Tagliatelle Bolognese 101 and The Known Unknown - Alexandria (Fri 17Jul 2015)

Plated Up - Fuel and Courage for 35km paddle tomorrow - Alexandria (Fri 17 Jul 2015)

Now we know what Pluto looks like after knowingly not knowing for quite a while now (a great read about the significance of this here at ribbonfarm ). So on a slight less significant level, here is what I know now, that I did not knowingly know back 13 months ago...

Just on 13 months ago I found a passion for cooking. A new kitchen and a little help from Michelle and I was on my way. One of the dishes Michelle suggested was a spaghetti bolognese.

I thought that would be an easy start, so went to Google to find a recipe, as you do. This is the one I liked the most from all the ones I read back then:

• Spaghetti bolognese recipe: Italian chefs show world the correct way

I liked the authenticity of ingredients, the correctness and approval from Bologna - a place we were heading to on the way to the World Club Crews in Ravenna a few months later.

I have cooked this recipe almost every second week for a year now. And all modesty aside (you know me), the one I cooked this last Monday was perfecto, with a hand and fingers rising from my mouth.

Indeed the recipe looked simple and my first efforts did not excit me that much and I thought to myself where was I going wrong? I have learnt that a recipe is just a starting point and that to make it work and indeed, great, like anything in life, you have to experiment, listen and learn from others, take risks, knowingly or unknowingly.

These are just some of the things I have learnt:

• I tried different ingredients from different places and found the best ones.


• Brown onions are much better than white onions, they help give you a nice brown sauce.


• Finely cut the carrots and celery rather than coarsely cut - a lot of experimenting to work that one out. Your preference might be different, but finely cut works best for me.


• The cheaper the cans of tinned diced tomatoes are, the better they are.


• A couple of diced real tomatoes add so much to a couple of cheap tins of diced tomatoes.


• You need a good can openner.


• Best mince is not the best for a bolognese and that a 50-50 combination of best mince and normal mince is best - a little fat goes a long way in taste and texture. I found this one out by mistake, as my usual and preferred butcher had virtually run out of best mince that day, so I topped it up with the normal mince.


• Browning and slightly burning the Pancetta on the pan base, also adds a browness and richness to the sauce. Just keep stirring it into the olive oil as you are browning it.


• Only add the red wine (and again cheaper the better) after the mince has been browned. Then make sure to take the time to boil it down without a lid until 30% has boiled away.


• As suggested in the article, a big thick pasta like tagliatelle is best. Beats spaghetti and even fettuccine by a long way.


• A little olive oil in the pasta makes it less sticky and easy to handle when serving up (Thanks to Darren and his Mum for that one).

It has taken 13 months to work all this out and I am so pleased with what I have learnt. Feel like I could enter World Bolognese Champs mentioned in the article and give it pretty good shake.

So as New Horizons speeds past Pluto into the outer Solar System and beyond, to make more of the unknown known, I will continue my quest to know more, master and perfect what I don't already know about Tagliatelle Bolognese 101.

Ready to Go - Alexandria (Mon 13 Jul 2015)

Simmeringly Good - Alexandria (Mon 13 Jul 2015)

All done... - Alexandria (Fri 17 Jul 2015)

On Coaching - Daniel Coyle (Mon 15 Sep 2014)

Garmin Team Bus - Westminster Bridge / London (Sun 14 Sep 2014)
The Talent Code (*) writes Inspiration (*):

A conventional coach focuses first on skills. A relationship-based coach, on the other hand, focuses first on creating a sense of belonging.

A conventional coach asks: what can I do to help them win? A relationship-based coach asks: what can I do to help us nurture connections and create a culture?

A conventional coach views his team through the lens of performance. A relationship-based coach views his team through the lens of family — which, not coincidentally, tends to make the teaching all the more effective.People work hard for a team. They work even harder for a team that truly feels like family.

via The Best Locker-Room Speech Ever, and Why it Works (*) by Daniel Coyle (*).

A great post and it is definitely worth reading. It has helped me understand how well we did in Ravenna and it is the kind of message that will help motivate me to keep paddling at the same level and intensity I have now for 10 years. Both Paul's and Gavin's talks on the last day of racing are examples of this. I will post some more from the post later.

Best - Joel Meyerowitz / Alex Coghe (Thu 04 Sep 2014)

Lotto Superenalotto - Cervia / Italy (Mon 08 Sep 2014)
Joel Meyerowitz (*) writes on your Best (*):

best is a superlative, yet for any[one..] best also signifies a work from different periods of development and growing consciousness.

via Huffington Post and my best street photograph - alexcoghe (*) by Alex Coghe (*).

On a bus on the way to Venice from Cervia. Ravenna 2014 Club Crews was the strongest of the four I have been to. Incredibly strong competition and we really did not have a chance. A couple of seconds off the podium in the Mixed 2km, our first race. We did not know who we were racing against then and it was a bitter sweet moment. Another case of not knowing how powerful it is not to know. Overall, an awakening of where we and I stand against the best in the world. Starting to feel like I am paddling a little our of my age category, but I hope to have a few more campaigns in me. Thanks to everyone who made this happen. Onwards to Venice in an hour or so. Cheers.

Water - Blackwattle Bay / Sydney (Sun 24 Aug 2014)

Water (*) - Blackwattle Bay (*) / Sydney (Sun 24 Aug 2014)

Be Audacious - Ravenna 2014

Home (*) - Blackwattle Bay / Sydney (Sun 24 Aug 2014)
Creature of habit, but I like this routine. Always go to Blackwattle Bay on the last Sunday before we leave to compete. I walk, take a few photos (*), read, think and reflect. And this time I wrote something, so here it is ..

I’ve been thinking lately about how every year seems to be different. It's natural. With time, things do change and I thought that this was the only reason things appeared to change. But you know what, even if everything did stay the same, it is still different, because you are different. You see things differently because you are a year older and all that goes with that, if you are doing something with your life.

With that rather random introduction (but I think there might be something in it), I thank everyone at Pacific Dragons for making Ravenna 2014 (*) happen.

How does such a small club get itself half way across the world to compete against the best clubs in the world?

It takes a thought, a dream, a goal, some intention, commitment and dedication. That's part of what it takes and the Club has lots of this and all the other things needed to be competing at our 4th consecutive World Club Crew Championships. I thank you all.

So with another candle on the cake, and with two sessions to go, I've come to love and appreciate this part of the campaign. I’ve been thinking lately:

• You know you are being coached by the best in the world - I told the boys this at the AB when we met in Feb this year, that alone is a good enough reason to buy in on the campaign.


• You feel fit and you know the effort is paying off – a conversion and gelling process is happening. After 70 or so water sessions, we are doing some really intense sets now. Things you just could not do, even a few months ago – and you thought were pretty good back then


• It’s scary but you love it.


• More so now, it’s not just what you are doing, it’s what you are thinking, what you believe.


• It’s not just to do your best, but to go beyond that and to give it everything.


• It’s not just for you, but for everyone who has loved, supported and helped you to get to this point.

Finally, going back to where it all began for most of us this campaign, I was asked in front of the Group, at the AB, that night back in Feb:

What is it like to be a World Champion?

I did not know what to say (and it was the reason I sent out that Five One Hundreths of Second (*) Post on FB after the meeting). And, I'm not sure that it is even the right question, but I did say something like this:

It's one step at a time. It is great to feel like you are in the game. You can’t expect to win, it’s not your fate or destiny to win and you definitely can’t just hope to win. You have to try. And you have to have confidence and belief in yourself, your support network and your team. [1]

and with that I concluded:

Be Audacious!!! [1]

And, so I am and so I think we all should be ..

Regards .. Geoff

[1] the essence of these thoughts came from a great blog post (*) I had just read at that time by a Canadian Olympic Kayaker, Adam Van Koeverden (*). For me, he is Canada’s Drew Ginn (*), both who are inspirations to me.

On Performance - Drew Ginn (Fri 12 Jun 2009)

Water (*) - Hvar / Hvar / Croatia (Wed 31 Jul 2013)
Drew Ginn (*) writes on Performance (*):

preparation (*), connection (*) and release (*). It seems to me the simple cycle of what we do in the boat [/and Life in general]. [..]

Drew then expands on the concept of release (*):

Release and get excited I like because no matter what happens we have the power (*) and capacity (*) to see (*) and respond (*) to our experiences (*) in a way that best serves us and those around us.

And finally::

it is fascinating to think about how our mind set (*), emotions (*) and the manifestation play out physically.

[..it's] what matters most and [..] learning (*) to keep it at the surface of awareness can have a huge impact on performance (*).

via What's on the RADAR (*) by Drew Ginn (*).

On Self Belief - Scott McGory (Wed 23 Jul 2014)

Water - Lac Nere / Haute-Pyrenees (*) / France (Tue 22 Sep 2009)
Scott McGory (*) writes On Self-Belief (*):

The greatest performance (*) enhancer is self-belief (*).

He expands

Wiping away those doubts (*) of uncertainty (*), of losing, the fear (*) of getting beaten. Gone - GONE! - are those limiting thoughts (*), replaced by the phrase made famous by the first black president of the United States: 'Yes We Can' (*).

The unstoppable force of self-belief (*) is so often the missing ingredient in an athlete's journey (*) along the road to success (*). [..] The strongest weapon in any sporting endeavor is the mind (*).

via Guest blog: The greatest performance enhancer is... (*) by Scott McGory (*).

On Belief - Mick Rogers (Tue 22 Jul 2014)

A new day - Somewhere between Lourdes and Col de Portet d'Aspet / France (Wed 23 Sep 2009)
Mick Rogers (*) on Believing (*):

I used to be afraid of failure (*), but once you believe (*), and you’re not scared (*) of the outcome, things become clearer (*), and opportunities (*) arise.

via Rogers makes it two for Tinkoff (*) by Matthew Beaudin (*).

Congrats Mick. An amazing stage win. Thanks for sharing so much of your victory and what you have learnt about yourself this year. I started my journey (*) on learning many of the same lessons (*) on the very roads (*) you cycled last night.

At Fabio Casartelli's Memorial - "we stumbled upon it by complete accident" – Col de Portet d'Aspet (Wed 23 Sep 2009)

A Winning Strategy - Make it Irrelevant to Others - Nick Willis (Sun 20 Jul 2014)

RUN RUN - Erskineville (Fri 11 Jul 2014)
Nick Willis (*) recounts:

And in the weight of it the life long goal just hit me, and I broke down in tears (*) just before uncontrollably.

You can’t control (*) what other people do. Medals and Championships are about how you compete (*) against others. But in this big wide world all the stuff that goes on both good and bad, you can’t control (*) what other people do.

But the last few races and then especially this one its been about what can I do irrelevant (*) to what others (do).

via Chasing Wow Through Hope and Wonder! (*) by Patrick McHugh (*).

On Competing - David Brailsford / Cycling Tips (Sat 19 Jul 2014)

Bikes (*) - Copenhagen (Fri 23 Aug 2013)
David Brailsford (*) writes Competing (*):

there are times when you win (*) and times when you lose (*),

via Porte’s podium at the Tour de France fades: “I don’t think I dealt with the heat really well” (*) by Shane Stokes (*).

Let the Flow be with You - Max Bervy / Sports Are 80 Percent Mental (Fri 21 Mar 2014)

The Flow of the Crowd - Barcelona (Tue 06 Aug 2013)
Max Bervy (*) talks about The Flow State (*):

The Flow State is a place where the impossible becomes possible, where time slows down and a perfect moment becomes attainable,

via Achieving The Rise Of Flow: An Interview With Steven Kotler (*) by Sports Are 80 Percent Mental (*).

I have known and experienced this state a number of times. Help organising Jenny and Tim's Funerals, particularly Jenny's (*). I felt it in the 500m Master Mixed Final in Prague (*) and funnily enough a couple of posts on this blog [here (*), here (*) and here (*)] that came from nowhere and were written quickly with no review or refinement. I have no idea how I created this video tribute (*) for Joanne, but it is probably my greatest online and creative achievement - it just seemed to flow out of me.

I think I have a few more of these moments in me, but the beauty of it all is, that I can't tell you how, why or when.

Let the Flow be with You.

On Trying - Adam Van Koeverden (Wed 19 Feb 2014)

Pacifc Dragons Premier Mixed Crew - CNY / Darling Harbour (Sat 08 Feb 2014)
Adam Van Koeverden (*) writes:

Trying to be the best in the world is innately audacious. That’s what makes these competitions so insanely exciting. Our athletes are willing to put themselves on the line, and do the most admirable thing. Try. They will sweat, bleed, gasp and cry, to try and get our maple flag up on the top spot and have them play our national anthem.

When our athletes win, it won’t be fate (*) or a fulfillment of any destiny (*). The Canadian Olympic team has what it takes and they give their everything, everyday. They’ll win because they tried, and were the best.

So, I’m making a pledge. I am dispensing with any predestined expectation (*) and prediction (*), but I’m going to do a heck of a lot more than hope (*). I’m putting my confidence (*) in them. And I hope that helps.

via Hope, Pressure and Expectation: Finding a Winning Combination (*) by Adam Van Koeverden (*).

A post (*) I will read again and again. It gives so much clarity to everything around trying to do something.

On Competing - The Hope / Expectation Spectrum - Adam Van Koeverden (Wed 19 Feb 2014)

Pacific Dragons Premier Opens Crew - CNY / Darling Harbour (Sat 08 Feb 2014)
Adam Van Koeverden (*) writes On Competing (*):

As an athlete, I’ve sometimes struggled with where on that hope (*)-expectation (*) spectrum I should gauge my confidence (*).

Of course, I believe in myself (*), and I know I can win. Without getting too philosophical, I’ve wondered how close I can get to I should win, without crossing that threshold.

I have never believed in destiny (*). I don’t believe that anyone is “supposed” to win. That’s why we compete. That’s the beauty of sport, there is no supposition.

Athletes need to be comfortable with the reality that it is their actions that will determine the outcome.

Hope isn’t enough for me either. It implies that I should simply have faith in some predestined result.

via Hope, Pressure and Expectation: Finding a Winning Combination (*) by Adam Van Koverden (*).

Just brilliant writing. Have thought about hope (*), expectation (*) and destiny (*) a lot here. Adam has captured this better than one I have read before. One last extract from Adam's pivotal post (*) to follow ..

On Pressure and Belief - Adam Van Koeverden (Wed 19 Feb 2014)

()
Adam Van Koeverden (*) writes:

First of all, athletes love pressure (*). They need it to perform. The great Billie Jean King famously remarked that “pressure is a privilege” (*).

If someone expects something great from you, then somewhere along the line you must have given them some reason to believe (*) you can be great. That precedent of performance is crucial to an athlete’s ability (*) to self motivate (*).

via Hope, Pressure and Expectation: Finding a Winning Combination (*) by Adam Van Koeverden (*).

Five One Hundredths of a Second - 500m Premier Opens Final - AusDBF Nats / Penrith (Fri 19 Apr 2013)

Five One Hundredths of a Second - 500m Premier Opens Final - AusDBF Nats / Penrith (Fri 19 Apr 2013)
Once, twice or, maybe three times (if you are fortunate enough and willing to take the risks) in a paddling career you do something unbelievable. Something you just can’ t explain, though sometimes it worth giving it a try. Here goes ..

You are happy you have made the major final. You know you are up against strong teams. The favourite, the team directly on your left, you have not beaten in three years. In fact you have not been within a boat length, over 500m, for the last two years. Against the odds, and your failing self-confidence, you still somehow believe that we can still get across the line first. To be part of of something great. There is always hope at the start. It is a chance to create who you want to be. You don't get your hopes up too high, as you have been disappointed in the past. You don't think about all of this too much at this point. The focus is putting your best race on the water and seeing how it compares to the others when you have all crossed the line. You are not overly nervous, but you are excited and proud to be there. A supportive and encouraging tap on the knee for those around you. Remember it is a 30 stroke start. Just focus on the first 3 strokes and take it one by one from there. Clean water. Hand out of the water. Blade buried. Make sure you feel and stay connected with the water with every stroke. The starter aligns us and we ready. "Paddlers, are you ready, attention please" .... the gun does not fire for some reason. This has happened a few time before over the years. Keep your focus, no distractions. We will be away soon. Refocus, lets do it again - 30 Start, first 3, deep and clean - feel the water. "Paddlers, are you ready, attention please" ... "GO". You Go on the "G". 1-2-3, up, up, .. 10, up, up, .. 20, up, up, ..7,..30, reach, reach, hinge, hinge. The boat is up and running and there is something there. We are hingeing and driving through the stroke. The boat is more than running, it is been driven through the stroke like it has felt in training over last few weeks, except this time it is race intensity, not level 4, Remember this Geoff, Remember this moment. We are there next to them, where usually they pull away here, but we talked about staying connected. Give it everything to the 250m and refocus. Somehow, we are sttil there at the 250m. Refocus and reinvent yourself, I think. Drive, Drive is the call, We are still there, connected. You have a 6th sense (and good hearing) and you know without looking that our drummers are side by side. Passing the 200m start hut and the little red lane marker buoy. There is something uplifting in our Sweep's voice - "you are doing it". The lane buoys turn to red - we are 100m out. We have done everything our training has given our bodies - it's amazing to find that something extra that the sport scientists say should not be there. Mentally, prepare for the lift home. This is the most crucial part of the race - they are probably a nose ahead. We are going to have to do something amazing - something the other teams have pulled on us often over the years. "do it for the gold (or was it girls?)" is the call. We lift. We lift. The rate comes up a touch and the boat becomes light as we surge forward with every stroke - narrowing the margin. It is all clear as day, those last few strokes. You give it everything you've got when there is nothing to give. You cross the line, you hear the finish horn blast away in succussion. You look across and you know you have done it. The look in your competitors faces tell you that they know you have also done it and you take a few quiet moments to take it all in, while some of the others around you show their elation more jubilantly. Gasping for air, you touch the same knees as you did before the start. This time the "ritual" tap is to acknowledge your team mates efforts and the fact that you have done something that does not happen that often in a paddling career. "Three cheers for the other crews" is the call from our Drummer - three "hip hip". and a breathless "hooray". We bring the boats in and we all get off. Back slaps and hugs all around. Not even a second thought who won that one as you make your way through the other 180 or so paddlers you have just competed against. You smile and for some reason laugh. This kind of win does not happen that often - "take it in", "take it in" you say to yourself. You see many familiar faces as you walk through the line. They are happy for you. Many you have experienced some amazing experiences around the world in Australian Campaigns past and you hope that the journey with them will continue. Somewhere along the way you hear that we did it by five one hundredths of a second. You know the course well and you smile that you can pick such a small amount of time moments after crossing the line. What a race. You think to yourself, "it's not that we won it, it is how we won it" – it's just not what was expected by many (including yourself) and that is the beauty of dragon boat racing - the randomness and uncertainty to some extent. The boat has never felt like that out of the start and into the transition. You think to yourself, you have never paddled like that before. You feel fortunate that you took the risk to be there, you did the training, the testing, you've put yourself on the line time and time again. You have been crushed by the ramifications of defeat and oddly enough, those one or two other once in a life time victories . At the end of the day you know that it is worth the sacrifices you make to do what you have done, do and hope to do. Maybe this is not the end, but a new beginning ..

I will leave this unedited. It’s just a stream of thought that came out of my subconscious in the last 20 mins. Hope it makes sense and it will be fun to read, many year’s into the future.

Five One Hundredths of a Second - 500m Premier Opens Final - AusDBF Nats / Penrith (Fri 19 Apr 2013)

What is a workout? Rob Rowland-Smith - Jeremey Rolleston (Feb 2011)

In his book A Life that Counts, Jeremy Rolleston introduces us to trainer Rob Rowland-Smith. A bit of searching on the Internet and you will find Rob as the SandhillWarrior on Twitter. He certainly impressed Jeremy (as well as me - see here) with his inspirational words and quotes. On pages 136 and 137 of his book, Jeremy quotes Rob's long version of What is a Workout (the short version appeared here a few days ago) as follows:

Here’s a quote by inspirational trainer Rob Rowland-Smith. He wrote it in the context of a workout, but for me, it epitomises the journey, process and outcomes of a committed and disciplined life. I placed it on the front page of my Olympic training folder so I’d read it often, and most times, I read it before I worked out so I’d be better able to discipline myself and work hard enough to achieve what I wanted to achieve during that training session:

"What is a workout?

A workout is 25% perspiration and 75% determination.

Stated another way, it is one part physical exertion and three parts self-discipline.

Doing it is easy once you get started.

A workout makes you better today than you were yesterday.

It strengthens the body, relaxes the mind and toughens the spirit.

When you workout regularly, your problems diminish and your confidence grows.

A workout is a personal triumph over laziness and procrastination.

It is the badge of a winner – the mark of an organised, goal-oriented person who has taken charge of his or her destiny.

A workout is a wise use of time and an investment in excellence.

It is a way of preparing for life's challenges and proving to yourself that you have what it takes to do what is necessary.

A workout is a key that helps unlock the door to opportunity and success.

Hidden within each of us is an extraordinary force.

Physical and mental fitness are triggers that can release it.

A workout is a form of rebirth.

When you finish a good workout, you don’t simply feel better ... you feel better about yourself."

Rob completes this with the following words:

To follow your dreams takes commitment ... and this means discipline.

Some great words here and they will certainly help me focus on what is needed when working towards a Dream.

When you workout regularly, your problems diminish and your confidence grows. - Jenny and Deb Cooper stroking with George sweeping - DBNSW 2008 Development Squad - Blackwattle Bay / Sydney (Sun 26 Oct 2008)
When you finish a good workout, you don’t simply feel better ... you feel better about yourself." - DBNSW 2008 Development Squad - Blackwattle Bay / Sydney (Sun 26 Oct 2008)