Home Sweet Home

Jonah's Progress

Home Sweet Home
Friday 23rd March 2007

DAY 15 Warwick to Burleigh Heads
Distance: 205 km
Time: 7 hours 30 minutes

Being Jonah’s last day of riding, he was pumped full of adrenalin and a sense of achievement. Even though he has just ridden for 14 days through challenging weather conditions, Jonah was fresh and full of energy knowing that today he would fulfill his dream.

It has been challenging for the support crew as well; they were also tired, yet found renewed vigor determined to get Jonah to his finish line.

Jonah knew the traffic conditions heading into the Gold
Coast would be the most dangerous of the whole journey, therefore he had to make sure that he was alert and
focused on his safety. Despite the busy traffic, he smiled form ear to ear the whole day - nothing was going to get in his way!

Jonah arrived at Burleigh at 5.05pm after stopping enroute
for a final radio interview. There were cheers and clapping from a welcoming crowd as Jonah rode through the finish banner. After many congratulations and questions of
“What next?” Jonah celebrated his victory.

His dream has come true!

Special thanks to:

Julie Morgan, Peter Erwin, Steve McRae, April Zobel, Kambalda Caravan Park, Madura Pass Motel, Wudinna Caravan Park, Wilmington Beautiful Valley Caravan Park, Cockburn Caravan Park, Wilcannia Motel, Highway Tourist Park - Narrabri, Olympic Motel - Inglewood.

On Familiar Ground
Thursday 22nd March 2007

DAY 14 Goondiwindi - Inglewood - Warwick
Distance: 203 km
Time: 8 hours 36 minutes

Being tired after the many night rides, Jonah rode a shorter day (compared to the others).

Leaving Goondawindi around 8.40am after a couple of hours sleep, Jonah headed to Inglewood and familiar ground.  During training, he rode to Inglewood and back, so today it feels like home.

Jonah was tired and sore as he endured the heat and winds, which seemed more difficult than usual.  Reaching Inglewood, there was a sigh of relief and a long rest before completing the leg into Warwick.  We left Inglewood at midnight and arrived in Warwick at 5.30am.

Leaving Warwick for his final ride of approximately 200kms to Burleigh heads, Jonah is looking forward to seeing lots of familiar faces and smiles when he arrives hopefully at 5pm Friday afternoon.

A few Words form Jonah…

Today, after 12 months of panning and preparation, I will realise my dream and complete my journey across Australia.

There have been five very special people that I want to personally acknowledge because without their unbelievable dedication and help, this day would never have arrived.  Words simply do not explain fully the huge emotion and gratitude I feel for my support crew of Michael, Lee, Jeff, Katrina and Kitty.  They have not only followed me over nearly 4,500kms, but they have cooked for me, monitored my body the whole way, prepared the necessary fluids and food, and have done wonders repairing my body each day.  They have also been keeping me going by maintaining my bike and equipment when I finish each ride.  They are always working and preparing for the next stage.  It was my dream, but the way they have enthusiastically and tirelessly worked over the last 15 days is nothing short of incredible.  I only hope I have enough time left in my life somehow to repay them for all they have done and given.

I would also like to personally thank all my sponsors for their tremendous support, and to all the people who have donated money to this very worthwhile cause.  I thank you all so much.

To Jacilyn, your behind the scenes work and motivation has been enormous and a huge factor in getting me to the finish line.  Thank you so much.

To Rod and Pieta Cedaro, I thank you also for your help in getting me fit and healthy enough to complete this journey.

A big thanks to the team at the Endeavour Foundation for all your work with the media, and keeping the progress reports updated.

I promise my workmates I won’t be so tired and grumpy anymore at work like I have been for the last few months.

All the text messages and phone calls of encouragement have been a huge help and thanks to everyone for your support.

The Endeavour Foundation is a fantastic organisation and a charity I care a lot about.  There is some time still left to make a donation, either online or give us a call…

Finally:

I had a dream.  I believed in that dream, and today it will come true for me!

See you all soon,
Jonah

Jonah Reaches Queensland
Wednesday 21st March 2007

DAY 13 Narrabri to Goondiwindi
Distance: 305 km
Time: 12 hours 2 minutes

Jonah rested at Narrabri, then, fighting strong winds, rode through the night to stay on schedule.

This was one of Jonah’s most mentally challenging periods.

Jonah forced himself to stay awake, as he has had very little sleep over the last 96 hours, trying to beat the heat of the day.

Jonah left Narrabri around 6pm and headed to Moree and on to Goodiwindi for a two hour break.

Ready to leave Goodiwindi, Katrina asked, “Which way are we heading?”  Jonah replied, “Find out which way the wind is blowing and head into it.”

If all goes to plan, Jonah hopes to arrive at
Point Break restaurant on the Burleigh heads beachfront at 5pm, Friday 23 March.

Come down and celebrate the
enormous achievement of Jonah and his crew!

Flat Roads by Day, Hills by Night
Tuesday 20th March 2007

DAY 12 Nyngan to 70km short of Narrabri
Distance: 316 km
Time: 10 hours 22 minutes

Jonah left Nyngan at 8.50am, after a three hour break from his previous very early morning ride.

Heading into Warren, the 35 – 40 degree heat was too hot to bear as it radiated from the hot asphalt.

Being sensible, Jonah and his follow vehicle crew rested for six hours and started again at 7pm.

It was a warm and balmy night with no breeze.  Jonah rode easy and at a good pace of around 30kms p/h.  Flat roads, with an occasional bend, may be boring for Jonah, but it allowed him to rest his legs.

Jonah and the follow vehicle have a constant communication channel open via a two-way radio.  This allows Mike to warn Jonah of cars and trucks coming up behind, and to have a chat, as well as reminding Jonah that it is time to eat.  Mike uses hazard and flashing lights to warn cars and trucks.

Jonah has been fuelling and hydrating his body well and has maintained his weight.  Every hour Jonah eats and drinks enough to cover 60 – 80 carbs, giving him the energy he needs to be able to sustain the challenge day after day.

Reaching Gilgandra, Jonah stopped for a one hour break, before heading off to encounter hills, which kept him awake until 6am.  They slept for two hours and Jonah is now heading off to Moree 170kms away.

The Heat Is On
Monday 19th March 2007

DAY 11 Wilcannia to Nyngan
Distance: 395 km
Time: 15 hours 12 minutes

The crew was woken by Jonah at 4.30 in the morning with a “Hey champs, there is no wind!”

Jonah left Wilcannia at 6.10am.  Once the temperature reached 37 degrees the heat from the road was unbearable and  Jonah rested for four hours at lunch before taking off again.

Jonah endured a long, hot, slow ride, with temperatures reaching up to 40 degrees, and with flies, flies and more flies.  But even a cow standing in the middle of the road not wanting to move an inch couldn’t stop Jonah.  (The follow vehicle managed to move the cow before a road train hurtled through).

Jonah had a four hour ride to Cobar, meeting up with the base vehicle to have dinner, a massage and a shower before setting off again at 11.30pm to beat the heat.

It was ‘head down, bum up’ for the next five hours with Jonah managing to avoid numerous kangaroos, goats, and even a deer.

Arriving in Nyngan at 4.30am for a well-earned nap, Jonah set off shortly after once again to escape the heat.

Jonah Says Goodbye to South Australia
Sunday 18th March 2007

DAY 10 Cockburn to Wilcannia
Distance: 230 km
Time: 8 hours 50 minutes

Crossing the South Australia/New South Wales border, Jonah was once again riding into a head wind.

Reaching Broken Hill, with Michael in the following vehicle, instructions were given to turn left in the direction of coffee aromas…  All had to follow for the Sunday ritual of a coffee shop stop (and vanuilla slice for those not needing to keep themselves in peak physical condition).

With coffee perking Jonah up, he headed towards Wilcannia, still heading into the wind.

Stopping for a lunch break at around 3.30pm, we were not sure who ate more - us or the flies!  They were at their worst so far.  Jonah toyed with an emu, trying to get it to race him and having a dig.

We settled for the night at Wilcannia, having a shorter day after the trying one the day before.

Strong Winds Foil Jonah's Plans
Saturday 17th March 2007

DAY 9 Wilmington to Cockburn
Distance: 327 km
Time: 12 hours 47 minutes

Leaving bright and early, Jonah set off with the aim of doing some big kms to put himself ahead of schedule.  Jeff led the way out of Wilmington.  But the further they went, the stronger the head winds became.  Jonah’s plans soon changed to simply surviving the day.

The day became a constant battle for Jonah, who was clearly struggling against the wind.  Seeing the bad shape he was in, Kat jumped on a bike, with 100kms to go, and helped him as they road into the night,

The highlight of the day was the abundance of wildlife we saw.  Lots of kangaroos and emus and, unfortunately, foxes and feral cats.

PS Kitty’s arm is healing well.  Thanks to those for their concern.

Jonah Passes The Halfway Mark
Friday 16th March 2007

DAY 8 Wudinna to Wilmington
Distance: 305 km
Time: 11 hours 29 minutes

Jonah had a slow start on a dark and drizzly morning from Widunna, picking up the pace at Kimba, halfway across Australia.

We met interesting characters: a British cyclist who started off wanting to achieve a record across Australia, but who quickly decided there was too much to see and became a tourist;  a couple on a tandem ergonomic bike who were also doing a charity ride; and Doug, the Harley rider.  His Aussie spirit and enthusiasm motivated Jonah, especially when he let Jonah sit on the Harley for a photo.  Thanks for your donation Doug!

Throughout the day, Jeff and Kat supported Jonah by riding with him and giving him encouragement and the opportunity for a chat.

Just past Iron Knob and all the way to Wilmington Jonah battled very strong winds that slowed him to under 20kms p/h.  A short 10km stint of tail winds coming into Port Augusta pushed Jonah to reach 60kms p/h.  What a relief!

Jeff fixed Jonah’s bike computer after it couldn’t cope with the torrential rain from days four and five.  Jonah can happily now collect and retrieve his data.

Most riders would slump into despair when told after 280kms of riding that they next had to ride through the South Flinders Range – not Jonah.  He took off with renewed vigour, attacking hills over Horrocks Pass, finishing the day on a high and a huge grin of satisfaction.

"Special thanks to Phil Harrex, Dapco Metal Roofing, Penny, and the
townsfolk of Westonnia." Cheers, Jonah

Jonah Flies Across South Australia
Thursday 15th March 2007

DAY 7 Penong to Wudinna
Distance: 288 km
Time: 8 hours 59 minutes

After chatting to a kiwi truckie who passed us on the road three times, Jonah was relieved to know that all truckies within
100kms either way were aware of the mad man on the bike,
and are looking out for him.

Jeff set the pace as they left Penong, and a gentle breeze took Jonah across South Australia.  At last, sunshine was peaking through. 

Jonah grinned from ear to ear as he saw the rolling hills ahead that would break up the monotony of the last six days of flat terrain.

Katrina road with Jonah the last 70 kilometers to Widunna, where Jonah performed his 1.5 hour ritual of massage and stretching under the instruction of Jeff and Kat, before enjoying 8 hours sleep.

"Thank you for your text and phone messages. Unfortunately we haven’t been able to get back to everybody due to poor phone coverage.  However, it is really appreciated. 
Please keep it up!" Cheers, Jonah

Grey Skies & Head Winds Clearing
Wednesday 14th March 2007

DAY 6 'Middle of Nowhere' to Penong
Distance: 272 km
Time: 10 hours 46 minutes

After a two hour sleep at Nullabor Road House, a coffee perked Jonah up enough to head back out into the gale force winds
once again.

The weather, created by the remnants of the two cyclones in north Western Australia, eased as the day wore on, and blue skies were seen ahead.

Diane needed attention on her arm as a sore had developed a secondary infection.  A first aid person (attached to the Royal Flying Doctor Service) assisted, but recommended further treatment, so a stop at the Ceduna hospital was a must.

With the winds finally abating, Jonah enjoyed a more relaxed ride throughout the evening.

Katrina supported Jonah for the last 80kms of the ride to Penong, “playing ‘chasey’ up the hills.”

Madura to the Middle-of-Nowhere
Tuesday 13th March 2007

DAY 5 Madura to 'Middle of Nowhere'
Distance: 339 km
Time: 13 hours 39 minutes

After allowing himself and the crew a sleep in, we left
Madura at 11am – once again into the wind and rain.

184kms later, we arrived at Bucla at 6.30pm. 

After a 2 hour break Jonah set off into the night, keenly followed by Katrina and Mike, while the others stayed behind and rested.

Jonah managed 4 hour stints during the night with 2 hour breaks, and completed Day 5 at 5am Tuesday.

Happy birthday to Jeff!

Driving rain across the Nullabor
Monday 12th March 2007

DAY 4 Balladonia to Madura
Distance: 343 km
Time: 12 hours 21 minutes

All day it was rain, rain and more rain, with a continuous head wind.

And who would have guessed 15 degrees on the Nullabor?!

After riding through 46kms of road works, Jonah’s bike was caked in clay.  A couple of the crew scrubbed the bike with Jonah’s partner’s toothbrush while two of the other crew members made a vest out of bubble wrap, which they sandwiched between his clothes to keep his body warmth
in and the rain out.

Even though the conditions were unexpected, Jonah
reached his destination within the expected time frame, with his crew more exhausted than he was.

Jonah reaches the Nullabor
11th March 2007

DAY 3 Kambalda to Balladonia
Distance: 299.8 km
Time: 10 hours 8 minutes
Speed: 29 km/h
Calories burned: 4, 132

Jonah is still riding into strong head winds.

Today he reached Norseman to find a freight train blocking the tracks, which had been there for some hours.  But nothing stops Jonah: he picked up his bike and climbed between the wagons to get to the other side.

Around 30 trucks were backed up waiting to cross the tracks, and Jonah’s support vehicle had to catch up to Jonah after a 3km detour.

The crew had a rest stop for a couple of hours at 4pm, then Jonah began his first night ride into Balledonia.

Jonah battles strong winds
10th March 2007

DAY 2 Westonia to Kambalda
Distance: 308 km
Time: 11 hours 14 minutes
Speed: 27.4 km/h
Calories burned: 5,200

Waking up from a windy night Jonah knew he had a challenging
ride ahead of him.

He braced himself while oncoming trucks were trying their best to blow him off the road.

It was a very tired and sore Jonah who reached camp on Day 2 after fighting strong head winds all the way.

“This must be good for me, right?” said Jonah during agonising stretches at the end of the day.

Happy birthday to Kat!

DAY 1 Perth to Westonia
9th March 2007
Distance: 308 km
Time: 10 hours

Finally the day has arrived where a year’s worth of planning and preparation will be put to the test!

The temperature was thankfully very mild compared to previous days where thermometers have been hitting the 40 degree mark, and Jonah is in fine spirits.

Jeff and Katrina rode out with Jonah to help him on his way.  Together they dodged three-carriage road trains, and discussed the picnic lunch Jeff’s cousin Penny Conway kindly provided.  

But after 50kms Jonah hit his stride and left the cheer squad in his dust.

“Jonah smashed the Perth hills, and it was evident all his training has paid off,” said Crew Manager Michael Oates.  “Our base vehicle kept ahead of Jonah, successfully warning him of oncoming road works, which helped avoid delays.”

The crew would like to thank the campers at Central Caravan Park for their kind donations and Penny for her culinary contributions.

Jonah will be appearing on WIN TV news tonight!

Posted 21st February 2007

On Tuesday 20 February 2007 Jonah and crew members Michael and Lee Oates visited the Endeavour Foundation Burleigh Heads Business Service to meet some of the people Endeavour provide support services to.

Jonah, Michael and Lee learned that this particular Business Service provides supported employment to 73 Gold Coast locals with a disability, with tasks ranging from packaging to sewing.

All three members of Jonah's Endeavour Ride have witnessed the great work Endeavour service users and supported employees are capable of, before, however it is always inspiring to meet new people and to witness first hand the quality of life they are able to enjoy with the support of the Endeavour Foundation

Posted 10th February 2007

Well the hard bit is over! After 12 months and over 40,000km, my training is almost over and I have started tapering for the ride.

During the last month I covered huge distances during some very intensive training sessions.
For any one keen to try new routes, here are some of my recent rides:

• Burleigh Canungra, Beaudesert, Rathdowney, then down to Kyogle, up to Murwillumbah then over Tomewin, Currumbin and home. A few good hills and great scenery.
  
• Burleigh to Currumbin, up and over Tomewin, through Chillingham, over to Tyalgum, across to Murwillumbah, down to Uki, across to Stokers Siding and over the Burringbar Ranges to Mooball then over to the coast and up to Kingscliff, Tweed and home for a quick meal stop then repeat the course. A really awesome mix of scenery and very challenging mentally to head out and do the course a second time after 6 hours of riding.
  
• Burleigh to Warwick via Cunninghams Gap then hang a right and head out to Inglewood, camp the night and come back the next day. I can recommend the steaks at the Olympic Restaurant at Inglewood, well worth riding 300km for but I suggest not doing it in 40 degree heat as I did.
  
• Burleigh, Springbrook, then through the Numinbah Valley, up and over to Chillingham, turn right and ride to Tyalgum and back to Murwillumbah over Tomewin and home then …you guessed it …do it all again! There are eight good, strong hills if you do that course twice.

The reason I do a lot of shorter routes and ride them 2, or even 3, times is so we can change support drivers and, because its very challenging mentally to ride for home then having to head out and do it all again.

Speaking of support drivers, I could never have completed all this training without the huge help from Diane, Michael and Lee who have unselfishly followed my butt over 1000’s of kilometers. Not only keeping me safe, also ensuring I had a constant supply of cold drink and food to keep me going. Those of you who ride on the Gold Coast roads know how dangerous it can be; therefore having these guys following me in a support vehicle with a caution sign on the back has no doubt saved me from many mishaps.

As we enter the last month everyone is busy preparing last minute things for the trip which logistically has been a massive job. A lot of our gear is already on a train heading for Perth and hopefully its there by the time we arrive on March 7th.

My diet has been carefully planned with the help of Pieta Cedaro, my Dietitian. My food intake throughout the event will be charted so that every hour my crew will know what I need to be eating and drinking to keep my body fuelled and hydrated. With burning approx 7000 calories (kcal) per day, the amount of food that has to be prepared each day just for me is enormous, let alone keeping my 5 support crew going as well. Keeping up with fluids is also a massive task as I have been known to go through 30 drink bottles a ride plus the hydrating prior to, and after, a ride. To quote Pieta …“Never leave thirst as an indicator!” …and …“If you can’t eat it, you can’t sustain it!”

I have recently completed my final lab test with Rod Cedaro who said “You are a different man to 6 months ago”. During 6 months on Rod’s training program, Pieta’s tailored diet and Jaclyn’s Pilates and Personal Training, I have dropped 16 kilos, 10.5% body fat, my flexibility has improved by 14cm as well as my endurance and my overall body strength is a more even balance now. I must admit, I believe I am at my fittest for more years than I care to mention and am pleased with the overall result…I am as ready as I will ever be!

Posted 11th January 2007

With only 2 months to go until I start my ride across Australia, some of you may be interested in my training schedule and my progress to date…

I started training in February last year; my first 6 months were basically long, slow miles to get both my mind and butt used to spending all day on my bike. Thank goodness I love my own company! A challenge such as this requires not only physical capability also strength of mind is essential. My love of cycling and my determination to accomplish a challenge, keeps me going. When you put your mind to something, it is possible!

In August 06 I knew I needed to step up my training and make it more structured so I engaged the services of Rod Cedaro, a well known Consultant Sports Physiologist in Brisbane. Rods program started with extensive testing in his laboratory. After viewing the embarrassing video footage of me on the bike I knew serious work was needed. Since the initial testing, Rod has been programming my training schedule in line with my progress and improvements. My training has been scheduled into 6 weekly programs with each program becoming more intense with increased volume and designed to work on my strength, anaerobic threshold, speed, technique etc. There have been many times I wanted to smash my heart rate monitor into 1000 pieces however, my improvement and overall cycling ability has shown me the strict training has all been worth it.

To get through the tough training and prepare for my ride, I needed to shed 12 kg for optimum performance. I have been on a strict diet designed by Pieta Cedaro - Dietitian / Nutritionist, also from Wesley Corporate Health in Brisbane, and never thought I would look forward to a plate full of veggies! I was previously under the false impression that I could train off the hot chips and chocolate I use to reward myself with! Diane, my partner, has won the battle of getting me to stick to my diet with very healthy results…I can proudly say, with my diet and training, I have lost 15kg and I now actually enjoy my veggies!. (… I must say, I look forward to a hot chip or 2 in April…)

Some of my long rides take up to 12 hours and cover a distance of 350+ kms. The last 8 weeks have included a lot of hill/strength work where I ride up to 10 hours and include up to 8 solids hills (such as Tomewin) where I stay seated and ride in my big chain ring and grind my way to the top. The reward is knowing I get to go down the other side! I have climbed up the backside of Tomewin at least 50 times in the last 12 months including doing it 6 times in one ride and it still doesn’t seem to get any easier.

I have recently included night riding into my program as I am predicting I will be doing a lot of this during the crossing. I am so lucky to have people like Diane, Michael and Lee helping me, who are willing to drag themselves out of bed at all hours of the night and support me on these night rides and during the long day rides. It is one thing to ride at 30kph for 8 to 12 hours; I can’t imagine what it is like in a car at that speed following my butt all the way.

Another very important part of my preparation has been Pilates 3 times a week. This has been vital in improving my functional stability, flexibility and core strength. I am now an avid believer in the Pilates system. I was very fortunate to find Jaclyn Szkwara from Burleigh Beach Pilates, who not only continues to impress me with her knowledge and understanding, her encouragement and enthusiasm is a strong motivator for me. Thinking back to my first session, Jaclyn obviously saw the enormous challenge and yet took me on anyway!

I am now in my last, and most intense, month of peak training before I begin the tapering stage. The next four weeks will see me riding from 35 to 50 hours per week with some pretty intensive sessions thrown in…. Bring it on!