How to break the Rules and Still Win!

Breaking all the Rules

I’m sure there was a song about Breaking all the Rules and I certainly broke most of them this past week, which is a setback but not a disaster. You see I choose not to be a Victim, I choose to accept Responsibility and ultimately what set’s us all apart are the choices that we make in our everyday life (when faced with challenges) and the consequences that arise from those choices.

This past week (week 7) I had to go to Johannesburg for two days, then I flew to Cape Town to support my son at a Water Polo Tournament before driving back to Port Elizabeth. So my training routine was upset and of course my nutrition plan was also unsettled. I know I should not be making excuses, but we are all human and we make bad choices or mistakes.

Being an extremist, once I had broken one rule (eating plan) the whole damn rule book seemed to fly out of the window and I was enjoying beers, cake and chocolate (my weakness) on my travels. So now I’d fallen off the wagon, or the horse and it was a case of do I just accept my fate and return to my old ways, or do I pick myself up, dust myself off and get back into the saddle? (Goal = Less Carbs or #LCHF)

How True is This?

It’s all about Challenge; Choice: Outcome!

Here I was faced with a Challenge (or an Obstacle) and the outcome, or my future, would be determined by the choices I was going to make.

The bottom line is that I had broken the rules and was about to disqualify myself from my goals, or the race. It would all depend upon the choices that I would make as to whether I decide to become a Loser or a Winner? So I chose to get back on the Horse and take responsibility for the fact that I had gone off the rails temporarily, but would re-commit myself to my Goals, my Challenge.

If I can get back on the Horse and stay in the saddle I will still win, even though I broke the Rules!

Should we Focus on the Winning the War or the Battles?

I know this could sound contradictory, but there is a time for both.

In terms of the bigger picture, it is important to focus on Winning the War and not every single one of life’s daily Battles. My WAR is to get on top of my Nutrition over time, to ensure I do more right than wrong and to gradually move towards my destination. If I had to focus on winning every single Battle, I would be a nervous wreck, I would be disillusioned and quite depressed.

However, if I focussed solely on Winning the War it would be far too daunting a task, thus I also need to focus upon the Journey. In other words I need to try and win more of life’s daily battles than I lose, but understand that I cannot win every single Battle. This past week I probably won 4 days and lost 3, so I still came out a winner and I suppose it is all about how you view things.

I guess the mental challenge (approach) is much like racing an Ironman, there are times when you need to push hard and dig deep and there are times when it would be wiser to back off, recover before getting back into the mix.

“How do you view yourself? 

I guess it is all about how do you view yourself? Do you see yourself as Middle Class or World Class and I’m not talking income or assets here?

How you view yourself has an impact upon how you face up to your everyday challenges and the goals that you set for yourself. This has an impact upon the choices that you will make and ultimately the outcomes that will result from those choices.

Most people are satisfied with their everyday life, or they pretend to be and they try to live life in a comfort zone and they don’t like to take risks. Very often they are frustrated, as they are merely existing and every time a challenge or an obstacle crops up they view it as a problem. In certain cases they think they know enough and have stopped learning, dreaming and aspiring.

However, if you are reading this then I think you may be looking for something better or a new way of doing things. Do you embrace all of your challenges and are you looking for the solution or the opportunity therein?  Do you live life beyond your comfort zone and do you enjoy doing so? Are you grateful for the challenges and the opportunities that cross your path? Do you try and manage Risks and are you prepared to take calculated risks? If you fail, do you strive to learn from the mistakes? Are you casting new Visions, Dreaming or aspiring to new challenges? If so you are well on your way to World Class!!  

Remember when you stop Dreaming or Learning is when you start declining!

It’s your Choice, but here is what I choose to do:

-To Dream, to take Risks and to learn from my experiences or mistakes.

-To Aspire, to live life beyond my comfort zone.

-To be grateful for both the Opportunities and the Obstacles.

I am living proof that we can reinvent ourselves and that we are never too old to Dream.

 What will your choice be?

I’m already back on track and hope to bring you a positive report back on my progress next week, until then focus upon making the right choices.

From: @alecriddle

YES, you Can, you Will, you Want to!!

When will you make One Day your Day One? (Week 6)

Most of us want immediate results from the numbers on the scale, but that is perhaps the last thing we should be focussing on in the first month or two, as it is our Body Composition that starts changing first and I certainly am starting to detect that now. What is important is to increase lean body mass and reduce body fat and one of the reasons we strive for that, is that muscle burns far more calories than fat, so it stokes your metabolism. (Not sure how accurate this is, but I read somewhere that muscle burns 10 x more calories than fat?)

Reminder to Self: Get into the Gym!!

My Nutrition Plan:

So I’ve been following a new Nutrition Plan for 5 weeks now, which in a nutshell focuses on cutting out refined carbohydrates (certainly reducing them), so now I’m trying to get my Carbohydrates from Vegetables and Salads and a few Fruits and not from breads, cereals and sweet things. Yes, when I am training I do take some Cytomax Supplements, particularly when I run beyond an hour or bike more than 90 minutes.

To say it’s been a test of my resolve is an understatement, but only because, I like you, had probably hoped for more instant results. However, I’m very comfortable doing what I’m doing and I am feeling better, sleeping better, am rarely hungry (no longer an emotional eater) and I am committed to the bigger picture, which is 2014 and beyond.

How am I Progressing?

Lost another Kilo, so that makes it 3,5 Kg in 6 weeks. Sure, it’s not fast or instantaneous but I’m a long term planner. When I set about trying to qualify for the Kona Ironman in 2010, that Goal was set 5 years earlier in 2005. From a Nutrition, or Health perspective this is a lifelong Goal and from a sporting Goal I’m trying to fine tune for October 2015!

This past week has been solid, some good training sessions and good discipline on the Nutritional side. I must say I’m very comfortable with my new nutrition plan and can even break a slab of chocolate into pieces for the family and politely decline my portion (something I could never do before)! To be honest, I no longer have a desire or craving for Chocolates or sweet stuff.

I’m very grateful I’ve changed my habits as I am starting to believe that many of us have been overdoing the Carbohydrates, which raise insulin levels. Insulin is required to deal with the Carbohydrates, but if you eat too many of them, especially High GI Carbs, without exercising like an obsessed Ironman, then you are likely to start adding body fat.

My experience is that previously when eating High Carbohydrate (Low Fat) foods, it felt like I was the Hamster on the ‘hunger’ treadmill because I was forever hungry and looking to snack on something. It’s like you are never satisfied and always trying to use your will power to stop yourself from eating. Sure every now and then during the past month I’ve had a few of those moments, but the majority of the time I haven’t felt hungry, nor have I felt the need to snack.

And when I do have one of those moments, I simply look at the culprit, be it a Muffin or a Chocolate and ask myself “Will you take me closer to, or further away from my Goal?” It answers itself and the moment is well and truly over!

When will you make One Day your Day One?

How often do we think our current circumstances have come about by chance? Well, it’s time for a Reality check as your current ‘You’ has more often than not come about not necessarily by chance, but because of the choices and thoughts that you made in the past.

If you look in the mirror and ask yourselves honestly, you may well find it’s True and one day you may realize that your “future” is going to be determined by the choices, the sacrifices and the thoughts of today. We all think ‘Sure I will get to it One Day, but tomorrow never comes, so why not make today Day One and change your future?’

Have you ever thought of living life on purpose, instead of by accident?

Have you ever thought of paying yourself first, before paying everybody else?

Sometimes you reach a T Junction in your life and you are faced with a choice. It’s certainly not the end of the road unless, of course, you fail to make the turn. Well I’ve stumbled upon many T-Junctions in my life and making the turn is often intimidating, but every single time that I have stuck at it long enough I’ve looked back with immense satisfaction and sometimes wondered just how did I manage to do this or that.

Why is it so difficult to Change?

Well if you have reached the T Junction and you plan to make the Turn, my advice would be to set a Goal, commit to a Plan and be prepared to Persevere. We do live in a world of instant gratification, but when it comes to changing your body composition or losing weight, you are setting yourself up for failure if you are looking for instant results.

Change will not happen overnight and a Nutrition plan is like training, you will improve after a month but you may not detect the improvement. You simply have to focus, have faith and you have to persevere to achieve anything truly worthwhile.

Think of it like this, if you have a Bucket of water and you take a syringe and squeeze a drop of red dye into the bucket, you won’t detect anything different. In fact you could inject a drop a day for a few weeks and there would be little noticeable change. However, if you keep on doing it, week after week, the water will gradually take on a pinkish colour and if you persevere long enough it will get darker and darker.

The benefits of Change?

There are numerous, but today I simply want to focus on one, which was always a major concern and a problem for me = SLEEP!!

I have started to Sleep so much better’s almost like day and night and I am just loving having largely uninterrupted sleep and much more of it. Today I extracted this little Gem of information from one of Mark Sisson’s e-mail lessons (Primal Blueprint) which encourages me a great deal on so many fronts.

Sleep is part of our Recovery and when we don’t get enough of it, it is BAD for us. Our genes are not used to artificial lights, Television and I Pads keeping us awake at night and disrupting our natural sleep patterns.

So what happens when we don’t get enough Sleep?

-Affects the sensitivity of our Insulin Levels, reducing our ability to tolerate carbs and burn fat.

-Increased risk of Depression

-The normal secretion of hormones like testosterone and growth hormones, which usually happen while we sleep, are interrupted.

-It raise Blood Pressure and boosts the risk of developing heart disease, diabetes and obesity.

But, when we do get enough Sleep:

-Fat starts to dissipate & Carbohydrate tolerance increases.

-Sporting performance improves. Speed, strength, endurance, recovery all increase.

-Your immune system works best when you sleep, improving resistance to viruses and infections.

-Your brain works better. Memory and problem solving abilities improve.

Wishing you all the best, from @alecriddle

Mind the Gap! (Week 5)

I have just endured one of the toughest weeks I have ever encountered (on so many fronts), but let me stick to the nutrition & fitness challenges as I doubt anybody is truly interested in anything else.

You’ve heard the saying “Mind The Gap”, well it’s always lurking and it it’s so easy to fall into a hole, but it’s important to realize that a brick Wall isn’t there to stop us, it’s there for us to show how badly we want something.

The ‘Gap’ is that space between starting something (the first Border Post) and actually accomplishing it (the second Border Post) and very often it’s a looong ‘Gap’ and it’s important to be aware that there is, more often than not, trouble at the Border Post. Most people fail to bridge the ‘Gap’, as they either stumble at the first sign of an obstacle, or it’s a lot tougher than they had imagined, alternatively they don’t really want it badly enough.

Bridging the Gap requires a lot of PFP (passion, focus & perseverance), but believe me it is always worth it!

Peaks and Valleys:

As I often say to Investors, it is important to remain committed to the markets as it is time in the markets that secure financial independence, as opposed to trying to timing the markets. I guess weight loss, or rather FAT loss is much the same, some weeks you will be down and others up, but as long as you remain committed their will be a steady drop until you reach your desired goal.

Sometimes I wish I could preach to myself and listen to what I say or know, as opposed to falling into the trap that the herd fall into, which is expecting overnight results.

So last week I was on a massive high, having witnessed my metabolism kick into gear and lose 3Kg and although I did caution myself by saying I expect I may experience a little Plateau this week, I wasn’t prepared for what happened this week. So yes, the ‘Gap’ was lurking and I can tell you that there were moments I felt like disappearing into a hole and forgetting, or putting off my Goals for another day. But that would be the easy option!

The problem with putting Goals off for another day, is that Tomorrow never comes and fortunately I had ‘Burnt the Boats’ by committing to write a weekly Blog. Fortunate as that makes it a whole lot tougher to throw in the towel, slow down or surrender!

So I am pleased to say that I am still pursuing my Goals, which is to eat healthier by learning more about Nutrition and to get leaner in an effort to be more competitive and I hope to do that by eating less refined Carbohydrates and experimenting with the LCHF nutrition plans advocated by the likes of Prof Tim Noakes, Dr Phil Maffetone & others.

In short as a competitive sportsman I am F.A.T. and want to become more streamlined so to eradicate the F.A.T. I need to apply 3 key principles, namely Focus/Action/Time!

Time is key and I cannot afford to waste any more months, let alone years so I am totally committed!!

So why was it so tough this week?

Well as excited as I was last week to lose the Kilos, I was shocked to my core to see them creep back on and I really do not know why. I was still quite disciplined during the week and the only thing I can put it down to was eating quite a bit of Kudu Biltong (which was quite salty) and eating more fruit and having a few extra light beers than the previous weeks, but should that have seen me put 2 Kilos back on? The previous week I had eaten no Biltong, so I’m wondering if water retention as a result of eating Biltong(vs not eating) had something to do with the fluctuation in weight.

Alternatively it could be the carbs from the fruit or the beers? To be honest I don’t have the answers, but I will persevere and experiment to see what works and what doesn’t.

So last week I was down to 86,5 Kg and feeling good about things, but this week I am up to 88,5Kg and feeling quite down and slightly perplexed. ( Ouch… I’ve only lost 2,5 Kg in 5 weeks and that hurts!!!)

Who said it was going to be Easy?

Nobody, absolutely nobody! To be honest anything I have achieved in life with ease, is hardly worth talking about, so I am used to having to work hard to get to where I want to get to. Although my mind was tested this week and tested properly, my Passion is still burning within, my Focus remains steadfast, and I intend to persevere (PFP) for a whole lot longer.

You’ve heard that little voice that rings between the ears saying it’s not worth it, that we can’t do it, that there is an easier option, that it’s too cold, too dark or too early? Well I hear him all the time, but I’m not prepared to listen to him, I simply have to have the courage to stand up to him and keep pushing back each and every day and especially in the early days. It is these little daily battles that make me stronger in a race, when the chips are down you know you’ve sacrificed one hell of a lot just to get to the start line, you are not going to give up the fight too easily. I know it’s not easy, but I do know it is worth it, especially when you eventually achieve a worthwhile Goal.

So if I can achieve this personal Goal I’ve set myself, I hope to be able to inspire others to have the courage to soldier on when all seems lost, in an effort to achieve their Goals.

Even if it takes me a year (or longer) to work out what works and what doesn’t, it will not only set me up for a decent shot in my Age Group at Kona in 2015, but may also be better for my health and well-being long term.

Before I sign off I can tell you that I no longer have cravings for sweet things anymore, which is a big plus. So I’ve broken a really bad habit in terms of daily actions and in terms of mental desires, so I guess I am making some progress and look forward to the day when I’m 5, possibly 10 Kg lighter and enjoying my running again!

Thanks to all those who’ve sent encouragement, thoughts, comments, etc your time and effort is greatly appreciated and very encouraging.

Follow on @alecriddle!

YES, you Can, you Will, you Want to!!

Don’t ask me how I lost 3 Kg in 5 days! (Week 4)

Some times in Life you set Goals and you simply have to have Faith in what you are doing and that with perseverance the results will be forthcoming. Well, this past week I experienced something that I have never experienced before, when my weight dropped 3 Kg’s in the space of a few days and it was quite amazing and almost beyond belief.

Dream Big, but focus on winning the daily Battles (journey) and not the War (destination)!

Those of you who have been following my Blog will know that in Week 1 I put on 0,5 Kg and in Weeks 2 and 3 I dropped a Kilogram per week for a net loss of 1,5Kg in 3 weeks. Hardly encouraging, considering the sacrifices I had made and the fact that I had changed my whole Nutrition Plan, in trying to cut Refined Carbohydrates out of my diet. Those first three weeks were tough, especially as my body had to adapt, my mind had to be focussed and I had to change habits that have been ingrained in me for Decades and on top of that I simply love the sweet stuff!

The irony is that I’ve got as far as Week 2 or Week 3 before (not on this Nutrition Plan but in trying to eat less) and nothing seemed to happen, so naturally I became demoralised and threw in the Towel and went back to relying on training for hours and hours on end, in an effort to shed the unwanted weight. This is the first time I’ve got beyond first base and it’s as if somebody turned up my metabolism a few notches as I virtually watched the weight drop from 89,5Kg to 86,5 Kg (pre-weekend I was 86,2Kg) and I went wow, wow, wow!!

Let me start by giving thanks to a few people:

1. Professor Tim Noakes who has been prepared to challenge popular beliefs which helps us to think differently and to raise our belief ceilings. Thanks Tim for your time and effort in encouraging me personally, but also for standing up for what you truly believe in.
2. My wife, Michelle, who helps keep me focussed and prepares as many as 3 different meals in our household, thanks so much for your support.
3. Colleen De Reuck is a 4 time Olympian, whom I was fortunate to coach some 30 years ago and her amazing performances in Triathlons this past year (her first year in Triathlon) have inspired me to strive to be better and faster.
4. All the people who have encouraged me to improve my nutrition, including all those who’ve sent comments or messages these past 4 weeks, but in particular Mark Wolff and Freddy Lampret who are trying new things and a great inspiration to me.
5. Prof Noakes once more for encouraging me to write a weekly Blog as this has certainly ensured that I remain committed, as it’s like Burning the Boats, you have to win the war and sail home in their Boats or you die, it’s as simple as that!

So what did I do different?

This past week was no different to the past three weeks. The nutrition and the training were virtually identical and I checked my journal and cannot put my finger on anything being different. I recall being told be patient, you may only start seeing results after 4-6 weeks and I also know as an athlete and a former coach that it’s virtually impossible to get results in the short term.

So why have I always been prepared to patiently put in months and years of hard, physical training in pursuit of a goal a year or two down the road BUT was never prepared to focus upon the Nutrition side until a month or so out from my goal race? I guess it’s partially ignorance and partially because I was still able to get a few reasonable results as a result of training hard and a strong mind.

Wish I could swim as fast as an Orca Whale, or as fast as this Orca suit is meant to swim 🙂

I expect that I may hit a small plateau now, but I witnessed enough this past week to know that it is not all about calories in and calories out as so many advocate. I’m certainly inspired to continue experimenting and to reduce the amount of refined carbohydrates I used to eat/drink.

I’ve had a number of people ask me about my eating plan so I’ve compiled a typical day and compared it to a typical day previously and the results are astonishing. Just on reduced Carbohydrates (250-300 grams daily) there would be significant changes within my body, but by reducing the refined carbs and the associated insulin spikes I do think that I will witness improved fitness & health benefits too, but only time will tell. I am committed, I have faith and I will persevere.

You know that place that crushes our dreams if we let it, that place called a Comfort Zone, well I’ve moved out of mine as I don’t want to go to my grave with the dance still inside of me. So I’m dreaming big dreams even though I turn 53 this month & I still have so many things I want to do, to challenge myself and see what I am capable of and hopefully I may inspire a few people (especially my kids) as I journey beyond my Comfort Zone.

Typical Day: Currently

Breakfast: Scrambled Eggs & Tomato (sometimes bacon/sausage), with Cayenne Pepper

Lunch: Salad with Chicken or whatever Protein was cooked the night before, with Balsamic Vinegar (Eating as much as I want, although I’m not as hungry as I used to be)

Dinner: Vegetables with a Protein (Steak/Chops/Fish or chicken)

Snacks: Either an Apple, Strawberries, Nuts or Venison Biltong

Supplements: Generally drink 200ml of Cytomax Muscle Milk (4,5g of Carbohydrates) most days.

Drinks: Lots of water, 1-2 cups of rooibos teas and 2-3 cups of coffee, including 1 Cappuchino (all with no sugar). Plus 2-3 light beers + 2 glasses red wine weekly.

Estimated Carbs daily is about 100grams I think.

Typical Day: Previously

Breakfast: Future Life or Muesli with Yoghurt

Lunch: 4 slices whole-wheat bread with chicken and salad stuff.

Dinner: Potatoes, Vegetables and Protein as above. (Plus sauce)

Snacks: Bananas, Frozen Yoghurt, Biltong, Banana Bread or Carrot cake (weakness)

Supplements: Cytomax drink and  Cytomax Bar

Drinks: Water, Tea, Coffee (with Rusks) and a a coke/sprite light daily. Plus a dozen light beers weekly + 1-2 spirits with mixes.

Estimated Carbs daily was about 350-400 grams! (I had no idea I was taking in so much)

So if you consider that I am taking in approximately 250 – 300 Grams less of Carbohydrates a day than I used to and I feel better for it, in terms of energy levels, sleeping and toileting, then I have to ask did I really need all those Carbohydrates in the past? Or was I simply conditioned into eating and relying on Carbohydrates on a daily basis?

My body certainly has ample fat reserves and if I can encourage my body to use fat as an alternative energy source, then I should see an improved body composition and hopefully an improved aerobic engine, which is what we Ironman athletes need.

Thanks to my sponsors Isuzu, your mantra “You Know You Can!” has never been more appropriate!!

For those who have enquired what I did to get started, I listened to Professor Tim Noakes’ suggestions and I also followed the suggestions of Dr Phil Maffetoneone’s two week test (or start), which is summarised in the link below:

http://ironmansa.com/2013/08/26/two-week-test/

Follow me on Twitter @alecriddle

“He gives strength to the weary and increases the power of the weak. Even youths grow tired and weary, and young men stumble and fall; but those who hope in the LORD will renew their strength. They will soar on wings like eagles; they will run and not grow weary, they will walk and not be faint.” Isiah 40:29-31

It isn’t Easy, but it is Worth it! (Week 3):

This past Sunday was the World 70.3 Championships in Las Vegas and having been at the 2010/11/12 editions of this Championship, I was feeling a little bummed that I was absent this year, especially as I had qualified and planned to partake.

Kyle Buckingham, World 70.3 Champion M30-34

However, injury and then a period of laziness and putting on weight put paid to that, so I was left to spectate from afar and think what might have been. However, we cannot live life by looking in a rear view mirror (that’s for learning from our mistakes or experiences), so I’m inclined to look at the positives, one of which is just how motivated I am after witnessing friends Kyle Buckingham and Colleen De Reuck win Age Group world titles.

Hopefully I will not only be back in competition mode by Ironman 70.3 in East London January, but I will be at a new fighting weight with a healthier body to match. And that all depends upon me remaining committed to the path I have chosen, which is to to try and improve my nutrition and to become a lean, mean, racing machine.

Well I’m on Day 24 and happy to report it is going very well indeed, I’m into the habit of eating better and planning my meals, both at home and when we are out and I am eating hardly any refined/processed Carbohydrates. In fact most of my Carbs come from salads, vegetables and fruit and I must say I am feeling better.

I was reminded of the importance of having a more streamlined body when I re read this article that I posted on the impact of your BMI on aerodynamics, where we find that the body alone is repsonsible for 66% of total wind resistance. Should I need any more motivation?

http://ironmansa.com/2011/11/13/the-importance-of-aerodynamics/

So just how did Week 3 go?

Well another  1Kg lighter and another cm lost around the waist is definitely motivation to push on, but those are merely stats and like life (or investments) the stats are good some weeks and not so good the next, so we have to be careful of judging our progress on snapshots. Truth is that the longer we remain committed to anything, the better the results will be.

Besides the stats, I am feeling amazing, no shortage of energy and I rarely feel hungry. Sure I still have the odd craving for those ‘nice/sweet’ things that my body has been used to having day in and day out for the past 3 or 4 decades. Fortunately they are not bad cravings and I know that my addiction to sweets, chocolates, biscuits and the like is diminishing by the day, especially now that I know I will be better off both health wise and from a sporting point of view, as I now eat for Life, Health and Sport and not for a short term racing goal which has ensured a huge change in mindset and motivation.

I have radically reduced eating/drinking refined or processed carbohydrates and surprisingly feel great, yet I was always taught that I needed these carbohydrates to function well at work and in sport. I haven’t felt tired mid afternoon for a few weeks now, whereas I used to often get that drousy feeling in the past and I also find I’m sleeping better at night. Sure, I (like anybody else) would have liked a miracle and seen the weight just drop off me, but it hasn’t, although losing 2Kg in 3 weeks with far less training hours than I’m used to (I’m on a minor exercise programme for a month while adapting) is nothing to be sneezed at.

I am living proof that if you start with a small step and change something then those steps turn to days, to weeks and months and years and before you know it something extraordinary has happened. So this is just the start of big things in my opinion, as we know when we train for an event we shouldn’t expect results in the first 3 weeks, so why should a nutrition plan be any different? I’m looking to 3-6 months and beyond!

I also know that when I am at the weight I am currently at, I cannot compete in any race except perhaps a swim event where weight hardly counts. In fact I struggle to run 5min or 5min 30sec per km enjoyably or comfortably. So as the weight drops I will start enjoying my running once more, but this time I want it to drop for the right reasons (healthier lifestyle & better nutrition) as opposed to a quick fix due to hours and hours of training.

I know people refer to Prof Tim Noakes’ LCHF (Low Carb/High Fat) diet or eating plan, well for me I don’t like the word diet as it implies short term remedy and I am now following something I want to follow for life. I’m inspired and have received some great pointers from Prof Tim Noakes and am trying to implement them without being too extreme. Yes, I am eating LC’s although I have no idea how many Carbs I’m taking in as I’m not a bean counter and I am not consciously trying to eat HF, in fact the only real addtional fat would be coming from things like nuts and not cutting the fat off a rump steak.

I am hoping that my body will, however, start to use fat as an energy source and having run many ultra marahons including the Comrades Marathon in the past, I know the benefits of the body being able to utilize fat as an energy source.

What I am noticeing is that when I have a treat day (a breakfast cereal and a few beers) my body reacts quite badly and I feel lousy and have to visit the toilet for all the wrong reasons. I have no idea what is happening inside of my body, but do no that there is immense change occuring and hopefully it will be for the better and I believe it will be.

I can recall my first ever Ultra Triathlon like it was yesterday, it was the Durban Ultra in 1985 and I was trying to win the race and a slot to the Ironman in Hawaii. I had been told to take lots of Grapes, Potatoes and Coke or I would run out of energy. Well I was struggling to get the nutrition down the hatch and I started hallucinating halfway through the run and I sat down on the side of the road and asked my sister to get me some KFC chicken… I waited losing valuable time, but she got the KFC and I ate the chicken and was stronger than ever those last 16km. It’s always been an anomally to me why my body craved that greasy chicken, but it did and it seemed to work while I was struggling to ingest the Carbs. Over the years I have taught my body to be reliant solely on Carbs, perhaps too reliant and yes, I still think that I will need Carbs for racing and some of the harder training sessions but will probably learn more about that as I continue on this adventure.

Sometimes I hear MTB stage racers talk about using nuts and biltong during their events, is it the body desiring what it needs perhaps? Pro Ironman athlete Freddy Lampret and a few of his athletes have done a 200km bike ride on water, so the body is adaptable, it’s a case of finding what is best for you.

Carbohydrates are Addictive:

Carbohydrates give you an immediate lift, so we come to rely on them for that, it’s almost like watching kids at play, give them a sweet or a chocolate and watch them buzz and then the batteries run down until the next sweet. Do we need this artificial lift for the metabolic benefits or for satisfying our brains, our addiction? I haven’y exercised beyond 90 minutes these past three weeks, so it will be interesting how my body reacts when I train 3 hours or longer. One thing I am able to do is hammer out a good one hour swim session with no side effects, or slowing down.

I am also aware that lots of endurance training/events combined with high carbohydrates can produce inflammatory responses and I’m not sure of the impact this would have on the body if done repeatedly, as I was doing.

You see when you ingest refined Carbohydrates you get a huge Insulin response and I’ve read that repeated Insulin responses/spikes (high glucose) are damaging to our health in the long term. I have done the tests and am not Carbohydrate Intolerant so I may well be okay, but if it is bad for those who are intolerant what about me? (have you had the Test?)

But, while I’m hoping I may be en route to a healthier lifestyle I have also read that cutting down on the Insulin responses can improve my sporting capabilities or efficiency and this appeals to me. This is another reason why I am very keen to view this from a longer term perspective than my previous shorter term outlook.

Benefits of reducing Insulin Spikes: (A brief summary of my readings of Dr Phil maeffetone’s book “Endurance Training & Racing”. Maffetone was the coach of Mark Allen, 6 time Kona winner.)

The Sun setting in Kona, Hawaii

When we absorb Carbs, most are broken down into Glucose and absorbed into the blood. The rise in blood sugar immediately triggers the release of the hormone Insulin from the pancreas. Insulin is a very important hormone but too much of it adversely affects our endurance and health. Apparently insulin is processed whenever you eat/drink Carbs, except when consumed during training and/or competition. Insulin levels are reduced during physical activity, helping the body burn more fat for energy.

1. Insulin reduces the bodies fat burning ability.

2. Insulin can also reduce Aerobic Function.

3. High Insulin levels also suppress two important hormones, namely Glucagon and Growth Hormone.

3.1. Glucagon has the opposite effect of Insulin and is produced after Protein consumption. While Insulin promotes fat storage, Glucagon promotes the use of fat and sugar for energy.

3.2. Growth Hormone helps provide many of the endurance benefits we obtain through training, including muscle development, sugar and fat burning and the regulation of minerals and amino acids.

Insulin allows us to use and store Glucose and as this happens, blood sugar is lowered. Insulin works through 3 mechanisms:

-About 50% of Blood Sugar (half of Carbs eaten) is quickly used throughout the body for energy, especially in muscles/brain.

-About 10% is converted to Glycogen, a storage form of sugar and is stored in the muscles & liver.

-About 40% of Carbs eaten are converted to Fat and stored as Body Fat. This is the source of Fat used by the Aerobic Muscles for energy, but if the fat-burning mechanisms are not working well, or if too many Carbs are absorbed, the fat stores get larger.

Notes:

1.  I am not a Doctor or a Scientists and am merely sharing what I read, or hear from experts, so I personally cannot say with conviction that any of the above is fact.

2. They say everything in moderation, but I believe a moderate approach to weight loss (or nutrition) will only get you so far & it hasn’t really worked for me in the past. It seems my biology is against me, so I need change and I need to be serious about it going forward to ensure I am leaner & healthier than I was before.

3. Do not expect it to be easy, as no change is easy. Persevering will definitely be easier than the pain of regret of not trying, of never knowing if you maximised your potential. I’m in it for the long haul, I’ve burnt the boats so there is no turning back and I am inspired by all those of you who tell me you are inspired or that you are enjoying sharing my journey.

All The Best, Believe to Achieve!

YES, you Can, you Will, you Want to!!

How I overcame an Addiction?

If you have ever been addicted to something, or witnessed somebody with an addiction you will realise that it can bring you to your knees, or hold you back. Sometimes the Addiction can be life threatening and other times not, although a simplistic addiction to games or social media could prevent you from reaching your true potential.

I had an Addiction that was preventing me from reaching my sporting and business goals and contributing to a depressive state of mind. Here’s my story on a seemingly innocent addiction.

When I was down and out (11 years ago) and just having closed a business (before I was liquidated) there was this one thing that was holding me back from rising from the Ashes. It was a terrible Addiction!

It was an addiction to the game Solitaire, a computerised card game with different playing levels. I would never opt for the easy option, so I was always on the top level and to make matters worse I hated losing. So sometimes I found myself playing for hours & hours before I won a game and shut it down for another day.

So I called in the IT guy and asked him to delete every game off my computer. He mentioned that he could hide it and re-install it again in the future. I asked him are you mad? I need to get rid of this temptation for ever and ever, so I effectively Burnt a Boat right there and then.

(http://ironmansa.com/2013/08/22/burn-the-boats-maximise-your-potential/ )

That was all of ten years ago and sure I missed it for a week or two, but by month end I was enjoying its absence. When somebody asked me what is the one thing I can attribute my success to, in work and sport? I responded that it was probably culling the Computer Games. So eradicate temptation, kill off addictions and the sky is the limit!

Now I’m culling my addiction to refined carbohydrates and am on Day 19 and I think the habit, or addiction is close to dead. Am loving every day, feeling better every day and am hoping and believing that my metabolism will kickstart itself soon.

Quitting is easy, so why Quit? (Week 2)

16 Days into my Challenge and……

It’s at this point in any challenge that most people quit (if they haven’t done so already). and I am seemingly stuck, particularly if I judge my progress on weight lost. I stepped on the scale and was shocked to find that I am only 0,5kg less than when I started focusing on this new direction a fortnight ago.

Fortunately I know that I am in the most critical phase of my new Journey and I need to revisit a few things. Why did I start? What is my Vision? What is my Purpose? How will my mantra of Burning the Boats help me now?

Truth be known, my ultimate success or lack of it will depend on how I answer the above questions and also how I respond to this challenge within a challenge. I cannot quit now, I have to persevere, remain committed and pull through, as this ‘week’ may define many of my future successes or lack of them.

“You cannot change your destination overnight, but you can change your direction overnight” (Jim Rohn)

The early days, seems like I’m having to dig deep once more!

1.      Why did I start?

I believe that the majority of us have been eating badly and arguably the biggest culprits are Ironman athletes, as we can seemingly get away with it due to the hours spent swimming, running and cycling. I am living proof of that, but I’m also starting to ask myself have I realized my potential; how has all this junk that I’ve been eating affected me inside my body; has the food I’ve been eating (in the past) been a contributor to my poor sleeping habits or my energy levels?

The more I read the more I believe I’m heading in the right direction and it may take months, or years to reach my new destination, but I am sure it will be worth it. One thing is for sure it will be an interesting Journey.

2.       My Vision?

Bill Hybels said in his book Courageous Leadership that Vision “Is a picture of the Future that creates Passion!” I have a Crystal Clear Vision of my future, of being healthier, of being more streamlined and this picture of the future is creating sufficient Passion for me to stay focused and to remain committed.

3.       My Purpose?

It was the tragic passing of my 19 year old Stepson Reece that was the catalyst to me getting started and that little spark became a fire within, enabling me to chase my dreams and compete in ironman competitions worldwide. My transformation appeared to encourage others to want to dream again, to want to get off the couch and back into the game of life.

So this has become a huge motivator for me, trying to encourage others, to inspire people to change direction in an effort to pursue a new direction within their lives.

4.       Burning the Boats?

The beauty of Burning the Boats and committing your Goals to Stone is that you cannot simply erase them, or rub them out. This is one of the reasons I Burnt the Boats and why it is so much easier for me to push on and to persevere. What message would I be sending out now if I called in and said sorry (to anybody following this weekly Blog), it’s a little tougher than expected so I’ll start again next month, or next year?  (http://ironmansa.com/2013/08/22/burn-the-boats-maximise-your-potential/)

Week Two and how am I progressing?

Perhaps the only progress I have made this week is that I know I’ve broken a really long, bad habit. I no longer desire some of those really bad refined carbohydrates, things like chocolates, biscuits, chips, rusks and muffins. Before I proceed let me record my gratitude to my wife Michelle, who is supporting me in my efforts but more importantly preparing the meals… thanks very much!

I stuck to my Plan very well, yes I had a couple of Light beers and Future Life on one of the days (my Treat Day- never call it a Cheat Day as you want to digest positives not negatives), but other than that I did great and stuck to my Plan to a T! My one concern is, should I be cutting out the Capuchinos (a big weakness), so if you have an opinion on this I’d be grateful to hear from you?

My reactions to the week: Well sticking to the Plan was so much easier than I thought it was going to be and it was a case of building upon the momentum of the first week. Strangely enough I never seem to be very hungry any more which is a great sign and I think now I’m snacking (nuts and kudu biltong) purely out of habit. It’s important to snack, but I probably do snack too often and in too large quantities, but it was important that I snacked often those first two weeks, but this will be one of my key focus areas going forward.

I even had two social commitments including a staff braai and drank 2 glasses of red wine and snacked on carrot sticks and nuts, which I thoroughly enjoyed. Strangely enough I had no desire to sample the chips & dips, nor the pasta or potato salads, something I would have got stuck into a few weeks ago.

My energy levels have been more constant and I think I am sleeping a little better. Even going to the toilet is different these days and one big plus is that there is far less gas emissions around the home.

But while I chalked up a big Plus on the Plan, I must say it is very disappointing that the weight is being stubborn and not falling off me like we would all hope it does. (If anyone has any encouragement or rationale on this please let me know as I would be grateful for that but it would be great to share it with those who face similar challenges?)

Do Not Let the How Limit You?

I’m not sure of the How, but I cannot afford to let the How limit me. I do know that some of the best Visions are the ones that we have no idea how we are going to achieve them. Somebody once said let imagination be your only limitation.

I can recall a bike ride in 2007 when I wasn’t very fit or in great shape and somebody asking me what is my ultimate goal. I said I’m aiming to get to the World Championships and challenge for a Podium in my Age Group. Sure he laughed and so did I, as I had no idea if it was possible and it certainly appeared not, except for one thing…. I had a vivid imagination and if you can imagine it, it is Possible. It was Possible! View Las Vegas race report here (http://ironmansa.com/2011/11/13/the-riddle-of-the-iron-man/)

I have no idea how successful I will be on this new challenge, but I can imagine it and I’m starting to see myself as I can become and no longer as I am, which is an amazing vision. I don’t know the How, but I’m inspired and while it is important to me, there is something ‘bigger’ than me at work here. I am hoping that others can learn from my experiences, my mistakes, my successes with this challenge and improve the quality of their lives, or enhance longevity.

This week I took a phone call from an old University friend, Douglas Gerber, who now lives in America and he is struggling with similar weighty issues since a back operation (must be an age thing), but a little over a year ago he ran a 33 minute 10km, which is inspiring in itself. So come on Douglas time to get back on track. Also chatted to Mark Wolf, who is seemingly a fundi on Nutrition and I hope I can learn a trick or two from him. In the meantime I’m sampling some of his recipes.

Australian cricketer Steve Waugh once said and I live by this motto..

“If you want something to happen with all of your heart, you will always find ways to make it happen: If you do not really want it with all your heart, you will find an excuse to explain why it did not happen!”

It’s important to remember that life begins at the end of your comfort zone and nothing worth achieving is easy, so it’s time to get into the trenches and put your back into something. Unfortunately most Goals (Vision) fail either at the start or in the execution, as we never expected it to be stubborn or difficult, which is what I am experiencing. But, I am going to keep fighting back, getting up once more than I am knocked down and I will finish strong!

So  this week will be trying to do a few more training sessions (last week was particularly poor as I hurt my shoulder at swimming so only swam twice and ran & biked once, but both were very short). However, my main focus will be on pushing through on the new Nutrition Plan, trying to stay away from refined carbohydrates. I will be bold, it will be measurable and I will be accountable and in time I will start seeing the benefits.

Enjoying the Journey, although it is very Challenging!

Cheers for now, Alec (@alecriddle)

During the course of this week @davepearce76 sent me a link to an article by Ben Greenfield entitled ‘Does endurance exercise make you age faster?’ Wow, this was a wake-up call and below is a brief extract from Ben’s article, together with a link to the article. I highly recommend that you read it, you may just view Life through a different Lens thereafter.

For a long time, Chad stayed fit on the outside, but broken on the inside, and it eventually caught up with him. Within just a few years, Chad will barely be able to do any of the exercise that he relied on for so long to keep him sane and keep him lean. Even simple movements will hurt.

And Chad will quit enjoying life. 

If Chad had taken the trouble to have some tests done, he would have discovered…..

-hampered fat metabolism and a pre-diabetic condition from excessive sugar, starch, carbohydrate and high-glycemic index carbohydrate intake…

-chronically elevated cortisol hormone levels, systemic inflammation and blood vessel and nerve damage from oxidative stress and free radical production…

-skin, joint and connective tissue breakdown from hormone depletion and high levels of inflammatory markers like HS-CRP, fibrinogen and interleukins…

-rock-bottom vitamin D, depleted omega-3 anti-inflammatory fatty acids and plummeting testosterone levels from a low-fat diet combined with energy depletion from overexercise…

-a leaky intestinal wall, fungus overgrowth in the gastrointestinal tract and severe neurotransmitter and sleep imbalances related to a broken gut…

-depletion of elements crucial to the heart’s electrical activity, such magnesium and trace minerals, combined with excessive levels of oxidized cholesterol and plaque formation…

Read more: http://www.bengreenfieldfitness.com/2013/03/does-endurance-exercise-make-you-age-faster/#ixzz2dpCnJXm1

YES, you Can, you Will, you Want to!!

Week One Thoughts (Week 1):

As you may well know I started a new Lifestyle Plan last week. I prefer to call it a Lifestyle Plan as opposed to a new Nutrition Plan and it was born from a multitude of factors. Yes, I want to be a lean, mean racing machine and hopefully I will see some fruits from the choices I am making; but more importantly I am trying to be more health conscious, so this is about a massive change in mind-set for me.

In the past I’ve always been of the opinion that I can eat anything because of all the training being done. How wrong I was! Firstly and most importantly I think I have been subjecting my body and my health to unnecessary health risks by consuming anything and everything, especially the excessive refined Carbohydrates.  Secondly, it may have cost me in a few races as I probably haven’t been racing at my optimum racing weight but that is being very extreme and is not for everybody.

Carbohydrates is a hot topic right now and you will read plenty about the subject, with Professor Tim Noakes speaking out about highly processed carbohydrates. I am trying to avoid over reacting or being too extreme, while at the same time listening and reading what experts have to say on the subject. I have certainly come to the conclusion that too many refined carbohydrates have been consumed by myself in the past and that this is something I need to address.

Prof Tim Noakes & I at the Sports Science Institute

Gary Player, is arguably the fittest South African and certainly the most consistently fit over many years and he advocates if it is processed avoid it. Well perhaps his body is lucky, or maybe the harder he practised the luckier he got!

Two Week Test (http://ironmansa.com/2013/08/26/two-week-test/)

I decided to follow a two week ‘test’ advocated by Dr Phil Maffetone (which may be very similar to what Prof Tim Noakes would advocate), which eliminates most Refined Carbohydrates. Why a two week test? Well for me there are a few reasons, set out below.

1. I don’t like failing tests, so that increases the likelihood of me succeeding.
2. It’s harder to focus on 3 month, or one year goals, so 2 weeks is seemingly achievable.
3. Once the 2 weeks is concluded, motivation rises which improves the chances of continuing.
4. Two weeks is very often what is required to change habits.
5. I had publicly stated my goal and burnt any life boats or options of turning back.

Week One?

When setting Goals it is important to set S.M.A.R.T. Goals (Specific; Measurable; Achievable; Realistic; Time Bound) and my Goal was very specific and if I am serious about change then yes it would be achievable. But, it is important to realise that change does not come easy and that there will always be trouble at the border post, as we can easily visualise doing something but the execution thereof is so much harder. If you want to transform or get out of your comfort zone, there will be many obstacles and most will come from that little inner voice that is trying to discourage you.

I had done my Shopping prior to the start of Week One, ensuring I had the right foods available and thus wouldn’t be too easily tempted (very, very important). I had written down in my Journal what my Challenge was, the Choices I had made and what I hoped the expected outcome would be and read this daily to reinforce my commitment and escalate my motivation. So I think I was well prepared.

However, change is always tough and most people do not like change and I certainly found the first 2 or 3 days the toughest as your body and your mind (plays games) starts trying to adapt to this new Lifestyle Plan (or Nutrition Plan). I walked into Newton Park Super Spar and while walking down the aisle towards the Tills there was my weakness awaiting me…. mounds and mounds of chocolates. Fortunately before I walked into the Spar I had prepared my mind for the temptation and can remember laughing at the chocolates. In fact I picked one up and asked it “Will you take me closer to, or further away from my Goal?” The chocolate could not answer but the answer was easy and the temptation was laid to rest.

In past months when I hadn’t been so committed, I remember thinking just one more chocolate and I will start next week…. Well that probably happened a dozen times, as it is so easy to put off until tomorrow in this ‘instant gratification’ world that we live in. Get Started!

I remember those first two days having a rumbling stomach in the late afternoons and in the past this would have been a signal to have a biscuit or a rusk. However, my mind was alert and ready and I told myself this was my metabolism getting ignited and starting to burn off the fat, it was like a free interval session without the blood, sweat and tears.

An interesting observation is that as the week progressed I started getting less and less hungry (hunger pangs) and this is probably because the Protein and Fat keeps me full longer and bear in mind I can eat as many nuts, kudu biltong and salads as I like, so I was consuming quite a lot of food.

Another thing I have noticed is that I don’t have a sudden loss of energy, or a feeling of being lethargic an hour or so after a meal, which I think is normally attributable to High GI Foods or Refined or Processed Carbohydrates. The reaction to High GI would normally be that the foods are digested much more rapidly; that they raise Blood Sugar rapidly but a few hours later lead to a crash in Blood Sugar. This leads to a vicious circle of on-going hunger and fluctuating energy levels.  I would advocate reading the article entitled Carb Addiction, on my Facebook page ‘Alec Riddle Coach & Athlete’ with insights by Dr David Ludwig for a better understanding of what we are up against.

Normally I would never weigh myself after one week, but wanted to do so enabling me to share with you what was happening both mentally and physically. So this morning before weighing myself I prepared myself for disappointment as I did not expect to lose weight, even though I had lost a cm around my waist (always measure yourself-as this is more noticeable than weight loss). So I hopped on the scale and I’m 0,5 kg heavier than a week ago (which is sort of what I had anticipated) and that after swimming 4 times, running 3 times and cycling twice within the week? This news could and I’m sure does derail most plans, as they expect results within a week.

As a sportsman and sporting coach I know athletes cannot expect results within a week or two and usually get slower before they get faster due to fatigue from the first week or two of training. Unfortunately we want instant weight loss, well the bad news is that there is no magic formula unless you visit a plastic surgeon. It’s important to remember that fat will be turning to muscle, that the body retains water at differing rates and I’m sure that many other things are happening within the body, so please do not be discouraged. I know next week the scale will be a better friend.

In hindsight was it tougher than I expected? No it was as I expected. Could I have done it any better? Yes, I did have one morning of Jungle Oats but it was planned and I did have 3 Light Beers on Friday night and 2 glasses of red wine on Saturday night, but they were planned (treats or rewards). I believe it is important to have a few small rewards within the week, as this provides a little more encouragement.

The best part of the week was shopping on Sunday afternoon, to ensure I had all I need for the week ahead. Walking down the aisles and thinking how nice it will be to have fruit next week (unrefined carbohydrates) and suddenly I started appreciating fruit whereas in the past I’d taken it for granted and often pushed the fruit aside for refined carbohydrates which have no nutrients to help my body. So yes, one more week to break the bad habits and then a lot to look forward to, in particular body composition changes over the longer term; hopefully improved performance on the bike and in the run, but most importantly I think I will be improving my health and hopefully inspiring one or two folk to follow suit. Good Luck!!

YES, you Can, you Will, you Want to!!

Two Week Test

A two week test as advocated by Dr Phil Maffetone:                                                   (and some comments from my Journal)

Purpose: Get Healthier; Lose Body Fat; Improve Aerobic Function & Overall Endurance!

Outcome Expected: Jumpstarts Metabolism into a higher Fat Burning State!

Objective: Restrict moderate and high-glycemic (GI) carbohydrates. (NB: not to restrict calories, or fat, or all carbohydrates more the highly processed carbs and high GI carbs).

No need to weigh foodstuffs or count calories, as this is not a Diet. Simply eat what you’re allowed and avoid what should be avoided, snack properly (every 2 hours if necessary) and don’t get hungry, all for TWO weeks!!!

Foods to Eat during the Test:

You may eat as much of these foods as you like:

-Eggs (white and yolk)

-Heavy (whipping) cream and/or Sour Cream

-Unprocessed Cheeses (real cheeses)

-Unprocessed Meats (incl Beef, Venison, Turkey, Chicken, Lamb)

-Fish and Shellfish

-Tomato or other vegetable juices eg Carrot juice

-Water

-Nuts, seeds, nut butters

-Cooked or raw vegetables (No Potatoes or Corn)

-Oils, Vinegar, Mayonnaise, Salsa, Mustard, Spices

-All Coffee and Tea

Foods to Avoid:

-Breads, Rolls, Chips, Crackers, Muffins, Cakes, Cereal, Biscuits.

-Fruits and Fruit Juices

-Pasta and Potatoes

-Sweets including products containing sugar (Sauces, Honey)

-Highly processed meats such as cold cuts

-Corn, Rice, Beans

-Milk, Yoghurt

-So called healthy snacks (including energy bars/drinks… unless long endurance training)

-All sodas, including diet drinks

Notes on Alcohol:

-Alcohol allowed includes Dry Wines and Pure distilled spirits (Gin, Vodka, Whiskey) mixed with plain carbonated water, including seltzer.

-Alcohol not allowed includes sweet wines, beer, champagne and alcohol containing sugar (Brandy, Rum) or Alcohol with Tonic/Soda water.

When in Doubt, Avoid It!!!!

“Why am I doing this & Why am I sharing?”

Just short of a Decade ago my 19yo Stepson Reece passed away very tragically and his passing was the catalyst to me reinventing myself & getting fit once more. My weight had peaked at 103kg and I was not in a good place from a physical, mental and health perspective.

Reece was the catalyst to me thinking of doing an Ironman and I finished my 1^st IMSA one year (2005) after his passing, in just short of 13 hrs. That little spark became a flame and then a fire within, as I began to Dream and see myself as I could become and no longer as I was. I was committed and trained very hard, culminating in participation in a number of World Championships events, including a treasured finisher’s medal at the Kona Ironman World Championships in 2012.

Kona Ironman

After 70.3 & more particularly IM 2013 (I had qualified for both Las Vegas and Kona and had every intention of going), I picked up an injury which set me back quite considerably. One of the biggest problems I seem to face, is that I am an extremist and can either be totally committed & disciplined, alternatively I am in the doldrums & tend to binge eat, or perhaps just eat what I am used to when training 3 hours/day. Also, when I am injured I throw myself into my work as a Financial Planner in an effort to compensate for the hours lost when in serious training, so training of any kind becomes virtually non-existent.

It’s a challenging transition and at one stage I was very ‘depressive’ if one can use the word in a lighter form, but I think my mind (and body) were saying enough is enough, time to slow down or to retire from this level of competition. However, being Isuzu’s Ironman Brand Ambassador, it wasn’t that easy and I certainly wanted to remain committed to them as they had been committed to me. The three months that I was in a time warp were not wasted, as not only did I give my mind & body much needed rest & recovery, but I also started thinking of my health, in particular my ability to pack on the Kilos when not training.

At IMSA in April 2013 I weighed in at under 80kg and 3 months later when my clothes were struggling to fit I revisited the scale and to my horror I was 90+. I was shocked and if I’m brutally honest ashamed that I could let myself go and it all happened at the blink of an eye, but then I started asking questions. One hears lots of talk of Carbohydrate Intolerance, so I phoned up my friend Professor Tim Noakes and asked him what he thought? He suggested a GTT test so I duly went for the Test and followed the test up with a visit to the Noakes at the  Sports Science Institute in Cape Town.

Prof Tim Noakes & I at the Sports Science Institute

Thinking you may be CI is disconcerting to say the least, so when Tim looked at my results and said you are anything but Carbohydrate Intolerant, I was a very relieved man. We chatted about a variety of health and nutritional issues, about the populations excessive intake of Refined Carbohydrates, about my ideal weight and in essence I realised that I needed to up my game, if I wanted to compete with the World’s best in my AG at Kona in 2015. (One of the highlights of my visit was chatting about the 1985 London to Paris Triathlon Relay-Tim was our Team Doctor on that trip & Bruce Fordyce our run coach)

I was started to think out of the box and I was starting to Dream again after my discussions with Prof Noakes and also due to having read the book ‘Endurance Training and Racing’ by Dr Phil Maffetone, Mark Allen’s former coach. I realised that I had been racing about 4 % ‘overweight’- so yes those brave souls who asked me about my puppy fat were correct, I did have a bit of a spare tyre even though I didn’t want to admit to it. This could relate to time savings on the bike & run, which may translate into quite a significant time differential in a 70.3 or Ironman.

Just prior to visiting Tim in CT, I monitored good friend Colleen De Reuck’s performance in her first 70.3. I coached Colleen in her earlier years at University and she went on to become a great runner, breaking a few World records and going to 4 Olympics. Colleen is 49 and ran 81 minutes for the 21km at Boulder 70.3 and that performance got me thinking. As a 51yo I had won my AG at Las Vegas with a 90min half marathon and thought that was quite fast, but Colleen has raised my belief ceiling to what is possible and the need to believe I can go faster, which is what I will have to do if I want to be competitive over the next year or two.

So I’ve decided to commit to being more astute on the Nutritional side and to try and learn more, in an effort to see just what can be achieved and in an effort to look after my health, as a number of friends/clients have been affected by severe health issues recently and our health is our greatest asset. If our health attacks us, no amount of money in the world can restore our health so we need to look after our bodies from both a nutritional and physical point of view. In addition I believe I could improve my aerobic efficiency by changing my eating plan & focussing upon Nutrition.

The reason I’m sharing my challenges, my choices and my actions is twofold, firstly sharing is part of a successful training/mental method I use called Burning the Boats (see http://ironmansa.com/2013/08/22/burn-the-boats-maximise-your-potential/) and secondly, I think there are many people facing similar challenges to what I face. I still have some Dreams & Aspirations of my own, but I would like to think I may be able to help other people to transform & to dream again as we did when we were kids. I trust that sharing my inner feelings, fears, dreams, experiences, obstacles and challenges will have a positive impact upon those who are seeking inspiration or knowledge.

You are welcome to follow my progress on Twitter @alecriddle or on my facebook page entitled Alec Riddle Coach and Athlete (https://www.facebook.com/#!/pages/Alec-Riddle-Coach-and-Athlete/145665372127708) ! I will post links to this Blog via Twitter and FB, but you are welcome to follow this Blog, as I post weekly updates of my progress.

Next Week: The Mind Games when trying to Change!

YES, you Can, you Will, you Want to!!