IAAF WORLD CHAMPIONSHIPS REVIEW PERIODISATION FOR
RUGBY LEAGUE
RICKY PONTING’S TRAINING FURNACE
WE SALUTE SAM STOSUR AND SALLY PEARSON - TWO GREAT AUSSIES. Jock Athletic Ezine pays tribute to Sam
Stosur on her first ever Grand Slam Tennis Title, winning the 2011 US Open by defeating the Great Serena Williams! Well-done
Sam,
great
achievement!
We also pay tribute to Sally Pearson, who
has been undefeated this year in 100m hurdles. Going in as the favourite, Sally
was faultless in the 100m hurdles final, winning the World Title. We have watched you all season and your performance has
been immaculate. Great work and thanks for the great inspirational moments this year. Special mention also goes to Ricky Ponting
who is the first and only man to play in 100 Test match victories last month – unbelievable!
Well played. So Proud. 2
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Sam Stosur (left) and Sally Pearson, pose for a photo together before receiving Keys to the City on 19 September 2011 on the Gold Coast, Australia. OCTOBER 2011
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PHOTO: GETTY IMAGES
EDITOR’S LETTER
I love September – it’s the start of Spring in Australia,
footy finals are always on, morning training gets a little
warmer and a lot lighter and this year it was a “Golden” month for Australian Sport. Our cricket team took on the Sri Lankans in their own backyard and won; the
Athletics World Championships were held and Sally Pearson ran riot; and Sam Stosur made Australian
Tennis folklore by blasting one of the all-time greats off the court to win the US Open Grand Slam tennis title.
The man I think will go down as the greatest athlete of
all-time, Usain Bolt, stumbled in the 100m at the World
Championships, but showed what a true champion and “massive occasion” competitor he is by coming back, comfortably winning the 200m World Title and then
helping his relay team to smash the 4 by 100m World Record! The best part about it is, despite the experts calling for him to start preparing more seriously, he didn’t change anything about his preparation or his
relaxed nature which is a great example of self-belief, mental strength and a true champion.
We have a packed edition this month. Craig Stevens
explains how the hard slog of pre-season training for
swimmers makes all the difference at competition time; I show you Ricky Ponting’s training plan to perform in
hot and humid conditions; and Julia Russell interviews two-time triathlon World Champ Emma Moffatt!
September was a great month for sport; now bring on October I say!
Jock Cam pbell SUBSCRIBE NOW » 4
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Ezine Brains Trust Publisher: Jockishandsome Editors: Jock Campbell Carla Grossetti Art Director/Design: Kiss the Sky Advertising/Production: Melissa Campbell Dee McCarthy Contributors: Dan Atkins Corey Bocking Tim Brennan Jock Campbell Empirica Research Rebecca Gawthorne Peter Hadfield Siobhan McCarthy Danny Redrup Julia Russell Craig Stevens Paul Watson Eloise Wellings Editorial Office: Jock Athletic PO Box 1186 Cronulla 2230 p: 0435 728 200 Email: ezine@jockathletic.com
Cover: Nathan Smith, after only 5 1/2 weeks dedicated training, comes 2nd in the gruelling 2011 Coolangatta OCTOBERGold. 2011 Image: John Veage, Harvpix.
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THIS MONTH» 8
THE GRIND OF THE BLACK LINE Craig Stevens
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PLANNING FOR RUGBY LEAGUE Paul Watson
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ALL HAIL THE CHAMP Peter Hadfield
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SAMANTHA GASH Amateur Athlete Profile -Part II
FUELLING UP FOR FOOTY FINALS Rebecca Gawthorne
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EASY MONEY Dan Atkins
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TRI LIFE - EMMA MOFFATT Julia Russell
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THE TRAINING FURNACE Jock Campbell
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GEORGE GOURLAS Amateur Athlete Profile
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FIT FACTS Empirica Research
MORE THAN JUST THE TRACKSUIT Eloise Wellings
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ATHLETE NEWS Jock Athletic
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WOMEN GOING FOR GOLD Siobhan McCarthy
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Cruising through Colorado: Triathlete, Michael Fox, captures this spectacular pic on a training run with teammates.
OCTOBER 2011
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THE GRIND OF THE BLACK LINE CRAIG STEVENS
If you think your training is hard, try this! This is how they roll on the border of China and Russia, in a swimming pool made from ice. No complaints, just a swimming cap for extra warmth.
OCTOBER 2011
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SWIMMING
SPEAK TO ANY SWIMMER AND THEY WILL TELL YOU THAT SWIMMING IS DEFINITELY THE TOUGHEST SPORT TO TRAIN FOR. SURE, THERE ARE THOSE WHO COMPETE IN VARIOUS OTHER SPORTS WHO HAVE A DIFFERENT OPINION, BUT THE ‘GRIND OF THE BLACK LINE’ IS UP THERE AS ONE OF THE HARDEST TO PREPARE FOR MAJOR COMPETITION.
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Tapering – which refers to the practise of reducing exercise in the days before an important competition – happens just twice a year, so you have to get used to doing a lot of kilometres in the pool to achieve success. Because swimming is one of those sports that we only really see a couple of times a year, there is a lot of unseen hard work done in between the big competitions – both in and out of the pool – that goes unseen by most people. With up to 10 pool sessions, plus cardio, weights, stretching, core stability, physio and massage added on top, it is a sport that takes a lot of sacrifice and dedication. Swimmers must learn to be mentally and physically tough, backing
up in between training sessions and being ready to go each time they put their toes in the water. When Nationals roll around once a year – in March or April – it is the only chance any swimmer has of making the National Team for international competition that year. Whether it be Pan-Pacific or World Championships, Commonwealth or Olympic Games, there is only one meet where you get to show what work you have done for the last six months and finish in the top two in your chosen event to then go on and represent your country. Standing behind the blocks before your event you have to be sure that you have done absolutely everything you could possibly have done, and know that
when you dive in for that event your body is going to let the preparation take over and do what it has been trained to do.
FROM MY EXPERIENCE AS A DISTANCE SWIMMER, I KNEW THAT IF I WANTED TO SWIM FAST I NEEDED TO DO A SPECIFIC AMOUNT OF VOLUME IN TRAINING AS WELL AS THE QUALITY AND PACE WORK FOR EVERYTHING FROM THE 200M FREESTYLE UP TO THE 1500M.
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SWIMMING If I wasn’t hitting the times I needed to on a training set, then that was a wasted session that I would not get back. I found that the more consistent I was each week the quicker my body would build up the endurance and the speed I was training for. This was something I learnt from training with Thorpey. No matter what we had done the session before or the week before he was always able to perform in training, which then transferred in to his racing. So that was something I worked on, too, and was able to improve on as I got older. It takes time to work out exactly what is the best way for each individual to recover and be ready for your next session, but it is so important make sure recovery is done properly.
MEET MARKET
With the Olympic Trials for London 2012 six months away swimmers are in preparation mode. The Trials are a very nerve-wracking meet and it is the one meet you definitely want to be ready for. Depending on the event a swimmer is training for, an athlete could be doing between 4km to 8km each session, six to ten times a week. Some swimmers will chose to stay at home for the majority of the training and possibly travel for a short training camp while others may choose to do an extended training block away from home or even travel for race experience between training blocks. Sprint swimmers like to race a lot more in between major competitions, as they use the racing as training, whereas middle distance or long distance swimmers will race only a 12
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handful of times and concentrate on making sure the hard work is done in the training pool. I preferred to concentrate on training and only raced occasionally while in a big preparation, whereas guys such as Eamon Sullivan and Geoff Huegill will target meets with competitors they know they will have to race in London, and go and challenge them. No matter what goals a swimmer has, whether it is to make it to State, National or International competition, or even to just compete in an ocean event, there is no easy way to train.
UNFORTUNATELY FOR SWIMMERS, THE ONLY WAY TO SWIM FASTER IS TO SWIM! The sessions have to be challenging and you have to make the hard work enjoyable, setting goal times in each and every session and making sure you do everything you possibly can to avoid disappointment when it comes time to compete.
CRAIG STEVENS IS A FORMER OLYMPIAN AND COMMONWEALTH GAMES ATHLETE, SPECIALISING IN THE 400M, 800M AND 1500M FREESTYLE EVENTS. HE IS NOW HEAD COACH OF THE ELITE SQUAD AT SANS SOUCI LEISURE CENTRE.
TH
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PETER HADFIELD WRAPS UP THE WORLD CHAMPIONSHIPS IN DAEGU
L I A H L AL
N O I P M A H HE C
OCTOBER 2011
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ATHLETICS
SALLY PEARSON WAS HAILED THE WORLD CHAMPION FOR THE WOMEN’S 100M HURDLES AT THE WORLD ATHLETICS CHAMPIONSHIPS IN DAEGU, KOREA. ADD TO THIS THE FACT THAT SHE EVEN MANAGED TO OUTSHINE THE MOST FAMOUS ATHLETE IN THE WORLD – USAIN BOLT!
Pearson celebrates after her Gold Medal winning run in the 100m Hurdles.
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Pearson’s performance at these Championships, in conjunction with her dominance in the lead-up and post meets in Europe, will most certainly win her the International Female Athlete of the Year for 2011. This is despite her quest for an unbeaten season ending during the Diamond League final when she fell during the 100m hurdles in Brussels. But her performance in Brussels is just a minor blip on Pearson’s radar. Pearson has been clinical in her preparation, which was masterminded by her life-long coach Sharon Hannan. Pearson’s heat win of 12.53 during the World Athletics Championships was impressive and dominant, but it just kept getting better from there. She looked shocked as she crossed the line to win
her semi-final in a new Australian record of 12.36 and then just a few hours later, in what was a flawless race, Pearson led from start to finish to clock the fourth best time in history of 12.28, which was the fastest time run in 19 years and only seven hundredths of a second behind the world record set 23 years ago by Bulgaria’s Yordanka Donkava. Pearson totally dominated the final, leaving US athletes Danielle Carruthers and Dawn Harper as distant minor medallists, despite both running season’s bests. The silver medallist at the Beijing Olympics looks certain to go one place better in London 2012 and Sally has the potential to dominate women’s hurdling internationally for years to come. It’s not often that a World Championship silver medal is deemed a disappointing performance, but after securing the four best jumps of the year in 2011 Australian long jump favourite Mitchell Watt certainly looked down after not being able to take out the premier position with his leap of 8.33m. Mitchell adds the Silver Medal to the Bronze he won two years ago in Berlin. It was the experience of Dwight Phillips of the USA that spoiled Watt’s party. Phillips won his fourth World Championship long jump with 8.45m and his turnaround this season has been remarkable as he was only able to finish in 10th position at the US Championships earlier this year and gained entry to the Worlds on a wildcard as the result of his defending champion status.
Mitchell Watt
Most courageous performance of the Championships goes to our Aussie walkers. After a disappointing 27th in the 20km walk, Jared Tallent backed up just a week later to compete in the 50km event! His teammate Nathan Deakes, after a four year absence due to a chronic hamstring injury set a cracking pace and it looked as though the former World Champion from 2007 and former world record holder had regained his winning form, but unfortunately the hamstring gave out at 30km while Deakes was leading and he had to withdraw. Sergey Bakulin of Russia took over the pole position after Deakes’ withdrawal and Tallent moved into the silver medal position. After a brave chase to secure victory, Jared faded slightly to take the Bronze medal in 3hrs 34.36. Try running a few kilometres at that pace, never mind walking 50kms!
ATHLETICS Our two defending World Champions Steve Hooker and Dani Samuels couldn’t maintain their World Championship winning form in Daegu. Hooker failed to get off the ground three times in the qualifying round in the Men’s Pole Vault and although qualifying for the final in the Women’s discus Samuels finished in 10th position with 59.14, more than 6 metres down on the distance that won her gold in Berlin two years ago.
start rule means that one early jump and you’re out and much to the disappointment of the large Daegu crowd and the horror of Bolt; he was disqualified for beating the starter’s gun. He received more media coverage as the result of the DQ than he would have if he had won the gold medal! It did open up the way for his Jamaican teammate Yohan Blake to win the 100m final in 9.92.
The Australian performances in the field were generally very strong: Ben Harradine finished fifth in the Men’s Discus with 66.77; after injuring her back in the qualifying round, Kim Mickle finished sixth in the Women’s Javelin with 61.96m in a high class final where the gold medallist Maria Abakumova from Russia and Barbara Spotakava changed the lead on a number of occasions to both throw just below the world record.
Bolt as expected was untroubled to win the 200m. What wasn’t expected was his winning time of 19.40. Not bad for someone who admitted that he wasn’t in the best of shape!
Jarrod Bannister finished seventh in the Men’s Javelin with a season’s best 82.25m, again under duress with a back problem; and young Henry Frayne finished ninth in the Men’s Triple Jump final with 16.78m. Unfortunately for our local representative and Jock Ezine contributor Eloise Wellings, she succumbed to an injury and was unable to compete in the Women’s 10,000m. The sensation of the meet of course was the disqualification of Olympic and World Champion and World Record holder Usain Bolt in the Men’s 100m. The revised false
And the Jamaican men proved their current dominance in Men’s sprinting by taking out the 4 x 100m relay in world record time of 37.04. The team of Nesta Carter, Michael Frater, Yohan Bake and Usain Bolt scraped 6 hundredths from the time they set in winning in Berlin 2 years ago. Kenyans led the way in the long distance events and they finished second on the medal table, winning all the men’s and women’s distance events. The standout in these events was dual world champion Vivian Cheruiyot, who won the 5000m and 10000m double for women.
DESPITE A NUMBER OF INTENSE HIGHLIGHTS, THE AUSTRALIAN TEAM WAS GENERALLY DISAPPOINTING. THE AUSTRALIAN SELECTORS CONTINUE THEIR LUDICROUS POLICY OF PICKING
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RELAY TEAMS DESPITE A LONGTERM HISTORY OF PROMOTING RELAYS RUNNERS NOT WORKING! TWENTY ATHLETES FROM THE 46 MEMBER AUSTRALIAN TEAM WERE SELECTED TO RUN IN RELAYS YET THERE WAS NOT ONE AUSTRALIAN COMPETITOR IN THE INDIVIDUAL MEN’S AND WOMEN’S 100M, 200M & 400M EVENTS. EXCEPT FOR SALLY PEARSON - WHO DIDN’T RUN THE INDIVIDUAL 100M – NOT ONE AUSTRALIAN ATHLETE BETTERED THE QUALIFYING STANDARD AND YET THE SELECTORS STILL PICKED 20 ATHLETES FROM A TEAM OF 46 TO RUN RELAYS!
PETER HADFIELD OAM REPRESENTED AUSTRALIA IN TWO OLYMPIC GAMES AND TWO COMMONWEALTH GAMES, WINNING A COMMONWEALTH GAMES SILVER MEDAL BEHIND OLYMPIC CHAMPION AND WORLD RECORD HOLDER DALEY THOMPSON. AS WELL AS WORKING AS A TV AND RADIO COMMENTATOR AND MOTIVATIONAL SPEAKER, PETER PROVIDES TRAINING PROGRAMS FOR SPORTING TEAMS AND INDIVIDUALS.
HOPEFULLY THE SELECTORS FOR THE LONDON OLYMPICS WILL INSTIGATE A POLICY WHERE ATHLETES HAVE TO QUALIFY FOR THE INDIVIDUAL 100M OR 400M BEFORE THEY SELECT A RELAY TEAM. THAT WAY WE WON’T HAVE AUSTRALIANS REPRESENTING AT THE GAMES WHO REALLY SHOULDN’T BE THERE. OUR SPRINTERS REALLY NEED TO HARDEN UP AND AN ARMCHAIR SELECTION IN A RELAY TEAM TO MALE ATHLETES WHO CAN’T BETTER 10.40 FOR THE 100M TO GAIN AN OLYMPIC BLAZER ISN’T THE WAY WE SHOULD BE FOSTERING SPRINTERS IN THIS COUNTRY.
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Samantha GASH AMATEUR ATHLETE PROFILE: PART II
OCTOBER 2011 21 All images courtesy of Nic Davidson (Maybe Tmrw)
LIFE AS AN ULTRARUNNER IS NEVER BORING. JUST ASK SAMANTHA GASH. THE PLACES THEY SEE, PEOPLE THEY MEET, THE EXPERIENCES THEY ENCOUNTER. IN
OUR
SEPTEMBER
ISSUE,
SAMANTHA EXPLAINED WHY SHE DOES WHAT SHE DOES. THIS MONTH SHE EXPLAINS HER TRAINING PLAN TO HELP HER DO WHAT SHE LOVES.
JA: WHAT’S YOUR FAVOURITE TRAINING SESSION AND WHAT DOES IT INVOLVE? I really enjoy heading out with my boyfriend on the weekends for long trail runs. We get up early in the morning, get our gear together, pack lunch and snacks and drive a few hours out of the city to begin the run. I am a big fan of the trails in the Dandenongs but we also love exploring new trails and having the time to get lost on them.
JA: HOW MANY TRAINING SESSIONS DO YOU DO PER WEEK & THE BREAKDOWN? My training used to be pretty ad hoc. Even when I was completing the RacingThePlanet Four Desert Series I would squeeze training into little pockets of spare time. There was really no structure to my training whatsoever and I couldn’t even tell you how many days a week I would train. In March 2011 I linked up with the dynamic boys from Bodyology Physical Performance Solutions. Ben Griffith now coaches me by putting together varied and challenging program which combine running with altitude and cross training. I train one or two sessions a day except Monday and Ben has definitely encouraged me to think more strategically about training, nutrition and certainly the race itself.
JA: HOW DO YOU FIT ALL THAT IN WITH YOUR STUDY/PROFESSIONAL LIFE– PLEASE EXPLAIN? Trying to train for an ultra event whilst completing my law degree, working as a research clerk at Baker and McKenzie and
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FAILURE
IS NOT A CRIME, LACK OF
EFFORT IS...
Samantha/s supporters are with her every step of the way.
attempting to have a semi balanced social life is definitely difficult. Leading up to La Ultra my daily routine was: wake up, train, eat, go to university, train, eat, go to bed. My mind was very much consumed on grappling the abstract concept of 222kms in altitude. But I do strive to find a balance, too, which means I am uber-organised. Training can sometimes seem selfish and isolating, but I am lucky that I am able to train with some of my closest friends. At the end of the day I am not a professional athlete and life does sometimes get in the way of an ideal training program – and that is OK.
JA: WHAT ARE YOUR SECRETS TO STICKING TO A TRAINING PROGRAM? It’s simple: you get out of something what you put into it. In addition to that, my mental determination and ability to stay positive plays a significant role for me as an ultra runner. The completion of an ultra event often seems like a lofty goal but it has been crucial for me in training to truly believe that I have the ability to complete it. Without that belief it is easy to pull out of a training session or give up when the pain of a tough and sometimes boring run sets in. My new goal is to work hard enough to bring my physical capabilities to be more in line with my mental focus. OCTOBER 2011
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SAMANTHA GASH
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“MY MENTAL DETERMINATION AND ABILITY TO STAY POSITIVE PLAYS A SIGNIFICANT ROLE FOR ME AS AN ULTRA RUNNER... IT HAS BEEN CRUCIAL FOR ME IN TRAINING TO TRULY BELIEVE THAT I HAVE THE ABILITY.”
Samantha is greeted by good friend and supporter, Sarah Holloway (right), at the end of the gruelling La Ultra- The High ultra marathon.
JA: YOUR MOST DREADED TRAINING SESSION AND WHY?
It definitely used to be interval training. High intensive/explosive training is certainly not my strong point. That being said with consistent training I am slowly improving and learning to appreciate the feeling of lactic acid build up and push beyond it.
JA: WHO IS YOUR BIGGEST INSPIRATION IN THE SPORTING WORLD ?
In terms of dynamo ultra runners that have wowed and motivated me by their gutsy performances I would have to list speedy stars like Kilian Jornet, Ryan Sandes, Eric LaHaie and Mimi Anderson (who recently did a double crossing of Badwater at the age of 49). But the people who are most inspiring and keep me running every day are my family 26
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and friends. I recently had four amazing friends who came with me to India to crew me for La Ultra – Ryan Bennett, Jim Serpless, Nic Davidson and Sarah Holloway. It was a huge undertaking and I sometimes doubt my ability to have completed that challenge if they were not with me every step of the way. There were times when I couldn’t eat, was freezing cold and they wrapped me in a blanket and spoon-fed me. It is that level of support and friendship that have pushed me through the most testing moments in an ultra and propel me to train harder and smarter.
JA: YOUR FAVOURITE MOTIVATIONAL SAYING?
Here is a classic from La Ultra that is placed on a road sign on the way up to the first peak (Khardung la) – “Failure is not a crime lack of effort is.”
Believe. Ultra-Marathon Champion. ASCEND Believer. It takes more than just dedication to become a champion. There’s also the belief in your ability to succeed and the knowledge that you’ve given your body every opportunity to withstand the rigors of training, time and time again. Despite injuring her knee less than halfway across China’s Gobi Desert early in 2010, Samantha went on to become the first female and the youngest person ever to complete RacingthePlanets ‘4deserts’ series Grand Slam; racing 250kms in the driest, hottest, windiest and coldest deserts around the world. And now at just 26, has become the sixth person ever and only the third female to complete ‘La Ultra, The High’, a 222km race in the Himalayan Mountains! ASCEND believes in Samantha’s ability to compete at the highest level, which is why we’re proud to be her official sports protein partner. So, like Samantha, ensure your highest level of endurance, strength and power possible come race day. Become an ASCEND Believer. To learn more about this great Australian product or to find your nearest ASCEND Preferred Stockist, visit www.ascendsport.com.au
ASC0135/Pioneer10
ASCEND. Train harder. More often.
ASCEND Believer, Samantha Gash Ultra-Marathon Champion
EASY MONEY BABY DAN ATKINS
WHEN AMERICAN MICHAEL PHELPS WON THE 200M FREESTYLE AT THE OLYMPICS IN 2008 HE WAS ASKED WHAT HE CHANGED FROM 2004 TO 2008. HE SAID HIS COACH KNEW NO ONE ELSE WAS WORKING ON STREAMLINES IN AND OUT OF THE TURNS. EVERYONE WAS WORKING ON THEIR THREE-LAP SPEED, WHICH IS THE HARDEST PART TO WORK ON IN A 200M. SO HE WORKED ON A SKILL. IN FACT, PHELPS WORKED SO HARD THAT HE IS NOW CAPABLE OF STREAMLINING ABOUT 12.5M EVERY LAP OF THE FOUR-LAP DASH. THIS MADE EVERY COACH THINK ABOUT THEIR TRAINING METHODS AND THE WAY TO GET AN ADVANTAGE.
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I BELIEVE TRIATHLETES HAVE TO FINE TUNE 6 GEARS LIKE IN A FORMULA ONE CAR, AND AS MOST ATHLETES CAN FINETUNE THE FIRST THREE, I FIND IT IS THE OTHER THREE GEARS THAT TAKE A LITTLE EXTRA COMMITMENT. As it is now getting closer to the triathlon season, you should be thinking about taking things a little out of the comfort zone in readiness to achieve your race potential. Below are some areas in triathlon you might not have challenged yourself with. I can guarantee this is the easiest way to improve and is a lot easier than five-hour bike rides.
THE SWIM LEG A lot of coaches or athletes I talk to or watch hate putting in kick sets in the pool because “it hurts their legs”. Well guess what! Of course it is going to hurt! That is what makes us stronger! The reasoning for me is: 1. THE START If you don’t kick your butt off the line you are going to be left at the start gate. If you don’t get a good start in the first 100m of any swim – whether it be a sprint race or even an Ironman 30
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Dan Atkins (right) looks on as Stephanie Rice’s Swim Coach, Michael Bohl, explains the technicalities of swimming. OCTOBER 2011
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event – you will lose contact with the group very quickly. But it must be trained … don’t just expect it to work on race day. The lactate levels you produce won’t change due to the intensity of the kick; it is how well you clear the lactate from kicking hard that makes the difference. 2. TURNING BUOYS Turning buoys in the swim leg tend to be the area that most athletes relax. Hit them hard and come out with even more intensity. Again it must be trained and the body will only cope with the intensity if it has been practiced in training. 3. THE FINISH Bring in your kick in the last 100m to get the blood flow in your legs, as you need to rely on them for the rest of the day! Then attack the transition.
Practice your transition. Every second counts.
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THE BIKE LEG
1. THE FIRST 5KM Get your speed up and then put your feet in your shoes. Do one at a time and then get your speed up again before you put on your other shoe. 2. HILL CLIMBING Any hill – no matter how small or large it is. Don’t relax after all your hard work getting to the top; if you attack the downhill you will increase your lead, distance on other competitors going downhill rather than climbing. 3. CORNERING For most triathletes, the worst part of an event relates to bike skills! Lean the bike, not your body into the corner and practice this all the time in training. Accelerate out hard to get back up to speed. 4. THE LAST 5KM Hydrate, stretch and hit the last 5km with a bit more speed. Keep your cadence up in readiness for the run.
THE RUN LEG
1. DON’T GO OUT HARD What is the pace you have been working on in training? Don’t go out 10secs a km faster than this; it will bite you in the backside big time down the track when there is no one but you and the road.
2. KEEP PACE Every course has turn-arounds, don’t let up going around turns, try to go in hard and out faster. We all use turns to relax, but again you will put in heaps of time if you shift to that 6th gear out of the turn.
3. FINISH: WORK ON YOUR BACK END-SPEED! REMEMBER YOUR REWARD FOR THE HARD TRAINING IS THE RACE FINISH; LEAVE NOTHING IN THE TANK.
Rachael Peridis smashes home the final run leg of the Hamilton Island Triathlon. OCTOBER 2011
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Lean the bike, not your body, into the corner and practice all the time in training.
In conclusion, this final piece in preparation to race is probably the most intensified training because it is about shifting gears, and to knuckle down and focus on having a good variable speed in you back pocket will allow you to race at a higher level. When everyone is comfortable in 3rd gear, attack them and lock it into 5th gear: I promise you if you hold it for 30 sec`s, they will be gone.
DAN ATKINS
IS A TRIATHLON
SPORTS COACH AT THE AUSTRALIAN INSTITUTE OF SPORT . HE ALSO HEADS ONE OF THE MOST SUCCESSFUL TRIATHLON TRAINING CLUBS IN QUEENSLAND. YOU CAN ACCESS DAN’S COACHING SERVICES AT WWW.DANATKINSTRAINING.COM.AU
AS MICHAEL PHELPS SAID IN HIS PRESS RELEASE IT WAS:
“EASY MONEY BABY!” 34
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FUJIFILM HAMILTON ISLAND TRIATHLON AND WHITEHAVEN BEACH OCEAN SWIM, 18-20 NOVEMBER 2011 Held in some of the Whitsunday’s most iconic locations, this unique triathlon event includes a 750m swim in picturesque Catseye Bay, a 20km cycle incorporating a unique airport runway section and a 5km run through Hamilton Island’s Marina Village to a beachside finish. Testing the fitness of professionals and novices alike, the weekend concludes with a cruise to world-renowned Whitehaven Beach for the challenging Whitehaven Beach Ocean Swim. For more information please visit www.hamiltonisland.com.au/triathlon
Photography: Delly Carr
Ricky Ponting’s
JOCK CAMPBELL
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RICKY PONTING BECAME THE FIRST CRICKETER TO PLAY IN 100 TEST WINS AFTER AUSTRALIA DEFEATED SRI LANKA BY 125 RUNS IN THE FIRST TEST IN GALLE LAST MONTH. A GREAT ACHIEVEMENT AND SHOWS JUST HOW SUCCESSFUL AUSTRALIA HAS BEEN OVER THE PAST 15 YEARS - WELL DONE PUNTA. BUT HOW DOES AN ATHLETE STAY AT THE TOP FOR SO LONG? HOW DO THEY COMPETE IN SUCH HARSH, HOT AND HUMID CONDITIONS WHEN YOUR PRE SEASON TRAINING INS DONE IN AUSTRALIA’S WINTER WHERE THE TEMP ON AVERAGE IS 20 DEGREES COOLER WITH HALF THE HUMIDITY? SIMPLE: ENTER THE WORLD OF HEAT TRAINING, DONE “OLD SCHOOL.”
What the public sees in sport are the lights, colours and excitement of performances at the actual events. What they don’t see is the hard slog of the preparation, away from the cameras and crowds of the preparation, and is what all great athletes slog away with. One country and series that demands great preparation is the hot, humid and polluted conditions of Sri Lanka. Australia before last month had only ever won a single Test series in Sri Lanka, which was in 2004 when we toured there last and we prepared very well for the heat on that occasion. So for an ageing cricketer who has great motivation still at the ripe old age of 36, Ricky who knew what he had to do and thrived on getting prepared for the heat! He doesn’t ask for concessions at this age, he does more than ever!
How is this achieved and how do we prepared for this? INITIAL CHALLENGES
One difficult aspect of heat training is the disruption to your normal training routine it can cause if not done wisely. Heat training causes increased fatigue levels, time constraints with having to travel to use heat chambers at universities and the associated problems of not being able to
train specifically for cricket whilst in the heat chambers.
What’s the Solution? ADAPT, IMPROVISE AND OVERCOME!
It’s not rocket science! The same reason’s why the Kenyans run well at altitude (because they’re born and live there and are most used to those conditions) are the same reasons why Sri Lankans perform well in the heat. The solution is to start getting ready early. Science and research shows us it takes a good 10-12 conditioning sessions of gradually increasing intensity and duration for most individuals to acclimatize to hot and humid conditions. To try and do this once arriving in a Sri Lanka whilst overcoming jetlag is leaving it too late and not a smart option. That’s why Punta did it early in the cold and dark winter of a Sydney pre season.
OK then. How? The way Ricky did it and a very good option is the use of heat suits during normal training with the heater turned up full boar in our very own Jock Athletic training facility, otherwise known as “our gym”. It’s not glamorous and annoys the other young athletes in the gym (boo hoo!) but that’s how we roll. We got Ricky to gradually introduce the heat suits over a 3 week period leading up to the tour so that when he arrived in Sri Lanka it was all about game preparation.
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CONSIDERATIONS
To limit disruption to Ricky’s specific cricket preparation (i.e., not alter any planned sessions) he started with 20mins at the end of his session with the heater up and wearing the heat suit, which consisted of his normal training gear, plus beanie (usually mine), waterproof golf jacket and tracksuit pants. This works really well for not only the heat conditioning for the sub continent, but also simulates the high humidity (over 90% often) of Sri Lanka. The heat suits trap the sweat and doesn’t allow any evaporation of the sweat (one of the bodies cooling mechanisms), which also occurs during physical activity in high humidity conditions.
“RICKY PONTING IS ON OUR ALL TIME GREATS, YOU ONLY GET A GREA PLAYER WHEN LOADS O TALENT IS COMBINED W EXCEPTIONAL AND CON PREPARATION. THAT’S EVERYTHING HE ACHIEV DESERVES. IT ALSO HEL HE’S A TOUGH LITTLE S SO, MENTALLY AS STRO I’VE SEEN! .”
We gradually increased the length of the heat conditioning sessions during the acclimatization process every second day until Ricky was completing full 2hr heat sessions at high intensity during his 11th and 12th sessions. Scientists will say that isn’t the exact temperature or humidity of the sub continent, but no two days are the same, even in the one city in Sri Lanka. Even within the same day, conditions drastically change, so over time I have found this the most economical, practical method to use and have had great success with it as well. Judging by Punta’s early form, where he scored a match winning 90 in game 2 of the ODI’s and a solid 40 in game 1, and to see him run around the field with the energy of a 20 year old, it seems to have worked well. Punta punching out a session in his heat suit, with the gym heaters up full boar. 40
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NE OF , AND AT OF WITH NSISTENT RICKY. VES, HE LPS THAT SO AND ONG AS
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This is the same method I used on him and the rest of the Australian team before a tour of Sharjah (UAE) where we outplayed and coped with the heat far better than the Pakistan Team in 2002 where the heat hit 51 degrees (see the temperature gauge for proof!) Ricky Ponting is one of our all time greats, and you only get a great player when loads of talent is combined with exceptional and consistent preparation. That’s Ricky. Everything he achieves, he deserves. It also helps that he’s a tough little so and so, mentally as strong as I’ve seen!
The temperature in Sharjah actually reached 52 degree Cel.
KEY POINTS AND WHAT YOU CAN DO TO PREPARE FOR THE HEAT:
• GRADUALLY INCREASE HEAT AND HUMIDITY TOLERANCE SESSIONS AT THE END OF EACH NORMAL TRAINING SESSION (START WITH 20MINS)
• DO A SESSION EVERY SECOND DAY TO ALLOW FULL RECOVERY FROM EACH HEAT SESSION – ADD ON 5-7 MINUTES EACH SESSION
• COMPLETING 10-12 SESSIONS WITHIN THREE WEEK PERIOD WILL IMPROVE YOUR HEAT TOLERANCE GREATLY
• EVEN A CHANGE OF 5-10DEGREES IN TEMPERATURE CAN HAVE A HUGE NEGATIVE IMPACT ON PERFORMANCE; SO GET PREPARED EVEN FOR THE FIRST HOT DAY OF SUMMER.
• TRY AND HAVE AS LITTLE DISRUPTION TO YOUR NORMAL TRAINING AS POSSIBLE
• MAKE NO EXCUSES – FIND A WAY! YOU WONT ALWAYS BE ABLE TO USE THE MOST EXPENSIVE AND PERFECT EQUIPMENT, BUT YOU WILL BE ABLE TO GET IT DONE.
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Ricky (right) and Tim Paine are put through their paces during a pre-game warm up.
JOCK CAMPBELL WAS THE PHYSICAL PERFORMANCE MANAGER FOR THE AUSTRALIAN CRICKET TEAM FROM 2000-2005. DURING THIS PERIOD, THE TEAM WAS WORLD CHAMPIONS IN BOTH TEST MATCH (NO. 1 IN TEST RANKINGS) AND ONE DAY CRICKET (WORLD CUP WINNERS 2003 AND NO.1 IN WORLD RANKINGS. IT WAS THE MOST SUCCESSFUL PERIOD IN THE TEAM’S HISTORY. THIS CULMINATED IN THE TEAM BEING VOTED NO.1 TEAM IN THE WORLD (IN ANY SPORT) AT THE PRESTIGIOUS LOREUS AWARDS IN 2003. JOCK IS NOW THE HIGH PERFORMANCE DIRECTOR AT JOCK ATHLETIC AND THE SAME FOR CHANNEL 9’S CRICKET COVERAGE. YOU CAN FOLLOW JOCK ON TWITTER, @JOCKATHLETIC OCTOBER 2011
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FIT FACTS CHOKE
TO OR NOT TO
CHOKE: WHAT CAUSES ATHLETES (AND THE REST OF US) TO
FAIL UNDER PRESSURE?
CASSANDRA GOVAN PH.D. & DAVID NEAL PH.D.
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NOBODY COULD HAVE WATCHED USAIN BOLT’S WORLD CHAMPIONSHIP SPRINTS IN AUGUST WITHOUT A NEWFOUND APPRECIATION FOR THE RAZOR THIN LINE ON WHICH PEAK ATHLETES MUST CONSTANTLY DANCE. Bolt’s strong victories in the 200m and 4x100m relay show he clearly deserved his mantle as favourite for the 100m. What agony, then, to be disqualified from the 100 meters after a single false start…a death knell under the controversial “zerotolerance” false start rule enacted last year. Reflecting on the false start and his disqualification at a news conference after the race, Bolt said “I was a little bit off. I wasn’t really myself. Anxiety got the better of me. I really wanted to go. I really felt like I wanted to run.” His comments perfectly capture one of the great ironies of being human – why is it so often ,exactly when we need to do our best, that we flub, choke, and trip over our own toes? Common wisdom tells us that motivation can cause anxiety, and anxiety, in turn, causes poor performance. OCTOBER 2011
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But psychological research actually tells a more nuanced story. In light of Bolt’s experience, and with the pressure cooker AFL and NRL Grand Finals just around the corner, we thought we’d take a deeper look at the science of “choking under pressure.” Why does motivation sometimes get the better of us…and what can we do to avoid it? According to the latest studies, there are probably two main causes of choking under pressure. They can be roughly summed up as “over-thinking” and “underthinking.” ` The trick, of course, is working out when a situation calls for more thought and when it calls for less. And that’s where the research is useful. The basic principle is that skill-based behaviors, like basically all athletic activities, are so automatic and unconscious that more thinking is basically always an enemy to peak performance. When we’re highly motivated, we like to think…and that thinking forces us to disengage our athletic autopilot in the false belief that we can decide our way to better performance. This is what tripped up Bolt, and probably accounts for 90% of the missed putts, wild serves, and errant kicks on goal that occur when the stakes are really high.
So that’s over-thinking. What about its evil opposite, under-thinking? Scientists say that under-thinking gets the better of us when a task is not skill-based, but instead demands sustained attention or creative thought. This includes things like giving a great impromptu speech, taking a tough exam, or solving a complex new problem at work. In this situation, high motivation can prompt us to use up our limited mental resources on things that don’t really contribute to our success (like, “do I have spinach in my teeth? Am I still going to get my annual bonus if I can’t solve this problem” etc?). This leaves less bandwidth in our brain to complete the task at hand. So does the science tell us what we can actually do about this and so avoid
choking under pressure? Fortunately, yes. The first step is to work out whether the task you’re doing is a well learned skill for you. If it is, then your enemy is over-thinking and your strategy should be to focus on the end objective (e.g., having a beer at the 19th hole) rather than the thousands of little actions required to get you there. Leave these for your athletic autopilot to take care of. Conversely, if you need to give a big speech or solve a complex technical problem, then your enemy is under-thinking and the nittygritty of performance is exactly what you should be focused on. Get drawn into the trenches of the task and you’ll be your best.
So, as the Grand Finals roll around and some people are tempted to bemoan our “mindless” obsession with the game, wear that description with pride. Because sometimes, mindlessness is exactly what is required to be your very best.
EMPIRICA RESEARCH IS A SOCIAL AND CONSUMER RESEARCH FIRM BASED IN MELBOURNE AND MIAMI. For more about Empirica, email Cassie Govan or David Neal or find us on Facebook and Twitter (@empirica_update) or visit www.empiricaresearch.com.au
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WOMEN oing for Gold SIOBHAN MCCARTHY OCTOBER 2011
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THE GRUELLING 2011 COOLANGATTA GOLD HAS SEEN A RECORD NUMBER OF 530 COMPETITORS STORM TO THE SHORES OF THE GOLD COAST TO TAKE ON SURF LIFE SAVING’S ICONIC RACE.
“It is the hardest race to enter on the surf calendar; not many people can say they have completed the Coolangatta Gold, so I was excited to come back and have another crack,” Lawler says.
THE COOLANGATTA GOLD SEES COMPETITORS SKI PADDLE, SWIM, BOARD PADDLE AND RUN THEIR WAY ALONG THE GOLD COAST LINE, STARTING AND FINISHING AT KURRAWA BEACH.
Lawler first took on ‘The Gold’ as a 16-yearold and has learnt quickly how to be mentally tough after having to endure endless training sessions through a Sydney winter. These days Lawler juggles the demanding training for this event with fulltime work.
LEADING THE CHARGE WAS THE WOMEN, WITH A RECORD NUMBER OF 50 OPEN COMPETITORS TACKLING THE SHORTER 30.5KM IRONMAN EVENT.
“There were times when I just wanted to give up because it all seemed too hard. On my days off work it was freezing cold and raining and I had to really make myself go paddling.”
IN RECENT YEARS, THERE HAS BEEN A HUGE SURGE OF WOMEN TAKING PART IN SPORT AND SURF LIFE SAVING’S HOLY GRAIL EVENT IS NO EXCEPTION. WITH SO MANY COMPETITORS NOW TAKING TO THIS EVENT, WHAT IS IT ABOUT ‘THE GOLD’ THAT IS SEEING SO MANY COMPETITORS PUSH THEIR BODY, AND THEIR MINDS TO SUCH LIMITS?
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For 21-year-old Tatum Lawler, this was the third time she took on the event, and each year she is filled with the same excitement.
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But when the hard yards training are long gone, and competitors hit the shore for the final time, the long way home makes it all worthwhile. “The most thrilling part for me is the run home. As soon as I start running and see the Q1 Building in front of me I know I’m nearly there,” she says. For former Ironman triathlete, Melinda Cockshutt, this year’s Coolangatta Gold in the Masters was her first crack. “I don’t have much ‘fast-twitch’ fibers in my body these days so the distance of the Gold was attractive. I thought ‘one day’ … and then my friend said, ‘Why not now?’ and I said, ‘Yes, why not’?
2011 Coolangatta Gold Winner, Courtney Hancock.
Image: John Veage, Harvpix
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At 37, Cockshutt has had a distinguished sporting career as a triathlete, and in 2008 – in a year where she had qualified for the Ironman World Championship in Hawaii, her then 4-year-old daughter was diagnosed with cancer. “My year went from an amazing high to an incredible low. My family came out of it stronger and better for it and thus I live life to the fullest – like taking on The Gold.” With Cockshutt’s zest for life, and the support she receives from her family , 2011 saw her take on many challenges to get to the start line of The Gold: “My first time on the ski was in March this year. I fell off at least a dozen times. But everyone from my Club and others in the area had been so supportive and taught me heaps and were very patient.”
“THE CHALLENGE AND PREPARATION FOR THIS RACE HAS TAKEN ME COMPLETELY OUT OF MY COMFORT ZONE. STARTING SOMETHING NEW IN YOUR LATE 30S IS A CHALLENGE – FOR THE MIND PROBABLY MORE THAN THE BODY – SO I’M JUST HAPPY THAT I TOOK THAT STEP OFF THE CLIFF AND I WILL SEE WHERE IT TAKES ME.”
Going in to this year’s event, Cockshutt had no expectations of the race but to finish. “I had no idea what I could – and could not
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Image: John Veage, Harvpix
SIOBHAN MCCARTHY
do – and the goal was to finish. When I crossed that finish line in the Gold I was the proudest person in the whole world,” she says. For both of these women, The Coolangatta Gold has seen them juggle the demands of everyday life plus remain dedicated to the training needed to complete this race through what has been an unforgiving winter.
IS A COUNTRY KID TURNED TRI GEEK AND IS CURRENTLY TRAINING WITH A TRIATHLON SQUAD AND LIVING THE GOOD LIFE ON THE GOLD COAST. TO PASS THE TIME, SHE IS COMPLETING A MASTERS OF JOURNALISM AND WRITES A BLOG ABOUT HER EXPERIENCES. OVER THE COMING MONTHS, SIOBHAN WILL BRING US THE GOOD WORD ON WOMEN IN SPORT. YOU CAN FOLLOW SIOBHAN ON TWITTER (@SIOBHANANN).
Despite this, both Cockshutt and Lawler have given the same advice to anyone thinking of having a crack at The Gold: “Go for it! People are capable of achieving a lot more than they think they can,” she says.
THE GOLD WAS FIRST HELD IN 1984, 1985, 1991, AND 1992. THE EVENT WAS REBORN IN 2005 AND IT CONTINUES TO DRAW ATHLETES FROM AROUND THE COUNTRY. THE RACE NOW INCORPORATES NUMEROUS CATEGORIES AND IS CONSIDERED ONE OF AUSTRALIA’S ICONIC MULTI-DISCIPLINED EVENTS. OCTOBER 2011
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PLANNING FOR RUGBY LEAGUE
PAUL WATSON OCTOBER 2011
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RUGBY LEAGUE
THIS IS THE FIRST PART OF A SERIES OF ARTICLES OUTLINING THE YEARLY TRAINING REQUIREMENTS FOR RUGBY LEAGUE PLAYERS. PERIODISATION IS SIMPLY THE BREAKDOWN OF THE TRAINING AND COMPETITION YEAR INTO BLOCKS OF TRAINING ADAPTATIONS LEADING TO THE PEAKING OF PERFORMANCE DURING THE FINAL SERIES. RUGBY LEAGUE TEAMS MUST CONTINUALLY HEAD TOWARD IMPROVEMENTS IN ALL AREAS OF PROFESSIONALISM IN THE COACHING AND STRENGTH AND CONDITIONING AREAS. BY USING SCIENTIFICALLY SOUND ATHLETIC PREPARATION, TEAMS ARE LOOKING TO STAY AHEAD OF THEIR OPPOSITION AND IMPROVE EACH INDIVIDUAL ATHLETE AS WELL AS AVOID INJURIES. THE PLAYERS TRAIN YEARROUND WITH OCTOBER BEING THE TRANSITION OR OFFLOAD MONTH. IF THEY FINISH THEIR SEASON EARLY DUE TO MISSING OUT ON THE FINAL SERIES MANY WILL STILL WILL TRAIN FOR THE MONTH OF SEPTEMBER UP UNTIL THE GRAND FINAL. THIS MEANS THEY START THEIR PREPARATION 4-5 WEEKS LATER FOR THE NEXT SEASON. THE REST OF THE YEAR’S PERIODISED PLAN FOLLOWS TRADITIONAL TRAINING SEQUENCES WITH THE EMPHASIS STILL ON INDIVIDUAL PROGRAMS.
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MACRO CYCLE #1 TRANSITION CYCLE
This is the transition cycle where the players get the full month of October off for active recovery. For some it comes earlier and for others who make the grand final and representative teams it arrives later. This period is important, psychologically, to break from the intensity of the game of rugby league. Most players train in this period to actively recover and not de-train too much. De-training can lead to injuries upon resuming training loads. It is also a time many injured players will have their much-needed operations to fix injuries that they have carried in the season. In summary, this period does have many considerations and is often affected by extrinsic factors.
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MACRO CYCLE #2 GENERAL PREPARATION
This period from November through to the Christmas offload period is where larger volumes of work are done. Aerobic base and strength endurance is built during this period. Consisting of three/four field sessions weekly, with conditioning, skill building and the playing of designer games making up the bulk of the field sessions. This starts to lay the platform the season will be built on. Track sessions consisting of discontinuous interval running can be performed twice weekly. These intervals vary in length but are mostly in the 200m and less range consisting of intervals with little rest. This
allows leg speed to be maintained while emphasising the aerobic energy system. Speed endurance is also starting to build with these sessions. One session per week should be spent on hills running building strength endurance in the running muscles as well as aerobic conditioning. The hill’s allow intensive running that does not break players down physically or reduce muscle mass. Hills give no hard pounding but very hard work. Agility and skill work are also covered throughout the sessions to build specific qualities. In the weight room we concentrate on strength endurance or bodybuilding to complement the running training and to build size. Split routines are used with a four-day split of legs, shoulders and biceps/ chest, back and triceps. This also builds the base needed for the strength/power work. Again, each program is individualised: if an athlete with good training history needs more power or strength they will start on that program. This cycle finishes with a 12 to 14-day offload period and Christmas break. The players are pushed by high intensity workouts in this first cycle so the break allows their bodies to repair and recover.
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MACRO CYCLE #3 SPECIFIC PREPARATION
Specific preparation generally starts at this four-week stage after the Christmas break. This period varies with individual clubs: in the English super league, clubs are often playing two weeks into the New OCTOBER 2011
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Year. For teams in Australia, this specific prep can be performed for 3 to 4 weeks. This can consist of two speed sessions where recovery is increased in the discontinuous intervals and quality is lifted. Specific bouts of shuttles and drills are also introduced. The hill sessions continue for the first 4 weeks but are shorter and more intense. Aerobic base is maintained with the skills and games as well as specific ball work. The weights continue at 4 sessions per week and maximal strength is worked using repetitions of five lifts. Emphasis is placed on the Olympic lifts – lifting as heavy as the five reps will allow.
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MACRO CYCLE #4 PRE-COMPETITION
The pre-season competition starts at the beginning of this cycle and a game is played each weekend. This is when maintenance begins and the base building phase ends (6-12 weeks). While gains still can be made during this cycle, they can be interrupted through the games that are played. The sprint sessions go back to once per week and are really becoming a sharpening phase. Quality goes up and rest increases. Aerobic base is maintained through team training ball work sessions. The weight sessions change into the in-season routine of 2-3 times per week. This cycle is used as a conversions phase and the repetitions are dropped to threes to convert the strength gains to explosive power. Ball work increases to three per week with Mondays used as a recovery day and review.
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MACRO CYCLE #5 THE COMPETITIVE PHASE
The competitive phase is similar to the pre-competition phase and basically maintenance is trained for the 22 competition rounds. Rugby league is highly intense and recovery and preparation for the games takes up most of the training week. One sprint session and 1-2 weight sessions are practiced. The sprint sessions tie in with the weights being lifted either maximal strength or power with corresponding sprint sessions of sharpening or speed endurance. This varies according to the draw and performance of the team. During the byes, a mini conditioning cycle or crank-up is performed for the week leading into the byes. This is to rebuild base fitness parameters that have deteriorated during the preceding weeks of competition. Here the team goes back to preseason training consisting of two sprint/ endurance sessions and four-day split strength endurance resistance training. Building up to the final series, an increase in workload is performed to rebuild any lost physical fitness parameters. This can include harder running, boxing and gamespecific drills. Every 4-6 weeks throughout this period we will also perform offload weeks, which will allow adaptation to occur and help with injury prevention.
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MACRO CYCLE #6 COMPETITIVE PEAKING PHASE
The hard work has been done and its offload time to start to peak for the final series. Weights are just 2 days per week with a sprinters’ program installed of 3 exercises with 5 reps. Extras are left for the players to determine. The sprint training is just sharpening and the ball work volume cut back. It’s about freshening up and playing your best football.
PAUL WATSON HAS BEEN AN NRL STRENGTH AND CONDITIONING COACH FOR 13 YEARS, AS A MEMBER OF JOHNNY LANG’S STAFF AT THE CRONULLA SHARKS AND PENRITH PANTHERS. HE IS NOW THE STRENGTH AND CONDITIONING COACH FOR THE HUDDERSFIELD GIANTS IN THE UK, WORKING ALONGSIDE COACH NATHAN BROWN. YOU CAN FOLLOW PAUL ON TWITTER, @ORCASTAR
FUELLING UP FOR
FOOTY FINALS
REBECCA GAWTHORNE IT’S FOOTY FINALS TIME! AT THIS TIME OF YEAR, TEAMS ENTER THE STADIUM WITH A SEASON’S WORK ALL ON THE LINE, SO PERFORMING AT THEIR PEAK IS MORE CRUCIAL THAN EVER. THE PHYSIOLOGICAL DEMAND ON THE BODY DURING A GAME OF FOOTBALL IS IMMENSE. WITH SHORT BURSTS OF SPRINTING, ANAEROBIC ACTIVITIES AND PHYSICAL CONTACT, FOOTY PLAYERS NEED TO BE STRONG, FIT, FAST AND AGILE. AT AN ELITE LEVEL, AFL MIDFIELDERS CAN RUN BETWEEN 12-25KMS AND NRL FORWARDS CAN BE INVOLVED IN 30-40 TACKLES!
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Regardless of your footy code, level or position, the food you eat before and after a game is incredibly important. Perfect pregame nutrition will give you the upper edge on the opposing team. It will provide you with energy to run, kick, jump, pass, tackle and make those decision-winning plays! Just like training, sleep, physio and massage, eating correctly is vital for footy players and grand-final winning performances.
BEFORE THE BIG GAME In terms of pre-game nutrition, footy players need to load up on carbs and drink plenty of fluids. The pre-game meal should be eaten 3-4 hours prior to the game. There are a few basic guidelines for pre-game meals.
: They need to be ydrates - High in carboh fibre - Low in fat and choice - Include a fluid with the meal u enjoy - Choose foods yo able with. & are comfort
Carbs will ensure you have enough energy to play at 100 per cent for the entire game. A good example is AFL mid-fielders. At an elite level, these footballers have to run up to 25km during a game, which drastically depletes their energy stores. A good carbbased meal before the game helps load up their energy stores and sustain them until the dying seconds of final play. Foods low in fat and fibre can help prevent stomach upsets prior to the game. Ensuring energy is coming from carbs instead of fat is also important, as fats don’t provide the body with the appropriate fuel for optimal game performance. It is important your pre-game meal is well balanced and something you like! Most footy players have a favourite pregame meal that they will have regularly before heading out onto the field. Pasta with low-fat tomato sauce and 400ml of fruit juice is a great option. Other options include: fat milk - Cereal and low ns with jam/ - Toast or muffi butter honey/peanut on toast - Baked beans wraps - Sandwiches or & tinned fruit - Creamed rice s & low-fat - Rice or noodle stir-fry
- Fruit smoothie - Liquid sports supplement, such as Susta gen Sport
Your pre-game meal should be followed up with a high-carbohydrate, low-fat snack about two hours before the game. This will help top up your energy stores. A jam sandwich, piece of fruit, muesli bar, lowfat yoghurt tub or mini box of sultanas are good choices. Hydration is just as important as eating well before a game. Check out Ezine Issue 5 for more fluid and hydration tips.
DURING THE GAME Staying well hydrated during the game is crucial. It will regulate your heart rate and body temperature, prevent fatigue and improve decision-making skills so you can make those game-winning passes and kicks. Try to drink a mouthful of water each and every chance you get! And don’t spit it out! Make use of trainers running on the field with water bottles, inter-changes and breaks. Most players will benefit from drinking sports drink as well as water during the break as they provide a carbohydrate boost and fluid during the game. The extra carbohydrates are used as a source of fuel, as glycogen levels can run low during the course of the game.
AFTER THE GAME Refuelling after a footy game should rehydrate, replace fuel stores and aid muscle repair. As footy players have to arrive early before the game and food will often sit around, your post-game snacks need to be planned and selected carefully so they meet nutritional requirements but OCTOBER 2011
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NUTRITION
FOOTY PLAYERS ALSO LOSE A LOT OF SALT THROUGH SWEAT, AND SO FOODS WITH A BIT OF SALT CAN BE QUITE A GOOD CHOICE. IF YOU HEAD OUT FOR A TAKEAWAY WITH MATES AFTER THE GAME, MAKE SURE YOU CHOOSE THE HEALTHY OPTIONS WITH SOME CARBS AND LEAN MEAT. FOR EXAMPLE, A THIN CRUST PIZZA WITH CHICKEN BREAST, VEGIES AND CHEESE COULD BE A TASTY, YET HEALTHY POST-GAME RECOVERY MEAL.
also so that they won’t go off. A snack such as a chicken and salad roll (white bread) is a perfect option. However, if you don’t have somewhere cool to store it, a protein shake made on milk can be handy. Both these snack options are carb-rich and contain a lean protein source. This allows your to body replenish muscle glycogen stores while aiding muscle repair and growth. This will be essential if you have a grand final in the weeks to come. Aim to consume your recovery snack within 30 minutes of finishing the game.
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If you plan on going out for a drink after the game, have a snack before you start to celebrate! A snack will help your muscles repair. But remember: go easy on the alcohol, especially if you have games in the weeks to come.
REBECCA GAWTHORNE IS AN ACCREDITED PRACTISING DIETICIAN. For more information, contact: rebecca.gawthorne@gmail.com
TRI ON THE ROAD WITH EMMA MOFFATT JULIA RUSSELL REPORTS FROM THE EUROPEAN TRAINING BASE IN AIX LES BAINS, FRANCE, WHERE SHE IS WORKING WITH THE AUSTRALIAN INSTITUTE OF SPORT’S TRIATHLON TEAM.
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LIFE. AIX LES BAINS, FRANCE IS A SPECTACULAR PART OF THE WORLD AND THE INDIVIDUALS I’M WORKING WITH ARE ALL INCREDIBLE ATHLETES. THEY HAVE BEEN AT THIS TRAINING BASE SINCE MAY 2011. MY ROLE AS A PHYSIO AND SOFT TISSUE THERAPIST KEEPS ME BUSY AND MY BASIC FRENCH HAS COME INTO SOME GOOD USE, ESPECIALLY AT 6AM IN THE MORNING WHEN THE DRUG TESTERS ARRIVE AT MY DOOR!
EMMA MOFFATT IS A PROFESSIONAL TRIATHLETE, AN OLYMPIC BRONZE MEDALIST AND WAS NAMED AUSTRALIAN TRIATHLETE OF THE YEAR IN 2007. EMMA WAS CROWNED ITU WORLD CHAMPION IN 2009. SHE IS CURRENTLY RANKED 7TH IN THE WORLD.
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Action Stations: In the last 3 months alone, Emma has raced in Lausanne, Beijing and Hamburg. The life of a professional athlete.
A TYPICAL DAY FOR ME STARTS AT THE POOL. TREATMENTS ARE REQUIRED POST-SWIM AND PRERIDE. IN AUGUST, WE WENT TO LAUSANNE, SWITZERLAND FOR THE ITU WORLD SPRINT AND TEAM CHAMPIONSHIPS BEFORE RETURNING TO CAMP TO PREPARE FOR THE DEXTRO ENERGY TRIATHLON WORLD CHAMPIONSHIP IN BEIJING IN SEPTEMBER. I CAUGHT UP WITH EMMA MOFFATT A FEW DAYS BEFORE LEAVING THE BASE CAMP IN FRANCE FOR THE WORLD CHAMPS IN BEIJING.
TELL ME ABOUT TRAINING IN AIX LES BAINS FRANCE. Aix is a little town on the largest lake in France. It’s a very beautiful place which makes training much more enjoyable, plus the weather is usually pretty good. I’ve been coming to Aix with the AIS since 2006, which makes it feel like a second home. There is a 50m pool about 50m from our door, great cycling and a few different run options.
YOUR DAILY TRAINING REGIME IS
INTENSE. WHAT DOES A ‘NORMAL’ WEEK OF TRAINING ENTAIL HERE IN FRANCE? We swim at 8am every day except Sundays. That is usually followed by a midday ride and a run in the afternoon. Some days we do double runs so we might not ride, and we usually take it pretty easy on Fridays! A Sunday morning long run is probably my favourite session of the week! Plus we have a couple of massages a week!
IF YOU WEREN’T DOING TRIATHLON, WHAT DO YOU THINK YOU WOULD BE DOING? Not sure! I think that’s why I’m still doing triathlon! Maybe I would be a teacher, but I haven’t really thought too much about it.
YOU RACED IN THE SPRINT EVENT IN LAUSANNE RECENTLY. WHAT ARE YOUR THOUGHTS ON THE SPRINT EVENTS? Sprint races feel like a bit of fun compared to the Olympic distance races, but it’s probably just as hard and even more competitive!
WHAT HAS BEEN THE HIGHLIGHT FOR YOU THIS YEAR? For me, winning Hamburg is definitely a highlight. To race and feel strong was a nice feeling, plus having the other two Emmas [Jackson and Snowsill] on the podium was very exciting. Having Brad [Kahlefeldt] win the day before was also pretty motivating! OCTOBER 2011
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WORLD CHAMPS IN BEIJING. HOW DO YOU PREPARE FOR SUCH AN EVENT? Lots of hard training here in Aix! My tapering starts when we leave France. It’s always nice to get on a plane and be forced not to do anything!
WHAT ARE YOUR PLANS AFTER BEIJING? I’m racing a week later in Yokohama, Japan [Emma placed 2nd by 13 seconds!], and then after that it’s straight to Vietnam for a three-week holiday with Brad! I can’t wait to relax, not have to go training and maybe drink a few cocktails!!
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Aix Les Bains: What better place to do your track intervals.
Moffatt leads the group back into town during the 2010 ITU Sydney Triathlon.
THE 2012 OLYMPICS ARE ON THE HORIZON. IS THIS A MOTIVATING TIME FOR YOU?
Yes for sure. Trying to get a place in the Aussie team will be hard, but to make another Olympic team would be fantastic. I have such great memories of Beijing in 2008, and I think London will be just as good, if not better!
I BELIEVE YOU HAVE BEEN HAVING FRENCH CLASSES ONCE A WEEK. HOW ARE THEY GOING? Yes, it’s only taken five years but we’ve started French lessons just once a week for 2 hours. I have learnt a tiny bit, but I still mainly point or mime whenever I go out to the shops or dinner!
DO YOU HAVE FRENCH FOOD?
A
FAVOURITE
I can’t say I love the French food, but as we are here over the summer, the fruit is usually fresh and tasty!
WHAT DO YOU DO IN YOUR FREE TIME HERE IN AIX? It’s always nice to go for a swim in the lake on a hot day. I also have a town bike that I will use to ride into town and have a look at the shops. We are also very close to another nice town, Annecy, which is good to go to for lunch and a walk around.
YOU CAN FOLLOW EMMA ON TWITTER (@_MOFFY) OR VIEW HER WEBSITE WWW.EMMAMOFFATT.COM
JULIA RUSSELL IS A PHYSIOTHERAPIST AND SOFT TISSUE THERAPIST WITH 12 YEARS’ EXPERIENCE. JULIA ESTABLISHED JULIA RUSSELL MASSAGE (JRM) IN 2001 TO CATER TO INDIVIDUAL ATHLETES AND PROFESSIONAL SPORTS TEAMS. JULIA IS BASED IN SYDNEY AND HAS THERAPISTS LOCATED THROUGHOUT AUSTRALIA. FOR MORE INFORMATION, VISIT WWW.JULIARUSSELLMASSAGE.COM.AU
OR PHONE 0419 129 483.
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Average Joe’s Go Bush*! 12 WEEK RUNNING PROGRAM | 3-4 SESSIONS PER WEEK
'Build your endurance, get fit and have fun!' STARTS 15 AUGUST 2011 START TODAY
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www.jockathletic.com *Carcoar Cup, 6 Nov 2011
E PROFILE / AMATEUR ATHLETE PRO FILE / AM
AMATEUR ATHLETE PROFILE / AMATEUR ATH
GEORGE GOURLAS JA: WHO IS GEORGE GOURLAS? Sole practising Lawyer, Crust Gourmet Pizza Bar owner in Cronulla, Sydney; Café Bianco Nero Espresso bar owner; active financial supporter of the local community; 2011 Franchise Award winner of Australia, husband, father of two sons, but most importantly member of the Average Joe’s Runners Club.
JA: WHAT DO YOU DO? What don’t I do? I work about 18 hours a day, although some would say I spend about 12 of those hours at Grind or Café Bianco Nero. I enjoy relationships with people of the local community, which is all part of promoting my brand and in turn giving back to the local community that supports my businesses, my family and me. It’s also very important to note that I give Johnny C (see footnote) and my business partner a “belting” in training and competition whenever we run. 74
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JA: YOU ARE EXTREMELY INVOLVED IN SUPPORTING YOUR LOCAL COMMUNITY, CAN YOU EXPLAIN HOW? We actively and passionately support the local community through Crust Gourmet Pizza Bar sponsoring local company Jock Athletic through events like the Wanda X-Treme 6 Fun Run, The Jane McGrath Classic (raising money for the McGrath Foundation) and their related programs. We also sponsor local community organisations like Wanda Surf Lifesaving Club through significant sponsorships of their fundraisers like the Sutherland to Surf and Spring Beach Classic, as well as a number of local amateur athletes. We feel it’s really important to recognise customers and their loyalty to us and we really love our local community and always want to put back into it!
MATEUR ATHLETE PROFILE / AMATEU R ATHLETE HLETE PROFILE / AMATEUR ATHLETE PROFILE /
Georgey boy (right) with fellow Average Joes Laura James and James Crawford
“STARTED AS A FAT LAWYER, NOW FIT, FAST, PHILANTHROPIST WHO LOVES RUNNING MARATHONS AND WEARING SKINS ONLY!”
EUR ATHLETE PROFILE / AMATEUR AT HLETE TE PROFILE / AMATEUR ATHLETE PROFILE /
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From Top: George and the kids from St. Aloysius Primary School, the first to pilot his Delicious Schools Program; with the Crust Relay Team at the annual Jane McGrath Classic at Cronulla beach on Australia Day, helping raise funds for the McGrath Foundation; George doing what he loves during the Sri Chimnoy Half Marathon in Centennial Park.
JA: YOU ALSO RAN A GRASS ROOTS SCHOOL PROGRAM THROUGH CRUST, CAN YOU TELL ME WHAT THAT WAS AND WHAT DID IT INVOLVE? We piloted and pioneered the Delicious Schools Program @ St. Aloysius primary School, where we had a dietician teach children about healthier food choices in line with the school curriculum, which also included bringing the kids into Crust Cronulla for a hands on and fun experience to develop and make healthier pizza options. The idea was to make the experience informative, but also fun for the children and to make them aware that take away food can be healthy like our Crust heart tick range. I think we had more fun than the kids!
JA: SOME PEOPLE SAY YOU USED TO BE JUST A FAT LAWYER, BUT YOU APPEAR TO HAVE TRANSFORMED, HOW AND WHY? 3 hours 23min Gold Coast marathon, my first one last year! Say no more!
JA: WHAT’S YOUR FAVOURITE SESSION? Wednesday morning Tonkin Oval Intervals, it’s hard at the time, but makes all the difference to your running. Jock Athletic’s famous Club 400, where we pair up and
A refreshing approach to property
alternate 400 metre efforts for 45 minutes, is tough, but very satisfying when you finish,
JA: RUMOUR HAS IT YOU HAVE ONE OF THE WORLD’S BEST COACHES, IS THAT TRUE AND WHAT MAKES HIM SO GOOD? Rumour well founded. Started as a fat lawyer, now fit, fast, philanthropist who loves running marathons and wearing Skins only!
JA: WHAT’S YOUR NEXT CHALLENGE? Wind up the law practice at the end of the year, pursue my passion for coffee and café’s, enjoy family and holidays and return to being really, really fit so I can keep smashing Johnny C. The next big even with the Average Joe’s is to run the Carcoar Cup, I’ll be doing the marathon relay with the Crust team. -------------------------------------------------------**Note Johnny C is a local identity and member of the Average Joe’s Runners Club. He cruelly missed out on Commonwealth Games selection because he didn’t have any talent as a runner. And, deserves all the sledging he receives!**
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ATHLETICS
More than just the
tracksuit BEHIND THE SCENES AT THE ATHLETICS WORLD CHAMPIONSHIPS IN DAEGU, KOREA. ELOISE WELLINGS
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I WAS AT THE WORLD ATHLETICS CHAMPIONSHIPS IN DAEGU A FEW WEEKS AGO. IT WAS THE FIRST TIME THE OLD JOKE OF: “I’M NOT GOING FOR THE TRACKSUIT” HAS BECOME LITERAL FOR ME. I WASN’T ABLE TO RACE. AND YES, I DID ACQUIRE THE TRACKSUIT. IT WAS, IN A SENSE, A DISASTER THAT I WASN’T ABLE TO COMPETE BUT, ON REFLECTION, I FELT THAT DESPITE BEING FORCED OUT OF THE RACE DUE TO INJURY, I GAINED SO MUCH MORE THAN JUST A TRACKSUIT.
Eloise, 5th from the front, during the 10,000m at the Commonwealth Games in Delhi 2010.
I had to (once again) learn the art of being happy despite things not turning out how I’d planned. I had to be at peace with the reality that I’d done everything I could to make it to the line (including daily injections of cortisone and local anaesthetic). All my sore foot needed was a bit of rest! But I had to make the decision just four hours before the event to pull the pin. Actually, I didn’t have a decision to make: my foot made it for me. It’s frustrating when the mind and the spirit are willing, but the body is not. About an hour after deciding not to race, I dried my eyes and decided not to waste any more time at my pity party and to try and get as much from the experience as possible. After all, the Olympics is to be held next year: the big stage. I wanted to get on the plane home feeling like I’d gained, not lost. I commiserated with Olympic Champion and team captain Steve Hooker after he had a disappointing performance and was knocked out in the first round of the pole vault. We talked about how we were going to go forward from our disasters in Daegu, accept the things we couldn’t change and get on with believing for better days.
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ATHLETICS Athletics can be an individual and sometimes lonely sport. But in the past year or so, the Australian track and field team has bonded really well. I’ve always admired the way the Australian Swimming Team band together and support each other and it was great to sense this same feeling of camaraderie for our team in Daegu. While walking around the village, I kept thinking about the fact that we’re all going to the same war. We might be holding different weapons but we’re all on the same battle ground, all fighting the same mental battles. Most are carrying some wounds and injuries and all are there trying to win. After a pep talk with Captain Hooker, and after encouragement from my coach Nic, I decided to go to the track and watch the race that night. I needed to go and see what it’s going to be like in London. My husband, father, brother and parents-in-law had flown to Korea to watch me race and were still planning to go and watch, too. So after a glass of red and a prayer at the village bar with my husband Jon we boarded the bus to the track. It was the strangest thing, sitting in the stand, watching the girls line up. I was as nervous as if I was still racing.
I STILL HAD ALL THE PHYSIOLOGICAL SYMPTOMS OF RACING: MY JAW WAS LOCKED, MY HEART WAS RACING, I HAD SWEATY PALMS AND GLASSY EYES AND THIS WASN’T THE WINE SPEAKING. And I had as much adrenaline coursing through my body as if I was lining up, too. I was glad when it was over but equally glad I watched it - it made me believe more than ever that that is where I belong. Sometimes, when you’re forced to take a step back, the notion of this gets stronger as opposed to when you’re immersed in it. My family and I spent the next few days enjoying the rest of the drama unfold from the World Championships. Highlights include watching the slow motion replay of Yohan Blake’s eyes light up like saucers as he realised Usain Bolt had false started and would surely be shown the red card and then the crowd reaction as history was made. Young Korean girls who were there to watch Bolt burst into tears and left the stadium distraught as soon as he was disqualified. Add to this the highlight of watching my British friend Mo Farah win the men’s 5,000m in a sprint finish with the Africans! He’ll be the poster boy for the
London Olympic Athletics Team now. I also watched as Sally Pearson grew wings in the 100m hurdles to win gold for Australia. The Aussie anthem never sounded so good! In summary, I have spent the last three weeks having a break away from training to allow my foot to heal and refresh myself before the next season of my running career as I hurtle toward London. During this time, I’ve also had the great honour of speaking and fundraising at a few gigs for the Love Mercy Foundation and our work in Uganda has proved to be not only timely but also quite therapeutic as it reminded me of why I’m running in the first place and that, on this journey, injury and setbacks have always proven to be purposeful.
ELOISE WELLINGS IS AN AUSTRALIAN CHAMPION DISTANCE RUNNER AND FOUNDER OF LOVE MERCY FOUNDATION. SHE WILL REPRESENT AUSTRALIA AT THE LONDON OLYMPICS IN 2012 IN THE 10,000M EVENT. TO KEEP UP TO DATE ON HER ROAD TO LONDON 2012 FOLLOW HER BLOG, and to find out more about Eloise’s Foundation, visit www.lovemercyfoundation.org
Life is local Proudly supporting and informing the local community since 1960
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ATHLETE NEWS EACH MONTH WE WILL BRING YOU NEWS AND RESULTS FROM JOCK ATHLETIC ATHLETES, HERE AND ABROAD. NATHAN SMITH (IRONMAN)
After coming out of retirement 6 weeks before the event, former World Champion Ironman Nathan smashed a 6 week crash training course and finished an unbelievable 2nd in the Legendary Coolangatta Gold 40km+ event. Always a pleasure to see you race Smithy! KYLE O’BRIEN (SURF LIFE SAVING)
Captain of the AUS team for the 2011 New Zealand Pool Rescue Championships, competing against NZ’s best at Hamilton from 28-30 October. MAT SCHWEIGHOFFER (WATER POLO)
will be competing in the National Club Championships this month down in Melbourne, where he’s pushing for selection an in the Australian U17’s team. LAURA JAMES (ATHLETICS)
Came in the top 6 women for the half marathon at the Sydney Running Festival, finishing in 82 minutes .
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BLAKE FOWLER (FOOTBALL)
Heading over to England in January after confirming his scholarship with the Bolton Wanderers Premier League. MATTHEW HAYDEN (CRICKET)
Getting into shape for Brisbane Heat’s first game against the Sydney Sixers on the 16th of December You can sign up to the Matthew Hayden Locker Room to follow Matt’s preparation. TOM DOUCH (ATHLETICS)
Tom recently took part in the University Games on the Gold Coast, claiming a bronze medal in the athletics medley relay. JAMIE ARNOLD (GOLF)
Came in 6th place at the Thailand Open Golf Championships in August 2011 with a score of 273 (15 under par)
ANDRE ADAMS (CRICKET)
Nottinghamshire 270 & 245 Durham 195 & 253 (Nottinghamshire win by 67 runs). “Adams does damage to leave Durham title hopes in the balance”. Andre still leading wicket taker in the County Championships! MICHAEL CLARKE (CRICKET) Pup won
his first Test series as Captain, finishing with a series winning 112 in the last Test in Colombo to wrap up a 1-0 series win over Sri Lanka. Great start to his Captaincy career in a place that is very difficult to get a series win.
PHIL JACQUES (CRICKET) Now free from
back pain after an operation in 2010, Jaquesy has reached his peak fitness levels for the start of the season in over 10 years. He has capped this off by signing with the Tassy Hurricanes for the Big Bash T20 League this season. RICKY PONTING (CRICKET) became the
first cricketer to play in 100 Test wins after Australia defeated Sri Lanka by 125 runs in the first Test in Galle in September. A great achievement and shows just how successful Australia has been over the past 15 years - Well done Punta.
Ricky holds aloft the coveted ODI World Cup Trophy OCTOBER 2011
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