Jock Athletic - August 2013

INSIDE THE

PROTEIN POWDER PRODUCT REVIEW

NATIONAL TALENT ACADEMY Triathlon

JOCK ATHLETIC PAYS TRIBUTE TO RICKY PONTING. WHAT A HOTLY CONTESTED MONTH FOR A TRIBUTE CANDIDATE. OUR SHORTLIST INCLUDED ORICA GREENEDGE, WINNING TWO STAGES AT THE TOUR DE FRANCE; ASHTON AGAR MAKING A STUNNING 98 IN HIS FIRST TEST MATCH TO KEEP US IN THE FIRST TEST; RICKY PONTING SCORING A MATCH SAVING 150 RUNS IN HIS LAST FIRST CLASS MATCH; AND IN THE LAST COUPLE OF DAYS CAROLINE BUCHANAN BECOMING WORLD CHAMP AT THE BMX WORLD TITLES. CONGRATS TO ALL! WE THOUGHT WE’D TRIBUTE ONE OF OUR OWN. RICKY PONTING, RELIVING SOME OF HIS GLORY DAYS AND MAKING US ALL WISH HE WAS STILL PLAYING FOR AUSTRALIA IN THE CURRENT ASHES SERIES. HE ALSO KEPT IT IN THE FAMILY, SCORING THE RUNS AGAINST NOTTINGHAMSHIRE WHERE ANOTHER JOCK ATHLETIC ATHLETE, ANDRE ADAMS, PLAYS AS WELL AS A JOCK ATHLETIC CO-FOUNDER PAUL WATSON CURRENTLY WORKS AS THE STRENGTH & CONDITIONING COACH. WELL DONE RICKY. ENJOY YOUR RETIREMENT.

Image: Phil Hillyard.

EDITOR’S LETTER

OUR GREAT FRIEND AND INSPIRATION, OLYMPIAN ELOISE WELLINGS, RAISES MONEY FOR THE LOVE MERCY FOUNDATION, A CHARITY SHE CO-FOUNDED WITH HER FRIEND, UGANDAN OLYMPIC ATHLETE JULIUS ACHON. THE AIM IS TO RAISE MONEY AND PROVIDE BASIC HUMAN NEEDS FOR THOSE THAT NEED HELP IN UGANDA. THEIR LATEST FUNDRAISING ACTIVITY WAS DURING THE SUTHERLAND TO SURF RACE, WHICH JULIUS FLEW TO AUSTRALIA TO COMPETE IN. HOWEVER, AT THE BEHEST OF ELOISE, JULIUS ENDED UP IN SUTHERLAND HOSPITAL AFTER A VIRUS HAD ATTACKED HIS HEART AND CAUSED HIM PAIN ON A LIGHT RUN IN SYDNEY IN THE DAYS LEADING UP TO THE RACE. THANKFULLY, DUE TO THE GREAT MEDICAL INFRASTRUCTURE IN AUSTRALIA, ALL WAS OK WITH JULIUS. WHAT IS ALMOST CERTAIN IS THAT HAD JULIUS BEEN IN UGANDA THE DOCTORS SAY HE WOULD HAVE DIED FROM THIS VIRUS. THE IRONY IS THAT JULIUS AND ELZ HAVE RAISED OVER $65,000 TOWARDS THE KRISTINA HEALTH CENTRE IN UGANDA DURING THIS CURRENT SUTHERLAND TO SURF FUNDRAISING DRIVE. SO WHILE THE LOVE

Julius Achon & Eloise Wellings, co-founders of the Love Mercy Foundation

MERCY FOUNDATION RUNNERS WERE RAISING MONEY FOR A HOSPITAL IN JULIUS’ HOMELAND BY RUNNING THE SUTHO TO SURF, JULIUS WAS HAVING HIS LIFE SAVED IN THE HOSPITAL THAT EVERYONE RAN PAST IN THE RACE. WHAT’S EVEN MORE SPECIAL AND WHY THIS IS SUCH A GREAT COUNTRY, SUTHERLAND HOSPITAL WAVED ALL FEES ASSOCIATED WITH JULIUS’ TREATMENT AND HIS STAY IN HOSPITAL, WHICH TOTALLED OVER $40,000.

THIS IS WHY I LOVE SPORT AND HOW SPORT IS SO IMPORTANT TO LIFE. SPORT, USED IN THE RIGHT WAY, CAN CHANGE LIVES. EL AND JULIUS ARE CHANGING LIVES AND PUTTING OTHERS AHEAD OF THEMSELVES, USING THEIR SUCCESS, CONTACTS AND REACH TO HELP OTHERS THAT ARE IN NEED. GREAT STORY. GREAT PEOPLE. WE LIVE IN A GREAT COUNTRY.

8 THE ASHES PAIN Jock Campbell

24 TOUR DIARY: GIRO ROSA Lauren Kitchen

12 THE NATIONAL TALENT ACADEMY

32 WORLD CHAMPS: MOSCOW 2013

18 RECURRENT INJURY: PART 2

36 MADELINE TYNAN

Dan Atkins

FIXING THE PROBLEM Peter Colagiuri

Peter Hadfield OAM

Amateur Athlete Profile

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, Siobhan McCarthy, Paul Watson, Eloise Wellings

jockathletic.com Cover Image: Caroline Buchanan wins the UCI BMX World Championships in Auckland, NZ on 28 July. Getty Imag

ges

44 THE HUMAN BRAND Empirica Research

Under the winter sky: our young runners are put through their paces at Wanda Beach, Cronulla.

48 PRODUCT REVIEW: PROTEIN POWDER

64 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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Photo: Getty Images

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THE ASHES

JOCK CAMPBELL

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OK, FIRST TEST WE ALMOST GOT AN UNLIKELY WIN, GIVING US HOPE, BUT THE SECOND TEST, YES, IT WAS A DEBACLE. ENOUGH HAS BEEN SAID ABOUT THIS, SO I’M GOING TO HIGHLIGHT OUR PROBLEMS WITH INJURY. HOW? BECAUSE OF HOW OUR BATSMEN & OUR BOWLERS SUFFERED AND ENGLAND’S BOWLERS GOT A FREE RIDE, INJURY-WISE, AND YES THAT NASTY WORD, “ROTATION”.

Pattinson Stress Fracture

We know that young fast bowlers, if they bowl too much, get problems. We know with backto-back tests fast bowlers are 86% more likely to suffer an injury. There is no surprise that one of our fast bowlers is injured after the first two back-to-back test matches. No one complain, no one say “why us?” This is known to happen and if we don’t want to rotate bowlers, then don’t complain in these circumstances that a young fast bowler got injured. Unfortunately it’s a bad injury that could take him six months to get back to his peak from.

Our Batsmen

After the first test where James Anderson bowled over 70 overs, and if you include warm-ups each day and the 3 training days before the first test, Anderson would have bowled over 100 overs in 8 days. Add that 10

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onto the Lords Test 3 days later and having to bowl on a good batting wicket, Anderson himself was right on the verge of danger territory of breaking down with injury himself.

Unfortunately for Australia our batsmen were not good enough to bat for extended periods, particularly in the first innings, and England bowled him sparingly compared to the first test, managing his physicality quite well and getting the luck of winning the toss and giving him the extra day of not bowling by batting first.

Alternatively, our bowlers had to bowl during all of the first 4 days of the Test, once again because our batsmen were not good enough to bat a full day during this Test. This puts loads more stress on the bowlers with little or no recovery time, again increasing the risk of injury to our ‘quicks’, Pattinson being the unlucky one. As I said last month I thought Mitchell Johnson can still play a big part in this series, even though he wasn’t in the squad.

Well, now he’s in as Patto’s replacement, let’s see what happens.

Rotation Policy

Everyone is scared of this and talks tough around it and wants to get rid of it as the Aussies have done. Yes, I agree, no batsmen rotation and no policy as such. But I certainly think that not playing Patto in back-to-back tests (where he had broken down a number of times) is better than having him out of the game for 6 months. Better still, all the cricket nations around the world know that backto-back tests increase the risk of injuries to fast bowler by 86%. This comes from cricket Australia’s own medical data, yet despite this

Cricket Australia continues to agree to backto-back tests. What will it take to change a controllable that will increase the welfare of the players?

Lets hope for some courage and fight in the next few tests and that the Aussie boys can turn things around. I believe we can.

Good luck boys.

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

THE NATIONAL T AS A TRIATHLON COACH, DAN ATKINS IS EXCITED. NOT ONLY DOES HE GET TO DO WHAT HE LOVES, BUT AS A NEWLY APPOINTED NATIONAL TALENT COACH WITH TRIATHLON AUSTRALIA, IT’S HIS JOB TO IDENTIFY, NURTURE AND HARNESS THE NEXT CROP OF TRIATHLON TALENT THROUGH THE NATIONAL TALENT ACADEMY.

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TALENT ACADEMY

DAN ATKINS

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IN 2011 I WAS WORKING AT THE AUSTRALIAN INSTITUTE OF SPORT AS THE TRIATHLON SCHOLARSHIP COACH, A PRIVILEGED POSITION WHERE THE JOB WAS ALL ABOUT ME AND MY PROGRESSION AS A HIGH PERFORMANCE COACH. IT WAS A WONDERFUL OPPORTUNITY FOR ME TO DEVELOP AND FAST TRACK MY WAY TO OLYMPIC LEVEL COACHING. I MET AND WORKED WITH SOME OUTSTANDING COACHES FROM HEAPS OF DIFFERENT SPORTS AS WELL AS COACH AND WORK WITH OUR OLYMPIC ATHLETES IN THE LEAD UP TO THE LONDON OLYMPICS. One of the areas the then High Performance Director of triathlon Michael Flynn wanted me to research was Talent identification. In Australia we definitely weren’t very good at identifying and developing talent transfer athletes. So I hit the road and researched my best bet on who was doing the best job in Australia with identification in two area:

TALENT TRANSFER Athletes from different sports who could adapt to triathlon that have an already high level of physical conditioning and skill. Key sports identified for athletes to transfer into triathlon are, swimming, surf sports, rowing, track and cross country running at a high school level with a back ground in swimming.

TALENT ANALYSIS That had the best protocols for testing appropriate body shapes, mental attitudes and coach driven programs to harness the transferred athletes.

On all accounts from my research, I found track cycling had the best talent-transfer programs in the country at a high performance level that had similar values with triathlon.

They had invested in great coaches who had a history of turning talent into world class performers.

With this new found research I was very fortunate that I was invited to spend a week at the home of track cycling in Australia in South Australia, at the home of the AIS cycling program. In this time it as evident that triathlon had a really good sport-package to sell to athletes. From my time in SA, together with a lot of time invested from triathlon Australia’s development team headed by Craig Redman, the National Talent Academy (NTA) was created.

Four coach managers where appointed and athletes were selected from a swim and run time trial based on the world’s best times. The program’s initial investment was spent on athlete development on the high performance pathway. Athletes where then given bikes generously form Giant Bicycles as well as clothing from Scody to uniform the “team”. Funding was given to the athlete to travel to and from National series racing.

WHILST THE PROGRAM IS STILL VERY MUCH IN ITS INFANCY IT IS VERY MUCH ABOUT ATHLETE PROGRESSION ALONG THE TRIATHLON AUSTRALIA HIGH PERFORMANCE PATHWAY, LEADING INTO STATE ACADEMY PROGRAMS AND THEN INTO THE NATIONAL HIGH PERFORMANCE PROGRAM WITH POTENTIAL AIS SCHOLARSHIPS. So the investment from Triathlon Australia is starting to work.

At the recent Sydney Youth Olympic Festival this year, of the 8 athletes selected for Australia, 5 out of the 8 are all in the NTA program. And of these athletes, both the men’s winner Jake Birtwhistle (TAS) and women’s winner Jaz Hedgeland (WA) are both NTA scholarship holders. This year going into the world titles in London in September of the 8 selected 5 are in the NTA (as we go to press one athlete has progressed to be now a part of the Victorian Institute of sport program, Joel Tobin White).

My role with the NTA came about only recently and I have been positioned in Western Australia and also managing South Australia. I am really honoured to be a part of the program as the level of coaches employed roll out as a who’s who of triathlon coaching.

• QLD/NT is headed by Olympian and Olympic Gold medal Coach Craig Walton • NSW/ ACT is headed by Olympic and Commonwealth Games medallist Coach Kieran Barry • Vic/Tas headed by bronze medallist from Sydney 2000 Olympics and former Head of South Korea triathlon program Jan Rehula And then of course now there is me!!!! Not quite the list of achievements that the above have but I am surely as passionate about

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my new role as the other highly esteemed coaches.

Whilst finding the right talent isn’t exactly on our to do list we are more about value adding state based development programs and being a part of the newly documented “winning pathways” Australian Sports Commission initiatives. Finding talent in any sport is hard but harnessing it and developing it onto the world’s stage is even harder. We are all unified in giving any athlete an opportunity to develop. The NTA is also very passionate about mentoring and assessing the level of home based coaches to give their national level athletes the best possible chance to evolve in their daily training environment.

Making a presence and being accessible is a key area I am working hard at and making time to accommodate any and all coaches in WA/SA. The NTA is an opportunity to be exposed to the elite standard in Australia and having that Australia is a leading national in the world of Olympic-level competition the stakes are high and the level of talent we have is world class, but as most sports will attest, talent will only get you so far. The real work starts once we get the athletes in the program and take them to national and international events.

This season we have ten athletes who I don’t think many will argue are the future of triathlon in Australia. It is now our jobs as a nationally driven program to get every ounce of courage and spirit out of these guys and girls to push them to the top of every international podium on offer.

DAN ATKINS IS THE NEWLY APPOINTED NATIONAL TALENT COACH FOR WA & SA FOR TRIATHLON AUSTRALIA, HEADING UP THEIR HIGH PERFORMANCE PROGRAM. HE HAS SOME 25 YEARS EXPERIENCE AS A TRIATHLON COACH AND ATHLETE. NOW BASED IN WA, YOU CAN CONTACT DAN DIRECTLY: DANATKINS08@GMAIL.COM

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RECURRENT INJURY: PART 2 FIXING THE PROBLEM

IN PART 1, WE DISCUSSED HOW OLD INJURIES, JOINT WEAR AND LOCALISED MUSCLE WEAKNESS CAN CAUSE A RANGE OF DIFFERENT INJURIES. BUT HOW CAN YOU FIGURE OUT THE LIKELY CAUSE OF YOUR ONGOING OR RECURRENT ISSUE? FOR THIS IT’LL TAKE SOME UNDERSTANDING OF THE BIOMECHANICS OF THE LEG AND A BIT OF GOOD OL’ FASHIONED DETECTIVE WORK.

PETER COLAGIURI 18

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ONE-SIDED PROBLEMS USUALLY HAVE ONE-SIDED CAUSES. WHILE BAD SHOES CAN MAKE IT DIFFICULT FOR FEET TO FUNCTION NORMALLY, YOU’D EXPECT THAT THE EFFECT WOULD BE THE SAME ON BOTH SIDES. IF YOUR INJURY IS ONLY ON ONE SIDE, THE SHOES MAY BE A CONTRIBUTING FACTOR BUT THEY WON’T BE THE SOLE CAUSE (PUN INTENDED).

Joint stiffness is a problem if it’s asymmetrical or less than the minimum required for function. Checking for asymmetry is easy enough: for example, slowly squat down and see which heel lifts first. But asymmetries aren’t always the cause if it doesn’t explain the altered mechanics; sometimes it’s just coincidental. And then there’s stiffness on both sides limiting movement to less than the minimum required for your sport. The problem here is that there is no set minimums.

It depends on the sport, your technique and your body morphology.

Muscle strength and stability can be assessed via a challenging task, such as hopping and balancing. Sometimes you can spot differences between sides easily. Other times it’s as subtle as the wrong muscles working to maintain your balance.

Once you’ve identified the likely cause/s, you need to try out different fixes. If the problem has been around for a long time (e.g. high school ankle injury) or involves structural changes (e.g. bunions), it’s unlikely that there may be a fix for it. In that case, you may need to get advice on how to get around it. It may be new shoes, it might even be a new running technique, but it’ll minimise the impact of the underlying cause on your other joints.

If the joint stiffness is more recent or associated with arthritic change, there is often a solution that can be effective. Options include physio to get the joint moving or a chat with your doctor or pharmacist for some medication.

MUSCLE WEAKNESS CAN BE RECTIFIED WITH SOME SPECIFIC EXERCISES TO TARGET THE WEAKER OR INEFFICIENT MUSCLES. BUT IT’S NOT AS SIMPLE AS GENERAL LEG STRENGTH. THE KEY TO PREVENTING INJURY IS MUSCLE BALANCE.

If you strengthen all your muscles, the imbalance will remain. Worse still, if another muscle is compensating for the weak link, the exercises may inadvertently increase the compensator’s strength and worsen the imbalance. But some carefully designed exercises can target the right muscles while avoiding compensatory patterns and pain.

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TRYING TO FIX THE WHEN

UNDERLYING CAUSE, IT’S IMPORTANT

ONLY CHANGE ONE THING TO

AT A TIME.

Changing too much at once makes it difficult to know what has worked and what hasn’t, with multiple interventions potentially cancelling each other out. You also need to give it enough time to know whether it will be effective. You’ll need to give it longer if you’ve had the problem for a while and if the intervention doesn’t change immediately (e.g. exercises).

And of course, if you can’t find an obvious cause or if there don’t seem to be any effective solution, you should seek out your trusty sport-specific health professional to cast an experienced eye over your problem and conduct a thorough biomechanical assessment.

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

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Y R A I D R U TO A S O R O R I G E H T M O FR

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LAUREN KITCHEN All images courtesy of Bart Hazen, bart@wigglehonda.com

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WHILE THE TOUR DE FRANCE DOMINATED THE MEN’S RACING CALENDAR THROUGH MOST OF JULY, THE BIGGEST RACE ON THE WOMEN’S CYCLING CALENDAR WAS ALSO UNDER WAY THROUGH ITALY. LAUREN KITCHEN SHARES THE HIGHS AND LOWS OF HER TOUR DIARY DURING THE 8-DAY TOUR OF ITALY, THE GIRO ROSA.

Saturday 29 June 2013

I left my home base of Breda in the Netherlands yesterday to meet with my Japanese teammate Mayuko Hagiwara in Belgium, so we could fly into Italy together, ahead of the Giro Rosa. Upon arriving at Bari airport this morning, in the southeast of Italy, we were met by our two soigneur’s, Kristof from Belgium and Frederico from Italy. The rest of the team arrived on a flight around a similar time and we all headed to the hotel together very excited about the week ahead.

The rest of the day was spend resting with a little ride and a massage. The team for the Giro is Mayuko Hagiwara from Japan, Charlotte Becker and Anna Schnitzmeier from Germany, Giorgia Bronzini from Italy, Emily Collins and Linda Villumsen from New Zealand and Rochelle Gilmore and myself from Australia. The support staff for the Giro

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included Simon Cope our director sportif, Bart L our mechanic, Bart H our photographer, Kristof and Frederico our swannys as well as Xander helping out and working on Go Pro footage for the team.

STAGE 1 30 June 2013

Giovinazzo - Margherita de Savioa

Distance (KMs)

117.80

Today we all left the accommodation in our team Vanomobil excited to get racing. Our plan for the race was to set up a bunch sprint for Giorgia. She is one of the fastest finishers in the bunch and it would be a great opportunity to start with a bang. Unfortunately it wasn’t to be and Giorgia punctured with 6km to go.

Lotte and Anna stopped for ‘Gio’ but it was way too fast for them to rejoin the bunch in time for the finish. Without Gio for the sprint I followed wheels as best I could to look for my own opportunity, encourage by our team captain Rochelle in the last few hectic kms. I finished 9th in the stage which was a pleasant surprise on a personal note as I know I can be in the mix in the future.

STAGE 2 1 July 2013

Pontecagnano Faiano

Distance (KMs)

99.60

Today was hot. I think in 3hrs I drank close to 10x 500ml drink bottles! We had the same plan today as yesterday in the race to set up Gio for the predicted bunch sprint and today the team rode brilliantly together with Gio taking the win in front of the current world champion Marianne Vos! This was a big result for our team and also great for it to come so

early in the Giro as now we could race with no pressure. After the stage I had doping control along with Gio so after drinking a few extra litres of water and peeing in a cup we headed to the next accommodation, which was in the centre of Italy somewhere on top of a big hill.

STAGE 3 2 July 2013

Cerro al Volturno

Distance (KMs)

93.60

Today was not quite what I had planned. The parcours of the stage were a lot harder then we predicted with some big climbs and some extra climbs that were not expected. I was also a bit unlucky to crash on a technical decent which cost me a lot of time and after getting back on the bike after hitting the ground it was just about making it to the finish with my little group that had formed over the

climb and decent. The team is all starting to feel a bit of fatigue now particularly with the heat and the long transfers after each stage.

Today was 3hrs in the camper after the race.

STAGE 4 3 July 2013

Monte San Vito - Castelfidardo

Distance (KMs)

137.20

Today we predicted a breakaway to stick and to fight out the stage. We wanted to be aggressive and be involved in a breakaway move to give ourselves an opportunity of another Wiggle Honda result. However I think a lot of teams had a similar plan and it seemed that everyone wanted to be in the breakaway which made it impossible for a move to actually stick. We arrived at the finish in a big bunch. The finish was on top of a 2km climb which wasn’t ideal for our team but

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we worked in the final 10km to set Gio to an ideal position for the opportunity of a result.

It wasn’t to be as Marianne Vos showed her class taking her second victory in as many days.

STAGE 5 4 July 2013

Varazze - Monte Beigua

Distance (KMs)

73.30

Today we faced two big climbs, over 2500m climbing in 73kms. Today was a day for the mountain goats. Today was also a day on the bike I would like to forget. I had a mechanical problem early on in the race and then had a slow front puncture for the decent running into the final climb. I had to fight to finish the stage in what I was sure was going to be close to time cut. I finished over 30mins down, very frustrated and tired. It was a day were I was glad to have my teammates there to cheer me up and focus on the next opportunity to prove to myself and everyone else that I wasn’t done yet.

STAGE 6 5 July 2013

Terme di Premia - San Domenico

Distance (KMs)

121.00

This morning everyone was showing a great deal of fatigue, our staff looked a little sleep deprived and the rest of girls looked how I felt, not like we wanted to climb another 25km mountain to finish the day! However, with another day came another opportunity and I was keen to get into a breakaway and get myself and Wiggle Honda up front for some of the stage. Our team came to the Giro focused on Sprint days with Gio so the mountain days

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“THE LAST DAY W FLAT,FAST AND AS A 16KM TRIAL. I WAS MO HOT TIME TO SEE HOW I WOTIVATED AGAINST A WOR ULD GO FIELD...I FELT BE LD CLASS I THOUGHT I WO TTER THAN A SOLID WEEK OULD AFTER FINISHING 2 7TH, F RACING, MINUTE OFF THE ABOUT 1 PODIUM.”

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were all about looking for opportunities and suffering over them together so we could light up the road on the flatter days. I got into the breakaway of the day along with 8 other girls, we established a lead of a maximum of 2.30m before the lead come down quickly as we started the final ascent of just over 20km.

I won a prize today from the region for being involved in the race, part of the break for over 60km, a very satisfying day..

encouraging leading into the next block of training.

All up the Giro was a crazy week with highs and lows. It is a very satisfying race to complete and I am already looking forward to the challenge next year!

STAGE 7 6 July 2013

Corbetta

Distance (KMs)

120.00

Today was straight forward. It was flat. We wanted a sprint for Giorgia. We had to keep it together for a bunch sprint. We all rode well chasing down all the breakaway attempts.

Apart from a little touchdown and chase back about 20km to go it all went to plan and Gio sprinted to 2nd place behind Marianne Vos. We were all quite satisfied with the stage as we did everything we set out to do just got beaten by someone a bit faster on the day.

STAGE 8 7 July 2013

Cremona ITT

Distance (KMs)

16

The last day was a 16km flat, fast and hot Time Trial. I was motivated to see how I would go against a world class field. In the past I have had very mediocre results in world level ITTs and I was keen to see if I would improve that. I felt better than I thought I would after a solid week of racing, finishing 27th, about 1min off the podium. This was satisfying as it is a step in the right direction and is

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LAUREN KITCHEN IS A PROFESSIONAL ROAD CYCLIST WITH THE WIGGLE HONDA PRO CYCLING TEAM. YOU CAN KEEP UP TO DATE WITH LAUREN’S RACE RESULTS & PROGRESS THROUGH WWW.WIGGLEHONDA.COM

OR CHECK OUT HER BLOG AT WWW.LAURENKITCHEN.COM

Life is local Proudly supporting and informing the local community since 1960

www.theleader.com.au 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.

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ATHLETICS WORLD CHAMPS:

MOSCOW 2013

WITH THE WORLD ATHLETICS CHAMPIONSHIPS IN MOSCOW LESS THAN A FORTNIGHT AWAY (10-18 AUGUST), MEDAL FORM SEEMS TO BE CURRENTLY ELUDING THE FANCIED AUSTRALIANS, WRITES PETER HADFIELD OAM.

SALLY PEARSON, THE DEFENDING WORLD 100M HURDLES CHAMPION FROM DAEGU, IS STRUGGLING TO FIND HER WINNING FORM AFTER SUCCUMBING TO TWO HAMSTRING INJURIES THIS YEAR. Pearson opened her 2013 European campaign in promising fashion with a win in Ostrava with a time of 12.67 but she hasn’t been able to better that time in four following meetings and more concerning, Sally has been finishing in the back half of the field in most of her races. Add the fact that Brianna Rollins from the USA ran a world leading time of 32

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12.26 at the US Championships, which is two hundredths faster than Sally has ever run, it will require a monumental turn around for Sally to win in Moscow.

Multiple long jump World Champs medallist Mitchell Watt has withdrawn from the team.

Our best chance seems to come from our perennial medallist Jared Tallent in the 20km and 50km Walk and we have an outside chance of a Men’s Discus medal where Ben Harradine and Julian Wruck are currently ranked 3rd and 4th in the World.

Defending Champions Yohan Blake, (Jamaica) 100m and David Rudisha, (Kenya) 800m will not defend their titles as both athletes are injured, Blake a hamstring and Rudisha a knee.

We have two debutants who have been selected in the Australian team for individual events and they will need to look at how they prepare to handle such an occasion.

800m runner Kelly Hetherington and high jumper Brandon Starc will make their major championships debuts following superb performances at the selection trials in Sydney earlier in the year.

Hetherington, 23, booked her spot on the team by running a personal best of 2mins 01.22secs in the 800m and Starc, the younger brother of Test cricketer Mitchell Starc, added 5cm to his PB with a winning effort of 2.28m in the high jump.

Both athletes now need to make a psychological adjustment to ensure that there are no feelings of inferiority when they enter the World Championship competition.

It’s easy at your first major event to put the other competitors on a pedestal as though they are super-human. Hetherington and

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keep your focus, but focus you must to ensure that you are prepared as well as you possibly can be. Even simple things like warming up are vastly different than in a normal domestic competition.

My first major championships were the Moscow Olympics in 1980 and the protocol then was to warm up at the warm-up track, which was approximately 800m from the main stadium. After completing my warm up I had to walk back to the main stadium and then report to the start marshal 45 minutes before my event start time. Miss the marshal time and you were scratched from the event – no exceptions!

Starc need to realise that they deserve to be there. They achieved the qualifying standards and by focusing on maximising their own performance and not worrying about the outcome, the chance of performing at their best at these championships will be maximised.

Competing at a major championship also requires other physical adjustments. Living in village accommodation has many distractions – its noisy, village restaurants are open 24 hours a day and the food is free. Plus there is the distraction of being in a new city and wanting to take in the sights. It’s difficult to

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Once I was checked in, marshals took all the athletes in my heat to a small control room under the stadium where you basically tried to keep warm, stretched and tried to avoid bumping into each other because the room was so small.

With 10 minutes to go to race time we were all taken out of the control room to the start line which just gave me enough time to adjust my blocks, do a couple of practice starts and then the starter said “track suits off” in Russian of course. We were introduced to the crowd one-by-one and then “on your marks” – again with starters commands in Russian.

From the time I had finished my warm up to the time I was on the start line, almost an hour had passed, leaving plenty of time to get cold, plenty of time to have doubtful thoughts, plenty of time to inflate the abilities

and chances of my opposition.

The beauty though was that I had prepared for this scenario. I did all my start practice with the starter using Russian commands and for some of my training sessions I would warm up and then just sit down for 45 minutes to try and replicate the down time of being in the control room. At the Los Angeles Olympics it was worse. The warm up track was in a different town to the LA Coliseum so we had to catch a bus from the warm up track to the Stadium, meaning an even greater time gap!

Thankfully things have changed now and most of the main stadiums have an adjacent warm up track and they lay a warm up track under the stadium near the control rooms so that athletes can continue some sort of a warm up.

FOR OUR READERS WHO ARE INVOLVED IN COMPETITIVE SPORT, THE BEST WAY TO MAXIMISE YOUR PERFORMANCE IS TO BE PREPARED. KNOW THE PROTOCOLS OF THE COMPETITION, WHAT THE WARM UP CONDITIONS ARE AND BE COMFORTABLE WITH YOUR SURROUNDINGS WHICH WILL PUT YOU AT EASE TO FOCUS ON PERFORMING AT YOUR BEST.

PETER HADFIELD OAM IS AN OLYMPIC DECATHLETE WHO REPRESENTED AUSTRALIA IN TWO OLYMPIC GAMES AND TWO COMMONWEALTH GAMES, WINNING A COMMONWEALTH GAMES SILVER MEDAL BEHIND OLYMPIC CHAMPION AND WORLD RECORD HOLDER DALEY THOMPSON. AS WELL AS WORKING AS A TV AND RADIO COMMENTATOR AND MOTIVATIONAL SPEAKER, PETER PROVIDES TRAINING PROGRAMS FOR SPORTING TEAMS AND INDIVIDUALS.

AUGUST 2013

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MADELINE AMATEUR ATHLETE PROFILE

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TYNAN

AUGUST 2013

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MEET MADELINE TYNAN. SUCCESSFUL BUSINESS WOMAN, TRAIL WALKER, UNRELENTING SUPPORTER OF THE LOCAL COMMUNITY. IF MADELINE’S SCHEDULE WASN’T FULL ENOUGH, IN JUNE THIS YEAR THE MOTHER OF 4 FLEW TO PAPUA NEW GUINEA TO COMPLETE THE INFAMOUS KOKODA TRACK AS PART OF THE TREK4TRAUMA CAMPAIGN, A FUNDRAISING INITIATIVE OF THE ST. GEORGE & SUTHERLAND MEDICAL RESEARCH FOUNDATION, OF WHICH SHE IS A BOARD MEMBER. FOR OUR AMATEUR ATHLETE PROFILE THIS MONTH, WE CAUGHT UP WITH MADELINE TO TALK TO HER ABOUT THE KOKODA TRACK, HER TRAINING AND HOW SHE MAKES IT ALL HAPPEN.

JA: WHO IS MADELINE TYNAN? Marketing Director & Dealer Principal at Tynan Motor Group, wife and proud mother of 4.

JA: WHAT IS YOUR SPORT OF CHOICE? Trail walking but I also like to mix it up weights, boxing, running and hiking.

JA: WHAT’S THE TOUGHEST EVENT OR SPORTING ACHIEVEMENT YOU’VE EVER DONE? The Kokoda Track (96kms) in Papua New Guinea over 7 days (June 2013) and the Kokoda Challenge (96kms) in 36hrs with no sleep through the Gold Coast Hinterland.

JA: EXPLAIN WHAT WAS INVOLVED IN TRAINING FOR THE KOKODA TRACK. My training started 7 months out for the trek in June. It involved weight training, core and upperbody strengthening and regular treks, with at least 3 personal training sessions per week. Walking with poles was also crucial for arm strength.

JA: HOW DID WALKING THE KOKODA TRACK COME ABOUT AND WHO TOOK PART? In 2008 I was invited to join the board of the St. George & Sutherland Medical Research Foundation, which helps to fund the research work of the community within the hospital.

After completing the 96km Kokoda Challenge on the Gold Coast, I had the idea to organize a trek along the Kokoda Track as a fundraising opportunity for the Foundation’s Life Support 38

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fundraising program. Hence the Trek4Trauma was born. The Trek is a celebration of the skills of the trauma team and of the stories of survival of those impacted by major traumatic events.

It was a mixed group of people who completed the trek, including a doctor from the trauma unit, a head trauma nurse and 20yo Chloe Palmer, a budding Olympic swimmer who has survived horrific life-threatening injuries after being involved in a head-on car crash in February 2012. She is an incredibly determined and strong young woman, which was apparent throughout the trek.

Chloe’s story will feature on an upcoming episode of Australian Story on the ABC.

JA: WAS KOKODA AS YOU EXPECTED - TOUGH AND UNRELENTING? AND HOW MUCH OF THE TREK WAS MENTAL? Yes! Grueling would be the word I would use. I believe I’m very tough, mentally, when I have to be. I knew I had done the training and my body was ready so I just had to switch my brain onto ‘winning’ mode.

Often there were days that were very slow.

Some days it took the team 2hrs to walk 1km, other days it took only 20 mins to walk the same distance.

The days were long, with 6am starts to beat the heat of the day, and down for bed by 10pm. At the end of the day you’re exhausted and soaked to the skin. It was imperative that you got yourself organized – clothes washed, backpack sorted – before you allowed yourself 40

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to unwind before dinner.

In all, we raised over $150,000 for the Foundation.

JA: HOW MANY TRAINING SESSIONS DO YOU DO PER WEEK & THE BREAKDOWN? I do weights and core session twice per week, 2 running sessions + one trek one night per week. I fit this in around working full time plus caring for my family. To stay on track, I make sure I book in with my personal trainer James and train early mornings.

JA: WHAT ARE YOUR SECRETS TO STICKING TO A TRAINING PROGRAM? A personal trainer! Having to answer to him is enough motivation.

AUGUST 2013

41

JA: WHAT’S YOUR BEST EXCUSE FOR NOT STICKING TO A TRAINING PROGRAM? Being overworked.

JA: WHAT’S YOUR MOST DREADED TRAINING SESSION? Leg press.

JA: WHO HAS BEEN YOUR BIGGEST INSPIRATION IN THE SPORTING WORLD? Kostya Tszyu.

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JA: YOUR FAVORITE MOTIVATIONAL SAYING?

When the road becomes hard to travel and it feels as if you’ll never reach the end, look deep inside your heart and you will find the strength you never knew you had.

Believe in yourself!

N A M

U H HE

T

E L P O E P S T R O

P S Y H W

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E M O O D E R A

T N I O P P A S I D D TO

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D N A R B EMPIRICA RESEARCH

THE RELATIONSHIP BETWEEN SPORT AND THE MEDIA IS ONE OF MUTUAL DEPENDENCE. SPORT OFFERS A SOURCE OF COLLECTIVE IDENTIFICATION AND COMMUNITY EXPRESSION FOR THOSE WHO FOLLOW TEAMS AND INDIVIDUALS. THE MEDIA PROMOTES AND ENABLES THIS SENSE OF COMMUNITY VIA PROVIDING EXPOSURE TO SPORTING COMPETITIONS AS WELL AS BEING A PLENTIFUL SOURCE OF INFORMATION ABOUT SPORT AND THE INDIVIDUALS INVOLVED. THE PINNACLE OF THIS RELATIONSHIP IS THE INCREASINGLY POPULAR PHENOMENON OF ‘SPORTS CELEBRITIES’, WHICH WOULD SIMPLY NOT EXIST WITHOUT THE MEDIA.

Sports celebrities have become a huge business. A single endorsement in the form of a tweet from a high-profile sportsperson can cost companies as much as $10,000 (US). Nike spends a healthy portion of its $750 million (US) annual advertising and marketing budget on sports celebrity endorsement alone.

Companies invest a lot of money on these sporting heroes, and endeavour to keep them in the public eye as much as possible, so as to get fans of the athlete to see and subsequently buy what they are selling.

Recent research suggests that people think of these famous sportspeople, not as humans but as ‘human brands’ that possess specific ‘brand attributes’. According to the model of athlete identification, this kind of ‘human brand personality’ is judged according to the following attributes: toughness, success, charm, wholesomeness and imaginativeness.

These attributes are said to inform the level of identification with the athlete, a factor which has been demonstrated to impact emotional attachment to the athlete, identification with

N A M U H the athlete’s team and retail spending on team-related merchandise.

Identifying with a successful athlete also influences viewership of games/sporting events, even participation in the sport itself. Research has suggested that fans who identify with an athlete or team feel personal achievement by “basking in the reflected glory” of their winning team.

The same research demonstrated that by watching professional athletes play a specific sport, spectators can be more motivated to participate in a particular sport in order to attempt to replicate certain techniques they see the athlete do (a process which is called ‘skill transference’).

Reducing athletes to a set of brand attributes can be very harmful for both the athlete as well as the fans when the athlete displays a behaviour that is incongruent with the attribute they are known for. For example, Tiger Woods was previously thought of as being wholesome and sincere until his highly 46

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publicised affair forced fans to reconsider their identification with, and subsequent loyalty to the golf player. This loss of fan loyalty also came with a loss of a $22 million (US) endorsement deal.

While social media (such as Facebook and Twitter) provides professional athletes and sports celebrities with a direct connection to with their fans, this allows significantly more opportunity for athletes to behave inconsistently with their brand attributes – and therefore decreasing fan identification (an example can be seen in the negative reaction to cricketer David Warner’s inappropriate Twitter comments). Sporting organisations are now taking steps to limit behaviour that might be seen as inappropriate and incongruent with positive attributes as well as reducing the amount of media exposure at occasions when this sort of behaviour might occur. The AFL is taking just this type of precaution for the televised 2013 Brownlow Medal Ceremony, by having famous AFL footballers appear in responsible drinking

advertisements (to air during the broadcast), reducing the time allocated for pre-dinner drinks, and restricting media access to the event.

Despite the negative consequences that arise from betraying ones brand, these effects seem to be, for the most part, temporary and sports celebrities can regain their popular reputation. Research suggests that, as long as the sportsperson continues being successful in their sport, many fans reassess and subsequently re-categorise the person, assigning them new attributes‌ hopefully ones that they can manage to uphold.

M U H E TH EMPIRICA RESEARCH IS A SOCIAL AND CONSUMER RESEARCH FIRM BASED IN MELBOURNE AND MIAMI. FOR MORE INFO CHECK OUT EMPIRICARESEARCH.COM.AU

PRODUCT REVIEW

PROTEIN POWDER

NOTE – Protein Quality is measured by a term called Biological Value (BV) on a scale of 0 – 100. A BV of 100 means the protein contains large amounts of essential amino acids in a form our gut can jockathletic.com 48 easily digest.

I’VE NEVER BEEN A MASSIVE FAN OF SUPPLEMENTS. I WOULD RATHER SPORTS TEAMS AND ATHLETES SPEND MONEY ON A SPORTS DIETICIAN AND GETTING THE RIGHT FOODS AT THE RIGHT TIME WHICH HAVE PROVEN PERFORMANCE ENHANCING AND RECOVERY BENEFITS, NOT TO MENTION UNQUESTIONABLE LONG TERM HEALTH BENEFITS. TOO MANY SPORTSPEOPLE THINK SUPPLEMENTS ARE A SILVER BULLET. WELL, NO THEY AREN’T. THEY’RE ONLY USEFUL IF YOUR DIET IS NOT PERFECT. FORTUNATELY FOR THE SUPPLEMENT COMPANIES, MOST PEOPLE DON’T HAVE PERFECT DIETS.

One of the very few supplements I encourage and use myself is protein and recovery powder. Why? Because of their convenience and my busy lifestyle. They are great postexercise, or if I am in a rush and very helpful for today’s modern, busy lifestyle.

Over the past 20 years protein powders have changed dramatically, from tasting like liquid cardboard and having limited ingredients to now many tasting like a creamy milkshake and with a range of vitamins, anti-oxidants and differing proteins.

Five extremely reputable Aussie companies generously gave us product to test and we gave them a good going over.

THE HUMAN GUINEA PIGS: REBECCA GAWTHORNE: Our resident dietitian and nutritionist and well-credentialed endurance runner TATE WILKINS: 26 year old elite beach sprinter & weight training enthusiast, OK lets call him a gym and biceps junkie & exercise scientist MELISSA CAMPBELL: Mother of two, FORMER athlete, now recreational cyclist & runner, although with the cycling clothes she wears you’d think she was a professional.

DEE MCCARTHY: Weight Loss Practitioner & highly committed recreational runner SHANE MCCARTHY: Ripped middle-aged gym/ running/boxing fanatic - currently going through his mid life crisis – elite age grouper JOCK CAMPBELL: Been going through a mid life crisis for some years now - 27 years experience as a gym, running, strength & conditioning coach and his problem is still believes he’s an athlete. A running and gym tragic.

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BRAND:

AUSSIE BODIES AUSSIE BODIES

PRODUCT:

PERFECT PROTEIN (VANILLA)

ASSESSMENT CRITERIA

RESULTS

Ingredients

Whey Protein Concentrate, Whey Protein Isolate 28g Protein per serve Gluten free – good for those with coeliac disease or gluten intolerance No artificial colours, flavours or sweeteners. 100% Natural Protein Shake

Taste & texture:

Very creamy. With milk, tasted like a very smooth vanilla milkshake. Did not try with water or juice as it suggests you can.

Functionality Mixes very well with milk - doesn’t take much shaking. Easy instructions – Ease of Use – on the tub, and includes a measuring scoop. Not messy, very good. mixes well, easy instructions, measuring scoop Effectiveness, type Milk and soy based product. Whey Protein Concentrate and Whey Protein of protein etc Isolate. A popular one with our testers because it has virtually no carbs and low in fat - which is all the rage these days.

Price Evaluation, 10 serves per 375g tub. Would prefer to buy in bulk (bigger tub). Brand serves per tub, new, so price not readily available. One website $23.95 per tub= $2.40 per cost per serve serve, slightly more expensive in comparison - probably the cost of being all natural.

Overall Very good post-workout or pre weights protein drink. Low carb, low fat and Impression, very easy to add a banana or carbs if you wanted to create a performance comments, what is recovery drink. I would definitely buy this product. the products use – would you buy it RATING OUT OF 10 FLAVOUR

9/10

VALUE FOR MONEY

8/10

INGREDIENTS FOR YOUR PURPOSE

9/10

8.8

BRAND: PRODUCT:

BODY SCIENCE BODY SCIENCE BODY SHAPING PROTEIN FOR WOMEN (CHOCOLATE)

ASSESSMENT CRITERIA

RESULTS

Ingredients

Whey protein concentrate, whey protein isolate & soy protein – 19g protein per serve Added vitamins and minerals Minimal added sugars Added omega3s * Gluten free – good for those with coeliac disease or gluten intolerance *

Taste & texture:

Nice chocolate flavour.

Functionality Mixed easily and smoothly with milk. Scoop provided and easy to follow – Ease of Use – mixing instructions. Does not recommend when to take. mixes well, easy instructions, measuring scoop Effectiveness, type Contains a mix of Whey protein concentrate, whey protein isolate and Soy of protein etc protein - Soy protein powder is often used in mixed protein supplements as it is cheaper than whey and has a lower Biological Value (74).

No carbs – needs to be mixed with milk/juice or eaten with carb-containing food.

Doesn’t list BCAAs ? leucine content.

Price Evaluation, $29.95 per 400g tub. 16 serves per tub. $1.87 per serve. serves per tub, cost per serve Overall Impression, comments, what is the products use – would you buy it

Overall good protein supplement however needs to be made on milk. Prefer pure WPI as protein source however good added extras like omega3s.

Unsure of BCAA content. I’d buy it however would prefer added amino acids.

Interestingly, the only brand in this review that offered a Protein Powder designed for (marketed to) women.

RATING OUT OF 10 FLAVOUR

8.5/10

VALUE FOR MONEY

9.5/10

INGREDIENTS FOR YOUR PURPOSE

9/10

9

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BRAND: PRODUCT:

BODY SCIENCE BODY SCIENCE FUEL RECOVERY PROTEIN (CHOCOLATE)

ASSESSMENT CRITERIA

RESULTS

Ingredients

Carb mix - 59g per serve Whey protein concentrate & whey protein isolate – 15g per serve (May be a little low on the protein side for some athletes) BCAAs 2:1:1 * Gluten free – good for those with celiac disease or gluten intolerance *

Taste & texture:

Delicious vanilla flavour; very tasty. Texture is smooth and milk-like even with water. Extremely sweet due to high carbohydrate content but could be advantageous for newcomers to protein powders.

Functionality – Ease of Use – mixes well, easy instructions, measuring scoop

Mixed quite well with milk. Smooth texture & scoop provided. Excellent instructions with time frame for consumption after exercise – very useful. Directions for use were very clear on label with tables and diagrams featured. Mixes well although 4 scoops per serve means a lot of powder to liquid ratio (very dense; thick)

Effectiveness, type Dairy protein (skim milk powder) is generally made up of 80% casein and 20% of protein etc whey. Casein is digested less efficiently than whey (Biological Value 80). The science shows that a dose of 2-3g of leucine maximally stimulates muscle protein synthesis after workouts (especially strengthening exercises) and this only contains 1g per serve. It is effective in its goal of post exercise recovery as it is high in the fast-acting carbohydrates (waxy maise) needed after exercise and particularly effective when coupled with maltodextrin and dextrose. It can be debatable whether it should be marketed as PROTEIN in large letters on the front when there is only 18% protein as opposed to 73% carbohydrates Price Evaluation, $20 for 400g tub. 5 serves per tub. $4 per serve. Very expensive per serve. serves per tub, cost (1.44kg shown in picture) per serve Overall Impression, comments, what is the products use – would you buy it

Prefer pure WPI as protein source. Low on the protein content and too high on the carb serve. Inadequate leucine.

The product is for post-sport nutrition. In that regard, it serves it’s purpose well.

A lot of other protein powders have normal sugars but this one is effective with its carbohydrate matrix.

RATING OUT OF 10 FLAVOUR

9.5/10

VALUE FOR MONEY

5.5/10

INGREDIENTS FOR YOUR PURPOSE

7.5/10

7.5

MUSASHI

BRAND: PRODUCT:

MUSASHI SPORTS PROTEIN CARB MATRIX – REFUEL & REBUILD (CHOCOLATE)

ASSESSMENT CRITERIA

RESULTS

Ingredients

Whey Protein Isolate (WPI) 21g per serve.

Branched Chain Amino Acids (BCAAs) Contains 24g carbohydrates per serves.

Calcium, Creatine – 1.25g, Sugars & cocoa for flavour Low in fat

Taste & texture:

Deliciously sweet chocolate flavour – rated 10/10 by all testers.

Functionality – Ease of Use – mixes well, easy instructions, measuring scoop

Great solubility - mixed quickly & easily with milk or water to form a smooth, lump-free drink. Easy to follow instructions with measuring scoop provided.

Instructs time frame for consumption after exercise. Only required to be mixed with water (not milk/juice) as it contains carbohydrates- easy!

Effectiveness, type Whey Protein Isolate - Rapidly digested protein, found in ~20% of dairy of protein etc protein and then extracted to form a powder. The most pure, best form of protein powder. Has the highest biological value of 100 (i.e. best quality protein). The science shows that a dose of 2-3g of leucine maximally stimulates muscle protein synthesis after workouts (especially strengthening exercises) and this contains 2.2g per serve.

Price Evaluation, ~$50 per 1.25kg. 25 serves per tub. $2 per serve. serves per tub, cost per serve Overall Good protein carb combo with high quality WPI protein. Does contain Impression, added ingredients but overall excellent post exercise formula with great comments, what is taste for refueling and rebuilding muscle. Good leucine dose. the products use – would you buy it RATING OUT OF 10 FLAVOUR

10/10

VALUE FOR MONEY

9/10

INGREDIENTS FOR YOUR PURPOSE

9.5/10

9.5

MUSASHI

BRAND: PRODUCT:

MUSASHI LEAN WPI PROTEIN (CHOCOLATE)

ASSESSMENT CRITERIA

RESULTS

Ingredients

Whey Protein Isolate (WPI) 24g per serve.

BCAAs, No added sugars Low in fat

Taste & texture:

Subtle chocolate flavour. Despite being labeled the same Musashi chocolate flavour, the WPI was significantly less sweet and less chocolate-flavoured than Musashi Sport protein powder. This may be a positive though for those wanting a more natural sweetened taste.

Functionality Mixed quickly & easily with milk to form a smooth, lump-free drink. Easy to – Ease of Use – follow instructions with measuring scoop provided. Instructs time frame mixes well, easy for consumption after exercise. instructions, measuring scoop Effectiveness, type Pure whey protein isolate - Rapidly digested protein, found in ~20% of of protein etc dairy protein and then extracted to form a powder. The most pure, best form of protein powder. Has the highest biological value of 100 (i.e. best quality protein). Minimal carbohydrate content (2g/serve) so needs to be mixed with water milk/juice or consumed with carb-containing food.

The science shows that a dose of 2-3g of leucine maximally stimulates muscle protein synthesis after workouts (especially strengthening exercises) and this contains 2.8g per serve.

Price Evaluation, ~$45 per tub (1.25kg). 30 serves per tub. $1.50 per serve. serves per tub, cost per serve Overall Impression, Good supplement with WPI, minimal added ingredients and good leucine comments, what is dose. Protein-wise its good however athletes need carbs – thus mix with the products use – milk. would you buy it RATING OUT OF 10 FLAVOUR

8/10

VALUE FOR MONEY

9.5/10

INGREDIENTS FOR YOUR PURPOSE

9/10

8.8

MUSASHI

BRAND: PRODUCT:

MUSASHI MUSCLE DEFENSE - SUSTAINED RELEASE (VANILLA)

ASSESSMENT CRITERIA

RESULTS

Ingredients

WPI protein, calcium caseinate, amino acids, next to nil carbohydrates

Taste & texture:

Smooth, creamy, particularly being vanilla

Functionality Package label was easy to read – blue headings; black label, white writing.

– Ease of Use – No clumps and did not stick to the bottom of shaker. Good, clear directions mixes well, easy for use. instructions, measuring scoop Effectiveness, type Slow release protein. Effective as can alleviate the times of the day when of protein etc cannot eat and keeps the bodies metabolism ticking along. Particularly useful before bed (nullifies the 8 hour non-eating period and growth occurs whilst sleeping so this supplements this) Price Evaluation, $60/900g; 30 serves; $2 per serve. Recommend = ‘2 shakes per day’ = serves per tub, 15 days cost per serve Overall Impression, comments, what is the products use – would you buy it

Impressive. Evening nutrition is often neglected/poorly handled so this is a fast, simple and easy solution to this. Also, as many athletes do not want carbs before bed, the fact that it works so well with water is an added bonus.

RATING OUT OF 10 FLAVOUR

9/10

VALUE FOR MONEY

9/10

INGREDIENTS FOR YOUR PURPOSE

9.5/10

9

SWISSE

BRAND: PRODUCT:

SWISSE RECOVER PROTEIN POWDER (VANILLA & BANANA)

ASSESSMENT CRITERIA

RESULTS

Ingredients

Whey protein concentrate, skim milk powder & whey protein isolate – 25g per serve Carbs – 10g per serve CoQ10, L-Carnitine, Naturally sweetened with Stevia

Taste & texture:

Powder was very fine so it mixed very well and was not thick. Taste was also good- both the vanilla and banana powders were flavorsome without being to over the top in sweetness. Claims to be sweetened with Stevia which is a positive as it’s a natural sweetener.

Functionality Directions are easy and simple to follow on the package however not as – Ease of Use – clear as the other protein with their diagrams and tables. Mixes very well. mixes well, easy instructions, measuring scoop Effectiveness, type Dairy protein (skim milk powder) is generally made up of 80% casein and of protein etc 20% whey. Casein is digested less efficiently than whey (Biological Value 80). The science shows that a dose of 2-3g of leucine maximally stimulates muscle protein synthesis after workouts (especially strengthening exercises). It is a good, overall protein in that it has high protein and some carbohydrates to aid recovery.

Price Evaluation, $30 per 400g tub. Approx 9 servings per tub. $3.30 per serve. serves per tub, Almost on par with a Ready-to-Consume product. cost per serve Overall It is a good overall protein which has both short and long release protein; Impression, some carbs to aid recovery. Also, because there isn’t too many carbs, this comments, what is protein can be used at other times of the day as well. the products use – would you buy it RATING OUT OF 10 FLAVOUR

8/10

VALUE FOR MONEY

7/10

INGREDIENTS FOR YOUR PURPOSE

8.5/10

8

S FROM LT U S E R D N A S YOU NEW G IN R B E W H T EACH MON ALL (Running) AUDREY AMIYA-H ricket) e month over a (C om G N es TI aw N PO an Y K ad IC h R Has his first class ing: ed d en g n ti n of events, includ r be Ricky Po m u n , th on hon in style last m up, GC Half Marat ro G e g cricket career A d 3r ey km (top 10 en 169 for Surr at be n u an g in e Group, GC 10 g A scor d 3r s. amshire. All clas h g n ti ot N st n ai ag finisher) 10km ge Group, Sydney A d 3r URF (Running) o 2 Surf Age Group, Suth SUTHERLAND 2 S d 2n e th in 10th overall MICHAEL FOX: rf.

UNTRY RUNNING O C S S Sutherland to Su O R C is in h overall and 2nd State XC ALI NAJEM: 12th e All Schools th at p u e for ro g e 2nd ag : 6th (1st reserv age group (also LARA SAUNDERS Sydney 10km) NSW) age group er h in t 1s : E th TL N CHLOE GE EMMA BLANCH: 8 , in 7m :4 40 of Y: time th BUDDY MCCARTH CHLOE GENTLE: 30 up. : 33rd 9th in his age gro HANNAH GOMAN

HLETICS unning) CS REGIONAL AT LI O LAURA JAMES (R H AT C JA er t 800m friend and form N CRAWFORD: 1s LA Our long time H C LA e th f Marathon PB on 0m athlete ran a Hal WITHERS: 2nd 40 E JA e h S s. in & relay time of 78m RURY: 2nd 100m D A S IS Gold Coast in a R A M e th te 2 weeks later at ugh to the Sta ro th s te le h at also backed up All take 4th placed to ome!! rf u S 2 d n la tics carnival. Awes Suther le th A e! om of 38mins. Awes female in a time

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ABROAD. D N A E R E H , S ATHLETE M JOCK ATHLETIC

(Running) JOCK CAMPBELL rland TICS ting for Suthe e p m co n e SCHOOL ATHLE e b Has ntly , 200m, 400m m 0 0 Club and rece 1 st cs 1 ti r: le ie th A Jai S t ic tr , 200m Dis l d to the Centra a: 1st 100m, e ll rm ve a a h tr S m a a it te ik N the relay elay e State Road R th n o e k ta 400m to Coast their ok 3rd place in to m a te e h T s.

Title , the ol’ S IC T LE H the Gold Coast T n A O E . p u ZON ro g e g d a , 2n 100m & 200m ugh the 10km, st ro 1 th : H d e LS is A u W cr E n O Z man the roup (old).

400m 7th in his age g

IDIS (Pictured) CHRIS IKONOM oes to one of g s n o ti la tu ra Cong er letes, football th a r e rm fo r ou o has just h w , is id m o n o Chris Ik ntract with o c r a e y 3 a signed b Lazio FC. A lu c A e ri e S n a Itali ement. massive achiev Forza Chris!!