POP TART POWERED, BEE STUNG... ATHLETE unINTELLIGENCE

SOMETIMES, we just gotta change it up. Do something different just fer fun. Go against...

... conventional wisdom.

I thought it had been a good week...

• 177 miles
• 17:26 hours
• 20951' of vert

... given I'd been knocked down by a 24 hour bug.

Mostly in the dirt,
mostly with friends.

Yet, every single ride Strava's Athlete Intelligence...

... scored it as recovery or recovery and endurance.

Apparently, the AI couldn't account for the fact this sea leveler was suffering at 7000-10,000 elevation.

Rolling out this morning...

• a few scoops of Envy 
• 4 pop tarts
• 1 Carbs gel

... I grabbed what I had + 100 ounces of water.

While I hoped to put down some power, since all I'd done was "recovery and endurance" rides...

... I knew the truth.

Leaving with a simple plan,
ride until I ran out of food and water.

It was an epic day in the mountains...

... topped off with a bee sting in the gut a few miles from home base.

Memorable.

===

164
9 hours sleep
690ish anti-oxidant level, no scanner
no Upper Body: push ups, pull ups, gripper, heel and toe raises
no Lower Body: ATG squats and split squats
84/80/0 per Strava
What I'm reading: Cry Havoc, Jack Carr

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

THE ADVENTURE

SOMETIMES, the road really is better than the inn. We realize that whatever we are aiming for may not be all that great, but...

... putting in the work gives outsized returns.

Gratitude blooms.

Like today.

My pal Charles charts out this loop...

• 32 miles
• 4700' of vert
• topping out at 10,000'

... which seems really cool.

Until we hit our first massive fallen tree and bushwhack around it.

Then, patches of snow,
too long to ride.

Followed Puke Hill.

The view...

• The Great Salt Lake to the west
• Park City to the East
• Not a soul around

... stunning.

Somehow the goals seem weak, lacking...

... when beauty abounds.

If we'll just stop to look.

===

165ish, no scale
7ish hours sleep
690ish anti-oxidant level, no scanner
no Upper Body: push ups, pull ups, gripper, heel and toe raises
no Lower Body: ATG squats and split squats
83/72/10 per Strava
What I'm reading: Cry Havoc, Jack Carr

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

WHEN TRAINING ISN'T ACCORDING TO PLAN

THE BEST LAID PLANS can go sideways for a variety of reasons. I'm not gonna list 'em since I don't want to poison your mind and have you...

... manifesting awfulness.

'Cause I'm questioning just that about myself.

Did I manifest...

• 3 days off at I Do Epic
• riding with friends short on time
• puking my guts out last night after a miserable 70 minute ride

... or, is it just life?

Doesn't matter too much, 
except part of my GrandMasterRipOnRaceDay plan...

... was a massive training week this week to make up for last week
and leave me slightly buried for BWR next week.

I consulted AI all night...

• possibly caused by using pure table sugar on my rides
• hydration via room temp peppermint tea
• a few Tums
  

... while Surfergirl laughed at me and secured the remedy.

Arose after 10 hours, feeling a lot better.

Energy seems good enough to day...

... to meet up with the local slayers.

The prudent thing would be to skip the meet up,
spin at most, or sleep...

... a proper adjustment.

But, screw it...

... I've got plans, too.

===

165ish, no scale
7.5ish hours sleep
690ish anti-oxidant level, no scanner
√ Upper Body: push ups, pull ups, gripper, heel and toe raises
√ Lower Body: ATG squats and split squats
 80/57/22 per Strava - very rested
What I'm reading: Cry Havoc, Jack Carr

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

HE'S A GENIUS

WE ALL HAVE, or should have, wish we had, that friend who can fix anything. Even though we've upped our skills over the years there's always that...

... next level repair.

We can't do it.

Like my SID fork, today...

• packing in on descents
• rebound slower than a sloth
• adjustment dials backing out and loose

... I was in a bind.

Turns out the great C Gonzer lives where I'm visiting,
racing pals from a decade ago.

Within about about 20 minutes, 
he had it working nearly good as new.

How'd you learn how to do this?

I just really like working on my bikes.

That's it?

Well, I am a mechanical engineer by trade.

That's it...

• love what we do
• study the basics
• achieve mastery

... genius level work.

===

165ish, no scale
7.5ish hours sleep
690ish anti-oxidant level, no scanner
√ Upper Body: push ups, pull ups, gripper, heel and toe raises
√ Lower Body: ATG squats and split squats
80/57/23 per Strava - very rested
What I'm reading: Feeling Is The Secret, by Neville Goddard

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

GETTING HIGH

TRAINING AT SEA LEVEL is no way to prepare for high elevation activities. Sure we have extra oxygen to go hard, which is always nice. But, it'd be even nicer...

... to be able to rip when high.

Which begs the question...

... why am I working so darn hard, putting out so little power?

Nah, that's obvious.

Kinda.

90 minutes into the ride today,
we'd been ripping up Big Mountain Pass (f'real).

Challenging?
Yes.

Wheezing?
Yes.

Gapped?
Indeed.

Here's the rill dill...

... even though the power is relatively low, 
the breathing is labored.

Which presents a realhonesttogoodness truth...

• breathing too hard
• not thinking 100% clearly
• focusing on staying on pace

... it's hard to stay on top of the hydration and nutrition at altitude significantly above our normal.

We, me especially, gotta force it.

Another important consideration at high elevations...

... it's better to pace on HR than PWR.

===

165ish, no scale 
7.5ish hours sleep
690ish anti-oxidant level, no scanner
√ Upper Body: push ups, pull ups, gripper, heel and toe raises
√ Lower Body: ATG squats and split squats
83/71/12 per Strava - very rested
What I'm reading: Feeling Is The Secret, by Neville Goddard

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

SETTLING...

THE IDEA OF SETTLING, for most of us, is repulsive. We'd never do that because our standards are too high...

... or, so we think.

Because we don't know better.

Welp,
today I realized
I've totally been settling.

While we do have trails to ride near home...

• skinny single track with rain ruts
• weeds elbow high
• punch climbs

... it's nothing like Utah..

Today, outside of Kamas was incredible.

My pals, PViddy and TimmyV, had been telling me it was great up here.

But, c'mon...

• smooth, fast and flowy
• adorned with greenery and trees
• berms so perfect the suspension compresses as you no-brake it

... expertly engineered trials.

Waywaywaywayway better than my home trails.

Once we know we're settling the only question is...

... what are we gonna do about it?

===

165ish, no scale 
8ish hours sleep
690ish anti-oxidant level, no scanner
no Upper Body: push ups, pull ups, gripper, heel and toe raises
no Lower Body: ATG squats and split squats
82/61/21 per Strava - very rested
What I'm reading: How To Fail At Almost Anything and Still Win Big, by Scott Adams

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

A GOOD BREAK

TAKING TIME OFF can be restorative. Sometimes it's on purpose, other times its an unplanned forced situation. Either way...

... we're anxious to get back at it.

Like right now.

Being that I was committed to be all in at the biz conference...

... I skipped the last few days.

Including the typical epic Saturday.

Everything feels really good except my gut, which is feeling quite bloated...

... after lots of good food.

I suppose that's part of the anxiety, not...

• the drop in fitness
• the packed on pounds
• the connecting with the crew

... the sensation of being a caged animal.

Some might caution,
don't over do it.

A fair warning if working back from an injury.

But, this belly is yellin' at me,
get after it,
right now.

Can't wait to start shedding and shredding manana.

(I've got 10 days to turn it around before BWR UT)

AI DRIVEN?

AI could be all it's cracked up to be, if we can only learn how to use it to our benefit. But, new things can be...

... a challenge to learn.

Even scary.

One of the take aways on day 3 of I Do Epic was regarding AI,
and it got me thinking about racing...

... because as we say, Racing is life!.

My grand takeaway is AI's ability to deliver what we are looking for has much to do with regarding the prompts.

For example, knowing what you know about me...

... create a training program as if you were Javier Sola

Just like us at a race,
AI needs its head screwed on straight in order to deliver.

And a proper prompt is the starting point.

Making it human...

... what is the main prompt driving our training?

===

165ish, no scale 
7.5ish hours sleep
690ish anti-oxidant level, no scanner
no Upper Body: push ups, pull ups, gripper, heel and toe raises
no Lower Body: ATG squats and split squats
85/73/12 per Strava 
What I'm reading: How To Fail At Almost Anything and Still Win Big, by Scott Adams

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

WE CALL IT SPOOKED

THE UNMISTAKABLE ENERGY of the start line can be overwhelming for the uninitiated. We feel it the moment we arrive at an event, and when we line up the vibe can take us...

... from confident and courageous to literal shaking.

Plans melting.

Rather than the controlled missile launch we'd imagined, we are overcome by the complete chaos of undirected explosions.

And, that's okay,
until we want a different outcome.

 On Day 2 of I Do Epic, we spent much the day in a massive barn learning how a master horse trainer teaches and guides the beasts with energy vs force.

Demonstrating the animal's sensitivity to each other in the herd as well as to us humans, as we approached and worked with the horses.

Thankfully, the inanimate endurance tools we depend on...

• bicycles
• helmets
• shoes

... cannot sense our moods or energy.

Can you imagine mounting a spooked bicycle? 

I've often wondered how I am able to reach a place of calm and certainty with hundreds, sometimes thousands, of my "closest friends"...

... so close to losing it?

I don't have a good answer other than...

• a safe race
• an unleashing of the training put in
• finishing knowing there was nothing left in the tank

... experience and expectation.

But, the old cowboy did share one nugget that really resonated with me...

... We create what we anticipate.

===

165ish, no scale 
8ish hours sleep
690ish anti-oxidant level, no scanner
no Upper Body: push ups, pull ups, gripper, heel and toe raises
no Lower Body: ATG squats and split squats
87/84/3 per Strava 
What I'm reading: How To Fail At Almost Anything and Still Win Big, by Scott Adams

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

START WHERE YOU ARE

TRAVEL BRINGS IT'S OWN CHALLENGES when it comes to maintaining our fitness. Will we have time, will there be space, do we have the equipment...

... will we even want to?

Have the energy?

When I signed up for I Do Epic Live in the hinterlands of Idaho, I figured we'd be starting early and ending late so...

• 27 hours
• 380 miles
• 27000' of vert

... I made sure I'd put in a large training block prior.

Taking a break made sense, but...

... a funny thing happened when I woke up.

I had two and half hours to kill,
while situated on the shore of the Snake river,
with a lovely and lonely gravel road echoing my vibe.

My original plan was out...

• a long walk
  
• a ton of push ups
• a million air squats

... a quick and glorious spin was in.

===

165ish, no scale 
7.5ish hours sleep
690ish anti-oxidant level, no scanner
no Upper Body: push ups, pull ups, gripper, heel and toe raises
no Lower Body: ATG squats and split squats
89/97/-8 per Strava 
What I'm reading: How To Fail At Almost Anything and Still Win Big, by Scott Adams

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

I WANTED TO STOP SO BAD

GETTING AFTER IT for a long period of time can be a beautiful thing, if we are in the right mindset and our bodies are prepared...

... and we're used to it.

Even addicting.

But, if our head's not into it,
our bodies not prepped,
it's been a while...

... quitting looks might tasty.

Like today.

There we were, riding up one of the most beautiful climbs in Utah, the Alpine Loop...

• few cars on the road
• perfect spring weather
• forever views up into the snowpack

... a coupla dudes riding a good fast tempo.

And, about 45 minutes in...

... I wanted to pull over.

Have a smoke, errr bite of my bar,
dip my toes in the stream.

It would have been so easy,
and lovely.

Which is why I didn't do it.

Because I know from experience pushing through these moments is...

... what it takes to finish anything strong.

Well, and the reward of a chocolate chip cookie at Sundance...

... would be that much sweeter.

===

165.8/12.7% 
7ish hours sleep
690 anti-oxidant level
no Upper Body: push ups, pull ups, gripper, heel and toe raises
no Lower Body: ATG squats and split squats
91/107/-17 per Strava 
What I'm reading: How To Fail At Almost Anything and Still Win Big, by Scott Adams

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

THE OTHER CROSSTRAINING

IF WE'RE IN A RELATIONSHIP of any kind we're most likely going to be exposed to activities which don't perfectly align with...

... our primary objective.

Got it?

Yeah, we get it.

The thingaboutitis...

... it's usually more than okay.

Surfergirl loves to hike.

Any time we're roadtripping and I'm in a hurry to get to the beddown...

... she's plotting a once in a life time hike.

Like today,
just after 6pm
3 hours from our destination...

... we absolutely had to hike Kolob canyon for no less than 2 hours!

Yes, that's an explanation point because...

... old diesels need their beauty sleep

Her "reward" for this detour is me stretching out while she drives, which I'm pretty sure...

... she purposely fakes like she's tired and unnecessarily jerks the wheel so I'll get behind it.

While I have to admit the hike was outstanding, and served to remind me that I should do some regular hiking to prepare for the potential to be hiking at Leadville...

...it's  pretty clear I have not properly trained her on driving in a relaxing and soothing manner nor bowing down to the needs of her old man's sleep.

BECAUSE I ASKED...

MEMORIAL DAY IS A BUSY ONE around here. All kinds of people out enjoying the day: runnin, bikin, swimmin, surfin, paddlin...

... things were chaotic.

I got a late start.

Preferring to get some work knocked and start prepping the van for our road trip...

... I slipped out just past noon.

There is a steep hill above a picturesque beach that attracts locals, nonlocals and everyone in between.

At the top, I saw an older woman lugging two chairs for her and her ancient father.

Normally, I'd just wiggle around them and the rest and go on about my day...

... but I remembered.

Hi there, can I help you with those chairs?

Oh, yes, please.

Leaned my bike on a palm tree.

Let's go down a little bit more, where it's a little flatter.

C'mon dad, over here.

This looks pretty good.

Thank you.

No problem.

How did you know we needed help, nobody else noticed?

Oh, I prayed I'd be useful today.

With that, I was off on a lovely tour of the southern part of our county...

... pavement, gravel roads and single track.

You're probably thinking Nice virtue signal Todd...

... to which I'll say, thinking of others is not my default or my strong suit.

I have to work at getting my heart to be fully functional.

===

165.8/12.7% 
8.5ish hours sleep
690 anti-oxidant level
√ Upper Body: push ups, pull ups, gripper, heel and toe raises
√ Lower Body: ATG squats and split squats
√ Stretches
91/113/-22 per Strava 

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

THE RANDOMNESS OF PROGRESS

NICHING DOWN is a legit way to go about maximizing results. We study the experts, learn all we can, put it into practice. The goal is... 

... supreme mastery.

But, is narrow and deep the only way to get it done?

The best way?

Personally, I think I've learned more studying endurance athletes and coaches from other sports than I have focusing on bike racing.

Maybe, probably, there is more literature and research available.

Here are a few of my favorites

• running - Born To Run, Christopher McDougall
• triathlon - anything by Phil Maffetone
• swimming - Total Immersion Method, Terry Laughlin
• natural fitness - Natural Born Heroes, Christopher McDougall

... because they introduced me to new ways of thinking about endurance and fitness.

Bringing in randomness to our experience...

• events
• people
  
• travel

... can deliver game-changing progress hacks.

If we'll just open our ears, eyes, hearts.

AFTER TAKING SEVERAL READINGS

SIMULATING OUR 'A' EVENTS months in advance can be quite revealing, in bad...

... and good ways.

Once, isn't enough.

Every weekend is too much.

It's not a damned if we do,
damned if we don't situation.

More like a...

• damn?
• damn!
• hot damn!

... outcome.

With that in mind I turned to Grok to help me assess today's simulation because...

• what happens if I cut ballast?
• what workouts would improve my time?
• are there supplements that aid lung function at altitude?

... AI is damn fine when it comes to crunching numbers.

Because I'm a true and proud supernerd...

• 2 previous attempts in last 7 years
• body weight on those days
• power numbers as well

... I have the data, going back years.

I put Grok to work...

• I can improve
• I'm in a pretty good place already
• This is gonna be a heckuva lotta fun

... and came out with what I already sensed.

Grok thinks I can beat my previous PR,
which seems absolutely ludicrous...

... mainly because I have a lot of higher value things I want to accomplish this summer.

This is a typical use of AI for me...

• confirm/test/explore what's possible
• learn how to do things I can't figure out
• assist in leveraging my tiny helmet covered bean's processing power

... are you using AI to evaluate and make moves?

As the great Wille Nelson sings...

... After taking several readings I'm surprised to find my mind's (and body) still fairly sound.

===

167/12.7% oof!
7.5ish hours sleep
630 anti-oxidant level
no Upper Body: push ups, pull ups, gripper, heel and toe raises
no Lower Body: ATG squats and split squats
√ Stretches
90/114/-24 per Strava went kinda deep today

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

IT'S A LONE WOLF'S WORLD

NO MATTER HOW MANY friends are planning to do the A event with us, regardless of how many weekends we link up to train together...

... the bulk of our efforts are alone.

Unseen.

By nearly everybody, except that neighbor who we pass by at the same...

... godforbidden time each dark morning.

We're on the hunt...

• miles
• skills
• fortitude

... for more.

And even when we do link up, if we're truly committed...

... we might breakup, or off.

For example, I'm committed to ride a spritely tempo between all the worthy climbs tomorrow...

... where I'll move into the bottom to mid-threshold.

Because that's gonna be my pace at the A race,
and I've really got to train it now,
to maintain it then.

So, yeah, 7 miles up the climb I'll probably be alone...

... just like I'll most likely be on raceday.

Which is why I'm working on this jersey to where in in Leadville.

Personally, I feel like an inspirational, personalized jersey is good for...

... a 1-2% increase in performance.

If you're of the same persuasion...

• super aero jersey
• amazing imported Italian fabrics
• no minimum order required, make just 1

... go here: https://pedalindustries.com/pages/start-a-project

===

165.6/12.7% (time to start trimming blubber)
8.5ish hours sleep
630 anti-oxidant level
no Upper Body: push ups, pull ups, gripper, heel and toe raises
no Lower Body: ATG squats and split squats
√ Stretches
85/82/2 per Strava (time to bump these numbers up)

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

13 WEEKS SHOULD BE ENOUGH

AT SOME POINT, the training for the A event has gotta get real. Sure we have our base miles just because we are base-ically addicted, but...

... that's not gonna cut it. 

Gotta get specific.

As of this moment, I'm 13 weeks out from starting the Leadville Trail 100.

It'll be my 8th time.

While I know the drill, I also know...

... I'm nowhere near ready.

Haven't done an hour long climb...

... since I don't know when.

Haven't ridden over 5 hours since October.

Haven't ridden my MTB more than twice a week in ages...

... haven't
haven't
haven't
haven't
haven't.

Equally overwhelming and energizing...

... the challenge is elephant-sized.

And, I'm gonna attack it one mile at a time.

STRETCH GOALS

STRETCHING seems to go in and out of popularity. When, how long, which moves are a essential...

... and that's not counting yoga and pilates.

Where to start?

That's a good question.

I'm no expert, which is why I check in with my physical therapy pal, Scott,  from time to time.

Mostly when I'm miserable
or injured.

Which got me thinking.

The last couple of days my bike fit felt like it had changed...

... which is impossible, right?

Then, I thought...

... could my body have changed somehow?

Thinking back on my many visits with Scott...

... and how stretches had fixed various aches and debilitating pains.

It hit me like a ton of lycra!

I haven't been stretching regularly,
at all.

Got back at it this morning...

... dang, I'm stiff!

But, guess what...

... the bike fit felt back to awesome.

Stretch goals are the kind that have us reaching to our limits to accomplish what seems nigh impossible...

... I like setting those.

New/old stretch goal...

... stretch every night as part of my shutdown sequence.

===

163.6/12.5%
7.5ish hours sleep
680 anti-oxidant level
no Upper Body: push ups, pull ups, gripper, heel and toe raises
√ Lower Body: ATG squats and split squats
√ Stretches
86/91/-6 per Strava 

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

WHAT MASTERING THE BASICS LOOKS LIKE

THE VERY BEST PROS have mastered the basics. From techniques to tools, from sleeping to sprinting. They have it...

... all down cold.

How do we know?

Because at the very the very best are still practicing the basics...

... only the output is at a much higher level.

Duh!

Yeah, I know.

But, the real question is are we chasing...

• fads
• trends
• shiny objects

... or working diligently on mastering the basics?

===

163.6/12.5%
7.5ish hours sleep
630 anti-oxidant level
√ Upper Body: push ups, pull ups, gripper, heel and toe raises
√ Lower Body: ATG squats and split squats
85/83/1 per Strava 

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

FROM FLOOR TO CEILING

BUILDING FITNESS can appear to be a mystery to the uninitiated. For the reasons, holding onto it is illusive. And losing it...

... downright easy.

It's a shame.

If the unwashed simply established a floor...

• a minimum daily commitment
• built over weeks
• and months

... they'd find their ceiling to be nearly limitless.

Instead, they get the bug or come clean with their naked selves...

... and progress rapidly for a short season.

Get thrown off track,
and start over.

We know different.

Our floor maybe is simple as getting outta bed and kitting up...

... knowing it's easy to get out the front door at that point.

After that, it's just a matter of raising the floor...

... to see how high we can fly.

Things I think about while riding zone two for 2 hours...

... because that was my floor today.

And, I always ride on Mondays.

===

165.6/12.7%
8ish hours sleep
580 anti-oxidant level
√ Upper Body: push ups, pull ups, gripper, heel and toe raises
√ Lower Body: ATG squats and split squats
86/90/-4 per Strava 

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

PRISONS WE CHOOSE TO LIVE INSIDE

HOW FAR SHOULD WE TAKE OUR BRO-SCIENCE?

ONCE WE FIGURE OUT the gear and products that work for our bodies, it's, honestly, just amazing. It fits. It works. And we stick with it...

... because we rip.

Easy.

We don't want to change.

That can be a problem if what we love goes out of stock or worse...

... out of production all together.

A few years back, when Wahoo acquired Speedplay they dumped my tried and MTB pedals.

The Frogs.

Had I known, I'd have purchased at least 10 pair of pedals and probably 100 sets of cleats.

To my horror, I logged on and learned the sadsad news.

No mas.

When I woke and realized I was out of my favorite carb mix today...

• water
• plain ol' sugar
• and Liquid IV for flavor and electrolytes

... well, yeah, I took a stab a making my own.

You should witnessed the...

• disgust
• concern
• warnings

... from the crew when we stopped to refill our bottles midride.

I shared my mix was 4 tablespoons of sugar...

• you're gonna get diabetes
• go into a coma
• die early

... I could only laugh.

Just what exactly do you think is in your favorite powder or gel?

I got the idea from an ultra-trail runner I follow on YouTube.

He'd wanted to experiment and discovered how sucrose... 

• quickly absorbed glucose
• more slowly absorbed fructose

... breaks down in the small intestine.

It's a 1:1 ration,
most high end mixes are 1:.8.

Ever look at the ingredients of what you're drinking?

My 4 very level tablespoons = 50 grams of carbohydrate.

But, isn't that gonna kill ya?

It's about the same as a can of Coke,
or a couple of candy bars.

So, yes, it will absolutely... 

• crush our health
• give us that orange with 4 toothpicks look
• and lead to all kinds of degenerative diseases

... unless we are ripping and burning it up.

That 50 grams is about 50% of what I consume per hour...

... when getting after it.

How'd it work over 3 bottles?

Flawlessly.

Gonna test full strength this week.

This is bro-science...

... so take it with a literal and proverbial grain of salt.

FIRST (TASTE OF) BLOOD

WE'RE LIKE WILD ANIMALS. Once we get the first taste of adrenalin, charging through the countryside...

... with reckless abandon.

We're hooked.

The thingaboutitis...

... we gotta get that first taste.

16 years ago, my pal Dr. Jeff couldn't keep from...

... slobbering all over me.

About gravel riding.

You would love it.

Seems kinda lame.

Trust me.

Tell me why.

Well, it'a a combination of two things you love: road and mtb.

And it's fun?

Oh yes!

It took me 5 years to finally see a signal...

• steel
• heavy
• leather bags

... a lonely gravel bike on sale at the local bike shop.

I thought it was radical to ride the tires at such low pressure...

• 38mm
• 60 lbs
• with tubes

... now I'm on tubeless carbon hoops, rolling 18 up front 20 in the back.

So much has improved!

For the first year or more I rode gravel alone...

... like a lunatic in the wild.

It took 5 more years till a few of us were getting together...

... and another 3ish to do what we did today.

Ruckus URBN GRVL group rides.

In town for the weekend, Jeff joined us for today's masterpiece...

... I'm not sure he made the connection on the impact he's had on us.

===

165.6/12.5%
7.5ish hours sleep
6200 anti-oxidant level
no Upper Body: push ups, pull ups, gripper, heel and toe raises
√ Lower Body: ATG squats and split squats
88/101/-14 per Strava 

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

STOP BEING MEDIUM

THERE'S A REASON so many of us struggle to improve. Especially the newest of us...

... doing all we can to hang on.

Never improving.

I heard it said so well and succinctly today by one of my fave running coaches, the great Fred Duncan.

The question how much work we can survive in one session, it's...

• hard
• easy
• hard, again

... how many high quality outputs can we stack over weeks and months and years?

If we aren't resting, active-recovering we can't go hard enough on our hard days to see any improvement...

... we become really excellent at medium.

And, stay there.

Which is fine, if you're into that sorta thing.

But, I know you're not.

Which brings up today's ride...

• 23 miles
• ave HR 93
• ave PWR 102

... we did the impossible.

I say impossible because it's nearly impossible to get a group of athletes together and not start pushing...

... we pulled it off by setting the tone ahead of time.

The BRO ride is a super easy conversational cruiser...

... because bros need bro time.

Before slaying it on the weekend.

If you want to do a deeper dive on Fred's post it's here: https://x.com/Fred__Duncan/status/2055274916199502322?s=20

===

164.6/12.5%
7.5ish hours sleep
580 anti-oxidant level
√ Upper Body: push ups, pull ups, gripper, heel and toe raises
√ Lower Body: ATG squats and split squats
83/75/8 per Strava 

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

ZONE TWO MUCH

ANYBODY CAN RIDE ZONE 2. It's easy. Zone 1 is easy. Coasting is easier. The trick is...

... to stay there.

For a long time.

The past few months I've been doing my Z2 on the mountain bike,
on kinda steep trails.

Not spinning,
a lot of torque...

... then completely off when descending.

Which is somewhat easier than what I did today...

• keeping on the pedals
• with high cadence
• limited coasting

... Zone 2 on mainly flat, with a few rollers.

Turns out 2:80 spend doing...

• 90 minutes  Z2
• 31 min Z1
• 9 min z3

... is it's own kinda hard.

1261 calories burned ain't nothing.

The mental game to stay at a given pace and basically never stop pedaling...

... regardless of the terrain.

I know you zwifties are wanting to mock me,
and I'm totally down with how much harder
it can be on a trainer.

I get it.

The real point is this kind of training...

... is extremely effective at building physical and mental endurance.

===

165.2/12.4%
8ish hours sleep
630 anti-oxidant level
√ Upper Body: push ups, pull ups, gripper, heel and toe raises
√ Lower Body: ATG squats and split squats
85/83/1 per Strava 

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

THE EMOTIONAL ROLLERCOASTER OF MID-WEEK RACING

MID-WEEK RACING has been around for ages and continues to endure because it's great training, fun to bring the community together...

... and get in some ripping intensity.

400 showed up to race Over The Hump last night.

A very healthy number of age group competitors...

... ready to battle.

I've missed the last two seasons, 
so it was exciting to finally make it out.

I entered Elite 45+ looking to see how I'd rate.

Warming up, 
I saw a lot of friends.

But, I was missing one. 

My pal Eric was senselessly killed last year while riding his bike early in the morning, by a druggy.

After a decade of racing together...

• bro hugging each week
• seeing his babies grow up
• and turn into fine little racers

... there was a hole in my heart.

On the start line, 
the energy was high,
the confidence eager.

We shot out.

I maneuvered leading into the first single track,
thinking okay this feels right.

There was only one solid climb,
20 minutes of redlining.

From leading, 
to wheezing,
to 7th.

Ouch!

The downhill was a couple of miles long,
and it felt good - even PRd it. 

Sliding out onto the double track,
I could see 5th and 6th,
and closed the gap.

Two of the three of us were pulling hard back to the finish line.

Just as we're about to hit the final single track before the finish, 
we're caught by some of the guys we'd dropped.

At the same time, 
we enter the tight turns we merge with the Beginners and Sport racers.

It's not pretty.

Some of us give the slower riders space,
others mob through.

I go from 5th to 8th.

Frustrated.

Upset about getting beat by the dude who wasn't pulling with us.

Finishing,
I stormed off.

Not my finest moment.

After a recovery drink and some spinning...

• reveling in my anger
• knowing it would motivate me
• looking forward to some specific training

... I realized how great it is to be racing.

Once I'd changed into my tshirt and jeans, I had time to reflect...

• we live in a free and prosperous country
• have the time and energy for mid-week racing
• I'm feeling 100% recovered from my TBI, while Eric is riding in the heavens and his family navigates life without him.

... and be extremely grateful.

===

165.2/12.4%
8ish hours sleep
590 anti-oxidant level
√ Upper Body: push ups, pull ups, gripper, heel and toe raises
√ Lower Body: ATG squats and split squats
85/83/1 per Strava 

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

CONSISTENCY IS BORING AND...

THERE'S BEEN A LOT OF CHATTER on the interwebs regarding what happens by simply being consistent. What is often left out is the biggest battle...

... which must be won.

Boredom.

That's what the naysayers are thinking as we head out into the morning sunrise doing the unfathomable.

Sure, it can be monotonous to do the same workout over and over.

But, we aren't newbs or drones and know how to counter that by mixing it up, and socializing with likeminded beasts.

With unholy motivation we focus...

... on the rewards.

Months and years later,
we're nothing like the person we started out as.

Consistency might look boring to an outsider, but...

... we know it's lethal.

===

165.6/12.6%
7.5ish hours sleep
710 anti-oxidant level
√ Upper Body: push ups, pull ups, gripper, heel and toe raises
no Lower Body: ATG squats and split squats
84/80/-4 per Strava 

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

DANGEROUS ENCOUNTERS

THERE'S DANGER just crossing the street. But, people do it and a lot more because it's part of life. We, on the other hand...

... like to raise the stakes.

Ignoring the warnings.

For years, I have casually read the signs regarding mountain lions and rattle snakes on our local trails and all over the western US.

In the process I've...

• a close up encounter with a big cat
• run over many sunbathing snakes
• stared down coyotes

... had one real scare and many thrills.

The cat was the most shocking.

I thought I was seeing a large loping coyote way up the gravel road.

Not uncommon.

Keep going.

Kept seeing as elevation changed.

Rounded a corner only to see a giant cat perpendicular to the road.

Staring at me.

Didn't do what you're supposed to do...

• stand your ground
• make yourself look bigger

... back pedaled and ripped up a single track, braking to make the turn at the top.

Went back to that spot many, many times,
raced up that hill as fast as possible...

... never came close to needing to brake to make the turn at the top.

That my friends is living.

===

165.6/12.6%
7.5ish hours sleep
710 anti-oxidant level
√ Upper Body: push ups, pull ups, gripper, heel and toe raises
no Lower Body: ATG squats and split squats
84/80/4 per Strava 

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

TIMING

TIMING IS EVERYTHING, and there is so much to be timed when it comes to racing. To time anything to perfection necessitates...

... starting very early.

Ultimately, requiring less energy.

We saw this today at the Giro.

The winning sprinter producing fewer watts than 2nd or 3rd place...

1. 1480w
2. 1870w
3. 1580w

... making it look easy(er).

Because he timed his acceleration perfectly.

Not unlike sprinting for the line, the great Scott Adams stated...

... the secret to success is energy management.

Which helped me lean into doing my best and most important work early in the day when I'm most alert and creative.

What else...

• workouts
• relationships
• spiritual exploits

... can we improve with better timing?

BLAME IT ON THE DONUT

STAYING ON TOP OF THE RECOVERY is super easy to skip. Especially, if we are really on top of it...

... day after day.

We're rested.

When the opportunity presents itself to overdo it...

... we do it.

We think we'll be fine.

We aren't going to do die, but...

... we will be less than fine.

Like today.

After shortchanging myself on sleep two nights in a row,
getting talked into more than easy spinning,
skipping the hyper-ice sessions...

... all variables I couldashoulda controlled,
I suffered today.

The sting of ripping,
felt stale and suffocating.

When looked back on the data...

• on trails I've ridden
  
• raced up
• stomped

... I actually set some PRs.

The difference when between being fatigued vs fresh is stark...

... longfaced-droopy vs JUBILANT.

Eventually, I succumbed to the efforts,
pulling the plug halfway up a steepytechy...

... and limped to the donut shop.

Where, after a few moments and calories and water I miraculously...

... felt very fauxfresh!

===

165.2/12.6%
7ish hours sleep
6500 anti-oxidant level
no Upper Body: push ups, pull ups, gripper, heel and toe raises
no Lower Body: ATG squats and split squats
87/100/-13 per Strava 

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

BRO!

ALL RACING AND TRAINING ain't the way to do it. The ubersuccessful connect with others on a deeper level, it's the glue we need...

... to help us hold it all together.

Not the training and racing.

Life.

Some say getting out and getting after is...

... cheap therapy.

I won't argue with that.

Getting out, and away, for a conversational workout...

... can be life changing.

Lifesaving.

But, we already know that.

Most of our friends don't,
or don't make the time,
or have the friendship.

Which got me out on the road way earlier than I wanted to today,
because I knew my pal had been traveling a ton,
and could squeeze in a ride.

And got me thinking...

• early start
• easy terrain
• all bikes welcome

... why not create a BRO ride?

Details in the image.

(Surfergirl has had this going with the Trail Angels for decades).

===

165.6/12.6%
7.5ish hours sleep
580 anti-oxidant level
no Upper Body: push ups, pull ups, gripper, heel and toe raises
no Lower Body: ATG squats and split squats
85/84/0 per Strava 

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

BEST EFFORTS OSCILLATE

DOING OUR BEST. We hear from the time we take our first steps, through our teens, into adulthood. Then we preach it...

... to anyone who will listen.

Because it works.

As the great Tony Horton used to say on the P90X videos...

.. do your best, and forget the rest.

It's a legit way to live, except...

... our best oscillates.

We can get better at our best...

... is there anything more exciting than knowing that?

I found a fun features on Strava today.

The Best Efforts Power Curve has a little box we can check and...

... Show Estimated FTP.

The last 6 weeks I've been pretty dialed.

According to the app I've raced FTP 10 watts.

The feedback is helpful.

Knowing we can improve...

... is a devine gift.

===

165.6/12.6%
7ish hours sleep
680 anti-oxidant level
√ Upper Body: push ups, pull ups, gripper, heel and toe raises
no Lower Body: ATG squats and split squats
86/91/-5 per Strava 

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

GO BIG, PUNK!

THROWING THE GEARS TO THE BIG RING used to be much more of a thing. With the advent of 13-speed, not so much. Lot's of 1x drivetrains...

... making things simpler.

Better...

• lighter
• more aero
• cleaner look

... depends on the use case.

MTB started it all,
can't even buy one with 2x.

Gravel bikes are mostly there,
some 2x systems.

Road and TT have special use for 1x.

Track and BMX have always kept it clean and simple.

Anyway, there I was this morning doing my dawgawn bestest to try and recapture my PR from Jan 2026 on a segment called Pain Cave because...

... who wants to just cruse home after hammerin'?

And it dawned on me...

... back in Jan I forced myself to stay in the big ring all the way up the steeps.

Did it work?

Kinda.

Knocked 2:47 off of last week's tepid attempt...

... still 48 seconds off the PR.

I looked back at my scale logs...

... I'm 2 lbs heavier, .5% higher in body fat.

Then my weight training...

... I'm doing a lot more leg work Sunday and Monday.

Probably not a great way to prep for Wednesday.

Lastly I looked at time spent in Zone 4 or above...

... 48 min in Jan vs 49 min today.

I'll take another cracky at it...

• come in lighter
• more rested
• caffeinated

... attacking with punk blazing style.

Check 'em out: https://pedalindustries.com/collections/pedal-punk-collection

===

165.6/12.6%
8ish hours sleep
710 anti-oxidant level
no Upper Body: push ups, pull ups, gripper, heel and toe raises
√ Lower Body: ATG squats and split squats
86/92/-7 per Strava 

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

THE SUPER SUCCESSFUL DIET THAT IS POTENTIALLY KILLING OUR POTENTIAL

THERE ARE A LOT OF SUCCESSFUL plans to decrease our extra ballast. Perhaps the most powerful is one that we rarely actually apply to getting lean...

... yet allow to dictate our ultimate potential.

Case in point.

Eat the same meal, day after day...

... we'll get sick of it.

Eat less.
Waste away.
Lose muscle.

It's just a fact.

Yet, we do that same thing...

• same group rides
• same strength work
• same A race targeted

... with so much of our activities.

The inertia against improvement is overwhelming.

We can't do more,
become more.

We stall,
or worse,
we give it all up.

And why not?

It's become boring.

However, who can blame even the most monk-like amongst us who pack on the pounds because...

... there are so many amazing food choices to be had.

These days, living in any kind of a city, even the smallest, there can be found really creative and fun dining experiences.

We can eat more,
yes, become more.

Maybe not the more we are looking for.

If we're really going to reach new heights...

• new groups
• new strength work
• new A races targeted

... we must mix it up.

PS this applies to everything: love, family, business, sprituality.

===

164.6/12.6%
8ish hours sleep
720 anti-oxidant level
√ Upper Body: push ups, pull ups, gripper, heel and toe raises
√ Lower Body: ATG squats and split squats
84/80/3 per Strava 

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

WHY COACHING IS MAGICAL?

REACHING OUT TO THOSE we think are in the know is pretty common practice. We can glean a lot. Getting serious about outcomes and...

... hiring a coach is next level.

#worth-it

I was thinking about this because last week I had two different people reach out to me about training questions.

Asking for my input.

Here's the dill.

For the most part a coach...

... isn't going to wave a wand and fix us.

What we're really paying a coach to do is...

... to tell us what we don't want to hear and hold us accountable.

It's rarely a question of knowing what to do.

Much more a question of willingness to do it.

And, ya know, when you're payin' for it...

... it does magically work.

(and, I heckuvalot faster than wingin' it)

===

166/12.7%
8ish hours sleep
730 anti-oxidant level
√ Upper Body: push ups, pull ups, gripper, heel and toe raises
√ Lower Body: ATG squats and split squats
85/87/-2 per Strava 

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

MASTERY OF THIS LAW = MASTERY ON RACEDAY

THERE IS AN UNDERAPPRECIATED MIRACLE all racers experience, yet often fail to recognize or implement in everyday life. If we did...

... who knows what we could accomplish.

Parkinson's Law.

Regardless of the distance or event...

... given a set of parameters, 
a cohort of competitors,
we go faster.

Nobody signs up for a marathon with the idea of finishing...

... When I get around to it.

We laser in on the distance, time required, prep like mad...

... and execute.

Parkinson's Law...

... Work expands so as to fill the time available for its completion.

We know this because on the week of the A race...

... we magically get all our work down days early so we can travel and chill before the big event.

The gun goes off and...

... amazingly, produce heretofore unknown abilities setting PRs and often hitting or exceeding our goal finish times.

Getting our workdays wrapped up within 8-10 hours was burned into our brains through the school system.

It's a tough habit to break.

Accepting a reasonable output during those same hours is mollifying...

... but, uninspiring.

Dramatically shrinking the time to finish the race or project...
Massively expanding the output...
Defying Parkinson's law...

...  should be our nature in all we do.

MISSLE LOCK

BEING IN THE DRAFT is such a wonderful feeling. We slot in and feel ourselves get sucked along at...

... a dramatically reduced effort.

It's slight at first.

Just like when we lose it...

... we slowly come uncoupled until suddenly we're on our own.

So it was on this morning's ride to the ride.

Me and my pals, jamming up the coast.

I bombed down a sizable hill in front,
shot up the other side,
they slingshot on by.

And the gap just starts opening wider and wider.

It was too early to be burning matches.

I made the prudent choice, 
flicked my safety cover...

... and acquired missile lock.

It took 5 or so minutes of a measured effort, but then I closed enough to start to feel the draft...

... it's like the radar going from beeping to a solid tone.

Target acquired,
detonation imminent. 

The rest of the ride would be much of the same...

... alternating attacks trying to drop each other.

I'd learned my lesson,
stayed locked and loaded the rest of the ride. 

As a reward to ourselves, 
we honed in on Parlor Donuts.

===

166.2/12.7%
7.5ish hours sleep
710 anti-oxidant level
no Upper Body: push ups, pull ups, gripper, heel and toe raises
noLower Body: ATG squats and split squats
87/103/-16 per Strava 

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

THE EPIC SUMMER TRAINING

WHELP, IT'S THAT TIME A YEAR when most of us have/will have/should have/ better have something to train for this summer. Otherwise...

... what's the point of living?

Going all summer without a goal is just okay.

So, let me just tantalize you with something insane,
dare I say the best gravel ride in SoCal.

Dana Point to Big Bear...

• about 50% gravel
• 50% of the pavement is bike trail
• leaving from the sand, summiting before sunset

... qualifies as epic.

Kinda far,
120 miles.

Kinda climby,
14,409'.

Kinda memorable,
nothing like gittin' 'er done with friends.

This will be our 5th year/6th running (2 attempts in '21).

The basic layout is...

• dinner at my place Friday night
• 5am official start on Saturday
• dinner in Big Bear 

... leaving just before sunrise, finishing before sunset.

Click on it to see videos and pics.

I'll be posting more.

Put it on thy calendar: 10.10.26

Check my stats... we weren't killin' ourselves, click to go to ride.

===

166/12.7%
8ish hours sleep
610 anti-oxidant level
√ Upper Body: push ups, pull ups, gripper, heel and toe raises
√ Lower Body: ATG squats and split squats
83/80/3 per Strava 

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

WHAT IS STRONG?

WE HEAR IT said of others. We make the comment ourselves, too. It seams so natural until we think about it, that it's...

... being said of endurance athletes.

_____ is riding/running/swimming strong!

Huh?

We're mainly scrawny.

So what does Strong mean then...

• big fitness?
• big muscles?

... things I think about while zonetwoing out.

If it's just a muscle thing, does it mean because they are actually stronger...

... it's just easier for them to generate X than it is for the rest of us?

If it's a VO2 Max thing, does it mean they aren't any stronger...

... it's just not as taxing for them at X effort as it is for the rest of us?

Truthfully, this conversation with myself when I was doing...

• all out 10 second sprints
• atg weighted squats
• box jumps

... throughout the week.

DAMNED IF...

SOME WORKOUTS are better than others. There are those when we just don't wanna do. And those when we're really feeling it...

... that c'mon LFG feeling.

What to do?

Or not.

Like today.

We'd already hit it pretty hard...

• bursts up in the 600W range
• plenty in the 400s
• rest in 300s

... not sure that qualifies as overunders.

At the end of that hellish 35 minutes,
we head directly to a segment called Pain Cave.

I didn't want to do it,
already feelin' smoked.

Told BBB I was just gonna cruise it.

But, you know how that can go.

I looked down and I was doing 380 watts up the final push and you were disappearing.

Since he said that, I thought maybe it wasn't a bad effort.

Numbers don't lie.

24 min today vs 20 min in January (a PR).

What's the benefit of doing it then?

I'll tell ya...

... to get fired up for next week.

LFG!

===

165/12.6%
7ish hours sleep
610 anti-oxidant level
no Upper Body: 20 push ups, 5 pull ups, gripper, heel and toe raises
yes Lower Body: 80 ATG squats and split squats
85/89/-5 per Strava 

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

WOULD YOU RATHER...

THE ENDURANCE WORLD is vast and exciting. So many ways to test our mettle, against others and, more importantly...

... against ourselves.

We must choose one.

Focus.

Go for our own greatness.

So, which would it be...

• Tour de France Champion
• Ironman sub-8 hours at Kona
• Boston Marathon sub-2:05

... that would be personally most satisfying?

Or for you...

• Downhill World Champion
• Unbound Champion
• Leadville 100 sub-6 hours

... dirty racers.

Doesn't have to be any of those, but whatever it is...

... why aren't we 100% committed to making it happen?

This trip ain't gonna last forevah.

===

165.4/12.7%
7.ish hours sleep
640 anti-oxidant level
√ Upper Body: 20 push ups, 5 pull ups, gripper, heel and toe raises
no Lower Body: 40 ATG squats and split squats
83/81/2 per Strava 

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

WHY CONSISTENCY COUNTS

IT ALL ADDS UP. Every effort we make contributes to our pot of fitness, and while the ones half-@$$ don't deplete...

... they just don't get us where we want to be.

As quick.

Which is nothing compared to skipping.

Or quitting.

We're reminded of that every day when we're out and about seeing people of our generation.

It's like looking in the mirror and seeing what could have been...

... kind of a George Bailey thing.

This is why we say Every Day Is RaceDay.

===

164.4/12.6%
7.5ish hours sleep
670 anti-oxidant level
√ Upper Body: 40 push ups, 20 pull ups, gripper, heel and toe raises
√ Lower Body: 40 ATG squats and split squats
85/93/-8 per Strava 

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

19 TAKEAWAYS FROM LBL

THERE WAS A BIG SHOWDOWN at Liege-Bastogne-Liege, the reigning unbeatable king vs the French teenage sensation vs the previous two-time winner...

... and I have some thoughts on that.

Not just that they swept the podium.

Firstoff, there was/is/will be a lot of chatter about...

... a 19 year old coming for the king of July, this July.

Some say too, young...

... should be holding him back.

To which I can only point to two other 19 year olds,
who didn't wait for their time,
their turn.

The very terrifying Mike Tyson,
knocking out everyone who dared.

Cooper Flagg who the critics claimed to be overrated,
before becoming the first teen to score 50 points in the NBA.

Paul Seixas has something more in common with the Tyson and Flagg,
the same quality Pogacar had when he came outta nowhere...

• which I find lacking in Remco, and so many others

... at 19, they were/are all having a lot of fun,
in love with the sport.

Simple.

Pure.

There's something beautiful and endearing to their approach,
we might lean into a little more.

===

164.4/12.6%
7ish hours sleep
650 anti-oxidant level
√ Upper Body: 80 push ups, 20 pull ups, gripper, heel and toe raises
√ Lower Body: 80 ATG squats and split squats
84/84/-1 per Strava 

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

JUST HOW MANY CODES CAN WE CRACK?

THE ENDURANCE ATHLET'S JOURNEY is endlessly fascinating, as continually learn more about what we are capable of. Add to that, the constant flow of new information...

... we are constantly cracking new codes.

That's funstuff!

I tried a new one today.

After years, and I mean decades when I say years, of my tried and true formula....

• 1 bottle per hour
• 3-400 calories per bottle
• under extreme training or racing

... I tried something new.

Yesterday, I was exposed to an old thought via the TrainerRoad podcast...

• drink water, when thirsty
• ingest carbs via gels or food
• increase carbs towards end of the effort

... which seemed very new, to me.

My main impetus for trying it out today was that a week ago at Sea Otter I started to feel very bloated...

... almost nauseous the last 90 minutes.

It was a real struggle,
and it sucked.

So, today I put it to the test on a ripping 4.5 hour ride...

• drank only 2 bottles
• got a little hungry last hour - didn't bring enough
• put out better numbers than I have all year, including racing

... I felt lighter, dare I say spry?

Def worth more testing.

===

165.2/12.6%
7.5ish hours sleep
670 anti-oxidant level
no Upper Body: 20 push ups, 5 pull ups, gripper, heel and toe raises
no Lower Body: 60 ATG squats and split squats
86/97/-12 per Strava 

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

A WEIRD AND INCREDIBLE OFFSHOOT OF LEG DAY

MAKING LEG DAY a regular thing is something some of us do in the "offseason" and few of us do year round because...

... that's just the way it's done.

What if it's wrong?

Since I've been extra committed to hitting the legs 2-3 times a week...

• with weights
• without weights
• super snappy, max sprints

... I've noticed something marvelous.

It's becoming harder and harder to back it down,
and do the spinny Z1 stuff.

Plus...

... threshold efforts are feeling easier and easier.

Why would that be?

I might just be getting stronger, but I think it's more like...

... it just feels so good to feel the burn.

===

163.4/12.6%
8ish hours sleep
670 anti-oxidant level
√ Upper Body: 20 push ups, 5 pull ups, gripper, heel and toe raises
no Lower Body: 60 ATG squats and split squats
81/72/9 per Strava (feeling mostly recovered from Sea Otter)

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

ONE THING NOT TO EASE UP ON WHEN TAPERING

THE GOOD NEWS ABOUT CONFLICTING INFORMATION is that it means most competitors are conflicted about any number of approaches to maximum fitness. Whether that be training...

... or on raceday.

Tapering matters.

We know we should rest.

Just what does that mean?

Here's what works for me, and why.

I cut back the volume, but...

... I never cut off the intensity.

Cutting back the volume lets my body recover and repair,
the fatigue melts away.

Putting out short bursts of race pace in the final 7-10 days...

• 10-30 second efforts
• at 80-100% of max
• then super easy

... keeps my muscles, tendons and brain primed for action.

You might find that conflicting,
test it and figure it out,
for you.

===

164.6/12.7%
7.5ish hours sleep
690 anti-oxidant level
√ Upper Body: 60 push ups, 15 pull ups, gripper, heel and toe raises
√ Lower Body: 60 ATG squats and split squats
82/74/8 per Strava

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

THE TOOL KIT

HEADING OUT INTO THE GREAT OUTDOORS we often carry tools of some sort. Usually, the basics. Sometimes more. Depends on...

... how crazy things could get.

Risks we are taking.

But, why do we do that?

We aren't planning to have a breakdown.

Yet, we know shift happens.

It's happened before,
gonna happen again.

The point isn't that we are expecting failure,
we are planning for success.

No matter what comes our way...

... we'll git 'er done.

===

163.8
7.5ish hours sleep
700 anti-oxidant level
√ Upper Body: 80 push ups, 20 pull ups, gripper, heel and toe raises
√ Lower Body: 80 ATG squats and split squats
83/77/5 per Strava

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

DOES THIS MAKE MY BUTT LOOK BIG?

ADDING ANY NEW EXERCISE or movement often reacquaints us with muscles we didn't know we had, mainly because we've neglected to...

... engage them in meaningful ways.

We're sore.

My latest has been a pain in my arse.

Literally.

After my PT said I need to thoroughly stretch my legs with ATG (ass to grass) squats...

... I got started.

'cause I'm obedient as heck when it comes to my body's performance.

I used to do 'em.

In fact, back then...

• they don't bend over
• they lower down with legs
• to a full squat and make it look easy and natural

... I remembered seeing the little kids pick stuff up.

Anyway, 

I'm back at it. 

Started doing...

• a few ATG air squats
• to sets of 20 after 20 pushups
• to doing them with a 35 lb kettle bell

... and guess where I feel it most?

Los glutes.

Guess what is one of our biggest muscles, 
and if engaged with a proper bike fit,
can develop all kindsa power?

Los glutes.

It's bringing me back to high school when the girl I was crushing on came up from behind in the hallway outside English class and pinched my butt...

... whispering Nice @$$.

Ah, the glory days!

Maybe I'll get it back, lol...

... at least a touch of the onthebike power?

===

165.6
9ish hours sleep
640 anti-oxidant level
√ Upper Body: 40 push ups, 10 pull ups, gripper, heel and toe raises
√ Lower Body: 40 ATG squats and split squats
82/71/10 per Strava

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

THE PROJECT AND THE SYSTEM

THE IDEA THAT WE CAN HAVE a system to help us achieve a goal is a mighty fine way to approach any objective. Then, it's just a matter of...

... figuring out the inputs.

After we define the project.

It's looking like this summer is going to be...

• executing our biz plan
• planning a giant family reunion
• and being around for our latest grandchild's arrival

... while hacking Project Leadville.

Without training like a maniac.

By putting a system place,
I can take reasonable action each day...

... knowing I'll arrive according to plan.

Since my bike is already set...

• continue to build strength with sprints and weights
• get back to 2022's svelteness
• fix the everplaguing bike fit

... it's a matter of getting my body ready.

That should allow me to achieve Project Leadville:

• have fun and great energy daily
• put down a sub-9 time at Leadville this year
• stay on track for my very long-term goal of sub-9 at 70

... while keeping the main things - family and business - the main things.

There is a caveat to this kind of systems based action...

• Podiums are nearly impossible to predict
• PRs much easier manage and way more fun to chase after

... it works better for achieving PRs than podiums.

(I'm starting to wonder if I'll every write a complete sentence or an actual paragraph ever again. What is happening to my grammar?)

===

168 (gotta drop 10lbs)
9ish hours sleep
650 anti-oxidant level
√ Upper Body: 80 push ups, 20 pull ups, gripper, heel and toe raises
√ Lower Body: 80 body weight squats and split squats
82/71/11 per Strava (there's no way this is accurate, I'm still wrecked from Sea Otter)

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

HUNGOVER AND LOVING IT

AFTER THE 'A' EVENT, nearly always comes some sort of hangover. Whether it's mission failure, mission meh...

... or mission accomplished.

 Excess is inevitable.

For me that means doing whatever Surfergirl wants to do.

Rather than collapsing on the couch...

... like most Saturdays.

Instead, we drove the opposite direction of home...

• walked the length of the beautiful cove
• picked up insanely good pizza
• 16" not 9", cuz hungry

... to beautiful Carmel.

Followed by 3.5 hours of driving so we could wake when literallyworldfamous
Old West Cinnamon Rolls opened.

Then, 4 more hours on the road...

... cuz the lady likes to detour at the beach stops.

Arrive home,
unload.

Enjoy surprise visit and dinner with daughter and grandson...

... and, finally, collapse on the couch.

(normally, I love Monday morning... not sure about this one.)

===

167ish 
6.5ish hours sleep
550 anti-oxidant level
no Upper Body: 20 push ups, 5 pull ups, gripper, heel and toe raises
no Lower Body: body weight squats and split squats
83/76/7 per Strava

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