Vive Le Tour WHAT’S YOUR
ATHLETIC AGE?
NEW Women IN SPORT SECTION
JOCK ATHLETIC PAYS TRIBUTE TO HAILE GEBRSELASSIE, OLYMPIC LEGEND. In May this year, at the age of 39, my alltime favourite distance runner won the Great Manchester 10km run in a time of 27mins and 39 seconds, the fastest 10km time in the world this year. Haile was the first distance runner that I saw take on, single-handedly, the Kenyan runners who hunted in packs and teach them a lesson. In 1992 as he sprinted past Machuka from Kenya in the last 10m of the Junior World Championships, Machuka punched him in the back of the neck, so frustrated were the Kenyans at not being able to beat the Great Man. Haile you were an inspiration then and 20 years later at the age of 39 you most certainly still are now! I really hope you get that wildcard entry to the London Olympic Games.
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MANCHESTER, ENGLAND - MAY 20: Haile Gebrselassie wins the BUPA Great Manchester Run in a time of 27mins 29 secs, the fastest 10,000m time in the world this year. One week later, the Olympic marathon and 10,000m champion missed out on selection in the Ethiopian Olympic Team for the 2012 Games but is likely to get a wid card providing he can prove his fitness. (Photo by Dean Mouhtaropoulos/Getty Images)
JUNE 2012
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EDITOR’S LETTER
A GREAT SEASON OF SPORTS IS FAST APPROACHING AND WE CAN HARDLY CONTAIN OUR EXCITEMENT. IN AUSTRALI AND THE MIGHTY SHARKIES ARE IN THE TOP 4. IN EUROPE, FRANCE IS BRACING ITSELF, NOT ONLY FOR THE FREN FRANCE - THE BIGGEST ANNUAL SPORTING EVENT IN THE WORLD!! SOME OF YOU MAY WONDER WHAT COULD BE SO MEN IN TIGHTS RIDE FOR HOURS ON END. BUT I LIKEN IT TO A STORY UNFOLDING - THE DRAMA, THE TACTICS, THE S THE 3 WEEKS OF SLEEP DEPRIVATION. ADD TO THAT THE WIMBELDON TENNIS FINALS IN LONDON, FOLLOWED BY THE SPORT TO LAST YOU TILL THE CRICKET SEASON STARTS IN NOVEMBER!
IN HONOUR OF THE ‘TDF’, THIS EDITION IS PACKED FULL ‘O’ CYCLING - WE INTERVIEW AUSTRALIAN CHRIS SUTTON F PRO-CYCLIST, DAN ATKINS GIVES US THE BASICS ON CYCLING FOR TRIATHLON, AND MEL CAMPBELL BRINGS US ROAD WE REVIEW THE BEST BABY BIKE SEAT GOING AROUND AND ARE GIVING ONE AWAY, JUST ‘CAUSE!
AND THIS MONTH WE LAUNCH OUR WOMEN IN SPORT SECTION! TO KICK IT OFF WE INTERVIEW OLYMPIC MARATHON H “GIRL, INSPIRATIONAL” OF THE MONTH, LAURA BOLTON. SO MUCH MORE, YOU HAVE TO READ IT FOR YOURSELF. VIVE LE TOUR! 4
Image courtesy of Hamilton Island Photography, Michael Montiglio
IA, THE FOOTY SEASONS ARE WELL UNDERWAY NCH OPEN OF TENNIS, BUT FOR THE TOUR DE O INTERESTING ABOUT WATCHING A BUNCH OF SCENERY, THE SPECTACLE OF IT ALL IS WORTH E OLYMPICS IN JULY, AND YOU’VE GOT ENOUGH
FROM TEAM SKY ABOUT WHAT IT TAKES TO BE A D CYCLING FROM A ROOKIE PERSPECTIVE. PLUS,
HOPEFUL LISA WEIGHTMAN AND FEATURE OUR
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SPECTACULAR: Eloise Wellings, on the “dream run” through the Mount Laguna wilderness, California, with Lara Tamsett and Emily Brickicheck. Image: Jonathan Wellings, www.birdandbee.com.au
EZINE BRAINS TRUST
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PUBLISHER Jock Athletic EDITORS Jock Campbell / Melissa Campbell ART DIRECTOR/DESIGN Kiss the Sky ADVERTISING/PRODUCTION Melissa Campbell / Dee McCarthy jockathletic.com
Cover Image of Cadel Evans: Dreamstime
CONTRIBUTORS Dan Atkins, Tim Brennan, Jock Campbell, Rebecca Gawthorne, Peter Hadfield, Daniel Lane, Michael Martin, Siobhan McCarthy, Craig Stevens,
THIS MONTH » 8 ATHLETIC AGE - WHAT IS IT? Jock Campbell
16 THE ‘A’ GAME Eloise Wellings
26 CHRIS SUTTON
Professional Athlete Profile
36 HILLY HALF MARATHON Must-Do Event
42 CYCLING FOR TRIATHLON Dan Atkins
50 SURF LIFE SAVING: THE GREAT AUSSIE SPORT
Jock Campbell
56 CRUST PIZZA PROMOTION 60 LISA WEIGHTMAN:
GIRL ON A MISSION
66 LADIES LIGHT UP THE NIGHT Siobhan McCarthy
76 ROAD CYCLING: FOR ROOKIES Melissa Campbell
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GIRL INSPIRATIONAL: LAURA BOLTON
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THE FEMALE TRIAD: PART 1
98 ATHLETE NEWS Jock Athletic
Ryan Waters, Paul Watson, Eloise Wellings EDITORIAL OFFICE Jock Athletic | PO Box 1186 Cronulla 2230 W 0435 728 200 | EMAIL ezine@jockathletic.com
SUBSCRIBE NOW » JUNE 2012
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ATHLETIC AGE - WHAT IS IT? JOCK CAMPBELL
I GET VERY ANNOYED WHEN MEDIA SHARKS AND THOSE ADMINISTRATORS IN SPORTING ORGANISTATIONS WHO KNOW LITTLE ABOUT SPORTS PERFORMANCE, START DOUBTING A TOP SPORTSMAN’S FUTURE ONCE THEY HIT THE AGE OF 32, PURELY BECAUSE OF THE NUMBER IN THEIR AGE COLUMN. That’s an extremely obtuse way to look at all athletes. SO WHAT’S THE ALTERNATIVE I HEAR YOU ASK?
Well for me, as a strength and conditioning coach, it’s very simple. I look at an individual’s ‘Athletic Age’, which is basically there overall value to their team or sport compared to their opponents and team mates. 8
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We’ve seen TV shows like the Biggest loser use a test to measure a contestant’s Biological Age. This may be a good test for the general population, but any measures that decrease your results for your scores as some tests in the Bio Age test do in an athletic sense because of one’s age is irrelevant. All we want to know for an athlete is their absolute performance. If that’s Gebrselassie running 27mins for 10km and winning the race at age 39, we don’t see them adjusting his time and adding on a few seconds because of his age. He beat all the youngsters with potential, all the athletes in their supposed prime and gave every single runner in the race an absolute “belting” and in sport that is all that matters. So I use an athletes “Athletic” age as a measure of an athletes’ value to his sport, team and country and so should the imbecile’s in the media that think they’re smart by counting past 30 and using it as a used by date!
Cricket legend Glenn McGrath played at the highest level until he retired at the age of 37 after his third World Cup win and being named player of the tournament. “Pidgey’s” extraordinary athleticism and skill were still intact as one of the Greats of all time at age 37. Image: Phil Hillyard
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1. CHRONOLOGICAL AGE WHICH IS THE NUMBER OF YEARS YOU HAVE BEEN ALIVE. ALL YOU NEED IS TO HAVE YEAR 2 MATH KNOWLEDGE TO WORK THIS ONE OUT.
2.
BIOLOGICAL AGE
IS THE AGE THAT YOUR PHYSICAL, MENTAL AND LIFESTYLE HEALTH MEASURES SHOW WHEN COMPARED NEXT TO NORMAL BIOLOGICAL MARKERS OF THE AVERAGE POPULATION. A GREAT TEST FOR HEALTH RELATED FITNESS CLIENTS AND THE AVERAGE POPULATION.
3.
ATHLETIC AGE
HOW PHYSICALLY AND MENTALLY ABLE AN ATHLETE IS ABLE TO PERFORM AT THE PROFESSIONAL OR REQUIRED LEVEL. TAKING INTO ACCOUNT AREAS LIKE SPEED, STRENGTH, POWER, SKILLS, BODY FAT LEVELS, ABSOLUTE AEROBIC OUTPUT OR STRENGTH, RECOVERY, INJURY MANAGEMENT, VALUE TO THE TEAM, RECOVERY AND OF GREATEST IMPORTANCE, PERFORMANCE! MENTAL CONSIDERATIONS SUCH AS MOTIVATION, COMMITMENT TO TRAINING, CONFIDENCE AND ATTITUDE ARE JUST AS IMPORTANT AS THE PHYSICAL.
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First it’s important to define the three- see left: Biological age testing takes into account areas such as: • BMI (Body Mass Index) based on your weight and body fat • General health (especially digestion and immune system) • Outlook on life, mental health • Toxic load based on your diet, smoking, alcohol and the environment in which you live • Lifestyle including relationships, exercise and dietary habits This gives you an estimation of your “real” or biological age, which if you’re fit and healthy, scores below your actual age. However, if you are fat and unhealthy it doesn’t give you a great answer and is a good wake up call.
‘ATHLETIC AGE’ PIN UP BOY Mike Hussey is the current pin up boy for athletic age in cricket at the moment. It came as no surprise that 36-year-old Mike Hussey keeps proving that chronological age is just a number, by winning the “fastest man in cricket” competition this year. Hussey is an inspiration, proving that with total commitment to his physical training he remains one of the great all round athletes in the cricket world, dominating in the field - in the gully, which requires great agility; in the infield, which requires great off the mark speed and agility; and in the outfield which requires great running speed over a longer distance and a very powerful throw. Very few
MIKE HUSSEY dominates in all forms of cricket, no surprise to see him top score for Chennai in the IPL final again this month. Photo courtesy of Jack Atley Photography
A GREAT MEASURE OF A PLAYERS ATHLETIC AGE IS THEIR RECOVERY FROM INJURY: IN 2011 MIKE HUSSEY TORE A HAMSTRING TENDON OFF THE BONE IN AN ODI MATCH 5 WEEKS BEFORE THE WORLD CUP STARTED. HE HAD A SURGICAL REPAIR AND WAS GIVEN VERY LITTLE CHANCE OF BEING PHYSICALLY 100% FOR THE WORLD CUP. WELL IN A RECOVERY EFFORT MAKING A LIAR ABOUT HIS CHRONOLOGICAL AGE HE MADE THE WORLD CUP AND SHOWED NO SIGNS OF ANY INJURY. LAST SEASON PROVING THERE IS NO ILL EFFECTS OF THIS INJURY HE WAS CROWNED THE FASTEST MAN IN CRICKET THROUGH GPS SPEED MEASURING. UNTIL A PLAYER OUT DOES HUSSEY IN SEVERAL DEPARTMENTS, NOT LEAST OF WHICH IS PERFORMANCE, SELECTORS, MEDIA AND ADMINISTRATORS SHOULD “ZIP” IT UP AND JUST ENJOY WATCHING A WORLD CHAMP CONTINUING TO MAKE HISTORY.
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cricket athletes in the world are world class in all three areas. Add to that his magnificent speed and intensity between wickets and you have a great cricket athlete. Mike to this day trains as hard as any cricketer I have seen and deserves everything he achieves in the game. His value to the team as a fieldsman, batsmen in all forms of the game and as a partnership breaking bowler puts him still right at the top in World Cricket for absolute value as a cricketer. Hussey has had some great allies over the past year in other sports like one of my favourites Haile Gebrselassie winning the Bupa Great Manchester Run over 10 kilometres, and his fifth overall, recording the fastest time in the world so far this year – 27min 39sec at age 39 years. Let’s not forget Cadel Evans being the oldest athlete ever to win the 3 week Tour de France last year at age 34, Darren Lockyear dominating at the highest level in a brutal contact sport at age 36, Petro still playing this year and Alfie Langer, Joey Johns and an ageing Brad Fitler, all well into their 30’s returning to Origin footy and inspiring series wins despite being “too” old! Not to mention Linford Christie winning the 100m sprint at the Olympics at age 36 years.
38 YEAR OLD CHRIS MCCORMACK, WINNING HIS SECOND HAWAIIAN IRONMAN CROWN IN 2010. MACCA IS CURRENTLY VYING FOR A SPOT ON THE AUSTRALIAN OLYMPIC TRIATHLON TEAM.
WHAT’S CHANGED? WITH IMPROVEMENTS IN CONDITIONING, STRENGTH TRAINING, SPORTS SCIENCE, SPORTS NUTRITION, REHABILITATION AND RECOVERY OVER THE PAST 20 YEARS AND THE ABILITY TO MAKE A GOOD LIVING FROM MOST SPORTS NOW, WE ARE FINDING ATHLETES WITH THE RIGHT PREPARATION AND ATTITUDE CAN COMPETE AT THE HIGHEST LEVEL WELL INTO THEIR LATE 30’S. It’s not only in team sport, but also athletic pursuits that are almost totally dependant on physical capacities, like distance running, the 100m dash, triathlon, like our very own old World Champion triathletes Craig Alexander (39) and Chris McCormack (38) and a number of examples in rowing. Have I made a good case yet? Too many great athletes are written off in their early 30’s due to a form slump mistaken for age related reduced ability. Usually do to the media and selectors not brave enough to stick by “class”! It is beyond me that Mike Hussey’s position in the Aussie team has been questioned every Aussie summer for the past 3 years when, he is one of the few players around World cricket that dominates in all three forms of the game. JUNE 2012
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THE HISTORY I only had Mike Hussey in the Australian Team near the end of my 5 year tenure, but he had a big impact on me. He was the only new player to come into the side during my 70 Test matches and 200 ODI’s with the team that came out of state cricket to the national set-up that actually impressed me with his physical preparation levels and attention to detail in match preparation. All other players that stepped-up during my time had to lift their workloads, standards and preparation to reach what was required at the international level for consistent success. Hussey also came into the team at a time when we were hit with an avalanche against us from a very well prepared England side in 2005. We lost the first two ODI’s of the series, including our first ever loss to Bangladesh and lost through suspension Andrew Symonds, we were massively under the pump! But it was the new boy Hussey who led us out of this slump, he flourished when the experienced guys around him were struggling, helped pull us out of the slump and we turned the series around to win it. Ever since he has been a consistent star and a huge asset to Australia in all forms of the game.
A great measure of a players attitude and hunger is their desire to keep working hard to improve. All older players like Hussey and Ponting that are successful never ask for concessions, because they know it requires more attention to detail to stay ahead of the youngsters as they hit the senior years. Just like Hayden, Steve Waugh, McGrath and Gilly all were in better shape at the end of their careers in the late 30’s and got great results. So to me “Athletic” age isn’t a number, it’s a value, and Hussey’s value, like Cadel’s and the great Haile Gebrselassie, is greater than most, if not all players and competitors in the world.
JOCK CAMPBELL WAS THE PHYSICAL PERFORMANCE MANAGER
FOR
CRICKET
TEAM
DURING
THIS
THE
AUSTRALIAN
FROM
2000-2005.
PERIOD,
THE
TEAM
WAS WORLD CHAMPIONS IN BOTH TEST
MATCH
AND
ODI
CRICKET
(AND NO.1 IN WORLD RANKINGS).
Physically Hussey is still in the top 3 in all physical testing, has a middle distance runners body fat levels is the first on the training paddock and one of the last off, just like other aging legend Ricky Ponting. Both players working on all aspects of their game, which is far more broader than most of the “green” young hopefuls are doing.
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JOCK IS NOW THE HIGH PERFORMANCE DIRECTOR AT JOCK ATHLETIC AND THE SAME FOR CHANNEL 9’S CRICKET BROADCAST.
YOU CAN CONTACT
JOCK BY EMAIL, EZINE@JOCKATHLETIC.COM
Reigning Tour de France champion, CADEL EVANS, is “King” of his sport at the age of 35.
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THE ‘A’ GAME ELOISE WELLINGS
Eloise “processes” her thoughts at the end of the 5000m race in Stanford California, where she ran a time of 15:20:28, a mere 0.28 seconds outside the 5000m A-Qualifying time for the Olympics. This is how you should finish a race, absolutely spent! All images courtesy of Jonathan Wellings, www.birdandbee.com.au
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I LEFT AUSTRALIA FOR THE US IN MARCH ON A 5 WEEK TRIP TO CHASE “THE DREAM” AND FULFILL THE CRITERIA OF THE OLYMPIC SELECTORS TO PROVE MY FITNESS AND “OLYMPIC WORTHINESS”. I was there training with our group of fellow Melbourne Track Club athletes Ryan Gregson, Lara Tamset, Emily Brickicheck, Jordy Williams, Brett Robinson plus British athletes Andy Vernon, Natasha, Julia Bleasdale and American 1500m runner Craig “Rowdy” Miller, all of whom are keenly guided by my coach, Nic Bideau. We all started out with racing the Carlsbad 5000, a fun and lucrative road race in San
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Diego. This is one of my favorite races to do. Being my first race for 11 months it was a great race to “blow out the cobwebs”. I felt really pleased with the result, running 16 seconds faster than I did last year, it gave me confidence that I’d be even better over 5,000m on the track in a months time. Next Stop was Mount Laguna, our training base for the next month.
MOUNT LAGUNA IS ONE OF MY FAVORITE PLACES TO TRAIN. IT’S AT 6,000FT ABOVE SEALEVEL, THE TRAILS ARE GREAT, THE HILLS ARE DEMANDING AND ITS THE PERFECT PLACE TO GET AWAY AND FOCUS.
For the first week in Laguna we had the pleasure of having Olympic silver medalist and wife of my coach, Sonia O’Sullivan help us settle in. It was great having a champion like Sonia around for the first week of what would be a high pressure, intense month of training where the stakes were high. Sonia doesn’t have to say too much to help you believe in yourself. With her incredible career in mind just her presence is inspiring enough. For the week between races at Mount Sac and Stanford, I kept a journal each day to highlight how we prepared and recovered in between events. It highlights that as prepared as you might be, there are some things that are just out of your control.
THURSDAY: PRE-RACE DAY Easy 30min shuffle before the 3 hour drive to San Antonio where I would compete in a 5k track race at the Mount Sac relays. I was really looking forward to this, I knew I was ready, I was excited to be getting back on the track again and the race couldn’t come soon enough! However, the day before the race, my name mysteriously disappeared from the start list and after 20 emails and as many phone calls to the race organizer, nobody official could tell me if I was in the race or not. I spoke to my coach Nic on the phone and he instructed that as soon as we arrived at Mt. Sac I needed to go straight to the track and plead my case. Then on the drive to San Antonio, Adam Spencer from ABC 702 radio called me and asked if they could do a live interview in 20 minutes to talk
about our Love Mercy Foundation. This was a good opportunity for exposure for Love Mercy so I agreed. Approximately 18 minutes later, the car that we were following (with Ryan, Andy, Brett, Jordy, Tash and Rowdy) stopped suddenly on the freeway because a car in front of them did the same, we stopped just in time but it was too late for the car behind us, which was doing around 90km/h on the freeway. Right then, the phone rang, it was Adam Spencer’s PA to say that the interview was 60 seconds away. I told her about the accident and apologized that I wouldn’t be able to do the interview. I was in shock for the rest of the hour drive to the hotel. I felt so responsible for Lara, Emily and Julia in the back and was really shaken by it. When we finally got to the hotel we all checked in and I went up to the hotel room and had a moment. By this I mean I cried like a baby for about ten minutes. I allowed myself to be upset about it and then knew that if I was to give myself a chance in the race the next day I’d have to let it go and relax and get on with it. My neck was really sore from the jolt when the car hit us, to the point of where I couldn’t turn my head so Jony, (my husband) ordered me to stay at the hotel and rest whilst he and Ryan went to the track to defend my honour and try and get me back on the startlist for the race. About 30mins later I got a text from Jony saying that I was in. Rejoice! Nic had done most of the spadework overnight and the boys had received the confirmation. I kept thinking “I am so thankful for my team!”
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ATHLETICS
I WOKE UP WITH MY GAME FACE ON. MY RACE DAY DEMEANOR... I BECOME VERY UNEMOTIONAL, REAL MATTER OF FACT AND BUSINESS LIKE, WHICH FOR ANYONE THAT KNOWS ME WELL IS NOT MY NATURAL PERSONA BUT IT WORKS FOR RACE DAY. I HAVE TO BE CLEAR IN WHAT I WANT TO DO AND THEN GO AHEAD AND FOLLOW THAT PROCESS TO EXECUTE THE RESULT THAT I WANT. THAT WAY THERE’S NO EXCEPTIONS, NO EXCUSES AND NO DOUBTS.
FRIDAY: RACE DAY, MT. SAC RELAYS I had slept well and truly shrugged off the stress of the previous day. Jony and I talk and laugh often about my race day demeanor. I was quietly humoured by Jony’s nerves before Mt. Sac - he was actually green in the face and sweating. Noticing this helped me relax. I found humor in the fact that he was so nervous because the result was out of his control. I guess because he knows how hard I’ve worked to get to this point he just really wanted me to be happy with the result. And that I was! I ran 15.20, just outside the 5000m A-qualifying time and definitely strengthening my chances to be selected for the 10,000m. The other girls were pleased with their races too (Emily 15.32 and Lara 15.47) and we celebrated by inhaling burritos the size of our heads for dinner that night.
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Eloise on the home straight in the 5000m at the Mt. Sa that intensity!
ac Relays. Love
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ATHLETICS
El is congratulated by friend and training partner Emily Brickicheck after the race.
SATURDAY: REST DAY I didn’t get much sleep, as is customary after racing late at night and after racing well, you don’t care if you don’t sleep! The next morning we were all licking our wounds from the race the night before, It was my first track race in just under 12months so I was bound to be a little sore from wearing spikes, I went for a dip in the hotel pool whilst the other girls went for a light jog, then we packed up and drove back to base camp.
SUNDAY: LONG RUN We were all instructed to run this as easy as possible. And so we did. The gals stuck to the flat ground around the beautiful meadow. I
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ran for 96 minutes and hardly spoke a word. Just enjoyed Lara and Emily’s equally as quiet company and the sound of our footsteps. In fact this whole day was very quiet. We all got our long run done and hibernated in our cabins until dinner. Conversation included what we’d be doing if we weren’t running, our running idiosyncrasies (i.e. our obsessive compulsive habits) and what we were looking forward to when we got home. We also lamented the fact that America doesn’t import “kanga banga’s”.
MONDAY: 2 EASY RUNS & GYM SESSION Most of the time it was just Emily and I hitting
the gym and we’d crank up the tunes. Johnny Farnham’s ‘your the voice’ was a crowd favorite. There’s something about listening to great Australian bands when you’re far from home.
TUESDAY: TRACK SESSION Tracks session included: 1 mile / 800m / 1 mile / 800m / 3 x 400m I felt great throughout, especially in the 400’s, which were run in around 66 seconds with a 30 second recovery. It was another step forward in my confidence that I could run well again at Stanford. Em and I hit the gym again afterward, this time just for stretching and light core work.
ALLOWING MYSELF TO DREAM HAS BEEN AN IMPORTANT FACTOR IN MY RUNNING CAREER. THERE’S BEEN TIMES WHEN I’VE BEEN AFRAID TO DREAM AND SET HIGH GOALS, I GUESS BECAUSE OF DISAPPOINTMENTS OF THE PAST. BUT I’VE LEARNED OVER THE YEARS, AND THROUGH THOSE DISAPPOINTMENTS, THAT THE SPORT IS HARD ENOUGH WITHOUT PUTTING LIMITATIONS ON YOURSELF. IT’S A CLICHE BUT YOU HAVE TO BE BRAVE TO DREAM.
WEDNESDAY: EASY 60MINUTE RUN I spent almost the entire run dreaming as we ran around the meadow on the skinny trail in single file. This went in the training diary as “14.5km dream run”.
THURSDAY: THRESHOLD RUN We woke up and it was cold windy and raining, not the beautiful conditions we had gotten so used to. I did a 16 minute threshold run in the blizzard. It was Jony’s birthday so we spent the day in San Diego. It was nice to get off the mountain for a day and be a little bit normal.
FRIDAY: EASY LAST DAY IN LAGUNA I went for an easy 45 minute run and spent the day packing. Late in the afternoon I received some exciting pictures emailed through from our Love Mercy Foundation in Uganda- a foundation that I started with champion Ugandan athlete Julius Achon. They were pictures of our Cents for seeds project in action. The 645 women that are participating in the program this year received their loan of seeds. Cents for seeds is a project we run in Uganda as part of the Love Mercy Foundation- a micro financing project to help rebuild lives after the war so I was excited to get some photos through of the project in action. The project has the capacity to change lives and break the cycle of poverty in entire families. The pictures that came through that day humbled me
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Love this pic: El, left, and her training mates talk about their race as they make for home.
to remember that no race result or athletic status will compare to the knowledge that through Love Mercy and “cents for seeds” we are able to make a difference in the course of a Ugandan families life. I feel that now more than ever my running dreams have found a purpose.
around in oversized headphones. It’s a motivating place to be, most of the athletes at the track that evening were at Stanford for one reason - to qualify for that “BIG sports carnival” in August this year. So there’s a common ground there. Like we’re all going to war.
SATURDAY: TRAVEL AND RECOVERY JOG
SUNDAY: RACE DAY
Flight to San Francisco for Stanford. We got to the hotel and went out for a little jog to the track. I did a couple of 200m strides at race pace and felt like I had pop. There was a buzz about the track, loads of big name athletes going through their pre race routine. Talking to themselves, jigging about, swaggering 24
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I’d been looking forward to this race. Stanford is where I ran the qualifying time for the 10k last year so I had good vibes about the place. This time I was lining up for the 5k. The pace was on from the beginning, with a big field of 27 girls, it was important to try and find a good position on the rails and then settle in. I did that well and tried to relax into the 71-73
second laps that we were running. We were still under the A standard time with 2k to go and I knew that if I just pushed on and closed hard then I’d get it. Coming down the final straight they had stopped the clock when the leader had crossed the line, but I knew it was going to be tight. I had to run under 15.20 for the “A-standard”. for the second week in a row I dipped on the line like a sprinter does and looked up at the score board... 15.20.28... Agony and ecstasy! I went to ground, not necessarily from the exhaustion, I just felt like I needed to lie down at that moment and process it. Lying there, I resolved to be happy. I had come to the US to do one thing, to strengthen my chance to be named in the Olympic team. I had done more than enough, I was on the way up and by August I’d be
ELOISE WELLINGS IS AN AUSTRALIAN CHAMPION DISTANCE RUNNER AND FOUNDER OF THE LOVE MERCY FOUNDATION. SHE HOPES TO REPRESENT AUSTRALIA IN THE 10,000M AT THE LONDON OLYMPICS. YOU CAN FOLLOW EL ON TWITTER (@ELZYWELLINGS). TO READ MORE ABOUT ELOISE’S FOUNDATION, VISIT WWW.LOVEMERCYFOUNDATION.ORG
right where I want to be. So with that, I got up, laughed it off and made jokes to the girls that if I only I had a bigger chest... The team will be announced officially on June 12th. JUNE 2012
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CHRIS PROFESSIONAL SUTTON ATHLETE PROFILE
Great to be back home: Chris Sutton (centre, in light blue jersey behind #26), riding in the 2011 NSW Criterium GP Series in Cronulla NSW. Sutton took overall honours in the Series for the second year in a row. JUNE 2012
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CYCLING
FOREWORD BY MELISSA CAMPBELL. MY FIRST MEMORY OF CHRIS SUTTON IS OF US HOLDING HANDS AS WE WALKED DOWN THE STREET. I WAS 10 AND HE WAS 2. WE WERE NEIGHBOURS AND I WAS WALKING HIM HOME TO HIS MUM. OVER THE YEARS I HAVE FOLLOWED HIS CAREER WITH INTEREST AS HE WORKED HIS WAY TOWARDS HIS GOAL OF BECOMING A PROFESSIONAL CYCLIST. FAST FORWARD 25 YEARS AND YOU’LL DISCOVER A YOUNG MAN WHO NOT ONLY WORKED HIS BUTT OFF TO ACHIEVE JUST THAT, BUT IS NOW EDGING CLOSER TO FULFILLING HIS ULTIMATE DREAM - RIDING IN THE TOUR DE FRANCE.
WHO IS CHRIS SUTTON? I’m a Professional Cyclist Riding for Team SKY with a dream to win a stage of the Tour de France one day.
WHAT’S YOUR SPECIALIST DISCIPLINE? Road Sprinter.
YOUR DAD (GARY SUTTON) AND UNCLE (SHANE SUTTON), ARE BOTH WELL KNOWN IN THE “CYCLING FAMILY”. WAS A CAREER IN CYCLING FOR YOU THEN A NATURAL PROGRESSION? No not really. I did all sports as a kid. Cross country running, Little Athletics, Soccer, Swimming, School Cricket, School Football and Cycling. My parents never pushed me to do anything. I loved all sports as a kid. As I got a little older it was getting hard to do all sports so I started to lean more to cycling. That’s when my parents asked me was I picking cycling for the right reasons and not because Dad used to ride. I said no and that I wanted to be a professional one day.
MOST YOUNG PROFESSIONALS ARE LURED TO EUROPE AND THE US TO PROGRESS THEIR CAREERS. GROWING UP IN CYCLING IN AUSTRALIA, HOW DOES AUSTRALIA COMPARE TO EUROPE IN TERMS OF THE DEVELOPMENT OF YOUNG CYCLISTS - THE SYSTEMS, THE TRAINING PROGRAMS, THE TECHNOLOGY? The development of young riders in Australia is great. I came through the system as a kid. I got a scholarship from the New South Wales Institute of Sport ( NSWIS ) then progressed onto the A.I.S U/23 Mapei squad based in Italy, which has now progressed into the
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Team JAYCO A.I.S It teaches you how to live, cook, clean and race in Europe. It’s one of the best stepping stones for Australian cyclists wanting to race in Europe. For Aussies it’s a hard slog - you have to live on the other side of the world but it makes you stronger and want it more. That’s how it was with me personally.
EUROPEAN TEAMS LOVE AUSSIES - THEY KNOW HOW HARD WE WORK TO GET TO THAT LEVEL, THAT WE ARE DEDICATED AND STRIVE TO ACHIEVE AND WANT IT SO BAD.
WHAT’S THE TOUGHEST EVENT OR SPORTING ACHIEVEMENT YOU’VE EVER COMPLETED? Wow. I’ve had a lot of ups and downs in cycling. One of them was riding my 1st Paris-Roubaix (a 257km road race, famous for its rough terrain and cobblestones) . I was wrecked for a week. But the hardest thing for a cyclist is a Grand Tour. We have 3 per year - the Tour of Italy (Giro d’Italia), Tour de France, and the Tour of Spain (Vuelta a Espana). They are all 3 weeks long. You have time trials, sprint stages and hills, hills, hills. My hardest was the 2010 Tour of Italy. I suffered and suffered, but got through. You go through so many different emotions, physical and psychological. Your mind plays games with you. Commonwealth Games 2010: Chris, front, with teammates Luke Durburidge and Michael Matthews. Sutton was the leadout man for the race winner, Aussie Allan Davis.
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ABOVE: SUTTON TAKES STAGE 2 OF THE 2011 VUELTA A ESPANA, THE BIGGEST WIN OF HIS CAREER. BELOW: THE WIN SECURES HIM THE GREEN POINTS JERSEY.
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WITH THE POPULARITY OF GRAND TOURS GROWING IN POPULARITY IN AUSTRALIA, BOLSTERED BY CADEL’S WIN IN THE 2011 TOUR DE FRANCE, DO YOU THINK CYCLING IN AUSTRALIA CAN EVER OBTAIN THE SAME STATUS AS IT ACHIEVES IN EUROPE? Cadel’s win has definitely rocketed cycling high the last year. There are so many people riding these days which is great to see. Riding your bike is fun and a good way to stay fit. But cycling in Australia will never be like it is in Europe. I would love to see it happen but it’s so far from the rest of the world.
HOW DO YOU TRAIN GIVEN THE DYNAMICS OF RACING - THE CLIMBS, THE DOWNHILLS, THE FLAT STAGES, THE SPRINTING, ETC? Well you touch up on your training that you’re already good at. So for me I touch up on my sprinting. But with training I also do specific efforts on the climbs too and some time trial training. You have to work harder on things your not so good at but you can overdo it, for e.g., I cant overdo climbing because I risk losing the dynamics of my sprint. But I still climb a lot and do efforts but mine are different to a specialist hill climber for example.
WITHIN TEAM SKY, DOES THE TRAINING DIFFER SUBSTANTIALLY BETWEEN RIDERS GIVEN THEIR INDIVIDUAL STRENGTHS AND ABILITIES? Yes it does change. Every rider is different. We have great coaching staff at Team SKY. They know cycling and they have been professional riders in the past. And we have a great set up with our sports scientists.
I WRITE DOWN THE TRAINING I THINK IS GOOD FOR ME AND MY COACH WILL REVIEW IT, MAYBE ADJUST IT SLIGHTLY, LIKE ADD SOME DIFFERENT EFFORTS, THEN I GO OUT AND DO IT. WE ALWAYS TRY NEW THINGS TOO. FOR ME THIS WORKS REALLY WELL, BECAUSE AS AN ATHLETE YOU CAN HAVE A SAY SINCE YOU KNOW YOUR BODY AND HOW YOU FEEL BETTER THAN ANYONE. YOU HAVE TO KNOW WHAT WORKS FOR YOU AS AN INDIVIDUAL AND THAT COMES WITH AGE AND EXPERIENCE.
HOW MANY TRAINING SESSIONS DO YOU DO PER WEEK & THE BREAKDOWN? I train 6 days a week. Usually always have Mondays off when I’m back in Australia but its different when I’m in Europe because of racing etc. When I train in Australia when I’m starting back on the bike I build up slowly but in December that’s when I put in a lot of good work. The week before Christmas is usually a big one - 5 or 6 days of training which is usually a 28 – 30 hour week. Roughly 900 – 1000kms. In 2011 I did 5 days leading into Xmas which was 28hrs and 960km for the 5 days.
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NUTRITION & RECOVERY: ESSENTIAL PART OF RACING. WHAT’S YOUR FUEL PRE-DURING-POST RACE AND WHAT DO YOU DO FOR RECOVERY? During training I fuel up with Gatorade (I prefer blue flavour) in my drink bottles. For training and racing I use CNP Professional products. Their protein meal replacements are incredible and training/racing food is awesome. They have all different types of protein bars too. My nutrition will vary depending on what training I am doing, but if I do a hard ride I will have a chocolate CNP ProMR (meal replacement) when I get in. Apart from the right fuel for your body, the best form of recovery you can get is rest. Rest and plenty of sleep. Listen to your body.
MOST PROFESSIONAL CYCLISTS ARE FAIRLY LEAN. WHAT STRENGTH TRAINING DO YOU DO AND HOW IS IT STRUCTURED? I’ve listened to my body and over the years I’ve worked out what helps me. Everything in moderation. But I do look after my body. I have a specific program to give me strength and power but its not all about the weights for me. I have to be careful with the weights or I get too big and it’s not really good for me. I do strength work out on the road and I also do some core stability work. It gets hard when you travel and race a lot so you have to work it in when you can. I still do a few things when I’m away racing but not too much. The off-season is where we do a lot of work but I don’t do any weights. Just more core work.
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WHO HAS BEEN YOUR BIGGEST INSPIRATION IN THE SPORTING WORLD?
My Dad and Uncl THEY WERE BOTH INCREDIBLE CYCLISTS AND ACHIEVED A LOT IN THEIR DAY AND AGE. I KNOW I CAN ALWAYS TURN TO THEM FOR ADVICE IF I NEED TO. THEY HAVE SO MUCH KNOWLEDGE AND EXPERIENCE AND ARE THE 2 BEST COACHES IN THE WORLD SO I KNOW I CAN TURN TO THEM.
le.
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ADELAIDE 2010: Sutton records his first Pro-Tour win on the last stage of the Tour Down Under.
WHAT’S YOUR FAVOURITE TRAINING SESSION AND WHAT DOES IT INVOLVE? Probably have to say the bunch rides I do in Sydney when I first start back on the bike after my off-season. It doesn’t involve much. Just riding for a few hours. I love catching up with everyone and having a chat. But in saying that I do some good rides in Europe too. When I’m in Australia every Wednesday I ride to Wollongong (85km south of Sydney) and back and that’s one of the nicest rides in the world to do. I love it.
WHAT’S YOUR BEST EXCUSE FOR NOT STICKING TO A TRAINING PROGRAM? I don’t believe in excuses. I get paid to do something I love and I want to see how far I can go and I always push myself to new limits. I don’t like people who make excuses. I just get on and do it. Sure, my training is hard but it challenges you. I love a challenge.
WHAT’S YOUR NEXT BIG CHALLENGE? Racing in Europe. Ha! All races are hard. Nothing is easy. But I might do the Tour of 34
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Spain again at the end of the ear. My race program isn’t definite, so we will have to wait and see.
WHAT IS YOUR “ULTIMATE” GOAL/DREAM AS A PROFESSIONAL CYCLIST? Riding the Tour de France and winning a stage. Also to win a world championship on the road and every kid dreams of Olympic Gold so ill throw that in their too!
YOUR FAVOURITE MOTIVATIONAL SAYING?
Pain is Temporary, Glory lasts Forever. TEAM SKY ARE YET TO ANNOUNCE THEIR SQUAD FOR THE TOUR DE FRANCE, WHICH BEGINS ON 30 JUNE 2012. GOOD LUCK CJ!
everlast100.com.au
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HAMILTON ISLAND
Hilly Half Marathon 36
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WHAT A VIEW: Youngster Luke Henry from the islands Tri Club can almost see the top of the crest, and it’s only 3kms into the race.
All photos courtesy of Hamilton Island Photography, JUNE Michael 2012 Montiglio 37
MUST DO EVENT
THE ISLAND I first went to Hamilton Island in 2009 for a family holiday on the advice of GD McGrath. He told me that the Aussie Whitsunday islands were as good as any Islands around the World. Well he was right! What an awesome place, the food, the weather, the setting and the atmosphere are all magnificent. I have been back four times since, but not for the reasons I expected... like to run a hilly half marathon!
THE RACE I met the race organiser, Steve Jackson, on that first visit to the island. Steve told me of this race he organised called the Stamford Financial Hilly Half Marathon, which took in the whole island and a few of its hills. I compared this to our very own Wanda X-Treme 6, which runs through the sand dunes of Cronulla. It didn’t take much convincing for me to agree to come up and run the next time it was on the perfect excuse for another trip to paradise.
Truth be told, I can honestly say the Hilly Half MARATHON IS easily the hardest race I’ve ever done, and I’ve done a few! It’s no lie - hilly is the truth. THE 2010 winner of the race said it should be called the “mountainous half marathon!” It’s not the steep and long uphills in the race that are the toughest part. It is the 5001000m steep downhills that gave me a hiding. But what a great challenge and a great achievement to finish, and the views and surrounds are just spectacular. 38
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The race started in it’s inaugural year with more officials (18) than competitors (13). It has steadily grown in numbers since, with this year’s event registering over 100 entrants willing to brave the mostly bush trail race in either the full distance or teams event (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 in 2010. This unique event attracts elite runners, right through the spectrum to first time fun runners.
THE WINNERS Hamilton Island resident, Ashlea Achilles was first female across the line and admits that even though she lives on the island, she didn’t know it was going to be that hard. Ashlea is a former U20 national Cross Country Champ and was in contention to qualify for the
LOCAL CANNONVALE CYCLONES SOCCER STAR REUBEN MCLOUGHLIN DECIMATED THE FIELD FOR LINE HONOURS IN A COURSE RECORD OF 1HR 41MIN. HE LOOKED STRONG THROUGHOUT, WITH HIS FINAL 7KM SPLIT TIME OVER A BRUTAL SECTION OF THE COURSE FASTER THAN ANYONE ELSE ON THE DAY, INCLUDING THE TEAM ENTRANTS.
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After testing five pairs of shoes in his cupboard up and down hills, the choice was easy - Jock ran in a pair of Hoka Bondi.B (pictured below) trail running shoes. For the rough terrain, and particularly the downhills the cushioning and comfort were unmatched. Being extremely light weight, they feel like a racing flat, so for uphills and the roads they performed better than any other running shoe I’ve worn over the past year. LEFT: Jock running the 1km long steep trail descent about 3km from home. At this stage of the race you can’t feel your legs due to the lactic acid “bomb.” BELOW LEFT: A good ice bath should be around 10-12 deg Celcius, but Mel Campbell got to experience it at 4 deg Celcius.
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Steeplechase at the Commonwealth Games before long-term injuries ended that dream. After escaping to Hamilton Island, Steve quickly took her under his wing. It wasn’t long before Ashlea was back running after a taking a more holistic approach to training and recovery. She smashed the women’s course record by over 16 minutes in her first half marathon, in a time of 1hr 56mins. The event included a post race feed plus an invitation to enjoy the Sports Club’s ice-bath facilities, which is as good a set-up as you’ll find anywhere. It only took my legs 6 ice baths, 3 recovery runs, 5 nights of sleeping in Skins and 5 days for my legs to stop hurting after this year’s race. That’s the pain of hard work, which I never mind, because it’s the pain of achievement!
THE FUTURE I have been to Hamilton Island 5 times over the past 3 years and competed in an event of some kind each time (that’s very sad really, I can’t just have a holiday) and next year I will be taking a group of my athletes and recreational runners up for a week long training camp. If you just want to enjoy a holiday, Hamilton Island is as good as it gets and as an exercise and recreation location, it’s right on the money! Well done Hamilton Island, we love it up there and will be back soon.
More Power. Faster Ride. NATURAL FOOT MOTION PROTECTION HIGH PERFORMANCE hokaoneone.com.au
CYCLING FOR
TRIATHLON DAN ATKINS
Image courtesy of Delly Carr & Hamilton Island
TRIATHLON
POWER METERS, HEART RATE MONITORS CADENCE COMPUTERS AND SPACE-AGE LOOKING AERO BIKES!!!! ALL THESE THINGS ARE WHAT SELL’S TRIATHLON MAGAZINES!!!! BUT ARE THEY MAKING YOU A STRONGER CYCLIST IN TRIATHLON? This month I thought I would go through all the ins and outs of what makes the best triathlete cyclist tick and what makes a good cycling program in your week. How many kilometres (kms) is good and how many kms are just wasted. The best thing about cycling is the gearplenty of money is invested each year with companies trying to outdo each other to get your money into their bank accounts. I really believe that a lot of athletes look at buying their bike the wrong way. For example: How many of you have looked at the bikes cosmetic features (paint finish, cool looking, aero seat post) before actually working out how many carbon fibre layers the manufacturer uses in their carbon frames? The finish look of a bike isn’t always the most aerodynamic or even the most comfortable for you to ride. Always take into account the fit of the bike before you buy. In triathlon my view is that the bike leg just sets up the run, which I believe to be the most important discipline in triathlon as this finishes the race. So, when buying a bike, what do you look for?
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REPUTABLE BIKE COMPANIES Giant bicycles use at least 7 layers of carbon to wrap their frames and each layer of carbon is used for different reason, tensile qualities, durability, stiffness, and the final layer is “ONLY” for cosmetic reasons. Nothing more than the “LOOK” of the bike. So please do your research and ask other athletes that ride your bike of choice. Don’t buy off the internet, go into your local shop and talk to the experts face to face, ask others of good quality bike shops that take the time to educate you on the perfect bike for you.
WILL THE BIKE FIT YOUR FRAME?
Make sure even though the bike looks good on the rack that this bike is suited to your style of riding. Is the front end too low for your bad back? Is the down seat tube have a 72 degree or 74 degree angle (74-78 degrees is generally time trial position compared to 72 which is the standard road positioning)
GET FITTED CORRECTLY
Some fit kits that are computer generated don’t take into account previous injuries, lack of flexibility etc. So make sure you know someone (coach, bike shop experts) that can fit you up using their eye. The best bike fits in my view are the experts that look at you and know straight away you will need a shorter stem because you’re unable to lean forward over the bike due to your lack of flexibility.
HOW MANY OF YOU HAVE LOOKED AT THE BIKES COSMETIC FEATURES (PAINT FINISH, COOL LOOKING, AERO SEAT POST) BEFORE ACTUALLY WORKING OUT HOW MANY CARBON FIBRE LAYERS THE MANUFACTURER USES IN THEIR CARBON FRAMES?
K’S FOR DAYS So many athletes get caught up with kms they want or should be riding, or as I call it “Knick Time”!!!!
right is key. You must be able to sit down and push through the pedals ( 360 degree rotation not just the push down).
In my view the more time spent preparing your body to adapt to the race pace you have set yourself the easier the race will be. Here are a few points on how to train the bike leg;
3.
1.
WEAR A HEART RATE MONITOR
This is the simplest form of analysis that is tried tested and result based!!! Working on heart rate more so than speed is a pure indication of where your training is at. Racing over Olympic distance is generally at a heart rate of 9598% heart rate, 70.3 at about 90-95%, and Ironman anything from 85-95% ,so doing your key sessions at 95% heart rate should set you up for any race.
2.
BUILD STRENGTH
Every good program should have a strength plan in it. Find a hill push a big gear and build those quads up. A hill of anything between 1-3min long is fantastic, getting the gradient
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IMPROVE YOUR SKILLS
The forgotten area - practice turns, riding in the wet and pace lining with other riders, this should be done at least once a week to improve your level of control on the bike as well as give you more awareness of gears needed and improve your bike handling . Will also encourage you to ride faster with more confidence.
4.
TIME TRIALLING
This is race specific, work out your key race pace in km per hour aim to time trial at about 5 % less than this. For example, if your racing 40km and aim is 70mins (that is an avg speed of 34.3km/hr) try riding for 45min @ 33km/hr in the middle of a 2hr ride. This is a great midsession race specific session; the rest of the session should be done at 85-90% heart rate. But be patient early on 33km/hr might feel easy, take into account environment changes, windy course, and wet cold etc.
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SIMPLE GUIDELINES FOR TIME-POOR ATHLETES OLYMPIC DISTANCE 40KM: 150-250km a week, 4-6hrs a week 3 sessions a week minimum
70.3 DISTANCE 90KM 200-350km a week, 5-8hrs a week 4 sessions a week minimum
IRONMAN DISTANCE 180KM: 300-500km a week, 10-16hrs a week 4 sessions a week minimum with quality race specific brick session (run off) All in all, be smart about the kms you log. The great thing about the bike is that it can be great recovery post a hard run but also be mindful of when you plan your long strength session on the bike before a swim session. Swimming with lead legs doesn’t feel good for anyone and generally leads to muscle cramps. And be very mindful of your post ride recovery fuel as well, but that is an entirely different conversation all together!
DAN ATKINS IS THE DIRECTOR OF D.A.T RACING IN BRISBANE AND HAS SOME 22 YEARS EXPERIENCE AS A COACH AND ATHLETE. IF YOU HAVE ANY QUESTIONS FOR DAN, PLEASE CONTACT HIM VIA EMAIL: DANATKINS08@GMAIL.COM.
FOLLOW HIM ON TWITTER (@DANAT75) OR CHECK OUT HIS WEBSITE DANATKINSTRAINING.COM.AU
Not just an individual pursuit, Surf Life Saving competition pulls together the best for the teams events, as seen here with Wanda SLSC claiming gold in the NSW State Titles Beach Sprint Relay final.
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SURF LIFE SAVING THE GREAT AUSSIE SPORT
“WHEN AUSTRALIANS DECIDED TO EMBRACE THE OCEAN AS A SITE OF ACTIVE RECREATION IN THE EARLY PART OF THE 20TH CENTURY, OUR LOVE OF THE BEACH EMERGED. THE NEED FOR A LIFESAVING MOVEMENT - TO PROTECT AND SAVE LIVES – GREW, AND FROM THEN ON, SURF LIFE SAVING BECAME PART OF THE FABRIC OF OUR COUNTRY.” SLSA
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By the summer of 1906-07, the population of Sydney was obsessed with the question of the safety of the surf. It was in this environment that surf life saving clubs first emerged; their regular patrols a welcome relief to local authorities and nervous bathers alike. On 18 October 1907, representatives from these clubs, together with members of other interested groups, met to form the Surf Bathing Association of New South Wales, the organisation now known as Surf Life Saving Australia.. The competition section of surf lifesaving, now known as surf sports, evolved from the lifesaver training and historical methods of rescue at Aussie and New Zealand beaches. From the “nippers” squads, through to professional elite Ironman and surf boat leagues to regular “master” events, which includes categories of 70years +, there is massive array of event disciplines for everyone. You don’t even have to go in the water with beach sprints, beach flags, 2km soft sand runs, R & R (rest and relaxation or officially known as Rescue and Resuscitation), and the tradition of the March Past. The carnivals range from local club carnivals that occur on most weekends of the summer, through to Branch (regional), State, National (Aussie Surf Lifesaving titles) to the World Titles, every two years (this year in Adelaide). This is a huge sport not only Australia wide, but now throughout the world. I have been involved in coaching and as an athlete in Surf lifesaving for around 20 years,
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Dearne Cooper, reigning World 2km beach run champion
and this year I was up at the Aussie titles as a coach again, but for the first time in 12 years I competed as a so-called athlete again in the masters’ competition and loved everything about it.
TO SEE 70-YEAR-OLD MEN AND WOMEN STILL HAVING A RUN OR A SWIM IN AN ORGANIZED COMPETITION AND REALLY CELEBRATING THE BEACH AND THE ACTIVE AUSTRALIAN LIFESTYLE WAS FANTASTIC.
I PREDICTED AND WITNESSED SEVERAL TORN HAMSTRINGS DURING THE BEACH SPRINTS, AND I THINK THE LOCAL CHEMISTS WERE SOLD OUT OF STRAPPING TAPE AND DENCORUB, BUT ALL PARTICIPATING GAVE IT THEIR BEST AND KEPT SMILING.
To me this was a great representation of what this great movement is about, saving lives, camaraderie, inclusiveness, the Aussie right of “having a go” whilst celebrating the best country in the Worlds number one asset, its spectacular beaches. The other striking moment for me, which highlighted what a great institution the Surf Lifesaving volunteer movement was born for, happened just off the beach. I had just left my family after having lunch at a local café to go for a jog, when right in front of me an older man blacked out and fell, with his wife screaming. I raced over
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to help, thinking the worst and so did all that were around. The ambulance was called, his wife new exactly what was happening, which thankfully wasn’t a heart attack, and four surf lifesavers had moved into action. Two young girls who had just been in the first aid competition from the Manly Surf Club were also immediately on the scene and all the right life saving procedures fell into place. It struck me there and then, this is what surf life saving is about - saving lives, jumping into action and wanting to help people with no hesitation, confidence and competence. Well done Manly girls, you are a credit to your club.
THIS SURF LIFE SAVING MOMENT IS AN INTRODUCTION FOR A NEW REGULAR PIECE ON SURF SPORTS FROM AN ARRAY OF GREAT CONTRIBUTORS FROM ALL DIFFERENT SECTIONS OF SURF SPORTS, INCLUDING AUSTRALIAN REPRESENTATIVE BEACH SPRINTER ZANE CAMPBELL, AND MULTIPLE AUSTRALIAN TITLE WINNERS DEAN AND MARK SIMPSON, AMONGST OTHERS.
WELCOME TO THE GREAT SPORT OF SURF LIFE SAVING!
JOCK CAMPBELL HAS BEEN COACHING AND TRAINING SURF LIFESAVERS FOR MORE THAN 20 YEARS AND HIS ATHLETES HAVE WON GOLD MEDALS AT STATE, AUSTRALIAN AND WORLD TITLES. YOU CAN CONTACT JOCK BY EMAIL, EZINE@JOCKATHLETIC.COM
Life is local Proudly supporting and informing the local community since 1960
www.theleader.com.au
HAPPY 8TH BIRTHDAY!! TO CELEBRATE CRUST GOURMET PIZZA BAR’S 8TH BIRTHDAY, OUR GOOD FRIENDS AT CRUST GOURMET PIZZA BAR- CRONULLA ARE GIVING AWAY
5 FREE LARGE PIZZAS!! TO WIN A FREE PIZZA VOUCHER, ALL YOU HAVE TO DO IS: 1. 2.
‘LIKE’ CRUST GOURMET PIZZA BAR - CRONULLA ON FACEBOOK EMAIL US AND TELL US WHY YOU LOVE CRUST CRONULLA.
IT’S THAT SIMPLE. WE LOVE CRUST CRONULLA GOURMET PIZZA BAR - BECAUSE THEY’RE TIRELESS IN THEIR SUPPORT OF THEIR LOCAL COMMUNITY. NOT ONLY DO THEY SPONSOR LOCAL CHARITY EVENTS LIKE THE SPRING BEACH CLASSIC & JANE MCGRATH CLASSIC, THEY ALSO DEVELOPED THE LOCAL SCHOOL ENGAGEMENT PROGRAM - HELPING YOUNG KIDS LEARN ABOUT HEALTHY EATING OPTIONS. THEY ALSO PROVIDE HEALTHY EATING OPTIONS AND OWNERS GEORGE AND ANDREW ARE HANDS ON AND ACTIVE MEMBERS OF THE CRONULLA COMMUNITY! WE ARE
PROUD TO PARTNER WITH CRUST CRONULLA.
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INTRODUCING OUR NEW
“WOMEN IN SPORT”
SECTION!
EACH MONTH IT WILL BE PACKED WITH ALL THINGS HEALTH, EXERCISE AND NUTRITION FOR WOMEN, AS WELL AS PROFILES ON PROFESSIONAL AND AMATEUR ATHLETES, FITNESS SOLUTIONS FOR BUSY MUMS, WEAR TESTING AND STACKS MORE. FOR OVER 25 YEARS I HAVE SEEN MANY OF MY DEDICATED FEMALE ATHLETES, AMATEURS AND PROFESSIONALS ALIKE, WORK JUST AS HARD AS THEIR MALE COUNTERPARTS, SO I WANTED TO DEDICATE THIS SECTION TO THEM. SO FOR EVERYTHING THAT WOMEN LOVE IN SPORT, NUTRITION AND EXERCISE, OH YES AND GIVE-AWAYS, I DARE YOU TO ENTER THIS ZONE. JOCK
WOMEN IN
SPORT
LISA WEIGHTMAN
Girl on a Mission
All images, www.lisaweightman.com
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WOMEN IN
SPORT LISA WEIGHTMAN IS PROOF THAT WITH PASSION AND PERSISTENCE, ANYTHING IS POSSIBLE. AFTER OVERCOMING MULTIPLE INJURIES AND COUNTLESS SETBACKS THROUGHOUT HER YOUNGER YEARS, SHE HAS BECOME ONE OF AUSTRALIA’S ALL-TIME GREAT MARATHON RUNNERS.
WEIGHTMAN DEVELOPED A PASSION FOR RUNNING AT A YOUNG AGE WHILE RUNNING WITH HER FATHER PETER FROM THEIR HOME IN MELBOURNE, VICTORIA. DESPITE A PROMISING JUNIOR CAREER WEIGHTMAN WAS CONTINUALLY HAMPERED BY CHRONIC STRESS FRACTURES IN THE TIBIA. Lisa progressed to an international elite runner when she represented Australia five times at the World Cross Country Championships/ World Road Racing Championships. However, it was not until her switch to the marathon distance when Lisa began to really shine.
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In 2008 Weightman finished the London marathon in 2 hours 32 minutes and 22 seconds, a time which was equal to Australian marathon runner Lisa Ondieki on debut. Following London, Weightman earned selection in the 2008 Beijing Olympics and 2009 World Track and Field Championships. In April of 2010 Weightman became the first Australian to win the Nagano International Marathon in a new personal best time of 2 hours and 28 minutes, a time that now ranks her fifth all-time in Australia. Later in 2010 Weightman broke the coveted Gold Coast Half Marathon record to run 69:00 minutes, an Australian all-comers record. Weightman capped off a brilliant 2010 by winning the Bronze medal at the Delhi Commonwealth Games. Not only is Weightman a multiple National Champion and holder of numerous race records around Australia, she has forged a successful full-time professional career in the process. She is the poster girl for Work Life Balance at IBM and the Ambassador for Running Australia (www.irun.org.au). She is living proof that with appropriate time management, goal setting and unrelenting focus we can achieve things we didn’t know were possible.
Believe. World Class Champions. ASCEND Believers. Lisa Weightman and Joe Gambles are elite athletes representing Australia on the world stage. The road to success for them, like any athlete, requires a rigorous training regime and the ability to withstand intense physical stresses. The unique ultra-active whey peptide in ASCEND Elite Recovery is clinically proven to restore 100% strength capacity to your muscles within a staggering 24 hours*! So like Lisa and Joe, become an ASCEND Believer and maintain your training intensity to make every session count. The benefits of ASCEND Proven Sports Proteins can also be found in our protein bars, now available at all good convenience outlets. Learn more about this great Australian product at ascendsport.com.au
P10/ ASC0177
Train harder. More often.™
Joe Gambles Ironman Champion
Lisa Weightman, Olympian and Marathon Champion
*Buckley, J.D., Journal of Science & Medicine in Sport, 2008.
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WOMEN IN
SPORT
WE ASKED LISA TO ANSWER SOME OF OUR FAVOURITE QUESTIONS TO FIND OUT MORE ABOUT HER CAREER AND HOW SHE GOT INTO RUNNING MARATHONS.
WHAT’S THE TOUGHEST EVENT OR SPORTING ACHIEVEMENT YOU’VE EVER COMPLETED?
HOW DID YOU GET INTO MARATHON RUNNING AND EVERYONE’S QUESTION, WHY?
WINNING THE BRONZE MEDAL AT THE COMMONWEALTH GAMES IN DELHI. HUMIDITY IN DELHI WAS THROUGH THE ROOF. BY THE TIME WE HIT THE FINAL LAP THE TEMPERATURE WAS ABOVE 30 DEGREES AND THERE WAS A DOG AND A MONKEY ON THE COURSE (I DON’T THINK I WAS SEEING THINGS!).
In 2008 I won the selection trial for the World Cross Country Championships, to be held in Scotland. 3 weeks later the London Marathon was to be held only a hop, skip and a jump away. We decided it would be a great opportunity to debut at the distance on the slight chance that I may run an Olympic Qualifier. In Scotland I was over the moon after placing 20th and assisting the team in winning a World Championship bronze medal. I then went on to “PB” in a 10km road race in Ireland the following week. Still on cloud nine, I ran the London marathon and earned selection for the Olympics. I remember hitting the 30km mark of the marathon worrying about when I was going to meet this wall. I didn’t meet the wall as such, but I certainly hit head on wind with sleeting rain with 3 miles to go! I love to run and will always run. I will never be able to sprint final laps in a 5,000m or 10,000m track race to finish at the same level I can in the marathon, so marathon it is! If half marathon was an Olympic and Commonwealth Games event, I’d probably pick that !! 64
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The Africans continued to surge, trying many, many times to drop me. I continued to work my way back each time and was so pleased to win the medal. When I head out in Summer for those warmer long runs it brings back a few scary memories!
YOU HAVE OFFICIALLY RUN THE A-QUALIFYING TIME FOR OLYMPIC SELECTION YET YOU ARE STILL TO BE OFFICIALLY SELECTED IN THE AUSTRALIAN OLYMPIC TEAM? HOW DOES THAT WORK AND WHEN WILL YOU KNOW YOU’VE MADE THE TEAM? The Australian Olympic Committee can enter up to three athletes for each event on the
WHAT’S YOUR NEXT BIG CHALLENGE? The London Olympic Games marathon and I cannot wait!! In the lead up I’ll be preparing to run my very best at the Australian 10km Road Championship in Launceston. Winning State and National titles is very important to me and I am hoping to do my Club and State proud.
WHO HAS BEEN YOUR BIGGEST INSPIRATION IN THE SPORTING WORLD? My Dad, previously a VFL (Fitzroy) / VFA (Preston) player and coach and a talented runner in his own right.
YOUR FAVORITE MOTIVATIONAL SAYING?
Nothing beats persistence. I learnt that from my Dad!
athletics program, provided they have achieved the A standard. For the marathon, selectors announce their 6 nominations for the team, before they make their team “official” on 12 June.
I am currently one of three girls who have qualified (Benita Willis, Jess Trengove). It has been like waiting for Santa to come!. However I am training extremely well and enjoying my running and racing so it is business as usual right now!
NEXT ISSUE: WE FEATURE PART II OF OUR INTERVIEW WITH LISA, WHERE SHE TALKS ALL THINGS TRAINING AND OFFERS HER ADVICE ON HOW TO STICK TO YOUR TRAINING PROGRAM. STAY TUNED! JUNE 2012
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LADIES LIGHT UP THE NIGHT ON MAY 3RD OVER 3000 WOMEN HIT SYDNEY’S CENTENNIAL PARK FOR THE NIKE ‘SHE RUNS THE NIGHT’ 13KM RUN. THE EVENT WAS A FIRST OF ITS KIND - IN THE DARK AND JUST FOR WOMEN.
SIOBHAN MCCARTHY
GLOW IN THE DARK: Ladies take to the streets in the 13km “She Runs the Night” fun run through Sydney’s Centennial Park. All images courtesy of Nike Australia.
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THE INAUGURAL “SHE RUNS THE NIGHT” EVENT IS PART OF NIKE’S VISION OF A ‘REVOLUTION, CREATING A RUNNING COMMUNITY, BY WOMEN, FOR WOMEN’. AND IT DID NOT DISAPPOINT. Laura Siddall, a seasoned triathlete was overwhelmed. “It’s hard to capture the true magic of what took place. The buzz from being part of something big, something special and something different is what gets those adrenalin juices pumping. “ The event course started and finished at The Royal Hall of Industries, Moore Park, and weaved its way through the roads of Centennial Park in complete darkness. The ladies relied on fluorescent and neon lights to light their path. Siddall explains that it was nothing short of amazing, “It was an incredible feeling running through Centennial Park in the dark. I’m used to training there regularly be it on my bike or running but now the park was silent, dark and just the sound of our trainers on the road...no cars, no bikes, no lights....” Siddall’s training partner Dee Bradbury, felt the same way, “I was so proud to be amongst my fellow competitors at the start line. The biggest highlight was finding the finish line inside the Royal Hall of Industries and the great post race function where we could 68
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discuss the race and compare times with friends! Despite the sweat and the pounding of the pavement, all competitors were treated to an incredibly unique recovery area inside the Royal Hall of Industries - recovery drinks, massage areas, big white beanbag chairs, photos booths, DJ boxes, you name it, it was there, which seemed like the perfect postrace party. Through their “Nike She Runs” social media campaign, Nike enabled women of all abilities to connect, as Nike’s Running Brand Manager for Asia Pacific, Melissa Capone, explained. “Running is the core that unites us all and by creating a community in which women could come together and talk about training, we enabled them to connect and have a place in the Nike She Runs community.” While a 13km run is not your typical fun run, the event welcomed women of all levels of fitness and with different goals taking to the night to run. The field saw elite level runners to take to the night too. Hannah Flannery won the 13km event, with a time of 49mins 29seconds. Flannery’s win saw her win a trip to the Nike Women’s Marathon in San Franciso later this year. Abigail Regan finished second in 49.40, and Olympian (5,000m track) Sonia O’Sullivan third in 49.48.
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WOMEN IN
SPORT THE SUCCESS OF NIKE’S SOCIAL MEDIA CAMPAIGN IS MINDBLOWING. THE “AFTER PARTY” INCLUDED A PHOTO BOOTH THAT UPLOADED PHOTOS AUTOMATICALLY AND ALLOWED RUNNERS AND FRIENDS TO SHARE THEIR SUCCESS VIA FACEBOOK. ON TWITTER, PARTICIPANTS POSTED THEIR BEST SHOTS FROM INSTAGRAM AND TWEETED THROUGHOUT THE NIGHT, HELPING #NIKESHERUNSAU BECOME THE HIGHEST TRENDING HASHTAG IN THE COUNTRY.
With more and more women becoming active in a huge variety of sports, it is often in addition to the demands of life, family and work. The balancing act that most women face in order to get fit sees them hit the pavement in the dark of the night. For this reason, Nike’s She Runs the Night acted as a great advocate for the safety of women when they are exercising, and that women deserve to feel safe to exercise at night.” The success of the first of Nike’s She Runs the Night race, has left runners pumped for next year’s event and it is certain to be bigger than ever. It seems that us women are now ‘running’ out of excuses not to get active – as Nike tell it, ‘Just Do It!’
CLICK ON THE “SHE RUNS THE NIGHT” LOGO (LEFT) TO CHECK OUT A VIDEO FROM THE EVENT. AWESOME!
SIOBHAN MCCARTHY IS A FREELANCE JOURNALIST, TRIATHLETE, RUNNER, COFFEE SNOB & KNEE-HIGH TO A GRASSHOPPER. YOU CAN FOLLOW SIOBHAN ON TWITTER (@SIOBHANANN) FOR ATTEMPTS AT HUMOUR, WIT AND INTELLECT (WHICH QUITE OFTEN FALLS SHORT). HER WORDS, NOT OURS!! HA
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Women in Sport EMPIRICA RESEARCH CASSIE GOVAN, PH.D. / DAVID NEAL, PH.D. / ANNA COSTER, M.A.
SPORT IS AN INTEGRAL PART OF AUSTRALIAN CULTURE AND PLAYS AN IMPORTANT ROLE IN THE LIVES OF MANY AUSTRALIANS. THE BENEFITS OF REGULARLY PARTICIPATING IN EXERCISE ARE UNDISPUTABLE FOR BOTH MALES AND FEMALES. REGULAR PHYSICAL ACTIVITY HAS BEEN SHOWN TO REDUCE AN INDIVIDUAL’S LIKELIHOOD OF DEVELOPING CHRONIC DISEASES, SUCH AS TYPE 2 DIABETES, CARDIOVASCULAR DISEASE, OSTEOPOROSIS, AND BREAST CANCER. FURTHER, REGULARLY PARTICIPATING IN EXERCISE ALSO LEADS TO A HOST OF PSYCHOLOGICAL AND SOCIAL BENEFITS, INCLUDING ENHANCED SELF-ESTEEM, AND THE OPPORTUNITY FOR SOCIAL INTERACTION WITH OTHERS.
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SPORT DESPITE THESE WELL-DOCUMENTED BENEFITS, RESEARCH BY THE AUSTRALIAN BUREAU OF STATISTICS (ABS) SUGGESTS THAT PARTICIPATION RATES IN SPORT AND PHYSICAL ACTIVITY HAVE DECREASED OVER THE PAST FEW YEARS, PARTICULARLY FOR WOMEN.
were 20% less likely to be sufficiently active than those without. As women are more commonly the primary carers of children, they are more likely to be physically inactive.
According to their most recent figures, 66% of Australians aged 15 and over participated in at least one sport or physical recreation activity in 2005-2006, however this decreased to only 64% in 2009-2010. As their findings suggest, this fall was largely driven by a decrease in female participation.
Body image dissatisfaction has been associated with reduced physical activity, with many women feeling too self-conscious of their bodies or feel ‘too fat’ to participate in physical activity.
Women face numerous barriers to being physically active that differ from the barriers faced by men. In particular, caring demands and responsibilities impede women’s ability to engage in exercise much more so than they do for men.
According to research by the ABS, more than twice the number of females than males indicated insufficient time for exercise due to family commitments. Other research conducted by the Australian Institute for Health and Welfare has found that people with at least one child at home
Body image concerns are another barrier to exercise facing women to a larger extent than men.
As well as facing different barriers, recent research by the ABS also suggests that men and women tend to engage in different forms of exercise. Walking for exercise and aerobics, fitness or gym activities were much more popular for women (with participation rates of 30% and 17% respectively) than for men (16% and 11% respectively). However, other activities such as golf and outdoor soccer had greater participation rates for men, with approximately four times as many men as women participating in these sports. Recent research we have conducted at Empirica for the Australian Sporting Goods Association (ASGA) obtained similar findings. Across all age groups, walking for exercise was found to be much more popular for women than for men. In addition, indoor JUNE 2012
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activities such as home workouts and gym classes were more favoured by women, whereas outdoor activities such as cycling and jogging were preferred more by men. The factors that motivate individuals to exercise slightly differ by gender as well.
Research by the ABS suggests that the two major motivators overall for exercise were health and fitness (the major motivator for 54% of respondents) and enjoyment (the major motivator for 22% of respondents). In regards to gender differences, more females than males reported health and fitness (59% and 50% respectively), and wellbeing (9% and 6% respectively) as being important. On the other hand, more males than females indicated enjoyment (27% and 16% respectively) and social or family reasons (8% and 6% respectively) as the main reasons for engaging in exercise. Evidently, to increase female participation in sport and fitness, an understanding of these barriers, motivations and preferred activities is needed. Making it easier for women to exercise in the home while looking after the kids, and mitigating body image concerns, for example, will all help to encourage female
EMPIRICA RESEARCH IS A SOCIAL AND CONSUMER RESEARCH FIRM BASED IN MELBOURNE AND MIAMI. FOR MORE ABOUT EMPIRICA RESEARCH EMAIL CASSIE GOVAN CASSIE@EMPIRICARESEARCH.COM.AU OR FIND THEM ON FACEBOOK AND TWITTER (@EMPIRICA_UPDATE) OR VISIT THEIR WEBSITE WWW.EMPIRICARESEARCH.COM.AU
participation in sport and ultimately, increase the health and wellbeing of our society. So, come one girls – let’s get out there! For those who are time-poor, there are great options online for fast, hard workouts (check out www.bodyrock.tv). For those with kids, get active with the kids and have the combined benefits of family time and active time. And of course – get to those sandhills with Jock whenever possible!
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SPORT “ALL THE GEAR AND NO IDEA” - Mel C prepares to go for the first spin on her new wheels.
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ROAD CYCLING: FOR ROOKIES MELISSA CAMPBELL I’VE BEEN THREATENING FOR A LONG TIME TO TAKE UP TRIATHLON AS MY NEXT “MUST DO” CHALLENGE. IT’S A SPORT I JUST KNOW I WOULD LOVE. AFTER HAVING REASONABLE SUCCESS AS A 2KM BEACH RUNNER THROUGH SURF LIFE SAVING, I NEEDED A NEW CHALLENGE. SOMETHING TO GET ME FOCUSED AGAIN NOW THE KIDDIES ARE SELF-SUFFICIENT (THEY ARE NOW 4 & 18MTHS… WELL, SELF SUFFICIENT ENOUGH!). First thing I needed was a bike. Enter Rochelle Gilmore, Commonwealth Games Champion. During her off-season this year, Rochelle was training with us at Jock Athletic so I thought who better to ask about the whats/wheres/hows for buying my first road bike.
After some shopping around, I was sorted. I had the Ferrari of road bikes (apparently), with shoes and helmet to match. I had all the gear and no idea, as they say. Even my cycling-mad brother-in-law was ‘tres’ impressed with my wheels. He got me sorted with all the accessories I need, including a CO2 canister with an insulated neoprene cover, so my fingers don’t get cold when the canister is activated (‘cause apparently the canister gets cold to touch once the CO2 is flowing). Nerd alert, I know!! Now all I needed was to actually ride the thing. Almost everyone I spoke to about road bikes warned me about using cleats (you know, those thingys that are attached to your shoes that clip into the pedal so your feet are locked in) and how you are guaranteed to have at least one stack because of them.
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SPORT SURE ENOUGH, ON MY VERY FIRST PRACTICE RUN UP AND DOWN MY STREET, IN FRONT OF HUBBY AND MY 4YO AND THE WHOLE NEIGHBOURHOOD, I HAD MY FIRST EPIC STACK. IT WAS CLASSIC – I FORGOT MY FEET WERE LOCKED IN, I TRIED TO PUT THEM ON THE GROUND, REALIZING I COULDN’T, NOT ENOUGH TIME TO UNLATCH CLEAT FROM PEDAL, THE FEELING OF “OMG” COMING OVER ME AND THEN THE COMPLETE SURRENDER TO THE INEVITABLE. ALL YOU CAN DO IS JUST GO WITH IT FOR FEAR OF MAKING IT WORSE. AND I HAVE PHOTO RECORDS OF IT, JUST TO REMIND ME.
CHANNELING CADEL With the stack behind me, I head out for my first ride. It was AWESOME and I was immediately hooked. Having been a keen follower of the Tour de France for many years, like my fellow contributor Tim Brennan, who even completed a ride to the top of Mont Ventoux in France (Issue 12), a classic stage of Le Tour, all I could think about was Cadel Evans and his incredible victory in the Tour de France last year. The thrill of riding a bike, 78
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really really fast, was totally exhilarating. I felt like I was 12 again. Cadel Evans, I am one with you. The freedom is overwhelming. The sun on my face, the sensation of floating above the ground, feeling so happy as I rode along the bike track throwing caution to the wind. Dare I say, there was an arrogance about me as I rode along the bike path, turning my nose up at motorists as they rushed past me in their stinky polluters. How “last century” of them. Until I was at their mercy, having to leave the safety of the bike track to venture home through the back streets….. Nice, car. The excitement of it all is one thing, but I have a lot of work to do to get myself “bike fit.”
STARTING FROM SCRATCH The interesting thing about road bikes (with cleats) is you have to retrain your mind and body to really think about what it’s doing – be aware of your feet and your foot position on the pedal – are you maximizing your energy output, your RPMs, your power. The most important aspect would be to familiarise yourself with the gears and how and when to use them to ride efficiently. Retrain your core to “switch on” when you’re working the pedals – most road bikes these days are made from carbon fibre and are as light as a feather. You soon realize how weak your core is when you move to standing on the pedals and how quickly you lose control
of the bike. Try even raising one arm off the stem (see, I know all the lingo) to indicate to motorists behind you that you’re about to turn and you quickly realize how much of a balancing act it is.
Oh, and remember to unlatch your shoes from the pedal when preparing to stop. Road Cycling 101.
GREAT EXERCISE ALTERNATIVE Needless to say, I am hooked. I’ve found a regular training partner/s and we head out each weekend for some loops and hill sets in my local area. It’s always more motivating to train in a group and there are plenty around for cycling. Check out your local cycling or triathlon club – there is guaranteed to be one in your local area. Regardless of whether you’re training for triathlon or just trying to keep fit, I’ve quickly discovered that not only is cycling a great form of exercise, it’s offers a great crosstraining solution and is great for your state of mind – an excellent form of stress relief. No one to bother you out there on the bike, no calls to interrupt you, no kiddies to demand your attention. Just you and the bike. So if you’ve been thinking about taking up cycling, do it. My rookie “top tips”:
1. SHOP AROUND Check into your local bike for a comprehensive run down from on the range of bikes on the market and what bike might suit you, as well as to get an idea on costs. 2. GET FITTED Most bike stores will have a technician that can help adjust your bike to suit you specifically. This includes ensuring your bike seat is at the right height, as are your handle bars and your cleats are correctly fitted with your shoes and pedals. 3. STAY ON TRACK When you’re starting out, stick to dedicated bike paths as much as possible. It’s a much a safer alternative to riding on the roads. Google bike paths and you’ll find a plethora of information on bike paths in your area. 4. FIND A FRIEND Find a friend or cycling club to train with – this will keep you committed and make you accountable. Plus it’s a great way to effectively improve your cycling fitness. 5. HAVE A GOAL Pick a race or event to train for. In Sydney, the MS Gong Ride in November is a classic or the Kurnell Triathlon series during the summer is a great race for beginners.
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CYCLING SOLUTIONS WITH KIDS With the road bike now taking pride of place in the garage, my mountain bike was looking very neglected. Since having my first child, I’ve always “thought” about getting a baby bike seat, but just never got round to it. Sound familiar? With a renewed passion for cycling, I was committed to finally getting a baby bike seat so I can enjoy riding with the family. We’ve all seen the baby bike seat that is positioned at the rear of the bike. However, I always thought it made more sense to have your child sit in front of you, to give you more control on the bike as well, to keep an eye on them as well as give them a front row seat.
The only “front” baby seat I’d ever seen was in London a few years back, when a wellgroomed man zoomed past me, with toddler in front. I think it even had a plastic windshield. Then a few months ago, by chance, I happened upon a man with a front bike seat at my local beach. Grabbing the details, I jumped online and purchased one straight away. It’s called a Wee Ride and it’s the best fun you can have on a bike… with a toddler. And I was right. The weight distribution and control is all in front of you. You also feel more in control of their protection, as you encompass them with your arms and torso.
FOR ME, IT HAS GIVEN ME THAT LITTLE EXTRA FREEDOM I NEED TO FIT IN A QUICK WORKOUT ON WEEKENDS OR WHEN I’M WORKING FROM HOME. I’LL SWAP THE CAR FOR THE BIKE, TAKE A BACK PACK, HEAD OFF TO BUY SOME GROCERIES OR WHATEVER, WITH MY “LUNATIC” ALONG FOR THE RIDE. NO PARKING HASSLES, NO WORRIES. SIMPLE.
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MY LITTLE “TAMAGOTCHI” CORI GRACE LOVES IT AND SHE (AND I) ARE OFTEN HEARD EXCLAIMING “WEEEEEEEEEEE” AS WE RIDE DOWN TO THE LOCAL HIGH STREET. HENCE THE NAME “WEE RIDE”, I GUESS.
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THE WEE-RIDE IS A CENTERMOUNTED BIKE SEAT THAT FITS MOST BIKES AND MAKES BIKING WITH YOUR CHILD MUCH SAFER AND MUCH MORE FUN. OF COURSE, IT WOULDN’T BE COMPLETE WITHOUT A ‘DORA THE EXPLORER’ HELMET!
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WOMEN IN
SPORT THANKS TO THE GOOD PEOPLE AT WEE RIDE, WE ARE GIVING AWAY A WEE RIDE BABY BIKE SEAT, AS MODELLED HERE BY CORI. TO BE IN THE RUNNING, ALL YOU HAVE TO DO IS: 1. Like Jock Athletic on FB or Twitter 2. Tell us your favourite “Training with Kids” story, be it your own or something you’ve seen. If you win, we’ll publish your story in our Ezine. Easy! Write to us: ezine@jockathletic.com
MELISSA CAMPBELL IS THE GENERAL MANAGER AND HEAD OF ALL OTHER IMPORTANT THINGS AT JOCK ATHLETIC BY DAY, TODDLER TAMER BY NIGHT. SHE DOESN’T MIND A DROP OF RED AND HAS A SERIOUS ADDITION TO CHOCOLATE. LIKE, SERIOUSLY. YOU CAN FOLLOW MEL ON TWITTER (@_MELCAMPBELL).
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LAURA BOLTON GIRL, INSPIRATIONAL
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Laura, with PICC line still in and covered by a bandage, at the first Laura’s Bolt fun run in 2010, an event founded in her honour. Jock Athletic now hosts this casual event annually to raise money for a different charity in December each year.
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WOMEN IN
SPORT FOREWORD BY JOCK CAMPBELL.
WHO IS LAURA BOLTON?
I HAVE COACHED LAURA AS A COMMITTED
A girl who believes that there’s a reason behind everything that happens.
AND SUCCESSFUL BEACH SPRINTER SINCE SHE WAS 15 OR 16. AT THE END OF A TRACK SESSION ONE WED NIGHT SHE LOOKED A BIT TIRED. NOTHING STRANGE I THOUGHT. THE NEXT DAY SHE WAS IN HOSPITAL FIGHTING FULL BLOWN LEUKEMIA AND LIFE AS A CARE-FREE ATHLETE WOULD NEVER BE THE SAME AGAIN. LAURA HAS BEEN ON A ROLLER COASTER RIDE EMOTIONALLY AND PHYSICALLY SINCE AND HAS PULLED HERSELF BACK IN BOTH AREAS AMAZINGLY WELL. WE’RE ALL VERY PROUD OF HOW SHE’S FOUGHT BACK, THOUGH KNOWING HER DETERMINATION, NOT SURPRISED. THIS IS HER
WHAT IS YOUR SPORT(S) OF CHOICE? I enjoy variety of sports, but particularly any type of running. As long as it involves running - I’m usually up for the challenge.
HOW DID YOU GET INTO YOUR SPORT(S) AND WHY? Surf Life Saving was a major part of my up bringing, starting as a nipper at the age of 5 and participating in surf life saving competition for 17 years. This has been a base for my fitness, making it easy to adapt to the different the sports I am involved in now, which includes soccer and netball.
INSPIRING STORY!
IN 2010, YOU SUFFERED AN “OUT OF THE BLUE” DEBILITATING ILLNESS - WHAT IS IT AND HOW DID IT PRESENT ITSELF? ‘Out of the blue’ is right. When I was 22, I had hip injuries that just wouldn’t heal. With constant rehab and rest they still would not recover to full strength. It all happened over 24 hours. I had completed a hard track session one Wednesday night, but to confuse things a little I felt strong although physically my appearance was showing opposite signs. It seemed to go downhill dramatically the following Thursday morning, with a minor limp then increasing to a pain that was so 86
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excruciating it was uncomfortable to be positioned in any way. A trip to hospital in an ambulance, followed by number of different tests – whilst being swamped with nurses transfusing blood clotting agents, I was told I had anemia and that I was being transferred to St. George Hospital where a professor was waiting for me. I was completely oblivious still at this stage, but my family and friends were catching on when nursing staff dropped the “bone marrow biopsy” decision. From the transfer to St. George, it all becomes fuzzy. Being rushed through Emergency into my own private room with a professor waiting, I was still unaware of what was happening.
The distinct memory from here is hearing the word ‘Leukemia’. The doctor’s full diagnosis was Acute Promyelocytic Leukemia but the only words I heard were ‘Leukemia’ and ‘cancer’. Initial reaction was denial. I accused the doctor of having the wrong patient and that I was going to Egypt in 4 weeks, so it just couldn’t be. It then slowly sunk in after a few minutes and then the fear that I was going to die.
HOW DID THAT CHANGE YOUR LIFE? By focusing on the positive side of things, I made sure it was a change for the best. It made me grow up and learn how to handle a number of things emotionally and physically. It also put things in perspective – the things I thought were the end of the world, are little minor matters now. My career path took a right turn, and instead of pursuing an application to be a flight attendant, I am now involved in the fitness industry and looking at an Event Management degree. Ultimately, I’d like to incorporate the two to be involved with a foundation that is associated around kids with cancer.
HOW IS YOUR ILLNESS NOW AND WHAT’S THE PROGNOSIS? I had two options of treatment: one offered an 80% chance of remission (2 months of chemo) and the other a 90% chance of remission (5 months of chemo) – there was no questioning to opt for the 90%, even if it meant a few extra months of being hospitalized. My state of remission always keeps me in high hopes. I’m currently on consolidation treatment, which consists of oral tablets in a 3-month cycle. This period is for 2 years, thankfully I am on the final leg with 9 months to go!
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LAURA BOLTON
ABOVE: LAURA SITS THROUGH CHEMO WITH HER LAPTOP FOR COMPANY. BELOW: MUM BRONWYN AND DAD JOHN, HAVE BEEN HER TOWER OF STRENGTH.
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WOMEN IN
SPORT HOW DID YOU GET BACK INTO LIFE, SPORT AND WORK, AS I THINK YOUR STORY IS AN INSPIRATION FOR OTHERS? Getting back into anything was always going to be a battle, but it was one I was ready to overcome and win. I made sure life never stopped whilst I was in treatment – my family and friends kept me sane, taking me out to coffee before my daily treatments, which could take up to 6-8 hours.
I began to look at my treatment as my full time job, which made it a lot easier to wake up each day. I was quite limited with the amount of sport I was able to do as in my arm I had a PICC line (peripherally inserted central catheter). Whenever I was up for it, I would make sure I went for a walk and slowly introduced running, which made me feel as close to my normal state as possible.
WHAT’S THE TOUGHEST EVENT OR SPORTING ACHIEVEMENT YOU’VE EVER DONE? Toughest would have to be the Hunter Valley Running Festival – my come back race! Entering the 10km only 5 months on from my last round of chemotherapy may have sounded a bit ambitious – but I was ready for the challenge.
Finishing the race I was not entirely impressed with my time but looking back at my circumstances, I slowly began to realize my performance was impressive and I’m proud of it.
WHAT’S YOUR FAVORITE TRAINING SESSION AND WHAT DOES IT INVOLVE? Saturday Sandhills – it’s a mental and physical test each session. It’s always a mystery till the session starts at 7am – could be my preferred distance of sprints or the famous “continuous Mexicans”.
WHAT’S YOUR MOST DREADED TRAINING SESSION? Ironically , Saturday sandhills! – the mental and physical test you go through each session, especially the longer distance sessions involving the ‘fun track’ (400m gradual sand incline).
HOW MANY TRAINING SESSIONS DO YOU DO PER WEEK & THE BREAKDOWN, MILEAGE AND INTENSITY? I do 5-6 sessions a week with the Jock Athletic Average Joes Runner’s Club – these sessions vary in distances, intensity and surfaces. Majority of the sessions are done above 80% and usually cover between 6-8km a session. I also play indoor netball on Monday nights, which is a short high intensity 24-minute game and soccer on Sundays, which is a longer stretched out game of 90 minutes.
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HOW DO YOU FIT ALL THAT IN WITH YOUR WORK (APPARENTLY YOU WORK AT AN EXCEPTIONALLY GREAT PLACE OF WORK)? Haha, you could say that – Jock and Mel Campbell (Jock Athletic) have been a gift to my recovery and getting back into the working world. Working at Jock Athletic and having the flexibility was the best way to return to work as I still have monthly to 3 monthly check ups, which involves bone marrow biopsies.
WHAT ARE YOUR SECRETS TO STICKING TO A TRAINING PROGRAM? There’s no secret really, there’s an advantage to being brought up in a sporting environment and it’s built into my routine knowing you get out, what you put in.
WHAT’S YOUR BEST EXCUSE FOR NOT STICKING TO A TRAINING PROGRAM? I used to be a sook for injuries and would overexaggerative a bit too much. Post diagnosis, I seemed to have ‘toughened up’
WHAT’S YOUR NEXT BIG CHALLENGE? My next big challenge is the Blackmore’s Half Marathon in September.
WHO HAS BEEN YOUR BIGGEST INSPIRATION IN THE SPORTING WORLD? I had a few idols growing up, but following Lance Armstrong throughout my journey was one of the most beneficial moves I could have done. His books kept me busy and helped me hang on, even if it was only by a thread.
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ANY ANY TIPS FOR SOMEONE GOING THROUGH SOMETHING SIMILAR TO YOU? There’s a reason behind everything that happens throughout life – even the bad situations. A positive attitude can turn around any situation.
YOUR FAVORITE MOTIVATIONAL SAYING?
YOU NEVER KNOW HOW STRONG YOU ARE, UNTIL BEING STRONG IS YOUR ONLY OPTION.
LAURA’S “BFF’S”: CIARAN WILLIAMS (ABOVE, RIGHT) AND BOYFRIEND DAVE TUCKER (BELOW, CENTRE) HAVE BEEN ENORMOUS SUPPORT THROUGHOUT LAURA’S JOURNEY. RIGHT: LAURA PREPARES TO TAKE ON THE MOTHERS’ DAY CLASSIC IN SYDNEY’S DOMAIN, WITH NONE OTHER THAN THE JOCK ATHLETIC “AVERAGE JOES.”
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WOMEN IN
SPORT THE
FEMALE TRIAD PART I
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DID YOU KNOW THAT OVER TWO-THIRDS OF THE AUSTRALIAN FEMALE POPULATION ARE INVOLVED IN SPORT?*
REBECCA GAWTHORNE JUNE 2012
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NUTRITION
AUSTRALIA HAS A STRONG SPORTING CULTURE, ONE THAT SUPPORTS THE ACTIVE PARTICIPATION OF WOMEN AND GIRLS IN SPORT. WE HAVE SEEN THIS THROUGH SOME OF AUSTRALIA’S FINEST FEMALE ATHLETES LIKE CATHY FREEMAN, DAWN FRASER AND SUSIE O’NEILL. GIRLS AND WOMEN ARE ENCOURAGED TO PARTICIPATE IN SPORTS AND TO STRIVE FOR EXCELLENCE IN AUSTRALIA. IT IS A GREAT WAY FOR FEMALES TO STAY FIT, HEALTHY, GAIN CONFIDENCE AND SOCIALISE WITH FRIENDS. TIME AND
TIME AGAIN, RESEARCH HAS PROVEN THAT THOSE WHO ENGAGE IN PHYSICAL ACTIVITY AND SPORT ARE GENERALLY HEALTHIER, MORE CONFIDENT AND FEEL BETTER THAN THOSE WHO DON’T.
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UNFORTUNATELY, THERE IS A SERIOUS MEDICAL CONDITION THAT CAN STRIKE FEMALE ATHLETES AND PUT AN END TO THEIR SPORTING CAREER. IN FACT, THIS CONDITION IS ESTIMATED TO AFFECT ONE IN EVERY FOUR FEMALE ATHLETES INVOLVED SPORT. IT CAN CAUSE STRESS FRACTURES, IRON-DEFICIENCY ANAEMIA AND WEAK BONES. AND WHILE IT IS MORE COMMON IN ELITE FEMALE ATHLETES AND THOSE STRIVING FOR EXCELLENCE, IT CAN AFFECT WOMEN AT NON-ELITE LEVELS TOO, HAVING DETRIMENTAL EFFECTS ON PERFORMANCE AND HEALTH. Sadly, despite this condition effecting up to one quarter of girls and women in sport, it often goes unrecognised. It is not until it starts to impact upon a female’s sporting ability that something may be done. This condition is known as The Female Athlete Triad. If you are a female involved sport and exercise, or if you are the coach or trainer of female athletes, or, if you have a daughter who plays sport, then you need to be aware of what the ‘The Female Athlete Triad’ is, as well as its signs and symptoms. If you have a good knowledge of this condition and are able to recognise the signs, then it can either be prevented or managed successfully, allowing females to achieve their full athletic and sporting abilities.
WOMEN IN
SPORT What is the Female Athlete Triad? The Female Athlete Triad is a combination of three medical conditions that are linked to each other: 1. Low energy availability & disordered eating 2. Menstrual problems 3. Weak bones & stress fractures A female does not need to exhibit all three components of the Female Athlete Triad at the same time to be at risk of health problems! If just one of these factors is present, then medical help should be sough to manage the condition.
TRIAD FACTOR #1: LOW ENERGY AVAILABILITY AND DISORDERED EATING The first factor of the Female Athlete Triad is low energy availability. Energy availability is the amount of energy from food (calories eaten) that is available for your body after exercise. Some females in sport will try to lose weight as a way to improve their athletic performance. Other times, girls simply may not realise how much energy they expend during workouts and they don’t eat enough to maintain a healthy weight. Some girls with the Triad may also show disordered eating (including anorexia or bulimia), meaning they go to extremes and restrict or eliminate certain foods or food groups and skip meals. Basically they do not provide their body with sufficient energy. In the short term, if you don’t fuel your body with enough energy from the food, you won’t be able to perform at your best. This will mean less power, muscle strength and stamina. However, in the long-term, if this energy deficit is too large, your body will not have enough energy to maintain normal bodily functioning, like developing healthy bones, regulating your body temperature or having a menstrual period every month. JUNE 2012
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WOMEN IN
SPORT
TRIAD FACTOR #2:
TRIAD FACTOR #3:
MENSTRUAL PROBLEMS
WEAK BONES AND STRESS FRACTURES
The second factor of the Female Athlete Triad is menstrual problems. Exercising intensely and not eating enough food (I.e. low energy availability) can affect a female’s hormone levels. Decreases in estrogen, the hormone that helps to regulate the menstrual cycle, can occur. As a result, females with the triad may have irregular or missed periods, or they may stop altogether, which has serious reproductive health complications.
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Bone problems resulting from The Female Athlete Triad include stress fractures and reduced bone density for your age. When you are in a negative energy balance, your body is not able to replace old bone cells with new healthy cells. This can lead to stress fractures and low bone mass. Usually, the teen years are a time when girls should be building up their bone mass to their highest levels — called peak bone mass. However, minimal energy intake will affect hormones, leading to stress fractures and other bone problems like osteoporosis, which are detrimental to an athlete’s career.
WHAT COACHES AND PARENTS SHOULD LOOK FOR. IF YOU ARE A COACH OR A PARENT OF A FEMALE ATHLETE, IT IS IMPORTANT TO BE AWARE OF THE SIGNS AND SYMPTOMS ABOVE. FREQUENT OR DELIBERATE ATTEMPTS OF FEMALE ATHLETES TO LOSE WEIGHT OR DECREASE BODY FAT QUICKLY CAN BE CLEAR SIGNS. CHAOTIC EATING PATTERNS, STRESS AROUND EATING AND DELIBERATE UNDER-FUELLING ARE ALSO POSSIBLE INDICATORS. TALKING ABOUT THE TRIAD MAY BE A TOUCHY SUBJECT FOR SOME FEMALE ATHLETES BUT IS IMPORTANT AND SHOULD BE ALWAYS BE EVALUATED BY A SPORTS-MINDED HEALTH PROFESSIONAL.
SIGNS AND SYMPTOMS Have you experienced any of the following? • weight loss • no periods or irregular periods • fatigue and decreased ability to concentrate • stress fractures • muscle injuries brittle hair or nails • dental cavities • sensitivity to cold • low heart rate and blood pressure • heart irregularities and chest pain • preoccupation or obsession with weight, appearance, food and exercise If you have experienced any of these signs or symptoms, it is important to talk to someone about it. Remember, with proper help, you can manage this condition, stay healthy, prevent serious health complications and keep performing at your best.
* AUSTRALIAN BUREAU OF STATISTICS
NEXT ISSUE: WE BRING YOU THE FEMALE TRIAD PART II: PREVENTION & TREATMENT STRATEGIES. STAY TUNED!
REBECCA GAWTHORNE IS AN ACCREDITED PRACTISING DIETICIAN AND NUTRITIONIST. FOR MORE INFORMATION CONTACT REBECCA.GAWTHORNE@GMAIL.COM FACEBOOK.COM/REBECCAGAWTHORNE M: 0425 240 350
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RESULTS FROM D N A S W E N U O E BRING Y EACH MONTH W ND ABROAD. A E R E H , S TE LE ATH JOCK ATHLETIC ) FFER (Water Polo MAT SCHWEIGHO d and 8 NSW State Squa /1 U e th e ad m Has am. ols Water Polo te the NSW All Scho (Surfing) CONNOR O’LEARY or and out competit With being the st , Connor s and semi-finals through the heat ui Pro d at The Tahiti N 3r a ith w d he is fin Junior Comp. unning) LAURA JAMES (R r PB in th, LJ did anothe on m a an th ss le In arathon, ng Herald Half M The Sydney Morni .38 minutes. crossing line in 80 RE (Cycling) ROCHELLE GILMO the in the road race of Finished second ce covu in Canada, a ra Grand Prix Gatinea stance. ering 134km in di L (Surfing) SHANE CAMPBEL tition regional’s compe Recently won his n at the Australian Ope and came 9th in Manly Beach.
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athlon) MICHAEL FOX (Tri s over his series of race to t ar st t ea gr a Had Kansas ishing 4th in the in the USA with fin repn! PLUS he got to lo th ia Tr 50 51 ty Ci 10km the Run Boulder resent Australia at run. Awesome! Memorial Day fun (Soccer) MARK MILLIGAN squad for cceroos qualifier Has made the So Denxt month against ne es ch at m e re th Japan. mark, Oman and S - ZONE CARNIVAL CROSS COUNTRY 1st Lachlan Crawford t Lara Saunders 1s 2nd Elly O’Donoghue Ali Najem 1st d Matt Saunders 3r Brigitte Salib 4th guns at been going great Our runners have ing: ound town, includ different events ar lian making the Austra L AL H AIY AM Y AUDRE te at the g Team to compe Mountain Runnin World Titles.
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RICKY PONTING (Cricket)
e Was recently mad an Officer for the for Order of Australia ket his services to cric and charity. Well deserved, mate. Photo: AFP
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“I’ve spent my life being a member of a team, challenging both myself and those around me. I now challenge you, family, friends and your co-workers to help the Steve Waugh Foundation raise money for children with a rare disease. It’s as simple as joining ‘Team Waugh’ for the City2Surf 2012. Together, we can give brave young Australians with a rare disease and their families... somewhere to turn. Register today.”
STEVE WAUGH AO “ALWAYS 100%”
IT’S THE EVENT THAT STOPS SYDNEY! In 2011, the Steve Waugh Foundation fielded a 600 strong team and raised over $60,000 for the Foundation and most importantly, kids with rare diseases. This year, we need YOU to help us raise the benchmark!
Play ‘Twenty Twenty’ to raise much needed funds for our kids and their families. Twenty Twenty is easy. Get 20 friends to give you at least $20 each and you’re fundraising for Team Waugh is off and running for City2Surf 2012.
Every officially registered City2Surf Team Waugh member gets a cap. The top 11 individual fundraisers will each enjoy an exclusive SCG Members Ticket for them and a guest at a One Day International Cricket match this summer season at the Sydney Cricket Ground.
Whether you run or walk the course, or just join the team to help us fundraise, it is sure to be a great day and event in which everyone can be involved.
FOR DETAILS ON HOW YOU CAN BE PART OF TEAM WAUGH AND LEARN MORE ABOUT THIS YEAR’S CITY2SURF, LOG ONTO: www.stevewaughfoundation.com.au CALL: STEVE WAUGH FOUNDATION, 1300 66 99 35 EMAIL: city2surf@stevewaughfoundation.com.au EVERYDAY HERO: www.fundraise.city2surf.com.au/team_waugh_4
Join us and help us give our kids with rare diseases ‘somewhere to turn’.