Indigenous Marathon Project
STILL RUNNING EXERCISE & PREGNANCY:
PUSHING THE BOUNDARIES
JOCK ATHLETIC PAYS TRIBUTE TO MICHAEL CLARKE! FOUR SCORES OF 200+, WITH 3 TESTS TO GO IN THE CALENDAR YEAR - IT’S NOT LIKE BRADMAN, EVEN HE NEVER ACHIEVED THIS. SIMPLY OUTSTANDING, AND IT’S ALL COME FROM HARD WORK. I LOVE CAPTAINS THAT LEAD FROM THE FRONT, AND THAT’S WHAT MICHAEL CLARKE HAS DONE. HE SAID TO ME OVER A YEAR AND A HALF AGO, “IT DOESN’T MATTER WHAT I SAY, ONLY WHAT I DO.” YOU ARE ‘WALKING THE TALK’ MATE. OUR TRIBUTE GOES TO “PUP”, WHO HAS LEAD HIS SIDE TO THE POSITION OF POTENTIALLY TAKING BACK THE NUMBER 1 TEST WORLD RANKING IF THEY WIN NEXT WEEK. YES, BACK TO BEING WORLD CHAMPIONS. KEEP UP THE GREAT WORK PUP!
Photo: Getty Images
WITH SO MUCH “PUSHING THE B WE USED TO INJU A GREAT BLOKE!
MICHAEL CLARK TEST WORLD CH
WORLD SURF LIF MEDALS A PLENT SOUND!
MY GOOD MATE A (THAT’S A JOKE SPONSOR OF 6 C INTO POSITIVE A
AND FOR THE B SHE’LL BE BACK WE’RE SO HAPPY ENJOY! 6
GREAT SPORT LAST MONTH AND AGAIN THIS MONTH, I NEED A REST. LAST MONTH WE RELEASED A NEW DVD BOUNDARIES”, WHICH I DID WITH BRETT LEE ON HIS CAREER AND THE STRENGTH AND CONDITIONING TECHNIQUES URY PROOF AND INCREASE PERFORMANCE. GREAT FUN TO DO, WITH A GREAT ATHLETE AND MORE IMPORTANTLY ! INSIDE THIS MONTH, WE GIVE A TASTE OF WHAT’S INCLUDED.
KE, SIDDLE AND HUSSEY ARE UP TO THEIR FANTASTIC OLD TRICKS AND AUSTRALIA IS ON THE VERGE OF BEING HAMPS AGAIN - GO GET THEM MEN!
FESAVING TITLES CAME AND WENT LAST MONTH AND JOCK ATHLETIC HAD SOME GREAT RESULTS. THERE WERE TY AND JAY FURNESS EVEN GOT A WORLD RECORD IN THE SUPER LIFESAVER CATEGORY - HOW GOOD DOES THAT
AND OWNER OF SKINS COMPRESSION GARMENTS, WHO HAS NO ATHLETIC ABILITY AND NO APPARENT PERSONALITY BY THE WAY) SEEMS TO BE MAKING POSITIVE WAVES AND CHANGE IN THE QUEST FOR CLEAN CYCLING. AS A CYCLING TEAMS WORLD WIDE AND A SELF CONFESSED SPORTS NUFFY (LOVER) HIS CYCLING TIRADE HAS TURNED ACTION WITH THE ‘CHANGE CYCLING NOW’ COMMITTEE. GOOD LUCK JAIMIE.
BEST NEWS THIS MONTH, OUR OLYMPIC GOLDEN GIRL ELOISE WELLINGS IS EXPECTING A BABY! DON’T WORRY FOR RIO. EL WILL BE GIVING HER REAL LIFE EXPERIENCES AND TIPS TO TRAINING THROUGHOUT HER PREGNANCY. Y FOR HER!
10 PUSHING THE BOUNDARIES Jock Campbell
22 ROBERT ‘DEEKS’ DE CASTELLA: PART 2 - THE INDIGENOUS MARATHON PROJECT Jock Campbell
28 PLAN TO SUCCEED Dan Atkins
38 INJURY REHAB FOR TRAIL RUNNERS Peter Colagiuri
46 MENTORING: FAST TRACK THE LEARNING PROCESS Peter Hadfield OAM
50 ELECTROLYTES: PART 2 Rebecca Gawthorne
56 RUN, BABY, RUN
Eloise Wellings “PREGNANCY SPECIAL”
64 AUSTRALIA’S #1 SPORT Empirica Research
68 ATHLETE NEWS Jock Athletic
EZINE BRAINS TRUST PUBLISHER Jock Athletic EDITORS Jock Campbell / Melissa Campbell ART DIRECTOR/DESIGN Kiss the Sky ADVERTISING/PRODUCTION Melissa Campbell / Dee McCarthy 8
CONTRIBUTORS Dan Atkins, Jock Campbell, Rebecca Gawthorne, Peter Hadfield, Daniel Lane, Michael Martin, Siobhan McCarthy, Craig Stevens,
COVER IMAGE of Brett Lee, courtesy of Fiona Smith & Roadshow Entertainment
What a pic: The Indigenous Marathon Team enjoy the sunshine at Sydney’s Bondi Beach, the day before heading off to New York for the ING NYC Marathon. Photo courtesy of Laura Oldfield & the Indigenous Marathon Project.
Tim Brennan, Paul Watson, Eloise Wellings EDITORIAL OFFICE Jock Athletic | PO Box 1186 Cronulla 2230 W 0415 998 636 | EMAIL email@example.com
SUBSCRIBE NOW » DECEMBER 2012
Pushing the BOUNDARIES Injuries, Workload, Training and Fast Bowlers
JOCK CAMPBELL DECEMBER 2012
EVERYONE SEEMS TO BE AN EXPERT OR HAVE AN OPINION ON WHY INJURIES
of causing problems to the bowler, which is common for any physical activity.
ARE OCCURRING SO REGULARLY WITH FAST BOWLERS THESE DAYS. KALLIS AND PATTINSON BREAKING DOWN IN THE ADELAIDE TEST HAS HEIGHTENED THIS AGAIN. FROM STRESS FRACTURES IN THE LOWER BACK, TO ANKLE PROBLEMS, SOFT TISSUE HAMSTRING INJURIES AND EVEN SIDE STRAINS. MOST OF THE
In the case of back to back tests, when Siddle has just bowled over 60 overs in this Adelaide Test in a herculean performance, he is in the danger zone now having to back up for this next Test starting in Perth.
ADVICE SEEMS TO BE VERY REACTIVE, HYSTERICAL AND EXTREME. AN INJURY TO FAST BOWLERS IS NOT A NEW THING, AND PARTICULARLY TO YOUNG FAST BOWLERS. SO WHY NOW DOES IT SEEM LIKE IT’S HAPPENING MORE REGULARLY? It’s the high-octane part of cricket where every fibre and joint of the body is tested to the extreme and high pace and effort is expected year round. So I thought I’d go through what the current stresses are for a fast bowler and what are the requirements and risk factors for injury, injury prevention and great performance.
Workload It’s basically how much a bowler bowls in practice and matches, and is looked at in terms of balls bowled per day, week, month and year. There’s been enough research done in this area to have some good recommendations, but not enough on the right type of bowlers to have all the answers. What we do know is that if we have large increases in the volume of bowling in a short period of time, we increase the chance 12
The research clearly shows back to back Tests increase this injury risk - take note of any of these situations the Boxing Day and New Years test in Australia and see how many times bowling attacks from both teams are intact at the end. The cricket authorities know this, but due to packed schedules, TV rights, IPL windows and future tours programs we are told this is a must. They can’t have it both ways - cricket authorities worldwide know the risks and must accept the outcomes of a few injuries.
Anomalies The recommendations from the bowling workload studies are to reduce risk of bowler injury bowlers should regularly bowl no more than 180 balls per week and no less than 2 times per week and no more than 3.5 times per week. Unfortunately in a test match like Peter Siddle has done you might bowl more than this in one innings. For great performance you need to bowl top pace in a test match every spell if as a fast bowler you want to be the best. It’s a tough balance between peak performance and injury prevention.
At the end of the day a bowler needs to have conditioned himself enough to handle the volumes he will bowl during test matches, this cannot be developed over night and must be increased gradually over time.
Age Most young express fast bowlers will have injury problems early. Their bones arenâ€™t fully hardened, muscles not specifically strong or well conditioned enough, they maybe able to bowl fast, but not to handle year round professional cricket. Pat Cummins having
only played around 8 first class matches before being selected for Test cricket is a classic example. No doubt he is talented enough, but recent history has shown us he is not physically ready to handle the rigours of continuous international cricket. These kids need to be able to build up their bowling condition in combination with their physical development gradually over time. They also must realise cricket is a year around proposition, there is no having two or 3 months off from bowling per year, they must stay in great shape year around!
PUSHING THE BOUNDARIES IS BRETT LEE’S NEW DVD ON HIS CAREER AND INCLUDES A LARGE SECTION THAT WE DID TOGETHER ON CONDITIONING FOR FAST BOWLERS. MANY OF THE TRAINING TECHNIQUES, BOTH WITH BOWLING, CONDITIONING, SPEED AND STRENGTH WORK WE SUCCESSFULLY DID THROUGH HIS CAREER ARE ON THE DVD AND GIVE AN INSIGHT INTO WHAT A FAST BOWLER NEEDS TO DO TO REACH THEIR PHYSICAL BOWLING PEAK AND PREVENT INJURIES.
Injury rates For a long time now cricket has been a year round proposition. The longest period I remember having back at home in one stint in the 5 years I was with the Aussie team was 5-6 weeks, and that only happened once. This packed schedule isn’t going to change. Injury rates to Australian Cricketer’s were the lowest in recorded history through 2003/2004 and 2004/2005 seasons and these bowlers Brett Lee, Dizzy Gillespie, Glenn McGrath, Andy Bichel, Michael Kasprowicz worked extremely
BUY NOW » hard on their condition, recovery, strength, bowling volumes and speed training and speed work. They all bowled through pain at times and despite doing everything right sometimes still got injured. That’s fast bowling life, and it’s how hard and well you work out of those periods that brings back stronger and more hardened cricketers. We had some magnificent physios that worked around the clock with these players to ensure they’d get back on the park, Errol Alcott, Patty Farhart to name a couple.
But the last word on sacrifice goes to Brett Lee from that era, when he had never got through a full professional season without missing time through injury. I showed him a study on 20 different professional sports that proved as a professional sportsman you are 100% less likely to suffer an injury as a non-drinker as opposed to a drinker – that’s alcohol. He gave up drinking for a whole year and then got through his first full year without injury.
T20 The introduction of T20 tournaments around the world has players now not only contracted to play for their country, but also 2-3 T20 Franchises around the world, that operate outside the national set up.
This has caused problems as bowlers through this period have to take the responsibility of keeping all their training workloads up to keep them conditioned for Test cricket, as bowling 4 overs in a match every 3 days isn’t enough to do it. 16
This is a recent situation and will take some time to work out. Kallis seems to have suffered from this, playing in the champion’s league and before that the T20 World Cup then coming to Australia, where SA had only 1 three-day trial match which he missed through illness. First test he bowled a stack of overs that his body wasn’t accustomed to and then sustained a soft tissue injury early on in this test. Two problems, two to three months of T20 preparation, followed by poor SA preparation by only organising one 3 day trial match before the first test.
Peter Siddle showed in the second Test in Adelaide his remarkable condition both aerobically and anaerobically to get through 60-70 overs in a Test match and maintain bowling speed throughout that period in 35 degree heat and add value in the field as well. This doesn’t happen by accident and this area needs to be worked hard on year round.
Cricket is a running based game, and no one on the field runs more distance or often-in cricket than the fast bowlers.
Strength and Power To be able to firstly be able to impart enough force to bowl fast, these fast bowlers need to have great specific explosive power and to do this over and over again. The bowlers also need the joint stability, and muscle strength to be able to handle the massive forces of impact each time they run in hit their delivery stride, slam their back and front foot down on a rock hard pitch and then let the ball fly at maximal velocity and rapidly slow down after delivery. So great eccentric strength is required for huge breaking forces after the ball has been released. Also required is great strength and power through the full range of the running technique to aid in building speed and efficiency.
The Bupa Tracker results show that Brett Lee runs in at around 85% of his max speed every ball, and Dale Steyn even quicker at between 90-95% of his max speed when he bowls. Fast bowlers also cover between 20-30km per day in the field, with around half of this running. So they need to be highly conditioned and efficient runners to be able to maintain performance through a five-day test match. The Aussie cricketers and particularly the fast bowlers when I was with the Australian team did great amounts of speed work, both with technique and speed condition. McGrath, Lee, Gillespie, Bichel and Kasprowicz worked very hard on this. Even the great D.K.Lillee used a sprint coach through his career and the great West Indian bowlers of the 80’s and 90’s did a lot of running. It’s certainly not the only thing, but a very important component.
Recovery Recovery between matches, between training sessions and from travel needs to be spot on. This begins even before the players come off DECEMBER 2012
the training paddock or field in a match with fluid replenishment, stretch downs to return the muscle to it’s resting length, then the right foods, active recovery to flush out waste products which reduces muscle soreness and recovery time, and the list goes on. Out of over 20 scientifically proven recovery techniques that are simple to do these must be given a big priority so the player can get the most out of every training session, and give the most he can in every match.
There are so many reasons why fast bowlers keep getting injured, not only the Australian’s, but also around the world. Bowling is an unnatural activity, one side of the body is favoured, and immense forces are generated through muscles, bones, tendons and joints on the very hard surfaces of the wicket. Brett Lee has fifteen times his body weight going through his front foot in his delivery stride, which imparts incredible stress on his ankle (6 operations), knees and back (2 stress fractures), this compared to McGrath who bowled about 15km/hr slower than Lee with around twelve times his body weight going through his front foot. Brett also has maintained his pace over a career spanning around 15 years and has set the benchmark very high for quick bowlers around the world as he has maintained his pace day after day, spell after spell, for all those years. So I in part blame him for setting such high standards for others to try and emulate.
JOCK CAMPBELL IS THE HIGH PERFORMANCE DIRECTOR OF JOCK ATHLETIC AND THE FORMER PHYSICAL PERFORMANCE MANAGER FOR THE AUSTRALIAN CRICKET TEAM FROM 2000-2005. DURING THE SUMMER, JOCK IS THE HIGH PERFORMANCE DIRECTOR FOR CHANNEL 9’S CRICKET BROADCAST AND WRITER FOR THE WIDE WORLD OF SPORTS TEAM ON NINEMSN.COM.AU. FOR MORE ON SPORTS HIGH PERFORMANCE, CHECK OUT HIS WEBSITE JOCKATHLETIC.COM OR EMAIL JOCK AT EZINE@JOCKATHLETIC.COM
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PART 2: THE INDIGENOUS MARATHON PROJECT 22
JOCK CAMPBELL DECEMBER 2012
LAST MONTH WE PUBLISHED PART 1 OF OUR INTERVIEW WITH ROBERT “DEEKS” DE CASTELLA, WHICH WAS A LOOK BACK ON HIS RUNNING CAREER. IN THIS ISSUE, WE BRING YOU PART 2, WHICH IS A LOOK AT THE AMAZING AND TIRELESS WORK HE IS DOING IN OUR COMMUNITY TO INSPIRE OTHER YOUNG RUNNERS TO HAVE A GO.
THE THING I ADMIRE ABOUT ROB DE CASTELLA IS HIS DEDICATION TO HELP BOTH AUSTRALIAN CHILDREN AND AUSTRALIAN INDIGENOUS COMMUNITIES BOOST THEIR HEALTH THROUGH HIS ACTIVE PROGRAMS. THESE INCLUDE HIS SMART START FOR KIDS PROGRAM AND THE INDIGENOUS MARATHON PROJECT, WHICH PROVIDES AN OPPORTUNITY FOR INDIGENOUS MEN AND WOMEN TO RUN THE NEW YORK MARATHON, WHILST ALSO TRYING TO INSPIRE THE NATION AND ENCOURAGE HEALTHY ACTIVE LIFESTYLES. LAST MONTH DEEKS AND HIS COACHES TOOK 8 WELL-TRAINED INDIGENOUS RUNNERS TO NEW YORK CITY TO COMPETE IN THEIR FIRST MARATHON, WHICH WAS SCHEDULED TO BE RUN ONLY DAYS AFTER HURRICANE SANDY DEVASTATED THE CITY. DEEKS AND HIS PRODIGIES ARRIVED IN NEW YORK THE DAY BEFORE EVENT ORGANISERS ANNOUNCED THAT THE MARATHON HAD BEEN CANCELLED. IN TRUE AUSSIE SPIRIT THE RUNNERS BECAME HELPERS, SPENDING THE DAY OF THE MARATHON HELPING LOCALS WITH THE CLEAN UP AND IN SHELTERS OFFERING THEIR SUPPORT. THEY DIDN’T GET TO DO THEIR MARATHON, BUT GOT A LIFE EXPERIENCE OUT OF HELPING PEOPLE IN A CITY IN NEED. BEFORE THEY LEFT I WAS LUCKY ENOUGH TO INTERVIEW THE GREAT MAN ABOUT HIS INVOLVEMENT.
JA: HOW DID YOU GET INVOLVED WITH THE INDIGENOUS MARATHON PROJECT (IMP)? I’ve been involved with the health and lifestyle industry for the past 10 plus years and always wanted to help improve Indigenous health and particularly their life expectancy. White man has contributed to the decline of the Indigenous culture over the past 200 years which is a very sad situation for our country. In many instances the active hunter and gatherer lifestyle of the aborigines has disappeared and with that the health of our Indigenous race has really declined. I was contacted to do a documentary as we (Australia) have never had an elite Indigenous distance runner, so we were trying to see if we could find one and promote running, physical activity and wellbeing. Basically find a legend, increase participation to make a difference through giving an experience of the New York marathon to try and find a voice and a champion of the Indigenous community to raise awareness and inspire the Indigenous communities.
JA: THE IMP SEEMS TO HAVE GROWN IN LEAPS AND BOUNDS. HOW DID THIS HAPPEN AND WHAT IS INVOLVED NOW? It’s grown because it just makes sense. Within all the health and social problems the Indigenous communities are suffering from, running is healthy and promotes a healthy lifestyle. There are some great Indigenous sportspeople playing AFL, track athletes with loads of talent -just look at the AFL Grand final and some of the players’ awesome athletic
ability this year. But we’ve never had a star endurance athlete. There must be some out there that haven’t been discovered, so the marathon project is providing opportunities to find them. We hope to find some of them to take down and beat the African’s in distance running in the future! It has grown because running is easy to do - not much equipment is required. It’s readily available to these communities and having the carrot of going to New York for the marathon is a great incentive. But they do have to run it when they get there. The accountability is all down to the individuals.
JA: HOW HAS THE PROGRAM GONE? It’s a powerful program that has resonated well from the remote communities to the capitals and it’s now in its third year.
IN NOVEMBER WE TOOK 6 MEN AND 2 WOMEN TO NEW YORK CITY AND NOW
WE’RE CALLING FOR APPLICANTS FOR THE 2013 PROGRAM. ANY INDIGENOUS MALE OR FEMALE AGED BETWEEN 18-30 CAN APPLY ONLINE AT WWW.IMP.ORG.AU
JA: WHAT OBSTACLES?
Biggest challenges are resources and funding, we have up to 20 runners now, and they help promote education and employment through the IMP Footprints Program.
IMP Runners join in the clean up effort in the wake of Hurricane Sandy in NYC.
The great thing about Deeks is he “walks the talk”, like all great athletes and people. Thanks Deeks - inspiring as always!
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Life is local Proudly supporting and informing the local community since 1960
TO SUCCEED EVERY TRIATHLETE SHOULD HAVE A PLAN - A STRUCTURED, ORGANISED IDEA OF WHAT THEIR PEAK RACE FOR THE SEASON IS GOING TO BE. IT SHOULDN’T MATTER WHETHER YOU’RE TRYING TO WIN A WORLD CUP AS ELITE OR JUST TRYING TO COMPLETE THE LOCAL SPRINT DISTANCE TRIATHLON, YOU SHOULD MAP OUT HOW BEST YOU ARE GOING TO GO ABOUT ACHIEVING YOUR GOAL.
> SEASON GOALS The first thing I ask is “what is your season goal?” For most of us lucky ones living in Queensland not only are we blessed with the best weather in Australia we are also blessed with the best races. Noosa at the start of the season in November and Mooloolaba in March at the end of the racing calendar. So the” book end races”, as I call them, can set up the perfect platforms for your season and for most of, if not for all, of my age groupers this is no exception.
> WORK BACKWARDS Once I have worked out the major goal I set about working backwards with both the racing and training: What is your weakness in training? Work hard on this look at the areas you can improve without committing to more training time. With your strengths don’t get complacent with it and just say, well I am a strong cyclist so I don’t have to try as hard because I have to swim tonight. Work all three disciplines equally but really find a solution to your weakness whether it is a technical aspect of physical, in most cases it’s both in swimming and running. Make sure you have at least two test races in the lead up, there is nothing that gives you more confidence than racing and nothing that beats the intensity of racing so make sure you factor in a race at least 3-5 weeks out from your major goal. 30
> TECHNIQUE IS EVERYTHING! Have you ever had a 12 year old swim rings around you lap after lap and wondered how this could happen? Well like being at school kids are disciplined at learning - everything they do is about learning and swimming is no different.
Go Learn to swim. Go to an adult swim correction class and learn to swim. Swimming is 80% technique hence that damn kid keeps swimming circles around you!!! I offer my age groupers one on one stroke correction classes (I started as a full time swimming coach) that over load their brains with information as well as video what they are doing so they can see for themselves what they aren’t doing!
I GUARANTEE YOU IF YOU PERSIST YOU WILL IMPROVE BUT BE PATIENT AND BE DILIGENT WITH YOUR PROGRESS. TRAIN WITH YOUR NEW TECHNIQUE FOR TWO WEEKS THEN GO BACK AND GET REASSESSED. A new stroke I believe takes about 3 months of good quality work to allow the muscles and tendons to adapt. So be patient and expect to go a bit slower at first.
HAVE YOU EVER... HAD A 12 YEAR OLD SWIM RINGS AROUND YOU LAP AFTER LAP AND WONDERED HOW THIS COULD HAPPEN? WELL, LIKE BEING AT SCHOOL KIDS ARE DISCIPLINED AT LEARNING - EVERYTHING THEY DO IS ABOUT LEARNING AND SWIMMING IS NO DIFFERENT.
Here is how I would outlay a training plan:
Swim Session 1 Monday AM: Aerobic, 3km Includes a small kick set to flush the legs out from the weekend work.
Session 2 Wednesday PM: Strength, 3km Invest in some paddles and pull buoy and even a band if you can to help strengthen the upper body. Triathlon is strength swimming. Open water is in variable conditions so make sure your body is adaptive to anything that Mother nature will throw up to you!
Session 3 Friday PM: Short rest, 2.5-3km This is your race specific session if your race swim distance is 750m for the then make your main set 10 x 100m with approx 10 secs rest only. Be aware of your time and make sure you push yourself to improve.
If you can fit in a 4th swim make it a volume set, like 1500m straight concentrating on working all the correct muscles and connecting your core. I used to love doing my Saturday PM 2km straight. No stress just me the sun and the water. I never got sick of this session and again after a hard run in the AM it flushed my legs out for the next dayâ€™s hard leg workout.
Bike: The correct technique on the bike is simple. It is exactly the same as the way we walk, never with an over extended knee and onto our toes and never with a bent knee more than 15 degrees. Keep your arms nice and relaxed and make sure your focus in on being comfortable rather than being as aerodynamic as possible.
Go and get a bike set up at your local bike shop and make sure you have the correct size for you if you have inherited a second hand bike.
Coached to success: DAT Racing’s young guns cleaning up the medals at a recent Triathlon festival in QLD.
Session 1 Tuesday AM: 90min variable speed • 15min warm up • 4 x 2min build (get heart rate up to race pace) 1min recovery active • 4 x 8min race pace 2min recovery active • 20min easy wind down
Session 2 Thursday AM: 90min Strength • 15min warm up • Find a hill that goes up for 6min minimum - if you can get one that is 10min would be awesome! • 4 x 6-10min hill climbs, Alt the below hill climbs • Climb 1: seated, • Climb 2: 45secs seated easy 15sec out of saddle hard • Ride easy 30min wind down
Session 3: Volume - up to 3hrs Build each week over a 6 week period up to 3hrs maximum even for a 20km sprint distance ride. Start at about 2hrs and build 10min each week. Ride at about 85% heart rate the whole way at a good high cadence of approximate 90-95 RPMs.
If you have time for a 4th session do a windtrainer session with a run off the bike for the triathlon specific component, make it 90min in total including a ten minute run off at your race pace or higher.
Run: Run technique is a big one! Simply put, lean forward, don’t spend much time on the ground and you’re away. I could do a whole article on run technique but I’ll just go into some training session for you to work through.
Run Session 1 Tuesday PM: Strength Aerobic: 60min total whole session over undulating terrain: 15min easy 4 x 2min build each 30 secs 1min recovery (active) between each 10min @ best avg pace just faster than talking pace. 20min wind down
Session 2 Thursday PM: Race Pace Session: 10min easy 4 x 45 secs surges 1min recovery (active) 10 x 2min race pace 1min recovery (active) 30min total 10min wind down
Session 3 Saturday AM: Long easy run 60-90mins Nothing special here just building the km’s, like the long bike ride start at 60min and add 5min a week.
The 4th session if you can fit it in and should be added with about 6 weeks to go is a run off the bike. You should try to build to at least 34
85% of race distance and at your perceived race pace. ----------------------------------------------------------------So all up the above plan I have outlined is about 11-13 hours of training a week and all session are about variable speed, this would be perfect for someone trying to get through or improve their Olympic distance triathlon, if you’re looking at something shorter take off about 15% per session but remember to try and get through 3 sessions of each discipline a week. Keep the plan simple but most importantly keep consistent and focussed on your goal. Then enjoy your reward at the race finish.
DAN ATKINS IS THE DIRECTOR OF D.A.T. RACING IN BRISBANE AND HAS SOME 23 YEARS EXPERIENCE AS A COACH AND ATHLETE. YOU CAN CONTACT DAN VIA EMAIL: DANATKINS08@GMAIL.COM
OR CHECK OUT HIS WEBSITE DANATKINSTRAINING.COM.AU
Picture courtesy of Neil Walker
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INJURY REHAB FOR
trail runner Why running isnâ€™t always running PETER COLAGIURI 38
rs: DECEMBER 2012
THE EARLY STAGES OF INJURY REHAB TEND TO FOLLOW SOME BASIC PRINCIPLES: SUPPORT INJURED STRUCTURES, MAINTAIN STRENGTH & FITNESS AND CORRECT POTENTIALLY CAUSATIVE DEFICIENCIES. BUT FROM THERE, THE REHAB NEEDS TO START HEADING TOWARDS THE DEMANDS OF THE PARTICULAR SPORT INVOLVED. A SOCCER PLAYER MAY START TO ADD SPRINTS AND AGILITY WHILE A NETBALLER MAY ADD HOPPING AND PIVOTING DRILLS. SO AS RUNNERS, WE START WITH JOGGING AND ADD SPEED, MAYBE EVEN A HILL OR TWO. BUT THIS IS WHERE RUNNING IS ONLY PART OF THE STORY. If you run on trails during your training, you have a very different set of demands compared to running on road. So even if you primarily run on road and only venture onto trails on the odd occasion, your rehab should look different to account for trail running.
If we look at the demands of trail running, it’s not as simple as upright body position and linear motion. The trail has uneven surfaces, it bends and twists and goes up & down. In fact, the demands of trail running are more akin to road running with a dash of soccer and some netball or basketball.
Yes, you need to run but you’ll also need to pivot and change direction, like a soccer player, as well as jump and land, like a basketballer.
YOU CAN SEE IN THIS PICTURE THAT THE GROUND IS VERY UNEVEN, PLACING GREATER STABILITY DEMANDS ON THE ANKLES. THE TRAIL DOESN’T RUN IN A STRAIGHT LINE AND THE RUNNER NEEDS TO HURDLE OVER ROCKS AS WELL AS SLOW HIMSELF DOWN TO CONTROL HIS DESCENT. HE ALSO RUNS WITH HIS ARMS OUT FOR EXTRA STABILITY AND HIS SHOULDERS AREN’T FACING HIS LINE OF TRAVEL AS HE ROTATES AND TILTS HIS TRUNK TO MAINTAIN BALANCE AND STABILITY.
To figure out what additional components should be added to your basic running rehab program, we need to look at the key differences between the classic road running position and the trail runner, pictured right.
EVERY RUNNER’S PROGRAM SHOULD HAVE A HEAVY EMPHASIS ON STABILITY, SPECIFICALLY HIP/ KNEE STABILITY. BUT HERE’S THE FIRST KEY DIFFERENCE: A ROAD RUNNER CAN STABILISE THEIR TRUNK WITHIN A VERY NARROW RANGE OF MOTION AND THE ANKLE STABILITY IS RARELY CHALLENGED ON FLAT CONSISTENT SURFACES. A TRAIL RUNNER IS OFTEN TWISTING THEIR TRUNK TO EXTREMES AND THEIR ANKLES ARE CONSTANTLY RESPONDING TO UNEVEN, MOVING AND UNPREDICTABLE SURFACES. SO THE TRAINING SHOULD LOOK MORE LIKE A BASKETBALLER OR A GYMNAST, LANDING AND QUICKLY STABILISING WITH THEIR TRUNK OUTSIDE OF A NEUTRAL POSITION. HIP STABILITY ALSO DIFFERS FROM ROAD RUNNING IN THAT THE LEGS NEED TO BE STABILISED NOT JUST FOR FORWARD MOTION BUT FOR DIAGONAL MOTION, SIMILAR TO SIDE STEPPING IN A FOOTBALL GAME. THIS TYPE OF STABILITY IS A CRITICAL ELEMENT FOR TRAIL RUNNING AND IF NOT ACHIEVED, WILL COMPROMISE AGILITY ON TECHNICAL TERRAIN AND GREATLY INCREASE INJURY RISK.
While improving leg power can help prevent knee injuries, most road runners won’t require this element of muscle function during their training runs. However trail runners frequently require leg power when they ascend climbs, step up on rocks or jump over obstacles. And this power needs to be generated over a large range of motion. If you compare the amount of knee bend to basic single leg squat, most road runners won’t need to generate force deeper than a 1/4 depth squat. A trail runner may need to generate force from lower than a 1/2 squat during the course of a hilly run. And muscle force is very specific to the range that the training has been done in; only train with shallow squats and your muscles won’t have anything to offer when the step up is too large.
What?!? Why train to slow yourself down? But herein lies one of the ironies of trail running: It’s bloody hard work to slow yourself down on a steep descent so you must specifically train to decelerate under control. And while the latter parts of this training should be done on the terrain in question, the early phases involve lots of eccentric-type activities, focusing on calf and thigh muscles. Think: slow controlled step down from a high step. Not your typical runners exercise!
Road runners, particularly at the elite end of the spectrum, aren’t known for their rippling biceps and bulging pecs. Trail runners however will require some upper body strength in a variety of situations. The most common is using the arms to maintain centre of gravity. It’s why runners on technical terrain tend to run with their elbows wide and training these muscles can help reduce fatigue and enable a rapid response. Another situation may involve planting a hand to navigate over large rocks or down larger drops. This will take a fair amount of strength in both wrist and upper arm and can be incorporated into a program via triceps dips and/or push ups.
So your typical running rehab doesn’t fit all runners. It needs to be customised to suit your specific requirements and match the demands of your sport. If that happens to be running on trails, you need to train for stepping high and wide on uneven ground while heading down a steep hill.
EASY, RIGHT? SOUNDS
Simple principles to follow during rehab:
MAKE YOUR EXERCISES LOOK LIKE RUNNING By simulating the running action, you get range-specific strength, power and/ or stability as well as reinforcing motor patterns associated with running, maximising your gains.
STAGED RETURN TO THE TRAILS You can’t go from road or treadmill straight back to technical trails. Use your knowledge of local trails to go from road to groomed fire trail, then on to smooth single track (often MTB tracks) and finally on to technical single track with obstacles and/or rocky/ loose ground. Finally you can add hills back in but monitor your weekly ascent and don’t increase too quickly.
LISTEN TO YOUR BODY Your body’s early-warning system that it’s not coping with the speed of your return to running is soreness. Focal soreness in gluteals, hamstrings or lower back or soreness lasting days after a run can all indicate a looming problem. Reduce your running and increase your exercises and crosstraining.
PETER COLAGIURI IS A SPORTS PHYSIOTHERAPIST, SPECIALISING IN RUNNING INJURIES. HE PRACTICES IN MIRANDA AND MANLY IN ADDITION TO LECTURING AND RESEARCHING AT THE UNIVERSITY OF SYDNEY. FOR MORE INFORMATION SEE SYDNEYRUNNING.COM.AU, OR BOOK AN APPOINTMENT VIA (02) 9977 1580 MANLY@BIOATHLETIC.COM.AU
FAST TRACK THE LEARNING PROCESS.
PETER HADFIELD (OAM) 46
“THE BENEFIT OF BEING INVOLVED IN A MENTORING PROGRAM TO YOUNG ATHLETES AND THEIR COACHES IS THAT IT ASSISTS TO
SHORT CIRCUIT THE LEARNING PROCESS – AS MENTORS WE CAN HOPEFULLY ASSIST TO PUT OLD HEADS ON YOUNG ATHLETES’ SHOULDERS – TO GIVE THEM AN INSIGHT AS TO WHAT TO EXPECT AND WHAT IT IS LIKE TO COMPETE AT AN OLYMPIC GAMES – HOW TO MAXIMISE THEIR PERFORMANCES AND GET THE BEST RETURN ON THEIR TRAINING INVESTMENT.”
I WAS RECENTLY AT THE AIS IN CANBERRA MENTORING A GROUP OF CHAMPION JUNIOR ATHLETES AS A PART OF A COMBINED ATHLETICS AUSTRALIA/ATHLETICS INTERNATIONAL DEVELOPMENT CAMP. THE CAMP BROUGHT TOGETHER A GROUP OF 18 YEAR OLD ATHLETES TARGETED FOR FUTURE OLYMPIC REPRESENTATION. THE MENTORS WERE A GROUP OF “OLDIES” INCLUDING YOURS TRULY ALL OF WHOM HAD A STRONG HISTORY OF ELITE PERFORMANCE OVER AN ARRAY OF DISCIPLINES. I had the benefit of attending an Athletics International Mentoring Camp 37 years ago when I was just 20 years old. That camp proved to be a pivotal moment in my athletic development. Speaking to older athletes who had represented Australia at Olympic Games cemented my desire to become an Australian Olympian.
THE LESSONS LEARNED AT THIS CAMP INSTILLED IN ME THE NEED TO CONSTRUCT A WELL-DEFINED TRAINING PLAN AND THEN TO DO WHATEVER IT TOOK IN TERMS OF PHYSICAL AND MENTAL OUTPUT TO ACHIEVE THE GOALS I HAD SET MYSELF.
A further benefit was that I created a brains trust network – a group of people I could go to whenever I was unsure of the direction I was taking. This was most reassuring as I didn’t have a Decathlon coach and I was able to call on the collective expertise of individual event specialists to assist me to construct my training program. I also met the Promotions Manager of Adidas at this camp which was the start of a career-long relationship with the brand, who provided all my shoes and training gear for over a decade. The benefit of being involved in a mentoring program to the young athletes and their coaches is that it assists to short circuit the learning process – as mentors we can hopefully assist to put old heads on young athletes’ shoulders – to give them an insight as to what to expect and what it is like to compete at an Olympic Games – how to maximise their performances and get the best return on their training investment. Topics at the AIS Mentoring Camp included time management, transitioning from a Junior to Senior athlete, maximising returns from training, preparation for elite competition, handling low points in competition and maintaining a focus. But there are as many benefits to the mentors as there are to the young athletes they work with. I think I have learned more about myself as an athlete and about track & field performance and how to effectively prepare
for elite performance after mentoring than I ever learned when I was competing. It comes back to the old saying “I wish I knew then what I know now”. The opportunity to pass on knowledge I have gained over 40 years to younger athletes is very fulfilling and based on the feedback received, I know that they appreciated and learned from the experience. You don’t need to be an oldie to be a Mentor. When time permitted during my competitive career, I would occasionally coach. The focus on teaching other athletes correct technique often sharpened my focus on what I had to do in my training to ensure I was performing at my best.
Mentoring doesn’t have to be restricted to sporting performance. One of the many enjoyable aspects of my job as the Executive Officer of Centennial Parklands Foundation is that I have the opportunity to mentor my staff on a continual basis – to assist them to develop so that they gain skills and confidence to fast track their professional development. While I mentor on and off the track, I still rely on others to mentor me. There are a number of senior managers I speak to on a regular basis to ensure that I continue to develop professionally and improve my skills as a manager. They also assist to provide leverage to other people that can assist me to achieve my vocational goals.
I continue to seek out audiences with elite athletes and coaches from all sports to ensure that I keep developing and learning. A word of caution to those receiving the mentoring. It is important that you analyse the information you are receiving to ensure that the advice will work for you. I have witnessed too many people who jump from one piece of advice to another. They are continually changing direction which often detracts from achieving the required end result. Take on the challenge. Become a mentor and also seek out advice from people who are successful. Associating with successful people helps to achieve personal success simply through osmosis.
PETER HADFIELD OAM IS AN OLYMPIAN WHO REPRESENTED AUSTRALIA IN TWO OLYMPIC GAMES AND TWO COMMONWEALTH GAMES, WINNING A COMMONWEALTH GAMES SILVER MEDAL. AS WELL AS WORKING AS A TV AND RADIO COMMENTATOR AND MOTIVATIONAL SPEAKER, PETER PROVIDES TRAINING PROGRAMS FOR SPORTING TEAMS AND INDIVIDUALS. BY DAY, PETER IS THE EXECUTIVE OFFICER OF THE CENTENNIAL PARKLANDS FOUNDATION.
REBECCA GAWTHORNE 50
DO NOT DISCLOSE CONFIDENTIAL © COPYRIGHT
IN OUR NOVEMBER ISSUE, WE EXPLAINED THE BASIC PRINCIPALS BEHIND ELECTROLYTES AND THE IMPORTANCE OF ELECTROLYTE BALANCE DURING EXERCISE. IN 2 PART, REBECCA EXPLAINS THE SCIENCE BEHIND MAINTAINING THAT BALANCE.
Enriched Water Electrolyte Sports drink ENRICHED WATER
Power play Wild Berry
Lemon & Lime
The Science Behind Maintaining Electroly tes balance
What are electrolytes? Let’s recap ELECTROLYTE IS THE MEDICAL TERM FOR SALTS (SPECIFICALLY IONS) THAT ARE DISSOLVED IN THE BLOOD AND OTHER BODY FLUIDS SUCH AS SWEAT. THE TERM ELECTROLYTE MEANS THE ION IS ELECTRICALLY-CHARGED. THAT IS, THE ION CAN CONDUCT ELECTRICITY. When you exercise, your body temperature increases. To get rid of excess heat and help cool you down, your body sweats.
SWEAT IS MADE UP OF WATER AND ELECTROLYTES (WHICH ARE DISSOLVED IN THE SWEAT). SO WHEN YOU SWEAT, YOU BECOME DEHYDRATED AND LOOSE ELECTROLYTES. The fluids and electrolytes need to be replaced to prevent drop in performance, coordination, speed and sickness. If you are training or competing for periods longer than 90 minutes, electrolyte replacement is often necessary.
Food contains different electrolytes in the form of minerals. For example, dietary potassium is found in many foods, particularly in vegetables, fruit, nuts, legumes and wholegrain cereals. Sodium (salt) is found in almost every food you eat, particularly process/packaged foods. Whilst food will provide your body with electrolytes, it is often impractical to consume these during exercise. Sport drinks and other supplements containing electrolytes are used instead to replace electrolytes lost through sweat.
The Science Behind Electrolyte Drinks & Supplements Water will provide your body with the liquid you need to avoid dehydration, but it does not contain electrolytes. With recent scientific advances in sports nutrition and research, it is evident that there are many advantages of electrolyte supplements, such as sports drinks, over water for prolonged exercise. Electrolyte supplements come in different forms including: • Sports drinks (e.g. Gatorade) • Pharmaceutical Oral Rehydration Solutions • Electrolyte-only powders and tablets
The table below outlines different electrolyte replacement products available. These allow targeted replacement of the electrolytes including sodium and potassium lost through sweat. These supplements can be used during and after exercise to allow restoration of fluid and electrolyte balance. ELECTROLYTE REPLACEMENT PRODUCT
COMPOSITION WHEN MADE ACCORDING TO INSTRUCTIONS
O.R.S (ORAL REHYDRATION SALTS)
CARBOHYDRATES G/100ML GASTROLYTE
POWDER - 1 SACHET ADDED TO 200ML FLUID EFFERVESCENT TABLET: 2 TABLETS ADDED TO 200ML FLUID
SODIUM MMOL/L 60
NATURAL, ORANGE, FRUIT, BLACKCURRANT
NATURAL, ORANGE, FRUIT, BLACKCURRANT
POWDER - 1 SACHET ADDED TO 200ML FLUID
ORANGE, APPLE, BLACKCURRENT
EFFERVESCENT TABLET: 2 TABLETS ADDED TO 200ML FLUID
, APPLE, BLACKCURRENT
RESTORE O.R.S SPORTS PRODUCTS
POWDER - 1 SACHET ADDED TO 200ML FLUID
SHOT ELECTROLYTE (E SHOTZ)
EFFERVESCENT TABLET - 1 TABLET ADDED TO 500ML FLUID
POWDER - 1 SACHET ADDED TO 600ML BOTTLE OF GATORADE SPORTS DRINK
ORANGE LEMON, ORANGE, VANILLA
0.0 (WITH GATORADE)
47 (WITH GATORADE)
UNFLAVOUREDFLAVOUR ACCORDING TO GATORADE CHOICE
EFFERVESCENT TABLET - 1 TABLET ADDED TO 500ML FLUID
GU BREW ELECTROLYTE TABLETS
EFFERVESCENT TABLET - 1 TABLET ADDED TO 500ML FLUID
HIGH 5 ZERO ELECTROLYTE TABLETS
EFFERVESCENT TABLET - 1 TABLET ADDED TO 750ML FLUID
COLA, CITRUS, BANANA, LEMONLIME, ORANGE, BERRY
LEMON, LIME, ORANGE, PEACH TEA
BERRY, CITRUS, CHERRY, ORANGE
Source: Australian Institute of Sport 2011
Sodium plays the most valuable role in maintaining electrolyte balance during prolonged exercise. Sodium is lost in large amounts during long events (e.g. iron man & triathlons) and in ‘salty sweaters’. For these reasons, sodium is the main electrolyte targeted through sport supplements. Sports drinks have similar sodium content to foods such as milk, bread and breakfast cereals, but are much better tolerated during exercise. Standard sports drinks contain 10-25 mmol/L of sodium and 3-5 mmol/L of potassium. See Table below CHO G/L
CHLORIDE CALCIUM MAGNESIUM
B VITAMINS VITAMIN C
PRODUCT SPORTS DRINKS
Source: Sports Dietitians Australia 2011 - Composition of common ready-to-drink Sports Drinks & Sports Waters available in Australia.
General guidelines for the optimal sodium intake during endurance exercise longer than 1hour are unclear. A Sports Dietitian can help determine your electrolyte replacement needs based on your exercise type, duration, intensity, body size and sweat losses. Larger sweat sodium losses such as in ultra-endurance exercise and individuals who have “salty” sweat or combination of these factors will need more sodium intake to maintain electrolyte balance. Post-exercise rehydration for replacing electrolyte losses is also very important. Replacing sodium after exercise must occur to fully restore fluid balance.
A refreshing approach to property
TAKE HOME MESSAGE FOR ATHLETES • ELECTROLYTES MAINTAIN ELECTRICAL IMPULSES IN YOUR HEART, NERVES AND MUSCLES. • ELECTROLYTES LIKE SODIUM AND POTASSIUM ARE DISSOLVED IN BODY FLUIDS AND LOST THROUGH SWEAT DURING EXERCISE. • CORRECT ELECTROLYTE BALANCE IS ESSENTIAL FOR MUSCLE CONTRACTIONS, NERVE IMPULSES AND OPTIMAL ATHLETIC PERFORMANCE. • FOR EXERCISE LASTING LONGER THAN 90 MINUTES, ELECTROLYTE REPLACEMENT IS NECESSARY. • SPORTS DRINKS AND OTHER ELECTROLYTE REPLACEMENT SUPPLEMENTS CAN BE USED TO MAINTAIN CORRECT ELECTROLYTE BALANCE. • INDIVIDUAL ELECTROLYTE REPLACEMENT NEEDS DIFFER BETWEEN INDIVIDUALS.
Rebecca Gawthorne - Dietit ian & Nu t r itio n ist
BN utrD i et (H ons I ), A P D , A N
“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.
RUN, BABY, RUN “TURNS OUT GOD HAS ALREADY DETERMINED WHAT MY NEXT GOAL IS... HAVING A BABY - ONE OF THE MOST AMAZING GIFTS I COULD HAVE EVER HOPED TO RECEIVE!”
WOMEN IN SPORT & EXERCISE
PREGNANCY AND EXERCISE ALWAYS GENERATES A LOT OF INTEREST, BUT THERE ARE NO SET GUIDELINES OR “HARD” SCIENTIFIC CASE STUDIES TO DETERMINE THE ABSOLUTE DOS AND DON’TS OF TRAINING THROUGH PREGNANCY. IF THERE’S ONE THING WE KNOW, EVERYBODY IS DIFFERENT! OVER THE NEXT 6 MONTHS, WE ARE PRIVILEGED TO SHARE EL’S INCREDIBLE JOURNEY WITH YOU, FROM A PREGNANCY AND EXERCISE PERSPECTIVE. AS HER BABY GROWS AND HER BODY CHANGES, ELOISE WILL TALK US THROUGH HER EXERCISE REGIME, HOW SHE’S ADAPTING HER TRAINING AND WHAT THE BABY BOOKS DON’T TELL YOU ABOUT PREGNANCY AND EXERCISE. TO PROVIDE A MEDICAL PERSPECTIVE TO PREGNANCY AND EXERCISE, WE’VE CALLED ON ONE OF SYDNEY’S LEADING OBSTETRICIANS, DR JAMES OPPERMAN, TO EXPLAIN THE PHYSIOLOGICAL CHANGES THAT OCCUR DURING PREGNANCY AND THE BEST MEDICAL GUIDELINES AND ADVICE FOR PREGNANCY AND EXERCISE DURING EACH TRIMESTER. AS AN ULTRA RUNNER HIMSELF, DR OPPERMAN IS ONLY TOO FAMILIAR WITH THE PHYSICAL DEMANDS OF EXERCISE ON THE BODY AND THE BENEFITS OF STAYING FIT AND HEALTHY. REMEMBER, ELOISE’S EXPERIENCE WILL BE SLIGHTLY DIFFERENT FROM THE NORM, HAVING BEEN AT HER PEAK FITNESS WHEN CONCEIVING. HER EXPERIENCES WILL BE INDIVIDUAL TO HER, SO WHETHER YOU’RE THINKING ABOUT HAVING A BABY, ARE ALREADY EXPECTING A BABY, OR WANT TO GO AGAIN FOR THE 4TH TIME, ALWAYS CONSULT YOUR GP OR SPECIALIST FOR THE RIGHT PLAN AND ADVICE TO SUIT YOU! 58
WOMEN IN SPORT & EXERCISE
WE ARE TOTALLY OVER THE MOON, THE
One of the things that amazes me most is how
PLAN WAS ALWAYS TO TRY AND START
quickly your body changes even after just a
A FAMILY AFTER THE OLYMPICS, WE
couple of weeks. For example, before I found out
JUST DIDN’T EXPECT IT TO HAPPEN SO
I was pregnant I noticed I was breathing a lot
QUICKLY… I CERTAINLY DIDN’T EXPECT TO BE PREGNANT BEFORE ARRIVING HOME FROM LONDON! ALTHOUGH WE DIDN’T FIND OUT UNTIL WE WERE HOME FOR A WEEK OR SO I KNEW SOMETHING WAS UP. AS AN ATHLETE YOU GET TO KNOW YOUR BODY PRETTY INTRICATELY AND SOMETHING JUST DIDN’T FEEL RIGHT.
harder during easy runs, I kept thinking “what the heck! I’ve just run at the Olympics, I should be in the shape of my life, why am I breathing so hard!” All these little things made sense once we found out the great news. I’ve since learned that during pregnancy, your body calls for more oxygen and adapts to meet this need in several ways. An increase in hormones, particularly progesterone,
directly affects your lungs and stimulates the
40-60 minutes at “talking pace”, which means
respiratory center in your brain which causes
running at a pace that I can comfortably hold
you to breathe heavier. Good to know!
a conversation, so I’ve been recruiting running partners from every social circle! I’ve worn a
I’m still running most days, albeit a lot slower.
heart rate monitor a few times too, although I
My doctor has given me the all clear to continue
don’t believe that heart rate is a great indicator
as long as it feels comfortable. So I’ll run for
of exertion, especially when you’re pregnant,
WOMEN IN SPORT & EXERCISE heart rate can vary so much. The very general
apparently it wasn’t the done thing in the 80’s!
advice is to keep your heart rate below 140-150 beats per minute… however if I was running with
Continuing running has helped keep morning
my heart rate at 140 beats per minute I’d be
sickness at bay, I’ve noticed that the days that I
running quite fast… which is not the goal during
decided not to run I always feel more nauseous.
pregnancy. I’d prefer to focus on making sure I can talk comfortably and that the pace is slow
I’ve had weird food cravings too… dumplings! I
recently traipsed three of my girlfriends around the city looking for a good dumpling restaurant…
I have the added bonus of knowing other female
when we finally sat down (after a good hour of
elite athletes who have been through pregnancy,
walking) one of them asked if I was pregnant
finding out what they did in regards to exercise
what with my “psycho dumpling hankering”, I
during pregnancy, what changes they noticed,
answered “why, do you think I look fat?”… This
what to do, what not to do etc, it all helps to make
throwback answer was one of the best ways to
informed decisions on my experience. There are
throw people off the scent before we broke the
some vastly different journeys- one elite runner
news to everyone. It was gold.
I know ran all the way up to the day she gave birth, she also lifted weights at the gym before
Now that the news is out, I ‘m really enjoying this
going into labor. Others have stopped running
new season of our lives. It’s a huge shift from
at 6 months because of the pressure and simply
the first half of the year that I spent training for
because carrying the extra weight just gets
the Olympics! Now, the focus is off striving for a
too hard… whatever the story, it seems to me,
childhood dream and on enjoying the gift that is
the message is always the same in regards to
having a baby.
running during pregnancy- cut back if you start to get uncomfortable and begin low weight
recalled that with my older sister she ran a half
ELOISE WELLINGS IS AN OLYMPIC 10,000M AND 5,000M TRACK ATHLETE AND FOUNDER OF THE LOVE MERCY FOUNDATION. FOR MORE ABOUT HER AMAZING FOUNDATION, GO TO
marathon without knowing she was pregnant.
bearing exercise like swimming or stationary bike. I’ve also picked my mum’s brains about how she went about her four pregnancies. She was also a runner and ran through all four pregnancies. She
And with me, I was born in New York, mum would run around central park most days at 8 months pregnant, people in the park would freak out…
A Word from the “Good Doctor” THE PHYSIOLOGY OF THE FIRST TRIMESTER IS TRULY AMAZING. IN THE FIRST 12 WEEKS THERE ARE MASSIVE CHANGES TO A WOMAN’S CARDIOVASCULAR AND RESPIRATORY SYSTEMS, PREPARING THE BODY FOR THE REMAINDER OF THE PREGNANCY. Progesterone and other hormones change the body from early on in two major ways. Tidal volume or the volume of air taken with each breath increases by up to 40% in the first 12 weeks and that is why Eloise first noticed a change in breathing pattern. Cardiac output or the amount of blood the heart pumps around the body also increases by up to 40% in the first 12 weeks. No wonder Mum’s can feel so terrible in the first trimester! The American College of Obstetricians and Gynecologists has a good review article on exercise in pregnancy. There is no defined maternal heart rate that a Mum should stay below during exercise in pregnancy. I therefore do not see the need for heart rate monitors during pregnancy. I agree that running at a pace that allows you to keep talking is a common sense approach. Of course staying well hydrated pre, during and post exercise is important. I suggest to my Mum’s to avoid high impact exercise (i.e. no strenuous sandhills during pregnancy!) that may cause some extra pressure on the placenta or cervix. Light weights at the gym, Pilates, yoga, power walking and swimming are all excellent exercise options in pregnancy. In June this year I was part of the medical team 62
in the Western States 100 mile event through the Sierra Nevadas in California. I was stationed at Michigan Bluff at the 60 mile mark after competitors had just climbed consecutive 800m hills in about 100 degrees Fahrenheit. The Chief doctor who had run this event 6 times under 24 hours told me a story of a good friend he ran with a few years ago. She was feeling pretty rough at this point in the course but continued on to finish in a few minutes over 24 hours. It was only just after the event she had a positive pregnancy test. She was in her early pregnancy and ran the WS100! The pregnancy went well. Not recommended for everyone, but the very least one can say is that Mum’s and Bubs are resilient and tough.
DR. JAMES OPPERMAN IS ONE OF SYDNEY’S LEADING OBSTETRICIANS AND GYNECOLOGISTS. IN HIS ‘SPARE TIME’, JAMES RUNS ULTRA MARATHONS AND IS CURRENTLY TRAINING FOR THE WESTERN STATES 100MILE RACE THROUGH THE CALIFORNIAN DESERT. TO LEARN MORE ABOUT DR OPPERMAN AND HIS SERVICES, CHECK OUT HIS WEBSITE, WWW.DROPPERMAN.COM.AU
OR TO BOOK AN APPOINTMENT, CALL HIS ROOMS AT HURSTVILLE PRIVATE HOSPITAL: 02 9570 5599.
C R E A T I V E
M E D I A
DESIGN. PRINT. WEB. PH 02 8517 3508
EMPIRICA RESEARCH WITHOUT A DOUBT, SPORT IS AN INTEGRAL PART OF AUSTRALIAN CULTURE. SINCE THE COLONIAL ERA, AUSTRALIA HAS ESTABLISHED ITS IDENTITY BASED ON ITS SPORTING SUCCESSES, FROM THE VICTORIES OF PHAR LAP TO THE TRIUMPHS OF SIR DONALD BRADMAN. EVEN TODAY, WE ELEVATE OUR PROFESSIONAL ATHLETES TO HERO STATUS. SINCE THE TURN OF THE CENTURY, THE COVETED ‘AUSTRALIAN OF THE YEAR’ PRIZE HAS BEEN TWICE AWARDED TO SPORTING STARS (PAT RAFTER IN 2002; STEVE WAUGH IN 2004), AND THE ‘YOUNG AUSTRALIAN OF THE YEAR’ AWARD HAS BEEN WON BY FOUR PROFESSIONAL ATHLETES.
IT IS WELL KNOWN THAT AUSTRALIANS WORSHIP THEIR SPORT – BUT WHICH PARTICULAR SPORT IS WORSHIPED THE MOST?
WHICH SPORT IS NUMBER ONE?
MANY APPROACHES CAN BE TAKEN TO ANSWER THIS QUESTION. ON THE ONE HAND, WE CAN CONSIDER THE NUMBER ONE SPORT AS THE ONE THAT HAS THE GREATEST RATES OF PARTICIPATION – THE SPORT WE LOVE TO PLAY THE MOST. ALTERNATIVELY, WE CAN DEFINE OUR NUMBER ONE SPORT AS THAT WHICH HAS THE LARGEST ATTENDANCE – THE SPORT WE LOVE TO WATCH THE MOST. AS WE SHALL SEE, THE ANSWER DIFFERS SUBSTANTIALLY DEPENDING ON THE PARTICULAR DEFINITION WE ADOPT. According to recent ABS statistics, the sports
with the highest attendance rates include Australian Rules Football (16%), horse racing (11%), rugby league (9%), and motor sports (8%). These sports not only have a large audience at the event, but also in the home. According to television ratings data, the Melbourne Cup, the AFL Grand Final and the NRL Grand Final were all among the top 10 most watched events on TV in 2011. (What?! No cricket?! We’re sure this will change now that Jock is a regular feature on the TV coverage). Focusing on participation rather than attendance, the most popular sports
that Australians participate in include walking for exercise (23%), aerobics/ fitness/gym (14%), swimming (7%), and cycling (7%).
INTERESTINGLY, NONE OF THE TOP FOUR SPECTATOR SPORTS ARE RANKED IN THE TOP TEN SPORTS OR PHYSICAL RECREATION ACTIVITIES WE PARTICIPATE IN, SUGGESTING THAT THERE ARE DIFFERENT MOTIVATING FACTORS THAT LEAD PEOPLE TO PARTICIPATE IN SOME SPORTS AND ATTEND OR WATCH OTHERS.
Not surprisingly, the top sports we tend to engage in are ones that are easy to do – they can be done alone, require minimal equipment and expenses, and can be easily scheduled to fit around our lifestyles. Further, many of these activities, in particular walking, can be done at a low intensity, reflecting the fact that the majority of Australians only have low or sedentary exercise levels. As ABS data suggest, in 2009-2010 only 30% of Australians participated in exercise more than twice a week, with many Australians failing to achieve exercise levels recommended by the National Physical Activity Guidelines.
The trend towards a sedentary lifestyle is reflected in decreasing participation rates in sport nationwide, and an increase in the prevalence of obesity.
Statistics reveal that overall participation rates in sport declined from 66% in 20052006 to 64% in 2009-2010. Further, the proportion of Australian adults who are overweight or obese has continued to rise over the years, increasing from 56% in 1995 to over 63% in 2012. For a country that loves our sport, we seem to be doing less and less of it! It appears that a passion for sport does not necessarily translate into active participation – it can ironically foster a sedentary, “couch potato” lifestyle. Indeed, perhaps the cultural icon of Australia should not be the sports player on the field, but rather the slob on the couch with a meat pie in one hand a team flag in the other.
get up off the couch and get out So, let’s there!
EMPIRICA RESEARCH IS A SOCIAL AND CONSUMER RESEARCH FIRM BASED IN MELBOURNE AND MIAMI. FOR MORE INFO CHECK OUT EMPIRICARESEARCH.COM.AU
OR EMAIL CASSIE ON CASSIE@EMPIRICARESEARCH.COM.AU
OM AND RESULTS FR S W E N U O Y G E BRIN . EACH MONTH W E AND ABROAD R E H , S TE LE TH A JOCK ATHLETIC ricket) ENT BOULT (NZ C
TR ng oment representi is on fire at the m et nka, taking a buck NZ against Sri La wesome mate! load of wickets. A E NZ bowler ANDR er rm fo Z, N in ll Sti ew appointed the n ! k ac eb com ADAMS has been l Auckland. Specia wling coach for bo s (Football) YL TUFFEY, who’ R R A D to MARK MILLIGAN on ti men own MARK MILLIGAN to s on ti form for Bankst la g tu n ra li w bo Cong e n fi in TAS on a n to the QAN io ct le se taking 8 for 2 is b, h lu C on et ck ri C East the upcoming SOCCEROOS for nt outing! Nice. ce re en be as h k g Kong. Mar Asian Cup in Hon ) bourne Victory in el M r fo rm (2km Beach Run fo LL at E PB M in gre A C K C JO it. gue. ea -L A lla has still got ai d n yu H e th Seems the ol’ fe rs Pan Pacific Maste Jock took to the in ing) st and took GOLD oa C d ol G ALI NAJEM (Runn e th on tly season, Ali recen g in az ent. am an p To ca the Beach Mile ev try n ou C ss ro C es g Blu won the Sportin CC e Zone Open OPER (Running) O C (CC), St. Georg E N R A E D c ti le eorge Zone Ath 3rd in the Open g n ro st a Champion, St. G ed h is Fin g at, he was named th to d d A World Life Savin . n e io th p at n Cham ru m 2k hed mid ch team and finis n ra B C LS s in Adelaide S ip e sh th n in io p am h C ach e Youth 2km be off a stella g in p p ca r, a close 2nd in th be Novem rint relay at the sp h ac be d 3r d run an comeback! . Awesome! es tl Ti g in av S fe World Surf Li
unning) DAVINA SMITH (R fun Sri Chinmoy 4km e th in ed et p om C hed back’ race – finis run as her ‘come e me of 16:34. Nic ti a in t 1s g n a stro
rf Life Saving) JAY FURNISS (Su e g run at th in az am an Had rf Life Saving u S ld or W t n rece ing in Adelaide, sett Championships d in the pool an a World Record Lifesaver Gold er p u S e th g in winn medal.
Rescue 2012: Other Results from 2km Beach Run Mel Campbell: 5th 2km Beach Run th 9 : er lm Pa ch it M Board Rescue Kyle O’Brien: 2nd 6th Oceanman Aaron Markey: Relay th rescue tube Ryan Markey: 5 rescue. LACHLAN CRAWFO (Running)
an goes This young m strength, from strength to g the Sri this time winnin nial Park Chinmoy Centen with the 4km fun run the day in fastest time on ’s only 13. e h d n A !! m 0 :0 5 1 Look out!
The Jock Athletic Ezine is an online magazine dedicated to sharing the training "game plan" of elite athletes and coaches in a practicle, us...
Published on Nov 28, 2012
The Jock Athletic Ezine is an online magazine dedicated to sharing the training "game plan" of elite athletes and coaches in a practicle, us...