TriChicks Magazine Edition 4 by TriChicks

TriChicks Edition 4 | January 2016

Women’s Triathlon Magazine

Caroline Steffen Interview aka

Xena

The Do’s and Don’ts of Cycling Hygiene The Problems With

Goal Setting BEWARE

This edition we take a look at how to be bike ready in the new year!

CHICKCHAT

Tribulation Triumph Kerryn Harvey p12

TALKING TRI 6 Chick Chat with

Caroline Steffen

9 Pre Ride Checklist 10 The Do’s and Don'ts of Cycling Hygiene

Xena

MonTHLY 3 4 33

Editor’s Note Meet the Experts Insta-Chicks

Mind & Body

12 Kerryn’s Tribulation

Mind over Matter Goal Setting

16 6 Benefits of Cycling 20 Cycling Pains

24 26

Twisty’s Tips Iron Woman Iron levels in Female endurance athletes by Claire Badenhorst

30 Fueling the Ride

Taryn Richardson

Edition 4 January 2016 All rights in the Title of the Magazine belong to TriChicks and content may not be reproduced, whether in whole or in part, without its prior written consent by the Editor. All material in this issue is copyright ©2016 TriChicks. All rights reserved. For subscription enquiries please visit our website www.trichicks.com.au ABN 15 082 280 173

Dietitian Approved's Bike Bars

and Triumph

The Top and Bottom of it

BENEFITS OF CYCLING

p22

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TriChicks Magazine | Edition 4 | January 2016

y p p Ha r a e Y w Ne

2016 E IN Z A G A ICKS M H IC R T O T WELCOME

A note from the Chief! Happy New Year to all TriChicks readers! I hope you all had a fantastic Christmas and started the year off with a bang. January is always an exciting time with new beginnings, new goals, and a new race calendar! We hope you have planned some interesting, fun and challenging races this year. In this edition we are lucky enough to ChickChat to Xena the warrior princess AKA Caroline Steffen. We thought it would be fitting to interview the current Ironman Bike Split World Record holder in our cycling specific edition. Check out her killer

bike session on page 8. If you are training for an Ironman this is one to try! Cycling can be a love hate relationship for many especially if you don’t have a comfortable bike fit. In this edition we have some “Do’s and Don’ts for cycling hygiene and keeping you healthy down there. Alissa from Lissome Physio provides some stretches to help alleviate any back and neck pain after those long rides, and Dietitian Approved provides a delicious and healthy energy bar recipe to consume on your long rides, instead of sticky gels! With the start of a new year,

many write a long list of resolutions that are usually broken within the first week. On page 22 check out our Mind over Matter article about setting goals to help you achieve success in 2016! Enjoy the read, stay safe while out on the roads and avoid any potholes!

Amy Johnson Chief TriChick & Founder Follow us:

@trichicks



m a e t Outhrall things tri Wi

Educating and empowering women to achieve their fitness goals by stepping out of their comfort zones and giving triathlons a go.

Our team

Expert panel

Working hard behind the scenes and at the events

Meet the industry professionals who have lent us their expertise

Amy Johnson Chief TriChick & Founder

Taryn Richardson Dietitian

www.trichicks.com.au @trichicks

David Simon Advisory Director E: advertising@trichicks.com.au @thinktankone

Dan Cheong Designer

www.dietitianapproved.com.au @dietitian.approved

Claire Badenhorst BSc (Honours) in Exercise and Health Science @claire_bades

Alissa Williams Physiotherapist

www.dancheongdesign.com @dcheong17

www.lissomephysio.com.au @lissomephysio

Dennis Tan Photographer

Ryan Twist Podiatrist

www.paparazziontherun.com.au @paparazziontherun

www.bayswaterpodiatry.com.au facebook.com/bfaac

Keith Hedgeland Photographer www.keithhedgeland.com @keithhedgelandphotography

CONTRIBUTION Have an inspirational triathlon story that you would like to share? Or are you an expert in your field? Please send expressions of interest to info@trichicks.com.au

TriChicks Magazine | Edition 4 | January 2016

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CHICKCHAT

Caroline Steffen aka

Xena Interview

Xena's Favorite 5 (from the triathlon champ)

Favorite Race Destination?

Big City's like Melbourne or Frankfurt Favorite activity to do when not training?

Spend time with friends and my dog Monty Favorite Post race beverage?

Apple Cider Favorite mantra?

"Nothing compares to the simple pleasure of a bike ride." John F. Kennedy Favorite piece of training equipment?

My iPod

TriChicks Magazine | Edition 4 | January 2016

PROFESSIONAL TRIATHLETE ACHIEVEMENTS Caroline Steffen Switzerland

ITU Long Course World Champion 2010/2012 IRONMAN World Champion Runner-Up 2010/2012 IRONMAN European Champion 2011/2012 IRONMAN Asia-Pacific Champion 2012/2014 IRONMAN Australia Champion 2011 20x IRONMAN 70.3 Champion Challenge Roth Champion 2013 Noosa Triathlon Champion 2010

She’s tall and always ready to “go to war” on a triathlon course, which is why Caroline Steffen’s fellow exteamTBB members gave her the moniker “Xena the Warrior Princess.” But despite her imposing stature – she’s 5’10’’- the professional triathlete is one of the friendliest on the circuit, and always spends plenty of time with her fans posing for photos, answering questions and signing autographs. Xena grew up in a small village

in Switzerland, surrounded by mountains and a lake, and she’s been tackling land and water ever since as a champion in her field. You represented Switzerland in the National Swimming and Cycling teams for a number of years. What made you decide to give Triathlons a go? Was there someone in particular who recommended you try it? Back in 2003, after I had two shoulder surgeries I was forced to give up competitive swimming. It took me several years to find joy in sport again ... but eventually I did. Racing a 2 day adventure event in Switzerland brought

me closer to long distance racing and in the end to Ironman Triathlons.

What has been your biggest challenge to date (in or out of the sport) and how did you overcome it? Its really challenging being away from friends and family most of the year. It’s not always easy to satisfy everyone and at the same time perform at the highest level. It is still a struggle sometimes to find the right balance.

Xena interview continued

Try this

Ă&#x153; Cycling Session Warm Up 60 min then Growing up, who was your Idol? Growing up as a swimmer I was looking up to Michael Gross, Susie O'Neill, Alexander Popov, Krisztina Egerszegi.

Where will we see you racing in 2015? 2016 will see me pretty much all over the world. My schedule is not 100% set yet but it looks like another busy and exciting year!

Whatâ&#x20AC;&#x2122;s one piece of advice you could give women who are just starting out in the sport? Believe in yourself and enjoy what you are doing - have fun!

Xena is known for her strong performaces in the cycling leg of her triathlons. Xena has been kind enough to share one of her cycling sessions with us. If you want to be the best you've got the learn from the best.

TriChicks Magazine | Edition 4 | January 2016

1 x 5 min MAX, 5 min recovery 1 x 10 min Olympic distance pace, 10 min recovery 1 x 20 min IRONMAN 70.3 pace, 10 min recovery 1 x 30 min IRONMAN pace, 10 min recovery Cool Down to make total riding time to 4 hr

Pre Ride Checklist Lights: Flashing lights are the first thing drivers, pedestrians and other cyclists notice when out in the early morning or late at night. Always make sure you have a bright front and rear light during your ride. It's a good idea to buy the rechargeable lights as they last longer, just don't leave them at home plugged into the wall!

Tyres: Check your tyres for any small

holes or cracks. If you do find any, you may need to replace your tyres at your local bike shop. If your tyres are old, consider replacing them so you don't get a flat or blow a tyre.

Tyre Pressure: Check to make sure you

tyres are pumped up to the correct PSI. The pressure depends on the type of tyre you have, but for most road bikes it is around 100-110. Not having enough air in your tyre will make you work harder, plus you will have more chance of getting a flat if you pinch the inner tube while going over a bump or pothole.

Brakes: Always check your brake pads to make sure they are in the correct position and locked on.

Chain: Your bike chain needs to be cleaned and lubricated at least one a week. Not sure what to do? Check out a YouTube video! A clean chain last longer and makes it easier to shift between gears. Flat Kit: Make sure you always have

a complete kit with a spare tube, tyre levers, patch kit, and pump. If you have more than one bike, consider getting two kits, so you don't have to worry about swapping it between bikes.

Drink Bottle: Whenever you are exercising you should always be consuming water to stay hydrated. Make sure you have enough drink bottle holders on your bike, especially if you are doing long rides. Phone: Its a good idea to always have

a phone on you at all times when out riding in case you have an accident and need assistance. Make sure you phone is updated with an App that can display your ICE (in case of emergency) on the locked screen.

AUTHOR OF CYCLING PAIN

A little bit of technique can make all the difference! 6 week Run Technique Course Starts February 2 sessions per week Bundall on the Gold Coast To register: www.lissomephysio.com.au

AGILE

Alissa Williams - Physiotherapist

NIMBLE

Instagram: @lissomephysio Website: www.lissomephysio.com.au

ACTIVE

The Do’s and Don’ts Cycling Hygiene

Do:

Cycling, we all love going out for a ride, but sometimes it can be a real pain in the bum, literally. Bacterial infections, yeast infections and sores in the groin, upper leg and butt are uncomfortable and embarrassing, and may force you to take time off from cycling. The most common sores include blocked or infected glands, which show up as lumps in the form of cysts, chafing problems and pain in the pelvic bone area where your weight may be resting. The best treatment is to prevent them in the first place. Here is the list of Do’s and Don’ts:

Do: Get a Bike Fit.

Take your bike to a cycling shop with your cleats and what you would normally wear during a ride. They will be able to fit your bike at the correct measurements to help your posture, pressure and get maximum power & efficiency when out riding. This will help you enjoy the ride for longer!

Invest in a good pair of knicks. Even though lycra doesn’t look amazing on everyone, there is a reason why we wear it. It protects our lady bits! Get shorts with thick, seamless padding, the soft cushioning will help you enjoy the ride for longer.

Don't:

Wear your underwear when riding or racing.

Don't:

Put up with an uncomfortable saddle. Although it takes a couple of months to get used to a new fit and saddle, if it’s not working for you best to try something new. Make sure the saddle isn’t pointing up or down, this creates a lot of pressure on your lady bits. If problems persist, maybe try one with a cut-out area near the nose. It’s important to note everyone has different sized hips and sitting bones, so what may work for your friend, may not work for you.

TriChicks Magazine | Edition 4 | January 2016

This is quite a common mistake for newbies, you are meant to ride all natural down there. That means nothing, including G – strings and ‘barely there’ undies. You don’t want another bit of material causing chaffing

Do:

Wear Chamois Cream. With clean hands apply a good emollient to your genital area and thighs to help prevent chafing. Find a chamois cream or jelly that works best for you. If you don’t have any, Vaseline does the trick.

Don't:

Wear lycra for a long time before or after training. Get out of your padded shorts as soon as you’ve finished your ride. Thoroughly wash and dry your crotch and wash your padded shorts when you get home. NEVER cycle in shorts you haven’t washed as there will be a lot of sweat and bacteria from the last ride which may cause infections down town.

Don't:

Do:

If you do spot a sore, don’t squeeze, touch or add any more irritation to it. Sleep without underwear to allow the irritated skin to breath and heal quicker. Try and avoid using perfumed washing powder and soaps as this may add to the irritation of the skin.

If you’re going to groom down there, waxing is much better than shaving. Waxing is great because it removes the hair completely from the root to prevent the hair from causing irritation. Or if you don’t want the hassle or pain of waxing, consider laser hair removal!

Touch it!

Wax.

Tribulation Triumph Kerryn Harvey

TriChicks Magazine | Edition 4 | January 2016

I have had the pleasure of competing in triathlon on and off for the best part of 15 years. I started off dabbling in sprint distances and as is common in the sport, I progressed to Olympic Distance, then onto half Ironman and finally to full Ironman, completing the first Melbourne Ironman in 2012. It was one of my most triumphant and satisfying moments in my sporting life running down the finishing chute in front of family and friends and hearing myself being called an Ironman. As everyone knows life is full of curve balls, and I have had my fair share throughout my life. Little did I know the largest curve ball ever to hit me was just around the corner.

Despite the strong pain killers I was taking my elbow continued to get sorer and sorer, until the following night I awoke in excruciating pain. I switched the light on and to my horror, my arm was swollen to twice its normal size and there were blisters literally forming before my eyes. An ambulance was called but even before they arrived I was starting to fall in and out of consciousness. The next part of this story is as told back to me by family, friends and medical staff as I have no recollection. Back at Royal Adelaide Hospital staff quickly recognized I had some form of a flesh eating bacteria and I was rushed to theatre for emergency surgery. Flesh eating bacteria (or necrotizing fasciitis) is a devastating bacteria. It is not treatable with antibiotics. The only option is to remove infected skin,

In January 2013 I was part of a cycling group following the Santos Tour Down Under in Adelaide. On a scorching Adelaide day, with the day’s racing over, 1000’s of recreational cyclists were descending out of the Adelaide Hills back to accommodation in the city.

tissue and muscle in an attempt to stay ahead of the bacteria’s progression. It is fast moving and quite often fatal. In my case the bacteria was advanced and I was given almost no chance of surviving. In the first 12 hours of my arrival back at hospital I had 3 surgeries, the first was an attempt to halt the bacteria and save my arm, the second was the amputation of my entire right arm and shoulder, and many surrounding muscles, and the third to stop uncontrollable bleeding that almost emptied the hospital of blood transfusion supplies. My body had gone into multiple organ failure and my life was hanging by a thread. Family and friends rushed to Adelaide and kept a bedside vigil. I ended up on life support for a week before being stable enough to be woken up in Intensive Care and trying to comprehend

For some unknown reason another cyclist cut directly in front of my path. Despite me trying to avoid his back wheel, I ploughed into him and had a heavy fall. I was taken by ambulance to Royal Adelaide Hospital. I had my elbow stitched up, wounds scrubbed and cleaned, and was kept overnight for observation. The next morning I was released and advised to rest up in my hotel room.

I would not have survived without family and friends by my side as support. I would also not have survived if it wasn't for my fitness. The medical staff said it was a miracle and my high level off fitness was probably the difference.

" 13

From my own personal journey I can attest wholeheartedly to the benefits that returning to sport has had on my physical, mental and emotional recovery.

what had happened. Ultimately I would spend 3 weeks in Intensive care, 3 months in hospital, and have 11 surgeries all up. Some of these surgeries included multiple skin grafts. I would not have survived without family and friends by my side as support. I would also not have survived if it wasn’t for my fitness. The medical staff said it was a miracle and my high level off fitness was probably the difference. As I slowly improved while in hospital and came to terms with being an amputee, I came up with a goal I was going to work towards regain my fitness and work out how I could run, ride and swim, and perhaps one day participate in triathlon again. When I finally arrived home in Melbourne in April 2013, I immediately set about working towards my goals. I re-learnt to run during my rehab sessions starting with a very awkward 30 seconds of running. After 6 weeks I was back running for 30 minutes non-stop. Once my grafts were stable, I started swimming again with assistance from a physio. Just trying to workout where and when to breathe was a big challenge. I had to work out a new rhythm! Learning to ride again was a huge psychological challenge. There was fear and some questioning of my sanity. I needed a modified bike and eventually found a bike shop that could set my gears and brakes up on the left hand side.

The feeling of exercising again and starting to regain my fitness was incredible. I felt free, and I felt like the old me. It empowered me to believe I could achieve anything I wanted to, even with my newly acquired disability. Just short of 2 years post accident I made my triathlon return down at Elwood. It was both exciting and emotional to be involved again. I surprised myself with how well I raced. Despite my swimming being what can only be described as a work in progress, my bike leg and run were close to the times I was racing pre accident. I could not have been happier. In fact I started comparing my times to the Elite Paratriathles, and realized I could be competitive with the best in the world. My fitness goal shifted there and then to having a crack at the Para-Triathlon World Championships being held in Chicago in September 2015. Incredibly, after competing in a couple of Para-Triathlon events, not only did I qualify for the Australian team, I competed at the World Championships, finishing 2nd in my category, and earning the number 2 ranking in the world! All this just 10 months after my return in November 2014. I was and still am pinching myself. It’s now coming up to 3 years post accident and I can’t believe how much has changed in my life, and how many new opportunities have presented themselves.

TriChicks Magazine | Edition 4 | January 2016

In this time I have qualified and am now working in the fitness industry I am so passionate about, as a Personal Trainer. I have moved into the public speaking arena and am thrilled to be able to share my story and insights on my recovery. I am also founding director of a ‘not for profit charity’ called START Foundation (startfoundation. org.au). START was set up initially to give something back to Royal Adelaide Hospital as my way of saying thanks. Earlier this year a group of cyclists including myself riding on the back of a tandem bike, rode 3,600km from Perth to Melbourne and donated $40,000 to the Royal Adelaide Hospital to go towards a critical care research project. A truly rewarding experience! START will now set it sights on issuing financial grants to amputees to assist them to achieve their sporting dreams, the same as I am achieving mine. Our mission is empowerment and confidence through sport. From my own personal journey I can attest wholeheartedly to the benefits that returning to sport has had on my physical, mental and emotional recovery.

The future is bright and despite living with a disability, life could not be better!

* Kerryn collecting her 2nd place medal at the World Para-Triathlon Championships. Competing on behalf of Australia and earning the number 2 ranking in the world.

> 15

BENEFITS OF CYCLING

IT GIVES YOU LEGS OF STEEL

Those thousands of pedal revolutions in any bike ride are going to have a great effect on your leg muscles. Increasing blood flow through your capillary networks and leading to a toning effect due to the repetitive nature of the activity. The endurance nature of cycling in general is never going to lead to

TriChicks Magazine | Edition 4 | January 2016

â&#x20AC;&#x153;When my legs hurt, I say: "Shut up legs! Do what I tell you to do!â&#x20AC;? Jens Voigt (pro cyclist)

any significant form of muscle bulking for most of the population. Some exercisers may see a long term slight increase in musculature however for significant amounts of muscle hypertrophy (bulking or growth in size) specific training is required.

Ludovic Riffault icon

ZERO EMISSIONS (OR LESS THAT CARS ANYWAY) AND THE EARTH IS HAPPIER WHEN YOU USE IT: A study by the European Cyclists Federation (ECF) compared the CO2 produced by cycling with other modes of transport. According to the report cycling is responsible for CO2 emissions of 21g per km. The calculations included emissions associated with production, maintenance and fuel. The report calculated that an average car produced 271g and a bus 101g.

“Life is like riding a bicycle. In order to keep your balance, you must keep moving.” Albert Einstein

IT REDUCES STRESS, STARVES OFF DEPRESSION In 2014 a review published in the American Journal of Preventive Medicine looked at 25 studies, all of which showed that exercise plays in maintaining good mental health and preventing the onset of depression later in life. A recent study at the University of Bern suggests that physical activity leads to nearly the same neurophysiological changes as antidepressants.

“You can’t buy happiness, but you can buy a bicycle and that’s pretty close.” Anon

YOUR HEART IS HAPPY WHEN YOU USE IT Cycling makes the heart pound in a steady manner and helps improve cardiovascular fitness. Studies have shown that cycling to work will increase cardiovascular fitness by 3-7%. Cycling uses the largest muscle groups the legs, raising heart rate to benefit stamina and fitness. According to the British Medical Association, cycling just 32 kilometres a week can reduce the risk of coronary heart disease by 50%.

SAVES MONEY An Australian study found that the family car costs on average 79 cents per kilometre to operate. In comparison, the cost of buying and maintaining a bike is much cheaper, and even if you already own a car, a bicycle is more cost effective than driving if you ride at least 20 kilometres a week. Cycling 10 km each way to work each day will save about A$1700 per year in transport costs (including all running costs and depreciation). Also, bicycle parking is usually free, easily accessible and more convenient than car parking.

“Don’t buy upgrades, ride up grades.” Eddy Merckx (Belgian cycling legend)

TriChicks Magazine | Edition 4 | January 2016

Awesome for active recovery Active recovery focuses on completing a workout at a low intensity, but just high enough that it gets the blood moving and helps reduce residual fatigue in the muscles. Example: 60minutes on the windtrainer or flat roads in low gear (small chain ring) and heart rate below 120 beats per minute.

“It is by riding a bicycle that you learn the contours of a country best, since you have to sweat up the hills and coast down them. Thus you remember them as they actually are, while in a motor car only a high hill impresses you, and you have no such accurate remembrance of country you have driven through as you gain by riding a bicycle.” Ernest Hemingway

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• 220 Articles written by Dan Bullock on various openwater swimming topics • Video Clips of FC Drills (and corresponding Novice Drills sessions) • OnYourOwn weekly sessions, delivered to your inbox. Sprint, Middle and Ironman distance mainsets for all abilities • Your own personal stats page and corresponding monthly test sessions to help you gauge improvements • New articles, video clips and sessions will be added throughout the year General information: info@swimfortri.com Bookings: bookings@swimfortri.com www.swimfortri.com | 020 7247 2998

CYCLING PAIN THE TOP AND THE BOTTOM OF IT ALISSA WILLIAMS

How far are you able to ride without pain? Are you one of these people who gets pain up hills or do you just have to be on the bike for it to happen? Cycling pain can manifest itself in the knees, ankles, calves and hamstrings to name a few, although commonly pain is seen in the neck and the back. Due to the length of time triathletes spend on the bike and the aim to be as aero as possible means excess stress can be felt through the neck and back. Cycling itself has so many elements that a small or large change can impact the joints and the muscles.

If you are new to cycling, have just upgraded to a new set of wheels or have been cycling for a while but have never had a bike fit – my suggestion is that is your first stop! Although making sure that you are on the correctly fitted bike is important, no amount of good bike fitting is going to help if you’re on the wrong size steed. If you are not doing a lot of cycling then the standard fit at the bike store might be sufficient, but if you’re going to be spending a lot more time on your bike I can’t emphasise enough the importance of tweaking the bike to fit you. If you are looking for a specific bike fit that takes into consideration your bodies strength and weaknesses talk to your physiotherapist about a bike fit specialist in your area. In any kind of sport different forces are put through the joints in the body. If there is an imbalance or stiffness already existing within the

TriChicks Magazine | Edition 4 | January 2016

chain different structures can become either overused or stiff. Through my coaching and clinic there are number of things that regularly pop up with cycling in triathlons. Here is the list of the deficits I usually see: —— Poor glute control (use their back or everything muscles to get power) —— Stiff thoracic spine (neck has to work harder to see those pot holes in front) —— Short hip flexors (pulls your pelvis forward makes it harder for the glutes to work) —— Poor core control (puts more weight through arms and therefore more force through the upper body)

So what can you do about it?

If you are experiencing any pain it’s a good idea it to check in with a professional to see whether it is the stiffness, control or possibly muscle strength that is your issue. Figuring out where your weaknesses lie will only make it easier to improve. If you’re just someone that isn’t getting pain but is feeling tight these exercises are a great way to help keep the mobility and control in the places needed for cycling.

Thoracic Extension Exercise Work through your thoracic spine spending about 40-50 seconds on each level. Use something like a rolled towel if a ball is just a little bit too much for you. Keep your pelvis down while leaning over the ball for a better stretch. If you still want more take your arms back over your head.

Squat Biggest thing is to push back through your hips and push up to standing through your hips as well. Try not to take your knees forward.

Forward lean leg extensions Find something to lean forward on – similar to the position on the bike and slowly cycle your legs through without using your back or arching your shoulders.

Scapular control exercise Starting in a plank position from your knees or your toes if you have more control. Take your shoulder blades together and apart without losing your back or pelvic position.

Hip Flexor stretch Make sure you keep your bottom under and lean forward through your hips not through your back.

Doing these exercises on a regular basis will improve your control and decrease your stress on your body. Those little niggles or tightness that you get usually don’t just go away so getting proactive about your exercises is super important!

Happy pain free cycling!

MIND/

OVER MATTER

The Problems With Goal Setting BEWARE Goal-setting can be an important part of any athlete’s training plan, whether their goal is to improve their physical skills, mental skills, or just get more enjoyment out of their sport. Setting goals can help athletes focus on what’s most important, increase their effort and motivation to stick with their plan, consider new strategies regarding how to accomplish their goals and help them track their progress. As anyone who has ever set a New Year’s resolution knows, however, setting goals is easy; reaching goals is tough.

“Setting goals is the first step in turning the invisible into the visible.”

“Research shows that about 50% of people who begin an exercise program discontinue it within six months.”

The wrong kind of goals are frequently set:

There are at least three problems that make effective goal-setting difficult for athletes. First, and perhaps most importantly, few athletes know how to set the right kind of goals. Many well-intentioned people mistakenly set outcome goals (more about this later). Because they don’t know how to set effective goals, they end up abandoning them in frustration after a short time. Second, goal-setting isn’t very exciting. Most athletes are eager to learn mental skills that are seen as more interesting, like imagery training, for instance. Third, many people think goalsetting procedures take too much time. Let’s take a look at these problems more closely and outline some strategies for how to deal with them.

TriChicks Magazine | Edition 4 | January 2016

— Tony Robbins

Problem 1

One of the most common mistakes in goalsetting is creating too many goals about how you perform compare to others. Attaining goals like winning a competition or beating a rival depend, not only on your performance, but also on the performance of others. Goals that depend on how you compare to others are called outcome goals. Outcome goals can be motivating, but relying solely on them can make it difficult for you to get motivated in the short-term, especially if your outcome goal is so far in the future that it doesn’t create the sense of urgency that can help you get up early on a cold winter morning to train. Relying solely on outcome goals, (for example, finishing first in an important competition), can also leave you frustrated if another competitor happens to have the competition of their life.

MIND/

"You have brains in your head. You have feet in your shoes. You can steer yourself in any direction you choose."

OVER MATTER

“When it is obvious that the goals cannot be reached, don't adjust the goals, adjust the action steps.” — Confucius

— Dr Seuss Problem 2

Problem 3

I would go as far as to say that creating an effective goal-setting plan may give you the biggest performance bang for your buck of any mental skills technique. Research done specifically on goal-setting and athletic performance shows a significant effect. Most elite athletes see goal-setting as an important part of their performance-enhancement plan. For example, a survey of over 300 Olympic athletes found that every one of them practiced some type of goal setting to help enhance performance, and proven to highly effective in actually enhancing their performance. Additionally, a survey of 44 sport psychology consultants who work with Olympic athletes indicated that goal-setting was their most frequently used intervention strategy. The bottom line: Goal-setting may not be exciting, but it is, without a doubt, extremely effective.

At least in the beginning, setting goals does take some time. Creating any new habit takes time. Thinking, writing, sharing, deciding, planning can all take time! However, once you have put in the initial investment, goal-setting pays off and actually saves you time because it helps you stay focused and motivated. If you have set effective goals, your training time will be spent more efficiently because you will spend it involved in the kinds of activities that will be most helpful to you to attain your goals. The time it takes to set effective goals is more than made up for by the efficiency they will bring to your training program.

Goals setting is often considered boring – really?!:

Setting goals is often considered time consuming (or worse – not necessary):

Next Month we will discuss setting ‘Performance’ and ‘Process’ goals

Twisty's Tips Ryan Twist Sports Podiatrist

PATELLOFEMORAL JOINT SYNDROME

Patellofemoral Joint Syndrome (PFJS) is a condition that I see regularly, especially in female triathletes. PFJS pain generally appears at the front or 'deep' within the knee joint that occurs during certain movements such as deep lunges, squats, running at intensity, climbing stairs, going uphill or during cycling.

Put simply, it occurs when the Patella (the kneecap) is not sliding with its groove along the Femur. There can be many causes for this, but this condition will often be caused by tight or over worked Hip Flexor muscles, Glutes or a tight Iliotibial Band (ITB). A visit to a Physiotherapist is generally the best first step if you feel you are experiencing PFJS. A Physiotherapist will be able to figure out which muscle

TriChicks Magazine | Edition 4 | January 2016

group is causing the patella to shift across and not slide within its groove properly and give you the appropriate management to fix it.. So what role can a Sports Podiatrist play in fixing knee pain?? A recent systematic review conducted by the British Journal of Sports Medicine found that a combination of; correcting foot biomechanics and an exercise therapy

based treatment was the most effective way in reducing PFJS pain. As a Sports Podiatrist, we are able to establish the affect the mechanics of your feet have on your knee joint. If your foot mechanics are poor, this can be potentially causing extreme loading through your knee, causing it to roll inwards excessively under high load (such as riding a heavy gear or running up a hill) and causing the Patella to shift sideways. PFJS is commonly caused over a long period of time and can be characterised by: —— Pain when squatting, lunging or exercising at a high intensity

Treatment of PFJS can vary, but some common treatment modalities include: —— Visit to a Physiotherapist for some soft tissue release and rehab of weak muscle groups —— Foam roller along your ITB (may need a towel to bite on when doing this!!!) —— Visit to a Podiatrist to establish if the foot is affecting the mechanics within the knee joint

—— Temporary taping of the joint to align the Patella to the Femur

—— Pain commonly occurs after physical activity in its early stages

—— Assessment of your running gait and bike fit

—— Mild pain and stiffness when getting up after resting for a long period of time

So if you think you're experiencing PFJS, be sure to book an appointment with Ryan. Ryan is able to perform a full biomechanical assessment for us triathletes including a running assessment and bike set up.

—— Use of correct footwear or orthotics to correct foot or knee mechanics (remember girls...pink shoes don't always mean best)

—— In every day life such as going up or down stairs

—— Minor swelling at the front or below the Patella

—— Ice Compression Elevation if pain and swelling are present within the knee post exercise

—— Use of custom cycling innersoles to reduce loading through the knees when riding —— Wearing of compression garments post exercise to reduce swelling with the knee

Specialist services for triathletes including: ——Biomechanical Assessments (walk and run gait analysis) ——Injury Prevention and Management ——Specialist Footwear Advice ——Blister Management and Prevention ——Cycling Innersoles-Triathlon Specific ——Recovery Compression Boots ——Altitude Simulation Machine

enquiry@bayswaterpodiatry.com.au www.bayswaterpodiatry.com.au Find us on Facebook: www.facebook.com/bfaac 3/40 Station Street Bayswater 9729 7244

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TriChicks Magazine | Edition 4 | January 2016

Iron-Woman:

Iron absorption and Iron deficiency treatment in Endurance Athletes Claire Badenhorst Claire is currently completing a PhD in Exercise Physiology and Nutritional Strategies to regulate inflammation and iron metabolism.

In the previous article we discussed what Iron is and its role within our body. Our bodies are remarkable and through the activity of the iron-regulatory hormone hepcidin, we are able to regulate our iron stores in order to maintain a ‘healthy balance’. Well I guess this is what our bodies are aiming for most days, but with our rigorous training regimes and other work and daily activities we do make this a bit of a challenge for our bodies to achieve. SO WE NEED AN ACTION PLAN WE CAN REFER TO THAT CAN HELP US MINIMISE THE IMPACT THAT EXERCISE MAY BE HAVING ON OUR IRON LEVELS. SO I THOUGHT I WOULD WRITE A BIT ABOUT HOW WE CAN MAXIMISE OUR IRON ABSORPTION FROM OUR DIET AND ADD IN SOME POSSIBLE TREATMENT STRATEGIES THAT HAVE ASSISTED ATHLETES WHO HAVE HAD ISSUES WITH LOW IRON STORES. First and foremost we must remember that despite the fact that we rely on iron for

fundamental body functions, our bodies are NOT able to manufacture iron. We can however recycle it (white blood cell activity) and absorb it from our diets. As a result, our iron stores are dependent on the iron from the food we eat. Now iron is found in a number of food sources, the foods that contain iron can be classified into two groups; haem and non-haem foods. The main difference between these two food groups is the rate as which iron from the food is absorbed into the body. For example your hem foods are your red meats, seafood and poultry and the iron absorption from these food sources is 15-18%. Your nonhaem foods, predominantly your plant-based foods (i.e. cereals, vegetables, legumes and nuts) have a much lower rate of iron absorption, approximately <5%. While this rate of iron absorption from the non-haem foods is less than ideal, there are a few ways in which you can improve the absorption of non-haem iron (highly beneficial especially if you

Reference: Garvican LA, Saunders PU, Cardoso T, et al (2014) Intravenous iron supplementatioin distance runners with low or suboptimal ferritin. Med Sci Sports Exerc 46:376–85.

aren’t a big meat or seafood fan). One way is to combine a non-haem iron food source with a haem iron source (e.g. steak with a side of broccoli, or salmon with a spinach salad), another way is to include vitamin C rich foods with your non-haem iron foods (e.g. juice or fruit with breakfast, capsicum in a stir-fry, salad or fruit with a sandwich). Some examples of haem and non-haem iron food sources are in these tables. I thought it would be a good idea to highlight some food substances that have been found to reduce/ inhibit iron absorption. These include: excessive intakes of tea, coffee (less impact than tea but works in a dose response effect therefore the more you drink the greater the impact on iron absorption) and bran.

“

First and foremost we must remember that despite the fact that we rely on iron for fundamental body functions, our bodies are NOT able to manufacture iron.

”

Iron-Woman:

Iron absorption and Iron deficiency treatment in Endurance Athletes

HEAM IRON Food

Serve

Iron (mg)

Liver

100g cooked

11.0

Beef

100g cooked

3.0

Kangaroo

100g cooked

2.6

Chicken

100g cooked

0.5-1.0

Fish

100g cooked

0.4-1.3

Salmon

100g

1.3

NON-HEAM IRON Food

Serve

Iron (mg)

Eggs

100g (~2 eggs)

2.0

Breakfast cereals (fortified)

30g (1 cup)

2.5

Wholemeal Bread

60g (2 slices)

1.3

Spinach

145g cooked

4.5

Kidney Beans

100g cooked

2.0

Tofu

100g

2.3

Sultanas

50g

1.0

Almonds

50g

1.8

So now knowing how our bodies absorb iron we need to address how much we should be eating each day to ensure our iron supply demands are met. According to the recommended dietary intake (RDI) for iron in Australia this is how much we should be ingesting:

NON-HEAM IRON Age

Males

Females

9-13 years

8mg/day

14-18 years

11mg/day

15mg/day

Adults (19-50years) 8mg/day

18 mg/day

Adults (51+years)

8mg/day

Pregnant

27mg/day

When it comes to athletes we know that we require higher iron intakes, but the actual specific amounts for each sport/activity is still unknown. What we do know is that running athletes (especially the endurance running athletes) require the highest iron intakes due to their exercise of choice, resulting in the largest iron losses (see last editions article for further details). Considering that running does contribute significantly to a triathlon, I would suggest that following a similar iron intake would be the best approach for training triathletes. This being said, research has recommended that the level of iron intake would then be 17.5 mg/day for males and around 23 mg/day for normal menstruating females. While these levels of intake seem high they are achievable with a well structure diet. A few tips for achieving an iron rich diet include: —— Choosing a cereal that contains added iron —— Consume your haem iron foods 3-4 times a week, approximately 80-100g servings —— Add vitamin C-rich foods (fruit, juice, capsicum, broccoli, cabbage, cauliflower) to enhance iron absorption —— For vegetarian: chose the iron rich non-haem foods and combine them with vitamin C-rich foods. —— Avoid or limit intake of bran

TriChicks Magazine | Edition 4 | January 2016

Iron-Woman:

Iron absorption and Iron deficiency treatment in Endurance Athletes

"Prepare meals that are rich in both types of iron such as salmon with a spinach salad or steak with a side of brocolli." —— Avoid drinking strong tea and coffee with meals (It's ok to drink them between meals but not with iron rich meals). Iron depletion is a continual process and occurs as a result of loosing iron through exercise, which is usually coupled with an inadequate iron intake. Hopefully, I have been able to provide a bit more information on how we can minimize the impact of one of those factors. A good practice, which I believe a lot of female triathletes should incorporate into their ‘health monitoring’ regime (bit like regular visits to the physio or chiro), is regular iron status assessments. One-off blood tests are not always ideal as there are a number of influencing factors that can affect our one-off iron test (e.g. what you ate right before you had the test or even the night before). A good idea is to set up regular (~3-4 months or 2-3 months if you are prone to iron deficiency) iron status

check ups with your GP, this will allow you to monitor your iron levels trends and changes and may also help you intervene at the early stages of iron deficiency. If iron depletion has occurred and iron supplementation is required the typical treatment is oral tables with 100-300mg of iron ingested per day (with vitamin C to enhance absorption). This method of treatment is usually quite slow (3 months) and has been reported to cause GI upset (not pleasant for someone in endurance sports). A good sports physician or GP may recommend a dose of iron injections. Research has reported that iron injections are able to raise your body’s iron stores (serum ferritin levels) to a significantly higher level over a 6-week period compared with a matched iron intake of oral supplements (Garvican et al 2014). Following the dose of iron injections (usually over a 6-week period with injections

evenly spread out of this time) oral iron supplements may be recommended to ensure the iron levels remain at a desirable level (especially if you continue to exercise throughout this process). If you have received iron supplementation, it is a good idea to re-check your iron stores 10-12 weeks after commencing treatment. This will help determine if supplementation should continue or not. WELL, HOPEFULLY THAT COVERS EVERYTHING AND I HOPE THAT I HAVE BEEN ABLE TO HELP IN UNDERSTANDING WHY AS ATHLETES WE NEED IRON AND WHAT WE CAN DO TO PREVENT THE DEVELOPMENT OF AN IRON DEFICIENCY. HAPPY TRAINING AND HAPPY RACING AND HAVE A GREAT TRIATHLON SEASON!!!!

g n i l l Fue e d i r the

D E V O R P P A DIETITIAN

It is well established that carbohydrate during exercise can improve performance. But how do you know what sessions to fuel? Well…it depends. It depends on two main factors; the duration and intensity.

While we burn proportionally more fat at lower intensities, the overall calories burnt per minute are significantly less compared to higher intensities. So if you want to lose fat mass, rather than trundle along for hours at low intensity trying to burn fat, smash out a high intensity session to burn more calories overall.

! Intensity During exercise, we burn a combination of fuels; the main two being carbohydrate and fat. —— At low intensity ~25% VO2 max (the intensity of walking), we burn mostly plasma free fatty acids, i.e. the fat kicking around in our blood stream. —— At moderate intensity, ~65% VO2 max, (the intensity of an easy pedal on the flat), we burn roughly half carbohydrate and half fat sources —— At high intensities, ~85% Vo2 max (the intensity of sprint efforts and hill climbing), we burn predominantly carbohydrate as a fuel source.

Duration Alright, now that technical stuff is out of the way, let’s talk about when we need to eat on the bike. We know that our muscle glycogen stores (our fuel tank), last around 75-90 minutes during sustained exercise. They will run out faster if the intensity is higher (see above) and in untrained individuals. If you’re fit and well-trained, with a well tuned energy system, they may last you a little longer. Keep this duration in the back of your mind when determining if you need to eat during a ride. Short sessions, <30-60minutes For a ride less than 30-60 minutes, there generally isn’t

TriChicks Magazine | Edition 4 | January 2016

a need to eat. In this short time, you are unlikely to completely run out of fuel (glycogen) and your blood sugar levels won’t drop significantly. It’s not harmful or performance limiting if you do eat, (unless it causes gut upset), but it’s not a necessity. Longer rides, ~60-90minutes durationIt depends on the intensity. If you’re heading out for an easy spin at low intensity, you’ll be burning a combination of fat and carbohydrate as a fuel source. It’s unlikely you’ll deplete your fuel tank completely at this rate. However, if the intensity is higher e.g. sprint efforts or hills, where performance in that session is important, you would benefit from consuming carbohydrate during exercise. If you have difficulty eating on the bike, even a mouth rinse of carbohydrate appears to trigger a central nervous system effect and improve exercise performance. An accredited Sports Dietitian will be able to assist in developing a fuelling plan for you specifically. Long sessions, >90 minutes Our fuel tank is starting to red line around 75-90minutes. At this duration and longer, eating

"It may be hard to get your head around, but fuelling sessions well, will help you train harder and overall burn more calories." on the bike is important to prevent “bonking” or “hitting the wall” where your fuel tank is completely empty. A good rule of thumb is to start eating at the 45-60 minute mark for long rides so you’ve never in the red. The longer the duration, the more carbohydrate we need, with evidence of a dose response relationship. So for those epic weekend rides, make sure you fuel up appropriately.

Glucose takes 15-30mins to be digested, absorbed and utilised by the body, so it’s important to commence your carbohydrate intake early, rather than wait until you’re feeling woozy. Take home Time and time again I see athletes under-fuelling on the bike. They think that by getting through a ride with minimal nutrition they’ll burn

more calories and lose more weight. It may be hard to get your head around, but fuelling sessions well, will help you train harder and overall burn more calories. Work with an Accredited Sports Dietitian to plan a fuelling strategy that’s best for you Happy training :) Taryn

MAXIMISE YOUR PERFORMANCE

SEE A SPORTS DIETITIAN

Accredited Sports Dietitian Taryn Richardson Skype consults available

www.dietitianapproved.com.au @dietitianapproved Like us on Facebook: Dietitian Approved

Dietitien Approved's Bike Bars As follows from 'Fuelling the Ride'article

Ingredients 3 cups whole rolled oats or natural muesli ½ cup seeds and nuts of choice ½ cup dried fruit of choice ½ cup LSA mix 3 eggs ¼ cup honey or maple syrup ¼ extra virgin olive oil 2 teaspoon vanilla extract

Method Preheat fan forced oven to 160°C

Lightly whisk the eggs with a fork in a large bowl Then mix in the wet ingredients (honey, oil, vanilla) Add the dry ingredients (oats, seeds, dried fruit and LSA mix) and mix with a large spoon to combine Spoon into a baking tray lined with baking paper Bake for 20-30 minutes until turning a golden colour Leave to cool before cutting into muesli bar shaped pieces

TriChicks Magazine | Edition 4 | January 2016

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next edition!

We focus on running!

Special thanks to! Alissa Williams

Claire Badenhorst Dan Cheong Design David Simon Ryan Twist Taryn Richardson Caroline Steffen Kerryn Harvey

PHOTOGRAPHY Dennis Tan Paparazzi on the Run Keith Hedgeland

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TriChicks Magazine | Edition 4 | January 2016