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. 

 

I've never lacked motivation to write a weekly blog. For me, it provides an excellent opportunity to reflect on life, not just on the sport of mountain biking, but on many other facets of our being. Life is a gift, and a gift that should be nurtured and treasured and never, ever taken lightly. I recently tweeted on how we often take life for granted and how we sometimes need to step back from the 'rat race' and 'smell the roses'. All too often, we accept our capabilities but never appreciate them until they are taken away - either long-term by diminishing health, or short-term by injury or sickness. So writing is not the problem - finding a suitable subject to write about, on the other hand, presents more of a challenge. I want my blog to appeal to a wide and more diverse audience than just bike riders - today, my inspiration was to be found all around me!

Whilst walking around my beautiful beach suburb of Manly on a splendid sunny and warm winters day, I suddenly became aware of the size and weight of the people passing by. Either they were overweight or, in some cases, morbidly obese. Several people passed and my visual awareness was aroused. Only when the 14th person walked by, did I see a person of healthy weight. I had once experienced this same feeling the day before a mountain bike race, while I was shopping in the town of Nowra on the South Coast of New South Wales, Australia. The supermarket was packed with grossly overweight customers and check-out staff. However, this was in a less affluent area. Today, I was in Manly, which is more middle-class, more educated and more body conscious. Needless to say, it is the electorate of Tony Abbot, Liberal MP and, for better or worse, possibly our future Prime Minister. Had our society lost sight of what constitutes good health and has it become culturally acceptable to be overweight?

The World Health Organization (WHO) describes being overweight and obese 'as abnormal or excessive fat accumulation that presents a risk to health.' The Body Mass Index (BMI) is a rough measure of weight whereby a person’s weight (in kilograms) is divided by the square of height (in metres). A person with a BMI of 30 or more, is generally considered obese. A person with a BMI equal to or more than 25 is considered overweight.The WHO (2013) reports that globally, 2.8 million people die each year as a result of being overweight or obese, and an estimated 35.8 million suffer from life-threatening chronic diseases such as diabetes mellitus type 2, cardiovascular diseases                                                                                                 and cancer.

Countries with the Highest Obesity Rates


                                  Obese population aged 15 and over (OECD Countries)
                                  Organisation for Economic Co-operation and Development member states

1.  United States                                                 30.6
2.  Mexico                                                           24.2
3.  United Kingdom                                              23.0
4.  Slovakia                                                         22.4
5.  Greece                                                           21.9
6.  Australia                                                        21.7
7.  New Zealand                                                   20.9
8.  Hungary                                                         18.8
9.  Luxembourg                                                   18.4
10.Czech Republic                                                14.8                                          (Aneki, 2013)

Although many people point to The United States as the most obese nation, Australia fares little better. The prevalence of obesity in Australia has more than doubled in the past 20 years.

• Fourteen million Australians are overweight, of which five million of those are obese.
• By 2025, it is predicted that close to 80% of all Australian adults and a third of all children will be overweight or obese.
• Obesity has overtaken smoking as the leading cause of premature death and illness in Australia.
• Obesity has become the single biggest threat to public health in Australia.
• It is predicted that children today will have a shorter life expectancy than earlier generations simply because of obesity. (Monash University 2013)

A number of conclusions can be drawn from these facts. With a total population of 23 million, Australia therefore has a minority of nine million currently possessing a healthy weight. As a bike rider, my friends and I are now even more a minority group. Perhaps this is why many of my work collegues view me, and people like me, as 'obsessed', 'strange', 'crazy' or even 'a bit freaky'. Perhaps we are, because we are certainly no longer the norm. In fact, many of my work collegues take a train or bus to the city, but because the next part of the journey involves a 10-15 minute walk, albeit through beautiful and scenic Darling Harbour, many wait and then pay to be transported by light railway or bus to avoid walking! Other work colleagues take an escalator down one floor to catch a lift up to go up two floors in order to avoid walking up one flight of stairs. When questioned why, I was told that exercise is a ' dangerous strain on the heart'. Incidentally, I work alongside supposedly highly educated teachers and lecturers in a 'Health and Wellness College' providing an education for future graduates in the health industry! Many of our staff lecture on nutrition and healthy living yet they are overweight themselves. Isn't this like an atheist preaching a church sermon or a vegetarian working at an abattoir?

Secondly, being unhealthily overweight is seen as culturally acceptable in countries such as Australia. When I travelled to Liguria, Italy for the World 24 hour Solo Championship in May, 2012 I spent two weeks in the beautiful Italian town of Finale. Only when I travelled to tourist areas such as Cinque Terre did I realise how other cultures and countries differ. The visiting Americans, Australians and Brits were grossly overweight and obese and this was memorable because this excess of fat was not to be seen on the Italian residents in towns like Finale. Quite frankly, it was quite embarrassing. In reference to this cultural acceptance, I remember watching a scene from the excellent documentary 'Super Size Me' where a scenario was described involving a smoker, drinker and an overweight person. We would frown upon excessive smoking or drinking but we wouldn't question the obese person having extra dessert. Allowing a child to drink alcohol or smoke a cigarette in public is rebuked but when a parent allows a fat young child to stuff their face with cake, chocolate and coke there is no reaction or cause for concern. Clearly, the parent is setting the child up for a lifetime of ill-health and a shorter life expectancy and surely this constitutes a form of child abuse.

Human Beings are inherently lazy and it seems that they'll do whatever they can to avoid exercise. A catalogue of myths and excuses are clearly evident. Many claim that they just don't have enough time to fit in any exercise. But surely this is more to do with priorities rather than a lack of time. My wife often hassles me for not reading enough books. I enjoy reading but I admit this does sit low in my priorities, after work, training and other pleasures. But once I do start reading a book I enjoy, I will read it avidly and complete it in just a few weeks. Evidently, my priorities change to accommodate for a change in activity. Furthermore, I fit in as much as ten hours of my training load a week by commuting to work on a bike, time that would be wasted sitting on a bus or in a car on Sydney's congested road network. I'm not suggesting for a moment that this would suit everybody. But by building exercise into a daily routine, and this could be as simple as walking part of the way to work, not taking the car to the beach or park or using the stairs instead of the lift, then exercise becomes part of the daily routine. Indeed, now I don't even think of commuting as exercise but purely my mode of transport to get to work.

Another myth is the fat gene and the argument that some people are destined to be obese. It is true that people are born with a different somatotype or body shape. Most people are a combination of endomorph, ectomorph and mesomorph while others may be more dominant in one. Nevertheless, an otherwise healthy individual can control their weight with the correct balance of exercise and diet. Obesity rates in Australia have doubled in the last 20 years and this is not because double the amount of people have been born with the fat gene. This is because of modern lifestyle choices. 

Others argue that healthy and nutritious food is too expensive and they have no choice but to buy junk food such as McDonalds, KFC and pizza. Looking at the food choices of an overweight middle-aged lady behind me in the supermarket queue today, she had several bottles of sugary drinks, multiple bags of crisps and snacks, frozen cakes and desserts, several processed meals and not one piece of fruit, or any vegetables. Some of her food items would cost more than the healthy alternatives. Furthermore, superfoods such as oats cost very little, as do healthy wholemeal foods such as rice, pasta and spaghetti.

Only last week one of my colleagues told me sport was simply bad for your health. She pointed to the fact that nearly everyone she knew who played sport had an injury. Indeed it is true that many sports people carry some kind of injury. Joint injuries such as those to the knee, elbows and shoulders are quite common. But surely these injuries are not as worrying as cancer or diseases which affect the cardiovascular system leading to high blood pressure, heart attack or stroke.

Modern society means children don't play outdoors anymore but sit at home surfing the net and not the waves, and playing tennis and football video games on the sofa and not on the sports ground. Parents don't let their children play outside because they feel it is too dangerous and drive the kids to school. It is no wonder, that there is a reluctance or even a resentment to exercise that has found it's way into the mindset of our future generations.

Many members of the public become irate when a rescue needs to be undertaken to save an adventure seeker who has fallen into strife in the mountains . As a climber and a mountain biker, I am often told that people like us are an unnecessary strain on taxpayers money and if we ever find ourselves in trouble we should be left to fend for ourselves. But what of the strain on the health system from poor health caused by being overweight and obese? Those who partake in exercise have stronger immune systems, have less days off work and will not need to utilise public health facilities as a result of poor life style choices.

I see very little hope for the future. I often teach the importance of nutrition and exercise to my students. With an honours degree in Sports Science, a Physical Education teaching qualification and a Personal Training Certificate I feel I have a reasonable amount of knowledge in this area. When people come for advice on how to lose weight, they are invariably interested in diet and what they should or shouldn't eat. They are far less inclined to listen to advice about exercise and most people simply ignore this. Aerobic exercise such as running, cycling, swimming and even walking are not 'doable' options for them, let alone the need for resistance training to build muscle and consequently raise the metabolic rate. Instead people go on crash or fad diets, or waste money on slimming pills or magic fat burning creams. This results in setting themselves up for future failure while simultaneously fuelling a multi-billion dollar diet industry. Even when they lose weight they later put it all back on, plus a little extra, as the body responds to the perceived food shortage by storing energy in the form of fat - this is the concept of 'Yo-Yo dieting'.

If this article has offended anybody I feel I am not required to apologise. Instead, I hope that once your initial anger has subsided you can take note and make the necessary changes to improve your life before it is too late. Obesity is a choice, as is a healthy body. Exercise does not need to be seen as an unnecessary evil. It can be enjoyed and cherished. At the very least, exercise can improve the quality of a person's life and increase longevity. It produces endorphins that create a feeling of contentment, increased positivity and leaves a person with a more positive body image. Why would you choose any other way?

I glanced up at the airport clock as it flicked to 13.55 on Sunday the 13th May 2012. Armed with my Turner Flux and the scantest of essentials, I was awaiting the final boarding call for the 24 hour flight to Milan where I would rendezvous with my wife and drive south to Finale Ligure, on the Italian Riviera. My intention was to become the World Champion for the 40-44 age group in the inaugural WEMBO World Solo 24 Hour Mountain Bike Championship. Nobody could have possibly envisaged such an audacious objective two and a half years earlier. 

In November 2009, a friend had asked me to ride in a team of two at the Fat Tyre Festival at Ourimbah and I readily accepted the invitation. Although I had never even considered racing before, I had just started to commute the ten kilometres to work and even managed to squeeze in a few hours of social mountain biking on weekends. How hard could approximately four hours of racing be? 

The night before the race I received a call. My team mate was out - his daughter was sick and he needed to be at the hospital. I was now thrust into a team of one. Okay, this would be a lot tougher but I had built up a reputation as an endurance athlete from my younger years playing semi-professional rugby league. And I had the mental toughness and tenacity to just persevere when situations became more difficult. Still no problem. I was actually looking forward to the increased challenge.

On the day of the race the sun had decided to fire up early and as I heaved out the bulky Diamondback Mission 3 all-mountain bike the mercury had already nudged to sweltering levels. I had no idea of how to set up so I planned on coming off track to the boot of my car for water and food supplies. I insanely left a peanut butter sandwich beside the track on a low tree stump and headed for the start line.

Ourimbah is still one of my favourite mountain bike trails but today it was unleashing unrestrained devastation on a great many riders. Ambulances were appearing far too frequently as riders succumbed to the sizzling temperatures. It was announced that the race would be cut short for safety reasons. On the last lap my chain snapped but with help I was able to limp back to transition. Unbelievably, I finished 3rd in the Masters category and would podium in my first ever race. The seeds to the next few years’ obsession had been sown!

Shortly after, I joined the Western Sydney Mountain Bike Club and my next three races were part of the club’s Stan’s No-Tubes 4 hour enduro series; my lights cut out in the Twilight race and my chain broke again in the third. I entered the club’s ‘B’ grade race in March and set off too fast, was swamped by the majority of the riders and was soon to have a spectacular crash launching myself into a double somersault over the the handlebars. This rather inauspicious start to my racing career did little to dampen my spirits.

Scouring the internet for upcoming races I came across the CORC 24 hour National Solo event. Now at this time it was prudent to sign up for races in the first few hours because the popular races had a tendency to sell out extremely quickly. I typed in my details and without thinking I submitted my payment. When I told Greer, my wife, she was slightly taken aback not quite believing what I had let myself in for.

That night I had a restless sleep. What had I done? Was it too late to get my money back? Firstly, I had only raced five times the longest being of six hours duration. I would have to ride eighteen hours more. Secondly, I was poorly equipped with a single bike that was more suitable for social riding, lights that lasted a mere hour last time out and, probably the most pertinent point, there were only two weeks’ before the actual race. As I struggled to sleep I resolved to dramatically increase my training to 24 hours in the first week and then taper the week before the race. I slept a few nervous, uneasy hours.

Incredibly, I found the time to train as I had planned and so I went to Majura Pines in Canberra fairly confident I could survive the ordeal. Greer insisted I sleep for a few hours during the night and with this I lined my bike up at the start. In honour of James Williamson there would be a parade lap, a fitting tribute to the recently passed solo World Champion. 

During this slower first lap and about three kilometres in, my chain snapped once again. With so much practice I was now extremely adept at fixing this issue and I was able to rejoin at the back of the race. At the end of the lap I came into transition, found my tent deep within the camping paddock and replaced the ridiculously short chain with a new one. The next few hours involved overtaking the slower riders. I gradually clawed my way back into contention in the Masters category moving from 25th and last to 9th as the sun fell beyond the horizon.

Now I was racing alongside Dave Eccles the eventual winner of the Super Masters and also a first timer in 24 hour solo’s albeit with far greater experience and wisdom in racing strategy. We had met the day before as we set up our camp and we immediately struck a friendship that is still strong today. We swapped positions on the track but we would invariably roll in together and this was helping both of us to maintain a steady tempo during the lonely night hours.

Then disaster struck. I had brought several vista halogen light batteries but their charge level had dropped with age and soon the final battery’s rapidly fading light flickered into oblivion. It was only 2.30 am and I panicked believing my race was almost certainly over. I had been feeling quite strong so this was a mighty body blow. However, Jason Dreggs was alongside me in transition and he came to my rescue lending me a spare light and battery and his pit crew swiftly went to work to fit my newly acquired night guide. I rolled away into the forest with enough illumination to ensure I made the dawn.

With the rising sun, I was invigorated in a way only a 24 hour soloist would understand. Six hours to go and we were almost there. At ten past eleven I was eighth. I figured I could punch out two more laps and I felt a sudden surge of energy. On the drive down to Canberra, Greer had predicted I would finish 5th and I remember laughing at such a ludicrous and ill-informed suggestion and at the misplaced faith she had in my ability.

I started to stand at every opportunity in order to squeeze the last of the strength from my race-wearied legs. I was passing several people on track but I had no idea which category they were in. My last two laps were as fast as my initial day times and as I crossed the line to start my penultimate lap I glanced at the large Castech timing board and I was 5th. I was elated and I held up five fingers shouting in stunned disbelief to Greer, my own personal soothsayer. Brett Bellchambers calls the last lap of a 24 hour race the ‘Glory Lap’ and this was certainly how it felt as I bid farewell to every hill climb, pine tree and mushroom that adorned that course.

I had qualified for the World’s in Canberra and as I crossed the line I was asked by the event compere if I would race at Mt. Stromlo. I remember saying ‘I’ll have to now’ and this was affectionately repeated for the other competitors and support crews to chuckle about.

I now had a ‘race goal’ and I trained and raced to this end, my passion for riding undeterred. I continued to make mistakes in races which included going to the wrong start line in Capital Punishment (which I didn’t realise until the 45k to go sign appeared 50k too early). As many might remember this turned out to be, as Beyonce would say, a ‘beautiful nightmare’ because the race took place in torrential rain, mud and freezing temperatures and as a result I was able to complete this particular race with only minimal damage to body and bike.

In April 2010, I bought my first genuine cross country bike for the Worlds, a Scott Spark 20, and managed to place 12th in Masters and 74th overall. In February 2011, I won for the first time at Rocky Trail’s 6+6 at a blistering hot Del Rio Resort at Wiseman’s Ferry. Further success in races followed and the highlight of 2011 was winning the Chocolate Foot Singletrack Mind Series.

So it was in Finale Ligure, Italy that I would attempt to win the Solo 40-44 category. Riders from all over Europe, North and South America, New Zealand and twelve from Australia would all participate in a truly international event. The course was spectacular with the riders greeted with sweeping views over the Ligurian Sea from steep cliff vantage points. After a hectic Le Mans running start, I settled into my race rhythm and was soon up to 3rd. During the night I had gained a place but not without some drama. During one night lap I started to micro-nap which became quite frightening on the second loop which involved some dizzying descents along the precipitous cliff side. Fortunately, the Aussies in transition heard my cries for instant caffeine and after a red bull and a no-doze I completed the next lap not only revitilised but at break-neck speed.

As I crossed the line for the last time I had placed second in the world for my age and 14th overall. I had come such a long way in a relatively short period of time. Reflecting back, I had started racing solo only because of a little girl’s sickness, and participating in 24 hour events due primarily to my fear of missing out on registration. But this tough and unforgiving race had somehow started to consume me with a undeniable passion.

I am currently ranked by Cycle Nation as the number one masters rider and fifth overall. My goal in 2013 is to become Solo World Champion at Mt. Stromlo in October but I will have to overcome some exceptional competitors in the 40-44 age category who are bound to push me to the very limits of my abilities. Without question, the sport of endurance mountain biking has never been stronger, particularly in Australia, and I intend to savour this amazing period in my life for a long, long time to come.