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LOTS OF GIVEAWAYS TO BE WON
MOFFY MAKES IT ISSUE #20 AUTUMN 2016
WETSUIT SPECIAL CONSISTENCY COMMITMENT RELIABILITY TRUST THE PROCESS
IRON-(WO)MAN
MEET
MICHELLE WU
(TRIPLE EDGE AMBASSADOR)
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EDITOR’S LETTER
WELCOME...
FREE TO A GOOD HOME
NOW COVERING QLD, NSW AND VIC
to our Autumn edition of Multisport Magazine now covering triathlon and multisport stories from Queensland, New South Wales, ACT and Victoria! We are closing in on another great season and it is time to look back and reflect on what has been, what should have been and think about what goals need reassessing for the future.
LOTS OF GIVEAWAYS TO BE WON
Fun is all we have ever tried to showcase on the pages of Multisport Magazine - the good times, the inspiring stories, the weekend warriors out there trying to beat their PB’s.... and their mates! Of course we have a good mix of educational articles from our fabulous contributors, who happily share their knowledge and expertise issue after issue! But even still as you will read over the next few articles - the aim of the game - is to have fun!
ISSUE #20 AUTUMN 2016
(TRIPLE EDGE AMBASSADOR)
Photo courtesy of ScottieT Photography at info@scottiet.com #ScottieTPhoto
Favourite racing moment and why?
Celebrate your triathlon journey with us, share your inspiring stories and send us your pictures. Support our advertisers, enter our competitions and get social with us on facebook and Instagram.
and then 2001 Ironman New Zealand 15 years later with a time of 10hrs 45 min and qualifying again for Hawaii at age 50”.
I hope you enjoy the fun between our inspiring pages and pick up the odd tip or two along the ride. Until next issue, take care...
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MEET
MICHELLE WU
Cover: Michelle Wu 2015 T3X Endurance Series
“Hawaii 1986 (2nd time) with a time of 10HRs 47min...
Swim like you’re going to drown. Ride like you stole it. Run like they are chasing you
IRON-(WO)MAN
MAKES IT
Just in time for the winter chill, we have a wetsuit feature with some great tips for getting you in and out of your wettie and through T1 faster then ever before.
Look out for us five times a year in race packs, aquatic centres, parkruns and multisport outlets!
CONSITENCY COMMITMENT RELIABILITY TRUST THE PROCESS
MOFFY
There are loads of great articles in this issue and the underlying message throughout still remains the same... it’s all about the fun! So, have you had fun this season? If you didn’t maybe it’s time to reflect on what bought you to the sport of triathlon in the first place. Maybe it’s time to stop focusing on your goals and help someone with theirs. You will get great joy from supporting others and helping them achieve their sporting dreams.
WETSUIT SPECIAL
EDITOR I PUBLISHER Natalie Kuhnemann p. 0402 266 196 e. editor@multisportmag.com.au ADVERTISING SALES MANAGERS Brian Upton p. 0412 365 265 e. brian@multisportmag.com.au ACCOUNTS Monica Puntoriero e. accounts@multisportmag.com.au DIGITAL MANAGER Kye Wylde
“The 2013 Australian Schools Triathlon Championships - It was a race that my coaches and I had been focusing on for almost two years. I trained solely for that event and it turned out to be one of my best races and a major breakthrough for me.”
Multisport Magazine is published by Multisport Magazine Pty Ltd ABN: 41 467 297 282. Multisport Magazine Pty Ltd uses due care and diligence in the preparation of this magazine, but it is not responsible or liable for any mistake, misprint, omission or typographical error. Multisport Magazine Pty Ltd prints advertisements provided to the publisher but gives no warranty and makes no representation as to the truth, accuracy or sufficiency of any description, photograph or statement. Multisport Magazine Pty Ltd accepts no liability for any loss which may be suffered by any person who relies either wholly or in part upon any description, photograph or statement contained herein. Multisport Magazine Pty Ltd reserves the right to refuse any advertisement for any reason. © Copyright - no part of Multisport Magazine may be reproduced in part or in whole without the written permission of the publisher.
CONTENTS PAGE
10
Photo: Delly Carr/triathlon.org
54 40 53 53
54
TRIATHLON
RUN
QUEENSLAND IN FOCUS
6. Simple minded trust
25. Speedwork for runner’s
41. Message from Triathlon Qld
7. Running scared - the art of over-training - are you guilty?
27.
44 Trystars Kids Challenge - a hit with the kids
8. Tips for getting through race week 10. Jewel World Triathlon Series comes to the Gold Coast. 13. Love to race? But how much is too much?
SWIM 14. Finess you open water stroke 16. Wetsuit Feature 18. 7 steps to putting on a wetsuit 20. 7 steps to removing a wetsuit
RIDE 23. Cycle smart this Winter - tips for keeping the motivation up over the cooler months
Tips for stride out on the hills
PODIA-TRI 28. 5 Tips for running longevity
44 Brisbane Marathon celebrating 25 years in Qld
30. Minimalist running shoes - the good and bad points to consider before you have a crack
NSW IN FOCUS
PHYSIO FOCUS
52 The Real Insurance Sydney Harbour 5 & 10k race returns to Sydney’s sparkling harbour
31. Suffering from tight calves after running? Read on...
TRIATHL-EATS 32. Iron-[wo]man - where are your iron levels at and is this affecting your training output?
RACE GUIDE 34. Plan for the excitement that lies ahead with our Race Guide!
51. Message from Triathlon NSW
53
NSW Club Champs wrap up
VICTORIA IN FOCUS 55. Message from Triathlon Victoria 60. I Race It! Kate Bramley re-caps her race journey in Taupo as an Ironman Virgin 62. Age-grouper of the Issue
TRI-IT!
TRI-TRAVEL
GIVEAWAYS
24. We share the latest and greatest products to hit the tri scene
36. Swim Noosa. Run Noosa. Cycle Noosa.
66. From shoes to race entries you have to be in it to win it! MultisportMagazine l 5
TRIATHLON
SIMPLE MINDED TRUST
»»»»»»»»»»»»»»»»»»»»»»»»»»»»» Words: Dan Atkins - Head Coach, National Performance Centre
harder’. These are the sessions I cherish and see the most improvement. The point of this article is simple; build a relationship with your coach based entirely on trust. Coaches are human, just as athletes are. We have emotions, families, friends, a life beyond coaching (well some of us do!). Ask us how we are, how our family is… make us feel important to you and I guarantee we will bleed for you come race day. Learn to understand your coach’s language, and in turn we will learn how to best support you in achieving your goals. Being ‘simple minded’ is a mental process that has to be built well before race day. As coaches we do the hard work early on, so you can enjoy the rewards.
My job as a High Performance Triathlon Coach is fairly simple: Teach athletes things they have never learnt about our sport, then continually challenge them to be better than they were last session. Teaching athletes to reach beyond their own expectations is a hard job at times. But when it comes down to it I believe that every athlete is accountable to and responsible for themselves. The day in, day out progression of their training is essentially up to them. It is my job to instruct how the session plays out, and make the athlete aware of the commitment level needed to get through it, but unless I have focussed athletes to ‘sell my story to’, I am as good as useless. This is where a ‘simple minded’ approach is the best method for training. Over think any session and then you do just that, think rather than getting it done. Over thinking athletes let little things distract them from the key objectives. This often leads athletes to an attitude of “Coach I can’t do that!!!” And, for the most part, the athletes that think about the session too much are the first to give you a ton of excuses. Here is my simple solution:
KEEP A LID ON IT AND 6 l MultisportMagazine
LET’S GET GOING
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Coaches get together and share a laugh about the excuses we get! There isn’t one we haven’t heard.
KEEP THINGS CLEAR FROM THE OUTSET
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Make sure you understand what you want from the session and take on board your coach’s advice. Only once an athlete is aware of the objective of the session do I allow them the freedom to perform the training. The most coachable athletes will also adjust, according to advice, throughout the session; whether that be a tweak in technique or for an extra lift.
ALLOW ATHLETES TO TAKE CHARGE OF THE SESSION An athlete’s trust in their coach gives them the ability to think better for themselves. During post session chats most athletes say ‘I was just going hard’. The better athletes say: ‘I was calm and controlled. I was thinking about key areas of my technique that we have been working on, and then I was able to push
When my athletes race I want them to know I am with them every step of the way. As soon as they finish that race I am planning the ‘where to next’. The greatest feeling that I have as a coach is when an athlete pushes past everyone to give me a hug and say ‘thank you’. This is a priceless moment, filled with a deep connection with another human being.
BUT AT THE END OF THE DAY LET’S JUST SHUT UP AND RIP IN!!!
Dan, Dan Atkins is the Head Coach at the Gold Coast National Performance Centre with Triathlon Australia. Dan started out running DAT racing and was the AIS Scholarship coach from 2010 – 2012. Dan has now been full time coaching for the last 13 years.
TRIATHLON
Recovery has been best described as:
‘RUNNING SCARED’
THE ART OF OVER TRAINING
A
Words by: Des Gooda sk any coach and they will tell you they have heard the words “I was feeling good so I just thought I would run a bit further” or “my mates were doing this session so I decided to join them” One of the biggest risks to an athlete’s desired outcome is over training, and this in turn creates the major risk of over use injuries. The term ‘junk miles’ has been bandied around forever and in a sense is a correct analogy of some athletes weekly training. As a coach, one of my favorite words is ‘structure’, and training without ‘structure’ is merely exercise. A large portion of athletes, particularly those fresh off the couch and new to a sport, seem to think that they need to constantly run faster and further, ride harder and swim for longer day in day out, to be better at what they do. They train under the illusion that the more they push themselves, the better they will become, with the myth that if they don’t finish every session absolutely shattered they are not happy. Amazingly, there are the ‘freak’ athletes out there that do this and get away with it, but for the majority this is fast tracking your way to nowhere. Most athletes who train this way do so due to the fear factor of not doing enough, or not having faith in what they are doing. When a race result doesn’t go as planned they just train longer and harder, chasing that improvement for the next event. At best,
fitness will just plateau, and no further gains will be achieved no matter how hard they train. At worst, they will breakdown, or pick up a serious over use injury. Obviously every athlete varies, however peak fitness is generally only held for a two to three week period. This is when ‘structure’, and another of my favorite words ‘discipline’, are so important; especially during a busy season where an athlete may have a number of targeted events. There is a specific need to build fitness to peak for an event, than drop off, recover and commence the build again. The importance of recovery and structured rest has been emphasized in past articles, and really cannot be understated. Recovery sessions and rest periods are just as (and in some cases more) important than the training sessions themselves. And as age creeps up on an athlete, the more important it becomes. Of course it is important to stress and fatigue the body during training and to create new stimulus within each session, in order to improve. However it is in the rest and recovery where the adaptation occurs, and the body rebuilds and repairs itself to become stronger, faster and more resilient. However the word ‘recovery’ does not give license to just lie on the couch and do nothing, although this could very well be part of the process.
“THE DELIBERATE USE OF INTERVENTIONS AIMED AT ENHANCING AN ATHLETE’S CAPACITY TO ADAPT TO THE PHYSICAL AND MENTAL DEMANDS OF PREPARATION AND PERFORMANCE” As an example of what I have spoken about, I recently had a female athlete on a twelve month ‘plan and performance program’, with six scheduled ‘A’ races over an eight month month period. Prior to this plan, the athlete was training around 10-14 hours per week. I immediately reduced this by around 35%, producing a fresher more rested athlete always keen to work hard when required. This also effectively reduced the risk of injury, and as an added bonus increased her family time. The biggest training week during this 12-month plan was 11 hours. The six ‘A’ races produced six podiums with four gold and two silver. The best part was it was all completed 100% injury free.
THE OLD SAYING OF ‘QUALITY OVER QUANTITY’ STILL RINGS TRUE.
Des: Des Gooda, Triathlon Australia Accredited Level 2 / Performance Coach. 24 years in the sport racing all distances. 11 years as a coach. 2x Australian Representative. Still a keen competitor. FB: desgoodacoaching Email: trinut@bigpond.com
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TRIATHLON
RACE WEEK ESSENTIALS Words: Adam Gordon Hi Team, I’ve just returned from Asia this week, racing back to back 70.3’s in two completely different climates. 28 degrees in Taiwan and 40+ degrees in Malaysia. So the timing is perfect to share my knowledge on pre-race preparation.
it’s by far the most important thing that either connects us to being present in a race or disconnects us as athletes. It can be the difference between having a good day, a great day, or even a memorable day - in both the good or bad sense.
TRUST
TRUST DO’S
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Lets get in to the meat of the sandwich and start by talking about TRUST. What does this mean and where does it sit in race week? Trust is the make or break in your performance on race day and dictates whether you sink or swim. I personally think 8 l MultisportMagazine
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Trust your coach. They are the ones that have crafted your journey through to this moment in race week and are the one person that you look to in this week for peace of mind. Trust your mind. Silence the chatter in the
mind that wants you to over think the race. Trust a distraction. Find something to do in race week that is not triathlon related but brings you joy and re-connects you to the real world. I like to play golf, do yoga, read books such as the Intuitive Warrior or the latest issue of Multisport Magazine. Separation is key and knowing it’s ok to live a little and do something different. Trust your efforts. Trust that your triathlon practice will stand you in good stead on race day and trust that you will be courageous in searching for the great performance that you no you have in you.
TRIATHLON
I ALSO WANTED TO SHARE SOME BASIC TIPS THAT I PRACTICE MYSELF AND ASK OF MY ATHLETES AS WE START TAPERING INTO THE EXCITEMENT OF RACE WEEK
»»»»»»»»»»»»»»»»»»»»»»»»» GEAR CHECK
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Make sure you start getting organised early in the week so if there are problems you have time to address them. ie check your bike is in safe, working order and get it serviced if needed by a mechanic. Run through all your race gear and make sure you have tested it by the Wednesday as this allows you plenty of time to replace or repair if need be.
PLAN AND SHOP FOR YOUR NUTRITION
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Check your nutrition plan including the night before race dinner, race morning breakfast, snacks, gels, water, electrolytes and anything else you might need during your race. Also check what the event supply for athletes during the race. It may be as simple as water stands but some events supply plenty of extras.
CHECK LIST
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supporters with a smile and a high five and enjoy the hard work you have done. To the right is a photo of how I enjoyed the finish line in Taiwan.
DONT’S
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Too many dont’s will create confusion and over thinking to a mind set in race week so I will keep it brief. Don’t overtrain. Don’t train more than your coach/race week plan suggests. Don’t make compraisons. Don’t get caught up in the start lists. This will only put fear and doubt in your mind. By all means have a look at who you are racing but don’t get caught up in what other people are doing or have done just focus you. Don’t take the day too seriously. Most people reading this article triathlon is their hobby. My pet hate is people being to serious on race day. Remember that you are racing for fun, dont let things get so serious that you lose your smile and forget why you do the sport. Cheers Adsy
Your check list is a vital part in your race preparation for piece of mind and not getting to the race forgetting your bike shoes like I did many years ago.
LOCATION. LOCATION. LOCATION
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Make sure you no how long it will take you to get from home or the hotel to the race to avoid rushing on race morning. We want the race morning to be as stress free as possible.
ENJOY YOURSELF
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Have fun, enjoy the finish line, its a place of accomplishment so take time to acknowledge your family, friends and
ADSY’S CHECK LIST HEADING INTO RACE WEEK
»»»»»»»»»»»»»» Do embrace and commit to every part during race week. Do eat plenty of good carbs ie. whole wheat pasta, quinoa or brown rice in race week as we expend so much more energy mentally than we realise and this takes fuel.
Adsy: Adam Gordon, Professional Triathlete. The times when it hurts the most, and when there is no-one around in training, is the time when you will learn the most about yourself and your willingness to succeed. www.adsygordon.com adsygordon@instagram
Do play golf, yoga or do something outside of triathlon that will take your mind off race day. Do reflect on your achievements - it will help to keep your mindset in a positive place. Do embrace the fact that we are in the best sport in the world Do thank your support crew for their help and patience.
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TRIATHLON
AUSSIE’S MOFFATT AND BAILIE MAKE IT TO RIO Words: Shane Smith
AUSTRALIAN ATHLETES EMMA MOFFATT AND RYAN BAILIE SECURED THEIR POSITIONS ON THE AUSTRALIAN OLYMPIC TEAM AT THE RECENT JEWEL ITU WORLD TRIATHLON SERIES EVENT HELD ON THE GOLD COAST. MOFFATT MAKES IT! Australia’s golden girl of triathlon Emma Moffatt has secured her spot on the Australian Olympic team for an incredible third time. Moffat has her plane ticket to Rio de Janeiro booked after a seventh-place finish at her hometown event, the Jewel World Triathlon Series recently held on the Gold Coast. Moffatt showed a lot of courage on the hot Gold Coast course and admitted she had to shelve any thoughts of Rio from her mind. 10 l MultisportMagazine
“I tried not to think about Rio. I was blocking those thoughts out until I crossed the line, it might take a little while to absorb it,” said Moffatt. “My aim was to come into this race and try to get that automatic spot, to eliminate any doubt or political issue,” she said. Helen Jenkins also secured her position on Great Britain’s Olympic team, securing the race with her trademark bike breakaway, returning her to the top of the World Triathlon Series podium for the first time since 2012. After a strong swim, Jenkins, Flora Duffy
(BER) and Andrea Hewitt (NZL), made a break just after the halfway mark of the 40km bike leg. They then made the most of a technical bike course to take an impressive 90-second lead into the second transition. From there, Jenkins pulled away at the front of the run to take the WTS win in a time of 1 hour 56 minutes and three seconds, and now leads in the CT rankings. “I can’t quite believe it,” said Jenkins of her Gold Coast victory. “I did not have the best swim today and then on the bike, because it was so technical it was just as hard even if you were at the front, so I sat in and Flora, Andrea and I were able to get a gap. I got to the run and just went for it. But the whole time I was waiting for Gwen (Jorgenson), you can never underestimate how quick Gwen’s running is.” Jenkins’ win ended Jorgensen‘s winning streak of 12 straight World Triathlon Series wins. But the American didn’t let that
TRIATHLON
Photo: Delly Carr/triathlon.org
Keeping his undefeated 2016 streak alive, Spaniard Mario Mola executed a brilliant finishing run to win the 2016 Jewel World Triathlon Gold Coast on Saturday. Conquering the Gold Coast heat, Mola was able to remain within the top tier from start to finish and then showcase his signature running speed in the final two and a half kilometres to bypass Great Britain’s Jonathan Brownlee and compatriot Fernando Alarza. The win granted him his second WTS victory of the season and third-straight season win after also taking gold in the Mooloolaba World Cup.
Photo: Delly Carr/triathlon.org
happen easily, despite starting from T2 almost two minutes behind the leaders, she ran herself into second place. In a thrilling sprint with Kiwi Hewitt down the finish line, Jorgensen steamed ahead in the final few metres to claim the silver, ahead of Hewitt in bronze.
Mola said of his win, “Yeah, it was really tough. Jonny was really strong during most of the run. I am very happy for Fernando that he got second place. I felt great during the whole race. I tried to stay in the front as much as I could on the bike in order to make it a 10k run and I think things went well and I am very happy with the result.”
Running past Brownlee in the final kilometre to earn the silver was Alarza, with Brownlee ending the day with bronze. But perhaps the loudest cheers coming from the crowd was for the fourth place finisher, Ryan Bailie, who was able to claim his position on the Australian Olympic Team for Rio this summer. Commenting on his Olympic performance Bailie said, “It hasn’t quite sunk in yet to tell you the truth, it has been a lot of hard work to get here. I knew what I had to do and I just wanted to take it out of the selector’s hands. When Rio did not go quite as planned I knew this was the race that I wanted to peak for. I just can’t believe it to tell you the truth.” Photo: Delly Carr/triathlon.org
Photo: kyewylde.blogspot.com
MOLA WINS AGAIN, BAILIE REALISES OLYMPIC DREAM
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TRIATHLON
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TRIATHLON
LOVE TO RACE? HOW MUCH IS TOO MUCH? Words: Michelle and Dale Hemley
Q: AS A NEWCOMER TO THE SPORT I DID A 70.3 AND TWO FULL IM IN SIX MONTHS! NOT ENTIRELY SENSIBLE BUT JUST WONDERED IF YOU HAD ANY GENERAL ADVICE FOR TIMING BETWEEN RACES?
A. This is often a situation where people learn by trial and error as everyones ability to recover is different. There are also a whole range of other factors which will influence how well you ‘back up’ races such as time in the sport, age, how far you had to travel etc. In my experience, it is often the physical impact of over-training in between the events (than the actual events themselves) and mental burn-out from over-racing that cause people to become unstuck. This is where a good coach to guide you is one of the best investments you can make. A few things to consider and of course, a few suggestions with your race scheduling:
PHYSICAL RECOVERY
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When you are ‘backing up’ races close together, it is important you allow the body to recover with at least a week of light training post a long course event (70.3 distance and above). Focus on quality food, sleep and plenty of water to assist recovery during this time. Spend the week doing some active recovery, with light training sessions (no intensity) no more than an hour in length. After this week is up, you can begin building the training again, but don’t rush things. Listen to your body, if it’s telling you that it is not ready for that hard interval session yet, don’t do it! Have confidence that the race would have given your body a great boost
in fitness and to capitalise on these gains, you need to let it recover and absorb all the fitness benefits from race day. Sometimes this can take a good two weeks. By the third week post long-course race, you should be ready to hit your regular training load again.
MENTAL RECOVERY
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One thing that is underestimated in long course triathlon racing, is the mental impact. Each race takes a bucket loads of persistence, determination, guts and a high pain threshold to conquer. Often, people are absolutely pushing their mental toughness to the limit and sometimes it can be hard to push to this level again and again with limited break in between races. There are only so many times you can ‘go to the well’ in a year. Pick your battles wisely, too many races can often lead to sub-par performances due to mental burn-out. Many a time, I have heard a long-course athlete say post-race ‘I just wasn’t prepared to hurt today’. This is not the frame of mind that will see your best performances!
LIFE BALANCE
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Training and racing in long course triathlon is a big commitment, especially when you are doing the sport around family, work and life responsibilities. Sometimes, we get so caught up in the emotion of wanting to do a race, that we don’t really consider if now is the best time. For example, will you have the time to train adequately for the race, or is it a busy time at work? Are your partner/family members willing and able to support you through this period... again? Can your hip pocket really take the expense? All questions that we sometimes don’t consider in the excitement of signing up for race after race.
MY SUGGESTION
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For an age group triathlete, I believe most can fit in a maximum of two key events a year as their ‘A’ races. By ‘A’ race, I mean an event where the aim is a great result, with proper training blocks and taper aspects as part of the program. This does not mean you can’t race other events, it
just means they will be more of a training opportunity or a stepping stone to your overall goal, rather than a total focus. It’s entirely appropriate to race a 70.3 as part of an Ironman preparation for example; you get to practice nutrition, equipment, pacing and mental strategies in a race situation. A 70.3 practice event 6-8 weeks pre-Ironman is perfect.
IN SUMMARY
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Choose your schedule wisely and aim for two key events per year, ideally with your most important races separated by 3-6 months. Once you have decided your main focus, pick some training and build races to support your preparation. And my number one tip? As mentioned before, find a good coach to help guide you through the whole process! This is the best investment you can make in your racing and a coach can work with your individual needs and develop the perfect training load and race schedule to help you smash your goals and achieve your dreams. Good luck!
Michelle & Dale Hemley are passionate coaches with over 20 years experience in endurance sports. They have competed with great success in triathlons from Sprint to Ironman and have raced the prestigious Hawaii Ironman five times between them with podium finishes in their respective age groups. www.hemleys.com.au
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SWIM
ADAPT YOUR STROKE FOR OPEN WATER
Words: Brenton Ford - www.effortlessswimming.com
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SWIM
DO YOU EVER FEEL LIKE YOUR TECHNIQUE FALLS TO BITS WHEN YOU GO FROM THE POOL TO THE OPEN WATER? THESE TIPS WILL HELP YOU TRANSFER YOUR SKILLS IN THE POOL TO THE OCEAN OR LAKE.
»»»»»»»»»»» KEEP AN ‘OPEN’ RECOVERY
upper body taller and stronger. Next time you’re in the open water, think ‘long neck and flat back’ for more powerful swimming.
Unless you score a day with no wind or waves, you’re going to be dealing with chop and swell in open water swimming. Forget swimming like Ian Thorpe with a recovery close to your body and the water’s surface. An effective recovery in choppy water needs to be slightly wider and higher than normal. We call this an ‘open’ recovery, where the armpit and shoulder clear the water as your arm comes over the top. The key to doing this is to use your upper arm and elbow to throw your forearm and hand over the water. It’s called ‘recovery’ because the forearm and hand should be loose and relaxed.
KEEP YOUR LEGS UP
»
POWERFUL POSTURE
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Do you ever feel like you’re a victim of the waves and chop? Blame poor posture.The first thing we teach at Effortless Swimming freestyle clinics is correct swimming posture. The difference in power you can generate from having the right posture is staggering. It also provides you better connection through your stroke. We use this phrase to help swimmers activate good posture.
‘LONG NECK, FLAT BACK’ When you lengthen your neck, make it an extension of your spine and suck your core in to flatten your lower back you make your
»
As you look forward to sight, increase your kick to keep your feet near the surface. Your body position changes when you look forward and sinking legs equals slower swimming. Using the ‘sight and breathe’ method we teach in the ‘How To Sight In Open Water’ video on the Effortless Swimming Utube channel, you can maintain your stroke rhythm and body position as you sight during a race. Remember to kick more as you lift your head when you’re spotting the buoys.
FIND THE FLOW
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Have you ever felt out of sync with the water? Winds, tides and swell create different conditions in the open water that need to be adapted to. In very windy, choppy conditions you might feel like you’re unable to find a rhythm with your stroke. Making small adjustments to your stroke rate and timing can help you find a comfortable rhythm in difficult conditions. The best way to learn is to get experience in all types of conditions as long as you can safely practice with other swimmers who are looking out for you.
BREATHE TO THE POCKET
»
When choppy water is hitting you face on and trying to make you swallow a lungful of water you have two options. Breathe to the opposite side...or breathe to the pocket. Being able to breathe to your non-preferred side is a good skill to have but for many triathletes it can be difficult. Another option is to continue breathing to your dominant side but turning your head and mouth slightly towards your armpit as you breathe. This is known as breathing ‘in the pocket’. It protects you from the oncoming chop and waves when you breathe.
Brenton: Brenton Ford, founder of Effortless Swimming, a coaching organisation that helps triathletes improve technique, fitness and speed in their swimming. Brenton has been national Master’s swim coach of the year and has won four national master’s club championships. www.effortlessswimming.com
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WETSUIT FEATURE
SUITING UP Words by www.strictly-swimming.com
INVESTING IN A WETSUIT IS BIG BUSINESS. A WELL FITTING WETSUIT CAN LAUNCH YOU TO YOUR FASTEST SWIM SPLIT IN THE OPEN WATER. HOWEVER, THE MOST EXPENSIVE SUIT WONT ALWAYS SUIT YOUR BODY TYPE OR YOUR SWIM STYLE. Originally, the wetsuit was introduced to competitors in the sport of triathlon as a safety aid to help swimmers endure the cold water and prevent the onset of hypothermia. The wetsuit simply acts by allowing water to fill between the rubber of the suit and the body. During the swim of the triathlon, the temperature of the body increases which causes the water within the wetsuit to also increase. Hence, allowing triathletes to endure the cold during open water swims. Apart from benefiting from such warmer temperatures in cold water, it soon became apparent that there was an additional advantage of the wetsuit. Open water swimmers soon found that their performance in the water was improved by the increase in buoyancy from the wetsuit, giving the additional propulsive lift and 16 l MultisportMagazine
height in the water that they may not have experienced in the pool or without a suit. Not only are swimmers guarded against the cold water and lifted higher at the surface, but swimmers also experienced a decrease in drag and frontal resistance in the water. Thus, swimmers were swimming faster in a wetsuit (and some with better ‘distance per stroke’ than they had in the pool).
HOW MUCH FASTER? Well there is no exact answer to that question. The benefits can vary from individual to individual. It depends on various factors and also a combination of factors. Skill level is a major factor – novice swimmers often tend to benefit more from wetsuits than better swimmers. Swimmers
with natural balance and buoyancy in the water tend to benefit less than swimmers with poor balance and buoyancy. The wetsuit itself plays a part – a good quality suit along with a good fit can both help with speed (so maybe the cheapest wetsuit that is too loose or way too tight isn’t the answer to maximising your potential speed – a badly fitted wetsuit can actually increase more drag). Saying this, new swimmers to the sport of triathlon often find the wetsuit very heavy and need to develop upper body strength in their stroke to cope with the suit. Personally, from experience, I believe that swimmers with a weak or problematic leg kick, benefit highly from a suit as it lifts the legs and the hips higher in the water and produces a better streamlined position (perfectly horizontal position of the whole body). Although a wetsuit will not cure a poor leg kick, it can make you feel less exhausted by your kick (however, simply wearing a wetsuit will not increase the propulsion of a weak leg kick). Be aware that some swimmers complain that the wetsuit floats their legs too high in the water which can equally disturb the propulsion of the leg kick. When experiencing choppy water (and sea swell), many people in triathlon swimming
WETSUIT FEATURE
WHY DO YOU NEED A WETSUIT? WARMTH The neoprene or rubber material traps a small layer of water close to the skin that is warmed by core body temperature and delays hypothermia in water less than 80 degrees.
BUOYANCY The wetsuit provides safe and fearreducing buoyancy, but should not be relied upon as a life preserver. However, increased confidence in the open water can be another benefit.
SPEED Reduction of drag, the effects of providing buoyancy to the hips and legs, and the ease of breathing and sighting all contribute to a 10% or greater reduction in time over an Olympic distance swim (3-5 minutes!).
ENERGY CONSERVATION This should be your goal on the swim, since you still have some biking and running left to do!
often report that all of the above benefits of a wetsuit are reduced because the benefit of height in the water is lost, along with the help of buoyancy and streamlining of the legs due to the up and down nature of the water. Reports often show that swimmers feel inhibited by the wetsuit swimming into the ‘chop’, yet aided by the prevailing wind and downward part the ‘chop’ (but overall swim times reflect a lack of help from the wetsuit, with slower swim times in choppy water as it would be without a wetsuit).
SHOULD YOUR SWIM TECHNIQUE CHANGE IN A WETSUIT? As wetsuits are extremely flexible and durable these days, the mechanics of your stroke should hardly change at all (body roll, free roll of the shoulder joint, good high recovery, high elbow during the pull phase can easily be maintained). Changes to your breathing pattern will often occur in open water due to other competitors, the ‘chop’ of the water, the cold or simply oxygen deficit.
WHAT TYPE OF WETSUIT? Try not to buy any old wetsuit. Find a triathlon-type, swim-specific wetsuit. The triathlon brand is not so important overall for non elite competitors; they all have good points and can help make you a faster triathlete in open water. Go to a shop and try on various wetsuits to find the best fit irrespective of the brand – what fits you for your size, might not fit someone else of similar size. Make sure it fits around the chest, so not to take in too much water but also doesn’t over restrict breathing.
Is Your Swim Leg Holding you Back from Achieving your Goals? Join professional triathletes Clayton Fettell and Annabel Luxford and learn the secrets to fast open water swimming in the new video course, ‘The Art Of Triathlon Swimming’. • • • •
Master open water swimming technique Be confident swimming in a pack Conserve energy for your bike and run Exit the water sooner without working harder
The ‘Art Of Triathlon Swimming’ is available for stream and download anytime at www.artoftriathlonswimming.com
SUMMARY The best method of swimming faster in your wetsuit is to train in your wetsuit and acclimatise to your stroke. Better swimmers may not get the advantage of using a wetsuit as beginner swimmers. Apart from the speed benefits that some people encounter, many open water swimmers report that they feel far less exhausted after a fast swim in a wetsuit than a slow swim without one (again if the wetsuit fits and the swimmer has sufficient upper body strength to pull the added weight of the wetsuit). Speed is definitely the motivating factor as triathletes often use wetsuits in cold and warm water swims (with the lightest, tightest and most manoeuvrable wetsuits). Wearing a wetsuit in warm waters can easily dehydrate you. Drag forces in the water can be reduced from a wetsuit, although the wetsuit cannot disguise or avoid bad stroke mechanics. If the suit fits snugly without irritating you and leaves your stroke mechanics unaffected while providing warmth and buoyancy then you should be at your fastest. If you have a low percentage of body fat, then you will particularly need the wetsuit to safeguard from the cold water.
DO WETSUITS ACTUALLY MAKE YOU FASTER? There is no easy answer, hoping that you can buy a great wetsuit to faster times isn’t that simple, you still need to put in the training and develop your stroke mechanics. But there are certainly advantages and a potential speed boost for many triathletes and open water swimmers for using a good quality WETSUIT!
EFFORTLESS SWIMMING SWIM CLINICS
Not Getting The Personal Coaching Your Swim Stroke Needs? • Underwater filming • One to one coaching to help triathletes become stronger swimmers. • Eliminate frustration • Learn the fundamentals of fast freestyle • See an increase in speed and efficiency Clinics held in Melbourne, Sydney, Gold Coast, Brisbane, Cairns, Adelaide, Proserpine, Launceston and Hobart. Book at: www.EffortlessSwimming.com
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WETSUIT FEATURE
7 STEPS TO PUTTING ON A WETSUIT
»»»»»»»»»»»»»»»»»»»»»»» Words by Brenton Ford - www.effortlessswimming.com
GETTING YOUR WETSUIT ON IS A FUNDAMENTAL TRIATHLON SKILL. GET IT RIGHT AND YOU’LL FIND RACE DAY MORNING FAR LESS STRESSFUL. 18 l MultisportMagazine
1. LUBE UP
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Chaff not only can happen on the bike and in your run, but swimming also. It can be a painful experience when you forget to lubricate the main chaffing areas before swimming in a wetsuit. Applying a specific swim lubricant will save your neck, arm pits and shoulders from chaffing. You can also apply it to your wetsuit around the knees for quick removal in transition.
2. WRAP UP
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Keeping the zip at the back, step into your wetsuit with socks on or plastic bags around your feet to make it as easy as possible.
3. WORK IT UP
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Carefully pull the wetsuit up over your legs and waist. Avoid pulling too hard or you’ll risk damaging or tearing the suit. Watch out for your fingernails as they can easily cut into your suit. It might seem like overkill, but wearing cotton gloves while doing this step can save you the headache of holes in your wetsuit.
4. SNUG FIT
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As you pull up the wetsuit to your waist make sure there are no creases in the legs and there’s no gap between your crotch and the wetsuit - a saggy crotch means it isn’t pulled up high enough.
5. ARMS IN
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Continue to pull the wetsuit up over your body and place your arms through the sleeves. Put each arm up in the air and pull down the each sleeve so it’s a snug fit around your shoulders.
6. ZIP IT UP
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Do up the zipper and the Velcro at the back.
WETSUIT FEATURE
Ask a friend for help if you need a hand with this step. Usually there’s a foldover flap to stop the Velcro or zip scratching – make sure you use it!
7. ADJUST AS NEEDED
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The final step is to ensure your wetsuit gives you freedom through the torso and shoulders. You’ll typically need to pull the top half of the wetsuit up to allow freedom of movement here. Bend at the hips, gently grab the wetsuit near your stomach and move it up your torso as you stand up. Your wetsuit may feel a little tight still but it’s supposed to, so don’t be surprised if it takes a little getting used to. Remember, the more you practise the faster you will improve.
INTRODUCING THE MACH4-S SIMILAR TO THE MACH4, BUT THE ‘S’ STANDS FOR SPEED AND SMOOTHNESS. THE MACH4S HAS A NEW SUPER GLIDE COVER, PRE STRETCHED 360º INNER LINING MAKING IT SUPER FLEXIBLE. DURAFLEX SHOULDER AREA A 0.5mm DuraFlex upper shoulder and armpit to give you the feel of wearing a sleeveless triathlon wetsuit, but with all of the advantages full sleeves give you to slice through the water. The Unique DuraFlex0.5mm neoprene is finger nail proof. The isolation factor of The 0.5mm avoids overheating and keeps the body temperature stable.
STRIDERM
SOFT ‘V’ SHAPE SUPER FLEX COLLAR
»»»»»»»»»»»»»»
No chaffing, rubbing or irritation around the neck. This super flexible 1mm double layer comfortable collar is perfect whether you’re doing a sprint or a longer swim.
WETSUIT EZE BALM GET YOUR COMPETITIVE EDGE WITH STRIDERM WETSUITEZE BALM • Protection from skin chafing • Reduces friction, is water repellent • Australian Made and owned
• Use it on your arms and legs to aid wetsuit removal during triathlon transition • Contains a blend of vegetable oils and waxes with silicones. It does not contain fragrance, mineral oil or petroleum jelly • Can be used under wetsuits, trisuits, compression garments, and socks. It is your complete triathlon protection product RRP: $24.95 By online from www.striderm.com.au
ENLARGED FREEDOM CHEST PANEL We’ve incorporated a 2. 5mm super stretch upper chest freedom panel to provide extra flexibility and comfort across the chest
EASY EXIT UNDERARM AND UNDER LEG PANELS Super flexible inner arm and back leg panel to make getting out of the triathlon wetsuit even easier.
FLOATING PANEL At 5.0mm thick, the custom swim control panels give you maximum buoyancy and stability.
STABILIZATION PANEL A special stability section that puts your “spine in line” and provides optimal head to toe swim positioning.
AQUATIC PUSH PANEL The ‘Panels’ by Benjamin Sanson tested new Aquatic push panels in the inner under arm and front leg makes you feel the water even better.
DO YOU DARE2TRI? MACH4S 0.5 Wetsuit RRP: $699.00 MACH4S 1.5 Wetsuit RRP: $689.00 Stockists: www.dare2tri.com E: bill@dare2tri.com P: 0414 748 776
KEEPING TRIATHLON GEAR AFFORDABLE MultisportMagazine l 19
WETSUIT FEATURE
7 STEPS TO REMOVING YOUR WETSUIT »»»»»»»»»»»»»»»»»»»»»»»»»
“NEARLY ALL WETSUITS COME WITH CARE INSTRUCTIONS. RINSE, CLEAN, DRY AND PROPERLY FOLD YOUR WETSUIT AFTER TRAINING AND RACES, AND YOU’LL VASTLY IMPROVE THE LIFE OF YOUR WETSUIT!”
TRANSITION CAN BE A CRAZY PLACE, WITH SO MANY THINGS TO DO AND SO LITTLE TIME TO DO IT. SAVE VITAL SECONDS BY FOLLOWING THESE 7 SIMPLE STEPS TO REMOVING YOUR WETSUIT... 1. EXITING THE WATER
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Transition starts the minute you hit land. When you come out of the water, you’ll be dizzy. Take a second to get your breath back. Push your goggles up so you can see, but don’t pull them off just yet – you will need both hands.
2. ARMS OUT
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Start running towards transition (the swimto-bike transition is known as T1). As you go, pull the zip of your wetsuit down and yank your arms out of your wetsuit. At this stage pull your cap and goggles off.
3. WETSUIT DOWN TO THE HIPS
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Whilst still running, pull your wetsuit down to your hips. It should fold down naturally 20 l MultisportMagazine
without getting in your way too much. This should leave your legs free to sprint up to your bike.
4. REACH YOUR BIKE
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Once you reach your bike, drop any kit you don’t need. Now take a swig of energy drink – it will help you focus and rinse the salt out of your mouth.
In one forceful movement, pull your wetsuit down as far as it’ll go. Do this quickly – once water drains out of the suit, it becomes harder to get off.
and avoid that sticky problem. Hold on to the racking and stand on your wetsuit, yanking the other foot up and out. You may have to hook a thumb in to release your heels. Cutting your wetsuit slightly shorter on the legs can make this easier. You can also put some of that lubricant on the back of your neck, to avoid the annoying neck chafing that can occur.
6. WHERE ARE MY FEET?
7. TRY NOT TO PANIC
“WHERE. ARE. MY. FEET??!!” Before your race lubricate your shins, calves and ankles with wetsuit balm, Vaseline, or cooking spray as this will make it easier to get your feet out
The first few times will feel like you are fumbling through transition but the more you practise the triathlon wetsuit exit the more you will improve your transition times.
5. WETSUIT TO CALVES
»
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Multisport Readers Special Offer: Quote MSB16 at any AQUA SHOP to receive 25% discount on RRP below for a 2016 Blueseventy Helix or Reaction Fullsuit Code Valid to 30th May 2016 No further discounts or vouchers
The Swimming Specialists
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reaction
The Reaction has helped more athletes accomplish their goals than any other wetsuit. Premium Yamamoto rubber achieves superior buoyancy throughout the entire suit. RST panels paired with oversized high stretch arm gussets allow unrestricted reach in the water, while the neoprene delivers enhanced flexibility and buoyancy. Slippery SCS coating reduces drag. The low neckline and VO2 chest panel create a suit that optimizes energy and swims as fast as it looks.
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“AQUA SHOP specialists have fitted more wetsuits than any other entity in the world” Our wetsuit experts understand the importance of getting the right suit with the right fit that will help you get the best possible result from your swim. www.aquashop.com.au • Service Line 1300 132 852 • email: customers@aquashop.com.au
TRIPLE EDGE
LETS MEET MICHELLE WU (TRIPLE EDGE AMBASSADOR) Photo credit: ScottieT Photography e. info@scottiet.com #ScottieTPhoto
Name: Michelle Wu
Born in Sydney but raised in Canberra, Michelle was a late comer to Triathlon. Through school she was always an active kid, trying everything from soccer, little athletics, softball, netball, basketball, swimming and piano lessons. In the end, swimming and basketball won out as Michelle went through high school at Canberra Girls Grammar.
Nick Name: Shell, Shelly, Wustar
Michelle went onto University of Wollongong with an Undergraduate Scholarship, completing a Bachelor of Science degree in Physics with Distinction in 2003. She kept fit by training at the uni gym and pool, and occasionally running, but a career as an athlete was the furthest thing from her mind!
Favourite TV show: Master Chef
Michelle was introduced to triathlon through the Illawarra Triathlon Club at a low key club aquathon at the university pool, and was immediately captured by the excitement of combining three different sports into one! In 2004, Michelle joined Tridents Triathlon Club in Canberra, and under the guidance of coach Ben Gathercole, had a speedy rise in the sport becoming the 2008 World Age Group Champion at the Vancouver World Championships.
Home Town: Canberra, Australia Coach: Corey Bacon, Performance Triathlon Club Education: B.Science Physics, University of Wollongong Favourite Food: Sushi, Vietnamese rice paper rolls T3X placegetters 2015: Rob Skillman (2nd), Ben Allen (1st), Nuru Somi (3rd)
TIPS FOR RACE DAY
»»»»»»»»»»»» T3X Winner 2015 Ben Allen
Triple Edge is very excited to have Michelle Wu as a T3X Ambassador. For Michelle the distances Triple Edge offer are ‘amazing’ and ‘a dream come true’ to be able to compete in her hometown of Canberra at Triple Edge Events.
T3X Winner 2015 Lisa Marangon
location. The Nation’s Capital with Parliament House – well it’s a beautiful backdrop to race against” Allen said.
About Triple Edge Triple Edge held their inaugural T3X Endurance Series in Canberra last year. T3X Events Director, Brad Allen was ecstatic with how the weekend went.
The T3X Endurance Series includes Australia’s only ITU long distance race at 154km, with a 4km swim, 120km bike, and a 30km run. The multisport weekend includes three senior and two junior triathlons, along with swim, bike and running events including the Canberra Summer Marathon.
“The feedback from athletes was really positive especially for the course and
The races all loop Parliament House and are set around Lake Burley Griffin.
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Swim - A fairly straight forward swim provided the weather is kind.
Bike - On good roads and mostly a fast course. There are a couple of climbs, which sting. Tough if winds pick up.
2009 was her debut year in the Professional Ranks and definitely a year of valuable learning experiences racing all over the world. In 2010, Michelle turned her attention to long course racing, and the pocket rocket has racked up several 70.3 wins since.
MICHELLE’S
Run - A fun (if you can call it that) 10k loop and unique experience for sure. The area between Old and New Parliament House will sting the legs. There’s also plenty of places for supporters to cheer athletes on as well. Registrations for the T3X Endurance Series to be held in Canberra, Australia on 9-11 December 2016 are now open. www.tripleedge.com.au You can follow Triple Edge on Facebook and Twitter using Triple Edge – Extreme Endurance Events or @triple_edge_
RIDE
CYCLE SMART THIS WINTER Words: Sara Carrigan, OAM Professional Cyclist
WE CAN HARDLY COMPLAIN ABOUT OUR WINTERS HERE ON THE GOLD COAST BUT IT IS ALL RELATIVE! I KNOW THAT I CERTAINLY FIND IT THAT LITTLE BIT MORE DIFFICULT TO GET OUT FROM UNDER THE SNUGGLY DOONA ON A CHILLY, DARK MORNING! HOWEVER, WINTER IS UPON US SO HERE ARE SOME TIPS ON HOW TO KEEP ENTHUSED, WARM AND FIT!
WINTER INSPIRATION
WINTER SMARTS
Training Camp – Have a look at what is available around your area or even in a warmer climate. Perfect for motivation, fun and maintaining/building fitness.
Warm up and cool downs – Important to stick to the general warm up guidelines in cooler weather.
Group rides/training partner – meeting someone provides accountability & motivation for each other. It’s also safer to ride with other people in low light conditions. Goals – Set realistic goals to drive you through the tough times. Bike Fit – Definitely worth investing in a proper bike fit. A small change can create a huge difference in efficiency, being comfortable, better bike handling, improved aerodynamics. Try Peter from MasterFit 0412 090 912. Do something different – Always do what you’ve always done, and you’ll always get what you’ve always got. So, try mountain biking, spin classes or a track bike on the velodrome. Get a Coach – Winter is the ideal time to get yourself a coach who will support, guide and plan your training for you, work on weaknesses, make changes and try new ideas. Just get out the door and enjoy! It’s never as bad as it seems once you get going!
Base-layer clothing – Always wear a good undershirt, it is the key to keeping warm. Made from fabrics that are designed to wick moisture away from your skin. Dress to your training plan. Essentials are a vest to keep the cool wind off your chest, booties to keep your feet warm, long-fingered gloves, arm and leg warmers to cover your skin. A windstopper jacket can be handy for your warm-up and cool-down, & can be easily taken off for the workout. Experiment to find a combination of clothing that works well for you. Do not overdress. It might be comfortable at the beginning, but you will sweat. Wet Clothes = Cold Body. Generally, if you feel slightly cool at start, you have dressed perfectly for the conditions. Coffee Shop stop – Ensure you keep toasty during the coffee shop stop. This is the danger time, when colds can brew! Hydration – A big challenge training in the cold is to avoiding dehydration. Keep sipping! Bike lights – Ensure you have a bright front and rear light. Reflective strips on your clothing can also help to be visible.
Take a break – Depending on your goals, you could consider taking a break from training! A 2-3 week rest from structured sessions will allow your mind and body to wind down and recover. Burn out is a risk with training all year round.
WINTER WORKOUTS Windtrainer – helps with consistency of training and you will never miss your strength session no matter what the weather! Can be boring but very time efficient and super beneficial to hone in on particular aspects. Rollers – Perfect to work on pedalling technique, bike handling, cadence and rewire bad habits/techniques. Weight training – Depending on your goals, winter may be a great time to build specific cycling strength in the gym. Ensure you get advice around your strength training from an expert with technique and cycling specific exercises for maximum gains and translation onto the bike. Strengthen abdominal muscles to improve your efficiency, technique, control and stability on the bike as well as reducing chance of injuries through the season. Training program – Make the best use of your time by following a training program designed for you. Train consistently and you will see greater improvements than if you train like an animal one weekend out of three. Work on your weaknesses – Winter can be an ideal time to work on your weaknesses and improve technique. Remember the more efficient you are the faster you will be and less likely to get injuries.
Sara: Professional cyclist, Sara Carrigan OAM is one of Australia’s most passionate advocates for sport. Sara has been a professional cyclist for over 13 years, greatest sporting success is winning a gold medal at the 2004 Athens Olympics. www.saracarrigan.com
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TRI-IT
TRI-IT! When you are training the house down and looking for that edge to keep you motivated... look no further than Multisport Magazine for all the latest gear to help you keep kicking your triathlon goals!
ENDUROXR4 RECOVERY DRINK ‘Gold standard for muscle recovery’ EnduroxR4 is the only Recovery Drink with the 4:1 Carbohydrate to Protein ratio. It’s proven to reduce muscle damage and increase both muscle function and endurance in subsequent workouts. EnduroxR4 28 Serve $72.50 / 14 Serve $42.50 Accelerade 60 Serve $65.00 / 30 Serve $40.00 Flavours: Tangy Orange, Fruit Punch, Lemon Lime, Chocolate & Vanilla. Buy Online at www.advantage1.com.au
IT’S THE SMARTEST BRA IN YOUR DRAWER: MYZONE SPORTS BRA HELPS YOU GET FITTER The new MYZONE Sports Bra features built-in electrodes that connect to a clip-on module, measuring the user’s heart rate and calories burned.
currexSole BIKEPRO The secret weapon in your shoe! Designed by German sports scientist and recommend by Pro Athletes around the world, BIKEPRO is the ultimate performance insoles for Road, Mountain bike and Triathlon. It helps stabilize your knee movements, boosts your muscle efficiency and accelerates your muscular regeneration. With 18 variation of sizes and profile, you will be able to create the perfect fit for your own fit. Its a whole new dimension in pedal power!
Data collected from the smart bra is transferred to an app via Bluetooth so the user can analyse their workout on any compatible device, whether that be a smartphone, smart watch, tablet, GPS sports watch or to the leaderboard in a MYZONE-friendly gym. Made from a quick-drying fabric, the one-piece washable bra has been engineered to provide both support and comfort for women as they exercise.
RRP: $79.95 Shop online at www.currexsole.com.au
RRP: $69.99
(Running and other sports specific insoles are also available)
Available from: www.myzone.org
THE MUCH ANTICIPATED... SCODY OPTIMISE A.I.R. TRIATHLON JERSEY “The all new Scody sleeved triathlon top and pants are the next evolutionary step forward in triathlon race apparel. The benefits that sleeved triathlon race apparel gives triathletes in terms of aerodynamics, sun protection and evaporative cooling is massive.
FISIOCREM
In my first half iron distance race wearing the Scody sleeved triathlon top and triathlon pants I set a new bike course record and came within seconds of the overall course record! At the end of the day if you are serious about results and want the best then look no further”.
fisiocrem contains natural herbal active ingredients for the temporary relief of muscle and joint pain.
Sam Betten - Professional Triathlete
Available from Pharmacy, Health Stores & Healthcare Practitioners.
www.scody.com.au
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An effective massage cream to care for muscles and ligaments following injury or intense physical exercise and for temporary relief of muscular aches and pains. Available in 3 sizes. RRP $16.95 for 60g / RRP $24.95 for 120g RRP $44.95 for 250g www.fisiocrem.com.au
RUN
CHANGE UP YOUR SPEED WORK Q. WHAT CAN I DO TO IMPROVE MY SPEED AND FINISH STRONG OVER A 5K OR 10K RACE DISTANCE? Words: Jackson Elliott
A. With the winter road racing season approaching it is time to look at a session we can incorporate into our weekly training plan that will ensure we get the most out of our races.
recovery. Working from your half marathon pace down to 5k pace or faster.
DRILLS
Put simply the stronger and more aerobically fit you are the easier it is to tap into these gears at the conclusion of a hard race.
Finally try and incorporate some drills and technique work into your warm ups. Too often distance runners and triathletes neglect drill and technique work in favour for more volume. I have seen first-hand the benefit of doing simple drills like heel flicks and high knees can do to running form and efficiency.
However there are a few things we can do to enhance our ability to run quickly when tired.
HEEL FLICKS
FASTER STRIDES
Heel flicks help to engage the muscles in the back of your legs, encouraging a good cycling action as you run.
I often get asked ‘what can I do to improve my speed and more specifically how do I finish strong over a 5k or 10k race?’
One solution that works really well is simply doing some faster strides at the conclusion of an easy or longer run. I often have athletes run 4 x 80-100m strides after a 30 - 45 minute run. Not only does this help to stretch out the legs it also works on the neuromuscular connection. Reminding the body to turn the legs over quickly even on recovery days.
DESCENDING SESSIONS A second option is to descend your sessions, so that your faster running is done at the back end of session. Some of my favourites are doing a set of 1k’s and finishing with 4 x 200m efforts significantly faster than race pace. Or doing a fartlek session where the time allows you to run faster towards the end. For example three minute, two minute, one minute x 2 with half
Run with an exaggerated leg return – kicking your heel up towards your bum as you come through the stride. With each step, raise your lead knee so you’re trying to keep your foot underneath you, rather than keeping your knee down and kicking up backwards. Don’t let your heel fully drop on landing. The steps should be short and bouncy. Good luck with your winter fun run season, cheers Jacko
Jacko:
Check page 66 for your chance to win a $100 voucher at The Running Shop
Jackson Elliott, Teacher and Coach - Level 1 ATFCA. Coach at Nudgee College 2000-2005 Assistant Coach X-Country and Athletics, Marymount Primary 2006-2013 Head Coach X-Country and Athletics. 2013 QLD X-Country Champion 8k and 12k.
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RUN
MENTAL CUES TO MAINTAIN PROPER FORM WHEN RUNNING UPHILL, THINK ABOUT ‘STANDING TALL’. THIS IS ONE OF THOSE MENTAL CUES THAT, WHILE TECHNICALLY INACCURATE, IS STILL VERY HELPFUL.
DOWNHILL STRIDING Q: WHEN RUNNING DOWN A HILL, IS IT MORE EFFICIENT TO TAKE SMALLER OR BIGGER STEPS? Words: Ryan Mannix A. Downhill running is an interesting topic. Unless you go out of your way to avoid it, most runners will face some hill running during their time training and racing. Without overthinking it too much, uphill and downhill running are very different. When running down hill in training, when you don’t have to worry about finish times, I advise lessening the impact on your joints and body as much as possible. This can be achieved by taking smaller steps to reduce the load. However if you are looking
to go fast, be it in a race, time trial, or hard training session, taking such an approach would not be ideal. In this case, it is not about taking bigger steps but more about leaning into the downhill. This will allow you to increase your speed and stride length. When leaning into the hill, you want to be running tall - from the hips to the head - and not hinging at the hips. Your arms should be relaxed and moving by your side. Be careful that your arms are not crossing your midline, which is a style I see often, as a way to try and slow yourself down. Take advantage of the speed that you can gain, from letting your forward lean and momentum carry you as an opportunity to relax the shoulders and breath. Maintaining speed downhill requires less effort than going uphill or on the flat, so this approach could potentially lower your heart rate. However do be aware that running fast downhill can increase the load through the body. This might fatigue your quadriceps a little more than usual. In training, look for downhill options on a softer surface, such as grass or packed earth, to really open up and build speed.
“DRIVE YOUR HIPS” WHICH REMINDS YOU TO FOCUS ON USING YOUR HIP MUSCLES TO POWER YOUR WAY UP THE HILL AND EXTEND YOUR LEG FULLY BEHIND YOU.
All in all, when racing, a certain amount of balance is required. You want to find that point of leaning into the hill, while building speed, so that you don’t lose too much time. All the while be cautious of not going so fast that you lose your good form, and over stride. As with most things, practice makes perfect! Experiment with your uphill and downhill style before race day.
Ryan: Ryan Mannix has been a runner and duathlete for over 20 years. He has trained and raced in Kenya and Europe as a runner before moving to duathlon, where he represented Australia at an Elite level. Ryan has now turned his attention to coaching both runners and triathletes, and is the current Triathlon Victoria Coaching Course facilitator.
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PODIA-TRI
5 TIPS FOR RUNNING LONGEVITY (INTO YOUR 90’S) Craig Plumridge - Sports Podiatrist, Pro Feet Podiatry The regular runners we see will all have a similar story... a dodgy knee, a bout of heel pain, some achilles tightness. Something has been a bit of a niggle or has kept them from running for a period of time! It can be frustrating physically and emotionally to be limited by recurring niggles which typically arise as we increase our loading, usually around a big event or after we have just reached a personal best.
1. IS THERE A SOLUTION? Running longevity is usually a culmination of the 1%’ers. These are the little things that we take for granted that compound with each step and each session. I have listed my top five! The key areas for you to address to help keep you active... now and in the long term!
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2. SURFACE
»
Without jumping into the details of Isaac Newton’s laws of motion and gravity it is important to understand the forces occurring between the ground and your body when you run. Different surfaces (usually the harder and stickier ones) means the body has to work differently (usually harder) to dissipate the shock of equal and opposite force between your feet and the ground that you’re running on. Unfortunately our growing metropolitan expanse means that flat, hard, consistent surfaces are in great abundance whilst the softer, more forgiving and more user friendly surfaces can be harder to track down. The ideal here is to spread your running load across a variety of surfaces (concrete/ grass/gravel/sand/dirt) and include some gentle undulations and trails if you can. This
is a great way to recruit different muscle groups and help distribute some of the “repetitive loading” for your body.
3. FOOTWEAR
»
Footwear is a tricky one… it is really an article (or book) in itself, in particular with some of the more recent research literature. There are SO many running shoes on the market that it becomes almost daunting to buy a new pair! Our best solutions are to have multiple pairs of comfortable and good quality running shoes that you rotate between.
PODIA-TRI
A mix of lighter - mid-weighted shoes as well as training shoes with more EVA (foam) in the midsole. Even some maximalist shoes are worth trying. This helps to again vary the loading patterns that cumulate through any particular running week/month/year to help reduce the likelihood of repetitive load injuries.
triathlon will likely be different to running specifics).
motivator! A specific event, PB, or challenge with a mate are great ways to peak your motivation! The physical, mental and emotional benefits of running are a massive part of why we all keep coming back!
The big benefit of this strength work is to reduce fatigue to help maintain dynamic stability (running form), in particular on the back end of those long runs.
5. YOUR HEALTH TEAM
For specific injuries, specific feet, specific technique, specific shoes may be required. It is always a good idea to see a great practitioner who is passionate about running to assess your shoe setup and your running mechanics to help you with a specific plan!
»
As your lifetime kilometres increase the importance of a great healthcare network becomes paramount. This small team of people invested in keeping you out there and running!
If you want to keep running now and long term, listen to your body and know that it is a lot easier to manage those niggles if they are picked up and addressed early. Happy running!
I would recommend your team include (but may not be limited to)
4. REGULAR STRENGTH SESSIONS
»
Craig,
• Sports Doctor • Physical therapist (Physiotherapist / Osteopath / Chiropractor)
Muscular strength is easily overlooked when your focus is finding time for your runs. Regular strength sessions are super important to your running week.
• Myotherapist • Sports Podiatrist • Running coach / Exercise Physiologist
Sessions led by a personal trainer, exercise physiologist or running coach are ideal. These are a great way to increase your dynamic strength and stability. They should include variety and be progressive over time. These sessions will usually include static and dynamic strength work, running drills specific to your distance / activity (eg.
Prevention is the best medicine and catching inefficiencies and niggles early is one of the keys to keeping you out there and running!
HAVE FUN!
Craig Plumridge is a Sports Podiatrist at Pro Feet Podiatry who has a special interest in treating endurance athletes, in particular runners, triathletes and hikers. www.profeetpodiatry.com.au
Running because it’s fun is a great
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PODIA-TRI
THINKING OF GOING MINIMAL? Words: Peter Charles, Accredited Podiatrist
ARE MINIMALIST SHOES GOOD OR BAD? Brief History The trend for minimalist shoes is very cyclical and rears its head every decade or so and has usually been associated with a talented athlete winning a significant event with bare feet or a minimalist shoe. 1960 - An unknown Ethiopian stands at the start line bare feet and goes on to win the Olympic Marathon in a world record time. 1985 - Zola Budd Pieterse of South Africa and Great Britain won the world cross country championships twice with bare feet. These events gave minimalist footwear and barefoot running great exposure in the following years. The latest minimalist trend ramped up in 2010 with most shoe companies developing new designs of minimalist footwear; however this trend has cooled over the last year.
THE GOOD For decades runners have used lighter and firmer shoes to help them run faster. Less weight means less energy used when running and the firmer the material under foot, the less energy lost on impact. Some runners are ‘feel runners’ and really enjoy the feedback from the road with these firmer shoes. It helps them feel fast, responsive and in control when they run.
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Extra load is placed through the body with the firmer materials, lower heel and less support and the body will gradually adapt to increase overall strength.
THE BAD The body will be able to strengthen to a point, but if the load becomes too great then human tissue will become injured through overuse. Human tissue cannot keep strengthening indefinitely, it will reach it’s limit eventually. The most significant things that add to the overall load through the body include the runner’s anatomy, training load, running surfaces and running technique. These factors all need to be carefully managed. The majority of runners seem to be ‘float runners’ and enjoy the feeling of cushioning under their feet. Firm shoes will not feel right for these runners.
Start with a slightly more minimalist shoe first and gradually transition to firmer and lower models over many months. The other option is to introduce the minimalist shoes or barefoot running to soft grass on a very short run session and gradually increase the distances and firmness of the surfaces over many months. Don’t simply trade in your full support shoes for a minimalist running shoe and train normally as this is very high risk for injury. Find Your Happy Place Most people will gradually move towards a slightly firmer and lighter style shoe, but everyone finds their ‘happy place’ which may be wearing quite soft and supportive shoes all the way to running marathons with bare feet on bitumen.
Bare feet or thin soles provide little protection for puncture injuries from rocks and sharp objects. Should I Give Them a Crack? If you like the feeling of a firmer shoe and you don’t have any significant overuse injuries then you could try what it feels like to run in a minimalist style shoe. Do It Slowly! The most important advice is to transition very gradually to a minimalist shoe. It takes a minimum of three months for your body to physiologically increase strength with the extra load through your body.
Pete: Peter Charles has a Bachelor Health Science (Podiatry), MAPodA, Accredited Podiatrist, Bachelor Science. Owner of Shoes Feet Gear. Peter is a passionate runner and triathlete. www.shoesfeetgear.com.au
PHYSIO FOCUS
TIGHT CALF MUSCLES! HELP?! Words: Britt Caling - APA Titled Sports Physio conditioning program, at least once per week. This may include skipping, box jumps or variations of jumping exercises. These are great for your bone health, as well as strengthening Feet/Achilles/Calves.
Q. WHAT IS THE MOST EFFECTIVE WAY TO LOOSEN UP TIGHT CALVES AFTER RUNNING? Muscle tightness can occur for a number of reasons, and every athlete is likely to experience the discomfort of this at some stage in their training. There are a few shortterm strategies you can use to help loosen calves up: Self-Massage and Trigger Points Using your hands, a spikey ball, trigger-point device or foam roller, focus on the areas that are tight and tender. Professional Massage Book a professional massage with a Massage Therapist who specialises in soft tissue, or an appointment with a Physio or Osteo. These Therapists are trained to assess and feel your tissues, and are the best people to help you maintain healthy working muscles. Dry Needling Dry Needling can help to reduce muscle tone. Be sure to book your appointment with a qualified Therapist.
‘HOW TO REDUCE YOUR RISK OF INJURY’ IS THE MAGIC QUESTION. If there was one definitive answer then no runner would ever be injured, and my job as a Sports Physio would be very different! Reducing your risk of injury is essentially about ensuring your body’s tissues (bones, muscles, tendons, ligaments and fascia) are strong enough to tolerate the repeated force that running exposes them to. Strategies that help this process include: Technique, technique, technique! I am a big advocate for continually working to improve technique. If you can strike the ground correctly when running, then ground reaction forces are reduced, thereby
reducing the stress on your body. Find someone that can help you refine your running technique and suggest some drills to do before you run. Research tells us that a barefoot, forefoot strike reduces the peak impact ground reaction force, and this has then been linked to reducing many lower limb injuries. Regular strengthening muscles for calves and feet. Your feet and ankles are made up of more than 100 muscles. When running, your feet transfer the forces developed by your body into the ground, at the same time as absorbing ground reaction forces. This means that it is critical to have good muscle strength in feet, calves and achilles, in order to run well and avoid injury. You can test your strength by performing a single leg set of heel raises, 2sec raise and 2sec lower, from a position of heel level with the ground to full ankle point. You really need to be able to do a minimum of 35 single leg calf raises, in order to reduce your risk of running injury. If you are struggling to meet the minimum, perform calf strengthening 3-4 times per week (a couple of times with weights, and a couple of times of body weight higher reps). If you can achieve 35 reps, with good foot form and body position, continue to do at least 2x per week of calf/achilles/foot strengthening exercise to maintain strength and conditioning. Plyometric exercises Include some Plyometric (or reactive power off the ground) in your strength and
Consider your running routine If a morning run makes you tight, then consider shifting some some sessions to the afternoon. If morning training is your only option, you may need to implement a more effective warm-up, including drills, before running. The relationship between stretching and injury prevention is unclear. I advocate stretching when muscle length is shortened, joint range is limited, or tightness inhibits good technique. It is also worth assessing your running surface. If your usual route is concrete or road, see if you can find flat, firm grass, or trails, to run on. This will change the forces your lower limbs have to deal with when running. Reassess your running gear. Update your shoes, trial compression socks/ calf guards, or even visit a sports podiatrist for expert advice on whether your shoes are the best option to suit your feet. As you can tell, there are lots of factors that may be involved in risk of injury. The main thing is to change only one thing at a time, so you can identify what works and what does not. As always, Happy Training!
Britt Caling, An APA Titled Sports Physio at Gold Coast Physio & Sports Health and an adventure race athlete plus ultra-runner. Britt has been appointed as Australian Team Headquarters Physio for Rio Olympics and has a special interest in analysing sports technique, in particular running, triathlon, swimming, cycling and paddling. www.mygcphysio.com.au
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TRIATHL-EATS
IRON-(WO)MAN Words: Dietitian and Sports Dietitian from Dietitian Approved, Taryn Richardson
• red blood cell (RBC) production,
THERE CAN BE MANY REASONS FOR FEELING TIRED AND EXHAUSTED SOMETIMES. Keeping up with the demands of training, getting enough sleep, managing stress, eating well and staying hydrated are all factors that affect how we feel day to day. Meeting our vitamin and mineral requirements is also key to feeling energised. A common culprit to feeling flat for no apparent reason is iron deficiency.
THE IMPORTANCE OF IRON FOR ATHLETES Iron is an essential nutrient for a number of fundamental functions within the body. Iron is important for: 32 l MultisportMagazine
• transporting oxygen around the body (via haemoglobin), • storing oxygen in the muscle (via myoglobin – a special protein responsible for the red colour of muscles), • energy production systems • helping to maintain a healthy immune system. It’s also an important nutrient for athletes as it plays a key role in aerobic metabolism (the slow and steady type of exercise) where energy is extracted from carbohydrate, fatty acids and amino acids in the presence of oxygen. Training increases iron requirements for a number of reasons. Intense training increases the number of RBC in the body and increases turnover in the tissue. Iron is also lost in sweat, urine, blood and the digestive tract. If you pound the pavement, iron is lost through haemolysis, where each foot strike bursts RBC apart. Couple increased losses with poor intake and/or absorption of iron for whatever reason, it can be easy to lose balance of this important mineral.
HOW MUCH DO WE NEED? We have no way of manufacturing iron ourselves so we need to get this essential mineral from our diet. Specific iron requirements for athletes are currently unknown, however are likely to be higher compared to non-athletes. Daily requirements vary depending on age and gender, see the table below to work out your needs:
TRIATHL-EATS
Recommended Dietary Intake (RDI) of Iron each day
Female Male
9-13 years
8mg
8mg
14-18 years
15mg
11mg
19-50 years
18mg
8mg
50+ years
8mg
8mg
Pregnant
27mg -
Lactating
9-10mg -
Source: Nutrient Reference Values for Australia and New Zealand (2006)
WHERE DO WE GET IRON FROM? Iron is widely distributed in many foods. There are two types of Iron: 1. Haem iron (from animal sources) e.g. Meat, chicken, fish, eggs 2. Non-haem iron (from animal & plant sources) e.g. Legumes, wholegrain and iron fortified breads and cereals, green leafy vegetables, nuts & dried fruit. The main difference between these two groups is the rate iron is absorbed by our body. Iron absorption from haem foods is approximately 15-18%, while non-haem iron absorption is inefficient at <5%.
FACTORS AFFECTING IRON ABSORPTION Iron absorption and metabolism is controlled by the hormone hepcidin. The amount of iron we absorb is also related to our bodies iron status and the presence of other dietary factors than enhance or block the absorption of iron in the gut.
as calcium, polyphenols including tannins (in tea and coffee) and phytates (found in legumes, soy protein isolates and grains etc.) inhibit iron absorption. Because of the presence of inhibitors or enhancers, the bioavailability of iron can vary 10-fold from different meals with a similar iron content. Crazy!
IRON DEFICIENCY AND PERFORMANCE Even a mild shortage of iron stores can affect training and performance. Insufficient iron impacts our maximal oxygen uptake in the muscles, endurance capacity and efficiency. If untreated, low iron levels can progress to the debilitating point or iron deficiency anaemia. Symptoms can include tiredness, lethargy, fatigue, headaches, dizziness, brittle, dry nails and hair, reduced stamina and endurance and pale colouring. Those at high risk of iron deficiency include female athletes, adolescents, distance runners and poorly planned vegan/vegetarian diets with little or no red meat. Early detection of iron deficiency or depleted stores is imperative as recovery from deficiency can be a slow process, often taking months to recover.
SHOULD YOU TAKE AN IRON SUPPLEMENT? Iron supplements should only be taken when a blood test confirms that your levels are low. If you’re feeling tired and lethargic (for reasons other than self-inflicted sleep deprivation), see your GP for a blood test to check your iron levels before taking anything. Inappropriate use of iron supplements is dangerous and can interfere with the absorption of other minerals.
TOP TIPS TO MANAGE YOUR IRON: It’s important to monitor iron status, especially if you’re at higher risk of low iron (for example: if you’re female, vegetarian/ vegan, coeliac, growing, and importantly if you’re exposed to altitude). See your GP for a blood test. Aim to include rich sources of haem and non-haem iron at each meal including meats, chicken, fish, eggs, legumes, fortified breads and cereals, green leafy veggies, nuts and seeds. Enhance the absorption of iron with vitamin A and C by including a wide range of fruits and vegetables with a meal. Avoid eating/drinking foods which block iron absorption with a meal e.g. strong tea and coffee. Separate by at least 30 minutes. Time high iron meals relative to key exercise sessions If you’re a vegan and don’t consume animal sources, it’s important you eat more plant sources of non-haem iron to meet your requirements. See an Accredited Sports Dietitian who can help optimise your iron intake with exercise Happy Training, Taryn
Meat factor, Vitamin A, Vitamin C and some fermented foods (miso, sauerkraut) enhance iron absorption. While factors such
Taryn: Taryn Richardson is an Accredited Practising Dietitian and Accredited Sports Dietitian. She spends half of her time consulting in private practice and half of her time working with the Australian Triathlon and Para Triathlon teams at the Australian Institute of Sport (dream jobs!). www.dietitianapproved.com.au
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NSW SUNDAY DUATHLON SERIES 24 July 2016 Sydney www.hillstriclub.com
16 October 2016 Wollongong www.runaustralia.com.au
SUNDAY DUATHLON SERIES 5 June 2016 Sydney www.hillstriclub.com
23 - 24 July 2016 Hunter Valley, NSW www.wineryrun.com
Hawkesbury River, Sydney www.truegrit.com.au
11 June 2016 Hawkesbury River, Sydney www.truegrit.com.au
11-12 June 2016
SUNDAY DUATHLON SERIES 3 July 2016
10 July 2016
19 - 21 August 2016
Sydney www.sydneyharbour10k.com.au
7 August 2016
Sydney www.hillstriclub.com
31 July, 2016
Run a Mile for Kids in Need
The ultimate stair climbing challenge SCG, Sydney 17 July 2016 www.stadiumstomp.com.au
SUNDAY DUATHLON SERIES
28 August 2016
Sydney www.hillstriclub.com
15 May 2016
TRIATHLON VICTORIA AWARDS BREAKFAST
15 May 2016
Sydney, NSW www.oxfam.org.au/trailwalker
VIC
Victoria www.triathlon.org.au
28 August 2016 You Yangs Regional Park Race 3 - The Challenge www.pbevents.com.au
Showcase your event here to a captive audience of 45,000+ multisporters for only $150.00.
28 August 2016 You Yangs Regional Park Race 3 - The Challenge www.pbevents.com.au
Wandong Victoria www.bighillevents.com.au
Newcastle www.runaustralia.com.au
9-11 December 2016 www.tripleedge.com.au
Coogee Beach, NSW www.beachbolt.com.au
STADIUM MCG
STOMP
29 May 2016 You Yangs Regional Park Race 3 - The Challenge www.pbevents.com.au
20 November 2016
3 July 2016 You Yangs Regional Park Race 3 - The Challenge www.pbevents.com.au
23 October 2016
Geelong www.runaustralia.com.au
3 July 2016 You Yangs Regional Park Race 2 - The Enduro www.pbevents.com.au
29 May 2016 You Yangs Regional Park Race 1 - The Sprint www.pbevents.com.au
Ballarat www.runaustralia.com.au
The ultimate stair climbing challenge MCG, Melbourne 26 June 2016 www.stadiumstomp.com.au
Every Saturday morning at 7am. Free, 5km run itâ&#x20AC;&#x2122;s you against the clock. www.parkrun.com.au
RaceGuide 01 May 2016
13 May 2016
North Stradbroke Island www.iconevents.com.au
14 May 2016
Currumbin Valley www.wildthingrace.com
22 May 2016
Plan for the excitement that lies ahead with Multisportsâ&#x20AC;&#x2122; Race Guide, covering the regional events. If you wish to showcase your event on this page please email: editor@multisportmag.com.au
QLD Gold Coast brucelyntoncharityball.com.au
2016 SOMERSET RAIL TRAIL FUN RUN 10 July 2016
16-17 July 2016
Blackbutt, Qld www.gonyaadventures.com.au
2-3 July 2016
Runaway Bay Sports Super Centre Apply at: www.goldsport.com.au or or email: kaity at programs@goldsport.com.au
Every Saturday morning at 7am. Free, 5km run itâ&#x20AC;&#x2122;s you against the clock. www.parkrun.com.au
24 July 2016 Noosa Hinterland Mountain Challenge www.kingofthemountain.com.au
AUTUMN 2016
28 - 29 May 2016 Noosa, Queensland
www.noosaultimatesportsfestival.com
The ultimate stair climbing challenge GABBA, Brisbane 24 July 2016 www.stadiumstomp.com.au
Airlie Beach, Qld whitsundayrunningclub.com.au
Townsville www.runaustralia.com.au
5-13 November 2016
17-19 June 2016
Somerset, Qld www.railtrailfunrun.com.au
8-15 October 2016
www.mastersgames.com.au
Gold Coast, Queensland
Gold Coast, Qld www.goldcoastmarathon.com.au
HIGH PERFORMANCE DEVELOPMENT TRIATHLON CAMP FOR ATHLETES 13-17 YRS
11 September 2016
alicespringsmastersgames.com.au
Alice Springs, Queensland
17 July 2016
20 - 21 August 2016
Airlie Beach, Qld whitsundayrunningclub.com.au
Date: 16 - 17 July 2016
7 August 2016
Brisbane www.truegrit.com.au
Athletes must be currently involved in triathlon training, competing and aspiring to achieve elite representation in triathlon.
Brisbane www.brisbanemarathon.com
Brisbane www.oxfam.org.au/trailwalker
31 July 2016 Brisbane 100k, 50k, 20k 10k www.riverrun100.com.au
TRI-TRAVEL
SWIM NOOSA. RUN NOOSA. CYCLE NOOSA.
RACE AND PLAY IN NOOSA – THE ULTIMATE FITNESS ESCAPE IN THE SUNNY STATE Words by: Courtney Akrigg Noosa will play host to thousands of sporting enthusiasts as well as a troop of renowned athletes in May, when the Noosa Ultimate Sports Festival takes place in Noosa Heads across 28 – 29 May 2016. Well known faces at the festival have included professional runner Melanie Panayiotou, professional triathletes Belinda Granger and Melissa Hauschildt, triathlon royalty Emma Carney, Surf Ironwoman and 36 l MultisportMagazine
local hero Jordan Mercer, Surf Ironman Ky Hurst and who could forget the crowd favourite - television celebrity Dr Chris Brown (AKA Bondi Vet). 2016 welcomes Seven Sunrise Sport Reporter Mark Beretta as the official event ambassador. Mark Beretta will participate, get among the festival action and is looking forward to soaking up a weekend away in beautiful Noosa.
achieve a fitness goal while also providing distances for the triathletes and endurance athletes to build into their training. There’s plenty of action across the weekend, including the ZINC 96.1 SWIM NOOSA ocean swim events. The distances to choose from include a 3.8km, 2km, 1km and 500m ocean swim on Saturday 23 May.
Noosa, Sunshine Coast, is widely known as the place where healthy lifestyles are established as it offers ideal training playgrounds for all to appreciate.
For the cycling fans there are two distances to gear up for in the CYCLE NOOSA; 160km and 100km, taking place on Sunday. Both new courses are designed to test your best and impress your sights as you will be in awe of the stunning Sunshine Coast surrounds.
What better place to escape Winter and head to the Sunny State with friends to achieve fitness goals, race and recover at the beach and celebrate together by dining at the many beachfront restaurants and bars.
Whether you are looking for a half marathon target, a 10km test or a 5km run finish line goal, RUN NOOSA has something for you. All distances take in the best that Noosa has to offer with gorgeous coastal scenery.
While IRONMAN Oceania are renowned for staging triathlons, the Noosa Ultimate Sports Festival is a unique event on the calendar as it’s a Multi Sport Festival and not the typical swim, bike and run combination. The program includes a mix of events for all sporting enthusiasts looking to
Do you love to swim, bike and /or run? Don’t miss this epic multi sports festival! Entries to the 2016 festival are now open so rally your troops and to be part of the ultimate sporting weekend in May. www.noosaultimatesportsfest.com
28-29 MAY
FOR THE ULTIMATE WEEKEND OF SPORT & LIFESTYLE
3.8k m 2km 1km 500m
160km 100km
21.1km 10km 5km
TIMATE A UL
L
S ENTRIEBLE AVAILA I V A
N
ta
dor Mark Beret
Event Ambassa
S OO
SPO
RTS FES
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Register online www.noosaultimatesportsfestival.com
MULTISPORT
PLAY IT, LIVE IT, LOVE IT’ AT THE JUPITERS PAN PACIFIC MASTERS GAMES - IN NOVEMBER! medalist Natalie Cook believes the JPPMG is the perfect avenue for the over 30s to pursue their love for sport. “It’s so great to see people have a love and passion for our sport and are able to come to their Olympic Games, which are the masters,” Cook said. The 10th biennial Jupiters Pan Pacific Masters Games (JPPMG) to be held 5 – 13 November 2016 on the beautiful Gold Coast in Queensland, is set to attract more than 13,000 masters-aged athletes from Australia and around the world. With 43 sports played at world class facilities, including 2018 Gold Coast Commonwealth Games venues, and a huge nightly entertainment program, it’s no wonder thousands of athletes return to the event every two years. 2000 Olympic Games beach volleyball gold
“So many people still love the sport that they grew up with and can play it right here on the beautiful Gold Coast.” CEO and president of the Australian Calisthenics Federation, Liz Kratzel, said the JPPMG was an opportunity for participants to continue playing their favourite sport. “It’s a great way to keep our older participants in the sport,” Liz said. “Most start when they are three or four and continue to when they are seniors. With this, they can continue beyond that age mark.
“The Jupiters Pan Pacific Masters Games has given us an ideal opportunity to open and grow our sport. It’s really fantastic and a lot of fun.” Sri Lankan Dimitiri Ramaneshwara said his team’s love for basketball was the reason they return every two years. “We love playing and we want to promote the game to encourage more people to get involved,” Ramaneshwara said. “We take lots of photos and videos and share them on our Facebook page. We receive good responses, so hopefully next time we can bring more teams to Australia. “You can meet new people and see how basketball is played here, compared to home. And the entertainment is fantastic!” New Zealand softball player, Raymond Winiata, reveals participants aren’t always striving for a medal in their sport; they’re here to enjoy the camaraderie for which the event is renowned. “It’s not about winning or losing, but rather participating, and the friendships you make,” Raymond said. Early bird fees for the JPPMG finish Wednesday 31 August 2016. www.mastersgames.com.au
Play it, Live it, Love it on the Gold Coast in 2016!
Over 40 sports
Nightly entertainment
13,000 participants
The world’s biggest and best biennial masters games! mastersgames.com.au 38 l MultisportMagazine
Insta
#PPMG16
5-13 November 2016
RACE PREVIEWS
RUN A MILE FOR KIDS IN NEED If you’re in Sydney this July, grab your family and friends and head over to beautiful Coogee beach for a day of fitness and fun for a great cause. One of the newest events in the Sydney running calendar, the Barnardos Beach Bolt is back for a second year on Sunday 31 July, 2016. This one mile “Bolt” begins on the sand, then follows a route up over the Coogee headland and back onto the beach for the finish line. But don’t be fooled by the short distance! The combination of sand, steep stairs, pavement and grass makes this race a real challenge for even the seasoned runner. This high-energy community event brings fun runners from all over Sydney together, the serious and the not-so-serious alike, to raise funds for Australia’s leading child protection charity, Barnardos Australia. The “Mini-Bolt” – a shorter 50 metre dash along the sand for kids under 8 years of age –is an absolute winner with the kids. With prizes for the best dressed little superheroes, don’t be surprised if you see Spiderman and Wonder Woman racing each other along the beach with their capes flowing! Cost: $10 for Mini Bolt. $20 for children and $40 for Adults. www.beachbolt.com.au
RUN AUSTRALIA IS BACK FOR 2016 AND WE’RE 100% FOR OUR COMMUNITIES! Since 2009 Run Australia has raised over $4.4 million for Child health care projects around Australia all of which was generated from over 117,000 passionate participants running, walking or rolling for KIDs in need! Our fun runs are like no other as 100% of registration fees go to kids in need in each local community. There is an event for everyone, 12km run, 6km, 6km family walk and an amazing 1km Kids run with live entertainment every kilometer! The fun doesn’t stop at the finish line, it’s just getting started! We’re really excited to introduce our post run/walk festival which includes tones of free entertainment and rides for the kids (big kids included!), food trucks, stretch stations, free giveaways and an exclusive live performance by a Aussie super star! If you’re in Townsville or Wollongong you’re in luck as Samantha Jade will keep you moving! Other big names to be announced for Newcastle, Ballarat and Geelong!
NOOSA HINTERLAND MOUNTAIN CHALLENGE KING OF THE MOUNTAIN Located just 20 minutes from world renowned Noosa beaches in the township of Pomona in Queensland. Mount Cooroora plays host to one of the most gruelling and challenging athletic events Australia has to offer - King of the Mountain. Sunday, 24 July marks the 38th anniversary of the notoriously steep 4.2 kilometre race which sees only the fittest athletes compete for its title. The King of the Mountain Festival is a project of The Cooroy Pomona Lion’s Club and competitors and spectators alike can look forward to another fun-filled event which includes family-friendly races, markets, antique fair, amusement rides, local cuisine and live music all within the beautiful hinterland setting of Mount Cooroora. The Bendigo Bank International Mountain Challenge race is limited to 100 competitors. Registration, which attracts international participants opens on the 12 May 2016. www.kingofthemountain.com.au
Join the fun and run, walk or roll today. See you at the start line! www.runaustralia.com.au
Photo: Wilkie Productions
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QUEENSLAND
QUEENSLAND IN FOCUS:
IS THIS YOU?
Photo: Delly Carr
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QUEENSLAND
W
A MESSAGE FROM TRIATHLON QUEENSLAND
hen looking ahead to the upcoming offseason and your training plan, consider looking up a coach if you donâ&#x20AC;&#x2122;t already train with one. This is a great way to take your training to another level, reinvigorate that motivation, or to gain an exposure to a great social environment with like-minded hard working people. Many coaches within QLD are skilled at working with all fitness and skill levels, and many clubs offer a wide ranging training program designed for newcomers to seasoned veterans. In Queensland there are a tick over two hundred and twenty accredited coaches most of who work within our club network. There is a terrific culture of continual improvement and a consistent desire to maintain best practice within the sport. Triathlon Queensland is continually impressed by our coachâ&#x20AC;&#x2122;s desire to provide the best programming and advice to athletes from our youth all the way through to our most seasoned triathletes. This season has seen an increase of new people showing interest in not only doing an event but also completing a training program. This is helping to foster an
improved health and wellbeing message throughout the state, but our coaches are leading the way to inspiring hundreds as they welcome newcomers to our clubs. The beginner programs are carefully designed by experienced coaches, and contain the right amount of skill training, endurance work, a wonderful social atmosphere, and a supportive yet motivating environment.
schools over the months of February and March resulting in over 3600 students being reached across the Gold Coast. A special thank you to Gold Coast based coaches Theresa Theaker, Belinda Vardy and Dan Atkins for their work in the program. This program will expand for the 2016/17 season to other areas of Southeast Queensland and into North Queensland.
Within the club network, the coach accreditation has four levels: community, development, performance, and high performance. The bulk of the Queensland coaching corps sits into the development and performance level of accreditation. In 2015 we saw 12 Queensland coaches working toward becoming performance coaches, and with that came some terrific exposure to some of the best coaching minds in the country.
Many of the triathlon family have also seen the TryStars activation at the Kingscliff Triathlon and the Gold Coast Triathlon. The activation introduced triathlon to over 300 kids with fun games, activities, and or course some giveaways.
Equally important, we have seen coaches in the network upskilling and new coaches training in the development and community space to deliver the TryStars program in schools. The number of schools registering to deliver the program is increasing each term. Triathlon Queensland has visited thirteen
So, with so many experienced, balanced, and passionate coaches who have a genuine desire to help people achieve their goals, find your coach today. Triathlon is the only sport in which a sprint takes an hour or more. Grab a friend, find your coach because your best triathlon years are just ahead of you.
SEE YOU IN TRANSITION. Tim Harradine, Executive Director Triathlon Queensland
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QUEENSLAND
METRE MATTERS LAW HERE TO STAY IN QUEENSLAND 8km + 3km Fun Run
Triathlon Queensland welcomes the decision by the Queensland Government to make the ‘Metre Matters’ law permanent in Queensland. Following the conclusion of a successful two-year trial of rules mandating a minimum distance when overtaking bicycles, Queensland’s Minister for Main Roads, Road Safety and Ports, The Hon Mark Bailey MP, announced the decision to keep the rules permanently. The Metre Matters rule requires drivers to provide a minimum distance of one metre when overtaking a bike rider in speed zones at or below 60km/h and 1.5 metres in speed zones above 60km/h. Triathlon Queensland Executive Director, Tim Harradine, said “The Metre Matters law is key to cycle safety on Queensland roads and will play a significant role in enhancing driver awareness and driverrider interactions. Often motorists are not aware of the ways in which they can legally pass cyclists to provide enough space and the Metre Matters and Stay Wider campaigns will improve this knowledge gap”. “The decision to make the Metre Matters permanent is a big step in the right direction and comforting for our members, triathletes and commuters who clock up many hours on shared roads” he said. A second phase of the Stay Wider campaign, will have a strong educational focus, and will run from April to June to remind road users of the rule, including the ability of motorists to cross centre lines when overtaking cyclists. Amy Gillett Foundation Chief Executive Officer, Phoebe Dunn added “The Queensland trial has demonstrated that when road laws are supported by driver education programs road users become more aware of bike riders and our roads become safer”. www.jointhedrive.qld.gov.au
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QUEENSLAND
TRIATHLON AUSTRALIA CELEBRATION OF CHAMPION AWARDS
»»»»»»»»»»»»»»»»»»»»»»»»»» Each year we witness outstanding performances from individuals within triathlon, whether that be Age Group athletes, Elite athletes or the rising stars of our junior development programs. Each year triathlon benefits from exceptional contributions made by volunteers, officials, coaches and event organisers and among many others. It is these performances and contributions that make triathlon in Australia what it is today and allow the sport to prosper. Triathlon Australia strongly supports and commends the individuals who are responsible for the success and growth of triathlon and held the annual Celebration of Champions Awards Dinner in their honour, on April 10 at the Gold Coast to round out the exciting weekend of international and Age Group racing at the Gold Coast Triathlon: Luke Harrop Memorial. Triathlon’s night of night’s celebrated our sporting champions past and present and
among them were some familiar Queensland faces from the Triathlon Queensland Junior Development Program and the Triathlon Queensland Technical Official Program as well as 2015 World Champion Bill Chaffey. QUEENSLAND TECHNICAL OFFICIALS RECOGNISED FOR CONTRIBUTION Rob George Technical Award: Mike Allan John Ison Technical Official Award: Lyndell Murray QUEENSLAND YOUTH & JUNIOR ATHLETES PICK UP TOP HONOURS: AUSTRALIAN JUNIOR TRIATHLON SERIES Junior Women, 1st Sophie Malowiecki Junior Men, 1st Matthew Hauser and 3rd Kye Wylde AUSTRALIAN YOUTH TRIATHLON SERIES 2nd Keely Whittaker, 2nd Lachlan Sosinski
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QUEENSLAND
TRYSTARS KIDS CHALLENGE A HIT WITH THE KIDS
The Triathlon Queensland Kids Challenge team said the kids were the real winners on the day with so many happy smiles â&#x20AC;&#x201C; triathlon really is 3 times the fun and parents were equally happy for the kids to get involved. Watch this space with plenty more TRYstars action to come in 2016! www.triathlonqld.com.au
As part of the push across Queensland to get kids active, Triathlon Queensland have been out and about in schools on the Gold Coast and Gold Coast Hinterland introducing students to TRYstars Kids Challenge, a fun mini triathlon simulation where kids can get a feel for the three tri disciplines â&#x20AC;&#x201C; swim, bike run.
at Kingscliff Triathlon with over 200 kids making their way through the tri zones and loving every minute of it with some coming back for round 2, 3 4 and even 5 times. TRYstars Kids Challenge made a second apperance and was a highpoint for over 150 kids at the Gold Coast Triathlon held over the weekend 9 & 10 April.
TRYstars Kids Challenge made its debut
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QUEENSLAND
QUEENSLAND STANDARD DISTANCE STATE CHAMPIONS CROWNED AT KINGSCLIFF TRI
2016 Queensland Standard Distance State Champions Kingscliff Triathlon 20 March 2016 7–9 Ethan Brelsford Finnlea Barlow
Jennifer Veitch 35 – 39 Zsolt Dallos Hannah Hogan
10 – 11 Riley Crowther Sasha Brooks
40 – 44 Andrew Fuller Rosie McGeoch
12 – 13 Harry Chapman Kate Swann
45 – 49 Peter Black Lisa Ross
14 – 15 Kieran Croker Hayley Partridge 16 – 17 Quinn Monaghan Brittany Yarde Queensland athletes crossed the border at the end of March for the Nissan State Series, to race in one of the largest fields in Kingscliff Triathlon history for the highly contested Standard Distance State Championship. Perfect conditions and a vibrant atmosphere made this event one to remember for all competitors, but especially for our newly crowned champions. Congratulations to
our Queensland Standard Distance State Champions.
18 – 19 Kaitlyn Price
The Triathlon Queensland Nissan State Series is the only triathlon series in Queensland that includes six State Championships races across six race disciplines including Aquathlon, Duathlon, Cross Triathlon (to name a few).
20 – 24 Nathan Dortmann Kathryn Krosch
To find out more about the Nissan State Series visit stateseries.com.au
30 – 34 Anthony Carpenter
25 – 29 Brendan O’loughlin Maighan Brown
50 – 54 Garry Alston Marion Hermitage 55 – 59 Colin Forrest 60 – 64 Phillip Hermitage Penny Hearn 65 – 69 Patrick Williams Para Tri 1 Sara Tait
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QUEENSLAND
ONE OF THE OLDEST EVENTS IN QUEENSLAND – CELEBRATING 25 YEARS Set your sights on a marathon in 2016 So you have run plenty of half marathons, countless parkrun’s and wondering what else to set your sights on in 2016? The next step is completing a full marathon. The marathon is the holy grail of running and the pinnacle of human endurance, so is 2016 your year to attempt one? The running frenzy in Brisbane was ignited when the do or die attitude of one of Australia’s greatest runners, Robert de Castella won the Brisbane Commonwealth Games Marathon in 1982. This epic duel against Tanzanian runners, Shahanga and Ikangaa would go down in history as one of the most intense battles against mind and body the world had ever seen. 10 years on and the Brisbane Marathon was established as Queensland’s capital
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city marathon inspiring people to dream, believe and achieve more than they thought possible. Running through the streets of Brisbane’s bustling CBD and over the Story Bridge to follow a picturesque course traversing the beautiful Brisbane riverfront. Fast forward to 2016 and Brisbane marks the special 25th anniversary edition of the Brisbane Marathon Festival on 7 August, welcoming participants from across the globe to the test their mettle over the iconic marathon distance. The event features
42.195km full marathon, 21.0975km half marathon, 10km and 5km Run/Walk events as well as the inspiring 2.2km Kids Mini Marathon. If you are looking to challenge yourself in 2016 at a location entrenched in Brisbane’s running history, then Brisbane Marathon Festival’s special 25th anniversary will be one to remember. Follow the footsteps of the great runners of yesteryear and make your own history. www.brisbanemarathon.com.au
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NEW SOUTH WALES
NEW SOUTH WALES IN FOCUS:
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NEW SOUTH WALES
A
A MESSAGE FROM TRIATHLON NEW SOUTH WALES s another triathlon season races away, we are proud to have been involved with many achievements within our triathlon community, including:
A successful partnership with 100% Events to produce the six race Triathlon Series with a new format seeing Series Points awarded to individuals and Clubs. The Series saw the beginning of a triathlon journey for many new triathletes taking on their first race at Kurnell and Penrith in the Enticer, Sprint, TryKids and Open Paratriathlon events. We were also lucky enough to have some of the World’s best triathletes breaking the finishing tape in the Series including Rio Olympics contender Ryan Bailie, former World Champion Craig ‘Crowie’ Alexander and World Champion Gwen Jorgenson. The Series also hosted the first draft legal event in NSW held at Penrith, which saw an exciting race to Age Group World Championship qualifications and also doubled as an Oceania Triathlon Union Age Group Championship.
Triathlon NSW continued its support for NSW All Schools Triathlon working with Combined High Schools, Catholic Schools and Independent schools to encourage a healthy and active lifestyle through participating in the 2016 NSW All Schools Triathlon event at the Sydney International Regatta Centre. A highlight of the Triathlon calendar, the SCODY Triathlon NSW Club Champs at Forster once again bought out the strong Club and community spirit that makes this unique event. The event attracted over 3000 visitors to the Great Lakes area including competitors, volunteers and spectators. Well done to Warringah, Coogee and Forster Triathlon Clubs who took out their divisions. In this Olympic and Paralympic year, it has been exciting to watch our strong Aussie athletes battle it out with the world’s best for team selection. With NSW triathletes Ryan Ballie and Aaron Royle already having gained selection, we will be closely monitoring other NSW hopefuls.
the 2016 International Triathlon Union World Paratriathlon Event at the Sydney International Regatta Centre on 2324th April, a key selection event for the Paralympics in Rio where the Sport will debut later this year. The event saw inspirational Australian paratriathletes such as five-time ITU World Champion Bill Chaffey who was involved in a serious accident and became an incomplete paraplegic when out training and hit by a truck in northern NSW in 2005; 2015 ITU World Championship bronze medallist Kate Doughty who was born without her right hand and 2015 ITU World Championship sixth placegetter Brant Garvey, a congenital above-knee amputee, take on rivals from over 17 countries. We are proud of the achievements of the triathlon community in NSW and will strive to promote participation, passion and performance. Phil Dally - CEO, Triathlon NSW
Following a long history of support for paratriathlon, we were delighted to host
NEW SOUTH WALES For all your Triathlon needs, visit
www.triathlon.org.au/nsw MultisportMagazine l 51
NEW SOUTH WALES
SYDNEY’S SPARKLING RACE RETURNS!
THE REAL INSURANCE SYDNEY HARBOUR 10K AND 5K IS RETURNING TO THE SYDNEY ROCKS AND THE SPARKLING SYDNEY HARBOUR FORESHORE TAKING IN MANY OF SYDNEY’S SPECTACULAR LANDMARKS INCLUDING THE SYDNEY HARBOUR BRIDGE AND OPERA HOUSE. The Sydney Harbour 10k provides a dead flat and certified spectacular course allowing for PB’s and for many fast and middle of the road runners to race together. The Sydney Harbour 10k helps to provide a good guide for future training or racing later in the year. Event Director, and former Australian distance running representative Wayne Larden says, “the 10k allows you to get a good gauge on your form while allowing practise in a race situation. The 10km distance is the traditional guide for distance runners or other endurance athletes to race as it is an easily digestible distance that you can race at your max and recover from quickly”. And if that wasn’t reason enough to take part the course is possibly the most scenic 10k (and 5k) in Australia. There are three start groups allowing for the 52 l MultisportMagazine
elite and more serious runners to stride out at the front of the pack and the more casual participants to enjoy a more leisurely pace. The previous Sydney Harbour 10k events have attracted the cream of Australia’s elite racing fraternity including Olympians Marty Dent, Lisa Weightman, Liam Adams and Lara Tamsett who have all joined the 6000 other participants to take advantage of the flat and fast course and enjoy the stunning scenery on a crisp Sydney morning. Starting at the historic Sydney Rocks area, the 10k course is a one lap loop which hugs the harbour foreshore to ensure spectacular views throughout. The course will travel along Hickson Rd, through Cockle Bay, Pyrmont, Darling Harbour, Barangaroo Reserve and back into The Rocks to the finish line near First Fleet Park, Circular Quay.
For those looking for a shorter challenge, the super easy Real Insurance Sydney Harbour 5k is also a flat course and gives everybody the opportunity to tie up their laces and have a go and also takes in some of Sydney’s most beautiful sights. The course starts at The Rocks and then continues around the edge of Sydney Harbour, under the famous Sydney Harbour Bridge before an out and back section around Barangaroo Reserve. You will finish near Circular Quay, overlooking the Sydney Opera House. All runners can enjoy the celebratory atmosphere at the post event recovery area – with official presentations, entertainment, refreshments, official merchandise, plus the chance to relax and recharge. Sunday 10 July 2016 www.sydneyharbour10k.com.au
NEW SOUTH WALES
2015-16 SCODY TRIATHLON NSW CLUB CHAMPIONSHIPS Held in beautiful conditions at Forster on 2 April, the 2016 Club Championships once again bought out the strong Club spirit that makes this unique event a highlight of the Triathlon calendar. Now in its sixth year the event attracts over 3000 visitors to the Great Lakes area including competitors, volunteers and spectators. Triathlon NSW work closely with the Great Lakes Council to ensure a positive community impact. We engage local event suppliers and community groups including Forster SLSC and Ulysses Motor Cycle Club, while our Members and their guests fill the local cafes, restaurants and accommodation,” said Phil Dally, Triathlon NSW CEO. Glenn Schwarzel did a fantastic job as Junior Aquathlon Race Director and well known commentator Matty Harris called both the Aquathlon and the Club Champs events beautifully. With the aim of encouraging a happy, healthy and fit community at all ages, the Junior Aquathlon hosted by Forster SLSC
and Triathlon NSW continues to grow and is a great opportunity to get kids involved in multisports where they can have fun and race with their mates. In a sport that is often seen as an individual challenge, it is unique that Club Champs rewards a winning Club based on point score, rather than an individual. Both performance and participation are rewarded with points being allocated to Clubs based on provision of volunteers as well as competitors.
their solid effort for first place beating Hills Triathlon Club who looked strong and stood out in their Club Champs team kit. Balmoral came in third. Division 2 was close with Coogee Triathlon Club taking out the first place, followed by Northern Suburbs and Port Macquarie. Division 3 went to Forster Tri Club followed by Sydney Triathlon Group and LAPD. A full pointscore can be found on the Triathlon NSW website www.triathlon.org.au. Following the presentation, in what has become tradition, triathletes danced the night away at Club Forster.
The 180+ volunteers put in a huge effort to ensure that the race was safe and fun, while race participants gave everything for their Club on the challenging and technical course which consisted of a 1 km swim off Forster Main Beach, a 30 km out and back cycle towards Cape Hawke, and an 8km run from Forster main Beach over the famous Forster Tuncurry Bridge to the Rockpool reserve and return. The Club Champs overall poinstscore saw Warringah Triathlon Club rewarded for
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VICTORIA
VICTORIA IN FOCUS:
IS THIS YOU?
Photos by: Con Chronis 54 l MultisportMagazine
VICTORIA
I
A MESSAGE FROM TRIATHLON VICTORIA
was reading an online post recently from Tim Urban (waitbutwhy.com) titled ‘The Tail End’. The post reflected on measuring your life in units of time and furthermore pondering can you measure life in activities or events? (Sounds a little morbid and depressing, but its not) For those who can’t be bothered googling the reference above and want the quick snapshot, it goes something like this. If you’re 48 (I am) and pretty optimistic of living to 100 (I am) you’ve got 52 years (or 624 months or 227,760 days) left and you’re roughly halfway there. So what’s left, how are you going to fill (or more importantly use) the remaining time and what are you looking forward to? So I started thinking about triathlon and the enjoyment it brings to my life. I’m generally a terrible trainer – sporadic, don’t like it to hurt much, and unless I have a really important goal, or commit to an
endurance event that simply scares me into training (e.g. ironman, marathons, etc), I fit it in where I can with no plan, coach or systematic nature. But I do love the social aspect of training and for me this is the fun ‘journey’ part to a race (destination). So back to the article …… I raced about 10 times this season (triathlon and other stuff) and let’s say if I continue at this rate for the next 20 years (Ken Murley seems to be able to do it at 71 years). That will mean I’ve got around 200 events left. So I need to make every one of these count. For me not so much from a performance perspective, although there will be some that I race with a time goal in mind, but simply that I enjoy it. That I do it with my friends and family. That I thank the volunteers, officials and race directors. And that I focus on the positive impact it has on my well-being. I’m not sure I want to start the countdown
from 200 today. However, I will be making sure that every race counts, because at some stage it will be the last one. So whether it is one race annually or many, the message I suppose is the same. There are a finite number of future opportunities (father time will catch up to us all) – enter now and keep smiling. Grant Cosgriff Executive Director, Triathlon Victoria
WHAT’S STOPPING YOU? Give the office a call on 9598 8686, email: membership@trivic.org.au or search www.trivic.org.au for your nearest club.
For all your Triathlon needs, visit
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GETTING STARTED… THE TRIACTIVE WAY Triathlon can be a bit scary … even more so if you’ve a ‘newbie’. With an endless list of perceived barriers...
“DO YOU HAVE TO BE SUPER FIT?” “AREN’T TRIATHLONS LONG DISTANCES?” “WHAT IF I CAN’T SWIM VERY WELL?” “YOU NEED AN EXPENSIVE BIKE AND HEAPS OF OTHER EQUIPMENT.” “DO YOU HAVE TO WEAR LYCRA?” Triathlon Victoria, with support from VicHealth, have been working on a program which addresses all of these perceived barriers and is reshaping the perception of triathlon. Sure it can be all of the above but equally for people who want to try something new, start getting active, and like the idea of a goal to work towards it helps by starting small.
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The TriActive first pilot is now complete and for six weeks, the group of eager participants met with Tim Ballantine (No Limits Endurance) completing a run/swim and bike session (each 50 minutes) in preparation for the ‘FunTri’ at race 5 of the Victorian Gatorade Series. So why did they commit? It was everything you’d imagine – Fabian’s NYE commitment to be more active, Milly’s opportunity to tick something from her bucket list and Michelle’s willingness to support her friend (yes she was there more under sufferance!). They experienced the usual rollercoaster of emotions through the program with moments of self-doubt and anxiety; balanced in equal doses of newfound skills, fitness and confidence. These emotions peaked as the triathlon approached but the group often used humour as the pressure release, aptly captured when Wendy said “I’m not really scared – it’s not like I am giving birth.” Whilst all participants who ‘toe’d the starting line achieved the joy of a multisport finish line, I don’t know what is next for our first timers. Some will become regulars and make their way into our club and coach network, some will be back for an annual fix and others will tick the bucket list. Most importantly, all are now advocates for the benefits and joy of triathlon, will be part of changing community perceptions and help in “getting people to the starting line”.
IS IT TIME FOR YOU OR FOR SOMEONE YOU KNOW TO ‘TOE THE START LINE’? TriActive is a participation program for adults of all ages focussing on encouraging, enabling and supporting adults to begin or return to regular exercise and achieve a triathlon finish. The program provides the participants the necessary support and advice on how to prepare for the starting line and the commitment to a time and place for training (and ultimately to each other as the group bonds together). TriActive is endorsed by Triathlon Australia and under pilot in Victoria. National rollout is expected in the 2016/17 season through the nationally accredited coaching network and commercial partners. For further information on how you or your club can be involved contact Tracy Doherty on 03 9598 8686
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VICTORIA
VICTORIAN’S RECOGNISED CHAMPIONS AT NATIONAL AWARDS CELEBRATION OF
Geelong Endurathon, both inaugural events, the 1983 Ocean Grove Triathlon, the Sri Chinmoy Triathlon held in Adelaide in March
Victorian’s Jenny Hosking and Rohan Phillips were recipients of major awards at Triathlon Australia’s Celebration of Champions Dinner on the Gold Coast. Rohan Phillips was named a Legend of the Sport, while Jenny Hosking was presented with the Rob George Technical Award. Victorian coach, Stephane Vander Bruggen (Geelong Performance Coaching) was a finalist for the Age Group Coach of the Year and whilst this award was won by Corey Bacon (NSW) and Ross Pedlow (WA), Stephane is proudly the Victorian AG Coach of the Year. Rohan Phillips was recognised by Triathlon Australia as a Legend of the Sport. Before becoming a triathlete, Rohan Phillips had more than ten years’ experience as a cyclist. Reading in an American bicycling magazine about cyclist John Howard’s third place finish at Ironman Hawaii in 1980, then hearing about Howard’s 1981 win, Phillips was inspired to enter the event. He had moderate success as a runner at school, but no swimming experience whatsoever. Phillips first plunged into a pool four months before 58 l MultisportMagazine
his debut triathlon, the 1981 Nautilus Melbourne Triathlon, which he won. The winner’s prize was a ticket to compete in the February 1982 Ironman Hawaii. Swimming inexperience probably thwarted Phillip’s overall placing on the day, although he managed the twelfth fastest bike time with two punctures. On the run he happened to find himself keeping pace with Julie Moss as she ran into the lead, and then as she began to struggle he gave up on his own objectives and stayed with her.
1983, the second Hastings Triathlon, the first Gold Coast Triathlon in May 1983, the 1983 Melbourne [Nautilus Triathlon] and the 1983 XXXX Coral Coast Triathlon in Cairns. The winning streak ended in November 1983 when Phillips competed in the Geelong Endurathon just one week after racing in Hawaii. Phillips brought an independent approach to the challenges presented by triathlon; he wore skin suits made by Hillman Cycles long before others picked up on the idea, bolted cycling shoes to his bike pedals to make transitions quicker, and kept a nutrition diary.
Not only did he witness the dramatic end of the women’s race (when second placed woman Kathleen McCarthy passed Moss as she crawled across the finish), he features prominently in the television footage which is repeatedly shown on sports programs around the world.
In 1984, as President of the Diamond Valley Triathlon Club, Phillips, together with Mark Cera and cyclist Wayne Deller, staged the Kew Boulevard Triathlon. The following year he competed in the 1985 United States Triathlon Series, claiming a number of top ten finishes and a win in the Los Angeles Triathlon, before returning to cycling in the second half of the 1980s.
Back in Australia, Rohan Phillips went on to launch an unbroken winning streak over a period of approximately twenty months. Among his Australian wins, were the 1982 Hastings triathlon and 1982
By then his renowned debut at Hawaii, his innovations and his victories over all of Australia’s best triathletes, including wins at many inaugural triathlons, made Phillips’ brief career the stuff of triathlon folklore.
VICTORIA
VICTORIAN TRIATHLON STATE SERIES A BIG WINNER IN YEAR ONE! With the first Victorian State Series complete, the results speak loudly – 3007 individual members raced across eleven events at nine different locations across Victoria for the chance to be crowned Victorian Triathlon State Series Champion. All forty-three affiliated clubs have been represented in their quest to win the Victorian Triathlon State Series Shield, but there can only be two winners (one for big clubs and one for small clubs!).
In 2014/15 alone, Jenny officiated more than 20 events as well as sanctioning 44 events. She is currently a member of the Triathlon Victoria Technical Committee and Triathlon Victoria Board. Jenny won the 2015 Triathlon Victoria Technical Official Award and was a shortlisted finalist in the Victorian Government’s Community Sport & Recreation Awards 2015 (Community Umpire or Referee/Official of the Year).
Congratulations to Geelong Performance Coaching, winner of the Small Clubs Shield and Bayside Triathlon Club who took out the Large Clubs Shield and Performance Club of the Year (points accumulated from top three place getters in each State Series event).
A nominee for the Triathlon Australia Age Group Coach of the Year, Stephane originates from Belgium and spent many of his early years racing triathlon there. A natural competitor Stephane became a student of the sport always searching for ways to give him an edge over his competition. This constant study and striving for improvement has naturally progressed into a passion for coaching triathlon. In 2014, he coached 4 Australian Age Group Champions, 2 ITU Age Group World Champions and 5 ITU medallists. Triathlon Victoria congratulates and recognises the contributions of Jenny, Rohan and Stephane.
There were some familiar names in the results with Hannah Blanchett, Carole McGregor, Liz Gosper, Paul Marchant, Clint Van Beveren, Paul Taylor, Raymond Joy and Ken Murley all racing in more than six events. However it is important to note the great support of Raymond Joy from Knox Triathlon Club (raced seven times) and Carole McGregor from Shepparton Triathlon Club who led the way with eight races! State Series awards will be presented at the Triathlon Victoria Awards Breakfast on Sunday 15th May at the Sandringham Yacht Club. In addition to this, Jonathan Cantwell from Swift Carbon, Triathlon Victoria’s official bike partner will be drawing the winners of the two Swift Carbon bikes valued at $5000 each. Every member who participated in the series is in the draw to win, with a ticket for every race start (Carole has eight tickets in the draw!). Thank you to the series supporters Swift Carbon, Sole Motive, Sports Media and Entertainment 360, Ironman, Echuca Moama triathlon club, Yarrawonga Mulwala Multisport Festival, In2Adventure and XOsize Events. A further thanks to all the members who raced and supported the State Series – a quick rest and then back to racing with the Victorian Duathlon series and the first state series points for 2016/17.
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Known for her mentorship of other technical officials (TOs) at a local level and demonstrating the values that Rob George is known for, Jenny Hosking was awarded the Rob George Award. Jenny has shown extraordinary commitment to the technical program in both metropolitan areas and regional Victoria. She has contributed to the recruitment of TOs through course and training presentation as well as mentoring course graduates.
VICTORIAN TRIATHLON STATE SERIES AGE GROUP WINNERS: Female: 12-15 years – Eleanor Karahasan 16-19 years – Sarah Dobie 20-24 years – Alice Duff 25-29 years – Hannah Blanchett 30-34 years – Catherine Allison 35-39 years – Nicole Robertson 40-44 years – Louise Shaw 45-49 years – Helen Roach 50-54 years – Celine Hepworth 55-59 years – Elizabeth Gosper 60-64 years – Maureen Grant 65-69 years – Heather Carr Male: 12-15 years – Daniel Bodilly 16-19 years – Luke Burns 20-24 years – Paul Marchant 25-29 years – Tyler Phillips 30-34 years – Stephen Hadley 35-39 years – Jason Shields 40-44 years – Clint Van Beveren 45-49 years – Raymond Joy 50-54 years – Mark Jankovskis 55-59 years – Neale Pugh 60-64 years – Philip Hanley 65-69 years – Paul Emery 70 + years – Ken Murley Photo by: Brad Collis – Lachlan Higgins crosses the line winning the Kids 12-14 junior race at the final Victorian race for the season
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forests and a three-loop run course leaves you no chance to escape the thousands of spectators.
I Raced It!
With all this to enjoy, age-group triathlete Kate Bramley from Geelong Performance Coaching squad in Melbourne decided IRONMAN New Zealand was the perfect place to do her first iron distance race. Join us as Kate re-calls her big day... My experience and preference toward sprint and Olympic distance racing makes the thought of an iron distance race completely daunting. However a number of fellow squad members were targeting this event, so I was comforted knowing that I could do my preparations with them.
IRONMAN NEW ZEALAND Words by: Kate Bramley With half the field coming from outside the country every year, IRONMAN New Zealand is truly the worldâ&#x20AC;&#x2122;s most international IRONMAN. This race has stood the test of time and will celebrate 33 incredible years in 2017. Firmly established in its hometown of Taupo since 1999, the event showcases the best New Zealand and its breathtaking scenery has to offer.
Under the guidance of Coach Stephane Vander Bruggen and with the support of the Geelong Performance Coaching squad, the group did two long rides per week, two long runs per week and two specific swim sessions. Nutrition and correct pacing were constantly practised during training, as this appears to be the major concern of every Ironman Virgin.
One of the worldâ&#x20AC;&#x2122;s biggest fresh water lakes offers arguably the best swim on the circuit. A two-loop bike course comes back through town before heading through the
I had lofty goals and aspirations for this race, but had to keep reminding myself that it was my first long distance race and that anything could happen on race day.
We arrived in Taupo three days out from race day to allow sufficient recovery from the travel. We had heard a lot about the rougher road surfaces and strong winds. I was pleasantly surprised to find them not too dissimilar to the country roads in Geelong and the Great Ocean Road. The hills and wind however had me completely freaked out, but thankfully the weather outlook was looking good for race day. The lake was amazing! Fresh water, clean enough to drink and warm enough to swim without a wetsuit. The run course would take us along the lakefront and then through the lakeside suburbs in a three-lap course with quite a few hilly sections. In the days prior to the race I was quite anxious about how the day would pan out and had some trouble sleeping at night. It helped to visualise the day as one big training session where I had the best support crew and nutrition all day. It was stressful going through all the procedures for racking your bike, preparing gear and nutrition - so many rules! The athlete briefing went through everything in detail and the volunteers were outstanding with their knowledge and support. We were welcomed on race morning with an amazing Haka and then made our way
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The first 30km of the run went smoothly. I finished my nutrition and maintained good pace and form. My confidence was high, people were cheering and calling my name telling me how strong I looked.
to swim start with a thousand or so other competitors. The aim was to start fast, get into clear water and find some feet to swim on. I did just that but had to slow down due to a niggling shoulder injury sustained a few days earlier. I exited the water in one hour, a bit behind schedule but in one piece. Out onto the ride the packs were broken up quickly with a steep 1.5km hill only 2km out of transition. About 20km into the ride
I received an unfair 5min drafting penalty and was annoyed as I watched many of my competitors race past me. I road to heart rate pace for the majority of the race before the familiar pain of sore ‘lady bits’ started to kick in. I started slowing down and the only way to survive was to down a few Snickers bars. Chocolate... isn’t that what keeps any woman happy? I headed out onto the run feeling better from it!
As I hit the last 12km mark, I started to struggle as my body tightened up and a niggling pain down my leg made it difficult to maintain an efficient running technique. I was determined not to walk, but made sure each aid station I grabbed a cup of water and a Coke to keep up my energy levels. The run down the finish chute was a huge relief. I felt I hadn’t had the best race, but for my first attempt I was proud to be on the podium in third position F25-29.
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AGE-GROUPER OF THE ISSUE: LAURA ARMSTRONG MELBOURNE TRIATHLON CLUB
YOUR CLUB/COACH ETC…
BEST RACE MEMORY?
Sean Foster/Fluid Movements. I started the beginners course and trained with the main squad Fluid Movements coach Steve Davis before moving up to train with Sean. I am a member of Melbourne Triathlon Club.
Racing in the New Zealand Standard Distance champs. Winning my age group and coming third female overall was an incredible feeling given I had been in the sport for one year. Racing against a field of people you have never raced against or know little about made me take control of my race as I never really knew where I was or how I was going until the second lap of the run when I was able to work out that there were only two females infront of me.
WHY TRIATHLON? As a kid I competed in the school triathlons, tackling the bike leg on my mountain bike! I always enjoyed them as I was one of those kids that played every sport possible. So I think it was only a matter of time before I ended up taking up the sport that involved three different sports rolled into one. After racing a couple of marathons when I relocated to Melbourne in 2009, I decided it was time to move onto the next goal on my bucket list, doing a half Ironman. After a couple of years of wanting to do this but an injury holding me back I finally bought a second hand road bike and signed up to a beginners course with Fluid Movements. Having swum up to the age group of 12 and also done a lot of running I was comfortable with these legs. Cycling on the other hand was all new to me.
ACHIEVEMENTS SO FAR? I have recently qualified to represent New Zealand at the ITU Standard Distance World Championships in Mexico in September this year. I managed this by competing in the New Zealand Age group champs were I won my age group and placed third overall in a time of 2:12, a 21 min improvement from my first race at this distance less than a year prior. At the Yarrawonga Standard Distance race in October last year I had my first age group win in my forth triathlon and second at this distance. Throughout this year’s Victorian Gatorade Tri Series I have had podium finishes in all races. Two being wins, in which I was also the fastest age grouper. 62 l MultisportMagazine
Racing in my home country also added to the experience along with having my parents there to support me, despite the fact that everytime I rode past them they had no idea it was me which made for some entertainment and looking back at the photos, only one of them on the bike was actually me. From a very young age I dreamt of pulling on the silver fern and representing my country so it was incredible to finally achieve that goal and have my parents there with me.
TOP THREE DINNER GUESTS? Roger Federer, seriously this guy gets better and better everytime I hear him speak. So humble. Richie McCaw, because I’m a Kiwi who loves her rugby and this man has lead us to two World Cup victories. The amount of pressure he would have had to deal with but always stepped up and performed - a true leader. And finally Ed Sheeran, but he would have to sing the whole time cause his voice is amazing.
WHO INSPIRES YOU? Different people for different reasons. One that is still strong in my mine is Craig Percival, watching him through social media complete 8 ironman’s in 8 days in 8 different states highlights for me that you can achieve anything you set your mind too. And that sometimes it’s not always sunshine and lollipop’s, you have to work hard as you get out what you put in. Also I am inspired everyday by the amazing people that make
up the Fluid Movements coaching team and those I train with. You know you have an incredible training environment when you turn up on a cold wet miserable morning to find fellow team mates there alongside you regardless of whether they are beginners or world champions.
HOW DO YOU BALANCE KIDS/LIFE/TRAINING? I’m still young and kid free so that is not a part of my juggling act yet. My partner is also a triathlete so being able to train and spend time with him doing something we are both passionate about is great. By early morning, evening and weekends I’m a triathlete, and by day a Program Manager at Sport and Recreation Victoria. Having always been a lover of sport I find it rewarding working in this sector where I deal with sporting clubs on a daily basis.
M.A.M.I.L TALK
CHOPPY, BEAR AND TRAVO DISCUSS LIFE AS A M.A.M.I.L (MIDDLE-AGED MAN IN LYCRA) - THE DAILY GRIND, THE HIGHS, THE LOWS, THE WINS AND THE LOSSES! Reader question: How do I get the cost of a new bike approved by the better half... T: I’m in the market for a new bike. I’m thinking of going with the “I am the Man of the house, and this is what I want” approach, what do you think my chances are boys? I’m thankful that my work hours can be somewhat flexible and my team are very understanding of my drive and commitment to the sport.
ANY RACE DAY SUPERSTITIONS? Not really, thankfully! A huge part of racing is mental strength and being able to be present in the moment. So generally on race mornings once I have spent a good 20 minutes checking my bike into transition and ensure I know where I’m entering and leaving transition so I don’t end up being one of those people who can’t find their bike, I like to focus on the race and be off on my own doing my own thing.
GOALS FOR THE FUTURE? Following this weekend’s final Victorian Gatorade race I will be taking an easy two weeks before I start my build to the ITU World Age Group championships where I will be aiming for a podium finish. Having only been in the sport just over a year, I still have some improvements to make and a solid winter of training under the watchful eye of my Coach Sean to fully prepare me for this race. I have no doubt that I wiIl be pushed to my limits to further develop meself into a stronger athlete. After that I plan to race more 70.3/long course events before I take it to the next level and race an ironman (or ironwoman as I like to refer to it!) in a couple of years. MM: Thanks for your time and good luck with your goals for the future Laura!
B: No Trav, we all know it’s like Chinese water torture, unless you deal in the cash market and have a secret stash the missus doesn’t know about. It’s very much like training - you need to put in the hard yards. Set a good base with inflated cost comparisons with full-price top of the line bikes. Don’t even mention wheels (wheels can cost as much if not more than the bike, just throw them on later, they won’t notice), then do some tempo stuff where you up the banter, buy a few magazines with bike comparisons, go to a few bikes shops. Then it’s sprint time where you look down in the dumps because all your mates have got one and you seem distant and withdrawn. You then need to introduce the runout sale intervals and then you are starting to look good. C: I tried the affordable approach first off, “Wow darling, with the rise of the Aussie $, you can get a great new bike for less than $4 grand”. Her response was “$4 grand for a bike?” Followed by a full afternoon of silence. I even tried to buy the Wife a bike of her own, I thought this would heighten her senses to the beauty that is a high spec bike, but alas it sat in the garage for months, never used. T: You’re right Choppy, the dollar angle has some merit. I have improved my odds of purchasing a new TT bike by cleaning out the garage and selling a heap of stuff on eBay. Every dollar helps, so far I’ve sold 27 items and made $125. That should be enough for one race tyre – $9,500 to go!
pocket money, cease all donations and take a look at downgrading your car. Come on, just think how happy you will be once you get the new beast? C: The pain will all be worth it on your first Long Ride. You will feel a warm inner glow when you park it ever so carefully on the end of the bike rack in full view of your mates next Saturday morning. T: Thanks for the advice boys but you’re missing a major part of the acquisition process... the hunt! It’s not much different to planning a holiday, often the anticipation of going is sometimes better than the holiday itself. You could even compare the process to that of seducing a woman. You have to romance your way on to a new bike. Take your time, sweet talk her, get to know her - after all half the fun is in the chase. So do your research, check out the local bike shops, compare prices online, casually drop into the dinner table conversation “Did you know that Zipp race wheels are 35 seconds quicker over 40km in a cross wind than standard wheels?” All this research and hint dropping has to be done within ear shot of the ‘Owner Trainer’ so she gets to know how important this new bike really is. B: Travo, if memory serves me well, you’ve already sold the house. Should be game on. T: Wish me luck boys... I’m going in!
B: If you don’t succeed with the Chinese water torture, my tip would be to go on strike in the boudoir, sell the house, stop the kids MultisportMagazine l 63
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