THE TAPER PERIOD HOW TO EAT RIGHT
RUNNING INJURIES ROAD Vs TRAIL
DRUGS IN SPORT
HAMILTON ISLAND
TRAINING WEEK 4-12 MAY
JOIN US FOR AN AWESOME WEEK OF TRAINING IN PARADISE! TRAINING 2X PER DAY, THE WEEK INCLUDES:
• NUTRITION & GOAL SETTING SEMINARS • WHITEHAVEN BEACH & DENT ISLAND RUN SESSIONS • GYM & SPEED SESSIONS • RECOVERY SESSIONS • PLUS LOADS OF FREE TIME TO ENJOY THE ISLAND.
IF YOU FEEL LIKE RACING, YOU’RE IN LUCK! CHOOSE FROM 2 HAMILTON ISLAND EVENTS DURING THE TRAINING WEEK:
• 5 MAY 2013: HILLY HALF MARATHON (7KM TEAMS OR FULL RACE) • 12 MAY 2013: MOTHER’S DAY CLASSIC (7KM)
OPEN TO ALL AGES & ABILITIES, NO
MATTER WHAT YOUR SPORTING DISCIPLINE, BE IT RUNNING, TRIATHLON, FOOTY OR WEEKEND WARRIOR!
$320PP (EARLY BIRD SPESH, BEFORE 15 MARCH) INCLUDES WHITEHAVEN BEACH & DENT ISLAND BOAT TRANSFERS (WITH LUNCH), HIGH PERFORMANCE CENTRE ENTRY FEES. EXCLUDES AIRFARES & ACCOMMODATION. CONTACT US TO FIND OUT ABOUT ACCOMMODATION DEALS.
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JOCK ATHLETIC PAYS TRIBUTE TO THE SOUTHERN STARS, WORLD CUP CHAMPIONS! YES, THEY HAVE DONE IT AGAIN. WON YET ANOTHER WORLD CUP, 50-OVER CHAMPIONS OF THE WORLD. IN AUSTRALIA THE MORE WORLD TITLES YOU WIN, THE LESS IMPACT THEY SEEM TO HAVE. IT IS SO VERY DIFFICULT TO WIN WORLD TITLES AND EVERY ONE IS JUST AS HARD AND SHOULD BE EQUALLY CELEBRATED AND APPRECIATED. WELL, THE GIRLS DID IT IN STYLE ON INDIAN SOIL - THEY MASTERED THE CONDITIONS AND THE OPPOSITION. SPECIAL MENTION GOES TO MULTIPLE WORLD CUP WINNER LISA STHALEKAR WHO RETIRED FROM INTERNATIONAL CRICKET AFTER BEING A MAJOR CONTRIBUTOR TO THE VICTORY AND TO WOMEN’S CRICKET; AND TO ELYSSE PERRY, WHO PLAYED THE FINAL WITH A VERY DODGY ANKLE. THIS BEING HER LANDING FOOT IN HER BOWLING ACTION WHERE SHE BOWLS AT THE SAME PACE AS SOME OF THE MALE’S WITH UP TO 10 TIMES HER BODY WEIGHT GOING THROUGH HER FRONT FOOT ON DELIVERY. PUSHING THROUGH THE PAIN BARRIER IN THE FINAL ELYSSE DECIMATED THE WEST INDIES TOP ORDER TAKING 3 KEY WICKETS AND FURTHERING HER LEGEND.
GREAT SERIES GIRLS, INSPIRATIONAL STUFF... AGAIN!
EDITOR’S LETTER
Ali Najem (left) & Oliver Hoare battle it out in the mens 2km Beach Run at the recent NSW Surf Life Saving Branch Championships at Wanda Beach, Cronulla. They now take on the State Championships before contesting the Australian Titles on the Gold Coast in April.
Image courtesy of John Veage, Faifax Media
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I LOVE SPORT! I LOVE TRAINING FOR SPORT. I LOVE COACHING AND TRAINING ATHLETES FOR SPORT. TO SEE GREAT SPORTING FEATS AND INSPIRING PERFORMANCES AGAINST ADVERSITY LIKE KIERAN PERKINS AGAINST-ALL-ODDS WIN IN THE 1500M AT THE OLYMPICS, RICKY PONTING BATTING ON AFTER GETTING HIT FLUSH ON THE JAW BY A BOUNCER IN 45 DEGREE HEAT, JOHNNY SATTLER PLAYING ON AND WINNING A RUGBY LEAGUE GRAND FINAL WITH A SHATTERED JAW. THESE ARE ACTS THAT DISPLAY GREAT CHARACTER AND COURAGE THAT WE ALL WISH WE HAD, ACHIEVED BY MERE MORTALS THAT INSPIRE A NATION. DRUG CHEATS AND THE HUMAN GUINEA PIGS THAT HAVE CREPT INTO SPORT FROM THE BEGINNING OF TIME, BY A VERY SMALL MINORITY OF GRUBBY INDIVIDUALS, IS NOT INSPIRING, ARE NOT PART OF THE FABRIC OF WHAT US AUSTRALIANS BELIEVE IN. THIS HAS NO PLACE IN OUR NATIONAL SPORTING IDENTITY, SO WEED THEM OUT AND GET RID OF THEM FOR GOOD. BUT DON’T TAINT ALL SPORT BECAUSE OF THE CHEATING DEEDS OF FEW. MY PASSIONATE VIEW ON THE DRUG CHEATS AND THE WAY THE SITUATION HAS BEEN DEALT WITH BY THE GOVERNMENT AND THE DRUG AGENCY IS INSIDE. ON ACTS OF INSPIRATION, THE AUSTRALIAN WOMEN’S CRICKET TEAM IS AT IT AGAIN WINNING YET ANOTHER WORLD CUP, IN INDIA! YOU BEAUTY, GIRLS! EL IS GETTING CLOSER TO D-DAY AND OUR “COVER MAN” SHANNON ECKSTEIN DOES IT AGAIN, WINNING THE NUTRI GRAIN IRONMAN SERIES FOR THE 7TH TIME ALL THIS AND SO MUCH MORE INSIDE.
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10 DRUGS IN SPORT Jock Campbell
16 BUILDING A WINNING CULTURE Dan Atkins
24 RUNNING INJURIES: TRAIL VS. ROAD Peter Colagiuri
30 FORGET WHAT YOU KNOW
38 THE SKINNY ON
34 THE RIGHT BALANCE:
50 ATHLETE NEWS
ABOUT GOAL SETTING Dr. Michael Martin TRAINING & EATING THROUGH THE TAPER PERIOD Rebecca Gawthorne & Brooke Peacey
BEING SKINNY Empirica Research 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
Cover Image: Ironmanjockathletic.com Champion Shannon Eckstein, courtesy of Delly Carr, www.sportsphotography.com.au This Image: Eloise Wellings napping! Image courtesy of Jonathon Wellings, www.birdandbee.com.au
44 T3: THE BLOWOUT Eloise Wellings brings us up to speed on training through her pregnancy... that is when she’s not sleeping!
EDITORIAL OFFICE Jock Athletic | PO Box 1186 Cronulla 2230 0415 998 636 | EMAIL ezine@jockathletic.com www.jockathletic.com
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Drugs n S
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Sport
WHEN I FIRST HEARD OF THIS DRUGS BLOW-UP THAT INVOLVES AUSTRALIAN SPORT I WAS ROPEABLE. ROPEABLE BECAUSE I DIDN’T BELIEVE THAT IT WOULD OR COULD BE TRUE, AND IF IT WAS WHO ARE THESE ROGUE OPERATORS THAT ARE BRINGING THIS INTO AUSTRALIAN SPORT. SPORT ALWAYS STOOD FOR WHAT’S GOOD IN THE WORLD AND GREAT ABOUT AUSTRALIA.
WHY THEN WERE ALL SPORTS BEING PUT INTO QUESTION IF THERE IS NO PROOF?
JOCK CAMPBELL
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SPORT IN AUSTRALIA IS THE GREAT LEVELER. IT’S A PLACE WHERE IT DOESN’T MATTER WHAT YOUR BACKGROUND OR SOCIAL STATUS, IF YOU’RE GOOD ENOUGH AND WORK HARD YOU CAN BE THE BEST. GREAT FEATS INSPIRE THE NATION AND DEMONSTRATE COURAGE, AS WELL AS PROVIDE GREAT ROLE MODELS FOR KIDS. I’M SURE PARENTS DON’T GET KIDS INTO SPORT BECAUSE THEY WILL GET INJECTED WITH SUBSTANCES OR TAKE MEGA DOSES OF CAFFEINE TO TRY AND GET A SLIGHT EDGE. Comments like “cricket is a sport that could be targeted by organized crime” is not a good enough reason to dump the sport into this drug controversy – it has had a high level of pro-active drug testing and rigorous systems in place to combat such issues for over 15 years. But after the initial reaction, I also was glad that there is such effort being put in by the Australian Crime Commission (ACC) to uphold our national sports integrity and to weed out cheats. Cricket Australia’s policy has been very strong with regards to performance enhancing drugs. The education of the players is clear and with a strong link with the Australian institute of Sport (AIS) and supporting medical, dietician and sports science structures, there is no way illegal substances can be used systematically within the set-up. When I was the Head Strength & Conditioning coach with the Australian Cricket Team through the early to mid 2000’s my simple response 12
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to anyone pedaling potions or guaranteed improved performance boosters was unless it’s on the AIS Group A list of supplements, I couldn’t even entertain the idea of trying it (see Pullout Box, right). The other point the Australian Sports AntiDoping Authority (ASADA) used to tell us was many legal supplements coming from overseas could be contaminated with banned substances, as food standards aren’t always as strict outside of Australia. Do not trust anything from overseas, and that wasn’t a great defence if you were to test positive. The overriding message from ASADA was if in doubt do not take – ignorance is no excuse.
MY VIEW HAS ALWAYS BEEN THAT YOU DON’T EVEN CONSIDER SUPPLEMENTS UNTIL YOU GET YOUR TRAINING, SLEEP, DIET, RECOVERY AND PREPARATION PERFECT. THE BEST SUPPLEMENT THAT I PRESCRIBE IS CONSISTENT HARD WORK OR HBW (HARD BLOODY WORK). IT’S AMAZING HOW OFTEN THIS WORKS.
I’ve never seen supplementation as an important part of performance and have never had a program of any type that included it. Glenn McGrath asked me should he take supplements. I asked did he have enough energy for matches and training? He gave his usual response, “feel great, never better”. Do you get sick much? “No, never” was his response. Then why do you think you might need supplements? I asked. He replied that he was tested the other day and had to fill in the forms, where it had list your supplements on the form he wrote nil. The drug tester didn’t believe him. When Glenn asked why the drug tester said he’d tested the swimmers the week before and they listed about 10 each. McGrath was the world’s best Fast Bowler for over 10 years and did it on meat and three veg and a whole heap of hard work - now that’s something to copy!
Years ago excessive caffeine use was taken off the banned substance list as the World Anti-Doping Authority (WADA) said it was too difficult to get convictions and was costing too much money to police. All of the sudden some “smart” sports scientists started using these large doses as it helps with improved aerobic performance and increased arousal. I totally disagree with this. OK, maybe it’s legal, but morally poor. It’s clearly not good for the individual, particularly when they then need sleeping tablets to bring them down after the match, and as for kids watching and imitating their role models these large doses of caffeine can cause heart irregularities.
ANYONE UNSURE OF WHETHER THEY ARE ON SOMETHING QUESTIONABLE, I INVITE THEM TO GO TO THE AIS WEBSITE UNDER THE NUTRITION SEGMENT AND LOOK AT THE CATEGORIES OF SUPPLEMENTS, IT’S VERY CLEAR.
• GROUP A SUPPLEMENTS ARE SUPPORTED FOR USE IN SPECIFIC SITUATIONS IN SPORT AND PROVIDED TO AIS ATHLETES FOR EVIDENCEBASED USES.
• GROUP B SUPPLEMENTS ARE DESERVING OF FURTHER RESEARCH AND CONSIDERED FOR PROVISION TO AIS ATHLETES ONLY UNDER A RESEARCH PROTOCOL.
• GROUP C SUPPLEMENTS HAVE LITTLE PROOF OF BENEFICIAL EFFECTS AND ARE NOT PROVIDED TO AIS ATHLETES.
• GROUP D SUPPLEMENTS ARE BANNED BY THE AIS OR ARE AT HIGH RISK OF BEING CONTAMINATED WITH SUBSTANCES THAT COULD LEAD TO A POSITIVE DRUG TEST. ANYTHING NOT ON THOSE LISTS, DON’T TOUCH.
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WHAT TO DO WITH THE PERPETRATORS?
JOCK CAMPBELL
If it’s true that some clubs, in some sports, have been systematically doping, led by rogue sports scientists, doctors or coaches, then BAN THEM FOR LIFE for damaging their profession and potentially the athlete’s careers and health. Go away and do something else, YOU’RE NOT WELCOME IN
IS THE HIGH PERFORMANCE
AUSTRALIAN SPORT - YOU’VE LOST THAT PRIVILEGE.
DIRECTOR FOR CHANNEL 9’S
Any athlete, doctor, or sports scientist cheating by thinking they can get away with doping athletes with substances that aren’t detectable and illegal, you aren’t smart.
YOU’RE ADMITTING YOU DON’T HAVE THE TALENT AS AN ATHLETE OR PRACTITIONER TO GET SUCCESS THE HARD WAY – you’re admitting your not good enough, taking the soft option and eventually you will get caught. With retrospective testing, like what’s happened with Lance and previously in the Balco scandal , you will be forever looking over your shoulder and eventually disgraced. Drug testing is a massive cost, while the drug makers make a fortune. It will always take time for the testing agencies to catch up, but history has shown catch up they will. There’s no magic bullet. Don’t take the soft option. It’s HBW all the way, baby!
DIRECTOR OF JOCK ATHLETIC AND THE FORMER PHYSICAL PERFORMANCE MANAGER FOR THE AUSTRALIAN CRICKET TEAM FROM 2000-2005. DURING THE SUMMER, JOCK IS THE HIGH PERFORMANCE CRICKET BROADCAST AND WRITER FOR THE WIDE WORLD OF SPORTS TEAM ON NINEMSN.COM.AU FOR MORE ON SPORTS HIGH PERFORMANCE, CHECK OUT HIS WEBSITE JOCKATHLETIC.COM OR EMAIL JOCK AT
EZINE@JOCKATHLETIC.COM
Life is local Proudly supporting and informing the local community since 1960
www.theleader.com.au
BUILDING A WINNING CUL TRIATHLON IS AN INDIVIDUAL SPORT THAT IS WHY MOST ARE DRAWN TO IT. BUT HAVING A TEAM AROUND YOU WITH A CULTURE THAT LIFTS YOU MAKES YOU ACCOUNTABLE TO SOMETHING MORE THAN JUST YOURSELF. AND THAT IS MORE POWERFUL THAN ANY TRAINING SESSION YOU COULD EVER COMPLETE ON YOUR OWN.
DAN ATKINS 16
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LTURE
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I HAD THE PLEASURE OF BEING THE HEAD WOMEN’S TRIATHLON COACH AT THE RECENT 2013 AUSTRALIAN YOUTH OLYMPIC FESTIVAL IN SYDNEY. 1700 ATHLETES FROM 30 COUNTRIES COMPETED IN 17 SPORTS AT MANY OF THE OLYMPIC VENUES AROUND SYDNEY AS THE LEGACY OF THE 2000 GAMES CONTINUES TO LIVE ON. FOR THESE 13-19 YEAR OLD ASPIRING OLYMPIANS, THIS EVENT GIVES MANY OF THE ATHLETES THEIR FIRST OPPORTUNITY TO EXPERIENCE JUST WHAT IT FEELS LIKE TO COMPETE AT A MULTI-SPORT EVENT. Not only was it an honour to be there besides the three girls I coach but also because of the working group we had in the other men and coaching staff. I sat down with Kieran Barry, the Men’s head coach, before we set off to Sydney and we both agreed that whilst this is a high performance environment and the aim is to win all the events on offer, we also wanted the experience for the athletes to be fun - a strange word to use to help gain our focus for such a high level event. Don’t be mislead however - we were working with full time athletes who all wanted the same thing. With 4 boys and 4 girls, all evenly matched in their racing week in week out, this could have turned disastrous and the environment we were trying to set up could have back fired, sending us into the event trying to just beat each other up. But we based the pre-race camp on fun!
I THOUGHT ABOUT ALL THE HIGH PERFORMANCE CAMPS I HAVE BEEN INVOLVED IN AND AT NO STAGE DID I EVER THINK IT WAS FUN. IT WAS HARD WORK - WE GOT THERE, DID OUR JOB AND GOT OUT. BUT SOMETHING HAPPENED IN THE LEAD UP TO THIS EVENT. THE ATHLETES STARTED TO APPRECIATE EACH OTHER AND THE RESPECT LEVEL FOR NOT ONLY THE ATHLETES BUT FOR US COACHES ROSE DAY IN, DAY OUT.
We went into camp at Wollongong 12 days out from the individual event. The athletes had to race against each other at an Australian Junior series event after being in camp for jus two days. Then we had to regroup back into camp “Triathlon Australia”. I couldn’t believe that even though we had both the male and female winner in camp with the other minor placings that there wasn’t any issue. We worked, got over that event and built ourselves up for the Youth Olympics. We would talk to the athletes daily about their
routine and how they would go about their training but at all times the athletes wanted to work together as a group. The group was lifting each other to new heights. The coaches knew we weren’t going to make any fitness gains, we could only reinforce what the home coaches had put in place. What we could control was the dynamics of the group. And that word “fun” came back into it time and time again. We didn’t do anything out of control we just enjoyed each other’s company.
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We got in their faces, asked them about life, what do they do outside of triathlon, about their families, stuff like that. I for one didn’t really even think about the importance of the race unless we were training or at the event on race day. We had the best time, not only at the races (Australia won Gold & Silver in the boys event as well as Gold in the girls event before winning Gold & Silver in the teams relay) but also in the team-building department. You could see when these world-class athletes raced that everything we planted in their heads was there and they raced to precision. They attacked the corners, the transition. In both races the boys and the girls all came off 20
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the bike together - it was a sea of Green and Gold. I loved seeing the reward at the finish line for all the Australian athletes. It was built when no one else was around. It was built at the dinner table, built in the car on the way back from training. It was built in a desire to be the best team in the world. We were all unanimous with this. We had input from Nicole Hackett (Kieran Barry’s wife). Nicole, a World Champion, Olympian, Medallist from the Commonwealth games. We didn’t do it on our own, we sought the experience of someone who had been there. They all listened and showed the respect needed. It again made the difference.
I GUESS THE REASON I AM WRITING ALL OF THIS DOWN IS THAT I START TO THINK ABOUT THE JOURNEY THIS SPORT HAS TAKEN ME ON AND THE REASONS I PERSIST TO COACH DAY IN DAY OUT. AND IT COMES BACK TO SPENDING TIME WITH PEOPLE THAT APPRECIATE ME FOR WHAT I DO FOR THEM. BONDING WITH LIKEMINDED PEOPLE MAKES ME WANT TO MAKE THEM BETTER.
DAN ATKINS IS THE DIRECTOR OF D.A.T. RACING IN BRISBANE AND HAS SOME 23 YEARS EXPERIENCE AS A TRIATHLON COACH AND ATHLETE. YOU CAN CONTACT DAN DIRECTLY: DANATKINS08@GMAIL.COM
OR CHECK OUT HIS WEBSITE DANATKINSTRAINING.COM.AU
So build a team around you with the same desires as yourself. Enjoy the company of the like-minded athletes and coaches. It will lift you to unknown heights. Any athlete that says they can do it on their own is an athlete without achievable goals. Don’t fear being in a squad with athletes that have the same goals as you. You will lift together than the toughest will survive.
A refreshing approach to property
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Sunday 5 May, 2013 Test your fitness on Hamilton Island this year at the annual Stamford Financial Hilly Half Marathon! 21.1km Challenging Hill Run Harvey World Travel Corporate 2 or 3 Person Relay Teams male, female or mixed team
2 or 3 Person Relay Teams male, female and mixed divisions
Kids Fun Run
RegiStRationS now open www.hamiltonisland.com.au/marathon events@hamiltonisland.com.au
Official partner of:
PETER COLAGIURI 24
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RUNNING INJURIES TRAIL VS ROAD
IS TRAIL RUNNING SAFER THAN ROAD RUNNING? RISK OF INJURIES FROM ROAD RUNNING, ON A NICE SMOOTH FLAT SURFACE, COMPARED TO TRAIL RUNNING, ON A ROUGH, ROCKY, UNEVEN SURFACE. IT’S NO CONTEST, RIGHT? The simple answer is that they both have some degree of injury risk but it’s the types of injuries in each that may surprise you. For example, ligament tears from rolled ankles are less common in trail running. It may seem counter-intuitive but it’s all based on the body position and demands of trail running. But does it really matter? Does knowing what injuries are common to roads or trails make a difference for the recreational runner? By knowing which injuries are most likely, you can take precautions for those injuries specifically. You can also choose the surface less likely to stir up your arthritic knees or dodgy ankle. Let’s start with bone stress injuries. These injuries culminate in stress fractures and are primarily caused by excessive loading, often related to heavy landing. Factors including overstriding and landing with a straight
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knee can increase the force applied to the bone. But in trail running, the stride length is often controlled by the terrain and surface. Running uphills leads to a shortened stride and running on loose rocks tends to force the runner to place their foot slightly shorter than their normal stride length. In addition, to improve stability the body naturally adjusted into a bent knee position which also improves shock absorption. The reduction in shock loading is also why running on trails is better for those who have arthritic knees. The bent knee position minimises impact loading as well as improving strength in quadriceps and gluteal muscles, crucial in the management of knee arthritis. But here’s the catch: the bent knee position that saves the tibiofemoral compartment of the knee (joint between the thigh and shin bones) will increase the loading in the patellofemoral joint (joint between the kneecap and thigh bones). For people suffering from patellofemoral pain, avoiding downhill running is important but difficult to achieve offroad.
Lower back pain
is sometimes a motivating factor behind someone’s decision to take up running. The straight back position and gentle trunk rotation of running is the perfect antidote to a work day in front of the computer. But occasionally running can aggravate existing back problems due to the action of muscles attaching to the spine. One
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of these muscles is a hip flexor muscle which pulls the leg forward and is particularly active in trail running during stair climbs and uphill running, more so in inexperienced or less trained athletes. The problem here is that the hip flexor repeatedly pulls on the spine, leading to low back pain and muscle spasm.
GENERALLY IF YOU’RE RETURNING TO THE TRAILS AFTER RECOVERING FROM LOW BACK PAIN, STICK TO A STEADY PACE ON FLATTER TERRAIN AND CERTAINLY DON’T TRY ANYTHING NEW UNTIL YOUR BACK HAS FULLY RECOVERED.
Ankle
injuries
are surprisingly infrequent on the trails. Rolled ankles will still happen but two factors will minimise the risk of tissue damage. Firstly the bent knee position places the ankle in a more stable position and reduces the amount of available inversion (inwards roll), thus reducing the potential strain on the ligaments. Secondly the uneven ground means that the runner is anticipating instability, which improves the reaction time of muscles to stop the ankle moving far enough to damage ligaments. This makes trail running good for those with dodgy ankles, particularly those involved in agility sports such as football, netball and basketball.
Foot
problems
can occur for a number of reasons including excessive or abnormal pressures on the forefoot or under the heel. Typically there are less impact forces to the heel due to the softer landing but the forefoot is at the mercy of small rocks and sharp rock edges. The pressure exerted on the foot will depend on factors such as the type of shoes worn and the position of the foot on ground contact (e.g. forefoot strike vs. heel strike) but repetitive forces can lead to bone stress injuries, neuromas and tendon damage. So if you’re prone to foot problems, you’ll need to select your trails carefully (avoid trails with medium-sized rocks) and choose protective shoes with thicker cushioning and better support (often road shoes are better than trail shoes).
Not mentioned above is the risk of falls on the trails. With any uneven, unpredictable surface there’s always a risk of having a spill and the injuries that go with falling. The most common result is lost skin on hands and knees but you could do worse with broken bones amongst the worst injuries. These injuries haven’t been considered above as they tend to happen with a combination of more technical terrain, “less stable” runners (i.e. clumsy folks who trip on flat ground) and bad luck. If you are fall-prone or don’t trust your luck, you can minimise your risk by sticking to less technical terrain and taking it easier on the downhill.
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SO IF YOU’RE THINKING ABOUT HEADING FOR THE TRAILS:
ONE
START GRADUALLY
As trails required more strength and power than road running, you’ll need to introduce trails to your training in gradual increments. A 10km trail run isn’t equivalent to a 10km road run
TWO
USE STRENGTH EXERCISES
Use strength exercises to prepare for trail running and to support your at-risk areas, such as dodgy knees. This may be a combination of squats/lunges and stability exercises.
THREE
CHOOSE YOUR TRAILS CAREFULLY
When starting out, stick to firetrails and cleared bushwalking tracks with some undulation. Once you’re comfortable, you can transition towards technical single track and monster climbs. If you don’t know your local trails, email a local running group or ask National Parks staff for tips.
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PETER COLAGIURI IS A SPORTS PHYSIOTHERAPIST, SPECIALISING IN RUNNING INJURIES. HE PRACTICES IN MIRANDA AND MANLY IN ADDITION TO LECTURING AND RESEARCHING AT THE UNIVERSITY OF SYDNEY. FOR MORE INFORMATION SEE SYDNEYRUNNING.COM.AU, OR BOOK AN APPOINTMENT VIA (02) 9977 1580 MANLY@BIOATHLETIC.COM.AU
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FORGET EVERYTHING YOU KNOW ABOUT
ACHIEVING YOUR GO
I’M NOT A BIG FAN OF GOAL SETTING. IN FACT WHEN PEOPLE SET GOALS IN A LINEAR FASHION, AS MOST DO, IT’S A RECIPE FOR FAILURE.
arrow”, right? “Simply follow a straight path, as the eagle soars, and then…BOOM, success!” We’ve all heard this, but that rarely happens.
Linear goal setting is simply an imaginary straight-line progression in achieving your goals. “I’m bench pressing 70kgs this month; next month will be 80kgs and 90kgs the month after.” We can all make up those nonsensical sequences, and feel proud of ourselves, for a little while, but reality is that success is rarely ever a straight line.
Success comes as a series of zig-zags – it’s not a straight road to success. And what really matters is how you handle the zags, when you’re not zigging. See, when you are on track and you’re kicking goals and every thing is going well, then it’s happy days.
But that’s what we’ve been taught; “You’ll find success when you fly as straight as an
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Where goals are really achieved is when you are holding tight to your training, even when your dreams are not on track.
OALS DR MIKE MARTIN
When you are effectively dealing with the disappointments and still staying focused on the way forward. See too many athletes become disillusioned and lose focus when their linear goals are not achieved. The problem is they’ve brought into the idea that straight-line success is a reality. Now I love to see those straight-line goal setters blow up when they don’t win a particular event or make some career milestone, because I know that beneath all anger and disappointment and self-doubt and uncertainty, there’s a pride at it’s core. It presumes that if you do the work you’ll get the results, but that’s only part of the solution.
ACCEPTING THAT SUCCESS IS A LONG AND WINDING ROAD, AND ACCEPTING THAT YOUR SET BACK IS SIMPLY ONE OF THE CURVES ON THAT ROAD IS THE OTHER PART OF THE SOLUTION. Acceptance requires the humility to accept where you are right now, at this particular point in time. To accept it for what it is – It is what it is! This stops you from having a “pity party” about what could have been. Of course I understand disappointment – it’s natural; but how long do you want to be distracted by your disappointment? The longer the pity party, the longer it takes to start “zigging” again.
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Brett was a friend of mine from university days and a mountain running nut. He grew up in Fort Collins, Colorado and had been running mountains all his life. One day he took me out on a few small hilly trails behind our university in San Diego. The “easy” trail he took me on was 50 minutes, straight up. I was in trouble after the first 10 minutes. When Brett dropped back to check in with, me he taught me a lesson I needed to know. “Stop trying to take the shortest line up the mountain, try to zigzag your way up” He slowly paced off in front of me again, weaving his way up, tracing diagonal lines back and forth across the trail. I put my head down and followed on, zigging over slippery stones, then zagging to the next rock, then zigging back over a small washout and so on up the mountain. Before long I was looking back amazed at how far Id come. When I got to the top Brett said “Most people never think of going up that way, because it means extra steps, but if you accept that zigzagging is the best way up you can climb any mountain. Anyone can”
Are you going to start zigzagging?
DR. MICHAEL MARTIN IS THE FORMER HEAD OF PERFORMANCE PSYCHOLOGY AT THE AUSTRALIAN INSTITUTE OF SPORT AND HAS WORKED WITH PROFESSIONAL ATHLETES ACROSS A RANGE OF SPORTS FOR THE PAST 19 YEARS. YOU CAN CHECK OUT MIKE’S FREE REPORT, 'HOW TO COMPETE TO YOUR TRUE POTENTIAL... WHEN IT REALLY MATTERS!” TOTALLY GEARED FOR SPORTING SUCCESS. IT’LL HELP YOU TAKE FULL ADVANTAGE OF SIMPLE, POWERFUL STRATEGIES AND WILL ADD GREAT FOCUS, CONFIDENCE AND CONSISTENCY TO ANY ATHLETES MENTAL GAME. SPORTPSYCHOLOGY.COM.AU
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The
Right Balance
TRAINING & EATING THROUGH THE TAPER PERIOD
REBECCA GAWTHORNE & BROOKE PEACEY 34
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AFTER HOURS AND HOURS OF TRAINING, HARD WORK, SWEAT AND PAIN, YOU ARE ABOUT TO REACH WHAT SOME ATHLETES SAY IS THE TOUGHEST PART OF TRAINING YET – THE TAPER PERIOD - WITH THE REALISATION THAT RACE DAY IS ONLY A FEW WEEKS AWAY.
WHAT IS TAPERING? Tapering is the part of training immediately before a major competition. It is the period in which training is reduced to achieve a peak in performance. Depending on the individual, the duration of the taper can be between 4 days - 21 days.
1. Focus on a well balanced diet During the tapering period, focus should be placed on eating a well-balanced diet. Your tapering diet should in fact be similar to, or a continuation of, your training diet. Keep track of your caloric consumption during the taper and be careful not over eat. Stay away from “empty calories” such as cakes, biscuits and any other tempting sweets to avoid extra weight gain due to decreased training.
2.
Eat plenty of low GI wholegrain carbohydrates It is important during tapering to eat a range low GI, wholegrain carbohydrates to maintain energy. It is important not to reduce your carbohydrate intake despite reduced training. Some athletes fall into the trap of reducing their carbohydrate intake when tapering. This however can have negative outcomes on race day as it can reduce your muscle glycogen stores.
Tapering aims to reduce both physical and psychological stress on the body in order to optimise performance on race day. The Australian Institute of Sport (AIS) state some successful tapering techniques include: • Total training volume is reduced by 60–90 per cent. • The volume of high-intensity training remains high. • The level of difficulty is reduced by increasing recovery time. • The frequency of training is reduced slightly (up to 20 per cent).
If you keep your carbohydrate intake amount similar to your usual training diet, you will have enough glycogen in your muscles so all energy is squeezed out on race day. Low in GI carbohydrates will help keep your blood glucose at a steady state and provide more sustained energy during this time.
3. Consider Carbohydrate loading Carbohydrate loading during the last few days of the tapering period will benefit anyone exercising continuously at a moderate to high intensity for 90 minutes or longer. If you are involved in sports such as cycling, marathon running, longer distance triathlon, cross-country skiing and endurance swimming, then carbohydrate loading may benefit you. Carbohydrate loading is a strategy that aims to maximise muscle glycogen (carbohydrate) stores prior to endurance competition. This extra supply of carbs can improve endurance exercise by up to 2-3% allowing athletes to exercise at their optimal pace for a longer time.
TAPERING & DIET Your diet is an important component of the tapering period. Eating well is vital during tapering and may negatively affect race day performance if not done properly.
TO GUARANTEE THAT YOU HAVE THE RIGHT BALANCE NUTRITIONALLY AND YOUR BODY IS READY TO PERFORM AT IT’S PEAK COME RACE DAY, FOLLOW THESE FIVE HANDY STEPS:
4. Stay Well Hydrated During the tapering phase, you should also be drinking enough fluids to ensure that you are well hydrated each day. Water should be your drink of choice during the tapering period.
5. Preparation is the key Plan and prepare for your tapering period. You might find it useful to write yourself a meal plan for the tapering period as the changes to your training may throw off your usual eating routine. Remember to relax, be well rested and enjoy the taper period to ensure success on race day.
REBECCA GAWTHORNE IS AN ACCREDITED PRACTISING DIETICIAN AND NUTRITIONIST. FOR MORE INFORMATION CONTACT REBECCA.GAWTHORNE@GMAIL.COM FACEBOOK.COM/REBECCAGAWTHORNE M: 0425 240 350
THE
Skinn
ON BEING SKINNY
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IN A TIME OF BOOMING OBESITY RATES, A GREAT NUMBER OF AUSTRALIANS HAVE TAKEN TO THE OTHER EXTREME:
SKINNY.
NOT JUST LEAN AND TONED AND FIT – BUT SKINNY. THE TREND FOR SKINNY NOW RULES THE MINDS OF MANY WOMEN AND APPEARS IN EVERYDAY WORDS LIKE “SKINNY MILK”, “SKINNY JEANS”, “SKINNY TEA” AND EVEN “SKINNY WATER”!! THE “SKINNY BODY” NOW EQUATES TO THE “HEALTHY BODY” IN THE EYES OF MANY AUSTRALIAN WOMEN. AS A CONSEQUENCE, YOUNG WOMEN ARE GOING TO EXTREME LENGTHS TO ACHIEVE WAFER-THIN FIGURES LIKE THE MODELS AND CELEBRITIES THAT RULE THE WEB.
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THE IMPLICATIONS OF EXTREME DIET/EXERCISE PROGRAMS ON OUR BODIES ARE DANGEROUS AND WITH UNREALISTIC GOALS (OF THE SUPER SKINNY CATWALK MODEL), WE’RE DESTINED TO REMAIN UNSATISFIED. BUT HOW DEEP DO OUR INSECURITIES RUN? SKINS Compression Garments commissioned some research into the female exercise market and found some skinny-stats that were pretty eye opening: over a third of these women said they “cringed when they looked in the mirror.” These women all exercised and the average size was 10-12 – yet, they cringe. What makes us cringe are some of the other facts that came out of that research. Keep in mind that the women in the survey were all regular exercisers (recreational, not elite)…brace yourself for some sad insights to female self-esteem: • 49% of them agreed with the statement “if I lost 5kgs, my life would be significantly better” • 42% agreed with the statement “I would feel disappointed in myself if I put on 1 Kg” • 55% of women rated “to lose weight” as a very/extremely important motivator for them to exercise • 32% said that if there was a magic pill that could put them at their goal weight but they could never exercise
again, they would take it… • and for the women categorized as the most weight-obsessed, the magic pill rate jumped to about 60%. No wonder the sales of “quick fix” miracle diets are through the roof – we seem to be all about the magic solution and less about the hard work.
STATISTICS FROM THE JOURNAL ARCHIVES OF PSYCHIATRY SHOW THAT
ANOREXIA HAS INCREASED BY 200% IN JUST 5 YEARS IN AUSTRALIA AND THAT 70% OF 15-YEAROLDS GIRLS ARE ON A DIET. AN EVEN MORE STARTLING STATISTIC FROM THE SAME RESEARCH STUDY FOUND THAT 23% OF YOUNG AUSTRALIAN WOMEN BETWEEN AGES 22-27 HAVE SUFFERED A STATE OF DISORDERED EATING IN THEIR RECENT PAST.
WOMEN IN SPORT & EXERCISE Although thin fads have come and gone for centuries, the onset of social media has added a new dynamic by providing women with a platform to spread the skinny-fever. Women catch the contagion and commit to drastic measures in order to “develop their gap” or “transform their body”. Social media platforms facilitate online communities that reinforce this skinny “ideal”, and often women take after their favorite party-going celebrities’ yo-yo diet tendencies. The Social Skinny Movement is roping young women in by the thousand on apps like Instagram, pinterest, tumblr and facebook. These social platforms are erupting with skinny-obsessed young women posting diet plans, detoxes, and pictures of bony models for self-motivation. Entire companies have been born to serve
HUNDREDS OF PAGES ON “HOW TO DEVELOP THE GAP”, (MEANING THE GAP IN BETWEEN THE UPPER THIGHS) HAVE RECENTLY POPPED-UP ON PINTEREST, TWITTER AND INSTAGRAM. THESE PAGES INSTILL A MENTALITY OF LOW SELF WORTH AND UNHEALTHY HABITS AMONG VULNERABLE VIEWERS.
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this skinny-crazed online community and are now selling slimming products by the truck-load to eager followers. Even when companies promote health, they can also become a magnet for the skinny-strivers – one of the newest members in the Empirica Team recently started up a business selling activated, gluten-free organic snacks (ActivEats) – the goal is health, but she invariably attracts those who see this food as simply a way of getting “skinny”. We seem to be all out of balance as a nation – we have embarrassingly high obesity rates, but at the same time we have dangerously high proportions of women (and men) going too far the other way and risking their lives for the skinny ideal.
WE NEED TO ALTER THE DIALOG AND PROMOTE SELFACCEPTANCE, HEALTH, AND ATHLETICISM FOR WOMEN.
EMPIRICA RESEARCH IS A SOCIAL AND CONSUMER RESEARCH FIRM BASED IN MELBOURNE AND MIAMI. FOR MORE INFO CHECK OUT EMPIRICARESEARCH.COM.AU
OR EMAIL CASSIE ON CASSIE@EMPIRICARESEARCH.COM.AU
Rebecca Gawthorne - Dietitian & Nutritionist
BNutr Diet (Hons I), APD, 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:
·
Lethargy, tiredness, weak immune system
·
Sport nutrition training and competition diet
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Diabetes
·
Help with weight loss
·
High blood pressure
· ·
Mood swings, food or sugar cravings Safe muscle building
·
High cholesterol
·
Heart conditions
·
Digestion & gut problems
·
Food allergies & intolerances
Health Fund & Medicare Rebates available.
ELOISE WELLINGS
All images courtesy of Johnathon Wellings, www.birdandbee.com.au
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HOORAY! FINALLY WE CAN LEGITIMATELY PERFORM THE THIRD TRIMESTER DANCE! TO BE HONEST, AT LEAST SO FAR, I FEEL LIKE I’VE CHEATED MY WAY THROUGH THIS PREGNANCY. I FEEL BLESSED THAT IT’S BEEN EASIER THAN I THOUGHT IT WOULD. APART FROM DOING THE ODD, VAGUE “BABY BRAIN” ACT LIKE PUTTING THE MILK IN THE CUPBOARD AND WEARING MY RUNNING TIGHTS BACK TO FRONT (AWKWARD), THE SECOND TRIMESTER WAS AS SMOOTH AS A BABIES BUM... WHICH I CAN FEEL NOW PROTRUDING FROM MY LEFT SIDE AS I WRITE. It’s been exciting to feel our baby’s kicks and movements getting stronger and more regular. Even exciting at 2am... Until 4am most nights. Fair to say I’m already totally in love and a total pushover. I still feel great to run most days although the pace has slowed considerably in the last month since I have “blown out”. It’s the phrase my two brothers use to describe my recent growth spurt out front. Eloquent.
As for my running, I’ve copped a few disapproving looks running along the esplanade. What can I say?
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I DON’T HAVE TIME TO STOP AND TALK TO EVERY JUDGING FACE TO REASSURE THEM THAT I’M OK, RUNNING IS WHAT I’M USE TO, THAT IT’S CONSIDERED NORMAL IN ELITE DISTANCE RUNNING CIRCLES TO CONTINUE TO RUN EASY THROUGH PREGNANCY AND THAT THE BABY IS NOT BEING HARMED BY “COMMON SENSE RUNNING”. There is no evidence that sensible, guided running within elite distance runners during pregnancy is related to miscarriage, premature births or low birth weight. Running is obviously not something every pregnant woman can or should do, obviously if you weren’t running fit before pregnancy then it’s not the time to take it up but in the elite running world, it’s considered safe and normal to run at an easy pace (a pace easy enough to hold and continue a conversation whilst running) throughout pregnancy.
‘It’s funny, this whole pregnancy woman running warrants a disa has an opinion on just about EV
WOMEN IN SPORT & EXERCISE
y thing. Not only is it because the shock of seeing a pregnant approving look or opinion but there’s always someone who VERYTHING regarding pregnancy.’
There’s an expert on every corner on what NOT to eat, what NOT to drink, what vitamins NOT to take, how NOT to exercise, how NOT to sleep, triple wash this salad… actually don’t eat salad! Don’t get your hair coloured, don’t get your nails painted, don’t dare listen to loud music and don’t freaking lift anything! At some point along the way my fellow pregz girlfriends and I have all lost sleep on worrying about how NOT to sleep. The culprit is fear-mongering. Fear Mongering is defined as “the use of fear to influence the opinions and actions of others towards some specific end”. If I was writing the oxford dictionary I would take the liberty of adding to this: “often from an exaggerated fear or opinion based on incomplete data”. In our modern litigious society, where everything has a warning label or advisory, the overload and influence of fear-mongering opinions have turned us into paranoid hypochondriacs. So how do we resolve to deal with fear-mongering in our more vulnerable state? Don’t believe that everything is conspiring to harm your baby. Rant over. Now I’m going to have a lukewarm bath, eat a well-done steak and then build a fort with 7 pillows around our bed so that I’m sure not to roll on my back! 48
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ELOISE WELLINGS IS AN OLYMPIC 10,000M AND 5,000M TRACK ATHLETE AND FOUNDER OF THE LOVE MERCY FOUNDATION. WE ARE PRIVILEGED TO SHARE EL’S INCREDIBLE JOURNEY WITH YOU, FROM A PREGNANCY AND EXERCISE PERSPECTIVE.
REMEMBER, ELOISE’S EXPERIENCES WILL BE INDIVIDUAL TO HER, SO WHETHER YOU’RE THINKING ABOUT HAVING A BABY, ARE ALREADY EXPECTING A BABY, OR WANT TO GO AGAIN FOR THE 4TH TIME, ALWAYS CONSULT YOUR GP OR SPECIALIST FOR THE RIGHT PLAN AND ADVICE TO SUIT YOU!
WOMEN IN SPORT & EXERCISE
A Word from the “Good Doctor” THE THIRD TRIMESTER. THIS LITERALLY MEANS EL HAS MADE IT THROUGH TWOTHIRDS OF THE PREGNANCY AND IS NOW ENTERING THE HOME STRAIGHT. The baby now measures about 30cm long and weighs about 1kg. The placenta is now virtually fully developed and El is about to embark on the maximum fetal growth phase where the baby not only lengthens but also significantly fills out by developing subcutaneous fat. The baby’s movements are more pronounced and it is developing a definite sleep-wake cycle. The fundus (top part of the uterus) is now halfway between the umbilicus and the base of the rib cage. Shortness of breath increases due to the growing uterus pushing up on the diaphragm, reducing lung capacity. Heartburn can become more prominent and as El has found it becomes increasingly difficult to get into a comfortable sleeping position - extra pillows for support are a must do. Extra pressure on the bladder means most women at this stage are up regularly at night to empty the bladder. Remember to continue the pelvic floor exercises as the extra pressure on the bladder can result in stress incontinence (slight leaking of urine with laughing, coughing or exercise) at this point. As the placenta reaches its maximum capacity so does the risk of gestational diabetes. At 28 weeks most doctors and hospitals recommend a
formal blood sugar test. The placental hormones increase a woman’s blood sugar levels in pregnancy. Blood sugar or glucose freely crosses the placenta allowing the baby to grow. Too much sugar crossing the placenta and the baby can get too big with added risks for delivery the medical term is macrosomia. That’s where a sensible diet and regular exercise regime come into play. Regular meals, portion control the carbohydrates and daily exercise will avoid gestational diabetes in nearly all cases. The guidelines for exercise in the third trimester are very unclear with few formal studies outlining guidelines. I therefore rely on common sense and this will vary from person to person depending on their interests and background fitness. Clearly El as a supreme runner will be able to run harder and further than most women at this stage. Common sense would say exercise not to the point of significant breathlessness, but to the point where you are still able to talk. If it hurts beyond a mild discomfort then stop and try something else. Do exercise that YOU enjoy. It doesn’t matter what it is: walking, swimming, aqua aerobics, jogging, light gym work. The point is to keep the muscles working, stretch those ligaments, use up the glucose and reduce the risk of gestational diabetes. It will help with labour, an intensely physical process, help with recovery and make it easier to get back on track to your normal body after delivery.
DR. JAMES OPPERMAN WWW.DROPPERMAN.COM.AU
02 9570 5599.
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ABROAD. D N A E R E H , S ATHLETE M JOCK ATHLETIC
(Ironman) M U L L A I” IN M “ L ris & Hayden h C s in s MITCHEL u co is h e end against me time, with a a s e In a battle to th th t a r te a w ll exited the cousins, is h r fo d o o g Allum, the trio a o to e finish. Mini was th to t an Title at n ri m p n s o Ir ch a n e be p O e beach to win th e th p u s at Wanda ip g h in s n rm io p to s m a h C Sydney Branch sand endurance ft o s the recent NSW e s o th ll a lations Mini Beach. Congratu id off! intervals have pa Image: John Veag
e, Fairfax Media