Wednesday, December 31, 2014

Alex, Daisy, Mike (Day 3)

There would be a common theme throughout all the exercises and skiing of the day: Lifting the lower leg out of the way and “diverge” the ski – whether to assist a pivoting action or to generate a skating action.

Skiing is built on two basic principles – Skating and Dynamics. Whether this ends up as “pivoting” or “carving” depends mainly on which ski edges are being used and the extent of the dynamics.


Warmer temperatures allowed us to start out focusing on pivoting. Everyone is starting to get the feel for remaining on the inside edge of the foot – while the edge of the ski changes during the turn. Daisy finally actually “heard” this today and understood it. Just practicing this each day for a short while brings big changes in skill levels. The main aim concerning Daisy is to directly work towards replacing her strong tendency to “snowplough” the start of her turns (actually a downhill stem – using the lower ski as a crutch and preventing dynamics) with something much more useful – namely “dynamics” which can be felt at even a low speed and through a range covering the most subtle to the most violent movements.

Alex meanwhile was managing to just stand patiently on his ski and wait for the pivot to take place instead of rushing, twisting and forcing everything. Mike with his wider skis was managing the pivot from a standstill quite easily.  Later on we used bumps for pivoting on – with the ski tips and tails in the air – focusing on leading the pivot by diverging the lower ski into the turn.


Skating skills were built up using a standard progression of exercises beginning with just stepping up sideways uphill – using both uphill edges. This is where there is a good opportunity to feel the feet inside the boots and to feel if there is either grip from the edge or slipping. It also allows the movement of the body to be clearly felt with no other distractions present.

Forward sliding was then added to the side stepping. As soon as the skier slides forwards the ski tries to make an arc – especially very parabolic skis like Mike’s – and this can pull the skier off the edge and cause a loss of grip. The body needs to become sensitive to this issue to be able to correct it and maintain grip. The exercise proceeds by starting off progressively more directly downhill and stepping around across the hill to a stop. The need to “diverge” the skis becomes obvious and is part of the change of direction – with some of the change of direction coming from the skis themselves.

Eventually whole turns are attempted by crossing the fall-line – then turns are linked – stepping continuously. Skating steps are then progressively reduced to only three per turn, then two and finally one – whereby an automatic down/up rhythm is set in place and natural timing – coming from the skating action – is produced. In the video everyone can be seen with this good timing.

Alex is doing very well – with both good skating and dynamics in the video and Daisy starts off well but then when she picks up a bit too much speed and starts pushing her lower ski away as a brake – instead of gripping and displacing her body instead. Mike started out well but bailed out due to being crowded out by someone nearby.

Mike simply needs to increase his dynamics to generate more edging of his skis. With narrow racing skis there is grip with even a slight lateral movement of the centre of mass – but with wider off-piste parabolics there is a bigger threshold where nothing happens and there is no feedback before the edge grip connects. During this threshold most people panic and just return upright. Parabolic skis are not the most grippy skis on ice either – because the whole of the edge is in contact with the ice and pressure is distributed along the edge. While this enhances carving is doesn’t maximise edge grip on ice – where skis which allow the pressure to be localised under-foot give the best ice grip.

Off Piste

The off-piste is very varied just now which doesn’t give people the opportunity to move very far without having to change technique! Mike was tending to “jump” the start of his turns – which is fine for pivoting sharp turns – but not when there is a bit of forward momentum. What was really needed here was to stand solidly on the outside ski and use pressure to get the ski to drive a turn. Alex picked up on this well and as a result is already rounding his turns out much better and controlling his speed through his “line” instead of his previous “braking actions”. There wasn’t much snow around which would allow the skis to pivot inside the snow so dynamics and strong pressure was all that would work. The key off-piste however when confronted with this situation is how the lift from the end of one turn is used to come over the lower ski into the next turn – but we didn’t have time to look at that. Tomorrow!

Face de Bellevarde

Alex managed to stay on my tail all the way down the Face, despite rocks and sheet ice in parts. I was seriously glad to have my old “rock basher” skis on! We mainly skied on bumps off the side of the piste and at no point did this throw Alex off. 

Tuesday, December 30, 2014

Alex, Daisy, Mike (Day 2)

Temperature of the snow today was -24°C  and this photo of the mountains in the distance captures the stinging cold atmosphere.

Day One – revisited…

Yesterday temperatures were literally disruptive – preventing skis from sliding (especially sideways) and making it too cold for any serious attempt at constructive coaching. Daisy ran into a problem on the slightly steeper Solaise run and although for a few minutes the issue appeared to be irrational there was a good reason for it. Her boots were both too big and she had not tightened them – leaving them on the loosest setting. The fact that the boots were too big was clear from the start as she could not hold the skis on edge – but the loose buckle setting wasn’t spotted until later on.  The session however turned out to be useful because she has never assimilated sideslipping skills – which are utterly essential for control and tight pivoting actions. The entire descent turned into an exercise in sideslipping and strategy: How to negotiate an intimidating icy slope with skis that won’t grip! – looking for soft snow to turn on and staying safe. Daisy actually did very well. For the following day the boots would be sorted and the problem cured – but the underlying skills still need a lot of work!!!

Day Two – Not quite so cold!

With the sunshine out the plan was to tackle technique straight away – then take it into practical skiing.  Getting kids to focus in such an environment is a challenge in itself – but gradually both Alex and Daisy came around to the task in hand. Unfortunately Mike and Jannette were stranded on the Bellevarde Express chair for at least 25 minutes due to a breakdown – so were were separated.

I explained how pivoting was done from standing on the outside edge of the uphill ski to start the turn – but that the ski would change edge during the turn. However, key to the whole issue is that the foot from the start to the end of the turn remains on the inside edge. Both are filmed here with their first reasonably successful attempts. We would ski for a while and then pause for a few more attempts – to avoid frustration.

During simple sideslipping Daisy still tends to snowplough the uphill ski – which gets her into a lot of difficulty when moving slowly. Gradually she is being taught to keep the uphill ski either parallel or diverging (skating) so that it is always on the top edge. This should soon click into place for her.

Daisy leads the way down skiing in the second part of the video clip. Last year (which Daisy missed) is when Alex worked on the same things and managed to lose his wide stance and snowplough. He puts in small checks to break his speed behind Daisy but that issue will be easily fixed by being taught to round the turns out more and avoid unnecessary “pushing out” of the heels. Alex already has good dynamics so he doesn’t need the heel pushing action. Alex is also much better centred over his skis while Daisy is too far on the backs of the boots (which partly contributed to the problems yesterday – and helped to disguise them!). Daisy is comfortable with speed, terrain and difficult snow – so only technique needs to be sorted out – there are no emotional issues. We played in powder snow for a while and despite getting stuck on a couple of occasions she enjoyed it much better then most children do on the very first attempt. Within a day or two she will be very comfortable with this – and then will probably not want to go back on piste! (Pistes are not real skiing anyway!)

Mike was struggling a bit with the Zag Big skis – due to the unaccustomed width. The key here is to learn to skate on the flat and feel the inside edges grip solidly, using the insides of the feet and the adductor muscles. Eventually this becomes easier because most of this work is done through increased dynamics and the adductors/feet issues are only fine control. Mike had been getting “flipped” the wrong way by the width of the skis and so for example on ice the ski would flatten pulling the knee and hip out and throwing the upper body uphill – the skis skidding out of control. If the ski’s are going to skid on ice then it’s critical to hold form and not lose hip angulation – but to maintain angulation and go with the skid. During the turn it also helps to pull everything inwards (towards the turn centre) consciously right until the end of the turn.

Saturday, December 20, 2014

Atilla Skiing

Atilla learned most of his skiing from me as a child – but has gone through adolescence without any continued coaching. He is now twice the size that he was last time he received instruction. The outcome is that his skiing has become rather mixed up and gone off on a tangent of its own.

Haluk in the video is just nursing his poorly knee joints – but unfortunately is relying too much on dynamics, not enough on pivoting and is consequently limiting his upper/lower body separation, blocking his hip joints and straining his knees with an over-flexion of the ankles – and of course blaming the skis instead!


First of all it’s important to say that there are many strengths in Atilla’s skiing – and he clearly enjoys it. The skiing is just disorganised and needs to be re-organised. Dynamics are present and strong. Pivoting is present and strong. So where is it going wrong? Separating “cause and effect” is the key issue here. It’s very easy to look at the symptoms and to try prescribe solutions for them – like most moronic doctors do with illnesses. Non of that goes anywhere useful of course. So what is the underlying cause (or causes) of this muddled skiing?

Our answer is simple. There are two problems here.

    1. The first and main problem is that in order to keep his feet ahead of his body Atilla is leaning against the back of his ski boots.
    2. The second issue is that Atilla is fundamentally “two footed” and has very limited independent use of his legs.

The rest of the mess is just a collection of symptoms resulting from the above – similar to the way the body expresses genes – when inappropriate genes are expressed we end up with a muddled mess in health terms and then doctors have a field day supplying you with toxic prescription drugs for life! The real answers are usually very simple.

In future Atilla needs to learn how to organise his body so that the feet remain ahead without pressuring the back of his boots and he needs to understand how to maintain independent leg action at all times – even when the feet are close together. Beyond this he needs to become aware of the variety “symptoms” that stem from getting it wrong – so that he knows what is happening.

Still Cycling and Running

Mild weather in the valley is permitting a wonderful prolongation of the cycling and running season with no ice or snow on the ground. The photos below are taken across from Les Arcs and La Plagne when out on the bike Friday. Currently I’m working on optimising my health through optimum diet and optimum exercise (with good technique) – realising a body fat percentage of around 9%. One current goal is to use the cold and exercise to convert white body fat into brown fat – which keeps the body warm automatically without shivering.


Optimal Nutrition Protocol (without supplements)

(Abstracted from a recent email communication…)


(selective gene expression) diet is essential to control hormones - which control your behaviour and your health. (Also - your visceral fat acts like a single gland - overpowering the hypothalamus in the brain and so all the other hormones which dictate even your behaviour - so abdominal fat must go...)

1 Remove all sources of refined sugars
2 Remove all starchy vegetables
3 Remove all "healthy whole grains" and seeds.
4 Remove anything even resembling wheat. Cereals, Pastas, Pizzas, Bread, Biscuits, Pastries.
5 Remove all sweet fruits and fruit drinks.
6 Remove all "gluten free" products as this is a con - stuffed with alternative carbs instead.

Remove Omega 6 oils (Sunflower etc - all veg/seed/nut oils except organic virgin olive oil) and all hydrogenated oils. Remove raw almonds, walnuts, brazil nuts, peanuts - unless in small quantities (High Omega 6)

Avoid lean meat. If your optimum weight is 80 kg then eat no more than 1.5 max grams protein per Kg per day - so you would want to consume no more than 120g of actual protein per day!

Good Nutrition...

You should eat non starchy vegetables: green leafy plants, peppers, tomatoes, cabbage, broccoli, etc. (Tip: eat with a lot of butter!)
Raw nuts: Macadamia is best! Limit walnuts, peanuts and brazil nuts.
Berries: All berries are excellent sources of antioxidants and are not sweet.

Increase Omega 3 fats - from seafood or in capsule form.
Organic Virgin Olive oil is fine.
Use Saturated animal fats - eat the skin - use the bones and everything in cooking. The gelatine is essential for good gut health.
Use saturated plant fats such as organic Coconut oil and organic Palm oil. (Buying organic is utterly essential to avoid toxicity from processing and from pesticides and herbicides - especially concerning fats as they collect toxins!)
Organic, grass fed butter is excellent - especially if it's from raw (unpasteurised) milk.
Grass fed hard cheese from raw milk (Beaufort cheese for example)
Use full fat cream - (Crème Fraiche in France)
(Do not eat yoghurt, cottage cheese or drink milk as the all provoke very high insulin spikes due to certain protein issues. Do not eat "low fat" products)
Buy Lindt 90% cacao chocolate - no other brand exists that keeps carb content down far enough. Only eat one or two squares (with a black coffee etc.)

Shellfish - Oysters are ideal food.
Fatty fish (Wild salmon, Mackerel, Sardines.) Do not buy farmed seafood - even if it is "organic".
Eat organic meats – choosing the fattiest meats. Try to avoid frying and grilling. Slow low temperature cooking is best. (to avoid glycation – toxic "AGE" by-products)
Eat organic free-range eggs - no restriction on quantity.

Drink a glass of red wine as your alcohol drink - Beer is based on wheat so avoid it completely. Red wine has the antioxidants your body needs - same as chocolate - so it's good in small quantities. Is is disastrous in large quantities - no more ever than two glasses per day!

Circadian Cycles
Respect daily hormonal rhythms and cycles.
Eat two times per day - 30 minutes after rising (at 6 am) in the morning and around 6 pm in the evening. Try to exercise around 4 to 5 pm if you can. (Ideal scenario) Go to bed early and avoid bright lights after dark.

Recalibrate your circadian (daily) clocks by switching to Temperature instead of light (summer adaptation). Cold Adaptation required - 3 to 5 times per week in cold bath - skin temperature to 50 to 55 °F (9°C) Use ice (protect skin though) or water. (I use a cold bath at 7°C (45°F) for 25 mins every second day). The shivering afterwards is useful as it releases a hormone called "Irisin" which converts your white fat into brown fat". Live and sleep in cool temperatures (19°C of below) as this ramps up your brown fat by as much as 40%.

Use a pack of frozen peas or anything that you can place on the perineum nerve between the legs - for as long as you can - as often as you can - if you can't manage to do the cold baths. Use cold showers too - but not so effective. Ice your whole upper body if you can.

All medication and vaccination (All are toxic) (Tip: use coconut oil on your skin to ease irritation)
All mass produced and processed foods where possible.
All sources of fluoride (check you toothpaste!) Do not use fluoride products - it is a violent neurotoxin and the most carcinogenic substance known to man. You can get safe toothpaste in any organic food store - or just buy Sodium Bicarbonate from a supermarket and brush with that instead.

If you observe all of the above (as I do) then your health will improve dramatically. Even just getting close to this will do the job. I go further by including at least 1 hour of fully aerobic exercise per day (no "games" or nonsense - just sustained effort!) and far more in the summer. I also ensure about 80% fat, 15% protein and 5%carbs overall in my diet and use an electronic breathalyser device to test for ketone production - which is at a maximum of 0.06% Body Acetone Concentration (BAC) which equates to  8 mmol/L Beta- hydroxybutyrate in the blood - which is as high as blood homeostasis will permit. I can sustain 0.05% most of the time and the lowest I have seen in the last month is 0.02%.

Ketosis has four components - increasing in strength in the following order...

Nutritional Ketosis
Fasting Ketosis
Post Exercise Ketosis
Cold Thermogenesis Ketosis

They all add together and compliment each other. For example eating each 12 hours gives an 11 hour fast between each meal. The body needs 8 hours to go through a cleansing of glucose in the liver and close to 12 hours for a full intermittent fast. Exercising near 5pm when the hormone cycles permit the best efforts, then eating and then bathing in cold water - all together pushes ketosis up to a measureable maximum.

Doctors will tell you that ketosis is dangerous - citing "ketoacidosis" - which is one way that type 1 diabetics die. Their Beta-hydroxybutyrate goes up above 15 mmol/L and their blood sugar simultaneously rockets. This absolutely cannot happen to a person even if the pancreas can only create a small amount of insulin. Doctors are unaware of this and into the bargain they have no formal training in nutrition so their bad and inappropriate advice has to be completely avoided.

Friday, December 12, 2014

Spectacular Day

Apparently there is no snow – but I enjoyed some great off piste skiing today – and stopped for a moment to enjoy the view!






Sunday, December 7, 2014

Keith, Gail – Introduction to skiing.

The first time ever on skis is the most important of all. Initial impressions of success or failure tend to be imprinted indelibly. Ski Schools invariably allocate trainee instructors to the job of working with complete beginners and reserve the most experienced instructors for the highest level skiers. Beginners however require the absolute best of instruction to set up a proper open-ended development process based on the encouragement of appropriate natural movements and instincts. Achieving this is impossible for the trainee instructor who is already brainwashed with teaching dogma which contradicts even the most basic laws of physics. In reality it is impossible for nearly all instructors – though many experienced ones have at least abandoned the worst of the dogma and found some tricks of their own to compensate with.

Keith had good deal of water-skiing experience though Gail didn’t seem to be so enthusiastic about that sport. Keith had already heard from others that what he would be taught in skiing is the exact opposite of his water-skiing. This would normally be true and is the consequence of the ignorant dogma of the international ski school systems that I mentioned in the first paragraph. My job today was precisely to ensure than all of that nonsense and the incapacitating consequences were completely avoided.

Bony Crossing The Alps

There wasn’t much time for looking around but the place where we would work on the skiing was where Napoleon Bonaparte had his passage over the Alps stationed with troops. Stone signal towers still line the route every few hundred metres apart parallel to the Télecabine du Vallon and even in Val d’Isère itself. The music accompanying the edited video is therefore appropriately “Bony Crossing the Alps” – which was  historically a very popular tune used to rile up people in revolution – especially in Ireland. In those days people actually valued “freedom” – even if they were mostly often deliberately misled into banker’s wars. Today they prefer to just give up and sink towards irretrievable globalist totalitarianism!


Getting Started

In the morning I’d met Keith and Gail to ensure they were going to be equipped with the most appropriate equipment. Beginner’s boots are really no good so should always be avoided. I won’t go into all the whys and wherefores here. They ended up with intermediate boots and the shortest adult skis available – which was fine.

Up on the mountain, following a brief description of the function of bindings both Keith and Gail put on one ski. It takes a while to get the feeling for such an enormous extension to the foot so the idea was to  just move around on the flat ground, using the poles for support and sliding were possible. After a short while the ski was removed and transferred to the other foot. This builds familiarity with the bindings and cleaning the snow off the soles of the boots – as well as accustoming the body to accelerations. The terrain was flat enough to allow us to quickly progress to having both skis on.

With both skis on we practised turning on the spot (star turns) with little steps to avoid crossing the skis. Straight running was possible on a gentle gradient with a run-out and no threat of accelerating out of control. The first turns were executed simply by stepping the skis over in the direction of the turn with a slight divergence – much the same as in skating. To return back up the gentle gradient we use “herringbone” steps – once again with the ski tips diverging in a skating stance. No problems were encountered. All that is required at this stage is patience and repetition. Gail had a tendency to look at the ground and her skis so this was quickly brought to her attention to deal with. Looking at the ground has a paralysing effect and it’s best to deal with that immediately to prevent it from developing into a habit. The tendency to do this is just a response to tension and apprehension. The answer is to deliberately look up and towards the place you want to go to. It didn’t take Gail long to connect with this difference.


With Keith’s skis diverging I stood in front of him first and asked him to push me forwards – to encourage him to use the inside edges of his feet and skis to grip and push. This is the basis of skating. Both Keith and Gail had no difficulty doing this. To skate properly (with me out of the way) the pushing translates into a “falling forwards” and acceleration instead of overcoming a resistance. This exercise was intended to help the skated turns to develop and to introduce more active leg use.

From there on I allowed both Keith and Gail to choose for themselves the height they climbed up the small slope to launch themselves from. Sidestepping on the two uphill edges was introduced to make climbing simpler. Gail took a while to appreciate how the skis had to be completely across the fall-line of the slope to prevent them sliding away. It can take a while to get used to reading terrain and slope angles.

Keith had a slight tendency to remain “vertical” when sliding downhill and be on the back of his boots. I explained that he needed to stand in the middle of the boots – not lean on the backs or the fronts and to try to get perpendicular to the slope – not vertical to gravity. He had clearly also heard from someone that he should lean forwards – so I dispelled this myth too. Standing perpendicular to the slope  when sliding feels exactly the same as standing vertical on perfectly flat ground.

All skating exercises are useful in skiing and develop independent and active use of the legs. Skating is fundamental to skiing  - skis being not much more than big skates which scribe an arc instead of a straight line. The second of the two real fundamentals of skiing is “dynamics”.

Parallel turns and Dynamics

Once both Keith and Gail had a little speed it was time to immediately introduce “dynamics”. Skis work just like a bicycle or Keith’s water-skis. You fall over to one side  and the skis cut in front of your trajectory and bring you back up – making a turn in the process. For this reason I explained to both to get a little bit of speed – use a fairly wide stance for stability – then just move the centre of mass (around the belly button) to the side – towards the left to go left or towards the right to go right. I explained that there would be a bit of a delay but that the skis would eventually respond and that it didn’t matter which foot the weight ended up on. The key is to control the direction through the motion of the centre of mass. Both managed this very well and despite only being in their first few hours on skis and on a very short section of snow with no lift available – they were both able to make effortless parallel turns. “Dynamics” is what makes parallel turns!

Neither Gail nor Keith learned any defensive snowploughing with converging skis. They were not encouraged to be in “balance” and to shift or transfer weight to the “outside ski” in the turn as snowploughers always are. They were given the basics of Dynamics – the branch of physics (mechanics) with is the opposite of “balance” (Statics) – and which comes completely naturally if not interfered with. Gail had a tendency to try to force the turns by twisting her body in the direction of the turn – once again induced by tension and apprehension. Once this was quickly pointed out she was immediately able to work on correcting it. Building skill in this manner allows very clear feedback and correction right from the start – before any destructive habits can take root.

Both Keith an Gail appeared to be inspired by their day in the mountains and their experience of skiing. Luckily the weather at high altitude was kind on this day – a fitting compensation for the lack of snow in the valley below.


The struggle to produce snow in the nursery slopes of Val…

Monday, November 24, 2014

2015 season–first day back…

Getting back on skis 12 Kg lighter and a whole lot fitter than at the end of last season – is an amazing feeling!

Right from the first turn it felt completely “at home” and all the physical signals and feelings were in place – especially the most recent things I’d been working on technically through last winter.















Snow levels are not great yet – but that’s completely normal this early on in the season. October and November have been unusually mild – but that will no doubt end up being a good thing as nature tends to balance things out over time – so there will be some cold and wet stuff coming when it’s needed. The view behind the cable car over in Val seems to show a bit more snow present over there.

Monday, October 13, 2014

Breaking Paradigms

There are two main fuel systems in the human body: Fat and Carbohydrate.


Industrial Carbohydrate Paradigm

Our modern civilizations and large populations are based upon agriculture, which is based upon carbohydrates. Carbohydrates easily take over as the primary human fuel system - but with many negative consequences - including the long-term extinction of the fat burning system - leading to a false belief that we are dependent on carbohydrates to function. This highly mistaken paradigm is promoted through vested interests on many levels because there is an entire industrial system dependent on it - including agriculture, pharmaceutics, medicine, education, commerce, banking - basically our entire civilization! In essence we have an Industrial Carbohydrate Paradigm which generates and is auto-sustained by Carbohydrate Addiction.


Carbohydrate Addiction

When Carb Addiction is established in the body it generally sets in for life and people never experience or even imagine any alternative. If someone runs low on blood sugar they are hit with immediate fatigue and the many unpleasant symptoms of so called 'hypoglycaemia". The prescribed solution is to eat sugar. Sports shops are lined with shelves of high sugar content supplements for exactly this reason. Results are extremely convincing and generally effective, supported by an entire medical and scientific vocabulary that leaves little room for questioning or doubt.

Sport tends however to have an extremely high level of natural selection involved and those who don't do well simply vanish. Those who do well appear to have a more suitable genetic disposition. This is another element contributing to auto-sustaining the false ICP (Industrial Carbohydrate Paradigm). Those who persist in endurance sport don't seem to get fat. However, those who do get fat promptly quit and join the rest of the general population in the global epidemic of obesity (2.1 billion), diabetes, congestive heart disease, cancer, arthritis and other fatal chronic - but generally reversible and avoidable metabolic diseases - which are non-existent in non-agriculture based societies.

Carb Addiction shuts down key elements of fat metabolism both in the short and long term. Eating glucose causes the hormone insulin to be produced. Insulin both makes glucose available for energy and for storage as fat. Excess sugar that cannot be burned immediately is converted into fat and stored in the body. While this is happening the entire fat burning system is closed down.  A similar process happens with fructose in the liver without the need for insulin. None of this would be a problem if it was not for the long-term effect on fat metabolism. In addition the fat generated from carbs in the liver form VLDL molecules which then convert to LDL cholesterol and provide the source of the specific type of cholesterol implicated in heart disease. This cholesterol comes from carbs not from eating fats. When carbohydrates are  relied on as the main source of energy this has a deeper effect of shutting down key elements of fat metabolism on a long-term basis. After eating, insulin continues to process glucose until blood sugar levels drop well below the body's "normal" level - leading to an energy "crash" that causes a need to eat more sugar. This energy crash is termed "hypoglycaemia". If proper and complete fat metabolism was working then this would cover the situation and no energy dip would be experienced. Athletes running out of body glucose stores are hit by the same phenomenon even more seriously - where there is not enough glucose left to keep the brain fuelled and Central Fatigue (bonking/hitting the wall) sets in. Once again the fat metabolism system is so compromised that it cannot cover this issue. The prescribed solution is of course to once again eat sugar and deal with the symptoms at face value. The cycle of addiction is effectively enforced by what amounts to severe withdrawal symptoms. Eventually the only remaining athletes are those who are specifically genetically predisposed to have more effective fat burning metabolisms - because the high level of sugar consumption is unsustainable for most people. Athletes either can't effectively control weight or they age rapidly and suffer from the many degenerative and inflammatory effects of constant sugar oxidation.

The first victim of carbohydrates is the fat burning mechanism. From this point onwards degeneration slowly but surely accumulates in the vast majority of people. Sick people are cash cows all the way up the industrial food chain - so who is going to complain?


Breaking Paradigms

Most mistakes in life are made by interpreting things at face value and not correctly understanding underlying "cause and effect" relationships. Aristotle's basic laws of motion were completely wrong but were taught without being questioned for 2000 years in Western education - because of taking things at face value. Galileo saw through this mistake and corrected it. Real science if anything is about breaking those false paradigms based on superficial "face value" appearances. The key is nearly always the "opposite" - but with a slight twist. Statistical data worsens this problem because people then also confuse "correlation" with "causation". Most health and nutritional issues depend on statistical studies over time - so there is enormous potential for obfuscation.

When there is an entire language constructed around a subject then it’s almost impossible to perceive the subject otherwise than how it is presented. Breaking paradigms allows us to construct a new and more accurate language.


Paradigm 1: Primary Fuel System is carbohydrate

Let’s begin by looking at the Industrial Carbohydrate Paradigm. The reality is that Carbohydrates are considered by established medical and nutritional authority to be the human body’s primary fuel system – partly because of a false assertion that the brain can only survive and function on glucose. Glucose Addiction goes a long way towards hiding the reality from individuals. The first paradigm to be broken then is this one.  The brain functions even better on ketones and does not need glucose. Ketones come from metabolising fatty acids.

New Paradigm: The primary fuel system used by the human body for optimum health and performance is "fat burning"


Paradigm 2: Hypoglycaemia is the cause of energy dips

Let's now consider breaking the hypoglycaemia paradigm. "Hypoglycaemia" is not "lack of sugar" - it is lack of ketones from fat burning - it's a chronic withdrawal symptom from Carb Addiction. The false solution always given is to "eat sugar". (Take more heroin!)

Fat and protein are essential macronutrients. Carbohydrate is not! The body produces all of the very little carbohydrate it needs - either directly from ingested protein or from the body's own stores of both fat and protein.

When carbohydrate is burned as fuel one of the by-products is lactic acid. Lactic acid is then also used as fuel. Nearly all parameters for measuring fitness and performance in sport are related to this process - with "lactic threshold" being a major aspect. Athletes are taught that their performance depends largely on training the body to tolerate and burn lactic acid more effectively. Fat burning is considered to be important - but is generally ignored as a background issue. The body can only store between 400 to 2000 calories of glucose (liver, blood and muscles combined) - so the athlete who is dependent on carbohydrates must replace this sugar during sports. The body can absorb up to 90 grams per hour of mixed carbs and this gives 360 calories per hour. However the body can easily burn over 1000 calories per hour - so at some point this leads to a limitation. In practice the act of eating those carbs really does work - in that it holds back all the negative issues that might befall the endurance athlete. In reality though, all this is doing is feeding the carb addiction and holding back immediate withdrawal symptoms. The athlete will eventually bomb. With age the athlete will either have to train much longer and harder or will quite simply get fat in most cases. Most will undoubtedly end up on the scrap heap of human obesity and chronic sickness - with joints wrecked.

Carb Addiction occurs when the consumption of carbohydrates blocks the fat burning system in a long-term manner so that it cannot produce ketones when required.

Muscles store both fat and glucose and can burn both.

When glucose burns it makes lactic acid which then in turn burns.

When fat burns it can produce ketones - which then in turn burn - but while carbohydrates are the main supply of food this will not happen. In addition it takes months of abstinence from Carbs to fully restore the system.

The brain cannot use fat as fuel. Contrary to official government published medical/nutritional claims the brain is not confined to using just glucose for fuel. The brain actually prefers ketones - which are molecules that are very similar to glucose and pass through the blood/brain barrier.

When fat metabolism is healthy enough to make ketones then the brain is fully protected from Central Fatigue and therefore hypoglycaemia or bonking/hitting-the-wall - do not exist! The average lean person has a store of body fat making 160,000 kcals available for this purpose. It would take a long time to get through that lot.

In general even with the system closed down through excessive carb consumption it only takes a few days for the average person to start producing ketones - when fasting. Fasting forces the body to rely on fat burning. There are three different types of ketones and the priority is first of all to protect the brain - so the corresponding ketones are produced. The muscles are ignored at this stage, taking up to three months to fully correct ketone production, burning and so recovering full strength.

New Paradigm: "Hypoglycaemia" should be called "hypoketosis" (made up word) because the issue is really one of lacking ketones - not lacking sugar. The drop in blood sugar simply exposes this issue


Paradigm 3: Normal "balanced" diet is based on carbohydrates The Meryl Streep film from 1997 - "First Do No Harm" takes for its title the beginning of the Hippocratic Oath which is said by all medical doctors. The film highlights the hypocrisy of the medical establishment in completely failing to respect this oath and principle. In 1920 the ketogenic diet was developed at the Mayo clinic in California to allow epileptics to be in a full time state of ketosis thus preventing seizures. It had been known since antiquity that fasting prevented epilepsy - but recognized that people cannot continue fasting forever. They can however use "nutritional ketosis" - by reducing carbohydrate consumption to low levels, eating only adequate protein (because excess is converted into glucose) and obtaining upwards of 65% (or higher depending on the individual) of their calories from fats. Fat metabolism is reinstated as the body's primary energy system. The hypocrisy is that victims were (and still are) subjected to endless drugs and side effects or surgery without ever being made aware of this natural solution that has over 33% complete success and 33% partial success.

Even in this film however the paradigm is upside down. Nutritional Ketosis is suggested as a special diet which has incumbent risks - and once recovering the epileptics are shown to return to a so called "normal diet". This is where we break the third paradigm.

New Paradigm: Nutritional ketosis is the result of a "normal diet" - it's the so called "balanced" carbohydrate diet that is not normal - it's completely perverse and designed to keep the industrial food chain healthy - with the biggest eaters being corporations and banks


Paradigm 4: Humans are physically weak

The human being evolved to get around on two feet and until very recently that was the only option available. The body is even more specifically developed for running and humans can outrun - over distance - almost every animal on the planet. The paradigm of the human being physically inferior and just relying on intelligence to survive is wrong. We even have specially adapted ligaments and attachments at the base of the skull to keep the head stable when running.

Having to constantly feed with sugar simply doesn't fit! Even more flagrant is the power to weight ratio between fat and carbohydrates. The body gets the same energy from 4.5 kilograms of stored fat compared to 31 kilos of stored carbohydrates. ( This power to weight ratio is clearly why the body stores fat and not carbohydrates. Carbs are only useful for very top end explosive work where the generation of energy has to be very fast. When the body has a fully functioning fat metabolism then glucose is spared during exercise and made available for the purpose it was intended for – brief, explosive sprinting. Effective fat metabolism also protects protein from being converted into glucose through "gluconeogenesis" and so protects against muscle loss. Ketosis is a well-kept secret of bodybuilders who want huge muscle mass but very low fat on their bodies.

Nutrition pre-agriculture era would have depended on fats for energy as energy rich carbohydrates were neither developed nor cultivated. People hunting or foraging for food would have naturally encountered extended periods of fasting and endured them effortlessly. Their food would have been rich in fats and low in carbohydrates. Fruit such as berries are low in carbohydrates but are the richest in antioxidants. Most naturally available vegetables are low in carbohydrates but rich in phytonutrients. Fat – especially from summer grazing animals and some fish has been used for eons as the most efficient portable food storage and preservation method.

There are three ways to achieve ketosis; Fasting, Diet and Exercise. With all three appropriately aligned to correspond with pre-industrial and agricultural existence then a state of almost permanent ketosis is inevitable.

Fully adapted ketosis ensures a "flexible metabolism" where the person can eat and burn carbohydrates appropriately without ever leaving a state of ketosis - or if they do they can recover it rapidly. It's for this reason that carbs can actually be eaten during endurance sports without negatively affecting ketosis. Exercise (after a few hours) brings about a "carb debt" that allows consumption of more carbs than usual to be tolerated. It's clear however that this carb-debt is not a fixed issue as people living extended periods of time with a high fat diet and daily physical effort have been able to comfortably drop their blood sugar levels to 0.2 mmol/L - whereas an un-adapted individual would normally be unconscious a little below 4 mmol/L (Mike Stroud and Ranulph Fiennes - Antarctica crossing 1993/4 - over 93 days carrying 75% of their food calories as fat)

Within the parameters of "fat burning" exogenous (external source) ketones can actually be consumed to raise ketone levels directly - but those available are manufactured salts and are not natural. Alternative supplementation is more naturally available in the form of common oils; Coconut oil, Palm Kernel oil, Palm oil, Butter (grass fed) and Olive oil. Those oils contain high levels of Medium Chain Triglyceride fatty acids - which are converted directly in the liver into ketones - without other fat burning stages being involved. Coconut is very high in MCT oils and is widely recognized for its health giving properties. Many people are finding relief from the symptoms of dementia just by adding a spoonful of coconut oil to their daily diet – giving the brain access to ketones. The behind-the-scenes name for Alzheimer’s in the medical world is “Diabetes 3” – insulin resistance directly in the brain! Supplying the brain with ketones allows it to function.

New Paradigm: Humans are fundamentally incredible athletes and have remarkable powers of physical endurance 


Paradigm 5: “Normal” body weight increases with age

Gaining weight with age is considered to be normal - especially for women beyond menopause. It isn't! The Body Mass Index (BMI) for a 70 kg man is considered to be normal between 20 and 25 - yet for a man over the age of 50 this range is altered to 23 to 28. In other words if you just manage to somehow keep that expanding waistline under control within this limit you might just be spared the multitude of chronic diseases that kills most people in modern civilization. “Normal weight” has therefore been adulterated to mean "limited loss of control of weight through an unnatural carbohydrate based diet." This needs to be turned upside down. It is not normal to systematically gain weight. In America they consider 1.5lb of fat gained per year after college is "normal"! No wonder 34.9% of all American adults are obese. This complete insanity here is considered “normal”. What’s convenient and normal here is the vast amount of money those victims have to pay for their medicine just to remain alive.

New Paradigm: Stable body weight throughout adult life is normal


Paradigm 6: Maximum heart rate lowers with age

There is a prolific number of formulas available for people to calculate their maximum heart rate and they are all based upon age. What they don’t tell you is that those formulas are designed for sedentary people or people who have spent a significant chunk of their lives at least being sedentary. If somebody remains physically trained all of their life then their maximum heart rate will not lower.  When I started road cycle racing at age 50 my physically measured maximum heart rate on a bike was 176 bpm. Today six years later it is still exactly 176 bpm.

When in my 30s my maximum heart rate was 191 bpm. Years of struggling with carb induced weight issues and periods of relatively sedentary lifestyle have clearly taken their toll. It will be interesting to see if over time ketosis can recover some of this loss. The standard stupid formula used in sports science is 220 – age, which would suggest my current limit should be around 164.  In the original handbook written for Polar (heart rate monitors) by Sally Edwards she encourages the use of such nonsense for athletic training. In a much more recent publication she corrects this mistake by stating clearly that constant training throughout life maintains a stable maximum heart rate – but she does not admit having made her earlier mistake.

New Paradigm: Stable maximum cardiovascular function throughout adult life is normal


Paradigm 7: Lactate Threshold provides the benchmark for sports performance

One brutal hill climbing race I participated in recently produced the result of sustaining a “95% of maximum heart rate” average for one hour. Such a high heart rate implies “red lining” which is the extreme upper end of anaerobic activity. Anaerobic activity uses around 70% glucose. Four years previously I had an almost identical performance in the same race when eating a high carb diet and so thought nothing of it. This time however I was on a solidly established ketogenic diet and had no significant glucose storage in muscles, blood or liver – so it is highly unlikely that I was burning glucose at a high rate for that hour. After the race I also did another 3 hour ride with stiff climbing on no food. One sign that I wasn’t burning much glucose was that my breathing was relatively low. Four years earlier I’d suffered post-exercise asthma from hyperventilation due to burning glucose – but this time nothing like that happened.

Hyperventilation happens when lactic acid from glucose metabolism enters the blood and raises the blood acidity. The only way the body can sort out this critical issue is to hyperventilate to expel CO2 which also affects blood acidity. Lowered CO2 leads to poorer oxygenation of body tissues and problems like asthma and possible cardiac arrest. The only clear conclusion here is that less lactic acid was being produced even at 95% of max heart rate – which then begs the question “where did the lactic acid performance threshold just vanish to?”

New Paradigm: Lactate Threshold is part of Carbohydrate Addiction – not sports performance. Avoiding hyperventilation due to excessive lactic acid may save your life


Paradigm 8: Chronic disease is genetically predisposed

Insulin Resistance is viewed as a metabolic disorder. The blame for this is usually placed upon the unfortunate genetic makeup of the individual. This disease occurs when the body experiences a positive feedback loop where the cells just say “Whoa! We have had enough of your damned insulin so we are going on strike.” The system responds by pumping out ever greater loads of insulin and encounters ever greater resistance. Until the feedback loop explodes - like screaming loudspeakers with a feedback from the microphone. When that happens it's now called Diabetes 2. It all begins with a belly that won't go away and with many years of yoyo dieting leading to obesity in inevitably failed attempts to eat like a rabbit on low fat diets. Fructose doesn't use insulin but still causes insulin resistance. Table sugar is 50% fructose.  The liver also converts excess fructose into fat. The result is really a complete mess.  Leptin is the hormone that generates satiety which tells you to stop eating. When fructose is eaten neither insulin nor leptin are used to regulate energy – so that never ending giant Coca-Cola will end up as mostly as fat in the liver – making those scary VLDL molecules. Even worse, fructose is known to also generate leptin resistance – so then the one mechanism that tells you to stop eating is actually knocked out!

Cancer cells can only metabolize glucose. Without glucose cancer cells die. This is why fasting and ketosis can both prevent and destroy cancer. Cancer cells also cannot handle oxygen! We will return to that later. In a nutshell, cancer is a metabolic disease – linked directly to carbohydrate consumption.

Congestive heart disease is commonly blamed on eating fat – particularly foods containing cholesterol. This has been soundly proven to be a fallacy based on confusing “correlation” with “causation” in scientific studies. The real underlying cause of heart disease is inflammation – generated through carbohydrate metabolism. With the fat metabolism closed down into the bargain there is a triple whammy present because there is no natural cleaning of fat deposits going on and the liver generates VLDL molecules from the carbs.

The cause of arthritis is not fully understood by doctors – but often only a few days of complete fasting where only water is consumed is enough to remove all arthritic pains. Most people blame the cause of arthritis on some form of stress or injury – but that’s likely to only be a trigger for an underlying metabolic condition. The inflammation in arthritic joints, like the inflammation in the arteries is linked to carbohydrate metabolism – possibly the high levels of oxidising and free radicals generated in the process. Ketone metabolism requires only 70% of the level of oxygen for the same level of performance and produces much lower levels of free radicals – with no associated inflammation.

Many synthetic toxins are stored in fat cells indefinitely inside the human body. Nobody has a clue about the long term effects of this. Each person can be sure to carry internally over 700 synthetic chemicals that didn’t even exist before the 1940s stored away inside their body. As insulin resistance grows and fat increases on the body you can be sure that the toxic load grows too. Fasting reverses this process and detoxifies the body as fat cells shrink and ketosis maintains this state of cleansing permanently.  The body gets to rest and clean up when not eating – yet ketosis maintains the cleansing process and even directly causes generation of new neurons. Nutritional ketosis allows spontaneous “intermittent fasting” to take place – due to the accompanying lack of hunger  – meaning 12 to 16 hour daily fasts where the body gets to stop digesting and go though a complete emptying of glucose stores – so it can focus on cleaning up work – like eating tumours and arthritic deposits in joints or cleaning up the arteries and rebuilding brain cells.

New Paradigm: The focus is currently on treating cancer – it should be on preventing cancer. It’s not genetic predisposition that leads to cancer – it’s inappropriate nutrition and other avoidable environmental factors (such as the major neurotoxin and carcinogen - fluoride - in food contaminated with pesticides, dental products, water supplies, processed foods, cooking utensils, cheap tea and psychotropic prescription drugs.) Preventing disease does not generate money for the industrial food chain.


Paradigm 9: CO2 is a waste gas

The lungs are actually CO2 reservoirs.  Cells thrive in 7% CO2 conditions (because that’s what our planet used to have) and our atmosphere today is so low in CO2 (contrary to the claims of the criminal global warming alarmists) that there is only 0.039% present. Our lungs trap the CO2 produced by our metabolism and pump it back into the blood, where it is used to regulate oxygen release from the blood to tissues.  Higher CO2 levels in the blood cause higher tissue oxygenation. The irony of this is that to increase oxygenation people need to breathe less. Nasal breathing is often exploited to help to achieve this goal – by naturally restricting the volume of air flow in and out of the lungs. 

When the body is running on carbohydrates it consumes almost 50% more oxygen for aerobic metabolism than when burning ketones. When shifting up a gear to anaerobic activity the production of lactic acid guarantees hyperventilation to balance blood acidity. All of this over time pushes people to mouth breathe and towards chronic excessive breathing. Anxiety produces the same problem – which is why one solution is to breathe into a paper bag to re-inhale the CO2  - which dilates blood vessels and increases circulation.

Metabolic respiration includes breathing and the two systems – carbs or fats – play a major role in our breathing. Like all intelligent systems this implies a feedback system, where in this case conscious control over breathing is effective. Combining both improved restricted breathing and restricted carbohydrate consumption could well lead to better health. It is known from massive research through the work of Dr Buteyko in Russia and in many Russian hospitals that even the breathing approach alone when well developed can eliminate cancers that have not developed too far – and guarantee solid protection against cardiac arrest.

Cancer only grows in oxygen deprived tissue – and CO2 makes oxygen available from the blood for tissues. When CAT scanning the body for cancer, glucose molecules are used to attach to the tumours to light them up – because glucose is food for cancer. Remove the carbs and stop hyperventilation for a fighting chance against cancer risk.

New Paradigm: CO2 is a hormone and it is the only hormone to affect and regulate all the major organs of the body


Paradigm 10: Athletic performance is dependent on genetic makeup

Growing up we are taught that our genes determine our intelligence and capabilities. Some people (cigarette manufacturers for example) spend a lot of money trying to convince us that genes are responsible even for our health. It appears that this is not quite so accurate a picture. Switching from a carb metabolism to a fat/ketogenic metabolism will allow different – perhaps otherwise dormant – genes to be expressed. Genes are a code book but life itself is an interpretation of that book – and it can be interpreted in many ways. It turns out that genes at a cellular (micro) and macro level are controlled by their environment. Someone eating carbs all their life will possibly never experience their own real capacity for extended physical endurance.  Many health issues fall into the same bag. Provide our bodies with the appropriate environment – including nutrition – and there is a certain freedom from the dogmatic and limiting constraint of the false paradigm that we are all slaves to our genes.

New Paradigm: Athletic performance and disease avoidance may be largely epigenetic


Paradigm 11: One person cannot do real science through self experimentation

Most errors in nutritional and medical science stem from a failure to distinguish between “correlation” and “causation”.

“Observational studies tend to find correlations between things. But let's be clear (and you may have heard this before): correlation does not equal causation. Just because two things happen at the same time doesn't mean that one thing causes the other….

An n=1 case study tells the experience of one individual (for our purposes, usually someone making a change in his or her diet). While most people downplay the importance of a study like this, a lot of information can be obtained from one person's experience—especially if that experience is new or unusual….

In many circles, the gold standard of human clinical research studies is the randomized, controlled clinical trial.
An n=1 case study can be a controlled study if an individual tries different diets and keeps everything else the same. In research language this is known as a "multiple-period, within-subject, crossover study." A case series is a research publication that tells the experience of several case studies, with or without the "crossover" on several different diets.

There is no standard definition of what constitutes a small or large study, but in general, a study with fewer than fifty participants is considered a small study while a large study has hundreds of participants. A large study tends to offer up more relevant and applicable results, and the more diverse the participants, the more likely the results will be relevant to you. For example, if the study looked at 8,000 men and you are a woman—well, you get the picture, right?“    -   Dr Eric Westman (Keto Clarity)

New Paradigm:  Scientific terminology of self experimentation… “multiple-period, within-subject, crossover study”  N=1 is good science!


I’ve picked 11 paradigms to turn upside down and show how one perception often blinds us to another. It’s a beginning.


Current Status N=1


Currently my weight is stable at 65 kg, down from 77 kg  five months ago due to fasting, ketosis and exercise. I am not restricting eating at all now and weigh myself only once per week. My fat consumption is probably around 75% of daily calories. Average ketone measurement shows around 1.7 mmol/L (mid nutritional ketosis). Systematically after moderate exercise (medium speed 10k run – one hour) the ketone measurement goes up to 3.4 mmol/L – into “weight loss” levels. After a tough cycling competition (6 hours) this has gone up to 8.5 mmol/L and remained there for 24 hours. My cycling jersey has dropped from size XXL to size Medium and other upper body clothing has dropped from Large to Medium.

If I see my ketone levels drop below 1.7 mmol/L then just upping the ratio of fat when eating is enough to quickly recover this level.


Certain minor chronic health issues have completely cleared up – including gastric reflux, sleep apnoea, snoring and various bowel movement issues.  I also have absolutely no joint pains – including total absence of almost life long chronic lower back issues (several times major surgery!) and complete absence of knee pain from an internally ripped joint where I refused surgery. This is partly due to ever improving technique in running, cycling and skiing – but not entirely due to technique. My chronically life-long poor dental health seems also to be spontaneously improving.

My lower lip has had a troubling recent history due to sun damage in the high mountains. A few years ago there was a clinically diagnosed cancer over 5mm wide and growing. That vanished spontaneously with nasal breathing alone during a period of extremely tough hill climbing cycle racing and training (mouth closed). Since last year another white protein growth was spreading on the other side of the lip and that spontaneously vanished one week after beginning a ketogenic diet and using it in competition.

One of the characteristics of being in ketosis is a feeling of having a permanent layer of fat covering the lips. Perhaps this is nature’s way of protecting the lips – because one way to protect against the sun and elements is to place a layer of coconut oil over the lips!

Athletic Performance

This is a real mixed bag. I definitely miss the “carb buzz” from being charged up with sugar – but being able to finish very long endurance races feeling good is fantastic. It feels like my body has been replaced by a different model. No doubt this is epigenetics at work. It is known from the bodybuilding world that ketosis causes an initial strength loss during the keto-adaptation period – which lasts up to 12 weeks. This strength loss has almost exactly matched the power to weight advantages that have come from losing a lot of weight. It’s frustrating to have lost all this weight but to be no faster. Being only 8 weeks into adaptation though there is a good chance that the strength will recover – as it’s the ketones required for muscle use that tend to be lacking during this adaptation process.

My last race had no carbohydrate consumption before or during and I’d registered high in ketones before the race. Despite not eating and the race being extremely demanding (3100m vertical over 133km) the race was finished very strongly and there was no sugar bonking or – of course - hypoketosis.


Difficulties with managing training and recovery had completely discouraged me from racing long distance over the previous two years – leading to demotivation and abandoning participation in long courses. Initially there appeared to be a solution to this problem by modifying and dramatically increasing sugar supplements – but it led directly to even more serious and practically insurmountable weight management problems. The correct solution was fasting – then taking fasting ketosis into nutritional and exercise ketosis and eventually adapting the body to a full ketogenic metabolism. The result has been to render long endurance events extremely interesting and a great pleasure instead of a grinding torture. Even in the last race of the year – where I’d done just a few too many races close together – the overall impact was extremely positive.

I now have all the tools for simple weight management and so have no fear of losing control of the situation ever again. There is no fear of fasting or going without food – even through “red lining” high power hill climbing races or through long ultra-endurance races.



Thursday, October 9, 2014

Champagny Le Haut

Tignes glacier and the grand Casse – seen at their most naked before the new winter snows arrive. This was the view from Champagny Le Haut at the turn around point of today’s bike ride. Earlier in the year I was hiking here to get familiar with the terrain for off-piste route finding next winter season.







Sunday, October 5, 2014

La Scott-Cimes du lac d'Annecy 2014 – Saint Jorioz (Final Ketosis Experiment)

Despite an atrocious weather forecast there was still a strong turn out for this final Alpine cycling event of the year – with 188 participating in the long course (133 km 3100 m vertical).  The bad weather eventually did turn up but only later in the day when the racing was over. Last year the forecast had been even worse and we didn’t go – only to wake up to blue skies and very memorable frustration – so this year we ignored the forecast and got it right! All the events I’ve participated in for the past 5 weeks have only had between 180 and 200 participants – and it seems to be mostly the same people who turn up.


During the week before this race I was struggling to recover from “La Drômoise” – perhaps due to accumulative tiredness having done two demanding long courses back to back with “Les Bosses du 13” the week before. The level that you push yourself in racing is far higher than can be managed in training and as well as building you up overall it takes its toll temporarily – occasionally taking a full two weeks to properly recover. In my case there is also the challenging issue of attempting to adapt to ketosis for the first time ever and the learning process involved. Full adaptation for athletic performance turns out to take between 8 to 12 weeks and this is still only week 6 so things are changing all the time. Last week I felt extremely fatigued the day after the Drômoise but that was partly due to sleeping poorly after the event – and the day of the event itself being very long. Two days of complete rest were in order and on day 3 a 10 km “recovery” run felt surprisingly good – getting up to 4:40 pace (per km). The following day however on a bike ride there was still no energy so I backed off and cut the session short – then resting up completely again for the next 2 days right up to the Scott event. Even with this rest it was clear that recovery wasn’t great and there was no real enthusiasm for the event – which was slightly disappointing. (In fact it felt more like dread than enthusiasm!) The event – being the final one of the year – had unfortunately become more of an obligation than anything else. Most of the way through the race all I would think of was how good it would be to be finished – hopefully in one piece.

I’m actually visible in this photo of the race start – directly under the S in “Scott” – black top, white and blue helmet, white shorts and bike.


The evening before the race I prepared a new ketogenic food supplement – hoping that this time it would actually be edible. Instead of adding water this time I added coconut oil to increase the ketone content and added more stevia than before for improved sweetness. The concoction also had vanilla and cinnamon added to improve taste. Cinnamon additionally improves insulin sensitivity and lowers blood glucose levels – which can only work towards helping with ketosis - as far as I can see. The final product was delicious and because it was quite liquid it was better to feed it into a plastic flask than try to use a polythene bag. The plan was to remove the screw top of the flask during the race to squeeze out the coconut mix. In addition – and “just in case” – I prepared a small bag of mixed Cashew and Macadamia nuts.

The bike was clean so preparation was easy and as I’d be travelling with Chris I prepared only one bag with everything in it - tools, documents, money, change of clothing and cycling gear. There are so many details to attend to that if it can overall be condensed into one bike and one bag this helps greatly.

Breakfast was early at 6 am – slightly too early really because the race start was delayed until 9:30 am – with a gap of 2 hours being ideal – not 3.5 hours. However this breakfast was ketogenic nutrition – being a full cooked breakfast with coconut oil and with coconut oil chocolate bombs being consumed along with coffee. When in ketosis it’s actually quite hard to eat when not hungry and so I had to force this breakfast down. Normally I don’t need breakfast anymore – eating usually around 1pm for the first time in the day. In fact ketosis has rendered “intermittent fasting” spontaneous. My morning  pre-race BAC (Blood Alcohol Concentration) was 0.02% – which represents 3.4 mmol/L of ketones in the blood. Of course the BAC doesn’t represent alcohol in this case – which is ethanol – but it represents the acetone ketone. (The detector being unable to distinguish)

Chris turned up his usual 15 minutes after the agreed time in the morning (I’m used to this now!) but we had plenty of time in reserve. I’m always manic about meetings and make sure to be there early. In reality Chris’s way of handling those things is better because he remains calm and able to think. In contrast I feel generally stressed and if everything doesn’t go exactly to plan I tend to overcomplicate issues. Perhaps that’s something that can be improved.

The registration for the race at Saint Jorioz however was a mess with a long slow queue, especially for the people who were already registered in advance, just to be handed their timing chips and numbers. With registration, parking, toilets, coffee stand and race start all close together however we were in plenty of time – but the slow registration did delay the race start by half an hour. Fortunately the start was in the early morning sun and it was very pleasant waiting. If it had been raining I’d have probably abandoned there and then – as apparently several people did last year.

Race Start

Unlike the total mess of a start at Die last week this race start would be extremely well managed with a control car and motorbikes leading the entire peloton through the town and into the countryside – and each different event (distance) starting separately. Climbing would begin immediately taking us first over the Col du Leschaux and continuing up to the summit of the Semnoz – overall a continuous climb of 1200 m vertical that would definitely be a real leg destroyer to start the day. The real problem here is that if you don’t work that first climb hard then you are guaranteed to be covering the entire rest of the course as a solo time trial. This leaves no option. Afterwards looking at the kilometre split times I was shocked to see that several were covered at between 24 to 30 kph. Despite not warming up in advance I had no particular difficulty with the race start. Once into the countryside it was fast but with the first 5 km not being too steep the entire peloton could more or less stay together. It’s nice to have a start like this where all the participants can at least share a small part of the course together. Die in contrast was an example of exactly how not to start a race – with the leaders already 3 km up the road before everyone had crossed the start line – and yet everyone being given the same start time!

I’d decided to carry two full water bottles up the Semnoz because I appreciate good carbonated mineral water rich in magnesium. Chris opted to go light and carry only one full bottle (saving almost a kilo) then stopping briefly at the top to fill his bottles. Instead, my first stop would be at the 65km feeding station – by which time I was sure to be needing water. On a long course with lots of climbing you can expect two water stops – even when it’s not too hot. 

Climb 1 (Col de Leschaux and Semnoz summit 1700m)

Ramping up the gradient at the transition from the Col de Leschaux to climbing directly up the Semnoz led to a natural breaking up of the peloton. Chris was fighting to stay with the main front group but I knew that their pace was unsustainable for me. Annoyingly my heart rate was not registering correctly – a fault which I anticipated having seen it flickering on my phone before the start – but which with the pressure of organisation in the morning I’d not taken the time to correct as it would have required an complete power down of a “slow” phone. Perhaps next year I’ll have a new waterproof Sony with a much faster processor and more memory. The new Xperia Z3 Compact looks great and has Ant+ technology but it’s far too expensive just now. With no reliable heart rate data it made objective assessment of work load quite difficult – especially as I hadn’t really been feeling on form, which throws normal references off track. I just had to go by what felt sustainable by using “perceived effort” as best as possible.

Early on during the start I’d spotted right in front of me a bike with a short mudguard. Nobody uses mudguards but ironically this bike had also been right in front of me in Die the week before so it was unmistakable. When the Semnoz climb began in earnest Mr Mudguard pulled ahead as I eased off to establish my own pace of climbing. Next thing I heard was a squeak, squeak, squeak as someone came up from behind with brakes rubbing. This was a young guy in his 20s and it seemed that he didn’t mind climbing with rubbing brakes! Not generally a good idea! Mr Squeak had Garmin Sharp kit on and shaved legs so he looked the part – but his saddle looked a bit too low. Perhaps it was a new bike he hadn’t managed to set up properly yet. There was basically a bunch that formed from a group that had been jostling for position over the first 5 km with one woman present. I just let them go and fell back a good 200 to 300 metres though at least 20 people were still visible on the long straights. It was also clear that there were not a lot of people behind – which is a great motivator to keep working. Three years ago when I was struggling trying to cope with long courses I’d usually end up making friends with the Voiture Balai crew at the feeding stations – and completing races with the last handful of finishers. I really didn’t want to slip back to that level. It’s no accident that I’d abandoned the long courses for the past two years. Sorting out nutritional and weight issues through the use of fasting and nutritional ketosis appears to have solved the problem for dealing with unfeasibly long mountain races at the age of 56.  The goal is to get there without relying strictly on pure, blind, environmentally dependent “natural selection”. My favourite achievements in professional sports teaching are always about circumventing seemingly apparent “natural selection” and realising real innate talent – which we all surprisingly possess. (Sinichi  Suzuki - of violin fame - called this “talent education”.)

At some point during the Semnoz climb I became fed up being overtaken and decided to start working harder. With no proper heart rate data my focus became simply pressure on the pedals. It’s one thing “spinning” when climbing, to spare muscles, but it’s undeniable that in a bigger gear you go faster despite feeling the pressure on the legs. This is what often seems to catch out Chris Froome at even a top professional level. He has to calculate everything exactly right because he is dependent on spinning constantly at a high cadence. Contador in contrast stands up and moves his body and bike from side to side and jumps on a bigger gear to accelerate away. Froome is left looking at his power meter and wondering what went wrong. I like the natural approach of Contador – even if it does extend occasionally to medical supplementation. Somewhere up the climb I started to push hard on the pedals and reeled in Mr Squeaky, Mr Mudguard, the lady (never to be seen again) and all the rest of them before going over the summit. This was very hard work and naturally I was about to pay for it. The descent averaged over 50 kph for 10 km but when trying to push on the pedals again as the road flattened out there were indications of cramp trying to possess the right leg. Mr Beard had overtaken me on the descent and he took excellent lines on the bends so I just sat behind him – also contemplating the need to have a partner for any upcoming flats to be negotiated against the wind or slight gradients. Thankfully the cramps stayed away and allowed me to keep up but this indicated that the legs had really been worked to destruction on the 1.5 hrs approx of Semnoz climbing. For about the next 3.5 hours although there were no cramps there would be significant pain in the same areas – limiting work capacity to some degree.  Oddly, the pains disappeared for the final hour.

Climb 2 (Col de Plainpalais)

Attacking the flats, Mr Beard, with his toothy grin, decided to let me do most of the work. Each time I spoke to him all I got was a display of teeth through an opening in the beard. All of the people I met on this course seemed to be highly dysfunctional one way or another – but at least Mr Beard did a reasonable share of rotations and helped to keep our speed up, getting us across the flats to the next hill. That was in fact the only reasonably flat terrain of the day. From here on it was only upwards.

Heart rate data is all uncertain here – but the climbing profile and speed are clear.

chart (3)

(The general pick up in speed happened again at around 4:30 hrs – even though I didn’t really feel it until about 5:12 hrs – when all the leg pain disappeared too.)

Even if there must have been the same amount of downhill as uphill it felt like it was 100% non-stop upwards. When we hit the next climb Mr Beard decided to stop sheltering behind me and disappeared up the hill ahead without looking back once – which to be honest I was happy about because the silent, bearded, toothy grin was irritating. I started going backwards relative to most people during this second phase of climbing and most of those guys I’d burned off on the Semnoz eventually swept past again.  Post-race analysis showed my speed wasn’t all that slow – they were just faster – including Mr Squeaky who passed me and vanished from sight up ahead near the top. Before we reached the end of this climbing up the Col de Plainpalais one guy up ahead completely cracked. He must have bonked and it was just before the feeding station at around 65 km – bad luck! He definitely wasn’t the only one to crack on this endlessly hilly course because a total of 13 abandoned during the day – though some may have been in hospital due to a big pile up apparently. By this time we were 3:10 hrs into the race and I hadn’t eaten anything but was beginning to feel that feeding could help. The feeding stations were absolutely crap – even more disorganised than the registration and with potential for serious queuing too. The idea of an energy drink was appealing but it was so diluted that it tasted like plain water. I had a couple of squares of black chocolate, filled my water bottles by myself and moved on. Crap! This prompted my to reach into a pocket and pull out a few nuts, which I ate. The reality is I just can’t eat nuts when cycling so the rest remained in the pocket until the end of the day. Once the descent was over I thought I could now try the ketonic coconut mix and so pulled it out and removed the flask top. It was absolutely rock solid and there was no way it could be accessed. That was a great disappointment but a valuable lesson was learned: Do not experiment with such apparent details during races! This would just mean however that another opportunity presented itself - the opportunity to do a 6 hour high-intensity race without eating and to see if ketosis could offer genuine protection from bonking! There was little choice really.

Climb 3 (Col des Prés)

Before beginning the next climb several tower apartment blocks became visible in the near distance so it became apparent that we had completely traversed the “Massif des Bauges” mountain range and were actually on the outskirts of Chambery! Now we had to get all the way back to the other end of the Bauges at lake Annecy. The Bauges mountains all look remarkably the same and are incredibly disorienting – in fact “boring” is probably a better description.  Perhaps that was more a reflection of my own state of mind of course – with my brain suffering a slight headache all morning and never feeling like really getting into the race or enjoying it. That’s when you wish that every hill was the last one but know realistically that the last hill is still a very long way off. Apart from the accumulative fatigue from the previous two week’s races there was also the auto-destruction of that monster first climb and high speed start all adding to the situation. My dysfunctional friends weren’t helping much either. The reality though is that this sort of race is a bit mercenary because it’s everyone for himself on the climbs – and it was nearly all climbing. People get strung out during the fast descents and at times you imagine that you must have taken the wrong route because nobody is in sight. The start of the next climb then compresses people back together again. It’s a bit like quantum entanglement.

Chris climbing on his own already somewhere on Semnoz!

At the start of the Col des Prés there were five others visible ahead of me stretching into the distance and over several hairpin bends higher up the mountain. There were about three others behind – so I could enjoy the warm glow that comes from participating in a group event – almost. There was also an ambulance hovering around as if it was waiting for one of us to croak. I could see Mr Squeaky about four places ahead and attacking the climb. Mr Squeaky had been joined by Mr Blobby – a guy in white and black with a blobby black helmet –who also never uttered a word. Mr blobby had also been in our little group at the bottom of the very first climb and he had just overtaken me again at the very start of this third climb and was racing up towards Mr Squeaky now.

By the top of the climb – easily the steepest of the day  - a couple of the others had cracked and I had passed all five of the guys. Mr Squeaky put up a bit of a fight near the end but couldn’t hang on. By now his bike had stopped squeaking but he had started grunting instead to clear his chest or something. Either way he was always audible. He was never working with me – just always overlapping and it was about to get much worse.

Climb 4 – The Interminable Grind - or – “evading Mr Blobby and Mr Squeaky”

From here on there was no single climb but instead there would be a lot of varied climbs – some short and steep and others very long and gradual – before the final drop back down to Saint Jorioz. The descents were always over far too quickly. In fact during the day there had been some really good descents where you could crank the bike over directly from one turn straight into the next – so the value wasn’t lost on me completely. Shortly after reaching the top of the Col des Prés and during the descent Mr Squeaky went flying past me again – much to my irritation. Not much later on Mr Blobby came past me too. Once again I reeled them both in on the next climb and on the flats they passed me again – only to be reeled in on the next climb again. This was getting tedious as not a word had been spoken by anyone and there was clearly no willingness to collaborate on anything. Around km 104 there was another crap feeding station where I filled my own water bottles once again and looked in vain for something useful to eat. My main concern however was to scoot off before Mr Squeaky who had arrived just before me but was slow in filling his water bottle because he wanted the crap – obviously homeopathic “energy drink” instead of water. (Homeopathic because it was diluted into non-existence). I did get off before him but he passed me on the flats further on and powered away from me again. There was a descent at 5:12 hrs 109 km when Mr Blobby, who had followed me up a hill, inconsiderately accelerated past me to get the drop on me for the next descent. Now I was starting to get annoyed because Mr Blobby is a seriously rubbish descender and cannot take a turn fast so he was a real dipstick forcing his way in front like that. Responding appropriately I undercut him on the very first apex and then decided that enough was enough and that I’d have to burn him off for good. This mental shift must have come along with a physical change because the legs were there. I’d been waiting for the usual metabolic switch at 4:30 hrs but didn’t feel it happen – though the speed graph shows that it actually did. However, from 5:12 hrs the switch had definitely flipped because I went into auto-attack mode. After burning off Blobby on the descent I then burned off Squeaky on the next climb and then shifted to the large chain ring and started to push hard to generate a real and permanent gap. My head had cleared at last and the leg pains had vanished so I just pushed hard. A  few specs of rain were starting to fall now so that just encouraged me to push even harder, especially as the scent of the finish was in the air.  Squeaky hadn’t given up though and at the end of the long grind, with just one final steep climb to go, the instant I took a moment to relax and negotiate the turn off – Squeaky was right there beside me. He may even have been slipstreaming me, I don’t know because he was finally silent now. At least I’d held my own on this last section. Going into the last climb I just stepped on the gas and attacked it still in the big chain ring. Squeaky did the same and when he moved in front just before the top I could see he had followed me exactly staying in the big ring too to match the speed. At least Blobby was properly done for this time!


Starting the final descent Squeaky was in front and as it had rained a little here before our arrival the road was slightly wet and sprinkled with fallen leaves – making it dangerous. The situation was not lost on Squeaky so he was cautious. Although I felt I could go faster I decided it was not a good idea to drop the bike on the last descent of the last race of the year – so I chilled out and remained behind. Squeaky must have been motivated by my long, late charge earlier on because he was now starting to communicate – but only with hand signals at this stage. He did have the annoying habit of slowing in the corners and then stomping on the pedals to accelerate away from the bend but I found that I could match this acceleration without problems. Arriving near the bottom of the climb the road dried out and we could attack the final few kilometres in earnest averaging about 46 kph over a 5 km stretch. Getting through the town was actually tricky over a network of narrow roads. I came the closest I’ve ever been to a fall when with only one hand on the handlebars I managed to hit an invisible  bump – but fortunately the bike righted itself. Then a slow car managed to block our path and Squeaky picked the wrong side to pass and got stuck. He had been pulling in front now for about 10 km so I wasn’t about to dump him because of this stupid car right at the end so I slowed down and let him catch up again. He went to the front and started accelerating again – in full knowledge that I’d be strong enough to sprint him into the ground at the end. Doing that would have been really mean and Squeaky was growing on me by now so I just let him take the line without a challenge – for all the difference it makes when you are so far down the field anyway. Squeaky however was in the 16 to 29 y.o. age group and I was in the 50 to 59 y.o. category! We actually exchanged a few words at the end.


Me :    140 th (out of 188 with 13 abandons), 26 th in age category out of 39. Time 05:55:25 hrs

Chris :   71 st, 10 th in age category in 05:04:58 hrs

After the race my BAC was 0.05% – equivalent to 8.5 mmol/L of blood acetone and a very high level of ketosis. This was even after eating some pasta at the race meal (crap again!) but binning most of it. Next morning my BAC was still at this level. I’ve only seen this once before – the very first time the breathalyser unit was used and I suspected it had been an error because it was new – but this proves that it was correct. Christiane is currently reading 0.01% on the same device.

Despite not feeling great due to accumulated fatigue it looks like this was my strongest ever performance on a long mountain course. Not eating during the race didn’t appear to have any negative effect and I wasn’t even hungry afterwards. The ketosis adaption seems to be progressing and working. Technically it’s only 6 weeks since starting to live in ketosis so the adaptation for sport is only half completed.

The two pure mountain photographs are from earlier in the week during the somewhat tired training ride – above Moutiers at Hautcoeur.