength work
10 minutes recovery
30 minutes reading + Journaling
https://www.strava.com/athletes/10248
A PAIR OF 45s MADE ME OPEN MY EYES!
LEAVE IT TO HOLLIES to set things right. I'm not sure when it heppened, but it's pretty dawgawn clear my sprint is dead and...
... we gotta do some resurrectin'.
A veil of dust and yuck has been yanked open.
I couldn't put my finger on it,
but on today's MTB ride I could sense it.
Something I love, is missing.
The shackles of endurance were weighing me down...
... the chains getting longer and heavier.
It's my sprint, my freakin' sprint.I used to love to sprint...
... not the fastest, but cagey and wiley.
That was it.
Somehow, the singular focus on long endurance races had killed the speeding spirit...
- That fire.
- The angst.
- Thunder and lightning
... slumbered like a middle-earth Tolkien forest.
Doing the dishes an old tune came into my mind...
... What's the name of that?
Next thing I know, Long Tall Woman...
... is cranked up to 11.
Dishes, instantly done..
I'm jamming, alternating between...
- Squats
- PullUps
- PushUps
- Bent Rows, BENT ROWS!!!
... reactivating those muskulls.
Can't freakin' wait to get on my bike, and sprint!
===
166.7 lbs (starting to wonder if my scale is stuck)
8ish hrs sleep (10:15-6:30am)
PullUps PushUps Squats Rows
10 minutes recovery
120 minutes reading + Journaling
https://www.strava.com/athletes/10248
PUTTING A RACING SUPERPOWER TO GOOD USE
RACE LONG ENOUGH, and you can eye a competitor and know, pretty quickly, if they are suffering. And, if we're feeling good...
... this is when we pounce to distance ourselves.
But, should we,
always?
Some of the tells are...
- heavy breathing
- sloppy form
- hanging on
... they are mostly easy to note.
Though there can be fakery...
... for the worse and the better.
But, what about out of competition?
Can we use this highly-honed superpower for good...
... when neighbors, friends and family are struggling?
Even faking All is well.
Rather than pounce...
... can we embrace and lift up?
===
166.7 lbs (starting to wonder if my scale is stuck)
8ish hrs sleep (10-6:30am)
No Strength Work
10 minutes recovery
120 minutes reading + Journaling
THE SEXIEST HELMET HACK EVER?
IT'S NOT OFTEN someone eyes us over and says we look sexy all kitted up. Maybe that's why it worked this time, 'cause there I was with my helmet on, and she said...
... you look sexy!
It never would have happened if I wasn't...
... on my way to my new sexy helmet hack.
When I get home...
- I put away the bike
- stow the shoes and glasses
- strip and head to the shower
... head into the house.
So there I was...
... buck naked.
Helmet on my head.
Normally, this would merit a head shake.
Another silly idea.
Here me out.
Step into the shower post ride and pop out...
... helmet and body, fresh as can be.
===
Do you think it has anything to do with penning in Date Night on the RaceDay Calendar?
Right now, the miracle working deal includes...
- the Calendar
- the Annual Plan Masterclass
- plus, one month of the Be True & Rip Alliance
... a magical way to rule the year.
https://pedalindustries.com/pages/giant-raceday-calendar-2025-bundle
===
166.7 lbs
8ish hrs sleep (10-5:50am)
No Strength Work
10 minutes recovery
30 minutes reading + Journaling
HOW TO SOLVE PROBLEMS
SOME PROBLEMS ARE HARDER than others to solve. It can be frustrating when the answers just aren't coming. This is...
... how I solve my problems.
It's a question of time, right?
The truly unsolvable problems need marinating...
- clearly identify what needs to be solved
- set aside time
- get outside
... during a very lazy ride, run or swim.
The only goal is to solve the problem.
A stop for a pastry and drink is often required...
... I carry a journal and a pen to help me flush out ideas.
The best problems take require more...
- miles
- creativity
- "fuel" stops
... 3 or 4 or a lot more sessions.
Just today I was trying to figure out what to focus on...
- goals
- events
- milestones
... for next year.
Went for a ride,
had a brainstorm,
came home to the Giant calendar.
And they think we ride just for fun and fitness!
===
Right now, the Giant calendar includes...
- the Calendar
- the Annual Plan Masterclass
- plus, one month of the Be True & Rip Alliance
... a magical way to bring on the year.
https://pedalindustries.com/pages/giant-raceday-calendar-2025-bundle
===
166.7 lbs
8ish hrs sleep (9:45-6:30am)
PullUps, PushUps
10 minutes recovery
120 minutes reading + Journaling
WHY I LOVE COACH PRIME
THERE ARE A LOT OF REASONS to love Deion Sanders. Just imagine all that incredible speed and power sprinting for the win at Roubaix, at least that's what I used to do...
... when the euros would strut and think their chamois don't stink.
That was then.
Three things I love about Deion now.
- He's not living in the past, pining about how great he was. In fact, he has a noticeable limp because he's had toes and muscles amputated. Can you imagine being great, then hobbled like that?
- He's turned around 2 different college football programs, from absolute trash into winners. Can you imagine making something great out of nothing?
- He's mission is a calling, not to win games or score a big payday, but to impact young men and turn them into winners. Can you imagine being driven like that?
What epic race or insanely long event have we ever done where at some point we weren't...
- hobbled
- down and out
- driven to get it done
... like life itself.
Inspiration is everywhere,
even in lil' ol' us.
Be great.
===
166.9 lbs
8ish hrs sleep (9:30-5:30am)
PullUps, PushUps & Other Stuff
10 minutes recovery
120 minutes reading + Journaling
SOME PEOPLE ARE SO GOOD AT SHAMING
THERE IS A PLACE AND TIME for an honest conversation that might hurt. Done right, people can say something completely offensive, grab our attention, and we still take action because...
... shaming can be loving and effective.
Just yesterday, effing Michael F had the nuts to say...
... You stayed warm because you are fat.
Ouch.
True,
but ouch.
Early this morning, I was on a...
... "fat burning" ride.
See, shaming works.
I got to thinking a measly letter is...
... the only difference between F A T and F A S T.
Words came to mind...
- Speed
- Strength
- Stretch
- Sleep
- Sprints
- Salad
- Sculpt
- Strict
- Smart
- Start
- Sticktoitivenes
... things I could do.
Now, if someone could point out my impatience...
... and shame me!
===
166.7 lbs
8ish hrs sleep (9:15-5:10am)
PullUps, PushUps & Other Stuff
10 minutes recovery
120 minutes reading + Journaling
PULLS NOT PILLS
THERE ARE PET PEAVES and then are things that make you go hmmm. This isn't going to be about either those because some things make me shake my head so much...
... my helmet might fly off.
I just don't get it.
Take today...
- it's dark
- f'ing freez'ing
- and early as heck
... I thought we all got out on the road to be pushed.
But, no...
- jokers are gonna sit it
- get to the front
- not pull thru
... it's embarrassing.
I used to boast about how vicious this ride was.
Like, come out...
... and cry all the way home.
This is how pill pushers work,
attacking the weakminded,
for a quick fix.
You're probably like me, almost every ride that starts like this...
- cold
- dark
- earlisimo
... I'd way way way rather be in my pj's reading a book,
or sleeping.
"Feeling like it",
ain't the determiner of if we're going.
Yes,
I know it's offseason.
Yes,
I know not everybody can take a pull
No,
it's never cool to clog the front of a dawgawn training ride.
Pull the heck through!
===
167 lbs
8+ hrs sleep (9:15-5:19am)
PullUps, PushUps & Other Stuff
10 minutes recovery
60 minutes reading + Journaling
I TOLD MY DR. TO TAKE THIS PILL AND SHOVE IT!
SOMETIMES IT'S HARD TO BE AN ATHLETE. Okay, all the time it's hard to be a committed athlete. It's simply not enough to have...
... drive, discipline and determination.
Sometimes, the indomitable spirit gets dominated.
My doctor reminded me of this during a check up last Friday (referring to bloodwork we did after my injury, back in April).
Old timer, your testosterone is muy low.
I'm old.
We can increase it.
How?
Take this magic pill or inject this secret elixir.
Ugh, No. And, don't even suggest it in the future.
Why?
It's not permitted for competition.
And, you compete?
Hellyeah, I compete.
So, my lycraloving friends what do the internets tell us...
- lift weights
- be lean (proper body weight)
- get plenty of sleep
- don't drink, smoke or do drugs
- no sugar
- eat fruits & vegetables
- Brazil nuts
- fiber
- flax seed
- lots of protein
- sunshine (Vitamin D)
- spinach
- pomegranates
- zinc
... without too much effort, cost or danger?
I'm not saying, don't get the shot, I'm just saying it's not for me at this stage.
Here's a weird one, some say...
... cold plunge can help.
If there's a common thread here, I think it's...
... doing manly things creates manly bodies.
Probably an oversimplification.
I don't mean to be a selfpromoting, Itoldyousoing knowitall, but...
... all this has been covered in the RaceDay Ready Challenge.
If you're into challenges,
if you're into going for it
if ya need a little help...
===
167 lbs
8+ hrs sleep (9:15-5:19am)
PullUps, PushUps & Other Stuff
10 minutes recovery
60 minutes reading + Journaling
TALIBAN CHUCK GETS HIS CHERRY POPPED
YESTERDAY WAS ONE OF THE BEST RIDES OF THE YEAR. We rolled out with no planned route, no ambitions to train, just the friends...
... out for an adventure.
Here's the problem,
when you're riding from home,
it can be hard to be truly adventurous.
We already know everything, right?
Kinda.
Collectively, yes.
Individually, no.
Even if we did actually know it all from experience...
... time changes everything.
Thought experiment:
If we went back in time, for exactly one year, where would we be?
Right where we are?
Nope.
Earth ain't just moving around the Sun...
... the entire solar system is on the move.
We'd be lost in space.
Which is why yesterday was such a great adventure, we...
- hit trails we hadn't been on for a few years
- tested latent water crossing skills (I failed)
- shared secret areas only some of us knew
... with the sole directive: let's check it out.
After a virgin run on a trail new to him, my friend with the amazing beard said...
... you popped my cherry...
... he instantly regretting giving me blog fodder.
Bowie was right...
... Time may change us, but we can't help having a good time on an adventure.
===
167 lbs
8+ hrs sleep (10-6:30)
PullUps, PushUps, Squats
10 minutes recovery
120 minutes reading + Journaling
GEN - ET - ICKS, WHAT ARE THEY GOOD FOR?
THE OL' BORN ON THIRD BASE ANALOGY is an easy copout. It's almost as good as winning the genetic lottery. But, my favorite is...
... beginner's luck.
These are the things we say to ourselves when we are struggling.
At least,
I do.
For example...
- my dad once scored double-digits in a church basketball game
- his dad, and all my uncles struggled with diabetes
- as I look at my shirtless self, I can see the beginnings of his Buddha belly
... on the other side...
- my mom once ran a marathon
- her dad, also had diabetes
- like her, I have one knee that ain't great
... this is what I was given to start off with.
Don't misunderstand, I'm well aware of all the blessing of a sound body and mind (though many question that), of living in a free country, and being surrounded with incredible family and friends.
I'm just sayin'...
- pops didn't play pro basketball
- mom wasn't an olympian.
... would that matter?
There's more...
- my dad loved sailing the ocean, and mastering the elements
- that marathon my mom ran, was on a wrecked knee and required limping the last 12 miles
... that I can draw from.
I'm naturally pulled to activities that feed my need for...
- Adventure
- Endurance
- Persistance
... and help fight off modern society's penchant for all things sugar and couch.
If we put in the work...
... all the things we think lack, make us extra-ordinary.
(Trust me, our neighbors don't think are normal... ain't that great!)
===
167 lbs
8 hrs sleep (10-6)
No Strength Work
10 minutes recovery
30 minutes reading + Journaling
CAN WE CHANGE?
THERE WAS A TIME when our oldest was a certified speedster on bikes. He'd been bit by the bug, chucked his other pursuits, and...
... gone all in.
My favorite training rides ever were during this period.
Eventually,
he moved on.
Sold everything
One day, he got the bug again and purchased a bike to just ride and get some physical activity going.
Was there a chance he'd be back killing me?
I was reminded of all of that as I helped him move this week and saw that glimmer of hope of a bike.
It's dusty.
Tires are pretty much flat.
He's busy pursuing his career,
and hitting the gym 6 days a week.
People change,
passions change,
pursuits change, too.
How do they change?
I'm asking, because I'm wanting to change a few things.
For example, since my injury, I've become this insane sleeper.
Not insane insane.
But, a year ago 8 hours of sleep would be a miracle,
now it's normal.
A while back, I was having lunch with the great Joe Friel.
We were talking about sleep, and he said...
... If you need an alarm clock to wake up, you're not getting enough sleep."
After the injury, I ditched the alarm clock.
My challenge is I want to start my day earlier, around 5 or 530am vs 6 or 630am,...
... so I can get more done in the morning when my brain works best.
The obvious reset is to go to bed earlier,
which should be easy for an emptynester.
Which route do I choose...
- Forcing myself to bed at 9
- Forcing myself up at 5-530
... is change that is forced even good?
Just for fun, I'm going to start posting my wake up time...
... there's a chance it will work.
===
165.8 lbs
8 hrs sleep
PullUps, PushUps
10 minutes recovery
60 minutes reading + Journaling
6:30 am
THE PROBLEM WITH BEING OBSESSED
I'M OBSESSED, and it's a problem. Everything I do, everything I think about, even my dreams, all revolve around...
... my obsessions.
It's good, in the fact that I'm extremely focused.
But, it leaves me not well-rounded.
Imagine being focused solely on my ...
- Babe
- Babies
- Business
- Books
- Bikes
- Big guy in the sky
- Best friends
... who cares about the order?
Honestly, the priority of each varies, constantly.
But, the focus doesn't.
I'm such a mess.
It leaves me no time for anything else...
... maybe that's not such a bad thing.
===
166 lbs
7.75 hrs sleep
PullUps, PushUps, Squats
10 minutes recovery
60 minutes reading + Journaling
6:30 am
https://www.strava.com/athletes/10248
QUICK LEG WORKOUT
TODAY WAS JAMMED PACKED. It started early with Zoom calls, and ended late helping my son load up the moving van. Like any committed nutjob...
... I found time to hit the legs.
When I say I do squats almost every day, here's what I really do:
- Deadlifts
- Weighted Bulgarian Split Squats
- Nordic Hamstring Curls
- Box Jumps
... one set of each with sets of PullUps and PushUps in between.
Takes like no time,
definitely cooks the legs.
As the shadows got long, I thought...
... Dang, I got time for a quick hour.
So, hit my very local hills on the gravel bike...
- 2070' of vertical
- 256 Normalized Power
- 704 kj
... in 61 minutes of glorious pain.
The results?
Well, I'm dang glad I regularly do this workout so that when called upon I can actually lift something and be useful.
I'm also dang glad we were moving boxes and stuff down stairs...
... legs are officially jello.
===
165.3 bs
7.75 hrs sleep
PullUps, PushUps, Squats
10 minutes recovery
60 minutes reading + Journaling
THE HOLIDAY PACE AND DECEMBER LOSERS
LOVE WATTS SHOWED UP WITH A NEW KID. This isn't the easiest ride for a virgin. They left early to make the ride over easier. What could go wrong...
... when riding holiday pace?
Oh, so many lessons and reminders.
New kid is so new,
he's riding tubes.
Poor lil' fella...
... after a flat,
and another flat,
he had to make the call of shame.
Newlywed to boot.
Back to the holiday pace...
... and its potential folly.
Jovial as the ride was,
things still got semi-serious on Up & Up and The Wall.
For some riders...
... this is the danger zone.
Take a poor slob like me who has spent a good chunk of the year gettin' his lycra kicked.
It's tempting, dang tempting to ramp up...
- training
- intensity
- commitment
... and stick to these easy going turkeys.
A little pay back.
But, here's the oh-so-sad truth...
... December Hero = Summertime Zero.
We must resist.
A great way to do that is to invite a new kid.
===
165.9 bs
6.5 hrs sleep
No Strength Work
10 minutes recovery
60 minutes reading + Journaling
SHOW ME THE LIGHT!
ONE OF THE GREAT THINGS ABOUT DARK MORNINGS, is it means I have to show up with lights. Front, and rear. Simply because...
... I'm committed and I get up early.
What's so great about that?
Well, ya see, it takes me about an hour to get to the start of tomorrow's ride.
While those who live close, leave home after the sun is up.
I don't.
Which means...
- extra work
- extra weight
- extra resistance
... I'm getting some secret training.
But, wait, there's more!
I'm less of a secret on the road...
... those lights are lightin' me up.
So, it's the win-win-win...
... extra lights = extra visible = extra fast in the summertime.
PS I often run lights during the day, too.
===
166.1 bs
8 hrs sleep
PullUps & PushUPs
20 minutes recovery
60 minutes reading + Journaling
https://www.strava.com/athletes/10248
THE ROOTS OF THE MATTER
IF YOU'VE EVER CLIPPED A TREE while careening through the forest, you know one thing for sure...
... the tree always wins.
Why?
The roots...
- the wind my howl
- the weather punish
- fire char and burn
... healthy trees live to fight another day.
What are the roots of fitness?
Here's what they aren't...
- stunning locations
- fancy equipment
- snazzy labels
... those are leaves.
The roots...
- power
- strength
- flexibility
- endurance
... cannot be bought.
Got calluses?
===
166.3 bs
7 hrs sleep
No Strength Work
0 minutes recovery
120 minutes reading + Journaling
https://www.strava.com/athletes/10248
COULD YOU RIDE FOR PONY EXPRESS?
THERE IS SOMETHING INSANELY APPEALING to an opportunity that is literally death defying. It calls to some of us, like...
... a beguiling lover.
Is it a massive challenge to our bravery?
The Pony Express put out this ad (image above)...
YOUNG, SKINNY, WIRY FELLOWS
not over eighteen. Must be expert
riders, willing to risk death daily.
Orpans prferred.
Wages $25 per week.
... the job was to ride a horse, form MO. to CA,
in 10 days or less, in 1861.
Interested?
How about this one from Shackleton...
MEN WANTED
hazardous journey, small wages
bitter cold, long months of complete
darkness, constant danger. Safe
return doubtful, honor and recognition
in the event of success
... the job was reach the South Pole, in 1909.
Would you dare?
Modern life is so figured out now, so coddled, few of us can imagine ever attempting these adventures.
And there's no need.
But, and here's the challenge, we can be...
- skinny
- wiry
- expert riders
... able to
- withstand brutal weather
- attempt risky adventures
- accept total failure
... it's literally in our DNA.
I was thinking about this today, while suffering during a pretty climby MTB race.
Dropped early,
getting demolished,
there was time to reflect on the truth...
... I need one ridiculous goal a year.
Unlike the qualifications listed above, I'm not..
- young
- an orphan
- willing to die
... it's not the
- honor
- money
- recognition
... that calls to me.
It's the challenge...
... to find out what is possible.
What's on your calendar?
===
166 bs
7 hrs sleep
No Strength Work
10 minutes recovery
20 minutes reading + Journaling
IT'S A FAMILY AFFAIR, RIGHT?!
AT THE TOP OF A NASTLY CLIMB, two athletes stopped. Gasping for air, heads down, sweat pouring, and sharing...
... that all knowing smile.
A rider,
and a runner.
They'd never met.
It didn't matter...
- gender
- color
- age
... because they know what it is.
Bound by the ties of adrenalin,
and fitness,
and fun.
What it is...
- runs
- rides
- swims
... in our blood.
It's who we are.
As the great Sly Stone sang...
You see, it's in the blood
Both kids are good
Blood's thicker than mud
... it's a family affair.
===
165.6 bs
8 hrs sleep
No Strength
10 minutes recovery
90 minutes reading + Journaling
CHANGING UP THE BREAKFAST ROUTINE
WITH TIME CHANGE, I switched over to riding early in the morning. Which means when I roll in, I'm pretty dang hungry and need to...
... get in some good calories.
Not donuts,
though the do sound awfully dang good.
After a few days in a row, I'm wondering why I ever stopped...
... concocting these yummy shakes.
This weeks beaker project included...
- L-Glutamine powder
- Frozen blueberries
- Kachava
- Water
- Ice
... and I can't get enough.
The only reason I'm not doubling up is my throat is frozen when I'm done.
I scramble up...
- butter
- bacon
- eggs
... and warm my throat right back to normal.
My functional health doctor prescribed L-Glutamine when I was coming back from my TBI. It's know to help muscle recovery. I have still have some, so in it goes.
Kachava is pretty nuts, in terms of what it contains. All kinds of good stuff. My son got me onto a subscription and I ended up with surplus, so in it goes.
The frozen blueberries? I just love 'em, and they're great for thickening the shake.
I'm pretty sure you know what butter, bacon and eggs are good for.
What's your go to post ride breaky?
===
167.1 bs
8 hrs sleep
PullUps, PushUps, Squats
10 minutes recovery
90 minutes reading + Journaling
IS SECOND WIND A REAL THING?
THE SANTA ANAS ARE BLOWING TODAY, a seasonal wind phenomenon in this area. I ignored the weather warning and hit out for a second day in a row of Hill Fest...
... with gusts and dust.
Half way in,
I wanted to quit.
It wasn't that my lungs were struggling,
they were.
On the heels of last week's climbing focus,
and this week's Hill Fest rides...
... I was runnin' outta steam.
I pressed on.
Why?
The plan was to climb for two hours...
... and I wanted to see if the legs would come back around.
Up the final climb, I looked down...
... 400+ watts.
Not my best,
not bad.
The only guaranteed way to get a second wind is to keep chugging along...
... and have some faith things will improve.
===
PS... That's Love Watts in the pic, he rode straight into the dust storm for over an hour. I'm guessing the tailwind on the way back, felt a lot like a second wind.
===
165.3 bs
8 hrs sleep
PullUps, PushUps, Squats
10 minutes recovery
90 minutes reading + Journaling
POSITIONS OF POWER
TODAY I RODE HILLFEST, a diabolical route through my sleepy little town. Covering a mere 32 miles, I got in 4200' of elevation, in just over 2 hours...
... without killing myself.
In fact, it was fun.
There is something infinitely easier, for me, to hold a decent Normalized Power while climbing vs. on flat terrain.
What could it be...
- the position
- undulating pitches
- opportunity to stand on the pedals
... that makes it feel easier?
Another position where it appears easier to put out more power is the faux time-trial, where the forearms are on the bars, and hands cupping the Wahoo.
Why does...
- the position
- resting vs grabbing bars
- increased speed from aero
... make me want to stomp on the pedals a little more?
Is it just boredom with...
- flat terrain
- upright position
- hands on the hoods
... the usual, the common, the comfortable.
I think it's fair to say, in my case anyway...
... greater challenges inspire and deliver greater power.
===
166.2 bs
7.5 hrs sleep
PullUps, PushUps, Squats
10 minutes recovery
90 minutes reading + Journaling
YOU DO NOT GET A VOTE
I KNEW IT WAS GOING TO BLOW UP. A simple question, asked kindly and thoughtfully at the dinner table, when we were all together on Sunday...
... would I like the answer?
Why did I even ask it?
Will we ever eat together again, as a family?
It was stupid,
I should have let it go.
But, when your kid's are making decisions for their kids, and their kids' kids...
... you've got to know why they are voting that way.
What are you voting for...
- giant orange rolls
- or
- green beans and bacon
... on Thanksgiving?
Little did I know they are split...
- carb-free always
- blow off the diet on holidays
... evenly.
It's a toss up over here.
How is it at your place?
===
166.2 bs
8 hrs sleep
PullUps, PushUps, Squats
10 minutes recovery
90 minutes reading + Journaling
PROPER FUELING
WHAT WE USE FOR FUEL MATTERS because it propels us. We study it, we buy it, we consume it. But...
... is it consuming us?
Why am I in bed early,
out the door before the sunrises?
Is it...
- to win the trinket?
- prove the doubters wrong?
... that will be fulfilling?
Or, do I define success on my terms,
with metrics that matter to me,
that endless fascinate,
and captivate...
... what is possible?
===
165.9 bs
8 hrs sleep
No strength work
10 minutes recovery
90 minutes reading + Journaling
