---
165.6
7ish hrs
0 cross training
20 minutes recovery
60 minutes reading + Journaling
Podcast:
https://www.strava.com/athletes/10248
HOW TO OVERCOME INJURY
I'VE BEEN ASKED TWICE TODAY if I had any feelings of Why me? after my brain injury. And, how did I overcome that? Well, good questions because...
... we all gotta battle through the shiz.
During the darkest days, I only had one thought.
How can I fix this?
We've all been dealt multiple bad hands over the years, and if we think about it...
... we often come through them stronger, better.
It never seems like it at the time.
Our challenges, I believe, are our challenges, for a reason.
As rotten as they appear...
... they are personalized gifts.
If they weren't for our benefit and didn't totally suck,
they'd be easy to overcome,
requiring little effort,
personal growth,
or change.
With that in mind, I set about studying and researching how best to recover from this unplanned set back.
There's plenty of improvement still to be made...
... and that's exciting as hell!
---
166.7
8ish hrs Sleep
20 pullups 60 pushups 15 shoulder presses + other stuff
20 minutes recovery
120 minutes reading + Journaling
79
>
GIMME SHELTER
THERE AIN'T NOTHING LIKE A TAILWIND to blow the group to pieces. The palms were bending, for sure...
... this one was gonna hurt.
It's counter intuitive.
But, it goes like this.
Alone, a tailwind feels nice.
A chance to tap lightly on the pedals and fly along.
In a group, it's whole different game.
The strong go to the front and drill it.
'problem is, there's no draft,
no place to hide,
no rest.
Which is exactly how it went down today.
Three of us were rotating.
Hard pulls.
It felt terrible,
and great.
Nobody else was pulling through.
I didn't blame 'em,
it was hard as heck.
I glanced back...
... gap was 30 feet.
Then 300 feet.
Then, a slight bend in the road,
an every so tiny gap opened, and...
... I was ejected.
Just couldn't close it.
No draft.
How was the ride back up the coast into the wind?
Well, alone it woulda been a bear.
In the group, much easier.
Sure the brief moment pulling through stung a bit, then...
... it was right back to the shelter.
So, there you have it.
Tailwind, get on the front and get a gap.
Headwind, take it easy, nothings getting away.
---
168.4
9ish hrs Sleep
20 pullups 60 pushups 15 shoulder presses
20 minutes recovery
120 minutes reading + Journaling
78
>
DO LESS, AND OBSESS
CAN'T GET THIS CONCEPT OUTTA MY MIND, not because I've never considered it, because it's so darn rhymey. I coudn't say it better...
... Do less, and obsess.
Maybe I just needed to hear the message?
The idea of having 1 (one) 'A' race a year has always turned me on...
- It's more fun to have one focus
- dive into the nittygritty
- get granular
- geek out
... that's the shift I love.
Yeah, I might end up with a bike that's not good for much but a particular course,
training that is so specialized as to be worthless for everything else.
But, that's the point.
To be so singular,
to be uniquely prepared.
Then, and only then, I might have a chance...
... and that's all the hope I need.
When I'm that locked in, it's easy to treat...
... all other races as distractions at best.
Places to test...
- equipment
- strategy
- training
... nothing more.
When I'm that locked in, it's easy to commit...
... to training blocks and weight lifting.
When I'm that locked in, it's easy to see...
... the big picture.
To do less,
and obsess.
---
168.7
8ish hrs Sleep
20 pullups 60 pushups 15 shoulder presses
20 minutes recovery
120 minutes reading + Journaling
76
>
HE'S TRYING TO KILL ME
THE POOR WOMAN WAS RED IN THE FACE, if looks could kill her guide/date would be dead. They'd just cleared a very overgrown jungle and were now pushing their bikes up a rocky stretch...
... who could blame her?
Who could blame him?
Sometimes our sense of adventure...
... is total nonsense.
I could only laugh.
Don't kill him here, you need to get home first!
They had a ways to go.
We have about 5 weeks to prep for the SurfNSummit.
Yeah, it's far.
Lots of climbing.
But, still I'm surprised at how many people misjudge what it takes.
Some, think it's just impossible to complete...
... usually my most fit friends.
Others, show up with what appears to be no business attempting it...
... but, hope and the desire to do something epic.
It's one of those Henry Ford moments.
Whether you think can, or think you can't...
... you're right.
So, if you think you can ride 100+ miles with 15,000+ feet of climbing...
... click here to check it out:
https://pedalindustries.com/products/free-registration-for-the-surf-n-summit-california-5-18-24
---
168.2
9ish hrs Sleep
No Strength Work
10 minutes recovery
120 minutes reading + Journaling
76er
>
AN OBSERVATION ON UNEVEN POWER BETWEEN LEGS
ONE OF THE SETTINGS ON MY POWER METER shows the power put out by each leg. It can def ovewhelm for an entire ride, because we can...
... freak out about data we don't like.
It's on one of my Wahoo screens.
I see it from time to time on a ride.
Consciously trying to even out the power was annoying the heck out of me.
One leg was always stronger, unless I reallyreallyreallyreally focused.
Then, I had an idea.
Something to try,
that I used to do.
This came to me when I noticed standing and climbing,
power was always 50/50.
Hmmmm.
What's the difference?
Then I noticed,
same thing when it got steep and I really had to put out some power.
Well, that was nice to see...
... somewhat calming.
Hmmmm...
... how to do that all the time?
Welp, this is just an observation.
It might not work for you.
Meter could be mismonitoring, but this makes all the difference in the world...
... when I consciously focus on pedaling with the heels down.
What?
Really?
Yes.
What I think is happening is I'm eliminating a dead spot along the top of my pedal stroke...
... gonna verify with my genius bike fitter, Ashley.
---
167.3
8ish hrs Sleep
No Strength Work
20 minutes recovery
60 minutes reading + Journaling
78
>
THE WHAT AND WHY OF A PROPER EZ SPIN
I'VE BEEN TRYING TO GET THE LEGS TO COME AROUND, which means I had to actually dedicate myself to do some easy spins. Because, like most of us it's just...
... darn hard to go easy.
Or, is it just me?
First off, what constitutes an easy spin?
Two things:
- Low effort
- High rpm's
How low?
Very bottom of Zone 2, or anything in Zone 1.
How high?
90-100+ rpm's.
Why?
Well, one of my early coaches called it a Rinse Ride for a reason.
If we are really doing it correctly,
our legs feel all clean and springy because...
... we rinsed out the crud.
Why else?
- It's good on the brain
- Takes the pressure off, simply relaxing
- Great time to catch up with friends and chat while spinning
How long?
45-90 min seems about right.
The things we think about when we're just spinnin' ez.
---
166.9
8ish hrs Sleep
Just PullUps and PushUps today
20 minutes recovery
120 minutes reading + Journaling
73
>
EVER HAD THE CRUD BEAT OUT OF YOU, FOR REAL?
GROWING UP, we fought a lot. We were too weak to do much physical damage, but there was plenty of pride and shame on the line. It's not much different now...
... when we race.
If we truly get the crud beat out us by...
- the course
- the competition
- our worse, ourselves
... there is only one question.
Did we really get it beat out of us?
Or, are we destined to get pummeled over and over again because...
... the crud is still there?
Is our diet a joke?
Do our handling skills still stink?
Does our bike squeak and wobble?
'Cause if that crud is still there, then...
... it's not beat out of us.
We've just learned to live with mediocrity...
... and that's just plain cruddy.
---
167.8
8ish hrs Sleep
2 Rip On RaceDay Circuits
10 minutes recovery
120 minutes reading + Journaling
74
>
IS IT TIME TO CONSIDER ROAD PEDALS FOR OFFROAD?
WHEN I WAS PRE-RIDING LEADVILLE a while back, the phenom who would shatter the course record floated by me as I labored. He made it look so easy...
... was it the pedals?
99% of MTB racers,
dismount on that course.
There is no way they'd sport road shoes and pedals,
even though they are...
- Lighter
- More aero
- Offer better contact and efficiency
... because once fouled they're VERY difficult to get engaged.
Gravel,
is another deal.
Unless we are pushing the boundaries,
ripping single track,
slaloming sand...
... we're not going to dismount.
The only time would be if crashed,
or unclipped to rutter a turn.
In most gravel races,
that's not likely.
So, should we run the road set up offroad?
I have multiple friends who roll the dice in local XC races...
... and even the long, epic stuff.
It almost always works out great.
Worth the risk?
Up to you.
Worth testing?
100%.
---
167.6
7.5ish hrs Sleep
2 Rip On RaceDay Circuits
10 minutes recovery
120 minutes reading + Journaling
74
>
HAVE YOU EVER TRIED TRAINING BIG BLOCKS?
A QUESTION CAME UP LAST NIGHT ON OUR ZOOM CALL. Have you ever trained big training blocks like Keegan Swenson just posted. Good question...
... does it work?
Maybe.
Here's what I can tell you from personal experience.
18 months ago, I was prepping for my insane time goal at Leadville.
I was really committed.
Holed up in Breckinridge all by myself,
for the month prior.
It's easy to be selfish with the time,
when you're by yourself.
The race is in August.
In July, I did..
- 20 hours
- 22 hours
- 25 hours
... a lot more than my normal 10-12 hours a week.
It was very race specific training.
Lots of Zone 2.
Recovery
was key.
I came out of that in awesome shape,
and had the best race
of
my
life.
Does it work for everybody?
I have no idea.
But, I'll definitely do it again when prepping for a once in a life quest.
----
168.9
7.5ish hrs Sleep
2 Rip On RaceDay Circuits
10 minutes recovery
90 minutes reading + Journaling
73
Do you want to Rip On Raceday?
>
THINGS TO CHECK FIRST...
THERE ARE A FEW THINGS THAT CAN MAKE OR BREAK a race, the chief being the bike. Bikes don't win races, but they sure can make things a lot harder...
... or a lot easier.
As I went through my checklist, I found a few issues:
- Rear brake pad smoked
- Sealant dried out
- Battery low
It's kinda nice to have brakes that work, especially with a ripping downhill like Saturday's.
The course should be in pretty good shape, but that doesn't mean a small wire or piece of glass couldn't be a day-ender without sealant.
And c'mon...
... ya can't ride these modern bikes without good batteries.
And, I'm not just talking about the derailleur batteries. Many of the shifters have their own small batteries.
I have made the mistake of not checking the shifter batteries.
Heck, I didn't even know about them until the start of the Filthy 50 a couple of years ago. I didn't warm up, just saddled up and headed to the start.
Typically MTB XC start... everybody pinned to get to the single track first...
... I got there last.
Shifter was dead, I was spun out and then spit out.
15 minutes later, with some help from the mechanic on site, I was back at it.
Which is exactly why I came up with the RaceDay Bike Checklist, and made it into a sticker.
https://pedalindustries.com/products/raceday-ready™-checklist-stickers
For about a year now we've been shipping the stickers out with each RaceDay Bag purchase. They're great for tool boxes and benches.
Here's a link to check 'em out:
https://pedalindustries.com/products/raceday-ready™-checklist-stickers
----
168.7
8.5ish hrs Sleep
2 Rip On RaceDay Circuits
20 minutes recovery
60 minutes reading + Journaling
71
Do you want to Rip On Raceday?
>
THE HEROIC MOVE
THERE'S A LOT OF GREAT RACING GOING ON. Locally, regionally, internationally. Sometimes we witness the unfathomable attack from impossibly far out, other times...
... a second or third wind, for the win.
By inches.
We shouldn't be impressed.
I'm mean,
it's cool.
We all cheer.
But the truth is the victory was secured long ago.
When nobody was cheering.
It was dark,
lonely,
cold.
The alarm was more drill sergeant, than fan.
In those moments...
... the heroes make their moves.
If we're lucky,
we witness the results.
---
169.1
9ish hrs sleep
No strength work today
20 minutes recovery
180 minutes reading + Journaling
72
>
IT'S LIKE THE SUN GOING UP ON ME
40 DEGREES, 80% HUMIDITY ain't nothing. Combine that with a dawn start, the sun hidden behind the hills, and, well, when you're going 20+ mph in your underpants...
... it's bonechilly.
I left the knee warmers behind.
No vest.
No jacket.
Just arm warmers,
a base layer,
skull cap.
It's risky,
we might freeze,
this is how we do it...
... when we know sunny times are ahead.
So are they?
Whether we are enjoying the longer days,
recovering from an injury,
just getting back at it...
... we hope and plan for...
- better fitness
- decreased fatness
- all things to improve
... it's a process.
And, we know it.
Just like the sun coming up,
we imperceptibly rise to the occasion.
That's how today was for me.
Still got dropped,
but made it a little further.
I'll take it.
Here's a snapshot of where things stand.
There's nothing like a good fitness journey.
How's yours going?
---
168.7
8ish hrs sleep
10 Pullups 30 Pushups
20 minutes recovery
120 minutes reading + Journaling
73 (per training peaks)
>
MY DUMBEST PREDICTION YET
PARIS-ROUBAIX IS SUNDAY. I can't wait. It's always so fun to watch, and such a battle of machine, mind, and bike handling. Lots of drama, and this year...
... is starts before the famed Arenberg Forest.
The forest is always crazy.
Mud.
Cobbles.
A massive battle for the front ensues for those who want the best chance of getting through with the lead group...
... unscathed.
This year, the organizers decide a chicane right before entering the forest would be a good idea.
Less dangerous.
I looked at the layout.
Here's my prediction.
Rather than racing for the forest entrance to avoid carnage...
... they will race to the chicane.
And...
- have plenty of lycra on the pavement.
- or in the barriers
- or both.
... I hope I'm wrong.
Then, we have to wonder, at least I do, what is the point of racing?
Call me crazy, but I think part of it is to show bike handling prowess.
We're still gonna see it with the chicane.
Just seems like a little chicanery...
... to appease, who?
---
169.1
8 hrs sleep
15 Pullups 50 Pushups 40 Shoulder Press... no legs today.
20 minutes recovery
120 minutes reading + Journaling
69
Do you want to Rip On Raceday?
>
BLOOD. WORK.
DON'T BE LIKE ME. Because I never get sick, I never go to the doctor. Which meant I never had my blood work done. You're too smart for that...
... here's why.
By regularly getting the blood work done, we have a baseline for "our" normal.
I don't have that.
When I had the brain injury a few months ago,
things changed.
The brain is our command center, telling the body what to produce and control and do, etc.
A brain injury often causes issues with how the body is regulated.
Today, we reviewed my blood work which was drawn a few weeks ago.
Some markers are out of range - too high on some, too low on others.
Bad news is...
... I have no reference point of "my" normal.
Could be genetic, could be from the injury.
Good news is...
... we know where I'm at, and have some corrective measures to take.
Bonus, most indicators are positive for my body, and with my overall health.
Dr. Cory King, my functional health doctor from Encinitas, went over it all with me.
Nothing too scary...
... but definitely areas to not ignore.
Things like cholesterol levels, vitamin levels, etc. that can have negative effects if left untreated.
So, we'll chock this up as another blessing from my brain injury.
Regardless of your awesome health.
Find out where you are at,
things can probably be improved.
Consider this a gentle and loving nudge from me to you...
... get the blood work done.
---
169.4
9 hrs sleep
1 Rip On RaceDay Circuit
10 minutes recovery
120 minutes reading + Journaling
70
Do you want to Rip On Raceday?
>
CHEAT CODE
HERE'S A DIRTY LITTLE SECRET. Okay, maybe it's not all that dirty but it is secret and fact is it's...
... a cheat code for life.
There's a reason we get out and do our thing.
Sure, it's great to be in shape.
Have that come what may attitude.
Fact is, even though the fitness is great...
... there's something better.
- The problems we solve
- Ideas we come up with
- Freedom to think
We often, nearly always, return...
... renewed.
Ready
To
Kicka$$
Even when,
especially when...
... we've rung out our body's energy supply.
---
169.1
8.5 hrs sleep
1 Rip On RaceDay Circuit + extra pull ups and pushups
10 minutes recovery
60 minutes reading + Journaling
70
Do you want to Rip On Raceday?
>
STRUGGLING WITH WEIGHT... TRY NOT
SINCE MY AWESOME START TO THE YEAR, knocking myself out and spending a 5 days in ICU, my metabolism has changed. This is not uncommon, given the standard protocols...
... and now I'm pissed.
I didn't ask for this, and that is not the problem.
I haven't asked for a solution.
I have forgotten my own wisdom.
Well, on the eve of my bday, yesterday, I was asked...
... What do you want?
Get my lycracovered buns back in fighting shape.
I went to bed with a question...
... How do I get back to my normal, leanish self?
I woke up with an answer.
A book recommendation appeared on my Kindle.
Feast., Fast. Fit. by Fred Duncan.
It wasn't new information for me.
Heck, I preach it.
It's worked in the past.
I believe it will work again.
The lesson?
It isn't get on the diet train...
... it's ask the right questions,
and expect answers.
- How can I get lean?
- How can I climb faster?
- How can I stay cool in the blistering heat?
- How can I complete a century without bonking?
- How can I reduce the drag created by my bike and body?
Try not.
Ask or ask not.
---
170.3
8.5 hrs sleep
1 Rip On RaceDay Circuit + extra pull ups and pushups
10 minutes recovery
60 minutes reading + Journaling
70
Do you want to Rip On Raceday?
>
THOU SHALT CARE FOR THY HANDS
TAKING CARE OF THE HANDS is importante. Road, is pretty straight forward. So is MTB. Gravel, well, it's got it's own challenges...
... what can we do?
I've seen plenty of ruined hands...
- brutal gripshift blisters
- palms filled with asphalt gravelly stuff
- a thumb's skin pealed from under the nail past the first knuckle
... all of it could have been spared with gloves.
Personally, I prefer very lightweight fullfinger gloves.
But, that ain't gonna help on the gravel bike.
No suspension.
What can we do?
I double wrap my bars with a good soft tape.
- helps with vibration
- displaces pressure points across a wider area
I was reminded of how great this is just last week.
It'd been a while since I'd ridden the roadie, been riding the gravel bike on and off road a ton.
As soon as I got going the bars felt weird.
Sharp.
Oh yeah, the single wrap bar.
It's lighter.
More aero.
But, I'd never go back to a single wrap on the gravel bike.
---
170.5
8.5 hrs sleep
1 Rip On RaceDay Circuit + extra pull ups and pushups
10 minutes recovery
120 minutes reading + Journaling
67
Do you want to Rip On Raceday?
>
WHICH NUMBERS ARE WE CHASING?
THERE'S A BIG DIFFERENCE between the kinds of numbers some of us focus on putting up. Some chase big power numbers, while others chase small numbers...
... what's the corresponding motivation?
You know.
Are we more interested in the low numbers: 1st, 2nd, 3rd...
... or, increasing our own personal power numbers?
Do we need everybody to see us on the podium...
... or, are we thrilled when we privately snag a new PR?
We can go out to the race,
or we can design our own incredible adventure.
We can train to beat everybody,
or our training can help us live our best lives.
They're not necessarily mutually exclusive,
there are four seasons for a reason.
---
169
8.5 hrs sleep
No strength work
10 minutes recovery
120 minutes reading + Journaling
67
Do you want to Rip On Raceday?
>
IS IT TIME TO STOP BINGING?
SATURDAYS ARE MY DAYS. All week long, I look forward to getting up early and rolling out with no particular plan but wasting time via hours in the saddle...
... I call it binge riding.
Not today.
It was raining
When that happens on the 6th day of the week,
my day,
I'm typically grumpy.
This time,
I was looking forward to it.
Why?
Honestly, I'd been binge riding too much.
Too many days in a row spent
slipping out after work
staying out too long...
... the time change being my enabler.
I was unconsciously due for a break.
Some call it overtrained...
... overbinged is more accurate,
for me.
---
168.2
7.5 hrs sleep
Lots of pull ups, pushups and squats.
10 minutes recovery
180 minutes reading + Journaling
68
Do you want to Rip On Raceday?
>
THE OL' WHAT IF YOU KNEW...
THESE TWO PUNKS SHOWED UP TO MY HOUSE, and dragged their dear ol' dad out for his favorite thing. Riding MTBs with them...
... that wasn't the best part.
Sure, it was fun to keep up with 'em.
Mostly.
Then, completely overdoing it at Cheesecake factory.
The best part was dropping by the Audi store...
... and hotrodding around in a $70k RS3.
So.
Dang.
Fast!
It's good to get in the dream car, and throw it around some corners...
... to keep the dreams alive.
But, what if it wasn't a dream.
What if...
... you knew you could PR any segment, win any race?
What would it be?
If we don't know,
can't quickly answer the question..
... likely not going to happen.
But,
what
if
we
knew...
... then,
what would we do with today's training?
---
1680
7.5 hrs sleep
1 Rip On RaceDay Circuit
10 minutes recovery
120 minutes reading + Journaling
69
Do you want to Rip On Raceday?
>
JUST BECAUSE IT'S FREE MEANS...
SO MUCH INFORMATION, and so much of it free. Free is a weird price, because we know it's gonna cost time and there's probably...
... an ask down the road.
Don't be fooled.
Sometimes the really expensive stuff is great,
sometimes it's terrible.
Same for free.
Price is a signal.
Should we be swayed?
I recently got an offer to save 30% on a $6000 frame.
6K!!!...
... must be awesome.
Maybe.
But, how do we know?
Really?
The glossy magazine ad?
The pro riding it to a win?
It can be frustrating.
When it comes right down to it, most of us...
... are swayed by our friends' reviews.
Like these -> https://pedalindustries.com/pages/reviews...
... which I'm extremely grateful for.
---
168.3
8.5 hrs sleep
1 Rip On RaceDay Circuit
20 minutes recovery
120 minutes reading + Journaling
69
Do you want to Rip On Raceday?
>
DOES YOUR DOG BITE?
THE GREAT INSPECTOR CLOUSEAU encounter with a dog is classic. The dog is off leash, he asks Does your dog bite? The answer is, No. He bends to pet the dog...
... only to have the dog viciously latch on to his hand!
I thought you said your dog does not bite?
That is not my dog.
I thought about that since Surfergirl has...
- demanded
- pleaded
- asked
... that I let her track me on my rides.
I feel like a dog on a leash.
The Jason Bourne in me wants none of that.
There's nothing to hide,
when I ride.
But, really?
She does have a point.
I often venture into the wild.
Signs with warnings of mountain lions and snakes about.
Trails are often treacherous to the bike,
and potentially me.
Humans few and far between.
If, if, if I should need a rescue,
which I never have...
... I'll just need two things.
A cell signal...
... and a friend who cares.
It's kinda romantic when ya think about it,
guess we're doing all right.
---
168.2
8ish hrs sleep
1 Rip On RaceDay Circuit
20 minutes recovery
120 minutes reading + Journaling
69
Do you want to Rip On Raceday?
>
HOW MY LITTLE PRACTICE LOOP TOOK ME DOWN
I SET OFF TO POUND MY PRACTICE LOOP. The profile is jagged, lots of single track, and...
... I'm trying to crack 90 minutes.
Today's failure is why it's so important to practice racing.
Here's the dill.
This course is very hard to stay fueled on...
... almost impossible to drink, forget about eating.
Which meant I was tuckered out, with 4 miles to go. The last 30ish minutes are pretty dern steep.
With about 20 minute warm up,
winging it on 1/2 bottle and 100 calories was a weak effort.
Just not enough.
Strava called a Massive Relative Effort,
giving the workout a score of 192.
I'll try it again in a couple of weeks.
This time with 400 calories,
and 30 ounces of water,
in a Camelbak.
There just isn't time to suck on a bottle,
the bladder hose is easy to grab,
and once in my mouth,
handsfree.
Ya can't figure that out without simulating what ya might be racing...
... in real world conditions.
---
169.1 lbs (dropping some of these will speed things up, too)
8ish hrs sleep
1 Rip On RaceDay Circuit
10 minutes recovery
120 minutes reading + Journaling
67
Do you want to Rip On Raceday?
>
SPEED AND BRAKES, NOT ALWAYS OBVIOUS
THERE'S A TECHNICAL, ROCKY SECTION on part of a local trail. First-timers walk it, new riders use a slow approach, locals...
... let it rip.
They know something.
Speed makes it much easier to glide over the the treachery.
It's counterintuitive.
Disc brakes are the same way.
They rub.
We pry 'em apart and reinsert the wheel.
Soon into the ride they are rubbing again.
Why?
The pads are worn out.
You'd think they would stop touch the disc or barely work when running thin.
That's the way rim brakes work when the pads are worn down.
Not discs.
Counterintuitive.
Which why we alwaysalwaysalways check our brake pads before a race...
... so we hit the tricky stuff with speed.
---
167.9 lbs
8ish hrs sleep
1 Rip On RaceDay Circuit
10 minutes recovery
120 minutes reading + Journaling
66
Do you want to Rip On Raceday?
>
DO YOU D.H.T.?
WE MAY NOT BE PRO. Our equipment may be lacking, our preparation woeful, our focus far from singular...
... which makes it all the more impressive.
When we, you and me...
... Do Hard Things.
Just like the pros,
but on a whole other level.
They level up,
get a pay check.
Our objective has nothing to do with money, and...
... everything to do with commitment.
Here's the cool part.
People see it.
Our family, friends, work associates, neighbors, etc.
They get inspired.
Maybe not to ride 100 miles or run a marathon or do an Ironman.
Doesn't matter.
The ability to D.H.T. can be applied to anything...
- changing diapers in the middle of the night
- studying instead of clubbing
- making 100 cold calls/day
- working 80 hrs a week for a season
- pushing a car off to the side of the road
- leading volunteers to repair after a disaster strikes
... once we learn we have it within us.
---
169.1 lbs
8.5 hrs sleep
No strength work today
10 minutes recovery
180 minutes reading + Journaling
66
Do you want to Rip On Raceday?
>
WE NEED A METRIC FOR THIS
THE FIRST TIME I SAW SHIMANO'S INTEGRATED SHIFTING, dubbed SIS, I knew there was no chance in a sprint without it. Sure we'd perfected the lost of art of...
... sprinting, letting go of the handlebars with one hand to shift.
But, what was the point?
It was useless.
Shimano changed the game, all because...
... Gripshift had changed the game.
Gripshift morphed into SRAM.
Shimano gave us electric shifting.
SRAM did it better with wireless.
How is that my new Kindle got me thinking of this?
Simple.
Kindle changes the reading game.
Which got me thinking about another game changer, Training Peaks.
It's pretty cool.
All kinds of data.
But, one metric is missing and would...
... be so funny to have.
A measurement for how bad a ride sucks...
- Freezing rain
- Frying pan heat
- Mile long hike-a-bike
- Gail force headwinds
- Countless mechanicals
... indicating our badassness for getting it done,
not quitting.
For example, we rolled the dice this morning on a 38% chance of rain.
No big deal, right?
3 hours in, we face another hour of driving headwind and relentless rain...
... the suckometer was needling past halfway.
- Hands were edging towards inoperable.
- Too wet and involved to eat carbs
- Feet sloshing
Not terrible.
But, somewhere on the ride data it woulda been nice to see...
... the badassometer read out.
Just fer fun.
See where the day's suckiness ranked against other such rides over time.
Time to go back the Kindle...
... under the blankies.
Me still cold.
---
167.9 lbs
7.5 hrs sleep
Just pull ups and push ups
10 minutes recovery
120 minutes reading + Journaling
67
Do you want to Rip On Raceday?
>
LEARNING TO RIP FROM MARCH MADNESS
BALL AND STICK SPORTS are typically concerned with, and built around, offense and defense. How do we...
... apply that thinking to our endurance addictitions?
Do we have offense?
Defense?
Yep.
Offense
- Riding, running swimming time
- Weight lifting
- Racing and competitive group rides
- Upgrading equipment - new, shiny stuff
- Hiring a coach
- Fine tuning the bike fit
- Developing our handling skills
Defense
- Recovery work
- Sleep
- Proper nutrition
- Accountability partner(s)
- Equipment maintenance
- Stretching
- Allies to work with when falling behind
And before you say I've misplaced one of those, we all know...
... the best defense is offense and visa versa.
That's not the point.
The point is to figure out...
... how to incorporate a great offense and defense in our limited time.
---
167.8 lbs
8.25 hrs sleep
Just pull ups and push ups
20 minutes recovery
180 minutes reading + Journaling
62
Do you want to Rip On Raceday?
>
TWO OF LIFE'S MYSTERIES
THERE TWO MYSTERIES THAT SCIENCE can't explain. AI doesn't have the answer, either. But's they are facts just the same. For example...
... why do beginners get all the flats?
Riddle me that one LycraMan.
You know it's true.
You know if you invite a new, excitedtobethere, rider along, there's gonna be a flat.
Waywaywayway more often than the experienced riders will experience.
Makes no sense.
Just like why more bike shops don't have a comfy couch to wait for that...
.... just a few more minutes...
repair.
Maybe a coffee table showcasing
- A colorful catalog of their favorite products
- Samples of their go to sports drinks or things to chomp
- Gotta have tools to check out
I was thinking of another mystery as I swapped out my worn disc brake pads...
... why more of us don't learn the basics of maintenance.
---
168.7 lbs (the struggle is real)
8.25 hrs sleep
1 Rip On RaceDay Circuit + extra pull ups and push ups
20 minutes recovery
180 minutes reading + Journaling
63
Do you want to Rip On Raceday?
>
THE PRIDE CYCLE QUEST
WHAT HAVE YOU DONE THAT YOU'RE PROUD OF? Could be anything, but let's stay on point with athletic endeavors because it's important...
... to harness this concept.
The Pride Cycle Quest.
It's also dangerous,
if we let it get the best of us.
For me, at least, it's all about the quest.
Can I do it?
And, it's a cycle...
- Pick the outrageous result to chase
- Train for it.
- Do it.
... and pick another quest.
I don't really care if anybody else thinks it's cool,
so few understand us anyway.
It's internal.
Am I proud of that result?
It's only dangerous if we are chasing likes and kudos and cheers...
... from the world.
It's not about that.
It's about the quest.
It's personal.
I'm happiest when I have at least one per year.
That's my cycle of pride.
---
167.9 lbs
7.25 hrs sleep
1 Rip On RaceDay Circuit + extra pull ups and push ups
10 minutes recovery
60 minutes reading + Journaling
62
Do you want to Rip On Raceday?
>
CHASING GHOSTS
PATHS BECOME TRAILS, trails become roads, roads become highways. It's evolution, and underneath it all are the ghosts...
... who got it started.
We think we're blazing a trail,
when we are really just going along with the crowd.
I was thinking about the day my longgone granpappy came to watch me race a criterium.
It was all new to me.
We wizzed past him every lap.
But, the laps were long...
... and he could barely see at that stage.
Afterwards, he told me how it was years before, when he was young.
I thought it would be in a velodrome and I'd be able to see you entire race.
Clueless me had no idea velodrome racing was the only bicycle racing 100 years ago.
Prior to that, it was racing bicycles long distance, on dusty...
... gravel roads.
In other words, we gone from...
- gravel
- to velodrome
- to road
- to bmx
- to mtb
- to gravel
... so why is gravel "new"?
It's not.
We're all just chasing ghosts who've gone before.
---
168 lbs
8.25 hrs sleep
1 Rip On RaceDay Circuit + extra pull ups and push ups
10 minutes recovery
120 minutes reading + Journaling
62
Do you want to Rip On Raceday?
>
THIS AIN'T NO TIME FOR FOOLING AROUND
WHAT IS THE BASELINE? The minimum effort to do and consider the week a win? It's important to have the least acceptable effort in mind...
... and make it happen.
Riding in the rain will make you think things like that.
Like, why the heck am I doing this?
Which is exactly what I was thinking as the skies opened an hour away from home.
Because I made a plan.
A public commitment.
Accountability.
Yesterday, in the sunshine and 72 degrees I committed to do the following this week:
- 15 pull ups, 50 push ups, 10 squats daily
- Ride 14 hours this week
- Drop 3 lbs
Easy to do when the weather is good,
and the day lazy.
The public commit was to the RaceDay Rippers,
who also hold me accountable each week when we check in.
I'm two months out from my next quest, the SurfNSummit.
The plan is on my RaceDay Calendar.
Some say Show me your calendar and I'll know what important to you...
... and yes, Date Night better be on there each week.
We have a few of the Giant RaceDay Calendars left, and you can save 25% since a quarter of the year is nearly past by using promo code:
CAL25OFF
https://pedalindustries.com/products/pedal-black-2024-giant-raceday-calendar
Here is the code:
CAL25OFF
Nod to the great Talking Heads for the inspiration
This is ain't no party, this ain't no disco, this ain't no time for foolin' around
---
168.9 lbs
9 hrs sleep
1 Rip On RaceDay Circuit + extra pull ups and push ups
20 minutes recovery
120 minutes reading + Journaling
59
Do you want to Rip On Raceday?
>
HOW TO STAY SLOW...
IT'S SUPER EASY TO STAY SLOW, and just as easy to stay fast. To stay slow, do what your slow friends do and...
... expect to get fast.
The problem with actually getting fast,
nobody gives you credit.
For the most part, they can't see or appreciate, and will never know...
... how hard we work.
And, we've got to be okay with that.
To commence,
recognition be damned.
To be fast, do what you fast friends do...
... and expect to get fast.
Do.
Expect.
168.4 lbs
7.5 hrs sleep
Push Ups and Pull Ups
10 minutes recovery
60 minutes reading + Journaling
58
>
WWDGD?! - 25 WEEKS TO GO
I FELT GOOD ENOUGH THIS WEEK TO DREAM of getting my fitness back and setting unrealistic goals. Is there anything better than that? Getting to a place to...
... dare to go for it.
After pushing hard for nearly 3 hours, we had a choice.
Take it easy or do the hurtful climb?
500' in a mile doesn't sound like much...
... unless it's the last climb of a fast day.
We were gonna skip it, and then Love Watts yelled...
... WWDGD!
Huh?
What Would David Goggins Do?!
There was no choice at that point, because all of us have streeeeeeeeetch goals this summer.
It was fine.
Slower than I'd like...
... but, compared to last week waywayway better.
And so the journey begins.
The countdown to Gravel Nationals.
Here's where I'm at.
You can see my fitness score at the very bottom.
Down from over 50%, 18 months ago.
Weight, 168ish.
Up 10 lbs, 18 months ago.
Vision is still messed up.
Way off from what I considered one of my few advantages racing off road.
Can I be ready September 8th, 2024?
It's gonna be fun,
and frustrating.
WWDGD?
Go for it.
Every
single
freakin'
opportunity.
168.2 lbs
8 hrs sleep
Push Ups and Pull Ups
20 minutes recovery
60 minutes reading + Journaling
60
>
WHEN THE RACE PLAN GOES TO HECK IN A HANDLEBAR
IT WAS A ROUGH START, things weren't going smoothly at all. It was causing a lot of stress and internal turmoil. Energy I'd hoped to reserve for...
... more important sections of the event.
Ayyyy, what to do?
What I always do...
... but, forget to do.
Think of of the things going right...
- I felt good
- I'd started on time
- My prep was perfect
... other words be grateful for the good.
My energy shifted.
I calmed down.
Focused on getting down to business.
Wound up having a spectacular day...
... at the office.
Tomorrow's race should go a lot better, and if it doesn't...
... I know what to do.
168.2 lbs
8.5 hrs sleep
Push Ups and Pull Ups
20 minutes recovery
600 minutes reading + Journaling
56
>
YOU INSURED FOR THAT?
WELL, THE BILLS ARE COMING and I'm thinking about you and me. For years I've looked at health insurance as lame. Struggled mentally, sometimes economically...
... to pay that everlarger bill.
Why?
I never get sick.
Rarely, and I mean rarely, do I see a doctor.
I'm already doing all they would recommend to get better...
- eat good
- skip sugar
- get plenty of rest
- and workout regularly
... why would I spend the $ on insurance?
It feels like I'm being duped.
Well, there are these events called...
... accidents.
They happen,
and are almost completely unplanned.
So, yeah, my bills are coming in and I'm happy as being at the to of the podium at my A race...
... 'cause it looks like almost all of it covered.
Sucks to be out 1000s...
... but, way better than being out 100s of thousands.
Just putting this out there 'cause I love you...
... get covered, if ya ain't.
====
Side Note: has anybody tried insurance for bike like BikeInsure? Asking for myself, just found out about 'em
167.2 lbs
7.8 hrs sleep
1 Rip On RaceDay Circuit
10 minutes recovery
120 minutes reading + Journaling
56
>
DO YOU LET POWER OR HR DETERMINE YOUR HARD VS EASY DAYS?
I HADN'T WORN MY HR MONITOR FOR DAYS. It wasn't working consistently, so I left it parked in the drawer. Until today, I gave it a shot and it actually worked...
... it got me thinking about the levels of easy.
There's so easy...
- I can barely feel the pedals
- I can sing a song
- I can easily talk
- I am not sure
... and maybe a few more levels.
My goal today was to ride as close to the top of my Zone 2 as possible, without going over...
... the I'm not sure range.
I wasn't sure, because my heart rate was bouncing at the top of the range. Meanwhile...
... my power was definitely over into a higher range quite often.
This is how I trained for decades, when I just had a HR monitor.
What's more important then...
... HR in Zone 2 or Power in Zone 2?
I'm gonna say, for me at least, HR is more important. It is more reflective of how all systems are working given the effort and absorbs the little efforts when the terrain or other elements require a few more watts.
Here's a real world application.
When I'm racing something epic, like Leadville, I'm going off heart rate for my pacing, and using the power meter to keep things in check when I have to dig a little deeper to close a gap or clean a technical uphill section.
The reality is, for peak performance on the long efforts...
... it's good to have both.
If it's a short race, under an hour, well, you know...
... put the dadgum gadget in the back pocket and race on feel.
Same for a long day of adventuring, who cares about the data when we're out there.
Enjoy the ride.
We can analyze later.
---
168. lbs
7.8 hrs sleep
1 Rip On RaceDay Circuit
10 minutes recovery
120 minutes reading + Journaling
57
>
SHOULD WE DO A HUNDRED RACES IN A YEAR?
YA WANNA GET GOOD, be a boss, strike fear in your frenemies, be the maker of things that happen...
... instead of wondering what happened?
Race.
A lot more.
100 times/year.
Think I'm crazy?
Think it's immmm po siiiiii ble?
Then don't do it.
Don't even try.
Keep wonderin',
misreading the moves.
Or, commit.
Do:
- 2 zwifties
- 2 local races
- 2 group rides
- 2 of your own personal courses for PR
We all have 52 chances a year,
to race twice a week.
No excuses.
Nothing but upside.
Heck, even a brain-damaged guy like me can do it.
This week...
- hammering my xc race loop Tuesday
- group ride on weekend
... slaying myself today, getting crushed by the fellas Saturday.
Gotta start somewhere.
Gonna do what hurts and what I'm comfortable with.
Twice a week.
Oh... I know you're askin'...
... Why 100 times a year?
Because, every race is different.
We'll see a lot of different situations.
We're trying to see 'em all, or have a reallyreallyreally good feel for what is going to happen.
Simple as that.
Experience counts.
Get some.
It's free.
---
168.6 lbs
8.5 hrs sleep
1 Rip On RaceDay Circuit
20 minutes recovery
120 minutes reading + Journaling
55
Are you ready to Rip On Raceday?
>
NOT GONNA LIE
WHEN I FINALLY CAME TO, I had one thing on my mind. Not after first being knocked out, not after the morphine and other meds wore off, days after being home...
... I wanted to say one thing.
Not gonna lie.
I was hurting.
Stunned.
How could my crazy good health take such a drastic turn in seconds...
... this wasn't what I had planned for 2024.
8 weeks later, I'm improving.
I'd leave it there, but...
... not gonna lie.
I'm nowhere near where I was just prior, nor 12 months ago, nor 2 years ago.
I'm off.
I can work 4-5 hours,
then my brain needs a break.
I can ride my bike,
but I have no power,
off-road vision is shift.
I can talk to friends,
until I can't.
Something even more weird happened though.
Something few will admit or acknowledge or maybe even notice...
... when I took that blow to the noggin' it felt like my spirit left my body.
There's a disconnectedness.
I know things aren't quite right.
Will they return or is life just going to be different?
Not gonna lie...
... this is new territory.
Now, I'm being as honest and transparent as possible in all I do.
My friend battling cancer taught me that,
the freedom of being honest.
Yes, I hid it from Surfergirl that on one of my first bike rides alone I was going down the road and thought I saw 4 ducks crossing the road in front of me...
... it was just two,
that's troubling.
Not gonna lie.
I kept riding.
Lying to myself it was all good,
hiding the truth if asked.
What is easier, being honest with ourselves and those around us or pulling the lycra over our eyes and theirs?
To remind myself of my new commitment...
... I made a special kit, see above.
That's the kind of thing I was looking forward to in 2024.
New designs,
new patterns,
new fabrics.
The good newsy stuff.
If you're into the rawness of honesty, maybe you'll like this too.
It's patterned after one of my all-time favorite Porsche's.
Check the full kit here: https://pedalindustries.com/collections/ngl-collection
Use this promo code on this kit to save 30%: NGL30
Code expires on 3.15.24.
---
168.6 lbs
8.5 hrs sleep
1 Rip On RaceDay Circuit
20 minutes recovery
120 minutes reading + Journaling
54
>
HE SWITCHED TEAM, AND IT...
TODAY AN AMERICAN WON PARIS-NICE, an 8-Day stage race in France. A youngun, 25 years old. He'd never done it before, and wasn't picked as a favorite...
... except he picked himself.
A long time ago.
When riding for a less professional, less scientific team he was spending his own cash on equipment and training to up his game.
Something the top teams covered and pursued relentlessly.
He jumped at the chance to upgrade to the current dominant force in European road racing this season.
Would it matter?
I'd say it is clear.
What's interesting is how many of are trapped like a monkey...
... failing to let go, when we know we should.
Not only did he upgrade his team and training, but placed a huge bet on himself in a daring and startling breakaway with fellow US racer Brandon McNulty.
When you are a pro...
... winning actually is everything.
Way to go Mateo Jorgenson.
---
168.4 lbs
9 hrs sleep
No Strength Work
10 minutes recovery
20 minutes reading + Journaling
53
>
HOW TO GET FASTER FOR DUMMIES
APPARENTLY, LOVE WATTS FORGOT our commitment to go easy on the way up the coast. Which meant we had time to do the biggest climb I've done this year...
... 2 hours and 2000' of climbing for our "warm up".
At the usual time, riders flocked in and we were off.
It felt good to do my first group ride of the year...
- to see the guys
- get whooshed along
- and see some higher power numbers
... until the first overpass.
Where I was off the back.
Caught on at a light.
Off again.
On again.
My breathing and wheezing needed a muffler.
On the next power climb, normally 2ish minutes...
... I needed an extra minute or three.
They were gone.
Yeah, they are nowhere near as fast as I am...
... they're a heckuvalot faster.
Am I good with that?
Yeah, they've always been faster than lit'l ol' me.
Now I just need patience to close the gap to where...
... they are less faster.
So, here's the plan that I've used many a year...
... pick a spot beyond where I got popped today.
Make it just a little further each week.
Corner by corner,
Hill by hill.
Progress > Perfection
---
167.6 lbs
8 hrs sleep
No strength work today
20 minutes recovery
60 minutes reading + Journaling
54
>
IT WAS ABOUT THE TRUTH, NOT ARMS RACE
I HATE TIMETRIALS. I mean, I like 'em, but, yeah, I hate 'em. It's not because I'm not great at 'em, and trust me I'm not. It's because...
... they hurt so dang bad.
Not only that, it's...
- lonely
- painful
- humbling
... is there anything more truthful than getting passed by your minute man?
No drafting.
No wily cunning.
Nothing matters except...
... who is the strongest,
and who can suffer the most.
Oh, wait, one more thing matters...
... who's got the most money to afford the most advanced gear.
When everything tiny thing adds time and seconds matter...
... it can turn into an arms race.
I'm okay with that to a point.
Butttttttttt, don't ya think participation would rise...
... if we raced Merckx-style?
At least at the amateur level?
On our road bikes vs tt bikes?
With road helmets?
And "normal" road wheels?
And... you get the point right?
As much as I hate/love a tt, I truly appreciated Tucson Bicycle Classic for making their tt be done on road bikes the last to years.
It's just a lot more fair/approachable/inviting...
... and equally miserable for all.
That's the truth.
Side note: I think I love XC MTB racing because it's basically a mass start time trial. The terrain naturally and quickly separates us.
---
168.4 lbs
8.5 hrs sleep
PullUps, PushUps, Split Squats, Shoulder Presses
20 minutes recovery
60 minutes reading + Journaling
51
>
WERE YOU AS DORKY AS THIS?
WHEN I WAS JUST GETTING INTO THE SPORT, I was such a dork. A small percentage of you will disagree, maybe even swear at me, but nothing says...
... stay clear, like a mirror.
I know, I know, some of us are damaged and can't look over our shoulders.
Too stiff,
crap balance.
I was neither of those.
I was a spry young newb.
Excited to ride and race.
And my girlfriend of the time wanted to get me something cool.
I quickly mounted the mirror to the end of my handlebar - see pic above.
I thought it was rad.
Perfect for the high speeds and shoulder banging of crit racing,
which I loved.
Rather than turn my head and telegraph my plans,
I could take a peek at my mirror.
Nobody else thought it was cool...
... and they made an obnoxious and clear point of it.
If my hairy legs,
questionable bike handling,
roadrashed arms and legs weren't a give away...
... the mirror, made it clear.
I was not to be trusted in the bunch.
Here's the dill.
They were right.
Because let's face it, anybody focused on the past...
... doesn't have a shot at a winning future.
---
167.8 lbs
8ish hrs sleep
PullUps, PushUps, Split Squats, Shoulder Presses
10 minutes recovery
120 minutes reading + Journaling
50
>
I DON'T ALWAYS RIDE IN THE RAIN...
I COULD SEE THE STORM BREWING. Like a crazy fool, I rolled out anyway even though I was certain to...
... get caught in the rain.
Trust me, I am a fair weather rider.
Gimme 70 degrees,
and a lite breeze.
So why ride?
Two reasons.
One embarrassing.
One legit...
- Poorly executed work day
- It rains on raceday
- Commitment
Yeah, I had all this work scheduled and a timeline to follow....
... and, well, ya know, things didn't go as planned.
That's 1.
Since it does rain on raceday, and I've never let that stop me from lining up...
... it's good to practice from time to time.
That's 2.
And I committed to myself to get my slothful self back in shape.
That's 3, a bonus.
So which one's embarrassing?
- crap planning
- useless prep
- silly commitment
Well, I dunno about you...
... but, I'm cool with
- keeping my commitments,
- being prepared for all conditions,
- even when things don't go as planned.
---
167.4 lbs
7ish hrs sleep
PullUps, PushUps, Split Squats, Shoulder Presses
10 minutes recovery
120 minutes reading + Journaling
50
>
IT FEELS LIKE THE FIRST TIME!
I WOULD CLIMB ANY MOUNTAIN, ride across the stormy sky. It seemed like I'd waited a lifetime, spent so much time in recovery...
... it felt like the first time!
The MTB.
Like it never did before,
like I'd opened up the door.
Finally!
What is it?
I guess it's just the rawness of nature,
bringing out the rider in me.
Dawgawn I'd missed it.
Carving turns,
wiggling up technical sections,
brushing the thistles,
hanging my lycra off the back in the steeps.
Why today?
Well, to be honest, today was a breakthrough on my vision.
The double-vision I've been dealing with was greatly diminished.
Partly time.
Partly exercises for my eyes.
One of you loyal readers,
one of us,
took the time to share with me a gift for everyone.
Tools for increasing our eyesight,
the kind we need to quickly assess the best way to rip it up off road (on road, too).
You can check the tool out here: https://www.readbetweenthelions.org. Go to the K-12 program.
It's free.
Thanks Rick!
Makes me wonder what else we can learn from each other?
Speak up y'all!
Let's get betterfasterstronger...
... together.
Have you checked out https://pedalindustries.com/pages/rip-on-raceday-network?
(yeah, this post is a nod to Foreigner)
---
168.2 lbs
9 hrs sleep
PullUps, PushUps, Split Squats, Shoulder Presses
20 minutes recovery
120 minutes reading + Journaling
48
>
WHADAYA THINK OF UNDULATING TERRAIN?
WE HAVE SOME WEIRD LINGO. Have you ever heard any body, ever, use the phrase undulating terrain? Why would they? When you're motor-powered...
... who cares about the terrain!
Human-powered,
totally different story.
Every bump in the road and trail counts.
The longer we're out there,
the more it counts.
Sooooooooo...
... whadaya think of undulating terrain?
Do you love it?
Or, do you prefer...
- flat
- downhill
- tailwinds
- straight up
- headwinds
... lots choices when we roll out.
Me?
Well.
There are times when I'd give my chamois pad for a flat road with a tailwind.
Days when I feel so amazing I just wanna climb and climb and climb.
But, faced with a choice...
... give me undulating.
Ups.
Downs.
Lots a turns.
That's the ride I choose.
---
169.2 lbs
9 hrs sleep
PullUps, PushUps, Split Squats, Shoulder Presses
20 minutes recovery
120 minutes reading + Journaling
48
>
ACTION WINS EVERY TIME
WHY WAS IT SO MIND BLOWING? Yesterday's Strade Bianchi race was so shocking to me. Because, to me, all the pundits...
... missed the point.
Sure, the favorite won.
This was the inspiring part...
- he told everybody where he'd attack in advance of the race
- made a decisive attack 81 km from the finish
- never looked back
- and won
... who wouldn't want to be able to do that?
What blew my mind
was what the talking heads missed.
This athlete,
is a racer of action.
He had a plan,
and went for it.
Could it have failed?
Most definitely.
Could he have looked foolish?
For sure.
Could he have lost the race outright?
Absolutely.
Did he?
No.
Because he took action.
You miss 100% of shots you don't take.
- Wayne Gretzky
---
167.2 lbs
9 hrs sleep
No strength work today.
10 minutes recovery
90 minutes reading + Journaling
48
>
QUESTION: IS THIS A HIGH DEMAND SPORT?
I WAS LISTENING TO SOME GUYS ARGUE about whether or not was their religion was high demand, and it got me thinking is ours? Are endurance sports...
... high demand?
Yes.
No.
For me, and maybe for you, too...
... its high demand.
Just consider...
- Training
- Fueling
- Resting
... these are the biggies.
They are priceless,
in a sense.
Which is why the are so easy to screw up,
and so misunderstood by lookers on.
We can't put...
- Training time
- Good fueling choices
- Proper sleep and recovery
... on a credit card.
We've got to demand it from ourselves...
... but, is it really demanding when we love the results?
---
166.2 lbs
7 hrs sleep
No strength work today.
20 minutes recovery
90 minutes reading + Journaling
48
>
THE UNCORKED ZONE
IF YOU'RE INTO HOT RODS, then you know what uncorked means. In simple terms, all that junk that keeps the exhaust quiet and lawful is chucked...
... giving us that ultra loud and mean sound.
We have that racing and training, too.
And, if we're smart, we only hit it every so often.
You know what I'm talking about, right?
Zone 2 is corked.
- easy to breathe
- talk while riding
- and go forever.
Today was not Zone 2.
I was uncorked, a bit.
Allowing myself for the first time in 2 months to stretch the legs was amazing.
The accompanying wheezing and gasping for air…
… I don’t know if it was hot rod mean, but it was loud.
Hadn’t heard that in too long…
… ain’t gonna hear for 5 or so days.
Time to add some intensity the smart way.
Polarized.
If ya wanna solid refresher on this approach,
take a listen to this: https://podcasts.apple.com/us/podcast/get-fast-podcast-triathlon-ironman-cycling-coaching/id1400770015?i=1000596124366
Simply, 80-90% of our training should sound like a Tesla...
... cruising through the neighborhood.
That way we are fresh and ready to get after it like the pic above.
Let the rubber...
... burn, baby burn.
---
166.9 lbs
8 hrs sleep
No strength work today.
20 minutes recovery
90 minutes reading + Journaling
56
>
RESULTS DON'T MEAN SHIFT
I DON'T KNOW WHERE YOU ARE ON THE JOURNEY, but I can tell ya this: whether you're just starting out, coming back from injury, at the top of your game, you're gonna fail...
... if results count.
Trust me on this.
I'm rebuilding.
My fitness is shift.
the skills, off.
I've been at the top and the bottom and there is one reason I was able to climb to max fitness and performance...
... I don't care about results.
I mean I do,
but they aren't the motivator.
Optimizing my ability,
having a blast.
Way more important.
Results are nice.
If they are everything...
... quitting, giving up, and failure is on the horizon.
Don't let that happen.
How?
Relax.
We can't see...
... the great results in the making.
They're coming.
Guaranfreakingteed.
---
166.9 lbs
8 hrs sleep
Pullups, pushups, squats, presses
10 minutes recovery
120 minutes reading + Journaling
57
>
ARE WE REALLY DOING THIS?
FOSTER GRANTS ASKED ME Are we really doing this? What kinda question is that...
... Dern straight we're doing it!
Was he hoping we weren't?
Was he doubtful we could do it?
By we, I mainly mean me.
Could you?
I mean, we're gonna have a brain damaged grampa who's been off the bike for months do it...
... can you keep up?
Finish?
What's he referring to?
Oh, just the most life changing ride in Southern California...
- 100+ miles
- 15,000+' of vertical gain
... some might consider it hard.
Others a challenge.
Most an adventure of a lifetime.
So, if you wanna support the old sack a lycra,
if outrageous calls to your soul...
... sign up.
It's free.
and fun.
Click here for deets and pics.
---
167.4 lbs (safe to say, it's time to get seriouser)
9 hrs sleep
Pullups, pushups, squats, presses
20 minutes recovery
90 minutes reading + Journaling
57
>
IT'S NOT AN 'A' RACE IF...
Jun 04, 2023 TODD BROWN
AS RACERS AND ATHLETES, the 'A' race is our north star. Everything we are doing is aligned to achieve a specific result. To be truly powerful...
... 'A' races are something we have never done.
Doing LoToJa for the 'nth time is not an A race...
going for a PR is,
arriving at a never before race-weight is,
completing it when life derailed nearly all training plans is,
shooting for the podium after being pack fodder for years and years is...
... if it isn't scary, it's not an A race.
It's just a race that will B nice to do and allow us to C our friends
Which is fine, but hardly a north star by which all decisions are going to be weighed against...
... is this going to help or hinder the A race?
In that light, most us fail.
Me, especially.
We plan poorly,
make up excuses,
create unrealistic fears,
anything to keep us from facing the fact...
... we are scared shiftless.
Recently, I was talking myself out of going to USA Cycling's MTB Marathon Nationals...
- It's so far away.
- I hate flying (I really do)
- Work is so busy that time of year
- It's gonna cost a ton
- ... on an on.
... What a freakin' baby (I'd say pussy but I know that offends a lot of people, but that's what I was thinking. What a freakin' pussy to come up with all these excuses when it's been on my bucket list for years to go and to win.)
You know the difference between an A race and a B and a C?
Courage.
Because we don't know how we're gonna do it.
We've never done it.
It's impossible.
There is a secret, however.
It starts with Registration.
Just because we can't fathom the outcome we want to achieve,
doesn't mean it's unachievable.
https://pedalindustries.com/collections/the-way-of-the-racer
If you've read my book, which apparently I need to read again for a kick in the bibs...
... then you know Registration is where the magic begins.
And, until that happens we are only fooling ourselves.
https://pedalindustries.com/collections/the-way-of-the-racer
---
165.8
8.2 hrs
Pull Ups, Pushups, Squats
20 minutes recovery
120 minutes reading + Journaling
Podcast:
https://www.strava.com/athletes/10248
https://www.instagram.com/pedalindustries
https://twitter.com/pedalindustries
I THINK I'VE BLOWN IT
Jun 03, 2023 TODD BROWN
ON THE VERY FIRST BABY CLIMB, I suspected I was in trouble. 2 hours later, when riders from all parts met up, I received confirmation...
Bro, you're overtrained.
I was shot right out the back 2/3s up a power climb...
... the lonely ride of shame ensued.
Dangit!
I knew it'd be risky, this little plan o' mine to put in a big training block during our racing break in order to up my fitness a bit.
5 out of 8 days, hitting it hard...
Saturday
Sunday off
Monday
Tuesday
Wednesday
Thursday exhausted, skipped the ride
Friday, very easy
Saturday
... plus weights, Mon-Wed and Fri.
Now, what to do in the next 72 hours?
- Get plenty of sleep - I've struggled a bit lately by adding an early morning commitment, but I think my rhythm is coming around.
- Hypvolt and stretch daily.
- Recovery walk tomorrow.
- Monk-like on the diet.
- Easy spin Monday...
... with any luck, I'll feel better.
We have 4 races left.
My plan, going forward, is back to back hard days with race Tuesday, hard MTB Wednesday...
... then lots of zone 2.
Ideally, the last 3 races I'll be feeling really good.
We'll see.
https://pedalindustries.com/collections/socks-and-gloves
At least I was looking good with these superlight gloves to match my kit above...
... we have lots of colors and did you know...
... it's Buy A Pair, Get A Pair for FREE?
Nothing like matching gloves to make the kit look slick.
Note: be sure and order 2 pair, the discount is automatic when you check out.
https://pedalindustries.com/collections/socks-and-gloves
---
163.9
6.8 hrs (no bueno)
Pull Ups, Pushups, Squats
20 minutes recovery
60 minutes reading + Journaling
Podcast:
https://www.strava.com/athletes/10248
THE POWER OF A GOOD TAIL WIND.
Jun 02, 2023 TODD BROWN
WAS I REALLY GOING 24 MPH on my gravel bike, with underinflated tires and a heart rate of 114 bpm? It sure felt good, plus the sun had finally broken through after a month of May Gray...
... and, it dawned on me.
Everything is easier with a tail wind.
Except for one thing.
And, that can be a problem.
The tail wind speeds everyone up. Suddenly wind is not an issue, and the most powerful riders, if allowed to breakaway, can be nearly impossible to catch.
But, what if we had our won personal tailwind?
Wouldn't that be grand?
Some of us do.
And you can, too.
For a coupla bucks you can have a home gym,
and in 20-30 minutes knock out enough work to make a lot more watts.
Normally, I'd point you to the RaceDay Ready Challenge right here, where I unveil all the strategies I use...
... to Rip On RaceDay.
But, I'm not gunna.
I can't.
Hundreds and hundreds have started the challenge, but failed to make it.
That's on me.
And, it makes me sad.
I really do want you to have your best days ever...
... so, I'm revamping the program.
https://pedalindustries.com/collections/socks-and-gloves
So, allow me to point out that these supersexy, superlight race gloves are amazing...
... light and airy enough to wear ih the hottest temperatures.
Plus... there's a deal going on...
... it's Buy A Pair, Get A Pair for FREE?
You know how cool these are gonna be on the 4th!
Note: be sure and order 2 pair, the discount is automatic when you check out.
https://pedalindustries.com/collections/socks-and-gloves
---
163.6
7.5 hrs
Pull Ups, Pushups, Squats
20 minutes recovery
120 minutes reading + Journaling
Podcast:
https://www.strava.com/athletes/10248
https://www.instagram.com/pedalindustries
https://twitter.com/pedalindustries
ARE YOU A PROTEIN HACKER?
Jun 01, 2023 TODD BROWN
IT CAN BE A CHALLENGE TO EAT ENOUGH PROTEIN, which our bodies need to repair and maintain muscles. With all our efforts to be fueled for the ride, it's easy to skip or skimp on...
... whatever your thoughts on how much protein you need.
The studies can be startling.
A study showed the young really don't need any protein because their bodies manufacture their own supply, while aging athletes need more because their bodies can't utilize it as efficiently.
What are we supposed to do?
Me, I have a goal to eat a gram of protein for every pound I weigh.
To stay on track and make it easy I try and knock most or all of my protein consumption prior to dinner...
... then, I can eat whatever the family, friends or I want to eat.
There are bonuses to this program:
- Your full all the time
- Not consuming a bunch of unneeded calories
I created a journal my protein consumption, the rest is a focus on eating "clean".
For example, here's today's entry...
6/1
30 Kodiak waffles
7 Bacon
7 Cheese
22 Sardines
12 Rx Bar
25 Kachava Shake
50 Poke (dinner)
36 Greek yogurt (dessert)
... a little over gram/pound of my body weight.
https://pedalindustries.com/collections/socks-and-gloves
Good thing the Superlight Race Gloves...
... provide such a powerful connection to my bars.
Did you know...
... it's Buy A Pair, Get A Pair for FREE?
I wear 'em all year long, they're that good.
Anyway, if you're in to Patriotic stuff like me, get a pair for you and a friend.
Note: be sure and order 2 pair, the discount is automatic when you check out.
https://pedalindustries.com/collections/socks-and-gloves
---
165.6
7.8 hrs
0 cross training
20 minutes recovery
90 minutes reading + Journaling
Podcast:
https://www.strava.com/athletes/10248
DON'T LOOK BACK, BUT DO LOOK DOWN.
May 31, 2023 TODD BROWN
THE DRTY WDNSDY RIDE is one of my favorites. We meet at the corner, chase each other up the climbs, search out new and challenging downhills...
... what could be better?
The Assassin had gone to the front, and as the trail got a lot steeper, the pace stayed the same...
... I was afraid to look back.
If I looked back and saw The Gentlemen gapped off,
I'd probably drop anchor myself.
If I looked back and he was on my wheel,
I'd press on and blow up before the top.
Now, why do we do these rides?
Adventure, for sure.
Chance at coming home bloodied, that too.
But, there's something else.
Something bigger.
We're all training for A races in a couple of months. What we are doing now, is laying down the foundation:
- Lots of saddle time
- Riding trails much harder than we'll race
The Great Alex Hormozi shared a great and applicable story we can apply to base training.:
Two men set out to build a building.
One lays the foundation for a 10-story building and finishes the entire building in nine months.
The other lays the foundation for a 100-story building and it takes him the entire nine months just to build the first few floors.
The first “being ahead” mocks the second for taking so long. He decides he wants to build his building into a 100-story building to prove how good of a builder he is. So he tries to add stories on top. He gets to 15-16 stories and then the foundation begins to crack. He starts reinforcing things. But no matter what, he feels he can’t put anymore on top.
Over time, the second guy keeps building and passes the first man. Two years later the second man completes his 100-story building despite barely having his foundation finished by the time the first man finishes his entire building.
The first man, goes to a mentor to ask his advice on growing his building taller. The mentor tells him “you need to tear down this building or start another one new”
He says “and waste all the time I spent building this one? Can’t I just add it on top if I just knew how?”
The mentor replies “there’s a lesson here: The fastest way to build a 10-story building isn’t the fastest way to a 100-story building. Your desire to grow fast ruined your ability to grow big.
https://pedalindustries.com/collections/socks-and-gloves
All of us had on the Superlight Race Gloves...
... with the perforated palms, real leather and device friendly thread.
Did you know...
... it's Buy A Pair, Get A Pair for FREE?
I wear 'em all year long, they're that good.
Anyway, if you're in to Patriotic stuff like me, get a pair for you and a friend.
Note: be sure and order 2 pair, the discount is automatic when you check out.
https://pedalindustries.com/collections/socks-and-gloves
---
166.1
7 hrs (not enough, trying to shift my sleep pattern)
1 cross training
20 minutes recovery
80 minutes reading + Journaling
Podcast:
https://www.strava.com/athletes/10248
https://www.instagram.com/pedalindustries
https://twitter.com/pedalindustries
DO YOU MAKE IT LOOK EASY?
May 30, 2023 TODD BROWN
THERE I WAS, MOVING QUICKLY UP A STEEP CLIMB through a local neighborhood. The bottom far below and the top nowhere in sight, when a lovely lady said...
... Wow, you make that look easy.
I smiled back and wished her well.
She wasn't flirting with me, I don't think.
But, her assessment wasn't quite accurate.
What she couldn't appreciate was the miles I've logged,
the discipline I've learned to exercise,
the wonderful feelings in my body,
the challenges I've faced,
the skills I've developed.
I wasn't making it look easy...
... I was making it look enjoyable, pleasurable.
And that is all the difference,
why I'm endlessly fascinated with this sport.
https://pedalindustries.com/collections/socks-and-gloves
I was wearing these superlight gloves...
... with the perforated palms, real leather and device friendly thread.
Did you know...
... it's Buy A Pair, Get A Pair for FREE?
I wear 'em all year long, they're that good.
Anyway, if you're in to Patriotic stuff like me, get a pair for you and a friend.
Note: be sure and order 2 pair, the discount is automatic when you check out.
https://pedalindustries.com/collections/socks-and-gloves
---
166.6
7.7 hrs
1 cross training
20 minutes recovery
60 minutes reading + Journaling
Podcast:
https://www.strava.com/athletes/10248
HOW TO GET PRs WITH RUBBER LEGS
May 29, 2023 TODD BROWN
WHAT COULD GO WRONG WHEN YOUR PAL, who is already faster, invites you for an easy and lazy holiday spin? Nothing, unless he's noticeably lighter and says...
... We're just gonna cruise up a few hills.
To start, we did something I reallyreallyreally didn't want to do first
Nyes Place.
20% grade.
So steep when the homes were constructed cement trucks were mandated to carry half loads.
I PR'd Nyes, and that was just the beginning of the magic.
Let me tell you how weird this was.
I'd already done the full Cowboy Strong Circuit, plus my legs were still feeling fatigued from Saturday's 80 mile adventure.
Strangely, probably because everybody dropped me on Neyes, I rode that sunnuva climb faster than ever before. I'd only been up it a few times, but still.
Then, I PR'd 2 of the next 3 steep climbs, and got a 3rd fastest on the 2nd of the 4 climbs.
It was just so strange because the remaining 3 climbs seemed so much easier than they ever had before.
Yes, I was huffing and puffing.
Yes, it was a high threshold, nearly anaerobic effort.
Yes, we were regrouping and actually cruising from climb to climb.
But, how could that be?
All these PRs when I'm a lot older?
Maybe the cross training got my muscles firing?
I remember the hearing of the Lakers, in the glory days, hitting the weights before the game.
Maybe it was the nice 45 minute warm up ride over to the climbs?
I do appreciate a good warm up more and more.
Maybe it was the perfect, 60ish degrees and misting.
Maybe it was just physics?
I hadn't done any of these climbs since before I got back into racing and dropped at least 10 pounds.
Maybe it was fitness?
I'm just a lot more committed and fit than I was when Strava first came out.
Maybe it was the bike?
My current road bike is super legit, much more than the bikes I rode for fitness and getting road miles in.
Maybe it was chasing my very fast friends?
There really isn't anything like seeing someone else ahead and tapping into the mental magnet to get pulled along.
It coulda been any one of those, all of those, or some combination.
But, I reallyreallyreally think riding the beast that is Nyes first...
... made everything else seem a whole easier.
Maybe there is something to the Rubber Arm Experiment:
https://www.youtube.com/watch?v=xdxlT68ygt8
---
166.6
7.5 hrs
1 cross training
20 minutes recovery
60 minutes reading + Journaling
Podcast:
https://www.strava.com/athletes/10248
WHAT TO DO WHEN IT REALLY, REALLY HURTS
May 28, 2023 TODD BROWN
THE BIKES WENT FLYING EVERYWHERE. It was a spectacular finish line crash, but I suspect that was nothing compared to the pain felt yesterday...
... which must have been overwhelming.
So, what do we do when we're really banged up?
If you watched the last, incredible stage of the Giro today you might have missed it.
- Not the crash
- Not G Thomas' massive pull
- Not Cav's insanely dominant sprint
A couple of kilometers out, I saw something none of the pundits caught.
Did you?
Geraint Thomas began the healing process from what had to be a supremely bitter and painful loss...
... by helping a friend in need.
Go back and watch it.
He' not paid to pull Cav's lead out man, LL Sanchez, but he pulls along side and says Get on my wheel.
Then, Thomas strings out the race at just the right moment, keeping the pace extremely high and making all the other sprinters work very hard to get into position while Cav is cruising in the perfect position.
With 1k to go, the other sprint teams' momentum carries them around Cav and he's perfectly slotted in 10 guys back on the wheel of the guy rocking the Sprinter's jersey.
It couldn't be better,
it wouldn't have been better if Thomas hadn't done a very good deed.
SMALL RING, SMALL DETOUR, BIG FUN
May 27, 2023 TODD BROWN
THERE'S A LOCAL RIDE I'VE DONE A THOUSAND TIMES, which is why I don't do it that much of late. We hit it today because my pal TimmyV texted up...
... I'm outta shape and need a hard ride.
Perfect, CV is a ride he knows well and knows how to get home.
A mile from home, I realized my front derailer was dead. Same as yesterday, only this time I'd charged the battery...
... good thing there's lots of vert, little flat riding.
We picked up Charlie and met about 30 fire breathers, soon we'd be feelin' that burnin' he'd been yearnin' for.
The first little pitch I stretched my legs, looked back and saw a gap.
Hmmm.
I pressed on, made a light they missed.
I coulda waited, but I was really wanting to ride hard and the group didn't seem that interested.
After 8ish minutes, I eased up and waited and waited and waited...
... they were missing all the lights before the canyon.
We all dropped down the corkscrew, leanin' hard and singin' brake pads, pouring out onto the downhill run before blasting up the other side of the canyon.
I was about 7 guys back.
The pace was heating up, finally.
With zero warning, we hit a road closure. Stopped. Trees down. Turned around.
This is where it got fun.
Paralleling the road is a paved stretch through a campground, which turns to dirt for the final 1/2 mile or so.
Surprisingly, only a few of us knew the route.
A few roadies, balked and bailed out.
The rest loved the detour.
Back on the climb up the canyon, things got going again. It felt so good to be sweating, hearing my heavybreathing, watching the leaders ride away over the top...
... reeling them back in by the 120 degree turn at the bottom,
and hanging on.
Ryan, Chase and I opted for the extra credit, 20% pitch over the very top before regrouping with the rest.
Tim's text came through,
I'm done.
Fried.
I'm glad he got me out,
I'm glad I kept going with only the small chain ring.
It was good to see the friends,
good to get pushed hard,
good to test the legs.
When I got home, I saw the most amazing thing...
... the mark of a winner.
Primoz Rogic dropped his chain,
remained calm and put it back on.
Didn't freak out.
Didn't get emotional.
Didn't give up and quit.
That's focus.
---
166
8ish hrs
Push Ups Pull Ups and Squats
20 minutes recovery
60 minutes reading + Journaling
Podcast:
https://www.strava.com/athletes/10248
WANTING A LOT MORE RESULTS IN 2023
May 26, 2023 TODD BROWN
THERE IS A BIG PRICE TO BE PAID when we have a true A race. It's not the entry fee, the bike upgrades, travel, lodging, food, time off work, time away from family...
... it's a lot more than that.
This is what makes it so hard, and why so many of us fail to accomplish that big A race goal.
The price we must pay is...
... saying NO! to every other race and event and thing we also want to do.
Sure, we'll do other races. Go for PRs. Race our friends to the City Limit signs all year long.
As the great Derek Sivers says in Anything You Want...
... If it ain't Hellyeah! then it's No.
Trust me, I'm battling like hell with this right now.
I had my A week back in March,
that fitness carried through to an exceptional April,
and now we are halfway through a weekly MTB series and it's been a real battle.
I'm burned,
My body is burned,
My MTB is even burned.
But, that competitive bug has bitten and I'm sick with a desire to see if I can manufacture some fitness for the last 4 races...
... then, I'll take a break before building for the next A race.
This could be really dumb and back fire.
If you love racing, which I'm guessing you do since you are reading this post...
... it's one thing to know you need a break, another to take it.
It actually takes courage,
and faith.
https://pedalindustries.com/products/raceday-ready-2023
Thanks to Neal F for the photo above...
... it's a progress shot from his 10-Week Challenge, so rad.
(photo credit RVAHUB)
---
165.6
8ish hrs
Push Ups Pull Ups and Squats
20 minutes recovery
60 minutes reading + Journaling
Podcast:
https://www.strava.com/athletes/10248
https://www.instagram.com/pedalindustries
https://twitter.com/pedalindustries
SOMETHINGS ARE BETTER NOT SAID
May 25, 2023 TODD BROWN
I RAN INTO A FRIEND OF MINE who asked if I was going back to Leadville this summer. He said he needed to go back because he'd had a major mishap...
... and couldn't let that be his last attempt.
Who wants to end on a low?
Not him.
Not us.
We want to go out on top, whatever that top is.
Here's the weird thing though...
... few of our family and friends can relate to what we want to accomplish.
That's actually not that weird, because our standards are so insanely far above the average adult.
What's weird is the reactions of these friends and family.
The questions they ask, the looks on their faces.
They just don't get it.
I told him I wasn't going back that I needed a break, it's a massive commitment.
You going back?
For sure, can't let last year's flop be my last.
That's cool, I'm stoked you're taking it on again.
I knew you'd understand.
For sure.
It's gotten to the point where I rarely share these adventures and quests because nobody gets it.
I'm right there with you. We do these epic challenges just because we want to, it's our thing.
You know what else?
There's a lesson there, one we all know but...
... might not recognize.
At least I didn't recognize it until recently.
Wanting things magical. Simply wanting something a lot opens up the pathway to making it possible. In our case...
... the training, knowledge and plan.
It all starts by simply wanting to do it, regardless of what everybody else thinks.
We gotta want it.
---
165
7ish hrs
Minimal cross training
20 minutes recovery
60 minutes reading + Journaling
Podcast:
https://www.strava.com/athletes/10248
MY SECRET COMBINATION
May 24, 2023 TODD BROWN
THE THORN JAMMED IN MY THIRD KNUCKLE wasn't bothering me at all during my ride. I could feel it catch as I slid my glove off, which was no big deal. Then I knocked against the counter...
... yeah, I felt that real good.
It was a reminder of how great the day had been.
I'd gotten up early.
Done my morning reading and writing.
Followed by a quick session of cross training.
I settled in at my desk and knocked out some good work.
And finished the day riding single track trails with The Gentleman.
It's amazing how quickly things can be accomplished when the habits are in place.
James Clear, in Atomic Habits, says...
... If you want to do 50 pushups start by doing 5.
Naval Revekant says...
... At the end of the day, we are the combination of our habits and the people we spend the most time with.
To which I'll add...
... If you want to rip on raceday, start riding with purpose and meeting up with faster riders.
https://pedalindustries.com/products/raceday-ready-accountability
Did I mention, I'm relaunching this and the price is going up? Join now, and get the current price.
https://pedalindustries.com/products/raceday-ready-accountability
---
165
7ish hrs
1 round of cross training
20 minutes recovery
60 minutes reading + Journaling
Podcast:
https://www.strava.com/athletes/10248
https://www.instagram.com/pedalindustries
https://twitter.com/pedalindustries
YOUR CATEGORY LEADER
May 23, 2023 TODD BROWN
THE ANNOUNCER RAN DOWN THE LIST OF CATEGORY LEADERS, while I unloaded the van.. A few of my friend's names, and of course my frenemy's name...
... stuck out the most.
This is the 4th week of our 8-week series.
Only 6 count.
It's on.
At this point, everybody who has a chance at the series championship has raced at least once. The leaders have all raced 3 races...
... but not everybody has.
And those who have can still toss out 2 races.
In other words, now the fun begins.
My frenemy, Bob, got a coach this year. My coach! Damnit!!...
... maybe I should get back on a formal training plan.
I probably should.
I might.
My A race is still months off...
... I got time.
For now, it's time to see how the weekly MTB race season unfolds. We've had 2 different race winners and a lot of jumbling in the placings.
Each week is gonna have some drama.
The closer we get to race 8, the more the bars will be banging.
---
By the way, how rad was today's final climb of the Giro?!. They only have a few more days of hard climbing...
... it's gonna be epic.
Nobody wants to leave it for the last hilly time trial.
Too risky.
But, sometimes fate has it's say and we just might get down the last day or two with seconds still remaining between the leaders.
https://pedalindustries.com/products/raceday-ready-accountability
Can't wait to check in with the club.
https://pedalindustries.com/products/raceday-ready-accountability
---
164.5
7ish hrs
0 round of cross training
20 minutes recovery
60 minutes reading + Journaling
Podcast:
https://www.strava.com/athletes/10248
WHAT WOULD HAVE HAPPENED?
May 22, 2023 TODD BROWN
THE FIRST CRIT SERIES I EVER DID made all the difference in the world. Not because it was well run, or fancy, or challenging, or had any fans at all...
... it was the opposite.
The amount of blood I shed on the second race still stains my memory.
Who would go back to that week after week?
Me.
Here's why.
The race was put on by the college ski coach, to help his athletes stay in shape. They raced the B race. The actually racers did the A...
... newbs like me the C.
Like all asphalt-roots crits, this one was staged in an out of the way place...
... the giant, aging football stadium parking lot.
It was more packed gravel than pavement in spots, particularly the the turn I slid out in.
I didn't care.
Only 10 guys lined up.
None of us knew what we were doing.
Most of us placed, and occasionally won on a hot summer night.
I was hooked.
I hadn't won anything sporty to speak of since grade school...
... I was a very, very, very late bloomer.
Finally, I'd bloomed and found something I was good at.
But, what if first race was a legit California crit as a Cat IV?
150+ racers on the line was common back then.
The speeds seemed insane.
It's hard to imagine surviving a few laps.
Nope, I needed Bobby Bills and his girlfriend telling us to Go!,
Holding their silly posters with laps remaining,
The ensuing squabble over who won.
No photos or video,
No race numbers on our back,
No friends or family or spectators of any sort.
A handful of athletes...
... tasting victory for the very first time.
That's often all it takes to find a whole new world of adventure and the pursuit of personal excellence.
https://pedalindustries.com/products/raceday-ready-accountability
https://pedalindustries.com/products/raceday-ready-accountability
---
165.9
7.5 hrs
1 round of cross training
20 minutes recovery
60 minutes reading + Journaling
Podcast:
https://www.strava.com/athletes/10248
THE BEST SUPPORT MONEY CAN'T BUY
May 21, 2023 TODD BROWN
I'M NOT THE ONLY ONE WHO WANTS YOU TO RIP ON RACEDAY, there are a whole lotta people pulling for you. But, sometimes it feels like we're...
... grinding up hill with a headwind.
Why?
Because we aren't using our calendars properly.
We have 'em.
Sometimes fill 'em out.
Completely neglect the most important parts.
Here's how I do it, and it's improved every relationship I have and given me superior support on my A race...
- Pencil in the A race, the sooner the better.
- Show it to your important relationships - family and work for sure.
- Add the the family and work dates in pen to your calendar.
... then go back and fill in your A race in pen - I like a fat, red Sharpie.
Share your calendar with all that matter, often.
Here's how to screw it up...
- don't share the A race until it's a few weeks or months away
- don't consider other events your supporters deem important
- only have your A race on the calendar
Can I share a little story?
Here's how I set up my A race in 2022.
- I put it on the calendar 3 years out.
- I blocked out time to take Surfergirl on a surf trip to Mexico months prior to my A race.
- I made sure to get to every family and work event I could.
You know how you want your loved ones and friends to crush it at their thing?
They want the same for you...
... the calendar and caption above are a perfect example.
Pro tip: check out their calendar, figure out a way to be there for them.
Bonus: if your calendar and goals aren't freaking you out, raise your standards. A lot.
https://pedalindustries.com/products/raceday-ready-accountability
I'm in the process of dramatically upgrading the accountability club.
The price is also going to increase.
Those who join prior to the upgrade will be grandfathered in.
https://pedalindustries.com/products/raceday-ready-accountability
---
164.8
8+ hrs terrible tossing and turning, too excited?
No cross training
20 minutes recovery
60 minutes reading + Journaling
Podcast:
https://www.strava.com/athletes/10248
SYNCHRONIZED SPRINTING FOR THE BURRITO
May 20, 2023 TODD BROWN
MY PLAN WAS TO MAKE THE RIDE HARD. When I found the Gambler and the Hulk loading up on caffeine at the corner bakery ...
... my little heart skipped a beat.
Then 1 X Beard, Captain Smith, along with the regulars and some cat named Nico pulled up.
Hellyeah!
This was gonna give me a real read on my new favorite segment.
... how fast can we do it?
Like the young buck I'm not, I started firing. At Jeffery and Alton, The Hulk hit it so hard, only 1 X Beard and I latched on, trying to get through the next light about a half mile away...
... so began the synchronized sprinting.
We barely missed it.
Red light!
Regroup.
Green light!
Over the freeway,
through the first round about,
1 X Beard, Hulk and I were swinging.
Red light!
Regroup.
Green light!
Up a little hill,
through the second, faster roundabout.
The three of us are gone again.
Charging to make every light we can,
pulling through hard...
... I gotta skip a pull.
Okay.
These guys are a little bigger, and I hung on over the freeway which felt like an alp.
Rotating,
Pulling.
Red light!
The Gambler and Nico catch.
Green light!
The next climb up Tesla...
... my batteries are shot.
Hulk, 1 x Beard
gone.
Nico
in between.
Gambler,
on my wheel.
It hurts so flipping bad.
What should be a 2.3 minute power climb,
ends up being a too dang close to 3 minutes.
We catch Nico.
Quick rotations.
Somehow, the idiot who wanted to make the ride hard,
the fool who thought he was a young buck,
pulled to the next short climb.
We're closing.
All 3 of us out of the saddle.
One of us off the back.
Dadgummit!
There's a shortcut.
I scoff and chase onward.
On Church Hill
i can see 'em.
Then I see the shortcutters.
All together over the top for the long, long drop to the coast.
Captain Smith waits,
friends!
We pedal like hell.
There are lights coming up.
Synchronized sprinting?
No luck.
But, we are making the lights too...
... at the last light before the 4ish miles to Laguna, we catch.
Red light!
Regroup.
Green light!
We're in the mid-30s, rotating strong.
This is just what I had hoped for.
Captain Smith and I head South,
they head North.
Only 3 miles and 1000' to go...
... For The Burrito!
It took us 1:07.
Can we break an hour?
First person who does, the burrito is on me.
---
163.6
6.8 hrs terrible tossing and turning, too excited?
Just PushUps and PullUps and a few Squats today.
20 minutes recovery
60 minutes reading + Journaling
Podcast:
https://www.strava.com/athletes/10248
https://www.instagram.com/pedalindustries
https://twitter.com/pedalindustries
TALK ABOUT BLOWING AWAY A PR
May 19, 2023 TODD BROWN
LAST NIGHT'S PODCAST WAS A GOOD ONE. My scheduled guest had to bail due to emergency surgery. Luckily I had a PRO MTB racer...
... and he had a very clear lesson.
The thing about the podcast interviews is they always bring something neither of us were thinking of to the surface.
This dude is a total stud.
- Outstanding husband and father of 3
- 2-Time winner of Leadville
- National MTB Champion
- Founder of Rouleur Development
2 things stuck in my mind, which you might relate to.
- His 20-year quest to qualify for MTB Worlds
- Obliterating a difficult PR
I knew he'd represented the US at MTB Worlds in Switzerland. What I didn't know was that as a Junior, age 17, he was half a point away from going to Worlds...
... how heartbreaking would that be?
Someone would quit.
Many do.
At 40, he was in the best shape of his life. One a bunch of races, got the points and fulfilled his dream to carry our flag on the world stage.
His son is now beating him, and his next quest is to hang on to his pro status so...
... they can race pro together.
In the meantime, he's taken up Hard Enduro motorcycle racing. If you don't know what that is, it is by far the most difficult and challenging offroad racing on the planet: https://youtu.be/pD5qc9aAB4w
2 years ago, when he got into the sport, he found a terrible 1 mile climb. It took him and a buddy 2 hours to get to the top...
... this week he did it in under 7 minutes!
Bryson, how did you do that?
Well... the same way I won Leadville and went to World's, I kept at it.
Anything else?
I entered and trained for 5 Hard Enduros.
That's it?
I also found a new group of people to ride with that taught me so much I could never learn on my own.
Sound familiar?
- Practice
- Enter hard races
- Ride with better riders
That's Bryson Perry's raceday ripping, pr crushing formula.
Here's the link to the actual podcast: https://podcasters.spotify.com/pod/show/raceday-ready-with-todd-b
---
164.6
8.2 hrs
Just PushUps and PullUps today.
20 minutes recovery
60 minutes reading + Journaling
Podcast:
https://www.strava.com/athletes/10248
WHAT'S MORE COMPELLING... RIPPING OR CRUSHING?
May 18, 2023 TODD BROWN
BECAUSE MY 10-WEEK CHALLENGE has been incredibly successful in terms of downloads and attempts and an...
... utter failure at people finishing...
... I'm going to do a 5-Day Challenge.
To get the name right, I texted 60 or so of my friends a question:
Which is more compelling: Crush Your PRs or Rip On RaceDay?
The answers were almost a 50/50 split, with a slight lean towards Rip On RaceDay.
Of those, 50% were a quick answer and 50% quite thoughtful.
Some people had a lot to say, but I think the winner was Cameron Hoffman...
... Crush your PRs is worn out.
Before you tell me what matters more to you, and I do hope you'll reply and let me know...
... here are my thoughts.
PRs are such a good measure for our personal progress and readiness for racing. In a world of tailwind assits, ebikes, and questionable supplement choices it can be hard to win a race or snag a KOM segment. Only we know if it's a legit PR.
Winning is not the goal of racing for me. Yes, I definitely like to win and place well and climb the podium. But, if I didn't have to go all out because I registered in an unchallenging category or few if any participated it can be a truly hollow victory.
Ripping On RaceDay is the win for me. Making a plan, working out the details and through the many challenges, arriving at the start line absolutely ready to rip and then racing hard start to finish...
... that is what compels me the most.
As I'm writing this, my former t-shirt biz partner, Damion Hickman, votes for PRs with this...
... #PRCRUSHER.
Now I'm swayed right back to Crushing PRs because that sounds so cool...
... we'll have to make that tshirt.
Maybe we gotta go Johnny Cash at this point...
... PR Crushing, RaceDay Ripping, Sunuvagun!
How about you?
https://pedalindustries.com/pages/start-a-project
One of the most fun things I do is create a custom kit for the biggest A races. It's such a fun process. That jersey up at the top is one I'm working on for Nationals. I added a fiery look, because I want to be on fire for that race.
Did you know we have No MInimums for custom orders, and the designs are free?
Crazy, I know...
... but, I'm crazy about helping you Rip and Crush!
Creating custom gear is the best gift you will ever give your...
... PR Crushing, RaceDay Ripping Self.
https://pedalindustries.com/pages/start-a-project
---
165.4
8 hrs
Just PushUps and PullUps today.
20 minutes recovery
90 minutes reading + Journaling
Podcast:
https://www.strava.com/athletes/10248
https://www.instagram.com/pedalindustries
https://twitter.com/pedalindustries
BLOODIED AND SCARRED
May 17, 2023 TODD BROWN
MY GLOVES TOLD THE ENTIRE STORY. Once white and pristine, they were now covered with the stains of battle...
... will they ever be the same?
My shins and forearms weren't much better. A thousand little tears received as...
... we tore through the wildly overgrown trails.
Thistles and nettles pricking and stinging.
This is real.
Physical.
Fun.
The blood and weed stains are the proof we are alive and well. Screw the encroaching digital world...
... and its isolation and safety.
We want adventure,
and challenge,
and danger.
We need this,
it bonds us together,
strengthens our humanity.
The best part is we are fit enough to love it!
MY GLOVES TOLD THE ENTIRE STORY. Once white and pristine, they were now covered with the stains of battle...
... will they ever be the same?
My shins and forearms weren't much better. A thousand little tears received as...
... we tore through the wildly overgrown trails.
Thistles and nettles pricking and stinging.
This is real.
Physical.
Fun.
The blood and weed stains are the proof we are alive and well. Screw the encroaching digital world...
... and its isolation and safety.
We want adventure,
and challenge,
and danger.
We need this,
it bonds us together,
strengthens our humanity.
https://pedalindustries.com/collections/socks-and-gloves
Good thing we have a Buy One Pair Get One Pair glove offer going...
... those little stitches across the forefinger are heat sensitive so we can operate our devices with gloves on.
https://pedalindustries.com/collections/socks-and-gloves
---
165.4
8 hrs
1 Circuit of RaceDay Ready Resistance Training
20 minutes recovery
90 minutes reading + Journaling
Podcast:
https://www.strava.com/athletes/10248
THE BEATER RESULTS ARE IN
May 16, 2023 TODD BROWN
RACED THE BEATER TONIGHT. It was rough. According to Starva, I worked significantly harder than previous two races. According to the race results...
... I got smoked, again.
This is going to be a fun nut to try to crack.
There are 5 more races.
5 more chances to figure out what the heck is going on.
5 more weeks to get my race bike back in racing condition.
But, I really don't think it's the bike.
The guys are all riding really well.
We had two new guys show up this week, and the Coxy, who's been beating us, skipped.
Emilio won. For those of you keeping score at home, Emilio is my pal who I desperately managed to hold off for 2nd at the state road race last month.
Look at his lap times.
That's crazy, right!...
... how did he dose his effort so perfectly?
Compare that to mine.
Clearly, I cracked on the 2nd lap.
I passed 4th place on the first lap, then he passed me back and put a minute and half into me. Had to cheer him on...
... he's also named Todd.
What am I gonna do between this week and next?
- Order the parts to fix the race bike, but doubt they'll get here in time.
- Try and drop some of the extra pounds I'm carrying.
- Get in one more hard ride Saturday.
- Recover, recover, recover.
Anything else?
- See what moving parts can be improved on the beater.
- Maybe throw on some new tires.
Is that it?
- I'm tempted to cut out the daily cross training for the remaining weeks.
---
165.4
8 hrs
1 Circuit of RaceDay Ready Resistance Training
20 minutes recovery
90 minutes reading + Journaling
Podcast:
https://www.strava.com/athletes/10248
BUSTING OUT THE BEATER
May 15, 2023 TODD BROWN
TOMORROW IS GONNA BE INTERESTING. I'll be doing the local race on the bike I spend the most time on...
... I consider it my beater.
Not only do I do most of my training on it,
but I loan it out when someone comes to visit,
and, I haven't done a lick of maintenance on it in months.
Why do I ride it the most?
Because it's oldish,
identical fit to my race bike,
and ridiculously reliable day after day.
Why race it?
Well, the race bike's suspension is wonky and in need of love.
Here's the interesting thing though.
Is the ol' bike really a beater or have I just treated it like one?
In its day it was top of the top,
lots of carbon and tech,
super light.
It's lighter than my current race bike,
shifts as good as or better than the electric stuff,
and has a fork that is so plush I still giggle when it gets rough.
Ya know what I'm gonna have to do, right?
Convince myself this is fastest dern bike I own.
Which reminds me about the second chapter in my book, The Way of The Racer...
... All You Can Do.
All we can do is enough...
... not a haul pass to complain or make excuses.
---
165.4
8 hrs
1 Circuit of RaceDay Ready Resistance Training
20 minutes recovery
90 minutes reading + Journaling
Podcast:
https://www.strava.com/athletes/10248
https://www.instagram.com/pedalindustries
https://twitter.com/pedalindustries
HOW TO DO MAINTENANCE MODE
May 14, 2023 TODD BROWN
WHETHER MY NEXT A RACE IS IN 6 MONTHS OR 6 YEARS, this is my maintenance mode. It's tried and true...
... and might be good for you.
Because here's the deal.
We can't race all the time.
Can't be always on.
Gotta rest.
Here's my formula for successful maintenance:
- Know what the next A race, or could be.
- Ride hard twice a week.
- Do other stuff.
Knowing what the next A race, however far off, is a powerful motivator to maintain our good habits we practice when we really want to preform well.
We might drift off course from time to time,
but we always come back because that big challenge is out there.
Riding hard twice a week is simple enough in concept. It can be difficult to do alone. The best way I've found is to have a group to ride with on those big effort days.
For sure somebody in that group has an upcoming A race,
and their energy will get us to regularly push ourselves.
There are lots of other activities I enjoy that compliment riding and racing. Most of them involve family and friends, and it's great to connect more often and deeply than I might when living the A race life.
During maintenance mode the ride time often fluctuates wildly. Long days when there's time, short days or skipping days when time is short. Often, it's just a matter of taking a mental break that necessitates this...
... lack of a regimen.
I've gone years between A races, but I've always had something big out there...
... haunting me to stay fit and healthy.
When is your next A race/event/challenge?
Who is pushing you twice a week?
What can you add?
---
164.9
8.5 hrs
0 Circuit of RaceDay Ready Resistance Training
20 minutes recovery
60 minutes reading + Journaling
Podcast:
https://www.strava.com/athletes/10248
THIS STEEPLE IS STEEPED IN STEPPING TRADITION
May 13, 2023 TODD BROWN
SHOULD WE BOW TO THE CLIMBING GODS on bended knee, or just admit they've broken our legs and will to ride, with ease? Like we have a choice!...
... when it gets truly steep.
To honor the Giro, some of the pitches I battled on a stair-stepping climb today were 24%.
On a stunning 1.3 mile ascent, my pace was pathetic compared to our local pro young Kevin, who rides for DSM.
- He averaged 10.9 mph
- Me, 6.9 mph
- Him 7:34
- Me 11:54
I was well off my PR from 4 years ago, 8.9 mph and 9:14.
Which is great news.
Why?
Because today's route was beautiful and extremely satisfying in every way.
Here's the link: https://www.strava.com/activities/9065838378/segments/3092547893762368880
It had everything...
- Nice warm up
- Some spirited group riding
- 3 Epic climbs
... and the best breakfast burrito I've ever had. Kudos to High Tide for upping their burrito game.
Now I have something to work on for the next few months.
- Dropping my times on the 3 big climbs
That's gonna be really fun to work on.
I'm not sure I'll PR any of them...
- The first one I PRd on a group ride 4 years ago. It's fast enough to make drafting matter.
- The second one I hit after the spirited group ride portion, 2.5 hours in, and PRd 4 years ago.
- The third one... see previous 2, I did PR it today but I've only been up it 3 times as it's a recent discovery.
... I won't ever be a climbing god,
but, I'll definitely be idolizing their gifts to ascend.
---
Time to commit to the RaceDay Ready regimen.
---
165.6
7 hrs
0 Circuit of RaceDay Ready Resistance Training
20 minutes recovery
60 minutes reading + Journaling
Podcast:
https://www.strava.com/athletes/10248
WEIGHT JUST A MINUTE
May 12, 2023 TODD BROWN
YES, I WEIGH MYSELF DAILY. I have for years, and I record it as well. It's such a great way for immediate feedback on what was consumed the day before...
... however, there is a problem.
Weight isn't everything.
Yes, I need to shed all the ballast if I'm going to climb well.
My body always changes, when I gain control of my mouth and truly live by RaceDay Ready.
But, lately my weight is up a bit.
Should I care?
Maybe.
If my body fat is up, then yes.
If it's not, or if it's lower, then probably not.
How to know the difference?
There's the simplistic Do these pants make me look fat? test.
It's simple.
I put on the skinny jeans and if there's a muffin top, we gotta problem.
If the waist is same or looser then it probably means I put on muscle.
Another home test is using a scale that measures body fat.
Generally, they are consistently inaccurate. Meaning I don't think the percentage shown would match up with a legit pro body composition measurement, but I do think it's consistent. While it might say 18%, like today, which I think is high, I think it will be consistently high as long as I...
- weigh myself first thing each morning
- drink about the same amount of liquid each day
... then I can use it to track progress.
Capeesh?
So, do I care I'm up a bit.
Yes, on the surface it bugs me.
That said, I am on a very long-term goal 9 years out. My goal is to be as strong then as I am now. To do that, I'll probably put on more muscle than I'd normally carry because of all the additional strength work I've added to my regimen.
Also,
the skinny jeans are looking good
and the arm sleeves are fitting tight.
Nothing wrong with that.
---
165.1
8 hrs
1 Circuit of RaceDay Ready Resistance Training
20 minutes recovery
60 minutes reading + Journaling
Podcast:
https://www.strava.com/athletes/10248
THE SPEED OF THE PELOTON
May 11, 2023 TODD BROWN
FOR ALL OUR HUBRIS OF BEING THE BEST OF THIS OR THAT, it really just comes down to our peloton...
... who we ride with matters.
We can choose the peloton,
we not the effects.
We've all been on a blistering group ride, traveling the same route we have ridden either alone or with a different group...
... and blown away our PRs.
Keep riding with the those cats and we often go from hanging on,
to regularly pulling through,
to winning the sprint.
The peloton's speed and effects aren't accidental,
riding with them is a choice.
Choose wisely.
https://pedalindustries.com/collections/dirt-dad-fund-store
The picture above is from the DIRT Dad Fund.
Dads
Indoors
Riding
Trainers
These dads Zwift together all year long...
... that's their peloton to stay in shape.
20% of every purchase goes directly to the fund to help the less fortunate members of the peloton.
Click the image to check out some of their gear.
https://pedalindustries.com/collections/dirt-dad-fund-store
---
164.6
8 hrs
.5 Circuit of RaceDay Ready Resistance Training
20 minutes recovery
60 minutes reading + Journaling
Podcast:
https://www.strava.com/athletes/10248
OH, THERE'S MY LYCRA
May 10, 2023 TODD BROWN
GOT MY LYCRA HANDED TO ME LAST NIGHT. The course was nearly identical to the week before, Strava says my little ol' heart was ticking harder than last week's race...
... so, like any fool, I checked to see if my brakes were rubbing!
I mean jeeeeez... my splits were slower, and I was 3 min behind the winner and 2 min behind guys I'd battled the week before.
Whattheheck happened?
The weather was perfect for racing, overcast and cool. Same as week before.
There's a ton of data to dig through on Strava and other places...
- Freshness/Fitness
- Training time
- Effort distribution
- Weight
- Sleep
- Food
- Stress
... here goes:
Stress, I've had to decline some opportunities to give service and time lately and it was stressful to say no.
Food, I definitely cut my calories to get back to race weight last week... and skipping breakfast on raceay was a bozo nono.
Sleep, has been way off. Getting a decent amount, but staying up too late.
Weight, I'm down 2 lbs from last week, maybe too much too fast.
Effort, last week, I went out Thursday and drilled it again then went long on Saturday.
Training time, last week was about double the hours from the week before but less than I was doing a year ago.
Fitness/Freshness, this is the biggie... and a big change from this time last year.
Monday 5/8/23 Fitness 108, Form 19
Monday 5/1/23 Fitness 108, Form 27
Monday 5/9/22 Fitness 127, Form -8
I was definitely in a better place a week ago than this week, and it showed.
What is interesting to me is that my Fitness was quite a bit higher last year and my Form lower, but I was racing better
Let's see what happens in the coming weeks as I get back to last year's training during this series...
... hard race Tuesday,
long Zone 2 and 3 Saturday,
all the other days are Zone 1 and 2.
---
163.2
8 hrs
1 Circuit of RaceDay Ready Resistance Training
20 minutes recovery
60 minutes reading + Journaling
Podcast:
https://www.strava.com/athletes/10248
NO MORE STUPID GOALS
May 09, 2023 TODD BROWN
I HAVE A HABIT OF SETTING STUPID GOALS. There is a big difference between stupid and audacious, but sometimes I forget...
... how about you?
It's a problem for me.
And, I blame it on the bike.
Because I have set many audacious goals over the years and accomplished them it's easy to fall into a trap by simply neglecting two key differentiators.
- Believability
- Highly desirable
Without that, the goals are just stupid at best...
... defeating at worst.
Why do I blame the bike?
To be clear, the bike has helped in both stupid and audacious goal setting.
Specific audacious examples:
- Race Baja 500
- Get kids successfully into adulthood
Not only did I believe those goals were possible, I desperately wanted to see it through.
Now, for some stupid ones:
- Double sales in 12 months
- Purchase a remote vacation cabin
These weren't goals in my soul, they were more like goals I was supposed to go for...
... because of some book I read,
or magazine article,
or guru.
Therefore, stupid...
... and doomed to failure.
Let me be clear, there is nothing wrong with most goals. Nor, do I think it's bad to set goals. But, if we don't believe they are attainable and we don't really have a burning desire...
... they are worthless, and in many cases defeating.
The filter for my goals is:
- Believability
- Highly desirable
---
162.6
7.5 hrs
0 Circuit of RaceDay Ready Resistance Training
20 minutes recovery
60 minutes reading + Journaling
Podcast:
https://www.strava.com/athletes/10248
DO YOU HAVE FRIENDS IN HIGH PLACES LIKE MINE?
May 08, 2023 TODD BROWN
HAD A CHANCE TO CATCH UP WITH MY FRIEND KENT TONIGHT, and boy was it enlightening and confirming. He's a multi-time national champ...
... from high school right on up to the Senior Games.
Gold medals to prove it.
Funny thing is we'd never compared training notes.
Probably because he's a world-class Volleyball Player and we didn't considered ourselves to have much in common...
... he had a 40" vertical leap, I had an okay sprint.
Anyway, we have a lot in common now.
Not with sports, with age and how to preserve our health and be competitive.
For reference, his team is comprised of an average age of 65, and they still compete in the 50's.
Legit.
Turns out we're doing almost the identical regimen.
- Lift weights daily
- Stretch daily
- Eat whole foods
- Stay away from bread and sugar
- Hypervolt and Hyperice
He probably stretches more than I do, and for sure he warms up more than I do...
... he's doing very explosive moves.
- Box jumps, on and off
- Playing tennis
- Running hard
Funny thing.
He got all geeked up when I told him about the sled.
You got a sled?
Yeah.
They're so expensive.
I know, but worth it for all the activation in my ankles.
Where do you do it?
Right on my street, confirms to my neighbors how weird I am.
Ok, I'm getting it.
Get this one from Freak Athlete.
I guess the moral of the story is this...
- keep challenging yourself
- keep signing up for the races
... stay strong.
---
164.6
7 hrs
1 Circuit of RaceDay Ready Resistance Training
20 minutes recovery
70 minutes reading + Journaling
Podcast:
https://www.strava.com/athletes/10248
SERIESLY RACING
May 07, 2023 TODD BROWN
ROLLING INTO THE SECOND WEEK IN MAY and most of the SoCal racing is done or nearing done. Road races, mostly done. MTB races, winding down. Gravel, kinda done...
... but there is a phenomenon.
The race series.
Some of the series are wrapping up, and some are just getting started.
One thing I've noticed, the race series seem to be doing pretty well.
- Lots of racers
- Lots of spectators.
From a business perspective, the various series going on seem to be taking a page out the the ski industries marketing book.
- Give 'em a deal
- Let 'em race a lot
- Take all their money
When that happens, there isn't a lot of energy or time or resources left to do other races.
I can see the series thing continuing to grow and the lone races continuing to shrink.
Is this a good thing?
I dunno.
Among the many positives is those who commit to do the entire series end up belonging to a community vs just doing a rando race. I actually think this is really good. We need to connect more, not less...
... not just the racers,
but the families and
the sponsors.
As athlete's, it's challenging to have an A series vs an A event.
I was thinking about this while listening to the Giro commentators discussing whether or not Evenepoel came in to the first stage too hot and he'll fade in the 3rd week. Or, will he build such a big lead it won't matter.
We kinda get to face that challenge if it's a weekly series, not so much if we race on a monthly basis.
Either way, it's a challenge to figure how to stay fresh and still stay fast.
I like it.
Do you?
---
162.8
8 hrs
1 Circuit of RaceDay Ready Resistance Training
20 minutes recovery
60 minutes reading + Journaling
Podcast:
https://www.strava.com/athletes/10248
CHOPPING WOOD AND ZONE 2 TRAINING
May 06, 2023 TODD BROWN
COMMITTING TO ZONE 2 TRAINING HAS SOME LIMITATIONS AND BENEFITS. For example, it's hard to find a training partner who's zone 2 will match up, which means...
... we have plenty of alone time.
How to use that wisely?
Personally, I use to listen to podcasts or books while spinning along.
Not any more.
I prefer unplugged riding...
- My brain needs a rest
- Outside has many wonderful sounds
- All the better to hear any encroaching danger.
... because it reminds of the great Rocky IV training montage.
Not the wood chopping
running in snow
rock throwing.
Those scenes are epic, but for me it's what is going on inside Rocky's head.
While he's laying all the epic base strength...
... he's thinking.
How is he going to demolish Drago?
And, as the great Tony Robbins points out....
... the quality of the questions determine the quality of the answers.
Somewhere in all that crazy non-traditional and very raw prep Rocky finds his answer...
... maybe it's the scene where he chops down the giant tree?
That doesn't really matter.
What matters is what are we thinking about on these long Zone 2 rides?
---
164
7.75 hrs
0 Circuit of RaceDay Ready Resistance Training
20 minutes recovery
30 minutes reading + Journaling
Podcast:
https://www.strava.com/athletes/10248
ALL GEEKED UP ABOUT THE RESISTANCE
May 05, 2023 TODD BROWN
LAST NIGHT'S GROUP RIDE WAS NUTS. I felt amazing. Even though I'd had a tough MTB race 48 hours prior, even though I'd lifted weights every day this week...
... the legs were magic.
I was all geeked up about it on our Accountability call.
Gushing.
Finally, after 7 months of consistently working on 2 newish moves I was feeling the results.
- The Sled
- The Nordic
For sure I'm a lot stronger than when I started, but I think that's only part of the story.
Permit me to go bro-science on you...
... I think it's neuromuscular.
The entire pedal stroke is engaged and firing because, again bro-science, I've activated all the muscles and tendons.
- The Sled has done wonders for my ankles and really pushing through the bottom of the pedal stroke.
- The Nordic has done the same with the engagement of the hamstrings on the back of the stroke.
Adding those to moves to the squats, box jumps, calf raises and shin raises has made a huge difference in my seated power...
... which is exactly when you'd feel it, all out and hammering on a flattish ride.
The good news, the really good news, is that nearly everyone I share this with thinks I'm an idiot. They think it's dumb to stress those muscles. Foolish to lift 3-5 days a week, year round, except when tapering. A waste of an investment...
... which means I've got a long runway before anybody catches on.
Bro-science...
... gotta love it.
---
Our pals at OverTheHump floated my a coupon code to save $5 for the race plate, use promo code PEDAL23.
---
163.2
7.75 hrs
1 Circuit of RaceDay Ready Resistance Training
20 minutes recovery
60 minutes reading + Journaling
Podcast:
https://www.strava.com/athletes/10248
WWTD?
May 04, 2023 TODD BROWN
I HAD A DISTURBING CONVERSATION at the race this week. It wasn't a troll, I get those. It wasn't gossip, I hate those. It was worse...
... it was resignation.
We've all been there, had our lycra handed to us one too many times and wanted to quit.
Said we'd quit.
Yet, here we are...
... still getting after it.
I did BWR and had a terrible race.
How bad?
Worst finish ever.
Hmmm...
And this is after hiring a coach and going all in.
Ok...
So, I fired the coach and I'm not going to do my other A race this year.
Yikes!
Can I buy you lunch and pick your brain?
Sure, if you drive to San Clemente and we go to Kawamata's.
So, what am I gonna tell him?
Because when I think about it, I already post all I'm doing here...
... and I've consolidated it all in the RaceDay Ready Challenge...
... and I have an accountability call that is a helluvalot more than a check in.
Should he have fired the coach?
Maybe, maybe not.
Hard to know.
I think the right coach can be transformative. At the same time, I think a lot of coaches are plugging numbers into an algorithm and regurgitating the output, and not much more. It's not necessarily their fault, it's what they are taught to do so they can make a living...
... a great coach makes a difference.
PS I'm not a coach.
---
164
8 hrs
1 Circuit of RaceDay Ready Resistance Training
20 minutes recovery
60 minutes reading + Journaling
Podcast:
https://www.strava.com/athletes/10248
SLICING FOR SPEED
May 03, 2023 TODD BROWN
IF WE'RE LUCKY, our competitors will be just a little faster and just a little slower. Bonus if that happens on different parts of the same course. Because then...
... we can get on the ultimate fitness train.
Last night at OverTheHump Race #1 was just such a race. The proof is in the following convo...
I was just trying to hang on to you and gap TR.
Ha! I was just trying to hang on to Coxy and gap you.
We weren't the only ones. I could see battle ensuing all over the course. Racers very evenly matched, pushing hard and trying get away and hang on.
What happens next?
We have a week to get better, and we're all thinking where we lost a bit and where we can gain a bit.
Me, I'm thinking I can make up the 22 seconds to the guy who finished ahead of me...
- I can drop a few lbs
- Carrying the loaded saddle pack was dumb.
- So was the full, tall water bottle
- Not to mention, lifting weights in the morning
- Or, the 2 hour ride the night before
- I can probably get some better sleep
- I could flip my training schedule and be more rested
- Maybe a better warm up would help
... and everybody else is guaranteed to be having similar discussions with themselves, their partners, their coaches, etc.
We're all slicing up the results,
looking for slivers of speed,
a little over here,
a little there.
We usually race the same course 2 weeks i a row. I hope that happens and the weather is about the same...
... we be cool to slice enough time off for a better finish.
---
164.5
7 hrs
1 Circuit of RaceDay Ready Resistance Training
20 minutes recovery
60 minutes reading + Journaling
Podcast:
https://www.strava.com/athletes/10248
THE 3 EVILS OF ENDURANCE ATHLETES
May 02, 2023 TODD BROWN
THERE A 3 EVILS WE ALL FACE. Most of us would rather spend a few thousand on a better bicycle, hire a coach for a few hundy a month...
... than conquer the evils.
This is a fact.
In fact, it came up tonight at the races.
We were battling back and forth for quite a while. The fun kind, bar to bar action. My pal is extraordinarily powerful...
... he's also loaded down with too much ballast.
Dunlop's disease,
dunlopping over his bibs.
Bad for him,
good for me.
Post race went like this...
How much do you weigh?
165ish.
That's 20 lbs less than me.
That's a lot.
I've got to lose 10 lbs.
You'll be killing us all when you do.
Which brings up the 3 evils:
Sleep. We need more. When we get proper rest, the results are subtly better. Enough to matter, not enough to remember to get to bed at a regular time.
Food. We really are what we eat. When we avoid spiking our insulin with sugary foods and drinks we feel great. My simple rule is to eat whole foods as much as possible.
Strength. We need to hit the weights, work the core, and stretch and massage. The stretching and massaging is key to being able to hit the weights 3-5 days a week.
The struggle against these 3...
- Lack of sleep
- Cruddy food
- Skipping the weights
... is very real for me.
Fortunately, I've seen incredible results via RaceDay Ready.
The cost of discipline ain't money...
... but the results are pure gold.
---
165.5
7.5 hrs
1 Circuit of RaceDay Ready Resistance Training
20 minutes recovery
70 minutes reading + Journaling
Podcast:
https://www.strava.com/athletes/10248
THE ROAD TO HELL IS PAVED
May 01, 2023 TODD BROWN
WE DON'T RIDE IN A TRUCK TO THE TOP OF HALEAKALA and coast down in moon suits. We are hard pressed to do a 2 mile ride along the board walk...
... and you can forget the amusement parks.
After you've conquered a climb to the top of a volcano and had a seat of your lycra bibs thrill descending on the very limits of your own skill...
... everything else is boring.
BORRRRRRing,
Pay good money to be cattle prod in a long line,
have no control of velocity or trajectory?
Heck no!
We pay with sweat,
burning lungs,
blood.
Risks,
catastrophes,
hours of preparation.
Some say the road to hell is paved with good intentions.
We say the road to heaven is paved...
and steep
and rocky
and twisty
and flat
and fast
and slow
and windy
and oil
and abandoned
and rainy
and hot
and freezing
and broken
and friends
and enemies
and pot holes
... and full of adventure.
That's our jam.
It's hard
and challenging
and we wouldn't want it any other way.
---
166.5 (time to get serious)
8 hrs
2 Circuit of RaceDay Ready Resistance Training
20 minutes recovery
80 minutes reading + Journaling
Podcast:
https://www.strava.com/athletes/10248
THROW AWAY THE BOX
Apr 30, 2023 TODD BROWN
I THINK WE'VE ALL HAD THE EXPERIENCE of being put in a box. Maybe we put ourselves there, maybe it was a coach, or a friend...
... who observed we were good at X.
Usually it's backed up with our first win.
But, what if we won...
an XC race against terrible bike handlers?
a sprint against the plodding TTers?
a climb against track racers?
... was that worthy of confidence?
Maybe.
The only way to find out is so throw away the box,
try something new or different,
take a chance.
It's a no-lose proposition.
We might discover a hidden talent,
Confirm what we knew all along,
Or, pick up some new skills.
For example, a long time ago I built up a single-speed MTB. Even though it was slower in almost every conceivable way, I actually became a better rider...
- smoother pedal stroke
- increased upper body strength
... totally worth it.
So much so, I'm thinking about building another one up.
---
165
9 hrs
0 Circuit of RaceDay Ready Resistance Training
10 minutes recovery
20 minutes reading + Journaling
Podcast:
https://www.strava.com/athletes/10248
https://www.instagram.com/pedalindustries
https://twitter.com/pedalindustries
ADVENTURE: STUPID OR SMART?
Apr 29, 2023 TODD BROWN
AT 2PM, THE SUN'S HEAT WAS cooking the desert floor. Not a soul to be seen. I knew how to get back to where I'd started, had a pretty good idea of the long way to my destination...
... and hoped the short cut wouldn't kill me.
I wasn't short on time, but lately I'd been...
... short on adventure.
The fact that things could go horribly wrong was why it had to be done,
choosing the safe route felt like failure,
risk taking was irresistible.
The heat might overpower me,
my sense of direction be completely wrong,
a mechanical failure would make for a helluva hike.
I went for it.
Soon enough, whooshing through the dips and drops, my chain sounded terrible.
Why didn't I lube it?
Something had to be wrong, the sound was much worse than dry links.
I stopped.
Sweat filled the bottom of my lens as I inspected the drive train.
Of all the things!
The culprit, a loose chain catcher, was causing the grinding sound.
I grabbed my multi-tool, and went to work.
So did the horseflies!
Swiping at them only seemed to signal for their friends to join in harassing me.
The fix, in this case, was removal of the catcher as quickly as possible so I could get moving.
Rolling into the small town felt fantastic,
I'd tempted fate,
and won.
---
165ish
7.5 hrs
0 Circuit of RaceDay Ready Resistance Training
0 minutes recovery
20 minutes reading + Journaling
Podcast:
https://www.strava.com/athletes/10248
https://www.instagram.com/pedalindustries
https://twitter.com/pedalindustries
SHE GOT ME GOOD
Apr 28, 2023 TODD BROWN
ANOTHER TRAIN INSANE SESSION with my littlest, and I'm smoked this time. A bunch of bouncy girls and a few guys, jumping, boxing, lifting, squatting...
... doing all kinds of whacky moves.
61% of the workout was zone 2, a little tempo, and an average HR of 116.
But, that doesn't tell the story.
The story is I'm weak; way weaker than I thought I'd be, especially during some of the moves focused on just one area, like biceps.
Another curiosity was my imbalance on coordination. On some of the complex moves I was clearly better at on one side vs the other.
Lastly, explosiveness. While I struggled to get my fried legs to achieve lift off...
... they looked like Peter Pan, easily floating up and twisting down.
There's a lot to be said for serious crossfitters, which is true...
... of any athlete that specializes.
---
165ish
6 hrs
1 Circuit of RaceDay Ready Resistance Training
10 minutes recovery
20 minutes reading + Journaling
Podcast:
https://www.strava.com/athletes/10248
https://www.instagram.com/pedalindustries
https://twitter.com/pedalindustries
WE TRAIN BECAUSE OF THE 2ND LAW OF THERMODYNAMICS
Apr 27, 2023 TODD BROWN
BECAUSE THINGS ARE CONSTANTLY GOING TO A STATE OF DISARRAY we have to train. It's just the nature of this dimension as clarified in the 2nd Law of Thermodynamics. As athletes,...
... we can be sharp and fit or far from it by regular training and racing.
I was reminded of that when I looked at the heinous state of the van's once pristine vehicle wrap.
In just a few years, it went from sexy to shabby.
So I decided to do a refresh on the look and feel of things using the essence of PEDAL Industries.
This is our...
Creation Story – a friend asked me to produce a custom bag for his race team. When I saw his concept, I took it to the next level with all the compartments and labels. It was easy because I had such a need in my own life. It took about 6 months to figure out all the fabrics to use, printing, cutting and sewing. We’ve never changed our core process or partners.
Creed – We are athletes. We train and race in order to be fit and ready for all of life’s challenges. Each day we work to get a little better. For us, Every Day Is RaceDay.
Icons – Our icon is the flying wolf because we are hungry like wolves to improve, and we fly like eagles on raceday. I had created the flying wolf logo for the PEDALposse, but since that has been tabled and people love the logo, we’re going to use it a lot more.
We’ve also settled on Black, White and Yellow 1235 as our corporate colors. The yellow of all our pocket linings is one of our distinctive features. Next up will be manufacturing our bib pads with yellow highlights.
Rituals – Our rituals are laid out in the RaceDay Ready 10-Week Challenge.
Sacred Words – PRs > KOMs. Winning is nice, a bonus. PRs are the metric that shows improvement. In the end, we have only ourselves to conquer.
Non-Believers – The anti-athletes who mistreat their bodies.
... now to apply that to the new van graphics featured above.
---
165ish
8 HRS
0 Circuit of RaceDay Ready Resistance Training
10 minutes recovery
75 minutes reading + Journaling
Podcast:
https://www.strava.com/athletes/10248
IS THIS PROOF IT PAYS TO PRE-RIDE?
Apr 26, 2023 TODD BROWN
THE FIRST WORDS OUT OF MY BUDDY'S MOUTH, well, they kinda hurt. When it comes from someone else...
... it stings a little more than it should.
I gotta ask...
Ok...
How did you get second place again?!
Ouch.
Somehow it's not as funny as when I'm mocking myself.
But, some times we need salt in the wound to dig a little deeper.
Is there a common denominator?
Over the last year, 5 of 7 A races,
- MTB XC Nationals in CO
- Leadville
- US CUP XC
- CA State Road Champs
- Sea Otter Fuego XC
... I was beat by a local or a returning ex-pro.
Is that the difference?
The first two, was a CO local who lived in Leadville for 15 years.
US CUP ex-pro who has raced the courses many more times.
CA State, local.
Sea Otter, local.
It's weird.
I know.
You got a better idea?
Yeah, they were faster and better.
---
165ish
8 HRS
0 Circuit of RaceDay Ready Resistance Training
10 minutes recovery
90 minutes reading + Journaling
Podcast:
https://www.strava.com/athletes/10248
IT'S WORKING!
Apr 25, 2023 TODD BROWN
THERE IS NOTHING MORE EXCITING than knowing the training is paying off. That is because it's so hard to know, right? Sometimes we doubt. It's not like you can see...
... the construction of more mitochondria.
How do we measure the little engines that can?
Power meters tell us how much power we put out,
and that's cool.
Heart rate monitors tell us how hard our heart is working,
and that's good to know, too.
Good metrics, for sure.
We can gain confidence and swagger tracking that data. Of course, some bad data results can also be...
... a sucker punch.
Which brings me back to knowing,
now that's powerful.
For me, there isn't a metric I trust or bank on. Sure, I'll do some checks on the local hill or get after it on a group ride that is essentially a practice race. Those can give me a good indication.
But, there's something better.
More powerful.
It happens after a serious 8-10 weeks of training...
Building in the base,
logging hours in the saddle,
continuing all the resistance training,
being a freakin' monk at the dinner table.
... then I taper, and go into major recovery mode.
Ideally, if all goes according to plan, 4 days out from the A race, I'll stomp hard on the pedals for 30-90 seconds. A few times, during an endurace pace.
The day before, I'll go out for a shorter ride, and stomp on those pedals for 10-20 seconds.
My legs, will feel nothing but magical.
Then,
the doubts vanish,
and I know for sure I'm ready...
... now, that's exciting!
---
165ish
7.8
0 Circuit of RaceDay Ready Resistance Training
10 minutes recovery
90 minutes reading + Journaling
Podcast:
https://www.strava.com/athletes/10248
TLDR IS NOT THE BEST OPTION
Apr 24, 2023 TODD BROWN
THE DIGITAL WORLD is leaking into everything we do. It's not good. In many cases, what should be liberating us is...
... watering down the bike ride experience.
We have our own version of TLDR (too long, didn't read)
Because we can be reached any time at any place, it can be very difficult to create boundaries for work and the rest of life.
Consequently, we miss the group ride or skip a nice afternoon on two wheels...
... instead we hit the trainers.
Too long, didn't ride...
... is not acceptable.
We need sunshine.
We need connection with our people.
We need disconnection from the pressures around us.
The tools to make the time are readily available,
it takes commitment and planning,
to meet up for a ride.
... and it's totally worth it.
---
165ish
6
0 Circuit of RaceDay Ready Resistance Training
10 minutes recovery
60 minutes reading + Journaling
Podcast:
https://www.strava.com/athletes/10248
https://www.instagram.com/pedalindustries
https://twitter.com/pedalindustries
A SEA OTTER CLASSIC
Apr 23, 2023 TODD BROWN
I FIRST STARTED COMING TO THE SEA OTTER CLASSIC for the road races. Specifically, to race on the famous Laguna Seca race course. There's nothing like diving down the corkscrew...
... tucked, at 60 mph.
Except for maybe today's XC MTB race.
We start on the same asphalt and race to the top of the same hill... then, 50-100 racers squeeze into a very hardtopass single track.
Instead of tucking to hit 60, we are flying over rock and ruts and carving turns...
... to get out of sight out of mind.
I was second through the gate, the guy in front could climb but he wasn't going nearly fast enough on that hardtail...
... as I go around his left another rider goes around his right and shuts the door on us.
He's gone, and I'm battling to get through myself.
Let me just say righ there, some people are cool and know you are being held up...
... some aren't.
He was.
As I'm closing back up to first, I completely overshoot a blind corner and go off course into the deep grass.
The gap increases to him, decreases to the hardtail.
10 minutes in and we are already catching the group that left 5 minutes ahead of us.
The trail is about 12" wide.
The only way around is through the tall grass, which requires a lot more power.
By the time I clear the first major climb of the day, 1st place is gone.
He was just a helluvalot faster.
We still have 90ish minutes of racing, which ends with one of the most heartbreaking climbs you'll ever do.
Time to settle in and go into diesel mode. Climbing at high threshold and descending like a demon.
Every now and then I look back.
Nobody is coming.
At mile 19ish, I'm feeling good and continually passing rider after rider from the previous when all of the sudden...
... that freakin' dude blows right by me.
I pick up the pace and hang on for a minute or so, but it's just too much.
The nightmare of cramping and battling the final 3-pitch climb is amazingly fresh in my mind. I opt to let him go and continue on at a pace I know I can hold for the entire day.
Yet another first rider up award to add to...
... the largest collection of 2nd places in the northern hemisphere.
That's the race story,
but not the story of my time at Sea Otter.
For me, this was a unique experience. After years blogging, and nearly a year working on my social media, and months of launching my podcast...
... some really cool things happened.
People took time to stop me, and introduce themselves and tell their stories...
... why they were there, racing.
Max studied with our son Trevor and has spent some time at the house...
... he was there doing his first race because his friends who make a really cool truck tent need someone to represent.
I hadn't seen Derek since he was 14 or so, when I was his counselor at church...
... he was there to get a better corral time for Leadville this summer.
Steve stopped by the van looking to purchase a changing poncho...
... he was there racing with his family.
Mark, who won, had been focused on the race since October...
... looking forward to aging up to the 60s. Any time on the podium with Francisco it's a good time.
I think this is Steve. He introduced me to his beautiful family as the guy who inspires him to get out and ride...
... it was the first race for his boys, and family trip back to Monterrey, where they were married.
This was by far my most satisfying trip to Sea Otter...
... maybe next year the race track will be complete and we'll hit the corkscrew again.
https://pedalindustries.myshopify.com/products/raceday-ready-accountability
My friends, old and new, all had great races.
If you're struggling to get to the next level...
... check out the club.
https://pedalindustries.myshopify.com/products/raceday-ready-accountability
---
164ish
8
0 Circuit of RaceDay Ready Resistance Training
0 minutes recovery
60 minutes reading + Journaling
Podcast:
https://www.strava.com/athletes/10248
https://www.instagram.com/pedalindustries
https://twitter.com/pedalindustries
THIS MAKES YOU SPECIAL
Apr 22, 2023 TODD BROWN
TOMORROW'S RACE STARTS ON A WIDE RACE TRACK. We'll go straight up hill for about a mile then the course funnels down to a u-turn onto a single track...
... to get there will be a sprint royale.
But, we can't let up because we still face 28ish more miles with 4000ish feet of elevation gain.
Just that sprint start alone would have most people bent over puking.
Looking at the course profile we will deal with 15-20 similar, punchy climbs.
The single track is treacherous enough to take a good chunk of us down.
About the same amount will experience some sort of mechanical issue. Flat tires, broken chains, etc.
A similar percentage will battle cramps and sour stomachs.
In other words, about 25% of tomorrow's competitors will have to deal with some sort of real physical challenge.
Add in the fact that everybody wants to win, and nobody is going to make passing easy and you've got...
... the reason most people don't race.
We do because
- We're in it for the long haul.
- We've already fought to finish many races.
- We are battle hardened able to take any challenge and press on.
That is what makes us special.
Different from most people.
Resilient.
Without a doubt learning to be resilient has helped me push through all kinds of life's challenges.
How about you?
https://pedalindustries.myshopify.com/products/raceday-ready-accountability
Need some help sticking to the plan?
Join the club.
https://pedalindustries.myshopify.com/products/raceday-ready-accountability
---
164ish
8
0 Circuit of RaceDay Ready Resistance Training
10 minutes recovery
60 minutes reading + Journaling
Podcast:
https://www.strava.com/athletes/10248
https://www.instagram.com/pedalindustries
https://twitter.com/pedalindustries
BUILT TO LAST
Apr 21, 2023 TODD BROWN
IT'S NOT ENOUGH to get in shape for a race this summer. We've got to think much farther out because racing is the anchor to our fitness. If we're fit, we are fit for all of life...
... so, what's your A race at age 90?
Work backwards.
Consider the effects of our decisions some times take decades to show up.
Good,
and bad.
Since the compounding effect of training is real...
... we think of Every Day Is RaceDay.
Tomorrow's ability is dependent on today's commitment.
https://pedalindustries.myshopify.com/products/raceday-ready-accountability
Not getting it done?
Join the club.
https://pedalindustries.myshopify.com/products/raceday-ready-accountability
---
165.6
8.1
0 Circuit of RaceDay Ready Resistance Training
0 minutes recovery
60 minutes reading + Journaling
Podcast:
https://www.strava.com/athletes/10248
https://www.instagram.com/pedalindustries
https://twitter.com/pedalindustries
FADS FADE FAST
Apr 20, 2023 TODD BROWN
SO MANY FADS COME AND GO. It's not easy to distinguish between the good and the bad. I have a few rules of thumb to help me...
... know what is legit.
Here are my top 2 rules:
1. When it comes to food, you know it's a fad when you see ridiculous claims on food that is complete trash.
For example, I've see Red Vines packaging printed with these gems over the years...
- Fat Free
- Gluten Free
... do those ring a bell?
Or these poisons proudly on the Keto train:
- Fried chicken wings
- Pork rinds
- Pizza
2. Good advice endures.
For example, long slow distance is key going fast.
- Eddie Merckx calls it piles of miles
- Phil Mafetone preaches Zone 2
- Joe Friel base training first
In other words, if it's been around a long time and the marketers don't have their fangs clamped down ready to suck your hard earned cash...
... you're probably in good shape.
Does that mean there's nothing new?
Not at all.
Study the literature.
Absorb the podcasts.
Just take it with a grain of sea salt.
https://pedalindustries.com/pages/raceday-ready
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164.8
7.5
0 Circuit of RaceDay Ready Resistance Training
20 minutes recovery
60 minutes reading + Journaling
Podcast:
https://www.strava.com/athletes/10248
https://www.instagram.com/pedalindustries
https://twitter.com/pedalindustries
THIS ISN'T HARD, THAT'S HARD!
Apr 19, 2023 TODD BROWN
ONE PERSON'S WORK is another person's pleasure. To us, it's nothing to ride up a hill for 20 minutes, or much more. We love it, the climbing up, being in the power zone...
... almost as much as ripping and carving down.
Here's the weird thing.
And it came up in a conversation with a committed, hard core surfer.
For reference, most of surfing is paddling as hard as you can to get through the breakers for up to 20 minutes, then floating between sets, then jockeying for position with other surfers, then paddling as hard as you can to catch a wave, at which point you battle back out through the breakers...
... all kinds of work for very brief payoffs.
2 hours in the water,
gives no more than 2-4 minutes actually riding the waves.
So why is it that nearly every surfer I know, these very talented athletes who are used to fighting nature and man, wants an e-bike?
Because...
... it looks like work.
https://pedalindustries.com/pages/raceday-ready
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164.6
6.2 hrs (Surfgirl's flight landed at 5am, that's love right there)
1.5 Circuit of RaceDay Ready Resistance Training
20 minutes recovery
60 minutes reading + Journaling
Podcast:
https://www.strava.com/athletes/10248
POLARIZED CHAIN SMOKING
Apr 18, 2023 TODD BROWN
TONIGHT WAS FUN. I hit a bunch of hills on my way to the group ride. It's kinda sneaky, and maybe I shouldn't do it, but when you're frothy like that and everybody else is cold...
... it's just too darn easy to pin right away.
Besides, it's a training ride and I'm training for some MTB racing and those always go hard from the start.
I rode the first 5ish miles off the front.
Strava estimated 300+ watts.
HR was nipping at anaerobic.
It was about a 10 minute effort,
the final for the day,
I felt great.
The point is this. If you're going to do polarized training...
... the hard days have got to be chain smokers.
Not kinda hard,
Not up there...
... all out
is all that counts.
I love these custom socks we made for the Chain Smoker MTB Race in Vegas next month.
https://pedalindustries.com/pages/custom-gear
If you want to make some custom socks...
... click here: https://pedalindustries.com/pages/custom-gear
164.6
6.2 hrs (Surfgirl's flight landed at 5am, that's love right there)
1.5 Circuit of RaceDay Ready Resistance Training
20 minutes recovery
60 minutes reading + Journaling
Podcast:
Training:
https://www.strava.com/athletes/10248
HOW 'A' RACES CAN GUIDE OUR FITNESS JOURNEY
Apr 17, 2023 TODD BROWN
THE PROBLEM WITH LONG-TERM THINKING is that it works. The proof is everywhere. The challenge, clearly, is not the thinking but...
... staying on course.
Thinking is easy, doing can be hard.
So, here's how to make it fun.
- Have a massive goal for an A race - I mean completely unreasonable
- Have check-ins with ourselves or others
- Measure our progress
If it's fun, it will be easy.
If it's easy, it will get done.
1 caveat...
... the A event must be a minimum of 6 months out, ideally years out.
Here's an example.
Unreasonable: I have a goal to crack 9 hours at the Leadville 100 when I'm 70. To the best of my knowledge it as never been done. How's that for unreasonable?
Check-in: I plan to do the race, and a few similar races, between now and then.
Measure: I know where I need to be in terms of fitness, and I track those metrics daily.
The best part is the benefits that come with a true A event...
- I'll maintain maximum fitness, with the accompanying ebbs and flows of seasons.
- I'll arrive at 70 in far better shape than if I didn't have such an outlandish goal.
As the great Socrates said:
The beginning of wisdom is defining the terms.
In other words...
... let your A event guide your fitness journey.
https://pedalindustries.myshopify.com/pages/raceday-ready-2023-ala-todd
164.8
8.2 hrs Sleep
1.5 Circuit of RaceDay Ready Resistance Training
20 minutes recovery
90 minutes reading + Journaling
https://www.strava.com/athletes/10248
TIPPING THE SCALES IN OUR FAVOR
Apr 16, 2023 TODD BROWN
PIANISTS PRACTICE SCALES to get familiar with the notes and chords. We do the same every time we ride. In both cases, the most important result is...
... opening the pathways to reach the desired actions.
The end product is confidence and ease, and magic.
My pal Merlin is a true magician on a keyboard. He can play anything, in any style, on anything with keys. Last week, before a workout, he made my grandmother's old, salt-air-destroyed piano sound amazing.
Like a pro on an old and rusty bike schooling all the hotshots.
It's not the piano,
not the bike.
It's the player who has played the scales,
the rider who was logged the miles.
There is no substitute for time in the saddle when it comes to handling.
Leaning.
Sliding.
Sprinting.
Jumping.
Braking.
Dodging.
Just riding outside improves these skills.
Honing them requires specificity.
PRs and Podiums follow.
Yesterday, my son Trevor joined me on a ride. First time for him in years. He raced very successfully from 2013 to end of 2014.
Dad, would you consider this riding to be technical?
Yes, a lot of bones have been broken on this trail.
Are you surprised I'm keeping up?
Slightly, but I'm astonished at your ability to talk when we climb.
My heart rate is 189!
Ha ha ha!... mine's 152.
Give me a few months.
How, how, how could that punk be so fast downhill with zero riding and keep up climbing without wheezing?
He'd done his scales.
He still has the smoothest pedal stroke I've ever seen.
We can't purchase the pathways, but...
... we can earn them.
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Podcast:
Training:
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164
8 hrs Sleep
0 Circuit of RaceDay Ready Resistance Training
20 minutes recovery
180 minutes reading + Journaling
https://www.strava.com/athletes/10248
