# In Defense of Sir Dan **URL:** \ **Category:** The Nine Hammers Tavern - General Chat\ **Created:** [January 31, 2023, 8:20pm UTC](https://wahoox.forum.wahoofitness.com/t/in-defense-of-sir-dan/21475 "2023-01-31T20:20:53Z")\ **Posts on this page:** 20\ **Page:** 5
**Author:** ![emacdoug](https://sea2.discourse-cdn.com/flex020/user_avatar/wahoox.forum.wahoofitness.com/emacdoug/32/15557_2.png) [@emacdoug](https://wahoox.forum.wahoofitness.com/u/emacdoug)\ **Post date:** [February 14, 2023, 3:18pm UTC](https://wahoox.forum.wahoofitness.com/t/in-defense-of-sir-dan/21475/81 "2023-02-14T15:18:17Z")
Defender for Sir Dan #15 - Day 14 ![image](https://us1.discourse-cdn.com/flex020/uploads/thesufferfest/original/2X/7/74366e4b9ebdcd070f67672d5c55a0a34af655f1.jpeg) Decided to change things up and take a picture with my other arm. 😄 Nope, I don’t see a smile on this side, either. 😉 In honor of Valentines Day today I have a “love” poem for GvA. _Have you suffered today?_ _Violets are blue._ _Suffer Suffer Suffer!_ _More than you._ #IWBMATTKYT ⚔😵⚔😵⚔😵 -❤️‍🩹GvA ![image](https://us1.discourse-cdn.com/flex020/uploads/thesufferfest/original/2X/4/4dd77850cde0c0c05da20d758658ebe3990379f9.jpeg) ![image](https://us1.discourse-cdn.com/flex020/uploads/thesufferfest/original/2X/e/efcb4cc3bcac27c70350b6d9e67e22b5d5282ae4.jpeg) > **[Ghost Bikes Las Vegas](https://www.ghostbikeslasvegas.org/)** > > We are dedicated to the safety of all cyclists. #HaveYouSufferedToday? #MoreThanYou ---
**Author:** ![Glen.Coutts](https://sea2.discourse-cdn.com/flex020/user_avatar/wahoox.forum.wahoofitness.com/glen.coutts/32/25318_2.png) [@Glen.Coutts](https://wahoox.forum.wahoofitness.com/u/Glen.Coutts)\ **Post date:** [February 14, 2023, 4:02pm UTC](https://wahoox.forum.wahoofitness.com/t/in-defense-of-sir-dan/21475/82 "2023-02-14T16:02:20Z")
Hey Sir, does that headband actually stop holy water from dripping on your bike or in your eyes? ---
**Author:** ![emacdoug](https://sea2.discourse-cdn.com/flex020/user_avatar/wahoox.forum.wahoofitness.com/emacdoug/32/15557_2.png) [@emacdoug](https://wahoox.forum.wahoofitness.com/u/emacdoug)\ **Post date:** [February 14, 2023, 4:36pm UTC](https://wahoox.forum.wahoofitness.com/t/in-defense-of-sir-dan/21475/83 "2023-02-14T16:36:26Z")
Yes it does. Although I can sweat enough to overpower it on really long intense rides - especially inside, it usually does the job pretty well. When outside I never had a problem with holy water in my eyes when cycling or running. Edit: the only problem I’ve had is the sweat from my head below my headband running down my beard and dripping onto my legs. Lol I’ve used BondiBand headbands for years now. I’ve always been a heavy sweater. They’ve worked the best of anything I’ve ever used so far. ---
**Author:** ![emacdoug](https://sea2.discourse-cdn.com/flex020/user_avatar/wahoox.forum.wahoofitness.com/emacdoug/32/15557_2.png) [@emacdoug](https://wahoox.forum.wahoofitness.com/u/emacdoug)\ **Post date:** [February 15, 2023, 3:30pm UTC](https://wahoox.forum.wahoofitness.com/t/in-defense-of-sir-dan/21475/84 "2023-02-15T15:30:41Z")
Defender for Sir Dan #16 & #17 - Day 15. ![image](https://us1.discourse-cdn.com/flex020/uploads/thesufferfest/original/2X/1/1bd0f5ec2ed722a813d5c0edbad6a90470de2644.jpeg) ![image](https://us1.discourse-cdn.com/flex020/uploads/thesufferfest/original/2X/8/8d7389fc20e7bfa34a18368bf74409a453b385b1.jpeg) ![image](https://us1.discourse-cdn.com/flex020/uploads/thesufferfest/original/2X/5/5e942a37e5fb3d981791b29c8c0585a301a9ab23.jpeg) ![image](https://us1.discourse-cdn.com/flex020/uploads/thesufferfest/original/2X/9/9855144dc590117f04dbde3a0eec08412d98fbcc.jpeg) Double Defender day. And one day past half way. _Intensity_ First Defender: 80% Second Defender: MAP 80%/FTP 85% > **[Ghost Bikes Las Vegas](https://www.ghostbikeslasvegas.org)** > > We are dedicated to the safety of all cyclists. ---
**Author:** ![Glen.Coutts](https://sea2.discourse-cdn.com/flex020/user_avatar/wahoox.forum.wahoofitness.com/glen.coutts/32/25318_2.png) [@Glen.Coutts](https://wahoox.forum.wahoofitness.com/u/Glen.Coutts)\ **Post date:** [February 15, 2023, 3:41pm UTC](https://wahoox.forum.wahoofitness.com/t/in-defense-of-sir-dan/21475/85 "2023-02-15T15:41:52Z")
Now there’s a look I could get behind! ![Screenshot 2023-02-15 at 9.41.11 AM](https://us1.discourse-cdn.com/flex020/uploads/thesufferfest/original/2X/c/c403be4bf200dce8c26da11445c5add5e1a2ab30.png) ---
**Author:** ![emacdoug](https://sea2.discourse-cdn.com/flex020/user_avatar/wahoox.forum.wahoofitness.com/emacdoug/32/15557_2.png) [@emacdoug](https://wahoox.forum.wahoofitness.com/u/emacdoug)\ **Post date:** [February 15, 2023, 5:04pm UTC](https://wahoox.forum.wahoofitness.com/t/in-defense-of-sir-dan/21475/86 "2023-02-15T17:04:53Z")
That’s creepy. Lol! 😄 ---
**Author:** ![Glen.Coutts](https://sea2.discourse-cdn.com/flex020/user_avatar/wahoox.forum.wahoofitness.com/glen.coutts/32/25318_2.png) [@Glen.Coutts](https://wahoox.forum.wahoofitness.com/u/Glen.Coutts)\ **Post date:** [February 15, 2023, 7:21pm UTC](https://wahoox.forum.wahoofitness.com/t/in-defense-of-sir-dan/21475/87 "2023-02-15T19:21:46Z")
So’s your face. Lol! In this case, it actually is your face tho’ 🙂 ---
**Author:** ![emacdoug](https://sea2.discourse-cdn.com/flex020/user_avatar/wahoox.forum.wahoofitness.com/emacdoug/32/15557_2.png) [@emacdoug](https://wahoox.forum.wahoofitness.com/u/emacdoug)\ **Post date:** [February 15, 2023, 7:57pm UTC](https://wahoox.forum.wahoofitness.com/t/in-defense-of-sir-dan/21475/88 "2023-02-15T19:57:48Z")
> [@Glen.Coutts](#): > > it actually is your face tho’ That’s a big reason why. hehe I’ve never been big on taking selfies or posting pics of myself, so this whole business has been a bit of an effort. But I’m glad the pic had its desired effect. 😛 ![Eye-popping GIFs - Get the best GIF on GIPHY](https://us1.discourse-cdn.com/flex020/uploads/thesufferfest/original/2X/9/9f3766ccab6f19ee15c69929c87168e180c6e057.gif) ---
**Author:** ![Glen.Coutts](https://sea2.discourse-cdn.com/flex020/user_avatar/wahoox.forum.wahoofitness.com/glen.coutts/32/25318_2.png) [@Glen.Coutts](https://wahoox.forum.wahoofitness.com/u/Glen.Coutts)\ **Post date:** [February 15, 2023, 8:10pm UTC](https://wahoox.forum.wahoofitness.com/t/in-defense-of-sir-dan/21475/89 "2023-02-15T20:10:23Z")
I’m glad you’re putting in the effort. It’s fun watching the effect of the endless Defender sessions. ---
**Author:** ![CPT\_A](https://sea2.discourse-cdn.com/flex020/user_avatar/wahoox.forum.wahoofitness.com/cpt_a/32/15342_2.png) [@CPT\_A](https://wahoox.forum.wahoofitness.com/u/CPT_A)\ **Post date:** [February 15, 2023, 9:09pm UTC](https://wahoox.forum.wahoofitness.com/t/in-defense-of-sir-dan/21475/90 "2023-02-15T21:09:44Z")
> [@Glen.Coutts](#): > > It’s fun watching the effect of the endless Defender sessions. ![image](https://us1.discourse-cdn.com/flex020/uploads/thesufferfest/original/2X/7/71b466041920350ffcd2ba8cf20832d345846d72.gif) Bread and circuses… ---
**Author:** ![emacdoug](https://sea2.discourse-cdn.com/flex020/user_avatar/wahoox.forum.wahoofitness.com/emacdoug/32/15557_2.png) [@emacdoug](https://wahoox.forum.wahoofitness.com/u/emacdoug)\ **Post date:** [February 16, 2023, 2:56pm UTC](https://wahoox.forum.wahoofitness.com/t/in-defense-of-sir-dan/21475/91 "2023-02-16T14:56:11Z")
Defender for Sir Dan #18 - Day 16. ![image](https://us1.discourse-cdn.com/flex020/uploads/thesufferfest/original/2X/8/8a8e15beeb4d214af2c145ea1941571dda4de2a4.jpeg) ![image](https://us1.discourse-cdn.com/flex020/uploads/thesufferfest/original/2X/e/efd1eed21e0ddf52315730e73c1dba825ba0f5a7.jpeg) ![image](https://us1.discourse-cdn.com/flex020/uploads/thesufferfest/original/2X/5/5e942a37e5fb3d981791b29c8c0585a301a9ab23.jpeg) Added an extra touch to my selfies today for Davis Phinney. Donate to DPF: [The Wahooligan Tour: Evan A MacDougall - Davis Phinney Foundation](http://events.dpf.org/goto/EmacdougallTOS) Intervals 1&3: 75% Intervals 3&4: 80% - final 4 minutes of interval 4: 85% Pain Shakes: Free Donuts consumed: Zero Crushed Dreams of the Vanquished: More than you > **[Ghost Bikes Las Vegas](https://www.ghostbikeslasvegas.org/)** > > We are dedicated to the safety of all cyclists. #HaveYouSufferedToday? #MoreThanYou ---
**Author:** ![Cordboard](https://sea2.discourse-cdn.com/flex020/user_avatar/wahoox.forum.wahoofitness.com/cordboard/32/3093_2.png) [@Cordboard](https://wahoox.forum.wahoofitness.com/u/Cordboard)\ **Post date:** [February 16, 2023, 4:30pm UTC](https://wahoox.forum.wahoofitness.com/t/in-defense-of-sir-dan/21475/92 "2023-02-16T16:30:38Z")
Very cool jersey! ---
**Author:** ![CPT\_A](https://sea2.discourse-cdn.com/flex020/user_avatar/wahoox.forum.wahoofitness.com/cpt_a/32/15342_2.png) [@CPT\_A](https://wahoox.forum.wahoofitness.com/u/CPT_A)\ **Post date:** [February 16, 2023, 5:30pm UTC](https://wahoox.forum.wahoofitness.com/t/in-defense-of-sir-dan/21475/93 "2023-02-16T17:30:30Z")
You continue to amaze, team captain. Bonus points for the Team 7-eleven kit. My go-to for TDF and _ **Cash Register** _ at all times. 👨🏼‍🍳 💏 ---
**Author:** ![Dan](https://sea2.discourse-cdn.com/flex020/user_avatar/wahoox.forum.wahoofitness.com/dan/32/9396_2.png) [@Dan](https://wahoox.forum.wahoofitness.com/u/Dan)\ **Post date:** [February 17, 2023, 7:41am UTC](https://wahoox.forum.wahoofitness.com/t/in-defense-of-sir-dan/21475/94 "2023-02-17T07:41:30Z")
Any impact wrt your body mass/weight? ---
**Author:** ![AkaPete](https://sea2.discourse-cdn.com/flex020/user_avatar/wahoox.forum.wahoofitness.com/akapete/32/10384_2.png) [@AkaPete](https://wahoox.forum.wahoofitness.com/u/AkaPete)\ **Post date:** [February 17, 2023, 1:05pm UTC](https://wahoox.forum.wahoofitness.com/t/in-defense-of-sir-dan/21475/95 "2023-02-17T13:05:39Z")
> [@Heretic](#): > > close calls with cars, in one of which I executed my first bunny hop without ever doing it before. Had a similar thing. I was crossing an intersection when I car overtook me and turned right thus cutting me off. I actually did a hockey stop on my bike to avoid a crash. ---
**Author:** ![emacdoug](https://sea2.discourse-cdn.com/flex020/user_avatar/wahoox.forum.wahoofitness.com/emacdoug/32/15557_2.png) [@emacdoug](https://wahoox.forum.wahoofitness.com/u/emacdoug)\ **Post date:** [February 17, 2023, 2:38pm UTC](https://wahoox.forum.wahoofitness.com/t/in-defense-of-sir-dan/21475/96 "2023-02-17T14:38:06Z")
I’ve fortunately never had to emergency bunny hop. But I was once turning left at a stop sign on a busy street - having to get across traffic to the left turn lane is hard enough - and as I was in the middle of the intersection turning left, a car blew the stop sign behind me going the same direction I had been going. If that car had been going the direction I was turning into, it likely would have killed me. After I turned there was a runner going the opposite way as I was. We caught each other’s eye and I said “did that car really run that sign?” And he nodded and shook his head and said, “Unbelievable.” ---
**Author:** ![emacdoug](https://sea2.discourse-cdn.com/flex020/user_avatar/wahoox.forum.wahoofitness.com/emacdoug/32/15557_2.png) [@emacdoug](https://wahoox.forum.wahoofitness.com/u/emacdoug)\ **Post date:** [February 17, 2023, 4:40pm UTC](https://wahoox.forum.wahoofitness.com/t/in-defense-of-sir-dan/21475/97 "2023-02-17T16:40:47Z")
Defender for Sir Dan #19 - Day 17. ![image](https://us1.discourse-cdn.com/flex020/uploads/thesufferfest/original/2X/0/0277e25686121d86f39081b69775e8845f04bd7f.jpeg) ![image](https://us1.discourse-cdn.com/flex020/uploads/thesufferfest/original/2X/7/7b780559df95dae9c86e590d435d85a18c5c0109.jpeg) ![image](https://us1.discourse-cdn.com/flex020/uploads/thesufferfest/original/2X/b/b39f69bdb0e66d7b02b4633bb28a25cf8ec26838.jpeg) Another day, another Defender. I’m wearing your shirt, Sir Dan. ⚔ Legs were feeling surprisingly lively this morning. We’ll see how they feel tomorrow for my first triple defense. 🙈 Interval 1: MAP 80/FTP 85% Interval 2: MAP 85/FTP 85% Interval 3: MAP 85/FTP 90% Interval 4: MAP 90/FTP 90% > **[Ghost Bikes Las Vegas](https://www.ghostbikeslasvegas.org/)** > > We are dedicated to the safety of all cyclists. #HaveYouSufferedToday? #MoreThanYou ---
**Author:** ![emacdoug](https://sea2.discourse-cdn.com/flex020/user_avatar/wahoox.forum.wahoofitness.com/emacdoug/32/15557_2.png) [@emacdoug](https://wahoox.forum.wahoofitness.com/u/emacdoug)\ **Post date:** [February 17, 2023, 4:59pm UTC](https://wahoox.forum.wahoofitness.com/t/in-defense-of-sir-dan/21475/98 "2023-02-17T16:59:08Z")
> [@Dan](#): > > Any impact wrt your body mass/weight? @Dan I’m trying NOT to lose any weight. A pound or two is fine and natural as are typical day-to-day fluctuations. But I want to make sure I’m fueling enough so don’t get too fatigued and can build my fitness back up after a month of winter rest/recovery. I started at 175lbs and I Ideally I’d like to end between 175 and 173 (around 78-79.5kg). I’m just a hair under 5’11” (180cm). So I’m healthy where I am. Tho as long as I end up at or above 170 (77kg) it wouldn’t be bad. But I don’t have the need/desire to be at or under 170lbs. I’m a Defender not a climber. 🙂 For the first week or two i did a pretty good job of staying in that range. But it’s been hard to eat enough while still eating mostly healthy without filling up on junk - which would be all too easy. Last weekend when I usually eat more we instead took the weekend to visit Zion NP and play in the snow. I didn’t eat enough and then did a double session the next day, so I’m trying to make up for that this week - although it’s a mental challenge. I’ve always been in weight loss or maintenance mode. So actually trying to intentionally gain back a few pounds feels foreign too me. I did feel stronger than I expected today, so that’s good. Tho it was also the first time I did single sessions on back-to-back days. Just trying to make sure I get plenty of protein and carbs and calories, and eating before or during almost every ride. At the end I’ll have to look back through all my photos and try to see through my growing beard whether I’ve look like I’ve lost any inches, regardless of what the scale says. If I do it right I might lose a little body fat and come out with my fitness level back up to or better than where it was before my winter break. ---
**Author:** ![Heretic](https://sea2.discourse-cdn.com/flex020/user_avatar/wahoox.forum.wahoofitness.com/heretic/32/2329_2.png) [@Heretic](https://wahoox.forum.wahoofitness.com/u/Heretic)\ **Post date:** [February 17, 2023, 5:37pm UTC](https://wahoox.forum.wahoofitness.com/t/in-defense-of-sir-dan/21475/99 "2023-02-17T17:37:12Z")
i had this situation happen to me as well. In my particular case, the car made a right turn in front of me, and the curb was too high for me to turn and jump it. I realized that a gentle elastic collision would allow me to escape. I turned every so slightly into the side of the turning car. My bicycle then reflected every so slightly away from the car. By the time I righted the bicycle, the car had sped away. Although it all happened in a fraction of a second, my mind was so clear, it was as if I had all day to reason the problem out, and react. ---
**Author:** ![AkaPete](https://sea2.discourse-cdn.com/flex020/user_avatar/wahoox.forum.wahoofitness.com/akapete/32/10384_2.png) [@AkaPete](https://wahoox.forum.wahoofitness.com/u/AkaPete)\ **Post date:** [February 17, 2023, 6:39pm UTC](https://wahoox.forum.wahoofitness.com/t/in-defense-of-sir-dan/21475/100 "2023-02-17T18:39:04Z")
Sounds more elegant than a hockey stop. [Previous page](https://wahoox.forum.wahoofitness.com/t/in-defense-of-sir-dan/21475.md?page=4) [Next page](https://wahoox.forum.wahoofitness.com/t/in-defense-of-sir-dan/21475.md?page=6)