Queensland Police Games Book 2019 by QLD Police Games Book

CONTENTS Queensland Police Sporting Association Inc Message froom the President .............................. 3 Kids Triathlon ....................................................... 4 Boxing Exhibition ................................................. 7 Crossfit ................................................................ 9 Cross Country ..................................................... 11 Equestrian ........................................................... 13 Futsal ................................................................... 15 Golf ..................................................................... 17 Hockey ................................................................ 19 Indoor Rowing ...................................................... 21 Lawn Bowls ........................................................... 23 Mountain Biking ................................................... 25 Netball ................................................................. 27 Oztag ................................................................... 29 Shooting (Full Bore) ............................................. 31 Shooting (Pistol) ................................................... 33

Squash ......................................................... Surfing ......................................................... Stand Up Paddleboard ................................ Swimming .................................................... Tennis ........................................................... Ten Pin Bowling ............................................ Twilight Road Race ....................................... Touch Football ............................................. Ultimate Disc ................................................ Cricket Report .............................................. Basketball Report ......................................... Touch Football Wrap .................................... TAG .............................................................. Talking Swimming ........................................ Talking Supps - Magnesium ......................... Talking Supps - Endurance ..........................

35 37 39 41 45 47 49 51 53 55 67 69 71 73 77 81

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PRESIDENT REPORT A Message from the President

elcome to the Queensland Police and Emergency Services Games 2019 edition of the QPSA magazine. The Games are to be held from 8th - 13th October and I encourage all of our members to participate in the games and also for you to invite your fellow co-workers and friends who may work within the eligible agencies. The more participants that register the better the overall competition will be. The next AP&ES Games is to be held from 17th – 24th October 2020 in Wollongong, NSW so start organising your fellow team mates and get your teams ready as it will be here before you know it and NSW are sure to put on a great games. In closing I would like to thank S/Sgt Jo Stone for her dedication and commitment to the QPSA Committee over the past 20+ years as she has decided to step down as Secretary and on behalf of the committee we wish her well but I’m sure she will still be providing invaluable advice over the coming years. I would also like to introduce the QPSA Committee for 2019 - 2020 – Vice President, Sgt Rebecca Geldart, Secretary, S/Con Susan Alderdice, Treasurer, Sgt Trevor Wendt and Committee members, S/Sgt Gary Tobin and Sgt Belinda Patrick and we look forward to making 2020 even bigger and better for the QPSA and its members. It would also be great for the QPSA committee going forward if some of our other QPSA members would like to join the committee and no experience is necessary and all persons are welcome! In Sporting Friendship Scott Adams President, QPSA inc. The Queensland Police Sporting Association would like to thank our sponsors QSuper (Gold), QBANK (Silver) and the Queensland Police Union of Employees (Bronze); our supporter Logan City Council; and our official supplier Struddys. Further details and description on our website. www.qldpolicegames.com.au

From Scott Adams

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KIDS TRIATHLON Overview The Kids Triathlon will be staged on the grounds and within the boundaries of the Queensland Police Service Academy. There will be two age categories competing as outlined in the description. The event will be supervised by Queensland Police Service staff.

After placing on your helmet and shoes proceed to the bitumen area where you can mount your bike and complete a 800 m course back to the transition area. After placing your bicycle on the ground you can then commence the run leg of the course which will be marked with cones. The run leg will be approximately 500 metres and will be on grass.

There are no times kept or places recorded for the event and upon completion the children will receive a medal (any colour).

Second Wave: Primary school – Grades 4, 5, and 6 (Category) Distance: 100 m swim – 2.4 km bike – 1.0 km run/walk

Description

Entrants will complete 4 laps (100 m) of the academy swimming pool, then commence a walk/run through a designated marked area to a transition area on the basketball courts where your bike will be. After placing on your helmet and shoes proceed to the bitumen area where you can mount your bike and complete 3 circuits of 800 m (2.4 km total) back to the transition area. After placing your bicycle on the ground you can then commence the run leg of the course which will be marked with cones. The run leg will be 2 laps of 500 m (1 km total).

First Wave: Primary school – Prep, Grades 1,2, and 3 (Category) Distance: 50 m swim – 800 m bike – 500 m run/walk Entrants will complete 2 laps (50 m) of the academy swimming pool, then commence a walk/run through a designated marked area to a transition area on the basketball courts where your bike will be.

DATES Saturday, 12 October 2019. TIME 7.30 All Participants Check In / Safety Briefing – Assemble at the Academy Pool FEES Free (Plus $35 Games Registration) LOCATION Queensland Police Service Academy, 72 Rudd Street, Oxley. CONTACT Trevor Wendt, Policing Skills, QPSA Wendt.TrevorW@police.qld.gov.au

The run leg will be on the grassed area above the basketball courts. The Course Map will be uploaded on the website soon.

f you or members of your family were to face serious or life-threatening illness or injury and needed help, where would you turn?

The Community Supporting Police Inc. (CSP) Helping Hand fund is a Tax Deductible Gift Recipient Fund held under the Community Supporting Police Incorporated Association. Helping Hand aims to render aid and assistance to members of the Queensland Police Service (QPS) and their immediate families who are faced with serious, terminal, life threatening injuries or significant personal trauma. In order to provide this important support, Helping Hand raises funds through donations, sponsorship’s, payroll deductions and fundraising events. Donations to the Helping Hand are tax deductible. You can make a difference for as little as $1 per pay. For members of the Queensland Police Service, deduction forms are available on the Bulletin Board or Contact Detective Senior Sgt Mick Ackery and he will arrange a form to be sent directly to you. For members of the community who would like to support Helping Hand, you are invited to click on the Helping Hand logo above to learn more about what we do and the process to provide financial support to police officers and their family in times of need.

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BOXING - EXHIBITION Overview The Boxing Exhibition will be staged at the Queensland Police Service Academy and operate in accordance with Australian Amateur Boxing Rules, Sports Medicine Australia – Concussion in Sport Policy, SPORT CONCUSSION ASSESSMENT TOOL and Sports Medicine Australia Policy – Infectious Disease. There are two age categories in this exhibition event – Under 40 and Over 40 Masters. Weigh in will be held from 3.30 pm prior to the event. The pairing of bouts will be by ‘catchwieght’ and boxers are to ensure they are within the weight category. Description ■The competition will be run in weight divisions only. ■Men’s bouts will consist of 3 x 2 min rounds. ■Women’s bouts will consist of 3 x 2 min rounds.

This is an exhibition event and will operate in accordance with Australian Amateur Boxing Rules, Australian Sports Medicine’s concussion policy and blood and infectious diseases policy. ■ The event will be refereed by dedicated boxing officials. ■The Coordinators will ensure there is no disparity in matching boxers in terms of weight and/or ability. Special Instructions ■ Boxers must wear approved head wear, mouthguard and groin protection. ■ Boxers will wear their own running shoes, boxing or wrestling boots. ■ All boxers will provide their own wraps (No taping of hands will be permitted). ■ Groin guards are compulsory and will not be provided. ■ All competitors must provide their own red or blue singlet and suitable sports shorts.

Categories

• Open Men’s Singles • Open Women’s Singles • Open Mixed Doubles • Open Men’s Doubles • Open Women’s Doubles • All In Male and Female Singles Event

DATES Day 1 – Thursday, 10 October Day 2 – Friday 11 October 2019 TIME 8.00 am Each Day – Check in and Briefing FEES $25 (Plus $35 Games Registration Fee) LOCATION The Coops Tennis Centre, 751 Beams Rd, Carseldine CONTACT S/C Cameron Kay, Boondall RPU Kay.CameronC@police.qld.gov.au

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TEN PIN BOWLING Overview

DATES Thursday, 10 October 2019

Every game of Singles, Double and Teams will have total pinfall count towards their All Event Pinfall score. The person with the highest pinfall will win The Gary Arnfield Perpetual Shield (Top Score). Medals will be awarded for first, second and third for each event in each category.

TIME 9.30 am Check In

his tenpin bowling event will be a fun day out for everyone (regardless of skill) and an opportunity to meet new people.

Rules Tenpin Bowling Australia League, Tournament & General Playing Rules apply.

Description

Singles, Doubles and Teams Competition.

Schedule

Lunch

9.30 am Check In

1.30 pm Teams

10.00 am Singles

3.30 pm Presentations

FEES $55 per player (Plus $35 Games Registration Fee) LOCATION Zone Bowling, 407 Archerfield Road, Richlands CONTACT Senior Protective Officer Robert Poulain Poulain.Robert@police.qld.gov.au

11.30 am Doubles

Division

Age

Male

Open

Female

Open

Mixed D or T

Open

All Events

Open

Details Single, Double & Teams

Fee

Other Info

TBC

1st,, 2nd, and third

TBC

1st,, 2nd, and third

TBC Single, Double & Teams Total Pinfall TBC

1st,, 2nd, and third placements The Gary Arnfield Perpetual Shield (Top Score) 1st,, 2nd, and third placements M/F

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Overview

he Twilight Road Race will be staged under the sub-tropical evening sky on 10 October 10th at Wacol. Competitors will run on traffic free roads, past the historic and heritage listed buildings, through the bush beside the Brisbane River to the Driver Training Track only to turn around and do it all again. Finish to the support of friends, family and spectators as you run back to the Driver Training Centre for a truly unique experience. You can view the course on our website.

DATES Thursday, 10 October 2019.

Rules Australian Standards.

FEES $15 (Plus $35 Games Registration Fee)

Description Adult Course (Individual / Teams): 5 km. In the Teams Category, a minimum of 3 runners are required. The winner will be the team with the lowest average time.

TIME 4.30 pm – Check in and Safety Briefing

LOCATION Start: Lilly Pilly House, Repatriation Drive, Wacol CONTACTS Insp Jim Owen, Training Strategy Owen.JamesL@police.qld.gov.au

Children’s Course: 1 km

Division

Age/ Category

Male and Female

Open

Male and Female

25 – 29 years

Male and Female

30 – 34 years

Male and Female

35 – 39 years

Male and Female

40 – 44 years

Male and Female

45 – 49 years

Male and Female

50 – 54 years

Male and Female

55 – 59 years

Male and Female

60 – 64 years

Male and Female

65 – 69 years

Male and Female

70 +

Children

Under 18

Schedule 4.30 pm – Check In and Safety Brief 5.00 pm Racing Commences 6.00 pm Medal Presentations and BBQ

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TOUCH FOOTBALL Overview The touch competition will be open to men’s and mixed teams (depending on registrations) in a round robin format followed by finals.

DATES Saturday, 12 October 2019.

Rules Current Australian Touch Association rules will apply.

TIME 8.00 am Check In and Briefing

All players will be required to wear a jersey displaying a visible number on the back.

FEES AND TEAM REGISTRATION

Players are NOT to wear footwear with metal studs – Only plastic cleats will be allowed.

$20 per player (Plus $35 Games Registration Fee)

There will be a maximum of 12 players registered per team. Mixed teams must have a maximum of 3 male players on the field at any given time.

Description The games will consist of two 12 minute halves with a one minute half-time break (dependant on team numbers).

Please Note: For team registration purposes, organise your team and nominate a Team Captain. When registrations open, you will register as an individual and be prompted to insert your Team Captain’s name.

Schedule

LOCATION The Oval, Queensland Police Service Academy, 72 Rudd Street, Oxley

8.00 am Check In and Briefing

CONTACTS

9.00 am Games Commence

S/Sgt Mark Ruggeri, QPS Ruggeri. MarkA@police.qld.gov.au

The event will conclude with medal presentations and a Player of the Carnival for each division

Division Mens Mens Mixed Children

Age/Category

A/S/Sgt Rebecca Dale, Training Strategy Dale.RebeccaE@police.qld. gov.au

Details

Open Over 35 Open 12- 16 years

Players competing in the Men’s Open are not permitted to play in this category. Depending on numbers Depending on numbers – an exhibition match for children of eligible participants will be played between 2 teams of 12 players during the lunch break. Registrations will be capped at 24 children and is free for children.

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ULTIMATE DISC Overview Ultimate Disc (Frisbee) is a mixed gender non-contact team and will be played on a grass field 50m long by 20 wide. Players pass the disc up the field from player to player with the aim of catching the disc inside the endzone to score a point. Players are unable to run once they’ve caught the disc and have 10 seconds to throw the disc once a defender has started counting. Games are played to a point or a time cap depending on the format of the competition. The aim of the game is to score by getting through the opponent team’s part of the field and catching the disc in the endzone. Rules Normal World Flying Disc Federation rules apply (Rules of Ultimate) with the Mini version rules below applying to this tournament. The team leaders decide with a disc flip (hills/valleys) as to who hucs and who recieves, winner of the flip decides offence or defence and the other captain chooses which end to start on. The games will be played to a 60-minute time cap or 13 points, which ever comes first. There will only be 20 minutes between games. The teams will compete in a round robin format with play offs for gold, silver and bronze. Players must wear number shirts* and suitable grass playing foot wear. Soccer boots are recommended. Half time is when a team reaches 7 points, I minute is allowed at the break. Each team is allowed 1 time out to max of 2 minutes. Time out cannot be called in a universe point situation. (see scoring). Scoring – point for each successful catch in the opponents’ goal line. If time cap is reached the plus one rule will apply, game will be played to the next point based on the score at the time, i.e. 7-5 at time cap, plus one means the game will be played until a team reaches 8 points with no time outs.

Description This will be the first time Ultimate Disc will be played in any Police and Emergency Services Games. The version being played will be Mini, using a smaller field with a mixed gendered team of 4 on 4 with 4 subs. There must be 8 players registered for each team, 4 men and 4 women.

DATES Sunday, 13 October 2019. TIME 11.30 am Check In / Briefing FEES $15 (Plus $35 Games Registration Fee) LOCATION The Oval, Queensland Police Service Academy, 72 Rudd Street, Oxley CONTACTS Sergeant Mark Donnelly Donnelly.MarkM@police.qld.gov.au Corey Wakefield Corey.Wakefield@ambulance.qld. gov.au

Schedule 11.30 am Check In / Briefing 12.00 pm Play Commences

The Coordinators will allocate entrants into teams in the lead up to the event.

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CRICKET REPORT 2018 Australia and New Zealand Police Cricket Championships

he historic Sydney University was the host club as the New South Wales Police Force hosted the 2018 Australia and New Zealand Police Cricket Championships ANZPCC in December 2018. With teams from Queensland, New South Wales, Victoria, South Australia, Western Australia, Australian Federal Police and New Zealand competing, the carnival promised to be a tightly contested competition with an extremely high level of cricket to be played. With the assistance of some generous sponsors and the Queensland Police Sporting Association, the Queensland team sent a squad of 18, including three debutants to the carnival. This unearthed some fresh new talent for Queensland that will hopefully remain in the side for many years to come. Queensland had modest expectations for the carnival but knew that if they performed to their potential they would be very competitive. With seven teams again contesting the carnival and all needing to have at least one rest day, the carnival commenced with teams playing two 20/20 matches on Sunday 2 December and then four 45 over matches throughout the rest of the week.

QLD vs WESTERN AUSTRALIA 02/12/2018

S Shane Connors v WA Sydney Uni number 2 oval

Peter Reimers batting v WA Sydney Uni number 2 oval

Dion Bryant batting v WA Sydney Uni number 2 oval

unday 2 December saw Queensland take on Western Australia (WA) in the opening 20/20 match of the carnival. Played on Sydney University’s number two oval, Queensland had the perfect start to the day with Captain Peter “Slick” Reimers winning the toss and electing to bat. Queensland opened their batting with tour veterans Paul Bonney and Shane Connors. Bonney was keen to get things started and belted the first ball of the match to the boundary. This set the tone of the innings and Connors followed suit sending the second ball that he faced to the boundary as well. Queensland took 11 runs off the first over and things were looking good. Bonney found the boundary again and a couple of quick singles but was then bowled trying to heave another ball over the infield. An opening partnership of 23 off only 3 overs wasn’t a bad start for the boys though. With the dismissal of Bonney, Captain Reimers came to the crease and with Connors, set about building on the score. The pair looked very comfortable in the middle, rotating the strike and finding the boundary with regularity. The scoreboard was increasing rapidly when Reimers was caught on the boundary for 28 off 25 balls. Connors was joined by tour debutant and new wicket keeper Tom Sky, but WA had been given a sniff with the wicket and picked up their intensity. They managed to snare the wicket of Sky two overs later as he was stumped after advancing down the pitch. Ray “Razor” Atkinson then made his way to the middle; however, WA could smell blood in the water and when they snared the wicket of Connors caught for 38, the

scoring had slowed and there were now two fresh batsmen at the crease. The second of the tour rookies Ryan “Swampy” Lange (if you get a chance, ask him how he earned his nickname ) came out to bat with Razor to try and add some runs and give Queensland a decent total to defend. However, Swampy only lasted 6 balls before being bowled for one. Tour veteran Dion Bryant then came out to bat and with Razor the pair stopped the wickets falling and started adding to the score. They pushed the ball around and started to find the boundary again. Dion was dismissed on the second last ball of the innings which left Razor to face the final ball, which he duly dispatched over the boundary into the neighbouring facility to finish the innings with a 6. At the end of their 20 overs, Queensland had amassed a competitive total of 6/140. Most impressive was that each batsman at least managed to put some runs on the board with no ducks being recorded in the score book – the first for a long time for Queensland. revious matches with WA had always been competitive and although they had posted a score, the boys were aware they’d have to bowl well if they were going to claim victory. WA managed to get away to the perfect start taking 35 runs off the first 3 overs. Their batting seemed effortless and Queensland were a bit stunned. Queensland persevered with, Shane “Chesty” Turner bowling into what was a blustery breeze. Chesty who was extracting some great some turn and bounce from the wicket was bowling without luck and the WA batsmen were up to the task. It was going to take something special to take a wicket and that’s just what Chesty delivered on the fourth delivery of his second over.

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CRICKET REPORT 2018 Australia and New Zealand Police Cricket Championships cont..

ith the big hitting WA opener in full flight, dancing down the pitch, he drove the ball straight back at the bowler. Chesty stuck out his left arm in desperation more than anything, but the ball crashed into his bicep, popped up in the air and he took the catch. Chesty got himself his first scalp of the carnival and a sensational multi-coloured bruise to remember the day. Chesty then grabbed another wicket in his next over. WA weren’t slowing up though and although the wickets were falling, they were on top of the scoreboard and the run rate had them steaming toward victory. After 14 overs they were on 97 and only needed 44 from the remaining six overs to secure the win. Being 6 down, the scoring slowed a little over the next couple of overs and when the seventh wicket fell WA still needed 32 for victory and were running out of overs. In a move that shocked some team members but no one more than himself, Jason “Jazzy” Allard was given the ball in the 18th over to see what he could do. Jazzy took a wicket with his first delivery and then followed it up with another wicket from the third ball of the over. WA were now 9 down. Jazzy finished with the impressive figures of 2 for 4. The first ball of the 19th over saw the WA batsman going for a quick single and resulting in their number ten being run out. WA all out for 113 in the 19th over. Queensland with a great first up victory that buoyed the spirits and had them pumped for their next challenge the Kiwi’s in the afternoon match.

QLD vs NEW ZEALAND 02/12/2018

The afternoon saw Queensland taking on New Zealand on the University’s number one oval, in the second 20/20 match of the carnival. Both teams look forward to this game and it’s always played in good spirits

Tom Sky wicket keeping v WA Sydney Uni number 2 oval

as the player’s battle for a Cross Tasman trophy established to commemorate the 2011 Christchurch earthquake and the Brisbane floods. Unfortunately, since the trophy’s inception Queensland have yet to claim it, but they were keen for things to change during this match. Queensland lost the toss and the Kiwi’s elected to bat. Queensland were up for the challenge though again opening the bowling with Shane Connors and Chesty, the team got off to the perfect start with both bowlers claiming a wicket in their first over. It wasn’t exactly pretty though with Connors sending his first ball wide down the leg side. The batsman tried to flick it off his pads but missed and the keeper Sky had the bails off in a flash. Whilst the batsman was looking for a wide call from the umpire, he was found short of his ground and given out stumped. The bowlers were doing their job and at the end of the 14th over the Kiwis were 5 for 88. If Queensland could keep taking wickets or restrict the Kiwis scoring opportunities, they would be well positioned to attain a victory. Bring on Dion Bryant to bowl. Dion went for five runs off his first over then claimed a wicket with the first ball of his second over. He only lasted four more deliveries though, before breaking down with a hamstring strain. (Nice 5 ball over Dion). However, Dion’s five ball over was bettered by Kieron “Barto” Barton who came on to replace him. Barto took a wicket with his second delivery but then broke down after his fourth delivery (hurt his shoulder appealing) and failed to complete the over. Gents, a reminder. Each over is supposed to last six deliveries. The average age of 40.5 years for the Queensland team was starting to show through and take its toll already. The Kiwis however were in no mood to let the match slip that easy. With their number four batsman deciding that he might as well go down swinging, so this is what he did. With his brother at the other end, the pair put on 45 runs in the next four overs before Queensland claimed another wicket. The next Kiwi batsman followed the same trend so by the end of their 20 overs, the Kiwi’s had amassed 143. A great total considering where they were after 14 overs. Queensland with two wounded players, but fresh from their victory over WA were

confident they could win so when Connors and Bonney strode out to open the batting there was a bit of a buzz going around the dressing room. Connors off the mark immediately with a single brought Bonney on strike. He scored 2 from the first ball he faced but was then trapped in front LBW the next delivery. Not the start the team was looking for but was it a sign of things to come? Captain Reimers came and went without troubling the scorer, also trapped in front LBW and when Tom Sky also departed for a duck, two overs later given out LBW, Queensland were floundering and the Kiwis opening bowler had 3 for 18 from 3 overs, all of them LBW and no third umpire review system in place. Connors was the anchor at the other end, continuing to score runs and finding the boundary whenever he could as the wickets fell around him. This was followed quickly by Wayne “Clayto” Clayton who came and went bowled for the third duck of the innings. When Dan Field was given out shortly after, he became the fourth LBW dismissal for the innings and the fourth duck. Any chance of victory now rested with Connors and Chesty. The two set about stopping the rot. When Connors got to his 50 in the 15th over the score was on 90. The boys needed 54 runs from the final five overs to claim victory. There was still a chance but only slim. That chance was all but extinguished when Connors was bowled two balls after scoring his 50. Chesty then went in the next over adjudged LBW which brought the total to five LBW dismissals for the innings. That’s right five. The match fizzled out with Queensland being bowled out for 108 in the 18th over.

QLD vs NEW SOUTH WALES 03/12/2018

Monday saw Queensland take on carnival hosts New South Wales (NSW) at Mona Park in the first full 45 over match of the carnival. Queensland won the toss and chose to bat on what looked like a pretty flat deck. A change was made to the batting line up with Bonney and Sky opening this time. Bonney had been striking the ball well in the previous two matches but was having no luck and everyone hoped things would turn around here.

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CRICKET REPORT 2018 Australia and New Zealand Police Cricket Championships cont..

onney again got off to a great start making solid connection with the ball, but seemingly always finding the fieldsman. In an effort to avoid the fielders he chose to go over the top with a huge 6. However, he was brought undone going for a similar shot, bowled for 10 from 10 deliveries. Captain Reimers joined Sky in the middle and the pair set about building a score taking their time and scoring off only the loose deliveries. Sky was methodical and was content to bat for time. Reimers at the other end was settled in and then started to find the boundary. He was looking solid and had raced to 23 when he skied one off a top edge. The fieldsman planted his feet firmly under the ball but dropped his lollies and Slick survived. Was that going to prove costly to NSW? Slick decided to take advantage of the life he had been given and started to knock the ball around a bit. This also had the desired effect of helping Sky relax at the other end and he too started to loosen the shackles. Sky managed to get to 43 before he was dismissed after providing a difficult caught and bowled opportunity for the bowler which he was good enough to grab. In the re-shuffled order Connors now came to the crease and with some freedom began to play his shots. Between the pair of them the sight of the ball travelling to and over the boundary became quite monotonous for the NSW fielders. Connors however was caught on the boundary for 23 off only 16 balls. This brought Razor to the wicket. It was then as the bowler prepared for his fifth delivery that things changed. After taking guard, to say that Razor showed interesting judgement would imply that he actually used some judgement at all. In fact, all he did was watch the ball pitch on middle stump, leave that ball that pitched on middle stump and then watch that ball crash into his middle stump. This brought about his first ever QPCA duck in over 14 years competing at these carnivals. Swampy replaced Razor and came and left before the scorer could even pencil his name in, registering his second duck in as many innings. When Matt “Gilly” Gill came and went only adding 2 to the total, Queensland were still looking okay at 6 for 185 from 34 overs. Enter the tours’ third debutant Justin Kersey. Kersey with his first opportunity to bat, had a chance to show his wares but his main priority at this stage was to feed the strike to Slick who was red hot. The pair set about amassing a huge total and Slick didn’t hold back. He plundered the attack over the

next eight overs bringing up his century with a boundary. He wasn’t done there though and kept on belting around the attack. He was finally caught in the deep after reaching 136 from only 111 deliveries. An innings that included twelve 4’s and six 6’s. I guess that dropped catch when he was on 23 didn’t prove that expensive! Kersey put on 21 for his opening knock, then Chesty and “Clayto” saw out the overs, helping the Queensland team reach an extremely competitive total of 266. It was now NSW turn to bat and they got off to a solid start, scoring at 6 an over for the first 5 overs. Queensland opened the bowling with Clayto and Slick, Clayto claiming the first scalp bowling the NSW opener. Whilst it was good to have a wicket, it should have come much sooner and would have if Gilly hadn’t managed to drop two absolute sitters in successive overs from Clayto. No wonder Clayto took it upon himself to knock over the stumps and not rely on the fielders at all to help him out. The second wicket came in the 11th over when Connors replacing Clayto in the attack again took a wicket in his opening over. After 11 overs NSW were 2 for 51 and tracking nicely. They put on 28 runs for the next partnership before the third wicket fell to Jason Allard who after his single over dominance against WA was given the opportunity to bowl again and claimed 1 for 18 in his spell of 5 overs. NSW whilst scoring steadily, needed to up the tempo a bit. However, this brought about some dramas for them. The number five batsman was run out and the remaining opening bat was then bowled by Slick in the same over. The wheels had now fallen off for NSW and they continued to lose wickets in quick succession. At the end of the 33rd over they were 9 down for 148 and it seemed a formality that the innings would be over shortly. Dominating the match completely, debutant wicket keeper decided that this would be an appropriate time to advise the Captain that he could also bowl a bit and wouldn’t mind sending a few down to show what he could do. Swampy, not one to miss an opportunity then chirped up telling all who would listen that he was pretty handy with the gloves and would take over the keeping duties. So, Sky was given the opportunity to bowl an over and Swampy donned the gloves. Sky came in to bowl his gentle door knobs with the wind at his back. The first delivery went sailing toward cow-corner, over the boundary, over the gum trees and over the

creek. Six runs and lost ball. It’s okay, Tom, the first delivery is always a loosener. His second delivery went straight back over his head and fortunately it struck a gum tree about 15 metres up, as this was the only thing stopping it hitting the houses on the other side of the road. His third delivery was a carbon copy of the second and 18 runs had come off the first three deliveries of the over. NSW players were now starting to think they were a chance. Queensland on the other hand were thinking…. well we can’t print what they were thinking. Sky’s next delivery only went for 2 and the whole team sighed with relief. The fifth delivery had the batsman charging him, but he missed the ball. Unfortunately, Swampy couldn’t glove the ball either and he missed the stumping with the batsman sneaking a single. The final delivery of the over was a small miracle. It was a dot ball. Not the best of experiments boys - 21 runs from the over and a missed stumping. In future lads, I think perhaps you should stick to your roles. NSW managed to hold out for another three overs before Barnes in his only bowling stint of the tour took the final wicket with the first delivery of his third over. NSW all out for 186. Queensland with a big victory. Highlights from this match included Slick’s 136, Razor taking a specky of a diving catch at deep mid-on and Connors who took the last catch of the match. As Barnes ran in, Connors moving sideways into position at deep mid-wicket tripped on the sprinkler head and fell A over T. The batsman swung hard, connected and sent the ball toward the boundary at deep midwicket. Connors sprung back to his feet and casual as you like took the catch no one even knowing that as the ball was delivered he was lying flat on his back on the boundary.

Wayne Clayton bowling v New Zealand Sydney Uni number 1 oval

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CRICKET REPORT 2018 Australia and New Zealand Police Cricket Championships cont.. RAZOR CUP

The end of the days play saw the contesting of the Razor Cup, hosted by our own Matt Gill to invigorate the camaraderie between all competing teams. After relinquishing the title to New Zealand in the last carnival in Adelaide, the Queensland boys were keen to redeem themselves and be the first team to win a three peat. After some good, bad and ugly performances, Queensland took out the event. A proud moment for the whole team.

REST DAY

Tuesday saw the team enjoy a badly needed rest day. With some players attending physio and sports massage appointments, others caught up on sleep whilst some took in the sights of Coogee Beach which they seemed to enjoy. The beach goers at Coogee might not have enjoyed the sights of the Queensland boys as much however with Colin Frederick Harvey taking to the water in what he described as his fashion label of Dalby Bonds swimwear. I’m also informed that the water was a bit chilly…. allegedly.

QLD vs SOUTH AUSTRALIA 05/12/2018

Day four of the carnival saw Queensland take on South Australia (SA). The Queenslanders were keen on revenge against the SACAS after the debacle of the corresponding match in the 2016 carnival which saw Queensland lose 6 wickets for 4 runs and seven batsman scoring ducks. The scars for some of the boys were still raw. The match took on even more significance as SA were the only undefeated side in the carnival. A victory for Queensland could put them in a great position to take out the title. But it wasn’t going to be easy with

Tom Sky v NSW Mona Park

SA’s opening batsman and destroyer from the last carnival once again dominating in this one. When both teams arrived at the first grade home ground of former player Don Bradman and current opening bowler Josh Hazelwood, it was obvious that the pitch had not been covered overnight and with the rain falling, a damp wicket was what the players encountered with no chance of starting play on time. The match was delayed whilst the ground staff did their best to get things dried and the match underway. The match was reduced to 35 overs per side and play eventually got underway two and a half hours late. Queensland won the toss and elected to bowl first on the spongy deck hoping it would dry out a bit and bat better in the afternoon. If Queensland were to achieve a victory it was crucial to get the SA openers early. Opening the bowling with Clayto and Slick things started well. The scoring was slow and in Clayto’s second over he drew the devastating SA opener Weaver into a false s r a now unlikely victory, when Clayto came out to join Dion. It was now or never. Dion with a chance to be the hero could hit out and chase the winning runs, or he could get out and just be another statistic. Dion scored a leg bye off the second ball of the over. Clayto then got off the mark with a single. Dion then lined up the third delivery which was a no ball full toss that Dion smashed over the mid-wicket boundary for six. The bowler then charged in for the free hit and Dion repeated the dose. The final delivery of the over Dion again pulled toward the mid-wicket boundary. It was skied, and the fieldsman made his way under it. The ball had enough on it to get over the rope. Dion hitting three sixes from the over and the pair taking 21 runs from it leaving only 2 runs required for victory. With the game in the balance, the SA captain shouldered the responsibility and took the ball for the next over. The equation was simple. Queensland needed two runs for victory and SA bowling to the number 11 batsman needed one wicket. If Clayto was nervous he didn’t show it. As the bowler charged in, Clayto decided to

charge him - dancing down the pitch in aggressive fashion it was either a very brave or incredibly stupid tactic by Clayto, but it had the desired effect, spooking the bowler causing him to send the ball wide down the leg side. The umpire signalled wide and the Queenslanders cheered. A tie was assured but one more run meant victory. SA still needed the one wicket. As the bowler steamed in Clayto full of bravado employed the same tactic, once again charging down the pitch. The Queenslanders held their breath. Well some of them did, the others passed various comments on Clayto’s stupidity. Have no fear boys, as this time Clayto managed to get some bat on it, pushing the ball to mid-off. Dion scampered through for a quick single, dodgy hamstring and all. Both batsman made their ground and Queensland had claimed an epic victory. Dion finishing unbeaten on 55 and attaining hero status, for that day at least and Queensland’s hopes of winning the carnival still very much alive.

QLD vs VICTORIA 06/12/2018

Thursday saw Queensland take on Victoria, or as they’re affectionately known by all at the carnival, ‘The Dirty Vic’s’ at the picturesque Rushcutters Bay. With all teams in the carnival suffering at least one defeat, the title was up for grabs. A victory to Queensland would have them well placed for the carnival, but a loss would mean they’d have to beat the AFP in the final match and rely on other results going their way. So, it was simple. Just beat the Vic’s and everything is good. After enduring the Sydney CBD traffic both teams arrived at the ground and could not wait to get out and play on the exquisitely manicured field and picture-perfect pitch. Unfortunately, though, the Sydney weather would once again have a say as overnight rain saw the uncovered pitch and square looking more like a sponge and too damp for play to start on time. The umpires decided immediately that play would not get underway before 2pm and that the match would now become a 20/20. This didn’t really suit Queensland and played to the Vic’s strength, but the boys were still confident.

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CRICKET REPORT 2018 Australia and New Zealand Police Cricket Championships cont..

ith nothing to do for the next four hours most of the boys adjourned to the closest licenced establishment for some refreshments (non-alcoholic of course) to settle in and watch the start of the first test match between Australia and India. When it was time for play to finally get underway, Queensland won the toss and decided to bowl. This was a tactic that had worked well and again on a spongy wicket the more time it had to dry out, the better it would be for our batsman. Opening the bowling Clayto, was a bit wayward with two of his first three deliveries spraying wide down the leg side. He managed to get his line right though and with his fourth delivery clean bowled the Vic opener for a duck. Slick coming on from the other end got amongst it too, taking a wicket with his third delivery. Queensland were on top early and things were going to plan. But the Vic’s were a solid side with several grade cricketers amongst the squad and they had plenty of batting to come. After the poor start, the Vic’s number three started to get on a roll and commenced blasting the ball around the park. Ably assisted by the number 4 the pair put on 80 runs in 9 overs before the next wicket fell the number 4 being run out for 22. The scoring didn’t stop there. When the Vic number 3 was finally dismissed for 65 from only 46 deliveries the Vic’s were in a dominant position at 110 from 15 overs. The Queensland bowlers manage to stem the flow of runs somewhat in the remaining overs and the Vic’s finished 6 down for 153 at the end of their twenty overs. The Queenslanders were in for a challenge if they were going to win this one. But the carnival was on the line, so they were going to leave nothing in the tank. The boys opened again with Bonney and Sky. Was

Paul Bonney batting v Vics Rushcutters Bay Oval

this going to be the day that Bonney’s luck would turn? From the outset it looked like his luck was in. The boys only took 6 from the first over but after that they opened up. They raced to 42 from only 6 overs and were looking the business. Bonney was middling everything and repeatedly finding the boundary. In the seventh over though the bad luck returned. Playing a lofted drive over mid-on, the ball looked to be heading to the boundary once again. In an act of desperation more than anything else, the Vic fielder at mid-on stuck out his left hand and the ball fell over his shoulder and into his mitt. Unbelievable catch and Bonney was on his way after making 36 from 27. Slick came out to bat and set about chasing down the total. But he lost Sky two overs later. The boys were now 2 down for 60 in the 10th over and were chasing down the total nicely. Connors joined Slick and hopes were high that the pair would bring it home. Things were looking up when Connors found the boundary on the second ball he faced. The pair were turning over the strike and picking up quick singles. Things were going along smoothly until Connors inexplicably decided to try a ramp shot from a full-length ball on middle stump delivered by the Vic paceman. Connors missed the ball completely, the ball unsurprisingly found middle stump and Connors was on his way. This started the demise of the Queenslanders. The wickets began to fall consistently from then on with Slick watching on from the other end. When he got the strike, he made the most of it. Hitting three huge sixes, one which hit a car parked on the street and narrowly missed a mother pushing her baby in a pram. The Vic’s when they weren’t taking wickets had dried up the runs and the match petered out. At the end of the twenty overs, Queensland fell well short of the Vic’s total, only making 124 with Slick undefeated on 46. So now it was down to the final day. Queensland playing the AFP who had only won a single match for the carnival needed to win and win big to boost their run rate. They then needed NSW to beat South Australia and for Western Australia who had yet to record a victory to beat Victoria. It was largely out of their hands but all they could do was win big and hope for the best.

QLD vs AFP 07/12/2018

The final day saw Queensland take on the AFP who were the whipping boys from last carnival although this carnival had improved immensely pushing the Kiwis and NSW in their matches and claiming their first ever victory defeating WA. With the Queensland team now consisting of a group of rapidly aging broken down men and walking wounded, a victory might not be that easy to achieve. The AFP won the toss and elected to bat. Queensland opened the bowling with Jazzy and Clayto. The AFP decided that attack was their best option and started swinging at everything. Clayto only lasted three overs before breaking down and limping from the field. He was replaced in the bowling attack by Chesty who also came in for some punishment. Slick replaced Allard who had bowled six overs. When Connors replaced Chesty, the AFP were on fire. Connors true to form claimed a wicket in his first over. The AFP finally losing a wicket in the 13th over after putting 86 on the board. Their highest ever opening partnership. With Chesty in need of some cool shade dragging himself from the field, the scorer was even called upon to run around and plug a gap for several overs whilst some of the boys recovered. All the while the AFP kept adding to their total. But as is so often the case when you get one wicket it brings two or three and that’s exactly what happened. The AFP lost three wickets for only 12 runs and Queensland were back in the game with the AFP now 4 for 98 in the 18th over. The runs seemed to evaporate from here for a while and the AFP limped to 132 from 32 overs before losing their 5th and then 6th wickets. Their captain set about posting a respectable total and with their number 7 the theme seemed to be hit and run. The AFP finally succumbed in the 44th over being all out for a decent total of 209. To be any chance of winning the carnival, Queensland needed to score the runs and score them quickly without losing too many wickets. With a number of sore and damaged bodies, Swampy Lange, was promoted to opener with Bonney. Bonney with nothing but bad luck all carnival decided there was nothing to lose, so set about chasing down the total as quickly as possible. He took 10 off the second over

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CRICKET REPORT 2018 Australia and New Zealand Police Cricket Championships cont.. and then the pair of them took 28 off the 4th over. They made a 50-run opening stand before Bonney’s luck again ran out, bowled for 30 from only 10 deliveries. A rejig of the batting order had Kieron “Barto” Barton promoted to number 3, but he wasn’t quick enough to get his pads on, so Sky joined Swampy at the crease at the fall of the wicket. The pair were on a mission to chase down the total and prevent Barto his chance of hitting the promised swathe of sixes. Swampy seemed to find his spot in the batting order and both he and Sky belted the bowlers around the park the pair racing each other to 50. Sky got there first and Swampy was close behind him. The AFP were trying everything in their arsenal to claim the next wicket. The pair were rock solid as the runs kept peeling off the bat. After each reaching their 50 it became a battle between them to see who would top score. The boys never looked like getting out and they cruised to the total in the 29th over. Sky unbeaten on 84 from 71 and Swampy unbeaten on 71 from 85. An awesome effort by everyone and the boys had given the team the best chance possible of winning the carnival. It was now down to the other results. The phones had been running hot throughout the Queensland chase to keep an update on how the other matches were progressing. When the news came through that NSW had knocked off SA, Queensland only needed WA to pull off an unexpected victory. Alas the Vic’s were too strong and although gallant, WA just couldn’t get over the line.

room were in stitches as an unfiltered and politically incorrect Thommo and his side kick Walters regaled the room with tall tales and anecdotes from their playing days. With the Q&A complete it was time for the evening’s formalities. The “Dirty Vic’s” were announced as the carnival champions. Seriously though well played boys. The Queenslanders were extremely proud of their efforts to be named runners up, again. It was then time for the all Australian team to be named. Queensland had two players selected. Pete Reimers with the impressive carnival statistics of 217 runs at an average of 54.25 to go with 9 wickets at a strike rate of 24.6 and debutant Tom Sky. Tom also picked up the award for fielder of the carnival finishing with the impressive keeping statistics of 14 dismissals consisting of 6 catches, 4 stumpings and 4 run outs. He also averaged 31.8 runs with the bat. Slick was also the only player from all States to make a century during the carnival. At the end of the evening, Western Australia were awarded the wooden spoon

but also named as hosts for the next carnival to be held in Perth in February 2021. This was a fantastic carnival for the lads from Queensland and with all three debutants keen to take part in the next one, the future looks bright. Hopefully Queensland can unearth some more talent before then to help reduce the average age of the team members and go one better in Perth.

Author: Detective Sergeant Brooke Williams, scorer. Final standings for the carnival 1. Victoria 2. Queensland 3. South Australia 4. New South Wales 5. New Zealand 6. AFP 7. Western Australia

PHOTOS PROVIDED BY DETECTIVE SERGEANT COLIN FREDERICK HARVEY

END OF CARNIVAL

With all matches now completed the tour organsiers sat down to tabulate the results. The players made their way to the closing function to enjoy the festivities and where the results of the carnival and the naming of the all Australian team would be announced after dinner. The function was held at Sydney University with the MC for the evening being the great fast bowler Len Pascoe. The night was full of entertainment especially when the Q&A began with Len Pascoe posing questions to two of the games greats, Jeff Thompson and Doug Walters. The majority of the

Victorious Qld Team with Razor Cup – St Pauls College Sydney

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BASKETBALL REPORT AUSTRALASIAN POLICE BASKETBALL CHAMPIONSHIPS

n October 2018 year the Queensland Police entered four teams in the annual Australasian Police Basketball Championships held in Melbourne. Teams competed in the men’s division one and two competitions and the women’s division two competition. All teams had some wins and some loses with one of the men’s division two team making the semi-final. Unfortunately, none of the teams made it to the grand final this year. This year’s tournament had the largest number of participants with over 370 players, coaches, referees and supporters. The hosting state, Victoria, certainly didn’t disappoint providing breathtaking views of Melbourne from the Eureka 89 for the opening night and a formal closing function at the Etihad Stadium (recently rebranded Marvel Stadium).

The Australasian Police Basketball Championships are held annually with players from New South Wales, Victoria, Western Australia, Northern Territory, South Australia, Australian Federal Police, New Zealand and Tasmania. The Championships began on an unofficial level in the late to mid 1970’s with intermittent games held between NSW, Victoria and the then ACT Police. The idea grew and, in 1978 South Australian Police were approached to join, the official National Police Basketball Association and the associated Championships were born. Queensland Police joined the Championships in 1983 and have entered teams every year since. The Australasian Police Basketball Championships boast some very strong, competitive basketball with current Australian Basketball Association players and former National Basketball League and Women’s National Basketball League players participating. The

Championships have also developed over the years to include more social players who have the love for the game but not necessarily division one skills. The annual tournaments are described by the Australasian Police Basketball Association President as ‘much bigger than basketball…every single person contributes to the enjoyment, hype and excitement of the yearly pilgrimage. The social interactions, friendships and networking contact made from a mere 6 days per year, is second to none.’ The 2019 tournament preparations are well under way. AFP as set to host in Canberra between the 13th October 2019 and the 18th October. If you read this and are contemplating coming along get in contact! Gillian Brown President Queensland Police Basketball Club

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TOUCH FOOTBALL Touch Football State of Origin

ouch football’s greatest rivalry and show-piece event, the State of Origin, was played at Redcliffe on 9thand 10th of November 2018 at the Dolphin Stadium. Queensland took on New South Wales across many divisions, culminating in the main event – the Men’s and Women’s Open series. In total there were 650 players & officials playing in over 14 divisions in 42 games. It was estimated that the two-day tournament would have injected more than $1 million into the local economy as more than 1400 competitors, officials and spectators descended on Moreton Bay and Dolphin Stadium. I represented Queensland in the Women’s over 40s team along with 2 other QPS Officers Jasmine Best and Samantha Bliss. As in other State of Origin sports, the match consisted of the ‘best of 3’ matches and in the first game, Queensland were victorious 3-1. The second game was also a victory for Queensland, 5-3 and even though we were pushing for a clean sweep, we were defeated 2-0 in the last of the games. However, that meant we were still the Origin Champions, winning the series 2-1. NSW were very tough opponents and pushed us all the way. Everyone in the team had to perform at their best in every game to ensure we were victorious. The overall series win was just reward for a lot of hard effort on everyone’s behalf.

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he International Tag Federation (ITF) organised the Tag World Cup that took place on 1st-4th November 2018 in Coffs Harbour, NSW. There were 190 teams that made the journey from all around the world bringing approximately 3,800 players & officials and over 5,000 supporters to the region. Coffs Harbour is a favoured venue due to the ability to supply firstclass facilities that allow play to continue come hail, rain or shine and the quality of the pitches played on is beyond reproach. Fortunately this year the conditions were fine and sunny. The game of Oztag is now in its 25th year and is a global sport and played in several countries around the world. Its popularity has seen it grow in numbers every year with countries such as Ireland, England and New Zealand boosting more than 20,000 players and in recent years South Africa, Japan and Hong Kong have all started to enjoy the game. The last Tag World Cup on the Sunshine Coast Australia in 2015 attracted a record 168 teams. I was selected to play in the Australia Womenâ&#x20AC;&#x2122;s Masters Team which consisted of players over the age of 35. Whilst a relatively new division in the competition, it is growing exponentially so it was a very competitive sector. Australia began well and dominated this division, winning all of the round games and went in to the Grand Final undefeated. Luckily this momentum was carried over as we faced much tougher competition from an International Invitation team but managed to win 12-0. The weekend was a huge success played in great spirit and competition from all concerned. I would like to thank the Queensland Police Sporting Association for their support which assisted me participate in this competition. Sergeant Belinda PATRICK Recruit & Constable Training

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TALKING SWIMMING

Top tips for better swimming endurance 6 Tips For Swimming Endurance

ith competitive freestyle swimming, your technique is the most important thing for success and longevity. Having good technique allows you to control pace and hold exhaustion at bay while keeping a clear mind. Whil some things are more obvious like brething out in the water and swimming on your side, these other tips are some that can slip by. 1. Neutral Head Position Keep your head neutral and on the same line as the rest of your body, looking at the bottom of the pool. Many people look forward instead of down causing the legs and hip to drop which will slow your swim and fatigue the swimmer and run out of breath. It will also put a strain on the neck and make the

head heavier to carry. 2. Press Your Buoy This term means to push down with your chest to create better floatation in the body.To maintain a good balance in your freestyle, so that your body is horizontal and your legs do not drop, is to learn how to press your buoy. Imagine your body being a seesaw. The fulcrum is located between the navel and the groin. Your upper body is on one side of the seesaw, where your air-filled lungs act like a buoy. Your legs are on the other side of the seesaw. When you push your chest down a little, your body pivots at the fulcrum, and your hips and legs move up to the water surface.

often a crucial step because it allows you to keep your legs up without effort and focus on other aspects of your stroke. 3. High-Elbow Position Use a high elbow position while pulling your arm back in the water. This allows you to hold a vertical forearm for a longer period of time. Bend the elbow and bring the forearm into a vertical position as quickly as possible during the underwater phase of the arm stroke. To keep the forearm vertical, you must keep the bent elbow as high as possible for as long as possible during the active pulling phase. By holding your forearm vertically, you increase your grip on the water and thus improve the propulsion.

Learning this swimming technique is

Learning this swimming technique is often a crucial step because it allows you to keep your legs up without effort and focus on other aspects of your stroke.

Journal of Sports Sciences Krissy Kendal PHD

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TALKING SWIMMING

Top tips for better swimming endurance cont.. Top tips For Swimming Endurance 4. Donâ&#x20AC;&#x2122;t Overreach with Your Recovering Arm As you move your arm forward, do not extend it all the way above the surface of the water, only to let it drop in the water after.

5. Keep your brake off When extending your arm forward under water during the recovery, make sure to keep your hand flat and parallel to the water surface with your palm facing down.

Doing this creates turbulence in the water and additional drag.

A common mistake made by freestyle swimmers is to bend their hand upwards at the end of the recovery.

In addition, the full extension of the recovering arm above water increases shoulder strain, and can lead to swimmerâ&#x20AC;&#x2122;s shoulder over time.

When they do this, they push water forward and thereby slow themselves down.

It is best to cut the water with your hand halfway between the top of your head and the span of the fully extended arm and pass the arm through at the same spot.

6. Use a Two-Beat Kick for LongDistance Swimming Using a relaxed two-beat kick is perfect for long-distance swimming, as it saves energy. You will also be more relaxed learning the front crawl with the

two-beat kick as you consume less oxygen and therefore need to breathe less often than with the sixbeat kick. With the two-beat kick, you kick once with each leg over the entire stroke cycle, or a total of two times with both legs. This means arm strokes and leg kicks are in sync. With the six-beat kick, you kick three times with each leg over the entire stroke cycle, or a total of six times with both legs. The arm strokes are therefore executed more slowly than the leg kicks. The six-beat kick is better for short sprint races because it allows you to swim faster, but you can also get out of breath quicker as your large leg muscles consume a lot of oxygen.

A common mistake made by freestyle swimmers is to bend their hand upwards at the end of the recovery.

redacted from Christophe Keller US Swim coach

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TALKING SUPPLEMENTS Magnesium

agnesium, an abundant mineral in the body, is naturally present in many foods, added to other food products, available as a dietary supplement, and present in some medicines (such as antacids and laxatives). Magnesium is a cofactor in more than 300 enzyme systems that regulate diverse biochemical reactions in the body, including protein synthesis, muscle and nerve function, blood glucose control, and blood pressure regulation. Magnesium is required for energy production, oxidative phosphorylation, and glycolysis. It contributes to the structural development of bone and is required for the synthesis of DNA, RNA, and the antioxidant glutathione. Magnesium also plays a role in the active transport of calcium and potassium ions across cell membranes, a process

that is important to nerve impulse conduction, muscle contraction, and normal heart rhythm. Sources of Magnesium Food Magnesium is widely distributed in plant and animal foods and in beverages. Green leafy vegetables, such as spinach, legumes, nuts, seeds, and whole grains, are good sources In general, foods containing dietary fiber provide magnesium. Magnesium is also added to some breakfast cereals and other fortified foods. Some types of food processing, such as refining grains in ways that remove the nutrient-rich germ and bran, lower magnesium content substantially. Tap, mineral, and bottled waters can also be sources of magnesium, but the amount of magnesium in water varies by source and brand . Approximately 30% to 40% of the

dietary magnesium consumed is typically absorbed by the body Dietary supplements Magnesium supplements are available in a variety of forms, including magnesium oxide, citrate, and chloride. The Supplement Facts panel on a dietary supplement label declares the amount of elemental magnesium in the product, not the weight of the entire magnesiumcontaining compound. Absorption of magnesium from different kinds of magnesium supplements varies. Forms of magnesium that dissolve well in liquid are more completely absorbed in the gut than less soluble forms. Small studies have found that magnesium in the aspartate, citrate, lactate, and chloride forms is absorbed more completely and is more bioavailable than magnesium oxide and magnesium sulfate.

Magnesium is an essential mineral. It is obtained from food, absorbed in the gut and used in almost all tissues of the body, especially nerves.

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TALKING SUPPLEMENTS Magnesium cont.. Magnesium & Mood

agnesium plays a critical role in brain function and mood, and low levels have been linked to an increased risk of depression One analysis of over 8,800 people found that those under 65 years of age with the lowest intake had a 22% greater risk of depression. Some experts believe the low magnesium content of modern food may be the cause of many cases of depression and mental illness. In a randomized controlled trial of depressed older adults, 450 mg of magnesium improved mood as effectively as an antidepressant drug. For more information on magnesium and mood, speak to your health professional.

Magnesium Has AntiInflammatory Benefits

medication.

Magnesium supplements can reduce CRP and other markers of inflammation in older adults, overweight people and those with prediabetes. In the same way, high-magnesium foods can reduce inflammation. These include fatty fish and dark chocolate. Helping Migraine Sufferers Migraine headaches are painful and debilitating. Nausea, vomiting and sensitivity to light and noise often occur. Some studies suggest that magnesium can prevent and even help treat migraines. Studies show that supplementing with even one gram provided relief from a migraine more quickly and effectively than a common

Other Sources of Magnesium • Pumpkin seeds: 46% of the RDI in a quarter cup (16 grams). • Spinach, boiled: 39% of the RDI in a cup (180 grams). • Swiss chard, boiled: 38% of the RDI in a cup (175 grams). • Dark chocolate (70–85% cocoa): 33% of the RDI in 3.5 ounces (100 grams). • Black beans: 30% of the RDI in a cup (172 grams). • Quinoa, cooked: 33% of RDI the in a cup (185 grams). • Almonds: 25% of the RDI in a quarter cup (24 grams). • Cashews: 25% of the RDI in a quarter cup (30 grams). • Avocado: 15% of the RDI in one medium avocado (200 grams). • Salmon: 9% of the RDI in 3.5 ounces (100 grams).

Some studies suggest that magnesium can prevent and even help treat migraines.

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TALKING SUPPLEMENTS Endurance Top 5

Top 5 For Endurance 1. Sodium Phosphate Sodium Phosphate is responsible for regulating the distribution of oxygen from red blood cells to body tissue. Sodium phosphates are able to increase blood haemoglobin levels by 5%. Haemoglobin is responsible for carrying oxygen directly to the lung. Increased levels result in more stamina and endurance. Recommended Dose: 3-5 grams per day, taken in single gram doses for 3-6 days before an endurance event. 2. BCAA’s The branched-chain amino acids (BCAAs) are a group of three essential amino acids: leucine, isoleucine and valine. They are essential, meaning they can’t be produced by your body and must be obtained from food.

BCAA supplements have been shown to build muscle, decrease muscle fatigue and alleviate muscle soreness. One mechanism of central fatigue in exercise is free tryptophan crossing the blood-brain barrier (BBB). One downside of tryptophan is that it aids in the release of certain neurotransmitters—serotonin, in particular—that can affect arousal, sleepiness, mood, and ultimately fatigue. Since BCAAs and tryptophan compete for the same protein carrier, increasing BCAA concentrations can reduce the amount of tryptophan crossing the BBB, potentially delaying fatigue. Also:The metabolism of BCAAs has been shown to decrease lactate production, potentially increasing your endurance exercise capacity. Recommended Dose: 3-6 grams before or during exercise. A ratio of 2:1:1 leucine:isoleucine:valine

3. Protein Protein is an important component of every cell in the body. Hair and nails are mostly made of protein. Your body uses protein to build and repair tissues. You also use protein to make enzymes, hormones, and other body chemicals. Protein is an important building block of bones, muscles, cartilage, skin, and blood. While it’s not uncommon for endurance athletes to place more focus on carbohydrate intake, protein is essential for the repair, construction, and maintenance of your muscle mass. Additionally, when you exercise for prolonged periods of time, your body turns to protein as an additional source of energy, making it even more important to consume adequate protein so that you don’t sacrifice your muscle tissue! Recommended Dose: 0.5-0.7 grams per pound of body weight daily

Protein is an important component of every cell in the body. Hair and nails are mostly 81 made of protein. Your body uses protein to build and repair tissues.

Journal of Sports Sciences Krissy Kendal PHD

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TALKING SUPPLEMENTS Endurance Top 5 cont..

Top 5 For Endurance 4. Glutamine

5. Creatine

Glutamine is an important amino acid with many functions in the body. It is a building block of protein and critical part of the immune system. What’s more, glutamine has a special role in intestinal health. Your body naturally produces this amino acid, and it is also found in many foods The dietary sources of glutamine includes especially the proteinrich foods like beef, chicken, fish, dairy products, eggs, vegetables like beans, beets, cabbage, spinach, carrots, parsley, vegetable juices and also in wheat, papaya, brussel sprouts, celery, kale and fermented foods like miso. There are also many reputable glutamine supplements on the market.

Creatine is a compound formed in protein metabolism and present in much living tissue. It is involved in the supply of energy for muscular contraction. Creatine supplementation has been shown to decrease recovery time during repeated intervals, and increase power output at lactate threshold.1,2 Improvements in speed, power, and running economy during your training sessions translates to better raceday performance

Recommended Dose: 3-5 grams per day. Skip over the traditional loading phase often used with creatine supplementation. The initial weight gain, which is caused by an increase in total body water, may slow down performance.

Diet is important. Since certain meats and seafood have high levels of creatine, vegetarians — i.e., people who don’t eat those creatine-rich foods on the reg — usually see a greater response. Those whose diets are highly carnivorous may see less change.

Creatine is a compound formed in protein metabolism and present in much living tissue. It is involved in the supply of energy for muscular contraction..

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