3RD ANNIVERSARY EDITION
ENDURANCE CONDITIONING FOR FAST BOWLERS
PLANNING FOR RUGBY LEAGUE
EDITOR’S LETTER I CANT BELIEVE THE MAGAZINE IS 3 YEARS OLD ALREADY- HAPPY BIRTHDAY TO US! WHAT STARTED AS A LITTLE IDEA HAS BECOME A FULL-BLOWN MONTHLY MAGAZINE THAT MANY TOLD ME WE WOULDN’T BE ABLE TO DO. THE TAKE HOME MESSAGE FROM THAT IS MANY PEOPLE WILL TELL YOU WHAT YOU CAN’T DO! DON’T LISTEN. WHO CARES WHAT OTHER PEOPLE SAY, ALL THAT MATTERS IS THAT YOU BELIEVE YOU CAN DO IT! THANKS TO ALL THAT PUT IN THE HARD YARDS TO GET IT DONE EVERY MONTH. FIRSTLY MEL CAMPBELL (A VERY LUCKY WOMAN) FOR HER RELENTLESS EFFORTS EACH MONTH, JULES AND LOZ FROM KISS THE SKY FOR QUICK BUT BRILLIANT DESIGN, CLAIRE MALLETT FOR HER PART IN THE EARLY DAYS AND ALL OUR A-GRADE CONTRIBUTORS WHO MAKE THE MAGIC HAPPEN. HAPPY BIRTHDAY! BY THE WAY INSIDE, ELOISE COMMITS TO THE COMMONWEALTH GAMES, WATTO GETS THE RUGBY LEAGUE PRE -EASON UNDERWAY, DAN GIVES A VULNERABLE INSIGHT INTO THE RELENTLESS COMMITMENT OF A COACH AND ATHLETE + SO MUCH MORE.
SRI LANKAN NATIONAL KALINDU KARIYAWASAM STRIKES A BOWLING POSE DURING A REGULAR AFTERNOON TRAINING SESSION PRACTICING BOWLING CONDITIONING. KALINDU’S DEDICATION TO HIS TRAINING IS IMPRESSIVE, RARELY MISSING A SESSION. POTENTIAL SRI LANKAN CRICKETER IN THE MAKING.
8 ENDURANCE CONDITIONING FOR FAST BOWLERS Jock Campbell
16 MY PURSUIT OF EXCELLENCE Dan Atkins 24 PLANNING FOR RUGBY LEAGUE Paul Watson
30 BRING IT: CHEERLEADING Empirica Research
36 PUTTING IT OUT THERE Eloise Wellings
42 THE OFFSEASON Lauren Kitchen
The bike leg of the Hamilton Island Triathlon takes in the airport runway awesome! This years event is on Sunday 17 November. Get there! Image: Delly Carr, dellycar.com.au
EZINE BRAINS TRUST PUBLISHER Jock Athletic EDITORS Jock Campbell / Melissa Campbell ART DIRECTOR/DESIGN Kiss the Sky ADVERTISING/PRODUCTION Melissa Campbell 6
Cover Image:
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CONTRIBUTORS Dan Atkins, Jock Campbell, Peter Colagiuri, Empirica Research, Rebecca Gawthorne, Peter Hadfield, Lauren Kitchen, Siobhan McCarthy, Paul Watson, Eloise Wellings
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THE PROTEIN FACTOR Rebecca Gawthorne
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ATHLETE NEWS Jock Athletic
EDITORIAL OFFICE Jock Athletic | PO Box 1186 Cronulla 2230 0415 998 636 | EMAIL ezine@jockathletic.com www.jockathletic.com
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ENDURANCE CONDITIONING FOR FAST BOWLERS
I’VE BEEN ASKED MANY TIMES OVER THE PAST COUPLE OF YEARS WHY ARE OUR FAST BOWLERS BREAKING DOWN CONSISTENTLY! MOST PEOPLE ASKING ME THE QUESTION ARE ALWAYS LOOKING FOR THAT ONE KEY ANSWER THEY’RE PROMOTING AND AS I’VE SAID IN MANY ARTICLES IT’S NOT ONLY ONE REASON, BUT A HOST OF MANY. OVER THE NEXT FEW MONTHS I WILL TAKE A CLOSER LOOK AT WHAT A FAST BOWLER NEEDS PHYSICALLY, HOW THEY SHOULD DEVELOP THIS AND A FEW SESSIONS YOU CAN ADD FOR YOUR TRAINING TO MAKE IT HAPPEN.
All images courtesy of Phil Hillyard
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JOCK CAMPBELL NOVEMBER 2013
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What is endurance? Simply put, it’s the body’s ability to maintain elevated heart rates for long periods due to physical exertion, anywhere from 2 mins to 7 hours for a cricketer. You may also have heard it termed the aerobic or cardiovascular energy system.
How is it involved in fast bowling & cricket? From the results that the Bupa Tracker have shown us, like Peter Siddle covering 36.2km in one Test match innings, averaging over 120 beats per minute heart rate for the whole time (7 hours), and Brett Lee maintaining heart rates over 170 beats per minute during each over, it’s clear there is a large endurance component in the game of cricket and particularly fast bowling.
MOST RECENTLY I’VE BEEN QUESTIONED ABOUT AEROBIC TRAINING FOR FAST BOWLERS: ARE THEY DOING ENOUGH RUNNING TO HARDEN THEM UP FOR BOWLING? ONE BOWLING COACH EVEN SUGGESTED THEY SHOULD GO FOR AN HOUR ROAD RUN THE DAY BEFORE A TEST MATCH.
Cricket is a running based game: James Pattinson runs into bowl, David Warner runs to the ball in the field, Mike Hussey runs to back up throws and between the wickets, so ideally cricketers need to do a great deal of running to prepare physically for cricket. Best to keep off the roads and hard surfaces - we play cricket on grass, although sometimes in the sub continent the ground feels as hard as concrete. To reduce the risk of injury, run on grass, trail or soft sand.
What did the top players do? Brett Lee runs in the soft sand which is far more forgiving for his ankles after 6 operations; Glenn McGrath, Michael Clarke and Matty Hayden used to power up the sand hills. McGrath also had a love hate relationship with the rower. Brad Haddin loves his boxing and Ricky Ponting used to run, ride and row to get himself prepared for this area of cricket preparation.
Can you get it just from bowling? As bowlers have limits on the amount of deliveries they bowl each week, it is difficult to get enough conditioning, whilst allowing the body to repair from bowling. There’s up to 12-15x the bowlers body weight going through the front foot each ball when bowling, and far less when running or cross training. It’s very difficult to quickly and consistently stress the aerobic system and improve it
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through bowling alone. However, adequate bowling volumes and intensities that you reach in matches must be prepared for in training.
YOU CAN’T EXPECT TO BOWL UP TO ONLY 60 BALLS IN TRAINING AND THEN COPE WITH BOWLING 20-25 OVERS IN A DAY – THAT DOESN’T MAKE SENSE.
Considerations AND how to train: As cricketers have a great deal of energy systems and skills to train they must make the most out of every second for training. So to train in season we need to use cardio vascular training in two ways: FIRST, make it part of a recovery session, where it can be nonrunning activities the day after the match, or day before. Endurance training done at a light to moderate intensity will help reduce muscle soreness, increase energy levels and maintain the cardiovascular system. So as a NOVEMBER 2013
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Tips For Youngsters • You need a solid running base to do well and last in the game of cricket • Stay off the hard surfaces to look after your joints • Use light to moderate endurance training for recovery • Bump up your endurance capacity for cricket with hard
• Aerobic conditioning is a key component of fast bowling for recovery between balls, overs and spells and to be able to handle long periods of elevated heart rates • Build your aerobic base in the pre season & maintain throughout the season
cardio intervals recovery activity, a 20-30minute exercise bike session or 15-20 minute jog can be added in with your pool stretching and ice baths for great recovery results. SECOND is to really stress your endurance or cardiovascular energy system with high intensity interval training. This is the best way to get a solid training session that will really boost your endurance levels in a short period of time. These have the added benefit of keeping you lean and the unwanted body fat levels down for a cricketer. After a good warm-up try 4-6 x four minute high intensity efforts, with one to two minutes recovery between each effort.
REMEMBER TO ALWAYS LOOK TO PROGRESS YOUR INTENSITY AND NUMBER OF EFFORTS AS YOU GET FITTER SO YOU KEEP IMPROVING.
JOCK CAMPBELL IS A SPORTS SCIENTIST, ELITE STRENGTH & CONDITIONING COACH & LEVEL 3 ATHLETICS COACH. FROM 2000 -2005 JOCK WAS THE HEAD STRENGTH AND CONDITIONING COACH FOR THE AUSTRALIAN CRICKET TEAM. DURING THIS PERIOD THE TEAM WAS WORLD CHAMPIONS IN BOTH TEST MATCH (NO. 1 IN TEST RANKINGS) AND ONE DAY CRICKET (WORLD CUP WINNERS 2003 AND NO.1 IN WORLD RANKINGS); IT WAS THE MOST SUCCESSFUL PERIOD IN THE TEAMS HISTORY. FOR MORE ON JOCK , CHECK OUT HIS WEBSITE JOCKATHLETIC.COM OR EMAIL EZINE@JOCKATHLETIC.COM
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MY PURSUIT OF EXCELLENCE DAN ATKINS
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IN TRIATHLON WHETHER IT IS AS A COACH OR AN ATHLETE WE ALL AIM FOR GREATNESS. I’VE HAVE JUST RETURNED FROM THE WORLD TRIATHLON CHAMPIONSHIPS AND I’VE HAD TIME TO SIT BACK AND TAKE INTO ACCOUNT ALL THAT IS NECESSARY TO SET THINGS UP, WITH GREAT HINDSIGHT, TO SPEND THE NEXT YEAR PLANNING FOR A DAY OF GREATNESS.
The last 5 months have been hard for me. I have taken a new role for my career to progress, I have left my home state that I love dearly, I bleed maroon blood (the true colour of Queensland spirit, my home state). But life has taught me challenges are best taken on when you step outside your comfort zone. I have possibly taken on the worst possible situation when you think of it: I left my family. I did something that most people couldn’t even fathom. I left my pregnant wife. I left my heart and my sole purpose in life, my children, to chase my dreams. I’ve missed birthday parties, forgotten family holidays and skipped family occasions. I made choices to be an insular recluse. I live alone and have suffered alone for month on end. A few months ago I was with my best friend from school days and he had this to say to me from across the table: "I am worried about
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you". I was no longer fun to be with and that I was in danger of losing it all - family, friends the lot! An intervention was needed. I could have become angry, or defensive, even bitter. 'Doesn’t he know how hard it is to be at the top in this bloody sport?' Don't they know what it takes to get there?' However, deep down I knew he was right. I respected the fact that he cared enough about me to address them. I can become pretty grumpy. I am always tired and I go to most training sessions with a mental intensity that seems too much for most to handle. I was pushing the limits and extremes beyond what most thought were healthy. It costs me athletes and friendships.
THESE ARE THE DEMONS I FACE AS A PROFESSIONAL COACH ON A DAY TO DAY BASIS. WHO AM I DOING THIS FOR? HOW MUCH IS TOO MUCH? WHY AM I DOING THIS? HOW CAN I BE SO SELFISH? WHAT'S THE SACRIFICE FOR? WHY DOES MY FAMILY STAY WITH ME? I think of the countless birthday parties I have missed or nights out I have sidestepped, lack of family getaways because of the endless search for excellence, almost forgetting my wife’s birthday because I was too busy thinking about what’s next. The list is endless and even somewhat out of control.
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I had a great squad in Queensland, something that executed brilliance often but I needed more. Something that could challenge my being. It boils down to this: I believe I was born with an inordinate amount of drive and determination. From an early age as an athlete, I never followed the norm - I would sit at home and watch sports - any sports and study the movement of athletes rather than the ecstasy of winning. Call it unhealthy if you want, but that is the way I viewed sport. I wanted to be the best whilst being the most efficient. Becoming a professional coach has been no different and every State, National or Olympic level coach can attest to this. If you want to be an Olympic champion it’s all about that little extra you have done in your preparation that will set you apart from your competitors. Can this become obsessive? Am I obsessive? Absolutely. But if your dream is to reach the podium, you had better be obsessive about your journey.
IN THE WORDS OF ALISTAIR BROWNLEE, EVEN IF IT MEANS GETTING INJURED, "I'D PREFER TO HAVE THREE OR FOUR CRACKING YEARS OF WINNING STUFF THAN HAVING 10 YEARS OF BEING AVERAGE". AVERAGE PEOPLE DO AVERAGE THINGS.
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Doing what we do as coaches or athletes sets us apart because we are willing to do that little bit extra that might take us to the top. It is certainly not a balanced way to live and it is certainly not normal but then those words are generally not used for anyone who is striving for greatness. It is about the extra effort that you’re willing to put in that others aren’t. And so my lifestyle comes from constant judgment from others, my family included. People will say you are crazy or that you are going too far. Maybe they are jealous that they do not have the drive or opportunity I do, maybe they are too lazy to succeed in their own lives or maybe they are right. Every top coach is a little crazy, a little obsessive, a lot selfish and certainly not quite the norm. So that leads me to my choice of it all. How can all this selfish pursuit of the Olympic dream be justified? I look at as many Olympics Gold Medallist’s as I can and study how they won. I try to study what did they do different to the silver medallist. Surely it was luck? I doubt that very much. I can see winning - I breathe it, eat it, spend my days dreaming of that feeling, day in day out. An Olympian should smile before going to sleep every night feeling that feeling of achievement- the feeling that fuels us keeps us chasing “the pursuit of happiness”. While at times I know that what I do is unbelievably selfish, I also know that I inspire others through what I coach. And as I turn my hand to other things like coaching coaches, I find that I can use my experiences to really THE 2012 OLYMPIC GOLD MEDALIST, ALISTAIR BROWNLEE
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propel and inspire people to challenge themselves in their own lives, to go on a journey of self discovery that I have through sport. That for me is what justifies my seemingly selfish pursuit to be at the top. So in short, we need to pursue our dreams take on the challenges of life and SUCCEED. So when my mate told me he was worried about me, I did not take a few weeks off. I plastered a smile on my face and got back to training that afternoon, back to where I belong in my insanely desperate life as a professional triathlon coach. The place I have always pursued my dreams and as a consequence have experienced some celebration with my truly wonderful athletes across a wide and life-humbling planet. Please do not get me wrong, I have taken note that I need to be more grateful of my situation and celebrate the joy in my sport more, even if Mr. Grumpy might rear his ugly head from time to time.
BUT WINNING IS A DRUG AND MY HABIT IS UNCONTROLLABLE.
DAN ATKINS IS THE A 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
PLANNING FOR RUGBY LEAGUE M
MACRO CYCLE #2 -
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- GENERAL PREPARATION
PERIODISATION IS SIMPLY THE BREAKDOWN OF THE TRAINING AND COMPETITION YEAR INTO BLOCKS OF TRAINING ADAPTATIONS, LEADING TO THE PEAKING OF PERFORMANCE DURING THE FINALS SERIES. RUGBY LEAGUE TEAMS MUST CONTINUALLY HEAD TOWARD IMPROVEMENTS IN ALL AREAS OF PROFESSIONALISM IN THE COACHING AND STRENGTH AND CONDITIONING AREAS. BY USING SCIENTIFICALLY SOUND ATHLETIC PREPARATION, TEAMS ARE LOOKING TO STAY AHEAD OF THEIR OPPOSITION AND IMPROVE EACH INDIVIDUAL ATHLETE AS WELL AS AVOID INJURIES.
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FOR A LOOK AT ALL 6 PHASES OF PLANNING FOR RUGBY LEAGUE, CHECK OUT THE “PLANNING FOR RUGBY LEAGUE” ARTICLE IN ISSUE 10.
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MACRO CYCLE #2 - GENERAL PREPARATION
THIS PERIOD FROM NOVEMBER THROUGH TO THE CHRISTMAS OFFLOAD PERIOD IS WHERE LARGER VOLUMES OF WORK ARE DONE. IT CAN VARY DEPENDING ON MANY FACTORS BUT USUALLY LASTS BETWEEN 4-10 WEEKS.
“Rugby League involves frequent bouts of high intensity exercise separated by bouts of low intensity exercise during match play”. (Mclellan et al, 2010)
WHEN PERIODISING ANY TRAINING PLAN THE NEED FOR AN ANALYSIS OF THE SPORTS ENERGY SYSTEMS NEED TO BE ASCERTAINED. RESEARCH REVEALS THE FOLLOWING:
• 20% Oxygen Independent (intermediate) – Set of six tackles
“Rugby League Football is a physically demanding, full contact, team sport in which players are required to compete, in a challenging contest involving frequent bouts of high intensity activities such as running, passing, tackling, wrestling and kicking” (Killen et. al, 2010)
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• 70% ATP-CP (short term) – Short sprint or a tackle
• 10% Oxidative (long term). (Duthie et al, 2003) – The Game •
Strength, Power and Speed Work Rest Ratio for outside backs = 1:6 (Not reflecting the most demanding periods of the game). (King et al, 2009)
PLANNING PHASE My first suggestion is always to ask yourself “what are your training philosophies?” This helps you, after a needs analysis, to determine what type of training you are going to implement. “More than one road leads to Rome” said the great Julius Caesar. This is certainly true of any team that has success as no two teams will train the same. So after ascertaining your training philosophies start to write your plan.
ASK YOURSELF WHAT YOU ARE TRYING TO ACHIEVE AND WHAT YOUR DESIRED OUTCOMES ARE. THEN YOU HAVE TO DETERMINE HOW MUCH TIME YOU HAVE AND HOW YOU WILL PERIODISE THIS TRAINING.
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RUGBY LEAGUE
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Aerobic base and strength endurance is built during this period. Consisting of three/four field sessions weekly, with conditioning, skill building and the playing of designer games making up the bulk of the field sessions. This starts to lay the platform the season will be built on. Weight Training and wrestling sessions are also performed with General Prep training implemented. This consists of body building, strength gaining and wrestling technique being emphasised. In the weight room we concentrate on strength endurance or bodybuilding to complement the running training and to build size. Split routines are used with a four-day split of Legs, Shoulders and Biceps/ Chest, Back and Triceps. This also builds the base needed for the strength/ power work. Again each program is individualised if an athlete with good training history needs more power or strength they will start on that program. Speed work is essential in this period to correct technique and lay the speed platform down. Usually speed work is performed first followed by some speed endurance work. Agility and skill work are also covered throughout the sessions to build specific qualities. Running sessions consisting of discontinuous interval running can be performed twice weekly. These intervals vary in length but are mostly in the 200m and less range consisting of intervals with little rest. This allows leg speed to be maintained while emphasizing
the aerobic energy system. Speed endurance is also starting to build with these sessions.
ONE SESSION PER WEEK SHOULD BE SPENT ON HILLS RUNNING BUILDING STRENGTH ENDURANCE IN THE RUNNING MUSCLES AS WELL AS AEROBIC CONDITIONING. THE HILL’S ALLOW INTENSIVE RUNNING THAT DOES NOT BREAK PLAYERS DOWN PHYSICALLY OR REDUCE MUSCLE MASS. HILLS GIVE NO HARD POUNDING BUT VERY HARD WORK. This cycle finishes with a 12/14-day offload period and Christmas break. The players are pushed by high intensity workouts in this first cycle so the break allows their bodies to repair and recover.
PAUL WATSON HAS BEEN AN NRL STRENGTH AND CONDITIONING COACH FOR 15 YEARS, AS A MEMBER OF JOHNNY LANG’S STAFF AT THE CRONULLA SHARKS AND PENRITH PANTHERS, BEFORE HEADING TO THE UK TO WORK WITH THE HUDDERSFIELD GIANTS AND THE LONDON BRONCOS.
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CHEERLEADING IS A RELATIVELY NEW SPORT IN AUSTRALIA. MUCH AS IT PAINS MANY OF US TO USE THIS CLICHÉ, THE RELEASE OF BRING IT ON IN CINEMAS IN 2000 HELPED TO KICK-START AWARENESS OF AND INTEREST IN CHEERLEADING IN AUSTRALIA, AND IN THE THIRTEEN YEARS SINCE IT HAS GROWN FROM BEING A SMALL-SCALE OFFSHOOT OF GYMNASTICS CLUBS TO AN INDEPENDENT SPORT IN ITS OWN RIGHT WITH A THRIVING PRESENCE ACROSS THE COUNTRY.
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EMPIRICA RESEARCH NOVEMBER 2013
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CHEERLEADING IS ALSO OFFICIALLY A SPORT. IN MAY 2013 THE INTERNATIONAL CHEER UNION (ICU) BECAME A NEW MEMBER OF SPORTACCORD. THIS BRINGS CHEERLEADING A STEP CLOSER TO ONE DAY BEING AN OLYMPIC EVENT (AND YOU CAN’T IMAGINE HOW EXCITED WE ARE AT THE PROSPECT). AT THE END OF NOVEMBER, ALMOST 6,000 AUSTRALIAN ATHLETES WILL CONVERGE ON THE MELBOURNE CONVENTION & EXHIBITION CENTRE FOR THE AUSTRALIAN ALL STAR CHEERLEADING FEDERATION (AASCF) NATIONAL CHAMPIONSHIPS. These athletes will represent over 500 teams from every state and territory in Australia, and for many of them, this is the end of their season. For others, their performance at Nationals can be a stepping stone towards the opportunity to compete at the World Cheerleading Championships in 2014. Australia has been sending representatives to world championship competitions for a while now and is a recognised contender at the international level. But whatever the goal for each team, and whatever their results, what all of them will have in common are the hundreds of hours they have spent working on the two and a half minute routine they will put on the floor at Nationals. 32
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IN TWO AND A HALF MINUTES MY TEAM WILL BUILD THREE PYRAMIDS, PUT UP THREE STUNT SEQUENCES, THROW AT LEAST THREE SETS OF BASKET TOSSES, TUMBLE ALL OVER THE FLOOR AND DANCE OUR HEARTS OUT FOR THE FINAL THIRTEEN SECONDS. We are an international co-ed level 6 team. This means that when we build pyramids, they need to be two and a half people high (around fourteen feet tall, give or take). Our stunts need to invert – that is, we need to go upside down to get into the stunts, to get out of the stunts, or ideally both. Our basket tosses also need to invert, and should twist as well, as our tumbling passes need to do. To make all of this happen we train together because the routine requires the complete cooperation of over twenty people doing the right thing in the right place at the right time. We also train apart because the sport demands that we all take responsibility for our contribution to the routine and the team. So when we talk about putting blood, sweat, and tears into our training, we mean it very literally. Cheerleading is most definitely a contact sport and there are very real risks involved in what we do and in how far we push ourselves. A full catalogue of the various hurts and injuries to our team just this season would take some time to get through and making
last-minute substitutions and changes to routines shortly before competitions is not unusual. We have competed at four other competitions this season to try to be as prepared as possible for Nationals – to get used to performing for a crowd, going through the process of warming up for competition and getting closer to a point where doing a skill in competition feels no different and is no more difficult than doing it in the familiar surroundings of the training gym. Every competition is different and for every competition we’ve faced different challenges, the easiest being just coping with the heat in Brisbane. The hardest is when an athlete is hurt on the floor. Twice now we’ve had to stop our music due
to injuries occurring during the opening of our routine. At the first competition of the season one of our athletes injured her knee in a tumbling pass (requiring a knee reconstruction) and at State two of our athletes collided during a tumbling pass, concussing the smaller of the two. On both occasions, as soon as the injured athletes were looked after we prepared and went on again. How we have looked after our injured athletes on the floor and how we have managed the resultant emotion and adrenaline to go on and complete our routines without them is something that makes me immensely proud of my team. While cheerleading itself can very
easily become an addiction, the people you cheer with even more readily become family, and that environment of care and support is really what makes what we do possible. Getting closer to Nationals we will be working harder than ever. It’s our last chance this year to show what we can do, and after a whole season together, we owe it to everyone on the team to do our part to make sure we’re at our best. It’s our last two and a half minutes. We have to make it count.
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EMPIRICA RESEARCH IS A SOCIAL AND CONSUMER RESEARCH FIRM BASED IN MELBOURNE AND MIAMI. FOR MORE INFO CHECK OUT EMPIRICARESEARCH.COM.AU
This month’s article is written by our very own Empirica cheerleader, Hannah Capes.
Life is local Proudly supporting and informing the local community since 1960
www.theleader.com.au
MY NEXT GOAL IS COMMONWEALTH GAMES IN GLASGOW, 2014. THERE, I SAID IT!
PUTTING IT OUT THERE THERE’S SOMETHING A LITTLE BIT TERRIFYING ABOUT PUTTING YOUR GOALS OUT THERE FOR EVERYBODY TO KNOW. ON THE TERROR SCALE, IT’D BE JUST BELOW BEING CHASED BY A WATER BUFFALO IN UGANDA. THE MEMORY OF THIS INCIDENT LAST YEAR STILL MAKES MY HEART RACE.
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All images courtesy of Jonathon Wellings www.birdandbee.com.au
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IN THE PAST 16 YEARS OF MY RUNNING CAREER I’VE NEVER BEEN IN SUCH A VULNERABLE AND UNFAMILIAR POSITION, IN THAT I’VE NEVER HAD SO LONG OFF RUNNING AND I’VE NEVER BEEN SO OUT OF CONDITION. ALL IN THE NAME OF LOVE. I have a happy 5 month old little girl who I would die for, let alone get very soft around the edges for. Motherhood is a trip. It is the single, most demanding job in the world and my mothers group was pleased to hear that it’s far more exhausting than training for the Olympics. It doesn’t even compare.
MY FIRST RUN AFTER HAVING INDI WAS, IN A WORD, SLOPPY. EVERYTHING JUST FELT SO SOFT AND WEIRD. I had an emergency Caesarian so it was like my organs were jiggling about all over the shop. Organs not the only things jiggling...I got about 200m down the road before realizing I might need to double up on the bra so I ran back home, donned the extra crop top and went out again- “twins” feeling supportedfor 30 minutes. I ran for 30 or so minutes most days for a few weeks before I ran into Jock, who offered to help me out in the gym and get me strong again so that I can keep injuries at bay. Perfect timing really,.I needed
some guidance as to how this was going to work best so I could nurture my little India and still have a future running career. I’m blessed that, at the moment, little Indi likes to sleep in so it allows me to got to training for a few hours in the early morning before she wakes up. The first gym session with Jock was humbling. I’ve always been cardiovascular fit, but strength is where I’ve lacked so trying to
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hold a 3 minute plank on the first session was “eyeballs out”. The great thing about strength work is that you can progress pretty quickly as long as you’re consistent in doing the sessions.
THE SOUND OF JOCK’S VOICE SAYING “60 PUSH-UPS” DOESN’T MAKE ME WANT TO THROW UP ANYMORE.
But there’s still a long way to go, somewhere along the nine months of being pregnant and let’s face it the first few months of motherhood- 12kg of extra weight attached itself to my person. Having lost about half of this so far I’ve got about 6kg to go. But to be honest, even as an athlete with self diagnosed OCD (Obsessive Compulsive Disorder), I don’t like to obsess over a number on the scales. I’ve weighed myself just twice in the last 5 months because... NOVEMBER 2013
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A) I like to go by how I feel when I run. It’s not the most logical nor the most scientific (I’m a sports scientist’s worst nightmare) because my sport relies on being lean to run at your best but I’ve been doing this for long enough to know when I’m race fit and so I just focus on the process of getting fit- the training- and know that the result of the training will be that I’ll be fit to race well!
ELOISE WELLINGS
And B) with a baby, ain’t nobody got time for dat!
I HAVE, HOWEVER, HAD TO CUT THE HABIT OF EATING HALF A BLOCK OF DARK CHOCOLATE EVERY NIGHT AFTER DINNER. Lets call it a new mum’s “I made it through the day...I’m so exhausted give me sugar NOW” habit. A nightly celebration of sorts. It’s a tough habit to crack, especially when you’re hubby is a sucker for items on special at Woolies and he brings home no less than 20 blocks of mint intense goodness...But it can be done.
JUST WRITE “GLASGOW 2014” ON THE FRIDGE.
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IS AN OLYMPIC 10,000M AND 5,000M TRACK ATHLETE, HAVING REPRESENTED AUSTRALIA AT THE LONDON OLYMPIC GAMES. EL IS ALSO THE FOUNDER OF THE LOVE MERCY FOUNDATION. TO KEEP UP TO DATE WITH EL, YOU CAN FOLLOW HER ON TWITTER OR FACEBOOK. TO LEARN MORE ABOUT ELOISE’S FOUNDATION, VISIT LOVEMERCYFOUNDATION.ORG
Rebecca Gawthorne - D iet it ian & N u t rit io n ist
B N u tr Diet ( Hons I ) , APD, 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:
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Mood swings, food or sugar cravings Safe muscle building
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THE OFFS IT’S THAT TIME OF YEAR AGAIN WHERE MOST OF THE PRO CYCLING PELOTON ARE ENJOYING SOME WELL EARNED REST TO RECOVER PHYSICALLY AND MENTALLY FROM A LONG SEASON RACING AROUND THE WORLD.
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SEASON DURING THE OFF SEASON I BELIEVE IT IS VERY IMPORTANT TO TAKE SOME TIME TO DO NOTHING AND REFLECT ON THE SEASON JUST PAST IN ORDER TO EVALUATE THE SUCCESSES AND THE HARD TIMES. THIS ALLOWS THE MOTIVATION TO FLOW BACK AND REFRESH FOR NEW GOALS AND NEW CHALLENGES FOR THE NEXT SEASON. The offseason is also an important time for me to catch up with my sponsors, particularly Rydges Port Macquarie and Zebu Bar and
Grill also Port Macquarie, to give back some of the support they have shown me this year! It is always so nice to head home after a long season on the road. My off season this year will essentially run from the end of September until the Noosa Criterium on November 2nd. This year I decided to stay based in Europe and head back to Australia a little later than most and enjoy a week-long trip to the Greek Isles with my good friend Carlee Taylor. Greece was a great trip with nice weather and nearly no tourists!
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After a few extra weeks in Holland I then turned my attentions to my exams for my University of New England, Bachelor of Planning degree. For this semester’s exams I sat in Rotterdam shortly after returning from Greece.
AFTER MY EXAMS IT WAS TIME FOR TO START THINKING ABOUT 2014, MY GOALS, PLANS AND TRAINING IN ORDER TO MAKE SURE I STEP UP AND REACH EVEN HIGHER THAN THIS SEASON. TIME TO GET BACK INTO THE GYM AND START COMMENCING THE LONG RIDES TO BUILD UP MY BASE KILOMETRES, WITH THOSE LONG RIDES OF UP TO SIX HOURS. Luckily Australia, and particularly Port Macquarie, is a wonderful place to do this! Shortly I will return to Australia to begin what I see as my 2014 season beginning with the Noosa Crit before commencing specific training to build up for the all-important Australian Nationals in early January. It is always so nice to head home after a long season on the road and I look forward to seeing everyone on the road and at the cafes around Port Macquarie!
LAUREN KITCHEN IS A PROFESSIONAL ROAD CYCLIST WITH THE WIGGLE HONDA PRO CYCLING TEAM. YOU CAN KEEP UP TO DATE WITH LAUREN’S RACE RESULTS & PROGRESS THROUGH WIGGLEHONDA.COM OR CHECK OUT HER BLOG AT LAURENKITCHEN.COM
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The
Protein Factor REBECCA GAWTHORNE
PROTEIN IS BY FAR THE MOST COMMON TOPIC OF DISCUSSION AMONG THE ATHLETES THAT I ADVISE. AND FOR GOOD REASON! PROTEIN IS AN ESSENTIAL NUTRIENT IN OUR DIETS AND IS FOUND LITERALLY EVERYWHERE IN YOUR BODY PLAYING MANY VITAL PHYSIOLOGICAL ROLES. BUT WITH PROTEIN’S IMPORTANCE AND POPULARITY COMES CONTROVERSY AND CONFUSION.
> HOW MUCH DO YOU NEED TO MAXIMISE MUSCLE GAINS AND PERFORMANCE? DOES MORE PROTEIN EQUAL MORE MUSCLE MASS? > SHOULD YOU CUT CARBS? > WHAT IS THE BEST TIME TO EAT PROTEIN-RICH FOODS? SO I THOUGHT TO DISPEL SOME MYTHS SURROUNDING PROTEIN AND GIVE YOU THE FACTS ON PROTEIN AND YOUR MUSCLES.
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BUILDING MUSCLE Building lean muscle mass requires appropriate training to promote muscle strength and hypertrophy. And an adequate diet to complement this training is necessary. To gain muscle, you need a positive energy balance from the right foods, so there is always appropriate fuel available to the body to build muscle, as well as energy for daily living and recovery from your training.
PROTEIN – THE BASICS Proteins are made up of amino acids. There are 20 different amino acids, nine of which your body can’t make, so they must come from the food you eat. Protein from animal food contains all essential amino acids, while plant protein doesn’t. By combining a wide variety of protein-containing food into your diet, you can obtain all the essential amino acids your body needs.
SOURCES OF PROTEIN Meat (red meat, seafood, poultry), dairy products and eggs are excellent sources of protein. However, many plant foods (such as legumes, soy products, nuts and some grains) also contain significant amounts of protein and can contribute a large proportion to your total daily protein intake. Each of the following foods in the table below provides about 10g of protein. These foods have moderate-to-low fat contents and are rich in other nutrients.
ANIMAL FOODS
PLANT FOODS
2 small eggs
4 slices (120g) wholemeal bread
30g (1.5 slices) reduced fat cheese
3 cups (90g) wholegrain cereal
70g cottage cheese
2 cups (330g) cooked pasta
1 cup (250 ml) low-fat milk
3 cups (400g) cooked rice
200g reduced fat yoghurt
3/4 cup (150g) lentils or kidney beans
35g lean beef, lamb or pork (cooked weight)
200g baked beans
40g lean chicken (cooked weight)
120g tofu
50g grilled fish
60g nuts or seeds
50g canned tuna or salmon
300ml soy milk 100g soy meat
HOW MUCH PROTEIN DO YOU NEED? You can calculate how many grams of protein you need per day using your body weight and the table below. Strength and endurance athletes have greater protein to promote muscle growth and repair following exercise, as well as to fuel exercise.
GROUP
PROTEIN INTAKE (G/KG/DAY)
Sedentary men and women
0.8-1.0
Elite male endurance athletes
1.6
Moderate-intensity endurance athletes (a)
1.2
Recreational endurance athletes (b)
0.8-1.0
Football; power sports
1.4-1.7
Resistance athletes (early training)
1.5-1.7
Resistance athletes (steady state)
1.0-1.2
Female athletes
~15% lower than male athletes
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NUTRITION
THE BIG QUESTIONS DOES MORE PROTEIN = MORE MUSCLES? Protein is key to building muscle. But protein alone does not directly all turn into muscle. Having twice the amount of protein you require does not (unfortunately) mean your muscles become twice as big, twice as fast. Protein consumed beyond what you require for muscle growth will be used directly for fuel or stored as fat if you already have enough energy.
ONE OF THE BIGGEST MISTAKES ATHLETES MAKE IS TO CUT OUT MAJORITY OF CARBS FROM THEIR DIET.
To build this type of muscle takes more energy than just protein alone!
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SHOULD I CUT CARBS? CARBS ARE ESSENTIAL WHEN IT COMES TO BUILDING MUSCLES BECAUSE: 1) CARBS STIMULATE THE MUSCLES TO ABSORB AMINO ACIDS FROM PROTEIN THROUGH INCREASING THE HORMONE INSULIN 2) CARBS REPLENISH FUEL STORES TO PREVENT MUSCLE BREAKDOWN 3) CARBS CONTRIBUTE TO THE POSITIVE ENERGY BALANCE NEEDED TO BUILD MUSCLE AND RECOVER FROM TRAINING
WHAT ABOUT PROTEIN SUPPLEMENTS? GENERALLY, YOU CAN OBTAIN ALL THE PROTEIN YOU REQUIRE FROM A GOOD MIXED DIET. HOWEVER, YOU MAY BENEFIT FROM A SUPPLEMENT IF YOUR TRAINING LOAD IS HIGH AND YOU ARE UNABLE TO GAIN ALL YOUR NUTRITIONAL NEEDS FROM FOOD ALONE. PROTEIN SHAKES The benefit of shakes is convenience. They are quick to prepare, transportable and available directly after training. But remember you need to consume with a carb source, so if your protein shake doesn’t have carbs, make it on milk or eat with a piece of fruit or slice of bread.
WHEY VERSUS CASEIN Whey protein is rapidly digested, resulting in fast protein synthesis. So have these pre- and post-training. Conversely, casein is slowly digested, so if you’re looking to bulk up, have one before bed. Remember, good eating and drinking practices cannot be replaced by a powder or pill, no matter what level athlete you are. Supplements cannot compensate for poor food choices.
CAN I EAT A BIG STEAK AT DINNER AND GET ALL THE PROTEIN I NEED? Recent research has shown that the timing of your protein intake is just as important as total protein intake over the day. One meal can’t provide all your protein requirements because your body can only absorb so much protein at one time. Therefore, you need regular, frequent protein-containing meals and snacks to create an optimal environment for muscle gain. Eating a snack providing a good source of protein and carbs both before and immediately after training sessions will help increasing production of anabolic hormones, prevent muscle breakdown and promote muscle growth. Within 20-30 minutes of finishing a session, you need 10-20g of protein and an equal amount of carbohydrates. Suitable preand/or post-training snacks include a tub of yoghurt, glass of milk, a fruit smoothie or lean meat sandwich.
AND REMEMBER: IF YOU SKIP A MEAL OR SNACK, YOUR BODY WILL START TO BREAK DOWN YOUR MUSCLES TO USE AS ENERGY.
REBECCA GAWTHORNE IS AN ACCREDITED PRACTISING DIETICIAN. FOR MORE INFORMATION, EMAIL: REBECCA.GAWTHORNE@GMAIL.COM
OR CHECK OUT HER WEBSITE REBECCAGAWTHORNE.COM.AU
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ULTS FROM S E R D N A S W E RING YOU N B E W H T N O M EACH ICKET GRADE CR d g) bowled Sutherlan in LD n A n R u E (R G S TZ E FI M N JA A NATH LAURA king rength in her st to th g in last month, ta n w re a st to om e d fr g ra n G oi t 1s Is g e Melbourne th in h 7t g in h is n 5/40 of 32 overs. running, fi a in ) an om gave Sutherland an w li so ra al st u N A A M th W (5 E N SAMMY Marathon win, e! in their recent om d es w an A h . a rs h e d 47 ra 2: g 3rd PB of runs, and scoring 49 s et k ic w 4 g in k ta 3 wickets. ) et ck ri (C Y E LEX WATKISS took A e il h w DARYL TUFF ternational is AM is starting S In A W Z A N IY R A K er rm U KALIND The fo ing se down ou h e th s from his train g d n yi ar w la p re d e an th g ap in to re train ll for Playing for . ey n yd S for with the ba 4 to g g in k in ta ov m s, rt ce fo ef sin 5/44 with the ok to ey ff Tu , n Sydney Uni Bankstow a g n ri u d t ba with the ball and 70 runs ricket) RICKY PONTING (C recent spell. of the from all forms d re ti re g in av H released his ning) n st u ju (R LL as A h -H A y IY k M ic ame, R AUDREY A e 8km g th g in n e Close of Play”. in w th , t ll “A ro y a h p on ra s og autobi Audrey’ ing up the ck , mate! ba d an ic ss la luck in the future of t es B Spring Beach C the d to place 2nd in en k ee w g in ow ll fo pped each Dash. She to STATE ATHLETICS 10km Brighton B e th in ce la p in the 1500m 2nd th a 8 E h U it H w G O th N on O m ’D O ELLY off the Maroubra. in n u R r th in 800m final n 8 : Fu S t R es E rf D N be U to A k S O A LAR 8km the Brighton at o ls A 8th in 800m final : s! D d N u O A M e M A om H I es A w K A KALAMVOKIS 800m heat PH TE S r io n ju SALIB: PB in her TE IT IG R B Dash, JA the 2km event. in l al er ov d 2n came ! Great word Steph
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ROAD. B A D N A E R E H ATHLETES, JOCK ATHLETIC ON (Ironman) ARD (Hockey) CHRISTIAN HALY 14 captain for NSW U Christian was vice d were undefeate o h w am te ey hock y. He and ACT recentl a ri to ic V st n ai ag for 5 stitute of Sport stayed at the In said it was an d an a rr be an C days in nce! excellent experie
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ing) ALI NAJEM (Runn from a car On the comeback w weeks ago, fe a ly n o sh a cr at results last Ali had some gre e 3rd in the month. He cam ssic 8km run Spring Beach Cla The following . ch ea B a d n a W t a ed up to win weekend he back ghton Beach the 10km Bri of the month, Dash. To round ebel 10km at R e th n o k o to li A ing home 9th Homebush, com ins amongst a with a PB of 34m cracking field.