The Dirt - December2013 by BMX Australia

“Queen of the Dirt” Caroline Buchanan October 2013

Welcome to a new look version of the The Dirt. BMX Australia has undertaken a significant change in how this monthly communication will be delivered to our members.

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December 2013

Welcome to our final edition of The Dirt for 2013. It’s been a huge year not only just in BMX but for BMX in Australia. To everyone that has volunteered, raced, or participated in any BMX program – thank you!! We hope you enjoyed your experience and we can’t wait to do more next year. From the Board and Staff of BMX Australia we wish you and your family a very Merry Christmas and a Happy New Year.

THE DIRT

You can be a part of too!! If you have news, event reports, photos or anything else BMX related, send them to the Editor at news@bmxaustralia.com.au

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In this Issue Feature Story: “Queen of the Dirt” Caroline Buchanan BMX Australia Development Academy BMX Australia APP LKI Giveaway Victorian State Titles Wrap Aussies Abroad National Sign on Day HP Corner

“Queen of the Dirt” Caroline Buchanan 6

There is no doubting the achievements of the ACT’s, Caroline Buchanan. It’s tough enough winning one World Championship, let alone 2 in the space of 56 days across different continents on different bikes. 2013 has been a monumental year for Caroline who has had the drive and desire to reach the highest pinnacle’s of sport all of which she dreamt of achieving from such a young age. T he Dirt managed to keep Caroline still long enough to file this interview: Caroline, thanks for taking the time to talk with The Dirt, it’s been a massive year for you, how do you look back on the year, was it a case of finish 2012 and then start again or as a continuation from the Olympics? I think its been a combination of everything. I think what sums up the whole year is when I set my goals for this year, I set them so high and I set them outside the box and definitely off the (normal) path. I think that’s why its been a successful year. I forget what the saying is, but it’s like true success comes from when you don’t follow the path of life but you veer of the path and create your own trail. I think that sums up this year. It’s been a year where I’ve had the most amount of variation and everything has been so different to what I’ve done in the past but it’s been the most successful year I think I’ve ever had as well.

Has it been a year you think you could keep maintaining or now that its been done just back to focusing on one thing? And is there a burn out? There’s definitely a burn out. This year was very heavily travel based so lots of time in planes. I 7 worked it out to be 72 flights, 34 races around the globe which worked out to be to 360 hours on planes which is like 15 days straight. This year had a huge travel element plus a lot of racing and then doing the three kind of sports – BMX, Downhill and 4X. And then trying to win 3 World

Titles in all those sports, preparing for all of them, qualifying for all of them and going out there executing it, so I think this years was a real performance based year. It’s part of my personality, I always strive super high, set my goals high; I like this pace of life and everything with it. I think next year is still going to be the same pace but put into different areas. I’ll be back on the BMX full time again, doing the World Cup circuit, that will be the goal with Olympic qualifying starting. It will be 5 World Cups, World Champs, the National series like Nerang and Nationals. I think to keep this momentum going I think in terms of my brand and my future I’m going to have a lot of projects going on, a lot of video projects doing a lot more with YouTube and videoing, so there will be a lot more content on the World Cup series, so that’s going to be a race to Rio video series. Things like that project and a few other little things, I won’t announce them yet, but “next generation” is a quick little insight into my plans next year.

When you sat down and thought about doing all 3 titles, did that not sound crazy at all? Not really. I think when I sat down and did it, you aim for the stars and you land on the moon. I aimed for those three, I ended up with 2 but I ended up with a result at the DH world champs. The 5th place on a 5 minute course and only being a second off the podium, in my eyes that was probably the hardest event of all of them. That was the one my training had to modify the most for -‐ a 5 minute downhill sprint, that was probably the biggest challenge out of all of them. For me when I look at the year I look at the 2 world titles being

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highlights, but at the same time that 5th at the DH world champs is almost like a gold medal in my eyes for me because that was the hardest for me. Who were you discussing your training with for prep of the 3 titles? And what were their thoughts? My parents thought I was crazy and they thought I was definitely over committing but they sat back and said “Caroline will learn, let her do it”. This year was the first year that the BMX program came on board with the AIS so after the Olympics a lot of things changed as well. Now I get access to the AIS in my home town, I’ve teamed up with the new Strength & Conditioning Coach Julian Jones, he’s the one who did a lot of work; also in there working with the physio’s, the bio-‐mechanics, and the sports scientists getting all that knowledge from the AIS. I told them that this was my plan this year, that I wanted to push the limits

I guess find out what my limits were as well – that was my goal and my challenge that I wanted to do. They got behind me and pieced the puzzle of together with travelling and when I could fit in training, how we’d manage to be explosive and powerful enough for a 25 second indoor BMX World Championship and then within 56 days to fly to a whole different bunch of events but have enough endurance and stamina and everything as well as the skill side of it to do the DH World Championships in South Africa and then have a mixture of all that in those last days being in Austria for the 4X World Championships which was a combination of the DH and BMX. It worked out well how those 3 world titles were placed even though they were so close together.

With DH there’s another whole set of elements thrown in there too – fast

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sections, technical sections with tree roots and rocks? Basically it was 3 different energy systems for 3 different sports, 3 different skill sets definitely and then at the Worlds, 3 different race strategies – DH your timed, you’re on your own pushing that pain barrier especially for a BMXer and puking was basically the goal, it was inevitable that was going to happen at the bottom. And then the mindsets for each three of them as well plus the training for all three were completely different. You mentioned the DH felt like a gold, but when you look back at them all, do you do so thinking one mattered more than another? They are all pretty even actually because in 4X after I won the 2009 & 2010 World Championships I basically hung that bike on the wall and then focused on the Olympics; so I sort of sat back and watched the World Championships for those few years while I was doing BMX and watched it and became really hungry. After the Olympics I wanted to go back and win back that rainbow jersey. That was a big goal and it was 2 years built up hunger, but I think the BMX was 10 years built up hunger. I’d been to 10 BMX World Championships since the age of 8 which were the first World Championships I ever went to -‐ they were in Melbourne. So travelling ever since then and going to all those World Titles and never winning a world title in BMX, I won the time trial in Birmingham but had never actually won the big race event and never at an elite level that was a long time coming, so I think I’d say BMX was the most special. It was close to home, there was a huge Aussie contingent, it was the biggest team we’ve ever had, the most Aussie spectators we’ve ever had in a crowd, it felt like that home town win with their support…. even though they played the wrong national anthem!

Comparing the Olympics to a Worlds, are they on par? Having only done the one Olympics in London, competition wise, in my eyes the World Championships and the Olympics are both on par. The Olympics is a bit of a lottery, there were

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a lot of riders riding outside of their ability so there was a lot of crashes and a lot of luck involved as well. A lot of the riders I would have picked to be in that Olympic final weren’t and a lot of the people I picked to be on the podiums weren’t on the podiums – there were a lot of surprises. I think the Olympics is a bit more a lottery where the World Championships are more consistent – it’s very hard competition, you could almost pick the podiums coming in, but I think the World Championships are one of the hardest titles to win. There’s a video on your YouTube account that shows you on the gate of the 8 Girls final – what do you think when you watch that video and where you’ve gone in the sport? That was my first World Championships that I ever went to. I look at that race and I was pretty young. I think that is exactly how I picture every 8 year old girl at their first World Championship race. I was completely naïve, I thought it just another local Tuggeranong BMX club race, I was sitting on the gate waving at the crowd and completely missed my start -‐ I just had fun with it. My parents could see that bright future in me, they gave me any opportunity to guide me in the right direction they said to me as an 8 year girl “do you want to go to Melbourne and race your bike?” and I was like “yeah, cool let’s do it” and off we went. That’s where it all began.

I think it was good having the last World Championships so close to Australia in NZ, there were so many Aussies that were in the crowd and could see me win that title and who have followed me over the years. But I think especially to see the devastation of London and me making that mistake and failing myself at the highest level to turn around and come back a year later and be back on track and put those demons of London behind and get back up on top.

Do you see those championships as offering a lot of hope for the riders in the sport, that they could be a part of an event like that which gives them inspiration for their own future and the sport? Yeah that’s a huge thing. I know that with the Olympic games that’s a huge inspiration for all the riders to see Sam win the silver medal. And to see the Aussie team do so well and to see myself winning and Lauren finishing second with both of us on that podium – Australia is definitely dominating a lot more now than when I was young. There’s a lot more of that Aussie pride element to the sport which is quite inspirational for riders to be a part of Team Australia and going to World Championships. We asked our Facebook followers to submit questions they’d like you to answer, this one is from Chris Kline: Who was your biggest idol growing up? And who do you look up to now?” Luke Madill was my biggest idol when I was growing up You make him sound so old… I know, (laughs) he could be my dad. More laughing…. Do I have to edit that out? If you leave that in he’d hate it, but it would be funny though. Yeah, Luke was definitely my idol growing up, he rode for Powerlite, so I rode a Powerlite; he was a poster on my bedroom wall. Growing up now, about three years ago Layne Beachley’s foundation Aim for the Stars started supporting me, Layne has been a huge mentor and role model to me as well as Robert De Castella, Olympic marathon 11 runner from Canberra. Those two over the past three years have been my main role

models and mentors that I look up to.

What would you like to do to help girls get into and progress through the sport? I’m going to be setting up a NextGen Buchanan development team. I’ll have two little girls, two little BMX racers in Australia who I’ll be mentoring and help develop and supporting them to help get them to the races in Australia and to help pass on my knowledge that I’ve had and bring them under my wing. There’s more to it and it’s something that in the new year I’ll be able to talk a lot more about. I want to take you back to the Elite Women’s Final at the Worlds, on the gate there’s Lauren and yourself, by the end of the lap the pair of you have crossed the line 1-‐2 and stood on the podium together. What does that do for women in our sport? It’s huge, it’s never been done for women at the World Championships. There has never been an Aussie female who has won and then an Aussie female to then come behind in second. What it does….. I think for the program it has always been a goal of Wade’s to have more than 1 person on an international podium and it has always been a goal of mine to win a World Championship and obviously for Lauren as well. For both of us not to have our greatest results at the London Olympic games but to both turn it around in the World Championships final and to both cross the line in first and second and stand up there listening to the national anthem together. It made it quite special sharing that moment.

What’s life like in the program? Its still a very individual sport but you are a part of a team of Australian BMXer’s. 12 It got really hard leading into the Olympic games when there was 4 girls going into 2 positions when Rachel (Bracken) was in it as well before she dropped out. Then there was 3 of us girls

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battling for 2 positions so coming into the Olympics it was a lot more intense and hard. We are in close vicinity to each other, we are travelling together, we are eating together and training together but at the end of the day we are in competition with each other while we are on the track. Now it’s not so bad, there’s always that element involved in competition but when we are off the track we are all friends. When we are on the track we aren’t team mates anymore we are all individual riders. Not only have you been travelling for major events, but you’ve been to a number of other smaller events too. What’s life like as an athlete travelling the world and how do you cope?

With this years its actually been really nice, those plane trips I look forward to as I know I can sit down and switch my brain off and relax. Those plane rides are kind of like my zen, my meditation, I can chill out, I really like that. This year was a lot, I think I wanted to break off that path of what I’d done over the last couple of years of following the pack with World Cups and World Champs, those sort of events are just eat, sleep and train. That’s why this year I had those other challenges of the three different sports and different races, within that also I wanted to give back at the same time. Going to the Caribbean, that was one of the first major BMX races they’ve had done there. It’s a tiny island, the widest part of the island is just 3kms wide so it’s very small but they have a great BMX track. We did coaching there, half of the kids couldn’t speak English but they absolutely loved having all the pro riders so I think spreading that awareness of BMX. Also doing a lot of media, it’s been a goal of mine as well to get BMX on that mainstream, household name level, that’s only going to pave the way of the future for the riders coming through for sponsorship or support in that element. That’s a testament to Australia for loving BMX but

also for riders like myself and Sam who are getting in that mainstream media and helping it become that household name.

Do you see yourself as a pioneer in that space or is it a burden? I think it’s more of a role that I’ve naturally taken on board. I’ve naturally got that as part of my personality, ever since I was a little girl I’ve always been that over-‐achiever and the girl that’s tried to do everything, be the teacher’s pet and get A’s on every assignment. Did you get A’s? Not all the time….. but I tried! So I think I’ve almost taken on a bit of the role myself. BMX is a growing sport but without the athletes being available to the media and being available to grow the sport and to do coaching clinics and go to different events by doing things outside the box that gets the sport recognised, without doing that it limits the amount of growth. That’s one of the strengths of the sport don’t you think? At anytime you can see on the likes of Facebook, Pro riders giving back to the kids by doing coaching clinics probably more than any of the other types of cycling.

Yeah I think it’s the strength of the sport and it’s the strength of the BMX community -‐ that’s what I’ve fallen in love with. Travelling around the world I think Australia really needs to continue that pride and be proud to be a part of BMX Australia because I know the US is losing that even though it’s huge and its always been a dream of mine to come over and race the US series. I think Australia has a lot more of that community and family aspect and Elite’s being more involved with those younger riders. I hope Australia continues to have that. 13 Do you see that as being borne out of where we are located globally? We have a tighter

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stronger community being a little bit removed from the rest of the nations? Yeah, 100%. I think as well the grass isn’t always greener on the other side. I think a lot of Australian’s aspire to go race the pro US series and be in America, but I think a lot of those American’s really aspire to having the support of their nation like Australia does for its riders. The opportunities afforded to Australian riders are so much more too. An American rider could never go and meet Obama, but I’ve been able to go and meet our Prime Ministers and Prince Harry. I think people should be really proud of BMX in Australia and definitely with the build up to the next Olympic games it’s going to build even more. It’s only been in the last year that I’ve really noticed that, we’re very lucky to have what we have in Australia. This year you’ve not only won on the bike, but you’ve won a lot of accolades off it too.

Did you think about what was possible off the bike, especially being named Australian Cyclist of the Year?

I had a little bit of expectation of being named the Female BMX and Mountain Bike Rider of the Year, based on the 2 World Championships I’d won, but I didn’t expect to be up for the People’s Choice. That one is voted by your peers in the whole cycling community; road and track cycling would have a bigger following and more cyclists involved in that, so I assumed a roadie or a track cyclist would get that; so that was a huge surprise to see that there is that bigger following for BMX and that BMX is on that same level that road and track cycling is on as well as mountain biking. And then the Oppy, that blew my mind, I was pretty emotional. When I got up there and received that, that was a little girl dream, I’d be going there since I was a junior to the first cycling awards and had

been seeing the likes of Anna Meares and Cadel Evans up there – they are absolute super stars, Olympic Gold Medallist, a Tour De France winner, I’d never thought I’d be able to put myself on that same level. I think I surprised myself this year, when I set out with the goal of wanting to win 3 World Championships and coming home with 2. I didn’t think of all the accolades or history that would be written by doing that. I never thought if I achieved that I’d be the first Australian woman or the second female in history to win 2 separate disciplines at World Championships in one year for those accomplishments to put me in contention for the Oppy and then the AIS Athlete of the Year either. Winning those awards helped it sink in more this year. What was the reaction from the other athletes in contention, when you as a BMX athlete came through and grabbed every award that is usually awarded to road and track cyclists? This was the first time a BMX athlete had won the Oppy and People’s Choice. Mainly I had a lot of respect from people, it was more of a surprise to me than it was to a lot of the road and track community. I’d been the one out there who had been on the go being so busy and a lot of this year hadn’t sunk in so much, but it had sunk in to the rest of Australia. I went in there with blinkers on not really expecting to win. I had an interview with Reece Homfray who won the Emerging Journalist Award on the night and even he said he’d written an article prior the awards night for who his pick for the Oppy was and he’d picked Simon Gerrans or Richie Porte. And he even said, “excuse me for my ignorance I should have done my background research, I just naturally put Oppy and

road/track cycling hand in hand”, but he said sitting there watching and seeing the results of what I had done this year and listening to me talk, he took a step back an realised -‐ it’s a step in the right direction for BMX. You mentioned it your achievements hadn’t really sunk when you were winning the races, has it sunk in now that you’ve got a little bit of a break? I think that week of the awards where I was named the ACT’s Young Australia of the Year, the Cycling Awards, the Ausport Awards night and then also being named Canberra Citizen of the Year gave me that time to sit back and let it all sink in. I’m someone who’s never really content. I think it’s sunk in, I’m very proud of myself, a big pat on the back but the goals have already been set for next year, a lot of new projects happening and I’m very excited for this whole next gen push that I’m going to do next year. One last question that was sent in via Facebook, where would you like to go out for dinner? Not sure if that is an offer or not, but… (Laughs)… I do love Mexican food…. or something healthy. 16 CONGRATULATIONS CAROLINE!!

BMX Australia has launched the BMX Australia App for Apple and Android smart devices as it continues to offer its members the most up to date and current technologies keeping its members and the BMX community connected and informed. The free App is available in the iTunes Store for iOS devices and in the Google Play Store for Android devices. BMX Australia’s General Manager Mark Louis said the creation and development of the App adds another platform for its members to stay connected and be engaged. “It was a natural progression of our digital strategy to offer an App to our members and fans of BMX,” Louis said. “The internet is changing the world, the devices we use and the way we communicate. The challenge for BMX Australia is how we leverage our presence in the new market place. The BMX Australia App houses all social media, BMXATV, live results, events, and membership and allows users access on any device any time and anywhere. As we move into the next digital age of content management, The BMX Australia App provides a platform for the future commercialisation of our own exciting content.” What sets this App apart from others is that there is something for everyone and for every application within BMX. Clubs can utilise the App to sign on members at their club events

with the App integrating into the membership database. A new rider can simply arrive at a club, express their interest in becoming a member which the club can grab a smart phone or tablet with the App on it and then guide the new member through the process of registering; it eliminates the need of bulky IT infrastructure with most smart devices capable of being a 3G connected. The BMX Australia App allows users to take photos and upload them, watch live racing from events that BMX Australia will live stream or from any race they might have missed on BMXATV as well as having the ability to buy BMX merchandise through the online shopping cart. All of these features are accessible on any smartphone or tablet at any time of the day. Available today as a free download, the BMX Australia App is a full function, fully integrated mobile application that meets the needs of the sport’s members, clubs and followers giving them all the information they need anywhere, anytime. Make sure you check out the LKI competition this month, you’ll need to download the App to enter.

The Dirt’s State Titles wrap literally wraps up for 2013 with the Victorian State Titles. Held in Frankston in late November, Victoria’s event was the last major race on the national calendar. The 2013 BMX Victoria Open State Titles featured nearly 1000 entries from across Australia and Pro racing over two days. With close to 1000 entries from all over Australia, the 2013 BMX Victoria Open State Titles was like a mini Nationals for some classes. Fortunately, following heavy rain and flooding earlier in the week, the sun came out for racing. The track was smooth and fast thanks to the great work by Frankston BMX club. The 2013 BMX Victoria Open State Titles featured Pro racing over two days. For 2013, a "Pro Spectacular" was introduced to showcase our top flight riders on Saturday. This included a "Hot Seat" time trail competition for each Pro class. The hot seat was right in front of a painted cow from Shepparton council to promote the 2014 BMXA Nationals. The Hot Seat winners were: - A Pro Women: Tahlia Waldron - AA Pro Women: Chelsea King - A Pro Men: Wade Turner - AA Pro Men: Bodi "Turbo" Turner The time trial was used to qualify the top eight riders for the Top 8 Shootout with a total Prize Pool of $2250.

Big novelty cheques were awarded to the first place of the Top 8 Shootout: - A Pro Women: Antonia Rickett - AA Pro Women: Chelsea King - A Pro Men: Wade Turner - AA Pro Men: Tom Siinmaa Sunday followed up with more fast and furious action. The time trial results were used for seeding the Pros for racing. Sunday saw all the 20” riders racing from 8 year olds to 50+ riders. Also incorporated in the event was the super fast A and AA riders. It was a spectacular day with 3 moto’s, quarter finals, semi finals and finals all running smoothly throughout the day. AA Mens Winner : Bodi Turner AA Womens Winner : Chelsea King A Mens Winner: Brock Griffiths A Womens Winner: Casey Northcott

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Tahlia Waldron

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Caroline Sobotka

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Joshua McLean

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Benjamin Thomson

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James Tait

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Reece Ellis

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Felicia Thomas

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Justin Duncombe

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Cooper Tye

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Thomas Freeman

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Rory McNamara

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Georgia Mavin

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Rayna Anesbury

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Talon Dobson

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Maddi Shadbolt

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Matthew White

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Joshua Boyton

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Dion Bromley

1 3 Boy s

Jaden Rice

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Millie Reed

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Ethan Partridge

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Ashlee Miller

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Thomas Mitchell

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Phoebe Wallen

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Patrick Bognar

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Jarrah Hecker

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Joel Marsh

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Sarah Ritter

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Thomas Tucker

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Sienna Pal

BMX Australia is pleased to announce the introduction of the BMX Australia Development Academy which has been developed to assist both athletes and coaches reach to their full potential and replaces all previous programs including the National Athlete Development Program (NADP). The BMX Australia Development Academy has been introduced to provide riders aged 14 years through to Elite for men and women, and coaches with a clear pathway and is linked directly with the BMX Australia High Performance Program providing improved continuity and communication. The objectives of the BMX Australia Development Academy Program are as follows: • Identify the best talent through, clubs, competitions, and state coaches and deliver them into the National Pathway. • Provide expert and intensive coaching to identified athletes. • Run development camps with significant value-‐add sports science. • Provide coach development, pathway opportunities and succession planning. • Longitudinal monitoring through competitions, training and sports science testing. • To prepare and develop athletes for National Team selection 25 • International event support

The National Pathway for riders is below.

To be an effective member of the BMX Australia Development Academy an athlete will need to have the following minimum attributes; • Commitment – to becoming the world’s best rider • High level of work commitment – train constantly and effectively • Be highly organised – care for yourself in camp/race situations • Effective communicator – reply to emails and requests with detail and in a prompt manner The BMX Australia Development Academy will comprise of both male and female athletes in the 14, 15 & 16 year age categories (year of racing) as well as Junior Elite and Elite for males and females i.

The BMX Australia Development Academy Squad will be selected with the overall objective of identifying athletes with a demonstrated ability or potential to deliver medal winning performances at National and World Championship level in the 14, 15 & 16 year age divisions and to maintain consistent development for Junior Elite and Elite riders.

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Selection priority will be given to athletes within the 20” BMX class.

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Athletes have to have an Australian passport and be a citizen of Australia to be eligible for selection in the National Program and represent Australia in the World Championships

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A rider must compete at a minimum number of National Series events to be eligible for the BMX Australia Development Academy. This number will be based on the total number of rounds for that specific year. 26

The indicative team numbers will be set as follows; • Elite – 4 Male, 2 Female riders • Junior Elite – 4 Male, 2 Female riders •16 Years Age – 2 Male, 2 Female riders • 15 Years Age – 2 Male, 2 Female riders • 14 Years Age – 2 Male, 2 Female riders

The BMX Australia Development Academy provides a pathway for coaches and mirrors the riders pathway. The pathway provides opportunities for State Coaches to work with BMX Australia Development Academy coaches in all Development Academy Camps as well as maintaining constant communication regarding riders within the Academy. All State coaches are invited and encouraged to attend and participate in National Development camps. The BMX Australia Development Academy will be staffed with two coaches and supported by the BMX Australia office staff. Riders for the 2014 Development Academy will be selected shortly.

Aussies Abroad Sam Willoughby has capped a hugely successful year in the United States by winning the USA BMX Grands over the weekend and making it back-‐to-‐back victories in successive years. Willoughby had an unassailable lead in the Overall Series, but had to come back from a fourth place in the first of three races in the finals. He won the next two races finishing ahead of American’s Nic Long and Connor Fields who finished second and third respectively. It was a long weekend of racing in Tulsa, Oklahoma with riders having to wait in excess of 4 hours between races such was the attendance at the event dubbed the single biggest BMX event in the World. Willoughby had wrapped up the Race of Champions event the day previously and was the undisputed favourite going into the weekend. Already this year Sam held the record for the most consecutive wins in the USA BMX Series where he strung together 13 wins in a row. The new record was established 15 years after the last record was set in 1998 when Johns Purse set it at 8 consecutive wins.

Willoughby led a charge of 9 Australian riders in the US with BMX Australia’s Caroline Buchanan recently crowned Oppy Medal Winner was due to compete as well. Buchanan was struck down with illness and making matters worse succumbed to food poisoning forcing her to pull out of racing.

Australian Finalists AAPro – 1st Sam Willoughby APro – 5th Darryn Goodwin Girls Pro – 5th Caroline Buchanan Vet Pro – 8th Corey Stafford 15 Expert – 6th Jye Hombsch

BMXA NEWs • AGM & Election The Annual General Meeting of BMX Australia has today voted Andy Mellish to the position of Vice President while Cameron Murray was re-‐elected to the Board of Directors. Mr Mellish (QLD) has previously held the appointed position of National Officiating Director, a position he will step down from to become Vice-‐President. Mr Murray (VIC) was re-‐elected for another 2 years to the position of Events Director. The meeting in Sydney was attended by the BMXA stakeholders from the eight State and Territory Member Associations where it also adopted the 2013 Annual Report. BMXA Board President: Barry Knight Vice President: Andy Mellish Sally Howie Cameron Murray Abe Schneider

Nunc cursus magna quis • Annual Report The BMX Australia Annual Report can be viewed online by going to the BMX Australia website. In it you’ll find a comprehensive results listing from the National Series and National Championships plus World Cup’s and the World Championships. Also in the report is the current status of BMXA’s membership, it’s an interesting dissection of who our members are, what type of membership they hold and where they are from.

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Advertising is available in the monthly editions of THE DIRT. Reach thousands of people each month. BMX is a youthful, family oriented sport demographic. Members are aged b etween 2 years through to 70 years are located right across Australia. There are several options available from full page, half page, quarter page and strip advertising – from causal rates to long term. For a30 m edia kit, please call BMX Australia on (02) 9339 5800 or email news@bmxaustralia.com.au

2014 National Sign On Day National Sign on Day is back in 2014!

AIM To reach people Australia wide who haven’t seen or experienced BMX before. WHY BMXA HOLDS NSOD WHEN Membership revenue 8-‐9 February Volunteers to assist the club 15-‐16 February Spectators 22-‐23 February Greater funding pulling power April-‐May (NT only) Potential Sponsorships Raising the profile of the Club Greater awareness of sport in the local area

Clubs: Contact Lauren Ross – National Development Coordinator for details on how to hold your own National Sign on Day: development@bmxaustralia.com.au 31 For more details: www.bmxaustralia.com.au

HPP CORNER Supplements

Paul Sales -‐ BMXAHPP

There are a number of supplements that may appeal to BMX riders trying to gain an edge over their competitors. However, the majority of these are not supported by scientific evidence. Some products that may be useful to riders are described below. It is important to note that supplements can are only useful as an addition to quality training and a good diet. Junior and recreational riders will gain more benefit from perfecting training and dietary practices than from using any particular supplement, so such use is not encouraged. Supplements – Carbohydrate gels, sports and cereal bars, liquid meal replacement (Protein shake), sports electrolyte drinks. Fluid intake – 300- 400ml 45 minutes prior to competition and 150- 200ml every 15- 20 minute during activity. 3 - 4 litre’s a day, 3 days prior competition. A good means of identifying your hydration requirements during events such as training and competition is take your weight prior to the event and at completion of the event. If weight is within 100grams your hydration practice was good, if a loss in body weight is outside of this you need to replenish at a ratio of 1:1.5 meaning a loss of bodyweight in grams is 500gr you water replacement in millilitres needs to be 750ml. Main meal intake – 3- 4 hours before competition. Meals per day – At least 5 meals a day instead of 3 big meals. Snacking during competition days. Carbohydrate – main fuel source for exercising the muscle. Stored as glycogen in the muscle. Cannot train without enough carbohydrate. Will not contribute to body fat unless taken in excess. Needs to be eaten at every meal and snack. Examples – Breakfast cereals, bread, crumpets, muffins, pancakes, rice, pasta, noodles, potato, sweet potato, bagels, fruit, tinned fruit, sultanas, juice, Gatorade, sports bars, baked beans, creamed corn, sugar, honey, jam, jelly beans, Protein – Repairs and replaces damaged cells. Extra protein will not increase muscle bulk. Most people tend to eat more than they need. Can contribute to excess body fat. Examples – Chicken, beef, lamb, veal, pork, fish, tuna, salmon, prawns, milk, cheese, yogurt Fat – Used as energy source. Excess contributes significantly to body fat Examples – margarine, butter, peanut butter, olive oil, chocolate, chips, sweet biscuits, nuts, pastries, pies, sausage rolls, fatty mince, supreme pizza, mayonnaise, cream, fried food 33

Carbohydrates BEFORE

AFTER

Low Glycaemic (GI) Index

High Glycaemic (GI) Index

Absorbed Slowly

Nutritious

Vitamins Minerals Fibre

Non Nutritious

Cereal Rice and corn cereal e.g. cornflakes, rice bubbles, weetbix, shredded wheat, sustain, puff wheat, nutragrain, breakfast bars.

Grains Pasta, muffins, long grain rice, basmati rice, grain bread, rye, oat bran bread, fruit bread, pita bread, linseed breed.

Grains Quick rice, wholemeal/white bread, crumpets, waffles, cous cous, gnocchi.

Vegetables Corn, peas, carrot, potato, sweet potato.

Vegetables Baked potato, pumpkin, parsnip, beetroot.

Fruit Apples, pears, grapes, oranges, fruits juice, dried apricots, mango, peach, plum, sultanas, grapefruit.

Fruit Watermelon, bananas, pineapple, rockmelon, raisins.

Biscuits Shredded wheatmeal, oatmeal, plain digestives, ryvita (soy and linseed).

Biscuits Plain Ryvita, sao, water cracker, kavali, crispbread, arrowroot, rice cakes.

Others Baked beans, lentils, chickpeas, milk, fruit yoghurt, vitari, sustagen sport.

Others Sports drink.

Jam, Nutella

Honey, lollies, cordial

Chocolate, cakes, Jatz, pies, pastries, chips, crisps, peanuts.

glucose, corn chips, muesli bars.

Absorbed Quickly

Cereal Porridge, bran cereal, Special K, all bran, sultana bran, vitabrits, miniwheats, natural muesli.