DAVID BECKHAM END OF AN ERA
JOCK ATHLETIC PAYS TRIBUTE TO ISRAEL FOLAU ALTHOUGH GLENN MCGRATH WAS NAMED IN THE LEADER SPORTS HALL OF FAME, WE COULDN’T GO PAST ISRAEL FOLAU, SOON-TOBE DUAL INTERNATIONAL, ABOUT TO DEBUT FOR THE WALLABIES AGAINST THE IRISH & BRITISH LIONS. A MAN WHO AT A YOUNG AGE HAS CONQUERED EVERY ACCOLADE IN RUGBY LEAGUE, HAD THE COURAGE TO LEAVE THAT SPORT AND TRY THE TOTALLY FOREIGN AFL WITH GREATER WESTERN SYDNEY, AND HAVING BEEN SUCCESSFUL AT THAT SPORT THEN SWITCHED TO RUGBY UNION AND AFTER ONLY A HANDFUL OF SUPER 14 RUG`BY MATCHES, WHERE HE HAS CLEARLY DOMINATED, IS NOW SELECTED IN THE WALLABIES. AMAZING. WE ARE IMPRESSED. NOT JUST AT HIS ATHLETIC ABILITY, BUT AT THE COURAGE TO LEAVE THE TOP OF THE WORLD IN ONE SPORT TO TRY NOT JUST ONE OTHER SPORT, BUT A SECOND AS WELL. AS A PROFESSIONAL SPORTSMAN YOU ARE LUCKY IF YOU HAVE A TEN YEAR CAREER, SO TO PUT THAT AT RISK TO TRY SOMETHING NEW
SHOWS
MAGNIFICENT
COURAGE,
CONFIDENCE AND SELF BELIEF. WELL DONE - WE HOPE YOU DOMINATE FOR THE WALLABIES!
Image courtesy of Greater Western Sydney Giants.
EDITOR’S LETTER
Hanny Allston, a World Orienteeting Champion & elite Australian distance runner. Image courtesy of Hanny Allston, www.findyourfeet.com.au
GREAT NEWS - AFTER BRINGING US MONTHLY EXERCISE & PREGNANCY UPDATES FOR THE PAST 6 MONTHS, OUR FAVOURITE OLYMPIAN, ELOISE WELLINGS, AND HUSBAND JON HAVE HAD A BEAUTIFUL BABY GIRL. CONGRATS EL, YOU WILL BE A GREAT MUM. I WAS SPEAKING TO OUR TRAINING GROUP AT SANDHILLS LAST WEEKEND ABOUT WHY WE BAN NEGATIVE COMMENTS AT TRAINING. NO ONE IS EVER ALLOWED TO COMPLAIN ABOUT DOING HARD WORK. IF THEY DO, THE WHOLE GROUP GETS 50 PUSH-UPS FOR ANY PERCEIVED NEGATIVE TALK. THIS HAS A PURPOSE. AS I EXPLAINED TO THE GROUP, AS AN ATHLETE YOU WANT YOUR MIND TO BE STRONGER THAN YOUR BODY. TO BE THE BEST YOUR MIND HAS TO TELL YOUR BODY TO DO THINGS IT DOESN’T WANT TO DO AND TO PUSH HARDER PAST THAT POINT THAN YOUR OPPOSITION. TO ME THAT’S A BIG PART OF MENTAL TOUGHNESS. DAN ATKINS TALKS ON EXACTLY THIS IN RACING, TO MAKE SURE YOU GET EVERYTHING OUT OF YOURSELF AND YOU PUSH YOUR LIMITS. SOMETHING HE WILL INSTILL IN HIS ATHLETES IN HIS NEW ROLE IN WA AS THE TRIATHLON WA & SA HEAD OF HIGH PERFORMANCE. I KNOW HE WILL DO GREAT THINGS OVER THERE. LAUREN KITCHEN PREPARES FOR THE MOST BIGGEST RACE ON THE FEMALE CYCLING CALENDAR, THE GIRO D’ITALIA. WHAT A GREAT INSIGHT SHE GIVES US INTO HER PREPARATION FOR SUCH A GREAT RACE WHERE SHE WILL BE COMPETING IN THE WIGGLE HONDA TEAM. A BIG CONGRATULATIONS ALSO TO JA ACADEMY REGULAR RICKY PONTING AND THE MUMBAI INDIANS, WHO WON THIS YEARS EDITION OF THE INDIAN IPL - WELL DONE PUNTA! WHO BETTER TO GRACE THE COVER THIS MONTH THAN FOOTBALL LEGEND DAVID BECKHAM, WHO ANNOUNCED HIS RETIREMENT FROM PROFESSIONAL FOOTBALL LAST MONTH. HIS CONTRIBUTION TO FOOTBALL THE WORLD OVER WILL LONG BE REMEMBERED. VERY APPROPRIATELY I LEAVE YOU THIS MONTH WITH A QUOTE FROM ONE OF OUR TOP ATHLETE, TEAM OWNER OF THE WIGGLE HONDA CYCLING TEAM AND COMMONWEALTH GAMES GOLD MEDALIST ROCHELLE GILMORE: “PUSH SO HARD UNTIL IT HURTS, AND THEN WHEN IT HURTS, SEE IF YOU CAN PUSH HARDER!”
12 TILL THE END Dan Atkins
22 TRAINING & RACING:
HAMILTON ISLAND STYLE Jock Campbell
30 GIRO ROSA: PREPARING FOR THE WOMEN’S GIRO D’ITALIA Lauren Kitchen
34 NORTH FACE 100 - RACE REPORT Peter Colagiuri
40 BITE-SIZE NUTRITION:
FOOD FOR KIDS IN SPORT Rebecca Gawthorne
44 GET ACTIVE:
IT’S NOT ROCKET SCIENCE Empirica research
48 ATHLETE NEWS Jock Athletic
EZINE BRAINS TRUST PUBLISHER Jock Athletic EDITORS Jock Campbell / Melissa Campbell ART DIRECTOR/DESIGN Kiss the Sky ADVERTISING/PRODUCTION Melissa Campbell 8
CONTRIBUTORS Dan Atkins, Jock Campbell, Peter Colagiuri, Rebecca Gawthorne, Peter Hadfield, Daniel Lane, Michael Martin, Siobhan McCarthy, Craig Stevens, Paul Watson, Eloise Wellings
IMAGE: Harrison jockathletic.com Wiles, 16, celebrates winning the U19 NSW State Mountain Bike Championships at Ourimbah.
EDITORIAL OFFICE Jock Athletic | PO Box 1186 Cronulla 2230 0415 998 636 | EMAIL ezine@jockathletic.com www.jockathletic.com
SUBSCRIBE NOW »
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Image courtesy of my proud dad, Jonathan Wellings, www.birdandbee.com.au
INTRODUCING ••••••
INDIA ROSE
WELLINGS ••••••
OUR FIRST “EZINE” BABY, LIL’ INDIA ROSE, THE FITTEST NEWBORN EVER, MADE HER WAY INTO THE WORLD ON SATURDAY 18 MAY TO VERY PROUD PARENTS, ELOISE & JON. AS EXPECTED, MUM ELOISE HANDLED IT LIKE A PRO AND WE’RE PLEASED TO REPORT ALL ARE SETTLING IN COMFORTABLY BACK AT HOME. ONCE EL IS BACK ON HER FEET, SHE’LL BRING US UP TO DATE WITH HER NEXT RACING CHALLENGES, HER TRAINING DIARY, HER PLANS FOR RIO 2016 AND HER TIPS & TRICKS FOR TRAINING WITH BUBS. WELCOME TO THE WORLD, INDIA ROSE.
TILL THE...
END
DAN ATKINS
LOVE IT OR HATE IT, MY FAVOURITE MOVIES OF ALL TIME ARE THE ROCKY MOVIES. I HAVE TAKEN (STOLEN) A LOT OF MY LIFE MOTTOS FROM THESE MOVIES AS I SEE THEM AS MORE THAN JUST ABOUT A MUMBLING, STUMBLING BOXER FROM PHILADELPHIA. Sylvester Stallone has been quoted saying these movies replicate his life and mirror his battle to become something more than ordinary. In the 4th movie where Rocky takes on the Russian Ivan Drago, there is a one liner that I have constantly go through my head. Drago says to Rocky, “Till the End”and Rocky responds “Go for it”! Really cheesy, I know, but think about it, when does the race finish? Well, it is at the end! That is it. It’s not 5km from the finish, definitely not after the bike THE END. In all honesty this is (to me anyway) one of the most honest commitments you can give to yourself throughout all the cold months. Write it on your wall, on your mirror, your fridge, where ever you can see it 5 times a day to remind you of why you do what it is you do. But commit “Till the end.” In my time as a triathlon coach I have had the privilege to see some up and coming athletes that have risen above all and fought for what they believe in. They haven’t given up when, to be honest, most before them have. This was never more evident than during the 70.3 Ironman in Busselton, WA in mid-May. Two athletes I have come to be very fond of as athletes because both have gone away from
the sport re-established themselves and come back better than ever. My view is for both boys are that some “expert” opinions decided to analyse the athletes from the outside instead of inside out. James Hodge (21) and Sam Appleton (22) proved that the quote “till the end” meant all the way to the last inches of the finish line in a 70.3.
THE FACE ON THE TWO BOYS SHOWS ME MORE THAN JUST A PODIUM. IT SHOWS A TOTAL COMMITMENT TO THEIR PHYSICAL CONDITIONING. IT FINALLY SHOWS THAT PAIN IS THE ONLY WAY YOU’LL EVER GET ANYWHERE IN THIS SPORT. Whilst James was the one that got over the line ahead of Sam to claim 3rd place, should Sam feel like he lost 3rd place? NO WAY Sam should feel that he earned 4th. Hearing about the boys sprint didn’t surprise me at all. Both are fighters. Street fighters. Hell, if I was a race promoter I would get both of these boys on my start list because you can be sure of a battle till the end. I know both would smile and think for a moment of the pain they would put their body through but that is what it is all about. I am also sure both would never back down. I sat down with James & Sam and asked the boys two questions about what it takes to fight till the end and never lose faith in their quest for glory:
1. WHAT IS GOING THROUGH YOUR HEAD WITH 2KM TO GO IN A 70.3 KNOWING YOU’VE GOT SOMEONE HUNTING YOU DOWN OR FOR YOU SAM, SEEING THEM JUST UP THE ROAD? JAMES: At the turn around with 3.5km to go I took one last glance across at Sam to see his body signs, looking to see how much he was suffering. Sam has an impressive poker face;
poker face. At this stage I had a mere 30-40 second lead on a very fast finishing Appleton, so I grabbed a cup of water to cool my head down and then went for the line. Over the next 2.5km I dug deeper into my pain threshold than I had ever before, my legs were screaming and no Jens Voigt “shut up legs” quote was going to relieve the pain that I was experiencing. At 1km to go I turned round to see that Sam was only 60m behind. My body felt like quitting and settling for a fourth place finish, but my mind was never going
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to let that happen. I was going to finish this race all the way to the line and leave nothing in my tank, and whatever result I finished with, at least I would know that I had given it my best shot. With 800m to go I passed my Shotz Nutrition sponsor, Darryl Griffiths, he gave me the biggest boost of energy with his amazing passion when cheering for me. It was a weird situation though because Sam is also sponsored by Shotz Nutrition so Darryl was also cheering with as much passion for him, wanting us to both do our best. This creates an amazing situation of willpower and pride flood through our bodies. I continued to surge and by the time I got to 400 metres to go, the amazing crowd to the finish line was roaring with excitement and anticipation. At 16
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the same moment my legs lost total feeling to the ground, my legs had literally started to buckle beneath me. I looked back again and my stomach sunk, the belief that I could even make it to the finish line started to fade in my mind because it felt like Sam could tap me on the shoulder now that he was so close. I find it amazing that all the hard days of training leading up to the race that we have both worked just as hard at, have resulted in us lining up on race morning, drilling our bodies to the wall for nearly 4 hours, to then come down to a 10 second deficit between us that we had to settle with an epic sprint finish for 3rd place. The finish chute was slightly down hill and went from road to uneven grass, this was not good for my legs and they were
collapsing. I turned around to see Sam was right with me in the final chute. My desperation and willpower was what got me there in the end and that got me the 3rd place, 5 seconds in the end. Sam was running much faster than me, I finished with a 1.17 low and Sam finished with a 1.14 low for the 21.1km, so for me to get to that finish I knew I had to push my body past its current capabilities which is what I did. This is the reason for me being sorer for so many more days later than usual, but far out it was worth it.
I swear I could have almost touched James but he surged again and got to the line just in front of me. I don’t really remember what was going through my mind; it was kind of like slow motion and a blur.
SAM To be honest I didn’t really know how far James was in front of me until 3.5km to go when I saw him at the turn around. I was running hard at this point because I was concerned of 5th place who was taking some time out of me. At the turn around I saw Hodgey and I thought maybe I could get him, but I was already very close to my limit. Out of the u turn I just kept my eyes on Hodgeys back and focused on bridging up to him.
JAMES: These statements from several coaches over the years are one of my biggest motivations in the sport of triathlon. To be totally honest, my whole life has revolved around me trying to prove to people that “I can” do things, this is why I thrive on a challenge. If people say to me “James you won’t be able to do that” it’s my goal to go out and try and prove I can. I will do everything possible to achieve the “so called” impossible goal. If I end up not being successful I can leave it and know that I tried and didn’t just say “I can’t”.
THOUGHTS WENT THROUGH MY HEAD LIKE ‘HE’S TOO FAR AWAY’ AND ‘4TH IS A REALLY GOOD ACHIEVEMENT’ AND THINGS LIKE THAT BUT I JUST REMOVED THESE AND GAVE IT EVERYTHING AND EVEN THOUGH I CAME UP SHORT I COULD STILL BE REALLY HAPPY OF WHAT ACHIEVED THAT I HAD GIVEN IT EVERYTHING. As we came into the last few hundred meters
2: YOU HAVE BOTH BEEN TOLD A FEW TIMES YOU WOULDN’T MAKE IT (I THINK YOU HAVE BOTH TURNED THIS INTO A POSITIVE). HOW DO YOU USE THOSE STATEMENTS IN YOUR TRAINING/ RACING?
My run leg is my weakest leg, which many coaches pointed out to me by telling me how it is (in their mind). I have slowly worked on my run and overall triathlon performances since then, to try and prove these high ranked coaches wrong while also working towards my own personal triathlon goals. There is not a week that goes by that I don’t think about these statements while out training, but when I think about it now, it makes me smile and I train that much
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stronger. On race day it’s even better, I think about it throughout the entire race, it makes me go harder than ever to try and make my family, friends, supporters and sponsors proud but at the same time; I try and get the attention of these coaches to make them eat their words. Sam: For me I felt really burnt out after my ITU career and I just wanted to find my love for the sport again. I was told by coaches numerous times that I wouldn’t make it because I wasn’t professional in the way I conducted myself and even though I consider my run leg to be my strongest I was also told that I’ll never be able to run as fast as a lot of the guys at the top of ITU. I was also told numerous times to lose weight and was constantly monitored in my diet. Now it feels great to be training and racing for myself and no one else. I’ve got myself to hold accountable and I’m not racing to get onto a certain team or worried funding will be pulled from me if I don’t perform. As much as I train and race for myself I do hope that people take notice of my results and hopefully turn some heads of those who doubted me. I also think about it in training trying to imagine how good it would be to be able to prove these guys wrong. This does fuel my training on occasion.
SO there you go - a couple of very honest athletes just trying to give it everything they have I want to thank again both guys for the
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time and honesty but most of all I hope every reader who has read this article can draw from the inspiration the both of these two guys showed right “TILL THE END”.
DAN ATKINS IS THE NEWLY APPOINTED NATIONAL TALENT COACH FOR WA & SA FOR TRIATHLON AUSTRALIA, HEADING UP THEIR HIGH PERFORMANCE PROGRAM. HE HAS SOME 25 YEARS EXPERIENCE AS A TRIATHLON COACH AND ATHLETE. NOW BASED IN WA, YOU CAN CONTACT DAN DIRECTLY: DANATKINS08@GMAIL.COM
Š2013 Brooks Sports, Inc.
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Rebecca Gawthorne - D i et i t i an & N ut r i t i oni st
B NutrD i e t (H o n s I ), A P D , AN
“Feel, Look & Live Healthier” As an Accredited Practising Dietitian, Rebecca uses the latest scientific evidence to develop personalised dietary plans to help you reach your goals. Plans are tailored specifically to you, the individual, whatever your lifestyle. Rebecca will provide you with expert nutrition and dietary advice on easy ways to eat healthier and achieve your health goals faster. Should I see a Dietitian? If you need help with, or experience any of the following, you will benefit from seeing a Dietitian: ·
Slow or plateaued results from your exercise
Clinical conditions including:
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Lethargy, tiredness, weak immune system
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Photo courtesy of team Movistar
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TRAINING & RACING: HAMILTON ISLAND
JOCK CAMPBELL
:
STYLE
Hanny Allston, a World Orienteeting Champion & elite Australian distance runner, breezes through the Hilly Half Marathon on Hamilton Island. In her spare time, Hanny is a Performance Coach and runs Find Your Feet, an organisation that assists runners of all abilities with world class training. Image courtesy of Hanny Allston, www.findyourfeet.com.au
FOR THE 5TH YEAR IN A ROW, I’VE RETURNED TO HAMILTON ISLAND IN THE TROPICAL NORTH OF QUEENSLAND AND THIS TIME I WENT BIG! Of course, the Hilly Half Marathon was on, which this year taught our gun young runner Ali Najem a lesson or two. He conquered the race, but he busted his “poofoo valve” in doing so. The great news is Hamilton Island also has it’s own version of a Mother’s Day Classic the very next weekend, so we decided here at Jock Athletic, why not combine the two races and have a training week in the middle – Gold!
THE RACE The Stamford Financial Hilly Half marathon takes in Hamilton Island in its entirety, complete with a few hills. Well 18+ steep and long uphills in fact, but that’s not the toughest part; most of them are quite enjoyable; it was the 500-1000m steep downhills that gave me and everyone else a hiding. But what a great challenge and a great achievement to finish, and the views and surrounds are just spectacular, if you remember to look at them. The race started in it’s inaugural year with more officials and course marshals (18) than it’s 13 competitors, and has grown in numbers
steadily since, to this year where more than 200 participants (double the amount from last year) braved the road and mostly bush trail race in either the full distance or in teams (3 runners per team each doing 7km each… well roughly 7 each). Can I just point out that I was just as sore in the legs from doing a 7km leg in the team’s event this year as I was when I did the full race 3 years back. This unique event attracts elite runners, right through the spectrum through to first time fun runners who have built up to overcome a challenge.
THE WINNERS As always Steve Jackson, manager of the Hamilton Island Sports Centre on the island and former AIS basketball coach, invites to his events an expert in the field to take a workshop. This year it was a World Orienteering Champion (only Aussie ever to do so) & elite distance runner Hanny Allston. Hanny gave a great seminar on downhill running the day before the race. Hanny is a Performance Coach and runs Find Your Feet, an organisation that assists runners of all abilities with world class training. She specialises in structuring training planners to maximise recovery, performance consulting to optimise racing strategies, and enhance running technique. Find Your Feet is the official coaching provider for The North Face 100 & Hamilton Island Hilly Half Marathon. Not only did Hanny easily win the Womens Hilly half Marathon race, she came 4th overall and was giving the men downhill running technique tips as she went past them. Local Cannonvale Cyclones soccer star,
Clockwise from Above Right: A Juniors race covers distances from 750m to 3km, allowing everybody to take part; Ali Najem, broken after finishing 5th in the Hilly Half Marathon; Team Jock Athletic done good, running home 2nd in the Mixed Teams Half Marathon.
Above: Enjoying the view after a training run around the magnificent Dent Island Golf Course. Below: Dearne Cooper is convinced Ali needs more ice in his ice bath.
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now based in Albury, Reuben McLoughlin, decimated the field for line honours in another course record after winning last year in 1hr41min11sec. He looked strong throughout, with his final 7km split time over a brutal section of the course being faster than anyone else on the day, including the fresh team entrants. Our own Ali Najem attacked the course hard in his first ever half marathon coming 5th overall and easily winning his age group. The prizes are amazing with each winner getting a Garmin GPS Unit. Other prizes included Fujifilm Waterproof Cameras, trips back to the island and so much more. My favourite, my new desktop Stamford Financial Clock that sits in my office and even tells me the temperature!
THE TRAINING CAMP As promised last year we took a group of our athletes for week long training camp in between the two events to tie it all together. We joined in with Steve’s training group for a few sessions, made great use of their magnificent indoor and particularly outdoor facilities, with the highlight being a run around Dent island’s magnificent world class gold course. Let the pictures tell the story of the week!
Event organiser, Steve Jackson. Nice shorts!
THE MOTHERS DAY CLASSIC - ISLAND STYLE The following weekend is an interpretation of the Mother’s Day Classic. This is a more relaxed affair with far less hills, and unlike the Sydney edition, is more about participation and fun than an actual race. This years race was attended by swimming legend Daniel Kawolski and was a real family friendly affair with a 4km and a 7.6km run/walk. It was great fun and for a fantastic cause, which is a very important race for us at Jock Athletic ,with my mother and some very close friends having been taken by breast cancer.
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IF YOU JUST WANT TO ENJOY A HOLIDAY, HAMILTON ISLAND IS AS GOOD AS IT GETS - THE BEACH, THE WEATHER, LOADS OF ACTIVITIES BOTH IN AND OUT OF THE WATER FOR KIDS AND GROWN UPS ALIKE TO DO, AND AS AN EXERCISE AND RECREATION LOCATION IT’S RIGHT ON THE MONEY. Jackson has transformed the well-equipped gym into a mini AIS style High performancetraining centre and helped attract many athletes and pro coaches to the island for the islands events. Well done Hamilton Island, we love it up there and will be back soon!
JOCK CAMPBELL IS THE HIGH PERFORMANCE
HAMILTON ISLAND EVENT DATES HILLY HALF MARATHON: 1ST WEEKEND IN MAY MOTHERS DAY CLASSIC: 2ND SUNDAY IN MAY CLASH OF THE PADDLES: 20-24 JUNE 2013 HI RACE WEEK: AUGUST HI TRIATHLON: 17 NOV 2013
DIRECTOR OF JOCK ATHLETIC AND THE FORMER PHYSICAL PERFORMANCE MANAGER FOR THE AUSTRALIAN CRICKET TEAM FROM 2000-2005. JOCK HAS BEEN TRAINING & COACHING SURF LIFE SAVING ATHLETES FOR OVER 25 YEARS. FOR MORE ON JOCK & SPORTS HIGH PERFORMANCE, CHECK OUT HIS WEBSITE JOCKATHLETIC.COM OR EMAIL
EZINE@JOCKATHLETIC.COM
GIRO ROSA
PREPARING FOR THE WOMEN’S
LAUREN KITCHEN 30
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S GIRO D’ITALIA
Image: Karin Kanen
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YOU MAY HAVE BEEN WATCHING THE GIRO D’ITALIA ON TV IN RECENT WEEKS, A 3-WEEK BIKE RACE BIKE RACE THROUGH ITALY, ONE OF THREE GRAND TOURS THAT ARE THE PINNACLE OF THE MEN’S PROFESSIONAL CYCLING SEASON. IT IS KNOWN FOR IT’S STRONG TRADITIONS, TOUGH COURSES AND PASSIONATE FANS. ALTHOUGH NOT AS FAMOUS AS THE TOUR DE FRANCE, THE RACE FOR THE PINK JERSEY IS ONE OF THE FEW MAJOR MEN’S RACES WITH A WOMEN’S VERSION.
The Giro Rosa is the most prestigious tour on the International women’s cycling calendar. In 2013 it will take place over 8 days from the 30th of June to the 7th of July, it will cover a distance of 801.9km and will begin in Giovinazzo, on the south east corner of Italy, before winding its way up to finish in the north of Italy in the town of Cremona. This year’s race has a real mix of stages which will ensure every team will have something to fight for and the winner will be a deserving one.
SO HOW DO I PREPARE FOR THE TOUGHEST WOMEN’S ROAD RACE ON THE CALENDER? In order to line up on the 30th of June in the best possible condition there is a lot of training and preparation that must be done to ensure I can perform to my highest level, for myself and for my team. To perform in the Giro this year it is going to be important to have very high endurance and fitness level as the toughest stages with big mountains don’t come until the tail end of the race. Mental preparation is also key to good results and performances in long stage races because when fatigue kicks in it is sometimes difficult to focus on the next stage when all you feel like doing is sleeping for days. In the past few weeks I have focused on building my intensity levels up with some tough Tacx sessions (indoor ergo system training) and competing in two 60km Dutch criterium races, both close to my home in Breda in the south of the Netherlands. The two criteriums were The Ladies Komtour Moergestal and the Ronde van Oudenbosch.
I was a little surprised with my form and I managed to take victory in both races, each by lapping the field, with average speeds just under 40km/h! In the coming weeks I have an intense Team Time Trial camp coming up with Wiggle
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Lauren out for a training ride with Wiggle Honda teammates in Northern Italy. Image: Bart Hazen (barthazen@gmail.com)
Honda in the UK where we will be able to practice riding in Team Time Trial formation on a motor racing track in order to prepare for the World Championships later in the year. It will be an intense week as every member of our team wants to represent Wiggle Honda at the World Championships so I’m sure we will push each other to the limits and have a lot of fun together doing it! Following the team camp in the UK I will look to get some solid hill climbing days in the legs in Spain before freshening up and traveling to the “heel of Italy” for the big one on June 30th!
LAUREN KITCHEN IS A PROFESSIONAL ROAD CYCLIST WITH THE WIGGLE HONDA PRO CYCLING TEAM. YOU CAN KEEP UP TO DATE WITH LAUREN’S RACE RESULTS & PROGRESS THROUGH WWW.WIGGLEHONDA.COM
OR CHECK OUT HER BLOG AT WWW.LAURENKITCHEN.COM
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NORTH FACE
100 ARGUABLY AUSTRALIA’S TOUGHEST 100KM TRAIL RACE, THE NORTH FACE 100 WINDS IT’S WAY THROUGH SOME OF NSW’S MOST RUGGED, YET SPECTACULAR TERRAIN, THE MAGNIFICENT BLUE MOUNTAINS WEST OF SYDNEY. TACKLING THE RACE FOR THE FIFTH TIME, PETER COLAGUIRI EXPLAINS WHY IT IS THAT RUNNERS ARE ULTIMATELY DRAWN TO ULTRA ENDURANCE RACES AND WHY THEY KEEP GOING BACK FOR MORE.
RACE REPORT Image: Peter looking comfortable in the first few kilometres of the race. www.auroraimages.com.au 34
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PETER COLAGIURI
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Atmosphere Atmosphere
Camaraderie
As we drove into the grounds of the Fairmont Resort in Leura, 2 hours west of Sydney in the Blue Mountains, two things become immediately obvious. One, it’s cold, around 8°C with a decent wind blowing. And two, massive calf muscles seem mandatory. Once inside the Fairmont, the atmosphere is amazing.
Fast forward 12 hours to the next morning. The air is still, around 3°C, with predicted highs of 10°C for the day with light wind. In short, perfect running weather. The following night is looking a little chilly, down to around 1°C with some wind for any runners coming home towards the latter hours of the 28 hour cut-off.
A pre-race mix of excitement, anxiety and anticipation resonate from the hundreds of runners moving in and around the registration area. Some are chatting with old friends, others enjoying their quiet solitude but everyone looks well-prepared to tackle one of Australia’s toughest 100km trail races.
As soon as the gun goes off, the camaraderie is obvious. Runners are chatting to those around them, trying to ease their nerves and settle in to an early rhythm. This is the first of many aspects of trail ultrarunning that sets it apart from other forms of running. Despite the fact that the race is a solo effort, runners are never alone. Most mid-pack runners can expect to pass (or be passed) by other runners every 5-10 minutes, coupled with an encouraging comment or offer of assistance if needed. It’s an “us against the mountain” mentality, and it can be desperately needed when you’re cold and exhausted.
With around 4500m of ascent over a mix of rocky single track, flatter fire trails and some monster climbs, it’ll challenge every single one of the 1000+ runners taking the start line. But everyone’s challenges are different: a few are contending for the win, some are chasing the coveted silver belt buckle for a sub-14 hour finish, while others are looking to just finish the race intact. And WHILE JUST FINISHING DOESN’T SOUND OVERLY AMBITIOUS, ULTRAS TEND TO HAVE A HUGE DROP-OUT RATE. MANY ULTRAS HAVE AROUND 20-30% OF RUNNERS UNABLE TO MAKE THE FINISH, COMPARED TO AROUND 5-10% FOR MOST IRONMAN EVENTS.
Ultra Runners Spirit and Determination After only 11km, I began to pass a few runners who had stepped off to the side of the track and were looking ordinary. One was cramping, others had rolled ankles. And for each injured runner, there was support
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and encouragement from those passing them and, despite some pretty nasty looking ankle injuries, their drive and determination was obvious. One female runner had rolled her ankle and couldn’t put any weight on it but, still smiling/grimacing, she pushed on towards the next checkpoint over 5km (and 250m vertical) away. As the hours ticked over and the legs tired, it became more difficult to keep my pace up. But around every bend there was another spectacular view, smiling face or cheering aid station crowd to add a much-needed boost. But at every aid station, spaced as much as 24km apart, there were two distinct types of runners: those who could and those who couldn’t.
On one side, there were runners quickly refilling “bladders”, grabbing handfuls of snacks or fruit and racing out the exit. On the other side, there were runners standing with hands on hips, sitting or lying on the ground, hurting but trying to muster up the strength to begin the grind to the next aid station. But between one aid station and the next were some tough challenges, some mental and some very, very physical. There’s the possibility of over five hours of darkness and solitude and any one of the climbs that TNF100 is notorious for, like Kedumba – an 8km climb that ascends three times the height of Centrepoint Tower’s stairs (at 80km and after about 10km of quad-busting downhill running).
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Finish line IF EVER THERE WAS ONE SCENE THAT COULD SUM UP AN ULTRA, IT’S AT THE FINISH LINE. THERE ARE UNCONSCIOUS RUNNERS, VOMITING RUNNERS, RUNNERS WRAPPED UP IN SPACE BLANKETS AND RUNNERS ON IV DRIPS. IT’S MAGNIFICENT. The race has taken every last ounce of physical and mental energy. But this scene of devastation is why runners keep coming back to ultras. The satisfaction of finishing a race is proportional to the size of the challenge 38
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and, with over 300 runners (30%) not making it to the finish line, any runner who crosses the line deserves to be proud. From winner Brendan Davies (pictured above) who flew home in 9:16hrs, setting a new course record, through to Rachel Gordon, the last successful finisher in 26:44hrs, everyone is cheered over the line, smiling, by the crowd of families, support crew and fellow runners. Regardless of time or finishing position, this race demands 100% physical and mental effort and has become a proving ground for those looking to explore their limitations, their response to adversity and the endless potential that may be lurking within.
PETER COLAGIURI IS A SPORTS PHYSIOTHERAPIST, SPECIALISING IN RUNNING INJURIES. HE PRACTICES IN MIRANDA AND MANLY IN ADDITION TO RESEARCHING AT THE UNIVERSITY OF SYDNEY. FOR MORE INFORMATION SEE BIOATHLETIC.COM.AU, OR BOOK AN APPOINTMENT VIA (02) 9977 1580 MANLY@BIOATHLETIC.COM.AU
Life is local Proudly supporting and informing the local community since 1960
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BITE-SIZ NUTRITI FOOD FOR KIDS IN SPORT ACTIVE CHILDREN WHO PLAY SPORT HAVE A SIGNIFICANT INCREASE IN NUTRIENT REQUIREMENTS. NOT ONLY DO THEY NEED ENERGY FOR HEALTHY GROWTH AND DEVELOPMENT, BUT ALSO TO PLAY THEIR SPORT AT THEIR BEST. IF YOUR CHILD IS WELL-NOURISHED, THEY WILL BE ABLE TO PLAY BETTER, FOR LONGER AND STAY MENTALLY ALERT. AN ACTIVE CHILD WHO IS NOT GETTING ENOUGH NUTRIENTS MAY FEEL TIRED AND STRUGGLE TO ENJOY THEIR ACTIVITY.
REBECCA GAWTHORNE
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ZE ION
AS A PARENT, IT IS IMPORTANT TO PAY ATTENTION TO YOUR CHILD’S EATING HABITS. PROVIDING YOUR CHILD WITH HEALTHY FOOD OPTIONS AND ENCOURAGING THEM TO MAKE HEALTHY FOOD CHOICES, WILL ENSURE THEY STAY ENERGETIC ALL DAY AND PERFORM AT THEIR BEST (IN THE CLASSROOM AND ON THE SPORTS FIELD!). A HEALTHY BALANCED DIET ALSO MEANS HEALTHY BONES, TEETH, IMMUNE FUNCTION AND A HEALTHY WEIGHT - HABITS THAT WILL CONTINUE THROUGH ADOLESCENCE AND ADULTHOOD.
How To Help Your Kids Eat Healthy
1.
PACK A HEALTHY LUNCH BOX
The solution to a healthy lunch box is to pack lunches that are as interesting and nutritious as possible. Encourage your child to be involved in filling their own lunchbox from a range of healthy options. It doesn’t have to be difficult, time-consuming or expensive. Sandwiches and rolls – a favourite among lots of kids – are simple and easy to prepare. Try making sandwiches or wraps using wholegrain breads, wholemeal wraps, flat breads, grainy rolls, crackers, wholemeal English muffins, bagels and high fibre loaves. This will provide your child with healthy sustained energy for their day.
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Include a piece of fruit, a serve of dairy (see below for ideas) and a lean protein source too – try boiled egg, baked beans or BBQ chicken (no skin) for variety. Add a water bottle and they are ready to go!
2.
FRUIT, FRUIT, FRUIT
Fruit is an essential component of a healthy child’s nutrition plan. You can try fresh fruit, fruit tubs, tinned fruit or dried fruit. If fruit often returns home at the end of school, you might need to get a little creative with traditional fruit (such as cored apples cut into rings and sprinkled with lemon juice), or try adding fruit with a little more appeal. Try strawberries, raspberries, grapes or blueberries – they naturally come in sizes perfect for little mouths. They’re also bursting with flavour and colour to make them more interesting. Also, try alternating fresh fruit with dried or packaged fruits, like raspberry-flavoured sultanas or tinned pears and peaches. Use the guide below to check if you child is eating enough fruit & vegies: AGE OF CHILD
FRUIT (serves)
VEGIES (serves)
4-7
1-2
2-4
8-11
1-2
3-5
12-18
3-4
4-9
Source: Australian Dietary Guidelines for Children & Adolescents
See my article on The Fruits of Summer in Issue 11 for how much a serve of fruit is..
3.
DELICIOUS DAIRY DELIVERS
Did you know that only 1 in 5 primary school kids get their 3 serves of dairy every day? A serve of dairy is: • 1 glass/small carton of plain/flavoured milk (250mL) • 2 slices/sticks or 4 cubes of cheese (40g), or • 1 small tub of yogurt (200g)
Milk, cheese and yoghurt are top sources of dairy to provide active, growing kids with ten essential nutrients for development, including protein for healthy muscles and calcium for building strong bones. Low intakes of dairy foods and calcium increases the risk of fractures now and osteoporosis later life. Add a serve of dairy to your kid’s lunchbox to help them get their 3 serves of dairy foods every day. Try a reduced fat yoghurt tub, slice of cheese on their sandwich or a cheese triangle as a snack.
4.
REMEMBER “SOMETIMES’’ FOODS SHOULD BE EATEN SOMETIMES
Treats like chocolate, sweet biscuits, chips, lollies, cakes and softdrink are “sometimes foods” – foods that should only be eaten sometimes, not every day!
REBECCA GAWTHORNE IS AN ACCREDITED PRACTISING DIETICIAN AND NUTRITIONIST. FOR MORE INFORMATION YOU CAN CONTACT REBECCA BY PHONE OR EMAIL: REBECCA.GAWTHORNE@GMAIL.COM M: 0425 240 350
EMPIRICA RESEARCH
Get ACTIVE
THIS IS NOT ROCKET SCIENCE PEOPLE
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ACCORDING TO VICTORIA HEALTH’S 2012 REPORT, 5 MILLION AUSTRALIANS ARE OVERWEIGHT WITH 1.3 MILLION BEING CLASSIFIED AS OBESE. WHAT CAN WE DO TO REDUCE THIS FIGURE? ACCORDING TO SELENA MEYER (THE CHARACTER ON HIT TV SHOW VEEP, PLAYED BY JULIA LOIUS-DREYFUS) “IT’S NOT ROCKET SCIENCE… YOU GOTTA PUT THE CORN-DOG DOWN, GET UP OFF YOUR DEAD ONE, YOU GOTTA GET MOVING.” BUT THE WHOLE CONCEPT OF ‘GETTING MOVING’ MIGHT BE MORE COMPLICATED THAN WE THINK. FOR FULL-TIME WORKERS, ABOUT ONE THIRD OF THE DAY IS SPENT AT WORK AND FOR PEOPLE WHO HAVE OFFICE BASED JOBS, 75% OF THAT TIME IS SPENT IN RESTRICTED MOVEMENT (OR PROLONGED SITTING). Research published in various health and medical journals warns of the risks associated with this prolonged sitting, including: cardiovascular disease, type 2 diabetes, obesity, and some cancers. The same research also highlights that prolonged sitting has its own unique detrimental health effects – even if we exercise outside of our work hours. That’s right – even if we exercise before or after work, those hours and hours of sitting are doing us damage. So it seems that not
only do we have to get moving, we have to especially get moving whilst at work. This doesn’t necessarily mean that office workers have to go sweating it out in their suits five times a day. According to the findings of the Australian Diabetes, Obesity and Lifestyle Study, participating in light-intensity activity is all it takes to produce a strong inverse relationship with sedentary time and its related health problems. Suggestions to increase this kind of light-intensity activity include providing sit/stand workstations, conducting walking meetings, taking more breaks to go for a walk or walking on your lunch break – and most importantly, not letting those hours tick by with our bums still on our seat.
ONE INITIATIVE THAT HAS TAKEN THIS CAUSE ON BOARD IS THE GLOBAL CORPORATE CHALLENGE (GCC), WHICH ENDEAVOURS TO ‘GET THE WORLD MOVING’ VIA THEIR 16 WEEK PROGRAM THAT FOCUSES ON INCREASING THE ACTIVITY LEVELS OF PARTICIPATING ORGANISATIONS. Organisations form teams of 7 and team members record their daily steps by using the GCC pedometer and then enter this, plus any cycling or swimming miles, to the tracker on the GCC website. The combined physical activity is converted into ‘steps,’ which is converted into a ‘distance,’ which
is subsequently plotted along a virtual tour of the world. Participants are encouraged to aim for at least 10,000 steps per day (which is the average recommended by the World Health Organisation), teams can compare themselves to others around the world – bringing a competitive element to the global challenge. To date, the GCC has been incredibly successful in recruiting teams from organisations all over the world. In fact, this year alone there are 260,000 people from 110 countries taking part. One of the reasons that this program has been so successful in changing the habits of participants is that it encourages group goal-setting – a phenomenon that has been shown in social psychology to be a very effective motivator. Research in Chicago found that the more people identify with a certain group, the more they feel committed to that group’s goals. Furthermore,
A STUDY IN CANADA LOOKED AT THE EFFECTS OF GROUP VERSUS INDIVIDUAL GOAL SETTING IN RELATION TO EXERCISE AND FOUND THAT THOSE WHO FOCUSSED ON A GROUP GOAL EXERCISED MORE AND HAD HIGHER SELF-EFFICACY (I.E., BELIEF IN THEIR OWN CAPABILITIES).
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It is not only the health of individuals that stands to benefit from an increase in physical activity during work. Organisations who have participated in the GCC have reported a rise in employee engagement, morale, and teamwork (which research suggests leads to increased productivity and reduced absenteeism). Furthermore,
A STUDY CONDUCTED BY SUSTAINABILITY VICTORIA FOUND THAT DUE TO THE HUGE INCREASE IN GCC PARTICIPANTS’ WALKING AND CYCLING (331% AND 188% RESPECTIVELY), THE ENVIRONMENTAL IMPACT WAS EQUIVALENT TO ELIMINATING 70 MILLION BALLOONS FULL OF GREENHOUSE GAS.
Organisations should therefore ‘get moving’ and encourage employees to participate in exercise groups, such as the GCC, or at the very least promote the benefits of increased physical activity at work in order to reap the tangible benefits at the individual, organisational, and environmental level.
EMPIRICA RESEARCH IS A SOCIAL AND CONSUMER RESEARCH FIRM BASED IN MELBOURNE AND MIAMI. FOR MORE INFO CHECK OUT EMPIRICARESEARCH.COM.AU
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ABROAD. D N A E R E H , S ATHLETE M JOCK ATHLETIC Sand Run) AREFOOT (Soft Y (Surfing) CONNOR O’LEAR Tynan recent Leader While at the or r Awards, Conn ea Y e th of r ta Sports d for uragement Awar co n E e th p u ed k pic last in surfing in the ts en m ve ie h ac is h re. kid has a big futu 12 months. This
(Football) MARK MILLIGAN r the eroos squad fo Is in the socc . ualifiers in Japan Q p u C ld or W g upcomin Good Luck Mark!
BONDI B 10km Ali Najem: 2nd 2nd Open 4km Dearne Cooper: rd: 3rd U19 4km Lachlan Crawfo 4th all: 1st U19 & -H a iy m A y re d u A km Overall in the 4
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