Jock Athletic- July 2013

THE ASHES PREVIEW

Image: Getty Images

JOCK ATHLETIC PAYS TRIBUTE TO THE AUSTRALIAN MEN’S SOCCER TEAM,

‘THE SOCCEROOS’ THE FIFA WORLD CUP IS THE TOUGHEST COMPETITION IN THE WORLD AND ALMOST IMPOSSIBLE TO WIN. OUR TRIBUTE IS MOSTLY DIRECTED AT ONE OF OUR PREVIOUS JOCK ATHLETIC ATHLETES, FORMER OLYMPIC TEAM CAPTAIN AND TWO-TIME WORLD CUP SQUAD MEMBER MARK MILLIGAN (PICTURED FAR LEFT), WHO PLAYED 3 BLINDERS IN THE LAST 3 WORLD CUP QUALIFYING GAMES. HE EXCELLED AND APPEARS TO HAVE CEMENTED HIS POSITION IN THE SIDE FOR THE FIRST TIME IN HIS INTERNATIONAL CAREER. IT’S ONE THING TO PLAY WELL FOR AUSTRALIA, BUT ONLY CHAMPIONS PLAY WELL CONSISTENTLY WHEN EVERYTHING IS ON THE LINE AND THAT’S WHAT MARK DID. JUST ASK HIS COACH! WELL DONE TO THE AUSSIES AND GREAT WORK MARK. NEXT STEP – LET’S WIN THE WORLD CUP!

EDITOR’S LETTER

MY GREAT MATE AND ONE OF MY FAVORITE TOURING PARTNERS, DARREN ‘BOOFA’ LEHMANN TAKES OVER AS AUSTRALIAN CRICKET COACH AHEAD OF THIS MONTH ASHES SERIES IN ENGLAND - A GREAT CHOICE. DON’T LIKE THE WAY IT HAPPENED, BUT AM GLAD IT DID! I WILL NEVER UNDERSTAND WHY WE NEEDED A SOUTH AFRICAN COACH WITH ALL THE TALENT WE HAVE IN OUR GREAT CRICKETING NATION. BOOFA WILL DO A GREAT JOB AND I EXPLAIN WHY INSIDE. A FEW YEARS BACK SOCCER PLAYER MARK MILLIGAN CAME HOME FROM JAPAN WITH A CHRONIC CASE OF OSTEITIS PUBIS, WHICH HE HAD BATTLED THROUGH FOR OVER A YEAR. IT WAS A LONG ROAD TO RECOVERY, BUT HE WAS DILIGENT WITH HIS REHAB. AFTER BEING THE AUSTRALIAN OLYMPIC SOCCER CAPTAIN AND A WORLD CUP SQUAD MEMBER FOR THE PAST TWO WORLD CUPS, IT’S GREAT TO SEE MARK PLAY A MAJOR ROLE IN AUSTRALIA QUALIFYING FOR THE 2014 FIFA WORLD CUP. GREAT WORK MARK AND THE AUSSIES! LAUREN KITCHEN TAKES A BREAK FROM WRITING FOR US TO COMPETE IN THE GIRO D’ITALIA, THE WOMEN’S HOLY GRAIL OF CYCLING - GOOD LUCK LAUREN. PETER TELLS US ABOUT THE IMPORTANCE OF GETTING TO THE CAUSE OF RECURRENT RUNNING INJURIES AND MEL RUNS US THROUGH ONE OF SYDNEY’S FIRST EVER FUN RUNS, THE FAMOUS SUTHERLAND TO SURF. OH THAT’S RIGHT, THE TOUR HAS STARTED, AS HAS WIMBLEDON AND THE BRITISH & IRISH LIONS ARE TAKING ON THE WALLABIES. THERE’S A BIT GOING ON THIS MONTH, JUST NOT MUCH SLEEP.

Australian Cadel Evans will ride in his 9th Tour de France this year and will be chasing that coveted ‘Maillot Jaune’ for the second time.

Allez Cadel!

Image: dreamstime.com

8 INSIDE TEAM SKY: TDF PREVIEW Chris Sutton

22 MUST DO EVENT OF THE MONTH SUTHERLAND 2 SURF

10 THE ASHES: PREVIEW

28 CHASING CADEL

16 RECURRENT INJURY: PART 1

38 MEN IN COMPRESSION TIGHTS

Jock Campbell

FINDING THE CAUSE Peter Colagiuri

Tim Brennan

Jock Campbell

EZINE BRAINS TRUST PUBLISHER Jock Athletic EDITORS Jock Campbell / Melissa Campbell ART DIRECTOR/DESIGN Kiss the Sky ADVERTISING/PRODUCTION Melissa Campbell 6

CONTRIBUTORS Dan Atkins, Jock Campbell, Peter Colagiuri, Rebecca Gawthorne, Peter Hadfield, Tim Brennan, Michael Martin, Siobhan McCarthy, Paul Watson, Eloise Wellings

Cover Image: Former Australian Cricketer and now coach, Darren Lehmann, holds aloft the Frank Worrell jockathletic.com Trophy after Australia won the series against the West Indies in 2003.

44 ENERGY GELS: THE SCIENCE Rebecca Gawthorne

48 THE LANCE EFFECT Empirica Research

Australian Fast Bowlers Michael Kasprowicz, Jason Gillespie, Brett Lee & Glenn McGrath re-enact the famous Beatle’s album cover at Abbey Road in London, ahead of the 2005 Ashes Tour.

Image: Phil Hillyard

52 ATHLETE NEWS Jock Athletic

EDITORIAL OFFICE Jock Athletic | PO Box 1186 Cronulla 2230 0415 998 636 | EMAIL ezine@jockathletic.com www.jockathletic.com

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TOUR DE FRANCE: INSIDE TEAM SKY

So it’s that time of year again. La Grand Boucle (“the big loop”). This year marks the 100th edition of the Tour de France and I’m sure it’s going to be a good one.

The race started on the French island of Corsica on Saturday 29 June and will finish in Paris on the 21 July. For the 1st time in the event’s 100 year history, the last stage will be run in the evening.

Team Sky have picked a very strong team - a team that will support it’s leader Chris Froome and hope to do exactly what they did last year in 2012. They have a few guys for riding on the flats and the rest of them are mountain goats (hill climbers). You have Eddy (the Boss) Boasson Hagen who is very versatile and will be sprinting also if he gets his chance. Of the 9 riders picked only 1 of them, Belarussian Kanstantsin Siutsou, rode the Giro back in May. I recently rode with Kosta (Siutsou) in La Route du Sud in France, a great little 4-day race for him in his preparation for the Tour. Apart from Siutsou, the other 8 Tour riders rode the Criterium du Dauphine in France which was from the 2 - 9 June. A majority of riders take part in this race in the lead up to the Tour as some of the stages in this race also feature in the Tour de France. Other rides choose to tackle the Tour de Suisse. Depends on what riders prefer to go where and what’s better for their build up.

Team Sky settled into a training camp to wind down after the Dauphine but to also maintain that training intensity, before heading home to relax with family and friends before the Tour began.

If your not ready now, well it’s a bit late!

n o t t u S s i r h C

Team Sky

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w e i v e r p A

-THE-

ASHES

JOCK CAMPBELL

The 2005 Ashes Squad celebrate winning the first Ashes Test on the hallowed turf of Lords in London.

Image: Phil Hillyard

NOT SINCE THE FAMOUS 1989 ASHES TOUR OF ENGLAND HAS AN AUSSIE CRICKET TEAM BEEN WRITTEN OFF AS THOROUGHLY AS THE CURRENT TOURING PARTY. AS WE ALL KNOW DESPITE BEING DESCRIBED AS THE WORST AUSTRALIAN TOURING SIDE TO EVER LEAVE OUR SHORES, THAT 1989 TEAM, LED

BY ALLAN BORDER, PULVERIZED THE ‘POMS’ AND CONTINUED THE TREND FOR THE NEXT 16 YEARS.

This time, once again, we have been given no chance of coming up with anything better than an embarrassment to our nation, as is the Pommy way, who are possibly the most sorest of losers, which is only ever outdone by them being even more punishing winners!

The loss of Ricky and Hussey over the past year and our recent form has us being taken far too lightly by certainly the English and Australian media and hopefully that has infected the Pom’s cricket fraternity as well.

THERE’S NOTHING AN AUSSIE TEAM LIKES BETTER THAN BEING THE UNDERDOGS. To write off a passionate cricketing nation with a number of top quality players in a two horse race is folly. Why then should us Aussies not write off our team?

LET’S HAVE A LOOK AT SOME KEY AREAS. THE CAPTAIN I THINK ENGLAND FORGET THAT MICHAEL CLARKE IS THE BEST TEST BATSMEN IN THE WORLD AND LAST YEAR BROKE SOME OF BRADMAN’S RECORDS. HIS BACK IS A PROBLEM, YES, BUT ONE HE HAS FOUGHT TO GET RIGHT SINCE HE WAS A TEENAGER.

No one is more committed to keeping his fitness in check and his back strong than Pup and this is a great example to his team. If any of his young players want to get the best out of themselves, they need to be as diligent as Michael is with all their physical and technical preparation. I expect Michael to lead the way once again. Don’t discount how committed he is to succeeding in the Ashes.

THE NEW COACH: DARREN LEHMANN (BOOFA OR DARRYL TO ME) What is already proven is his successful coaching ability. He is extremely respected as a successful international player (winning 2 World Cups just for good measure), is an exceptional cricket captain and is a great bloke.

“IF ANY OF HIS YOUNG PLAYERS WANT TO GET THE BEST OUT OF THEMSELVES, THEY NEED TO BE AS DILIGENT AS MICHAEL IS WITH ALL THEIR PHYSICAL AND TECHNICAL PREPARATION.”

Getty Images

A change of coach this close to the Ashes will not be disruptive or negative as it’s a great choice and the one they should have made 2 years ago. ‘Boofa’ will be everyone’s favourite and a breath of fresh air. He immediately has the respect of the players, his personable manner will get the trust of all the players and staff, he sees value in all team members and has that uncanny knack of showing that as well as bringing the best out in everyone.

To be blunt, he never talks behind people’s backs and is honest - this is a rare and priceless gift these days. His cricketing brain is amazing and he articulates that in a very simplified manner to the players. He will get the players working very hard and still allow it to be a happy and fun atmosphere.

THE VICE CAPTAIN – BRAD HADDIN An old hard-head who has seen the highs and lows of Ashes battles. As good as any keeper batsmen and I expect will play a massive role with the bat. A fearless batsman and hard worker, he will relish the leadership role.

THE X FACTOR - SHANE WATSON SHANE IS A WORLD CLASS BATSMEN, WHO EXCELS IN ENGLISH CONDITIONS AND A GENUINE WICKET TAKER. HE HOLDS THE KEY TO OUR SUCCESS IN THE ASHES WITH BOTH BAT AND BALL.

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He saw first hand the influence of Freddy Flintoff in 2005 and has a burning desire to dominate a winning series or two in the Ashes. If he remains fir for the entire series he is my vote for player of the series.

OUR QUICKS: Siddle, Pattinson, Starc, Harris, Bird – We seem to have an endless production line of World class quicks at the moment who are all suited to English conditions. Consistency is the key for these chaps during the series and they have the potential to dominate the series.

I think the way Mitch Johnson has bowled over the past year and the refinements he’s made to his action, he could be a mid tour replacement for any injured bowler and have a large bearing on the series. All of these guys can do the job in England.

THE REST: We have enough stars mentioned above to grab the Ashes by the “nether regions”, and all it takes is for a couple of the young batsmen trying to make a name for themselves to stand up around the stars and we can dominate this series. Steve Smith had a breakthrough series in India, Phil Hughes has shown that he’s made tough by coming back from the dead a few times and finds a way to score runs and Nathan Lyon is far better than given credit for. I’m a believer, we can find a way to win. One thing is for sure, we’ll know by the end of these ten Ashes Tests which players are really up to Test cricket.

AND NOW FOR THE POMS TEAM ANALYSIS: WHO CARES!

JOCK CAMPBELL IS

THE

HIGH

PERFORMANCE

DIRECTOR OF JOCK ATHLETIC AND THE FORMER PHYSICAL PERFORMANCE

GOOD LUCK BOOF, PUP AND THE BOYS - YOU CAN DO IT! NOTE: Darryl Lehmann’s best ever cricket decision – to bring a young fast bowler on in the last over of a 50 over match Australia v India in Chennai 2001 when he captained Australia. Against all odds, in this young bloke’s debut over, he stemmed the run flow and took 2-3. His name: Jock Campbell – woohooo, I’ve still got the footage!

MANAGER FOR THE AUSTRALIAN CRICKET TEAM FROM 2000-2005.

JOCK

HAS

COACHING

BEEN

TRAINING

PROFESSIONAL

& &

AMATEUR ATHLETES FOR OVER 25 YEARS. FOR MORE ON JOCK & HIGH PERFORMANCE, CHECK OUT HIS WEBSITE OR EMAIL

JOCKATHLETIC.COM EZINE@JOCKATHLETIC.COM

RECURRENT INJURY: PART 1

FINDING THE CAUSE

PETER COLAGIURI 16

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FOR ANYONE WHO LEADS AN ACTIVE LIFE, OCCASIONAL INJURIES ARE A SMALL PRICE TO PAY FOR DOING SOMETHING YOU LOVE. BUT RECURRENT INJURIES CAN REALLY TAKE THE FUN OUT OF IT, PARTICULARLY WHEN THEY HAVE NO APPARENT CAUSE. BUT HAVE YOU NOTICED HOW IT ALWAYS SEEMS TO BE THE SAME LEG AFFECTED? COINCIDENCE? I THINK NOT!

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OFTEN THE SAME UNDERLYING CAUSE CAN MANIFEST INTO DIFFERENT INJURIES, BASED ON BIOMECHANICAL COMPENSATIONS AND ADAPTIVE MOTOR PATTERNS. SO HOW DO YOU FIND THE CAUSE AND, MORE IMPORTANTLY, HOW DO YOU FIX IT? Old injuries are probably one of the most common causes of altered biomechanics.

Remember that old ankle injury from high school? Yep, it can still affect you today.

Some injuries are associated with long-term or permanent changes. A simple ankle sprain has a 7% chance of cartilage damage inside the joint, leading to ongoing joint stiffness.

The movement affected, dorsiflexion (moving the toes towards the shin), can affect you while walking downstairs or uphills and running. As the knee moves over the toes, the heel lifts early and causes the knee to bend. These two changes increase forces through the kneecap and make the ankle more unstable, leading to other injuries.

Osteoarthritis, which is wear-and-tear of joint cartilage, actually begins a lot sooner than you’d imagine. And the wear can be accelerated by abnormal loading though the joint, either too much force or forces in abnormal directions. It makes joints stiffer and reduces the available motion. One change that occurs with poor foot stability, along with poor footwear choices, is bunions, or angulation of the joint where the big toe joins the foot. This change reduces the effectiveness of the big toe in contributing to propulsion forces as well as limiting the

motion of the foot as you push off. This in turn will increase load on the knee and hip due to altered movement patterns and greater forces acting on each joint. That could lead to anything from back pain to knee swelling.

ASIDE FROM JOINT CHANGES, THERE’S THE EFFECT OF ALTERED ACTIVITY ON MUSCLE

YOUR KNEE HURTS SO YOU AVOID RUNNING HILLS, LEADING TO STRENGTH.

MUSCLE WEAKNESS. THAT LEADS TO

MORE KNEE PAIN SO YOU AVOID RUNNING ALTOGETHER, MAKING YOU WEAKER AGAIN. AND SO THE CYCLE GOES, GRADUALLY REDUCING YOUR ACTIVITY LEVELS AND STRENGTH. BUT WITHOUT CERTAIN TYPES

MUSCLES THAT SUPPORT YOUR JOINTS WILL ALSO WEAKEN, PLACING THOSE OF EXERCISE,

JOINTS AT RISK OF INJURY. SO WHAT STARTS AS A KNEE

CAN END UP AFFECTING YOUR HIPS AND BACK. PROBLEM

“RAPIDLY INCREASING TRAINING LOAD CAN LEAD TO INCREASED INFLAMMATION OF PRE-EXISTING PROBLEMS AND ACCRUED MUSCLE FATIGUE, LEADING TO ALTERED BIOMECHANICS. BASICALLY YOUR MUSCLES DON’T RECOVER FROM ONE TRAINING SESSION IN TIME TO PERFORM IN FULL DURING THE NEXT SESSION.” The difficulty here is that it’s hard to tell that you’re getting weaker as, without the challenge of physical activity, you no longer have a gauge to monitor your strength.

And the effect of reduced range, osteoarthritis and localised muscle weakness can be worsened by bad shoes and rapid increases in training load. Bad shoes can come in the form of worn out cushioning or support, overstretched uppers or just the wrong type of shoe to begin with. The best way to evaluate this is to take it off and examine it up close. Does

the shoe cushioning show excessive creasing under the heel? Is the upper deformed or pushed to one side? Or is there evidence that the shoe isn’t up to the task? Each of these features may give you just cause to go shoe shopping to update your shoes (interestingly, wear on the grip surface of the shoe is usually a poor indicator of a shoes lifespan and wear pattern).

Rapidly increasing training load can lead to increased inflammation of pre-existing problems and accrued muscle fatigue,

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leading to altered biomechanics. Basically your muscles don’t recover from one training session in time to perform in full during the next session. This leads to early loss of form, altered biomechanics and increased load on several key structures. This can result in pain, inflammation and injury.

And while some signs of overtraining are easy to spot, many only become evident once an injury pops up.

Now comes the tricky part.

You know you’ve got recurrent injuries.

You suspect it’s because of an old injury and altered biomechanics.

You’ll need to find exactly what’s limited, how it fits in to the current problem and what fixes may be available for each limitation.

Some causes and fixes you can try yourself.

Others will need the watchful eye of a health professional who can evaluate your biomechanics relative to your chosen sport..

PETER COLAGIURI IS A SPORTS PHYSIOTHERAPIST, SPECIALISING IN RUNNING INJURIES. HE PRACTICES IN MIRANDA AND MANLY IN ADDITION TO RESEARCHING AT THE UNIVERSITY OF SYDNEY. FOR MORE INFORMATION SEE BIOATHLETIC.COM.AU, OR BOOK AN APPOINTMENT VIA (02) 9977 1580 MANLY@BIOATHLETIC.COM.AU

Part II on Recurrent injuries – Fixing the problem, will feature in the August Issue.

Early bird entries close 18th August Register now!

Š2013 Brooks Sports, Inc.

brooksrunning

brooksrunningAU

CALTEX/BROOKS

SUTHERLAND TO SURF

All images courtesy of John Veage, Fairfax Media

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PICTURE IT. SUTHERLAND, 2007.

I’M STANDING ON THE START LINE (LITERALLY) OF THE ANNUAL SUTHERLAND 2 SURF, AN 11KM FUN RUN FROM SUTHERLAND TO WANDA BEACH, CRONULLA. ON MY CHEST IS THE NUMBER 007, A NUMBER NORMALLY RESERVED FOR SEEDED RUNNERS (GO FIGURE)! BEHIND ME, SOME 6000 RUNNERS WAIT PATIENTLY, MOST BOUNCING UP AND DOWN TO KEEP WARM ON THAT GLORIOUS, YET COLD, WINTER’S MORNING.

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HAVING ONLY RUN THIS RACE ONCE BEFORE IN A TIME OF 53MINS, I WAS DETERMINED TO CRACK A TIME OF 45 MINS. I HAD JUST COMPLETED A SUCCESSFUL SURF LIFE SAVING COMPETITION SEASON IN THE 2KM BEACH RUN AND I FELT CONFIDENT THAT THIS TIME WAS ACHIEVABLE. The start was fast. Very fast. With a tidal wave of runners behind me, I needed to make haste.

Running along the course, the energy from the other runners, walkers and volunteers was electric. There is no place I would rather be.

THE COURSE Starting on Sutherland’s Flora St., the race makes it’s way east to Hotham Rd., Gymea, then onto the Kingsway, which will take you all the way to Elouera Rd. Cronulla. With approximately 1km to go, the course heads north along Elouera Rd., before making its way to Mitchell Rd., where runners run parallel with the beach to the Finish Line at Wanda Surf Club. But don’t be fooled. The hill from Miranda up to Sutherland Hospital is tough, but don’t discount the steady climb up the Kingsway from Gannon’s road to Woolooware Oval. For me, the toughest hill is up Mitchell Road (parallel to Prince St.) with about 1km to go. It’s unexpected. You’re so close, yet so far!!

As it turns out, 2007 was not to be my year for PBs. I finished in a respectable time of 48mins, not quite managing to break that goal of 45min. As it turns out, I was pregnant with my first child!

THE EVENT The Sutherland to Surf is the premier fund raising event for the Wanda Surf Life Saving Club (The Leader Sport’s Club of the Year 2013). Now in it’s 42nd year, the Club, the race organisers and volunteers work tirelessly to make this race and the day as enjoyable as possible.

If there’s one thing I’ve learned from running this race and others, it’s that there’s no better feeling than completing a race. The moment that starter’s gun fires, all you can do is do your best. Doesn’t matter what time you do, whether you walk it, run it, or do a little of both, the sense of accomplishment is priceless.

Having now run in countless fun runs in Sydney and beyond, we are truly blessed to have one of Sydney’s biggest fun runs right here in our beautiful back yard. It’s a race for everyone – young and old, fit or fat (yes, politically incorrect, I know), parent’s with prams, first-timers, whoever.

And there’s no better feeling of seeing those around you experience the same emotion – it is an amazing feeling.

I encourage everyone to take part. Run for yourself, for charity, run with your kids or a friend. Put away your excuses and just have a go – what have you go to lose?

The 42nd Annual S2S is on Sunday 21 July 2013.

To register, head to sutherland2surf.com.au.

MELISSA CAMPBELL IS A FORMER STATE 2KM BEACH RUN CHAMPION, RUNNER, MOTHER OF 2 AND THE HEAD OF ALL OTHER IMPORTANT THINGS AT JOCK ATHLETIC. SHE DOESN’T MIND A DROP OF RED AND HAS A SERIOUS ADDICTION TO CHOCOLATE. LIKE, SERIOUSLY. YOU CAN FOLLOW MEL ON TWITTER (@_MELCAMPBELL).

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LOVE MERCY FOUNDATION

On May 18th we welcomed our little girl India Rose into the world! We are totally besotted with her and have spent many hours just staring at her as love struck, new parents do!

The birth of our little Indi was not without its challenges and after 10 hours of labour I ended up having to have an emergency Caesarian. Indi was born within 20 minutes of the doctors showing concern about our baby’s heart rate dropping during each contraction. During the Caesarian they realized this was because the umbilical cord was tight around our baby’s neck, making it impossible for her to come down the birth canal and causing concern that she was in distress. I get emotional at the thought of a woman in a developing country in the same position as me, but not having the access to the same medical care.

I spoke to my good friend Julius Achon in Uganda on the phone the day before I went into labour, a little nervous and hoping for a pep talk from him.

All he said was “you’ll be fine. Last Saturday I was driving and on the side of the road was a crowd of people. I slowed the car and there was a woman giving birth on the side of the road.” I thought about that woman a lot when I was in labour.

I had the privilege of founding the Love Mercy Foundation with Julius after I was inspired by his story of overcoming hardship growing up in northern Uganda to succeeding in athletics and running at 2 Olympic Games. The lack of basic health care is the case in many areas of Northern Uganda where we’ve been working on behalf of the Love mercy Foundation to give people the chance and dignity of adequate health care.

RUN FOR ‘LOVE MERCY’ 1. REGISTER TO FUNDRAISE AT LOVERMERCYFOUNDATION.ORG

AND PURCHASE A GREEN LOVE MERCY T-SHIRT FOR $20 2. REGISTER TO WALK/RUN AT SUTHERLAND2SURF.COM.AU 3. RAISE SPONSORSHIP MONEY BY SENDING OUT OUR AUTOMATIC EMAIL VIA YOUR ONLINE PROFILE.

More than 20 years of war in Northern Uganda has slowed the rate of development and left entire districts without access to adequate health care and consequently people die from preventable and treatable illnesses. The result of the lack of maternity healthcare in particular is that in Uganda 16 women per day die during childbirth and 76 out of every 1,000 births of newborns don’t make it to the age of one.

For the last three years, the Love Mercy Foundation has endeavored to mobilize shire folk to run the Sutherland to Surf to raise money for Love Mercy’s work in Uganda. Last year, as a result of money raised, we had the privilege of officially opening the Kristina health Center in the Otuke district (population 20,000) which is now treating up to 600 people per month for things like typhoid, malaria and HIV. People walk or ride their bikes

up to 80km’s just to come to the Kristina Health center because they know that the medications and treatment they will receive will be of a high standard.

The goal this year for the Sutherland to surf is to raise $60,000 to build an 18 bed hospital ward right beside the Kristina health center. This is so that patients who require multi day treatment can stay overnight to receive the care that they need and make a full recovery before they make their (sometimes long) journey home.

So, if you’re reading this, and you’d like to run or walk the Sutho to surf with a purpose we’d love to have you on our Love Mercy team! And be the highest fundraiser and win a trip for two to Fiji!.

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TIM BRENNAN

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I LOVE THE TOUR DE FRANCE. I WATCH IT RELIGIOUSLY EVERY YEAR AND, BECAUSE I LIVE IN PERTH, IT MEANS IT’S ON TV AT A REASONABLE HOUR. I LOOK FORWARD TO ALL THE STAGES, BUT I THINK, LIKE MOST PEOPLE, I VERY MUCH LOOK FORWARD TO THE MOUNTAINS: THE COL DE TOURMELET, THE ALPE D’HUEZ AND OF COURSE THE MONT VENTOUX. IT’S IN THE MOUNTAINS THAT THE CONTENDERS FOR THE OVERALL CLASSIFICATION AND THE MAILLOT JAUNE (YELLOW JERSEY) COME TO THE FORE. IT’S WHERE WE CAN SEE THE TOLL THAT THE RACE HAS TAKEN ON THIS ELITE GROUP OF CYCLISTS, AND IT’S THE SCENE OF SOME OF THE GREAT CYCLING BATTLES OVER THE YEARS. AS A PHYSIOTHERAPIST WORKING WITH ATHLETES IN A RANGE OF SPORTS AT ALL LEVELS, I PRIDE MYSELF ON HAVING SOME UNDERSTANDING OF PARTICULAR ASPECTS OF THOSE SPORTS. I TOOK UP TRIATHLON FIRSTLY BECAUSE I LOVE THE SPORT, BUT ALSO BECAUSE I WANTED TO KNOW WHAT IT WAS LIKE FOR MY CLIENTS. WHAT WERE THEY GOING THROUGH? I COULDN’T TALK THE TALK IF I HADN’T WALKED THE WALK. AND I WANTED TO KNOW WHAT IT WAS REALLY LIKE TO CLIMB THE CATEGORY ONE MOUNTAINS OF FRANCE.

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And so in September I found myself in the haute (high) Provence region of France on a cycling holiday. When you are in this region, the Mont Ventoux and Geant De Vaucluse are always in your sights. The mountains seems to follow you, first on your left, then your right, appearing close, then far away, but always present. So I made it my mission to get some miles in the legs and climb.

After two weeks on the bike, I felt ready to take on the Geant, or otherwise be humbled by it. I arrived in a town called Malaucene, one of three “base camps” from which one can attack the Ventoux. Surrounded by lycra and carbon fibre, I immediately felt out of place.

The town was abuzz and reminded me of the days before an Ironman. I knew what I had to do and decided that I would ascend next morning.

“AS THE KILOMETRES TICKED DOWN, THE GRADIENT INCREASED. I STRIPPED OFF MY CLOTHING, REMOVED MY HELMET AND STARTED GUZZLING FROM THE WATER BOTTLE... I WAS FAST RUNNING OUT OF GEARS AND KNEW THE WORST WAS YET TO COME.”

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THE MONT VENTOUX IS UNIQUE IN THE TOUR BECAUSE IT’S A TRUE SUMMIT. THE OTHER CLIMBS ARE ACROSS THE COL OR THE HIGHEST ACCESSIBLE POINT ON THE ROAD. THE CYCLISTS ARE KNOWN TO FEAR IT. IT’S PARTICULARLY MEMORABLE FOR ITS UNIQUE LUNAR LANDSCAPE AND THE LARGE LIGHTHOUSE AT THE TOP. THE LAST TIME IT FEATURED IN THE TOUR WAS 2009, WHEN ALBERTO CONTADOR AND ANDY SCHLECK HAD ONE OF THE GREAT DUALS – CONTADOR SEEMINGLY PLAYING WITH SCHLECK UNTIL THE FINAL PUSH.

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“A SMALL GROUP OF SIGHTSEERS EVEN CLAPPED ME ACROSS THE LINE. IT WAS A GREAT FEELING. WHEN I STOPPED THE CLOCK AT 1 HOUR AND 58 MINUTES I WAS HAPPY. NO, I DIDN’T DISGRACE MYSELF. BUT THERE WOULD BE NO POLKA DOT JERSEY TODAY EITHER! “

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I woke early and, admittedly, with some nerves: I really didn’t know what to expect.

After two coffees, a croissant and a quick tyre check, I headed off. The sign told me I had 21.5km to the summit and a vertical height of 1600m. With 27 gears and all the time in the world, I felt confident I would be okay. But it wasn’t long before I realised I was seriously under done. As the kilometres ticked down, the gradient increased. I stripped off my clothing, removed my helmet and started guzzling from the water bottle. I kept telling myself to slow down and find a good rhythm but the mountain wouldn’t allow it. I was fast running out of gears and knew the worst was yet to come.

IT’S A LONG WAY TO THE TOP At the 1000m mark, the gradient was at 12 per cent and relentless. I was craving 7 per cent, 8 per cent even … just some respite. My legs were heavy with lactic acid, but there was no relief. A couple of times I stopped to get some photos and was surprised how high I was. Mont Ventoux is surrounded by valleys and is a really beautiful sight. Unfortunately, I was not in a position to enjoy it fully.

With 6 km still to climb, my water bottles were empty. Looking round for my teammates … there was nothing. Where’s my support car? My domestique? Where are El Diablo

and his trident and the Aussie guy in Wanda cossies. Nothing. Silence. Except for my heavy breathing. I had no choice but to put my head down and go for it.

ONWARDS AND UPWARDS Finally, I was above the tree line and the escarpment towered above me. I can see about four switchbacks to the lighthouse and some other riders in the distance. It’s somewhat of a pilgrimage on the road to the summit of the Mont Ventoux. Edging towards the finish line the pain disappeared and a small group of sightseers even clapped me across the line.

It was a great feeling. When I stopped the clock at 1 hour and 58 minutes I was happy.

No, I didn’t disgrace myself. But there would be no polka dot jersey today either! I had completed the climb after riding 30 km the previous day and having a full night’s sleep.

In 2009 the Ventoux was on the penultimate day (Stage 20) of the Tour, with in excess of 3000 km already covered. I’m in awe of Cadel and the Tour cyclists and even more so after experiencing the mountains for myself. After 30 minutes at the top, I headed off on one of the great downhills. What goes up must come down as they say and as I let my wings out I was smiling all the way to base camp. I wanted to go again, but thought better of it.

BRING ON LE TOUR!

TIM BRENNAN IS A PERTH-BASED PHYSIOTHERAPIST WHO HAS WORKED EXTENSIVELY WITH ATHLETES IN SPORT INCLUDING TRIATHLON, RUGBY UNION AND CRICKET. TIM HAS A SPECIAL INTEREST IN PERSISTENT MUSCULOSKELETAL PAIN DISORDERS, CHRONIC DISEASE MANAGEMENT, SPORTS INJURIES AND RETURNING PEOPLE TO HEALTH AND A PHYSICAL ACTIVITY. WWW.BODYLOGICPHYSIOTHERAPY.COM

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Rebecca Gawthorne - D i et i t i an & N ut r i t i oni st

B NutrD i e t (H o n s I ), A P D , AN

“Feel, Look & Live Healthier” As an Accredited Practising Dietitian, Rebecca uses the latest scientific evidence to develop personalised dietary plans to help you reach your goals. Plans are tailored specifically to you, the individual, whatever your lifestyle. Rebecca will provide you with expert nutrition and dietary advice on easy ways to eat healthier and achieve your health goals faster.

Should I see a Dietitian?

If you need help with, or experience any of the following, you will benefit from seeing a Dietitian: ·

Slow or plateaued results from your exercise

Clinical conditions including:

·

Lethargy, tiredness, weak immune system

·

Sport nutrition training and competition diet

·

Diabetes

·

Help with weight loss

·

High blood pressure

· ·

Mood swings, food or sugar cravings Safe muscle building

·

High cholesterol

·

Heart conditions

·

Digestion & gut problems

·

Food allergies & intolerances

Health Fund & Medicare Rebates available.

Photo courtesy of team Movistar

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MEN IN TIGHTS COMPRESSION

LET’S NOW TALK ABOUT “MEN IN TIGHTS!” I NEVER THOUGHT I’D SEE THE DAY WHEN BIG, TOUGH, AUSSIE MEN WOULD BE SEEN ON THE FIELD AND ON THE TRAINING PADDOCK IN TIGHTS! I EXPECTED IT FROM THE ENGLISH, BUT NOT US AUSSIES, SURELY NOT! WORST OF ALL, I WAS ENCOURAGING IT! In the 2000 Olympic Games in Sydney, Cathy Freeman wore a compression suit to win Gold in the 400m Sprint; the great Ian Thorpe wore a compression suit in his amazing feats and several other athletes wore some form of compression garment.

From this, I thought there must be something in this and wanted some little edge for the cricketers, particularly leading into the World Cup in 2003. After contacting several of the “big” names in sports such as Nike, Fila and Adidas, they all told me that there was no commercial market for these types of compression garments and it wasn’t worth marketing them. This response makes me laugh now, as many of these clothing brands are now desperately trying to expand into the massive compression garment market.

In 2001, along came SKINS Compression Garments. They had been creating these compression garments for some time whilst continuing to research, test and refine their garments and prove that they work. I told them I’d use them, but to go and prove to me scientifically that they worked, and how, which is what SKINS did. Together we took SKINS into World Cricket.

SKINS do work very well in performance, but it’s particularly in the area of recovery that I will talk about here. They increase the blood flow to and from the areas they are worn on, particularly useful for the legs after a sporting event and during travel. These garments are an excellent form of passive recovery and I even get players and athletes to sleep in them to aid recovery after performance.

It is quite amusing watching grown men walking around an aeroplane or in the dressing room looking like “Lord of the Dance” Mikhail Baryshnikov in their recovery SKINS. That’s the length that professionals go to perform at their best day in and day out - it’s a no-brainer. Physically, it’s easy to wear tights, but psychologically for some men it may be difficult.

WE’VE HAD A LONG STANDING RELATIONSHIP WITH SKINS FOR MANY YEARS AND WITH GOOD REASON.

TIME AND TIME AGAIN, THEY DELIVER THE BEST QUALITY COMPRESSION GARMENT ON THE PLANET. MORE IMPORTANTLY, THEY CONTINUE TO ADAPT TO THE NEEDS OF THE ATHLETE, PRECISELY WHAT ANY PERFORMANCE GARMENT SHOULD DO.

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Over the past 12 years I have had most of my athletes either perform in these garments or use them for recovery, wearing them overnight or even just for 3-4 hours after a heavy training session or race to get some benefit.

The next generation, the A400’s are the A-Graders and now at age 45 I will not race unless I have the A400 shorts on, which gives me a bit more confidence that my hamstring is not going to tear. In the winter I wear the recovery or snow SKINS between every training session trying to recover between sessions to keep up with all my young runners.

For our cyclist and triathletes, the C400 cycling range is a must.

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THESE DAYS, COMPRESSION GARMENTS ARE AN ESSENTIAL ITEM IN ANY ATHLETES KIT, WHETHER IT BE TO RACE IN, TRAIN IN OR SLEEP IN. IT SEEMS TO BE WIDELY ACCEPTED FOR MEN TO WEAR THEM.

FOR THE WOMEN, IT’S A NO-BRAINER. EVERY GIRL I SEE IN THE WINTER IS NOT ONLY TRAINING IN A PAIR OF COMPRESSION GARMENTS BUT IS WEARING THEM AS FASHION ITEM AS WELL.

I guess I’ve stayed loyal to SKINS as they were so helpful to the Australian Cricket Team and me when we needed them. Often CEO and owner Jaimie Fuller would hand deliver bucket-loads of SKINS to the team, way more than the then sponsorship quota without any problems. He brought bags of the gear over to the Ashes in 2005 in his own luggage to fit out the boys with extra. His reward, CA wouldn’t even give him 1 ticket to the match.

It’s small efforts like Jaimie made that make lasting impressions and Jock Athletic has had a great relationship with SKINS for many years. As an older athlete, my body thanks you.

JOCK CAMPBELL IS

THE

HIGH

PERFORMANCE

DIRECTOR OF JOCK ATHLETIC AND THE FORMER PHYSICAL PERFORMANCE MANAGER FOR THE AUSTRALIAN CRICKET TEAM FROM 2000-2005.

JOCK

HAS

COACHING

BEEN

TRAINING

PROFESSIONAL

& &

AMATEUR ATHLETES FOR OVER 25 YEARS. FOR MORE ON JOCK & HIGH PERFORMANCE, CHECK OUT HIS WEBSITE OR EMAIL

JOCKATHLETIC.COM EZINE@JOCKATHLETIC.COM

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Energy Gels THE SCIENCE SO WE’VE ALL HEARD ABOUT ENERGY GELS AND MOST OF US HAVE PROBABLY TRIED THEM. SOME REFUSE TO TOUCH THEM WHILE OTHERS SWEAR BY THEM. THIS MONTH I TAKE A LOOK AT THIS “MUST HAVE” IN THE PROFESSIONAL ATHLETE’S PERFORMANCE ARTILLERY AND ANSWER THE MOST COMMON QUESTIONS WHEN IT COMES TO THIS LITTLE POUCH OF ‘MAGIC’.

REBECCA GAWTHORNE

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What Are They?

Sports Gels are convenient energy sources in the form of a liquid or gel that athletes consume during sport. Their purpose is to provide a large boost of energy in a single, easily consumed and quickly digested serve.

Sports gels provide premium fuel to keep muscles active and energized, particularly during endurance and ultra-endurance exercise activities.

HOW DO THEY WORK? Sports gels provide energy in the form of highly concentrated carbohydrates (65-70% or 65-75 g/100 ml). Some gels contain a specially formulated carbohydrate mix called “multiple transportable carbohydrates” (MTC). MTC are a blend of glucose and fructose which use different intestinal transporters.

This allows for a high rate of energy delivery to the muscles very quickly after consumption.

Recent studies have found that MTC gels are effective in increasing muscle oxidation of carbs which can improve endurance exercise.

WHEN ARE THEY USED? During high intensity, long distance sports, such as the Olympic distance triathlons, cycling, iron-man and ultra-marathons, it is not practical to eat foods while racing.

However, these athletes require energy to meet their fuel targets and sustain them for the race. It is in these situations that athletes rely on sports gels to provide energy to their working muscles.

Sports gels can also be used for team sports 46

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athletes in breaks during extended training or competition sessions. Some athletes who can’t tolerate regular food before exercise will use sports gels as a compact, pre-even snack. Similarly, some athletes use sports gels after exercise as post-exercise recovery snacks when food is not well tolerated.

HOW MUCH TO HAVE? The amount of carbohydrate required will vary depending on the athletes own individual nutrition needs, plus the distance & intensity of the race or training session. In shorter triathlon events for example, athletes should aim to consume 30-60g of carbohydrate an hour, whereas athletes contesting Ironman events should aim to consume 1-1½ grams of carbohydrate per kg body weight per hour. This would equate to roughly 70-100g of carbohydrate per hour for a 70kg male athlete contesting an Ironman event.

WHICH ONE TO USE? There are many different sports gel products available (see table below). They vary in flavour, consistency and type/amount of carbohydrates. Some contain “active ingredients” such as caffeine and electrolytes.

Sports gels contain significantly more carbs than sports drink, and as they are more portable and easy to open/consume, their use is increasing in endurance sports. An athlete’s tolerance will ultimately dictate which gel is consumed and how much is required. An Accredited Practising Dietitian can help you determine which sports gels are best for you.

E N E R GY G ELS AVAI L ABL E IN AUST R ALIA BRAND

FLAVOURS

POWERBAR

Vanilla, tropical, chocolate, green apple, blackcurrant

ENDURA

Citrus, vanilla, coffee, raspberry, grape

GU

Lemon sublime, mintchoc, strawberry-banana, vanilla, chocolate, triberry, plain, orange-mandarin, espresso love, blackberry

ENERGY (KJ)

CHO (G)

SODIUM (MG)

455-537

27

200-205

444

26

13.7

418

20-25

EXTRA INFO Green apple & blackcurrant contain 50 mg caffeine All gels contain 8.5 mg caffeine

55

Vanilla, chocolate, triberry, plain, orange burst contain 20 mg caffeine.

Espresso love & blackberry contain 40 mg caffeine Cherry-lime, blueberry-pomegranate, vanilla orange contain 35 mg caffeine.

Roctane gels contain BCAAs & Ornithine Alpha-ketoglutarate

GU ROCTANE

Pineapple, cherry-lime, blueberry-pomegranate, vanilla orange

418

25

125

SIS ISOTONIC GO GEL

Blackcurrant, orange, tropical

368

22

10

SIS BURNER GEL

Lemon

328

19.3

100

L-carnitine

CARBOSHOTZ

Cola, berry, banana, wild berry, lemon-lime, wildbean, cola-vanilla

495

29.8

36

Wildbean & colavanilla contain 80 mg caffeine

BODY SCIENCE ENERGY GEL

Caramel, chocolate, lemon-lime

517

108

Contains 32 mg caffeine 400 mg β-alanine 440 mg BCAA

HIGH 5 ISOGEL (& ISOGEL+)

Orange, berry, citrus(+)

30

Plus range (citrus) contains 30 mg caffeine

HIGH 5 ENERGY GEL (& ENERGY GEL +)

Banana, citrus orange, summer fruits, orange(+), raspberry(+)

Source: Australian Institute of Sport

368

384

29.4

22

23

35-40

Plus range (orange & raspberry) contain 30 mg caffeine

The LANCE Effect OF ALL THE SPORTS HEADLINES THAT CAPTURED OUR ATTENTION IN 2012, BY FAR ONE OF THE MOST HOTLY DISCUSSED WAS THE LANCE ARMSTRONG DOPING SCANDAL. IN JUNE LAST YEAR, ARMSTRONG WAS CHARGED BY THE US ANTI-DOPING AGENCY (USADA) FOR USING PERFORMANCE-ENHANCING DRUGS DURING HIS CYCLING CAREER. WITH THE CENTENARY OF THE TOUR DE FRANCE UPON US, WHAT DOES THE FALL OF LANCE ARMSTRONG HOLD FOR THE FUTURE OF PROFESSIONAL CYCLING?

EMPIRICA RESEARCH 48

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E ONE OF THE MOST ADMIRED AND REVERED SPORTS STARS OF ALL TIME, LANCE ARMSTRONG TOOK A STEEP FALL FROM GRACE, STRIPPED OF HIS SEVEN TOUR DE FRANCE TITLES BETWEEN 1999 AND 2005, AND HANDED A LIFETIME BAN FROM PROFESSIONAL CYCLING. The revelation, described by his scores of fans as disappointing and heartbreaking, came as a shock to many, and rid Armstrong of his reputation as the greatest cyclist of all time.

As Travis Tygart, the chief executive of USADA commented, “it is a sad day for all of us who love sport and our athletic heroes. It’s yet another heartbreaking example of how the win-at-all costs culture, if left unchecked, will overtake fair, safe and honest competition”.

Interestingly, in the aftermath of the saga, Armstrong refrained from commenting on the scandal, instead choosing to remain silent and keep out of the public eye.

However, in January 2013, over 6 months after he was charged, Armstrong confessed

to the public of his behaviour. In a two-and-ahalf hour interview with Oprah Winfrey, which was watched across the globe by 28 million viewers, Armstrong admitted to taking performance-enhancing substances during his career, and bullying those who sought to expose the truth.

While the interview was Armstrong’s attempt at an apology, it was largely met with criticism.

Many in the cycling community reported that they felt unmoved by his confession, with some characterising the interview as more self-serving than revelatory. In other words, it came across that Armstrong was more sorry that he had been caught than for what he had done. Further, Armstrong was criticised as cherry-picking the truth – while he did admit to instances of doping, many close to him were adamant that he did not completely come clean. Body language experts also expressed disbelief in Armstrong’s sincerity throughout the interview, with his nonverbal behaviour suggesting anger, pride and defiance rather than sadness and regret.

“ARMSTRONG OFFERED AN ‘EXPLANATION’ AND HINTED AT REGRET, BUT I HEARD NOTHING I’D CONSIDER AN APOLOGY.”

IMAGE: THAO NGUYEN/AP/DAPD

According to the psychological literature, successful apologies occur when the wrongdoer acknowledges and understands his or her offence, takes responsibility for it, and offers reparation. However, by and large there was great consensus that Armstrong did not do this in his confession.

Instead, it was viewed as something of a non-apology. According to John Llewellyn, a communications and public relations expert from Wake Forest University, “Armstrong offered an ‘explanation’ and hinted at regret, but I heard nothing I’d consider an apology.”

An abundance of psychological research points to the benefits of apologising for one’s misdeeds. Apologising can be beneficial to the wrongdoer as it can help reduce punishment by others, and can minimise feelings of guilt.

It can also have relational benefits including 50

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the restoration of trust, and the facilitation of forgiveness. However, research also suggests that there are benefits of not apologising, which may help explain Armstrong’s behaviour. A recent study, conducted at the University of Queensland Business School, and led by Dr. Tyler Okimoto, found that not apologizing for a wrongdoing can actually boost a person’s self-esteem. Hence, in Armstrong’s case, his non-apology was likely an attempt to make himself, rather than his supporters, feel better.

While Armstrong certainly behaved unethically, he was not alone, caught up in a win-at-all-costs culture. Indeed, since 1996, only three Tours have been won by racers who were not later penalised for

doping. Armstrong was simply one of many wrongdoers in a sport besieged by cheating and foul play.

While many fellow cyclists have argued that the demise of Armstrong has caused enormous damage for the sport, others are hopeful for a silver lining. As a representative from the International Olympic Committee stated, “there is a positive side if these revelations can begin to draw a line under previous practices”. Similarly, Tour de France director Christian Prudhomme was recently quoted as stating that Armstrong’s downfall should have little impact on this year’s race.

In his opinion, the sport has wide appeal, typically attracting 12-15 million spectators

trackside, and an average global viewership of 2 billion.

Regardless of Armstrong’s behaviour, Prudhomme believes that there should still be great interest in this year’s event.

Further, as he has said, “ultimately there are 99% of the riders who do play by the rules and that’s who we follow. That’s who we focus on.”

Nonetheless, there is consensus both on and off the track that professional cycling is in need of sweeping reform, to regain the trust and confidence of viewers, and to rebuild the status of the coveted yellow jersey.

S FROM LT U S E R D N A S YOU NEW G IN R B E W H T EACH MON ) GAN (FOOTBALL MARK MILLI os f the Soccero o r e b N m LO e TH m IA l TR Integra n. All thletes, with the ia tr r ou r fying campaig li fo a u th q p u C Big mon d g Worl lfil his Tokyo 70.3 testin d an s idfielder will fu rn ai m C e th an , ll e w Ironm g in uys go e Australia in th results for our g g at n re ti G n s. se it re m p li re r thei dream of 4. ing: n ai tr d in Brazil in 201 ar h ls a of n s fi th p u on C m d r rl te o af FIFA W 70.3 yo k To , h 4t : X FO L MICHAE an RA : Cairns Ironm IS ID R PE COURSE - NOW G Y N N O LO C X ANTH E T ins, STA Mens his PB by 30 m g in h as th in the Open sm 9 , – 8 :1 m je 10 a N li A r the en’s g qualification fo 10th Open Wom : ll a H a iy m A y narrowly missin Audre ampionships in h C an m on Ir n Hawaiia & 2nd in U23 October. man R: Cairns Iron E K R PA RY RUNNING Y N O TH AN CROSS COUNT ney U10 Girls, Syd st 1 – H C N LA B 10:48.

EMMA ecial mention to p S : IS ID R PE L E egion RACHA first half East R er h g n State Catholic ti le d p n m 2 : co S R on E D l N ae Rach LARA SAU Ironman.

Schools (U12) olic 4th, State Cath : Y LE K C U B E CHLO CS) TI LE TH (A S E M JA LAURA Schools (U12) JA er rm fo d als an friend AN: 4th Region M O G H A Our long time N N A H sent te selected to repre U10 22nd Sta en : be B as LI h A S te le E h T at BRIGIT e Gold Coast th at W S N XC Athletics going Catholic ll A . ly Ju 7 tate Catholic S ay d rd n 3 u 2 S : on LS IL on R h Marat MMER G SW Athletics SU N t n se re p re so well, she’ll al XC in October. XC on h at ar M State Catholic e th rn 0 u 3 : bo R el E M P e TA th IE at MADD Go LJ!!

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ABROAD. D N A E R E H , S ATHLETE M JOCK ATHLETIC ATHLETICS) NES (RUGBY &

LIAM JO T) E K IC to represent R (C d H e G ct U le se n e STEVE WA e as b 0 5th book, The H is h h is in the Under 1 bl u ts p ic to tr is D About rn e s South gby , which explore ck Lu Team for Ru of s g ve in ti n ta n Mea se re p his Re d a host luck, based on of t p ce n Liam has score co s, e lu th P . n io n U ort, g the worlds of sp hies, includin p o tr ce la p experiences in of 1st son y. it ar ch rer of the sea d o an sc s t in o p busines st e high letics acking Little Ath H rt o P th o b r fo Athletics RICKET) (C S M A D A ur Club Little E R vo D a N e A d n E d n a ire 9 e Nottinghamsh season (Under 3 1 / 2 1 0 2 Recently won th e for th er of the year et ck ri C al on si Profes boys). award.

BELL (Pictured)

ZANE CAMP

announce to re u s a le p r u It’s o oldest friends r u o f o e n o t tha here at Jock s e h c a o c d n a pbell, has m a C e n a Z , c Athleti engagement is h d e c n u o n n a just n. auren Atkinso L d n e ri lf ir g to e ouple will b The happy c year’s out e th re fo e b d marrie Bali for their to ff o d a e h the happy for them o S . n o o m y e n o H lations Zane & both - congratu Loz!!