I ASKED AI WHAT MY SPIRIT ANIMAL IS
COULD AI DETERMINE my spirit animal? Some of have wondered what animal represents us best, others have taken the deep dive to align...
... with the animal spirit.
GROK, what is my spirit animal?
The AI presented a survey for me to take,
asked me refining questions,
and told me the answer.
Except it didn't.
I already knew.
Kinda.
Per GROK, I prefer...
- The Mountains
- Flying Solo
- Freedom
... I'm a Golden Eagle.
Without any AI assistance, we created the winged-wolf logo about 7 years ago.
Fitting.
See that jersey up there...
- Spirit Animal
- Mantra (No One Of Consequence)
- Neon green sides and bibs Surfergirl could see from afar
... for an A race in 2019.
Now, here's the cool part.
You can do the same thing...
- design a custom kit
- include your spirit animal
- and inspiring mantra
... with a simple click.
Right there: https://pedalindustries.com/pages/start-a-project
Why am I so passionate about this?
Because I want you to Rip On RaceDay! in your style.
===
164.7
7.5 hrs sleep
PullUps, PushUps, SplitSquats
10 minutes stretching
30 minutes Reading/Journaling
96 (fitness per Training Peaks)
20 min vision therapy
https://www.strava.com/athletes/10248
>
HOW VAN DER POEL REALLY WON PARIS-ROUBAIX
AS USUAL, the journalists completely missed the action that was the key move. This time, it was Paris-Roubaix, where it was headlined The Mistake That Cost Tadej...
... A Chance To Win."
Makes you wonder if these cats ever ride bikes competitively,
let alone race.
What should have been the headline?
It wasn't a mistake,
it was pressure,
and fatigue.
But, mainly pressure.
Not pressure to perform,
these aren't children.
They're professional racers.
Tadej is a great bike handler.
Matthieu is the best bike handler.
Every corner,
every technical challenge,
Van der Poel is taking tiny, imperceptible bits of time...
... when he's leading.
And, pressuring Pogacar at all times to match him...
... when he's following.
Savage racers, whether they are leading or following...
... know how to create pressure.
The kind the wears their competitors down,
until they crack, crumble, are crushed.
Oh, yeah, I almost forgot what the headline should have been...
... Van der Poel Rails Corner To Set Up Solo Victory.
===
165.8
7 hrs sleep
PullUps, PushUps, SplitSquats
10 minutes stretching
30 minutes Reading/Journaling
97 (fitness per Training Peaks)
0 min vision therapy
https://www.strava.com/athletes/10248
>
A SWEET IDEA MIGHT HAVE SAVED ME
I FIGURED I'D NEED four bottles to complete the sixty miles of gravel racing. Then, I checked the weather and reduced that to three bottles...
... and upped the calories to 400 per bottle.
Good thing.
Because as my Camelbak with fifty ounces, and 800 calories, was getting low...
... I reached for my bottle.
Uh Oh!
Not there.
Launched on one of the smokin' fast downhills.
Could I make it on just the Camelbak and the one 200 calorie gel?
Normally, I'd say no way.
But, I tried something new...
- Wednesday
- giant apple fritter
- in-n-out 3x meat with fries
- shepherd's pie with extra potatoes
- Thursday
- giant plate of danish pancakes, syrup and butter
- 2 regular in-n-outs with buns and fries and lotsa catsup
- half a pizza
- large bag of SkinnyPop
- cherries and blueberries
- Friday pre-race
- apple
- 3 Entenmann's Chocolate donuts
- Honey Stinger waffle on the start line
... a lot of simple sugars the two-days prior.
Did it make the difference?
Honestly, I think it might have.
Energy was good for the nearly 4 hours of racing.
I think it needs more testing,
especially the donuts.
===
165 (no idea, traveling)
6.5 hrs sleep
No strength work
10 minutes stretching
0 minutes Reading/Journaling
99 (fitness per Training Peaks)
0 min vision therapy
https://www.strava.com/athletes/10248
>
THE RETURN OF T.O.D.
IT WASN'T A BLISTERING START, but it wasn't nothin' to be in 4th position at the top of the road climb and into the chicane before...
... opening it up on the dirt.
The ensuing really fast gravel downhill,
seemed to go on forever.
Other than clinching my glasses with my teeth, they were fogging from the fog, everything was going surprisingly well.
Which is the problem with tapering for a race.
We, well, at least me, feel great in those opening miles...
... it's easy to blow up early on.
Looking at my power readings and feeling my thumping heart...
... I knew I couldn't keep it up.
It was time to settle into The Old Diesel mode,
I've missed this guy.
I unhitched from the leaders,
about 8 of them floated away.
Now, it was time to ride on my limit vs someone else's.
Lots of alliances are formed in these situations.
Mark caught and passed me,
I did all I could to speed up,
we worked together.
After lap one, I was back on my own.
I knew Mr. Brownjersey was up there somewhere.
Suddenly, all I'm seeing is brown jerseys ahead of me.
I close in,
check the elbows for wrinkles,
and keep riding and chasing back.
Finally, I catch him.
C'mon ol' timer!
He's got nothing.
Dang.
Woulda been a good time for an ally.
A few miles later I catch the giant, in the white jersey.
I can't believe it.
We work together until I dork it going on to a singletrack.
I spend the next 15 minutes chasing.
And, lo and behold, he's linked up with Dave.
We're not exactly drilling it,
more like deathmarching it.
Up ahead is a super steep gravel road with big rain ruts.
I know if there is a wobble, and I have to uncleat, it's highly likely my tingy legs will fully cramp...
... and I'll be done.
So, I make an effort to lead into that short bit of nasty.
Slowly, and I mean slowly, a little, tiny gap opens...
... and stays there until the finish.
I wind up second, to the great Tinker Juarez...
- the high school tennis player
- sandwiched between two Olympians
... and just ahead of the great Dave Littieri.
What a day!
===
There is something to be said for persistence.
Well, a lot.
Somedays it works,
others, not so much.
I have often felt why am I persisting at X when Y looks so much better?
The truth, we're not seeing all the shit that lies below yonder pasture...
... better to deal with the shit we know and grow our own green grass.
===
165 (no idea, traveling)
7.5 hrs sleep
No strength work
10 minutes stretching
0 minutes Reading/Journaling
98 (fitness per Training Peaks)
0 min vision therapy
>
TAPERING SUCKS
IT'S RACE DAY TOMORROW, and this week has been soooooo boring. Too many don'ts, from riding too hard to eating too much to sleeping too little...
... the lethargy is real.
Why?
So we feel fresh and spicy on race day.
Will I?
Mmmmmmmabye.
While tapering we always watch the fitness score, per the training apps, drop.
Hence, the call to put in some hard miles.
But, with additional hard workouts comes fatigue.
Got it?
Tapering = Fitness down, Form up.
Frankly, I haven't see for my Form in positive territory form months.
So, while the overall Fitness is nowhere near what I'd hoped...
... the Form is in a good place.
Gonna be fun to see how it checks out.
===
165 (no idea, traveling)
8 hrs sleep
No strength work
10 minutes stretching
30 minutes Reading/Journaling
93
0 min vision therapy
https://www.strava.com/athletes/10248
>
THINGS YOU DON'T WANT TO DO BEFORE A RACE
IT'S BEEN A BUSY FEW DAYS, and I didn't get everything dialed in last week. Normally, that is the time for perfecting the set up. But...
... sometimes we have to adjust.
At the last second.
Right now...
- new cleats
- rear derailleur
... these are at the top of my list.
Fiddled with them for the last 3 days.
Adjust,
pedal,
adjust,
pedal,
adjust,
pedal.
They're mostly good,
and if they let me down...
... it serves me right.
Then, just now, I was winding down in Buelton, halfway to Sea Otter...
- It's only a flesh wound
- blood all over the place
... I massively stubbed my pinky toe, after dinner.
Mashing it into my race shoes,
cinching down the Boas
fretting on the shifting...
... should keep my festering mind off any perceived leg pain come Friday's race.
===
165 (this is not the race weight I was looking for)
8 hrs sleep
No strengthwork
10 minutes stretching
30 minutes Reading/Journaling
95 (looks like I'm reste4d)
20 min vision therapy
https://www.strava.com/athletes/10248
>
ARE WE BEESY OR BUSY?
GETTING THAT FIRST WIN is intoxicating. We go from this might be fun to Heckyeah! I'm a racer, in an instant. Encouraging anybody, ourselves included...
... is a tricky endeavor.
Because, what is a win?
I was thinking about this today, as I considered the best way(s) to get that first taste of success for...
... our two new sales reps.
We athletes measure...
- PRs
- Miles
- Speed
... the inputs that lead to success.
They give us confidence,
that there will be a payoff.
For us, at PEDALindustries...
- contacts
- design sessions
- custom team stores launched
... are the metrics that matter.
Just like bees who...
- forage
- process nectar
- store in honeycomb
... the right inputs give us the sweet outputs.
===
163.6
8 hrs sleep
PushUps and PullUps
20 minutes stretching
30 minutes Reading/Journaling
99 (fitness per training peaks)
30 min vision therapy
https://www.strava.com/athletes/10248
>
JUST BECAUSE WE CAN'T...
THE TEENS HAD SET UP A JUMP. As I came around the sweeping turn, with a little too much speed, I began drifting wide and perfectly lined up to send it. At the last moment, I locked up the rear...
... sliding and slicing to safety.
There was no way I was going to launch into a blind landing.
Challenging as it looked on take off, when I rolled around to scout the landing...
... I could see it was straight forward and smooth.
How many things are like that?
We see something that looks impossible,
look behind the curtain...
... and realize it can be done, if we work at it.
===
164.5
8 hrs sleep
PullUps, PushUps
20 minutes stretching
98 (fitness per training peaks)
30 min vision therapy
https://www.strava.com/athletes/10248
>
HAVE YOU EVER GONE TO THERAPY?
I'VE SEEN A SHRINK. There, I said it. It wasn't out of weakness, or anything foo-foo. I was battling for my life, and I couldn't figure out how to move forward...
... using a hammer, when I needed a screwdriver.
That's what pro's do.
When we're stumped,
blocked,
broken...
... they give us the tool(s) we need.
We fix the situation,
usually ourselves,
get on with life.
Now, I'm in therapy again.
My favorite physical therapist is back in town.
I saw him Friday for my back.
In a matter of about 20 minutes
- he assessed me
- found the exact area of trouble
- taught me three different stretches
... he gave me tools I needed,
told me it'd take 4-8 weeks.
As the great Lloyd Christmas said...
... So, you're saying I've got a chance.
===
TBH, already feels remarkably better.
So, if you're suffering...
... get some therapy.
===
If you're local, see Scott Moncrief at ProSport in Mission Viejo.
===
164
7 hrs sleep
0 Strength
20 minutes stretching
99 (fitness per training peaks)
30 min vision therapy
>
WRENCHING ON MORE THAN THE BIKE
FOR SOMEONE WHO TALKS ABOUT PREP all the time, you'd think I'd have noticed the conditions of my tires, earlier. But, there I was on a steep and dusty climb...
... puttin' down some power.
The tire slipped,
I eased off,
sat down.
PR gone.
Not the kind of thing you wanna do in a race.
The local shop was outta stock on my favored Terra Speed 45s,
ordering online would take too long.
What to do?
The rain bike's tires, were barely ridden.
While I swapped 4 tires...
- broke beads
- remounted
- refilled
... I was lost in the inspiring words of a conference.
Which made me wonder...
... Why do I listen to so much political poison?
When I could do some wrenching...
... on my bike, and my soul?
===
165.1
8 hrs sleep
0 Strength
20 minutes stretching
101 (fitness per training peaks)
0 min vision therapy
https://www.strava.com/athletes/10248
>
IF IT'S NOT AN 'A' RACE...
LAST HARDISH RIDE BEFORE SEA OTTER next week, tomorrow. I had two offers, both tempting. One would likely see me dropped early, riding alone; the other would likely trash me for a week...
... pre-riding BWR CA course.
I chose neither.
At this point, the burnout is real.
Better to ride something...
- fun
- fast
- friendly
... close to home.
The main goal will be to...
... stay as close as possible to on-the-limit-race-pace.
Why not the other options, they sound harder?
Because, even though Sea Otter is not an A race, it will be very hard and challenging...
... I believe when the training is done, it's time to work on the psyche.
Rides that ...
- build confidence
- skill-building
- not draining
... are best, in the final days of prep.
===
165
7.8 hrs sleep
PushUps and PullUps
20 minutes stretching
97(fitness per training peaks)
30 min vision therapy
https://www.strava.com/athletes/10248
>
THE CHALLENGE OF ELECTRONIC LIFE
A FRIEND WHO'D I'D BEEN MISSING messaged me to go for a ride today. I had to go early, needed to be in the command chair to goose a few initiatives...
... we planned a meet up.
Hmmm, 'not like him to be late.
I checked my phone.
My shifters aren't working! I think my battery on the lever is dead. So bummed.
Just like that...
- no catch up with a friend
- more riding solo
- plan changed
... a reminder.
Batteries must be charged, or ...
- brain gets fuzzy
- emotions swing
- reactions slow
... we have a good chance of a poor performance.
Or, worse, we miss a chance to ride with a friend.
Here's my hack...
- check 'em before putting the bike away
- check 'em again at night while prepping for the ride
- check 'em one more time before rolling out of the garage
... and get my buns in bed early.
'Cause I prefer to be a creative thinkin', cool cucumber, with lightning reflexes.
===
164.7
6.8 hrs sleep
PushUps and PullUps
10 minutes stretching
98(fitness per training peaks)
30 min vision therapy
https://www.strava.com/athletes/10248
>
WHAT A NICE BIRTHDAY GIFT
GETTIN' IN A RIDE, run or swim, on our bdays is a mighty fine thing to pull off. A lot of us do something epic to mark every lap around the sun. It might be on the very day, or later in the year...
... but, something gets done.
Surfergirl asked, What are ya gonna do for your birthday?
I dunno.
Gotta do something.
Just wanna go with the wind, do what I want to do.
So, I...
- Got up and read
- Re-wrapped the bar tape
- Grabbed an apple fritter
- Did some quick customer service
- Surprise visit with Shane and kids
- Chatted with a couple of customers, friends... friendstomers?
- Went for a spin
- Scanned today's orders
- Checked in briefly with the team
- Writing this blog post
- Going to quit early and see Black Bag
... basically, the same thing I do every day, minus the movie and fritter.
Feelin' darn fortunate completing the 63rd trip 'round,
doin' what I love to do,
every day.
Life has it's headwinds and tailwinds.
Gotta ride 'em all.
Like this one today.
Starva recorded my 2nd fastest time ever...
- 25.7 mpg
- 138 bpm
- 215 w
... on a segment I've covered 762 times.
Wind'll do that,
even with gravel tires.
That's the icing on my cake.
===
164.7
6.8 hrs sleep
PushUps and PullUps
10 minutes stretching
99(fitness per training peaks)
30 min vision therapy
https://www.strava.com/athletes/10248
>
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
>
ONE OF MY DUMBER IDEAS
I BUILT UP A NEW GRAVEL BIKE, I love it except for one giant problem. How could this be happening and what can I do? At first, I thought it was a result of...
... my daily commitment to pull ups.
May my fingers have gotten thicker,
since their strength has increased.
Which means it's not that my gloves are tighter, that's not what's causing...
... major finger and hand numbness.
The numbness issues were noticeable on pavement,
and multiplied by a million on the rough stuff.
It all came to head on the final fast and rocky downhill at last Saturday's gravel race.
I had to slow down.
I hate slowing down.
What the heck was causing all the pain?
Well, duh!
I had double-wrapped bar tape on my previous gravel bike,
plus small gel pads in between the two layers.
Yesterday I went ahead and wrapped another layer of tape on the bars.
What a difference!
Numbness gone.
Pain gone.
The gel pads arrive tomorrow.
I'll unwrap the top layer...
- insert the pads
- and wrap 'em up
- for a more challenging test
... on some local singletrack and dirt.
For the record, it was a really dumb idea on my part not double-wrapping to start with...
... all in the name of being lighter and more aero.
Ain't nothing slower than pain...
... and nothing faster than comfort, control and confidence.
===
164.5
7 hrs
0 PullUps, 0 PushUps
10 minutes recovery
60 minutes reading + Journaling
CALLING OUT THE BIKEBEATERS
IT'S ALWAYS SOMEWHAT SHOCKING TO ME, the bikes I see at the start line. No, I'm not talking about bikes made of pure unobtainium, with parts so light...
... they'd float away if not weighed down by the rider.
Anybody with a credit card can get one of those.
I'm talking about the poor wobbly, dirt encrusted, teeth missing rides that...
... belong to the bikebeaters.
For sure, I get the idea of a dusty machine meant to throw the competition off.
Upon closer inspection, we see the drivetrain is pristine, wheels true and perfectly tensioned, and, if we could see 'em, ceramic bearings...
... for a frictionfree glide.
That's not what a bikebeater brings to the starting line.
These bikes look like they haven't been loved for years.
Put away dirty.
Neglected.
Forlorn.
Yet, somehow, the bikebeaters ain't too proud to show their rigs...
... no shame.
Or is it awareness?
Maybe they are just one solid, race ruining mechanical failure away from the truth.
If ya take care of yer ride...
... ya can ride 'er fast and far, forevah!
===
164.7
8 hrs
20 PullUps, 60 PushUps
30 minutes recovery
150 minutes reading + Journaling
AN OLYMPIC HOPEFUL
FROM A "ROAD" CYCLING PERSPECTIVE, and possibly all sports, the Olympics are a funny thing. Ignoring the TT, we opened with the rough n tumble of MTB, to the constraints of an epic paved course, and up next the most defined of all, track racing...
... is this progress or regression?
It's newest to oldest.
But, not the newest newest because that would be gravel racing.
Will the wrongest of all...
- mixed surfaces - paved to single-track
- road bikes with fat tires
- navigation required
... kick off the quadrennial showdown next?
Is it a question of access and therefore interest?
I've only ridden on a banked track once.
When I lived in San Diego, and accidentally found the old asphalt velodrome in Balboa Park.
It was fun,
a new challenge.
I live relatively close to one now,
60-120 minutes away,
depending on traffic.
Which is exactly why I don't race the track.
There are a lot of great group rides around here, but the last legit road race in our county was over a decade ago.
We're fortunate here to have quite a bit of trail access, even some epic climbs and bombing twisty dirt trails...
... within riding distance or a short drive.
The thing about mixed surface riding is...
... it's everywhere.
Every town has a road,
a forgotten park or dilapidated area,
back alleys or dirt roads in the outskirts.
With gravels laze-faire attitude,
no course restrictions...
... I'm not sure the 5 rings of power can accept such raucous non-sense.
I can only be Olympic hopeful.
===
164.5
8.5 hrs
No Strength Work
10 minutes recovery
120 minutes reading + Journaling
DO OLYMPIANS SUCK WHEEL?
not a tube.
- I had to fish out air and nozzle from my mini-bag.
- Not downloading the route
- Going off course
- never give up
- always be prepared
- there's always a chance luck will favor us
7.5 hrs
No strength work.
0 minutes recovery
0 minutes reading + Journaling
TINY RECON
RECONNING THE RACE COURSE CAN PAY HUGE DIVIDENDS, especially if it's a tricky, technical beast. I've done this race before, last year. Since it's a modified version...
... it woulda been nice to check it.
But...
- traffic
- pouring rain
- thunder and lightening
... I have excuses.
Not that I should be excused,
because I could have made it happen.
I'm glad it rained.
Less dust tomorrow.
Almost as soon as it stopped,
I could hit the dirt.
No mud.
Which means I did get a chance to drive the finish in the diminishing rain,
and ride the section leading up the single track.
This was worth it.
It's not that the single track is all that challenging,
it's that the signage comes up so fast,
it's easy to rip right by the key turn.
Just one example of how beneficial it can be to pre-ride a course.
First race of the year for me,
it's gonna be fun,
can't wait.
===
163.5
8 hrs
No strength work.
20 minutes recovery
60 minutes reading + Journaling
ROAD SHOES VS MTB SHOES
A YEAR BEFORE KEEGAN SWENSON smashed the Leadville 100 MTB course record, I ran into him on the course. He was running road shoes and road pedals, and all I could think was...
... No freakin' way!
So, why am I running something similar now?
Keegan is going for speed...
- lighter
- more aero
- better interface
... he doesn't plan to dismount.
For me, that would be super risky...
- I'd likely dismount at least once
- The cleat/pedal interface would likely jam
- My plans to rip it up on raceday would be crushed
... there was 0% chance I'd run that combo.
How could I get the gains,
without taking the risks?
Simple.
Shimano and Crankbrothers each make a conversion that allows one to run road shoes with MTB cleats.
I did it mainly for comfort, provide by the less robust upper on road shoes.
But, what rocked my world was the...
... much better stable and sturdy connection to the MTB pedals.
Shockingly better.
Is it going to thrash my road shoes?
Not much.
On a ride that requires a lot of dismounting...
... I'll run my regular MTB shoes.
Otherwise, this is my set up for MTB and gravel.
===
165.3
8 hrs
PushUps PullUps some light leg work
20 minutes recovery
120 minutes reading + Journaling
https://www.strava.com/athletes/10248
WHAT'S YOUR SYSTEM?
THERE'S A THEORY about what it takes to accomplish greatness. It's not drive or willpower or revenge. Those things help, but they are...
... useless without one thing.
We must have a system.
A method.
We can want to eat healthier and consistently fail if we are depending on other worldly discipline to ignore the cookies staring at us in the pantry.
Getting ride of the cookies and the cookie jar...
... is the winning system.
What really need to harness is our passionate desire to win...
... and adjust our methods accordingly.
Simply put.
Plan the work,
work the plan.
164.9
7.5 hrs
PushUps PullUps
20 minutes recovery
120 minutes reading + Journaling
DON'T BE POUND FOOLISH, BE QUARTER SMART
THE FUTURE IS HERE, has been for quite a while. The electronic shifting spec'd on most high-end bikes has it's weaknesses. In nearly all cases...
... it's game changing.
But, for some of us there's more to remembering to charge the batteries.
Don't be like me.
I learned the hard way a few years ago.
I'd been racing my MTB with SRAM electronic group for over a year.
Flawless.
Until that fateful race morning when I skipped the warm up,
went straight to the start line,
blasted off...
... and couldn't shift.
Huh?
What the heck?
I knew I'd charged the derailleur the night before,
and the indicator was green.
What I didn't know,
because I was a clueless newb...
... the shifter has it's own tiny battery that lasts forever.
Ok,
almost forever.
You'd think I would have learned my lesson.
But, a year or so later, I'm on the road group ride and...
... sunuvagun!
Shift!!!!
So, now, after learning through experience so that I could save you the grief...
- I check 'em every night before I roll out
- keep a stack of freshies in the tool box
- and one on my bike
... it's easy, takes about 5 seconds to test all 3 batteries.
Oh, and I keep the requisite quarter to turn the battery cover in my mini raceday bag.
---
164.9
7.5 hrs
PushUps PullUps Squats
10 minutes recovery
60 minutes reading + Journaling
THE BRUTAL TRUTH OF A BIG BONK!
DON'T BE THAT ATHLETE. What athlete? The one who wings their nutrition, and bonks...
... on a training ride!
Is there anything dumber?
Too harsh?
Well, I've done it, so I'm rolling with dumber.
Because it's dumb...
... and incredibly costly.
Not the binging when food is finally available.
It's the time it takes to recover from a massive underdose of calories.
A proper bonking, can...
... delay recovery up to a few weeks.
Who has time for that?
I'm not saying...
- max carbs regardless of effort
- go with empty stomach on short efforts
- stuff our faces before heading out to attack the day
... since you're an adult, and an athlete.
Avoid the...
- feeling flat
- awful sensation
- the massive energy dip
... train and race like a pro.
---
164.7
8 hrs
PushUps PullUps Squats
30 minutes recovery
1200 minutes reading + Journaling
DO OURSELVES A FAVOR
WE HAVE A LONG STANDING TRADITION. We don't wait for anyone, ever. If the ride starts at 630, few are there much earlier...
... no one is there at 6:30:01.
It's called respect.
Here's the bonus.
Knowing we are leaving on time, is a fantastic opportunity to practice race day.
- Prep
- Warm up
- Get to start
Which is great when things are normal.
But, shift happens.
Kids keep us up,
work is busy,
traffic.
More often than we'd like,
we are riding late...
- Little prep
- No warm up
- Race to the start
... just like how many races commence.
We aren't doing ourselves any favors,
if we aren't prepared for the races,
which are full gas,
out the gate.
Sometimes, it's just good to throw the clothes on, grab the bottles, shove the glasses and helmet into place...
... get out the door,
pedal like heck.
---
Many, nearly all, off road races I do - MTB and Gravel - have staging corrals. It pays to get their early, to line up at the front. Even if I warm up, I'm gonna be standing 15-30 minutes before the gun sounds. I'm back and forth on if the warm up helps.
---
164.5
8 hrs
PushUps PullUps
20 minutes recovery
60 minutes reading + Journaling
CONTROL TECH
IN THE EARLY DAYS OF MTB, there was this cool company named Control Tech. Riding today, I was thinking about all the tech we use to control our efforts...
... and I wondered if they were still in business.
They are,
still making cool stuff,
like the mini aero bars above.
Our racing overlords at USAC have outlawed products like that for gravel, mtb, and road (not TTs)...
... it's out of our control.
Doesn't really matter,
unless we make it matter.
Which is which is what I was thinking about on the ride.
I can't control...
- who shows up to race
- promoters' execution of the event
- equipment competitors run
- weather
- course conditions
- other racer's skill or fitness
I can control...
- registering for events
- toeing the start line
- how I react to suprises
- maintaining my equipment
- having the right apparel for the weather
- choosing good lines on course
- my training
- my skills
- my nutrition
- my sleep
- my recovery
Things out of our control,
just are.
Accept it.
Things in our control,
make a difference.
Embrace it.
===
164.9 (freakin' pizza, i had no control)
8 hrs sleep
No strenght work
20 minutes recovery
30 minutes reading + Journaling
105
Strava
RACE SPECIFIC TRAINING
IT IS ESSENTIAL to be intentional with our training for a particular race. It can mean all the difference in the world to how we perform...
... specificity is king.
It took me a long time to crack the code to epic distance racing.
More than one person, this year, heck this week!, has asked me how to go fast at Leadville.
I've told every single one of them, some for months...
... You've got to develop the capacity to ride Tempo for long periods of time.
There's more to it.
Developing the discipline to stay out of Threshold and VO2 max...
... is critical to success.
Funny thing is,
nobody, apparently, wants to hear this.
How do I know?
Because I keep getting the same calls from the same people asking me what to do.
lol
In 2012, I did an 8:32.
Here's the chart of my HR.
In 2019, I PR'd at 8:15
In 2022, I PR'd again at 7:57
Does anything stand out there to you?
Look at the time spent at Threshold with each effort.
Would this work for a...
- track racer
- crit racer
- XC racer
- road racer
... not for max performance.
Why it works is a story for another day.
===
163.5
7 hrs sleep
60 PushUps 20 PullUps
30 minutes recovery
120 minutes reading + Journaling
101
Strava
HOW TO KNOW WHEN WE'RE OVERTRAINED
THE BIG RACE IS ON THE CALENDAR, we know we need to do lots of training because it's coming up, but...
... we're just not feeling it.
Do we do the heroic thing and push through, ignore the lack of motivation?
Good question.
Will pushing through now give us the grit we'll need on raceday?
Maybe.
Maybe, not.
Questions I pondered myself today.
I've been training six days a week for quite a while now.
This week, I'd planned to cut the volume back about 33% from last week.
Not the days,
stay with six.
Rather than going out for an easy short spin...
... I grabbed the Kindle and hit the beach.
#worthit.
===
162
8 hrs sleep
PushUps PullUps Presses
30 minutes recovery
120 minutes reading + Journaling
103
Strava
WE HAVE NO WORDS FOR THIS
WHO DOESN'T LOVE MOMENTUM? There's no way we can explain the science and math and calculations involved. Stop time, and we can't see it. Yet...
... we know exactly what it is.
When were new to our sport,
it's easy to believe we'll never be as good as that fast cat making it look effortless.
Because we can't see what they have built up,
the large training base they launch from,
the little tricks they've discovered...
... their momentum.
We feel slow, while others seem to have god-given gifts,
they were born to be great...
... it's just their momentum.
It's like riding a bike.
I can explain all day long, but it's that first pedal stroke that...
... gives us the thrill of momentum.
===
162
8 hrs sleep
1 Rip On RaceDay Circuit
30 minutes recovery
90 minutes reading + Journaling
105
Strava
THE REAL LOCAL LEGENDS
THE OVERLORDS AT STARVA, have been doling out digital trinkets for over a decade. We all like to see a PR, get down right hot and bothered for a KOM, CR or big boy cup...
... and then there's the Local Legend.
Today, I earned 10 of them.
Ten!
Yes!, I have been certified as someone who's commitment to boring has been documented...
... and rewarded.
The truth is I've recommitted to hitting the weekly group ride,
using it to improve and increase my fitness.
It's kinda working.
Wouldn't it be cool if we could vote on our Local Legends?
Here's my vote from Saturday's ride...
- suffered an untimely side wall puncture
- plugged the tire in under 2 minutes
- and it held for 40 more miles
... the Dynaplug continues to be legendary.
Take a look at the pic up there.
Replaced the tire today because sidewalls are notoriously weak, there's no need to push my luck...
... and become a memorialized local legend and Darwin Award recipient.
===
162.5
7 hrs sleep
No Strength Work
10 minutes recovery
30 minutes reading + Journaling
106
Strava
THE COST OF FREE SPEED
WHEN IT COMES TO GETTING FASTER, it's easy to go down the free speed rabbit hole. So many variables, so hard to prove valid...
... we can be such suckers for marketing.
Then, there's the flippin' placebo effect.
Sheesh...
... what's a credit card wheelin', lycra-clad, speed junkie to do?
There are sites like Zero Friction,
YouTubers like Dylan Johnson,
the local speed freak.
Plus, e-zines and sites gettin' us (am I the only one?) all hyped up to buy some free speed.
Which brings up the truth.
It ain't free.
In many cases, think...
... arm and a leg pricing.
If I had to rank 'em, assuming the frame is appropriate...
- Wheels, Bearings & Tires
- Drivetrain - BB, chain, wax
- Helmet
- Apparel
- Shoes
... on the equipment side.
Nutrition is essential, and there are some neat on the bike eating and fueling secrets and products to be had.
Don't forget or neglect recovery: sleep, massage, nutrition, etc.
The good stuff can be startlingly better.
Do thy research...
... and spend wisely (cash only, no cc's).
===
164
8 hrs sleep
PullUps PushUps Squats
30 minutes recovery
120 minutes reading + Journaling
104
Strava
THE THINGS WE ENDURE
WILL SENT ME A MESSAGE, it was a rally cry. He, his son, and his best buds would be attempting something...
... I hope I never have to do on my own behalf.
A century.
100 miles.
What could be so hard about riding with our besties,
spending all day on a bike,
in the countryside?
We've solved a lot of our challenges by doing just that,
riding, running, sharing our troubles.
The support.
Will & co. will be riding Pedal The Cause,
a cancer research fundraiser...
... celebrating the lives of their recently lost loved ones.
I don't know why we are called to endure more than we can handle alone.
We call these charity events because....
... Charity suffereth long, and is kind.
===
163
7 hrs sleep
PullUps PushUps Squats
10 minutes recovery
180 minutes reading + Journaling
105
Strava
PARTING WAYS
MY MOST RECENT LOVER, strolled out of the garage and into someone else's hands today. She wasn't stolen. I wasn't tricked. We agreed it was time to part ways. Still...
... I feel a loss.
My sweetie was speedy
and a real charger...
... called her Pure Energy for a reason.
Why, then?
I guess it comes down to commitment.
We just weren't feeling it.
I was torn.
A new lover had caught my fancy...
... and I just couldn't bare looking at her any more.
The guilt was weighing me down.
It was time to chart a new course.
So, out rolled the most expensive bike I ever owned...
... into a new cat's garage.
I hope she's loved and cared for.
Cause my new passion is gonna...
... get ridden hard.
===
162.5
7.5 hrs sleep
No Strength Work
0 minutes recovery
0 minutes reading + Journaling
108
Strava
THE BEAUTY OF LEARNING A THING OR TWO
IF YOU'RE FORTUNATE, not only do you live within a quick drive of a great, local bike shop, but there's a mechanic. Not just any cat slinging a wrench, but...
... one that can work magic.
There's trust.
Mainly because we've never come in with a disastrous situation and claimed...
... I was just riding along.
And, they've never let us roll out the door prior to making sure everything is ready to rip.
What happens...
- if we aren't so lucky
- if we are traveling in the boonies
- if it's 10pm on a Friday and a race in the morning
... then, what do we do?
Well,
we cry,
of course.
Because we didn't take the time when...
- the pressure was off
- we had all the time in the world
- our evenings were free for more than TV
... and learn a thing or two.
Not only that,
we got yet another latte,
instead of slowly piecing together the essential tools.
Trust me,
I know it's scary as heck to...
- loosen and tighten the headset
- replace the worn brake pads
- snug the bottom bracket
... the first time.
It's impossible not to think...
... I hope this holds, and I don't die.
That's why it's imperative to acquire these basic skills.
Because the day or night or adventure is coming at us fast, when...
... we need to be the mechanic who works magic.
===
Note: I'm not talking about the gnarly stuff, or replacing your shop or mechanic, just the basics that are beyond lubing the chain and pumping the tires.
===
162
7.5 hrs sleep
PushUps and PullUps
10 minutes recovery
30 minutes reading + Journaling
103
Strava
THE COLD-BLOODED KILLERS
THE LAST TWO DAYS OF THE TOUR have been great. Exciting racing, and major mental games. As one winner admitted...
... I did it kind of dirty.
All's fair in love and racing.
Today we saw Victor C make the final selection.
All three racers in the winning break were rotating,
But, one guy, Victor, was playing up his normal look of...
... Shift, this hurts! Not sure I can make it.
He just has that look on his face,
and in his body language,
all the time.
Which means we expect it,
and think it's normal.
Here's the dirty part.
He actually had great legs, and was feigning exhaustion...
... to lull the other two into not worrying about him.
One guy attacks,
one guy covers,
Victor wins.
The previous day the Yellow Jersey did what some have called a greedy, unnecessary, stupid move...
... the kind of thing that turns the public against a rider.
He didn't care about that.
In a post race interview he said...
... I'm not even sure why I do those attacks.
How did he keep a straight face saying that?
When he attacked second-placed Jonas,
he stood up and sprinted away,
sat down and looked back...
... let Jonas catch up, then dropped him for good.
In my opinion, that wasn't to gain the 10 seconds, that was...
... a calculated, psychological blow.
The kind of thing that he hopes will discourage Jonas the next two massive climbing stages.
Actually, I think it was for this year's race,
and all future races.
Some might claim Doing it dirty, I'd say...
... it's what cold blooded killers do to their competitors.
===
162.5
7.5 hrs sleep
1 Rip On RaceDay Circuit
30 minutes recovery
90 minutes reading + Journaling
105
Strava
THE CHANGING SANDS OF SUMMER
THE HEAT IS ON, and it's changing the ground we travel on. Muddy spring trails, and roads slick with snow melt, have given way...
... and we've gotta be vigilant.
I was reminded of this today, when I almost had an...
... Oh crap! moment.
Coming in too hot,
my front tire gave way,
then hooked up again and I stayed up right.
Normally, this particular trail is hard packed and I can push the tires harder.
Not now.
The sun and high temps have dried everything out.
The dirt is breaking down and turning sand and silt.
Similar treachery can hide on asphalt, too...
- if it's hot enough
- if it's been patched with tar
... it becomes soft, even slippery.
The point isn't to stay indoors, it's to...
... get out and learn to read the terrain.
===
Side note: I received two opposing responses to yesterday's communique...
From A.S.
- It's ok to get old.
- You might have an eating disorder.
- It's important to focus on muscle mass.
From J.C.
Thanks for the inspiration, especially for consistency. Love today's lesson.
My take...
- Have fun.
- It's fun to be endlessly fascinated with our own physical performance.
- Third, see #1
... thanks to both of these fine friends for reading, responding and caring.
===
163.5
8 hrs sleep
30 PullUps 90 PushUps, Dead Lifts, Shoulder Presses, Split Squats... and more.
20 minutes recovery
90 minutes reading + Journaling
105
Strava
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I HATE MATH!
MATH IS SO BRUTAL, and I hate it. Not because my brain scrambles the numbers, and that is something to hate. My disdain for math is due to...
... it's harsh honesty.
2 + 2 = 4
Popcorn + Pizza = Slow
I had plenty of time to think about this on my way back home after the weekly beat down...
... we call a social ride.
Why am I not going as fast as last year?
Why was last year slower than 6 years ago?
Specifically...
... Why has The Wall, turned into The Crawl?
According to Strava, I've done this climb 492 times.
You could say I know it...
... and, it know me.
My fastest time was...
- On a different bike
- 6ish years ago
- 5 lbs lighter
... a lot faster than today.
What does the math tell us?
I think the bikes are about the same, in terms of weight and power transfer.
The six years in between that PR and today, I have focused more on endurance than power. That might matter some.
And...
... according to ChatGPT, those 5 lbs require an additional 10 watts of power.
What I can't factor in there, because I'm too lazy to figure it out and don't really want to know the math...
... is fatigue.
But, that's the beauty of having 5 minute climb to hit every week...
- I can look at the result
- Do the math
- Adjust
... and see if new inputs yield new results.
I guess I do like math,
kinda.
---
164
7 hrs sleep
1 Rip On RaceDay Circuit
10 minutes recovery
60 minutes reading + Journaling
105
Strava
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DOES CADENCE MATTER?
WATCHING THE BEST OF THE BEST climb in the Tour de France, I can only make one conclusion, and it's based on...
... my most recent experiences.
Ya gotta spin it, to win it.
I think way, way, way back on my first road bike's gearing...
... 52/42 up front, 12-28 in the back.
We'd grind up everything.
It was crazy.
I'm absolutely in love with the my new bike's gearing...
... 46/32 up front, 11-40 in the back.
It's not just the fact that I'm spinning more,
the jumps from cog to cog are not as big as traditional road bike gear.
The purpose of this bike is dual - road and gravel.
It's a gravel bike,
with two sets of wheels.
The result is I'm spinning a higher cadence on the road,
and I have a bit of a taller gear set up compared to a gravel mullet set up.
What have I noticed specifically in the past few weeks?
Because I have lower gears that previously on the road...
... I'm able to keep my cadence higher and produce more watts.
It may not work for you,
but, it's worth experimenting and finding out.
Spinning = Winning
---
164.5 (weighing in on Mondays always gets me down)
7.5 hrs sleep (early flight)
1 Rip On RaceDay Circuit
30 minutes recovery
60 minutes reading + Journaling
101
Strava
A CHANGE OF HEART
UNLESS YOU'VE SPENT YOU ENTIRE LIFE doing endurance sports, you've probably had a startling experience. That first time, after logging the miles and time, and the nurse says...
... Wow, I haven't heard that before.
Alarm crosses our face.
Oh, don't worry.
What then?
Your heart, it sounds amazing.
And just like that,
we're dawgawn thrilled with what we've accomplished.
We've had a change of heart,
our beats are slow and strong.
It's a good feeling,
knowing our hearts are physically healthy.
We're putting in the work,
and getting the results.
But, what about our spiritual hearts?
What would a spiritual doctor say upon inspection?
Are we working as hard on the unseen dimension of our life...
... and what are the results we are looking for?
---
163.1
7.5 hrs sleep (early flight)
PullUps and PushUps
30 minutes recovery
60 minutes reading + Journaling
102
Strava
IN SEARCH OF HEAT
WITH CRUSHER CANCELLED TODAY, I decided to go in search of heat. Wouldn't be anywhere near the 90°+ temps of UT, or the adrenaline of a start line, but...
... we do what we can.
Gotta be honest,
it was a bit disappointing.
I wanted more heat, only hit...
- 77°
- 91% humidity
I wanted to bring more heat, only produced...
- Ave HR 144
- Ave PWR 182
I wilted over...
- 99 miles
- 5666' vert
... and that ain't what I was hoping for.
Yes, I'm super grateful for the effort considering...
... I could barely walk 7 months ago.
But, that's not us, is it?
We always expect more from our...
- bodies
- minds
- spirits
... it's who we are.
I have 8 weeks until the showdown with my A race.
What am I gonna do?
Keep...
- searching out the heat
- bringing my heat
- eating clean
... and recovering like a fiend.
This will be a fascinating journey.
---
163 lbs (pizza at 8pm before wife flew out for a week, time to go monk-like)
6.8 hrs sleep (early flight)
PullUps and PushUps
10 minutes recovery
30 minutes reading + Journaling
104
Strava
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THE IMPACT OF ORIGIN STORIES
WHEN WE'RE REALLY PASSIONATE, we dive into the history of our sport. The origin stories of the largest, most famous events...
... deeply inspire us.
We're more connected because the event's origin often mirrors our own.
For example, before BWR was an international success, it was a fun ride that some nut, MMX, decided it would be rad to add some unroading (his made up word, I love.)
I heard about it years later.
Tried some local dirt on my road bike.
Got hooked, got a gravel bike, got signed up for a BWR.
Ironman Triathlon can be traced back to 1978 in Hawaii, where Commander John Collins and his wife Judy pondered a friendly debate; who were the fittest athletes, swimmers, cyclists, or runners?
To settle the argument, they combined three existing races into one event.
Hearing about that, watching Dave Scott be reeled in by The Grip (Mark Allen), is all I needed to give it a shot...
... to see how fit I actually was.
The more I watch the Tour de France, the more I learn about it...
- the yellow jersey is yellow because the promoter owned a newspaper and printed it on yellow paper
- the original states were often over 300 miles long
- the mountain passes were mainly gravel roads
- smoking was for enhanced performance
- riders were self-supported
... I love it, wish I'd been there 100 years ago.
I imagine myself there.
Check out the nostalgic images my pal Brett Horton as amassed.
: https://pedalindustries.com/collections/nostalgia
---
161.8
8 hrs sleep
PullUps and PushUps
30 minutes recovery
90 minutes reading + Journaling
99
Strava
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LOOKING FOR A GREAT WAY TO GIVE BACK TO THE COMMUNITY?
THIS IS BOTH SELFISH and giving. Because sometimes we can do some good while looking out for ourselves and if our community is thriving...
... we're thriving, too!
All that is required is desire.
22ish years ago, we moved to a community with no group ride.
What?
Impossible!
So, we started one...
... every Tuesday morning.
My friend Shayne was part of a little group of friends a couple of cities away, over the years they've grown their Saturday meetup into a thriving group spanning multiple states...
... this week they're all meeting in Utah for a climbing camp.
Good ol' Dave took the reins of the local Tuesday/Thursday ride. Emails everyone when the start time changes...
... every summer, this is the hot afternoon ride.
Jim from the gym and Oz and Peter Aquino have all taken the time to record videos of the rides they do and post 'em for all to see.
Sethy had the gumption to invite all the clubs in LA, racers who warred every weekend, and join in an all clubs barbecue.
These are the little things that...
- foster friendship
- make us better riders
- faster racers
... and build the communities we love.
If this isn't happening in your town...
... all it takes is desire, and consistency.
---
Here's how far we've taken our Tuesday morning ride, we...
- have ride kits made every year
- annually recognize achievements
- hold an unOFFICIAL Tuesday Morning World Championship
... all in the name of fun, and kickin' each others lycra.
---
162.3
8 hrs sleep
PullUps and PushUps
30 minutes recovery
90 minutes reading + Journaling
101
Strava
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BRAINDURNACE IS REAL
I LIKE DOING EPIC RIDES AND RACES. Bunch of miles, lots of time, long periods between reloading nutrition and hydration, throw in some dirt or crazy climb...
... and voila, me happy.
It wasn't always that way, it took...
... a special kind of training.
Where you wrap your head around the idea of going longer than you ever thought possible.
My first real bike ride was 6 miles.
The next day, I got crazy and went 12 miles.
Six weeks later, my roommate and I rode 125 miles and about 10,000' of climbing.
It was so hard.
Our nutrition strategy consisted of water and whatever we could find at the country store...
... mainly Snickers and popsicles.
We...
- bonked
- cramped
- sunburned
... and decades later, were still charging.
Over time, I cracked the code to doing epic rides mainly by...
... doing a lot of epic rides.
Ludicrously long,
turned into that sounds fun.
Normal.
The mysteries were solved...
- rest
- pacing
- nutrition
- hydration
... and my brain, which controls my body, adjusted to the demands of the effort vs. freakin' out.
Sure, we gotta do the miles to do the miles, but...
... don't discount the mental gains being made.
Braindurance is real.
---
163.9
8 hrs sleep
PullUps and PushUps
30 minutes recovery
60 minutes reading + Journaling
103
Strava
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SO, THE RACE IS CANCELLED... NOW WHAT?
IT HAPPENS, NOT OFTEN, but it happens. We get registered for a big race, plan, train, upgrade equipment, secure lodging, make arrangements for work...
... and the race gets cancelled.
Now what?
That's my predicament as of yesterday.
Planned on racing Crusher In The Tushar this Saturday...
... forest fires shut it down.
Hoping all goes as good as possible for the first responders and property owners.
In the meantime...
... no need to let a good opportunity go to waste.
I'll treat this week the same...
- taper
- skip leg days
- get plenty of rest
... and get after it up on Saturday.
This will allow me to go through all the motions required to rip on raceday.
Thank heavens I have decades of experience opting out of travel insurance...
... I've saved so much money.
Losing the dough for 1 night in a hotel, getting 40% of my race entry back, was easy to swallow.
---
162.9
7.5 hrs sleep
PullUps and PushUps
10 minutes recovery
30 minutes reading + Journaling
103
Strava
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HOW TO DO BASE TRAINING CORRECTILY.
WE'VE ALL HEARD OF BASE TRAINING. You know, the period of time where we do a bunch of long slow distance. That is what you're thinking right?...
... pre-season, early season, kinda stuff?
Well, stop.
Just hang on a sec, because...
... that ain't gonna git 'er done.
We need to reframe what base training means, rather than simply logging miles we could/should also focus on...
- tweaking and adjust bike fit
- making sure all parts are in great shape
- dialing in our on and off bike nutrition
- setting sleep schedule to match raceday
- strength training
- yoga/stretching
- hydration based on weather/temps
- practicing our braking, cornering, sprinting
... miles are good, striving for perfection is better.
We shouldn't be stressed the week of a race any more than any other week.
If anything, we should be more relaxed.
Because our base, our foundation...
... is built on stone, not sand.
Wouldn't that be cool, to start out the year...
... working on perfecting our racecraft.
The perfection phase.
---
164
8 hrs sleep
PullUps and PushUps
30 minutes recovery
90 minutes reading + Journaling
102
Strava
CAN YOU HANDLE THIS?
IT PAINS ME TO WATCH REMCO EVENEPOEL race his bike. Not all the time. When he's going straight on smooth ground, he's a thing of beauty. Alone is even better...
... until he's served up a corner.
Oooof!
I cringe.
Here he is one of the fastest riders in the world, and he's getting gapped on every turn...
- losing time
- wasting energy
- getting shuffled backwards
... because he's just not as good of a bike handler.
He's not alone.
Plus, he's probably a million times better than us.
But, still?
Today, with all the gravel sectors, it was difficult to watch. Probably because, yeah, I'm a big fan.
We can't fix him,
he has improved.
We can fix ourselves,
we can get better.
Which begs the question...
... why are some people much better bike handlers?
And...
... how can we get better?
Here's my hit list...
- ride with faster people
- do more practice racers
- ask the fast kids how they do it
- YouTube has countless great videos
... hiring a coach is always the fastest way to improve.
---
163.8
8 hrs sleep
PullUps and PushUps
10 minutes recovery
60 minutes reading + Journaling
104
Strava
PLANNING TO GET CRUSHED
THREE YEARS AGO, I swore I'd never to the Crusher In The Tushar again. It's straight up, straight down, straight up. Forget who would...
... why would anyone ever go back?
Well, there are a few reasons...
- fomo
- redemption
- train for pain
... none of which are mine.
I have some insights after...
reviewing the course map,
planning my stops,
and nutrition
... and, I am pretty geeked up for it.
'Cause that stuff turns me on.
The planning.
Here's what I've got:
Start
1 Small Bottle (dump the bottle when we hit the dirt)
2 Big Bottles (finish another bottle before decent)
2-3 hours worth of gels/waffles (to augment the aid stations, I might ditch this and go with what is provided.)
Aid #4 51 miles - ETA 3:23
2 Big Bottles (it's only 90ish minutes, it's gonna be hot)
Aid #5 59 Miles - ETA 4:40
1-2 Big Bottles (depending on heat)
Finish ETA 5:40
That finish time is pretty optimistic.
I'm not as fit,
still struggling to get get back.
I do have a few improvements over 3 years ago...
- lighter bike
- lower gearing
- faster wheels and tires
... I'm really excited about the lower gearing.
I remember really battling the first 90 minutes of the final climb.
Pitches get up to 16%.
So, I purchased a 40 tooth front chain ring.
That gives me 7-10% lower gearing than my previous attempt.
Difference maker?
By the way, I truly appreciate the difference y'all have made in my life and the live of PEDALindustries.
We're completing 10 years in biz this month.
Tomorrow 7.7, to be exact...
... and that's pretty cool.
---
162
7 hrs sleep
PullUps and PushUps
10 minutes recovery
60 minutes reading + Journaling
106
Strava
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ALIEN TECHNOLOGY
IF ALIENS ARE HERE, if they've landed and given technology to human kind, if their aim is to make life better...
... I have the evidence.
And, I have questions...
- Should we use alien technology in time trials?
- Are TdF TT bikes faster than Kona TT bikes?
- Why introduce a different skill set?
... and answers.
First the evidence.
The bikes, helmets, positions of the racers on today's TT stage were outrageous...
... and speeds were insane.
In a good way.
Should we use alien technology in time trials?
Personally, I'm back and forth on this one. Probably because the closest I ever got to a legit TT bike was clip on bars and a TT helmet. It was way faster...
... but nothing like what we witnessed today.
That said, yes, I think it's super cool that on the Pro level alien technology is used to maximize speed, at the cost of bike handling.
However, on the amateur level, I prefer we all use road bikes.
There's already an arms race going on in lower level racing, I'd prefer to reign it in.
Are TdF TT bikes faster than Kona TT bikes?
I think this answer is simple.
Follow the money.
Which sport has the biggest budgets, largest fan base, most demanding sponsors?
Road cycling,
by far.
Not to say the tech at Kona isn't amazing, that the Ironmen and Ironwomen don't represent the cutting edge of sport, it's simple a money thing.
Why introduce a different skill set?
It's still riding a bike, but these alien tech bikes require unique skills in terms of handling, braking, sprinting.
At the Pro level, I love seeing different stars shine based on the changing demands of machines and terrain.
In fact, I'd freakin' love to see a straight up gravel stage,
with some sand sections
and single track.
No doubt it would give even more specialists a chance at the spot light.
Is it really alien technology,
from another galaxy?
I can neither confirm nor deny the possibility, just know this...
... our brothers and sisters at Kona have done more to push the TT boundaries than the UCI has in decades.
---
162
7 hrs sleep
PullUps and PushUps
10 minutes recovery
30 minutes reading + Journaling
103
Strava
FREE TO ROLL ABOUT THE COUNTRY
AFTER THE KIDDES RACED AROUND THE PARK, after kidding myself that one more pancake wouldn't kill me at the neighborhood breakfast, I was...
... awesomely free to roll about the country.
Free to...
- wear a patriotic kit, glasses, gloves and socks
- throw a leg over the bike of my choice
- ride wherever the wind blew
... free to do it however I wanted.
Free.
I stopped by the war memorial and read the names of locals who...
... sacrificed everything.
It's hard to appreciate when they are not here,
and I never knew them.
Just their names.
No stories,
or pics.
The plaques don't detail...
- how they lived
- who they loved
- what were their dreams
... only that it all ended too damn soon.
On the slow and easy spin home, I said a silent prayer of gratitude for the dedicated souls...
... who make our freedom possible.
---
161.2
7.5 hrs sleep
1 Rip On RaceDay Circuit
20 minutes recovery
90 minutes reading + Journaling
104
Strava
WRITTEN. OFF!
THAT CAT STANDING NEXT TO ME IN ALL BLACK WAS WRITTEN OFF, given up on, fired! Ever had that happen in a race? Races are microcosms of life. For some, our spirits darken, we believe the unbelieving. For others, there is...
... nothing but hope.
And, hope is all he needed.
While on the cusp of history, breaking the all-time record for Tour De France wins...
... Cav' experienced all the above.
Few thought he could win one more.
But, that's all it takes...
- Alexander Vinokourov wrote the check
- Mark Renshaw directed the team
- Michael Morkov lead the train
... to get our lycra off the ground.
They went for it.
Last year.
No dice.
A horrific crash ended the effort...
... not the quest.
They all regrouped,
and delivered today.
Record broken.
Because...
- Cav' believed
- The organization believed
... it was possible.
Only question is...
... who needs our belief in them today?
---
162.8
7.5 hrs sleep
1 Rip On RaceDay Circuit
20 minutes recovery
90 minutes reading + Journaling
103
Strava
---
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A DRIVETRAIN MAGIC TRICK
IN PREPARATION FOR BUILDING UP THE NEW QUIVER KILLER, I stripped a brand new chain. That's not too novel. Lots of smart people do that...
... remove the factory's sticky protectant.
What I did next took 5 days...
- filled up a ziploc bag with WEND wax lube
- dropped chain in there
- let it saturate
... the results are somewhat astonishing.
I've now logged 244 miles in 5 days.
(I must love this bike.)
The drivetrain is...
- nearly friction free
- squeaky clean
- silent
... still as sexy as when we met.
Planning to hit dirt for the first time tomorrow,
just gotta get gravel wheels runnin'.
I imagine after that it's somewhat dirty,
and probably making some noise.
Gonna be tempting to do that every few weeks...
- strip
- dip
... can't say enough about this method or this lube.
---
162.9
7 hrs sleep
PushUps and PullUps and Squats
10 minutes recovery
60 minutes reading + Journaling
105
Strava
A NEW NAME FOR AN OLD RULE || NO PUNCHING BELOW THE NECK
THOSE STUPID SUMMER COLDS are the worst. It's not cold. It's hot. We should be sweating, not clammy. Screaming for joy, not hucking up shiz. When colds happens...
... what's the rule for training?
It's simple.
Above the neck, ride like heck.
In the chest, get some rest.
So, did I do that?
Noooooooooo...
It was Saturday morning,
the fellas were gettin' together,
there was new bike to put through the paces.
I knew I was at that point of my cold that I'd either return feeling...
... I'm healed!
Or, be wasted the rest of the day.
I rolled the dice,
punched it numerous times with surges and sprints and climbs.
Quickly dropped.
Limped home.
Collapsed.
Too wiped to eat properly,
too miserable to sleep.
Every ride has the potential for...
- sprinting
- digging deep
- going all out for the PR
... but, they'll be no more punching when the cold is below the neck.
---
162.9
8 hrs sleep
PushUps and PullUps
30 minutes recovery
90 minutes reading + Journaling
102
Strava
NO ONE OF CONSEQUENCE
IF THERE'S ONE THING I DO NOT WANT when I show up to race, it's respect. Or fear. Or friendship. I'd prefer to be overlooked, considered...
... no one of consequence.
Don't mind lil' ol' me.
The greatest hero of all time operated that way.
He never showed his skill unless it was absolutely necessary.
He was...
- nice
- respectful
- played by the rules
... swung his sword with his right hand to give others a chance.
He was left handed.
We can learn a lot from the Dread Pirate Roberts...
- preparation
- mastery of skills
- flexible and creative under pressure
... it all leads to supreme confidence.
Never show it.
Own it.
---
162.4
8 hrs sleep
PushUps and PullUps
20 minutes recovery
60 minutes reading + Journaling
103
Strava
I HATE EXCUSES
I HATE EXCUSES, even the good ones. Especially, the good ones. The only excuse I ever loved was what we told the schools when we wanted to ditch...
... I have a dental appointment.
The rest,
suck.
Like the ones I wanted to use today.
I had positioned myself perfectly to make it up the worst 3 minutes climb on the planet.
Right behind the super fast cats.
The only chance I have is if I suck wheel into it,
and perfectly carry my momentum,
latch on the tail of the group.
Normally, I like to be just on the outside of the bunch as we hit the bottom.
This time, I rolled the dice and stayed in the center.
This is where the excuses get inserted...
... yawn...
... I missed the decisive move.
It's normal for me, I'm sure not you because you are smarter and braver and tougher...
... to let the excuses pour into my mind.
If only such and such...
... well, screw that!
I missed the move due to my poor positioning.
Plain,
and simple.
The reason I hate excuses is because they are debilitating.
Once they start pouring in the motivation wanes.
The drive stalls out.
We wanna quit.
Excuses suck,
like getting a root canal.
---
162.9
8 hrs sleep
PushUps and PullUps
10 minutes recovery
60 minutes reading + Journaling
106
Strava
A SKETCHY SIDE OF GRAVEL RACING
GRAVEL RACING ALWAYS BRINGS adventure. Most the time, we meet a bunch of new people, and discover miles of new terrain, neither of which...
... we've ever seen before.
And, that's the problem.
Not the people.
The terrain.
Well, kinda the people...
... the ones in charge of the dern thang.
Just today we were chatting about the Big Bear 50.
Last year, the course was...
- pretty fun
- mostly well marked
- from asphalt to gravel to single track
... sign me up for that again.
Just don't sign me up for the lack of signs the last 5 miles.
Yep.
5ish miles to go and all we could see were course markers for the other events going on the same day.
Which would be really really really sketchy if it was 25 miles out,
and we were in the middle of nowhere.
Oh, and we were unprepared.
But, I wasn't.
Neither was Smiley T.
Each of us had downloaded the course and simple pulled that page up on our bike computers.
On we went.
But, that's just the kinda thing ya gotta be ready for when racing in the wild. Because there's no...
- Street signs
- Landmarks
- Uber
... not really anything new.
We love...
- Adventure
- Nature
- Risk
... and jump at every opportunity to be tested.
---
161.2
7 hrs sleep
PushUps and PullUps
20 minutes recovery
120 minutes reading + Journaling
102
Strava
WHO'S GONNA WIN THE DEBATE?
WELL, IT STARTED THIS EVENING. The great debate between, two worthy competitors. In one corner, we have the establishment and in the other...
... a brand new approach.
Who will win?
The tried and true,
road bike for road and gravel bike for gravel...
or
... one bike to rule them all?
Here's what I can tell you after the virgin voyage on road wheels...
... the bike felt fantastic.
What I built, because I've wanted to see if it work forever, is a Specialized Crux with two sets of wheels.
There's a chance it turns into the proverbial...
... Jack of trades, master of none.
I've taken steps to mitigate that,
and I think they'll work.
- a set of road specific wheels
- a set of gravel specific wheels
- each set with Classified hubs
Even though it's a 1x12 set up, the special rear hubs act as a 2x12 drivetrain at the push of a button.
First impression...
... front deraillers will be a thing of the past.
The Classified system is much faster to shift,
can be shifted under a load of up to 1000 watts.
In the coming days, I'll test it on the road to see if it is as fast, or close enough, as my road bike.
I have little doubt it will be a great gravel bike.
And so the debate begins...
... is this bike a quiver killer?
---
162
8 hrs sleep
1 RaceDay Ready Circuit
20 minutes recovery
60 minutes reading + Journaling
103
Strava
HOW I LOST 6 LBS IN 2 A DAYS
C'MON, can you really lose 6 lbs in two days, without starving yourself or dying of thirst? There's no way that's possible, is it? Well...
... here's how I did it.
First, I fell completely off the wagon over the weekend.
Carboloaded after my big ride Saturday.
Did nothing on Sunday.
Woke up at 166.2,
Monday.
That's the easy part.
I mean it took some work to get off the couch and find the chips and cookies on Sunday,
but not much.
The hard part wasn't...
- eating more protein
- shunning pointless carbs
- or, being properly hydrated
It also wasn't...
- getting plenty of sleep
- hitting the weights
- or, riding the bike
... that was all easy,
and how I should be living anyway.
What was hard was...
- finding time for a 2 hour spin on Monday
- throwing down for 3+ hours Tuesday morning
- and then, lining up for an MTB race Tuesday evening
... all of which would be a joy on an individual basis.
But destroyed me half a lap into the MTB race.
If I had to boil it all down to a formula, it would be...
- eat real food
- do 2 a day from time to time
... for a quick jumpstart.
---
160.5
8 hrs sleep
1 RaceDay Ready Circuit
20 minutes recovery
60 minutes reading + Journaling
104
Strava
IT'S GENIUS!
ONE OF MY FRENEMIES invited me to lunch. He wanted to download all I know about the Tahoe 100 MTB Race. We're really good friends...
... unless we are shoulder to shoulder insight of the finish line.
Then, enemies.
It coulda been way worse than just giving some insights.
I thought he said Crusher, not Tahoe,
which I signed up for yesterday.
Phew, I wouldn't be faced with the hard choice of giving really bad advice or coaching him on how to throttle me.
How
the heck
could I divulge my hard-earned knowledge?
I've done Tahoe 4 times and more recently vs his once 12 years ago.
So, obviously...
... I'm a genius.
And, there's the nugget of truth.
When we do things a lot, we actually do possess a certain level of genius that would otherwise be unavailable to us.
And we discount it all the time, because it seems obvious and easy.
Here's an example.
When I set out to make the first RaceDay Bags™, all we had on the factory floor for the interior pockets was yellow nylon.
At first I thought Yuck!
Then I realized it was a genius idea because the yellow background makes it so easy to find everything.
If I wasn't already making bags, if I hadn't already struggled to find my HR monitor on the black background of my old bag...
... I never would have made the choice to always have yellow on our pockets.
What's your genius?
---
163.2
7.5 hrs sleep
PullUps and PushUps
20 minutes recovery
60 minutes reading + Journaling
104
Strava
IT'S TIME TO PLACE YOUR BETS
LAY TUR DAY FRANZ starts in 5 more days. All signs indicate it's gonna be a doozie. Nothing is normal about this one...
... so let's make some predictions.
It would be easy to say...
- Tadej in Yellow
- Jasper in Green
- Matteo (Jorgenson the 'Merican) in White
- Carapaz in Polka Dots
... and most logical as well.
If those were already taken...
- Jonas in Yellow
- Mads in Green
- Ayuso in White
- Yates (either one) in Polka Dots
If the underdogs had a chance...
- Remco in Yellow
- Cav' in Green
- Del Toro in White
- Pidcock in Polka Dots
If miracles occurred...
- Matteo Jorgenson in Yellow
- Sean Quinn in Green
- Sean Quinn in White
- Neilson Powless in Polka Dots
It all starts on Saturday, and I can't wait...
... been on a TV diet so I can gorge for 3 weeks.
Who are you pulling for?
---
166.2 (so far from my goal)
8 hrs sleep
PullUps and PushUps
30 minutes recovery
60 minutes reading + Journaling
100
Strava
I'M NOT SURE WHAT I'VE DONE TO DESERVE THIS
MY SURFERGIRL, bless her paddling heart, is pushing me to do something. This is a new one. She's never done this before...
... am I dreaming?
Rather than rolling her eyes as I justify yet another race,
rather than explicitly saying she'll never do another bike race disguised as a vacation...
... she said this.
I think you need to do some races.
What?!
Yeah, it's true.
While I love the enthusiasm,
it's got me scratching my helmet.
Huh?
Since my accident, does she...
- know I'm afraid to race?
- think I've lost my edge?
- care how I do?
... all/none of the above?
Today really set off alarm bells.
She, if you can believe this, suggested we go to the Crusher In The Tushar.
Yep.
Return to take another crack at what was brutal day on the bike.
- 69 miles
- 10,000' of climbing
Th last time I did it the heat (110 degrees) got the best of me.
Massive battle with cramps.
Barely able to finish.
I have to admit, it is a heinous course with potential infernal heat and would be good training at the least...
... revenge at the best.
My motivation,
prep for A race.
Hers,
I'm too chicken to ask.
---
164.2
8ish hrs sleep
No Strength Work
30 minutes recovery
180 minutes reading + Journaling
103
Strava
SHE'S GOT LEGS!
HONESTLY, I COULDN'T BELIEVE IT. I knew she was fast, being a National Champ and all. I knew I was slow, being, well, being me. But,...
... this was ridiculous.
What was happening????
Once summer hits f'reals 'round here, the cooler coast ride starts to draw the hitters.
The Hulk pinned it right from the start...
... the boys (n girls) we're back in town!
After carving through the roundabout and charging the rollers we caught a light.
Alf looked at me and said...
... Talk to me Goose!
I'm
hu uh hu uh hu uh hu
here.
It hurt so bad,
no words.
Meanwhile, Kody The Kid reminded us...
... the hardest 3 minutes you'll ever ride is coming up.
I hadn't posted a decent time on it in a year,
been getting shelled for months.
Could I make it?
PC made it with all the boys, well most of the boys, all the fast ones.
I could only watch as the lactic ground my cadence to a thud.
How the heck did she do that?
After chasing hard for 5 more minutes I caught a lucky break.
They hit a light.
I asked her handsome, nice, and barely sweating husband...
... Did PC make the whole thing with you?
(There's a short cut, and she looked like she'd just left the spa - fresh as can be.)
Yeah, she's on her e-bike.
Ahhhhh....
To be fair, she's dropped me there plenty of times, but not as easily and gracefully as today.
What was extra cool, was drilling it down the canyon, all strung out on her wheel.
All in all, today was an awesome adventure.
Great to be back again, and on the worst 3 minute climb in the county...
... the ol' diesel managed to crack 3 minutes.
I'll take it.
---
As far as training for the A race goes, this is a really good route. Finishes, after the group ride, on a hellacious hill, and takes me about 4.5 hours to get there. About the same amount of time I'm figuring Gravel Nats will take.
I did better on my calorie consumption. 5 bottles, 1/hour. First 3 had 300 calories. Last 2, 200. Better, but not good enough. I was fading on the final hour, and I think more calories will fix that.
That's exactly why we set up group rides, and C races. To figure out things like nutrition.
---
164.9
8ish hrs sleep
No Strength Work
10 minutes recovery
60 minutes reading + Journaling
103
Starva
ARE YOU FITTIN' KIDDING ME?
WHY DO WE IGNORE THE BEST ADVICE? I dunno about you, but the moment I'm outted as a lover of having fun on two-wheels I get peppered with questions. They all start out slow...
... like they're testing me.
And then I get it,
every time.
What kind of bike should I get?
It's a fair question,
just it's not the right question.
They already know they want an MTB or road bike or gravel bike or triathlon bike...
... they're asking me, what brand.
My answer is always the same.
If you're not sure you're really gonna be into it, the cheapest thing you can find on Facebook marketplace.
If you're totally gung ho, whatever the best bike shop in your town is carrying.
They're gonna need the support of a good community.
However, that is still the wrong question.
Not the answer they need.
When I tell them what they need, they always,
and I mean freakin' always,
nod their heads.
Oh, yeah, that makes sense.
Proceed to not take my advice,
and too often wind up with the wrong bike.
So, What kind of bike you get?...
... The one an expert bike fitter recommends.
People fork out real money,
on really bad bikes for them.
Don't be pennywise...
... be fit smart!
---
Have you checked out our travel bags?
https://pedalindustries.com/collections/all-travel-bags
---
164.7
7 hrs sleep
PullUps and PushUps
20 minutes recovery
120 minutes reading + Journaling
98
A THREE PLUG RIDE
IF YOU HAD A CHANCE to ride with your top training pal from 10 years ago, would you? Make it happen? Do whatever it takes?...
... let nothing get in the way?
This pal, retired from the sport.
The horror!
But, every now and again, I can coax him back on his bike and we spend some good time catching up...
... the wonderful two-wheeled way.
We rolled from his place,
through some dirt,
to a bike trail.
I promptly managed to get a fish hook in my tire.
Stopped,
pulled it out.
The magic of tubeless,
it sealed.
Not 90 seconds later I hit a perfectly place piece of gravel,
and punctured the tire.
Ugh!
Big hole.
Put in a plug,
aired it up,
no luck.
Put in another plug,
aired it up,
no go.
I'm outta air at this point,
but I must have taught him well because he's prepared.
Put in a third plug,
air it up...
... we're off, and riding.
There was no way we weren't doing this ride...
... now if I can just lure him back into riding regularly.
I miss hanging out with my oldest, son.
---
164.7
8 hrs sleep
1 Rip On RaceDay Circuit + extra squats
20 minutes recovery
90 minutes reading + Journaling
99
DERAILLED?
GRABBED THE MTB FOR DRTY WDNSDY. It'd been a few weeks. The chain started skipping around, and when I shifted down to get over the final steep little pitch...
... it jumped into the spokes.
Did it save my life?
Maybe.
I instantly came to a stop, panicked I'd permanently wedged it between the spokes and the cassette.
A second later, I noticed...
... a beautiful diamond back rattle snake sunbathing about 3' away from me.
Had I been going a lot faster,
had the drivetrain been functioning properly,
there's a good chance one of us would have been hurt.
Derailleur is a weird word.
It's French.
Before I got all hoitytoity roadie, I called it the shifter.
It shifts the gears, or derails the chain from one cog to the next.
Today, mine malfunctioned and derailled my ride...
... shifted my plans.
Which goes to prove not all derailments ruin the day...
... sometimes we just gotta take a breath and find the good in the situation.
---
164.9
8 hrs sleep
1 Rip On RaceDay Circuit + extra squats
20 minutes recovery
90 minutes reading + Journaling
101
CALENDERING
WHEN PLANNING OUT THE TRAINING, it's super helpful to have a large wall calendar. Smaller calendars are okay, too. For sure, avoid my go to form...
... the ever lame, in my head.
That's just plain...
- easy
- lazy
- dumb
... otherwise known as...
- winging it
- hoping
- unpro
... not us.
First, put in the milestones...
- Family vacations and events
- Work trips and commitments
... then, add in the A events.
Now, we can look at when...
- we can do the big training blocks
- it makes the most sense to have a rest week
- and a few B and C events that would be great prep
... that's the truly big picture.
The best way to visualize and predict the future.
---
We still have a few of these, and I'm blowing them out for $15, with free shipping.
---
164.7
7 hrs sleep
PullUps and PushUps
10 minutes recovery
30 minutes reading + Journaling
100
