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/[email protected]/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. 

 

Success in sport is dependent on natural physical ability, mental strength and training. Training will bolster the first two attributes, but the nature of the training is key to the degree of improvement an athlete will experience. Apart from training on a mountain bike, I tend to incorporate road riding (including commuting), roller and wind trainer sessions and spin classes. This year, I have discovered the very latest tool in many serious cyclist's arsenal: the Watt Bike.

The Watt bike is designed to be the most effective method of incorporating science into cycling in order to allow the greatest increase in athletic potential. By combining the parameters of power output, cadence, heart rate and pedalling efficiency the athlete is armed with copious amounts of feedback which will allow for the greatest improvement in performance.

With so many other forms of training available, why would a cyclist choose to train indoors on a Watt Bike. The most obvious reason is the fact that you are training with power. For many years, heart rate has been the main determiner of training intensity. It certainly indicates how much stress is being placed on the cardiovascular system and, simply put, how hard you are working. But it doesn't show if you are improving. Power, on the other hand, measures the muscular force through the pedals - an increase in power will mean an increase in speed and, therefore, an increase in performance. Power instruments can be fitted to a road or mountain bike and this provides excellent feedback on performance, particularly in races. Unlike Europe and North America, in Sydney we are far more able to train outside all year round, making the most of the sunshine, fresh air and the scenery. Nevertheless, training indoors allows for absolute control, eliminating such variables as traffic, weather and changes in terrain. This permits the athlete to focus completely on performance variables such as power, cadence and pedal efficiency.

The Cycle Studio in Balgowlah provides the perfect environment for power training sessions. I have been fortunate enough to have been trained by James Lamb 'Chops', elite enduro mountain biker and all-round top guy. In order to establish the 7 power training zones, it is necessary to do a 3 minute Aerobic Test or, as I did, a 20 minute Anaerobic Threshold Test. My Maximum Minute Power (MMP) was found to be 394 watts. My average Power over the 20 minutes was 272 watts, averaging 41.4 km/h. Therefore, my Anaerobic Threshold Power (also known as Lactate Threshold or Critical Power) is 272, which is the power I can produce for an hour (adjusted by 3 to 5 percent or 258 to 264 watts) before the accumulation of lactate stops the muscles being able to match energy supply with energy demand. A number of interval training sessions are then carried out utilizing the power zones before re-testing 6-8 weeks later to establish the new MMP.

Interval Training on a Watt Bike is, without doubt, one of the most effective ways to train. Preparing in this way certainly emphasizes 'quality over quantity'. In the past, I have been guilty of training long miles, but often riding without focus. Last year, I built a solid endurance base but now I am better equipped to work on my intensity and technique.  Intervals of high intensity, with an associated rest period, can be tough but the shorter duration makes them do-able. Immediate feedback is provided by the Watt Bike, which allows the athlete to concentrate on maintaining the target power output. This would never happen on the road or track where the rider is often unaware of a drop in power and can usually only rely on heart rate or perceived effort. With power training, it doesn't take long before the cyclist feels fitter and stronger and power to weight ratio increases. Furthermore, I can testify that mental strength also increases as it becomes clearer exactly what the body's capabilities are. 

A further benefit of the Watt bike is the ability to improve pedalling technique through the polar view on the bike's computer display. The aim is to generate equal power through each leg but certainly to keep within the range of 48-52 percent. Secondly, the angle of peak force can to be analysed and modified through more efficient pedal technique with the aim to produce the same angle of peak force in each leg. Finally, the whole pedal stroke (shown below) can be monitored for weaknesses and training undertaken to iron out the areas in the shape where the stroke is less efficient.

My pedal stroke is similar to the 'Intermediate' polar view, but I am able to produce the 'elite' sausage shape with focus, which involves activating the hamstrings and glutes on the recovery phase. Obviously, cycling position and proper cleated cycle shoes are critical, with the key to think about scraping back / scraping mud off the sole of the foot at the bottom of the pedal stroke. Initially, changing the biomechanics of the pedalling action produces the feeling of working harder and going slower but, after a few weeks training, this will turn round and result in more speed and power with reduced effort.

One of the benefits of using a power meter is the fact that fatigue levels can be closely monitored. Intensive training produces increases in fitness but also an accompanying increase in fatigue. Without proper periods of rest in order to allow recovery, performance is compromised and can even lead to burnout. A power meter doesn't lie, and I recently noticed that I was struggling to 'hit my numbers' in training. It was clear that I needed to manage my training more carefully and to stop flogging myself on too many long rides. I have, therefore, adjusted my training as a result.

In summary, it is more than apparent that power training has a major role to play in a serious cyclist's training regime but it shouldn't be the only form of training. I recognise the massive benefits from training on a Watt Bike but the sessions are often tough because they hurt. During some sessions my legs burn and my lungs scream. Base fitness and motivation to push beyond the comfort zone are a pre-requisite. Of course, the Watt Bike can be used to train at lower intensities and my wife is one who really enjoys these 'spin' sessions. Watt Bike Australia recommend 2-3 sessions a week with at least a day's rest in between. Other forms of training complete my week, with races dominating weekends. It is in these races I am sure the rewards for my Watt Bike sessions are destined to surface. 

The last couple of days I've felt absolutely shattered. However, on reflection it is not difficult to see why. On Sunday, I had decided to embark on a longer ride and set off with the intention of covering 100 km. Not really that far, but after concentrating on my power and speed training for the past three months, it was a feat I had achieved only four times this year. What is more, the roads were wet and the skies were jettisoning ample volumes of precipitation, making the early going tough and, at times, with speeding cars all around, slightly unpleasant. On reaching the Ku-ring-gai Chase National Park, the rain and traffic eased and I began to relax and enjoy the experience. If the rain had continued I would have shortened the ride from the intended 100 km. But now, another thought enveloped my cerebrum. Strava had started a new challenge - A Gran Fondo requiring the rider to complete a 100 mile ride. Despite the conditions, I decided that this was now my goal for the day. Six hours later, I had ridden 168 km and climbed 2,500 metres. 

I felt satisfied with the achievement and all would have been fine if I had allowed my body to recover the next day. A recovery day does not necessarily mean a day off the bike, particularly for a highly-trained cyclist, but should be a relatively easy day in the saddle. My usual 40 km commute that Monday morning transformed into 75 km. By riding 168 km on Sunday I had not only completed the challenge, but I was now high up on the Strava Monthly Challenge Leaderboard where the goal is to complete the most distance in that calender month. In fact, I was Top 50 in Australia out of 4600, and 150th out of over 39,000 worldwide. On two of the road sections I had sprinted to earn two Gold Cups for the ride for being the 2nd and 6th fastest rider ever on those sections of roads. Tuesday brought another 50 km of riding and a visit to the Cycle Studio for some Power Training with James Lamb 'Chops'. These indoor power sessions have become a major part of my training (and will be the subject of a later blog) but today I was exhausted. The short two km ride from my home in Manly to the gym in Balgowlah had hurt. My legs were ridiculously fatigued and I knew I would be unable to produce any quality training. 'Chops' was forgiving, but the session was still tough, and I was now seriously questioning my training regime.

As a Sports Scientist, graduating from Loughborough University, the United Kingdom's finest sporting Institution, and with further qualifications in Physical Education and Personal Training, I feel I have more than an adequate knowledge of training principles. With an IQ that has been regularly tested over 140, I don't think that I'm lacking intelligence. But, sometimes, my stupidity beggars belief. I realise I need to rest in order to recover but I'll overide this knowledge by riding further than I should, or attaking a hill when I should be coasting up one. A dark force has entered my psyche, and is infecting my brain cells like a virus. And that virus is Strava.

For the uninitiated, Strava is a social fitness site that connects to a GPS, most commonly Garmin. Think of it as 'Facebook for Fit people'. Cycle rides, runs and walks can all be downloaded with more data than most mortals can reasonably handle. In the past, ride data would consist of a time from origin to destination recorded on a stopwatch. Bike computers brought in speed, distance, heart rate and cadence (leg speed). Now, it is feasible to record, among many other measurements, power, stress levels and GPS data. It can be linked to your friends data to promote friendly competition or you can follow Pros and World Champions. Like status updates on Facebook, riding information is instantly shown on a dashboard and it is possible to know exactly how far and how well others are riding. Kudos and comments are regularly exchanged and the world's riding community is inextricably linked.

I bought my Garmin 510 just over a year ago and, I admit, I wish I had invested in one much earlier. As an information geek, I relish the fact that so much data can be derived from one ride. I sadly admit to downloading my rides as soon as I return home so that I can immediately pore over the mountain of data provided (much to my wife's annoyance when she was in Sydney)! The buzz from achieving a KOM (King of the Mountain) or even a Gold Cup (Top Ten) is priceless. If that wasn't enough, I even download my data onto Veloviewer that analyses the data even further. The positive influence of all this, is I now find myself riding a variety of routes, exploring new areas and generally opening up whole areas I would never have dreamed of riding before. I attack hills with gusto, not unwillingly grinding up them. Strava's rallying slogan is 'Prove It', to show yourself that you can achieve fitness and health and challenge yourself and others. There are millions of challenges out there and Strava has brought those into the realm of millions of riders of all levels. 

However, like all great innovations, there are drawbacks to Strava. Riding can transform from fun to an unwelcome battle against others. The constant comparison means a casual ride no longer exists and every ride is a race against the clock. The desire for Personal Best times, KOM's (QOM's for girls), Gold Cups and bettering others is relentless. The Strava challenges can result in overtraining and fatigue. Most cyclists would be aware of the American rider who died pursuing a KOM on a downhill road segment. Others have endangered their own lives or the lives of pedestrians while trying to finish a Strava section, oblivious to the environment around them. For me personally, I have had to rethink my riding in order to realign my training to allow me to peak for the races that are far more important to me than any KOM or Monthly Cycling Challenge.

Despite these issues, I believe strava has enhanced the cycling experience for almost everyone, and I for one, am really pleased for the richness it provides to the daily cycling experience. Like Facebook and similar innovations, there will always be detractors, and the product itself will have imperfections while other people will continue to abuse or misuse it. Nevertheless, I feel the world is a better place for having Strava.