SPRINTING IS SO FUN, especially alone.  Down clear road with a tail wind, out of a turn and into the next, up a short hill...

... It's so energizing.

Then why not sprint all the time?

The answer's obvious,
because we can't.

It's not physically possible.

The next best thing is...

... if we do it right.

The great John Wooden preached...

... Be quick, don't hurry.

Quick is 

• precise
• error free
• looks effortless

Hurrying is

• looks atrocious
• mistake laden
• sloppy

We sweat with both...

... we win, PR, achieve greatness with one.

The difference?

• Practice
• Planning
• Routines

So, when the shift goes off the trails on the bike, in life...

... slow down,
be quick.

Oh, I almost forgot,
if you're hurrying to get a gift for your favorite cyclist, triathlete or runner...

... here's a quick and awesome idea.

---

164.9 lbs
8 hrs 
PushUps and PullUps
10 minutes recovery
60 minutes reading + Journaling  

APPARENTLY, POSTING ALL THE RACE PLANS is a bigger thing than ever for the pros.  Imagine being paid to race, then telling your sponsors and team...

... which races you'll do.

It's one thing to say I'm going to X, Y and Z races, it's quite another to say...

... and I'm going to win.

For some racers, it's probably a requirement.  For sure...

• the team wants to know
• the journalists want to know
• the competitors want to know

... if they're going to be there.

It gives everybody a chance to promote and hype and draw in the eyeballs and the money...

... which is exactly not what most amateurs do.

Most of us...

• no plan
• no calendar
• can be easily swayed
• find committing can be tough

... because, well, we are amateurs.

Or,,,,, are we amateurs because we...

• find committing to be tough
• are too easily swayed
• have no calendar
• and no plan

... not that there's anything wrong with that.

It's just the difference between pro and amateur...

... getting results,
and the ability to call our own shots (wins, PRs, quests).

It starts here.

---

164.8 lbs
8.5 hrs 
Push Ups Pull Ups
20 minutes recovery
60 minutes reading + Journaling  

ON THE RIDE THIS MORNING I was assured that pedaling in circles is wasted energy and that the studies of one bike fitter in England done on pros are conclusive...

... I sprint to differ.

While it may be true that mashers have just as much power in certain situations, I'm 100% certain that is not true of all situations.

For example, any mountain bike rider can you tell you that on technical climbs it is critical that the power you put down is even and steady.

Why?

Because mashing will likely cause 2 problems...

• slipping the rear tire
• stalling out and falling over

... mountain bikers are generally really good at putting power down all the way through the pedal stroke.

You know who else?

Track sprinters.

I learned this from the great Gibby Hatton when I went to him for a bike fit.

After watching me spin warming up...

Have you raced on the track?

No, mostly MTB.

Oh, that explains it... trackies and offroaders are the most efficient at putting out power.

Why, is the question.

And I think I know why, because when traction is required and when explosive power is required the hamstrings are engaged.

I learned this a long time ago when sprinting with my friend who easily beat me.  He taught me to extend my stride and pull myself forward.  Sure enough, I got a little faster.

Sprinters of all types spend time developing their hamstrings for this very reason.

Which brings me to my next thought.  The reason most cyclists don't have any power on the upstroke is because they are pathetically weak.

If they weren't, they'd engage the hammies more in certain situations:  sprinting, climbing loose terrain and...

... cruising on the flat.

Lately, with all my Nordic Curl work, I've noticed I can cruise faster on flats and let my quads rest a bet by more fully engaging my hamstrings.  

I'm just practicing bro-science, so take it or leave it...

... but, Joe Friel practices real science.

When I flew him out to speak to us a few years back he pulled up charts which definitively demonstrated the small gains to be made by learning how to pedal correctly.

Yes, mashers can go fast.
Yes, there are times to mash.
Yes, you should experiment with this in the off-season.

---

165.5 lbs
7 hrs 
PushUps and PullUps
20 minutes recovery
20 minutes reading + Journaling  

YOU'VE PROBABLY SEEN THE SHIRTS AND HATS, usually on old guys who are kinda pudgy and unreasonably confident.  I get it, but don't done it...

... more about that later.

I bring this up because lately the interwebs be chiming that old guys shouldn't be advising young guys...

... according to medium guys.

And really Peter Sagan brought it home on the latest The Move podcast discussing today's racing... 

... versus how they used to race.

I tell them young guys, why going so fast.  No need.

Whatever old man.

We go down hill and young guys crashing, all for nothing.

Another GenXer on X, was even harsher on old guys trying to help young guys.

Old guys are irrelevant. 

I thought about it all day...

... probably because I'm of a certain age.

I think when it comes to tactics, yes, the old guys' rules are probably outdated and useless.

But!,
when it comes to strategy I'll take the age-old wisdom of the old-age guys every time.

In business, a tactic would be knocking doors.  I did that.  Almost pointless to do these days...

... the wisdom is to hustle and get out there and be seen.

In training, a tactic is use a heart monitor.  I did that.  But, there's a lot more tech to be learned and mastered for improvement...

... the wisdom is to ride piles of miles.

Anyway, if you're into improving...

• old guys have the strategies
• young guys have the tactics

... those are the rules.

I love looking for the timeless ones...

... and ladies still love flowers.

---

165.3 lbs
8 hrs 
1 Rip On RaceDay Circuit + more
20 minutes recovery
60 minutes reading + Journaling  

THERE ARE COUNTLESS WAYS to get faster on the bike, which is why it is endlessly fascinating.  They range from physical to mechanical to mental to social to spiritual and...

... help us on our quest to get fast.

Some think that the best way to get better is to fail faster, which sounds great until...

• we come up short on a jump
• or, slide out in a high speed turn

... mmmmmaybe we ought to temper that a bit.

So, I don't spell fast F-A-I-L.

The fastest people I know are relentless and pay attention to all areas where speed can be gained.

They experiment,
practice,
tinker,
study,
train,

... they do the W-O-R-K.

Usually, a lot more work than most are willing to do.

---

We're getting pretty low on Cycling bag inventory, but still have a good amount we can ship for Triathletes & Runners

---

164.9 lbs
8 hrs 
No strength work today
20 minutes recovery
90 minutes reading + Journaling  

A BEAUTIFUL DAY WAS ON TAP, and I was meeting two of my fave riding pals.  Always good and uplifting conversation, plenty of shredding on the downhills...

... and Love Watts had planned a fun route.

After the first segment of goodness we had a problem.

Sure, I'd...

• checked all the batteries 
• pumped up the tires
• adjusted shock pressures
• lubed the chain

... what could go wrong?

Uh, what about them brake pads bro?

There we were 47 minutes in to a 4ish our ride and my rear wheel was not spinning...

... which explained why I'd struggled on the first climb.

This is how good my friends are.

Rather than let me slog home with my chamois between my legs...

... we got to wrenching.

The calipers were all kindsa messed up.
The pads were smoked.

Again, I tried to wo-is-me my way home...

... no dice.

Construction Kev...

My house is nearby, and I have a set of new pads.

... les go!

Never seen this before, look at the retention clip in pic above.
It is destroyed.

15 minutes later,
we're back on track,
hootin' and hollerin' and PRin'.

I love these guys.

On the suspension set up, I aired up a little higher than my normal, which is still lower than factory setting...

... 90lbs up front, 180lbs out back.

Perfect, 
much cushier,
still tracking the corners really well.

When Love Watts started charging a long, twisty and steepish singletrack I cut loose...

... figuring he'd clear the way.

Normally, with so many blind turns and a stunning day, there is just too much traffic to go for it.
I'm cautious that way.

It was a gamble,
total blast.

---

I have too much PR Lotion inventory.

This promo code: FRENS

It is buy one, get one free.  You MUST purchase TWO bottles, discount will be applied when you check out.

Code can be used 15 times, so use it new before it sells out.

https://pedalindustries.com/products/amp-pr-lotion

---

164.5 lbs
7 hrs 
No strength work today
20 minutes recovery
60 minutes reading + Journaling  

THIS JUST IN, UCI figures out how to squash another innovation and has the innovators crying foul.  Was it for safety reasons?  Worry over racers suffering carpel-braking syndrome...

... or, something much darker?

In these cases, as in all news...

... it pays to follow the money.

Now, just who really cares?

You and I, the fans, who have seen these micro adjustments...

• levers
• socks
• rider position

... to name a few, burst onto the scene then be smothered?

We don't care because...

1. It's cool to sees these clever, committed racers explore the fringes of speed
2. and, escape into a breakaway that is never caught

... we like that, because we dream of doing the same thing.

Follow the money...

1. Fewer sponsors logos being flashed during hours long races, when a handful of racers are off on their own.

... and we get the only logical reason.

Money,
nearly always the #1 reason.

The conspiracylover in me says the big component manufacturers have already  begun developing a brake lever/shifting system that is designed to give these aero benefits while leaving the levers inline with the bars.

Nahhhh, 
they wouldn't be involved, too?

Personally, never tried it.
I'm also still running "standard" width bars.

I've seen the set up on local rides,
as well as the very short bar widths.

Looks cool,
seems faster.

What's wrong with that?

---

163.8 lbs
7.5 hrs 
1 Rip On RaceDay Circuit + more
20 minutes recovery
60 minutes reading + Journaling  

When making a purchase I always go for the best quality available.  I like things that last a long time and are extremely reliable.  Given enough time and wear and tear...

... nearly everything breaks.

Here's the truth I've discovered, and it's not just bike parts...

... the replacement is almost always way better.

I was reminded this on a ride recently with a heartbroken friend.  The love of his life...

... had left.

Having had my own share of love gone wrong, I could relate.  I could also share the big picture, everyone of those girlfriends was replaced with someone better...

... and finally with Surfergirl.

Just this week my bookkeeper let me know she was retiring.  If you're looked for a good one, reasonably priced bookkeeper lately, you know they are hard to find.  I asked my CPA for a referral...

... not only does he offer that now, but at a much better rate than I was paying..

My chief designer moved on 2 years ago, best thing that happened to the business in a long time.  Forced me to rethink the entire process and put what is now, I believe...

... the finest experience in the industry.

Of course, we've all hit a nail, had the tire go flat, and realize there's just no way to proceed without getting...

... and brand new bike.

The real question is...

... should we wait until things break?

---

164.5 lbs
5 hrs (Surfergirl had to watch meteor shower until 2am)
1 Rip On RaceDay Circuit
0 minutes recovery
20 minutes reading + Journaling  

I (ALMOST) ALWAYS SCAN THE RACE PHOTOS when the promoter sends out the link.  Yes, I like to see myself in action.  Who doesn't?  The thing is...

... they aren't always outstanding.

Which makes it even more important to purchase the pretty good ones.

Take last Saturday's race.

There were photographers all over the place, and I was really hoping one of the guys on the downhill would post his pics.

Instead, I got this one.

I like it, but for something you might not notice.

Before I get there, I'm just making a public service announcement...

• Buy the pics, unless they just muffed the shot
• Do NOT lift the pics and post without paying 

... we gotta support 'em for the days they nail the shot.

Like this one...

Now, about that shot at the top.

The thing I like is it looks to me like the weight training is paying dividends...

... which gets me kind of excited for next season,
and hitting the weights a lot more.

---

164.9 lbs
7.5 hrs
1 Rip On RaceDay Circuit + more 
0 minutes recovery
75 minutes reading + Journaling  

COLD PLUNGE IS ALL THE RAGE, and I've yet to do it.  But, I'm wondering if today's ride counts as a cold plunge, which was prognosticated to be in the high 40's, yet on some devices...

... registered in the low 30's.

I'm still cold.

Because I dressed like a rookie...

• Decided my summer gloves would be sufficient
• Left my awesome KOM jacket at home
• Couldn't find my toe warmers

... I froze like a rookie.

Which gets us back to the original question:

Does not feeling anything in my hands for at least 20 minutes, wondering if I still had toes, and being cold 12 hours later count as a cold plunge?

Another bonus was we recorded very slow times on the main segments even though we were giving it everything to get home as quickly as possible...

... low hr,
low power,
complete exhaustion.

Now I know this is the point where all the armchair zwifties chime in on how dumb it is to ride in the cold, and the snowbound chide me for wearing arm and knee warmers, a base layer and skull cap in such balmy weather, so before you go there...

... can some heat me up so cocoa?

---

165.1 lbs
7.5 hrs
No strength
10 minutes recovery
45 minutes reading + Journaling 

DID YOU FIND SOME CRAZY NEW TECH in 2023, or something you want to try out in 2024?  I did, and it's not on my Christmas list because....

... it's priiiiii-ceeeeey.

In this case,
it's way better to give to myself
than to receive a look of shock and awe.

Oh, I'm gonna get it because... 

... I think it will be a game changer for me.

First, my gravel bike will get it since that's my focus for 2024.

Here's the problem it solves.

If you run a 1x drivetrain, like I do, you either have to run a mullet cassette (10-52) so you have a wide range or run a smaller range of gears so you have narrower jumps.

The obvious solution is to run a 2x with a front derailleur, but that's not possible because of tire clearance.

Is it really a problem?

Well, it sure was last weekend at the Hardman Classic.  I really wanted a few in between gears on the climb for maximum efficiency...

... and then on the return with 30 mph gusts blowing me at top speed.

The solution?

The Classified Hub which has a planetary gearing system in the rear hub effectively turning the drive train into a 2x system.  

The result...

• Wider range of gears
• Narrower jumps between shifts

... a minor weight gain, with big efficiency gains.

You can read more about here: https://www.classified-cycling.cc/en_us/

Once I get one, I'll report it.

Anyway, that's best product leap I've seen this year.

How about you?

---

166 lbs
7.5 hrs
1 Rip On RaceDay Ciruit + more
10 minutes recovery
60 minutes reading + Journaling 

I'M FASCINATED WITH AI, not that I'm using it much, more with the implications of what it means to be human.  And the question...

... do we have an operating system?

For example, just yesterday bombing Coal Canyon, a rough and tumble dirt road, on gravel bikes it was clear....

... some of saw a playground, others saw a torture chamber.

From an OS perspective, I think it's pretty clear we see what we want to see.

• I wanted to see clean lines and the fastest way down
• Others, moving much slower, could only see the jagged rocks and harsh terrain

Can we control that or are we born with it?

Consider the Troxler Effect.  

Stare at the red + sign above, and you'll see blue dot's randomly disappear and reappear. 

Why?

Some say it's our Operating System no longer rendering them because they aren't novel.

I suspect something like this is happening when we bomb a mountain.  

Some of us can focus on the red + sign - the clean line down the mountain - while others are trying to take it all in and remember all the danger points instead of editing them out like the blue dots.

If we are focused on the red +, the clean line, we don't need to render all the blue dots, the dangers...

... which frees up processing speed for us to go faster, and safer.

If this is true, that it is just an OS issue, can we improve that...

... rewrite our code and go faster?

I think we can, especially when we are young.  And, I think the best way to do that is not to go as fast as possible all the time but to go slow and be playful and  assess the options and pitfalls in slow motion...

... then speed that up.

Which brings up the question of what is happening as we age?  

Why do we slow down over time?

I don't think it's the OS as much as it is the hardware, the gray matter, not being able to process as quickly and efficiently as it once could...

... take in the data and send signals to the body.

What does this really have to do with ripping on raceday...

... I'm not sure.

But, I never thought about this before observing AI.

---

164.9 lbs
7 hrs
No strength work
10 minutes recovery
120 minutes reading + Journaling 

AGAINST MY BETTER JUDGEMENT, I opted for the long route of the 8th annual Hardman Classic.  The head wind was brutal for the first hour.  If it had flipped for the return, which often happens...

... I would have cried.

Why did I go the long route?

Well, because Tatt!...

You doing the race Saturday.

I reckon, but just the short version.

C'mon, we're all going long.  We'll ride together and just cruise.

Ok.

In other words, I knew that he knew that I knew he was totally full of bs, but...

... who doesn't want to ride with their pals?

The only reason we stuck together for the first hour was the brutal headwind.  Nobody wanted any piece of the front.  Once the climbing began...

... it was every racer for themself.

Let me just insert this odd piece of wisdom...

... I always suffer the most on the races I care the least about.

No disrespect to the race, or the promoter, or competitors.  But, if I'm not totally into pushing myself I can count on the usual rookie blunders...

• Not eat enough
• Not drink enough
• Forgot to start computer until 20 minutes in (hard to know how much torture is left when you don't know how many miles have been covered.)

... those got me today, but I've also done these...

• Stayed out late the night before
• Lazy bike prep leading to failure
• Changing a tire the night before to wake up to a flat
• and more

... I actually did put on a new tire last night, and it sealed perfectly.

I told the network yesterday I'd be going for a PR on Skyline, and I was pleasantly surprised to get it done.

Not that it helped me ride with my much faster friends.

The downhill was a pretty rugged gravel road that had clearly been battered by all the rain earlier this year and the hurricane we had a few months back.

I let it rip and had a blast, so glad I had the new tread on the back.

The Conti Terra Speed 45s were flawless even though I rimmed out numerous times.

28lbs up front, 30lbs in the rear.

At the bottom I caught up with the Assassin and Out Of Africa.  I was ready to pull the plug and head back vs doing all of that a second time.

C'mon, go with us.

Nah...

It's just that one climb.

For reference, long coures is 8300' of climbing over 70 miles... 

... 6000' of it in a scant 35 miles.

Anyway, they talk me into it and I swear, the first little bump in the road was like dropping anchor...

... leaving me to ride alone for 2 1/2 hours.

I have the best friends.

I really do...

... and I saw lots of 'em today.

All I can say is the Hardman...

... is hard, man.

---

Because I accomplished my PR goal, and persevered I figured it was time for my typical splurge.

---

166 lbs
7 hrs
No strength work
00 minutes recovery
20 minutes reading + Journaling 

---

Comment on the post here:  https://pedal-r.mn.co/spaces/12740042

GRABBED MY "GRAVEL" BIKE THIS MORNING.  The only objective was to get to the cafe for some sipping time and take a breather from the rush of holidayness.  Why that bike?...

... I wanted an adventure.  

And, I got one.

Yeah, dirt and single track and pavement with no preset route...

... but, the best was the lovely gentleman I encountered whilst sipping outside.

Do you ride much?

Oh, yes, as often as I can.

Will you be around here Saturday?

Probably.

We'll be performing a Dixieland Christmas Concert over at the museum (downtown San Juan Capistrano).

Sounds wonderful.

By the way, you look strong.  Could you help me out?

Sure.

We need to put up the tents today.

On the way to the museum to set up the tents, he pulled out a painting his great granddaughter had made for him, knowing how much he also likes to ride...

... with a perfect quote.

If there is a fork in the road, take it!"
- Yogi Berah

And, well, honestly this is my beef with "gravel bikes"...

... nobody wakes up wishing for gravel.

We want an adventure.

Let it be known that from this day forth all road bikes with fat tires shall hitherto be referred to as Adventure Bikes.

---

164.6 lbs
7.75 hrs
Pushups and Pullups
10 minutes recovery
90 minutes reading + Journaling 

---

Comment on the post here:  https://pedal-r.mn.co/spaces/12740042

OF THE TWENTY OR BOOKS I'VE READ THIS YEAR, one stands out.  It shouldn't really, it's a book for ages 8-12.  I've applied it's teachings on raceday...

... but, story of our heroin drives home the point so well.

I couldn't stop thinking about it.

You might consider yourself much too wise to learn from an 11 year old girl.

I did,
and, mostly, still do.

However, the story of Pollyanna is a gem.

It is set in the early 1900's and there are all kinds of culture norms to consider, and ponder upon.  

Plus, all the changes in technology and science that we take for granted.  

Then, there's the language.

It's english, with a larger and more complex vocabulary than we use today, mixed in with all kinds of slang along the various social statuses.

I said the story is a gem, because Pollyanna plays the glad game...

... whatever happens, she finds a reason to be glad about it.

Which, when it comes to racing, is a mighty fine attitude to have...

... almost a superpower.

Lots can go wrong over the course of a season.  Once we cross the start line and we have to adjust our plans, looking for the benefits of the challenges we face as the race unfolds is significantly more empowering than whining and complaining...

... the energy we have is limited.

We've to focus that energy on one thing only...

... getting across the finish line as quickly as possible.

Over the course of a season...

... Pollyanna would be tough to beat.

While we might complain about the weather, our equipment, lack of time, etc...

... she would be advancing every day.

--- 

Did you know PEDALindustries/riders are eligible for race reimbursement?

Check out here: https://pedalindustries.com/pages/pedalindustries-riders-gear

---

164.1 lbs
7.5 hrs
1 Rip On RaceDay Circuit + more
10 minutes recovery
120 minutes reading + Journaling 

---

Comment on the post here:  https://pedal-r.mn.co/spaces/12740042

THIS IS HOW SELFISH I AM.  I was very apprehensive about attempting the Surf N Summit by myself.  At 122 miles, 15000' of vert, with 10's of miles on desolate gravel roads...

... I was too scared to go it alone.

So, I invited and invited and invited until...

... I had a small group of warriors to take it on with me.

For most of these brave souls, 
it would be their farthest ride ever.

By a long shot.

Which meant I'd be doing a lot of the pulling across the flats, 
and I was totally down with that, as well as...

• Putting together a training plan for those who needed it
• Buying dinner the night before (though they all wound up paying me back)
• Teaching some of them how to download routes

... basically all I could think of to make sure they'd make it with me.

That's how selfish I can be,
just to get a few hearty gents,
to do more than they ever thought possible...

... and accompany on my personal quest,
because I had to get it done.

Have you been that selfish?
I bet you have.

---

Comment on the post here:  https://pedal-r.mn.co/spaces/12740042

---

163.8 lbs
8ish hrs
1 Rip On RaceDay Circuit + more
10 minutes recovery
90 minutes reading + Journaling 

SOMETIMES IT HELPS TO PUT THINGS IN PERSPECTIVE.  We see our heroes, the pros with big contracts, the local pros with endless free and amazing gear...

... and then there's us.

Doing our best.

Tight budgets.
Family to clothe and feed.
Pressed for time in every direction.

Then, when we are mocked for our endeavors,
chastised for our dedication,
misunderstood.

It can hurt,
if we let it.

But, we don't because we know...

... without our health we are nothing.

So in honor of the great Teddy Roosevelt...

It is not the critic who counts; not the man who points out how the busy and committed man stumbles, or where the doer of deeds could have done them better.

The credit belongs to the man who actually crosses the start line...

whose face is marred by dust and sweat and blood.
who strives valiantly,
who errs,
who gets dropped again and again...

because there is no effort without error and shortcoming;

but who does actually strive to do the deeds, who knows great enthusiasms, the great devotions; who spends himself in a worthy cause;...

who at the best knows in the end the triumph of the podium, 
and who at the worst, if he fails,
at least fails while daring greatly,
so that his place shall never be
with those cold and timid souls
who know neither victory nor defeat.

Dare greatly my friends... 

... it matters to those who look up to you.

---

Comment on the post here:  https://pedal-r.mn.co/spaces/12740042

---

164 lbs
7 hrs
1 Rip On RaceDay Circuit + more
10 minutes recovery
90 minutes reading + Journaling 

LOOKING BACK ON THE BUSINESS YEAR is always a little more fun after the Christmas rush.  The investments in inventory and ads start to pay, just like our fitness...

... it's simple math.

The problem is figuring out the equation.

The basics are:

• Increase Sales
• Reduce Expenses

No body argues that...

... but they sure as heck do argue this.

Weightloss basics:

• Increase training
• Reduce calories

It's not always + and -, 
sometimes it's + and +

Fitness basics:

• Increase training
• Increase recovery

Sometimes it's just a feeling

Stress basics:

• Definitely gotta do that!
• No.

I use the last one a lot when I'm feeling overwhelmed or over committed...

... If it ain't Definitely gotta do!,
it's No.

---

165.6 lbs (uh, oh)
8.5 hrs
Rip On RaceDay Circuit + extra pushups, pullups, squats
10 minutes recovery
90 minutes reading + Journaling 

IF YOU HAVEN'T ALREADY STARTED, you've most likely started thinking about it some sort of cross training to do now that it's dark and cold.  Great!...

... being strong pays dividends on and off the bike.

You're not alone, 
and there's no need to over think it.

There are 3 basic must exercises, but I'll bet my helmet most of ya are over thinking squats.

I was reminded of this yesterday at the park with our grandsons...

... if you're around toddlers, just watch.

They don't bend down to pick things up...

... they lower down by doing an air squat.

All the way down,
@$$ to the gr@$$.

Whether or not you invest in weights start here,
air squats.

How many?

Well, here's my formula.

It starts with pullups.  For every pullup you can do, do 3 times as many pushups and 3 times as many squats.

5 pullups -> 15 pushups -> 15 air squats

Like a toddler,
do these EVERY SINGLE DAY.

How to remember?

Well, I have an inexpensive pullup bar I purchased a garage sell decades ago.  It resides in my bathroom's door jamb.  When I go to take a shower...

... I knock out one set of all 3 exercises.

We're busy,
We want to ride,
not change clothes and drive to gym.

This takes 5 minutes, and will astound you with...

... how weak you are
and how strong you will get.

Want bonus points?

My pullup bar is in the bathroom so any time I'm going to the bathroom...

... I'm knocking out a set.

Something quick.

3 pullups, 9 pushups, 9 air squats.
1 pullup, 3 pushups, 3 air squats
4 pullup, 12 pushups, 12 air squats

Nothing magical, just mixing up and getting on with life.

At the end of a typical day I've knocked out 10s of pullups and 3 times as many pushups and air squats...

... in no time.

Add the other accessories like dumbbells, jump box, sled, nodic curl fixture over time...

... this is a lifelong pursuit, not a sprint.

---

165 lbs
8 hrs
1 set of pushups, pullups, squats
10 minutes recovery
90 minutes reading + Journaling 

THE GENTLEMAN AND I met up some dirt today.  It was perfect after a few light rains in the last 48 hours.  Tacky, ripable...

... hero dirt.

Is there anything better?

Maybe fresh, new asphalt.
Or, a real gravel road.

Stringing together a bonanza of trails, some well-know to us and some completely knew, it occurred to me that some of today's dazzling tech...

... is just a cheap counterfeit.

We were IRL.

Not VR glasses,
on a stationary bike leaning over,
with a fan giving the sensation of speed.

This was the real thing...

• My arm was bleeding after being stabbed by unruly shrubbery.
• More than once, I felt the strain of the knobbies giving way and regaining their perch as we carved down the steep stuff.
• Hard-earned sweat dropped onto my lens, then sizzled in my eye

... and we were loving it.

But, the best was the ol' lady heckling us as we battled a loose, 25% pitch...

If it isn't 90%, it's not a real climb.

It was like a cackle from with Wicked Witch of The West.

We ride bikes.
They can go fast.
You will likely get hurt...

... and have a great story to tell about a lesson you learned,
in real life.

---

164 lbs
6.5 hrs
0 Rip On RaceDay Circuit + more
10 minutes recovery
20 minutes reading + Journaling 

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

... what I love about tapering.

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

... is a huge benefit.

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

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

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

... now we are confident.

Confidence is key to...

... ripping on raceday.

---

Comment on the post here:  https://pedal-r.mn.co/spaces/12740042

--- 

Did you know PEDALindustries/riders are eligible for race reimbursement?

Check out here: https://pedalindustries.com/pages/pedalindustries-riders-gear

---

164.1 lbs
7.5 hrs
1 Rip On RaceDay Circuit + more
10 minutes recovery
120 minutes reading + Journaling 

I'M TAKING A FEW WEEKS OFF, by that I mean I'm riding with absolutely no agenda and only if I feel like it.  Three days so far this week, and I'm noticing a trend...

... I'm getting really good at my timing.

I have no reason to do this.
No coach in my ear,
No schedule.

Monday I decided I had time for a quick hour on the bike.

Tuesday, I passed on the traditional TMWC and as the day went on I was dying to get out.  I thought I'd go our for 90 minutes and just rip it up for fun.

This afternoon, after grinding straight from 7am to 4ish I really need a mental break and two hours seemed about right.

There are a couple of trends there.

• Longer rides each day
• Riding at sunset
• Predicting ride time

Which I think is kinda weird...

Why am I so bent on ending at just the right?
How am I getting so accurate on ride time?
Is it just a product of playtime on the bike?

... are you as weird as me?

On a related note...

... I never seem to care about hitting a certain mileage on a ride.

It's all about time because miles can vary so much with terrain and weather conditions...

... the body does need a certain amount of time in the saddle to be fit.

Good thing I don't really care about that right now.

---

Comment on the post here:  https://pedal-r.mn.co/spaces/12740042

--- 

Did you know PEDALindustries/riders are eligible for race reimbursement?

Check out here: https://pedalindustries.com/pages/pedalindustries-riders-gear

---

164. lbs
7.5 hrs
1 Rip On RaceDay Circuit + more
10 minutes recovery
120 minutes reading + Journaling 

MY STORY

I grew up on southern California.

From an early age, I loved riding bicycles. I wasn’t great. My friends were faster, more skilled. But, I loved it. I loved riding, and I loved learning tricks. Jumping, skidding, wheelies.

Once we could all drive, we got into surfing. Saturday mornings went from riding around town to waking up next to the shore and jumping in the water. I wasn’t the best, my friends had more talent and guts. But, I loved it. Riding the waves, learning the tricks and hanging out with my buddies.

I went away to college and fell in love with the mountains. Saturday mornings were spent up high. Hiking and skiing. I wasn’t the best, my friends had more talent and guts. But, I loved it. The solitude, learning tricks and hanging out with my pals.

One day a roommate brought home a road bike.

The next day, I rode it 6 miles.

The day after, 12 miles.

I was hooked.

When I moved back to Southern California, I did some racing on the road. It was a lot of fun. I wasn’t the best, my friends were all faster. But, Ioved it. Being in the zone in a crit brought me peace and happiness. I worked up to a Cat 2.

Kids came.

I quit racing.

Mountain bikes were a thing. I got one and loved it. The skills from my BMX days with the fitness from road racing. We got a little group going on Saturdays. I was better than most of my friends – some had fitness but no skill, some had skill but no fitness.I did a few races, when I could.

In '99, my friend Jeff challenged me to do Leadville. 100 miles, off road, at 10,000-12,500’ above sea level seemed insane. I trained for it as best I could. The skills were there, but the actual workouts were a mystery to me. I rode a lot and watched my heartrate.  Looking back on it, I’m amazed I finished at all. My goal the first time was to keep my heartrate just under 180 beats a minute.

I went 3 years in a row, and each year cramped and limped across the finish line.

Because I’d cracked the magical 9-hour mark, and received a big belt buckle, I figured I knew what I was doing.

I didn't have a clue.

About that time, my friend Kevin challenged me to go under 9 hours at age 60. I was 39 at the time, and busy with work and family. It seemed so far away, and it was. This turned out to be one of the greatest blessings in my life because it was always in the back of my mind. It reminded me not to get too out of shape.

I was riding less and less, spending Saturdays with the kids on motos or surfing. If we were in town, I’d get up early and be home by 830 ready to play with the littles.

That changed.

They got older, wanted to do their own things. Went off to college.

I started riding more regularly, and reconnecting with the community.

In the early 2000s, Super-D burst onto the national scene. Promoters took the long DH of an XC course and timed it. Talk about an event tailor made for me: short, I wasn’t too fit or light; fast, I was used the moto speed; technical, and still pretty handy on my MTB.

I won back-to-back National Championships.

The key?

I did way more prep than anybody else, pre-riding the courses. Most showed up in baggies and pads, I showed up in a skinsuit with moto goggles and an aero helmet.

My 20 year goal, was getting closer.

I started to think about that date with destiny… sub-9 at 60.

Around 2012, I went back to Leadville and clocked 8:30. That marked 4 tries. 3 between 8:28 and 8:38, 1 at 8:20. I felt good about my chances of cracking 9, and figured I’d go back one more time between then and 2022.

A year or two later, our oldest got into road riding and racing, I followed him. Bought a road bike, started to get back into some light racing. It was the funnest two years of training I ever had.

He moved back to Southern California and returned surfing.

At that point, I started this incredible journey.

I had the time, kids were gone.

I had the curiosity, how to go faster than ever at Leadville?

In 2019, I went back. I’d learned a lot over the years about my body, about training, about bike set up, about going fast.

I decided to go for a PR.

It all came together, and I went 8:15. I was completely blown away. How did I just go faster than ever, at 57 years old?

The next 3 years, I studied more, tinkered more, learned more. I developed a philosophy of how to pull it all together and have a truly great day on the bike.

In 2021, I did the Leadville Stage Race with the solitary goal of qualifying for the Silver Corral. This would allow me to start with pros and other incredibly fast races. In a race with 1000s, starting position matters.

With the start assured, I was now ready to put it all together.

And, I did.

I started to feel so good in early 2022, I wondered could I do another PR… at 60? I believed I could, if everything was perfect on raceday: my body, bike, preparation, and the always iffy weather.

I set my sights on a truly absurd goal: sub-8 hours.

Only one person over 60 had ever accomplished that, and he was an ex-pro who had the race outright back when I did an 8:20. He beat me by an hour that day.

The day came in 2022. Everything, and I mean everything, went perfectly.

7:57.

I was stunned, my friends shocked.

But, was I really?

No.

I had cracked the code to ripping on raceday, and I knew it.

It started with the simple idea of exploring what is physically possible for me?

What am I capable of?

I’m fascinated by that question… in all areas of life.

Now it’s time to share the keys to mastering ripping on raceday.

LEARN MORE HERE

---

164.1 lbs
8 hrs
1 Rip On RaceDay Circuit
10 minutes recovery
120 minutes reading + Journaling 

I HAD A CHOICE TO MAKE TODAY:  take the fire well-worn fire road or the hard packed clay with varying depths of gravel strewn across it.  One I could ride blindfolded...

... the other could leave me folded in cement ditch.

I didn't hesitate.

The treacherous gravel was much more appealing for the simple reason it would require more skill...

• The slippery feel of the moving gravel
• Proper modulation of the brakes as the road curved
• Quick identification and adjustments as the gravel depths changed

... and honing those skills will lead to massive efficiency on raceday.

For the same reason, I rode the very challenging singletrack on Saturday.

I'd much rather deal with the obstacles at my own pace, build up my skills by myself, than face them for the first time, in a crowd, at speed...

... in a racing situation.

But, that's just me.

---

164.4 lbs
7ish hrs
1 Rip On RaceDay Circuit + extra pull ups, pushups, squats and nordic curls
20 minutes recovery
90 minutes reading + Journaling 

WHY ARE SOME OF US RIDING FOREVER, and others for a season or two?  Are there basic laws that if applied would keep us all endlessly fascinated with this beautiful sport...

... do they apply elsewhere?

I think so.

I'll take me for an example, because... yeah, decades in the saddle.

• I left surfing for cycling because of certainty. The waves are so fickle, the roads and trails always deliver.
• The thing I love about riding and surfing is variety.  All the places to ride, all the skills required to be proficient.
• When I started racing, I loved the recognition of moving up the ranks, getting on podiums, and now Strava cups and KOMs.
• There is so much connection between my regular riding pals as we log the miles and share what is going on in life.

 I've heard it said, if we can consistently deliver on 3 of the 4 qualities above...

... we will create an addiction.

So, here's the question:

Where else can we apply this?...

• lovers
• customers
• family
• teams
• ...

specifically, who needs...

• certainty
• variety
• recognition
• connection

... from us?

If we're losing teammates, or worse...

... it's a pretty easy fix to touch the people that really matter.

Another amazing lesson learned...

... JRA (just riding along).

---

164.9 lbs
8ish hrs
1 Rip On RaceDay Circuit + extra pull ups, pushups and squats
20 minutes recovery
90 minutes reading + Journaling 

IT'S BEEN A MINUTE since our last Tour de Donut.  I know why we haven't repeated the silliness, because it just doesn't jive with the trend in massive carb consumption while racing...

... it was too much.

Maybe we did it wrong?

It was easy to string together 10 stops over the course of about 80 miles,
we live in a donut mecca.

According to the latest trend, Pro Tour racers are consuming 100-120 grams of carb an hour.  The science and the results prove this new twist on nutrition vs the old-fashion way.  

That is about 4 glazed donuts, and I can verify...

... a donut every 30 minutes was too much.

But!... since I'm 99.999999999% sure we did it wrong, 
I'm considering a second attempt.

How'd we foul it up?

We simply weren't riding that hard, and it actually got worse as the sugar caught up with us and nearly put us into a collective coma.

The more I think about it, 
the more a second attempt seems prudent.

In the name of science and athletic excellence a Tour de Donut must be reenacted...

... this time we must sprint from shop to shop.

Think of the strides we'll make for humanity.

Think of how smart we'll look powering down a bear claw,
while power away from the bunch...

... oh, the sponsorship opportunities!

Who's in?

https://pedalindustries.com/products/tour-de-donut-speed-jersey

---

163.8 lbs
8ish hrs
no strength today
20 minutes recovery
90 minutes reading + Journaling 

FIVE OR SIX OF US WERE SUPPOSED TO MEET UP TODAY.  Instead, it was just me and Smiles, and he had to be back early.  The trail, which is quite rugged...

... was unusually deserted.

We climbed for well over an hour before seeing a single soul, at which point we parted ways.

I climbed on, up and through a near-empty campground...

... the next singletrack was a place known for cougar encounters.

It was too pristine,
too sacred a morning,
to be concerned about...

... what could go wrong miles from help?

The final mile and a half gains 1000', with pitches well above 20%.

I could hear a few propellor planes in the distance.

Other than that,
silence.

I laid my bike down,
grabbed a tasty crepé,
and sat on a metal bar meant to keep traffic on the gravel road.

No need to hurry,
It was difficult to leave.

I was glad nobody else made it, 
the solitude was cleansing.

These days, it can be so difficult to rise above the noise and confusion and here I was...

... far above the illusions that tug us daily here and there.

And, I had a thought.

What if I tried something different this coming season.

Rather than block out Saturdays from some brutal group ride, or racy MTB PR-chasing throwdown...

... what if I dedicated more time for adventures?

I'd still get the hard efforts in the day before with structured workouts.

Gotta hit those highs.

But, rather than a couple of times in the offseason...

... most of my Saturdays would be filled with adventure.

Scoping out new single track on the MTB,
discovering new gravel routes...

... driving to the start of something new vs rolling from home for the same ol' ride.

Would I have more blissful moments like today, accompanied by the inherent risks of new territory and riding alone?

Can they be manufactured,
forced?

Would I lose fitness?
Would I lose the racer's edge?

Something to think about as I take some time off before ramping up for the new season.

---

164.5 lbs
7 hrs
Pushups and Pullups
20 minutes recovery
20 minutes reading + Journaling 

WHATEVER THE BIKE RACE, what we see is totally different from what a casual observer sees.  First, the TV cameras always make the inclines, jumps and corners...

... look way easier.

Even if the casual observer gets beyond that, they are missing something more important that we have.

Context.

Because when you've done the same thing, 
or tried to do it and failed...

... you know what it takes.

Is the video of Tom Pidcock blasting by other pros down a mountain at 60+ mph, along the side of a cliff with no barriers thrilling?

Yes, for sure.

Anybody can appreciate that.

But, until you've suited up in colorful, aero underpants,
put on a pitifully lightweight plastic half-shell helmet,
"protected" your hands in ultra-thin leather gloves,
ridden on tires as wide as your thumb, 
at anything over 50 mph...

... you have no freakin' idea of the incredible,
skills and reflexes required,
or courage summoned.

But, we do.

Most of us have done something like that at least once.

For some, once is enough.
For others, it's never enough.

And, when we see Pidcock calm and relaxed and loving it,
we can actually imagine what it would be like.

Our hearts might race,
or our palms sweat.

We know how freakin' crazy it is.

We have real-life context...

... and that's a darn fine thing to have regarding anything.

---

163.8 lbs
8 hrs
1 Rip On RaceDay Circuit
20 minutes recovery
60 minutes reading + Journaling 

I WAS DOING GOOD, solid ride with the posse, recovery drink, quick shower, walk a couple of miles on the beach with family.  It was all according to plan...

... until we got home.

Smelled all the goodness.
Saw all the snacks to hold us over...

... and completely lost my mind.

It started innocently enough,
chips, salsa and a
game of chess.

Crushed my son-in-law...

... celebrated a rare victory with mini peanut butter cups.

That was it, 
chip tooth and sugar tooth fully activated.

Hours later, as I was polishing off two slices of pie (gotta find out which is tastier) my son said...

... Don't worry dad, it's just one day.

He's right, 
but here's the thing I want to share.

When we ride more and eat less,
the math of weight loss,
our energy drops.

Other than my belly feeling abnormally full,
I feel great...

... and I'll probably feel great riding tomorrow.

So here it is..

... if you want to drop some blubber,
do it now.

Not in the season when we're trying to train hard,
set big PRs,
and race.

We need good energy to rip on raceday.

It's just one day,
and there will probably be several more this year,
the rest of the coming days I'll be monk like so I can...

... roll into 2024 in fighting shape.

---

161.7 lbs
6.5 hrs
no weights
10 minutes recovery
20 minutes reading + Journaling 

EARLIER THIS MONTH we held the unOFFICIAL Tuesday Morning World Championships.  As usual, we had the age group winners, and for the first time I announced a Most Improved Rider of the year...

... but, all week I have been lamenting I didn't add more callouts. 

Like:

• Dr. of Animation - for that cat who charges week after week
• El Suckador - for the one who just will not, unless mocked, pull through
• The Therapist - you know, the one everyone wants to talk to

My motivation is this:

• Reward the rider who keeps the ride lively and pace fast
• Shame that sucker into pulling through
• Acknowledge the person who makes the ride always lovely

The idea being, that if it was an annual award, cats might be thinking about it during the year...

• I sure hope I in the running for Dr. of Animation,
  or Most Improved
  or The Therapist
• I sure as heck hope I'm not called out for being a wheelsucker

Whadaya think?

Got any suggestions to add... add 'em here: https://pedal-r.mn.co/posts/awards-for-next-years-worlds

---

162.7 lbs
7 hrs
1 Rip On RaceDay Circuit + more
20 minutes recovery
90 minutes reading + Journaling 

You signed up for the big race,
or to go for an outrageous PR goal,
or you’re attempting an insane challenge, just finishing would be amazing.

I get it.

It’s scary.
It’s also the most exciting way to live…

… and train.

These quests give our training a purpose for a season, usually a year (I’m working on a 10-year quest).

But…

… it is more than that because we know when we are fit we do all of life better.

And, that is the cliff's edge we are all on.

How do we be true to what matters (family, career, faith, community, friends, commitments) and still Rip On RaceDay, our self-selected date with destiny?

That is our quest.

To be true… and rip.

It is why we are here.

• To share and learn what works and doesn’t
• To stay motivated and be held accountable
• To buoy each other when discouraged.

To arrive at the start line ready…

… to cross the finish line completely satisfied, knowing we did all we could do.

That is winning.
That is ripping on raceday.

Does that resonate with you?

---

164.3 lbs
7 hrs
no strength exercises
0 minutes recovery
30 minutes reading + Journaling 

IT'S HAPPENING!  I'll take full credit for this, because it's true in my mind.  Two of my favorite race promoters are hooking up.  Not like that!...

... hooking up a killer week for us.

In the desert.
This winter.
Arizona.

I'm taking credit because last year I did my part to get these two lovers, not like that!...

... who promote for the love of sport,  
and hope to make a profit.

Sage, you really outta team up with BWR next year for a desert showdown.

Oh, yeah.

Michael, wouldn't it be cool to put something together with Cactus Cup?

For sure.

Now, what you might be wondering is why the heck would I do that?...

... because it's gonna be awesome.

1. I love the desert in the winter, so pretty!
2. I love the idea of finding out who's got the skills.
3. I love stage racing, and this is taking it to the next level.

Michael coined the phrase, Duel In The Desert...

... we all loved it, because that's what it is.

A duel to see who's got skills: dirt, road, singletrack, and recovery.

How's it work?

Lowest combined time of BWR Wafer and Cactus Cup 40 mile XC course...

... will be crowned King or Queen of the Desert.

Why is it so rad?

Because these are legit courses.

• Cactus Cup is 40 miles of 100% single track
• BWR is unroad, a road race with serious skill challenges

I can't wait.

Sign up and race deets here: https://thecactuscup.com/duel-in-the-desert/

Oh, and each registrant will receive one of these...

Kings & Queens will get one of these...

If you're thinking of going, let's meet up.

You can RSVP here: https://pedal-r.mn.co/posts/45749547

---

164.7 lbs
7.5 hrs
1 Rip On RaceDay Circuit + more
20 minutes recovery
90 minutes reading + Journaling 

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

... the moment the words left my mouth.

What surprised me however, 
was Surfergirl's answer.

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

That surprised me.

Not the donuts,
that tradition lives on.

Not the pre-ownedness,
it was humble times for the inlaws.

I've asked myself a million times...

What did she see in me then,
What does she see in me now,

... maybe she saw a kindred roamer?

Because, I was doing the exact same thing on my Stingray I'd painted dozens of times...

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

Still am.

Oh, my favorite Christmas gift?

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

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

Wish I'd kept it.

... 

Our first grandchild has mastered the pre-owned Stryder bike his parents found on FB and is getting a pedal bike this year...

... who's more excited?

---

164.8
6 hours (not enough)
no strength exercises today
20 minutes recovery
120 minutes reading + Journaling 

THE PLAN WAS TO LEAVE AT 7AM.  Pesky clouds and rain wouldn't clear as predicted.  The group text kept pushing a later start.  At 9:20...

... I finally got on the road.

Can I just point something out for you who like to gather....

... please RSVP.

Multiple people I enjoy riding with missed the ride because I had no idea they were coming and I didn't add them to the text chain.

I could do better,
and RSVPing would help a brother out.

Anyway....... I really like the rides we do this time of year.

A lot more chill.
A lot more conversational.
Just base miles,
good times.

Which reminded me of one of my training break throughs from 2021...

... back to back hard days during the week,
long tempo on the weekend
the rest zone 2.

Which... has nothing to do with the title of the post.

But, this does.

When the bike comes back filthy, it's a good indication we had the guts to brave the elements. 

We kind of did today.
Wet roads can be slippery,
and lead to a lot of flats.

Since we missed the rain and the roads were drying and perfect by the end we also missed the soaked socks, soggy shoes...

... my least favorite consequence of riding in the rain.

Thanks to the great Steve B for sharing his secret...

... why his bike looked amazing and mine didn't.

He uses SC-1 from Maxima.

Tell us what you use, click here.

---

164.5
7.5 hours
pushups, pullups & squats
10 minutes recovery
90 minutes reading + Journaling 

Y'ALL ARE ALL OVER THE COUNTRY, ride all kinds of bikes at all kinds of different races and events and festivals, with wildly varying experience, talent and skill level.  We can only...

... imagine your #1 goal for next year.

I'm crystal clear on mine,
are you?

Mine...

is a whole new challenge,
is yours?

will have me in 3 different states,
will you travel?

involves racing,
does yours?

I'll do with some of my pals,
how about you?

seems outrageous,
does yours?

will require some new bike parts, not a bike,
how about you?

is spread over 8 weeks,
yours?

includes a side race or two which could throw it all out of whack, 
will you risk ruining recovery?

might include the support of Surfergirl,
will you have your own support?

deserves a special edition kit to fire me up,
have you ever done that?

could include heinous weather,
would you race if it gets ugly, cold, miserable?

I am so stoked about I decided to sponsor the prizes,
have you done that?

I really really really want to know, 
and so does everybody else reading...

... do tell us here: https://pedalindustries.com/rip 

---

163.4
7.4 hours
pushups, pullups & squats
20 minutes recovery
60 minutes reading + Journaling 

WHEN YOU'RE NEW TO ROAD RIDING, or riding in a new area with a new group, it's superduper easy to feel dissed.  Trust me, it's real and they know their doing it...

... because they don't know us.

We are an unknown,
a potential danger...

... a newb.

How to fix that:

• Be nice
• Be confident

That's it,
that's all you can do.

The dissing can come in many forms:  cold shoulders, yelling at us, not letting us pull through, chopping our wheels, mocking us, etc...

... none of it is cool as far as I'm concerned.

As long as it's not dangerous, I mostly find it entertaining...

... even hilarious.

For example, at BWR UT this year, I was in the second group and we were closing on the leaders.

It was a hard effort, and I wanted to be as efficient as possible while still making it up to the front...

... I was spinning like a hamster wheel.

This tan, chiseled dude for a well-known team rides up and says...

... You're spinning too much.

Talk about a diss!

I just smiled, and said...

... Thank you.

We connected with the leaders,
flew out of town to the rollers.

I knew, having done the race before, that the rollers were deceiving and that there was a stout little hill at the end...

... then it was very fast double track for miles.

I let them go,
cleared the top on my own and did my thing...

... passing blown or unskilled rider after rider.

By the time we hit the pavement,
just in time to get in a paceline...

... I was back with the tan, chiseled disser and his merry group of graveleros.

We were rotating nicely,
his demeanor changed...

... Where are you from?

Yeah, we struck up a pleasant, friendly conversation.

Nothing changed.
I was the same rider.

• Nice
• Confident

After about 30 minutes of riding in a well-working paceline...

... we hit another challenging section.

I moved to the front...

... never saw them again.

It's always better, whenever possible, if we really feel it's necessary...

... to let the legs do the talking.

---

163.1
8 hours
1 Rip On RaceDay circuit + more pushups, pullups & squats
20 minutes recovery
60 minutes reading + Journaling 

THE FIRST LINE OF MY BOOK, The Way of The RACER, has been quoted back to me more than any other. Every time I hear that line, I'm reminded of the day I shared it with Surfergirl...

... she didn't like it.

So,I knew it was good.
She doesn't know us (me and you) like I do.

Here it is:

Until you Register for an event, or the event, you are nothing.

Because that's just how it is.

And that, my fine young ripper, is the cost not registering.

Being a hopydreamy cat vs. a driven and...

... highly committed son of a shift.

No wonder Evan just picked up ten to give to his teammates for Christmas. 

$8.95, include shipping: https://pedalindustries.com/products/the-way-of-the-r-a-c-e-r

---

163.8
8 hours
1 Rip On RaceDay circuit + more pushups, pullups & squats
20 minutes recovery
90 minutes reading + Journaling 

THIS HAPPENS ALL THE TIME, and I fret for those who go this route.  Cat retires (in this case) or gets laid off or starts working remote, and decides there is no need to

... meet at 630am when it's cold.

I get it.
But, most don't fully comprehend the danger.

'Cause here's what happens almost every time...

cat skips those cold mornings,
shows up in the Spring when it's warm,
gets shot out the back...

... decides the ride has somehow gotten too fast.

No, sucker...

You
have
gotten
slower.

Because...

You
have
skipped
the hard rides.

Oddly, this does not seem to happen to those who are laid up due to illness, injury, work, family or other more pressing matters because those cats...

... would be there if they could.

There's a difference,
in mindset.

When those cats come back, 
they know what they're in for...

... but, I think it's more than that.

They never left,
in their heads their I'd be there if I could mindset...

... gives them the wherewithal to withstand
those initial kicks in the lycra when back
to the regularly scheduled drubbing.

Set your alarm clock,
set your mind,
dress warm,
stay fit.

Ain't nothing gonna replace meeting the gang at the corner at 630am.

... and before you tell me Zwift is the replacement... yeah, I know and I'm not worried about you.  You get it.

The key is the weekly checkin, 
heartrate revving ride,
chasing friends...

... weekly, all year long.

Still reading?

This is exactly why I have no intention of retiring,
that kinda thinking scares the shift outta me.

---

164.9
7 hours
pullups and pushups
20 minutes recovery
60 minutes reading + Journaling 

THE FIRST THING I DO EVERY DAY: strip and weigh.  Before anything else.  Then I record it to look for trends. It's the only way to get a consistent reading of my weight...

... and instant feedback on yesterday's nutrition choices.

Today was not pretty.

It happens.

But, that's not important.  I know where I got offtrack with my system, and I just need to get back on it.

Which dovetails nicely into this question from reader Michael S.

How do you determine what your ideal weight is ? I am 6  1 and a half and 177lbs . I could drop another 5 to 10 , but at my age (66) I am afraid I would drop muscle. I still race gravel and am competitive in my age group. I road 10K miles last year and will this year also .

Here's my answer, which is also part of Rip On RaceDay my system:

I’m 61, so I get it and think about it often.

First, to combat losing muscle I 

• Lift weight every single day.  Minimum of push ups and pull ups, almost always squats and Nordic curls, too… and do my Rip On RaceDay Circuit training 3-5 days a week.
• I have really upped my protein intake, shooting for 1 gram/lb of body weight – via meat, bars and shakes

Second, how much to weigh…

• I know I fly at 162 or less
• Currently shooting for 160, not there.
• We’re all built differently, but having a gut or paunch ain’t a picture of health so I figure if my tummy is flat or close to it, if I can see the abs more than the flab, that’s a good weight.

Hope that helps, tb

 Now, about that system I'm bragging about...

... see that pic up there.

It's time stamped October, 2017.

Way before I created the system, back then I was happy to weigh 175...

... I'm appalled at today's weight.

Which brings up not my sweet tooth.  That is in check.  It's the...

... dawgawn chip tooth.

Not chipped tooth, but my kryptonite...

... tortilla chips and salsa.

It got fully activated over the weekend.

Time to get back on the system.

---

166
8 hours
1 Rip On RaceDay Circuit + extra pullups and pushups
20 minutes recovery
60 minutes reading + Journaling 

A GOOD GRAVEL RIDE AROUND HERE is going to include some road, some dirt road, some doubletrack...

... and a tiny bit of treachery.

Kevin came close to a major mishap.

It was my fault.

Not guiding us down the narrow
singletrack on side of a small cliff,
or the sharp rocks at the bottom...

... that's normal.

I should have told the guys to give me some space.

Instead, I slammed on the brakes to walk over the unridable.
Charlie slammed harder.
Kevin rolled off the side...

... it could have been so much worse.

Luckily, he landed on the thick green bushes,
not on the backbreaking,
helmet shattering,
rocks.

But, there's a second lesson...

... one you need to know about.

He told us he'd purchased some Shimano "compatible" cleats, and turns out...

... they are compatible,
not identical.

Meaning, they don't release anywhere near as well as the o.e.m. cleats.

A lot of us buy from companies promising...

• compatible
• just like
• just as good
• we make the big brands products, too

... it usually works out okay.

Personally, I'll pay a few extra bucks to

... save the emotional energy of wondering if my gear will deliver,
when the stakes are high. 

---

164
8 hours
push ups pull ups 
10 minutes recovery
60 minutes reading + Journaling 

THERE ARE A TON OF WAYS TO GET FASTER.  I've done most of them, and they all cost time and money.  Mainly money, often lots of it.  But, every upgrade, every gizmo, every coach we hire pales in comparison...

... to this free upgrade.

For most of us.

Some, a few, are already there.

Here's the thing... and try not to kill the messenger on this, okay?

We don't do it.
Don't do it full out.
Don't own it like we should.

It's FREE.

Maybe that's why?

No.

It requires a reframing for a few things in our brain.

When we do that, it's easy to access all the amazing free speed.

Replace this...

I could never forego eating sugar and bread, drinking soda and alcohol.  It's too big of a sacrifice to give up.

With this...

I'm an athlete and would never sacrifice my health for poisons like sugar, bread, soda and alcohol.

The result?

Free speed by

• Being much leaner
• Sleeping much better
• Functioning at a much higher level.
• and, more.

I didn't say it would be easy...

... oh, wait I did.

We just need to reframe how we see ourselves...

... we are athletes.

If you don't hate me enough already for treading on our sacred poisons...

... do this:

• Find a mirror
• Take off your clothes - all of them

Take a look and if the answer is...

... Pretty good, a blind man would like to see that...

... then, take another look at that reframe. 

I'm an athlete and would never sacrifice my health for poisons like sugar, bread, soda and alcohol.

---

I far from perfect...

... just an athlete doin' his best.

---

If you're just dying to tell me what an idiot I am for such sacrilege Click Here.

---

163.8
7ish hours
push ups pull ups 
20 minutes recovery
30 minutes reading + Journaling 

ALTHOUGH I'VE BEEN AN AVID CYCLIST for many years, I haven't always been this focused or committed.  Part of that was busy times raising family, getting career going...

... part of it was something else.

There's a pattern,
do you see it?

Boredom from road racing,
led to crits.

Boredom for business park crits,
led to MTB.

Boredom from MTB racing,
led to SuperD.

Boredom from SuperD,
let to motorcycles.

Boredom from not racing bicycles,
got me back into road.

Boredom from road,
back into XC.

Boredom from XC,
into gravel.

When we get bored the passion dies.

Here are some ideas:

• Try a new discipline
• Go to races in faraway places
• Make a public declaration of our goal
• Take chances on new tactics
• Test new positions

And so on.

Here's the dealio on that...

... most of us would rather let the passion die
vs. risk embarrassment of failure.

Now you do:

• Marriage
• Family
• Career
• Books
• Diet
• God

Enjoy the weekend...

... be spontaneous.

(I'm going to Taylor Swift movie with Surfergirl.)

---

162.8
7 hours
push ups pull ups squats nordics
20 minutes recovery
90 minutes reading + Journaling 

OKAY, IT'S GETTING COLD and we have a few choices we'll want to make, but for most of us it's really two decisions.  We can ride early, we can ride late, we can ride indoors or outdoors...

... we just have to decide.

Wanting isn't enough.

Last night, I left as the sun was setting and rode into the night.  Now the problem with that is...

... it just keeps getting colder.

Tuesday, I left at sunrise and rode into the morning, which is nice...

... because it keeps getting warmer.

If it's really cold,
most of us go inside.

Those are a few of the choices we might want to do, but like I said...

... wanting isn't enough.

Wanting doesn't...

• get us out from under the covers
• get us out the door when it's dark
• get us on our bikes or in the gym

... deciding does.

Wanters,
want.

Deciders,
do.

Oh, the two choices I mentioned...

• pull on the bibs
• zip up the jersey

... it's easy to get out on the bike from there.

---

162.7
7 hours
push ups pull ups squats nordics
10 minutes recovery
60 minutes reading + Journaling 

ONCE YOU FIGURE THIS OUT, things become a lot easier.  The problem is most of us don't, and those who do...

... don't like the reality.

We, me, crowned the great Ken L. as the most improved rider on our local legrippinglungsearing group ride.

It wasn't hard.
He's been killing it all year.

But, it wasn't always that way. 

For years, he was like most of us...

... pack fodder.

Then something clicked, 
and he became a slayer.

Which brings up my point.

It doesn't take that long to change the way things are...

... once we decide to make a change.

---

163.8
8 hours
1 Rip On RaceDay Circuit
20 minutes recovery
90 minutes reading + Journaling 

TODAY WAS THE DAY so many of us targeted to crush our local ride, the annual unOFFICIAL Tuesday Morning World Championships.  We fondly refer to it as Just a social ride...

... but, not today.

We rolled on time, 630am.

Normally, it's a gaggle of geese the first few miles...

... but, not today.

Previous winner, Nick Bishop, lit it up asap.

Normally, it's 25-30 stalwarts...

... but, not today.

Doubled out numbers.

Normally, the pace is consistent...

... but, not today.

Jumpysurgy.

Nothing was normal today, which makes it extra

• fun
• fast
• frenemyish

We hit a few timely lights, keeping us mostly in tact until the transition to the El Toro Bike Trail.

• 7 miles,
• no lights,
• no stop signs,
• lots of power climbing.

Normally, we are pretty burnt at this point...

... but, not today.

Which could only mean one thing...

... something abnormal was on the menu.

In the entire history of all the unOFFICIAL showdowns only 2 people have managed to...

... breakaway and stay away.

The great

• Robert Freeman broke away on the bike trail
• Bret Bylund went in the first mile

We'd already seen Nick take a swing at Bret's move...

... would someone be gutsy enough to try Robert's move?

Yes!

Young Rayan.

He goes when we first hit the trail.

I'm thinking, dang, wish he hadn't done that now I have to suffer.

We pull him back,
I suffer.

Within 60 seconds he goes again,
and is gone.

The gap keeps growing and growing.

Now I'm thinking, go Rayun go!!!!

I love this.

Few try it during the year,
nobody makes it,
hardly ever.

The pace lifts, and I know the 4ish minute power climb is gunna hurt.

It does.

Not enough for me to get a PR,
because I was dropped...

... still, faster than I'd gone all year.

Would young Rayun make it?

The leaders were over the top,
our second group not far back.

I thought we might catch.

Got close.

Then, the final corkscrew and finishing straight aptly named...

... Robert's Rage (and Robot's wheelsucking revenge)

Where the great, 2019 Champ, John Janneck flew outta the pack...

... caught young Rayun at the line.

So, epic.
So, valiant.

Congrats to the winners...

• Lori Hoechlin - Ladies
• Issac Gould - U20
• John Janneck - U35
• Matthew Rhodes - U50
• Ken Lynch - U65 (most improved rider of the year)
• Mark Christopherson - U100

... much thanks to all who participated in the 2023 unOFFICIAL TMWC.

If you're digging the kit, you can save 20%...

... with this promo code: TMWC2023

---

165.1 <- that didn't help
6.5 hours <- nor that
Push Ups Pull Ups Squats Nordic Curls
20 minutes recovery
60 minutes reading + Journaling 

IF IT'S WORTH DOING, it's worth putting on the calendar. Things will come up, adjustments will have to be made.  It’s a lot easier to manage the unknown...

... when we have a plan.

Here's how I work my plan.

In this order:

1. Get a giant calendar.
2. Hang it somewhere to see it daily.
3. Fill in date nights, and getaway weekends.
4. Add important family and friends’ dates.
5. Block out birthdays and anniversaries.
6. Gather all known, immovable work dates.
7. Add all races of interest.

Do this in ball point pen, write lightly.

Then, I think about what I want to accomplish as an athlete…

… what 1 or 2, possibly 3, ‘A’ event(s) would be really fun to prepare for.

When I’m ready, after conferring with family, partners, etc… I’ll commit to the ‘A’ events.

In Sharpie, I’ll highlight

• Key events I plan to do
• Outlining the days or weekends
• The event name on the day it occurs.

The secret is to put in the stuff that really matters first...

... then everybody is on board with my one or two 'A' races.

Yeah, I still race a lot.

But, who cares of I miss a 'B' race,
if I'm not in tiptop shape?

Not me.
Not those that matter in my life.

Be true, 
and rip!

---

165.1 (uh oh)
9 hours 
1 Rip On RaceDay Circuit
20 minutes recovery
90 minutes reading + Journaling 

WELL, IT' HAPPENED AGAIN.  Even though we've voted it down, we are back on standard time which means...

... we have a whole lot more morning light.

If you wake up early enough,
which you will do automatically,
for the next day or 2.

For me, that presents a challenge.

The last few years, I've found I'm significantly more productive if I work first, then go out for an afternoon/evening ride.

The problem occurs, when the day is jam packed and I can't get out to ride until 5 or 6.

It's dark,
I need lights.

It's cold,
and will get colder.

Not ideal,
especially offroad...

... it can get a little creepy riding alone.

I don't know about you, 
but it's really easy to cut the ride short, or skip it,
under those conditions.

I'm going to give the 5 hour workday another go.  The idea, set forth in the book of the same name, is to get in and grind hard from 8-1.  

No interruptions.
No breaks.
No food.

For me, that's probably not enough time to get it all done, but...

... it is enough to do the deep work.

Take a break.

Go back and do the meeting, managing stuff.

I'll need to get up no later than 530am to be locked and loaded to go to work.  That is enough time to do the spiritual, mental, journaling stuff. Plus, the Rip On RaceDay workout. And, breakfast.

The key, of course, is to push all meetings out to 3-7pm.

I've tried this before, 
and eventually I adjust to the time change and 530 becomes really early.

Not tomorrow.

Let's see how long it lasts.

---

164.2
8 hours 
No weights
20 minutes recovery
30 minutes reading + Journaling 

FIGHTERS HAVE THEIR ENTRANCE SONGS, stadiums blare fight songs, civil war regiments went to battle with field bands...

... they all have a purpose.

To send a signal.

The signal,
is to our brains
that it's time to rumble.

One of my favorite pre-race jams has no lyrics,
and sounds so menacing and raw,
it was banned from radio in '58.

Don't ya just wanna feel that way some times...

... that your training and focus is so obviously excellent,
without you saying a word...

... your competitors want you banned?

Crank up the volume -> https://www.youtube.com/watch?v=KFCpUZVyXgg 

---

163.8
8 hours 
No weights
10 minutes recovery
30 minutes reading + Journaling 

TODAY WAS THE FINAL NOSCO RIDE.  It was my 3rd time doing this brutally hard charity commemorating Mike Nosco, who lost his life riding his bike.  Jack, his brother has...

... brought us one of the toughest and most beautiful "rides" for 15 years.

Like all great "rides", it's very friendly at the start,
somewhat friendly along the way,
horrendous and competitive,
and friendly at the finish.

There is never a winner, 
because it's a "ride".

Then why all the battling,
deep digging,
suffering?

Because it's a "ride" with 500 other fit athletes,
most of whom are friends...

... and we all know how that will break down civilized society,
any and all determination to take it easy.

That pic up there is proof, after .5 miles... 

... I"m off the back of the "ride" with my friends.

It got worse from there, as I fumbled with my phone, and tried to wolf down a waffle.

The few miles I spent pinned,
taking all kinds of risks...

... to catch my friends.

We'd all committed to "ride" together.

How bad was it?

Well, this bad...

Which led to this...

... which is pretty good, 
since we were just out for a "ride".

Of course, since we weren't racing,
and it was a charity "ride",
there was only...

... one metric that mattered.

You know the one, right?

I mean, who the heck cares if you get some lame trinket,
a whole slew of PRs on Starva,
or even a big boy cup?

All anybody cares about on any "ride" is...

... did I beat my friends?

To my left, my cousin Todd,
in front of me, my pal Todd,
to my right, my pal Tod (the cooler spelling).

---

163ish - no scale today
6.5 hours - not enough
No weights
0 minutes recovery
0 minutes reading + Journaling 

THE FIRE TO CRUSH IT TOMORROW is out.  Just a pile of ashes with some lingering smoke.  It was a hot one for sure, starting small and burning a searing blaze for months...

... it was fun while it lasted.

No doubt, when I wake up and see 800 maniacs toe the line for the Nosco Ride...

... the embers will flare up for a bit.

That's not important.

What's important is to realize now is the time to merely think about how good that fire was, relive the memories.

In the coming weeks, I'll start to gather kindling...

... by laying base miles while riding aimlessly.

Once kindling is collected, I'll gather smaller logs to stack on top, creating a wide base on which to build...

... by doing fast group rides and a few 'C' races.

As I get closer to the 'A' races next Spring, the big logs will be added...

... by rocking the hardest group rides, and a few 'B' races.

With that powerful pyramid stacked solidly high, I'll add newspaper and gasoline...

... by tapering.

The day before the 'A' race, I'll grab the torch and aim it towards my massive bonfire in waiting...

... by doing some righteous openers.

Come morning...

... I'll blaze that first 'A' race course.

For now though, it's time to enjoy the memories...

... and let the remaining embers flare up from time to time.

---

163.8
7.5 hours
Push Ups Pull Ups Squats Nordic Curls
10 minutes recovery
60 minutes reading + Journaling