AUT Millennium Flame - Winter 2019 issue

WINTER 2019

From the NHL to AUT Keeping Auckland Aktive Meet our new Gym Manager BE THE BEST YOU CAN BE WINTER 2019

Our reason for being is to be great.

We want this place to be brilliant.

Bold statements?

They’re meant to be. We’re not here by accident.

We arrived on the shoulders of legends past.

The Lovelocks and Lydiards, the Rutherfords and Pickerings.

They’ve shown us that we can take on the world

from New Zealand, which is the

not-so-secret ingredient of our success.

We’re inventive, we connect,

we share, we’re on the same page.

We can get a government, a city, a university, clubs, teams, benefactors and communities working together.

We don’t let egos get in the way of a good idea.

We don’t compromise.

We don’t complain.

We don’t bail out.

We come in one size. Big.

Big dreams.

One Big hearts. Big on effort.

is our favourite number.

It means first place,

one of a kind,

one organisation, one vision.

We’re here to make history, have fun, learn, educate,

discover stuff, make a difference and

be the best we can be.

contents 4 6 8 10 14 15 16 20 22 24 27 28 33 35 36

38 40 41 42 43 44

Message from the CEO AUT Millennium happenings A collection of our Everyday Champions From the NHL to AUT Friends of AUT Millenium: Climate Control Starting up local entrepreneurs Hit the road, Jack!

A fresh face AUT Millennium in pictures Why advanced swimming lessons matter Turning good into great Keeping Auckland Aktive Don't sleep on sleep Managing a tight muscle World-leading research attracts global students to AUT Millennium Rangitoto College North Harbour Water Polo North Harbour Bays Athletics Club NorthSport Olympic Weightlifting North Shore Swimming AUTM Scholarship Athlete: Lydia O'Donnell WINTER 2019

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Message from the CEO, Mike Stanley As winter descends upon us, we see the change of season reflected in sporting codes. Soccer and rugby fields, netball courts and hockey turfs are now pulsing with colour, noise and activity on a Saturday morning.

Kids playing sport is a vital part of the fabric of Kiwi culture. A recent ACC report was widely circulated in the media, advising parents to limit how much sport children participate in to avoid injuries. I believe this needs some qualifying. It’s not so much how much sport, but what is being done in training and frequency of competition.

This aligns with the research and practice of our Athlete Development department. Backed by research, the AD philosophy values process over outcome, and the idea that exploring is learning. Lead by Dr Craig Harrison, the team promote developing athleticism through variety and play. Specialising in a sport too early can lead to burnout and overuse injuries in young people, so developing mobility and strength through a range of activities is highly effective. It doesn’t harm future performance potential either; recent French Open tennis champion Ash Barty was playing professional cricket only three years ago!

Craig produces weekly blogs and podcasts on this and many more topics relating to youth athletic development.

You can read one of his blogs on page 33, and subscribe to these via our website.

I’d like to take a moment to thank and farewell our outgoing Gym Manager, Maria Calderon. Maria has been part of the AUT Millennium family for the last 10 years, having joined us initially as a fitness instructor before growing into the management role. Passionate about the wellbeing of our Everyday Champions, Maria cultivated great relationships with our members, and thrived in the knowledge that her team supported many towards their health and fitness goals. Maria is off to see the world, with work on European super yachts scheduled for later in the year. On behalf of the AUT Millennium community, I’d like to thank Maria for her dedication and loyalty, and we wish her all the best for her overseas adventures.

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It’s also a pleasure to welcome Samantha Nicolson to our team, stepping into the Gym Manager position. Sam has a business background and has taught a variety of group fitness classes for many years. From the first moment, Sam’s passion for people, health and wellbeing has impressed our team, and we are looking forward to our Gym’s continued success under her guardianship. Sam is very approachable and keen to talk to members, so don’t hesitate to introduce yourself if you see her. You can learn more about Sam in our Q&A with her on page 20.

A big congratulations to Russ Hoggard, who was awarded a Queen’s Service Medal in the Queen’s Birthday honours for services to athletics. Russ has been coaching since 1958 and has been working with our Foundation Club, North Harbour Bay Athletics, for many years. His influence has impacted the lives of athletes at all levels for generations.

Russ is testament to the good people involved in sport, and the numerous ways volunteers and coaches contribute to athletic and personal development through sport. His recognition is incredibly well-deserved.

In the aftermath of the Christchurch tragedy and rising intolerance, it’s appropriate to consider what we in sport can do to make a difference. It's often observed that sport has the power to unite. Around sport we come together to play, coach, officiate and support. But do we do it without judgement, with open hearts and minds and acceptance of the diverse nation we have become? Let's embrace the diversity of teammates, the opposition, rival supporters, referees, and all in sport and give them the respect they deserve. Then, in these challenging times, sport can truly be a servant of society and realise its full potential to unite.

Until next time, I hope to see you around the facility over the winter months. Enjoy keeping warm by keeping active.

COMMUNITY GROUP FITNESS TIMETABLE

COMMUNITY GROUP FITNESS Make the most of our group fitness classes at AUT Millennium!

Monday 6.00am 7.00am

Tuesday

Running Group 6.00am-7.00am

Wednesday

Thursday

Friday

Deep Water Running 9.30am-10.30am

Deep Water Running 9.30am-10.30am

Running Group 6.00am-7.00am

8.00am 9.00am 10.00am

Deep Water Running 9.30am-10.30am

Deep Water Running 9.30am-10.30am

Deep Water Running 9.30am-10.30am

10.30am

Deep Water Running** 10.45am-11.30am

11.00am 11.30am 12.00pm 1.00pm

Adult Swim Squad 12.15pm-1.00pm

5.30pm 6.00pm

Adult Swim Squad 12.15pm-1.00pm DWR 5.30pm - 6.30pm

6.30pm 7.00pm 7.30pm

DWR 6.30pm - 7.30pm

Swim Squad

12.15pm-1.00pm Adult Swim Squad 6pm-7pm

Deep Water Running (DWR):

DWR 5.30pm* - 6.30pm

Adult Swim Squad 6pm-7pm

*From 11 July, the Thursday 6.30pm session will permanently change to 5.30pm.

What we do in this class:

AUT Millennium Deep Water Running (DWR) is an enjoyable and challenging activity suitable for all fitness levels. Originally developed for running athletes rehabilitating from injury or wanting to improve aerobic capacity, the popular sessions are now enjoyed by all ages, from youth through to the elderly. You will learn proper running technique in the sessions which are designed and led by qualified running coach Kiri Price. With 160 marathons to her name, Kiri can help you be the best runner you can be. ** A lower intensity session suitable for beginners, recovery and rehabilitation.

Adult Swim Squad:

What we do in this class:

AUT Millennium Adult Swim Squad will help you refine swimming technique, improve aerobic capacity and build aquatic confidence.

The classes cater to a range of ability levels and are led by expert coaches who are committed to helping new members feel comfortable and included. Whether you’re building up for your first ocean swim, are a seasoned professional or simply want to shake up your fitness regime, our squad is an ideal option. Distances covered in a session range from 800m - 2.5km depending on your own ability.

Running Group:

What we do in this class:

Join our passionate running coach, Kiri Price, for a 60-minute track running session. With over 160 marathons to her name, Kiri uses her expertise to guide members through every class. Monday is for novice runners, working off a walk/run programme suitable for all fitness levels. Wednesday is a speed work session catered to a range of abilities. This class is held rain, hail or shine!

Classes subject to change. Please see our website for up-to-date timetable.

WINTER 2019

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AUT MILLENNIUM HAPPENINGS

MARCH - MAY 2019

happenings Another winter has rolled around, but the action doesn’t slow down at AUT Millennium! While the weather is getting wilder, we’ve seen no let up in the number of people committed to their health and fitness. overlook our stadium – a native kowhai, and rosemary, known as a symbol of friendship and remembrance.

We are a busy events venue, and the last quarter has seen a variety of sporting showcases. North Shore Swimming held their annual Golden Homes SwimFest, bringing together 800 club swimmers from around the country for one of our busiest weekends of the year. Still in the pool, we were one of the hosts of North Island and National Secondary Schools Water Polo Championships, as well as games the Senior National League.

As an AUT Millennium Foundation Club, NorthSport Olympic Weightlifting hosted the North Island Championships, which doubled as the second round of the Rod Kennedy Team Series for Auckland clubs. There were plenty of impressive personal bests from the North Sport lifters, but the highlight of the weekend was the feats of Commonwealth Games gold medallist David Liti.

Representing Strength HQ, David was in a league of his own, breaking three national records as he sets his sights on the Olympic Games in Tokyo next year.

Planted in our stadium in memory of the victims of the Christchurch terror attack.

Our previous edition of Flame was in print at the time of the tragic Christchurch shootings. Like all Kiwis, we were shocked by the abhorrent events, and continue to send our thoughts to all those affected. Staff held a moment’s silence in the days following the shootings, and all AUT Millennium staff, tenant staff and users joined in the observation of the Muslim call to prayer a week later. It was incredibly moving to see so many people stop and reflect on what had happened, and to show support for the diversity that makes up the fabric of Aotearoa. In our own permanent tribute, we have planted two trees which will grow to

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Some of the action from National Biomechanics Day.

In early April, AUT Sport & Recreation (SPRINZ) staff based at AUT Millennium joined Massey University, University of Auckland, Avantidrome, Waikato University and University of Canterbury in running another successful National Biomechanics Day (NBD). The day is centred on school

MARCH - MAY 2019

students being able to visit different lab sites around New Zealand and learn about science in a fun way. This was the third year National Biomechanics Day was held in New Zealand, and helped showcase the various components of biomechanics to our future students. An exciting programme was designed specifically for the students to come to AUT Millennium and have hands-on biomechanics experience in motion.

You may have followed the impressive efforts of our national Under 20 men’s football team as they competed in the World Cup in Poland. Some quality goal scoring and solid goalkeeping saw the team progress to the Round of 16, before a narrow defeat on penalties to Colombia. It was a pleasure to host the team in our on-site Accommodation for their pre-tournament training camp, and see them train on our stadium field every day. We will watch their future progress with interest.

Our Easter Holiday Programme and Athlete Development Holiday Academy kept kids occupied during the school holidays. The Holiday Programme is targeted at the younger group of children, getting them active in the pool, stadium and on the rockwall. AD’s Holiday Academy is aimed at older kids who love to move, testing their speed, power, agility and growth. With the July holidays coming up at time of print, we’ve already filled spots for the coming programmes. It’s always great to see the younger members of our community keeping active during the holidays!

Speaking of Easter, you may have seen the walls of National Aquatic Centre reception covered in entries of our colouring in competition. We had multiple winners who took away Speedo gear and tasty treats. Thanks to all who

AUT MILLENNIUM HAPPENINGS

entered – we loved the vibrancy your drawings added to our reception and received many comments from all our guests!

After 10 years with AUT Millennium Gym, we have farewelled Maria Calderon. Maria started as a fitness instructor with us, and grew into the Gym Manager role. Maria is off to see the world, with exciting travels planned on super yachts.

We’ve welcomed Samantha Nicolson in to oversee the Gym, who comes to us with a business background and long history of teaching Group Fitness. Thanks to all our members who have welcomed Sam into our AUT Millennium community, and those who participated in Feedback Week. This information will help us make sure that our Gym continues to be the best it can be.

Saying goodbye to Gym Manager Maria at her Farewell Fiesta.

With some big aquatics events happening in the National Aquatics Centre in the coming months, there will be a lot to keep up with! Remember to keep an eye on our website and social media as to how these events impact swimming lessons and public pool hours.

Whatever your winter health and fitness goals, we hope you find motivation in the pages which follow, and around the facility over the cooler months.

KEY DATES FOR THE COMING QUARTER Sunday 16 – Friday 21 June - AON NZ Open Swimming Championships Friday 5 July – Term 2 ends Saturday 6 – Tuesday 9 July – U18 National Water Polo Championships Monday 22 July – Term 3 begins Swim School member Samuel Phelps was one of our Easter colouring competition winners.

Saturday 27 July – Saturday 10 August Surf Lifesaving Pool Championships

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A collection of our Everyday Champions @autmillennium #bethebestyoucanbe

@alexander_malkin

@bradsmeele

@breakfastsam

@deepa_paralympian

@idziuban

@jadenmovold

@joshua_thomas26

@kirstycochranek

@siobhangracebenson

@staschalaev

@sabinebrookegeb

@safs_recovery

Tag @autmillennium on Instagram for a chance to be featured! @themorningrumble 8

@thgmoore

@tomapavlova

GIVE GROUP FITNESS A GO!

Memb and p ers u welco blic me!

SHAKE UP YOUR FITNESS ROUTINE! Have fun and get fit in our motivating environment with qualified instructors.

With over 15 different types of classes, you can find something to suit you and your goals. Â See our website for timetable or contact enquiries@autmillennium.org.nz for more information.

AUTMILLENNIUM.ORG.NZ/TIMETABLE WINTER 2019

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Image creditS: Above: Chase Agnello-Dean/Chicago Blackhawks.

Right: Jose M. Osorio/Chicago Tribune.

RESEARCH FEATURE

FROM THE NHL TO AUT

The reputation of AUT’s Sports Performance Research Institute lead Paul Goodman to travel to the other end of the world to undertake his PhD in post-concussion brain function.

Anyone in a competitive sports franchise will tell you that missing the playoffs is never part of the plan. But for Paul Goodman, Head Strength and Conditioning Coach for the Chicago Blackhawks, not qualifying for the NHL (National Hockey League) postseason presented the opportunity to pursue research interests at the opposite end of the world. The Blackhawks are part of ice hockey’s Original Six teams, and one of the most successful franchises of the recent era. Following three Stanley Cups between 2010 and 2015, recent seasons haven’t quite reached the same heights, and the organisation has been relegated to playoff spectators.

The break in schedule has seen Paul arrive in Auckland to commence his doctoral research with AUT, profiling brain function in post-concussion athletes at rest and after exercise. Over the course of his career, having been involved in the rehabilitation of many athletes suffering concussion, Paul has become an advocate for a comprehensive, multidisciplinary clearance before allowing someone to return to sport. “Most baseline assessments of brain function have all been derived in medical terms,” he tells. “You could have someone stay sedentary and then test them, and clinically it seems like they’re better. You don’t really know until that athlete starts to undergo bouts of exercise at different levels of intensity, or different elevations. Not taking into consideration the effects of activity on brain rehabilitation seems to be naïve as to how influential that piece of the puzzle can be.” Being tested athletically confirms to both the athlete and the staff that they’ve recovered, and adds security when the player returns to competitive action. “An athlete knows they’ve been tested in an environment that they’re going to be competing in, with certain work-to-rest ratios, and the types of movement patterns they’ll be performing on the field of play,” Paul explains. His PhD research will compare if and how concussed athletes differ in their responses to specific tests at rest, and after undertaking a series of movement and exercise-based activities.

One of the most difficult aspects of treating a concussion is one of the most intriguing for Paul. “Everybody’s recovery from a concussion is unique,” he says. “With a shoulder labral reconstruction or an ACL injury, while there are individual nuances, there’s a similar timeframe and you know the process to return to play. For someone with a concussion, you have no idea. You have to be open to listening and thinking with the individual, and taking into account how they respond emotionally, physically and mentally.” He’s adamant that both clinical and physical

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RESEARCH FEATURE

assessments can, and should, co-exist. “It can’t just come down to a computer saying a player is okay,” he says. “Ultimately, it’s people like me who are on the floor, actively in the player’s rehabilitation, doing the diagnostics, getting the measurements, seeing the physical and verbal responses to the activity. The process needs to be more holistic.” He has support from his Blackhawks medical colleagues, where a player returning from concussion must undergo a sequential four-step process – ocular motor (eye function), exercise exertion, neuropsychology and impact. “That process is unique to us,” he tells, “but we want to make sure that the athlete is cleared in every aspect, including exercise. I’m not trying to take away from the medical assessments, I’m trying to add to them.

I believe the athlete needs to be aware of how important it is to be cleared on all levels at different stages of their recovery.”

A strong part of the attraction of studying at AUT was the reputation of Professor Patria Hume, who is a leader in concussions and brain health. Following a Skype session with Patria, Paul knew the open, collaborative and technology-focused environment of SPRINZ (Sports Performance Research Institute New Zealand), based at AUT Millennium, was the most appropriate place to conduct his concussion investigations. “After researching Patria’s background, and talking with her, I knew she would be the right person to supervise my PhD,” he recalls. “I don’t need someone to tell me I’m right or wrong, I need someone who is going to challenge me along the way. I find that really refreshing.”

Patria, who has supervised over 60 postgraduate students, says it was Paul’s enthusiasm and resilience which stood out for her. “I was impressed with him after our first Skype meeting,” she tells. “His excitement for the area, his willingness to step outside strength and conditioning and look at multidisciplinary aspects, and also his approach.

This is a logistically-challenging as well as intellectuallychallenging PhD, and Paul has the resilience to cope.

Both as a remotely-supervised student and being able to respond to challenges, because research is never straight forward.”

Concussion protocols: NZ vs nhl Working together over Paul’s short stay in Auckland gave the pair chance to compare how concussions are managed in ice hockey and rugby. In the NHL, each player undergoes a baseline cognitive test at the start of each season, recording important functions like memory, concentration, language and reasoning. These then serve as the benchmark for any tests following a concussion. “When an athlete suffers a suspected incident, they immediately enter the concussion protocol,” Paul explains. “They are pulled off the ice and are sent to a quiet room under the

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supervision of a doctor or athletic trainer. If symptomology subsides, they must pass the SCAT5 test (Sport Concussion Assessment Tool, version 5) before returning to play.” The League also provides independent spotters, who have a direct line to each team’s medical staff to advise them of incidents and players who must enter the protocol.

By contrast, baseline testing is not compulsory in any of New Zealand’s leading sports. Patria is a lead researcher in the Global Rugby Health Research Programme which has investigated cognitive functioning in rugby players from New Zealand, the UK, Canada and Australia, so she is familiar with concussion protocols within the game.

“Sports follow our national ACC concussion guidelines, which include the SCAT5. Rugby is different in the time to return to play from other sports. At the elite level, they have the HIA (Head Injury Assessment) process, where a player can go off and have ten minutes to be assessed by a medical doctor. If they pass that assessment, they’re allowed to return to the field.”

In both sports, the medical professionals in charge of clearing a player from concussion are staff from within that team’s organisation, which can be problematic.

“Doctors have reported that the athletes pressure them to be cleared. Because their brain has been damaged, they are not thinking clearly, so they can’t make good decisions for themselves,” Patria says. “Some coaches pressure the medical staff too. The stage of the competition cycle the team is in can influence decisions regarding the next steps for the athletes and their injury management and time to return to sport.” Paul agrees that the high stakes of professional sport play a role in both the number of concussions seen in sports and how they are treated.

“Hockey is so much faster now, and while there have been rule changes, things are always going to happen with the sheer magnitude of the velocity these athletes are travelling at.” Given the high stakes of wins and losses and securing contracts, some players are understandably anxious to return as quick as possible. Paul chooses not to assume the responsibility of those pressures, and he’s pleased to know players have become less resistant to the process.

“The difference is that we’re now much more aware and sensitive to the severity of head injuries, so athletes in turn are more intelligent in understanding that we’re looking after their long-term health and safety.”

It's all about balance As he returns to the States following his initial PhD presentation, things won’t slow down for Paul. In Chicago, he is responsible for designing and implementing exercise programmes for the Blackhawks players, the organisation’s two affiliate teams, Rockford Icehogs and Indy Fuel, and any recruits or prospects playing around the world. Now that it’s off-season, players can choose to train under Paul’s

RESEARCH FEATURE

guidance of their own volition. “Nothing is mandatory in the off-season,” he says. “Some athletes stay in Chicago and I get to see them in the gym every day, whereas others go home and I’m having Skype conversations with people in Sweden, Czech, Slovakia or Russia. It’s the same process, but all via satellite.” In chatting with Paul, one thing which comes through strongly is his dedication to the athlete’s best interests. “Of course you want to facilitate the ‘stars’ of the organisation, but I want to be the best I can for every athlete. You never know if the person who is not even on the roster could help us win down the road.”

I’m hopeful that my research can have a powerful impact on the athletes I work with, as well as other people going forward.

Doctoral research is no small undertaking, and with a high-travel job, Paul’s looking forward to finding the balance between the two. “It will be a matter of what I’ve got time to accomplish on any given day, and having the energy to not get fatigued by either one.” While he has an approximate idea of what his research will confirm, he is certain of the impact he wants it to have. “In my line of work, it’s about how we can best take care of the athlete, which isn’t to say we’re not taking care of them now, but how we can do it even better. I’m hopeful that my research can have a powerful impact on the athletes I work with, as well as other people going forward.”

To find out more about Paul’s research Visit www.sprinz.aut.ac.nz

Follow Paul on Instagram @_paul_goodman_

Follow Patria on Twitter @ProfPatria

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FRIENDS OF AUT MILLENNIUM

climate control As a charitable trust, support from our Friends of AUT Millennium is invaluable to our ability to support Kiwis in being the best they can be. All of our Friends are local businesses who share our values, and we want to show you the people behind the names and faces you see around our facility.

In this edition, we chat with Peter Hogg, Service Manager / Director of Climate Control Services, based in Rosedale.

Heat pumps are common in Kiwi households, and get a good workout in both summer and winter. With a design, sales and installation arm (Climate Control Ltd) and a servicing and maintenance branch (Climate Control Services Ltd), the Climate Control team are kept busy all year round. “While the basic principles of refrigeration and air conditioning have remained the same, advances in technology and equipment have instigated ongoing change in our industry,” says Peter. A recent universal focus on the environment also keeps them on their toes.

“New legislations have seen a massive shift toward greater accountability, and upskilling our staff and personal knowledge.”

35 years in the industry has earned Climate Control a great reputation in both residential and commercial markets.

Their track record is supported by their use of proven

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Daikin products, matched by high installation and service standards. “We aim to foster good relationships with our clients, and many are valued, repeat customers, which we hope to continue as a sustaining attribute of our two companies,” says Peter.

Climate Control’s support of AUT Millennium is tied to Director John Leydon’s association with Foundation Club Bays Athletics. “We have been fortunate to be actively involved with operating and maintaining the HVAC facilities at both the AUT Millennium and National Aquatic Centre sites,” Peter tells. “The facilities are a superb asset for the North Shore community, and support and foster prominent and upcoming athletes from a wide range of sports. We also enjoy using the facilities ourselves.”

As winter arrives, Peter has some advice to keep your home warm and comfortable. “Modern homes are generally wellinsulated and relatively easy to heat. Older homes normally ‘leak’ heat, so it’s important to have appropriate insulation, seals around windows and doors, before trying to heat a space.” Peter advocates for opening doors and windows during winter to ventilate homes, but to close them up well before the outside temperature hits 7 degrees.

He also strongly endorses a winter getaway to the South Island. “I enjoy being a tourist in my own country. Spoil yourself with a break in an area hosting impressive activities, great scenery, good food and wines.”

AUT Millennium thanks Climate Control for their continued support as a Friend of AUT Millennium. www.climatecontrol.co.nz 09 478 3070

ATEED POP UP BUSINESS

Starting up local entrepreneurs A photographer, a chef and an educator walk into bar…

Well, not quite. But earlier this year, the AUT Millennium Finish Line Conference room was home to Pop Up Business School Aotearoa, bringing together North Shore locals with varying passions, but one shared vision – launching their own business.

Run in conjunction with Auckland Tourism, Events and Economic Development (ATEED), Pop Up Business School is a two-week free course delivering essential business skills and tips to those looking to launch their start-up idea. The participants came from all walks of life, and their business ideas reflected that diversity. Among the group, ideas ranged from cafes and singing teaching through to import businesses, photography and motorcycle tours. No matter what stage an entrepreneurial idea is at, Pop Up Business School aims to develop it. “The idea can be just a seedling, or sometimes, people don’t even have an idea at all,” says Tony Henderson-Newport, Founder of Pop Up Business School Aotearoa. “We want to provide the knowledge, skills and capability, so all that attendees need to bring is passion and practicality.”

Part of Tony’s purpose behind Pop Up Business School is to reduce barriers to success for small Kiwi businesses.

“The content, style of delivery and ease of access ensure that those with a business idea can easily map out the next steps,” he says. “Making the course free is a deliberate strategy to help make those ideas into reality.” The support of the Upper Harbour and Hibiscus & Bays Local Boards, as well as ATEED, was instrumental in making the course free of charge. “These groups support Pop Up Business School because of the economic impact of our graduates – measured not only by profit, but also higher standard of living and rates of innovation.”

Through a series of 20 workshops, the participants worked on practical aspects of their business, such as how to build a website, pitching a business, sales and marketing, and business structures and compliance. Attendees were visited by local business owners who had been in their shoes when launching their own business. “It’s always motivating to hear start-up stories,” Tony says. “They share their business ideas, their challenges and tips. It provides our participants with insights from a raft of personal business experiences.”

With approximately 10 courses run throughout the country each year, participants become part of the national alumni network. This is an added layer of support which lasts beyond start-up and promotes collaboration. “We have over 500 graduates now,” Tony tells. “These connections provide mentoring and guidance, and a community which actively supports each other to be successful.”

Tony is hoping to bring Pop Up Business School Aotearoa back to AUT Millennium in the future. “We were so fortunate to have AUT Millennium as a venue,” he recalls. “There’s a vibe about the venue, and the team were super helpful.”

To find out more, visit

www.popupbusinessschool.nz For more on AUT Millennium conferencing options, visit

www.autmillennium.org.nz/conference

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Now, instead of having to go outside to hide smoking from my kids, they see me going out for a run.

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MEMBER PROFILE

Hit the road, Jack!

It’s 7.30am on a Wednesday morning, and Jack Atkinson is perky and cracking jokes. To others struggling to move out of first gear and desperate for a caffeine hit, it seems like he’s taken a magical substance. But his own morning struggle happens when he shows up for Running Group at 6am.

“I don’t even know my own name at that time of the morning,” he laughs. “But it helps that there’s a family attitude within the group. It doesn’t matter what level your running is at, you’re all there together at stupid o’clock in the morning to run, so you’re part of the group.”

Since recommitting to running six months ago, Jack has achieved incredible results, not just in his running ability, but in his overall health and wellness. “I’ve lost 14kg in the last six months,” he tells with a smile. “I’ve also quit smoking, after having smoked since I was 14 years old. I really feel amazing!” With three children under five, he’s found his energy levels are higher and is proud of the example he’s setting for them. “Now, instead of having to go outside and hide smoking from them, they see me going out for a run. It’s great that from such a young age, they’re going to associate exercise and fitness to something the whole family does.”

Having a goal has always spurred Jack. Originally from the U.K., he first got into running after an injury ruled out his preferred sport of kayaking. “I joined the police, and found that with the crazy shifts, I was often eating kebabs at 3am because that’s all that was open,” he recalls. “I had an injury and wasn’t exercising, and I just became a pork pie. I put on a lot of weight after being so fit while kayaking.” He knew he needed something to work towards to keep him motivated, so in 2011, he signed up for a marathon. “I trained for it, and managed to complete it despite tearing a load of muscles in my leg. I had to walk the last few miles which pushed my time out to 5 hours 17mins.” Happy to have completed the 42km, but without another goal, Jack fell back into his old ways. The takeaways and bad habits crept back in, and following his emigration to New Zealand, he knew he needed another health kick.

“I was struggling to keep up with the kids, and I needed a nap during the day or I’d just be a zombie.”

With a 9-5 role at WorkSafe bringing more structure to his routine, he joined AUT Millennium Gym and started his journey back to running. He discovered the Monday and Wednesday morning Running Group, but found the concept quite daunting.

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MEMBER PROFILE

“I was coming from nothing again, and I thought that the group would be all elite runners,” Jack laughs. “I actually trained on my own for three months before I joined because I wanted to make sure I could at least run a mile!”

He soon learned that his concerns were not warranted at all. “Everyone was so welcoming,” he recalls. “They don’t care what level you’re at, everyone has their own goals and runs at their own pace.” The group makes a habit of meeting in the café following the running session, knowing they’ve worked hard and earned their coffee.

The group’s support helped propel Jack back into running, and having recently completed a half marathon, he’s set his sights on the Auckland Marathon in October, and beyond.

“I know I need a goal, so following the marathon, I’m going to train for my first Ironman, hopefully in 2021,” he says.

“I really want to be able to tick it off the list, so I’ve given myself a lot of time to train properly, to be realistic.”

With a bike on his Christmas wish list, Jack’s already putting in work on his swimming. He has become a regular at Adult Swim Squad lunchtime sessions, honing his technique in preparation for the 3.8km Ironman swim leg.

“It takes so long to improve your stroke, I’m not suddenly going to be an Olympian,” he laughs. “I’ve even managed to convince my boss to join in with me, and we encourage each other to come along. It also means I have permission to go swimming each lunchtime!”

Jack’s schedule now looks completely different than when he first came to New Zealand. Every Monday and Wednesday

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morning, he’s running laps with Running Group. On both of those days, he’s back at AUT Millennium at lunchtime for Adult Swim Squad. Thursday and Friday consist of his own runs, suited to his training schedule, which often includes a longer run over the weekends. Strength and conditioning is taken care of during Running Group sessions, where coach Kiri Price dedicates time to bodyweight resistance work.

“Kiri is fantastic,” Jack says enthusiastically. “I can’t speak highly enough of her – she’s so helpful, so knowledgeable.”

Jack’s advice for those who might need some motivation to boost their health and fitness? Just start. “It all comes together naturally,” he says. “I’ve gone from eating rubbish and smoking, not really caring about my body, to having to eat healthy at the right intervals, because I actually want to do it now,” he says. “I need that energy and I want my body to be the best it can be for my long runs.”

GET INVOLVED! Running Group: Advanced and Beginners Monday & Wednesday, 6am AUT Millennium track Adult Swim Squad Monday & Wednesday, 12.15pm Tuesday & Thursday, 6pm National Aquatic Centre

BEGINNER RUNNING GROUP

WANT TO RUN 5KM, BUT NOT SURE WHERE TO START? Let qualified running coach Kiri Price teach you safe running skills and technique to achieve your goals.

Better yet, be a part of a supportive group who have the same aspirations as you!

WHERE: AUT Millennium Stadium track – rain or shine!

WHEN: Mondays, 6am – 7am COST:

Gym members: Free Non-members: $7.00 per session or $55.00 for 10 sessions

AUTMILLENNIUM.ORG.NZ/RUNNING-GROUP WINTER 2019

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STAFF PROFILE

a fresh face AUT Millennium is excited to introduce Sam Nicolson, who has joined the organisation as our new Gym Manager. Starting at the beginning of June, Sam will lead the Gym team who help our community of Everyday Champions with their ongoing health and fitness journeys. While Gym members are bound to meet her over the coming weeks, we caught up with Sam to get an idea of where she’s come from and how she plans to make our wonderful Gym even better.

Tell us about your work experience and your background in the fitness industry?

I come from business management originally, but have also taught group fitness on the side for about as long as I’ve been in the corporate sector.

I have a marketing and management degree and first started my career at Air New Zealand in the pricing team, before moving to insurance a few years later which is where I stayed for the majority of my full-time career. In insurance I moved around pricing, product, and managing business performance and contact centre teams.

Four years ago I took a break from my corporate career to start a family and I’ve never looked back!

members and I really feel privileged to be part of the team.

There are so many passionate people and I’m really looking forward to helping bring all of the awesome ideas out to the surface.

There are so many aspects of this organisation I’ve only just started to learn about, and I am so excited to see how we can bring other parts of AUT Millennium into the gym.

What are you hoping to bring to AUT Millennium Gym? A little bit of me! With a technical background but a passion for health and fitness, I hope to add some practical and refreshing ideas to what is already a fantastic facility.

Most recently I’ve been contracting in human resources and business process as well as teaching up to 20 group fitness classes a week. My class experience ranges from aqua to pump to spin.

I’d love to be able to open the gym up to some new areas of the health and fitness world, helping people to explore new things and see their bodies and abilities in a different way. I see the gym as a puzzle piece in the lives of our members, and connecting all the AUT Millennium pieces for everyone is going to be really inspiring.

What is your favourite form of exercise and why?

Tell us about what you like to get up to outside of work?

Group fitness. I love the motivation of working out with others and smashing a high intensity session in a short space of time. I like variety with the classes I go to, although you’re more likely to see a pig flying than me in a Zumba class!

Playing with diggers and dump trucks in the dirt or sand…

Did I mention I have a three year old son, Alex? He really likes diggers, a lot. In fact, “digger” was his first actual word. Mega disappointment when he realised neither my husband nor I are digger drivers.

I try to incorporate little bits of exercise into my life in every way, so I walk wherever I can and I love to be outdoors.

From time to time you’ll find me out running around Orewa Estuary as well.

We live near Orewa beach so we spend a lot of our spare time down there digging holes, making sandcastles, and taking our Pomeranian for a walk. I’m a big Disney fan too, so if I’m ever missing for a week or so, I’ll be at Disneyland.

What excites you the most about joining this organisation?

Can you share the best piece of advice you’ve received or a motto you like to live by?

The people! The gym team, and the wider AUT Millennium team are next-level awesome. From my first interaction with the team, I’ve felt right at home and surrounded by some real experts. The shared passion for health and wellbeing across all areas of AUT Millennium is refreshing.

The people we have to share and deliver this to our members is even better.

I apply a GSD philosophy to my life: Get Stuff Done. I’m high energy and like to make the most out of my time and my day, so I try not to get caught up in the little things.

We have such a fantastic gym, with awesome staff and

I learnt very early in my management career we often spend a lot of time doing the menial things that don’t add value so now, I try and eliminate those little things and GSD! (Note: not to be confused with my beloved GHD hair straightener.)

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ABOVE: Rog from The Rock about to take the plunge.

RIGHT: Members gathered to farewell Gym Manager Maria Calderon.

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AUT MILLENNIUM IN PICTURES

LEFT: Some of our vibrant and committed Deep Water Running regulars with Nicole, Vicki and Kiri.

BELOW: The cutest models for our Easter range of Speedo togs.

WINTER 2019

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SWIM SCHOOL FEATURE

Why advanced swimming lessons matter Swimming is a skill for life. Just like any skill, once you master the basics, it needs to be practiced in order to maintain it. For the Chernomorets family, swimming was always going to be a longterm part of the family routine.

Mum Elena enrolled son Ivan in swimming lessons when he was three months old, and daughter Anna when she was one. Since then, the children have progressed to ‘graduate’ from AUT Millennium Swim School, having passed through all levels, from baby Periwinkles classes through to the advanced fitness squads. “We always knew our kids were going to continue swimming lessons through to their teen years,” Elena says. “We chose AUT Millennium because they provided classes for all ages and fitness levels.”

muscles, but also of muscle memory,” Rachael explains.

“It uses almost every muscle in the body, and so provides a higher level of fitness than other activities. For our swimmers, progressing through to the higher levels guarantees a certain level of competence beneficial in other water sports, like water polo, surfing, sailing and kiteboarding.”

Starting the children young was important for Elena.

“Water is a natural environment for children, having been surrounded by water in their mother’s belly, so it is much less stressful for them to be introduced to ‘swimming’ when they are young,” she says. Both kids loved being in the water, especially Anna, who had seen Ivan during his lessons and couldn’t wait to join in.

We were absolutely astonished when we first saw them doing butterfly!

Now aged 18 and 14 respectively, Ivan and Anna are pleased to have had so much time to develop their swimming ability.

“I really enjoy the workout and fitness aspects,” Ivan says.

“During a training session, I swam 2km on average!” Anna also enjoyed the physical benefits of swim training, but feels she learned more than just swim strokes. “AUT Millennium is such a positive and encouraging environment,” she says.

“I enjoyed the satisfaction and feeling I would have after swimming, and built my water confidence, alongside the additional physical and mental benefits.”

Elena agrees that her kids got more out of swimming lessons than purely swimming skills. “Especially at the advanced levels, it teaches kids to concentrate, to put effort in and gives them enormous confidence to achieve their goals,” she tells. “And it’s also a good way for them to show off in front of their peers and other parents at pool parties,” she adds with a laugh. When asked when the children became competent swimmers, and she felt confident in their water skills, she feels it was when they were around 11 or 12 years old, “when they could swim a good few laps without stopping.”

Swim School Operations Manager, Rachael Jones, feels that swimming presents constant learning opportunities.

“It’s an activity which aids in the physical development of

In the water, Anna enjoyed all strokes, and found butterfly the hardest to master. Ivan’s favourite stoke is freestyle, and he says he found backstroke the least enjoyable. They enjoyed receiving positive and constructive feedback from their coaches at the different levels. Having seen the benefits of advanced swimming lessons, they both have the same message for parents of children in the Swim School – it’s all about water confidence. “I now have the confidence that I know I can swim long distances,” Ivan says. “And fast!” adds Anna.

Elena enjoyed the experience of bringing her kids to swimming lessons at AUT Millennium. “The teachers and coaches are very knowledgeable and professional, it has always been a pleasure dealing with them,” she says.

“We were really impressed by the advanced techniques the kids learned at the higher levels – we were absolutely astonished when we first saw them doing butterfly!”

AUT Millennium Swim School runs morning and afternoon fitness squads for teens. Check out our website or chat to our friendly Swim School team about how our advanced swimming levels could benefit your child. swimschool@autmillennium.org.nz

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STRONG SWIMMERS. CONFIDENT KIDS.

JOIN TODA Y! Learn to swim in New Zealand's premiere aquatics facility!

PASSIONATE INSTRUCTORS.

STRUCTURED LESSONS

CLASSES FOR ALL AGES* *Classes from 3months to 80+!

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ATHLETE DEVELOPMENT

Turning good into great The ability to translate the latest in youth athlete development research into practical application is the key to our Athlete Development (AD) programme. It’s seen in action weekday mornings with Academy athletes on-site at AUT Millennium and at a satellite base at College Rifles.

This specialist knowledge and experience sees the team in demand to provide education sessions and catered workshops for school groups, coaches and clubs from around the country.

Throughout the year, the AD team run sessions tailored to three audience types – students, coaches and athletes.

The sessions are based around common themes for youth athletes; Good to Great, centred around the power of goal setting, and Eating to Perform, highlighting the importance of nutrition. AD Director Dr Craig Harrison and Programme Manager Patrick Davenport oversee the workshop content and work to provide the best overall experience for each group. “We develop both the athletic and learning capability of young people,” Craig tells. “We have groups who come back year after year because they see the value in what we do for their athletes, how that translates into their performance, and for school groups, into their learning.”

Some groups have specific needs, wanting to gain certain knowledge or benefits from their visit to AUT Millennium.

With GPS technology playing an increasing role in the tracking of an athlete’s training and in-game output, St Kentigern College was keen to have their Physical Education students understand how it can be utilised. “We took the group out on to the track wearing GPS gear, played some games and gathered the data,” Patrick says. “Together with the students, we were able to review the data, compare one

type of athlete to another, and hypothesise how that might change based on certain training methods.” While outside of the standard workshop content, it was an example of the AD team using their expertise to cater to a unique request, tied to an achievement standard for the students.

Baradene College recently completed a student workshop, engaging in athlete development theory and the importance of sleep, before a practical session in the Sports Hall including rock climbing, weightlifting and sprint sessions. Patrick adds that it’s not just these components which are beneficial for students and young athletes. “We assess athletes from a physical, mental and tactical standpoint, but they also love coming here for the experience. To be immersed in a high performance facility, and see some of New Zealand’s best athletes on-site, that’s great inspiration and really good for the culture of a team or group.” Some groups choose to stay in the on-site Accommodation to add to the team-building experience.

For those who might be interested in a school or sports academy group participating in an AD workshop, Patrick encourages you to get in touch. “What we do is driven by research, it’s all purposeful and deliberate,” he says.

“Athlete Development is the best example of a youth development programme in action. We will get to know your athletes, assess them and give them advice on how to get where they want to go in their sport.”

To find out more about Athlete Development workshops,

pdavenport@autmillennium.org.nz

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Keeping Auckland

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AKTIVE FEATURE

As you head in for a workout or to swimming lessons, you might not give a second thought to what happens in the offices scattered around AUT Millennium. Up on the second floor is a team of people dedicated to making Auckland the world’s most active city.

Established in 2013, Aktive set the regional strategy for sport and recreation in Auckland, and work with delivery partners and a number of national and regional funding partners to deliver community sport initiatives across the city.

The Auckland Approach to Community Sport is a targeted, scalable community sport system developed to make Auckland the most active city in the world, helping Aucklanders to be healthier, happier and more connected to other people. The strategy aims to bring people together with a targeted approach and develop a community’s, iwi’s, sector’s and leader’s ability to engage people and increase participation in sport and recreation. The initiatives are designed to meet Tāmaki Makaurau’s growing, diverse population and changing needs.

To deliver this vision, The Auckland Approach to Community Sport comprises five key areas of focus - advocacy; schools and community; coaching and talent development; sector development; and spaces and places - and identifies target priority groups: Young People 5-18 years; Girls 10-18 years; Indian, Māori, Chinese and Samoan ethnicities. It is underpinned by a strong commitment to helping children and low participation communities to be more active, as well as building the capability of sector providers and volunteers, including coaches.

Through these initiatives, Aktive invested over $10.5 million throughout the 2017-2018 period. Together with delivery partners including CLM Community Sport, Harbour Sport, Sport Auckland and Sport Waitakere, the team take a locally-led approach, letting the people guide many of The Auckland Approach to Community Sport initiatives.

“The key reasoning for this is giving the community what they actually want,” says Jo Redfern, Communications and Marketing Manager for Aktive. “We can provide opportunities and develop resources to suit their needs, rather than telling the group what we think they need. That way, it fits with them and they’re invested long-term.”

An example of this in action is HERA - Everyday Goddess, designed in conjunction with girls from the target age group. “Research shows that the largest drop off in terms of sporting participation is in girls aged 10-18 years,” shares Jo. “We put together a group of ‘HERA girls’, and asked them what activities they would like to take part in. People

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AKTIVE FEATURE

think netball and hockey are the ‘girl’ sports, but other answers we got out of the group included skateboarding and weightlifting.” These insights are invaluable, and drive the direction of the initiative. “We’re able to actually deliver what the group wants,” says Jo. “By listening to the girls, we can keep them interested and active.”

Auckland is known as one of the most culturally-diverse cities in the world, which gives Aktive a wide scope when addressing programming needs. The targeted communities are identified by Aktive’s Insights team, who conduct research into the different demographic groups across Auckland to identify the desires for activity. While there is a strong focus on youth, there are initiatives which support other ages and stages. “We discovered a group of Indian women who wanted to swim, but were not necessarily comfortable attending public swim sessions during the day,” Jo tells. “So, through our delivery partners, some pools are now making time and space available for this particular group, which is no different to mums having baby groups. It’s all about working to understand what it is that a group wants, and helping to deliver that.”

Another such initiative is ActivAsian, bringing together Auckland’s Asian communities to get active, become involved in sports and recreational activities, and also volunteer at events like All Blacks games. “For groups like these, who might not always be fluent in English, it’s not that they don’t want to be active, it may be that they don’t

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know where they can go and where they’ll be safe,” Jo tells. “Recreational activity helps them connect with the community and build a sense of belonging.” ActivAsian caters for all ages and physical abilities. With one in four people in Auckland identifying with Asian ethnic groups, this is one of the largest growing communities in Auckland.

SUPPORTING GRASSROOTS SPORT Sideline behavior at youth sport has garnered a lot of media attention over the last few years, with some parents crossing the line with regard to behavior towards referees, volunteer or the opposition. One of the most popular Aktive initiatives is Good Sports, targeted at the key adult influencers in children’s sport – parents, coaches, teachers and sports leaders. “Good Sports workshops cover various aspects from sideline behavior to early on-set of overuse injury, or sport burnout in young people,” Jo says. “These workshops are research-backed, and that gives credibility to what we’re saying. We can barely keep up with demand, we even ran a session for the media so they could understand what makes positive sporting experiences for youngsters.”

Another branch of Aktive’s support of Auckland’s sporting community is through the provision of toolkits to help clubs and codes operate effectively. A local sporting club can access best practice advice and templates to assist with everything from marketing and social media, to

AKTIVE FEATURE

finance and insurance, and risk and compliance. “We’ve designed these to be generic, so they can be applied to any club or code,” says Brittany Clark, Aktive’s Marketing and Communications Assistant. “Taking social media as an example, it’s a niche area that people don’t know a lot about, in terms of how often to post or how to reach people. We’ve put together a toolkit to help them, and they’re getting really good feedback.” Some codes have actively advocated for the toolkits, attending workshops with Aktive before rolling them out to all the clubs within their sport. “Building the capability within the clubs and codes is a big push for us,” says Jo. “We have tested all the toolkits with our delivery partners to make sure they’re useful. We want to make it easier to do the fundamentals, which they can apply in their own context to operate effectively.”

Because of the focus on locally-led initiatives, the Aktive team respond to the needs from within Auckland’s sports communities. Something they’ve been hearing a lot of recently concerns volunteers. “That’s an area of the sector which needs enhancing,” Jo says. “How do we get more volunteers involved? How do we work with them, how do we keep them engaged? That’s something we’re putting resource into going forward.”

LASTING IMPACT Within two years of operation, Aktive had facilitated over 500,000 free water survival lessons to young people as part of the Greater Auckland Aquatic Action Plan, and are now closing in on 1,000,000 lessons. Without the support of key funders, this type of work wouldn’t get off the ground.

With Auckland Council and Sport New Zealand as major

It’s all about working to understand what it is that a group wants, and helping to deliver that. funders, financing is also provided by organisations such as Water Safety New Zealand and the Trusts Community Foundation. Some funders have specific objectives for their money to be invested in, while others are happy to support various aspects. Return on investment is seen in participation numbers and impact. One funder, Foundation North, who usually give out annual grants, have been so impressed by Aktive’s impact that they have provided three years of funding to support identified areas of work.

For the Aktive team, they know their work is rewarding on a wide scale, but hearing the individual stories brings home just how much of an impact they’re having. “We often meet people who don’t have the access or resources to be active, like wanting to join a gym but not having shoes, or wanting to learn to swim but not having togs,” says Jo. “There was one girl who wanted to be a police officer, but couldn’t swim. She’s now swimming at a level to qualify for the police, which is just so rewarding for us to hear. That’s what it’s all about.”

To find out more about Aktive, and any of their initiatives, visit www.aktive.org.nz

Follow HERA on Instagram @heraeverydaygoddess

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PRIVATE SWIMMING LESSONS

With former New Zealand swimmer, Jacob Garrod We offer private coaching for those keen to further develop their swimming confidence, technique or fitness.

Under Jacob’s guidance, you can work on your specific goals in dedicated pool space. Whether you want to refine your stroke, build aerobic capacity or improve your overall swimming competency, Jacob will tailor your session to help you be the best swimmer you can be.

WHO ARE PRIVATE LESSONS FOR? • Beginner swimmers • Confident swimmers training for an event • Cross-trainers looking to maintain fitness • Anyone with a swimming goal

Jacob Garrod: jgarrod@autmillennium.org.nz

021 157 3445 autmillennium.org.nz 32

ATHLETE DEVELOPMENT BLOG

don't sleep on sleep Sleep is an essential nutrient of life.

Such is its importance, an increasing body of evidence now links poor sleep to chronic disease, including obesity, cardiovascular disease and diabetes.

What’s more (and not surprisingly), sleep plays a significant role in the performance and recovery of athletes.

A recent study in the Journal of Sports Sciences that investigated elite cricket players showed that education on ‘sleep hygiene’ improved overall sleep quality and reduced athletes’ levels of daytime sleepiness.

Athletes don’t sleep enough.

The sleep hygiene education, while also discussing why sleep is so important and how it works, is focused on the following five practical tips:

And when they do, the quality of their sleep is often poor.

• Maintain a regular bed and wake time;

For instance, research from 2015 showed that out of 283 athletes interviewed, over half (52.3%) were experiencing disturbances to their sleep.

• Ensure a quiet, cool and dark bedroom environment;

There are many reasons why athletes struggle with sleep, but here are the top 5:

• Avoid light-emitting technology devices in the hours prior to sleep; and

1. An increase in core body temperature after exercise

• Use relaxation strategies before bed.

2. An increase in tension and pain after training and competition

If you're interested in one of our Youth Athlete Sleep Workshops, please contact us for more information.

• Avoid caffeine and other stimulants prior to sleep;

3. Pre-competition anxiety 4. Scheduling of training sessions late in the day 5. A general increase in psychological stress.

Fortunately, the damaging effects of poor sleep can be minimised.

Dr Craig Harrison, Athlete Development Director: craig@athletedevelopment.org.nz

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ACCOMMODATION Sports camps, single stays, or teams from out of town?

Book AUT Millennium Accommodation to immerse yourself in a high-performance environment!

Call 19 09 477 20ne i or go onl ur o to book y y! next sta

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WWW.AUTMILLENNIUM.ORG.NZ/ACCOMMODATION

Managing a tight muscle Written by Rebecca Diana, HealthZone physiotherapist

Tight muscles can make us feel uncomfortable, restrict our movement and hinder our sports performance. They can cause injuries and impair our ability to do everyday activities or hobbies.

Knowing how to manage a tight muscle will come in handy at some stage for everyone, but it might surprise you to know that the management can be very different depending on where the tension is, and what its behaviour is like.

Mostly people think they need to stretch a tight muscle; it is quite an instinctive impulse. And sometimes you should.

But it’s not always appropriate. One thing that is going to affect how you should manage a tight muscle is if it is truly tight. What I mean is, does it just feel stiff and tight? Or is it truly short? This may be a hard thing for you to determine on your own, but your physio will likely be able to establish the difference. For example, if you just injured your neck and suddenly feel a lot of tightness in the muscles running up one side when you try and turn your head, do you think this muscle has suddenly shortened? Or perhaps your body is making it feel tighter to protect you from injuring yourself further? In that scenario, holding your neck at its end range of motion for 30 to 60 seconds may make us feel worse, not better, so static stretching, the often go-to management of tight muscles, is not actually appropriate.

If a muscle feels tight because you are in pain (which is a very common problem in our patients), managing the pain is going to reduce the tightness. If stretching reduces the pain, great! If it doesn’t, advice and encouragement, medication, heat, ice, massage, foam rolling, or manual therapy (just to name a few) may be far more beneficial.

If a muscle feels tight secondary to a certain activity, it is likely that one of two things is occurring. One, the way in which you are doing that activity is not ideal, or two, you are not strong enough to be doing that task. For example, if

every time you sit at your computer for an hour or more you get tightness in between your shoulder blades, then you might need to check in with how you are sitting. Stretching that muscle is not going to matter one bit if you return straight back to a slouched position. In actual fact, those muscles may already be sitting in a stretched position which is causing the pain and tension! If, however, your tightness is coming on in your calf or hamstring every time you run, particularly at a certain pace or distance, then it may be that your muscle is tight because it is working very hard to perform this task. In this instance, you can stretch to your heart’s content, but that tightness will keep coming back until you strengthen the muscle enough so it has the capacity to perform the task. It may feel odd to go away and load a muscle that already feels tight but research has shown that this is one of the only true ways to genuinely increase the length of a muscle.

If you have short-term muscle tension, try stretching (amongst other things) to try and manage it. For anything more long-term or recurrent, come and see one of the team at Healthzone Physio for a management plan that may address the underlying causes, rather than briefly improving the symptoms.

To make an appointment with the HealthZone physio or massage team, phone 09 477 2098.

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SPRINZ FEATURE

World-leading research attracts global students to AUT Millennium

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AUT SPRINZ has an unrivalled record for producing highimpact research related to improving physical performance and human potential, as well as developing sector capability in coaching, leadership, and management.

A central aspect of SPRINZ is its postgraduate students, who work on projects with industry professionals looking to improve their organisation’s performance and/or potential through the integration of theory into practice. AUT SPRINZ houses over 100 PhD and masters thesis students, many of which come from overseas, to conduct research with our leading sport organisations.

Kedric Kwan and Alyssa-Joy Spence are among the latest recruits to embark on a PhD at AUT SPRINZ.

SPRINZ FEATURE

Kedric Kwan international student from malaysia TOPIC: Assessing weight-cutting strategies and its impact on readiness and performance in powerlifters.

SUPERVISORS: Dr Eric Helms, Dr Adam Storey and Dr Brandon Roberts FROM: Petaling Jaya, Malaysia My decision to do a PhD was motivated by the fact that there was a need to fill a specific gap in powerlifting and I wanted to play a role in giving back to the sport which I love. Being a powerlifter and coach, there is a huge importance placed on improved readiness prior to competition. However, there could be numerous variables that affect readiness such as sleep, emotional state, and weight cuts. However, not much has been done specifically in powerlifters as it pertains to weight cutting, yet this is something almost every powerlifter has to do because powerlifting is a weight class sport.

To understand weight cutting better and to investigate how it could potentially affect performance, I knew I needed a supervisor that knows the sport and its nuances. That is when I found Dr Eric Helms, who isn't only a prolific coach, but also completed his PhD focusing on powerlifters as well! The minute we connected, I knew he would be a good match as my primary supervisor, and I have not regretted my decision since. Being here for almost four months, I've been enjoying the great community of PhD

students in our faculty and the ability to share and discuss specific knowledge in the different field of Strength and Conditioning. It really does show you that there is so much to learn!

New Zealand has also been lovely as arriving in the summer, it was a perfect blend of sunshine which reminded me of home, but with less humidity. The beaches up in the North Shore, the fresh seafood, and most importantly the supportive community, are some of my favourite parts of New Zealand and I can't wait to be fully immersed in this culture!

Alyssa-Joy Spence international student from Canada TOPIC: Relationship between strength, flexibility, and stiffness in powerlifters.

SUPERVISORS: Prof Mike McGuigan and Dr Eric Helms FROM: St. John’s, Newfoundland, Canada I decided to do a PhD because I had a question that I really wanted to answer. As a yoga teacher and powerlifter, I was curious as to if, or how, stretching would affect strength performance! I started researching possible schools and supervisors that I thought would help me answer that question and found Prof Mike McGuigan and Dr Eric Helms at AUT. They seemed like the best possible fit for what I wanted to accomplish so I reached out to them - and six months later I was here!

Based on my conversations with Mike and Eric, I was confident that I would love New Zealand and the SPRINZ community and both have lived up to my expectations.

New Zealand feels like a warmer version of home - with nicer beaches. Being based at AUT Millennium has provided unique opportunities to engage with fellow students,

faculty, practitioners, and athletes! We have monthly meetings where people from each of these categories come together and have great discussions. Plus, the atmosphere here is very supportive and motivational for both my studies and training!

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RANGITOTO COLLEGE

Rangitoto College is not only our neighbour, but is also one of AUT Millennium’s founding organisations. The school has played an integral part in the AUT Millennium story since our establishment in 2002. Over the past 17 years, Rangitoto students have trained and competed at our facility with their classmates, clubs and national squads. Flame is proud to share the latest achievements of Rangitoto College athletes.

Rangitoto boasts a number of sailors who are nationally and internationally ranked

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emma bercich in action

Rangitoto sailors take out national title Rangitoto College is proud to have a large number of national and international ranked sailors competing for the school. Our competitive team racing programme prepares students for regional and national competitions, and is overseen by experienced Murrays Bay Sailing Club coaches Connor Corguard and Scott Leith.

2019 has seen our students represent Rangitoto College at two regattas. The first was the Fleet Racing Regatta on March 4 - 5 at Wakatere Boating Club in Devonport. All three of our students who entered placed in the top three of their classes, with Seb Menzies taking second in the Starling class, and Harrison Baker and Caleb Armit placing

second and third respectively in the Laser Radial class.

Rangitoto sailors also excelled at the 2019 North of the Bridge Team Sailing Regatta held on March 24 - 26 at Parua Bay in Whangarei. The team of Seb Menzies (skipper), Luke Tilsely (crew), Harrison Baker (skipper), Lucy Leith (crew), Caleb Armit (skipper), Alex Hebberd (crew) and Naomi Ferrissey (crew) started strong, finishing day one as top rank. Rangitoto sailed consistently, fighting off some strong challenges from Kerikeri High School, Westlake Boys High School and Wentworth College to hold onto first place and win the regatta.

National honours for Rangitoto students Rangitoto College has a proud history of students achieving national honours in a variety of sports. In Term 1 2019, the following students gained national squad selection or won a national championship or title in their chosen sports.

Sailing

2019 420 Class New Zealand National Championships: Seb Menzies 2019 WASZP New Zealand National Championships: Seb Menzies

Volleyball

Selected in the New Zealand Youth Team: Ethan Skelton, Nico Lietz, James Sadlier and Emma Bercich Selected in the New Zealand Junior Men Team: Mitch Coulthurst

Football

New Zealand U17 Women's Identification camp selection: Niamh Quann

sporty.co.nz/rangitoto

@rangitoto_sport

Basketball

The following students were named in New Zealand Basketball selection squads for the 2019 Asian & Oceania Championships.

U17 Men New Zealand Squad Selection: Ezekiel Priest, Zach Riley, Ethan Skelton and Tautoko Wynyard U19 Men New Zealand Squad Selection: Harrison Payne and Dallas Clayton U19 Women New Zealand Squad Selection: Centaine Noom-Duckworth

Beach Volleyball

2019 Bronze New Zealand Age Groups: Emma Bercich New Zealand Beach Team: Carrie Bagnall, James Sadlier and Kiana Stevenson

Water Polo

At the New Zealand Water Polo Awards, the North Harbour U14 Maroon team was named Male Team of the Year. The following Rangitoto College students were part of this team: Boston Frost, Samuel Afu, Tomas Armes, Caiden Brown, Oliver Pritchard and Luka Misur.

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FOUNDATION CLUBS North Harbour Water Polo Club was overjoyed to see our former chairman return to the chair after a break of ten years. Mr Peter Broome, who was one of the founding members at our club, decided to come back on board and take the club to the next level. His perspective on water polo is inspiring and he adds so much to the sport. All three of his adult sons (Dave, Chris and Alex) have been members of our senior men’s team in past years along with representing the country as well. We also wished our retiring chairman Brian Landry the best after nine years of incredible service to the club.

In February our senior competition started off with the club entering four teams into the Auckland Water Polo Senior League. Unfortunately it was not as good as previous years in regards to competition organisation, but that didn’t stop our North Harbour teams taking out both gender titles – GOLD for our men and women.

Senior women’s team member Clodagh Weir

We were excited to launch our brand new scoreboard clock at the National Aquatic Centre. The club has fundraised for five years to get this, and huge thanks goes to Constellation Community Trust for their help as well.

senior men in wellington for national league

The end of April saw the start of the newly revived New Zealand National League. There have been some changes in the format and professionalism of the competition which bodes well for the season. We have entered our Senior Men (sponsored by Cootes Construction) and they are now known as the North Harbour Turtles. Our Women have continued their sponsorship with Carlton Party Hire in Glenfield and are known as the North Harbour Hammerheads. Both teams have also received sponsored uniform this year from Constellation Community Trust, Under Armour and Delfina Sports. Each member received a brand new backpack specifically designed for water polo, a branded pair of togs, a polo shirt sponsored by Under Armour and the use of our brand new poolside robes. AUT Millennium continue to sponsor our team drink bottles and they can be seen poolside during the season.

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Over the past weeks we have continued to run trials for our U12 teams that enter into three events during the year.

The increase in numbers is mind-boggling and we are struggling to cope with the 130 children that want to begin the sport. Our club run an event in July that will see teams called ‘newbies’ take to the pool and play in a manner beneficial to their age group – one which focuses on fun, enjoyment and lots of swimming and passing exercises.

We encourage new players to the sport to enjoy their time playing water polo and ensure they learn how to work within a team environment.

At the beginning of May our U18 teams started their season with five teams entered in the Auckland Water Polo U18 League. We also had U16 age group players trial to make teams for the 2019 season. As always, there is lots going on at North Harbour Water Polo Club!

WANT TO KNOW MORE? Interested in trying Flippa Ball or Water Polo?

Find out more about North Harbour Water Polo Club today: www.northharbourwaterpolo.co.nz waterpoloadmin@autmillennium.org.nz

record-setting girls relay team

• Livvy Wilson: Senior 4x100m relay

• Hamish Gill: Senior 4x100m relay

• Anthony Nobilo: Senior hammer throw

• Edward Osei-Nketia: Senior 100m, 200m

• Alexander Parkinson: Senior discus

• Nick Southgate: Senior pole vault

• James Steyn: Senior pole vault

• Matthew Wyatt: Senior long jump

The 10 year girls 4x400m relay team consisting of Amy, Marina Stowers, Karmen-Elizabeth Maritz and Eva Stowers received an Auckland record and resident record.

• Jayden Williamson: U18 high jump, discus

• Josh Inger: U20 high jump

Nadja Kumerich and Amelie Fairclough achieved a 13 year girls 4x100m resident record in an Auckland interprovincial team.

World Championships

Junior Athletes It’s been an exciting season for our club juniors who have produced some stunning results, broken several records, and were recognised at the recent Athletics Auckland Prizegiving.

Two of our girls were named Auckland Athlete of the Year for their age! Talia Van Rooyen won the award for Grade 12 Girls and Amy Hurly took out the Grade 10 Girls.

In the 12 year old girls, Talia earned a 4x100m resident record (as part of an Auckland interprovincial team) as well as a 200m Auckland Championship and resident record.

Amy achieved a 10 year old girls Auckland Championship and resident record in the 2000m as well as a resident record in the 1500m.

Amelie also received Auckland and resident records in the 14 year girls 4x400m relay along with Pippa Plummer, Anna Tucker and Gerri Gibson.

Matthew Fleming achieved a 200m Auckland Championship record and long jump resident record for 9 year old boys.

Oceania Championships North Harbour Bays Athletics would like to congratulate the following members selected to compete at the Oceania Championships in June in Townsville, Australia:

• Briana Stephenson: Senior long jump

Congratulations also to club members named in the initial selection to represent New Zealand at the 2019 Doha IAAF World Championships:

• Portia Bing: 400m hurdles

• Eliza McCartney: pole vault

• Malcolm Hicks: marathon

Athletes with conditional selection for the World Championships are:

• Zoe Hobbs: 100m, 200m

• Olivia McTaggart: pole vault

• Edward Osei-Nketia: 100m

Athlete Recovery Lounge NorthSport Academy, the coaching arm of North Harbour Bays Athletics, is pleased to announce the acquisition of the Athlete Recovery Lounge. The profits from Recovery Lounge go back to supporting our athletes, so we would like to say a huge thanks for their support in athlete recovery! www.recoverylounge.co.nz mitch joynt in action

• Mitch Joynt: Open Para T67 100m, T67 400m

• Portia Bing: Senior 400m hurdles

• Nicole Bradley: Senior hammer throw

• Zoe Hobbs: Senior 100m, 200m, 4x100m relay

• Olivia McTaggart: Senior pole vault

• Amy Robertson: Senior 100m hurdles

WANT TO KNOW MORE? If you would like more information on North Harbour Bays Athletics, please get in touch today. baysathletics@autmillennium.org.nz www.baysathletics.co.nz Coaching www.northsportcoaching.co.nz

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FOUNDATION CLUBS

Bayley, Coach Stas, and Emilio at North Islands

Auckland Championships At the 2019 Olympic Weightlifting Auckland Championships NorthSport lifters secured four medals!

Our two junior lifters, the Quintero brothers, kicked off the Auckland Championships under the guidance of Rangitoto College’s 2018 Coach of the Year and 2017 World Masters Champion, Nicole Kumerich. Andres and Juan’s determination and focus earned them both podium placings! Juan competed in the 55kg class, lifting 31kg and 41kg to place third. Andres earned second place in 61kg class with a 38kg snatch and a 60kg clean and jerk.

NorthSport’s Vice President and senior lifter Henry Kang faced a tight battle for the bronze medal in the 67kg class in which he lifted 78kg in the snatch and 90kg in the clean and jerk. It came down to the last lift between competitors and Henry managed to secure a strong third place.

Masters lifter Natassia Suares represented NorthSport in the 59kg class, snatching 40kg and lifting 53kg in the clean and jerk with gutsy attempts on her third lifts. Her passion for weightlifting recently landed Nat the role of Sport Manager for Olympic Weightlifting New Zealand.

In the 64kg class, New Zealand Masters Champion Kelly McGowan produced a great performance with six successful lifts. Kelly snatched 51kg and set a new national masters record of 68kg in the clean and jerk.

Henry Kang, 67kg class: Completed five lifts with a super strong 79kg snatch and 96kg clean and jerk, for a total of 175kg. He finished fourth in the senior division.

Chandler Hoffman, 67kg class: Completed six lifts, finishing with an 80kg snatch and 105kg clean and jerk, for a 185kg total. Chandler cleaned up the medals with gold in the junior and youth divisions, and silver in the senior division.

He also qualified for the New Zealand Senior Nationals.

Jayden Double, 73kg class: Finished with five lifts, a strong 84kg snatch and 106kg clean and jerk, for a total of 190kg.

He came away with silver medals in the youth and junior divisions, and fourth place in the senior division. Jayden qualified for the New Zealand Senior Nationals.

Bayley Garnham, 89kg class: Completed four lifts, including an 88kg snatch and 115kg clean and jerk for a total of 203kg (5kg personal best). Bayley won the gold medal in the junior division and qualified for the New Zealand Senior Nationals.

Emilio Marquez de Prado, masters athlete, 89kg class: Finished four lifts with a 77kg snatch, 102kg clean and jerk, and total of 179kg (a 5kg personal best). This was a solid foundation heading into the Oceania Masters Championships in June.

Kelly McGowan, masters athlete, 64kg class: Completed three lifts with a 57kg snatch, 74kg clean and jerk, and 131kg total. These three results were all personal bests and new national masters records. Kelly placed fifth in senior division and qualified for the National Championships.

Competing in the 89kg class, Emilio Marquez de Prado showed consistency Kelly McGowan at the in his technique and mental Auckland Championships approach by successfully completing all six lifts (snatching 66kg and clean and jerking 90kg) to finish in sixth place at the Auckland Championships.

Ryan Barnido, 96kg class: Finished with three lifts, including a 90kg snatch, 107kg clean and jerk, and total of 197kg (personal best). Ryan placed seventh in the senior division.

Nat, Kelly and Emilio were selected to represent New Zealand at the Oceania and Commonwealth Masters Championships held on the Gold Coast between 13 – 16 June.

Leslie Chisholm, 96kg class: Lifted a 107kg snatch, 135kg clean and jerk (a personal best), producing a total of 242kg.

He placed fourth in the senior division, came second in the Rod Kennedy tournament and qualified for the New Zealand National Championships.

North Island Championships The North Island Championships were held the weekend of 18 – 19 May on home ground at AUT Millennium. The competition doubled as Round 2 of the Rod Kennedy Auckland Team Series. NorthSport lifters competed across two days and produced some great results, including podium placings, personal bests, national qualifiers, and New Zealand records.

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Iain Harris, masters athlete, 96kg class: Completed three lifts with a 90kg snatch, 112kg clean and jerk (a new national masters record), for a total of 202kg (personal best). He placed sixth in the senior division.

WANT TO KNOW MORE? If you are interested in getting involved in Olympic weightlifting, please email us for more information.

northsportweightlifting@gmail.com

FOUNDATION CLUBS North Shore Primary Schools Competition North Shore Swimming Club hosted another successful Primary School Competition at the National Aquatic Centre in April. We had 28 schools enter with 434 swimmers. This year saw an increase from 392 swimmers in 2018.

Some of the feedback we received following the event: “Thank you for organising an awesome day. Our kids all thoroughly enjoyed themselves. Thanks, too, for all your help introducing us home schoolers to swimming competitions.”

“Thanks for another amazing event. You and your team do a fantastic job. Thank you for giving these children such a wonderful opportunity.”

AON National Age Group Championships – NAGS A large contingent of North Shore swimmers travelled to the Wellington Regional Aquatic Centre to compete at the AON National Age Group Championships from April 16 - 20.

This was a very successful meet for our athletes. The club

carina doyle at swimfest

Pickett beat his National Age Group record for the 16 year old boys 100m freestyle, clocking a time of 50.62s.

Michael and Amadika Atkinson qualified for the 2019 World Junior Championships which will be held in Budapest in late August. Michael qualified for both the 50m and 100m freestyle, while Amadika made the qualifying time in the 16 year old girls 200m freestyle with a PB time of 2:02.58s.

Cameron Gray broke the 15 year old boys 100m backstroke National Age Group record in the final with a time of 57.71s.

Golden Homes Swimfest Swimfest is all about swimmers of all ages coming together to compete. With another record amount of entries, the 2019 Swimfest was set to be the biggest and best yet.

Entries exceeded over 800 which was up from last year’s 730.

michael pickett at nags

came away with 23 gold (national titles), 23 silver and nine bronze. North Shore Swimming also took out the top club points award in landslide victory with a whopping 2,045.50 points. The closest competitor was United Swimming Club who finished with 1,362 points.

In the relays, the North Shore medal haul included two gold, four silver and two bronze. The 400m freestyle club relays were the last events of the finals, which saw Michael

North Shore Swimming hosted 28 clubs during the two-day meet held at the National Aquatic Centre from 11 - 12 May. This year’s SKINS events proved to be very exciting with our own Bradlee Ashby winning the 19 & over males and Carina Doyle taking second in the women’s.

The top club trophy for most points was awarded to Howick Pakuranga along with $1,000 worth of gear. We would like to thank all of our sponsors who offered their support to make the 2019 Golden Homes Swimfest possible.

WANT TO KNOW MORE? If you would like to find out more about North Shore Swimming Club, please visit our website:

www.northshoreswimclub.org.nz

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AUT MILLENNIUM SCHOLARSHIP ATHLETE

Lydia O’Donnell After representing North Harbour Bays and Auckland throughout the summer athletics season, distance runner Lydia O’Donnell headed to America to take on the fifth edition of The Speed Project: an ultra-relay from the Santa Monica Pier to the iconic Las Vegas sign. We asked Lydia about the experience and found out about her running journey so far.

You recently competed in the 2019 Speed Project in the U.S. Tell us about your relay team, the race, and how you got involved?

The Speed Project (TSP) is one of the craziest things I have ever done. You run from Los Angeles to Las Vegas, covering around 550km, with no rules. There is no set route – just get to Vegas on foot as fast as you can. The race is like no other and really pushes you mentally and physically to your limits. I have run TSP twice, in 2018 and 2019. Both were totally different experiences. In 2018 I ran with an Australian-based running crew called Hunter Athletics, and this year I joined an international team representing Tempo Journal – a running media channel.

We raced with a six-woman team, and placed third overall and were the first allfemale team. We broke the record by over seven hours. It is a tactical race, and doesn’t just come down to the running – which is an aspect I love. You have to be smart as to how you break up the race and the route you take. It really opens your eyes up to the world outside of the typical competitive running world and puts an entire spin on how you approach the sport. I love competing on the world stage, but lacing up with a team to achieve such an insane goal gives you even more respect for athletics and running.

Two weeks before TSP, you won gold in the 5,000m at the New Zealand Track & Field Championships, and three weeks before that you won the national 10,000m title. What are the differences in your preparation heading into different types of races and how does your body handle the demands of competing in events in quick succession?

My focus over summer was on the track and I know that working on my speed and improving my times in the shorter races is only going to help with the longer distances in the future. I managed to run a PB in both the 10,000m and 5,000m,

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AUT MILLENNIUM SCHOLARSHIP ATHLETE

and I believe the work I put into the track definitely carried through to TSP. Even when I am running track, I am still running relatively high mileage, it is just the sort of runner I am. Heading into TSP I had to complete a few longer endurance workouts, but the speed from track and aerobic fitness from the mileage I run worked well to get me through the 96km I ran for TSP. My average pace was around 3:50 per kilometre, which I wouldn’t have thought was possible before the race, but somehow when you are in a team you get carried through.

up to one another. We now have 15 communities across the world and are kicking off in new towns every few weeks. It is awesome to bring people together who have suffered or are suffering, and give them hope. I find running provides an easier way to connect to one another, and being part of a community helps you feel a sense of purpose.

In 2016 you launched the One Step running group. Tell us about the purpose of One Step and how it came about?

I am really lucky in the sense I look after my own hours and I work for myself. I am able to prioritise my training and let my work fit into my life as an athlete. I am currently in training for my next marathon, so the mileage is ramping up. I am running about 100 mile (160km) weeks, with double runs most days. I do one speed session a week, one day of strides, and one longer run that is sometimes broken up into intervals. My other days are either steady or easy runs. I am in the gym about three times a week.

I get into the gym as much as I can. Strength training is super important as a long distance runner. Building muscle makes you stronger and faster, but also helps to prevent injuries. When you are running 160km on the road each week, it can be difficult to manage but definitely a priority.

One Step arose to create awareness for mental illness and to educate the public on how important movement is for anxiety and depression. The idea came from a similar minded group called One Wave – in which they spread the message of how surfing can have positive impacts on mental health. I am a huge believer that movement is medicine for the mind, and have seen first-hand the impacts that running can have on the perspective people have on life. We started our community in Auckland with a group that gets together once a week to run. Not to run fast, or to break PBs, just to run. We run laps, we talk and we open

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What does a typical week look like for you in terms of your training schedule and working towards becoming the best athlete you can be?

AUT MILLENNIUM SCHOLARSHIP ATHLETE

You’ve competed in track events and marathons regionally, nationally and internationally. What has been the highlight of your running career so far, and what events are you working towards in the future?

I guess I have a few highlights! The Speed Project was definitely the most memorable race as it tests you like no other. But running the New York Marathon in 2018 for Movember, the men’s health charity, was a huge moment for me. NYC Marathon is one of the major marathons and the support on the course was insane. It was like the entire city came out for us and I have never heard cheering so loud in my life. Running through the streets of Brooklyn and through the five boroughs of the city was so interesting, the race is a tour of NYC. I ended up in 20th place, and although it was far from the time I was wanting to run, I was really proud of what I achieved on that day.

Create your love for running first. Run for the fun of it, not to be the best.

Images: Tempo Journal and Riley Wolff. visit www.tempojournal.com

Who have been the biggest role models and influences on your running career, and what advice do you have for other runners and young athletes?

What would you tell the members of our AUT Millennium community who are interested in taking running more seriously?

The biggest influence I have had to date was my first running coach I had at high school. Rose Wright taught me how to love the sport, to run for the passion and make sure that is the priority. I was so lucky to be told to be patient and to not over-train as a young athlete. Throughout my running career I have seen so many athletes break from too much training too young. I didn’t start seriously training until I was 20. I am so thankful for Rose and give her full credit as to why I am still running now. It takes years to condition yourself to running high mileage. And this message is the first one I give to any young athlete wanting to get into the sport. Create your love for running first. Run for the fun of it, not to be the best. Be patient with your training and understand that gradual progress and sustainable running will bring you success in the future. Plus it will make you actually enjoy the sport. And if you love it, you will want to do it forever.

To stay motivated to run, set yourself some runningspecific goals. Give yourself time and be patient with your training. It is important with your programming that you have a mixture of workouts throughout the week that focus on speed, strength and endurance. Rest and recovery is a key part of running too, so make sure you are getting enough.

If you allow yourself the time to focus on your goal and have an educated input into your running programme you will not only improve your PBs, but you will enjoy the training even more.

To keep up-to-date with Lydia and find out about her personalised running plans, head to lydiaodonnell.com

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