On arriving at Briar Ridge Vineyard after a 20 kilometre warm up ride from our accommodation, the news that greeted us was slightly unwelcome. The race organisers had cut the course by 12 kilometres, due to the overly muddy conditions of some of the trails. This would have been great news to most riders, considering the mud-fest the day before, but this meant that my endurance strengths would be less likely to come into play at the back end of the stage. Despite my disappointment, the good news was the sun was shining and the rain was being kept at bay.

The start involved an early pinch climb, a few hundreds metres into the stage, a rapid descent and then approximately five kilometres of climbing. Despite a good warm-up, I felt decidedly average and quickly lost ground on my rivals.

At the top of the climb my sunglasses had steamed up to the point I couldn't clear them. We passed the lookout and were soon descending down the Great North Walking Track. The problem was I just couldn't see, but I somehow clumsily  survived the ordeal. Once released onto some open track, I realised I had lost large chunks of time on those ahead. 

I was able to work with others on the short bitumen section, and as we negotiated the Aberdale State Forest Roads, I tried to swap turns with Ben Jacka, who was looking comfortable on his home trails. I eventually lost his wheel and found a new partner in John Elliott, sitting one place behind me in the Masters 1 Category. This proved a fruitful partnership until I took a bad line into a corner, unclipped in a gully and the following crunch (I found out later) was John Elliot launching over the bars. His rear hangar bent, meant I lost his support for the rest of the ride. 

I closed and passed other solo riders, including Craig Barnes, who exclaimed his day was pretty much done and he had no legs to follow. I rode alone to the finish, through the Richmond Vale Railway Museum, a strange and eerie place reminiscing days long since gone.

This turned out to be an enjoyable day, in terms of riding, but disappointing in regard to the result. I finished sixth in Masters 1 and 47th overall. The Top 4 riders in my category all finished ahead and I now trail Alex Kooijman, in fourth by over a minute.

Tomorrow's final stage will be a power day, incorporating bike paths, stair climbs, Glenrock MTB Park and a beach section, before finishing the event at the spectacular Nobbys Beach Reserve.

The sunshine and beautiful blue skies of Day One were quickly to become a distant memory, as New South Wales remembered it was actually Winter and left her taps in the sky on full throughout the night. Peter Selkrig and I, duly aborted the scheduled forty minute warm-up ride from our accommodation near Lindemans Winery and took to the warmth and dryness of a motor vehicle. Fortunately, the rain abated and a satisfactory warm up was achieved before the race start.

The lead car peeled off after four hundred metres and the race up the first big climb was on in earnest. Selkrig had been caught napping and was still in sight half way up the hill. Category rivals were all within touching distance, while fellow Manly rider, Mark Hardy, appeared to be struggling to find his usual comfortable rhythm. The field began to spread out as the fireroad continued to point skywards. Mud was being thrown up from other riders, and it seemed folly to follow too closely. I decided the sunglasses were more a hindrance and carefully stowed them in a back pocket, from which they were soon ejected and ultimately  lost. Mud was still getting in my eyes, but a few blinks, and vision would be temporarily restored.

At the top, the trail undulated for a few kilometres before diving into some newly created singletrack. At first, the trails were incredible fun as it was possible to slide uncontrollably down the mud slides, unclip at the bottom, and use a trailing leg to turn into the next section a la speedway. It was here I was to pass Imogen Smith, who had made a very fast start, but was now looking distinctly unhappy with all the mud. My fun continued for only a little longer. The trail was becoming less and less rideable, as were the short pinches that seemed to be ever increasing. Running the bike up the hills became more and more taxing, as did the remounting of the bike and reclipping into mud-caked pedals with mud-buried cleats.

On a dry day, this section of singletrack would have been a dream to ride - the Race Organisers had even promised some of the best singletrack we would ever ride. This fact was an even more bitter pill to swallow, when the trail emerged on a newly bull-dozed section. The dirt had turned into knee-deep mud that surely couldn't be ridden. I tried to run with the bike, but the wheels gathered so much mud that they stopped turning and I ground to a halt. I picked the bike up but it was now so heavy, that even this was impossible. The only option was to stop and clear as much mud from the wheels as feasibly possible. I continued on my way but the mud-fest just kept coming. It was hell on earth and I was losing the will to live. When would this ever end. I looked around and others were struggling too. Selkrig was to snap his chain, others were to retire completely. After some might say was an eternity, the trail emerged onto a more solid road. After clearing as much mud as I could I was able to ride away, just as Emily Parkes passed by. I soon found my rhythm and we were back in a mountain bike race again. I overtook Emily on a pinch climb and never saw her again.

The bitumen road section into Millfield was an opportunity to work with others and keep a decent pace up. Unfortunately, our small group of four soon became three. At the bottle drop, a second rider stopped and our group was two. My partner was having problems with his rear derailleur and had actually wanted to stop so he could clean his drive chain, but had erroneously followed me past his point of saviour. His loss was my gain, and we worked together for a number of kilometres swapping turns at the front. As the final hill climb began to steepen, he paid the price for his lack of gearing and dropped back. I saw bikes ahead and knew it was time to jump ship and catch the tiring riders further up the road. 

As we reached the top of the second climb, and crested the final pinch of around 25-30% gradient, I knew the last 10 kilometres would be relatively cruisy. We entered a boulder shrewn paddock, I passed the Flanno Express, Craig Barnes, and Master's rival Alex Kooijman and Jacob Van Egmond who had ridden 26 kilometres with broken handlebars. I was feeling strong and I was able to power on alone, accelerating away down the final technical and suicidal descent, into Drayton's winery and finally back to the finish at Lindeman's. 

I finished 5th in category and 36th overall, a vast improvement on the first day. I was able to gain time on Kooijman, while Darren Smith suffered a broken derailleur and dropped from the top of the rankings. Richard Piel and Stephen Billington performed strongly, and with Stu Adams, they hold the Top 3 Master's podium positions.

Tomorrow is the longest day with 63 kilometres of riding in the Hunter Valley planned, although if the predicted rain falls, this stage could be shortened, as the organisers attempt to avoid another day in the mud. Indeed, some thought should go to those riders towards the back end of the field who would have ridden the track today when it was at its very worst. More time in the saddle means more pain both on and off the bike. Without doubt, towards the front end of the field, riders have a much easier time. Hopefully, tomorrow will be better for everyone.

The start of the inaugural Port to Port four day stage race in Port Stephens was blessed with beautiful sunshine and warm temperatures. It seems that this area of New South Wales has forgotten that Winter officially begins in just three days' time. 

The Top elite riders were called to the start line, followed by a pack of lean-looking riding machines, numbering 190 in all. I exchanged words with Mark Hardy, before we all followed out the lead car. The pace swiftly quickened, and an early pecking order was established before we hit the first sandy walking track. Numerous rocky and loose pinch climbs greeted riders jostling hard for position. Flow Magazine's, Chris Southwood, suddenly veered left and knocked me into a scattering of loose rocks, that resulted in a loss of traction. I was knocked out of my rhythm and I clumsily rode the next kilometre with the skill of a complete novice, gradually moving backwards through the field. 

Fortunately, I was able to regain my composure, as the race entered Tomaree National Park. It was important, as in any stage race, to find a group of riders of similar abilities and to work together to maintain a competitive speed. Elite female rider, Imogen Smith, was one such rider. The greatest single challenge of this stage was successfully negotiating the deep sand that lay almost everywhere and I soon learnt that following Imogen was a commendable strategy. Unlike most of the men, who rely on power to drive a line through the sand, Imogen would skillfully select the path of least resistance, and ride it flawlessly. However, before realising this basic fact, I found myself breaking away from the group, managing to bury myself in the deepest sand and then watching the others effortlessly sail by. Consequently, I decided to bide my time and follow others through the sand traps. Half way through the stage, we hit the 'vertical beach' and we were all walking up this formidable sand dune. Soon afterwards, the pace quickened and I noticed the road crossing approaching. The cars were banking up and I was 15 metres off the main group. I accelerated to close the gap and managed to catch them, just as the marshals closed the road, thereby saving me at least a minute of stationary time.

The speed of the race picked up again. At one of the forks in the road a group containing Mark Hardy and Alex Kooijman suddenly appeared on our right but they accelerated away, determined to make up for lost time. Our own group contained Craig Barnes, sporting an eye-catching tarton top, and Elite female, Emily Parkes, who was fighting for supremacy with Imogen, in a bid to place second behind the forever strong Jenny Fay, now approximately five minutes up the road. 

We emerged from Tomaree National Park, and I was able to break away from our group with another two riders. As we climbed the final hill, a rush of blood sent me into the lead, but past a left turn which took us into the park and the final section of singletrack. Emily had taken advantage of my error and I had to work hard to close the gap. As we turned into the final straight with the finish line in sight, I managed to move ahead of her. The diminutive figure, suddenly rose from her saddle and sprinted for the line and I was barely able to beat her by half a wheel length.

I was pleased with my 6th place in a strong Master's field. Stu Adams and Darren Smith were comfortably in first and second, but only five minutes separates third to sixth, a group which contains Richard Peil, Alex Kooijman, Stephen Billington and John Elliot. The race was fast and 22.6 km/h is testament to that. Some riders were pushing hard today, and with a big day of climbing ahead in tomorrow's Hunter Valley Stage, it will be interesting to see how riders are able to back up. Without doubt, the next stage will shake up the overall standings like no other.

Life is Beautiful. Every now and again, a few days roll around and the wonder of life comes erupting to the surface, its unbridled form morphing into everyday life. Invariably, it is not until days later that the beauty of these moments are fully realised and subsequently cherished. The weekend of the 17th and 18th of May was undoubtedly, one of those all too rare moments.

The 315 km road trip from Sydney to Taree passed in a blink of the eye as James Lamb 'Chops' and I swapped stories with a sprinkling of wisdom and a generous dollop of humour. On arriving at the race venue, the extended mountain bike family, who gather five times annually for a Chocolate Foot biking extravaganza, were quick to greet us and to welcome Chops back to the racing fold, from which he has been absent for far too long. Aware of last year's nocturnal sojourn among drop bears and vampire bats the previous time I was in these wild parts, I pulled myself away from the throngs of biking friends and onto the track for a rapid practice lap. Chops carved perfect lines through Kiwarrak State Forest and I clung to the hole in the air he left behind. The lap over, we met Mike Israel at the Crescent Motel, before driving all over town in search of decent food, finally settling on a eating establishment, approximately 50 metres from our starting point! A few competitive games of pool, with race partner Mike and I pairing up to obliterate the impressive Chops and Timmy 'Trick-shot' Stubenrauch, were followed by a quality Taree 'chicken parmigiana' straight from a 'Big W' microwave. The local rock band was about to stir up the natives and so we made a hasty retreat past the drunken female forms, who were starting to sniff out fresh, foreign blood, the facial hair beginning to sprout across their cold, rabid, staring eyes.

I had booked a hotel room alone so I could engage in one of my greatest solo night time passions. I didn't want to disturb others with my screaming, knowing I would feel pain and ecstasy in equal measure, but unaware that my frustration would turn to such joy at its climax. 

Arsenal were striving to end nine years of suffering without a trophy by taking on Hull City in the FA Cup Final, the world's oldest Football Cup Competition. Having watched Arsenal for nearly 45 years, I knew that being massive favourites made absolutely no difference. After eight minutes, it was 2-0 to Hull and it could have been worse if Gibbs hadn't headed off the line after twelve minutes. Arsenal hadn't really touched the ball. However, Arsenal eventually stirred into action and nine minutes later Santi Cazorla scored a fantastic free-kick to make it 2-1 With just 19 minutes left, Koscielny swivelled in the box to equalise for Arsenal. In the second period of extra time, our talisman, Aaron Ramsey slotted home a wonderful goal from a Giroud backflick and Arsenal were FA Cup Champions. A magic moment that will live long in the memory.

With just three hours sleep, I dragged my physical form to the race track and was relieved to know I wasn't required to ride 7 straight hours against the likes of Jason McAvoy, Stu Adams, Dave Langley, Ian Bridgland and even Garry James, who was now riding in the newly formed Super Masters Category, much to everyone else's relief. Furthermore, Mike was keen to set the early pace and this meant I could relax for the first half an hour. 

I stood at the top of the first fireroad climb, and was amazed at the sheer number of riders who were competing. The pace at the front was frenetic, but both Mike and Chops had positioned themselves among the leading riders, vindicating the decision to let Mike start first for our newly formed 'Turner and Hooch' team.

It wasn't long before Mike came charging into transition, and as I quickly hit top speed, I spotted Chops ahead and in my cross-hairs. On the microphone, Joe was quick to notice this and announce that I would be hunting him down over the next lap. Like a dog to a bone, I managed to close on his wheel, with a solitary rider in between. For four kilometres, this was an absolute thrill of a roller coaster ride. The track was insanely fast and I was 'swooping' like a peregrine falcon through the incredibly groomed trails. Apparently, some diligent soul had spent over six hours walking the 10 km trail network with an industrial leaf blower in order to clear the track of sticks and leaves. The result was an unbelievably fast track that was an absolute dream to ride. With half the course complete, I suddenly realised I had pushed myself into the dreaded 'red zone'. As a solo rider, I am not used to this ferocious pace among the very quickest riders. The lactate had flooded my body and I had to back off and let Chops go. I tried to limit the damage and recover the heart rate by maintaining a less frantic pace. 

Mike and I had marked the 'Benny and the Jet' pairing of Mark Hardy and Ben Edols as the team to beat. We were soon to build a slender lead over them, which opened up more significantly when Ben twice dropped his chain and then suffered a slow puncture. However, we were getting our asses kicked by 'Trek Racing Australia' featuring Masters National Champion, Darren Smith, and the all-powerful Richard Piel. Like Hull had succumbed to Arsenal pressure hours earlier, I was hoping 'Trek Racing' would suffer the same fate. After establishing an early lead, the similarities and parallels would end right there. Not even Arsenal super coach Arsene Wenger could have roused us to an unlikey victory in this particular contest. The Trek boys remained formidably strong and consistent throughout and finished victorious in Masters Pairs and fourth overall. 

'Turner and Hooch' finished the race second  in category and 11th overall, with Ben and Mark rounding out the podium. Jason English, Ed McDonald and Andrew Lloyd made up the solo elite podium, with Chops a creditable 5th (and 25th overall) in his comeback race. 

It was, without doubt, a remarkable weekend combining great racing on sensational trails, wonderful times with brilliant mountain bike friends and an Arsenal win that will live long in the memory. Mogo, and the infamous 'Snake Track' awaits on the 15th June, in what is sure to be another breath-taking race, in all categories.

My name is Phil Welch and I am a 45 year old asthmatic...But I am also a fairly accomplished endurance mountain biker and won a silver medal (40-44) at the World Solo 24 hour Mountain Bike Championships in Italy in 2012. What follows is a true account of what I've been told, by doctors and other medical experts, is extremely unlikely, if not impossible: The long-term elimination of all forms of asthmatic medication.

I have been clinically asthmatic since the age of fifteen but, for the last seven of those thirty years, I have all but eliminated the use of medication, whilst competing at national level in a variety of sports. It is necessary for asthmatics to use medication to prevent or relieve an attack but I do neither, despite an intense training and racing regime. In 2013, that included 936 hours of riding, 30 days of racing and an annual distance covered of 21,240 kilometres.

This report will focus on the impact of asthma in Australia, the use of medication and the accompanying side effects. My own experience with asthma will be described, along with general recommendations and my own personal advice for all asthmatics to reduce their reliance on asthmatic drugs and to safely use the lowest dose of medication possible to keep their asthma under control.

Asthma affects all age groups and is characterised by symptoms of breathlessness, wheezing, chest tightness and sometimes a dry, irritating and continual cough. These symptoms are caused by a narrowing of the airways and vary in severity and frequency from person to person and might vary over time. Depending on severity, different forms and amounts of medication will be prescribed to control the symptoms. 

Asthma "is due to inflammation of the air passages in the lungs and affects the sensitivity of the nerve endings in the airways so they become easily irritated. In an attack, the lining of the passages swell causing the airways to narrow and reducing the flow of air in and out of the lungs." (World Health Organization (WHO), 2014)

According to estimates by WHO (2014), 235 million people suffer from asthma. The 2011-12 Australian Bureau of Statistics (ABS) report indicates that asthma affects 10.2% of the Australian population, which equates to approximately 2.3 million people. The National Asthma Council Australia (2014) states that about one in every nine Australian children has asthma and one Australian dies from asthma every day. Asthmatics tend to take more days off work and school and rate their health as worse while suffering more stress and depression than those without the condition. Despite rates stabilising in Australia in recent years, the prevalence of asthma remains high in relation to world figures. 

Although the exact cause of asthma is unknown, triggers include allergens such as dust, pollen, mould and animal fur, colds and viral infections, cold dry air, smoking, and exercise and there is no known cure. According to Dr. Timothy Craig of the American Academy of Allergy, Asthma and Immunology (AAAAI), sufferers of Exercise-Induced Asthma (EIA) (technically known as exercise-induced bronchospasm) are more sensitive to changes in temperature and humidity, especially when breathing colder, drier air, causing airways to narrow and breathlessness (cited in Hatfield, 2014).

No matter the trigger for asthma, good management, accompanied by appropriate medication can "control the disease and prevent symptoms from occurring or worsening" (Australian Institute of Health and Welfare, 2014).

A number of medications are available but the following are the most common:

• Relievers: Everyone with asthma should have reliever medication. With the onset of symptoms (or may be used before exercise on doctor's advice), these fast-acting bronchodilators work within minutes and last up to 4 hours. Technically known as short-acting beta-agonists, they work by relaxing the muscle around the airways. Ventolin, Asmol, Epaq and Airomir all contain a drug called salbutamol and are usually used as a puffer, but more serious asthmatics may use a spacer or a nebuliser.
• Preventers: Used everyday to reduce symptoms of asthma by reducing airway sensitivity, redness and swelling and helps dry up mucus. The most common form are corticosteroids, anti-inflammatory medications, which come in the form of Flixotide, Pulmicort, Qvar and Alvesco. (Asthma Australia, 2014b).

Like all medications, asthma medications have potential side effects. These can be local (occur in the body directly affected by medication) or systemic (caused by absorption into the bloodstream). Corticosteroids cause the most concern. The most common side effects are a hoarse voice or sore throat, and sometimes oral thrush, while less common, but far more concerning, are osteoporosis, growth suppression, gaucoma and cataracts. Obviously, the aim of good asthma management would be to reduce the likelihood of experiencing side effects and so good asthma management would involve safely taking the lowest dose of medication necessary to keep the asthma under control (Asthma Australia, 2014c).

I have lived with asthma for over 30 years and have learnt to lead a full and active life. I was 15 years old when I suffered my first asthma attack, while on a family holiday at Butlins, Pwllheli in North-West Wales. I awoke in the night gasping for breathe. My mother sat me by an open window, where I gulped minute mouthfuls of the cool, night air and attempted not to panic. Eventually, a doctor arrived and I was diagnosed with EIA and medicated with salbutamol (Ventolin).

Initially, this allowed me to continue my sport but, being so active, my doctor decided it would be wiser to prescribe a preventer in the form of becotide (discontinued in the UK in June 2007), an inhaled corticosteroid. My initial dose was two puffs in the morning and two at night. For the next few years, I continued to take this dose and was able to play rugby league at National level for East Leeds in England.

In 1989, whilst studying Physical Education and Sports Science at Loughborough University, I slowly reduced my reliance on the corticosteroid. This drug may not be the same as anabolic steroids, used for performance enhancement, but I was aware of the potential side-effects. At no time did any doctor advise me to do this, it was just my own determination not to rely on a drug. Consequently, I managed to ween my dependance to just one puff of the medication in the morning. I continued to enjoy success in Rugby League, winning a University title with Loughborough Rugby League 1st XIII and playing in numerous finals. I also clocked  52 seconds for 400 metres and 11.7 seconds for the 100 metre sprint. As College Sports Secretary, I was also actively involved in many other sports. Asthma certainly wasn't hindering my sporting and physical progress. 

After qualifying as a Physical Education Teacher at Loughborough University in 1993, I was granted the opportunity to play for Corbeil Rugby League, based in Corbeil-Essonnes, France, and subsequently moved to the southern suburbs of Paris. I was still using just one puff of becotide ( later to be replaced by flixotide) and, although I always carried the ventolin, I rarely used it. On a handful of occasions, I stopped using the flixotide all together but invariably found my chest tighten and the wheezing would follow, leading to a hasty retreat back to the drugs.

In January 1996, I moved to Sydney, Australia, a country with the highest rates of asthma in the world. I spent the first year playing rugby league in Manly, representing Christian Brothers at 'A' and Reserve Grade. After returning to Australia and Christian Brothers at the end of 1998, an ACL knee reconstruction and near total knee meniscosectomy in 2000 led me to eventually quit the game. I took up several other sports, including climbing, boxing and jui jitsu, but eventually settled on cycling. Being unable to resist the temptation of Australia's coastal waters, I scuba dived several times, reaching Rescue Diver level, after undergoing a series of tests to ensure an asthma attack was not triggered by cold, exercise, stress or emotion. In November 2009, I entered my first endurance mountain bike race, placing 3rd in Masters, and have continued to compete, establishing myself as one of the best Masters endurance mountain bike riders in Australia. 

During the mountain bike years, an amazing event has occured and I have been able to live without the use of any drugs. No preventers like corticosteroids, no relievers like ventolin. I still consider myself clinically asthmatic and still carry ventolin but since the beginning of 2007 I have seldom used it. I regularly throw away full canisters when the drug goes out of date. Over the last three years, I have used ventolin on just three occasions whilst suffering from a serious flu or chest infection. 

The breakthrough for me was when I started to use the Powerbreathe. I initially purchased this hand held, breathing muscle trainer on the 24th June 2006 to try and gain a fitness advantage in sport. The principle is the breather helps develop the strength and endurance of the inspiratory muscles, particularly the diaphragm and the intercostals, with Powerbreathe describing it as 'dumbbells for your diaphragm'. It is easy-to-use, drug free and using it twice a day for 30 breaths takes less than 4 minutes. Research has shown that inspiratory muscles feel stronger in a few days, users feel less breathless within 3 weeks and within 4 weeks speed, strength and stamina improve (Powerbreathe, 2014).

The Powerbreathe is the brain-child of Alison McConnell, Professor of Applied Physiology at Brunel University's Centre for Sports Medicine and Human Performance. Developed by leading UK scientists and supported by over a decade of research, the Powerbreathe has been used by countless elite athletes and was part of the Australian Commonwealth and Olympic Teams training regime for elite athletes such as Leisal Jones, Grant Hackett and Michael Klim. Respiratory effort can account for 15% of cardiac output and when inspiratory muscles tire they require more oxygen, which results in blood being diverted away from working muscles such as those of the arms and legs impairing performance. Laboratory studies have shown that the Powerbreathe increases inspiratory muscle strength by 45%, stamina by 30% and recovery time by 7%. In cycling, this equates to 3 minutes in a 40 km time trial (a 4.6% improvement in performance) (Powerbreathe, 2014).

The Powerbreathe is not merley an effective tool for improving physical performance but is also highly effective at helping asthmatics. After rigorous scientific and medical trials, Powerbreathe is now licensed for prescription in the UK for those suffering breathing problems from asthma, emphysema, heart disease and spinal injury. The research has shown improvements in lung function, reduction in medical usage, hospitalisation and absence from school or work (Powerbreathe, 2014).

As my competence at using the breather developed, I appeared to physically feel my airways opening. Certainly my breathing was deeper and stronger. At no time, did I even consider that this would seriously benefit my asthma in any way. On 23rd February 2007, I went to use my flixotide but I found it empty. With no repeat prescriptions, thus necessitating a trip to the doctor, I went the day without, deciding I could wait another 24 hours. Unlike previous times, when I had tried to stop using the corticosteroid there was no accompanying wheezing or chest tightening. I bought the flixotide the following day but refrained from using it. Still no asthma symptoms. I felt excited but certainly not convinced and also a bit wary. I kept the ventolin close by but I was not to use it. The next time I needed to use an inhaler was 11th July, almost five months later.

It was only on 26th January 2008, during a trip to the Blue Mountains with my visiting mother, step-father and sister, that I needed to take ventolin again. The house was old and dusty and this was the stimulus for my asthma. A day later, away from the house, the symptoms were gone. I went back to not using any medication. Since that time I have only used ventolin on a handful of occasions when I've been very sick and my chest tightens.

On 20th January 2013, I went to the Bike Hub, where I conducted a bike fitness test and also met a representative for the Powerbreathe. After undergoing a series of fitness tests, including a VO2 max Test, I carried out the Powerbreathe tests and then told them my personal story. So amazed, the representative decided to record a video which is still on the Powerbreathe website and is shown below.

Firstly, I must stress, it is vital to never stop taking medication, or change the dose or type, without consulting with a medical practitioner. At this time, the best treatment for asthma is medication, although researchers are constantly seeking a cure. However, there are still a number of strategies that can be employed which could reduce the reliance on the prescribed asthma medication.

• Exercise - According to Asthma UK (2014) "Eight out of ten people with asthma aren't doing enough exercise, often because they're worried it will trigger their symptoms". This is a disturbingly, high number but the reality is exercise helps improve lung capacity, increases stamina and reduces anxiety about asthma, while increasing confidence.
• Breathing Exercises - An awareness and control of breathing has been shown to help control asthma symptoms but more so in reliever use and rarely in preventer use (Asthma Australia, 2014a). Interestingly, Asthma Australia states that there seems to be no change in lung function and little impact on the underlying lung problems such as inflammation and go on to say that breathing exercises probably help by controlling breathing, stopping symptoms from getting worse. During an attack, sufferers become anxious leading to ineffective fast, short breaths. By using controlled, deeper breaths the sufferer is more relaxed and the breathing is more efficient. This is further enhanced by breathing through the nose to warm and humidify the air before it reaches the lungs.
• Diet and nutrition - Being overweight can have a significant negative effect on asthma symptoms and control, but a sensible, healthy balanced diet incorporating fresh fruit and vegetables, fish, lean meats, whole grains, low fat dairy products and healthy fats, should be followed. Some research suggests that specific supplements containing magnesium, selenium and fish oil have a potentially positive effect on asthma symptoms (Asthma Australia, 2014a).
• Quit Smoking - Smokers tend to need higher doses of corticosteroids and should therefore aim to reduce, and ideally, quit smoking in order to reduce their dosage.

Over the years, I have been able to compete at a high level, in numerous sports, including rugby, football, athletics, climbing, jui jitsu, boxing and cycling. I believe the frequency and intensity of the activity, either socially, or in training or competition, has been beneficial to me on many levels. My airways appear clearer, my stamina is exceptionally high and I have confidence that I can push my body to its physiological limits. 

I can not speak highly enough of the Powerbreathe, which has helped me to virtually eliminate the use of any type of medication. It is inexpensive, easy-to-use and takes less than 4 minutes of time a day. Combining this with a regular exercise programme and a sensible, balanced diet will undoubtedly improve the quality of an asthmatics life. Small gains physically lead to unmeasurable gains in the quality of life. Even I was amazed to find, during my research for this article, that it has been over seven years since I stopped using asthmatic medication on a regular basis and that during this time, I have only used ventolin on very rare occasions. 

I have to stress that asthma varies significantly between individuals, ranging from mild to severe and with a multitude of triggers. No two people are the same, and their response to medication or training will vary wildly. However, it is a common theme of asthma foundations, asthma research and individual experience that engaging in positive steps, such as exercise, will lessen the reliance on medication and lead to positive physiological changes. My life is considerably richer for the steps I have taken to improve my lung function and I am more comfortable (and far healthier) now that I have virtually eliminated my reliance on all forms of medication.

After nearly five years of successfully racing mountain bikes, without medication, I intend to publicise this achievement by entering stage races all around the world. After successfully negotiating the infamous Crocodile Trophy in Queensland, Australia in 2013, my next major venture will be in Poland and the Czech Republic in the Sudety Mountain Bike Challenge, followed by the GENCO Mongolia Bike Challenge in September and possibly a return to the Crocodile Trophy at the end of the year. By 2015, I would love to have become an ambassador for asthma and demonstrate to the millions of asthmatics what can be achieved with sensible and controlled asthma management. Through my blog and website (and hopefully a magazine publication), I will endeavour to provide hope and inspiration to the millions of asthma sufferers around the world.

Asthma Australia (2014a). Complimentary Therapies. Retrieved from http://www.asthmaaustralia.org.au/Complementary_Therapies.aspx

Asthma Australia (2014b). Medications FAQs. Retrieved from http://www.asthmaaustralia.org.au/Medications_FAQs.aspx

Asthma Australia (2014c). Side Effects. Retrieved from
http://www.asthmaaustralia.org.au/side_effects.aspx

Asthma UK (2014). Exercise. Retrieved from      
http://www.asthma.org.uk/knowledge-bank-living-with-asthma-exercise

Australian Bureau of Statistics (2013). Asthma. Retrieved from 
http://www.abs.gov.au/ausstats/abs@.nsf/Lookup/by%20Subject/4338.0~2011-13~Main%20Features~Asthma~15

Australian Institute of Health and Welfare (2014). Trends in asthma. Retrieved from http://www.aihw.gov.au/access/201111/feature/asthma.cfm

Behind the News (2011) Asthma. (Video File). Retrieved from                                  
http://www.who.int/respiratory/asthma/en/

BBC Sport Academy (2014). Athletes with Asthma. Retrieved from http://news.bbc.co.uk/sportacademy/hi/sa/treatment_room/newsid_2340000/2340911.stm

Hatfield, H. (2014). The Athlete's Guide to Exercise-Induced Asthma. Retrieved from http://www.webmd.boots.com/asthma/features/athletes-guide-exercise-induced-asthma

Health Media Ventures (2014). Star Athletes with Asthma. Retrieved from http://www.health.com/health/gallery/0,,20306639_1,00.html

Healthline (2014). Famous Athletes with Asthma. Retrieved from   
http://www.healthline.com/health-slideshow/famous-athletes-with-asthma

Hutchinson, A. (2012). Why Asthma doesn't Stop Elite Athletes. Retrieved from  
http://www.theglobeandmail.com/life/health-and-fitness/fitness/why-asthma-doesnt-stop-elite-athletes/article4445211/

MedicineNet (2014). Asthma Pictures Slideshow: An inflammatory Disorder of the Airways. Retrieved from http://www.medicinenet.com/asthma_pictures_slideshow/article.htm

National Asthma Council Australia (2014). Asthma Facts. Retrieved from http://www.nationalasthma.org.au/understanding-asthma/asthma-facts

National Institutes of Health (NIH). (2011). Jackie Joyner-Kersee: Living with Asthma. Retrieved from http://www.nlm.nih.gov/medlineplus/magazine/issues/fall11/articles/fall11pg9.html

National Library of Medicine (NLM). (2012). Archives. Retrieved from http://www.nlm.nih.gov/archive/20120918/hmd/breath/Faces_asthma/facespres2.html

Powerbreathe (2014). Powerbreathe the world's no.1 breathing trainer. Retrieved from http://www.powerbreathe.com/

World Health Organization (WHO) (2014). Chronic Respiratory Diseases. Retrieved from 
http://www.who.int/respiratory/asthma/en/

An abundance of information exists on elite athletes who have succeeded at the very highest level but, as far as I am aware, none have done this without the use of supporting medication. I have included the following elite athletes in the appendix of my report because I believe it provides role models and inspiration for all asthmatics, no matter the severity of their asthma (Health Media Ventures, 2014 and Healthline, 2014).

Some of the following elite athletes developed asthma as children, while others were already competing at the highest level. All of them appear to have continued to use asthma medication, to varying degrees.

In reference to how asthma does not appear to hinder elite athletes, Alan Hutchinson (2012) reported;

Hutchinson states that this 'asthmatic advantage' is likely to be due to an effective warm-up and intensive training. It is therefore not surprising to find so many elite athletes who have succeeded with asthma. 

 

Last night, I was playing golf and my par three tee shot left my club, straight as an arrow, towards the hole. As the ball flew towards the green I began to realise it was dropping towards the flag. It clipped the flag, then circled the rim, before finally settling in the hole. I was ecstatic, and quickly sought praise from all those around. The noise and commotion rudely awoke me from my slumber and I was thrust back into reality. I trudged to the lavatory without fanfare or celebration, no longer the hero of my night-time vision.

The weather forecast for Wiseman's Ferry was for a sudden drop in temperature, as an icy winter blast was due to blow in from the north west, removing any last trace of summer. Evading a freezing night in a tent, I decided to drive up in the early morning and, therefore,set my alarm for 3 am. I awoke at 2.30 and within 45 minutes, I was on the road to the Convict 100, Marilyn Manson pounding from the stereo. I passed a stationary police car on the side of the road and, sure enough, blue, flashing lights brought me to an unscheduled stop. Driving at three in the morning with the car stereo cranked up with heavy rock music, surely meant I was drunk and on my way home, without a Plan B. But, to the surprise of the police officer, I was sober and merely driving to a race. Nothing was as it seemed.

It wasn't long before I was able to make a move on a early climb and muscle past World Champion Jason English, who was locking horns with eventual race winner Cory Wallace, from Canada. Minutes later, the warm-up complete, we were all on the start line, ready to begin. This was to be my 5th Convict race and, for the first time I can remember, I was not shivering in a thick early morning fog. The morning was actually quite mild, and the weather doom-mongers had been wrong once again. Nothing is ever what it seems.

This was the centenary edition of the Convict 100 Marathon Race and the historical convict trails, which nestled in the Hawkesbury Valley, lay ahead. I exchanged pre-race banter with Dave Langley and Michael Schmitt before suddenly panicking that I was about to miss starting in the wave following the elites. Luckily, the three of us made our way through the starting gate, but there were a lot of riders ahead of us, not all of whom looked like they really should have been in this starting wave. Self-seeding rearing it's ugly, ignorant head once again. All three of us scrambled to move quickly through the mass of riders, which succeeded until the pace slowed and it was impossible to pick a way through. The steep technical hill climb arrived 12 km in and, as expected, riders ahead simultaneously unclipped, and it was necessary to run past walking riders. I remounted the bike and rode the remainder of the hill untroubled. 

Steadily, I began to pick my way through the field of riders ahead. The course was surprisingly fast, and certainly not the mud-fest that had been predicted. The Convict 100 is probably one of the roughest courses of all the marathons I have completed in Australia and the rock gardens seem to go on forever. The convicts who built this road would certainly not have been signed up to build another. Non-mountain bikers would have some difficulty negotiating some of the more technical sections, and the rocky descents are not for the faint-hearted. I heard, after the race, that this was the first time the helicopters had not been utilised to airlift stricken riders to the nearest hospital. That's not to say the race went without incident. Most notably, Pete Selkrig, had a stick wedge in his front wheel at the 40 km mark, catapulting him over the handlebars and tearing the cartilage between his clavicle, sternum and ribs. Incredibly, he valiantly carried on and posted an amazing time, despite ever-increasing pain and discomfort as he smashed into rock steps, as the only feasible way of getting over them. 

The middle section of the course is quite spectacular. The rugged and remote trails offer up some breathtaking ridge line views that even the most focused riders would find almost impossible to ignore.

One of the unique and most exciting features of this race is the kayak bridge. Sixty eight kilometres into the race, riders are faced with the decision to either ride (left) or walk (right) across the bridge. I always approach this particular section with much trepidation but I feel the best way to negotiate it is firstly, not to stop and overthink it and secondly, to hit it with some speed and a slightly higher gear. The bridge will sway, but more so at each end, and it is important to focus straight ahead. I have made it across this bridge five times without an ignominious fall into the cold water below. Many other riders are not quite so fortunate.

After crossing the kayak bridge, I caught a number of riders, including Lyndon Kinsela, on the bitumen road and hoped we could all work together to gain some momentum. Unfortunately, this didn't really happen, and on starting the last, long climb, this group slowed, almost in nervous anticipation of what lay ahead and I was left alone. Unseen by me, Dave Langley had spotted me from the switchbacks above and this provided enough motivation for him to kick again, in order to maintain his lead over me. He was to beat me by 95 seconds. My finishing time of 4.37.39 was nearly four minutes slower than last year and placed me 18th in Masters and 35th of 500 riders overall. Other notables who finished ahead of me were Garry James, Pete Selkrig, Jamie Vogele, teammate Andrew Fell, Andrew Wells, and young Michael Schmitt. Cory Wallace won the elite, ahead of Adrian Jackson and Andy Blair, with Shawn Lewis and the unfortunate Jason English, who punctured at a critical time, rounding out the Top 5. Jenny Fay once again convincingly won the female elite category.

For me, I now have the following weekend free of racing, before the Chocolate Foot STM series starts in Taree on Sunday 18th May. My dilemma with this, is to find a TV in the early hours of Sunday morning, in order to watch the FA Cup Final between my beloved Arsenal, and Hull City, as the Gunners attempt to secure our first item of silverware for 9 years. We are massive favourites but, as I've outlined here, nothing is ever what it seems.