JOCK ATHLETIC PAYS TRIBUTE TO PAUL WATSON AND THE NOTTINGHAMSHIRE OUTLAWS. THE TRIBUTE OF THE MONTH GOES TO FELLOW JOCK ATHLETIC CO-FOUNDER PAUL WATSON (PICTURED CENTRE) AND THE NOTTINGHAMSHIRE COUNTY CRICKET CLUB, WHO WON THE COUNTY ONE DAY TITLE FOR THE FIRST TIME IN DECADES AT THE HOME OF CRICKET (LORDS) LAST MONTH. WATTO HAS GONE FROM RUGBY LEAGUE TO CRICKET, TO INDIA BACK TO RUGBY LEAGUE AND NOW BACK TO CRICKET WITH NOTTS, WHERE HE’S HAD A GREAT IMPACT THERE AS THE S & C COACH. CONGRATS TO THE TEAM AND WELL DONE MATE!
WE HAD A VISIT LAST MONTH FROM SKINS AND BEN JOHNSON WHO TOGETHER HAVE BEEN ON A WIDE ANTI-DRUGS CAMPAIGN. BEN TOOK OUR ATHLETES THROUGH A SESSION ON SPRINT STAR I WAS LUCKY ENOUGH TO INTERVIEW HIM FOR A DOCUMENTARY. THROUGH THE 1980’S BEN JO WAS THE 100M SUPERSTAR AND WORLD RECORD HOLDER IN AN EXTREMELY DRUG-TAINTED ERA. DISQUALIFIED FOR STEROID USE AND STRIPPED OF HIS 1988 OLYMPIC GOLD MEDAL AND HAS PA PRICE SINCE. NOW HE IS ON AN ANTI DRUGS IN SPORT CAMPAIGN, WHICH HE IS DOING FOR FREE. H HUGE AMOUNT TO OFFER IN HOW TO AVOID GETTING CAUGHT UP IN THIS AREA, WHAT STEPS CAN IN PLACE TO PROTECT YOUNG ATHLETES, BUT ALSO FROM A PERFORMANCE PERSPECTIVE HOW T WITH THE PRESSURES OF SPORT ON THE BIGGEST STAGE AND THE TECHNICAL ASPECTS OF SPR GREAT TO SEE SKINS AND BEN DOING SOMETHING POSITIVE ABOUT THIS ISSUE WHERE WE CAN FROM BEN’S MISTAKES. BEN’S WORDS WERE PROFOUND AND HIS DEMONSTRATION OF THE STAR SOMETHING ELSE! EMPIRICA RESEARCH RECORDS THE VIEW OF THE PUBLIC ON THIS CURRENT DAR IN AUSTRALIAN SPORT FOR SKINS COMPRESSION GARMENTS, WHICH IS DETAILED ON PAGE 8.
A WORLD RTS AND OHNSON HE WAS AID THE HE HAS A N BE PUT TO COPE RINTING. N LEARN RTS WAS RK ISSUE
Olympic Sprinter Ben Johnson coaches our athletes on their starts during an exclusive training session with Jock Athletic as part of the #ChooseTheRightTrack anti-doping campaign.
WHAT A MONTH AGAIN IN SPORT! SO MANY GREAT PERFORMANCES. KENYA’S WILSON KIPSANG HAS BROKEN THE MARATHON WORLD RECORD IN BERLIN IN A NEW OFFICIAL BEST TIME OF 2 HOURS, 3 MINUTES AND 23 SECONDS-THAT’S SUB 3MIN KM PACE FOR 42.2KM, VERY IMPRESSIVE. ON OUR FRONT COVER THIS MONTH, LAURA JAMES, WHO USED TO BOTH WORK FOR AND TRAIN WITH US, HAS WON HER FIRST MAJOR EVENT WITH A TELEVISED WIN IN THE BLACKMORES SYDNEY RUNNING FESTIVAL HALF MARATHON. WELL DONE LJ - MANY MORE TO COME. THIS MONTH I INVITE YOU ALL TO TAKE ON A GREAT EVENT, THE WANDA SURF CLUB’S SPRING BEACH CLASSIC. IT’S AN 8KM RACE OUT TO BOAT HARBOUR AND BACK FROM OUR VERY OWN WANDA SURF CLUB, AND IS PROUDLY SPONSORED BY OUR GREAT MATES AND SPONSORS CRUST GOURMET PIZZA BAR CRONULLA, VERY GENEROUS SUPPORTERS OF THE LOCAL COMMUNITY. ALL MONEY RAISED GOES TO WANDA AND IT’S A SPECTACULAR RUN, JOG OR WALK. FOR SOME TIPS ON SAND RUNNING READ MY SAND RUNNING ARTICLE INSIDE.
8 YOU, THE SPORTS FAN: DRUGS IN SPORT Empirica Research
16 SAND RUNNING
MISUNDERSTOOD Jock Campbell
24 PLANNING TO SUCCEED Dan Atkins
32 DISTANCE RUNNING: BUILDING DISTANCE INJURY FREE Peter Colagiuri
38 PRE-CHAMPS SENSATION Peter Hadfield OAM
42 NO EXCUSES Lauren Kitchen
St. George District Cricket Club kick off their Pre-season launch with a bit of running-between-wickets, speed & technique work.
EZINE BRAINS TRUST PUBLISHER Jock Athletic EDITORS Jock Campbell / Melissa Campbell ART DIRECTOR/DESIGN Kiss the Sky ADVERTISING/PRODUCTION Melissa Campbell 6
CONTRIBUTORS Dan Atkins, Jock Campbell, Peter Colagiuri, Rebecca Gawthorne, Peter Hadfield, Lauren Kitchen, Siobhan McCarthy, Paul Watson, Eloise Wellings
Cover Image: Our great mate Laura James winning the Blackmores Sydney Half Marathon on Saturday 22 Sept. Well deserved. jockathletic.com Image: marathon-photos.com
LAURA SIDDALL Amateur Athlete Profile
SPRING CLEAN: EATING CHALLENGE Rebecca Gawthorne
ATHLETE NEWS Jock Athletic
EDITORIAL OFFICE Jock Athletic | PO Box 1186 Cronulla 2230 0415 998 636 | EMAIL email@example.com www.jockathletic.com
SUBSCRIBE NOW » OCTOBER 2013
DRUGS IN SPORT / DRUGS IN SPORT / Dear Sport, It’s not me, it’s you… it’s just, well, I don’t trust you anymore. You thrill me with amazing feats, but then it turns out it was all a lie. I want that excitement and awe I used to have when things were honest and real…now, I just don’t know what to believe. You’ve stolen my wonder away and replaced it with skepticism. We’ll still keep in touch, but it’s just not the same anymore. Your disappointed fan.
EMPIRICA RESEARCH 8
YOU, THE SPORTS FAN
/ DRUGS IN SPORT / DRUGS IN SPORT SKINS PURE SPORT SURVEY RESULTS. Recently we worked with SKINS Compression Garments on a large-scale survey of sports fans across the globe to take a “pulse check” on the issue of drugs in sport. It’s an issue that is complicated, complex, and confusing. In the survey, we asked questions about banning athletes, whose fault drug use in sport is, what’s OK and what’s not, what sports they are most skeptical of, and what impact it has on the fans. We gathered the opinions and reactions about a topic that has – as one of our survey respondents said – “taken the joy out of sport”. The survey was done for SKINS as part of their #ChooseTheRightTrack campaign. This campaign is aiming to establish an Athlete Support Council to help athletes choose the right track and to help tackle the cultural issues of drugs that seem to be systemic in some sports. The campaign also seeks to increase funding to WADA in order to strengthen the global processes required to combat doping.
We had 1838 people take the survey and here is a snapshot of the results. Strap yourself in. The essence of the results is captured in the “break up” letter (left) that we penned as a summary of the key findings. Fans are disappointed, distrusting, disillusioned – they believe that drugs in sport are rife and that spectacular performances are likely to be drug-aided.
BUT WHY DO THEY THINK ATHLETES TAKE PERFORMANCE ENHANCING DRUGS (PEDS)? AND WHAT PUNISHMENTS DO THEY WANT TO SEE? THAT IS WHAT WE WANTED TO EXPLORE… It’s the desire to win that is thought to drive use of PEDs. For many of the fans, it was thought that it was an athlete’s extreme desire to win that leads them to take PEDs (63% agree), but some also thought that it was an athlete’s desire to keep earning money
(52% agree). However, there were some stark country differences to this issue – fans from the USA (72%) were much more likely than fans from the UK (48%) or Australia (49%) to think that it was the desire to keep earning money that leads to PED use.
Fans don’t trust the current testing system. Most agree that the current strategies are not working (72% agree) – in fact, there is not much confidence that the current strategies can detect athletes who are taking PEDs (31% agree). Fans think that PEDs are a huge threat to the future and integrity of sport. Most fans agreed that PEDs are the greatest threat to the future and integrity of sport (73% agree), but this statement also had 19% of fans sitting on the fence and 8% disagreeing with this statement – their reasons were that while they agreed PEDs were bad for sport, they also thought that betting and match fixing were issues that threatened the future and integrity of sport. Fans think athletes have the resources to make informed choices. Fans believe that the resources are there for athletes to make informed decisions about what is allowed or not allowed to be taken (77% agree). Fans want to see drug cheats penalized – harshly. There was extremely high endorsement for stripping athletes of their titles/wins (82% agree) and that sporting 10
codes must enact zero-tolerance stances and ban guilty athletes (80% agree). There was also strong acceptance that sponsors should cut off financial support of guilty athletes (79% agree). Half of the respondents also supported one of the harshest penalties – banning for life from any type of competitive sport (51% agree). Interestingly, Australian (80% agree) and UK (90% agree) fans were much more strongly in favour of stripping titles than the US (71% agree) fans. Fans feel cheated as supporters by drugs in sport. Fans said they would feel “cheated” if their club/team was found guilty of using PEDs (80% agree) – to the point where some would strongly consider cancelling memberships (55% agree). Fans also think that any PED use ruins the reputation of the entire club/team (77% agree). Fans are crying out for clean completion – they were much more in favour of seeing excellent (clean!) competition (70% agree) than seeing spectacular (drugged!) performances (8% agree). Importantly, there was near universal agreement that athletes who take illegal performance enhancing drugs set a bad example for kids (91% agree), ruin the true spirit of the game (90% agree), and ruin the fairness of competition (91% agree). However, fans also think that PEDs put the athletes’ health at risk (86% agree). PEDs are lose lose lose as far as the fans are concerned. The Essendon impact. Given the timing of the survey, we couldn’t resist the opportunity to ask the Australian fans about the Essendon saga. There was strong agreement that regardless of the result of the AFL/ASADA
DRUGS IN SPORT / DRUG SRT O P S N I S DRUG
investigation that the reputation of the club has been damaged (69% agree), and the value to sponsors has been diminished (63% agree). “Dirtiest” sports are perceived to be bodybuilding, Tour De France, Gridiron, and Sprinting. We asked respondents to estimate the percentage of athletes they would suspect to have used illegal performance enhancing drugs in a range of events. What is clear is that the sporting fans are skeptical – with even the “cleanest” sports still getting double-digit percentage estimates of drug use (SEE TABLE ON PAGE 12).
US fans think that US athletes are more likely than athletes from other countries to use PEDs. US fans are incredibly skeptical – with 53% of US fans thinking that US athletes are more likely than athletes from other countries to have used PEDs. Only 6% of Australian fans think that Australian athletes are more likely than athletes from other countries to have used PEDs. Only 5% of UK fans think that UK athletes are more likely than athletes from other countries to have used PEDs. Fans are putting the blame mostly on the individual athlete, but others are in the firing line too. We asked fans to indicate how much of the blame they attributed to a range of people if an athlete has been found guilty of using illegal performance enhancing drugs. The sponsors, national/ international governing bodies, and antidoping authorities are thought to have little blame (each with under 11% of fans saying
‘Most fans agreed that PEDs are the greatest threat to the future and integrity of sport, but ... while they agreed PEDs were bad for sport, they also thought that betting and match fixing were issues that threatened the future and integrity of sport.’
/ T R O P S N I S G U R D DRUGS IN SPOR
THE PERCENTAGES FOLLOWING EACH SPORT REPRESENT THE ESTIMATE OF HOW MANY ATHLETES FANS THINK HAVE USED PEDS.
International Bodybuilding Competition – men (71%)
International Bodybuilding Competition – women (65%)
Tour De France (59%)
National Football League (gridiron, USA) (48%)
Men’s 100m running final at the Olympics (47%)
Major League Baseball game (USA) (41%)
Women’s 100m running final at the Olympics (40%)
NRL Grand Final (Australia) (37%)
Men’s 50m freestyle swimming final at the Olympics (36%)
AFL Grand Final (Australia) (36%)
National Basketball Association final (men, USA) (35%)
Men’s Marathon at the Olympics (33%)
Premier League Final (soccer, UK) (31%)
Women’s 50m freestyle swimming final at the Olympics (31%
International Rugby Union Grand Final (31%)
Women’s Marathon at the Olympics (29%)
A-League Football Final men (soccer, Australia) (26%)
Women’s National Basketball Association final (women, USA)
Wimbledon Tennis singles final – men (23%)
Wimbledon Tennis singles final – women (22%)
National Football Final women (soccer, Australia) (19%)
Test Match Cricket – Australia vs. England men (17%)
Trans Tasman Netball Grand Final – women (15%)
Test Match Cricket – Australia vs. England women (14%)
all/most of the blame), moderate amounts of blame are attributed to team management, nutritionists, and coaches (each with 19-26% of fans saying all/most of the blame), higher amounts of blame to the trainer/sports scientists and the doctor (each with 33-34% of fans saying all/most of the blame)…but by far the most blame lies with the individual athlete (with 73% of fans saying all/most of the blame). Masking drugs were deemed to be the “worst” PEDs, followed by anabolic steroids and human growth hormone. We gave fans a long list of drugs and methods – from steroids to vitamin supplements – and asked them to categorise into “this is OK for athletes to use” “this is not OK for athletes to use” and “I don’t know enough about this to make a categorization”. Interestingly, the top of the “NOT OK” list was “masking drugs to cover the use of other drugs” – it seems that the deception involved in taking a drug purely for covering up the use of another drug was the worst offence in the eyes of fans. This was followed by anabolic steroids and human growth hormone. Things that were seen as OK for athletes to use included vitamin supplements, high altitude training, and protein powder. Many fans believe Lance Armstrong simply had access to better science and was able to stay ahead of the testers. While most of the fans agreed that drug use was simply part of the culture of cycling at the time (81% agree), they also thought that Armstrong was just smarter than the testers – always
two steps ahead so that he never got caught (76% agree). Most agreed that the saga just highlighted the flawed process of drug testing (78% agree) and some even thought that it was something that was systematically covered up because of Armstrong’s value to the sport (48% agree). There is strong support for increasing funding to WADA. The skepticism of the fans is evident – they feel that we are at a point where they can’t trust the sporting events they watch to be clean. But do they think there is a solution? There was strong support for providing more funding to WADA if it will reduce the use of PEDs (75% agree), but what is clear throughout this survey is that fans have lost faith and trust in sport. A truly disappointing state of affairs.
WHAT DO YOU THINK? ARE YOU A DISILLUSIONED FAN? IS SPORT ALWAYS GOING TO HAVE DRUGS ISSUES? CAN WE FIX IT? WE’D LOVE TO HEAR YOUR VIEWS – JOIN THE #CHOOSETHERIGHTTRACK CONVERSATION ONLINE.
D FANS WERE ALSO GIVEN THE CHANCE TO TYPE IN THEIR FEELINGS ABOUT THE TOPIC… SOME OF THE RESPONSES SIMPLY CONFIRMED THE LEVEL OF DISAPPOINTMENT AND LACK OF TRUST FANS HAVE IN SPORT, SOME POINT TO THE FEAR THEY HAVE FOR THEIR KIDS GOING INTO SPORT, AND SOME SPEAK TO SOME VERY DARK ISSUES. WE HAVE INCLUDED SOME SELECTED QUOTES HERE…
I hate them. I feel cheated because they lied to me. I watch sport so I can see it played well, not so I can see someone getting a sponsorship or trying to stay in the game when they aren’t up to it. If you’re injured, stop playing. If you’re not good enough, go home. You don’t get to follow your dream at the expense of my dream. Male, 45-54, Australia
I was a football trainer and massage therapist for over 15 years in country football. I have seen players injected with pain killers during games by nurses with substances that I have been told were stolen from operating theatre waste bins. This problem is far, far larger than anyone knows and is at all levels of sport. Female, 45-54, Australia
To quote one of the greatest parent to child lines ever, “I’m not mad, I’m just disappointed.” I’ve developed my love of sport over my entire life and to see the prevalence of doping across the spectrum of sport and from the highest to the lowest levels is truly disappointing. Male, 45-54, Canada It certainly doesn’t surprise me as people cheat in all areas of life. The main problem is that when ever
Has jaded my view of ALL elite competition regardless of sport. Has turned me from avid fan to casual fan. Boyhood heroes stolen away. Male, 35-44, Canada
something spectacular happens on the sporting field there will always be a hint of doubt even if it involves the cleanest of
S N I S G U R D
SPORT / DR
UGS IN SPO
athletes. Sadly sport as a
we ever know for sure at
whole is now tainted. Only
all) is heartbreaking to me
a zero tolerance approach
as a fan. Why spend my money
can fix this. Male, 35-44,
supporting a sport when I
don’t know how genuine it even is anymore? Female, 26-
I’m always disappointed to learn of dopers, but rarely surprised. Female, 45-54, USA Either Chris Froome is a cheat or I just doubted every pedal stroke of the greatest [TOUR DE FRANCE] performance of all time. The
EMPIRICA RESEARCH IS A SOCIAL AND CONSUMER RESEARCH FIRM BASED IN MELBOURNE AND MIAMI. FOR MORE INFO CHECK OUT EMPIRICARESEARCH.COM.AU
fact that we won’t know for sure for 10 plus years (if
SAND RUNNING MISUNDERSTOOD
WITH THE MAJORITY OF AUSTRALIA’S POPULATION LIVING ON OUR MAGNIFICENT COASTLINE, WE HAVE FREE ACCESS TO THE SAND AND THE SEA LIKE NOWHERE IN THE WORLD. WITH THE MASSIVE GROWTH OF EXERCISE AND PARTICULARLY RUNNING OVER THE PAST 20 YEARS, SOFT SAND IS A GREAT OPTION IF YOU WANT TO LOOK AFTER THE LONG TERM HEALTH OF YOUR JOINTS, USE A MORE CHALLENGING SURFACE AND VARY YOUR TRAINING.
Soft and running YES, RUNNING ON SAND IS MORE PHYSICALLY DEMANDING THAN RUNNING ON A HARD SURFACE, AND YOU SHOULDN’T BASE YOUR WHOLE TRAINING ON IT. Surf Life Saving competition has always had a component of soft sand running in their sport, from sections of the Uncle Toby’s Ironman racing through the 80’ & 90’s, as well as having a 2km soft sand race in the World Titles and now in local, state and Australian carnivals. Beach flags and the beach sprint have been staples of Surf Life Saving since it’s inception, but we’re more interested in the distance soft sand running in this edition. Over the past 10 – 15 years soft sand races have popped up all over Australia, with Sydney hosting the Bondi Barefoot, Manly Soft Sand Classic, our own Wanda Extreme 6 & Jane McGrath Classic on Australia Day. A great way to test the water is Wanda Surf Club’s Spring Beach Classic, in October, which is a combination of soft and hard sand over 8 kilometres out to Boat Harbour and back.
Growing Soft Sand Fraternity With the lessening of impact on the joints, the feel of soft sand between the toes and the great location of running on Australia’s magnificent coast line, the prevalence of soft sand runners and racers is booming. Cronulla 18
is no exception, although a mere ghost town in comparison to Bondi Beach at 7am in the morning where they need traffic wardens to avoid collision. My beloved and famous Wanda Sand hills used to be pretty quiet on a Saturday morning 20 years ago, where you’d occasionally bump into one other person o the dunes with their dog. Today, particularly in the summer, it’s teaming with activity. It’s not uncommon to see 3-4 NRL footy teams out there smashing out some hard pre-season training amongst at least 5 fitness groups.
WHAT’S SO GREAT ABOUT THE SAND HILLS I HEAR YOU SAY? IT’S A SIMPLE, GREAT WAY TO SIGNIFICANTLY INCREASE THE INTENSITY OF YOUR TRAINING WITHOUT THE INCREASED IMPACT ON YOUR JOINTS OF A HARD SURFACE, AND ALL THAT WITH THE MAGNIFICENT SCENERY OF THE HILLS, THE BUSH AND THE OCEAN. Why don’t you come and try our free Jock Athletic Saturday morning 7am session that’s been running for 23 years? It’s physically and mentally challenging and only for the positive mind – no whining allowed and don’t be late.
Research There’s been a little research done on the effects of soft sand running which dispel
many of the old wives tales. Energy cost is a good one I think everyone will like, with for the same distance as running on the hard surfaces soft sand requires around 1.6x the energy cost. Yes that means more calories burnt for the same distance covered. In other words, yes it is harder on the soft sand â€“ boohoo, nothing worthwhile in life comes easy! You think walking makes it easier, I tell you no, it came out 2.6 times the energy cost of walking on hard surfaces i.e. you burn 2.6 times the amount of calories walking the same distance on sand.
Ground reaction forces, measured in the amount of your own bodyweight going through your foot on impact with the ground on the soft sand are less compared to the hard surfaces (concrete footpaths). In jogging on soft sand around 1.8 times your bodyweight, whereas on the hard surface around 2.2 times. This doesnâ€™t seem like a large difference, but when you times that by 5000 to 10000 steps it does add up significantly. What does this mean? Yep; you guessed it less impact and jarring on your precious joints, whilst increasing intensity at the same time. OCTOBER 2013
THOSE ARE A FEW MYTHS ABOUT SOFT SAND, MOSTLY OLD WIVES TALES. HERE’S THE TRUTH: Slowing down leg speed: With regard to athletes I’ve heard many football coaches, sprint coaches and physios say soft sand running slows down leg speed. I’ve often asked to see the research on this or proof. Maybe if you ran on soft sand alone this may happen, but a well balanced plan that includes track speed work, tempo runs, hills and over speed work will certainly ensure this doesn’t happen. The message is to always have a rounded plan, and no one training mode has all the answers. Soft sand is unstable and leads to injuries like sprained ankles: totally the opposite in fact. The forgiving nature of the sand shapes to your foot landing and in 30 years of training and coaching on the soft sand I have never seen someone go over on their ankle - that’s been confined to gutters, edges of athletics tracks, potholes etc and I’ve seen plenty there.
THE MECHANICS OF SOFT SAND RUNNING Is slightly different to running on other surfaces, where the push is what propels you forward and gives you a solid surface to push off and a rebound from the surface that helps bring your leg back through.
WITH SOFT SAND MUCH OF THE DRIVE FORCE FROM YOUR FOOT INTO THE GROUND IS DISSIPATED. SIMILAR TO CYCLING, LIFTING THE FOOT OUT OF THE SAND BECOMES A LARGE PART OF THE TECHNIQUE. THIS ALSO HELPS YOU NOT TO SINK INTO THE SAND AND SPEND AS LITTLE TIME ON THE GROUND AS POSSIBLE. THE HIP FLEXOR BECOMES MORE OF A PRIME MOVER IN THE TECHNIQUE, AND REQUIRES MORE FLEXIBILITY WORK TO STOP IT TIGHTENING, WITH GLUT STRENGTHENING TO MAINTAIN HIP MUSCULAR BALANCE.
It’s very similar to swimming, in that the more you do of it; the more efficient you become at it and get the “feel” for the sand. The great coach Percy Cerutty knew the benefits of it, Olympic legend Herb Elliot used to train in the sand hills and Aussie legend Alby Thomas in his late seventies still runs the Wanda sand dunes and swears by them. I even travelled 3 hours drive from London to Wales with Sebastian Coe and Tamsyn Lewis when she was at her peak to train in the Welsh sand hills. There must be something to it!
Check out Jock’s Must Do Event for a great sand race to get involved in!
Tips • Introduce sand running gradually • No more than 2-3 sessions per week on the soft sand • Think light on your feet • The compressed sand of tire tracks or someone else’s footprints make it easier to run on •
Your calves will definitely be tight and sore after your first 1 – 2 sessions, but they will get used to it quickly
• Be consistent and you will quickly improve • If you want to race, join a Surf Club and let the games begin • Enter a fun run and have a go at it, life is for doing, not sitting on the side lines • Enjoy the beach, we have a beauty right here in Cronulla
MUST DO EVENT SPRING BEACH CLASSIC RACE DETAILS:
JOCK CAMPBELL JOCK CAMPBELL IS A SPORTS SCIENTIST, ELITE STRENGTH & CONDITIONING COACH, LEVEL 3 ATHLETICS COACH
WHAT: 8KM on hard & soft sand
& CURRENT WANDA SLSC DISTANCE
WHERE: starts Wanda Surf Club out
RUNNING COACH. HE HAS TRAINED &
to Boat Harbour and back!
COACHED SOFT SAND SURF LIFESAVING
WHEN: 9am, Sunday 13th of October
BEACH FLAGGERS, SPRINTERS AND 2KM
MORE DETAILS: wandasurfclub.com
RUNNERS TO STATE, AUSTRALIAN AND
Challenge yourself and race it, or just aim to finish it for first timers. PROUDLY SPONSORED BY:
WORLD TITLES OVER THE PAST 20 YEARS. FOR MORE ON JOCK , CHECK OUT HIS WEBSITE JOCKATHLETIC.COM OR EMAIL EZINE@JOCKATHLETIC.COM
PLANNING TO SUCCEED DAN ATKINS
THE DAYS ARE GETTING LONGER AND WARMER AGAIN WHICH WHICH MEANS ONE THING - TRIATHLON TIME! FOR THE SEASON AHEAD, IT IS CRUCIAL THAT YOU MAKE SURE YOU HAVE A GOOD PLAN OF ATTACK AND MAKE SURE YOU HAVE THOUGHT ABOUT WHAT RACES TO DO AND THE IMPORTANCE OF THE OUTCOME YOU’LL RECEIVE FROM THE INITIAL RACE AND HOW IT FITS INTO YOUR OVERALL PLAN.
TO BEGIN YOUR SEASON YOU NEED TO THINK OF YOUR LONG TERM GOAL. IF IS AS SIMPLE AS GETTING THROUGH A SPRINT DISTANCE TRIATHLON. SO REALISTICALLY IF YOU’VE NEVER DONE A TRIATHLON BEFORE YOU WANT TO GIVE YOURSELF ABOUT 3 MONTHS OF TRAINING TO REALLY MAKE SURE YOU CAN ENJOY THE EXPERIENCE OF THE RACE.
of all sorts of emotions. Some happy, some angry, some sad, some content and OK with the outcome. But realistically, if you’re in your infancy of your triathlon life you really need to make sure your turning up to any race happy and looking forward to the challenge ahead, knowing full well the training you have been doing has set you up to get through the race as best as possible.
IF YOU HAVE BEEN A LONG TIME READER OF JOCK ATHLETIC EZINE YOU WOULD HAVE READ MY ARTICLES ON “PRECISION PLANNING” AND THE PLANNING THAT GOES INTO YOUR SEASON. I ALSO MENTIONED ABOUT RACING EARLY IN THE SEASON TO “TEST’ YOUR FITNESS BEFORE HITTING YOUR KEY RACE FOR THE SEASON.
Once you have your key race, then plan in where you can test yourself. Most Australian states have started races so there is plenty on offer. Pick a race where the distance is shorter so your recovery and ability to be able to train with-in 24-36hrs is good. Sometimes if a race isn’t an option then plan some good quality brick sessions in your training, going from a swim into a bike session, allowing the body to adapt to getting out of the water and straight onto the bike. Then maybe run off the bike. It doesn’t need to be long to start with. Run for 10mins. The first time will feel really different - the body won’t know how to adapt but then your training hits in after about 5mins. So it is just that first 5mins you need to prepare for. The volume of the race is dependent on your overall training and how much you actually run.
It is crucial that you make sure you have a good plan of attack and make sure you have thought about what races to do and the importance of the outcome you’ll receive from the initial race and how it fits into your overall plan. All the training is setting you up to let the race be your reward. That is why a lot of athletes post-race look so relieved it is over, in fact why most finish compounds are full 26
Setting it all up Work backwards: plan your key race, make sure you have time to plan your training around this, if you are to venture into a squad, mention to the coach your focus.
Be prepared. Like a good boy scout, always turn up prepared. Know in your mind you have done the distance in training and now it is a matter of stringing it together and at a faster pace than you have in your training. If you know you have run 6km in training for the last 10 weeks then running 5km off the bike should feel easy right? Well it should if you have done some “fatigue resistance training” (this is my own term for this sort of training).
TRIATHLON IS SIMPLE. THE MORE PAIN YOU HAVE MANAGED IN TRAINING, THE MORE ENJOYABLE THE RACE WILL BE.
So in your training you at some stage need to train through fatigue to get the best response from your body. Plan to ride in the AM then run in the PM. Swim in the AM then ride in the PM. Have a few days of this a week and slowly your body will adapt in a way that is needed as soon as you get off the bike and run in a race. You need to get through some days where you just don’t feel like getting out there but the feeling you will have after these sessions, I can promise you, will make up for the loss of sleep etc.
Race Preparation Test event: in a perfect world you’ll live in a warm place where you can test your arms and legs out early in the season. If not, set it up in training. Go to your local pool and warm up the same way your body is used to (key point here, always stick to the same thing as you do in training) so if you’re used to swimming 400m easy and then you do some little efforts in training do the same in your race simulation. Then swim let’s say 500m timed (for those doing a sprint distance 750m swim) then get out and quickly get dressed and get onto your bike and ride say 5km easy to where you can open it up. Do a 30min effort on the bike as hard as you can handle (don’t think about the run - its training) then get straight back and run off but build the run, don’t go out hard (everyone does in their initial race of the season). Make sure you finish hard. If your training is going well and you have been really consistent with your plan, this will give you the motivation to get through your training till the race.
Race Day If your key race for the season is on before the end of the year, write down some little key things to keep reminding yourself of everything you need to pack the day before. Don’t wake up and try and do it the butterflies will be buzzing and chances are you need that little bit extra time to visit and then re-visit the bathroom!!!! 28
Breakfast: if you race at 7am and it takes you an hour to get to the race. Be there by 5.45 at the latest. Now a day’s transition gets packed at every race in Australia and are almost always sold out. Generally speaking the smaller sprint distance races are the most popular for athletes much like yourself. So be prepared!!!! Breakfast can hard to stomach due to nerves. Like your training for the swim bike and run you need to train your body to adapt to it. Have things that are simple- I have always had 3 Weetbix - still do every day for breakfast. I can run on this as well as swim and ride. Don’t play around with gels or anything new on race day, your stomach won’t be used to it and could end in disaster!!! Be simple with food choices and race on your fitness, not the money in your pocket!!!
I DON’T TEND TO SAY GOOD LUCK TO MY ATHLETES AT THE START OF RACES. FATE WILL GET YOU ACROSS THAT FINISH LINE NOT LUCK IF YOU HAVE PLANNED WELL. SO GET PLANNING AND THINK ABOUT THAT FEELING AND SENSE OF ACHIEVEMENT AS YOU FINISH YOU GOAL RACE.
One thing I can promise you, it won’t be your last! Have fun.
DAN ATKINS IS THE NEWLY APPOINTED NATIONAL TALENT COACH FOR WA & SA FOR TRIATHLON AUSTRALIA, HEADING UP THEIR HIGH PERFORMANCE PROGRAM. HE HAS SOME 25 YEARS EXPERIENCE AS A TRIATHLON COACH AND ATHLETE. NOW BASED IN WA, YOU CAN CONTACT DAN DIRECTLY: DANATKINS08@GMAIL.COM
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DISTANCE RUNNING WE OFTEN SEE RUNNERS GETTING INJURED DURING THE DISTANCEBUILDING PHASE. THIS IS NO COINCIDENCE. THIS IS WHERE RUNNERS NEED TO PUSH THEMSELVES BEYOND THEIR PREVIOUS DISTANCES TO GRADUALLY APPROACH THEIR PRE-RACE TARGET. BUT HERE’S THE THING: YOU’RE AT GREATER RISK OF INJURY WHEN YOU LOSE YOUR RUNNING FORM, AND YOU LOSE YOUR RUNNING FORM WHEN YOUR STABILISERS FATIGUE. IT’S AT THIS POINT THAT THE HIP, KNEE, ANKLE AND FOOT ARE ALL UNDER MORE STRESS. BUT HOW CAN YOU AVOID THE SEEMINGLY INEVITABLE ISSUE OF FATIGUE AND LOSS OF FORM?
PETER COLAGIURI OCTOBER 2013
Current guidelines and pitfalls THE “10% RULE”: Although the concept is sound, this wisdom is open to interpretation. The 10% figure is an arbitrary figure without supporting research or rationale. But newer runners need to increase at a slower rate than runners with a longer history of training. The other difficulty with this guideline is that it applies to overall load, not just distance. But how do you account for a slightly longer run, at a faster pace and with more hills?
THE “INTERNET PROGRAM” It’s the program that you googled or found on a running website. It’s in a neat little table and seems to make sense. But who designed it and who was it designed for? There’s a reason that running coaches design programs on an individual basis. No two people are the same and no two races are the same. Your strengths and weaknesses are specific to you and need a program specifically for you. Saving a few dollars on a free program often comes back to bite you, with more dollars spent on physio down the track.
THE RUNNING GROUP: Joining a running group is great. You can meet up with like-minded runners are collectively train towards a race or goal. But almost every group will run at a pace that is different to yours. Too fast and you’ll fatigue early. Too slow and your economy is compromised, increasing impact forces and technique issues. Either way, both situations markedly increase your risk of injury.
Tips and tricks 1. THE “RUN:WALK” APPROACH: Not as girly as it sounds. The concept here is that you run for a set period of time (commonly between 5 and 12 minutes), followed by a recovery walk of 2-3 minutes. Then repeat. It allows the muscles to recover, reducing the accumulated fatigue. It brings the heart rate down (thus the 2-3 minute timing of the walking phase) and improves heart rate recovery and muscle efficiency. And it’s surprisingly good for pacing, with many noticing that they can maintain a pace similar to their running pace for a longer period of time, even using the run:walk as a race strategy.
2. THE TWO-PART SESSION:
3. THE “FINISHER”:
The idea here is to use a steady medium distance or short fast run to tire the legs, followed by a quick session with high intensity, often on hills or stairs. The benefit of this type of session is that you can fatigue the legs on a safe medium distance or short fast run, without risking injury, followed by a session that will push you to (and past) the point of fatigue. The difference here is that it’s obvious when you fatigue, as you can’t keep going up the hill or stairs, whereas on a long run, muscle fatigue may manifest as poor running form but you may not notice your own form until it’s too late.
In this little gem of a session, you head out for your long run as you did the previous week (same distance, same pace). But when you get home, you go straight into skipping, boxing or strength work. The idea is simple – run for the technique and fitness, then work on your stabiliser strength once they’re close to fatigue. Because the key to increasing endurance is increasing the endurance of stabilisers, why not just target them directly?
Warning signs LOSS OF PERFORMANCE: If you notice that your regular run is taking longer, it might be time for an easy week or even a week off.
ONE-SIDED SORENESS: If muscles on one side are getting sore, fatigued or tight, it’s a good idea to get it checked out. At best, it’s a muscle asymmetry that will need correcting. At worst, it’s an injury manifesting.
PROLONGED SORENESS: If you’re still sore two days after a run, something’s not right. Although DOMS creates up to three days of soreness, it only occurs in untrained runners. If you’re mid-program and carrying soreness for days, it’s likely to be an injury.
PETER COLAGIURI IS A SPORTS PHYSIOTHERAPIST, SPECIALISING IN RUNNING INJURIES. HE PRACTICES IN MIRANDA AND MANLY IN ADDITION TO RESEARCHING AT THE UNIVERSITY OF SYDNEY. FOR MORE INFORMATION SEE BIOATHLETIC.COM.AU, OR BOOK AN APPOINTMENT VIA (02) 9977 1580 MANLY@BIOATHLETIC.COM.AU
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THE WORLD TRACK & FIELD CHAMPIONSHIPS HELD IN MOSCOW IN AUGUST ARE NOW A FADED MEMORY BUT IT WAS THE PRECHAMPIONSHIP ATTENTION WHICH RECEIVED MOST INTEREST, WRITES PETER HADFIELD OAM.
Pre-World Championships Sensation Four of the world’s leading sprinters Asafa Powell, Tyson Gay, Sherone Simpson and Veronica Campbell-Brown tested positive leading into the World Champs. Gay, who was the fastest man in 2013 leading into the World Championships with three impressive runs of 10.75, 10.79 and 10.86 also won gold in the 100m, 200m and 4x100m at the 2007 World Championships.
Powell and Simpson tested positive for the banned stimulant Oxilofrone at Jamaica’s national championships in June. Powell is a former world record holder in the 100 metres - the last man to hold the record before teammate Usain Bolt broke it in 2008. He also helped Jamaica win the 400-metre relay gold at the 2008 Olympics. Simpson won Olympic gold in the women’s 400 relay in 2004 and silver in 2012, along with silver in the 100m in 2008.
Both Simpson and Powell have placed the focus on their new physical trainer, Christopher Xuereb of Canada, saying supplements he provided caused the positive tests. The Jamaican pair’s test was hot on the heels of a positive doping test by another Jamaican marquee sprinter, three-time Olympic gold medallist Veronica Campbell-Brown. The 31-year-old is the 2004 and 2008 Olympic winner in the 200m. She also won gold in the 4x100m relay at the 2004 Athens Games. In London, she won bronze in the 100m and silver as part of the 4x100m relay team. She was suspended from competition in June after testing positive for a banned diuretic at a meet in May in Jamaica. The high profile positive tests immediately prompted speculation concerning world record holder and Olympic sprint champion Usain Bolt, who also competed in the Jamaican Trials. However, his Irish agent, Ricky Simms, quickly dismissed any such fears for his athlete. THE PRE CHAMPIONSHIPS’ SENSATIONS DIDN’T HAVE ANY EFFECT ON BOLT. HIS PERFORMANCES IN MOSCOW WERE AS WE HAVE COME TO EXPECT – ELECTRIC!
His three gold medals in the 100m, 200m and 4 x 100m relay placed him as the most prolific medallist in World Championship history, a remarkable feat when you consider that he was disqualified in the 100m at the 2011 Championships in Daegu for breaking.
PERFORMANCES BY THE AUSTRALIAN TEAM WERE MIXED. Sally Pearson, after a severely hampered preparation with two hamstring injuries, won a silver medal in the 100m hurdles in what was her best time of the season in 12.50 seconds, but she was always behind the eight ball and always behind US Champion Brianna Rollins who was a deserved winner in 12.44. The stand out Aussie performance was from West Australian Javelin thrower Kim Mickle (pictured right) who has had a stellar 2013 season. Her throw of 66.60m was a huge personal best and was a fitting climax to her consistency winning a silver medal behind dominant thrower Christina Obergfoll of Germany. Kathryn Mitchell, our other thrower in the competition, threw a Season’s Best to finish 5th. Perennial medallist and someone who deserves more recognition that he gets is race walker Jared Tallent. Tallent won Bronze in the 50km walk behind two Russian competitors in a time of 3 hours 40 mins 03 seconds. He also won Bronze at the 2011 Championships which adds to the three Olympic minor medals in his trophy cabinet. Break Jared’s split times down and he is clocking 4 minutes 24 seconds per
kilometre for 50kms and he is walking! How many of you can run 1km at that pace? Zoe Buckman ran a PB of 4.04.82 in the semi final to qualify for the final, where she ran a confident race to finish 7th in 4.05.77.
The Australian domestic season will get under way just after Christmas, with the carrot of a Commonwealth Games spot. Selectors have indicated that they will select a large team for Glasgow, there will be a large group of potential athletes putting in the hard yards over the next few months to ensure that they see their name on the final team list. Image: corporate.olympics.com.au
PETER HADFIELD OAM IS AN OLYMPIC DECATHLETE WHO REPRESENTED AUSTRALIA IN TWO OLYMPIC GAMES AND TWO COMMONWEALTH GAMES, WINNING A COMMONWEALTH GAMES SILVER MEDAL BEHIND OLYMPIC CHAMPION AND WORLD RECORD HOLDER DALEY THOMPSON. AS WELL AS WORKING AS A TV AND RADIO COMMENTATOR AND MOTIVATIONAL SPEAKER, PETER PROVIDES TRAINING PROGRAMS FOR SPORTING TEAMS AND INDIVIDUALS.
NO EXCUSES STAY ON TRACK WITH A WIND TRAINER - RAIN, HAIL OR SHINE ONE OF THE MOST EFFECTIVE TRAINING TOOLS I HAVE ACCESS TO IS AN ERGOTRAINER, A WINDTRAINER SYSTEM THAT ALLOWS ME TO BUILD PROGRAMS ON THE COMPUTER TO CREATE STRUCTURED EFFORTS AND RACE SITUATIONS OR TO COMPLETE VIDEO TRAINING SESSIONS. THIS KIND OF TRAINING IS VERY USEFUL FOR MY PREPARATION AT ALL STAGES OF MY SEASON, WHETHER IT BE IN THE BASE SEASON WHEN THE WEATHER IS TERRIBLE, BUILDING UP TO IMPORTANT RACES WITH INTENSE EFFORTS OR SIMPLY A TRUSTY RECOVERY PROGRAM TO SPIN THE LEGS OUT FOR THE COMING DAYS.
LAUREN KITCHEN 42
Image: Karin Kanen
MY TRAINER OF CHOICE IS THE TAXC BUSHIDO. THE KEY PROGRAMS THAT I FIND EFFECTIVE ON THE TACX HOME TRAINER ARE FOCUSED ON BUILDING STRENGTH AND POWER, INCREASING FITNESS WITH HIGH INTENSITY OR RECOVERY.
Strength & Power
A strength and power program that I often use is based on about 4-5 intervals of high watts for between 4-7 minutes with adequate recovery in between each effort.
I COMPLETE THE EFFORTS AT A LOW RPM IN ORDER TO FOCUS ON BUILDING STRENGTH IN THE LEGS AND BUTT. For example a 5 minute warm up at an easy pace followed by one interval of 4-5minutes at a slightly lower wattage or heart rate then the following intervals. Next you swap between recovery watts in a high RPM, approximately 90rpm and then strength intervals in a low RPM, approximately 60rpm. The whole program is completed in approximately 1
hour and is defiantly a tough one. It could be compared with strength efforts on a climb but I live in a place that is pancake flat so this program essentially lets me build strength for the climbs that I face in races, particularly in the south of Europe.
High Intensity A typical high intensity program is focused in getting the heart rate up with a lot of varied intervals and little recovery time. The intervals are generally shorter than a power session as is the recovery. I like to build programs that bring you up the max level in steps and also back down in steps, which really pushes you to try to recover at a higher level than normal. EXAMPLE: • An easy warm up of five to ten minutes then • 2minutes at 60% max heart rate then • 2min at 70% then • 2min 80% then • 2min 95% then • Back down so 2min 80%, then • 2min 70% then 2min 60% then recovery 5-10min before one more ‘pyramid of efforts’. This type of program is effective at increasing fitness and power, I use this type of program when perfecting my form in preparation for important races. I find it is an effective program to push you beyond your limits a little like high intensity racing does.
RECOVERY A recovery program is simply that, recovery. It is hard to make a recovery program very exciting without making it too difficult but I like to vary the cadence and intensity in five minute blocks while watching a good movie or listening to some tunes. I have found a recovery program on the home trainer to be very effective the day after races as it allows me to spin my legs out from the previous days effort while also stimulating them just enough to prepare for another week of training. The most important things I have found with using the home trainer for effective sessions is variety and to measure the progress, In this controlled environment it is interesting to see the changes within yourself and then to build further programs from that. But on top of it all make sure you are enjoying it!
LAUREN KITCHEN IS A PROFESSIONAL ROAD CYCLIST WITH THE WIGGLE HONDA PRO CYCLING TEAM. YOU CAN KEEP UP TO DATE WITH LAURENâ€™S RACE RESULTS & PROGRESS THROUGH WWW.WIGGLEHONDA.COM OR CHECK OUT HER BLOG AT WWW.LAURENKITCHEN.COM
Laura Siddall AMATEUR ATHLETE PROFILE
MEET LAURA SIDDALL. SHE
OF GREAT BRITAIN BUT TRIATHLETE LAURA SIDDALL LIVES AND TRAINS IN AUSTRALIA, SO WE CAN CERTAINLY CLAIM HER. SIDDALL HAS RETURNED FROM AN ACTION-PACKED SEPTEMBER WHERE SHE TOOK
CHAMPIONSHIP IRONMAN 70.3 AND OLYMPIC DISTANCE WORLD TITLE WITHIN DAYS OF EACH OTHER. SIDDALL CONTINUES TO PLOUGH HER WAY THROUGH THE AGE GROUP FIELD AND CLEANING UP PLENTY OF THE PROS ON HER WAY. BEFORE HER TRIP, SIOBHAN MCCARTHY CAUGHT UP WITH HER TO FIND OUT MORE ABOUT
WHO IS LAURA SIDDALL? I’m a 32 year old chartered mechanical engineer by degree. I now work in continuous improvement. This is basically assessing business processes and making them more efficient and productive. Removing wasted/ non value add activities.
LIST OF RESULT OF THE PAST YEAR: World Championships Las Vegas 70.3 - 1st World Championships London - Olympic distance, 1st World Championships Auckland - Olympic distance, 1st Noosa Triathlon Festival - Olympic distance (Open), 1st Geelong Triathlon Festival - Olympic distance (Open), 1st Hawaii 70.3 - 1st (AG)
THIS AMAZING “AMATEUR’ ATHLETE.
TELL US ABOUT YOUR TRIATHLON JOURNEY. A LOT OF PEOPLE GET INTO TRIATHLON BUT VERY FEW HAVE YOUR SUCCESS. HOW DID IT COME ABOUT? I’ve always been involved in sport throughout my life. At school and university I did athletics (400mH/400m/800m) and Netball. When I moved to Sydney with my job then I tried to get into athletics but didn’t really 48
find a group that suited. I signed up for the Sydney-Wollongong ride with colleagues from work and then bought a bike, a hybrid mountain bike. I really enjoyed the ride. I had been doing a bit of swimming at lunchtime with some colleagues although being British I wasn’t very impressive. Bondifit offered a beginners course as well as a huge number of sessions throughout the week. I did the beginners course and got hooked. The rest I guess is history!
WHAT IS THAT YOU LOVE MOST ABOUT IT? I LOVE THE TRAINING, THE RACING, THE VARIETY WITH THE THREE DISCIPLINES AND PUSHING YOURSELF AND YOUR BOUNDARIES. STRIVING TO FIND AND BREAK WHAT YOU PERCEIVED WERE YOUR LIMITS AND I LOVE THE TRIATHLON COMMUNITY.
There are so many people from all backgrounds all with different goals and reasons for racing or completing a race whatever the distance. It’s a sport that is open and welcomes all abilities and everyone supports everyone. We get to race on the same course and at the same time as the pros.
HOW DO YOU BALANCE LIFE AND TRIATHLON AND WORK? Life? Ha! I work and I do triathlon. I love triathlon so I guess that’s my life. I train with a great group of people at Bondifit, so it’s really social too and easy to grab a coffee or breakky after training with the guys. There’s usually something going on to do which doesn’t necessarily involve trainers or lycra.
WHAT ARE YOUR PLANS FOR THIS SEASON OF RACING? It’s odd as for age groupers it’s pretty much the end of season and moving into winter. Winter training is about base and building the strength. It’s also running season so I’ve a few 10km and half marathons lined up. Then I need to look at races for the coming year. I love Noosa so that’s on the list, probably Nepean as well and then I’ll be looking for more 70.3 races.
TELL ME ABOUT WHAT IT MEANT TO FINISH SECOND IN HAWAII? It’s quite an odd feeling really. I guess what means a lot is that I won the Age Group race, out of all the Age Groups and females. That was a good feeling and almost a relief that things are tracking in the right direction. Obviously on paper coming second behind Belinda Granger is awesome and does mean a lot. However, I’m also aware that the Pro’s had a different start wave and so effectively different race, but I was pretty stoked to be
the 4th female to cross that finish line. That was a pretty cool feeling.
WHAT IS THE ULTIMATE GOAL? To be as fast as I can be! :-)
THERE ARE SO MANY PEOPLE FROM ALL BACKGROUNDS, ALL WITH DIFFERENT GOALS AND REASONS FOR RACING OR COMPLETING A RACE, WHATEVER THE DISTANCE. IT’S A SPORT THAT IS OPEN AND WELCOMES ALL ABILITIES AND EVERYONE SUPPORTS EVERYONE. WE GET TO RACE ON THE SAME COURSE AND AT THE SAME TIME AS THE PROS.
WHAT HAS BEEN YOUR MOST MEMORABLE RACE TO DATE? The World Championships in Beijing (Sprint distance) is pretty special as it was my first world title. Auckland the following year too as it was over the Olympic distance and a really tough course and conditions. Backing up with Noosa win two weeks later was great and I love that, probably technically a better race than Auckland. Then Geelong too as its the first time I got to actually run through a finishers tape. Obviously Hawaii is up there too! I’m a bit of a Tri geek, right?!
IF YOU WEREN’T DOING TRIATHLON WHAT WOULD YOU DOING? I’d be a spaceman. Ha! Possible I’d have gone back and joined the Army. Sports wise.... Netball probably with it being such a huge sport over here or trying to slog it out on the track over 800m. If I’m doing a sport I want to make sure I’m competing to the best of my ability so I’m not very good at doing something just for a bit of fun. Or I would be just enjoying the pubs and bars that Sydney has to offer. Probably going skiing all the time too.
DO YOU HAVE ANY ADVICE FOR SOMEONE WHO WANTED TO DO A TRIATHLON FOR THE FIRST TIME?
Do it! Just sign up! Join a group or train with friends. I find this is a greater motivation. For more on Laura, check out her website, laurasiddall.com
Life is local Proudly supporting and informing the local community since 1960
GET ALONG TO KIAMA ON THE NSW SOUTH COAST THIS MONTH TO TAKE PART IN AUSTRALIA’S TOUGHEST FUN RUN - A 6KM HILL CLIMB TO FROM KIAMA TO SADDLEBACK LOOKOUT.
THE SADDLEBACK SMASH WHEN: SUNDAY 13 OCTOBER 2013 WHO: ELITE RUNNERS, JOGGERS & WALKERS WHY: TO CHALLENGE YOURSELF PHYSICALLY AND MENTALLY AND TO HELP RAISE MUCH NEEDED FUNDS FOR KIAMA ROTARY CLUB. FOR ALL RACE DETAILS AND TO ENTER, GO TO SADDLEBACKSMASH.COM.AU
Spring Clean EATING CHALLENGE SPRING IS THE PERFECT SEASON TO TAKE A FRESH APPROACH TO YOUR EATING AND TO CLEAN UP YOUR DIET.
REBECCA GAWTHORNE OCTOBER 2013
HAVE A LOOK IN YOUR PANTRY AND FRIDGE. WHAT DOES IT CONTAIN? ARE THERE FOODS HIDING IN THE DEEP, DARK CORNERS OF YOUR FRIDGE THAT YOU DIDN’T KNOW YOU HAD? IS YOUR CUPBOARD A STORAGE BASE FOR FOODS YOU NEVER EAT OR THAT YOU PROBABLY SHOULDN’T EAT? IF SO, THEN IT’S TIME TO ROLL UP YOUR SLEEVES, GET SERIOUS AND TAKE THE SPRING CLEAN EATING CHALLENGE!
Spring Clean Eating Challenge
Completely remove all food & ingredients from your fridge and pantry. Have a bin ready, you’re going to need it.
Firstly, throw out all foods that are past their use-by-date. There might be old packets of pasta, biscuits or soup tins. If they have expired, toss it.
Next, get rid of any foods you never use. If you’ve had a jar of sauce sitting in the fridge unused for 5 years, throw it out.
Now it’s time to look at ingredient lists. If you have foods in packages that have ingredient lists which are loaded with sugars, salt, additives, artificial colours, flavours and sweeteners, I challenge you to eliminate them from your eating. Remember, ingredients are listed with what makes up most of the food product first, down to what makes up least of the food product last. So if sugar, salt or oils are listed in the top ingredients, you might want to think twice about keeping them. Use my ”’Ingredients in Disguise’’ to help identify foods that may contain sugars/fats under different names.
Get rid of anything ‘white’. These white items might include white flours, white sugar, white pasta, white bread. Replace these white refined carbs with wholegrain versions – wholegrain flour, wholegrain pasta, wholegrain bread.
Look at what you have left. If you still have foods that you wouldn’t consider healthy and might be too much of a temptation to keep at home, throw them out as well. You can always replace them with healthier, more nourishing alternatives!
Ingredients In Disguise FATS*
HYDROLYSED VEGETABLE/ MEAT
BAKING SODA ROCK SALT VEGETABLE SALT
Adapted from Healthy Kids Association * Note: “creamed”, “baked” or “toasted” may indicate added fat.
Now it’s time to restock your kitchen with healthy nourishing foods. Fresh is best.
See my list of What’s in Season this Spring and fill your kitchen with these healthy, nourishing foods instead!
REBECCA GAWTHORNE IS AN ACCREDITED PRACTISING DIETICIAN AND NUTRITIONIST. FOR MORE INFORMATION YOU CAN CONTACT REBECCA BY PHONE OR EMAIL: REBECCA.GAWTHORNE@GMAIL.COM
M: 0425 240 350
What’s in Season this Spring FRUIT
BERRIES - BLUEBERRIES, MULBERRIES & STRAWBERRIES
BEANS - BRAOD AND GREEN
ONIONS - SPRING & SHALLOTS PEAS POTATOES SILVERBEET WATERCRESS ZUCCHINI
Rebecca Gawthorne - D i et i t i an & N ut r i t i oni st
B NutrD i e t (H o n s I ), A P D , AN
“Feel, Look & Live Healthier” As an Accredited Practising Dietitian, Rebecca uses the latest scientific evidence to develop personalised dietary plans to help you reach your goals. Plans are tailored specifically to you, the individual, whatever your lifestyle. Rebecca will provide you with expert nutrition and dietary advice on easy ways to eat healthier and achieve your health goals faster. Should I see a Dietitian? If you need help with, or experience any of the following, you will benefit from seeing a Dietitian: ·
Slow or plateaued results from your exercise
Clinical conditions including:
Lethargy, tiredness, weak immune system
Sport nutrition training and competition diet
Help with weight loss
High blood pressure
Mood swings, food or sugar cravings Safe muscle building
Digestion & gut problems
Food allergies & intolerances
Health Fund & Medicare Rebates available.
ULTS FROM S E R D N A S W E RING YOU N B E W H T N O M EACH unning) LAURA JAMES (R ot do? g this girl cann Is there anythin s, Cronulla local in m 78 of e m ti In a PB hon mores Half Marat ck la B e th on w LJ ames ext stop, Comm G N t. en ev s en om w hon. Go LJ! Also at ar M e th in n selectio g Sydney Runnin es or m ck la B e at th pbell ylor and Jock Cam Ta t at M , al iv st Fe 4km finishes in the both had top 10 smash up.
(Football) MARK MILLIGAN e Captain of th ed am n en be Has the this season in ry to ic V e rn u bo Mel head e. Mark was set to Hyundai A-Leagu stal Palace in the ry C r fo y la p to K to the U er ue, before transf ag Le r ie em Pr sh Engli e two over between th ll fe s on ti ia ot neg Mark on the captaincy clubs. Congrats this season. and best of luck
STATE ATHLETICS rm in nue their fine fo Our juniors conti s. athlon) Athletics carnival l oo ch MICHAEL FOX (Tri S e th a in up to Mooloolab Had a great trip in the cord a 6th place re to 1st in 800m at th : on B m LI A st S TE IT QLD la IG R xy B arnival 70.3 Ironman. Fo st oa C e in sh atholic Schools C n C u p S lo il the K ac M een e reat guns in betw d in 800 at th g 2n g : n S oi R g E D en N U be A S has LARA and power with th g n re st Schools Carnival g ic in ol d h il at C p lo il races, bu K Mac the ork, mate. w d oo G . 3rd in 800m at : ym D g N e O M M A H us in th I A K chools Carnival Killop Catholic S ac M e d in 200m at th (Rugby League) 3r N E : E Y R R G U R N D A H A S AT N MARIS the St. George es m co el Schools Carnival w ic c ol ti h le at C p lo il Jock Ath K Mac the 800m, fold. Before his e th to in er d RAWFORD: 5th in ra C N LA first g H C LA has nished, Nathan fi en ev PB of 2:23mins. as h is h on g n li seas al u eq eed k building his sp or w at d ar h en be . Welcome!! and power with JA
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