The triathlon season here in Australia is over and lots of tired triathletes have settled into a period of hibernation generally called ‘the off-season’.

It gets hard to throw back the doona and get out of your warm bed for an early training session on a cold winter morning.

Even a big ar$e scary goal during next season seems so far away that it’s easy to tell yourself you’ll train tomorrow.

Of course, then tomorrow becomes next week.

And next week becomes next month.

Or maybe that’s just me

And all of a sudden it’s September, the new season is here and you slip into “panic training” mode (which almost always ends in injury and tears).

Of course cutting back your training from time to time is good for mind and body.

Plus it gives you time to focus on key areas of your training – and your life – that might have been neglected in recent months.

So here are 10 important things you need to do this off-season ~

1/. Take your spouse / partner away for a romantic weekend that doesn’t revolve around a sporting event (given I’m a Ironwidow, it’s not surprising this get the #1 spot!)

2/. Talk to your coach (or get a coach). Think about your big ar$e scary goal for the coming season and work together to develop a plan. I love this phrase; old disappointments are forgotten as new and exciting – and often slightly terrifying – goals are set.

3/. Clean your bike & take it to your local bike shop for a service. Your beautiful bike gets used and abused during the triathlon season so this is a perfect time to put it in for a tune-up and give it some much needed TLC.

4/. Eat dessert. Screw worrying about your race weight for a while.

5/. Work on your core. Your core strength and stability is actually the secret to fast race times. Having a stable core allows the power your arms & legs produce to be utilised by your body to you over the ground even faster!

6/. Go on coffee rides. No agenda, no splits, no time trialing. Just casual conversation, banter, solving the world’s problems and coffee. Lots of coffee.

7/. Get a good bike fit. You spend a fortune on your bike but have you overlooked the most important thing.

If your bike doesn’t fit you properly, not only are you wasting our hard-earned cash and not getting best out of yourself but you are also putting yourself on the fast track to your next injury. An accurate, dynamic bike fit is one of the most important things you can do.

8/. Try a different sport; trail running, cross country, bike racing, masters swimming, whatever. It’s a great way to revitalise your mind and body.

What’s something you’ve also wanted to try but put off because ‘it’s not the right time’? This is the perfect time to do it!

9/. Get a massage. Take advantage of the extra time you have on your hands to get a massage to iron out the tight spots before they become a problem.

No one likes an injury. But’s it’s likely if you sit on your butt for the off-season, launch into “panic training” early in the new season and haven’t ironed out the tight spots in the meantime.

10/. Invest in a (good) foam roller. They have a variety of uses and are one of the most important investments you can make. If you want to set new PBs or achieve those big ar$e scary goal you’ve set yourself, then the single most important thing you can do is to train consistently. And you do that by staying injury. It’s that simple!

Now a challenge for you…

Now yes, I know that’s a long – and potentially expensive – list.

So I have a challenge for you -

1/. Choose 3 of the items on the list,

2/. Commit to doing one of them in June, the second in July and the third in August.

3/. Leave a comment below and tell me what you’ve decided to do and when.

I need to do some of these things as much as anyone so I’m going to play along too.

Let’s keep each other accountable and on track over the next 3 months to make sure we start next season in a better position than we finished last season.

Are you up for the challenge? Leave a comment below if you accept!

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One is how to fix hamstring injuries.

The other is how to get rid of lateral knee pain – ie, the dreaded ITB syndrome.

Back in early 2011, I wrote about iliotibial band pain. It’s now one of the most popular articles on this site.

That’s hardly surprising; iliotibial band syndrome (the fancy name) or ITBS is one of the most common injuries suffered by triathletes and runners.

And it doesn’t matter whether you are new to running or have been doing it for years, it has an amazing ability to sneak up on you and suddenly appear out of nowhere one day. I can still remember exactly where I was the first time my battle with my ITBs began all those years ago.

Given how many runners and triathletes suffer from it and how popular that initial article was, I thought I would revisit the topic and walk you through the exact steps I put my client’s through when I suspect their ITBs are unhappy ~

1/. Get up close & personal with your inner thigh

Mind out of the gutter please

Officially known as your adductors, your inner thigh region is long forgotten cousin of your ITBs.

But they have a super important role in keeping you stable when you walk or run.

Make sure you foam roll your inner thigh.

When tight, they effectively pull your leg closer to the centre (mid-line) for your body which has the effect of ‘lengthening’ your ITB and putting  it – and the bone where your ITB attaches to your hip and knee – under extra stress.  This (additional) stress leads to inflammation and the distinct pain you feel.

So make sure you do 2 things;

Firstly, foam roll your inner thighs. A word of warning, I’ve seen this bring a tear to a grown man’s eye. So if it hurts, start with just a small portion of your lower inner thigh (near your knee).

And secondly, move your hips!  Side lunges (done properly) are a perfect way to gently stretch the area and get your hips working properly again.

2/. Don’t foam roll your ITB.

Yes, you read that correct. Don’t roll your ITB.

Why?

I don’t want to bore you with the mechanics.

So the short answer is – it doesn’t work and it’s a waste of your time.

If you want the long answer, drop me an email!

Instead use a foam roller on your:

• Adductors (inner thigh)
• Quads (thighs)
• Calf muscles, and
• Glutes (butt).

You’ll get far more results than you will by torturing your ITBs with it.

3/. Get off your butt & stretch it

Do whatever stretches your physio has given you.

Religiously!

If you aren’t sure what stretches to do, see a personal trainer or physiotherapist.

There is no short cut or magic pull that’s suddenly going to erase the problem.

You don’t get fit by sitting on your butt and doing nothing.

You won’t get rid of your ITB problem by doing the same.

4/. Hips don’t lie – make them stronger!

This isn’t as easy as it seems.

Because not only do your butt muscles (aka your glutes) need to be strong, they need to switch on at the right time AND in the right order.

You might think that if they are ‘strong’ then they should switch on at the right time and in the right order. But unfortunately that isn’t always the case.

So use hip bridges to strength the major muscles in your butt AND do all the single leg exercises your physio suggested.

If you aren’t injured – or you’ve forgotten what you’re supposed to be doing – check out this awesome series of single leg stabilising exercises from US-based physical therapist and triathlete Chris Johnston.

5/. Stretch your hip flexors.

This goes hand-in-hand with #4.

You can have the strongest glutes in the world BUT they won’t work properly – actually, they can’t work properly – if your hips are too tight.

If you spend a lot of your day sitting down – eating breakfast, on the way to work, at work, riding a bike, watching television or on the computer etc – and you enjoy running and want to do more of it, then stretching your hip flexors needs to be something you do every day.

Make it a part of your day; brush your teeth then stretch your hip flexors. Better yet, brush your teeth WHILE stretching your hip flexors!

6/.  Surprise – a bonus tip….

Denial is not a place you want to spend – or waste – your time.

Trying to ‘run through it’ will not work.

Taking a few days off running to rest it generally doesn’t work either.

Unfortunately ITB pain has the potential to be a long term problem if you don’t get on the front foot and take action at the first sign of a problem.

Of course, it should go without saying that taking these actions on a weekly basis even BEFORE the first sign of a problem is the best plan of attack!

Now you’ve probably read some or all of this advice and are now thinking to yourself “yeah, I know all that”. But here’s why you’ve heard it before – IT WORKS! So get to work

So enough with the talking. It’s your turn.

Pick one of these 5 steps. Implement it TODAY and then leave a comment below and share which one you chose and why.

And if you enjoyed this article, I’d love it if you would use one of the buttons below to share it with your friends

Thanks for reading!

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ITBs problems and tight hamstrings (we’ll deal with ITBs again later this month).

Unfortunately there is no magic pill for either. Sorry

That distinctive tightness in the back of your upper leg has plagued almost every runner or cyclist at one time or another.

Sometimes it’s a general sense of tightness and other times – and in my case – it was a localised and distinct niggle that eventually became a tear.

Sitting, bending over, walking up stairs or running for the bus all remind you of the problem.

And they can take a long freaking time to heal, putting you out of action for weeks or months on end.

The temptation of course is to stretch. It feels tight after all. Stretching them feels good.

But it’s important to realise that just because your hamstrings feel tight doesn’t mean they need stretching.

In fact, stretching can often make it worse (not better) as I found out.

Why stretching your hamstrings can make your injury worse

Always keep in mind that discomfort/pain/injury is only a symptom of the problem but is not always the source of it.

There are many reasons why your hamstrings can feel tight. And my role here is not to diagnose yours.

But there’s one cause of tight hamstrings that I see in the majority of runners and cyclists I’ve worked with –

Your quads are too tight.

Yes, that’s right. Your quads (thighs) are too tight which is causing the hamstring problem.

But how do I know if my quads are too tight?

This is the basic framework that I think about when my clients mention hamstring pain ~

1/. How is their hamstring flexibility?

To test this, I get my clients to do a simple single leg hamstring flexibility test.

Notice the difference one leg to the other

Here, I’m looking primarily for symmetry. Do they have the same approximate flexibility in both legs? How much flexibility they have – how high they can lift a leg – is a factor but my primary concern is whether they are symmetrical. If not, there is an imbalance needs to be rectified.

2/. If your hamstrings aren’t symmetrical, then stretch the tighter one more than your other leg.

That might seem obvious. But I’ve lost count of the number of times I’ve watched a client who is well aware of an imbalance on purposefully stretch their stronger side as long as they do their weaker side.

3/. Regardless of whether your hamstrings are imbalanced, stretch & roll your quads!

Here’s why.

Imagine your hips are a flat circular disc. Your quads (thighs) attach at the front of the disc and your hamstrings at the back.

If your quads are tight, they pull down on the front of the disc (your hips).

As the front of the disc is pulled down, the back of the disc (and your hamstrings) are pulled up or are raised higher, lengthening them and giving you the sensation they are tight.

So the reason they feel tight is often because they are already overstretched. And as I’m sure you can imagine, the last thing they need or want is to be stretched further!

This is why for many people stretching your tight hamstrings rarely reduces the sensation of tightness.

This is really common in triathletes, cyclists and runners who tend to be ‘quad-dominant’ (so you use your quads more than you use the back of your legs).

So stretch & foam rolls your quads (thighs) instead.

Try it for yourself; you’ll probably also find that if one hamstring is tighter, the same quad (thigh) is likely to be the tighter of the two. Think back to the disc; as one side is pulled down, the other side is pulled up.

So releasing the pressure on your quads will automatically take pressure off your hamstrings without you having to do anything specifically for your hamstrings.

Of course there are some people with postural issues who shouldn’t adopt this tack. Which is why it’s important to have your body assessed by a physio or coach with experience in this.

4/. Strengthen your hamstrings.

Yes, those muscles in the back of your legs. Just because you can’t see them doesn’t mean they aren’t crucial to your sport.

Most of us – myself included – who are “quad dominant” are stronger + tighter in our quads (thighs) and weaker in your hamstrings and glutes (butt). So strengthening this region is vital if you are to sort out your imbalances. Here are two hamstring exercises to help you do that.

There are a number of other factors and things you can work on to address hamstring issues but this is a perfect place for you to start.

In the comments below, I’d love to hear from you.

1/. Have you been plagued by hamstring problems before?

2/. Which of these steps are you going to commit to doing today? When you do, make sure you come back and report your findings with us!

Thanks for reading

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Stop the rollercoaster. I want to get off!

Being a sporting ‘weekend warrior’ is like being on a roller coaster isn’t it?

You get fit.

Feel great about yourself, the changes you see in your body and the speed you’re developing. You’re on a high.

And then it happens.

The drop. The fall. The injury you didn’t see coming (or maybe in hindsight you did) making you feel like the rug has been pulled out from under you.

You feel annoyed, pissed, angry, frustrated.

You wonder whether in fact that you are meant to do the sport you love and what you did wrong to deserve it this new disappointment.

I’ve been there. We all have.

And after looking back on my journey and working with many triathletes and runners, I’ve come to realise there are 2 fundamental mistakes many people make without realising it. But these things can really jeopardise your training and put you on Injury Express!

1/.           Some people should NOT stretch their hamstrings 

This point could also be titled ‘Understanding Your Body’ but that would be dull!

Like the Grand Canyon or Uluru have been shaped by thousands of years of wind, rain and sun, your body has been shaped by the weather.

In your case, it’s been shaped by your bio-mechanics at birth and your lifestyle, work, play, injuries and illnesses ever since.

One of the biggest mistakes I see new triathletes and runners make (and some experienced ones too) is not recognising the way these factors have “weathered” or changed your body.

And then not taking these changes when structuring your training.

Because without recognising your particular issues, you might be doing things which make your next injury more likely and waste your (valuable and precious) time in the process.

Let me give an example.

Your hamstrings feel tight.

It feels good when you bend over to (try to) touch your toes. You feel a good stretch in your hamstrings and back.

But for some people, your hamstrings don’t need stretching. Even though they feel tight.

Yep, it’s true.

Even though they feel tight, your hamstrings may not need stretching.

But do they? Do you know?

That’s my point.

It’s why the ‘one size fits all’ approach to training rarely (if ever) works. It’s why understanding your body is the first step to getting off the next track to your next injury.

It’s awesome that you recognise stretching and including strength & conditioning in your program is important.

But if you don’t understand exactly why you are doing certain things or whether in fact your body needs it, you’re wasting your time, increasing your risk of injury and possibly making your existing injuries worse.

Just because stretching your back and hamstrings feels good doesn’t mean it’s good for you.

Now if I’m completely honest, this is something I’ve dropped the ball on for some of my clients this year (sorry!).

Because this is so important to me, I’m now including in all my triathlon training programs (at no additional charge) an assessment + a short program of stretches, foam rolling activities and strength exercises designed for my clients based on their body’s specific needs. [Existing peeps, I’ll be in contact to organise it. Non-peeps, if you are interested in getting one too,  just yell ]

2/.          Don’t ride your bike with the brake pads rubbing

The alternate sub-title; being fit won’t fix your weaknesses.

Playing sport without a body that functions properly is like driving a car with the handbrake on.

I know; I’ve done both over the years  

Much of what you read about training for sports like triathlon or trail running talks about doing just that.

Now it’s a good idea in theory and yes it’s important.

But it doesn’t fix the way your life has literally shaped and remodeled your body. And I’m not just talking about excessive ice cream consumption!

The way you’ve walked, stood, sat, laid down and basically lived for 24 hours a day for the last 20, 30 or even 40+ years creates tightness and weaknesses that no amount of swim / bike / run or trail running is going to fix.

You don’t have a even ‘base’. We’ve all got places we are strong and other places we’re weak. Spots that are tight. Others that are too flexible.

Put a 2 story building on top of an unstable foundation and you’re screwed.

But don’t despair.

In the next few posts, I’ll give you some tips to help you understand your body and the weakness and tightness your lifestyle has created as well as easy things you can do to fix them.

And why you probably shouldn’t be stretching your hamstrings

I feel like delivering one myself today (sorry Mum!).

This one is heading in the direction of some in the fitness industry and those want-to-be ‘know it alls’ who pretend to have some knowledge but actually have zero qualifications.

Why am I slapping?

Earlier this morning, I had the overwhelming urge to throw something at my laptop.

Again.

This sensation often follows me opening Facebook to see yet another image with a phrase along the lines of:

Weight loss is simple. Calories out > calories in.

Are you freaking kidding me?

Why does this annoy me so?  Good question.

Firstly, it’s an overly simplified description of something that is a much more complicated process.

And secondly, having discussed this issue with a few people lately, it can make people who follow your “calories in, calories out” rule feel like crap when they don’t lose weight!

Now, I’ll be the first admit that calories out > calories in is a very important part of the process. And that many people (myself included) put far more food in their mouth than they need.

And I completely agree that a person’s hormones should never be used as a justification for the daily consumption of calorie laden foods in a lifestyle severely lacking in movement and exercise.

But the fact remains that hormones play a huge role in the weight loss process. Especially for women (like me) in the 30s, 40s and beyond. And for men too. Hello middle aged spread

Hormones change as you age and so a person’s ability to lose weight changes too.

For women, less oestrogen = less fat burning abilities.

The weight just doesn’t shift as easily as it did in our 20s and early 30s.

Throw in the fact that stress – whether in the form of mortgage repayments, a fight with the spouse, kids running amuck, stressful time with the boss or too much long, slow training – has an impact too.

So even if calories out > calories in, the weight still might not shift as easily as you suggest it will.

Saying that weight loss = calories in < calories out is like saying 1 + 1 = 3
without recognising that the missing element plays a crucial role in the equation.

So why, dear fitness industry and other non-qualified ‘know-it-alls’, why don’t you recognise that sprouting this simplistic and generalised theory makes people who obey your “rule” feel bad about themselves?

To feel like a failure when they obey your “rule” but the weight doesn’t shift as easily as you make it sound like it will?

Is it really your intention to make people feel like crap?

One might think that an underlying motive of some is to (deliberately) make people feel like crap so they buy more of your products and programs.

But I’m not *that* cynical…

Sure, present the weight loss ‘equation’. But remember you are supposed to be acting in service of others. To do that, present the information in a realistic and open way. Don’t just share the part of the equation that gets you the most shares or likes on Facebook. And don’t make it sound so simple because for many people it isn’t.

[/rant]

We’ll resume normal transmissions next week

Welcome to our 1st ever annual wrap up of the most popular posts here this year.

Whether you are new to the Sparta community or a regular visitor, a triathlete, runner, cyclist or someone just interested in general health and fitness, I’m sure you’ll find something here to enjoy.

So let’s get started. I’ve listed them in reverse order so you’ll have to scroll all the way to the bottom of the page to find out what the #1 hit was.

Ready, set, go!

#12. 3 Simple Ways to Produce More Power (& Avoid Those Dreaded Triathlon Injuries)

Many passionate triathletes like you strive to produce more power & avoid injuries.

But these are things we often struggle to do most (if not all) of the time.

So I thought I would show you 3 simple ways to do just that. More >>

#11. Our interview with the 2004 IAAF World Cross Country Champion, Benita Willis

A 4 time Olympian. 

She is the 2004 IAAF World Cross Country Championship (and the last non-African to achieve this feat).

Benita Willis is one of Australia’s greatest ever middle distance runners.

Read our interview with her to found more about this remarkable woman. More >>

#10. The Art of Achieving EPIC Results

There are times in your life when you have to step up & do things.

Things you know you should do.

Things you don’t want to do. Or can’t be bothered doing.

Things that will make a significance difference to the outcome. More >>

#9. 4 Reasons You Should Use a GRID Instead of a Foam Roller

Ever since this website started 18 months ago, I’ve constantly talked about the importance of looking after your body through stretching, self-massage and self-myofascial release (SMR for short) in order to maximise your recovery and your body’s ability to deal with your training load.

But a while ago, I got my hot little hands on a GRID, one of the great trigger point tools from TP Performance Therapy. More >>

#8. On Dying, Riding and Conquering Cancer

Her name was Mavis.

Mave to some.

Nan to me.

She was an incredible woman.

She loved a scotch and a laugh. She was always open, honest and forthright in her views. An incredibly warm but firm woman. More >>

#7. Five Unexpected Highlights of the 2012 Tour de France

A (dull) race for yellow.

Perhaps it is because the yellow jersey left France on the shoulders of a Brit. But I confess that the race for the yellow jersey was, in my view, the most dull in recent years.

Wiggins got hold of the jersey in the 7th stage and arrived in Paris still with it on his shoulders some 15 days later.

Thankfully there was some interesting characters and events to spice up this year’s race. Here is my pick ~ More >>

#6. Our interview with the 2012 Ironman World Champ and 70.3 World Champion, Leanda Cave

What an incredible year this woman has had since we interviewed her back in March.

Leanda Cave is a great example of what persistence & determination can achieve.

Having competed as a professional triathlete since 1994, Leanda’s only scored her first Ironman win at Arizona in 2011.

But it has been 2012 that has sealed her place in the record books following her win at the Ironman 70.3 World Championship in September and the Ironman World Championship in Kona in October. More >>

#5. A Love Story: The First Time I Fell

Even all these years later, I still remember the moment as if it were yesterday.

The morning sun had only just cleared the horizon.

The early spring air was still cool on my nose & lips. Dew formed droplets on the surrounding trees and reflected the sun’s rays.

I still remember how I felt. More >>

#4. 8 Things Your Body Wants You To Know

I’m sorry.

I have been talking about you behind your back.

Were your ears burning? I know it’s rude but, well, you know, it had to be done. Truly.

So who was this discussion with?

Well, here’s the thing. I was talking about you – with your body.

Your body isn’t too happy about a few things. It has been trying to get your attention.  More >>

#3. Our interview with XTERRA World Champion, Cancer Survivor & Mother of Twins, Jamie Whitmore

The word “inspiring” gets thrown around far too easily these days.

But there is no other way to describe Jamie Whitmore.

The winner of an XTERRA World Championship & 5 XTERRA National Championships, life was looking great for Jamie Whitmore until the World Championship race in Maui, Hawaii in October 2007 when she started to experience cramping in left leg during the race & sciatic pain in her left leg that night. More >>

#2. The Secret Why Some Triathletes Never Get Injured

Craig Alexander does it.

Chrissie Wellington and Chris McCormack do it too.

In fact, ‘Crowie’ credits it as the reason he hasn’t been injured in the last 6 years since he started doing it.

Given that Crowie, Chrissie & Macca have 9 Ironman World Championship titles between them, I think it’s safe to say that they are on the right track. More >>

And the most popular post in 2012 was…..drum roll please…..

#1. How to Fail: Lessons from Macca’s Campaign for an Olympic Spot

Chris McCormack (aka Macca) is one of the greatest triathletes of all time. He has dominated triathlon across all distances at various points during his illustrious career. Except for the Olympic Games.

Then some 2 years ago, at the ‘tender’ age of 38, he put his hand up & expressed his intention to earn a spot on the team for the London Olympic Games.

It would have been a fairytale ending to Macca’s illustrious career had he secured a spot on the team. But last Friday, on Twitter he announced – with grace & dignity – that he didn’t get the spot.

The fairytale was over. He failed.

Failure, of course, means different things to different people. But many age group athletes can learn from the way he handled himself during the whole process. More >>

So it’s your turn. Which post did you enjoy the most?

Pop it into the comments below. I’d love to know!

But then I came across this story and was reminded why I love this sport.

Rising From The Ashes

Rwanda, 1994.

A time of blood shed in Rwanda as genocide swept the country and men, women and children were slaughtered.

It is estimated that over 800,000 were killed over the course of just 3 months.

(To put that into context, that’s close to 1/4 of the population of Sydney!)

Fast forward 11 years to 2005 and former pro cyclist Jock Boyer first visits, then moves to, Rwanda.

And soon Team Rwanda, the country’s first professional cycling team, is born together with Project Rwanda, a group dedicated to the economic re-development of Rwanda through incentives based on the bicycle.

The website describes the journey and issues faced better than I ever could:

Team Rwanda started out as a cycling organization however they quickly learned they had to care for the greater needs of each athlete. Many of the riders could not read or write, lived in homes without water, electricity, were malnourished, and had never received health care, or even knew what a dentist was. But there was still a greater issue, the issues of the heart. These riders were all recovering from the traumatic psychological effects of the 1994 genocide. Team Rwanda had to look deeper.

Team Rwanda has not solved all of these problems but it is making a difference. Riders are provided a modest salary to help provide for themselves and their families, equivalent to three times the national average income. Riders are given English lessons and taught how to read and write. Health Care is provided for the ongoing issues of malaria and water born diseases. When funds are available, the riders are given regular health checks and dental care. The riders are given the responsibility of being ambassadors for their country to the World.

While the team has taken care of the physical and mental issues it has provided something greater… hope. Rwanda is a country recovering from one of the World’s most devastating genocides and they have longed for heroes. The riders of Team Rwanda have become more then just a cycling team, they have become ambassadors of hope and men to look up to. They have given the country a vision of something greater then themselves and a renewed sense of purpose.

The story of Team Rwanda is the subject of a feature length documentary called Rising From The Ashes. Take 2 minutes to watch the trailer for it; you won’t regret it! 

Rising From Ashes from T.C. Johnstone on Vimeo.

If you’d like to, there are many way you can help. Donations can be made here and you can put your hand up to volunteer here. You can even buy the funky Team Rwanda cycling kit here on the website

If you get the chance to see the doco, I’d encourage you to do so. I’ve put my hand up to host a screening of it in my local area and will hopefully post some details soon.

This is one of them

Ever since this website started 18 months ago, I’ve constantly talked about the importance of looking after your body through stretching, self-massage and self-myofascial release (SMR for short) in order to maximise your recovery and your body’s ability to deal with your training load.

In all of those posts, I’ve talked about (and personally used) a foam roller to treat and look after my own body as well as my clients.

But a while ago, I got my hot little hands on a GRID, one of the great trigger point tools from TP Performance Therapy.

And what, I hear you say, is a GRID?

A GRID, quite simply, is a high tech and (to quote the website) “revolutionary” foam roller.

So why is a GRID different from a foam roller?

According to the supplier’s website, it’s different for 2 (primary) reasons ~

1/.  unlike a traditional foam roller, the surface varies in density meaning you can easily adjust the intensity you need by changing which part of it you use depending on how sore or tight you are.

2/.  because the surface isn’t flat like a traditional foam roller, it allows for blood and oxygen to channel through the muscle helping to create change in the tissue.

I talked about the importance of treating your trigger points in this earlier post.

Basically, trigger points are the sore or tight spots in your body and indicate places where tension or stress is being stored by the tissues in your body.

These trigger points limit how much the tissue can stretch, contract and move – in effect, they restrict proper movement of your muscles and joints.

They reduce how much power you can produce and make you more inefficient (ie, slower).

This can ultimately lead to discomfort and pain, create changes in your posture, movement patterns and even injury.

But by using a foam roller, you can release those trigger points, decreasing the pain and discomfort associated with them and restoring proper and free movement of the tissue.

4 reasons you need a GRID

Now I could also quote from the website or the information booklet that comes with the GRID as to why they think you should use it. But here are my own thoughts and experiences.

I love this product for 3 main reasons -

1/.  It’s sturdy.

This thing isn’t going to bend, break down, deteriorate or get damaged any time soon. Mine gets used on a daily basis, not only by me but by some clients. And it often gets thrown in the car, with heavy training equipment dumped on top of it, so I’m inflicting harsh treatment on it and it’s shown zero signs of wear (unlike my traditional foam rollers which are starting to come apart).

If I can torture it in a commercial setting, you’ll get years of use out of it.

2/. The undulating surface.

I can’t comment on the claim about increased blood and oxygen flow as I haven’t read the research. But the reason I like the surface is that it makes its easier to control the intensity of the pressure you apply. And those nobbley bits on it means it feels like a massage – damn good!

A foam roller on the other hand has a flat surface so you get a constant level or amount of pressure.

3/. It’s great for core exercises.

I use a foam roller for some core exercises but there are some which I haven’t been able to do with a traditional foam roller as it isn’t sturdy enough. But the GRID is perfect for it so its got multiple uses.

4/. It’s compact.

It’s small enough to get thrown in the car when you are travelling to a race or heading off on a holiday without taking up a lot of room in the car.

Now at $70, it is twice the cost of a traditional foam roller. But I wouldn’t promote something if I didn’t truly believe in it. And I believe in this product; the (high) quality of the product and the number of ways you can use it make it well worth the investment.

How to use it?

You can use the GRID in the exact same way as you would use a foam roller.

The GRID comes with a handy information booklet showing 12 ways you can use it to treat your body. There is also more information and uses for it to be found on the TP website.

And of course, this post here at Sparta.

You can find out more about the GRID or buy one here (aff).

If you are contemplating buying a GRID but still have some questions, don’t hesitate to drop me an email at jen@sparta-pt.com. I’d be happy to answer your questions and help you out in any way I can.

Want to win one?

I have one (1) of the original GRID foam rollers (valued at $70) to give away for free in SPARTA’s 1st competition (yay!)

To enter the draw in the comments below this post, answer this question in 25 words or less:

I need a GRID because it will help me ____________________________.

The most creative answer wins!

The fine print: Australian entrants only (sorry). 1 entry per person. Only answers included in the comments on this post are eligible. The judge’s decision (ie, mine!) is final and no correspondence will be entered into. And no, its not transferrable or redeemable for cash.

Entries close 9pm AEST on Friday, 19 October 2012 and the winner will be announced here on 21 October 2012.

Edit: the competition is now closed and I’m delighted to announce that Jennie Wills is the winner of the GRID foam roller. Jennie, I’ll be in touch to arrange delivery. Thanks to everyone for taking the time to enter!

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But Barbara Hughes’ recent result calls for it.

‘Barb’ is a 38 year old, mother of 3 who took up triathlons only 3 years ago.

A State level swimmer as a child, she gave it up in her teenage years and only returned to it over 20 years later after a serious back injury, which saw her gain 30 kilograms due to medication and forced inactivity, required her to make the tough decision to give up her nursing career (which weight she has since lost).

Everyone who knows Barb is well aware that she is a bundle of light and energy.

She has been a valued member of the Sparta family since she started coming to our Thursday night group training session on a regular basis about 15 months ago.

The problem

 Earlier this year, Barb discovered a lump in her abdomen which was soon diagnosed as a hernia.

Given that she had entered Ironman Australia in May next year (which will be her 1st Ironman), Barb made the decision to have the surgery sooner rather than later.

April wasn’t an option for surgery as Barb was due to participate in a 6 day, nearly 1000km ride from Sydney to Melbourne as a fundraiser for the charity she helped to create (the Cycling Cerebellums).

That meant the next available opportunity for surgery was May, leaving her only 13 weeks from surgery to recover and then train for the Yeppoon 70.3 race.

Barb unfortunately DNF’d the same race last year after being pulled from the water in the swim leg due to sea sickness so finishing this year’s race was particularly important to her ~

Our mission

Shortly before her surgery in May, Barb asked for my help to get back to full strength (or to near to it as is possible in the circumstances) so that she could race – and finish – the Ironman 70.3 within the 7 hour 30min cut-off.

So what did we do?

First, listen to her medical advice of course!

No exercise for the 1^st week and then gentle walking only for another 2 weeks until her doctor’s appointment 3 weeks after surgery.

3 weeks after surgery (and with only 10 weeks until race day), Barb got the ok from the doctor to resume easy body weight only exercises as well as core exercises (but no abdominal crunches or sit-ups) for another 3 weeks. So during this 3 week period, we started Barb with:

• some basic core activation drills.With her history of back troubles, a strong core is particularly important for Barb.These simple drills were designed to get her activating her (underlying) core again which was essential before we commenced any exercises which engaged her superficial abdominal (6 pack) muscles (which had been cut during surgery).
• mobilisers for her upper back, shoulders and hips all of which had become tighter and more restricted due to a lack of activity in the months since her big ride and especially after surgery.

Closer to the 6 week mark post-surgery, we slowly introduced some simple bodyweight exercises (push-ups, squats, single leg balance drills and others) designed to work on her hip stability and strength, essential for running strongly and without injury.

6 weeks after surgery – and with only 7 weeks until race day – Barb got the all-clear to resume exercise. So we immediately started a weekly training schedule of:

• 2 x short (15-20 min) strength and conditioning circuits each week including a mixture of 3-dimensional pure strength exercises specifically chosen to ensure that we engaged as much of her system as possible;
• 1 session of additional core exercises which increased in duration, intensity and difficulty as the weeks progressed; and
• 1 x 60 minute personal training session each week where we focused on the key elements – building leg and arm strength, overall fitness and (of course) core strength.

Barb also returned to our weekly group training session at this point.

As for her swim / bike / run training, Barb will be the first to admit that it was rather limited.

She has a great ‘engine’, having been a competitive swimmer as a child and having recently completed the charity ride.  But her longest ride between April and race day in August was (only) 50kms and her longest run between the surgery and 70.3 race was a 10km fun run in Sydney.

Recognising that someone’s mental and emotional state is as important (if not more so) than their physical one, we set and achieved small wins and improvements on a weekly basis, discussed her expectations on race day and planned a run/walk strategy, helping to keep her positive, confident and moving forward towards her goals.

It is a tribute to her that despite her lack of swim and run training this year, she remained confident, positive and hopeful throughout the whole journey. At no moment did any doubts as to whether she’d be able to finish the race (appear to) sneak in.

And the result?

See for yourself.

The smile says it all.

While she isn’t quite back to full fitness, she is now back to full pre-surgery strength – so mission accomplished!

Lessons learned

For me, it was a reminder of the power that an (appropriate) strength and conditioning program can have for an endurance athlete (not that I really needed reminding!)

Barb’s longest training session was a 90 minute ride yet she had the physical and mental strength to complete and event that was 4 times longer.

It’s not just about hours spent on the bike, weekly running mileage or the number of squats and crunches you can do.

It’s choosing exercises, intensity and structure with your specific issues and end goal in mind. And doing so in a way that produces a physically, mentally and emotionally strong athlete.

Far too often I see people working with coaches and trainers who simply wear them down into the ground and call it ‘character building’.

It was also a reminder of the power of belief.

Confidence is a crucial ingredient in success in all aspects of life. Being physically strong means nothing if a person is too exhausted or their head isn’t in the right place on race day. This ‘mindset of success’ is perfectly described by Prof Tim Noakes in his recent TEDtalk .

I asked Barb what lessons she learnt through this process. In her own words -

Firstly I would just like to say a HUGE thank you to Jen. Without your constant  positivity, encouragement and friendship I truly believe I would have struggled. You really got into my and helped me believe in myself and my ability. Thank you.

Secondly, I always knew I had a dodgy core – years of ignoring it had really paid its price. What I have found with your program and classes is that I didn’t need the constant smashing of my abs to get a strong core. I needed those gentle focused and precise ones to help target the root of all my back issues. And whilst I’m still not great I am a whole heap better than I was.  As I sit and write this I am trying to actively engage my core – something I now know and have a new found respect for.

Thirdly, I am so looking forward to my IM journey with Sparta. I am going to be fit and ready. Mentally amd physically. Bring it on.

Bring it on indeed

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If it’s good enough for 5 time World Champion Craig Alexander, then it’s good enough for me.

A Retül bike fit that is.

When the opportunity came up to have a bike fit using the same system as multiple World triathlon and cycling champions, I jumped at the chance.

Some of the first words that Daniel Bain of OneBody Health + Fitness said to me when we spoke about the Retül bike fit experience were  “don’t moisturise”.

Ohhhkkk…

So let’s start with the basics.

Why is a good bike fit important?

The Retül website answers this question pretty well  ~

…a proper bike fit is one of the single most important factors for optimal performance and efficiency, injury prevention, and comfort on the bike. A proper bike fit will not only provide a rider with the most economic means of expending energy, but will also prevent pain that is common in the knee, hip, and lower back, particularly with riders who are trying to adapt their bodies to the bike they already have purchased.

Personally I’m not sure I’d agree that it is the “single most important” factor in optimal performance and efficiency but it’s certainly high on the list.

What makes a Retül bike fit different?

The Retül website goes into considerable detail about the process and why (and how) it is different from other bike fitters but to steal a brief snippet from the site:

Retül allows the fitter to see data that he or she could not see with a standard fitting system, giving the fitter necessary information to best serve the client and provide the most accurate fit information possible.  The fitter still has to understand the core aspects of anatomy and cycling to truly maximize the capabilities of Retül. The Retül system can be used alongside any sizing or measuring system, as well as video analysis.  However, data from the Retül system:

•  provides measurement accuracy and repeatability, rather than using measurements subject to inaccuracy and human error.
• views the rider in three dimensions rather than two, giving the fitter a broader snapshot of the rider’s biomechanics on the bike.
• allows the fitter to analyse a data set of averaged pedal strokes from the rider, rather than relying on a single frame of video.
•  calculates data reports within a matter of seconds, eliminating manual post-processing, and reports can be archived for future reference.

Based on my observations and experiences, the Retül bike fit method is driven by data meaning it is measurable, repeatable and the process allows standardisation, which it seems to me is difficult to achieve in a bike fit done using 2D video analysis or an ‘eyeballing’ the bike and rider.

So as someone who loves details and data, it’s a fascinating process – but then again, I can be a nerd like that

The system also means that the bike can be fitted to suit you, not just to the latest trend which Dan says, in his experience, is the biggest mistake that triathletes make when it comes to their bike fit.

The latest aerodynamic position used by a professional cyclists is never going to suit a triathlete who has to get off the bike and run.

My Retül experience

So I didn’t moisturise and took my beautiful BMC road bike off to Dan’s studio near Sydney.

I’ve known Dan for a couple of years now. He’s a great triathlon coach who coaches some of my friends and 2 years ago, I went on a 5 day interstate training camp with his training group (which I loved).  Dan’s been using the Retül bike fit since 2011 and often works with triathletes on their time trial position as well as cyclists who want to get the best out of their bike.

So knowing Dan. I was expecting the high level of professionalism with which he operates his business (which, of course, I received).

But I wasn’t expecting wholesale changes to my set-up.

Dan had asked me what my expectations were.

And I told him that I honestly wasn’t expecting major changes to my fit; perhaps the odd tweak here or there as my bike had been set up by a man I (and Dan) admire and who has been in the game a long time.

But I know from my life as a lawyer and personal trainer that we all have different theories, philosophies, education and experiences that we hang our hat on.

So I arrived at Dan’s studio unmoisturised (which I can tell you isn’t pretty during winter) and with an open mind.

After a tour of Dan’s fab new studio (I have studio envy at the moment!), I completed the obligatory paperwork and then Dan carried out some basic physical assessments to test my flexibility and mobility in various parts of my lower body. Dan very quickly identified a long standing issue I have my left hip which has kept me from running very much in recent years.

From there, I climbed onto my bike where Dan attached sensors in various (unmoisturised) places and then I started peddling.

By using a power meter, Dan was able to control and standardise the power output I was riding at. This allowed him to record the power output at what felt like 60%, 70% and then 80% perceived effort for me.

At this point with the press of a button, data began to appear on the screen – precise measurements (to the millimetre) from each sensor at each of the 3 power output levels. It looked cool but none of it really meant much to me!

Of course, like any good system the interpretation of the data is the secret to its success.

So after crunching the numbers and drawing on his experience and observations, Dan came to a few conclusions ~

• My seat position was too low
• My cleat position was too narrow
• My arms were too outstretched (this has been a complaint of mine on every bike I’ve ever owned which I’ve always put down to the fact that I have very long legs yet a very short torso)
• My knees track outwards (slightly).

Let the tweaking commence

I won’t bore you with all the details.

Suffice to say that we went through two rounds of changes. The 1^st round included moving my cleats slightly wider on my cycling shoes to account for the fact that I have wide(r) hips (Dan said this was a common problem for women given the width of our pelvis).

My saddle was changed and the saddle height was raised by 1.5 cms.

It was then back on the bike to assess the changes made, both via the data transmitted from the sensors as well as my own feedback.

A 2^nd round of changes were then made and I got back on the bike for the final time with ~

• wider cleats
• a (different) saddle that was 2.5 cms higher than the original one
• the saddle position brought forward and
• a shorter stem.

Now all of that probably means nothing to you but this is what surprised me most about the changes – my perceived effort level dropped!

While I was riding in my (final) bike position, Dan asked me what my perceived effort was.

I answered “65, maybe 70%”.

Dan then told me, much to my surprise, that I was actually riding at the power output which previously felt like 80% to me.

That’s a 10% reduction in my perceived effort level in just a few tweaks to my bike!

So here are the photos of my position before and after bike fit. Looking at the pictures, the post bike fit even looks far more comfortable – not to mention the fact I look like I’ve lost 5kg. Yay!

Before

 After!
Looking lighter & faster

The process normally takes 2-2.5 hours though my visit took longer because of a false fire alarm that just wouldn’t quit and my incessant questions

I can’t promise that you’ll look like you’ve lost 5kg too after your Retül bike fit with Dan, but I can promise that you’ll be a more efficient (and therefore better and faster) cyclist as a result!

To find out how you can benefit from your own Retül bike fit, contact Daniel Bain at OneBody Health and Fitness http://www.onebody.net.au/Retül_bike_fitting

Until now.

I’m often asked about how I run Sparta, where my client’s come from and how I market the business.

And I’m the first to admit that my marketing skills are (shall we say) a “work in progress”.

So when the opportunity arose to have Danny Iny, a renowned author, writer and entrepreneur, conduct a “naked marketing” audit of Sparta, I jumped at the chance.

This is a big step outside my comfort zone for a number of reasons.

It’s scary to let someone I respect and admire see Sparta’s ‘inner workings’ for fear that my shortcomings (real or imagined) are revealed.

It’s also scary to know let you see the results of that discussion.

But it’s always been my challenge to my clients to do the things which scare them. So it’s my turn to ‘walk the talk’

In this 26 minute conversation, we discuss how Sparta attracts its clients and what Danny thinks is the best way for me to grow the business further.

Whether you are interested in Sparta’s “inner workings” or are looking for ways to improve your business or organisation, I know you’ll get a great deal out of this conversation. I know I did!

So grab a cup of tea or coffee and make yourself comfortable ~

You can find Danny at Firepole Marketing or click here to grab your free copy of Danny’s “Naked Marketing Manifesto” here.

I’d like to thank Danny for his time and for the opportunity to talk about Sparta!

Did you enjoy this article?

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The greatest annual sporting event, the Tour de France, is now done and dusted for another year.

As the descendant of convicts shipped to Australia on the First Fleet by the Brits, it pains me to see Bradley Wiggins crowned as the 2012 champion and Cadel Evans relegated to 8th position, some 16 minutes behind.

Having said that, all credit to Wiggins. He dominated the race perhaps more than any other cyclist in recent years (Armstrong included).

The (dull) race for yellow

Perhaps it’s just me.

Perhaps it is because the yellow jersey left France on the shoulders of a Brit. But I confess that the race for the yellow jersey was, in my view, the most dull in recent years.

Wiggins got hold of the jersey in the 7th stage and arrived in Paris still with it on his shoulders some 15 days later.

Thankfully there was some interesting characters and events to spice up this year’s race. Here is my pick ~

1/. That the winner was the 2nd best climber on his team

I’ll have to consult more experienced Tour-viewers than I.

But is this the 1st time the winner of the Tour de France was not the strongest climber in his team?

I was very impressed by Chris Froome’s performance this year.

He not only managed to stick with his ‘leader’ in the mountains, but showed signs of being able to drop Wiggins – more than once – in the mountain stages towards the end of the race.

2/. The thumb tacks

Every year there is some external factor (other than the weather) which influences the race.

The inevitable dog that strays onto the course or (last year) the media car which struck a group of riders.

But this year, the humble thumb tack become a key player when some @#$$%^& (insert your own word) spread them on the road near the summit of the climb in stage 14.

The climb was entertaining and engaging in its own right. No wider than a single lane road, the peloton picked up the pace ahead of the climb as they jockeyed for position (knowing that they would have difficulty passing once on the climb).

Then to see Cadel have to stop and wait for a tyre at the top of the climb as the other general classification contenders took off on the descent was nerve wracking. And then Cadel stopped a second time. And then a third time (which was combined with the comical footage of the BMC Team Manager slipping in the gutter beside the road).

Wiggins and other the leaders are to be applauded for neutralising the stage (except for Pierre Rolland who claimed he didn’t know what had happened and instead went on the attack…)

3/. Jens Voight – the Chuck Norris of cycling

The oldest man in the Tour, 40 year old Jens Voight, didn’t just sit at the back of the pack and take a relaxed tour of France. He was often spotted at the front of the pack, or in the break away, pushing the pace.

As if that wasn’t enough Jens’ tweets made for entertaining reading ~

Ok that officially a very hard day, gotta admit. More than once i yelled at my legs” shut up legs” believe on that on.

— Jens Voigt (@thejensie) July 11, 2012

I just realised today that beyond pain there is a whole new universe of more pain….

— Jens Voigt (@thejensie) July 16, 2012

Pretty sure the Queen is not following me on twitter but if she does- please give Bradley a knighthood. He was legendary this 3weeks.

— Jens Voigt (@thejensie) July 21, 2012

4/. The new wave – Peter Sagan 

22 years old.

His first Tour de France.

3 stage wins.

Sagan with his engaging finish line celebrations brought life, colour and excitement to an otherwise dull tour.

Did you see his wheelie – without hands – up la Planche des belles filles?

And, if that isn’t enough, the dude had a bell on his bike.

Enough said.

5/. Wiggins and the ‘c’ word

I’m still not sure how I feel about this.

Part of me admires his utter disregard for the norms of society and what is considered acceptable language and behaviour (that’s just my inner black sheep coming out to play).

But part of me can’t help but feel that in some way, his comments – which you can read about here – in some way show disrespect to the event and the jersey.

Either way, it certainly gave the media to talk about.

So…

I’d love to know what you think. Scroll down and type in the comments below, your answer to this question ~

What was your biggest highlight (unexpected or otherwise) in the Tour? 

The best way to improve at something – anything – is to do it consistently.

(‘Tell me something I don’t know’ I hear you say!)

But being able to train consistently requires a body that doesn’t breakdown; that doesn’t get all the aches, pains, injuries and niggles that restrict how hard you can train – or worse, how often you can train. Missing training sessions due to injury is not fun!

But missing training sessions (or doing sessions at a less-than-ideal intensity) is one of the biggest reasons for a lack of consistency in training – and  improvement in your performance.

Think back to the last few months. How many times have you missed a session or weren’t able to push as hard as you would have liked because of a niggle, ache or pain in your body?

So the key to improving your cycling is NOT to ride more.

The key simply is to stay injury free.

Of course, that’s much easier said than done.

What are your weaknesses? 

“Overuse injury” is a phrase that gets thrown around far too easily.

It implies that the injured body part was used too much.

What a load of cr*p.

Most injuries are not the result of “overuse”. 

Just because your body isn’t able to handle the training load you try to force onto it doesn’t make it an overuse injury; it’s because of a weakness.

ITB injuries are caused by weak hip muscles &/or weak adductors (inner thighs).

Lower back pain is generally caused by a weak core.

Achilles injuries are caused by a weak tendon and tight calf muscles.

Of course, no-one likes to admit their weaknesses (least of all me!). But doing so is crucial if you are going to (truly) understand your body and improve as a cyclist and athlete (not to mention, as a human being).

So the key to being able to train consistently is to work on your weaknesses (of course while maintaining your strengths).

For many triathletes and cyclists, the most common weaknesses are:

• a weak core which results in lower back pain during your long rides
• tight hip flexors and quads (thighs) which leave you feeling, and walking, like a crippled old man after a ride
• tight shoulders giving you neck and upper back pain.

Riding more is one way to improve your cycling. But it won’t fix your weaknesses. [Click to tweet].

So I’ve put together a program to help you do just that!

Here is a (short) video of a program you can use to work on your weaknesses. This will help you to prevent injuries and build a strong and stable body with few (or minimal weaknesses) which will allow you to train consistently and improve as a cyclist or triathlete.

All in as little as 15 minutes.

This video is actually a sneak peak behind the scenes of the (Tour de France inspired) cycling program called To The Max I have created which is launching shortly.

I’ve created this program to help some of the more common injuries and frustrations that I hear from many cyclists and triathletes like you. You can click here to find out more about To the Max.

Or just enter your name and email address below to be sent details of the program ~

It’s the middle of 2012. What condition will you be in by the end of the year?

With weaknesses still slowing you down and interrupting your training schedule? Or strong, stable and far ahead of your competitors?

It’s your choice!

Everyone wants to be a better and faster on the bike.

Last year I wrote about the best ways to do that without breaking the bank.

Since then, I’ve had many many conversations with cyclists and triathletes about their biggest frustrations, and challenges, when it comes to their cycling ~

“My hamstrings are always tight”

“My back hurts after a long ride”

“I never seem to get any faster” (I may have said this one from time to time too!)

“I don’t have the time to do any extra training”.

That article explored a number of different ways to help you improve your speed and performance on the bike but didn’t really go into specifics.

So I thought it was about time that I did.

There are a number of simple exercises you can use to improve your speed, performance and bragging rights.

And as I know that you’d rather be spending time out on your bike, I’ve chosen ones which will get you the results you want with a minimum amount of effort.

Click here to find out more.

Mave to some.

Nan to me.

She was an incredible woman.

She loved a scotch and a laugh. She was always open, honest and forthright in her views. An incredibly warm but firm woman.

Some of my favourite childhood memories are of when Nan would come to visit.

She was like Mary Poppins. She would arrive and open her (bottomless) bag, pulling out containers full of (homemade) jam drop biscuits, apple pies and jars of orange jam.

From her, I got my long legs and sense of adventure; she only started travelling – through out Australia and Asia – in her 60s after becoming a widow.

I still remember her telling me that I could be anything I wanted to be. That I had brains and I had to use them. She believed I could become a lawyer – not to mention the first in my family to go to university – long before I believed it myself.

She had a tough childhood but was not one to dwell on it.

Her mum passed away when she was 8.

She left school at 14 to help her older sister raise their 2 brothers and cook for the men who worked on the dairy farm her family owned.

She had a tough life but an even tougher death.

She died a long and painful death of cancer while I was at university. She was a nurse. She knew what could be done for her in terms of palliative care and rejected it, choosing instead to die at home (under the care of my aunt – also a nurse – and uncle).

It was a long, drawn out and painful death.

On riding

Just over 12 months ago, I was hit by a car whilst riding my bike.

It was destroyed.  Aside from the shock of it, I was fortunately unscathed.

Physically at least.

3 weeks later, my husband had a bad crash while riding his bike which resulted in 7 facial fractures, 7 hours of surgery, 5 plates and 50+ screws holding his face together.

I wiped blood off his face.

Helped nurses pull staples from his head.

Pulled stitches from his skin as they made their way to the surface weeks, even months, after surgery.

And since then, I’ve been on my (brand new replacement) bike a grand total of 3 times in 12 months.

Yep, that’s right. 3 times. 12 months.

We were both incredibly lucky and I know that there have been many, many other people more badly injured – or worse – after similar accidents.

But after 5 years of riding, I walked away from it. I didn’t want to get back on.

Even the lure of a snazzy new BMC bike couldn’t get me back on.

Until now.

On conquering cancer

In Australia, 1 in 2 people will be diagnosed with cancer before the age of 85. That statistic shocks but doesn’t surprise me.

Nan was not the only one I lost to cancer. I lost both my grandfathers to it too. That’s 3 out of my 4 grandparents lost to this insidious disease.

Which is why I’ve decided to get back on the bike.

It’s time to ride again. In their honour.

The Ride to Conquer Cancer is a 200km, 2 day ride near Sydney in October this year to support the Chris O’Brian Lifehouse at the Royal Prince Alfred Hospital in Sydney. This amazing organisation is working to revolutionise how cancer patients, their family and carers are assisted and supported.

This event puts me way outside my comfort zone in two ways ~

• I need to get back on my bike again and
• I need to raise $2,500 in the process.

I’m not sure what scares me more. The riding or the fundraising. The fundraising I think. But it’s a close contest!

But what the heck. Nan would approve – and in fact insist on – me taking a huge leap outside my current comfort zone.

In fact, had she been alive, I know I would be disappointed by the fact that I hadn’t ‘got back on the horse’ (so to speak). She was that kind of woman.

So in honour of my grandparents whose blood runs through my veins, I’m going to tackle this challenge and I would love your support.

If the statistics are to be believed, you too will know of many people who have been diagnosed with, and perhaps even died, from this disease.

I would be honoured if you would help me pay tribute to their memory by donating to my challenge.

As much, or as little, as you can afford would be greatly appreciated. Simply click this link and you will be on your way to improving the treatment and support that patients, their family and carers receive.

I thank you in advance x