The following piece entitled The Recipe was written by my friend Mark Twight back in 2011. Mark graciously gave me permission to repost it here. I first saw it when it appeared as one of his Sunday Sermons from the GJ days. More recently it has been posted on the Nonprophet website.

In the past few weeks I have been reading through all of Mark’s Sermons to help him out with a project that is in the works. Many of Mark’s Sermons are gold. The Recipe was one that jumped out at me reading it on a flight from Detroit to Salt Lake last month. I landed in Salt Lake that evening with energy to burn. Fueled by Mark’s writing and a few glasses of wine I made a beeline to the NPEC where I found Mark and Mike Thurk just returning from dinner. The decision was made to open up the NPEC Conversation Room (and sometimes cocktail bar) and blend the two. We ended up talking about the new project and The Recipe. That conversation just dropped as Episode 86 of The Dissect Podcast. Try to ignore the fact that I may be a few bottles in by the end of the podcast because there is some good content there.

In the meantime, here is The Recipe. Enjoy.


A couple of months back our friend Joel from Men’s Fitness UK asked me to write a pithy quote about our training philosophy. He might have even offered a paragraph. Sometimes over-delivering is the right thing but it is rarely true for the written word. Less is always more. But I just couldn’t. I waited until the energy coalesced around an idea, switched on the machine and let it rip. I figured he could pull what he thought most powerful from the text. I haven’t seen how it turned out but I did see it referred to so I presume my Recipe was published. I looked it over recently and thought it could use a bit more flesh on the bone so I added some.


So here’s the recipe. Some ingredients are hard to come by, and even more difficult to prepare.


Recognize the need for change.


Revolt against old behavior and habits.


Resolve to be consistent and persistent.


Define Point B: what you want to achieve, clearly.


Define Point A: an honest, unsentimental account of your present state.


Decide on a deadline, and give yourself a penalty for missing it. Be realistic.


Design the training program: seek guidance.


In short, build a solid foundation, write a long training history, and accept a longer trajectory. If you need it three months from now you should have started three months ago. At least. There are no shortcuts. This is a long- term process and it should last for the rest of your life. You will not “arrive”.


Do not over-emphasize the physical. I’ll say it again, “the physical part is easy.” You will fail first in your head. Always. Or talk yourself out of it. If you keep saying it’s hard, it will be. If you treat training as a chore, it’s drudgery. The pretense of difficulty is just an invitation for social feedback. Do you really need an audience? Do you need affirmation from others – who are probably lying anyway? Leave them out of it. If it depends on them they can revoke it at any time. But when you earn it you get to keep it.


Change your attitude. Unfuck your head. Make an honest, unsentimental accounting of your present condition. Prepare to be disappointed. Define what you want instead, clearly. By clear I mean precise, and feasible. An unrealistic objective is sure to sabotage the process. Hit the books. Try and err. Inquire. Risk. Mimic. Insist. Resist.


When the voice inside says, “no” take another step.


When the voice invites you to quit, don’t.


When you think you can’t go further, bluff.


When you are certain you have given everything you have, when you bluffed and got called, when you went further or harder than you believed you could, and know that in a few months you will look back without second- guessing or regrets, it will be OK to fail. But do take notes.


After you fail – and you will – show up the next day. And the day after that. If you can’t train, watch. If you can’t see, listen. If you truly want to learn you can learn from everything. Eventually, you will. And you will take what you know and DO, and keep doing it, and the road will rise to meet you.


The Seattle area criterium season is underway and registration for the 79th Annual Redmond Derby Days Criterium is now open!

To register follow this link:

2019 Redmond Derby Days Criterium Registration

Pre-registration will be open until Thursday, July 11, 2019 at 10:00 pm. Pre-reg and save (we handle the admin. fee!)

Don’t miss out on the chance to win some cash from the area’s biggest single day prize list ($7500 cash total including primes!)

So That Was Pretty Awesome

Heidi Franz, fist in the air, as she realizes that she has just won Ballard. As far as local bike races go, Ballard is definitely one of the crown jewels and watching her win, with her dad, over dinner at a course side table was…..awesome.


Yesterday is a perfect example of why I do what I do and why I love doing it.


Morning: Do an easy ride with Heidi Franz because we are both going to race a Seattle classic, The Ballard Criterium, later that day.


Afternoon: Get in the van with Heidi and Jennifer and head onto the ferry and then over to Ballard. Arrive and park in a primo spot at corner three.


I race, and I accomplish my “goals” – I don’t crash. I finish. I make a brief appearance at the front (at the wrong time but….details). I don’t embarrass myself. I have fun (my bike racing goals at Ballard are not that lofty).


Evening: Head over to where I made a dinner reservation with Jennifer and Heidi’s dad, Ernie. It just so happens that our table was outside and located right at the start/ finish line.


The three of us then watch the Women’s Pro 1-2 race which has three women that I coach in it (Heidi, Emily Alexander and Margaux McBirney) over dinner,  some beers (a really good Imperial Stout by Métier)  and a great bottle of wine.


During the race I watched Emily bridge up to a break midway through which was awesome. Emily has made some great progress in the past few months and watching her do that in a race that she has struggled in the past was, well, really awesome. (this is from Emily’s notes on the race: “For the record: this was the first time I haven’t been dropped in this race, and my first ever bridge in a race… Definitely a good night at the races”)


I watched Margaux, who is pretty new to bike racing, be active and eventually finish 5th – also awesome.


And I watched Heidi WIN THE BIKE RACE WHICH WAS AWESOME!!. Did I mention that Heidi’s dad was watching with us… that was also AWESOME!


After their race Emily, Heidi and Margaux joined us for some celebratory beverages as we watched the Pro 1-2 men race and then Jennifer, Heidi and I got back in the van, headed to the ferry terminal and pulled up just minutes before the boat to The Island was getting ready to load (which was a complete surprise and also pretty awesome).


So yeah, yesterday was a prime example of why I do what I do and why I love doing it. Because it is pretty damn awesome.


Sometimes you’re the hammer….. Heidi with her pretty sweet engraved hammer trophy and Ballard Criterium Champion jersey.

79th Annual Redmond Derby Days Criterium

Back for its 79th year – The Redmond Derby Days Criterium

brought to you by 

Tête de la Course Cycling and Castelli USA


Registration will be open soon. Stay tuned for more details.




Thorsten Askervold’s Latest Update From France – Stage Racing!

Time trialing to 5th place in Essor Breton


A wet finish on Stage 2, Essor Breton

Tête de la Course athlete Thorsten Askervold sent a recent update from his time racing in France. Enjoy!


A few weeks ago I had a really big block of racing. I had two stage races in one week (a total of eight races). The first stage race was “Essor Breton” 4 days of racing but 5 total races. One thing I’ve been curious about about coming into this season was my ability to time trial. A week before Essor Breton our team had a team time trial (my first ever) I felt amazing, and our team managed to get 5th. This was also my first year having a good TT bike (which is awesome). So going into Essor Breton stage 3, the first individual TT of the year I was excited but nervous… and I surprised myself by getting 5th on the stage and only seven seconds off of the podium. Effort management has always been a bit tricky for me. I know with some practice I can improve a lot on it. Yet I was still really happy about my performance, and how I’ve been growing as an overall racer in general this year.


Later that day we had a road race (stage 4). The race course had many turns on small roads and was fairly hilly. On a sunny day it would be a technical course but since we were in Bretagne it was pouring down rain, cold, and very windy (lots of cross wind sections) which made the course even more “interesting”. The first 80% of the race I felt pretty crappy but after fighting to stay in the front and avoiding crashes I found myself feeling good in the last 20km and managed to get 10th on the day. I made a mistake on my positioning in the final kilometer but that is part of the process – trying to learn something from every race and use that to improve for the next one.


As the racing season goes on I’ve been improving every week and I’ve already learned so much, whether its about positioning, tactics, fueling for races, trying to be in the right places at the right time and learning how my training fits in with the increase racing load. These are things that  I never really learned in the US due lack of racing for me and opportunity. This year in France I’ve already done more races than I did in the last 2 years combined in the US, and the season doesn’t end here until October. I am super grateful that I ended up here because I’m learning so much about racing and training and I’m gaining so much experience every week. Add to this the fact that the racing is longer and more intense which also building my capacity at the same time. Going into stage 5, my director and I talked and decided that I should only do part of the race because I had the next stage race two days later which started with a 22km TT and was three days of racing. My director felt that it was best that I get some recovery in between, so I sat in and pulled out of the race three hours in when we entered the final circuits of the race.


I then started to get my mind ready for the next race, (Boucles-Nationales-du-Printemps) a three day race with a opening TT and two very windy and slightly hilly road races with a lot of very small roads on top of it. I was a bit tired going into the next race but did my best to ignore it, and I managed the TT in 9th place which I was a little bummed about because I know I was capable of doing better. I just started the TT too conservatively. At the end of the stage race I finished 11th In GC. On the last day I had a teammate in the final break and two guys managed to slip just in front of me in the overall. But it was all a great experience. I’m always learning new things about myself. I now know that I am capable of time trialing, I know that I can sprint, and I am also able to get myself over rolling climbs and do well on hilly courses. This year has been so great for building as a racer and I cannot wait to see what the rest of the season brings me.


Next up for me is a week long trip to the Alps with a teammate to do some training. It is my first time in the Alps and I am really looking forward to it.

– Thorsten

Finding The Sweet Spot

Two weeks ago, Tête de la Course Cycling athlete Heidi Franz scored her first professional victory which just so happened to be in a UCI 2.2 stage race. She crossed the line first in stage two of The Tour of the Gila. WHICH. WAS. HUGE. But this post from Heidi isn’t about that. No, this post is about her journey, now in its second year, as a professional cyclist. It’s about finding balance, specifically life balance. It’s about understanding the big picture and how all of the little things in the chaotic life of a professional athlete fit into that.

It’s about finding the “sweet spot”.



When I first decided to give pro cycling a go and see where it took me, I mentally prepared myself for a four year trial period. I crawled my way through four years of high school and survived four years of college. I got this, right? I sure as hell didn’t know exactly what I was getting into, but I anticipated and accepted the learning curve and process of maturity that might run its course over that time period. I definitely knew that the first year was going to be awkward. My living situation would spread me between three different home bases. I would constantly be here, there, out, and back again, juggling work at the bike shop, commutes to my boyfriend’s house, home at my grandparents’, and a tiny bit of time for friends. Racing would take me to New Mexico, North Carolina, Belgium, London, Ardeche, Sittard, and back to a little farm town in Washington. Like a first year at college, I never felt settled but I stuck to what I knew I could survive on, bending enough to adapt but not completely break. It was more than just awkward, but I did it. I finished my first season as a pro cyclist with no broken bones (!) and I still loved riding my bike. I cherished the friendships and connections I’d made with my teammates, was excited by what I had learned, surprised by where I’d landed, and knew there was more to come.


“With maturity comes the ability to distinguish subtlety. This is the sweet spot for individuals, relationships, and ambition.” -M. Twight, Refuge


As I write this, I’m taking off for the Amgen Tour of California-Empowered with Sram. Just a week ago, I came home from the UCI 2.2 Tour of the Gila in Silver City, New Mexico, where I claimed my first ever professional and UCI victory on stage two. Though I had done more racing by this point last year, I’m in an astronomically different place both mentally and physically. But, I’m not here to report on how much my power numbers have improved or how I started training “for real now” and ride 35 hours every week. I don’t, because that doesn’t work for me. I don’t want to burn myself faster than I can build. That might work for some people, but the more I mature into this sport, the more I care about fostering my long-term plan. I just need to hold steady. I’ve seen the biggest gains come from not the heightened intensities or frequency of workouts, but from giving respect to the small but important details in my life that make me feel like a whole person again – the things that enable me to consistently show up and give an all-out, complete effort for my team. For me, that’s reaching “the sweet spot”: having confidence in the process and strengthened ambition to stay the course. It comes from the even richer, fulfilling friendships with my teammates this season despite everything we’ve been through. It’s having one home to come back to on the quaint island I grew up on, with all my books, artwork on the walls, and my own bed. It comes from the newfound eagerness in carrying my camera around again, and the giddiness I get seeing the freshly developed film. I can travel all over the world and race roads both new and familiar, testing my limits but with more confidence and fewer cracks in my foundation.


I will be the first to say that I don’t have all my shit together, but now it’s in organized piles. I still fall short and dig myself into holes of fatigue every once in a while, or struggle to find motivation when it gets dark and rainy. The team’s inexplicable loss of Kelly Catlin in March took every bit of emotional strength that we could muster to work through, both on our own and together. We are still working through it. In a sport where nothing is ever the same year after year, I’ll be on some sort of constant learning curve. The process will bend and change over time and that’s the beauty of it. Sometimes I’ll find that sweet spot, win or not, and some days I might find myself far from it. But right now I’m staying the course and it’s a good place to be.  – Heidi


Behind the scenes from New Mexico through a disposable camera:

photos by Heidi Franz

Thorsten Askervold Cracks the Results Page in France!


Thorsten on his way to 5th place at Louison Bobet

Tête de la Course Cycling athlete Thorsten Askervold is living in France racing with the French development team Laval Cyclisme 53. He has raced close to a dozen races so far this season and was able to get on the results page in his last couple of races. Here is his report.


Coming to France to live and race this season has been a pretty steep learning curve. I will say though that as the season is rolling along my form is progressing every week. All of this racing I’m doing every week is developing me as racer and every week I feel like I am getting stronger and my mind is adapting to the European racing.


So far this year I’ve done more racing then I did all of last year. Which is a huge reason why I wanted to come to Europe in the first place (to develop). A couple of weeks ago I got my first top 5 result at “Louison Bobet”, which I was super stoked about. I was disappointed that I didn’t win but I was happy that my form had been progressing and that I was in a position to go for the win. Last Wednesday I also picked up 12th place at “GP U”.


All of these races so far have been really hilly and windy which seem to suit me well. In last week’s race, the hills and cross winds shattered the peloton. There was a kicker that was over 20% gradient that led to the final six circuits. I made it in a group of about ten of us. There was a breakaway that got away at the beginning of the race which ended up being the winning move and contained one of my teammates who ended up fourth which was cool. At the end of 4 hours of racing I wasn’t too tired which I was really happy with and means that I am adapting to the racing. I know that I need work on my tactics. I have been told that I can be too aggressive at times. (true statement – Joe) but I am happy that my form is coming along which is making me even more motivated.


The racing in Europe is really aggressive, teams are always trying to figure out ways they can blow up the peloton and these teams are strong. Many of them are the reserve teams or development teams for the biggest named teams in Europe. That makes every rider want to race even more aggressive and win so that they can make a mark for themselves. But every week seems to be an improvement, and I’m just searching for that first win of the season now. I have two races this coming weekend and I am really looking forward to them!


Thanks for reading. – Thorsten


The Process Matters

Anyone that has been paying attention will have noticed that I spend a lot of time in Salt Lake City. So much time in fact that I have received a few messages asking if I moved there. I haven’t. With that said I did spend a total of two months there last year and have already spent three weeks there in 2019 – with more visits planned.


Because your environment matters.

Because who you surround yourself with matters.

In Salt Lake there is a place with people in it that inspire me, that make me think, that make me reflect. It is a place where challenging conversations take place. And it is a place that I want to share with like minded individuals.

I have worked with and coached a number of athletes over the years. Some have won World Championships. Some have won National Championships. Some have stood on World Cup podiums and worn leader’s jerseys in UCI events.

And some have never come close to those results.

Often the athletes that fall under the later category are the ones that I have had the greatest pleasure working with.

Emily Alexander falls under the latter group. I have been working with Emily since the Fall of 2014. Within a very short time of working with her I could tell that she was paying attention and thinking about the process (sometimes maybe a little too much). And through that process she has learned a lot about herself.

Which is the point.

That is why when my friends in Salt Lake, Mark Twight and Michael Blevins, announced that they were having a symposium to discuss The Philosophy of Effort and that it coincided with the pre-launch of Mark’s book Refuge I suggested to Emily that she should check it out.

She signed up immediately.

I asked her after to reflect on that weekend and write about it.


I have been on a journey. Realizing and committing to that journey…? That’s been a process. Confronting myself; not getting lured down perceived short-cuts, adapting and pushing through plateaus in performance or development of skills, recognizing when it’s time to leave or ask for help. It hasn’t been hard, but it’s getting easier.


I’ve always considered myself, and prided myself in being, a person who can “go with the flow”. This is also my biggest crutch. Leaning on it heavily, especially when things aren’t going the way I expected or would have planned. It’s typically the trait I’ve used to rationalize my way through different situations I’ve found myself encountering. Over the last four years, and at an accelerating rate within the last two, I finally realized my “flexibility” can quickly become a liability to my state of happiness, if not contentment. I have accepted a lot of what I am told I should and what has been given… Instead of getting acquainted with the discomfort of realizing I want more, and in time taking it.


You could say I started twitching…


This all came to an ascendant head at the Non-Prophet Symposium held in Salt Lake City in February. I didn’t really know what I was getting myself into when Joe sent me the link to the event and mentioned he thought it might be something I’d enjoy. I knew of the folks behind Non-Prophet, both, from Joe’s connection and lurking around the journal and mini-essay posts on their website and working my way through mind- and eye-opening episodes of The Dissect Podcast. I knew nothing about some of the effort they discussed and the intensity with which they discussed it, back-flips for time to highlight the absurdity of asking for “the secret workout for ripped abs” comes to mind. But I appreciated that they related everything back to “the process” of improvement. Making the process the absolute bedrock of how you build yourself into what you want to become, then also allowing you to deconstruct yourself and build anew if you so wish.


The topic of the Symposium was about “how to think” with an emphasis on the application of “strength for endurance for strength”, and though I did not know a lot about the application of those topics, I knew those topics interested me and I had questions, both for and of myself. I knew there was much I could learn from Mark Twight, Michael Blevins, and Chris “Burkey” Burkeybyle regarding all of it.


The weekend was a dam-bursting flood of discussions about and application of effort, questions, answers, rabbit hole questions that only have answers when you realize them for yourself, self-realization because of this metaphorical mirror being held up… Like Mary Poppins’ and her carpet bag, I’m still rummaging around inside, pulling out and connecting bigger and bigger pieces that I had no idea could have fit into those two days.


Since the Symposium, I’ve spent a lot of time sitting with my thoughts during activities and efforts, actively trying not to react in the moment and just noticing more of those things that I try to avoid and asking myself why not give them a try. Realizing that it typically comes down to “not knowing how” to do something, and where I used to let myself sit almost paralyzed, either by the not knowing or fear of failure; I now ask how, imitate, and test ways to do it that work for what I need this activity to do for me, and find the application to my primary endeavors. While the most immediate, and almost sub-conscious, transition I’ve noticed in the aftermath is how I talk to myself and talk myself into and through efforts. I had thought, and had been practicing, telling my negative voice to “just shut up” was the best way to get my mind set right. To overpower it with forceful, positive assertions. No, my negative voice hasn’t magically disappeared or somehow become less cutting, but I ask better questions of that voice when it tells me to quit. Those questions force it to look in its own mirror it tries to use to show how inadequate my efforts are and admit, “it just feels uncomfortable right now… and I don’t like it…?” To which, I use a phrase I used to only hear in Joe’s voice, but I’ve begun hearing in my own, “it’s not hard, but it’s not easy… come on, let’s go”.  – Emily


Thorsten Askervold Opens His Racing Account in France

Team Presentation


On the Sharp End


Small Roads. Big field.


Tête de la Course Cycling athlete Thorsten Askervold has been in Europe for a little over a month now. He got his first taste of European racing in the last few weeks. Here is his report.

Last week I had my first race of the season called Plages Vendeennes. It is a series of 6 races (not a stage race) so I can do the days that my team wants me to do. I ended up doing 4 of the 6 days. I had an idea of what to expect going into the first race because of what my teammates told me. That said, I was still surprised. Compared to the racing I’m used to in the U.S, the racing here is a lot more aggressive and chaotic. We were racing every km of the race which meant that there was really no time to relax which was the first thing I had to get used to. The race would be strung out but you still have to eat and drink during that time so that you don’t bonk later on. People are always trying to position during the race especially when key climbs come up or if the race is approaching small roads. So your mind just always has to be on and triggered. If you get lazy for like 10 sec, you might go from 15th position to 60th position instantly. When it came to the field sprints, positioning starts around 20-30 km to go. Crit racing in America can be aggressive but I found European racing to be even more so. Everyone is risking everything to cross that line first. Long story short, racing is definitely on another level here. I like it. I know that it will take some time to get used to the flow of racing here but I like the aggressive nature of it. My form is good, and feel like I can compete, especially when I get the flow down. So I am looking to get some results soon.


After the race I finally arrived at my new studio here in Laval France. I am really enjoying the lifestyle here, it is a lot more simple. It’s a small town with many farms and forests surrounding it. I walk to the little grocery store everyday for my food and fresh baguette. That’s another thing I’ve been trying to get used to, is that the French eat A LOT of bread. Especially for breakfast. The eating is a lot more simple in a way and it is always great quality and fresh food. I can taste the difference and it’s great.


The training roads here are beautiful and peaceful – very small quiet roads, passing through farms and a lot of super small towns with very old churches and castles. The roads can also be very hilly. It is hard to find flat roads for sure. Another thing to get used to was the small roads. Cars drive very close to you a lot of the time, they respect cyclist here, but they do drive close and at very fast speeds but it is because sometimes the roads are only about one lane wide. You always have to be watching the road whether it’s cars or cows crossing the road. The other nice part about living here is that I have teammates in the area and there are also pro riders to train with which means that there are always group rides happening which can make training a lot more fun.


My team has been great. Some of my teammates speak a little English and I have been trying to work on my French. It is definitely a hard language compared to English. But all of my teammates seem to be understanding of it and they help with my French (even if its bad words most of the time)…I get along well with everyone and which makes everything even better.


Life is great here.


I have my next race this Sunday. It’s a one day race called “Vallée de la Loire”. It should be a good one! Look for an update in the next coming week!

Thorsten Askervold Reports From Training Camp in Spain

Tête de la Course athlete Thorsten Askervold is racing this season with the French Division 2 team Laval Cyclisme 53 and will be posting about it here on the site. The team had its first training camp last week in Spain. Below is Thorsten’s post about it.

This last week I traveled to Lloret Del Mar Spain for my first team camp on my new team Laval Cyclisme 53. At first I was a little nervous to get there, knowing that this was my first time meeting the new teammates. For the first day it was a little difficult because I was trying to figure out how to communicate with them (since I speak very little French). But after that, and as the days went on it got easier and easier to talk with them and I felt like we all connected very well. Them not knowing a lot of English also forces me to learn French a lot quicker which is a good thing. That said it can be hard at times.


The first day I got there we didn’t ride because we got in pretty late in the day, however the following day we got in a decent ride doing a little over 4 1/2 hours. During that first day of riding I started to understand why a lot of pro cyclist choose to live in Spain. The roads are beautiful and scenic. The climbing is amazing. The weather is great. It honestly blew me away. I haven’t seen anything like it. It made every ride enjoyable.


The next day we had 2 rides. The first one we had to do a 15-20 minute test up a climb. I actually ended up having a decent test. I also wasn’t sure how my fitness was going to be since I was sick a lot before traveling to France but I ended up surprising myself. That was about a 2 hour ride in total. We got back and ate lunch and then headed out for our second ride where we ended up practicing TTT type work for another couple hours. The following day was another long day on the bike that ended up being 6 1/2 hours with almost 11,000 ft of climbing. Normally I would say that’s too much climbing, but I enjoyed every moment of it. Some of the mountains and valleys we rode in that day were amazing. Inside some of the valleys in the mountains were little hidden towns with beautiful castles. It felt like I was living in a fairytale.


I won’t go into detail of every day because that would be a lot but most of our days were a lot like that. The long endurance days and days with two rides with specific workouts made the training very interesting and fun. I had a blast. I really connected with the team, which was the best part of the trip. The camp was a success and I can not wait to get the season rolling. My first set of racing will start on February 16th. I don’t know what to expect, but I feel ready for it.

Thanks for reading. – Thorsten