Jock Athletic - January 2014 by Jock Athletic

E L I T E

S P O R T S

C O N D I T I O N I N G

S E C R E T S

JAN 2014 // ISSUE 37

MAGAZINE

MICK FANNING 3 TIMES WORLD CHAMPION

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5-ZIP. BOOM #THEURNRETURNS JANUARY 2014

EDITOR’S LETTER

‘NOT MUCH’ HAS HAPPENED OVER THE PAST MONTH OR SO: AUSSIE MICK FANNING (PICTURED HERE) WON HIS THIRD WORLD SURFING TITLE; AUSTRALIA WON THE ASHES SERIES 5 NIL FOR ONLY THE THIRD TIMER IN HISTORY IN A COMPLETE TURN AROUND OF FORTUNES, WITH BOTH SUTHERLAND BOYS, STEVE SMITH AND SHANE WATSON SCORING VERY IMPRESSIVE HUNDREDS; AND ROCHELLE GILMORE’S WIGGLE HONDA PROFESSIONAL CYCLING TEAM WON EVERYTHING IN AUSTRALIA. IT HAS BEEN GREAT HAVING THE GIRLS FROM WIGGLE HONDA TRAIN IN OUR HIGH PERFORMANCE CENTRE OVER THE SUMMER, INCLUDING TWO TIME WORLD ROAD RACING CHAMPION GIORGIA BRONZINI AND GERMAN SUPERSTAR LOTTE BECKER. WE WISH THEM WELL THROUGH THE EUROPEAN SUMMER. IN THIS MONTHS EDITION WE LOOK AT THE CHANGES IN THE AUSSIE PLAYERS THAT HAVE CREATED WORLD BEATERS; ELLE GOES INTO TRAINING IN THE MOUNTAINS; REBECCA TALKS ABOUT A NUTRITIONAL FRESH START TO THE YEAR

AND OUR GREAT RACE IS COMING UP. THE AUSTRALIA DAY RUNNING FESTIVAL HAS A WALK OR RUN FOR EVERYONE. IT STARTED OUT AS THE JANE MCGRATH CLASSIC TO RAISE MONEY FOR THE MCGRATH FOUNDATION AND SHOW SUPPORT FOR JANE AND MY MUM WHO WERE FIGHTING BREAST CANCER. SO COME DOWN AND HAVE A GO, ALL WELCOME. FINALLY, AT BEACH RUNNING TRAINING A WEEK OR TWO BACK, WE PUT OUR VOLUNTEER SURF LIFESAVING SKILLS TO GOOD USE BY SAVING SOME KIDS WHO WERE DEEP IN TROUBLE IN A RIP. IT’S A GREAT STORY AND SOMETHING ALL INVOLVED SHOULD BE VERY PROUD OF, SEE INSIDE FOR THE FULL STORY.

CONTENTS

12 AUSTRALIA DAY RUNNING FESTIVAL Jock Athletic

16 WE’RE BACK, BABY Jock Campbell

22 RUNNING HIGH Eloise Wellings

28 FRESH START

Rebecca Gawthorne

32 ATHLETE NEWS Jock Athletic

EZINE BRAINS TRUST PUBLISHER Jock Athletic EDITORS Jock Campbell / Melissa Campbell ART DIRECTOR/DESIGN Kiss the Sky ADVERTISING/PRODUCTION Melissa Campbell 8

CONTRIBUTORS Dan Atkins, Jock Campbell, Peter Colagiuri, Empirica Research, Rebecca Gawthorne, Peter Hadfield, Lauren Kitchen, Siobhan McCarthy, Paul Watson, Eloise Wellings

COVER IMAGE: North Shore, Hawaii, 14 December 2014: Mick Fanning on the ride of his life, about to win his 3rd World Surfing Title. Image courtesy of reader Nicole Bramah, who caught the action live - it’s aptly titled “the money shot” jockathletic.com

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

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see better run faster adidas sunglasses are worn by the adiRunner team. featured athlete: Milly Jane Clark

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JOCK ATHLETIC NOW BRINGS YOU OUR

JANE MCGRATH CLASSIC & WANDA X-TREME 6 FUN RUNS WRAPPED INTO ONE AMAZING FAMILY DAY OUT AT WANDA BEACH, CRONULLA

JOCK ATHLETIC IS DETERMINED TO HELP PEOPLE IN AUSTRALIA CLEAN UP THEIR HEALTH! WE HAVE BEEN RUNNING AND TRAINING PEOPLE AND ATHLETES FROM ALL WALKS OF LIFE AT THE WANDA SAND HILLS FOR OVER 25 YEARS. The Jane McGrath Classic (JMC) was created as a means to promote health and fitness in the local community by encouraging family participation and as a premier fundraiser for the McGrath Foundation. The McGrath Foundation is designed to raise awareness toward educating young women to be breast aware and raising funds for much needed breast care nurses.

The Jane McGrath Classic has two components - the Fun Run/Walk and Corporate Dash. The JMC is a 2.5km run/walk along Wanda and Elouera Beaches. You can walk or run this event - all ages welcome. The Corporate Dash is open to all businesses that wish to enter a team of 4 to compete in a 4x400m beach relay. Each member of the team will complete one 500m lap to complete a team total of 4 laps (or 2000m). Its a great family day out - with events for Juniors and the “mature” runner.

JANUARY 2014

The Cronulla sand hills are a training nirvana for the dedicated and fearless. Soft sand fun runs have been growing in popularity and it is our belief that the soft surfaces of grass, soft sand and gravel trails are far better for runners joints long term than the hard surfaces of roads or concrete paths. This, together with our passion for our local area and the challenging nature of sand hill and hill running, is how the Wanda X-Treme 6 was born - 6km of soft sand racing with all the big hills included â&#x20AC;&#x201C; for your running pleasure.

s l l i The H live! a e r a Kick off is at 7:00am on Australia Day, 26 January 2014

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JANUARY 2014

K C A B E WEâ&#x20AC;&#x2122;R

S E H S A E H T D E IN A G E HOW WE R 16

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K, BABY

JOCK CAMPBELL JANUARY 2014

WELL DONE MICHAEL CLARKE, BOOFA AND THE AUSTRALIAN TEAM FOR DECIMATING THE POMS, BEATING THEM 5 NIL IN THE TEST SERIES. THE WINNING MARGIN OVER THE SERIES WAS BY OVER 1000 RUNS AND 8 WICKETS AND A RARE SLICE OF LEGENDARY HISTORY. PLENTY HAS BEEN SAID ABOUT THE INFLUENCE OF COACH LEHMANN AND CAPTAIN CLARKE THAT IS ALL THOROUGHLY DESERVED, AS WITH THE QUICK BOWLERS, ALL HAVE BEEN AMAZING. EVERYTHING THE AUSSIES GOT OUT OF THIS SERIES, THEY DESERVED. EXAMPLES OF THE CHANGES IN FORTUNES OF THE AUSSIES HAVE COME IN A NUMBER OF AREAS AND I WILL HIGHLIGHT JUST A FEW. MITCH JOHNSON HAS BEEN BOWLING EXCEPTIONALLY WELL FOR OVER A YEAR SINCE COMING BACK FROM INJURY. Last summer he decimated the Sri Lankans, even breaking their great Kumar Sangakara’s hand and always has benefitted from hard work. I said before the English tour that even though he wasn’t in the squad at the time he could still play a major role in both series. He looks in the best shape of his life, was used brilliantly by Michael Clarke only 18

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bowling 3-4 over spells and maintained his pace and venom throughout the series. His Ashes campaign will go down in Australian cricket folk law, just like Lillee and Thommo. Peter Siddle has been Australia’s warhorse over a number of years filling in several different roles, from enforcer to swing bowler to Mr economical. Two years ago he changed his way of life, gave up alcohol, increased his off field conditioning, leaned right up, all of which has helped him become an ironman who stays injury free and keeps on performing. A great example to our young crop of quick’s, and he delivered this summer as per usual. Ryan Harris has no cartilage left in one of his knees. This is not ideal for living a normal life, let alone running in and bowling 140kph 150 times per day on concrete-hard pitches. What he is getting out of his body to represent his country cannot be understated. Mark Taylor compared Harris to the great Malcolm Marshall this season, which is as high a praise as you can get. His consistency of pace, swing and control is remarkable considering the health of his knees, and speaks volumes of him and the team’s medical staff for having him fit for each Test. He is proof that you don’t have to feel great to be able to perform - most top athletes can perform when suffering the discomfort of injury or feeling flat or not 100%. The take home message in competition, it doesn’t matter how you feel, or what you say; what you actually do is all that matters!

Steve Smith has now scored runs and looked comfortable in India, England and under pressure at home in Australia. He has tightened up his technique, improved his fitness and lost his puppy fat. He is now a proven test performer in the toughest of conditions from around the work and adds so much to this current team. Smith, like Warner, has been on a disciplined diet over a number of months, which has helped reduce his body fat levels, whilst improving his strength and fitness. This takes great discipline on tour and is a sample of how committed Smith has been. He adds some much in the field, being brilliant in the slips, in close, and both in the ring and outfield and chips in with vital

wickets with his leg spin. His two hundreds under pressure in this series when we were in trouble were top shelf, and yes he’s another Shire boy. I have never seen a quicker and more significant turn around in a sportsman’s career than that of David Warner. Down and out after being suspended from the Aussie team in England, he changed his lifestyle, his training habits and his attitude. I am impressed. He too has gone on a special diet, lost around 10kg of body fat and put on 3 kg of muscle, has improved his cricket specific fitness, become extremely professional. This has been rewarded with great performances

MARK TAYLOR COMPARED HARRIS TO THE GREAT MALCOLM MARSHALL THIS SEASON, WHICH IS AS HIGH A PRAISE AS YOU CAN GET. HIS CONSISTENCY OF PACE, SWING AND CONTROL IS REMARKABLE... HE IS PROOF THAT YOU DON’T HAVE TO FEEL GREAT TO BE ABLE TO PERFORM.

JANUARY 2014

on field. He has benefited from seeing how committed and hard his girlfriend, iron woman Candice Falzon, trains for her semi professional sport which has clearly been a great pairing for Australia. At last we have seen the very best of Brad Haddin. If his career had ended without this second coming, I believe we didn’t quite see his full potential that I knew he was capable of. He now clearly goes down as one of our greatest keeper batsmen. A player as good as Hads deserved to win an Ashes and it’s fantastic to see some of his courageous and great innings result in Australia winning. A true professional and type of player everyone wants on their side. The final word is on the skipper Michael Clarke. One of his great attributes is the way he leads by example with his relentless physical preparation. He has an old mans back, which he has had ever since I’ve known him, but has got the most out of his body through pure hard work. This has rubbed off well on his team and the penny has dropped with few of his young charges and they’re following his lead with their preparation. Great work Australia. Well deserved.

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JOCK CAMPBELL IS A SPORTS SCIENTIST, ELITE STRENGTH & CONDITIONING COACH & LEVEL 3 ATHLETICS COACH. FROM 2000 -2005 JOCK WAS THE HEAD STRENGTH AND CONDITIONING COACH FOR THE AUSTRALIAN CRICKET TEAM. DURING THIS PERIOD THE TEAM WAS WORLD CHAMPIONS IN BOTH TEST MATCH (NO. 1 IN TEST RANKINGS) AND ONE DAY CRICKET (WORLD CUP WINNERS 2003 AND NO.1 IN WORLD RANKINGS); IT WAS THE MOST SUCCESSFUL PERIOD IN THE TEAMS HISTORY. FOR MORE ON JOCK , CHECK OUT HIS WEBSITE JOCKATHLETIC.COM OR EMAIL EZINE@JOCKATHLETIC.COM

JANUARY 2014

TRAINING AT ALTITUDE 22

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ELOISE WELLINGS

THE NEW YEAR AND RUNNING GOALS FOR 2014 HAS SEEN OUR LITTLE FAM PACK OUR BAGS AND DRIVE UP TO FALLS CREEK, VICTORIA. ABOUT AN 8 HOUR DRIVE FROM SYDNEY INTO THE VICTORIAN ALPS, FALLS CREEK IS THE PERFECT PLACE TO COME AWAY AND FOCUS ON TRAINING AND BEING 1,650M ABOVE SEALEVEL, THE THINNER AIR MAKES TRAINING A LOT MORE BENEFICIAL AND INTENSE.

The annual distance running camp is on right now. Basically this is made up of most of Australia’s distance running fraternity, all flocking to Falls Creek from Boxing Day until, well, whenever you like, usually most runners stay about 2-3 weeks. I love being in the mountains. I always joke with Jony when we first arrive (like actually pull into the driveway of our lodge) that I feel fitter already. It’s something about the clean, fresh air up here that makes you feel healthier and stronger. We’ll spend two weeks of hard training up here before coming home. All of my pb’s in the past have been run when I’ve done a stint at altitude right beforehand. Given that I’m still on the comeback after the birth of my daughter in May, I’m not expecting PBs at

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the end of this camp but I do expect to take a huge leap forward in my fitness. The main difference up here is that there is nothing to do in between training- except rest- which is seen as a good thing. At home it’s easy to be busy all the time and rushing about everywhere, but here you train in the morning and the evening and in between you rest. Or for me, play with my baby or play scrabble with. But the main thing is we’re not rushing around doing a million things like we would be at home.

In the AM

The mornings are when we do our hard workouts- starting at 9:30 sharp: Tuesdays for example is 1 km reps with a 1 minute recovery. I ran 7 of these yesterday as my first workout up here and, by rep number 5, I was in the “hurt box”.

STRAIGHT AFTERWARDS WE’LL ICE BATH IN THE AQUEDUCT, A STREAM OF WATER FORMED FROM MELTED SNOW THAT FLOWS DOWN FROM THE MOUNTAIN PEAKS. NEEDLESS TO SAY ITS FREEZING AND HARD TO TALK OR THINK STRAIGHT WHILST YOU’RE IN THERE.

In the PM

ELOISE WELLINGS

The afternoon session is at 5:30 sharp for those that are running twice that day and is usually an easy 8km run from the village across the rocky valley dam and back. For those of us that aren’t up to running twice just yet, I’ll do some cross training on the bike or elliptical to supplement the run and a core or lifting session in the gym. My first trip to Falls Creek was when I was just 15, I came here for a junior camp - wide eyed, rail thin and pony tailed. I had the best time running up and over the trails, learning from the senior athletes and making lasting friendships with the other whipper snappers. We all stayed in one, big (cheap) lodge together and took it in turns to make dinner, most of us only knowing how to cook one thing... Spaghetti! Since that first trip I’ve had many other memorable training camps to Falls Creek. Some with big groups of other athletes and also solo camps where I’ve come here on my own for 10 or so days to knuckle down and re-focus for blocks of training. My training doesn’t change a whole a lot from when I’m at home, but its the thinner air up here that makes it so much more intense and in turn, increases your oxygen carrying capacity. Failing this, I know one things for sure on my return to sealevel, that my scrabble game has picked up ten fold. Winning!

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IS AN OLYMPIC 10,000M AND 5,000M TRACK ATHLETE, HAVING REPRESENTED AUSTRALIA AT THE LONDON OLYMPIC GAMES. EL IS ALSO THE FOUNDER OF THE LOVE MERCY FOUNDATION. TO KEEP UP TO DATE WITH EL, YOU CAN FOLLOW HER ON TWITTER OR FACEBOOK. TO LEARN MORE ABOUT ELOISE’S FOUNDATION, VISIT LOVEMERCYFOUNDATION.ORG

Fresh Start 2014 IS YOUR YEAR!

MAKE IT FRESH.

MAKE IT HEALTHY. WHAT DIDN’T YOU DO IN 2013 THAT COULD

HAVE MADE YOU

HEALTHIER?

DO IT IN 2014! REBECCA GAWTHORNE

IF YOU BOUGHT TOO MUCH JUNK FOOD, THROW IT OUT. CLEAN OUT THE FRIDGE AND PANTRY. GET RID OF THE JUNK FOOD. MAKE A FRESH START. WRITE A SHOPPING LIST EACH WEEK. FILL YOU KITCHEN WITH NATURAL, FRESH, WHOLESOME FOODS.

IF YOU...

IF YOU

Ate too many meals out, get in the kitchen and cook! Make it from scratch. Try new recipes. Experiment with different flavours. Cook & enjoy.

Didnâ&#x20AC;&#x2122;t drink enough water, make it a priory. Start the day with a big glass. Pre-fill drink bottles and store them in the fridge and pantry. For every coffee you drink, drink double the amount in water. Stay hydrated & ditch the soft-drink & energy drinks!

IF YOU... Skipped breakfast and pigged out on sugary snacks during the day, set your alarm, get up earlier and eat breakfast! Buy a blender & make breakfast smoothies. Slow down and enjoy eating.

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I CHALLENGE YOU - FIND YOUR WEAKNESS FROM 2013 AND MAKE IT YOUR STRENGTH IN 2014!

REBECCA GAWTHORNE IS AN ACCREDITED PRACTISING DIETICIAN AND NUTRITIONIST. FOR MORE INFORMATION YOU CAN CONTACT REBECCA BY PHONE OR EMAIL: REBECCA.GAWTHORNE@GMAIL.COM

M: 0425 240 350 WWW.REBECCAGAWTHORNE.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. 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. JANUARY 2014

ULTS FROM S E R D N A S W E RING YOU N B E W H T N O M EACH his Zone 3rd in 200m at d n a m 0 0 8 in (Cricket) KYLE BROCKLEY ry, the Athletics carnival ju in m o fr ff o y After a long la to n ler has returned w o b st fa 7 1 U W G - 2km beach ru NS IN V A S E . F d LI n F la R er U S icket for Suth a solid return e d a m playing grade cr s a h M JE ALI NA n ving competitio sa Great news! fe li rf su e to th rts 2 wins from 2 sta h it w , n so a se is th last ronulla carnival GRADE CRICKET C h rt o N d e an d th al t a er , Nathan Fitzg rcities carnival te In a d Our fast bowlers n a W d n l a el w month both performing Mitch Brown are ing a this month. 1st Grade, bagg for Sutherland and runs. stack of wickets

his is coming into MITCH PALMER with a great run t, en ev is th in open t AM (Athletics) n the weekend a o ce ESTELLE GRANTH la p d n 2 p e u k ro to ta ct in her age g ities carnival. Made a big impa rc te In a d n in a l W a e iv th thletics carn at the Zone A er g 1st in all h been has N A M December, takin O G H s, A le HANN lly uding 60m hurd ining and is fina a tr events at her incl t a g in d ia n el ta m ts ou also 200m! Sister A lts she deserves, 70m, 100m and su re e th h g it n w ti l, et g el erformed w 2 starts in her m o fr Grantham also p s in w 2 g d an claimin p, 3rd in 200m 3rd in long jum age group. . m 0 0 4 4th in also EMMA BROWN er m co ew N thletics) 1st and 2nd a h it w KAI HAMMOND (A l, el w d g n runnin 1st in his 400m a ces this season. ra Also at Zone, Kai er h th o b d in n 2 place in the process! breaking a record

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ROAD B A D N A E R E H ATHLETES, JOCK ATHLETIC ycling) G - RESCUE SURF LIFE SAVIN Withers, Jock e Ja to ts ra g n Co Palmer and Ali Campbell, Mitch in that order Najem (pictured ere part of a surf overleaf), who w at Wanda Beach. k ee w st la e u sc re ry, next page! Read the full sto

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rivilege to It’s been a p World Road have two-time n, Giorgia io p m a h C g in cl Cy g at our High in in a tr i, n zi n ro B during her Performance HQ f the Wiggle offseason. Part o team, the g in cl y C ro P a d n Ho ocket took Italian Pocket-R hellton Bay part in the Mic in Geelong Cycling Criterium . Bronzini th n o m is th r ie rl ea road races, won 3 of the 4 honours for taking overall is now back the event. She , preparing e p ro u E in e m o h e Women’s for the start of th Pro season. centre, with , ia rg io G : re tu ic P ist Barbera Italian pro cycl and German Guarischi (left) champion T T l a n o ti Na on the right. r e ck e B e tt o rl a h C

CONTINUED....

Wh as w e er th , 4 1 0 2 nuary th da Beach on 7 Ja n a W n o ary o in n rd er o ft a n a te s a la w e It th f. mysel At training in no , Jae Withers and m je a N li earing A n , e er er lm w a p e W ch . it ch M ea the b only 4 of usa ardly anyone on h h it w ouble in tr e, is in w p er ee h d s et h id w k 3 n ced afternoo w set, when we noti as g w in it n n ew ru n h ll g a u e to W . tower the end of a very o nt of the Wanda o fr in our st fa in er re d o n ef u b g s in k o ee g , w of the tricky rip s rough it a couple th im sw another to ’t d a sn h a d w e’ e w er s a th p y, suall a tough ri 7:15pm and, unu ut d n u ro a s a w It . already wading o s a w o h w er proficiency swim th I o lly-clothed m . fu er e th o th r m e fo t th p d ce n kids a soul around, ex i l trouble for the a re s a w w sa e w ll A s. id k towards the d a strong rip, so n a em th f o 3 e e wer y ed boards as ther d ee n e afloat. Thankfull w em ew n th I p ee k to Mitch & in t Ali oards, b house and sen u cl e th to down with the b ed ck lt a o b e er we b w e w time as open. By the nulla), who had w ro C ed h sh rt o rd a (N o b e e Ja th old h them. 16-year it w r te a t to help. Before w u o e g th in m im sw s Ali was in or, wa itch ronze a week pri B er h d ut- in a flash M te o le t p es m ch , ff o just co t ir n, sh Trevor Hendy an was into actio m ic st er p ta u n S fa it a g ew in n do you board in no time, e th n o s ards (a $2 one o id b k y e d th o b d r a h ei th er n lm o Pa ack e ot one of them b g d a h e Ja . catch a wave in. W n o to ti a im h g in ch imperson a nd co al ed by the kids) a rd ca is d ct they were in re n fa e ee b th d to a s u o vi that h li b lly o in who were tota l afterwards ti ck n a u b s ’t id sn k a e w th it ed d an all to tremely grateful, ex s a w er e realised how th w o t a m th e h d T n . u le ro b a u o tr else t literally no one s a w e er at training I sen th re w o ef sa b k ee w e when we h in. T still these kids were n o ti a tu si t least they were a a s t u u o b , it in danger ck u ere st rip as two kids w e m sa e th to in Ali standing.

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last season and a d n a W ed in jo only ad me was Ali, who r fo t u o ck u etting lessons, h g st n y ll ee b s a h hat rea t u b well, s, uldnâ&#x20AC;&#x2122;t swim very co r a ye s; That Jae Wither st ve li la e ve m sa p el his ti h d n rf a ut into a tricky su to go in, and o t o o g n to er n th o o ti a m it e es th ll oh e confidence to te th d a h , er rf with us and that n su a ld m er p u S ve 16-year-o a e to h e ow lucky we wer h o ls A . quickly assess th lf to se w er o h h s u t h g went in u ad ta surf life saving h h g u ro th g in in a our tr ills to act fast. sk e th d n a n o ti a situ uld have drowned o w , er th o m r ei lus th id ll of these kids, p a r o e n o t nteer lifesavers d b u lu o d vo o g n u yo e I have n es th . All so proud of what m a I s. u r ese rescue skills fo th â&#x20AC;&#x2122;t s u sn t a h g u if it w ta d a ubs h learn surf life saving cl r u o l fu fe saving club to k li n rf a th su d a an in jo ld u o im at the beach sh kids wanting to sw etween the flags. b y a st se a le p d n about the surf, a