LOOKING BACK AT TRANSFORMATIONAL

[as I prep for my A race, I thought I'd look back how I felt the last time I did it, in 2022]

IT'S NOT FOR EVERYBODY, but it might be for you.  I came across this concept a bunch of times over the years.  It never really sunk in until I heard it stated like this...

... I increased my volume a lot.

Yeah, we've all heard that.  However, what followed hit deeply into my thought process and ultimately my training...

... It has been transformational.

Who doesn't want to transform their training?

Let me pause right here.

It might not work for you.  The main reason is the timing of life just isn't right.  For me, it's working...

... because I now have the time.

When I had less time, and less focus, a big week for me was about 12 hours...

... an average week, about 8.

These days, in fact this year, my biggest week ever has been 20 hours...

... the last four build weeks have averaged nearly 15, and 12 the rest of the year.

That's nowhere the 20-30 hours most pros put in.  In fact, it's a challenge during this build session before Leadville.  Frankly, I'm happy in the 12 range.  Plenty fit...

... by making my average week equal my formally biggest week.

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

In the end, it's about doing all you can do...

... a topic I cover in the 2nd chapter of my book.

Which is free, just cover the shipping and handling.

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

===

164.4 lbs 12.7%
7ish hours sleep
700 anti-oxidant level
not today Upper Body: 75 push ups, 15 pull ups, hand gripper, shoulder press, curls
no today Lower Body: 15 ATG air squats and 0 split squats with 50lbs, nordic curls, box jumps, heel and toe raises
175/223/-49 per Strava Relative Effort (whatever that means)

What I'm reading: State of The Union, Brad Thor
What I'm studying: The works of Neville Goddard, all kinds of marketing

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

BAKING CAKES

HOW DO WE KNOW it's time to bring the high volume phase to an end, when preparing for the A race of the year? It's a lot like baking a cake...

... at some point we gotta put it the oven.

And, wait.

If we stretch out the build phase too long, 
we run the very real possibility of over cookin' it...

... winding up burnt.

Crispy.

If we stop too far out from the A race,
well, then our training ingredients...

... might never rise.

Leaving us flat.

I'm sure there's some real science we could tap into,
or the wise voice of a trusted coach.

Barring those options, I lean toward...

• feeling exhausted
• not wanting to get outside
• residual, never-receding muskul pain

... as my top indicators.

I'm officially there.

Couldn't come at a better time.

I'll be spending an extended weekend...

• mainly talking
• hanging out
• relaxing

... at the family reunion.

Oh, that cake analogy...

... now is the time to give the training into deliciousness.

===

166.4 lbs 12.7%
7.5ish hours sleep
750 anti-oxidant level
√ Upper Body: 75 push ups, 15 pull ups, hand gripper, shoulder press, curls
√ Lower Body: 15 ATG air squats and 0 split squats with 50lbs, nordic curls, box jumps, heel and toe raises
170/201/-32 per Strava Relative Effort (whatever that means)

What I'm reading: State of The Union, Brad Thor
What I'm studying: The works of Neville Goddard, all kinds of marketing

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

IT'S NOT ENOUGH TO BE STRONG

THE TOUR DE FRANCE took a big tumble today. Jonas, running in 2nd place, a previous winner and excellent bike handler failed to navigate a very tricky turn...

... and broke his clavicle.

Sucks.

Before the news hit, enlightening us all to one potential factor in causing him to go down...

... I was already thinking about why some crashes happen.

More importantly, why some hit the deck and shatter, while others...

... pop back up and keep racing.

My thoughts were self-centered of course.

The effort to do hundreds of...

• pushups
• pullups
• squats

... building up my body's ability to handle what is thrown at me, late into a ride or race?

It feels like it is,
as I feel in complete control 5 hours into a stout offroad ride.

At the same time, 
am I putting body in a state where it is more likely to bend vs break?

These thoughts were going through my head as the skin and bones Jonas was clearly in massive pain.

Then, I heard the unthinkable.

After traveling hundreds of kilometers from yesterday's race to today's,
arriving very late in the evening...

... he was awakened for a drug test at 2am.

No matter what we are doing to keep our bodies in top shape to handle the demands of racing...

... missing sleep when we are already exhausted is a formula for disaster.

===

164.4 lbs 12.7%
8ish hours sleep
730 anti-oxidant level
√ Upper Body: 100 push ups, 20 pull ups, hand gripper, shoulder press, curls
√ Lower Body: 100 ATG air squats and 24 split squats with 50lbs, nordic curls, box jumps, heel and toe raises
174/228/-55 per Strava Relative Effort (whatever that means)

What I'm reading: State of The Union, Brad Thor
What I'm studying: The works of Neville Goddard, all kinds of marketing

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

WHY, IT'S ROUTINE

IN THE QUEST TO SQUEEZE IT ALL IN, we learn to develop and rely on routines. Do something consistently, and it becomes rote. Boring in the sense that...

... we don't have to think about it.

Saving us all kinds of mental energy, as well.

Here are a few examples that made today's ride, much better.

20 minutes into my 2 hour sprint to meet Smiley, I felt my rear tire losing a ton of air...

• added air with CO2
• noticed a leak
• plugged it

... took less than 60 seconds to diagnose and repair.

Thought I'd better text him to confirm my ETA, and noticed I'd left my phone at home.

Doh!

But, I have a reputation for being on time and it's routine for me not to wait, so...

• I pressed on
• arrived at Cook's at 9
• didn't see him there, waited 2 minutes at the trailhead

... and we blasted the climb together.

Mostly together,
he always starts out hotter than me,
becoming my top rabbit to chase and pace.

When I rolled up to the general store for my Saturday fix, 4.5 hours into the ride, parched and empty, without my phone to pay...

• popcicle
• Mexican Coke
  

... I didn't have to beg, because they know my m.o. and that I'm good for it.

And, that's just a smidge of routine evidence for operational mastery.

Carry on.

Oh, and in case your wondering...

• a mini tool
• 2 CO2s + 1 nozzle
• Dynaplug RacerPro (4 plugs)

... what's in my mini raceday bag.

https://pedalindustries.com/products/pedal-industries-mini-raceday-bag-2-0-isd

PRUNE, FOCUS, EXECUTE

HOW WE ARRIVED AT OUR CURRENT LEVEL OF COMPETENCY is a matter of choice. And, that's the challenge. In a world where we can do anything...

... it's easy to reach the end of the day having done nothing.

We know better.

Starting with pruning the options...

• uplifting
• challenging
• beneficial to others

... leaving only the good stuff.

Then, we focus...

• attracting
• believing
• feeling

... with the blinders on, seeing only our end goal.

Executing daily...

... continuously improving.

Very nice you say,
but make it practical.

Ok.

Here's an example.

I really enjoy racing and riding my XC mountain bike.

Knowing that, I've built up a race-ready rig...

... and taken it to the next level.

Most recently, that meant rebuilding the suspension...

• removing the Brain
• replacing a bunch of parts
• and all new lubes and fluids

... which now is supremely supple and plush, fork and shock.

When we are unwilling to prune, focus and execute...

... we are in our comfort zone.

The case there would be comfort with absolute crap vs...

... demanding the best performance we can aquire.

Got it?

===

165lbs 12.7%
7ish hours sleep
610 anti-oxidant level
none today Upper Body: 50 push ups, 10 pull ups, hand gripper, shoulder press, curls
none todayLower Body: 10 ATG air squats and 24 split squats with 50lbs, nordic curls, box jumps, heel and toe raises
161/169/-9 per Strava Relative Effort (whatever that means)

What I'm reading: State of The Union, Brad Thor
What I'm studying: The works of Neville Goddard, all kinds of marketing

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

IT'S NOT BRAIN SURGERY?

AT A CERTAIN LEVEL, the set up of our equipment is highly personal. The reason is simple, we are putting in a massive amount of time. And, the minutest adjustment...

... can muck it all up.

A lot.

Leading to anything from a niggle to a...

... Screw it, I'm done with this sport.

So it was with great care that a swapped out my cleats today.

They weren't completely warn out, but they were a little sloppy and replacing them now vs a week before my A race seemed prudent.

I scrubbed up...

• pictures had been taken of the current position
• the area around the cleats taped off
• tools and lube lay at the ready

... put on my operating apron.

The procedure went as expected,
no complication.

The patient was warned to take it easy the next few days,
and expect to feel some initial discomfort.

Physical therapy, in the form of bringing a torque wrench on the next few rides, was presribed.

Like the idiot I am, I promptly headed out for 90 minutes and a fair amount of climbing...

... stopping for many adjustments.

Got close to the old position,
gonna take a few more rides to reach nirvana.

PS... if this seems dramatic, or overkill, blame my dad burning this lesson into my young impressionable mind. his first lawyering job was as a malpractice attorney and the first case was defending a doctor who cut off the wrong leg.

===

163.6 lbs 12.7%
7ish hours sleep
6800 anti-oxidant level
√ today Upper Body: 50 push ups, 10 pull ups, hand gripper, shoulder press, curls
√ Lower Body: 10 ATG air squats and 24 split squats with 50lbs, nordic curls, box jumps, heel and toe raises
164/192/-28 per Strava Relative Effort (whatever that means)

What I'm reading: State of The Union, Brad Thor
What I'm studying: The works of Neville Goddard, all kinds of marketing

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

I SCREAM

DURING THE LARGEST BUILD PHASE, the miles and hours are waywayway bigger than our norm. It can be daunting, overwhelming...

... we need a reward.

Beyond kudos.

Something to see us through.

Which is exactly what I was thinking today,
halfway through what will like be my biggest week of the year.

Building for Leadville.

The route would be much longer than my usual Dirty Wednesday...

... and it hit my like a icy bolt from the Silver Surfer.

If I stayed on the pedals,
I'd have time to stop by the General Store.

A hundred year old building I usually only visit on Saturdays.

The point being...

... the always have the best selection of Mexican popsicles.

I was flooded with a memory of my dad, and his favorite saying...

... I scream, you scream, we all scream for ice cream.

And that was all I needed to get me through the summer heat.

Today.

What will it be tomorrow?

165.4 lbs 12.7%
8ish hours sleep
730 anti-oxidant level
√ today Upper Body: 110 push ups, 22 pull ups, hand gripper, shoulder press, curls
√ Lower Body: 110 ATG air squats and 24 split squats with 50lbs, nordic curls, box jumps, heel and toe raises
167/217/-50 per Strava Relative Effort (whatever that means)

What I'm reading: State of The Union, Brad Thor
What I'm studying: The works of Neville Goddard, all kinds of marketing

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

THIS IS 'A' SUPER COOL CAT

MOST OF US DON'T KNOW THE HISTORY of the famous group rides. I'm not talking about the one 5 locals started a couple of months back...

... I'm talkin' the legendary loops.

And, their morphing iterations over the years.

I was reminded of how our heralded TMWC...

... took it to the next level by adding some extra credit.

Called the A loop.

About 10 years ago, Super Dave Koesel made a great suggestion.

We should add on to the ride.

Why?

So we have something to do vs waiting for the guys at the regroup.

It took us a few iterations,
carving our way through a neighborhood,
adding on two punchysprinty climbs.

Finally, we had it perfected,
arriving just in time to meet the crew...

... and keep rolling full gas.

Plus, since we had just started cracking the hour on the original TMWC, back then...

... now we had an updated hour goal.

We've hit it on the A loop multiple times,
even got closer than we've been lately today, 1:02:54 (for me)...

... could it be because Super Dave was back in town, after years of being gone?

===

ICYMI... Super Dave is an aero genius... Remember when 3T came out with their aero gravel bike, years before that was a thing?... yeah, that was Dave's project.

Here's a link to his current company... look to see top secret versions of these bikes at the Olympics.

https://strommcycles.com/

===

167 lbs 12.7% (I keep telling myself I'm 10lbs over goal because of all the strength work, but we all know it's because 
7ish hours sleep
580 anti-oxidant level
none today Upper Body: 50 push ups, 10 pull ups, hand gripper, shoulder press, curls
none today Lower Body: 10 ATG air squats and 10 split squats with 50lbs, nordic curls, box jumps, heel and toe raises
166/216/-50 per Strava Relative Effort (whatever that means)

What I'm reading: State of The Union, Brad Thor
What I'm studying: The works of Neville Goddard, all kinds of marketing

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

THAT SONG!

WE AIN'T SERIOUS if we don't have a our own battle song. The one we can count on when...

... well, all the time.

Could be a playlist.

Mine, current fave for firing up...

... Born To Run, Frankie Goes To Hollywood version

On repeat.

Now Chuck shared a forgotten gem with me for raceday...

... Kickstart My Heart, by Motley Crew.

Surfergirl on vacation...

... Don't Disturb This Grove, by The System

To get pumped for motos in the desert the kids loved...

... Animals, by Nickleback

When I head off to the pearly gates, my beatbox will be humming...

... Low Rider, by War.

What's yours?

===

166.4 lbs 12.7%
8ish hours sleep
5900 anti-oxidant level
√ Upper Body: 100 push ups, 20 pull ups, hand gripper, shoulder press, curls
√ Lower Body: 20 ATG air squats and 10 split squats with 50lbs, nordic curls, box jumps, heel and toe raises
159/181/-22 per Strava Relative Effort (whatever that means)

What I'm reading: State of The Union, Brad Thor
What I'm studying: The works of Neville Goddard, all kinds of marketing

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

IS IT THE EFFORT THAT COUNTS?

WHEN TRAINING FOR THE 'A' RACE, if we're really all in, it's imperative that we prepare by doing the work demanded by the course. That means we have to nail the pace...

... we can sustain.

Or do we?

Lemme splainit.

Say, I'm training for a punchy event with lots of power climbs...

... short 1-5 minutes, repeating.

I could do intervals at a specified power output...

... or I could go for the burn I know I can barely handle for 1-5 minutes.

Or, take my upcoming Leadville MTB race, I know the pace I need to sustain to meet my goal finishing time.

Training the effort required...

... is part art and part science.

The science might say we need to put out an average of X watts...

• getting over a steep, short pitch
• hustling to catch a group
• tucking a long downhill

... the art is knowing when to go above or below the power needed.

Being intimately aware of the effort > callous commitment to pace.

===

165 lbs 12.7%
8ish hours sleep
640 anti-oxidant level
√ Upper Body: 100 push ups, 20 pull ups, hand gripper, shoulder press, curls
√ Lower Body: 100 ATG air squats and 10 split squats with 50lbs, nordic curls, box jumps, heel and toe raises
163/209/-46 per Strava Relative Effort (whatever that means)

What I'm reading: State of The Union, Brad Thor
What I'm studying: The works of Neville Goddard, all kinds of marketing

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

THIS IS POLARZING

THE DEBATE RAGES ON, whether or not polarized training is valuable for the unwashed or is it just for the uber elites putting in bigbig hours. To really get a grasp on the argument...

... let's look at from other perspectives.

Take marketing.

In marketing, we tout what makes us special, unique, desirable...

... while pointing out the enemies of our awesomeness.

For example, when it comes to bags I might communicate dome bags with everything piled inside are just complete trash and chaos...

... where as our RaceDay bags make raceday smooth, easy and successful.

In politics, the party we align with makes the others out to be stupid, incompetent and evil...

... where our party is full of benevolent geniuses.

It's the same with...

• religion
• sports teams
• abortion, climate change, guns, borders, etc

... topics never to be brought up at Thanksgiving dinner.

What does this have to do with training and us?

I'm just trying to set the stage....

• too much time in tempo
• not enough aggregate training
• inadequate or non-existent recovery

... polarized training has enemies, too.

I was thinking about that today,
because I had a great day with the fellas.

Here's how I set it up...

• Monday Z1
• Tuesday romping group ride, all zones all out
• Wednesday high Z2
• Thursday low Z2
• Friday Z1, barely tapping the pedals
• Saturday, 6 hours at Leadville pace with nearly 2 hours at threshold or above

... finishing the final ride, feeling pretty darn good despite 9000' in 80 miles.

If you disagree...

... then, I have succeeded in providing you some polarizing thoughts on polarization.

===

165.4 lbs 12.7% <- this blubber has got to go!
7.5ish hours sleep
600 anti-oxidant level
none today Upper Body: 10 push ups, 20 pull ups, hand gripper, shoulder press, curls
none today Lower Body: 20 ATG air squats and 10 split squats with 50lbs, nordic curls, box jumps, heel and toe raises
167/241/-74 per Strava Relative Effort (whatever that means)

What I'm reading: State of The Union, Brad Thor
What I'm studying: The works of Neville Goddard, all kinds of marketing

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

IT'S GOING TO BE HIDDI

TRAINING FOR AN EPIC ride or race is always tricky. It's so easy to over do it on the preparation when we want to be confident that we are ready...

... to go the distance.

Battle hardened.

So, when I put together tomorrow's route and added...

... It's going to be hideous.

I had to ask myself...

... What the heck are you thinking?!

This goes against my plan to prepare for Leadville this year by staying under

• 5 hrs
• 8000'
  
• 80 miles

... fresh and not torched.

Aiming for more power, 
and efficiency.

We're going to over every one of those metrics tomorrow,
plus it's a group of hitters and we'll be hitting it.

Yes, I could pull the plug,
or just not show.

But, who are we kidding when we say stuff like that?
(Hideous rides call to my soul. How 'bout you?)

===

164.4 lbs 12.5%
7ish hours sleep
680 anti-oxidant level
none today Upper Body: 10 push ups, 20 pull ups, hand gripper, shoulder press, curls
none today Lower Body: 20 ATG air squats and 10 split squats with 50lbs, nordic curls, box jumps, heel and toe raises
152/152/-1 per Strava Relative Effort (whatever that means)

What I'm reading: State of The Union, Brad Thor
What I'm studying: The works of Neville Goddard, all kinds of marketing

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

WHAT WE ARE

LOOKING WHERE WE WANT TO GO takes great discipline. Not to be distracted by the lady in the red dress is...

... a skill that deserves mastery.

It's not easy.

Time and time again, ripping the course, we have to ignore the obvious perils and...

... stay focused on our goal.

Going as fast as possible,
error free.

Oddly,
limiting our vision to the best path forward is relaxing.

Calming.

Requiring less energy.

Ultimately, a heckuvalot faster.

So, we practice the skill all the time and when we have those Oh shift! moments...

... we forgive ourselves, and reset.

Perhaps the great Emerson said it best...

... What we are, that only can we see.

THE SLIGHT EDGE

BECAUSE WE USE OUR GEAR every day, we don't always notice the performance is degrading. It's gradual, and we are...

... more concerned with our own numbers.

But, the gear matters.

If we remember anything from the dominance of Team Sky it's...

... marginal gains.

They matter.

Not necessarily individually, 
collectively they stack and become game changers.

So are the marginal losses.

I share this as a cautionary tale.

While in Park City a few weeks back,
bombing miles and miles of sweet single track...

... my fork went from finicky to very funked up

My pal Chad helped me get it working enough to enjoy the trip.

As soon as I returned, I rang up the local suspension whiz Mike and gave him the situation.

He ordered parts from Sram to rebuild and improve the fork by replacing the Brain.

Simple enough, 
and 7 weeks before Leadville.

Dropped off the bike Monday, planning to have it back for the weekend and continue to perfect my oneness with my steed.

Hey Todd.

Hi Mike.

We gotta small problem.

Uh-oh.

Sram sent the wrong parts.

Dang.

Yeah, it's gonna be another 10 days.

Is the suspension torn to pieces?

Yes.

Ok, I understand.

Now, here's the part we all need to understand...

• we need to stay on top of the maintenance
• allow plenty of time for parts to arrive
• and for the mechanic's schedule

... in order to have the slight edge we need on raceday.

===

165.8 lbs 12.7%
8ish hours sleep
530 anti-oxidant level
√ today Upper Body: 125 push ups, 25 pull ups, hand gripper, shoulder press, curls
√ Lower Body: 125 ATG air squats and 20 split squats with 50lbs, nordic curls, box jumps, heel and toe raises
91/103/-10 per Strava

What I'm reading: State of The Union, Brad Thor
What I'm studying: The works of Neville Goddard, all kinds of marketing

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

2026 TUESDAY MORNING WORLD CHAMPIONSHIPS WERE LIT

ABOUT THE MOST FUN we can have is upping our game for the weekly group ride. The good ones all have memorable names. Just saying them sparks...

... anything from fear to fun.

Like The TMWC.

A ride we started 24 years ago...

• 30+ riders every Tuesday at 630
• most wearing the ride's kit
• with an annual throwdown

... and is still ripping today.

Today wasn't any ol Tuuzdee...

• the regulars
• the outta towners
• the first timers hoping to hang on

... it was the unOFFICIAL 2026 Championships.

4 categories...

• Women
• U35
• U50
• U100

... racing for glory.

Bragging rights for a year.

The course has never changed, but...

• fullgas from the start
• even paced 'till The Wall
• saving it all for the Corkscrew finish

... the raceday never plays out the same.

Today unfolded with bouts of massive power,
dropping to conversational,
and back at it.

The only thing that was the same was Alessandro...

... pulling off the first Threepeat.

He was so far off the front the camera crew mistook him as some cat who happened upon the course...

... except he raced up The Wall with god-like speed.

Put over a minute on lil' ol' me,
and nearly everyone else.

Insane.

Priscilla crushed the women's field,
snatching longstanding, legit QOMs.

It's not all about the wins, though.

Juan was voted most-improved,
and Eric picked up rookie of the year.

These aren't participation trophies ...

... they represent outstanding effort, week after week.

Congrats to these cats....

Overall

Alessandro
Kody
Andrew

Women

Priscilla
Maria
Vi

U35

Andrew
Eric
Scott

U50

Kody
Drew
Alfredo

U100

Alessandro
Rob
Mani

Still reading?
Wondering how we pull it off?

Our 4 rules are key...

• Leave on time
  
• Obey the law
• Make a friend
• Have fun

... plus, always be inviting.

https://pedalindustries.com/collections/2024-tmwc

Use Promo Code TMWC2026 To Save 20% On The Gear

===

166 lbs 12.7%
8ish hours sleep
640 anti-oxidant level
none today Upper Body: 90 push ups, 18 pull ups, hand gripper, shoulder press, curls
none today Lower Body: 112 ATG air squats and 0 split squats with 50lbs, nordic curls, box jumps, heel and toe raises
90/100/-10 per Strava

What I'm reading: Path of the Assassin, Brad Thor
What I'm studying: The works of Neville Goddard, all kinds of marketing

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

WHO HAS THE BEST TdF ANALYSIS?

THERE ARE A LOT of professional pundits pontificating the particulars of each stage of the Tour de Frants. Then, there's the amachurs. Us handlebar hams... 

... handing out our homemade takes.

Who's best?

Certainly it's not Velo's...

Jonas Vingegaard was left choking in Pogi's exhaust and came to the line two seconds back after the 1.7km hilltop kick to Les Angles.

... latest retarded hyperbole.

Cycling News' take...

A devastatingly-long and sustained acceleration by Tadej... with a two-second advantage.

... wasn't much of an improvement.

Jonas said it better...

It's a shame, of course. But when we started the Tour, we expected to lose time... so it's a good starting point that I'm tied on time with Tadej.

... and more accurately.

But, he's not selling ads for eyeballs.

My eyeballs and ears like to take in...

• Chris Horner for pointing out the knucklehead moves of the day
• Lance's podcast for the entertainment
• GCN's breathy and breasty euroness

... if I have the time.

And then there's NBC's crew...

• I do feel for Brent and TJ having to educate the unwashed with silly cartoons and goofy bets
• No way I could ride the sissybar like Christian or do the man on the course stuff like Steve
  
• Amid correcting, Bobke does a good job as the straight man

• Phil may miss a few deets, but that voice is still gold to me

... collecting a solid paycheck.

Nothing wrong with that.

For actual, pure analysis...

• concise
• relatable
• insightful

... I think Tom Danielson does it best.

He delivers it via blog, vlog and podcast.

You're probably thinking Nice job taking potshots at people just trying to do their jobs...

... to which I'll counter, I'm grateful we have so many real human points of view vs the AI slop sure to come our way.

Links to Tom's work:

https://cinchcycling.cc/blogs/news/tour-de-france-stage-3-tadejs-boxing-match

===

166 lbs 12.7%
8ish hours sleep
610 anti-oxidant level
√ Upper Body: 90 push ups, 18 pull ups, hand gripper, shoulder press, curls
none today Lower Body: 112 ATG air squats and 0 split squats with 50lbs, nordic curls, box jumps, heel and toe raises
87/81/5 per Strava

What I'm reading: Path of the Assassin, Brad Thor
What I'm studying: The works of Neville Goddard, all kinds of marketing

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

WHAT ABOUT WHEN IT'S NOT WORKING

MOST OF US have a test course, a segment that is our fitness barometer, where we lay down a valiant effort, then upload it...

... to see where we're at.

Sometimes years of data points.

When we're prepping for the A race we'll hit it hard.

The results are instructive...

• PR'd it
• on track
• woefully wanting

... from elation to devastation.

Gratefully, it's usually good and confirming info.

But, what about when it isn't?

Like my Leadville prep test up a similar climb to Columbine...

• 1:10 in May
• 1:14 in June
• 1:15 in July

... which is honestly, quite discouraging?

The May effort I was waiting for my friends,
in June I was chasing all the way,
in July I went alone.

July's effort was the shortest
June's was much longer,
May's the longest.

Big takeaway...

... my fitness is going backwards.

So, find the positives...

• I'm descending better than I have since the TBI
• the nutrition plan seems to be on point
• the bike is nearly complete

... and make adjust ments.

I still have 7 weeks to turn it around...

• stop shredding my legs with weight training
• get back to throttling Saturdays
• stack the Zone 2 miles

... and I have some definite ideas on how to do that.

Will it work?

I dunno.

What won't work is quitting.

Thoughtful, calculated perseverance is always the right answer.

===

165.6 lbs 12.6%
7.5ish hours sleep
580 anti-oxidant level
√ Upper Body: 150 push ups, 30 pull ups, hand gripper, shoulder press, curls
none today Lower Body: 112 ATG air squats and 0 split squats with 50lbs, nordic curls, box jumps, heel and toe raises
88/87/1 per Strava

What I'm reading: Path of the Assassin, Brad Thor
What I'm studying: The works of Neville Goddard, all kinds of marketing

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

HALF THE FREEDOM

WE KNOW where the 50% mark is on the course. The distance. The estimated time it takes to get there. The food we'll need to arrive and...

... finish with good energy.

But, is that enough?

Knowing vs doing, 
totally different things.

The first half of 2026 is gone.

For some, it flew right by.

Others...

• bored
• unengaged
• beset by challenges

... had a different experience.

We are free to stay the course, or...

• 10x goals
  
• Committed mindset work
• Severing whatever is holding us back

... recalibrate and blow everyone's minds (ours included).

God, bless America.

===

Nowza good time to crack that journal open and document the amazing things we've accomplished to date. 

What I'm studying: The works of Neville Goddard

Let's rip!

===

164 lbs 12.6%
8ish hours sleep
530 anti-oxidant level
none today Upper Body: 60 push ups, 12 pull ups, hand gripper, shoulder press, curls
none today Lower Body: 112 ATG air squats and 0 split squats with 50lbs, nordic curls, box jumps, heel and toe raises
88/88/0 per Strava

What I'm reading: Path of the Assassin, Brad Thor
What I'm studying: The works of Neville Goddard, all kinds of marketing

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

GUITY AS CHARGED

THE EVIDENCE IS OVERWHELMING, there is no defense for the flagrant violations of society's norm...

... we've got a problem.

And, we don't care.

It's who we are...

• city limit sign? let's race
• KOM within reach? let's race
• event 700 miles away? let's race

... we're constantly on the lookout for our tribe.

We rarely watch sportsball,
we'll watch a TdF stage start to finish.

We do find comfort in the couch,
after an absurdly long day outside ripping.

We do devour ice cream and cookies,
but only when the calorie deficit is irredeamable.

We aren't normal...

... we're race junkies.

===

If that resonates, 
you might want this shirt,
which I'm pretty sure we priced wrong at $20.
https://pedalindustries.com/products/race-junky-classic-t-shirt-fe

I'll fix the price after the holiday.

https://pedalindustries.com/products/race-junky-classic-t-shirt-fe

===

165 lbs 12.6%
7ish hours sleep
680 anti-oxidant level
√ today Upper Body: 60 push ups, 12 pull ups, hand gripper, shoulder press, curls
√ Lower Body: 112 ATG air squats and 0 split squats with 50lbs, nordic curls, box jumps, heel and toe raises
89/96/-7 per Strava

What I'm reading: Path of the Assassin, Brad Thor
What I'm studying: The works of Neville Goddard, all kinds of marketing

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

BROKE OR BROKEN?

IT'S AMAZING what we're willing to put up with. I suspect it's just in our nature and probably why...

... we thrive at the endurance game.

We tune it out.

And, here's the dill.

Pretending things aren't the way they are...

... can be demoralizing.

Yesterday, I had my cracked front windshield replaced on the van.

It wasn't huge,
but it was slowly growing,
ever since our trip to Sea Otter.

Neighbor Rick came out to chat and asked me why I replaced it.

Honestly?

Yeah.

It was making me feel poor.

The thingaboutitis, if I'd had the rock chip fixed immediately...

... the cost would have been minimal.

Which begs the question...

... what are we allowing to languish and bring us (our performance) down?

===

166.4 lbs 12.4%
8ish hours sleep
610 anti-oxidant level
√ today Upper Body: 150 push ups, 30 pull ups, hand gripper, shoulder press, curls
√ Lower Body: 150 ATG air squats and 36 split squats with 50lbs, nordic curls, box jumps, heel and toe raises
90/104/-14 per Strava

What I'm reading: Path of the Assassin, Brad Thor
What I'm studying: The works of Neville Goddard, all kinds of marketing

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

MY EXCUSE FOR NOT BEING ON PEPTIDES

THE TEMPTATION to tap the pharmacy is getting realer every day. Call it the effects of the human genome project or clever marketing...

... lotsa people on the train.

I've been surprised.

Just in the last month or so, some of my much younger (30s and 40s) and generally healthy friends...

• trimmer
• slimmer
• sexier?

... have let me know their results from peptides.

They aren't athletes who compete,
just dudes wanting a better bod.

My response is always the same.

Dang...

... I can't do that because I'm a racer.

I know...

• the likelihood of getting tested is practically nil
• the evidence of peptides disappears quickly
• the help they deliver is real

... but, I'll know.

So I push on in the land of...

• working hard
• eating clean
• getting rest

... and I'm quite okay with that.

===

165.8 lbs
7 hours sleep
540 anti-oxidant level
not today Upper Body: 50 push ups, 10 pull ups, hand gripper, shoulder press, curls
not today Lower Body: 150 ATG air squats and 36 split squats with 70lbs, nordic curls, box jumps, heel and toe raises
90/104/-14 per Strava

What I'm reading: Path of the Assassin, Brad Thor
What I'm studying: The works of Neville Goddard, all kinds of marketing

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

RIDE WITH YOUR NEIGHBOR AS YOU WOULD RIDE WITH YOURSELF

EVERY NOW AND AGAIN we get an insight that touches our hearts and when we try and explain it to others they just don't get it. Not their fault. We just need an analogy...

... we can all relate to.

Try this one.

I'll do my best to share the change of heart I had recently...

• a homeless woman sitting on the corner of a busy sidewalk in front of a food court
• people, me included, waiting for the light to change
• ignoring her sad, red eyes like they didn't exist.

... it wasn't my finest moment.

We're all rich.

I'm on a stupidly expensive bike,
but no cash on me,
gazing ahead.

Ignoring the obvious hurt and loneliness.

I was ashamed...

... of my inability to see the once beautiful baby at my feet.

What would it have cost to acknowledge her?

And it hit my heart so hard...

... Love they neighbor as thyself.

Finally I got it,
and I'll do my best to share it with you.

If we really loved our neighbors as ourselves we might...

• be a little nicer, kinder more patient
• genuinely ask how they are, if they need a hand
• we might hold the bar a little lower or a little higher, out of love

... not the awkward, stumbling empathy that paralyzes us.

Genuine desire to help others as ourselves out knowing that...

• if we were raised differently
• made regrettable choices
• had terrible experiences

... but for the grace of God go I.

It reminds me of my good friend Todd Darley, a better Todd than I, who always rolls out with food.

One day we're ripping up Mulholland with a spicy group, gonna PR it...

... and Todd disappears.

Where'd you go?

Stopped to talk to the homeless hiker?

What?

Yeah, wanted to make sure he was okay. Gave him a bagel I had.

Last Saturday, a dude in a pick up with a trailer full of tools pulled up to me and Chad and flipped us the bird...

... I laughed and asked myself Now why would I do that? Having a bad day? PTSD from cyclists?

I'll never know that dude's literal problem...

... just hoping this change of heart stays with me forever.

===

165.4 lbs
8 hours sleep
630 anti-oxidant level
√ Upper Body: 50 push ups, 10 pull ups, hand gripper, shoulder press, curls
not today Lower Body: 150 ATG air squats and 36 split squats with 70lbs, nordic curls, box jumps, heel and toe raises
88/91/-3 per Strava

What I'm reading: Path of the Assassin, Brad Thor
What I'm studying: The works of Neville Goddard, all kinds of marketing

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

IS THIS CODDLING?

WE'VE ALL HAD to face the unbearable hot situations. Sometimes in training, others in a race. But, that's the thing...

... we've all had to face them.

That's life.

So, when the geniuses at Velo led with Extreme Heat Could Force Radical Rethink of the Tour de France...

... I sighed.

Stop the coddling.

They're professionals.

Then Surfergirl chimed in...

• 2013 Tour of California
  
• 4pm finish
• 114º

... But, remember Palms Springs.

We started early and rode the stage ahead of the pros.

Dropping down into the desert floor was like riding into a giant hair dryer.

Oppressive and awful.

My son and I staggered into a 7-11 and chugged giant Slurpees...

... finally lowering our body temps to be able to ride to the finish.

The pros came in and literally collapsed on the sizzling black and gooey tarmac.

She had a point.

It was horrific.

After wading through the Velo clickbait I discovered the "radical rethink" just meant considering starting the races at 9:30 vs the typical much later starts that finish in the hottest time of the afternoon.

You know the real tragedy isn't the coddling, it's that...

... I won't be able to go for an early spin and watch the race finish live.

I'm sure I'll find a "radical rethink" of my entertainment consumption.

===

163.4 lbs
9 hours sleep
690 anti-oxidant level
√ Upper Body: 150 push ups, 30 pull ups, hand gripper, shoulder press, curls
√ Lower Body: 150 ATG air squats and 36 split squats with 70lbs, nordic curls, box jumps, heel and toe raises
89/99/-10 per Strava

What I'm reading: Path of the Assassin, Brad Thor
What I'm studying: The works of Neville Goddard, all kinds of marketing

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

MOVING THE COMFORT ZONE

IT CAN BE PERPLEXING to know a truth from personal experience, to share it because we care, and see it not be received...

... because it's scary.

Like ripping downhill.

I have a few friends who are training for a big event with me.

There will be a fair amount of climbing,
followed by a fair amount of descending.

None of it...

• steep double-track
• wide open hardpack
• a bit of chunky rocky stuff

... will give most mountain bikers any trouble.

Unless we're racing,
really going for it.

Even then, most will be fine...

... but, they could be so much better.

And here's the headscratcher...

... I can't get them to ride much harder trails in preparation.

They protest,
avoid,
skip.

Because I'm absolutely failing to ride home the point that learning to rip more challenging trails now...

• steeper
• chunkier
• twistier and slicker

... will move the comfort zone.

Moving the comfort zone means we are...

• more efficient
• relaxed
• calm

... saving all kinds of physical and emotional energy.

While others bog down with Oh shift! moments, we can turn those sections into...

• recovery
• relaxation
• moments of bliss

... something to look forward to, and potentially gain/make up time.

If we're into that.

I am.

You?

(Where else are we too fraidy catty to move the comfort zone?)

===

163.6 lbs
7.5 hours sleep
580 anti-oxidant level
none Upper Body: 75 push ups, 15 pull ups, hand gripper, shoulder press, curls
none today Lower Body: 100 ATG air squats and 20 split squats with 70lbs, nordic curls, box jumps, heel and toe raises
91/114/-23 per Strava

What I'm reading: Lions of Lucerne, Brad Thor
What I'm studying: The works of Neville Goddard, all kinds of marketing

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

BUT, DOES HE REALLY CARE (NOW)?

ON RACEDAY it's fair to say nothing else matters but the race. The training, the fine-tuning, the sacrifices...

... they're all coming together.

We need to rip.

But, when it's all said and done... 

... should anybody, ourselves included, really care?

Take a dude I heard about...

• inspired and helped millions of cancer patients to believe they had a chance
• single-handedly lifted a dying sport getting legions to pedal
• operator of a massively popular podcast
• successful investor and businessman
• father of five children

... does he really care that he's not recognized as winning 7 TdFs?

For all you haters that are now triggered, the unsubscribe button is above and below.

For the open minded, contemplating our own mortality and personal achievements...

• family
• race wins
• inspiring and helping others

... what would you prefer?

===

164 lbs
7.5 hours sleep
580 anti-oxidant level
none Upper Body: 75 push ups, 15 pull ups, hand gripper, shoulder press, curls
none today Lower Body: 100 ATG air squats and 20 split squats with 70lbs, nordic curls, box jumps, heel and toe raises
87/93/-6 per Strava

What I'm reading: Path of The Assassin, Brad Thor
What I'm studying: The works of Neville Goddard, all things marketing

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

INNOVATION THROUGH IGNORANCE

IGNORANCE AND IGNORANT are such ugly words. And don't even speak ignoramus. Referring to anybody with those words...

... is just plain mean spirited.

Ain't gonna make ya friends.

Yet, the truth is, many of personal innovations come from ideas...

• never heard of
• never thought of
• never been exposed to

... we were completely ignorant to.

Here are a few of mine...

• swimming to control breathing
• lift heavy, low reps
• sprints for power

... that have helped improve over the years.

The swimming one I came up with on my own when training for Leadville in the early days. I wanted to control my breathing and keep my breaths deep.

The lift heavy, low reps I learned from one of the great Phil Mafetone books. He only pioneered Zone 2 training coaching Mark Allen to become the most complete and dominating triathlete of his era.

Lift heavy, low reps was also heavily preached in the fascinating book Underground Secrets To Faster Running, by Barry Ross.

Sprints for power came from the awesome Fred Duncan, a premiere track coach.

The idea that we are born to be athletic and should treat our bodies as such came through loud and clear in Christopher McDougall's book Natural Born Heroes.

I could go on...

• crusty old curmudgeons calling me out
• lessons learned through experience
• defeats whose sting was wicked

... but that's not the point.

The point is we've got to continually expose ourselves to new ideas and concepts and experiences in order to...

... keep innovating and growing.

Spiritually. Mentally. Physically. Socially.

===

1664 lbs
8 hours sleep
580 anti-oxidant level
√ Upper Body: 75 push ups, 15 pull ups, hand gripper, shoulder press, curls
none today Lower Body: 100 ATG air squats and 20 split squats with 70lbs, nordic curls, box jumps, heel and toe raises
88/102/-14 per Strava

What I'm reading: Lions of Lucerne, Brad Thor
What I'm studying: The works of Neville Goddard

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

THE VISION BORED

VISION WHILE RACING isn't everything, but it's right up there with oxygen. We gotta breathe, we gotta see...

... to move forward.

I was thinking about that today while zipping down a twisty trail.

If I let my eyes start to focus on what's up close...

... my speed drops and I become much more reactive.

When I'm focused far ahead...

... I go much faster, slipping into a state of flow and things are magically easier.

The thing I was thinking about was my vision board.

Mulling over the things already accomplished, as well as what is in the works.

The vision board seems to work the same way...

... focusing on the outcome, not how I'm going to get there.

Some of you may be thinking Dude is nuts,
others nodding your heads That's right.

Either way, I'll leave you with this thought from King Salomon...

... Where there is no vision, the people perish.

===

166.2 lbs
8 hours sleep
620 anti-oxidant level
√ Upper Body: 100 push ups, 20 pull ups, hand gripper, shoulder press, curls
√ Lower Body: 100 ATG air squats and 20 split squats with 70lbs, nordic curls, box jumps, heel and toe raises
89/108/-19 per Strava

What I'm reading: Lions of Lucerne, Brad Thor
What I'm studying: The works of Neville Goddard

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

TUCK AND ROLL!

AERO. The term is like a science fiction blob that oozes it's way into everything, eventually killing everything in sight and taking over the world...

... with no end of it's pervasiveness in site.

Can we escape the creepiness?

The thingaboutitis, once we go slip down the aero tube...

• positioning
• equipment
• apparel

... it's almost impossible to stop.

That list falls short of the whackiness...

• hands on the mtb fork crowns at Leadville
• hydration bladders stuffed in front of jersey
• dropper seat post for bombing road descents

... which actually works.

I was thinking about that this morning as I crested The Wall, about 15 seconds behind the leaders.

Pedaling till I was spun out...

• butt hooked on end of saddle
• hands next to the stem
  
• chin on the Wahoo
• elbows in
• knees in
  

... I assumed the position (I'm not a butt on seat tube believer).

Would I, could I catch before the bottom?

Being on my lessthanaero gravel bike...

• spun out with gravel gears
• rolling shallow depth road wheels
• rockin' a well ventilated KASK helmet

... I needed every aero advantage I could get.

After rolling up on the 3 in between the two leaders...

... we rotated, taking short and speedy pulls.

It took forever to catch,
all the way to the final curve.

I'm already thinking about next week...

• actual aero helmet
• clean shave on the legs, face, arms(?)
• and, yeah, gonna bust out the Speedsuit

... what else I can do to improve my aeroness.

On my previous road bike, I clocked 51 mph...

... today's set up shows 47.4 mph.

Tuesday can't some soon enough.

===

168 lbs
7 hours sleep
580 anti-oxidant level
no Upper Body: 150 push ups, 30 pull ups, hand gripper, heel and toe raises
√ Lower Body: 100 ATG air squats and 20 split squats with 70lbs
89/113/-24 per Strava

What I'm reading: Lions of Lucerne, Brad Thor
What I'm studying: Imagination, Neville Goddard

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

CUI BONO?

THERE ARE A LOT OF DEALS that get cut on the race course. Some are obvious, some hidden. Many between competitors...

... for money, glory and pride.

The worst deal of all?

Well, that depends on Cui bono?...

... Who benefits?

Deals between competitors kindasuck, but...

• hang on for camera glory
• work to stay in break
• straight cash

... we can usually tell who benefits,
and who pays.

No, the most insidious deals...

• staying up late
• backing off the finishing sprint
• starting the new diet "tomorrow"

... are the ones we cut with ourselves.

Because nobody benefits,
'cepting our competitors.

===

167.4 (Happy Fatter's Day - sheesh!)
8 hours sleep
580 anti-oxidant level
√ Upper Body: 150 push ups, 30 pull ups, hand gripper, heel and toe raises
no Lower Body: 100 ATG air squats and 20 split squats with 60lbs
85/90/-6 per Strava

What I'm reading: Lions of Lucerne, Brad Thor
What I'm studying: Imagination, Neville Goddard

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

MY INSANE CULT

FEW OF US HAVE BEEN TO AN AA MEETING, but we've seen TV/movie version many times. Hi, I'm Todd and...

... I'm an endurance junkie.

Hi Todd.

When we come clean with the general population, Today I...

• swam 10,000 yards
• rode for 5 hours
• ran 20 miles

... they think we're crazy.

We're not.

The adrenaline rush of ...

• 60 miles an hour in nothing but lycra
• the swimmers blue mind
• the runner's high

... we need that hit.

Regularly.

This risks we take...

• sending it down the mountain
• running along into the cold, dark night
• impossibly holding our breath one more length

... would freakout any life insurance company.

These sensations of pushing well beyond normal, reasonable, safe...

... are often all that's keeping us stable.

In all sincerity, because the allure of the lottery and dulling our senses with substances is so very tempting and tragically treacherous...

... stay dangerous my friends.

The sane kind.

===

164.6
7.5 hours sleep
580 anti-oxidant level
√ Upper Body: 60 push ups, 20 pull ups, hand gripper, heel and toe raises
√ Lower Body: `100 ATG air squats and 20 split squats with 60lbs
86/98/-12 per Strava

What I'm reading: Lions of Lucerne, Brad Thor
What I'm studying: Imagination, Neville Goddard

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

TODAY WAS A ROUGHIE

SOME BIG TRAINING DAYS are better than others. The reasons are myriad. Which means when it goes sideways...

... it's up to us to figure it out.

Like today.

I knew it was going to be a big day...

• 7 hrs
• 87 miles
• 10,500' of vert

... on Monday.

There are only 8 weeks to get our Leadville legs, and me and Let's Go need(ed) to do some simulation.

For me,
today,
I just never got comfortable.

Never felt that feeling of being on top of the pedals and...

... smoothly moving like a Singer sewing machine.

It was much more like a broke down pumpjack one might see in the hot and dusty oil fields of Bakersfield...

... in desperate need of lube and love.

Clunk.
Clunk.
Clunk.

I've narrowed it down to a few things...

• going too deep on Thursday after solid Tuesday and Wednesday
• rolling the gravel wheels vs road wheels on Friday's BRO ride
• hitting the legs with resistance Sunday-Thursday

... and I should know better.

I'm gonna add to that...

• probs too much tire pressure
• def hotter today than our last attempt
• carrying a third bottle to be safe on hydration

... some I can control, some I can't.

In the end, I think it really comes down to not being sufficiently recovered.

On a positive note, given the fatigue level... 

... we averaged 12.7 mph with zero drafting over a similar profile to Leadville.

Not bad.
Not great.
But, we can work with that.

Oh, and I'm feeling quite extra speedy on the downhills.

Time for...

• In-N-Out burger, fries and shake
• some good sleep
• and a day off

... to set the pins up to be knocked down next week.

===

164.6
7.5 hours sleep
580 anti-oxidant level
√ Upper Body: 0 push ups, 0 pull ups, hand gripper, heel and toe raises
√ Lower Body: `0 ATG air squats and 0 split squats with 50lbs
89/113/-25 per Strava (someone's tired!)

What I'm reading: Lions of Lucerne, Brad Thor
What I'm studying: Imagination, Neville Goddard

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

THAT TOPSECRET SECRET

THE IDEA OF A PUBLIC DECLARATION is not new. Lots of people have proclaimed they will accomplish X goal and gone on to do just that... 

... because it works.

There is a hitch.

The haters,
the perceived haters,
hating the idea of haters.

There are plenty of famous athletes who have made the call and fallen flat on their face...

... sometimes by knockout.

Which is why most of keep our plans secret,
denying ourselves the power therein.

I'm onboard with that.

There is also power in keeping our intentions unknown.

Wherein lies another hitch.

If we're posting our stats with the Strava lords,
that might be considered a passive-aggressive statement.

Which begs the question...

... if we're keeping our mouths shut, do we keep our training private?

Personally, I'm open book on that, except for my top secret racing agenda which scrawled in code...

... on my vision board.

===

164.6
7iah hours sleep
580 anti-oxidant level
√ Upper Body: 30 push ups, 10 pull ups, hand gripper, heel and toe raises
√ Lower Body: `0 ATG air squats and 0 split squats with 50lbs
83/84/1 per Strava
What I'm reading: Lions of Lucerne, Brad Thor
What I'm studying: Imagination, Neville Goddard

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

IMAGINE THAT!

WHEN WE WERE CHILDREN, can ya even remember that?, we had tremendous imaginative powers. From games to friends to travel to faraway places... 

... our lives were boundless.

What happened?

Did reality set in?

Did we set conditions on our dreams?

Did some kind old bag of wind tell us not to have our heads in the clouds?

The thingaboutitis...

... when we register for an event or race, all bets are off.

We've already imagined...

• the trainging
• the equipement
• the travel and accomodations

... to start.

More importantly, if we're really on our A game, and you and I are!...

... we can see the finish line, and exactly how we'll be at that moment.

Which isn't child's play.

It's actually...

• life
• business
• relationships

... how doers get it done!

As I'm writing this I'm reminded of the gloves I wore today...

and the shirt I'm wearing right now

This is gonna be a total marketing faux pas because we're neverever supposed to make too many offers, but... 

... I imagine more than a few of you will want this reminder to Rip!

Order the Gloves, get the Shirt for FREE.

Use this code: LET'SRIP

https://pedalindustries.com/collections/lets-rip-buy-t-get-gloves-for-free

===

162.6
8 hours sleep
670 anti-oxidant level
√ Upper Body: 30 push ups, 10 pull ups, hand gripper, heel and toe raises
√ Lower Body: 30 ATG air squats and 0 split squats with 50lbs
85/91/-7 per Strava
What I'm reading: 7 Powers, The Foundations of Business Strategy, Hamilton Helmer
What I'm studying: Imagination, Neville Goddard

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

EMBRACING THE BURN, DAILY/OFTEN

WE'VE ALL FELT THE BURN. Some of us love it, some of us hate it. No matter where we are on the spectrum...

... the burn is coming for us.

Is it minimizable?

Maybe.

If yesterday is any indicator, I may have stumbled upon something.

For the last few weeks, I've been steadily increasing my ATG air squats.

From reps of 10 to reps of 30.

If you haven't done them lately, or ever...

• standing
• to full "ass to grass" 
• to standing

... it's quite a shock to learn our trusty bottom half may not be as durable as we think.

When I started 10 burned,
then 20 really burned...

... the last 5 of 30 were a massive struggle.

Back to yesterday's hammerfest, when the burn came on it was like my body saying...

... Oh, we're gonna burn now. Buckle up buttercup, I've got this.

Rather than pulling the plug at the onset of burn, I embraced it and powered on.

Best I've felt in weeks/months.

Now, I'll be the first to admit it could just be that I was supertapered going into last weekend's BWR UT and I might just be having a good response to the taper followed by the 3.5 hours of racing across the high desert.

But, even if that's the case...

... the burn of 30 ATGs feels so good.

Gonna keep upping it,
apparently 100 is a thing.

(yes, on top of split squats and probably bringing back box jumps)

===

165.2
8 hours sleep
480 anti-oxidant level
√ Upper Body: 90 push ups, 30 pull ups, hand gripper, heel and toe raises
√ Lower Body: 90 ATG air squats and 18 split squats with 50lbs
85/96/-12 per Strava
What I'm reading: 7 Powers, The Foundations of Business Strategy, Hamilton Helmer
What I'm studying: Prayer, Neville Goddard

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

I CAN'T BELIEVE SHE TOOK ME BACK

IT'S REALLY HARD TO LET GO of something we love. The fear we won't get it back is legit. Yet, the opportunity of enjoying something new...

... is real, and tantalizing.

The known vs the unknown.

Once we move on, that thing we left behind might...

• forget about us
• reject our return
• change and move on

... it's risky.

No, Surfergirl didn't leave me or vice versa.

But!...

... I did leave my beloved TMWC (Tuesday Morning World Championships) for another ride: Wednesday Worlds.

The main reason, and it's very valid, waking up at 5am and rolling out in the cold, dark, pre-dawn was leaving me almost worthless for work the rest of the day.

The lesser reason, I was thinking the blazing intensity of WW would be a better work out.

Well, a funny thing happened when a downloaded the Tuesday vs WW data...

• significantly more time above threshold and VO2 max
• much higher average and normalized power
• and, the best, all my pals were there

... to smack me in the face!

For sure, it helped that the sun was up when I rolled out.

And, I was putting down power on the road vs battling dust, rocks and terrain.

The fellas were all welcoming...

... probably because they knew they'd dump me up The Wall and send me home with a good lycra whipping.

Gawd, I've missed this ride and these awesome cats.

===

165.2
7 hours sleep
480 anti-oxidant level
√ Upper Body: 30 push ups, 10 pull ups, hand gripper, heel and toe raises
√ Lower Body: 30 ATG air squats and 0 split squats with 50lbs
84/83/-9 per Strava
What I'm reading: 7 Powers, The Foundations of Business Strategy, Hamilton Helmer
What I'm studying: Prayer, Neville Goddard

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

GIVE ME 10 WEEKS

HOW LONG DOES IT REALLY TAKE to get into top shape for an A race is a question we'd all like answered. For an Olympian, it might be years. For us...

... we might have a few months.

Or less.

Depending on when we sign up, and the vagaries of life.

But, let's just say we are fitter than most,
not as fit as some.

Then our focus will be...

• long climbs or power climbs
• slogs into the wind or a million turns
• finishing in ones and two or a ripping bunch sprint

... more on race specific training.

Given a good baseline of fitness, my general rule is...

• our bodies
• our equipment
• our travel and logistics

... it takes 10 weeks to really sharpen the saw.

For me, aiming for Leadville on 8.15.26, I've got time...

... but, no time to waste.

And, so it begins.

===

164.6
8 hours sleep
580 anti-oxidant level, 
√ Upper Body: 60 push ups, 30 pull ups, hand gripper, heel and toe raises
√ Lower Body: 60 ATG air squats and 0 split squats with 50lbs
81/72/9 per Strava
What I'm reading: Cry Havoc, Jack Carr
What I'm studying: The Search, Neville Goddard

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

THE PREPARATION/EXPECTATION EQUATION

DECONSTRUCTING OUR RECENT PERFORMANCE is critical for improvement. The longer we wait, the foggier our recollection. Details we were sure of...

... become memories full of bias.

It's natural.

Who wants to remember what went wrong, when we can glory in all that went right?

Other than screwing up yet another sprint for the line, nothing really went sideways for me at BWR UT.

And, if I'm being honest, Billy tested my legs on the overpass coming into to town. Whether or not he knew it, and I stayed glued through the the pain...

... I was hurting.

There are a few things that went really right...

• The chef's pasta the night before at Chef Alfredo's, with Danny and Lisa, was delish and just what I needed.
• The AirBNB I found at the last minute - a 3-bedroom house was perfect and the beds wonderful.
• The 8:30 start was a little too late to skip breakfast, so I went with my gut and mowed down a couple of chocolate Entenmann's donuts, half an apple, and a couple of cups of my trusty mushroom hot chocolate.
• I picked up Skratch Super High Carb and ran 6 scoops in my 2-liter pack and another 3 in one bottle.
• To stay ahead of cramps, I ate a Salt Stick chews.
• For the bike set up,
  • Ceramic Speed chain held up really well to all the dust, even after getting doused with cold water by Smitty at the final aid station.
  • The tire pressure was pretty low, 22lbs in back 20lbs up front. I rimmed out a few times over the random chunky stuff while in a paceline. That's always risky. But, I also felt like I was much more comfortable than other competitors who dropped off the group over time.
    

... the last was mindset.

Preparation vs Expectation.

I came in pretty rested having spend the previous 2 weeks on my MTB in Park City.

Because of the altitude, it was difficult to put in hard efforts of any meaningful time. Hours in the saddle were solid, but even a lot of that was spent ripping down hill.

I'd give me preparation a B, which was fine for a B race.

Knowing that, my expectations were quite low.

Here's the point...

... poor preparation with high expectations is a formula for frustration and a crummy day on course.

Whereas...

... awesome preparation with low expectations always makes for a fun race and often surprising outcomes.

===

163.6
7.5 hours sleep
580 anti-oxidant level, 
√ Upper Body: 100 push ups, 20 pull ups, hand gripper, heel and toe raises
√ Lower Body: 70 ATG air squats and 18 split squats with 50lbs
82/74/7 per Strava
What I'm reading: Cry Havoc, Jack Carr
What I'm studying: Prayer, Neville Goddard

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

WHAT ARE YOU GOING TO DO ABOUT IT?

IF THINGS AREN'T ENDING UP as we'd like them to, the obvious thing to do would be dong something different. But, that can be a hard pill to swallow because...

... we're comfy and don't wanna change.

Hope isn't a strategy.

Or, a tactic.

So, even though I was hoping I'd be able to fend off the change with a few hundred meters to go at BWR UT, the mofo I'd been working with for the last 30 miles...

... stuck a shiv in my back.

There was nothing I could do.

Had no answer.

Surfergirl, bless her little beating heart, could see I was frustrated with myself and...

... accidentally twisted the buried blade.

What are you going to do about it?

I think it was an innocent, honest, loving, caring question due to the fact that she's seen me frustrated with something...

... then, draw up a solution and make it happen.

Truthfully, does it really matter if close out a racing effort by taking some cat on the line who I may never see again?

Not even.

What matters, to me, is that I execute the plan.

In this case...

... having something left at the end, to rip a fast finish.

The kool kids call that durability.

I call it having your shift together when it counts, which means I'll be needing to...

... wrap up long rides with sprints that sting.

===

164ish no scale
7.5 hours sleep
690ish anti-oxidant level, no scanner
no Upper Body: push ups, pull ups, gripper, heel and toe raises
no Lower Body: ATG squats and split squats
83/86/-3 per Strava
What I'm reading: Cry Havoc, Jack Carr
What I'm studying: Prayer, Neville Goddard

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

ARE YOU EXCITED FOR THE RACE TOMORROW?

THE NIGHT BEFORE any race is not a normal night. No matter how practiced we are there's always something different to our routine. Sometimes...

... we just make it up.

Why not?

It might work,
or not.

Surfergirl keeps asking me are you excited?

I wanna say yes,
and I know I will be tomorrow...

... about a millisecond after we start.

Until then,
my energy tends to be low.

Not depressed low.

Hybernation low.

Lethargic.

Slothy.

Trying to amp me up, she asks...

... have you looked at reg to see who's going to be there?

That's the kind of thing that...

• if I glanced at it now
• the night before the race
• when I'm trying to chill and sleep early

... would def keep me up and tossing and turning.

No, that's not my agenda.

I prefer to...

• lose all hope
• ditch all desire
• punt all pretense

... and shut 'er down with my favorite pint.

===

164ish no scale
8.5 hours sleep
690ish anti-oxidant level, no scanner
no Upper Body: push ups, pull ups, gripper, heel and toe raises
no Lower Body: ATG squats and split squats
81/70/11 per Strava
What I'm reading: Cry Havoc, Jack Carr
What I'm studying: Prayer, Neville Goddard

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

NOSTALGIA

WE ALL STARTED this endurance journey somewhere, likely not where we are today. Introduced by a friend, sometimes on purpose, others inadvertently. While we may change locales, and the friends become distanced…

… we’re still here.

In the game.

We may have the opportunity to go back to where it all started.

For me, it was… 

• my roommate’s bike
• a finagled purchase of my own
• secrets of sprinting revealed by Bret, who raced track nationally for San Jose Bicycle Club

… in Provo, UT.

I rearranged my classes…

• to start as early as possible
• so I could ride every afternoon
• before cruising the library to cruise the cubicles in search of a “study” partner.

… because I had priorities to attend to.

Today I hit a climb I’d always wanted to check out, Cascade Springs, but it was a battered gravel road back in the day.

Now, it’s pristine pavement all the way up over 8000’

Followed by a plummeting descent that is as magical now as it was 40 years ago.

I’ve moved,
but, I never really moved on…

… and, I’m quite okay with that.

===

164ish no scale
8.5 hours sleep
690ish anti-oxidant level, no scanner
no Upper Body: push ups, pull ups, gripper, heel and toe raises
no Lower Body: ATG squats and split squats
81/68/12 per Strava
What I'm reading: Cry Havoc, Jack Carr
What I'm studying: Prayer, Neville Goddard

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

THE TRUE PRICE OF FREE ADVICE

A WHILE BACK, I connected with the COO of a well-known bike brand. We were working on a collaboration at the time. I asked him for some...

... advice on what we're doing over here.

Today, we met for lunch.

Looked at from now to the end of the year,
the objectives I want to accomplish,
what I think is possible.

No different than...

• capabilities
• weaknesses
• peak seasonal events

... planning the race season with a coach.

After some yummy tacos,
and back of napkin calculations...

... we came up with a solid methodology to implement.

Like any great coach,
my friend made it so simple to understand...

... and gave me the confidence to go for it.

I was prepared to pay a minimum of $1,000.

In the end it could be way more expensive than that...

... if I don't take action.

It could cost me 100s of 1000s.

===

164ish no scale
8 hours sleep
690ish anti-oxidant level, no scanner
√ Upper Body: push ups, pull ups, gripper, heel and toe raises
√ Lower Body: ATG squats and split squats
82/77/5 per Strava
What I'm reading: Cry Havoc, Jack Carr

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

ARE SUFFERING AND EPICCING TWO SIDES OF THE SAME COIN?

WE ALL KNOW that group workouts are torturous by nature. It's not a secret. Yet, we continue to show up beating after beating because...

... suffering loves company.

Alone, for most of us, is no good.

We won't see it through,
we'll ease up when we should be hardening up.

The bonds we end up forming are often unbreakable...

... we're in agony together.

Suddenly people who barely knew each other are fist bumping and ready for the next one.

What's the opposite bondforming experience?...

... when we're pushing geographic boundaries together.

Like today.

It wasn't the 90 minute climb topping out at 9160'.

Nope.

It was the 60 minutes of downhill...

• ripping through the trees
• sliding around gorgeous berms
• jumping rocks and roots and stumps

... feeling like we were cheating life.

Epiccing, like suffering, loves company.

We set off in search of adventures that will push beyond the comforts or riding around the block...

... the unknown and undiscovered beckoning to be shared.

===

164ish no scale
8 hours sleep
690ish anti-oxidant level, no scanner
√ Upper Body: push ups, pull ups, gripper, heel and toe raises
√ Lower Body: ATG squats and split squats
82/71/10 per Strava
What I'm reading: Cry Havoc, Jack Carr

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

COOCOO FOR CLIMBING

IF WEIGHTED SQUATS are a lot better than air squats, is climbing a lot better than riding on the flats? And, if climbing is better...

... is climbing with a weighted vest mo' bettah?

Things one wonders.

And takes to extremes.

I remember backintheday, rolling out with 100oz hydration pack on my back and 2 large waterbottles filled with sand.

It seems so silly now,
almost as all the ruckers.

On a bike we can measure power.

So, we know.

We know we don't need to stress our backs with extra weight or stupid add ons...

... we can just pedal faster.

Velocity X Force - Power

Which taken a step further...

... climbing aint gonna train us any better than flats.

We gotta put out the power.

There is a caveat, if we like...

• climbing big mountains
• ripping punchy stuff
• pounding the flats

... our bodies will adapt and become more efficient at the one we love and gravitate towards.

Me personally?

I'm coocoo for climbing,
and bananas for bombing.

===

164ish no scale
8 hours sleep
690ish anti-oxidant level, no scanner
√ Upper Body: push ups, pull ups, gripper, heel and toe raises
√ Lower Body: ATG squats and split squats
80/63/17 per Strava
What I'm reading: Cry Havoc, Jack Carr

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

HEAR ME OUT

SOMETIMES IT'S JUST PLAIN FUN to make fun of Velo, "powered by Outisde". Whether it's their clickbaity titles, AI drivel, or soulselling advertorials...

... there's at least one good laugh a day.

Here's my current favorite.

Stop Complaining About Sound, These Are The Best Headphones for Cycling

Roight!

Because decreasing our ability to engage with our surroundings when traveling 20+ miles per hour in our underwear on...

• trails
• gravel
• pavement

... is a great idea.

Genius.

Next up...

... Stop Complaining About Night Vision, These Are The Best Sunglasses After Sunset.

There is no best.

At best, assuming it's not clickbait or advertorial would be...

... These Headphones Least Worsen Your Ability To React To Danger When Riding.

Or, for the trailrunners...

... These Earbuds Reduce Getting The Shift Scared Out of You When A Bike Rider Has Been Saying 'Hey There' For 5 Minutes and Finally Gives Up and Passes You.

Now for you in the back jumping up and down ready to tell me to not be so closeminded...

... I hear you.

POP TART POWERED, BEE STUNG... ATHLETE unINTELLIGENCE

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

... conventional wisdom.

I thought it had been a good week...

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

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

Mostly in the dirt,
mostly with friends.

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

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

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

Rolling out this morning...

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

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

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

... I knew the truth.

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

It was an epic day in the mountains...

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

Memorable.

===

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

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

THE ADVENTURE

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

... putting in the work gives outsized returns.

Gratitude blooms.

Like today.

My pal Charles charts out this loop...

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

... which seems really cool.

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

Then, patches of snow,
too long to ride.

Followed Puke Hill.

The view...

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

... stunning.

Somehow the goals seem weak, lacking...

... when beauty abounds.

If we'll just stop to look.

===

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

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

WHEN TRAINING ISN'T ACCORDING TO PLAN

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

... manifesting awfulness.

'Cause I'm questioning just that about myself.

Did I manifest...

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

... or, is it just life?

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

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

I consulted AI all night...

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

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

Arose after 10 hours, feeling a lot better.

Energy seems good enough to day...

... to meet up with the local slayers.

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

... a proper adjustment.

But, screw it...

... I've got plans, too.

===

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

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

HE'S A GENIUS

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

... next level repair.

We can't do it.

Like my SID fork, today...

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

... I was in a bind.

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

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

How'd you learn how to do this?

I just really like working on my bikes.

That's it?

Well, I am a mechanical engineer by trade.

That's it...

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

... genius level work.

===

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

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

GETTING HIGH

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

... to be able to rip when high.

Which begs the question...

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

Nah, that's obvious.

Kinda.

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

Challenging?
Yes.

Wheezing?
Yes.

Gapped?
Indeed.

Here's the rill dill...

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

Which presents a realhonesttogoodness truth...

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

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

We, me especially, gotta force it.

Another important consideration at high elevations...

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

===

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

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

SETTLING...

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

... or, so we think.

Because we don't know better.

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

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

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

... it's nothing like Utah..

Today, outside of Kamas was incredible.

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

But, c'mon...

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

... expertly engineered trials.

Waywaywaywayway better than my home trails.

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

... what are we gonna do about it?

===

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

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