WHOSE WATTS ARE THOSE?

ON MY WAY HOME from the local ride of destruction, I was thinking about the amount of watts the fellows were putting out and how destroyed I felt...

... how could I quantify that?

I know my numbers,
I don't know theirs.

I know how I felt,
I don't know how they felt.

Back in the day...

... I'd visualize my head on my favorite pro's body.

Crushing all comers...

• What would be be like to put out Pojacar power and escape tens of miles from the finish?
• How about a Cav-like explosion sprinting for the line?
• Or, the surge and surf stomping of the bunch by the great Sagan?

... like a boss.

Playing that game of imaging what would Pogi or Cav or Peto do is...

... a great way to take on the unconquerable challenge,
and kinda sorta maybe put out some inspired watts of our own.

View Details

I HEARD THE BELLS

RIDING ALONE IN THE FOREST can be dangerous.  The low hanging branches, hidden roots and rocks, and...

... the occasional wild animal.

Not the bunnies,
squirrels
or deer.

No danger there.

I'm talkin'...

• bear
• moose
• cougars

... the big, mean and hungry ones.

So, we blissfully mount bells on are bikes.

Which reminds me of the great Ray Bradbury's book, Something Wicked Comes This Way.

One of the characters, Mr. Dark, is confronted with the carol I Heard The Bells On Christmas Day.

My favorite verse:

God is not dead nor doth He sleep;
  The Wrong shall fail,
  The Right prevail,
With peace on earth, good-will to men.

Ain't nothing like a peaceful ride through the forest.

---

162.7 lbs 
8ish hrs sleep (9:45 pm-5:45am)
PullUps PushUps
10 minutes recovery
60 minutes reading + Journaling  

https://www.strava.com/athletes/10248

THE ELVES ARE DONE

WELL, I'M TUCKERED.  The machines are tuckered.  The many hands that make the magic happen are worn and achy.  We're shuttin' 'er down for a couple of days...

... even elves gotta have an off season.

But, here's the dill.

The things we really want...

• speed
• power
• time

... we can't purchase.

The things we can purchase...

• equipment
• apparel
• trips

... we'd be embarrassed to task to a loved one.

We gotta be our own elves.

So, pretend your tapped on the cash...

... how are you going to get more speed, power, time?

Imagine it's spring time,
you're toeing the line...

• fit
• taught
• relaxed

... what's it gonna take?

Write it down,
wrap it up.

Give yourself a real gift.

Better yet,
give it to a friend or family member.

---

162.7 lbs 
8ish hrs sleep (9:45 pm-5:45am)
PullUps PushUps
10 minutes recovery
60 minutes reading + Journaling  

https://www.strava.com/athletes/10248

HE'S MAKING HIS LIST

THE POWER OF A CHECK LIST is awesome.  Not ticking the boxes, for that quick hit of dopamine, there is something even better than...

... getting it done.

Which is the point.

For me, the real power is in the creation of a list.

Exploring and considering...

• each and every angle
• what is needed
• what is fluff

... and building an empowering list.

It's harder than it looks.

But, done correctly...

... discipline is replaced with love and urgency.

Checking the box is dessert...

... one we can enjoy each and every day.

---

That pic is literally a page from the RaceDay Ready Journal.

https://pedalindustries.com/collections/books-n-such/products/raceday-ready-100-day-journal

---

163.1 lbs 
9ish hrs sleep (9:45 pm-7:20am)
PullUps PushUps Squats
10 minutes recovery
120 minutes reading + Journaling  

https://www.strava.com/athletes/10248

THE WATTS WILL COME

ROLLED OUT WITH A DEVILISH PLAN for myself.  After 3 months of goofin' around, it was time to warm up the glow plugs on the Ol' Diesel.  Nothing like...

... tickling zone 5 with the ticker.

Here's how weak I am.

Never in a millionkazillion years could I will myself push over 175 bpm...

• not for fun
• not for a coach
• not doing intervals

... I need to set up something stupid.

Like mashing the mammoth 50mm MTB tires,
with 20 lbs of pressure,
on the gravel bike...

... out to the local throwdown.

It was 25 minutes of pure, paved ecstasy.

Sandwiched in between 90 minutes of dirt, before and after.

Not much.
But, a start.

Time to begin upping the saddle time, 
and sprinkling in a dash of intensity.

No need to hurry,
just stay consistent.

Keep doing the strength stuff.

If you build it...

... the watts will come.

---

163.9 lbs 
7ish hrs sleep (10:30pm-5:30am)
PullUps PushUps
10 minutes recovery
30 minutes reading + Journaling  

https://www.strava.com/athletes/10248

OUR BEAST OF BURDEN

A FRIEND WAS GOING ON AN ON about how his brother had totally failed.  The brother had committed to take his lifestyle to the next level.  It wasn't going to be enough to get by...

... he wanted to live at the highest levels possible.

Did he make it?

You be the judge.

From where I was sitting, the brother truly had committed.  

The results were easy to see...

• health firing
• family thriving
• business providing
• relationship with God and man aligned

... what more is there?

The friend could only see the missteps and shortcomings of his brother.

I think the point of putting ourselves out there, is to...

• be an example
• be held accountable
• show how we deal with failure

... and hopefully inspire others along the way.

Haters think it is an I'm better than you thing instead of the more simple...

... I'm doing my best, and appreciate your encouragement.

Truth is, commitment...

... is our beast of burden.

---

Every day builds on the next...

... this hat is a good reminder.

Ships FREE, order by 12.24

---

163.9 lbs 
8ish hrs sleep (10:30pm-6:30am)
PullUps PushUps Squats n Such
10 minutes recovery
120 minutes reading + Journaling  

https://www.strava.com/athletes/10248

DESCEND LIKE A PRO

MY FRIEND MIKE has gotten the bug.  Not wanting to deal with cars the went the dirt route, in the form of an MTB.  He loves it, but...

... is legitimately concerned with crashing.

Legitimate in the form of...

... what we think about we bring about.

Fancying myself as somewhat of an expert,
I gave him this advice...

1. Firm grip on the bars
2. Arms looseygoosey
3. Eyes/head up

... plus, have fun, confidence will follow.

The thing is,
we can apply that advice to literally anything.

Raising kids...

1. Firm grip on getting them pointed in the right direction
2. Arms ready to guide if needed or asked for
3. Eyes/head monitoring their surroundings

Business/work...

1. Firm grip on goals/objectives
2. Loose on the how it gets done
3. Eyes/head focused on where we're headed

Our next race...

1. Get registered
2. Plan the training
3. Visualize the finish line

Come to think about it,
I wrote a book about that.

https://pedalindustries.com/products/the-way-of-the-r-a-c-e-r

---

166 lbs 
8ish hrs sleep (10:30pm-6:30am)
PullUps PushUps
10 minutes recovery
90 minutes reading + Journaling  

https://www.strava.com/athletes/10248

WHEN IS THE BEST TIME OF DAY TO RIDE?

WHEN IS THE BEST TIME OF DAY TO RIDE?  There are a million factors.  At least we aren't too weather dependent, and we have the great outdoors as our playground.  Compared to other activities...

... we got options.

My favorite is late morning... 

• warmer
• sunshine
• break up the work day

... it's almost always alone.

Which is fine, but it can be risky...

... out in the wild.

Take today.

I didn't line up the turn up quite right,
took a stick to the face,
nearly in the eye!

Coulda been way worse.
Way.

Dusted myself off and rode on
decided to chill on the lovely 
middle of nowhere
lawn chairs.

And count my lucky stars.

Which reminds me of the wonderful Christmas movie, The Shining...

... all workout and no reflection makes Jack a dull boy.

A good break in the action,
keeps us sharp.

---

164.9 lbs 
8ish hrs sleep (10:30pm-6:30am)
PullUps PushUps Squats & stuff
10 minutes recovery
90 minutes reading + Journaling  

https://www.strava.com/athletes/10248

WHEN YOU CAN'T DO WHAT YOU'VE ALWAYS DONE

WE THINK WE'LL ALWAYS BE ABLE TO DO WHAT WE LOVE.  I remember specifically thinking after one particularly surprising race result...

... I could do this forever.

How does the saying go?

If you want to make God laugh, tell him about your plans.

He must have been dying on Monday.

There I was...

• in a beautiful part of the country
• hero dirt from the recent rain
• expansive, gorgeous views

... and I was battling double-vision.

For whatever reason, I took a huge step backwards in my recovery from my brain injury.

I couldn't dive bomb the downhills.

I couldn't do what I've always done.

Did it suck?
Yeah, totally.

Did I quit?
Not even.

I slowed down, and did what I could do.

Which turned out to be an echo from an elderly spiritual leader who was assessing his final year or two of life, who said those exact words.

Doing what he could do.

Am I freaked out?
Not yet.

First off, I called my friend Rick the behavioral ophthalmologist (think PT for you eyes).  

We talked about how I'd laid off doing the exercises he'd given me when I was first injured.

In fact, I did the most basic one right away, because I only have the most basic tool on me, and almost immediately noticed an improvement.

Next, I called my surgeon's office.  The NP called me back and suggested I go on a steroid for 5 days to ease any post-surgery swelling that can occur, even months later.

Tomorrow, I'll get back to the more vigorous eye exercises.

Doing what I can do, and hopefully...

... back to what I've always done.

re: IS IT WORTH THE SACRIFICE?

Dear Ol' Diesel,

I'm still trying to figure it out Todd.  I check in on one thing for a few years and then I'll switch gears, etc.  

2025 I've got no endurance plans...biggest focus is strength training 5/6 days per week.

Is this lack of dedication?

Is this why i never quite seem to get my goals?

Is it enough that I attempt which is more than 99.9999% of folks can say?

I dunno man, still in search of answers.  But I will tell you my want for endurance is absent.

I don't want to get up early for a ride

I don't want to get up early for a run

Heck I don't really want to do any of those things right now.

I do want to spend a little extra time with the better half

I do want to slow down a moment and enjoy or take in this new reality of empty nesters...

Does this make me lazy?  I worry I'm losing my edge.

Thank you for always sharing your thoughts,

I Just Wanna Be Strong In LA.

---

Dear I Just Wanna Be Strong In LA,

Haha… no, you are doing great.  Take a break.  Spend time with your wife.  We love our kids, and we love being emptynesters.  Super fun, lots of flexibility. 

I’d say this, don’t train unless it sounds fun.

We are on a quick trip up the coast.  Just the two of us.  Rode with Susie until she was ready to rest, then rode a bit on my own.  No hurry, no rush, no care to do X work out. 

Now, I’m in the hotel room catching up and she is in the Jacuzzi.

Life is short, wives are more important than miles… and besides, they like us with a little muscle.

IMHO, you're on the right track.

Love ya!

The Ol' Diesel

---

166.8 lbs (not really sure, on a trip)
9ish hrs sleep 830pm-5:30am)
Push Ups
0 minutes recovery
60 minutes reading + Journaling  

https://www.strava.com/athletes/10248

IS IT WORTH THE SACRIFICE?

WHY DO SOME OF US stick with the endurance thing year after year after year and others check in for a season or two then check out...

... never to return?

There is something unseen happening.

I think I know what it is.

Sacrifice.

For better or worse...

• could be skipping a new car for a better bike
• an hour later out at night for an early run
• a quick swim instead of a tv binge

... we've sacrificed something.

That sacrifice produces the faith necessary to really go for it,
go for that insane physical goal we've set.

It gives us hope.

And, we love that...

... in everything we do.

---

Thrill a Runner or Triathlete in your life with a RaceDay Bag just for their sport.

Use this promo code: TRIRUN

To save 20% on ISD Running and Triathlon sport specific bags - code expires Monday, 12.26.24

---

166.8 lbs (too much recovery fuel?)
8ish hrs sleep 10pm-6:04am)
Push Ups
0 minutes recovery
30 minutes reading + Journaling  

GETTING HIGH

NEARLY 6000' IN 32 MILES represents a good amount of climbing.  Mostly straight up or straight down, on dirt.  At about the 2 hour mark...

... I hit the highest point.

A few miles prior, a thought occurred to me.

If something bad happens, 
I'm a long, long, long way from help.

The tires are new,
sealant fresh,
new chain,
cassette.

And, I was feeling pretty good...

... check, check, check and more checks.

Carry on,
enjoy the views,
and lack of humanity.

A bobcat appeared on the trail about 20 yards ahead of me,
it made a quick u-turn and loped along as I closed in,
before lunging over the side into the brush.

The red-tailed hawk surfed the gusty ridge,
searching for pray.

Chipmunks sprinted up and down the ancient pines.

Nature really does rock my world.

This mountain range is about a 35 minute drive from home.

I used to live closer,
and spent almost every Saturday up there, alone.

Looks like I've started the new year's resolution to adventure something new or different at least once a quarter...

... resolutions are kinda dumb.

Why wait?

As the great Yoda said...

... Do, or do not.

---

Thrill a Runner or Triathlete in your life with a RaceDay Bag just for their sport.

Use this promo code: TRIRUN

To save 20% on ISD Running and Triathlon sport specific bags - code expires Monday, 12.26.24

---

164.7 lbs
7ish hrs sleep 10pm-5am)
PullUps Push Ups
0 minutes recovery
90 minutes reading + Journaling  

I CHOSE THIS?!

THE BROCHURE PROMISED A CHALLENGING EXPERIENCE, everything would be tested.  Yeah, all the mind, body, spirt stuff. Plus...

... every ounce of perseverence.

I salivated.

Months of prep were stacked,
when the date came,
I was ready...

... I thought.

But, then shift got real.

Way harder than I expected.

The sections with the group were hard,
we encouraged each other.

When it got really difficult,
nature split us up.

The loneliness was brutal.

I knew, hoped, we'd regroup when the elements eased.

Work together.
Get 'er done.

Crazy as it sounds,
getting towards the end,
I thought I'd gladly do it again.

Winning didn't matter,
completing the mission did...

... and, yeah, those hands were gonna be raised regardless of place.

Crossing the finish line,
to my surprise and delight...

... was my dad,
my creator.

---

Thrill a Runner or Triathlete in your life with a RaceDay Bag just for their sport.

Use this promo code: TRIRUN

To save 20% on ISD Running and Triathlon sport specific bags.

---

163.6 lbs
8ish hrs sleep (9:45pm-6:27am)
PullUps Push Ups
10 minutes recovery
90 minutes reading + Journaling  

https://www.strava.com/athletes/10248

THE BEST ON BIKE WORKOUT EVER?

THERE ARE A LOT WAYS to get stronger and off the bike.  Routines, fads, and trends come and go.  For my money...

... nothing beats a singlespeed mountain bike.

I built one up because it was fashionable.

Little did I know how addicting the workout would be,
how much I would love riding it.

It was like battling a bipolar bull...

• docile spinning along the flats
• UFC cage fighting any time it got steep

... and it worked perfectly.

At the time, cycling had been quarantined to a few days during the week because weekends were family time in the desert riding motorcycles.

My spin stayed smooth due to the fixed gear range - it wasn't a fixed gear, I could coast.

In order to get up the constantly changing elevations...

• legs
• arms
• lats
• back

... were all recruited and magnificently engaged.

No need for weights or any kind of resistance training.

It was basically going from one interval to the next, with luxurious spinning in between.

As I'm writing this, I'm thinking of the ol' Trek hardtail.

Dusty.
In the garage.

Maybe it's time to spend the least dollars possible and...

... make strength training fun and sexy again.

---

164 lbs
8ish hrs sleep (10pm-6:20am)
PullUps Push Ups Squats & Stuff
10 minutes recovery
90 minutes reading + Journaling  

https://www.strava.com/athletes/10248

ARE YOU BORING YOURSELF?

IS NEXT YEAR GONNA BE BETTER THAN THIS YEAR?  It'll be different, for sure.  Better is subjective, only you can determine...

... if it will be a year to remember.

We need new...

• locations
• friends
• events
• skills

... experiences that will change us.

Memorable,
forever.

As I start to fill in my calendar for next year,
it's tempting to play small,
safe...

... instead I do this.

First, I have to have one giant, unreasonable physical goal each year. (spiritual, mental, and social, too).

2024 it was Gravel Nats.

Next year (2025) hasn't crystalized yet, but it will.

Second, I think it's imperative to try a new event once a quarter.

Right now, it's looking like...

• March BWR AZ
• April Highlands Gravel (UCI)
• June BWR MT 
• 4th Qtr is TBD

... it doesn't have to be fancy, could just be a weekend adventure someplace new.

Third, master something new, and have a plan to track progress.

For 2025, that is going to be bicycle mechanicing. 

By the end of the year, I want to be able to do everything at a level that I could bail myself out if I was nowhere near a competent mechanic.

I'll be adding milestones to the calendar for that, and purchasing the proper tools.

There lots of other stuff on the calendar...

• date nights
• family activities
• work objectives
• service projects

... gotta make it all work cohesively.

Back in 2020 I set about getting out to the Cactus Cup for the first time.

I met a bunch of cool people, and made new friends.
Rode some fantastic and unusual terrain.
Found an outstanding Italian joint.

Cactus Cup stays in the rotation...

... I never would have found it if I hadn't ventured out.

They're having the 12 Days of Giveaways starting 12.12...

... I hope you'll win this bag, and join me out there.

---

Side note: 

• I'm planning to do BWR AZ and stay the week in the desert for Cactus Cup the following weekend.  If ya get out there for either one, let's meet up for sure.
• I'm also planning BWR UT, in May, and heading to Fruita/Moab the days following for some epic MTB.  Lemme know if you're interested in joining.

---

164.9 lbs
8ish hrs sleep (9:55pm-5:55am)
PullUps Push Ups Squats & Stuff
10 minutes recovery
60 minutes reading + Journaling  

https://www.strava.com/athletes/10248

THE THUNDER

LOOKING FOR SOME BACKGROUND VIBES, I loaded up a Goettl Media raw file of BWR Arizona 2024.  It was supposed to be my first A race of last year, but..

... life had other plans.

It's never too early to start doing recon.

I like Joe's videos because...

• the POV is always really good
• his comments teach a lot
• he's super respectful

.... in other words, he's a good dude.

Turning away from the big screen to get some work done it struck me how much...

... a race at speed sounds like thunder.

Especially the gravel sections.

I got so electrified, 
I ditched the project,
and dug into examining the terrain.

Joe raced the long version, the Waffle.
I'll most likely do the shorter Wafer.

From the looks of it,
I think this terrain will call for the Race King 2.0s...

• lots of sand
• some rocks
• whoops

... means it's gonna be a hoot.

Can't wait for my next thunder storm.

---

164.7 lbs
7ish hrs sleep (9:55pm-5am)
PullUps Push Ups
0 minutes recovery
30 minutes reading + Journaling  

https://www.strava.com/athletes/10248

EASY DAYS AND HARD DAYS ALWAYS

I WAS LISTENING TO A PODCAST with the superfamous coach of an ultrafamous racer, and the host, trying to dumb it down for us dummies, asked...

... What's the one piece of advice you'd give an amateur racer?

He had me on bearings and spokes.

Train easier.

What do you mean?

I mean most amateurs are doing too much.

Isn't that the way to get better?

No.  I mean Yes, but no.

Explain.

If an athlete is training too hard all the time, and by too hard I don't mean to exhaustion, but, at a level that will not allow them recover, really recover, then they can't...

... go really hard, and get the big gains.

I thought about that today as...

• miles rolled by
• watts low
• h.r. lower

... my mind open and free.

That advice is easy to understand, hard to thoroughly absorb.

It feels wasteful.
Useless.

And so we ignore it,
to our detriment.

Being that it's a Monday, I tweaked the great Karen Carpenter's song...

... Easy days and hard days always get me fit.

This works for work, too.

There are days I'm resting, prepping, organizing...

... and days I'm slaying it with back to back to back appointments.

---

165.8 lbs
8ish hrs sleep (9:55pm-6:20am)
PullUps Push Ups & Stuff
10 minutes recovery
90 minutes reading + Journaling  

https://www.strava.com/athletes/10248

COASTING IN

AS WE WIND DOWN THE YEAR, few of us are racing.  Personally, having backed down the miles I'm feeling really fresh and spunky, which reminds me about...

... what I love about tapering.

Sure, there's the reduced miles and training and all the good feelings that come with that, but there's something else and if we're doing it right...

... is a huge benefit.

Because all the fatigue is leaving our bodies we not only start to feel really good, we have time to reflect on how we got here...

... all the work we've put in.

The result is where once we were tired, questioning out motivations and our capabilities....

... now we are confident.

Confidence is key to...

... ripping on raceday.

===

Now it's time to party!!

I wish I'd come up for this idea of this collection in time for New Year's... 

... but, Hey! let's party like it's twenty twenty-five!

Here's the deal... 

... order by 12.9, save 25%.

Use code PARTY25.

Most likely ships just after the New Year, if we can get it out early, we will.

https://pedalindustries.com/collections/pedal-party-collection

---

164.5 lbs
8ish hrs sleep (9:45pm-5:30am)
No Strength Work
0 minutes recovery
60 minutes reading + Journaling  

https://www.strava.com/athletes/10248

DRIVIN' THAT TRAIN

THE PROBLEM WITH CORROSION isn't the corrosiveness itself.  That's bad, for sure.  But, I find the real problem is...

... it comes on so slowly.

Then, catastrophic failure.

Because I've been neglecting my trusty MTB all year, well, basically for two all years... 

... I was caught out, bad.

"All of the sudden", 
my shifting was shift.

It wasn't really sudden.

For months the shifting had been off, but...

... just good enough to put away and forget about.

It had reached the point of no return.

Irreparable damage had been done.

Rather than simply replacing the chain in a timely manner,
an easy home repair,
at little cost...

... I had to get a divorce,
and a hot, new, young,
complete drivetrain.

Costly.

It's just a drivetrain,
not something that really matters...

... those things deserve immediate, constant loving maintenance.

===

Now it's time to party!!

I wish I'd come up for this idea of this collection in time for New Year's... 

... but, Hey! let's party like it's twenty twenty-five!

Here's the deal... 

... order by 12.9, save 25%.

Use code PARTY25.

Most likely ships just after the New Year, if we can get it out early, we will.

https://pedalindustries.com/collections/pedal-party-collection

---

164.5 lbs
8ish hrs sleep (9:45pm-5:30am)
No Strength Work
0 minutes recovery
60 minutes reading + Journaling  

https://www.strava.com/athletes/10248

THERE IS LITERALLY NO SCHOOL FOR THIS

WE'RE ALL OUT THERE ENDURING, and it's like we have no compass, no gps, no no map, no field manual.  There is no associates, four year, masters, or doctorate degree...

... and yet, somehow experts evolve.

Oh, there's the occasional book.

Usually so filled with jargon and graphs they are worthless, but boy...

... the authors sure look smart.

So, we rely on our...

• inner voice
• experience
• friends

... and get to work like mad scientists.

We can and do glean much from...

• watching races
• podcasts
• youtube

... then, we do our best to put it into practice on the next ride, run, swim.

Kinda makes ya wonder if...

• Jobs
• Ford
• Edison

... were just having fun, fascinated with figuring out what was possible?

---

Got a friend who's a Triathlete or Runner?

Blow their minds with a sport specific RaceDay Bag.

Use this code and save 20%: TRIRUN

• Running Bags
  
• Triathlon Bags

Good ONLY on in stock Tri and Run bags.

---

165.6 lbs
8ish hrs sleep (9:45pm-5:45am)
PullUps, PushUps, Squats
10 minutes recovery
60 minutes reading + Journaling  

https://www.strava.com/athletes/10248

THE WORST GOAL EVER

ABOUT SIX MONTHS AGO, I set two lofty goals.  One I accomplished, one I fell far short of.  What was the difference between...

... success and failure?

Both seemed outrageous at the time.

They still do.

I each case, I knew everything would have to go perfectly in order to get anywhere near what I wanted to accomplish.

The one I attained, everything did go perfectly.
I went about my business,
mission accomplished.

The one I muffed, a massive unforeseeable mountain in the road popped up.
It was such a kick in the front of my bib shorts where my legs come together,
that it was mentally and physically debilitating.

Months later, unforeseeable mountain turned to gopher mound, I'm back on track.

There's all the fancy platitudes of goals...

• goal unwritten is a hope
• goals must be believable
• goals should be realistic

... we could go on and on.

But, I'm not sure that's the point.

Really.

Having the guts to...

• set an outlandish goal
• share it with real allies, not punks who puke on our dreams
• and take massive action

... is the lifeblood of everything I do.

Failure.
Success.

They matter, but not nearly as much what occurs...

... in the process of going after personal excellence.

===

We could wait until 1.1.25 to think, start, plan...

... or, we could grab a calendar and get down to business.

https://pedalindustries.com/calendar

---

166.4 lbs
8ish hrs sleep (9:45pm-5:55am)
PullUps, PushUps, Squats
10 minutes recovery
90 minutes reading + Journaling  

https://www.strava.com/athletes/10248

DECEMBER'S FOCUS AND AN EXPERIMENT

THIS MONTH'S FOCUS ISN'T FOR BABIES.  Babies crawl, make a mess of their food, and are on a quest to get fat.  I'm not.  Are you?  I'm looking to...

... start the year on fire.

For December...

• LSD, not tripping, long slow distance
• Strength work
• Weight loss

... this is my focus.

That should have me in prime shape to hit it hard in Jan and Feb.

Two months to prep for the first races, 
BWR AZ and Cactus Cup.

For Jan and Feb, I'm planning an experiment...

• Tues/Wed back to back intensity days, with long tempo on Saturday
• Tues/Sat intensity, with zone 1/2 days in between

... for alternating weeks to build race specific fitness.

The intensity for BWR's start and dynamic surges,
the tempo for Cactus Cup's old school XC race.

Should be fun.

No,
really,
it should be fun.

Just gotta nail December to be hammering in March.

---

167.2 lbs
8ish hrs sleep (9:45pm-5:55am)
No Strength Work
10 minutes recovery
60 minutes reading + Journaling  

https://www.strava.com/athletes/10248

THE RULE OF 3

NEW AND FIRED UP, I jumped full speed into the road scene.  Since all I'd done was road race, I was one hundred million percent sure...

... I was born to race road.

While I shamelessly slobbered, the old wise man at the bike shop tried to duck.

When I stopped to breathe, he said...

... Sonny you don't know you lycra covered butt from a pothole!.

Huh?

Listen up, buttercup.

Gulp.

It takes three full years...

... to know what you're good at.

But...

But nothing, now get outta here and go to work.

He was right.

By the end of that first year, I realized I was a much better crit racer.

So, I focused on crits for the next two years.

When I found mountain biking,
I was sure I'd be a cross country racer.

Turned out,
I was a much better descender than climber.

When I finally got a gravel bike,
I was sure I'd just use it to mix up the training.

Turns out,
it's actually pretty darn fun to race gravel.

There's nothing magical about the three years...

... it's the three years of working at getting better that matters.

Oh, and before you quote the 10,000 hour rule, think on this.

There are 26,297.46 hours in 3 years, which is kinda like saying...

... if you live, eat and breathe anything for 3 years, magic happens.

Now get to work!

---

168.2 lbs
7ish hrs sleep (10pm-5am)
No Strength Work
10 minutes recovery
60 minutes reading + Journaling  

https://www.strava.com/athletes/10248

IT'S THE DATA DUMMY

I DO LOVE ME SOME DATA.  In this vast digital world, there's plenty of it to access, crunch, and geek out on.  The only question I have is...

... why? what? how? when?

It's more than what the Garwahoo is delivering.

That little screen can be divided so small the numbers become trivial, useless.

Then we can dissect it all on Starva, Training Peaks, etc.

Which brings up the question?

Do we.

And, if we do, what are we to make of it?

It is so tempting to wing it.

And, why wouldn't it be?  That's how it was done from Adam till now.

Gut feel.

But, I had some sense knocked into me today.

Realizing inventory was running low on our gloves and socks, I was about to wing it on a replenishment production run.

Wait, why not pull a report?
Takes a few seconds.
Data don't lie.

And, whadaya know...

... winging it was not the way to go.

The thing about all the Garwahoo data is there's just a heckuva lot of it.  We could...

• read a ton
• take some classes
• pester the nerd that rides

... or hire a coach, let a pro figure it out and tell us what to do.

I'm not for winging it,
and I'm not for outsourcing it...

... I'm more for figuring out what the data means.

Empowering myself.

---

167.2 lbs 
7ish hrs sleep (10:30pm-6am)
PullUps PushUps & more
10 minutes recovery
120 minutes reading + Journaling  

https://www.strava.com/athletes/10248

BECAUSE IT SUITS US

ARE RUNNERS BETTER WRITERS or are there just more runners and therefore more writers that run...

... leading to a larger talent pool?

Christopher McDougall's Born To Run is probably my favorite running book.

Inspiring.
It got me to run.
Trail running for miles.

His book, Natural Born Heroes, got me totally into strength work because...

... the heroes were so naturally strong and lethal.

Jesse Itzler is a runner.

His book Living With A Seal is hilarious, and wildly challenges our limited beliefs about what we can accomplish.

Here are a few gems from my latest find...

• The most important thing we ever learn in school is that the most important things can't be learned at school.
• With my mind elsewhere I'm able to run for a long while, keeping up a natural speed that doesn't tire me out.
• There are three reasons I failed.  Not enough training. Not enough training. And not enough training.

... from What I Think About When I Talk About Running.

For me, it's not so much the running that is compelling, but the book's ability to help me understand...

... why I love riding, and enduring.

How about you...

... got any faves?

---

166.4 lbs 
7ish hrs sleep (11pm-6:05am)
PullUps PushUps
0 minutes recovery
120 minutes reading + Journaling  

https://www.strava.com/athletes/10248

I'LL RACE YOU TO THE CORNER

AT SOME POINT, and it doesn't have to be now, but it will happen soon enough, we wake from our hibernation.  Something stirs, and in disgust with our gluttony and laziness...

... we show our puffy faces.

It happened for me today.

I thought I could postpone it a few more weeks,
but there I was meeting at the start
of a ferocious ride.

The ride down was lovely.

Seeing the fellas, charming.

Even the first little climb 
showed some promise.

It ended there.

My ballast keeping me grounded.

Basically, I made it to the first corner.

Now, I have a baseline.

And, it wasn't all bad.

I was only two seconds off my PR on that 6ish minute effort.

Things quickly went downhill after that.

Like, really fast...

... errrr, really sluggish.

On the next section I was 3 minutes off the pace.

20, TWENTY!, % slower.

I pulled the plug at that point,
proudly did the lonely ride of shame back to the van.

This Thanksgiving weekend, I am darn...

... thankful to have the desire to improve.

'Cause when desire goes,
when there's no more fire,
then what do we really have?

Gonna make to the second corner next time!

===

In between Black Friday and Cyber Monday are...

... Get your overstretched lycra in gear Saturday and Sunday.

Since some of ya pointed out the code wasn't working perfectly, I extended through Sunday.

TNX24 will save ya 20%.

That is if you're relating to my admission of bottoming out and still reading.

Which thrills the heck outta me.

---

166.4 lbs 
7ish hrs sleep (10:15pm-5:55am)
No Strength Work
0 minutes recovery
60 minutes reading + Journaling  

https://www.strava.com/athletes/10248

SATURDAY TRADITIONS

AT DINNER WITH THE FAM, I asked What was your most memorable Christmas gift?  The kids are adults now, I was curious what they'd answer.  I knew exactly what mine was...

... the moment the words left my mouth.

What surprised me however, 
was Surfergirl's answer.

My bike, it definitely wasn't new, and I didn't care.  It was freedom, we'd roam the streets of Kailua, and all to go the donut shop on Saturday mornings.

That surprised me.

Not the donuts.
Not the pre-ownedness.

I've asked myself a million times...

What did Surfergirl see in me way back when,
What does she see in me now,

... maybe she saw a kindred roamer?

Because, I was doing the exact same thing on my Stingray...

... roaming the streets and dirt lots with my pals on Saturday mornings.

Still am.

Oh, my favorite Christmas gift?

The red Schwinn Le Tour I drooled over when my mom's boyfriend took me to Fullerton bikes.  I imagined myself flying up the hills and traveling great distances...

... shocked me to see it with a bow.

Wish I'd kept it.

---

166.9 lbs 
8ish hrs sleep (10pm-6:10am)
No Strength Work
0 minutes recovery
60 minutes reading + Journaling  

https://www.strava.com/athletes/10248

THE KNOWLEDGE CHEAT CODE

MOST PEOPLE don't know this.  Some do, like the great Steve Jobs.  Meanwhile, we have this amazing cheat code... 

... for insider knowledge.

Take today's ride.

Love Watts brought his wife's best friend's husband, and let me know he's a triathlete.

Here's the beauty of riding with someone.

Because when his wife's best friend's husband told me he was brand new to the gravel scene, I thought...

... Oh boy! This cat is gonna get wrecked once we hit the dirt.

Nope.

Dude can shred.

Guess what else?

My friend's wife's best friend's husband, who had been to our town many times, had no idea how amazing the gravel riding could be here in "suburbia".

Quite canyons.
Canopied trees.
Miles of single track.

What Steve Job's knew is if he went on a long walk with someone he could really get to know them.

It's the same with us.

While humanity zips around in cars...

... we go for ride, run or swim and get to know humans
and the places they live.

===

Black Friday.

I see all the unbelievable sales and savings, and sometimes I wonder..

• is it something a company does when the import gear made with slave labor in China?
• are my competitors that desperate?
• if it's such a great strategy, why don't the greatest brands like Apple, Cervelo, Tesla, Belgian Waffle Ride, Luis Vuitton, Kask, Tiffany, do it?

... seems like a good way to cheapen, destroy a brand.

But, what if it's a way to reward the loyal, cult following we have developed..

... for example my friend's wife's best friend's husband has three of our RaceDay bags.

How cool is that?

So, here's the deal.

Since you passed the test,
since you know me.

Use this code, TNX24, to save 20%.

It is only good through the 29th of November 2024.

Yes, I know it's not a mind blowing discount, but you know...

... we make our bags and apparel right here in the USA.

Quality.

===

166.9 lbs 
8ish hrs sleep (10pm-555am)
No Strength Work
10 minutes recovery
30 minutes reading + Journaling  

https://www.strava.com/athletes/10248

THIS IS SO OVER THE TOP

DO SOMETHING ENOUGH TIMES and we start to pick up on the littlest things.  Trust me, I've done this twisty country road decent at least 1000 times, when it comes to going fast...

... the littlest things matter.

On Tuesday, I hit 46.2 mph.

Not bad.
Not my best.

The PR is 50.2 mph.

A few of the little things...

√  Aero helmet
√  Tight tuck
√  Winter blubber
√ Fast wheels

... I had most of it right for top speed.

But, there was one massive ingredient.

It's not enough to make it to the top...

... gotta be sprinting past the goal to reach escape velocity.

===

166 lbs 
8ish hrs sleep (930-530am)
PullUps PushUps
10 minutes recovery
60 minutes reading + Journaling  

https://www.strava.com/athletes/10248

SLOWVEMBER, DEEPSLUMBER AND JAMUARY

IT'S MORE THAN OKAY TO CELEBRATE the holidays. In fact, it's mandatory.  Will we sneak out for a turkey trot or social ride?  Heckyes!  Will we pile on the food?...

... it'd be a shame not to.

Nothing better than the 3 F's...

• Food
• Family
• Friends

... for our slow-thudding hearts.

Bring on Deepslumber...

• More parties
• more events
• less time

... soak it up.

Jamuary will soon be to the rescue.

It's so dang easy to get carried away and spend the entire first quarter trying to...

... undo what we done did.

Honest question,
asking for a friend...

... you planning to wake up on 1.1.25 ready to jam?

===

166.4 lbs 
7ish hrs sleep (9:30-5am)
No strength work
10 minutes recovery
30 minutes reading + Journaling  

https://www.strava.com/athletes/10248

A PAIR OF 45s MADE ME OPEN MY EYES!

LEAVE IT TO HOLLIES to set things right. I'm not sure when it heppened, but it's pretty dawgawn clear my sprint is dead and...

... we gotta do some resurrectin'.

A veil of dust and yuck has been yanked open.

I couldn't put my finger on it,
but on today's MTB ride I could sense it.

Something I love, is missing.

The shackles of endurance were weighing me down...

... the chains getting longer and heavier.

I used to love to sprint...

... not the fastest, but cagey and wiley.

That was it.

Somehow, the singular focus on long endurance races had killed the speeding spirit...

• That fire.
• The angst.
• Thunder and lightning

... slumbered like a middle-earth Tolkien forest.

Doing the dishes an old tune came into my mind...

... What's the name of that?

Next thing I know, Long Tall Woman...

... is cranked up to 11.

Dishes, instantly done..

I'm jamming, alternating between...

• Squats
• PullUps
• PushUps
• Bent Rows, BENT ROWS!!!

... reactivating those muskulls.

Can't freakin' wait to get on my bike, and sprint!

===

166.7 lbs (starting to wonder if my scale is stuck)
8ish hrs sleep (10:15-6:30am)
PullUps PushUps Squats Rows
10 minutes recovery
120 minutes reading + Journaling  

https://www.strava.com/athletes/10248

PUTTING A RACING SUPERPOWER TO GOOD USE

RACE LONG ENOUGH, and you can eye a competitor and know, pretty quickly, if they are suffering.  And, if we're feeling good...

... this is when we pounce to distance ourselves.

But, should we,
always?

Some of the tells are...

• heavy breathing
• sloppy form
• hanging on

... they are mostly easy to note.

Though there can be fakery...

... for the worse and the better.

But, what about out of competition?

Can we use this highly-honed superpower for good...

... when neighbors, friends and family are struggling?

Even faking All is well.

Rather than pounce...

... can we embrace and lift up?

===

166.7 lbs (starting to wonder if my scale is stuck)
8ish hrs sleep (10-6:30am)
No Strength Work
10 minutes recovery
120 minutes reading + Journaling  

https://www.strava.com/athletes/10248

THE SEXIEST HELMET HACK EVER?

IT'S NOT OFTEN someone eyes us over and says we look sexy all kitted up.  Maybe that's why it worked this time, 'cause there I was with my helmet on, and she said...

... you look sexy!

It never would have happened if I wasn't...

... on my way to my new sexy helmet hack.

When I get home...

• I put away the bike
• stow the shoes and glasses
• strip and head to the shower

... head into the house.

So there I was...

... buck naked.

Helmet on my head.

Normally, this would merit a head shake.

Another silly idea.

Here me out.

Step into the shower post ride and pop out...

... helmet and body, fresh as can be.

=== 

Do you think it has anything to do with penning in Date Night on the RaceDay Calendar?

Right now, the miracle working deal includes...

• the Calendar
• the Annual Plan Masterclass
• plus, one month of the Be True & Rip Alliance

... a magical way to rule the year.

https://pedalindustries.com/pages/giant-raceday-calendar-2025-bundle

===

166.7 lbs 
8ish hrs sleep (10-5:50am)
No Strength Work
10 minutes recovery
30 minutes reading + Journaling  

https://www.strava.com/athletes/10248

HOW TO SOLVE PROBLEMS

SOME PROBLEMS ARE HARDER than others to solve.  It can be frustrating when the answers just aren't coming.  This is... 

... how I solve my problems.

It's a question of time, right?

The truly unsolvable problems need marinating...

• clearly identify what needs to be solved
• set aside time
• get outside

... during a very lazy ride, run or swim.

The only goal is to solve the problem.

A stop for a pastry and drink is often required...

... I carry a journal and a pen to help me flush out ideas.

The best problems take require more...

• miles
• creativity
• "fuel" stops

... 3 or 4 or a lot more sessions.

Just today I was trying to figure out what to focus on...

• goals
• events
• milestones

... for next year.

Went for a ride,
had a brainstorm,
came home to the Giant calendar.

And they think we ride just for fun and fitness!

===

Right now, the Giant calendar includes...

• the Calendar
• the Annual Plan Masterclass
• plus, one month of the Be True & Rip Alliance

... a magical way to bring on the year.

https://pedalindustries.com/pages/giant-raceday-calendar-2025-bundle

===

166.7 lbs 
8ish hrs sleep (9:45-6:30am)
PullUps, PushUps
10 minutes recovery
120 minutes reading + Journaling  

https://www.strava.com/athletes/10248

WHY I LOVE COACH PRIME

THERE ARE A LOT OF REASONS to love Deion Sanders.  Just imagine all that incredible speed and power sprinting for the win at Roubaix, at least that's what I used to do...

... when the euros would strut and think their chamois don't stink.

That was then.

Three things I love about Deion now.

1. He's not living in the past, pining about how great he was.  In fact, he has a noticeable  limp because he's had toes and muscles amputated.  Can you imagine being great, then hobbled like that?
2. He's turned around 2 different college football programs, from absolute trash into winners.  Can you imagine making something great out of nothing?
3. He's mission is a calling, not to win games or score a big payday, but to impact young men and turn them into winners.  Can you imagine being driven like that?

What epic race or insanely long event have we ever done where at some point we weren't...

• hobbled
• down and out
• driven to get it done

... like life itself.

Inspiration is everywhere,
even in lil' ol' us.

Be great. 

===

166.9 lbs 
8ish hrs sleep (9:30-5:30am)
PullUps, PushUps & Other Stuff
10 minutes recovery
120 minutes reading + Journaling  

https://www.strava.com/athletes/10248

SOME PEOPLE ARE SO GOOD AT SHAMING

THERE IS A PLACE AND TIME for an honest conversation that might hurt.  Done right, people can say something completely offensive, grab our attention, and we still take action because...

... shaming can be loving and effective.

Just yesterday, effing Michael F had the nuts to say...

... You stayed warm because you are fat.

Ouch.

True,
but ouch.

Early this morning, I was on a...

... "fat burning" ride.

See, shaming works.

I got to thinking a measly letter is...

... the only difference between F A T and F A S T.

Words came to mind...

• Speed
• Strength
• Stretch
• Sleep
• Sprints
• Salad
• Sculpt
• Strict
• Smart
• Start
• Sticktoitivenes

... things I could do.

Now, if someone could point out my impatience...

... and shame me!

===

166.7 lbs 
8ish hrs sleep (9:15-5:10am)
PullUps, PushUps & Other Stuff
10 minutes recovery
120 minutes reading + Journaling  

https://www.strava.com/athletes/10248

PULLS NOT PILLS

THERE ARE PET PEAVES and then are things that make you go hmmm. This isn't going to be about either those because some things make me shake my head so much...

... my helmet might fly off.

I just don't get it.

Take today...

• it's dark
• f'ing freez'ing
• and early as heck

... I thought we all got out on the road to be pushed.

But, no...

• jokers are gonna sit it
• get to the front
• not pull thru

... it's embarrassing.

I used to boast about how vicious this ride was.

Like, come out...

... and cry all the way home.

This is how pill pushers work,
attacking the weakminded,
for a quick fix.

You're probably like me, almost every ride that starts like this...

• cold
• dark
• earlisimo

... I'd way way way rather be in my pj's reading a book,
or sleeping.

"Feeling like it", 
ain't the determiner of if we're going.

Yes, 
I know it's offseason.

Yes, 
I know not everybody can take a pull

No,
it's never cool to clog the front of a dawgawn training ride.

Pull the heck through!

I TOLD MY DR. TO TAKE THIS PILL AND SHOVE IT!

SOMETIMES IT'S HARD TO BE AN ATHLETE.  Okay, all the time it's hard to be a committed athlete.  It's simply not enough to have...

... drive, discipline and determination.

Sometimes, the indomitable spirit gets dominated.

My doctor reminded me of this during a check up last Friday (referring to bloodwork we did after my injury, back in April).

Old timer, your testosterone is muy low.

I'm old.

We can increase it.

How?

Take this magic pill or inject this secret elixir.

Ugh, No.  And, don't even suggest it in the future.

Why?

It's not permitted for competition.

And, you compete?

Hellyeah, I compete.

So, my lycraloving friends what do the internets tell us...

• lift weights
• be lean (proper body weight)
• get plenty of sleep
• don't drink, smoke or do drugs
• no sugar
• eat fruits & vegetables
• Brazil nuts
• fiber
• flax seed
• lots of protein
• sunshine (Vitamin D)
• spinach
• pomegranates 
• zinc

... without too much effort, cost or danger?

I'm not saying, don't get the shot, I'm just saying it's not for me at this stage.

Here's a weird one, some say...

... cold plunge can help.

If there's a common thread here, I think it's...

... doing manly things creates manly bodies.

Probably an oversimplification.

I don't mean to be a selfpromoting, Itoldyousoing knowitall, but...

... all this has been covered in the RaceDay Ready Challenge.

If you're into challenges,
if you're into going for it
if ya need a little help...

... click here.

===

167 lbs 
8+ hrs sleep (9:15-5:19am)
PullUps, PushUps & Other Stuff
10 minutes recovery
60 minutes reading + Journaling  

https://www.strava.com/athletes/10248

TALIBAN CHUCK GETS HIS CHERRY POPPED

YESTERDAY WAS ONE OF THE BEST RIDES OF THE YEAR.  We rolled out with no planned route, no ambitions to train, just the friends...

... out for an adventure.

Here's the problem,
when you're riding from home,
it can be hard to be truly adventurous.

We already know everything, right?

Kinda.

Collectively, yes.

Individually, no.

Even if we did actually know it all from experience...

... time changes everything.

Thought experiment:

If we went back in time, for exactly one year, where would we be?

Right where we are?

Nope.

Earth ain't just moving around the Sun...

... the entire solar system is on the move.

We'd be lost in space.

Which is why yesterday was such a great adventure, we...

• hit trails we hadn't been on for a few years
• tested latent water crossing skills (I failed)
• shared secret areas only some of us knew

... with the sole directive: let's check it out.

After a virgin run on a trail new to him, my friend with the amazing beard said...

... you popped my cherry...

... he instantly regretting giving me blog fodder.

Bowie was right...

... Time may change us, but we can't help having a good time on an adventure.

===

167 lbs 
8+ hrs sleep (10-6:30)
PullUps, PushUps, Squats
10 minutes recovery
120 minutes reading + Journaling  

https://www.strava.com/athletes/10248

GEN - ET - ICKS, WHAT ARE THEY GOOD FOR?

THE OL' BORN ON THIRD BASE ANALOGY is an easy copout.  It's almost as good as winning the genetic lottery.  But, my favorite is...

... beginner's luck.

These are the things we say to ourselves when we are struggling.

At least, 
I do. 

For example...

• my dad once scored double-digits in a church basketball game
• his dad, and all my uncles struggled with diabetes
• as I look at my shirtless self, I can see the beginnings of his Buddha belly

... on the other side...

• my mom once ran a marathon
• her dad, also had diabetes
• like her, I have one knee that ain't great

... this is what I was given to start off with.

Don't misunderstand, I'm well aware of all the blessing of a sound body and mind (though many question that), of living in a free country, and being surrounded with incredible family and friends.

I'm just sayin'...

• pops didn't play pro basketball
• mom wasn't an olympian.

... would that matter?

There's more...

• my dad loved sailing the ocean, and mastering the elements
• that marathon my mom ran, was on a wrecked knee and required limping the last 12 miles

... that I can draw from.

I'm naturally pulled to activities that feed my need for...

• Adventure
• Endurance
• Persistance

... and help fight off modern society's penchant for all things sugar and couch.

If we put in the work...

... all the things we think lack, make us extra-ordinary.

(Trust me, our neighbors don't think are normal... ain't that great!)

===

167 lbs 
8 hrs sleep (10-6)
No Strength Work
10 minutes recovery
30 minutes reading + Journaling  

https://www.strava.com/athletes/10248

CAN WE CHANGE?

THERE WAS A TIME when our oldest was a certified speedster on bikes.  He'd been bit by the bug, chucked his other pursuits, and...

... gone all in.

My favorite training rides ever were during this period.

Eventually,
he moved on.

Sold everything

One day, he got the bug again and purchased a bike to just ride and get some physical activity going.

Was there a chance he'd be back killing me?

I was reminded of all of that as I helped him move this week and saw that glimmer of hope of a bike.

It's dusty.

Tires are pretty much flat.

He's busy pursuing his career,
and hitting the gym 6 days a week.

People change,
passions change,
pursuits change, too.

How do they change?

I'm asking, because I'm wanting to change a few things.

For example, since my injury, I've become this insane sleeper.  

Not insane insane.

But, a year ago 8 hours of sleep would be a miracle,
now it's normal.

A while back, I was having lunch with the great Joe Friel.

We were talking about sleep, and he said...

... If you need an alarm clock to wake up, you're not getting enough sleep."

After the injury, I ditched the alarm clock.

My challenge is I want to start my day earlier, around 5 or 530am vs 6 or 630am,...

... so I can get more done in the morning when my brain works best.

The obvious reset is to go to bed earlier,
which should be easy for an emptynester.

Which route do I choose...

• Forcing myself to bed at 9
• Forcing myself up at 5-530

... is change that is forced even good?

Just for fun, I'm going to start posting my wake up time...

... there's a chance it will work.

===

165.8 lbs 
8 hrs sleep 
PullUps, PushUps
10 minutes recovery
60 minutes reading + Journaling  
6:30 am

https://www.strava.com/athletes/10248

THE PROBLEM WITH BEING OBSESSED

I'M OBSESSED, and it's a problem.  Everything I do, everything I think about, even my dreams, all revolve around...

... my obsessions.

It's good, in the fact that I'm extremely focused.

But, it leaves me not well-rounded.

Imagine being focused solely on my ...

• Babe
• Babies
• Business
• Books
• Bikes
• Big guy in the sky
• Best friends

... who cares about the order?

Honestly, the priority of each varies, constantly.

But, the focus doesn't.

I'm such a mess.

It leaves me no time for anything else...

... maybe that's not such a bad thing.

===

166 lbs 
7.75 hrs sleep 
PullUps, PushUps, Squats
10 minutes recovery
60 minutes reading + Journaling  
6:30 am

https://www.strava.com/athletes/10248

QUICK LEG WORKOUT

TODAY WAS JAMMED PACKED.  It started early with Zoom calls, and ended late helping my son load up the moving van.  Like any committed nutjob...

... I found time to hit the legs.

When I say I do squats almost every day, here's what I really do:

• Deadlifts
• Weighted Bulgarian Split Squats
• Nordic Hamstring Curls
• Box Jumps

... one set of each with sets of PullUps and PushUps in between.

Takes like no time, 
definitely cooks the legs.

As the shadows got long, I thought...

... Dang, I got time for a quick hour.

So, hit my very local hills on the gravel bike...

• 2070' of vertical
• 256 Normalized Power
• 704 kj

... in 61 minutes of glorious pain.

The results?

Well, I'm dang glad I regularly do this workout so that when called upon I can actually lift something and be useful.

I'm also dang glad we were moving boxes and stuff down stairs...

... legs are officially jello.

THE HOLIDAY PACE AND DECEMBER LOSERS

LOVE WATTS SHOWED UP WITH A NEW KID.  This isn't the easiest ride for a virgin.  They left early to make the ride over easier.  What could go wrong...

... when riding holiday pace?

Oh, so many lessons and reminders.

New kid is so new,
he's riding tubes.

Poor lil' fella...

... after a flat,
and another flat,
he had to make the call of shame.

Newlywed to boot.

Back to the holiday pace...

... and its potential folly.

Jovial as the ride was,
things still got semi-serious on Up & Up and The Wall.

For some riders...

... this is the danger zone.

Take a poor slob like me who has spent a good chunk of the year gettin' his lycra kicked.

It's tempting, dang tempting to ramp up...

• training
• intensity
• commitment

... and stick to these easy going turkeys.

A little pay back.

But, here's the oh-so-sad truth...

... December Hero = Summertime Zero.

We must resist.

A great way to do that is to invite a new kid.

===

165.9 bs 
6.5 hrs sleep 
No Strength Work
10 minutes recovery
60 minutes reading + Journaling  

https://www.strava.com/athletes/10248

SHOW ME THE LIGHT!

ONE OF THE GREAT THINGS ABOUT DARK MORNINGS, is it means I have to show up with lights.  Front, and rear.  Simply because...

... I'm committed and I get up early.

What's so great about that?

Well, ya see, it takes me about an hour to get to the start of tomorrow's ride.

While those who live close, leave home after the sun is up.

I don't.

Which means...

• extra work
• extra weight
• extra resistance

... I'm getting some secret training.

But, wait, there's more!

I'm less of a secret on the road...

... those lights are lightin' me up.

So, it's the win-win-win...

... extra lights = extra visible = extra fast in the summertime.

PS I often run lights during the day, too.

===

166.1 bs 
8 hrs sleep 
PullUps & PushUPs
20 minutes recovery
60 minutes reading + Journaling  

https://www.strava.com/athletes/10248

THE ROOTS OF THE MATTER

IF YOU'VE EVER CLIPPED A TREE while careening through the forest, you know one thing for sure...

... the tree always wins.

Why?

The roots...

• the wind my howl
• the weather punish
• fire char and burn

... healthy trees live to fight another day.

What are the roots of fitness?

Here's what they aren't...

• stunning locations
• fancy equipment
• snazzy labels

... those are leaves.

The roots...

• power
• strength
• flexibility
• endurance

... cannot be bought.

Got calluses?

===

166.3 bs 
7 hrs sleep 
No Strength Work
0 minutes recovery
120 minutes reading + Journaling  

https://www.strava.com/athletes/10248

COULD YOU RIDE FOR PONY EXPRESS?

THERE IS SOMETHING INSANELY APPEALING to an opportunity that is literally death defying.  It calls to some of us, like... 

... a beguiling lover.

Is it a massive challenge to our bravery?

The Pony Express put out this ad (image above)...

YOUNG, SKINNY, WIRY FELLOWS
not over eighteen.  Must be expert
riders, willing to risk death daily.
Orpans prferred.
Wages $25 per week.

... the job was to ride a horse, form MO. to CA,
in 10 days or less, in 1861.

 Interested?

How about this one from Shackleton...

MEN WANTED
hazardous journey, small wages
bitter cold, long months of complete
darkness, constant danger.  Safe
return doubtful, honor and recognition
in the event of success

... the job was reach the South Pole, in 1909.

Would you dare?

Modern life is so figured out now, so coddled, few of us can imagine ever attempting these adventures.

And there's no need.

But, and here's the challenge, we can be...

• skinny
• wiry
• expert riders

... able to

• withstand brutal weather
• attempt risky adventures
• accept total failure

... it's literally in our DNA.

I was thinking about this today, while suffering during a pretty climby MTB race.

Dropped early,
getting demolished,
there was time to reflect on the truth...

... I need one ridiculous goal a year.

Unlike the qualifications listed above, I'm not..

• young
• an orphan
• willing to die

... it's not the

• honor
• money
• recognition

... that calls to me.

It's the challenge...

... to find out what is possible.

What's on your calendar?

===

166 bs 
7 hrs sleep 
No Strength Work
10 minutes recovery
20 minutes reading + Journaling  

https://www.strava.com/athletes/10248

IT'S A FAMILY AFFAIR, RIGHT?!

AT THE TOP OF A NASTLY CLIMB, two athletes stopped.  Gasping for air, heads down, sweat pouring, and sharing...

... that all knowing smile.

A rider,
and a runner.

They'd never met.

It didn't matter...

• gender
• color
• age

... because they know what it is.

Bound by the ties of adrenalin,
and fitness,
and fun.

What it is...

• runs
• rides
• swims

... in our blood.

It's who we are.

As the great Sly Stone sang...

You see, it's in the blood
Both kids are good
Blood's thicker than mud

... it's a family affair.

===

165.6 bs 
8 hrs sleep 
No Strength
10 minutes recovery
90 minutes reading + Journaling  

https://www.strava.com/athletes/10248

CHANGING UP THE BREAKFAST ROUTINE

WITH TIME CHANGE, I switched over to riding early in the morning.  Which means when I roll in, I'm pretty dang hungry and need to...

... get in some good calories.

Not donuts,
though the do sound awfully dang good.

After a few days in a row, I'm wondering why I ever stopped...

... concocting these yummy shakes.

This weeks beaker project included...

• L-Glutamine powder
• Frozen blueberries
• Kachava
• Water
• Ice

... and I can't get enough.

The only reason I'm not doubling up is my throat is frozen when I'm done.

I scramble up...

• butter
• bacon
• eggs

 ... and warm my throat right back to normal.

My functional health doctor prescribed L-Glutamine when I was coming back from my TBI.  It's know to help muscle recovery.  I have still have some, so in it goes.

Kachava is pretty nuts, in terms of what it contains.  All kinds of good stuff.  My son got me onto a subscription and I ended up with surplus, so in it goes.

The frozen blueberries?  I just love 'em, and they're great for thickening the shake.

I'm pretty sure you know what butter, bacon and eggs are good for.

What's your go to post ride breaky?

===

167.1 bs 
8 hrs sleep 
PullUps, PushUps, Squats
10 minutes recovery
90 minutes reading + Journaling  

https://www.strava.com/athletes/10248

IS SECOND WIND A REAL THING?

THE SANTA ANAS ARE BLOWING TODAY, a seasonal wind phenomenon in this area. I ignored the weather warning and hit out for a second day in a row of Hill Fest...

... with gusts and dust.

Half way in, 
I wanted to quit.

It wasn't that my lungs were struggling,
they were.

On the heels of last week's climbing focus,
and this week's Hill Fest rides...

... I was runnin' outta steam.

I pressed on.

Why?

The plan was to climb for two hours...

... and I wanted to see if the legs would come back around.

Up the final climb, I looked down...

... 400+ watts.

Not my best,
not bad.

The only guaranteed way to get a second wind is to keep chugging along...

... and have some faith things will improve.

===

PS... That's Love Watts in the pic, he rode straight into the dust storm for over an hour.  I'm guessing the tailwind on the way back, felt a lot like a second wind.

===

165.3 bs 
8 hrs sleep 
PullUps, PushUps, Squats
10 minutes recovery
90 minutes reading + Journaling  

https://www.strava.com/athletes/10248