the latest goings on with charlie paul

Kristian really likes his pizza. This recipe is for people who want to eat healthy, but feel like they’re missing out on pizza…
I think that if you follow the 90/10 rule, and that 90% of the time you eat nutrient dense quality foods, that you can afford to eat non-optimal foods 10% of the time. But this recipe doesn’t encroach the 10%- bargain!
It’s very filling because the base is all almonds. It’s high in fat- but essential awesome fats.
When you’re eating really well you do sometimes get cravings for junk foods, well Kristian and I sometimes do, especially post training, and this recipe really satisfies that craving without putting you backwards.

Ingredients:
Crust:
2 Cups Almond Meal/Flour
2 Eggs
2 Tsp Extra Virgin Olive Oil
1 Tsp salt

Instructions:
Crust:
1. Pre-heat oven to 350 degrees f
2. Mix all ingredients in a large mixing bowl. This should give you a ball of “dough”. If your dough is too “mushy”, continue to add almond flour until you get a good consistency.
3. Make a pizza sheet or baking tray non-stick. This is VERY important if you want your pizza slices to come off in one piece.
4. Press your dough on the sheet nice and even about 1/4 inch in the middle and 1/2 inch at the edges.
5. Put crust in the oven for 15 minutes. It should look slightly golden brown when you take it out.

The almond meal base, before cooking

cooked, and then tomato paste base added...

Once the base has been cooked, you are free to add your tomato paste and toppings.
In this one below we added chicken (already cooked), red capsicum, mushies, toms, organic mozzarella and a homemade basil pesto. It turned out pretty amazing. Went along great with a big-ass salad and a glass of red.

done and looking pretty scrummy

We got the recipe for the base from Mark Sisson’s website, Mark’s Daily Apple. I’ve been trying a few of their recipes and so far they’ve all been pretty darn good. I can also highly recommend the roast chicken marinade called “Cuban Mojo”- it’s insanely tasty, and beats anything you can get in a jar.

Please feel free to add comments with any pizza ideas you’ve found to tick the yummy and healthy boxes!

Charlotte

We’re less than a week away from Ironman China 2010.
How exciting!

I would have loved to be on the starting line again this year, but I’m taking a year off from racing, so I will be a virtual spectator via www.ironman.com. It’ll be an emotional day for me I’m sure, as my memories from one of the toughest yet rewarding days of my life are evoked. This was my race report from last year, a day I’ll never forget.

China is a strange beast. The forecast in Haikou this week has days fluctuating between 18-29 degrees c. So what should you expect? Anything! The top piece of advice I can give is to be prepared for anything and everything, but always expect the best- we get what we expect after all.

Training Prior to race day

The Crowne Spa is the host hotel, where the race office, carb night etc is held. It has a pool that’s close to 50ms long- perfect for turning the arms over prior to race day.
I didn’t swim in the river at all before race day- let’s just say it doesn’t look especially clean, so I’d rather be safe than sorry.

Riding- the roads are mayhem. Cars, buses, bikes, mopeds, goats, chickens and pedestrians traveling in any direction other than which you’d expect. But if you can ride with at least one other person- safety in numbers- I would recommend riding cautiously to the transition area. Once there, the road that you ride out of transition on, on race day, which is also the start of the run course, is a good spot for training. It runs parallel to the river, it’s got a good surface and pretty much traffic free- great for stretching the legs.

Running- the easy one. I think if you turn right out of the Crowne Spa Hotel and then keep going you come to a coastal path which is quite nice. I always felt relatively safe and ignored by the locals. There are also treadmills in the hotel gym if the weather is bad.

Food in Race Week

I’m going to assume that you’re staying at the Crowne Spa Hotel…I ate breakfast, lunch and dinner there leading up to the race. I didn’t think this was the time to be testing the local cuisine. There’s several cafes/restaurants/buffets at the hotel, so plenty of variety. The only thing lacking was any kind of shop for snacks. I shared a cab into the city with some friends I made, and we managed to find a small supermarket with some labels and brands we recognised.
I drank only bottled water- really cheap- even to the extent of declining ice. I also cleaned my teeth with bottled water.

(My pre race dinner was Hainan Chicken- my lucky dish:):) That leads me to another tip. Saturday night dinner was packed out in the hotel restaurant, they were totally overwhelmed and took forever- so get in early.

Race Course

I didn’t see any of it before race day. I decided it was just too hard! There’s nothing that you need to see in terms of technical difficulty. A couple of guys did manage to ride off course last year, but I honestly don’t know how.
Don’t worry about the traffic- it will be gone on race day. They are amazing with keeping the roads clear and immaculately swept.

The swim looks like a horror to be honest. Listen to the advice regarding temp. and wetties. Water temps last year were very warm, but wetties were allowed for AG athletes. Is it worth overheating for a couple of minutes that may come back to bite you later in the day? Currents were also strong last year- so much so that you felt as if swimming on the spot. Make sure you listen carefully to advice in the athlete briefing on best lines to take since they are not necessarily the shortest route. If the swim is a horror, just “set and forget”.

Bike – super smooth highway, that’s undulating. The village section has a couple of tight corners and some small climbs. It’s actually a nice break from the highway. It’ll be a fast course with perfect conditions. Be aware that because it’s a smaller race field, you’re not going to get the usual packs forming. Be prepared for a solo ride, then you won’t be shocked on race day if you do find yourself on your own.

Run- I would call it flat. There are some false flats, but there’s nothing like any climbs or pinches. It’s very exposed for most of the course. If it’s hot you’re going to feel it. The hottest part of the course is the first 10kms that dips into a slight valley- like an oven.

Race Day

Be on the first bus to transition! The volunteers are inexperienced and things just take a little bit longer than they should. Plus if you have any kind of mechanical or drama you’re going to need time to sort it out.
Last year the portaloo keys went missing! Bring tissues:)

Slow down at the aid stations. As I said before the volunteers are not so experienced, and the aid stations not so long. Its worth taking it easy to get what you need. Last year the water was in 600ml plastic bottles- like the one’s you’d buy. This was fine since the road is smooth enough for it to not bounce out-even with the lids off.

I used special needs on the run- but it was a bit nerve-racking! Most of the volunteers don’t speak English. I had to try and communicate that I wanted my bag on the next lap and not right now. I didn’t know whether when I came past again it would be gone? Perhaps if it’s something you really have to have- keep it on you. My bag was there for me.

You’ve really just got to maintain an inner calm and confidence- and be ready to roll with the punches.
Have a plan A B and C, and race smart.
You’re racing in Asia, so issues may occur, stay relaxed as you can, it is what it is, and I expect it’s the same for everyone. Control what’s controllable.

Be prepared for mostly Chinese spectators largely staring at you! On the plus side. You are out there racing against yourself, for yourself and it’s a very pure experience.

I loved the adventure of racing in China.
Listen to your body out there and heed any warning signs your body sends out. Silly risks are not worth it. In extreme conditions it becomes all about survival, and if you want that Kona spot…you need to survive and just keep moving!

If it were easy everyone would be doing it- and there would be no challenge!

Enjoy

Charlotte

P.S If you need to buy gas at the Expo, be there as soon as it opens.

P.P.S Get all mechanicals fixed before you get there.

P.P.P.S Sodium is your friend.

P.P.P.P.S Hoping you get 25 and cloudy:)

P.P.P.P.P.S Send me an email if you have any more questions. Happy to help.

Is the same as the biggest fear on the planet- public speaking.

This is no exaggeration. At senior school when my English teacher asked us to write an essay and present it to the class, half of us went AWOL. There were tears! In University I purposefully chose subjects that did not include presenting. As a result I have a degree in one the driest and most unimaginative subjects, that I have never really used since- economics.

To be totally honest, when I first started triathlon, if someone had said to me that I would one day have to make a public speech in front of several thousand I would have quit the sport right there and then.

Needless to say, when I got up to make my first proper speech, aged 34, in front of about 2,000 people when I won Ironman Western Australia, it wasn’t a total disaster, but it certainly wasn’t a raging success. I was stressed for the entire day, I was terrified, and as soon as I got off the stage I downed a beer in about 30 seconds flat.

All of this was needless. It was a F.E.A.R.- False Evidence Appearing Real. What did I truly have to be afraid of? What was the worst thing that could happen? Would they boo me, or throw eggs at me? I doubt it. Really I knew that they wanted to hear what the winner of the race had to say and they were happy for me that I had won.

With a long time between drinks- my second speech being in front of another several hundred at Ironman China and 18 months later- I hadn’t improved much. I had made one visit to a Toastmasters group, and met the friendliest women on the planet- it was a little bit spooky, almost too friendly- a bit Stetford wives club. I thought it would be great practice having to talk in front of all of them, but between their holiday break and my travel, it meant that a follow up visit never happened…

Why is this so important for me? As a Professional Triathlete I miss out on a multitude of opportunities to increase my value by being unable to speak in front of an audience. These opportunities are plentiful; speaking at camps, motivating athletes pre race, corporate work etc. My obligations too could be better fulfilled; media conferences, press interviews etc that pop up pre and post race. I’m not expecting to become the next Winston Churchill, but it would just be nice to eliminate the stress involved. One on one interviews I do fine, but group speaking…no go.

More than just this. I want to improve. It’s a challenge that I think I can overcome if I do actually give it some attention and practice. I don’t want to feel so crippled. I do think I’d like to pass on my experiences successfully. I do also think that because it is such a huge fear, that to nail a speech would be a huge rush!!

I’m reading a great book at the moment- “Mind Maps” by Tony Buzan. We have house guests here at the moment, Teresa Rider, a long time friend and in fact my first inspiration in triathlon, and her husband Scott Jones. So “mind maps” is a book that has been on our bookshelf for a while, that I’d never read. Jonser read it in one day and got me excited to read it too. I expected the book to help me organize my life, which I think it will. But a surprise chapter covers mapping for communication and presentations…how handy!

Thus my conversation with Jonser… It turns out he’s quite experienced in speech giving. So I want to share the advice he gave me with you, because I thought it was pretty awesome- simple and straightforward.
Perhaps you’d like to comment and share your own advice with me?

Jonser’s best tips;
- Never talk about myself. Talk only about the audience.

- Keep it short. (I think I mastered this one first time:))

The speech structure;

-Start with an opener to break the ice.
-Then thank everyone en masse. The only exception being my husband! And obligatory thank yous of sponsors etc.
-Then there are 3 main points.

1. Talk about something that relates to everyone in the room- a common bond- easy with Ironman- e.g. the extreme weather conditions on race day…
2. Tell a story- something entertaining, memorable and inspiring.
3. Summarize 1 and 2.
Say your goodbyes! Done!

The following is “mind maps” advice, and I also think it is excellent, and could actually fit nicely with Scott’s advice on structure and content…

It suggests that the problem with most speeches or presentations is in the planning. Many speeches are written out in sentences- encouraging the reader to keep looking down at the page- with the potential to lose their spot easily- and losing eye contact with the audience. Reading from a page can sound monotone because you loose the flow of natural speech. Another issue is that if you are holding papers you’re not using your body to convey your message, and body language is important. This is me all over!

So what to mind maps do? They keep you aware of the whole picture by having a central theme, in the middle of your page, with a few key points radiating off that theme. These can be numbered and certain points highlighted. They allow you to keep better eye contact with your audience and leave your body free to move and you can be yourself… Sounds easy right?

So now all I have to do is win another race to get the opportunity to speak again!
Take care, have fun and embrace your biggest fears, because after all they are just False Evidence Appearing Real.

Have a great weekend.
Charlotte

It’s IM NZ tomorrow, and I want to wish you all the best of luck for the races that you deserve!

I loved racing in NZ last year- beautiful course, plenty of spectators, more coffee shops than you can poke a stick at…and a great atmosphere. This is one of the original IM races outide of Kona, so they know what they’re doing! The race director Kate Patterson took part in Kona in 09, giving her a wonderful insight into what we all go through.

My only advice to you all is put clothes for any kind of weather in your kit bags- because in Taupo you never know!

As with any race, be prepared for anything, but expect the best.

Wishing you all sunny skies and speedy legs, Kona spots and PBs.

One special mention to Jarrod Hudson- GET THAT KONA SPOT!!!!!!! IT’S YOURS! JUST DO IT. x

And I’ll sign off with a quote handed to me by a good friend, Michael Baker, before I raced IMWA in December;

“Let me win, but if I cannot win, let me be brave in the attempt.”

I’ll be watching.

Charlotte

In 2009 I took part in some amazing races. These are my top picks!

My advice- get in quick because some of them are going to sell-out.
(I’m leaving Bussleton Half off the list because it already has sold out!)

I’m also leaving Ironman NZ and China out of this because I think if you haven’t already planned on racing these, it’s a little bit late for this year.

Challenge Roth- Iron distance-18th July 2010.

Why?- because riding up Solar Berg is the most amazing experience of any race in my entire career! It’s as close as I’ll ever get to experiencing what the riders of the TDF feel- cutting your way up a climb through a sea of people.
Unbelievable. Plus the Germans live and breathe triathlon! And the beer and bakeries fantastic post-race.

Roth Finish Line Party

more of my Roth pics , and a few more…

Philippines 70.3- 22nd August 2010. Entries open May 31st.

Why?- because I’ve never had such a warm welcome by a community, the local triathletes, even the local Govenor wanted to meet us. This race is organised down to every infinitesimal detail. I loved it there, the race has such a warm vibe, and there’s plenty to see and do  afterwards, like…go wakeboarding! Or go to the Islands where many of the Survivor series were filmed.

More photos from my Philippines trip

And my long time favourite…

Ironman Western Australia- December 5th 2010, Entries now open and close really early this year on June 30th.

I love this race because of the beautiful Busselton location, the super fast flat course and the local volunteers who year after year have supported the race coming into their community. The first thing I do when I arrive in Busso is head straight to the Goose for a coffee and to admire the view. You can’t come to this race without a visit to the Margaret River region- famous for some of Australia’s most amazing beaches and wineries.

More from WA

Have fun choosing- the World is your oyster! I’ve travelled to so many wonderful locations because of triathlon. For me location is really important as there’s more to a race than just “the race”. So be adventurous and step outside your usual race routine and throw in a holiday afterward. My next post will cover some post-race holiday destinations!

Charlotte

I am so impressed with Jaime Oliver and this speech that I wanted to help get it out to as many people as possible.

As an athlete I find it relatively easy to eat well. I also look at food as fuel- so I’m really particular about what I put in my mouth. It kills me to see people struggling with food choices when it shouldn’t be so hard. There is so much conflicting information out there, from companies with vested interests. I think it’s truly a sad, state of affairs, and am so so glad that Jaime Oliver is out there helping the cause.

On Sunday February 7th it was the third time Geelong has held the 70.3 Ironman event.
It was strange for neither Kristian or I to be racing. We traveled bike-free, and even considered talking our surfboards! But the swell report was bad…

So we were there for the Expo and Trigger Point Performance Therapy . Kristian loves a chat, and loves to help people. He also had 7 athletes who he coaches racing- so a busy weekend, but a lot of fun.

Kristian shows Kel how to treat his ITB

Tiff and Eliza from Australian Triathlete Mag

Geelong the day before the race...great spot for spectating

This is the first time I've ever seen a laughter club in action

Proud coach Kristian

Kirsten Gorman has come such a long way from when she first started as a triathlete, it’s really exciting to watch her progress. I know Kristian is really proud of her. This was the first time in a half where she has run the entire 21kms- WooHoo! finishing 6th in her age group and a massive 15 minute PB.

Swim start, and the winds miraculously dropped.

The main age group field exiting the water

Geelong turned on a beautiful day for racing

And it was perfect for us spectators too! Who likes standing in the rain?

must have been tempting...

Neil Franks, happy after a great race

Michael Chinki Baker, has he done enough to win the series??

It was great to cheer friends on- especially since I’m usually the receiver! I hope I’m a good cheerer! I know what I like to hear, and try to think carefully about what to say…some people receive encouragement better than others:)
There was some awesome performances out there…hard to name names- everyone has their own personal goals, and achievements are all relative. Out of Kristian’s 7 athletes, 4 achieved PBs- awesome! I know it gives Kristian huge satisfaction when his athletes go well. And he shares their disappointment when they don’t…it’s tough! Their days will come…

After the race we scooted off to relax for the night in Torquay- just 30 mins south from Geelong. I think it marks the start of the Great Ocean Road, and the coastline is just magnificent! I’m glad that on our third trip to Geelong we finally made it the extra 30 mins to see this.
Watching the sun still setting in Torquay after 8pm I realized that there is just the one thing that the Sunny Coast doesn’t have that I wish it did- long summer evenings!- But that’s it:)

Torquay

Torquay at sunset

On Monday morning we went for one of the most memorable runs I’ve ever done. We ran for nearly 90 mins on a track along the coastline that was just perfect under foot and great views. It’s not often you get both! There was hardly a soul around, the sun was rising…I was in heaven.

Bells Beach looking stunning but no swell today

my favourite shot of the trip

mist was coming in as we were leaving

looking back from Bells towards Torquay

Jan Juc Beach

Me at Jan Juc

Run, sightseeing and breakfast done, we were off on a plane back to the Sunny Coast.

Next on the expo schedule is Ironman Australia at Port Macquarie. Hope to see you there!

Charlotte

I’m reading “Occy, the rise and fall and rise of Mark Occhilupo” by Mark Occhilupo and Tim Baker. For those who are unfamiliar, he was the world champion of surfing in 1999, an astounding comeback sixteen years after his career began.

It’s a great read. I find it really fascinating to hear about successful people’s lives, and the journeys they have been on. I’m almost at the end of this one. Last night when I was reading, one paragraph really made me smile, so I thought I’d share it with you.

“After Fiji I was number one in the world, and it felt like I was officially going for the world title. I was just loving it. There’s nothing better than looking at the ratings and seeing yourself up the top. It’s such a good feeling. You carry that piece of paper with you all the time and just pull it out and have a look when you want to make yourself feel good. You’re travelling around and you’ve got the ratings in your backpack; you’re in transit for a few hours and you go, think I might pull the ratings out and see where everyone’s sitting. Oh look! I’m number one.”

I always make sure I’m reading a book like this before an Ironman race. I like to feed my brain inspiring stories and I find books like this are perfect.

Another great paragraph from “Occy…”

“At one point, only a few years earlier, I was just worried that I wouldn’t ever get fit again, let alone compete, and now I’d just won the world title.

At my lowest points, if you could have found a bookie to give you odds, I would have been a million-to-one to ever win a world title. I might have taken the title of Craziest Surfer on Tour or Fattest Bloke in Palm Beach, but the idea of me ever being world champion back then would have been laughable.

If there’s one thing I’d like people to take from my world title win it’s that anyone can do what they really want to do, if they set their mind to it. I admit, I was lucky. I had a lot of people helping me along the way and accepting my comeback. It’s a beautiful world when people give you another chance.”

Maybe he was lucky that he was such a likable personality and character that people wanted to be around and help- and such an amazing surfer they wanted to see him at his best. I’m a firm believer in us all achieving anything we really honestly strive for.

Buy it or borrow it, but read it!

And set your mind to it!!

Charlotte

What?????

This year I’m taking some time off from racing. What?????
Yes, I’ve let all my sponsors know and they’ve been amazingly supportive, and I really mean they have been amazing! I have some goals outside of triathlon that I’d like to hit this year. It’s a very exciting time for me. For 7 and a half years I’ve been racing Ironman- I’ve completed 22 in that time! There’s not been a single moment in that time when I didn’t have a race goal to aim for. So this year there are no race plans. None at all.

It’s taken me 2 months to be motivated to train again- such was my schedule in 2009! But don’t get me wrong- 2009 was the best year of my life- but to race optimally-for me- I did too much. It was an experiment, and I guess I know I’m not going to be living the life of a Pro athlete forever, so I really wanted to give it a go. Just really see what I could do and put myself out there- you’ve got to be in it to win it right??

I’m loving life right now. Training is still happening, but much less- more like 15 hours a week rather than 25-30. I’m learning to surf and if the surf is good…then we surf instead! Training is enjoyable again.

My week still consists of 3 x swims per week, 3 x rides per week and now that Kristian- the crazy lunatic- has signed up for the North Face 100- a run every day! I’m also working hard on my core strength – which I think seriously let me down towards the end of 2009.
So I’m hardly sitting on the couch!
I really want to improve my swimming this year. I’m fed up of always chasing! I see no reason why I can’t improve if I really set my mind to it. I’ve been inspired by good friend Ollie Whistler who has transformed his swimming in the last year. So this year I’ll really be working on my stroke- and I think core strength will play a big part in body positioning in the water.

There are some goals in Ironman that I am still intent on hitting. A sub 9 hour finish, a sub 3 hour marathon split and a top 10 finish in Hawaii. Just smallies:) They will be put aside until 2011. This year will give me time to refresh and get me really hungry to come back.

I will be blogging more- since my brain won’t be so mushy from training, so do please keep dropping by!

Happy training

Charlotte

P.S what was the “ish”?? Because you can never say never:)