Sunday Summary 10 July 2022

Top Threads

  1. Keeping Small Promises is my foundation for excellence
  2. Raising Young Olympians talking LTAD with Johan
  3. Training Through Fatigue can limit LT gains
  4. Book Review: Practice of Groundedness by Brad Stulberg
  5. Easy Days on the Swedish 5:2

Workouts & Working Out

High-Performance Habits

Q2 2022 Top Twitter Threads by Engagement

  1. Building the capacity for One Big Slow Day
  2. Review of Longevity… Simplified
  3. Training Zone Lingo
  4. Effective Nutrition
  5. Remove One Thing
  6. Before Swimming Harder Try This
  7. Getting Mentors Interested 
  8. My Home Gym
  9. Late-Season Peaking & The Need To Do
  10. Zone 2 is Light
  11. Training Nutrition Thread
  12. Where to Spend
  13. Sub-max Benchmarking with Power

A Vision Quest of Fatigue

Hilton Head, end of the trip

Archive Saturday is an extract from my diary when I rode across the USA (March to May 2004).

This entry was written after the end of a big block. That morning, I had briefly fallen asleep swimming. Woke up when my head hit the bulkhead!


Barry was a favorite guest. At the time, we were eating out of buckets.

My buddy, Barry, had saddle sores so bad, he used his menthol lip balm for relief.

Never borrow lip balm from a vegan called Barry!

As an elite endurance athlete, there will be days when the best thing that happens is rolling a stick of lip balm onto your balls…

…and those will be some of the greatest days of your life!


There’s tired and there’s “lie down on a tarp, covered in mosquitoes and immediately fall asleep tired”

Here’s the thing about fatigue, at first we panic a little, eventually we accept it, then we find a way to relax and dance with it.


A BIG motivator with my Project (to get back in shape) is being able to do adventures with my son.
This is the morning we decided to swim to North Carolina and run up to road to meet our support vehicle.
Clas “the Baron” Bjorling in the middle & Ben on the right.

From back when the magazine business was a business…

They’d be out of business if we just put JFT on the cover and ran the adverts…

Social media wasn’t a thing in 2004 but the “attention economy” endures.

Be wary of sacrificing the quality of your work to offer novelty to the masses, most of whom will never follow your advice and gain The Knowledge.

The Knowledge doesn’t reside in textbooks, blog posts or podcasts.

Just Keep Training


Sam, me, Barry the Vegan // 8 weeks (and most of the USA) between this photo at the one above.
Fuel the work and don’t be a weight nut!
Always remember, NEVER borrow lip balm from Barry

Monday’s blog will be about A Swedish Approach to Athletic Excellence – it’s about creating a life that puts you in the position to do The Block.

The Block – a period of 4 months where you take yourself to the top.

The first half of my “Block” was swim/bike/run across America – 9 weeks.

The second half was a summer inside Dave Scott’s Team World in Boulder.

Barbarian Days!



gRAAM – Trans USA Day Forty-Eight
camden, tennessee

In the end, we were a bit tired to be much entertainment for Andy, but we left him a couple of souvenirs to show our appreciation of his hospitality.

We didn’t exactly rip out of bed. I managed a weak jog to the pool. The swim was even more lackluster. After 2,000 yards, I nearly fell asleep in the water (not a good sign at all). I managed to squeeze out 3,000 yards, but the last 500 was done in broken 25s at easy pace. Not pretty. I got out of the water and sat in the hot tub for a bit (memories of cracking post-Epic NZ #2).

I shuffled back to Andy’s place, where Baron and I conferenced and agreed that the overall run distance was 5.5K.

We had 180K on the ride agenda and I was starting the day highly whipped. Fortunately, we had tailwinds forecast, but there were a heck of a lot of rollers heading my way. I drank a half litre of gordo-brew, straight-up – nothing happened, not even a ripple in my system.

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So what does one think about when riding, totally wasted? Here’s a selection – as you can tell, I wasn’t feelin’ the love the whole way…

Jimi and me – hey, there’s a lot going on in the background of those songs. He’s laughing and joking the whole way through. Kinda like a my training days.

Dolan – Tom “Mr. Swimming” Dolan trained 100+KM per week in the water for an event that lasted four minutes. How could anybody reasonably expect to perform a 8-9 hour TT on a low-volume program?

Track Sessions – Who’s %^&*$#@ idea was that anyhow? I’m blown to bits and for what? …and the guy tells me to eat light at dinner. Man-o-man, isn’t he reading my reports? Eat light?! Bet he’s drinking a beer right now.

Training Regime – OK, you come and sit on my wheel for two weeks and then we’ll talk training protocols. Far easier to talk than to do what it takes. Two weeks in my big ring and counting.

Mr. Andersson – The guy chose the large jersey. I had the medium with me and he waived it off. Then he diss’d my gift on my site? Sponsor management? Dude, you can just mail that jersey back to me and I’ll find another home for it.

Lance – People diss the guy on the pride he has in his preparation. I’m shelled to s&*# and I’m a wee minnow compared to those guys. Everyone trains hard at the top? No way, only a few people truly apply themselves in ANY endeavour. The ability to persist beats ability. But they wish it was the other way. They wish that there was an excuse, any excuse, to avoid personal responsibility.

Scientists & Experts – I bet I couldn’t find one expert to agree with my training today but, I bet I could find a dozen world champions.

Coach – Don’t fool yourself. Coaches don’t make athletes. Athletes make athletes. Structure, motivation, objectivity, belief. The nature of a session? Doesn’t matter. JFT.

Fatigue – We’re looking for a new kind of fatigue out here. Something deeper, a pure fatigue. Not one of those bush league fatigues. A whole new kind of fatigue.

Balm – You know, that balm I put on my nads is probably going to be the highlight of this day. The menthol aspect lasted for at least forty minutes. That was nice. My only action is medication for my bag – all part of the elite triathlete lifestyle. Funny old life I lead. Wouldn’t have it any other way.

Rights – What am I doing out here? I am exercising my right of self-determination. Perhaps just self-termination.

Tri Mags – It would be pretty thin if you simply put JFT on the cover then ran the adverts. So much time, so much energy, so much money spent on items that have nothing to do with true performance.

I can’t really remember if those were before or after lunch. I do remember that we had 105K on the clock at lunch and my hands were shaking badly on arrival in Bells, TN.

B – I think that we should ride an extra 30K if we feel good.
G – More than 200K?
B – Yes, a good idea?
G – Why not.

So we headed out at 4:30 pm for a second leg of 125K, or so. Somewhere out there I got tired enough to simply relax and resign myself to my fate. Just like the winter storm day. Only this time it was different.

Baron was so shelled that he was pouring water on his head to keep himself from swerving too much. I think we were both beyond caring and feeling – we were simply going to ride until we got to the end or cracked. Neither of us expected to crack, but you can never really be sure.

…perhaps that’s why I did this trip. Because I wanted the knowledge. Yeah, that’s good to know. This could be as close as I’ll be able to come. My personal sixty quarters. Shared with the Baron. The same knowledge but different. I wonder if he understands? He certainly understands but he’d be no more able to explain it then I can. When you have the knowledge you don’t really need to explain it. You just lean back and smile while everyone else hangs at the Mad Hatters Tea Party. Molina has it, sure, but why is he telling me to eat light as well. Is he playing some kind of joke on me? I’m way past simple bean dip fatigue – isn’t he reading these reports. Maybe he’s taking me on the next step. Just keep riding…

…Guess it’s like the quiet power only deeper. If only a few have the knowledge then I wonder why so many of them don’t have the quiet power as well. Perhaps it’s difficult to transfer it across an entire spectrum. Flashes of enlightenment. Wonder how long this will stick with me. Probably be gone tomorrow. But it was nice while it lasted. Keep on riding…

…it’s not the insanity of cities, or the silliness of debate – it’s the total futility of everything. To fight every battle as if it was our last, all the while knowing that it’s really one big joke. A lot of warriors get the first bit but miss the second. Keep on riding…

We rolled into our campsite as darkness fell. Wy asked me a question and I said something along the lines of “I’m OK”. She noted that my reply wasn’t convincing but how to explain without sounding offensive or strange. My own vision-quest exploring the depths of fatigue.

I think we are going to make it, but who’s idea was that track session?

g-man

Sunday Summary 8 May 2022

Workouts & Working Out

True Wealth

Productivity

How Wealth Endures

2020-02-11 12.19.27

Over time, human nature does far more to address income inequality than the policies of your favorite politician.

Families that succeed across generations have certain traits we can learn from. While you can’t control your birth situation, there is a lot you can do to influence family wealth.

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My great-grandfather was one of the wealthiest men in Canada and I have an early memory of seeing him on the cover of Fortune magazine. Down my branch of the family, the magazine cover endured longer than his finances, which found their way back to society within two generations.

On the other side of my family tree, my great-great-grandfather was wealthy, but not cover-of-Fortune wealthy. A small amount of his money will eventually pass through to my children. I get a kick out of this as he was born in the mid-1880s.

Living rich is different than living well and it takes generations for this difference to become apparent.

2020-02-09 14.12.13

A favorite quote, “there has never been a more expensive time to be rich.”

Dropping this gem will likely get you a smirk and an eye roll from most young people. However, it touches on a truth of our time and provides a warning to wealthy families.

Over the last 40 years, a billion people have been lifted out of extreme poverty. Lifting the bottom of the wealth curve has impacted the top of the curve.

While we were lifting hundreds of millions out of poverty, “the rich” started to live differently. Morgan Housel’s article touches on these changes and reminded me of a valuable legacy from my great-grandfather (the one on the Fortune cover). A non-financial legacy that made it four-generations down my family tree.

Camping.

The fondest memories of my childhood happened at a YMCA summer camp. A camp largely unchanged from when my uncles attended 20 years before me.

40 years on, I ask myself:

Am I willing to constrain myself to get a better outcome for my children’s future selves?

Somewhere between childhood and adulthood, you may develop “requirements” that increase your baseline cost of living. Your “requirements” are your business. However, know that your luxuries will become your children’s baseline.

These cultural baselines have unintended consequences in family systems. The kids who can keep up with their spending aspirations have a greater risk of neglecting their families in favor of money. The kids who can’t keep up are more likely to reject you, to protect their self-identities.

I’ve known five generations of my family and have witnessed this pattern across each generational transition => the increasing spending of the ascendant, and the pain as the descendant fall out of their childhood demographic.

I believe there is a better way.

I’m going to offer three areas for you to consider.

I’ve made mistakes in each area. Having kids later in life (highly recommended), the main people who have had their values skewed by my errors are my wife, and myself.

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The three areas are vacations, housing and education.

Your first filter is to ask: Are we living well, or are we living rich?

To keep yourself honest, search for your reaction when other people live a certain way.

2020-02-09 10.39.37

VACATIONS

Cultivate interests that hedge your need for cash flow.

Camping, driving distance from home, has a very different long term cash flow impact than Surfing in Kauai, via private jet.

I’ve spent a small fortune trying to make family trips work (catamaran charters, seaplanes, traveling staff, ship’s captain with deckhand).

Everyone had a blast but what did I achieve?

I increased the hedonistic baseline for my wife, my kids and myself. Not a big deal to make a mistake. However, if I create a habit then what happens when three kids, and five grandkids, scale my choices across their lifetimes?

Simple, one-on-one trips in nature is where I focus these days.

We will come back to the scaling effect.

2020-02-09 07.54.22

HOUSING

Housing is the most consequential capital purchase most of us will make and it’s a tricky one because of the changes happening in many of the places where we grew up.

My wife and I went to high school in cities (Boulder/Vancouver) where many of the graduates are unlikely to be able to afford to live in their childhood homes. The winners of global wealth creation have bid up local real estate values.

My notional share of my great-great-grandfather’s estate is about $100,000. Money that would have proven very useful if I had chosen teaching, rather than finance, for my first career.

If you ask my seven-year old what type of house she’d like to live in then she’ll describe something that looks a lot like my grandparent’s homes: 1,500 sq ft per person, swimming pool, grounds… you name it. She’d put us into a 7,500 sq ft mansion with seven bathrooms.

She’s not alone. As soon I as I had the cash, I bought myself a monstrous house. Buying at the top of the market, I was lucky to avoid financial disaster.

Am I willing to constrain myself to get a better outcome for my children’s future selves?

Yes I am.

Coming out of the last recession, we downsized and bought two rental properties in our school district. I’m positioning the family to do a similar thing coming out of the next recession.

The kids were disappointed to learn that the next house was going to be smaller but I’ve been watching what they do, rather than their aspirations. When my kids can pick, they want all of us jammed into a bunk room => they love a seething, noisy mess!

Beware of the preferences of others and pay attention to where you are happiest, rather than what you think you should like.

What you don’t see when you “get the house” is the life you don’t lead as a result of living there. The time you don’t spend together, the energy spent managing a large asset you don’t need.

Once again, these lost opportunities for connection scale across time for your grown children and grandchildren.

2020-02-07 12.30.10

EDUCATION

Graduate debt-free with skills enabling you to get paid

This implies a few things:

  • working in high school, and for a long time thereafter
  • public education, as long as possible
  • parents who are willing to let you fail, experience poverty and learn from your own mistakes

Unless your family is exceptionally wealthy, or you are an outstanding student, you are going to be much better taking the bulk of your family’s education dollars and investing them over a 20-25 year time horizon. The goal being to enable your family to (continue to) live in a great public school zip code.

For example, the Boulder Valley School District isn’t (yet) priced out of reach. BVSD just built a school in the eastern part of the county and we have strong political support for local investment in education.

+++

Are you seeing how all of this fits together?

  • Moderation of spending, regardless of being able to afford it
  • A modest allocation in personal real estate assets
  • Over time, yields long-term capital within the family system
  • A focus on helping the family stay local and avoid shackling themselves with education loans
  • When graduating debt-free, young adults repeat the cycle

This works so long as everyone pays their own way, for the way they wish to live.

Collectively, the family system avoids subsidies towards personal consumption.

Each branch, and generation, of the family defines their values, and lives with the consequences of their choices.

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Further Reading

Three Marriage Habits

2019-08-24 11.04.17


Consider the purpose of your marriage.

Why did you get married?

Why stay married?

I am in my marriage for Lifelong Companionship

It is an overriding theme to everything.

Consider…

Do my actions move me towards my desired outcome?


Three habits I seek to create.

#1 => Tell the truth, slowly – foremost to yourself, also to each other.

If your life can’t handle the truth then change the way you’re living.

Being open with each other can be awkward but it’s better than the alternatives.

I always overreact in the short term, so I need to speak my truth slowly. A 24-hour time delay is usually sufficient to avoid an unforced error.


Daddy_blanket_and_Ax


#2 => Do more than your share – I’ll illustrate with a story. For the last year I’ve been getting up early, working out before the kids are awake and keeping the hammer down for a couple hours once the house gets rolling. I was kinda looking for an “attaboy” or a “you’re incredible” from my wife. Instead I got…

You’re not lazy.

Reflecting on my “lack of laziness” indicated:

A – our spouses do more than we realize

B – because of “A”, your spouse might think you are lazy

Visible housework is one of the best things we can do to correct misinformed opinions.


#3 => Never rip your spouse – in public, in private, in your mind. A habit of bickering will not serve you well.

Negativity drives good people from our lives. Bring yourself back to the goal… lifelong companionship.

Talk like everyone is in the room.


wedding


You are going to think that you need to get your own way.

Our minds spin all kinds of stories about how our lives will be “better” if we get our way.

Pay attention, most disagreements are a habit of taking the other side.

Lifelong companionship is far more valuable than short term victories.

Yield.

Tips for Getting Jacked 2017

Everything about my life is better when I am strong.

I wanted to pass along what worked across my six month campaign of Getting Strong.

#1 – the biggest change, and challenge, for an endurance athlete… cap your cardio sessions at an hour and drop all group training. No more than two cardio sessions per day but you can walk around as much as you like! This is the only way I save the mojo to truly push myself in the gym and get-it-done.

#2 – add plyometrics // the leg blaster program that I used is here – combine with traditional gym work (focused on squats and leg press) – total time investment for the plyometrics was 12 hours over six months – outstanding return on investment!

#3 – track total movements // my plyometric routines built up to 420 movements in 15 minutes – during base training, my traditional exercises were focused on getting to 100 movements per exercise (sets of 20-25 reps with short rest) – the total gym session would be 400-500 movements (during base/prep training) – I did best my splitting plyometrics away from lifting days.

#4 – use a four-day cycle // for example…

  • Base; Cardio; Plyo; Cardio
  • Heavy Legs; Plyo; Cardio; Cardio
  • Upper Body Blaster; Maintenance Legs; Plyo; Cardio

#5 – gains come from working the legs // my entire body benefits from improved leg strength. I didn’t focus on my upper body until I had been focusing on my legs for 20+ weeks. The upper body gains came fast from a month of adding push ups, burpees and the PT Pyramid.

Most my gains are hidden: better range of movement in my knees, improved energy and being able to toss my kids around.

It was a lot of fun and I ended this block feeling jacked, rather than exhausted.

Getting Strong 2017

It’s been eight years since I gave strength a big push.

I’m going to ramp things up over the spring and summer.

Sunday – standard program with 2×25 back squat (95 lbs) (25 minutes)

Tuesday – 5x mini blasters on 30 seconds rest (7 minutes)

Thursday – standard program with 3×25 back squat (100 lbs) (30 minutes)

Saturday – 10x mini blasters on 30 seconds rest (15 minutes)

The progression will mirror what’s outlined in my book, Going Long.

All going well, this will end up being a 20 week campaign and I’ll post as I transition between the phases. The plan is to leave myself ten weeks for a little ski-specific prep.

Total time is 1:20 => the highest physical return (per minute) of my week.

Pay The Price

Yesterday’s bullets are the price I pay for my current life:

They are not what-it-takes to be a good husband and father.

The bullets are my “to do” list to have the capacity to improve.

If you invert the list: fatigue, poor nutrition, no exercise, interact with family when stressed, be miserly, focus on external validation… …then I start heading towards a different outcome.

An outcome many consider both normal and highly successful. The alternative outcome never felt right to me.

2016-11-18-08-30-18Before starting down the path of becoming better I had to create the capacity to change.

Telling myself that I was going to stop my “bad” habits didn’t work. Replacing my habits did work.

Salads, exercise, nature, acts of kindness and spending time in my best environments….

…taken together they displace a lot of poor choices. Choices that reduce my capacity.

Sleep and no-compete…

….increase my overall capacity.

Paying the price to change is uncomfortable but not changing is worse.

Lessons From My Divorce

2015-03-31 10.04.40The speed that people bring hate to a divorcing couple is surprising. It comes quickly and unexpectedly.

Having been through a divorce, I want you to know that the hate isn’t useful.

Getting divorced sucks, for everyone.

It’s worth remembering that nobody is enjoying the process, not even your soon-to-be-ex-spouse.

Your wise friends, knowing that nobody is having fun, will help you remove hate from the situation.

They will do this by listening, without knowing the answer.

They will encourage you to settle your differences with compassion for each other, and the rest of the community.

As for the hate…

When I find myself hating, it is a sign that my own actions are inconsistent my values. Hate is a sign that I need to make a change within my own life.

As for the divorcee…

It’s going to take years for the dust to settle.

After 1,000 days or so, you’ll be able to start the process of understanding the small ways that you might have contributed just-a-little-bit to the divorce.

Once you can see an area for improvement, start there.

Gradual self-improvement will lead you to a wonderful life.