Love my food - and my fuel.

There's only two weeks to the big bike ride.

I obviously dont want to carrying any unnecessary kilos with me so becoming 'leaner' has been a focus for the last few weeks. And the ride will present me with an anticipated 9 hours of hard aerobics so I'm going to use a lot of energy. I'm going to need food- and a fair bit of it.

It's complicated - I need to lose weight before the ride and then eat lots during the ride. Hmmmm.

The organisers will provide some food on the day and obviously I can take some with me. But there's a limit to how much I can carry and there's a limit to how much I can eat quickly at any one time without making myself sick.

So what to do? The answer is to prepare my body to efficiently process good carbohydrates. I need to eat healthy to lose weight, I need to make sure my body is fully 'fueled' before the race (some people call this carbo-loading), and I need to make sure its able to handle sufficient 'fuel replacement' on the day.

So I'm working hard at my pre-ride daily 'fuel'. I like my food, and lots of it, so in the past this has been an issue for me. But now I've found the secret to great tasting food that's also good 'fuel'. - It loses weight, I can eat as much as I want, its very filling and very tasty, and it provides energy that's like a great big kick in the pants....

Eat raw and small, eat often. I now choose small servings of raw or unprocessed food (i.e. no more than two steps from its natural state) and eat every two hours. This includes staying away from (as much as possible) ALL things processed, including breads, snacks, soft drinks...and alcohol! I haven't given them up completely, just staying away as much as I can.

Here's what I've been eating. I've lost inches around my waist, look better and feel fantastic. And I'm not hungry. Its also incredibly delicous - really!!

Breakfast - Small bowl of bircher muesli with additional serving of mixed seeds and a handful of cranberries , mixed wtih natural yoghurt. (Absolute awesome energy and taste!!)

Morning Tea - VitaWheats with vegemite (I'm an Aussie Kid)

Lunch - 2 wholegrain wraps with fresh salads and occassionally some protein eg can of tuna. (Another HUGE kick, and lots of sensational tastes)

Afternoon Tea - Large bowl of prunes with yoghurt or more vitawheats
(get me..er....'going')

Dinner - piece of protein (eg chicken, fish, meat - grilled) plus either a large salad or veges (boiled or roaasted).

Throughout the day (every 60-90 minutes) I have a piece of fruit (most likely a Pink Lady apple - love 'em!!!) and whenever I feel like it I have my own personal piece of naughtiness- plunger coffee with milk and sugar, or a cappaccino. I also drink water constantly throughout the day.

Its an amazing eating plan - The weight drops off, the energy levels are unbelievable, and I know I am preparing my body for the ride. I can feel it getting used to using good carbs for daily energy, and I can feel it getting rid of any crap that might still be there.

The good news is its easy to do when I'm travelling, it's eco-friendly (I choose what's in season), and its adaptable - I choose ingredients I feel like eating.

Soon I will start planning my fuel for the actual ride. In the meantime, via this smart food plan, I'll continue to prepare my body for the adventure ahead.

Gee it feels good!

More later, journey on....

James



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Getting there.....

Only three weekends to 'Around the Bay in a Day' so my training and thinking is lazer-focused on the requirements of bike riding- getting fitter and faster, going longer and getting leaner.

After a good week of mainly twice-a-day exercise sessions - including a massive weight session on Friday morning that left me a shattered mess! - this weekend has been all bike riding.

It rained yesterday so I did two very hard 60 minute spin sessions on the indoor bike. Cranked out a pleasing and challenging 60kms over the two hours with a lowish average heart rate of 126.

Today I did an easy 100km early morning ride over the usual rolling hill course for an OK average of 23.3kph. Didn't kill myself, just enjoyed a long-ish ride. Finished it off by acting like a 'real' bike rider, and had a 'life saving' coffee at a coffee shop on the coast. (see photo- my favorite 'local'... Moreton Bay and Stradbroke Island in the background )

As I write this, my legs are sore but I feel fine. I think I'll should be right for the big ride, although I am nervous.

More later, journey on....

James



Word count - 192

Staying focused with three weeks to go

With my motivation back in place and with only three weeks to go until we leave for Melbourne and the 'Around the Bay in Day' bike ride, my training is back on in earnest.

Last week I had some great rides around Goondiwindi and Tara during the week (flat, fast, long country roads) and backed it up with some really nice afternoon runs. This is a nice photo I took whilst running along the McIntyre River at Goondiwindi at sunset. Scenes such as this one make it easy to get outside and exercise.

I finished the week with a very pleasing 120km bike ride on Sunday morning- I finished strongly and pulled up well, so I was happy. Finished the rolling hill course without stopping at an average of 24kph. A good 4.5 hour workout.

I'm certainly getting fitter but I'm still finding it hard to self-coach. I'm sure I've wasted some time due to some bad decisions. Still, a key part of this journey is learning and self discovery, so its a fair trade off.

Speaking of self-coaching, I recently read that its important to make sure every training session has a clearly defined outcome. I agree, but actually think I need more than this - I need every day to be specifically targeted to a defined outcome.

With that in mind, I have developed four broad outcomes for what I'm currently trying to achieve and I keep them in mind throughout the day, and during exercise. Each outcomes has a specific goals attached to it. But rather than go through each specific goal consistently, I just constantly remember and repeat -

Fitter
Faster
Longer
Leaner

Each word has a specific outcome and specific goals. Each word means something to me, and what I am trying to achieve. Its a great way for me to stay focused - both during the day, and during exercise.

More later, journey on

James



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Motivation, Inspiration and Perspiration

I haven’t written a post for a while. A disappointing result in both my 3rd Half Marathon and the 10km Bridge to Brisbane left me de-motivated and thinking the whole thing was a waste of time. I ran 62:10 in the Bridge to Brissie which was actually quite an improvement on last year (74minutes) but it was less than my target and I was very unhappy with my effort. I felt like I failed and when I then had to cancel The Big Ride due to my wife’s foot operation, I lost interest in trying to be a distance athlete. So I spent a few weeks exercising only occasionally, eating way too much and drinking bucket loads of alcohol-which reminds me, thanks to everyone who helped me with a most enjoyable ‘lager frenzy’....... Deb’s effort in Charleville stands out.

The problem was that although the diversion was fun, I knew I was committed to riding the 210km Around the Bay in a Day cycle challenge in October with my Brother-in-Law (Doctor Bil) and the day of truth was fast approaching. This long ride was always going to be a huge stretch for me, and I knew I was facing severe embarrassment.

So I sat down and worked out where I was at with The Improbable Dream. I realised I really wanted to be an endurance athlete, I wanted to complete the ride in a reasonable time, I liked the feeling of being fitter than before, and I enjoyed the hours spent training. I realised I was prepared to do what was necessary.

Yep, I re-discovered my motivation.

And I realised, once again, that motivation comes from within. Other don’t motivate us, we motivate ourselves. Motivation speakers etc help us articulate our inner, perhaps undiscovered, reasons for wanting to achieve goals but at the end, they are still our own thoughts and desires. Others can’t motivate us, we do it ourselves.

Other people can inspire us though. And since finding my motivation, I’ve been inspired too. I had a great chat with David, a fabulous bloke who recently rode from the Coast to the Outback and was then generous enough to tell me about his preparation and the actual ride. And it was inspiring to hear firsthand from some-one who had already faced the challenge of a long distance ride. I’m looking forward to going for a training ride with him when I’m next back his way.

I was also inspired during a great coffee with ‘The Savage One’- a sweet-looking but no doubt sadistic personal trainer who would surely take great delight in watching me sweat in pain if I gave her a chance. Instead we had a coffee. Her interest in what I am trying to do and her many insightful questions made me remember how many aspects there are to this journey. And it inspired me to go deeper into my understanding of what’s possible.

With my motivation in place, and feeling inspired by these recent conversations I bought an indoor trainer to help me get my bike fitness to the required level. Who needs The Savage One when I have my own torture rack. End result- Perspiration. Lots of it!

So there it is; Motivation, Inspiration and Perspiration. I love it all but especially, I love being inspired. Thanks to all who inspire me!

More later, journey on
James




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Affirmations for August - My FAST Month

'You create your own life'.
'create' is a verb.You have to actively do something in order to get the life you want.'

This comes from Brett, the author of the blog 'Zen and the Art of Triathlon' and I think its a great quote' . So with this powerful thought in mind, here is what I will do in August to 'create' my life.

Firstly the goals -

1. Next weekend, I will participate in my 3rd Half Marathon in 4 weeks. My goal is to achieve 2hrs 15mins again- and beat it if possible.

2. 4 weeks after that, I will attempt to run the 10km Bridge to Brisbane in 55 minutes (this time is a HUGE stretch but I will see what I can do)

3. The following two weeks will see me ride the Queensland Big Bike Ride from Yeppoon to Bundaberg (a 9 day ride- should be fun!)

4. In October (5 weeks after that) it is the 210km Around the Bay in a Day in Melbourne.

It's a very challenging program (Improbable?) and I need to get a LOT fitter, and in a hurry.

Its actually quite scary and I am not sure I can do it. I've always been slow and these goals are all about being fast.

I am going to work really hard to achieve them, to bring me closer to achieving my Improbable Dream.

I am creating my own life - but only if I get off my bum and do something.

So here's my Affirmations for August....

'August is my FAST month. Its the month I will get a lot faster in my running and my riding. I will do this by hard aerobic training, and by improving my technique.

I will focus on two things only -

1. Complete the Bridge to Brisbane in 50 minutes
2. Be riding at an average of +28kph by the time I start the Big Bike Ride.

This month I am improving my speed fitness and my technique. I push myself hard at each training session.

I commit to completing the interval training sessions without whimping out.

I am improving my running and pedalling technique, my riding position and my gearing selection.

Each workout is focused on getting faster for longer by getting both fitter and smarter.

Every day I push myself harder for longer, and I improve my running and riding technique.

I will CREATE my own outcomes.

And when I get this right, in September I will develop my long rides in preperation for the next stage of my dream.

I will celebrate my result in the Bridge To Brisbane.'

If you want to leave me a comment you can do so below....

More later, journey on.....
James




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A Head Full of Snot

I feel terrible today and it's making me anxious. Actually its p#issing me off! I want to go hard but my body is insisting I rest. Dont you hate that!!!

I spent a large part of this week in Goondiwindi and Toowoomba, and as usual when I visit my the old stomping ground of the Darling Downs - especially during ploughing and sowing time - I end up with a head full of sinus. And it makes me feel like crap. Worse - I get anxious because I cant exercise. I dont have time to be sick. Coming soon I've got the Bridge to Brisbane 10km fast run and the Around the Bay in a Day 210km Bike Ride. There's no time to waste.

Since arriving home I've tried to clear my head by exercising hard. I figured the best thing to do was to try to blast it out of my head with some hard aerobics. Over two days I ran a fast-ish 5ks, did a hard 30min spin on a stationary bike, and then fast-hiked up Mt Coot-tha to the lookout.

Instead of fixing it I seem to have made it worse. It feels strange- my body is fresh and ready to go but my head is cloggy, achey and I'm quite dopey. I hate having sinus... and I should know 'cause I've had it regularly throughout my whole life.

There's no choice - take the day off, take some anti-histamines and stop whinging. And get ready to go hard from tomorrow. It's time to be positive - I will regard today as a rest day in my personal 'Improbable' journey. And try to enjoy it.

So where are the tissues. And the TV Remote! :-)

More later, journey on.....
James



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Jetty to Jetty 1/2 Fun Run - my second ever 1/2 marathon

I didn’t have a lot of expectations for my 2nd go at a ½ Marathon. After I pulled up quite well from the Gold Coast event two weeks ago, I made the late decision to enter the Jetty to Jetty 25th Anniversary ½ Marathon. But as I say, without any great expectations – just go along, build on the confidence I took from the Gold Coast, have fun and see what happened.

In the back of my mind I did hope to beat my previous time but it wasn’t critical- more of a training run than an attempt to prove anything to myself.

I finished the run in almost the exact time – 2 hours 15 minutes 9 seconds (6 seconds faster) but two good things – I stopped for a pi%s stop that took about 2 minutes and the course was a LOT hillier. So overall I feel like I did better than last time. I also achieved my goal of – having fun (heaps!!), improve my confidence (yep- see above), and go with the flow.

The whole thing was good. It was a glorious pre-dawn drive to the north side of Brisbane, and to then get ready for the run as the sun came up over Moreton Bay was just special, a rare thrill. The run itself - as the name suggests – is a run along the coast, out and back to a jetty, through a Sunday market, along the beachfront, up and over hills, around the North Moreton Bay coast.

The best bit was I ran the last 2ks with a girl from the organising runners club and she encouraged me to run hard to the line ‘Knees up, pump your arms, push hard, go James go!” It was great fun, I felt like a runner (although tired) and I learnt how to push to the end. Thanks heaps to that nice girl.

The rest of the run was like a training run- just as I’d hoped. I found a pace runner for 2:15, quickly settled into a good rhythm, and joined a good chat with a bunch of other 2:15 runners. The chat lasted for 15ks before we spread out and got home on our own time.

So... a really good chat, a beautiful early morning coastal course, lots of laughs, a comfortable running pace and a great result. That’s a good way to spend a Sunday morning - No expectations, good exercise, lots of fun, and a huge feel-good factor afterwards.

More later, journey on.......
James





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