This is part of a journey and is neither the beginning nor the end. I am a student, not the law. I know a little bit about a little bit, so leave your comments below…

When you click that eating local, seasonal, ethical food, you just get “it”. You feel the difference, know the difference and value the choice. You make the decision to work a little harder to source your food because it’s ethical, clean food. You sacrifice time to source the right farms, the right butcher and possibly, the right wine maker. This is a journey for me. I am attempting to do the following:

1. Order fruit and vegetables from local suppliers.
2. Use seasonal fruit and vegetables only.
3. Choose local suppliers who I trust to get their food from ethical producers.
4. Drink wine & beer from farms and brewers who treat their staff with respect and farm the land with a vision for the future.

I eat meat. Sure, at home we toy with Vegetarian meals as a commitment to explore options and use creativity to spice it up a little. But I love meat.

However, I choose to buy meat from an ethical butcher, whose commitment to finding farmers who are ethical is stellar at a minimum.

I eat less meat than ever before. Coming from the Transvaal, being an ex swimmer, more was more growing up. I realise that eating meat is taxing on my system at times, especially when I eat loads of red meat, so I am careful, but it’s one of those things I truly enjoy, like a great red wine. Where you draw your line in the sand is entirely up to you and I don’t judge. People will make assumptions and get up in your face for eating meat when their choose is to NOT eat meat. I draw the line at less meat, but ethical meat I trust.

Perhaps you follow the Slow Food Movement (click) or something similar. Perhaps Meat Free Mondays are your thing or you only drink Organic Wines as a lifestyle choice. As long as there is some sort of conscious behavior around the fuel you put in your belly…

It’s your source of energy, vitality and recovery.

So take it seriously!

Good food costs a little more, but with careful planning, a bit of compromise and a little less mindless spending, we can all make a plan to feel better, live better and be better.

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For the last 2 days, I haven’t had a word to say for Urban Ninja. I have written press releases, environmental business pieces and countless long, detailed emails. But when prompted to write something insightful, wise and inspiring for Urban Ninja, I have drawn a blank every time.

Needless to say, its immensely frustrating as I simply love writing in this space which is a space for me to talk about the things I want to talk about.

So I`m taking the day off. Same philosophy as when I completely hit the wall with training. Take a day or two off, sleep a lot, pull yourself toward yourself and come back rearing to go.

I`ll be back on Monday. It’s 70.3 race week and I am sure there`ll be lots to talk about.

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BIGGEST TEAHUPOO EVER, SHOT ON THE PHANTOM CAMERA. from Chris Bryan on Vimeo.

Some incredible people out there. Let them inspire you.

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It is that time of the year again when the nerves are up for Ironman 70.3 Buffalo City. In the last week I have come across 15-20 people who are doing the race in some way or another and I am left wondering how many of them are going to truly enjoy the experience.

Those whose first race it is will typically tell you, without provocation, that they are not ready. They may even tell you that they are not even ready to suffer and they will definitely tell you about the work they have not done for the race. I wish they would tell me about the goals they already conquered, the miles they already endured and the changes they have already experienced.

A few 2nd timers have told me that they know what to expect and what it takes to finish, so they are just going out to race with a smile and finish. I love their attitudes.

The few top guys I have spoken to are just as amazing as I remember them. Here’s a typical interaction between someone I am racing and myself, someone who is up for an age group podium/win.

Me – “Hey”

Me – “Hey. Looking ripped bro, racing 70.3?” (All said whilst carefully analyzing body composition, movement and looking for the racers eyes).

Top Guy – “Jaaa, racing but who knows, been a while since I hit it out, Christmas was overindulgent, but yes, I am going out to give it everything”.

Top Guy – “You?”

Me – “About the same really, should be a great race. Excited you are there.”

Both – “Kiff, let’s hit a coffee ride soon, otherwise see you in Slummies”.

We both leave knowing that it’s going to be a cracker of a race, looking at what the competition looks like. In East London, there are 5-7 guys in my age group alone, who could take the win. I reckon we`ll be no less than 3 minutes apart at the end of the day. I am just happy to be a part of that caliber of racing, mostly coming out of the Western Cape, where a few of us have really pushed the Privateer racing class over the last 5-6 seasons.

I love laying it all out on the table and seeing who comes out tops. It doesn’t affect our friendship – all it does it reinforce the immense respect I have for these guys. The Greg Goodalls, Jean v Wyks, Marcel Roos’, etc. They are my peer group, the guys who love to race, love to train and embody the lifestyle I choose to be a part of.

Are we having fun yet gentleman?

Absolutely.

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If it’s your first race at 70.3, I want you to make a checklist of the number of ceilings you`ve smashed in the last 6 months…

1. Furthest swim, bike and run 6 months ago versus now in training?
2. Body composition 6 months ago versus now?
3. Toys owned, 6 months ago versus now? (cheeky, but I love toys).

There is much to celebrate even before you hit the start line and you should be doing just that.

The video of Jan Frodeno has done the rounds but I thought to include it today as its pertinent. It shows that the work done merely moves as you get better. It shows that to be the best, you have to go beyond what you can currently even believe possible because for someone, its the norm.

What will your norm become? I am asked all the time why I train so much, why I choose to push the limits so far, why do these stupid things? Why? Why? Why?

This is why…

This is not a math test. I do it because all bets are off. Because when the race is on, I am loving the idea that someone is going to flip the script and take us all beyond our norm…

This is why…

There is only this moment. Afterward, we all get to celebrate. If the moment is yours and I am there to witness you rip it away and take it for yourself, I am happy to have seen it. I am just plain stoked to have been a part of it.

But I will chase you…

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By now, those of us who are doing Ironman South Africa come April should have made the commitment and started training properly. Finishing an Ironman is an incredible feeling. Training for it is far better, if you do it the right way.

Ironman is a big training day and many athletes never quite enjoy the actual day. After a very unsuccessful first try, I looked hard at the journey and worked towards learning what it took to enjoy the last 4 months before an Ironman. This training program is a result of that. It works for beginners, elite age groupers and those wanting to improve their times. It’s based on aerobic economy and keeping you training the whole 15 weeks without killing yourself. Only one gigantic week, the rest are all under 20 hours per week of training. Simply, that’s what it takes. I have seen many first timers put in 25 hours a week unsuccessfully. My program averages out at 18.

You should enjoy this time when you get fitter and more tired than you have ever been as well as be equipped emotionally to deal with the ups and downs that come with preparing for the toughest day in sport.

As with Challenge Cape Town and 70.3 Buffalo City, I have a pre-built program available to those who are looking for guidance for the race. This includes:

1. Course Overview.
2. Course specific training.
3. Nutrition Advice.
4. Swim, bike, run + functional strength workouts.
5. What to expect from the race.
6. Training Camp details and what to expect in your biggest week of training mentally, emotionally, etc.
7. Emotional preparation.
8. Equipment advice.

It’s a full schedule 15 week program, running at R990 for the complete program. That works out to R66 per week, which is very, very cheap if you are considering personal coaching.

If you are interested in the program, please contact me directly at raoul [at] urban-ninja.co.za on email or leave a comment below and I will get hold of you.

It’s a beautiful journey. Time to enjoy the ride.

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I am all for goals and plans, but lately, it seems the world is a little overbearingly filled with them.

On twitter I have read a thousand resolutions that involve planning, compromise and a lot of work. I wondered how many of them could be bettered and achieved without all this by simply applying a few elements to our lives, very simple things that I am passionate about and shared towards the end of last year.

I wanted to note these down for myself here, so that I can return and reflect if I have achieved any of these in the next 6 months. I set a calendar reminder to return to this post on the 1st July 2012 to check on myself. Here is what I want to apply this year in bundles…

1. Kindness.

I am going to do everything in my power to be as kind as possible this year, in every scenario that is deserving of it. Being kind has little to do with being nice.

Kindness is infectious and people cannot help but be amazing to you when you show genuine kindness. It asks for nothing and wants nothing in return. This is my biggest goal in 2012 – to show it where it’s deserving. So often we opt to be nice when we don’t want to be. By being kind when the feeling is there, is to be kind more and more as we learn to be kind at all times. It takes practise and I know I have a way to go, but this is my commitment.

2. Attack Life.

This is the year where I over commit to life. This means taking the Assume Nothing, Pursue Everything motto to the limit. It also means I have to clear the clutter to make way for the opportunities.

It means racing with less caution, being willing, more than ever, to fail, in order to achieve the best results I ever have.

3. Ask For More

If there is one trait we can earn learn, it’s to ask for more. We go through so much alone when there are loads of people around us who could help. In the last 6 months I really starting asking more questions and asking more for help than I ever have.

It has worked and this year I want to do so more. If you are in a tight spot, ask those around you for help. You`ll find there are some great people around you with loads of knowledge to share. Relationships make the world go round and you may even have to ask from strangers, which is another skill all on its own to learn.

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3 Simple things. Let’s. Do. This…

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I have written this but I know it will never cover it all, so please view this as a peephole into an amazing week with some mates in the backroads of our beautiful country. I could never recall all the laughs, the cries and the beautiful pain that was shared out there. Every year the trip is different and I expect that. Some years it’s about bonding, other years its about overcoming and this year, it was about something else. I have yet to pinpoint that into one word, which I am not sure will ever come to me.

It was not without some apprehension that Epic Unsupported Tour 2011 got under way. Last minute changes to the roster, an international guest and some forgotten items were on the agenda as we assembled 6 lads and one professional duathlete as car driver into a Foretuner and with 7 bikes on the car and 7 loads of luggage.

Departure for this trip is quite a spectacle. Expectations from what to expect from the new guys are running high as the stories of past trips surface. Every year we smooth out this trip but in no way at all is it ever plain sailing. Covering 850km in 8 days is always a challenge, even if it’s slightly downhill with a tailwind the whole way.

As you would expect with 6 boys, there was much smack talk and banter on the way to George, where the new, improved Rock Pedal Classic awaited us all. Firstly, I feel I should intro my crew for this mission. Here, in no particular order, are:

Kristian Manietta

All the way from everywhere, Kristian came from the Australia via the UK to be on the trip. A man I truly have learned to appreciate. Multiple sub 9 Ironman guy too. Plucky little Aussie.

Dan Hugo

No introductions needed. Finished 2nd at the 2011 Xterra Worlds. Insane athlete. Great guy. Eater of much fruit. Mover of great economy. Future husband, father and all round inspiration to thousands and thousands.

Guy Veysey

Multiple EUT participant, famous for falling in Die Hel last year and having to abandon 3 days later with an elbow the size of a melon. Top 20 in his age group in the world at Xterra. Banker, friend and consumer of all things of high quality. Guy is the real deal, from completely nowhere to top 20 in his category in the world.

Nic Lamond

Le Storyteller, a quiet, amazing gentleman who I got to know in 2011 for the first time and who I am looking forward to spending years of time with in the future. Top 20 Cape Epic finisher. Experiencer of many cultures, adventures and scared of nada.

Jacobus VD Merwe

City destroyer, who eats tanks for breakfast and whose plumbing leaks when riding uphill. Future multiple world champion in 68 sports. He is so elusive there aren’t even pictures of him on Google.

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Day 1

So we slowly made our way out onto the Rock Pedal Classic route. Nic rode ahead, paving the way. The rest of us chilled and around 28km in some had a wait for our driver, Miss Courtenay Brown, whilst Kristian and I got in an hour’s steady tempo to half way.

To say that the 2^nd half of the new Rock Pedal Classic route is tough is quite an understatement. After beautiful open roads, you mission up a 3km near vertical single track rocky climb and down a bed of rocks on the other side. I had never ridden anything quite as daunting as that downhill.

After that, nice open roads, 40 degrees plus and a headwind. Normal opening day stuff really. Kristian was riding with guitar strings for hamstrings while I was pointing out birds and trying to distract him from the fact that we had 4 small passes to ride in the last 15km.

As we were chilling on the grass, at the finish, looking for hope, Guy rolled across with a cut eye and a grazed elbow. Not ideal, but he was in great spirits, nonetheless. The rest rolled in a while later. Miss Brown was shattered but smiling, a sure sign she has what it takes to be the best. Her stay here in Africa is sure to bring her more amazing moments.

Day 1 was much harder than in the past 2 years. 93km with 2200m vertical in 40 plus heat made for a weary bunch with many questions heading into this trip. With 4 virgins, we had a big few days coming up and we were excited to take them to the limit on some days. No matter how big, fit, strong or world class you are, some of the days on this trip shatter you.

It’s a part of the trip. You disconnect completely, wondering how to get to the next stop as a primary goal in life. Work, Gregorian calendars and social media become things you eat, rather than consume. This trip would be no different.

A short swim concluded the day before we had an intensely amazing dinner and a big sleep before we got under way, the car staying behind.

For those who haven’t read about our adventures before – we take everything we need for a week in a small backpack and have no car following us on this trip.

Day 2

Achy legs, sensitive minds and big bags. That about sums up the morning on day 2. New route, back up the Montagu pass again (much to the dismay of Nic) and on towards Oudtshoorn we missioned with full packs loaded with minimal clothing, maximal calories and this year, some beautiful coffee courtesy of Dan, an addition that we will never again go without.

Jacobus’ pipes were again leaking on the pass and we stopped for a drink from the mountain and were just blown away by the simple joys that the day had already brought. The pass is extremely beautiful and an ode to a man called Thomas Bain, a master Italian road builder who opened up much of the route for us. It winds for 12km and summits into the land of hops and Veysey family where we stopped for coffee and a chat about cattle, of all things.

Once the guys were loaded up on caffeine and the wind had picked up a little we were on our way to Oudtshoorn where I can attest it was 40 plus in the shade. A shorter day, around 90km with only around 1500m of vertical, we sat in the pool and realised a few things.

1. We needed to get more food.
2. We needed to sleep.
3. A few of us were desperate for haircuts.

So off to Checkers. Kristian and I almost melted on the way but made it back safely with time to eat, cut everyone’s’ hair (including mine) and get in an afternoon run. I am quite stoked to tell this story.

We all missioned out on the run. Some of us ran a little longer. As Dan, Kristian and I made our way around the airport; we came across a gap in the fence and took it as we were running a little low on water by this point. I could see where the road was curving but thought it best not to mention it to the crew.

As the road curved again, Kristian looked at me and said: “Over the runway?”

I only had 1 word for him: “Yes”.

One word came back: “Awesome”.

Here is the Garmin proof for you…

And so, we ran across the airport highway in Oudtshoorn, at 5pm, on a random Sunday. Good times. We found some crazy single track running on the other side, after hopping another fence and made our way home. Tired, but smiling.

Day 3

Weary heads rose for a day that would end up including some of the best trail riding of my life and a trip over my favourite climb in the world. It would be 100 odd kilometres and over 1800m in climbing, largely over 1 hill, called the Swartberg pass.

But not before a stop at MTB Destination, a new mountain bike park just outside Oudtshoorn, which has painstakingly been built to perfection by Matthys Beukes, recent winner of the Wines2Whales. The work he put in there is incredible. The trails are so fast, so well groomed and SO much fun. The hour we had there was gone far too quickly and next year we will be staying in their accommodation at the farm. There is so much to be learned from Matthys in one day of following his wheel, if at all possible. Bright eyed and bushy tailed we left for the pass. Everyone was now at their own pace.

At some point, we got back together near the top, all smiles, all amazed at the climb and the beauty of what was around us. The Swartberg pass is an epic adventure and the ride down into Prins Albert is ridiculous. It’s rough, winding and rutted and you release a scream of awesomeness every once in a while. Before you know it, you`re 9km down the valley, 1200m lower, your ears popped and the biggest grin ever on your face. A short, fast 10km tailwind ride into town where we destroyed the local deli and ate litres of yoghurt, boxes of peaches and lamb curry downed with milkshakes before heading for our amazing accommodation.

A nap and some more food later, some of us went out for a run where the skies spoilt us with crazy clouds and a tail wind home. As we ate that night we each laid out our plans for 2012, what we hoped to achieve, goals to conquer, and skills to acquire and for some, people to meet.

It was an amazingly chilled evening with a sunset like you have never seen. It was a good sign for what is traditionally the biggest day of the trip through Die Hel the next morning.

Day 4

To the dismay of Nic, we were heading back up the pass, climbing 900m in the first hour of the day. I love this climb and it’s a steady wind up a tear in the mountain. The road seems to climb forever, never tipping below 6% and at times over 15% in elevation. It’s shaded, thankfully and we each found our way to the lookout point at our own pace. Everyone was pretty calm there, taking in the views. For four of the guys in the crew, they had little idea of what to expect for the rest of the day. All they knew was to conserve. Simple orders for a 10 hour day with limited supply of air, food and water.

The road into Die Hel, where we had lunch waiting, is not an easy one. There must be 3 big climbs and 8 little ones to get into the actual valley. The road is fast, with a couple of long descents and they are so so so much fun as the heat sets in for the day. You`ll hear a shout of pure joy from time to time as a rider comes into a corner too hot realising there is only cliff face and a well-timed handful of rear brakes between them.

After a magic lunch of stew and shade, we made the trek down the valley and over the gnarliest little hill ever. The trek was hot and the heat that Die Hel was famous for was upon us as we entered Boplaas, location of Die Leer. The last hill before a short break and the walk up the mountain is preceded by the toughest climb of the trip, only around 400m in length but what must be 18-20% in gradient the whole way.

I heard a few choice words as guys put their feet down. In 3 years there have only been 3 guys in total who haven’t put a foot down on the climb. Congrats to Dan and Nic for making the exclusive club which was my own until this trip?

Die Leer is an old donkey trail that was not built for mountain bikes but we like to have an annual trek up the mountain with our bikes on our backs. It’s roughly 800m vertical in 1.6km. You transfer your wheels to the bike frame with cable ties and wedge it onto your backpack. You also put on running shoes if you have carbon soled mountain bike shoes.

Then you walk up a loose, rocky, twisty single track sort of there path up a mountain. Like doing 2500 step-ups in the gym with 15-18kg on your back, hunched over and in 40 degree heat.

Can I get a hell yeah???

One by one we made our way up the climb, to the top where we huddled under a tree and laughed at ourselves. The rest of the ride is undulating, rough, sort of jeep track through the middle of nowhere with a brief stop to drink from the water tanks en route and onto the road to Seweweekspoort, which this year included an extra 10km or so into a belting headwind with no water in the bottles.

Our instructions were to look out for a palm tree as the entrance to our stay. In the semi-desert, the palm tree was easy to spot and we were welcomed by our best stay ever, an ex fine arts teacher from UCT who has settled into an area where he leaves his keys in the ignition of his car and where his home made lemonade welcomed us with warm reception.

By the time we got there, some of us had to hold some of our glasses with 2 hands and others needed a straw, but we had made it, 10 hours and 110km later, to the biggest dinner we had ever seen and the quiet that this trip is known for had descended among the lads.

This shit was real. There was no hiding and we had all faced some questions out there on the day. We had made it and there was no denying it that this day is never conquered. We merely manage through Die Hel. It allows us through there and the respect for the route grows every year.

A truly epic day that ended in a few glasses of red wine and laughter among the table as the sun set over the Moondance farm where we ate recklessly and arrived in tatters only to wake up refreshed with a new strength inside us. 110km, 2900m vertical, 10 hours.

Day 5 & 6

Traditionally, these 2 days are pretty easy going after a tough start. This year was no exception. It’s more or less downhill from Moondance to Ashton, where we would spend the night, but first we would stop in Anysberg at the Cape Nature reserve for an evening of runs, swims and marvelling at the pleasure of watching the sun set on one side of us, only to have it rise the next morning exactly opposite that but only after one of the best displays the stars will ever give you in the world.

We didn’t even need torches to walk in the middle of the night.

They are around 100km a day, these 2 days. But they are far less intense.

We had the opportunity to ride next to running Gemsbok, Ostrich and Red Hartbees along the route and as the deep fatigue lifted and energy levels returned we readied ourselves for the biggest day of 2011, from Ashton to Elgin.

We stayed at Kleinhoekkloof, where my parents welcomed us with warm arms and loads of food. We drank far too much in the evening and let our weary heads lie down after some Limoncello was shared, which is a bit of a de Jongh tradition. Always a pleasure introducing such fine specimens to my parents, the lads were super to my folks, as all gentleman are.

Day 7

A brand new route. A big day lay ahead. After 2 days of headwind, we had the pleasure of a little tailwind on this day, which was excellent.

I knew I had to keep Dan away from his farm as he was ready to feel the comfort of home. I knew if I got him through the day he would be happy, despite protesting, so I had us avoid the route close to his house. We pushed on into a valley which I did not know and the route on the Garmin was sketchy at best.

So when the road said to take a right, all we could see was the back of Jonaskop Mountain and some 4×4 tracks. A few phone calls later and we had a sort of route planned – a mix of old Cape Epic tape and some information about a track which the Eskom bakkie uses. This is how all great adventures start.

Some sand riding, then some hike-a-bike through some gnarly rocky stuff and then a ride up the most awesome loose, rocky, change-directions-a-thousand-times climb I had possibly ever ridden. I was following the lines ridden by Dan and Nic, undoubtedly the most skilled riders in my wrecking crew and managed to outdo my wildest expectations, riding the entire way up. I learned more in those 3km than I have in total in mountain biking.

At the top, a fist punch into the air and the views over the back were mightily impressive over wheat fields and private land. We climbed gates and made our way through the lush land out there, riding through some private land, mostly on fire breaks and in great spirits.

Once we got back onto dirt roads it was down to business for the day. We had some 100km to go to Elgin, so we got into gear and made our way to Villersdorp for a food stop and onto Nuweberg for the climbs to Elgin.

By the time we hit Villersdorp it was clear that we were going to take the most direct route. 6 days of riding had the guys taking more sensible options and instead of over Groenlandberg and through the Nuweberg reserve, we made our way via tar through and over Nuweberg itself. We had split up as a crew into 2 packs for the ride, some wanted to rest less and pedal slower and others wanted to ride a little more solidly.

After some 8 hours of riding, 155km through some crazy passes and winds, we regrouped at the Peregrine farm stall; ready to eat all that was laid down before us. I counted 8 pies, 2 quiches, and 4l of yoghurt, 2 bags of crisps, and a box of fruit, 12 cold drinks, 6 ice creams and 4 coffees before we got up and I am pretty sure I missed some.

Our last night’s accommodation was groovy and within an hour we had a fire going, were talking smack and celebrating by drinking fabulous wine from Creation, Southern Right and a few other farms. Our last supper together was a peaceful one. We had achieved a lot on the day and next year I would love to conquer the extra 20km over the big climbs as a final touch to a truly amazing day.

Day 8

How do you treat an Aussie who has never seen the Cape Coast?

Well you start in Elgin, take him through the trails in Grabouw, down the old Wagon Trail into Somerset West, give him an epic tailwind so that you can scoot through the coastal road to Muizenberg in record time, then have him ride through the Constantia Winelands, up Suikerbossie and through Camps Bay into Green Point as his last day of 8, including this magical 120km to total 850km on the bike in 8 days.

As we rolled into Muizenberg to kill off a pizza at Knead we were astounded by the noise that society creates. It had been a while since we were in the buzz of it all. It took some adjusting and thankfully, on the way through Constantia, Nic’s dad rolled in in his convertible old school Mercedes wearing a Boer War hat, shouting encouragement and going mad. It was a great moment indeed and as we rolled into Green Point we were quiet, reflective and ready for some beers.

Again I noticed how much harder conversation gets, in a sense of there being no boundaries and no holding back, as we sat at lunch. 6 boys together for a week means some mild integration back into society where rules apply and talking frankly isn’t always appreciated in the way it is when on tour.

Conclusion

The trip is always special.

It always improves my life and always disconnects me from a crazy year.

It started as the ultimate distraction after a few rather insane weeks in November, 2009. Every year is different, but the same. Every year there are new people, new converts. Every year I come back smiling. 2011 was no different.

In 2009, we suffered and the HTFU saying was the one that stuck. In 2010, we were constantly reminding each other to shut up and keep going.

In 2011, I learned to be a honey badger. If you click the link HERE, you`ll understand a little better. I learned to step up to the plate when pushing the limits. I tried to lead from the front this year, to not conserve as wisely as I would have in the past. I learned to walk proudly and open my mind to possibility all over again.

To Kristian, Nic, Jacobus, Guy and Dan – fellow honey badgers – thank you for an epic trip. Sure, at times we disagreed, but in general, we came back stronger, wiser and hopefully, with a cheque in the bank to cash out at some races in 2012. I would take you lads to war any day.

Here’s to the crazy ones, the ones who walk over mountains with their bikes on their backs but carry coffee pots, who consider holiday to include 8-10 suffer festivals, who are happy to get lost and make their ways back to society, those who look at the impossible and kick it in the face with the gentle touch only a loving mother can exude. Quiet power was displayed in many forms out there and it is without a doubt one of the best shows to watch.

Images nicked from DGHugo.com. Thanks Dan.

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While I am finishing my post on #EUT11 I came across this from Brett Sutton today. I am currently smashing out swimming set almost exclusively with “toys” as I am trying to get some speed into the arms for 70.3 after a bit of a swim layoff due to extreme pool avoidance behavior (E.P.A.B).

Thought it would tie you over nicely until the full madness is released tomorrow. Have a great afternoon.

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Of late I have been fielding a barrage of questions by age groupers, who have improved their triathlon swim by using the old put all the swim gear on Sutto principle, but also from coaches asking when do we then transition into more full swimming with out all the swim ‘toys’. Yet, the more I point out to the athletes and coaches that open water swimming is different than pool swimming the more I point out swimming 3.8 km in a wetsuit is different to pool swimming the more I point out that technique is not the major concern the more doubters I seem to create. Most of the enquiries are good nature and just trying to come to grips with getting faster. In addition, most of them, no all of them have said yes they have seen good improvement in their triathlon swims. So, why the wish to change what works?

It’s a tough gig going against the mob or peer group in any thing, and even I fall victim to it myself. As a coach, you always doubt and ask yourself is there a better way. For the coaches, I say the hardest thing in coaching is to find a method that is not recognized by the hordes and stick with it. If I fall prey to the pressure when I invented the method and am an Olympic level swim coach, I acknowledge how tough it is for almost all others.

But the strength of my swim program was rammed home to me while on camp with a few of our true believers, who have improved their swim immensely since ditching the technique method for the toys method. First, Bella and Stephen Bayliss were back in England after the birth of their pride and joy Charlie and were caught in a situation of no pool facilities. The Baylisses took up a plan of attack as they could only swim for 1 hour every 2nd day. In the highlands of Scotland, not a swim hub, only swimming every other day each session would be dive in and go hard. Now this is not very scientific, but sessions might be: one hour of sometimes non-stop swimming or 100s short rest or 4x 1km and all workouts done with gear on for the swim and all these with virtually no warm-up or swim down. Bella’s idea of swimming is starting all out with pull buoy wedged in tight. Don’t try and take it off her! So the Baylisses’ turn up at camp and both are flying versus the other professional triathletes in camp. In the water, Steve was looking like a whirling devil, and Bella bitch slapping the water with her paddles with every stroke showing it and everyone else who’s boss. Their times were as fast as ever, and Bella has just delivered Charlie only three months ago. Meanwhile another 47 min non-wetsuit IM swimmer joined the fray in the form of Mathias Hecht. Now Mathias’ stroke makes Stephen look like Michael Phelps, it is off balance, breathes on the wrong side, gets nearly as many strokes in as Stephen. He is self-taught without a swimming background and has trained on his own for most of his career. But another interesting thing, I think Mathias sleeps with a pull bouy between his legs just as with Stephen and Bella he puts it in before he dives into the pool and it doesn’t come out the whole workout. While on camp, the Spanish coach approached me and remarked to me one day (while theses sluggers were going after it with a Swiss kid called Andreas who lets it fly too),“ coach , they don’t look that good but I been timing them and they been lapping in at 1:10 per 100m.” I said. “yes, not so fast. But he come back with “But, they been doing it straight for near over 1 hour now.“ And there is the rub. While it might not look pretty or fast, over an hour it is deadly effective. Yes, the idealist will say but wouldn’t they go faster with that perfect swimming technique. But the realist in me says, THEY DONT NEED TO GO ANY FASTER in an Ironman triathlon.

Swinging into short course ITU races, well yes then they will need super technique. But actually No that also is a misnomer. Most rave about the Brownlees swim, but again anyone who takes the time to see them swim or train will realize that they are not that fast over 50 meters. Yes, I would bet good money that 40% of the men they beat out the water every race would smash them over 50 meters. But these Yorkshire boys are happy to get into the melee and fight to the front and do swim workouts that mean they keep their stroke-rating the whole 1500. It is about swimming 1500 meters in open water fast not 50m in a pool. The contentious Harry Wiltshire, who also was one of the slowest 50 men in my squad, in open water took every race out on the feet of the leader around the first buoy. It didn’t matter who was at the front whether Ben Sansom, Richard Stanard, Craig Walton, or whoever, Harry would get creamed over 50meters but by the first buoy there he was all over them. Sorry Harry, but I reckon even if Grant Hacket was leading Harry would be all over his arse like glue the whole way. Just ask Gomez, in openwater Harry was and is unstoppable. He too could just put that pull buoy in at the start and I would say, “Harry,1hr strait or 5000 m whichever comes first.” Harry would hit 5km before the hour everytime.

People, I can only tell you the way it is. You race in a wetsuit most of the time. Get the paddles on, pull buoy between your legs and just get after it. As Bella says, “I used to spend an hour and a half fussing about trying to do all the perfect technique contortionist things in the water gliding and stretching. But once I just got in, got on with it, stopped thinking about technique, and just thought about nothing more than putting on the gear and giving it to myself. I improved by 15 minutes over 3.8K.” I try to educate and tell people, but they just don’t listen. So, I say to all the doubters that have done this and improved their swim, hold the line. I say to all the coaches out there stop looking for clues: if they are improving then it is working. If it ain’t broke, don’t try and fix it!

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Before the year goes and I disappear for a week into the unknown, I wanted to jot down a few things I learned this year. It has, without a doubt, been an incredible year. I have learned more in the last 12 months than the rest of my life combined. Somehow, I hope I shared even the tip of that here. So let’s run through some of these.

1. Take Control

You are responsible for your destiny. You create your world. You are the first decision maker in your one man company, of which you are the CEO. If you cannot control your most basic decisions, you will never be the success you want. I am not saying you need to be a control freak. But take control of the major decisions and goals in your life and make the smart choices to get there.

2. Be Real

We spoke about this yesterday and it has come back to me time and time again this year. I have been humbled a few times this year, working in an environment where I am often on the back foot. By admitting this, instead of trying to fumble through processes, I got through the year relatively unscathed in what could have been a disaster year.

At times this year I skipped races, I dropped sessions when stress was up all around me and I was ok with this. I am not a machine, even through my aim is to be pretty close to one when it comes to consistency in my training.

3. Eat with Pride

You are what you eat. This is not new news. I try and eat in a way that gives me maximum flavour, maximum satisfaction and maximum health for recovery. In our house, this means no wheat, no sugar, little dairy and chocolate 2-3 nights a week.

I am proud of the way I eat – my body responds well to stimulus’ of stress + training, and I can attest this to the way I eat, which leaves me bouncy instead of flat.

4. Pick Your Battles

There are many fights to fight. Many causes to support and many charities to help out. We are never short on opportunity, conflict and discovery in this world.

Pick with care, as each of those things requires a bundle of energy from a limited supply source. Choose the battles which build you up, the ones you are prepared for and have the goods to complete. Avoid the people, the situations and the opportunities that are too draining. At some point, you need to make a call. Most people over invest in projects, ideas and people that just don’t give back what you put in. Learn to spot those early.

5. Have a Plan, & a Back-up Plan.

Without some sort of idea of where you are headed, you are never going to get there. Stumbling by pure chance is overrated and it’s far better, in my humble opinion, to have an idea of where I am going, but to leave the actual route up to the day. Make sure you have a way out if that route becomes blocked.

Make sure, the right people are there for both plans, as I have hardly ever successfully accomplished something without any interference by someone awesome along the way somewhere.

6. Work only with Geniuses

My boss, a man I admire aplenty, taught me this. There is a shortage of these geniuses, but they are around if you are willing to dig a little deeper. I work in an office full of them, for example. In 2011, I chose to work with some complete genius people. This website was rebuilt by a company of them, Obox Design. I was coached for a while by a genius and learned a lot about myself in the process. My bio, she is a genius, even if she has no idea. My chiro is a freaking genius – ask anyone who has been to him. The natural medicine guy I go to, he is another genius, for sure.

I feel blessed to have these people in my life and am always looking for more of them, so if you have your own list, feel free to share.

Mediocre sucks, average is for the average, so work with the best and give them your genius side in return.

7. Start Clean

No, this is not about others. It’s about you. We carry so much baggage with us over time. The white board which is the header for this post, its a symbol. At the end of last year I came back from Hawaii and gave everyone a clean chance in my life. This means I gave them a total clean slate and would not hold anything they did in the past against them. I treat people for who they are now, not who they once were.

It’s an incredible change. People seem to give me that same gift in return once I have given it to them, which is a breath of fresh air, every time. Having the opportunity to be real, start clean and just be with someone is the biggest gift, ever. But you have to be willing to give it first, as well.

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We are going to cut it there. 7 is enough. Now go play…

I am away for the next 8 days, without a blog post, but you can follow our progress on my twitter page at http://twitter.com/raouldejongh or the hashtag to search for all the guys’ updates is #EUT11

Thank you for being a part of my year. To the partners this year – I salute you. You`ll find the full list in the Sponsors tab on the home page of this website.

Hunt the Ellipsis…

Assume Nothing, Pursue Everything, Experience Now.

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I deal with many people on a daily basis. Most them trying to make a living, doing what needs to be done, in order to pay bills, thrills and spills.

Most of them doing a compromised version of themselves to fit into society, to make it work, to fit that round peg into that square hole.

This is what makes people grumpy, unfriendly and spiteful, I am pretty sure of it. As my great friend Doc G says, the only thing he is truly impressed by, is kindness. Kindness comes from being real to the absolute core, being willing to compromise in spite of disappointment and being comfortable in your own skin.

Find what makes you real and practise at that, because let’s face it, you may have no practise and suck at it, at first. You`ll know what makes you real, what the best version of yourself is. It’s the stuff you are happy to do on your own, the things which make you happy even when you have to disappoint others to do them.

This holiday season, practise being real. Do as you please, not what others want you to do. Take the time to get back to your roots and get into the zone where you are not compromising the best version of yourself for the benefit and comfort of others.

For most guys, this means doing something manly. It sounds archaic and ridiculous, but climb a mountain, make something with your hands or service your vacuum cleaner. Be a man, man… you`ll be surprised at the effect of this. This means adventure, excitement and possibly, some danger for good measure. For the girls, it means being a lady. Make sure your significant other is aware that you want to be captivated and that it’s a part of his duty, as the man, man… to captivate you. Have long lunches with your team of friends while he is out cutting down trees (you get the idea). Be aware of what you like about the situations, the ideals and what the touch points are in conversation for you.

You know what real is, but often, we are so disconnected from it, we can’t even see if when it’s staring right at us. So we need to put ourselves in situations which allow discomfort, emotionally and physically as well as mentally, to bring out the real us. Paint, create, mould, cut, paste, run, climb, swim, cycle, walk, dig, clamber, etc. Do things that challenge you.

Me, I am heading on a big cycling adventure again. It’s the total disconnect and the choices out there that connect me with my real side and bring out the biggest kindness in me.

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