Just 109 days to go till France. The training is stepping up a bit but it the head down bum up kind of work. I took the TT bike out for my first run of the ATTA Calga 25km TT course. Some cool stuff turned up this week. My passport and bicistickers nameplates for my bikes.
It continues to get closer, only 123 days to go. Had an odd week, raced on Monday then followed by a few days of haveing a cold before finally getting to ride outside!
Image courtesy of Micheal Flynn Photography
b2b and 132 days till France! After the last 18 months of hard training Under Coach Mick Curran, I was able to qualify for not only the World Gran Fondo Championship Road Race but also the Time Trial. Going to France in 2017! I get to wear the Green and Gold! I have a lot of work now in front of me, and I have enlisted the help of Wheelscience to get me on track with the right TT tools of the trade in their sponsored athlete program. Please head over to their website and take a look at what hey have to offer.
As part of the next four months, I’m going to give you some insight into what I need to do in my training and life to prepare for this journey. Please check out my first VLOG and subscribe. Check out my social media links on the side for more info.
This year I was lucky enough to get to go down and watch the Tour Down Under in Adelaide. It was an amazing experience, over 500k of riding in 5 days, met Chavez and got to ride along with Sagan. Absolutely epic can’t wait to go back and do it again!
5am is not too bad a time to get up. By 5:20 I was on the road and all full of enthusiasm and excitement. It lasted till the other side of Sydney or about 2 hours before I settled in for what turned out to be a long coffee fueled, turn left to go right, wow look at that trip to Lorne in Victoria. Nearly a year worth in training had brought me here for Amy’s Gran Fondo.
I’ve had some long-term projects before, motorbikes, photography projects
Lorne itself was great, and the locals seemed to embrace all the bike related activity. I frequented the Lorne Larder most days and would happily recommend it. Riding around the town and the great ocean road itself was an amazing experience. The road just rolls along, up and down. Every time you rest a small hill you see the next one, and you just feel compelled to continue riding. However, I was on a training regime and headed back into town after a quick exploration.
The morning of the event I felt good. Mick’s mantra of “You’ve done all the work, and there is nothing more you can do” allowed me to remain focused and calm. Having said that, I just want to get on with it. Before I knew it, I was three back from the start of the 35-39 division. We were to be motor-paced for the first 1.8k to the first timing loop.
The pace out to the loop felt good but when it passed by it was on! I had what I thought to be a good wheel but after a few corners realized that he was struggling and I had to do something now. I pushed him and set a solid pace up the climb. I had done a recce the day before and knew I only had another kilometer to go before I could get only the flat and gain a recovery. Oh, how wrong was I… My exploration the day before had finished on a false flat and a short downhill. I figured this was the top of the first climb and had returned to ride out along the great ocean road.
The false flat just kept going and going. I felt like I had hit my limit and I was only 15 minutes in. I watch the green bands of the 35-39 group go past me and figure I just had to head down, bum up and keep with who I could. By this stage, we had not only the 40-44 age group leaders pass but also the 45-49 group! Trying to hold the wheel as they passed proved to by just that little bit too much energy then I had to give.
We finally rolled over the top of the first KOM point and started the descent. The downhill went well, and I was able to get back onto the group I had been trying to keep up with. But after a regroup and dropping the HR the course changed direction and headed straight into purgatory. The wind here was brutal; it would smash you from the side, and there was nowhere to hide. Very quickly I would find myself being spat out the back, only to be picked up by a new group to be spat out the back, for 30 miserable kilometers.
Finally, we turned again, and the hills started. This was somewhat of a relief as I could now find my rhythm but I just watched the group I was with walk away from me up the hill. It started to rain, and the hill just kept going. The final climb ended up being 4% fro 20k. I just focused on my rhythm and watched out for people in the same age group and trying to minimize the losses. The rain was a drizzle, and everything was wet, just as I thought it could not be too much further the 500m sign came up, and I heard a whole heap of noise. Rounding the corner all I saw was orange. Wiggle had but on Dutch corner at the top. Even tired you had to smile going through it.
I crested the top, and the descent started. It was still wet, but this did not seem to make a difference to some people. My brakes don’t like the wet much and being aware I was trying to find clean lines and pre-brake to wipe off the water. However, many did not share my caution. The amount of places I lost on the descent was huge but as it dried out I got faster and losses lessened. However, the cold on the descent made the quads ache! A sharp right-hander lead to an oh crap moment than the final sharp drop away.
Finally, I turned onto the Great Ocean Road. 40km to go… I had hoped to be in a group for this section, but nobody was around. I sucked it up and started the final leg. After a few minutes, I thought, there is somebody behind me. I turned and sure enough I had a group of about ten behind me! I swung off and got on the back. I was able to sit in this group for the bulk of the return, but as we got closer the gully’s became steeper and more, and more water was across the road. With about 4k to go I was not able to get quite back on and lost the group after I hesitated to go through a sharp corner covered in water. 3 of us stayed together as we made the final kilometers home. Finally crossed the timing loop, heart rate up and pushing, I felt smashed going over the line. I got my breath back before zipping up the jersey and adjusting my hat. I crossed the line and pointed to my MCC logo on my jersey. I pulled up and lay down for a while. Then I went and found breakfast!
Final time 3:39.07 71/176, missed qualification by 10:08 minutes. Till next time.
I stood in the middle of a town I had never been to before, wearing not much and freezing. I’m about to do the Blaney to Bathurst fro the first time, this will be my longest timed event to date.
Back up to 4:30 this morning. It was even colder, 7c according to my phone and I had to get out to the buses at Mt Panorama for the transfer to the start in B We were staying on the eastern side of Bathurst and I had a short ride out to the start from here but I was torn. I had to carry what i wanted to race with and I did’nt want to lug a whole lot of cold weather gear. Opted for the leg and arm warmers but went the summer gloves. Departing it was cold, even colder with the morning air and my fingers were frozen in a matter of minutes. The trip out did take long but the tempreture never got any warmer. This got worse when I stopped to wait for the bus. It ended up being 45-50 minutes before they got my bike loaded and I was shiverring. This is about the point the sunlight finally decided to peek its head up and offer no warth what so ever.
The bus trip took about 30-40 minues, I don’t really remember, I chatted with the guy next to me but I was gratful just o be out of the cold. It at these points you reflect and go how the hell did I end up on a bus in the middle of nowhere with a large amount of middle aged men in lycra. It was 06:30 and my phone pinged to say I had a message. I opened it up to find some final words of encouragement from my coach and its these little things that just make me appreciate him more and am grateful for guidance. My goal here was pretty simple and that was finish to as close to 3 hours as possible. Tough with the 3 climbs be doable in my head.
Which brings me back to the start line, I’m still cold but have braved removing the leg warmers. Somewhere in my reasoning system I decided to go in the 45kph+ group, figuring once i got dropped the next group through would pick me up and so on. Wasn’t till the start when Crafty (who was MC’ing) made a point of saying how all the people how didn’t make the gold wave were all at the front of my group. I hung on for about 20 minutes but the pace was relentless. Dropped off the group with a couple of others and lost them within a few k’s. Felt pretty crappy here, thought I would have held on a bit longer. Took the second group another 40 minutes to catch me. I got in with them but ended up towards the back when we made the left hand turn into the first hill. Kept a good pace but just lost contact the the main bunch, tried to get back on with another rider but didn’t quite get contact. Ended up in a small group for quite while till my bottle cage cracked and I had to stop to fix it as the bottle was rubbing on the big ring. I lost my group and set back off. This was about the 52k mark. Pushed along on my own agian till I got in another group and stayed with them till the beginning of the main climb. This is where the front of the next wave caught us and everybody just splintered. Took the first k to get the gel to kick in but the hill was ok. I just paced myself and just stuck to my training all the way up trying to keep my cadence high. Came in at 19:54 which is a bit short of where I wanted to be on the climb but I didn’t have anyone over take me on the way and I passed several without going into the red.
From the descent to the end was basically on my own. This felt the best of the day and I seemed to have more consistent power then during my earlier solo efforts. Pushed on to the end just trying to keep the cadence as high as i could and keep low in the wind. Got to the end and pushed hard to look good across the line. Unclipped and just felt overwhelmed by it all, briefly till a kid handed me a banana, that solved it all. 3:21:58
Till next year….
For the past 10 years there has been a gathering of the clans in the southern highlands. The small town of Bundanoon gets overrun with mountain bikers preparing to undertake the Camelbak highland fling. This epic mountain bike rise has comprised of a 110km and 55km cross country race. These 2 races are known as the full fling and the half fling. Recent additions have included the insane 100 mile race, the shorter 23km (Some fling) and the flinging threesomes (team race).
I have some friends that have done the full fling and half flings in the past had informed of just how hard the ride actually was. Honestly how hard could it really be right? We had planned to go down the morning of but some last minutes changes meant that we went the night before. In a hastened rush to get packed I discovered that my Scott Spark had lost all the air from its rear shock. Rapidly running out of time I grabbed my CX bike (Avanti Giro AR2) and put it on the bike rack. That was plan B (or plan CX if you wanted to give it a cool code name)
We arrived on dusk to Bundanoon to what was a very busy little town full of people, bikes and a giant blue box. I went to find the shimano mechanics to regas my shock whilst Mick (who had come down with me) went to find the registration building. After 3 pumps (actual pumps, 2 were broken) the Shimano guys had my shock back and working again. Heres to hoping it would hold. We got rego done then in the falling light raced over to the pony club to setup camp. This actually proved to be quick and painless exercise. We got the bikes packed away and luggage stowed before heading back to town for something to eat. However by this stage the town had shut down. I swore I had seen a club on the way in but it turned out that the only place we could find was a small little Chinese restaurant. Quaint is the best way I can explain it, right down to the thick plastic on the table cloths. This however turned out to be in the favor of the staff as Mick and I seemed to get the bulk of the rice all over the table. We returned to camp and were asleep before long.
05:42am My phone starts to go off. I see a big picture of Will on the screen. “Hello” is the sleep induced response I give him. “Were you asleep?”, “What the $^% do you think”, “HAHAHAHA, where do I register?”. Will had gotten up at some stupid hour and had just arrived. He headed to find the rego location whilst i lay there trying to come to grips with th reality of sleeping on yoga mat all night. Suddenly I hear a strange noise like a cat preparing to to die before the roar of “Scotland the Brave” being blasted through the valley by a bagpiper. Yes there was a guy in a kilt, in a paddock playing the bag pipes. Really don’t know why I bothered to set the alarm…
We regrouped, got prepped, ok I got coffee, before getting the race plate on the bikes. We had a brief time before the start of my race, the “Half Fling” 55k. Mick and Will had entered the “Some Fling” 23k race. We wandered the exhibitions including the specialized truck and getting my free GU energy gel (pineapple for those playing at home) and rock and roll lube. The “Full Fling” and “100 Milers” set off as we were wandering around the start. Insane to think there were people out to ride 161k! Not just dirt but single track!
By this stage we had gotten into our riding gear and I was cold. Around me everyone had started to do some warmup rides and I elected to follow suit. A lazy wander ended at the back of the starting grid before I found the most awesome April, looking well tired and cold. We had a quick chat, selfie and wished each luck before the half fling field set off. The field for this even was huge. 503 riders set off and all tried to channel into a small chute. Yeah that was slow, but the moment we were onto the dirt it was all on. I had lost April in the mix but just set about finding a good tempo as we had a long way to go. My goal was to finish the race in 3 hours and finish high up in my age group. Mind you I had no idea at the time how many were in my age group.
We round the corner and found some riders of similar pace to mine. As we work our way forward through the group I found April and did my best to say hello and get a picture. The road started to drop away and I realized that I had not put my glasses on. At this point I also remembered I had forgotten to get more food and just had the GU gel squished into the bottom of my pocket under an inner tube. No more time to think, glasses on and up the first short hill that went through a dairy farm. This was the first slowing of the group as some rider struggled even here on the first climb. I followed another rider on the right before cresting the hill to a rapid set of grassy undulations and just as quick a second climb.
Now I had overheard Will say that if there was water he was not going to ride through it. At the time I thought really? I mean how much water could there be. This was answered quite quickly as about 2 km into the race I discovered what was the first of several deep creek crossing. Even if you wanted I don’t think many would have attempted to ride across it, I just didn’t want to get me feet wet but I’m precious like that. The next few kilometres was mostly fire trail and the pace was high. Heading down one of the hills i noticed that my front wheel appeared to be wobbling! Some quick onboard diagnostics revealed that the quick release had come open and I was forced to pull over and reset it. This was quick but getting back in the train of riders cost me precious seconds.
For now the road remained basically fire road, winding up and down. We weaved through the pine forests and took on some fast descents, one of which proved to be really sketchy towards the bottom as it was all loose gravel. Our first and somewhat brief experience of single track and then on to what appeared to be a very long flat road with the most amazing views. I pulled my phone out to get a shot before realizing that the road dropped away, fast! I stuffed the phone back in to my pocket just in time to start the descent. The road ramped quickly up before turning left and into some think under growth. We were only about 15k by this stage and we hit the first of an insanely steep short climb and rough terrain. Most of the riders dismounted and I was forced to do the same, hunkering my way up the hill with my bike. Over the crest and down through some thick bush before an insane of camber left hander brought us to the bottom of a gully. Thick deep black mud awaited there and no matter which line you took it was tough. Bikes were going everywhere and you just had to keep peddling. The tires became heavy and full, the only thing left was to pick a rut and hope for the best. Thankfully I did not come off but others around me where not so lucky. Luckily for all involved we were met by another creek crossing. You would think that riders may want to get some mud off their bikes but hey…
At this point we entered a paddock and followed a trail winding up the left towards a farm house. This met up with some hard pack road were I was overtaken by a rider trying to catch up with his friends. I felt it best if i was to stay with him for company. By this I mean slipstream and get a tow. This work for a k or so before he caught his friends. I went around trying to make up some more time. We turned back off the road to some simple single track which wound on for a short period before arriving in the first transition area. This was a relief as in my head it was the half way point. It wasn’t really turned out I was not good at math and riding at the same time.
The road he was slightly down high and hard packed. I got down as low as I could, put hands in close to the bars and went into my best impression of a TT rider. What I neglected to realize was that I picked up a couple of passengers as i kept pace at 42kph. When i finally rolled off they came through and we took turns till the road turned back to the left and rolled down through a vineyard. More quick fast hills ensured before all of a sudden in the middle of a paddock everyone has stopped. It turned out a heard of cows had strayed across the course and we where being held until it was safe. I took the opportunity to go to the toilet and take a picture (Of the line and other people going to the toilet). It was a few minutes before they started letting us go again and we headed down another hill. And yet another creek crossing.
Coming up the other side we had about 4k of winding uphill single track. This is where it started to hurt, I could here all the people around sucking in the air as the climb just kept going. When cover finally broke we were back in the pine plantations we had visited about an hour before. The road headed up a few hills before doubling back to some long negative inclines. I was following the group here in the picture including the girl in pink, holly crap can she bunny hop! The road became tighter again before hitting single track that wound its way along the creeks. Man there must be some big wombats around here, the burrow entrances were huge. The trail run up slightly before the longest but shallowest of the river crossings. After this it was a looong climb that worked its up an too the left. I think this is were the entire field came to a grinding halt. Little did I know that this is where the hard stuff really started!
The moment we crested the hill and went past the carolers (yeah I’m confused too. If anybody knows what was going on please let me know) the trail dropped fast before a tight right. The rider in front of me hit the deck hard as his back wheel caught a root. It wound around rooty and rutted before a quick opening saw us enter a field with some rock drops, had a picture taken and then onto brokeback mountain. This climb just kept going and going. I was just about out of energy now but I couldn’t get my only energy gel out to use. Trying on the climb provided to be impossible. As I got to the top the guy in front let me past and I headed down the descent. Halfway down my back well hit something and bounced the bike in the air. No idea of how i did not crash but I became unclipped and landed on the top tube. Owwwww.
The track became really tight, the ups were steep and so where the downs. By this stage a lot of people were getting of their bikes to get off. Often you would not have the choice either due to the line that would form or if a creek crossing was evident. The track got tighter and more mud. This time I did fall off. Getting back up, one shoe undone i pushed on, doing ti up as i went. We crossed back through the original water crossing, dinosaur still in attendance. The final single-track beckoned on a few kms to go. By this stage everyone was exhausted, just kept pushing, over rocks, logs and bridges. People coming off, footing being lost and genitals being cupped. Finally it came out on to fire road, i don’t think I have ever been so relived riding. I pulled out the tube from my pocket, slung it over my head and enjoyed the best energy gel that has ever been created. the GU energy pineapple! With about 7 to go I pushed for what i could but with the slowing for fuel and the exhaustion a number of people passed me.
The trail ran past the 5k to go sign as two riders fought for the line on some fire road before coming off in the wet. I swerved to the right and got past as they started to argue with each other. We pushed on down a long hard packed road. I was pushing as hard as I could but could still not catch the rides in front. We turned and went through another vineyard before headed up a hill, 500m to go! At this point there was a free beer tent, I resisted and pushed on, under the road bridge before pushing as hard as I could with what was left up the hill and under the final banner.
I rolled over to find Will who took a pic before rolling slowly back to the tent for beer. The went and found my burger and cookie, then more beer. Finally we packed up and went home, the soundtrack of which was mostly me complaining about have sore quads and relegating each other with stories of how awesome we were. The real questions, would we go back. Yeah for sure, the others are already planning how many days they want to camp for next time.
Finish Time: 03:06:08.1
Overall: 135 / 503
Gender: 131 / 458 (Male)
Categ: 35 / 93 (Veteren Male)
Just a couple of weeks out from the highland fling I figured I should probably put some more k’s in on the dirt.This was a pretty simple challenge. Get the Giro with some knobby CX tires and ride it up Mt Faulk Rd before my friends turned up to do a lap of Awaba. I rode out on the fire road on the CX bike, the narrow bars proved to be a bit twitchy but otherwise felt good. Turning right out from the Awaba entry saw a tared piece of road that started a steady climb up and to the right. I knew there was a bit of climbing being a Cat 2 climb, but how hard could it be right.
Turns out, hard. The first half was probably the worst. After turning that first corner the tar makes way for gravel and the incline picks up. It was at this point I regretted not having completed a decent warm-up and really my overall decision that this would be fun. The first 1.5k just stayed constant, hot and dry. After this the road eased in its gradient and the foliage offered up some coverage from the sun. The road was hard packed and I found I was able to shift back up a couple of gears.
The road turned sharply to the right in a uphill hairpin. The road here kicked up to its steepest gradient for about 200m. My heart rate picked up to its max and my saving grace was that I was over the halfway mark. Standing seemed to be the best way to balance power and traction as I just keep pushing.
The road turned back again to the left and I was now afforded the views for the 300m I had climbed thus far. This did last long as the trees became thick and the road continued on its now gruelling 8% average. Finally the last climb came up and I was greeted with a short but welcomed downhill section before another brief rise.
The road forked at a rather black looking dam and I headed down a road towards the Heaton Lookout. This was gravelly in sections but mostly hard packed. At this point I encountered a few 4wd’s who were exiting the picnic area. I arrived and was greeted with a spectacular view from Newcastle down to the top end of the Central Coast. I stopped briefly to take a pic before heading back.
The descent was sketchy at best. My cable discs did not like the descent and trying to handle a CX bike on the drops, at speed, on loose surface proved challenging. The brakes them selves required a lot of pressure to get good modulation which just lead to hand cramping.
I got to the bottom and met up with my friends before doing some single track on the CX bike. It was fun at the start but the appeal wore off pretty quickly. Mind you I set a PR up the camel back climb so must have been doing something right.
The Garmin Edge 500 has to be the standard GPS device out there. You can hear the familiar chirp of the “Timer Started” at the start line to any bike race. The 500 is a great piece of equipment but sadly lacks the ability to interface via blue-tooth or similar to a phone. Thats what the 510 and higher models are for. In a couple of weeks I’m heading to a family function about 100k’s away from home. Being the proverbial bike rider that I am I thought I would ride my bike up to the event before returning back in the car. At first this sounded great but then the real big issue dawned on me, if I go I won’t be able to upload my Garmin observations to Strava till the next day! I might as well just not go. Late last year I made the switch from iOS to Android with a Sony Xperia Z3 and for the most part have been pretty happy with the switch. The one thing I do think is great is the ability to use the extra ports and sockets for meaningful real world interfaces.
1 Make sure you have the following
- Garmin Edge 500
- Android Device
- Micro USB OTG cable
- Standard USB A-Mini A cable
2 Connect the cables
3 Connecting the Garmin
4 Android device and USB connection
5 Open Chrome
7 File upload
8 Select documents
9 Navigate to the drive
10 Select Garmin (drive)
11 Select your .FIT file
12 Return to Strava upload screen
14 Check Dashboard
15 Unmount Garmin
16 Unplug device
17 Get Kudos
1 Stop the victim mentality
Huh? That’s not nice. No it’s not but this isn’t going to be one of those little fluffy articles that list some little changes and steps to shed massive kilos. Weather you like it or not this all comes back to you (ok I will point out something here. There are some medical issues and some medications that will make you gain weight but if your reading this and you think this might be you, please go and see your Doctor. If they say your fine read the rest of this article and take note. If they find issues, thankfully you went and saw your doctor!)
But it is so easy and we are all guilty of allow these mental state to happen. “I had to go out for dinner that night”, “My partner brought me that cake as a surprise”, “I had a bad day and needed a pizza to make me feel better”. This cycle has to stop. Nobody else is responsible for you or the decisions you make in your life. Nobody. If you don’t agree, don’t bother with the rest of this article.
Ok so how do I stop? The first step is to reflect upon yourself and ask if this is a behaviour that you consciously or unconsciously follow. “I’m not fit enough”, “I just can’t do it”, “I’m not making any progress so why bother”. I want to be blunt and write “At the end of the day nobody cares” but that may be a bit mean. The reality is though they may care but they can’t be responsible and that is the insight you need to take. “I like eating bad food”, that’s fine I accept that you can make that decision in your life and won’t judge you but you are responsible for that and the side effects that will come. If you want to make this change and want to make it stick you need to reflect on yourself and stop the victim mentality.
2 Be accountable to yourself
This really does lead on from point 1. You are accountable for the food you put in your mouth. I could really leave it there but I extend this to say that nobody will know what you do or don’t eat at any given point in time. If you sneak food and don’t record it in your diary it still counts. It’s very easy to fall into the little traps and just say “I’ll eat this, it wont matter”. It all matters and part of the process of effective weight loss is the learning about making informed food choices. You can push this element more by making yourself accountable to others. IE if you plan to lose 5kg then tell your friends or family, want to run a 5k then put it on Facebook or Twitter. By making yourself publicly accountable, you “need to succeed”. Weather you admit it or not the only person that can achieve this goal is you so how do you explain to yourself why you did not make it? Are you happy with that reason? We all fail, the ones that succeed are the ones that pick themselves back up and do it again.
3 Use tools such as MyFitnessPal (aka Keep a food diary)
There are a ton of free and paid tools available that will help you to record your food an activity. Weight Watchers and Michelle Bridges 12wbt both have some great paid tools and support processes in place to help but remember, just because you pay for something does not make it their responsibility to make you lose weight (See point 1). My tool of choice is MyFitnessPal (MFP). Its free and available on both iPhone and Android. The brilliant thing about this tool is that it uses the camera on your phone as a bar code scanner, making it super easy to record everything. It sends you a reminder if you haven’t logged your food and gives you a clear sign if you are in or out side of your daily goal. It even gives an estimate at the end of the day to help keep you focused on your goals. One silly little thing that helped me here is that MFP has the “streak”. Its how many days in a row you have logged and recorded your food. I set a goal to make it to a year. I was desperate to keep my streak running and be ahead of my friends that also used the app.
4 Don’t use gimmicks and weight loss supplements
I worked with a person for several years who was desperate to lose weight. Every other Monday she would come into work and show me her latest weight loss tool, fad diet, supplement or gimmick. After all her time on the “5/2 diet”, “the only green diet” the “mono-oxy something or rather diet” and drug store of powders and pills she kept in her draw she still has not lost any weight.
They don’t work for a reason and that’s because you have not accepted point 1 and 2.What do you mean? The mental state of the supplement is a quick fix. Most weight loss supplement are not tested well their clinical effectiveness, let alone to a rigorous scientific standard and nearly all of them recommended they be used in conjunction with a calorie controlled diet and exercise regime. I remember when the craze hit for some shoes that did not have the flat soles, the tag line being that you could lose weight through micro instabilities caused from the shoes whilst moving and walking. Wow, shoes that help you lose weight whilst walking! Brilliant! We see these sales promises all the time from online to infomercials. I cite the Dr Oz Green Coffee bean incident here. And whilst the video below is making fun of the situation, think about it next time you see a TV infomercial.
5 Find something you love to do.
Keep finding goals in the things you do enjoy, get out with friends or your kids. Find ways to incorporate aspects of exercise into your daily life, got little kids? Do all the Wiggles dances next time you put on the DVD. I could probably easily do another 5 or even 10 points to help people lose weight, keep it off and have a better life. Find a friend, have goals but… don’t rush it, stay on target, pick yourself back up, avoid fads, Heart rate zones, don’t give up everything, know your BMR. Maybe these more complex items are for the another list in the near future. And if anybody owns a tug toner please let me know.