Multisport Magazine - QLD Spring Issue by Multisport Magazine

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ISSUE # 17 SPRING 2015

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EDITOR’S LETTER

Welcome... to our Spring edition of Multisport Mag I can tell the season is about to kick off with a big bang - as winter fades away, the mornings get lighter and the days get longer, there is a change in the air and I don’t just mean the weather...

and fun way - basically a great group of women catching up each week to train together and raise funds for an important cause! This issue we have got a mixed bag of interesting articles that are sure to entice and inspire! From sponsorship advice and triathlon tips to crazy, crazy multisport adventures in far North Queensland something for everyone. Celebrate your triathlon journey with us, share your inspiring stories and send us your pictures. Support our advertisers, enter our competitions and get social with us on facebook and Instagram. Look out for us quarterly in race packs, aquatic centres, parkruns and multisport outlets! I hope you enjoy the fun between our inspiring pages and pick up the odd tip or two along the ride. Until next issue, take care...

The race calendar is full, race directors are busy planning and there are pre-season camps popping up all over the place... another big triathlon season is coming and it’s exciting to be part of it! If you have been trying to get a spouse, partner or friend involved in triathlon but they are feeling a little nervous, encourage them to get involved in the Multisport Magazine Triathlon Pink Challenge - an eight week challenge hosted by us under the professional eye of the Multisport Magazine contributors in the lead up to Pinkie Triathlon. It’s a good introduction to the sport in a nonthreatening

Connect with me... Natalie - phone: 0402 266 196 Email: editor@multisportmag.com.au www.multisportmag.com.au

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45 QLD

ISSUE # 17 SPRING 2015

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36 Swim like you’re going to drown. Ride like you stole it. Run like they are chasing you MultisportMagazine

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Team ‘St Michaels’ about to take on the iconic Q1 Stair Challenge on the Gold Coast

MULTISPORT MAGAZINE

A message from Triathlon Queensland Welcome to the Spring edition of Multisport Magazine. Warmer weather is upon us, and there is actually a little day light shining on the end of early morning sessions. As the Triathlon season begins, there is a real buzz and excitement surrounding the season and in particular the great work Triathlon clubs are doing around Queensland. Many athletes out there are self-made, intrinsically driven, and enjoy training alone; however, I’m constantly impressed by the talent of the coaching network available in Queensland. I’ve enjoyed jumping in on a few club sessions, learning from wonderful teachers of the sport, but also getting to train alongside like-minded people. Triathlon offers a unique club experience. Rarely is there a home base like at your local footy club, but Queensland Triathlon clubs offer the opportunity to train with others who share similar interests, abilities, and there’s nothing better than getting a cheer from your fellow club people while you’re enjoying a great race. I find the Queensland clubs, from my day-to-day work view, to be extremely engaging and are really champions for the sport. Although I might find myself in the lower end ability wise, coaches and athletes find ways to cater to all who train with their groups. As clubs continue to meet the needs of all levels of Triathletes, they also continue to evolve training sessions, cater for younger competitors, look for ways to make training safer but enjoyable, provide more education, and always providing great social opportunities. Whether you seek camaraderie, motivation, drive, competitive support, or community in your endeavour to enjoy Triathlon, there is a club and a coach which will suit your needs. The Triathlon Queensland office is always happy to help you find the right Triathlon club home on (07) 3369-9600. See you in transition Tim Harradine – Executive Director, Triathlon Queensland

Contributors: We have assembled a stellar line-up of experts to keep you informed on all things Triathlon and Multisport. SWIM Trent Grimsey - English Channel World Record Holder, 2012 FINA Open Water Grand Prix Champion, 3 time King of the Sea, 3 time Australian Open Water Champion. www.grimseysadultswimfit.com RIDE Professional cyclist, Sara Carrigan is one of Australia’s most passionate advocates for sport. Sara has been a professional cyclist for over 13 years, greatest sporting success is winning a gold medal at the 2004 Athens Olympics. www.saracarrigan.com RUN Jackson Elliott, Teacher and Coach - Level 1 ATFCA. Coach at Nudgee College 2000-2005 Assistant Coach X-Country and Athletics, Marymount Primary 2006-2013 Head Coach X-Country and Athletics. 2013 QLD X-Country Champion 8k and 12k. TRIATHLON Adam Gordon – ‘Adsy’ Professional Triathlete. The times when it hurts the most, and when there is no-one around in training, is the time when you will learn the most about yourself and your willingness to succeed. www.adamgordontriathlete.com PODIATRIST Peter Charles has a Bachelor Health Science (Podiatry), MAPodA, Accredited Podiatrist, Bachelor Science. Owner of Shoes Feet Gear. Peter is a passionate runner and triathlete. www.shoesfeetgear.com.au INJURY MANAGEMENT Britt Caling is an APA Physio at Gold Coast Physio & Sports Health and an adventure race athlete. Britt has a special interest in analysing sports biomechanics improving sports performance and rehabilitation. www.mygcphysio.com.au

Multisport Magazine is published by Multisport Magazine Pty Ltd ABN: 41 467 297 282. Multisport Magazine Pty Ltd uses due care and diligence in the preparation of this magazine, but it is not responsible or liable for any mistake, misprint, omission or typographical error. Multisport Magazine Pty Ltd prints advertisements provided to the publisher but gives no warranty and makes no representation as to the truth, accuracy or sufficiency of any description, photograph or statement. Multisport Magazine Pty Ltd accepts no liability for any loss which may be suffered by any person who relies either wholly or in part upon any description, photograph or statement contained herein. Multisport Magazine Pty Ltd reserves the right to refuse any advertisement for any reason. © Copyright - no part of Multisport Magazine may be reproduced in part or in whole without the written permission of the publisher.

NUTRITION Taryn Richardson is an Accredited Practicing Dietitian and Sports Dietitian working with the Australian Institute of Sport’s National Performance Centre triathletes on the Gold Coast. Director of Dietitian Approved Taryn’s favourite quote is: ‘You can’t out-train a bad diet’. www.dietitianapproved.com.au MultisportMagazine

6 TRIATHLON

Beware the Energy Zappers Words by Adam Gordon

Hi team, Adsy here, I want to use this article to alert you to a few things I perceive to be detrimental to enabling us as triathletes to really maximise our quality of training on our key sessions. Here are a few tips to factor into your week now that we are moving from the cooler months of winter and into the beautiful long summer days that sees the local triathlete step up the training. I will also pass on a few alarm bell signs and real life situations that I ignored when transitioning out of winter training with hind sight on my side I can help you prevent excessive dehydration, let me tell you it was not pretty. Dehydration So let’s start with the bedroom? The bedroom? Yes the bedroom - the place that any triathlete loves to be tucked away at 8pm on a week night ready to get those extra zzzz’s in before the morning session. As we change seasons we often keep the same blankets on our bed as we do in winter despite the temperatures rising. This heat stays trapped in the bed and the body suffers in what becomes an oven. Instead of resting the body is having to work harder to keep at a comfortable temperature and therefore draws moisture from the body resulting in: A - waking through the night needing to go to the toilet. B - needing water and therefore the dreaded mid night snack as the body is craving fuel. C - broken sleep over a period of time resulting in lack of energy and less chance of being present and able to really commit to your morning training session. The result... a tired body that is dehydrated before the day has started. MultisportMagazine

Over time this will only stress the kidneys and deprive the body of water resulting in a slower increase of performance growth. Become aware of the warning signs of waking up dehydrated, I really am a big believer that dehydration accumulated over time affects our training performance. Last year I suffered very badly from this resulting in passing blood in my urine and also terrible stomach cramps which hospitalised me. Now I start the day with two large glasses of water with electrolytes before my morning coffee and pay extra attention to dry lips throughout the day as this is a sign of the body needing hydration. I take magnesium before bed with a large glass of water. These small changes give the body a great chance of really maximising performance in training. Training Through Illness Another big problem I have seen over the winter months is athletes wanting to train through colds and flus. Any coach will tell you that this is not ideal and it really is important to take that 48 hours rest, eliminating the chance of prolonging the infection and giving the body the rest it is needs - relax, you will not lose fitness. As the summer approaches and we start to train in the heat please be respectful to your body, it will need to go through an acclimatisation process which can take

2-3 weeks before the body will adapt to the warmer season. A heart rate monitor is a great tool to measure pulse in the body. It tells us how hard the body is working, at what intensity and can be a saviour to eliminate over training, it adapts with the seasons and other influences that can change your body temperature. Weight Loss Everyone wants to strip excess weight in spring - the winter arm warmers and compression tights come off and all of a sudden it’s race season. This often causes confusion to people in the triathlon world, and I often get asked ‘what is my ideal race weight?’ I would suggest if you are really needing this information, please seek a professional opinion from someone that specialises in metabolic and vo2 testing. Just make sure they are qualified to make these decisions for you before committing. We are close to race season now so get stuck into your training and remember all the little things outside of training are going to give us an overall better performance come race day, be prepared, be hungry. You need to want to be better within your own performance and good luck moving into the triathlon season. Adsygordon@instagram.com #ugottawantit

Ask and Win! Do you have a triathlon question for Adsy? Post it on our Facebook page and if it gets published you will WIN a much sort after one hour training session with Adsy. www.facebook/multisportmag

TRIATHLON

Col Stewart, ASM

Specialist Level 3 NCC fully accredited Triathlon Sports Coach

OFFERS THE ULTIMATE IN ALL TRIATHLON SPORTS COACHING!

CATERING FOR:

Nasty Hills make Honest Triathletes

All Distances ITU Sprint. Olympic. Long course. IRONMAN. 5150. 70.3. Choose from the following:

For the third year in a row Springfield Central put on an absolutely spectacular day with perfect conditions for racing at the Greater Springfield Duathlon.

After the exciting racing in age groups, Queensland’s youngest triathletes got to show their wares in the Tri-it-out, Kids and Mini Kids races.

ON-LINE WRITTEN

Changes to this year’s course meant an increase in laps to six. Full distance athletes had to battle not only against their fellow competitors but also the heart breaking and leg burning hills that the Greater Springfield Duathlon Course is known for.

Sheldon Tri club’s Declan Prain took out the Tri-it-out race ahead of Jordan Curd and Lachlan Medway, while SCTA claimed another victory with Macey Roberts winning the females ahead of Travee Transom and Jacqueline Vincent.

SQUAD/INDIVIDUAL

Adam Gordon, who claimed the overall win in the full distance race said, “It’s a tough race, real tough. Those hills are nasty, I didn’t see one person in the penalty box all day. That’s unheard of and was a testimony to an honest race,” said Gordon “Congratulations to Triathlon Queensland for putting on an event that was brutal, hilly and honest. It gave me the opportunity to be rewarded for my hard work throughout the winter.” Briana Mackie from Reddog Triathlon Training was the first female full distance athlete across the line. “The first run leg is always a fast start and didn't take long to warm up. I was excited to see that the bike course had changed making it six laps of the hill. I’m currently training for the Age Group Duathlon World Champs in October so this was a perfect race to see how my training is going.” said Mackie. The up and coming junior athlete from Sharks Triathlon Club, Luke Harvey, started the season strong by taking out the Sprint Distance race. Young gun from Sunshine Coast Triathlon Academy (SCTA), Savannah Wayner, claimed the gold for the Women.

Adele Phillips (Team T-Rex) and Jackson Medway (Be Energetic) continued their strong performances from the 2014-15 season by claiming their first wins of the season in the Kids races. The Mini Kids race stole the show and spectators’ hearts as they raced a 500m run, 2km cycle and 500m sprint to the finish. A big thank you must go to Savannah Wayner and Jake Hynes who led our newest triathletes around the course. Congratulations to Madison Turner and Luke Richert for claiming the wins; however, special mention must go to all participants who joined the Queensland Triathlon Family and competed in their first race. Enjoy the triathlon bug. Congratulations to all competitors who took part in race one of the Triathlon Queensland Nissan State Series and to all place getters in the QLD Duathlon Championships. Thank you to the Springfield Land Corporation and the Ipswich City Council for their continued support of the event as well as Triathlon Queensland’s partners who make these events possible.

PROGRAMS

SWIM BIKE RUN SESSIONS

ON-LINE & SQUAD THE COMBO

0417 756 074

p: int: +61 417 756 074 e: col@colstewart-tricoach.com

www.colstewart-tricoach.com

Col is a highly qualified Triathlon Sports Coach

ADVISOR - CONSULTANT - MOTIVATOR “A Coach of Coaches” Col’s Motto:

“I coach the best to beat the best”

For results: www.stateseries.com.au MultisportMagazine

8 TRIATHLON

Sponsorship for Mere Mortals: Maximising Opportunities for Age Group Athletes Furthermore, sponsorship is generally a cost effective marketing tool! When approaching someone for sponsorship it is important to be knowledgeable about the company itself. Gather some background information and determine some basic information such as their company goals, where they stand compared to competitors, who else they sponsor and necessary contact information.

Hands up who thinks sponsorship is only something enjoyed by professional athletes. We’ll that isn’t necessarily the case! Whilst potential sponsors won’t throw themselves at you, or shower you with their product, there are a few things you can do to increase your sponsorship potential.

DEFINING SPONSORSHIP

Sponsorship involves the purchase of potential rights and benefits associated with an athlete, event or organisation, with benefits for both the sponsoring company and the sponsored athlete/club/event. This is the first important point – sponsorship must be mutual. It must be Win: Win. It is up to you to show them that you can help them, whilst at the same time ensuring that potential sponsors fit in with your needs as an athlete.

WHY DO COMPANIES SPONSOR ATHLETES?

There are a number of reasons why a company will chose to sponsor an individual, group, club, organisation or event. They might include; publicity, rights, networking, to gain access to certain markets, to motivate employees, or to create brand connections. However, the underlying reason in most cases is to increase exposure/awareness of their product and thus, increase sales. MultisportMagazine

ARE YOU WORTH IT?

You must be able to show them why they should sponsor you... Why are you a good investment for their company? Can you offer anything that others can’t in terms of exposure or networking? Show them how you can help them grow as a company because they are looking for opportunities to increase exposure and sales potential. How will you be a good representative of their brand? Here it is important to show your marketability. Talk about the long term. Mention that you are interested in building a relationship over time and are interested in working together to achieve a Win: Win situation. Note: Be sure you are willing and able to back up any claims and promises made! Always under promise and over deliver.

YOUR PROPOSAL

You should know who in the company to approach when asking for sponsorship and go straight to them. Be prepared, persistent and professional in your approach. Provide a cover letter, athlete resume and neat, concise proposal. Focus on the needs of your potential sponsor first, and remember they want to sell a product or service. Show them that you are loyal, modest, hardworking, personable AND successful, as well as how you can promote their product/service/brand. Don’t approach two competitors at once. Imagine you are working for the potential sponsor: Do you: like/endorse/use their products? Will you: use/promote/advertise

their products to the target? Are you: presentable/successful/reliable/valuable?

TIPS FOR MANAGING SPONSORS

It is very important to keep your sponsors informed of your progress as an athlete. They have invested time and money into you to help initiate and expand your partnership – they care about how you are going. Inform them of upcoming races, as well as results. Acknowledge and thank them for their support, and the benefit that their product has provided. Be sure to mention and acknowledge their support and product in any reports, newsletters or announcements and wear their product/logo. It may be a nice touch to send them photos of you training and racing with their product or even send them a Christmas card!

GOLDEN RULES OF SPONSORSHIP

A sponsored athlete must continue to be a good role model and represent the brand with professionalism. Think about the image you are portraying when training and racing. Endorse their product where you can – other athletes are interested in what products are out there. Be prepared to: •O ver deliver: Deliver what you promised – unprompted •S how a genuine commitment to upholding your part of the agreement •P romote and acknowledge your sponsor •A lways use their product and display their logo/brand name • Share new ideas and offer feedback • Keep them informed Being sponsored is a rewarding and motivating part of being an athlete. The above information provides some insight and information into how sponsorship works as well as offering some ideas into how to maximise your own sponsorship chances. You may be surprised at the opportunities that are available, and also at how beneficial you may be to a company or other potential sponsor. GOOD LUCK! The above information has been compiled and written by Mat Tippett, Sports Sponsorship Lecturer at Victoria University, Founder and Director of ETPA.

AGE-GROUPER OF THE ISSUE

become a Triathlete. So I joined the Vision junior squad and trained alongside the likes of Gillian Backhouse. How does it feel being U19 world champ?

Age Grouper of the

Issue

TYLER ALLAN VISION TRIATHLON CLUB This edition Multisport Magazine interviewed ITU U19 Long Distance World Champion Triathlete, Tyler Allan to get an insight into what it takes to be a long course champion! Tell us about yourself.. I moved from Cambridge (UK) to Australia with my parents when I was 11. We originally moved so that I could train with Michael Bohl’s swim squad in Brisbane but after a year it was fairly obvious that I was not physically going to make the grade I am at Griffith University in my 1st year of a BSC (aviation) degree and a member of the Griffith University elite athlete program, which means I am able to manage study, training and competing, although they often conflict, especially when it comes to exams. Who do you train with? I train with the Vision Triathlon Club based in Brisbane. Cath Rogers coaches the elite, junior and age group squads assisted by coach Greg Thirkill. Vision is a small club and we all train together but each athlete has an individual development program. Vision has won QLD small club of the year three years in a row. It’s a great training environment as the whole squad encourages each other to achieve their goals. Why did you start Triathlon? While in junior school in the UK I entered an aquathalon organized by the school and loved it. Although I was part of a swim squad here in Brisbane I also liked riding bikes so moved across to Triathlon and my parents took out a 2nd mortgage. (Joking, but Triathlon is not a cheap sport). My first ever triathlon event was the Noosa Kids Tri. My dad is a former World Cup luge athlete and so was really strict about me getting good coaching if I wanted to

When I qualified for Worlds I realised it was a massive challenge and I went to Sweden to compete and get the international experience. Ending up as U19 World Champion has been a bit of a surprise. My facebook and twitter pages have suddenly become very popular which is fun, although I suddenly seem to be very popular with Russian girls! What are your goals for the future? My focus this year is to compete in four or five events at the Olympic and 70.3 distance and qualify for Long Distance Worlds again. Longer-term is to gain my pro license and compete on the World circuit as a professional. What do you find most challenging? I feel there is huge pressure on Juniors and U23’s especially, to win medals and push yourself to train harder and longer. I see so many athletes getting injured or leave the sport. Although it is challenging to resist the pressure, a long-term approach to developing your skills and foundation is better than short-term glory. Another challenge I face is having the self-discipline to get up early every day and train while all my friends and Uni mates are in bed or still out partying! Success does not come quickly in this sport so you have to have the discipline to keep at it. What is your favorite session? Sleep! (Sleep is part of my training regime so can I count sleep as that would be my favorite session).

I run in Saucony Kinvara for all my training and Saucony A6 for competitions. I have found that they suit my style of running and to date I have never had blisters. I don’t use socks during competitions as I find they slow down my transitions, these shoes really work for me. What bike do you ride? I am a bit of a bike nerd and love the techie stuff when it comes to bikes. For the World Championships I road a new S-works Shiv. I am a Specialized brand ambassador and Bicycle Riders in Brisbane look after all my bike requirements. For training I ride a Specialized S-works Venge.

I love those days when you feel full of energy and cannot wait to get into it at training, especially if I am being challenged or pushed by my squad mates.

What’s on your iPod?

Nutrition?

Avocado smash with feta cheese on toast. Quick, easy and has all the right carbs, protein and fats!

It’s taken me quite a while to learn about nutrition. I still have a lot to learn and I try to get the right amount of protein, carb and fats each day depending on my training. In the lead up to the World Championships I paid a lot of attention to my nutrition and made sure that I was eating at least 4-6 times a day. When I get it right I can really feel the difference in my energy levels and recovery rate. What session do you struggle with? Treadmill sessions with a series of 1km efforts at a 10km pace with a gradient of 3-5% after a long ride. Killer! What shoes do you run in?

A lot of stuff that is in the charts really, and a bit of Taylor Swift of course Favorite healthy snack?

Favorite treat? Dominoes Meat Lovers Pizza or Fajitas with all the trimmings. Finally, your biggest tip for age-groupers wanting to achieve their goals? Failing to prepare is preparing to fail. Having once arrived at an event without my tri-suit, I learnt the hard way. If you’re not good in this space I would suggest that you use checklists to make sure that you have everything. Thanks for your time Tyler and we wish you all the best for a big racing future! MultisportMagazine

10 TRIATHLON words by Keiran Barry, National Talent Coach

switch from ITU / Olympic distance racing to IM. In each instance I have taken great care to make sure the athlete has a minimum of six years racing Olympic Distance before switching to Ironman. This is not because I think ITU racing is better than IM racing, I just wanted to make sure they had done enough years of training to be able to cope with the volume required to properly prepare for long course racing. I also knew that the skills, speed, power, strength developed through short racing would be of enormous benefit when they stepped up to long course.

Fitness vs Skill I really hate to sound like an alarmist but I have to admit I have a growing unease with junior athletes doing far too much training and athletes in their late teens and early twenties racing distances they’re not ready for. Here’s some examples. 17 year olds wanting to race in 70.3’s, 18 year olds racing in Ironman, a 15 year old being entered in a 50k run. In each case the athlete’s coaches said they were ready to compete over those distances. I’m sorry but I have to disagree. There are many coaches who push very young athletes to ride 5 or 6 hrs and do long runs of 20k or more. When they are racing over 750m/20k/5k I don’t find that any more logical than having an age grouper prepare for an IM by doing a 100k run. We all know some people mature far earlier than others, but regardless of their appearance, 18 year olds bones are still growing, they are still developing muscle and coordinating movement patterns. Exposing them to huge workloads required to race such long distances, places them at serious risk of injury. At a young age athletes should be focussing on improving in other areas that will make them faster long term and their training more enjoyable short term. To highlight my case, I’ll use Jacob MultisportMagazine

Birtwhistle as an example. Jake was runner up at last year’s ITU World Junior Championship and along with third place Calvin Quirk became our first male medallist at this event for over ten years – so it was no small achievement. As a 17 year old Jake ran 5000m on the track in 14:19, on a weekly run volume of 30k. I have had a number of arguments with highly experienced track coaches who tell me that is impossible to run those times on volumes less than 70-80k. What those coaches and many others fail to consider is that triathletes don’t need to do the same volume as a runner because of the massive aerobic gains from swimming and cycling. To take it further, at 16 Jake was struggling with his swimming; less than 18 months later his swim was 90 seconds faster over 1000m, placing him in the top 5 of Australian ITU juniors. That improvement was not based on volume, it was based on the same principles of his run training – minimal volume and maximum efficiency. Jake’s coaches focussed on his technique in all disciplines, together with the sound use of quality training – i.e. doing speed work over distances where the athlete can maintain good form and providing adequate recovery. He also worked hard on his race skills and underlying support by developing his strength and flexibility. It’s fair to say Jake is a gifted athlete but there are many other talented athletes who burnt out early from overtraining. The focus on quality and the patience of his coaches has helped him develop to the point that as a 20 year old, he is starting to be competitive in the WTS series. I have coached a number of professional Ironman athletes who have made the

Years of hard, short racing has been the key to success for Australia’s great IM champions such as Greg Welch, Crowy, Macca, Michelle Jones and of course Mirinda Carfrae. As they say, the proof is in the pudding and these champions have shown that a long apprenticeship over short distances is the secret to long course success, but even more importantly their years of development work has allowed them to have very long careers. Had they switched to IM racing earlier they possibility may never have reached these heights or raced for so many years. I am not taking anything away from the outstanding performances of many young athletes over 70.3. Although I do believe these athletes would go better long term with more years of short racing, my concern is for those that step up to Ironman distance in the teens and early twenties without the years of development and the younger athletes doing big volume in their training, while only racing sprint distance. I know there will be people reading this who can refer to someone they know who does massive volume as a junior or raced IM at a very young age without experiencing any short or long term damage and they’d be right. Similarly though, my grand aunt smoked till she was 95 and never had a cardio vascular issue – that doesn’t make me think smoking’s safe. There are always exception to the rules but I certainly wouldn’t let my son or daughter risk it. There is no doubt that aerobic training is a big part of athlete development for all athletes, the question is how much is enough? We are in the middle of updating TA’s guidelines for junior athletes in regard to volume and intensity of training. We are also developing a progression of skills in each discipline that are important for juniors to develop. Working on skills and technique improves an athlete performance, regardless of their competition distance and is a lot more fun than endless hours of aerobic work.

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12 TRI-TRAVEL

IRONMAN France

Une expérience incroyable (an amazing experience)

When I close my eyes and think of Nice, I imagine a cosmopolitan Riviera vibe, fabulous pebbled beaches, epic sunsets and year-round sunshine. I would spend my days exploring fashionable boutiques and eating pastries on the banks of the bright blue waters of the Cote d’Azur. For age-group athlete Sam Dowthwaite, his time in Nice, competing in IRONMAN France was a little more gruelling... We chat with Sam to get a re-cap of his day and the training required to reach a sub 10 hour result and a slot for Kona. Ironman France, Nice was a wonderful opportunity to test out my preparation on a tough course, compete with some friends and, most importantly, spend some quality time with my young family traveling through Europe. Arriving in Nice had been the culmination of about four years of tinkering at the edges of triathlon. Seemingly like most age-groupers I came into triathlon from a background in cycling. I had completed two Iron distance triathlons a few years ago but with a relatively lax training program and fitness largely based in bike miles rather than across all disciplines. It had taught me that completion was possible with poor training but it hurt like hell and you’d walk like a cowboy for at least a week afterwards. Not pleasant. MultisportMagazine

The change in plan this time had been an early commitment to a structured program. I needed guidance and found a coach to help me along the way. Like all things in life I figured if I was going to do it properly I’d get professional help and so I convinced local professional triathlete / coach Adam Gordon to take me under his wing. The best thing about working with Ads is that he not only puts his heart and soul into his coaching but he also backs it up with amazing results at the top end of the sport. There’s nothing more inspiring than seeing your coach chalking up first class performances at both national and international level. So with the all-important green light from my beautiful wife, I set off on my road to Nice. I had my own goals in mind which were very much focused on improving my

vast areas of weakness, particularly the swim and run. In all honesty I’m a very average athlete across the board. I can ride my bike reasonably well but I’m a naturally ungifted runner and according to a good friend I swim like a magpie in an oil slick.

TRI-TRAVEL

time at home was paramount. This left about 10-15 hours per week to commit to training. Using this efficiently was key which meant trimming lots of junk bike k’s and concentrating on key high intensity sessions in each discipline.

And to top it off, my transitions are at best laughable and at worst, dangerous. I had a lot of weak areas to work on.

I trusted Ads to put a plan together and off we embarked on a six month journey to achieve my main priority of a sub-10 hour result in Nice. Given the hilly ride profile this was always going to be tough but I figured I was playing to my strengths and tucked in for the challenge. If I hit that goal, Kona could also be around the corner but I tried to keep this as a secondary goal. As the weeks went by I rode the peaks and troughs (literally and figuratively) and stuck tightly to the program that Ads had developed. We had lead-in events at both two months and three weeks out from the main race and on game day I felt truly prepared.

But with focus and honest reflections in the front of my brain I set to work in January this year to turn things around. The most important early session was sitting down with Ads to go over how much time I could commit with my work / life balance. Life as a surgeon can bring on long hours that can often be unpredictable. Additionally, having a beautiful little 18 month old boy meant

The Nice race went to plan in hot and humid conditions and I ultimately placed 7th in my age group hitting my sub-10 hour goal and earning a Kona slot. It was an amazing experience surrounded by family and friends and opened the door to a continuing journey towards the big day on the big island. Ads was obviously a key player in my success - he’s a great coach

13 13

and now a great friend. The number one people through the whole journey though have been my amazing wife and son. I’m forever humbled by my wife’s love and support and will be eternally grateful for all the effort she has put in to make sure this potentially lonely sporting interest has been a family affair as much as possible. We’ve had some great times together during the last six months and look forward to some more amazing experiences in Hawaii. At the end of the day we compete in these events to challenge ourselves and have fun. However, my own personal belief is that if you have made the commitment to participate you should aim to give your best performance possible. This requires careful planning and preparation and I have outlined some ‘pearls’ that seemed to work for me. • find a coach • have a plan • have realistic goals • keep balance with family and work commitments • prepare mentally as well as physically • have fun and don’t place too much pressure on yourself - leave the stress for the pros!

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16 SWIM

Swim... Words by Brenton Ford - www.effortlessswimming.com

DID YOU KNOW THE ANGLE OF YOUR ARM AFFECTS YOUR SWIM SPEED?

Before we had the magic of underwater filming, most technique analysis was based only on what we could see with the naked eye above the water. While this type of analysis can be useful, we can get a much better idea of a swimmer’s stroke when looking underwater with the help of slow motion replay and the ability to look at angles during each stage of the stroke.

WHY IT MATTERS

The angle of your arm during the catch

and press phase can determine how much water you ‘hold’ with each stroke. Being outside of the correct range is like driving in the rain on slick tyres; it’s much harder to grip and apply power. We’ve performed hundreds of video analysis sessions with triathletes at our freestyle stroke correction clinics and there is a direct correlation between speed and the angle of the arm during the catch and press.

WHAT’S THE CORRECT ANGLE?

When looking directly in front just beneath the surface of the water, most elite triathletes who are front pack swimmers have an arm angle between 100-130 degrees just before they pass the shoulder. This is the angle of the elbow bend

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between a swimmers’ forearm and upper arm. Professional triathletes Clayton Fettell and Annabel Luxford have an angle of 106º and 120º respectively, allowing them to press back on the water effectively with their hand and forearm.

Sometimes a swimmer can be pulling with the correct angle from the front, but may be dropping their elbow when viewing from the side.

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SWIM

developing your pull.

COMMON MISTAKES WHEN PULLING

Triathletes who are new to swimming or don’t have a swimming background tend to pull with an arm that is too straight. When the arm is outside the 100-130 degree range, it typically goes deeper than needed and the forearm and hand will press down on the water instead of back against it.

HOW TO KNOW IF YOU’RE DOING IT CORRECTLY

Using a GoPro or waterproof camera, have a friend or coach film you from the

Once this is in place we use a number of drills and awareness exercises with our athletes to familiarise them with the correct catch and press motion. Some of the best drills for this are front scull, top to bottom scull and single arm freestyle. They allow a swimmer to get a feel for having a wider, higher elbow position during the pull so they open up the forearm and hand to press back on the water. front and side while you’re swimming. You can use this footage in an app like Coach’s Eye on your phone/tablet or Objectus Video on your computer to measure the angle of your arm during the catch and press. During stroke correction clinics we constantly refer to GoPro footage recorded from above and below the water to help triathletes make the necessary changes to their freestyle to become smoother, more efficient swimmers.

Keep the forearm and hand firm but not tense during this part of the stroke. Being tense not only uses more energy but doesn’t allow the swimmer to attain the right feeling for the water. Triathletes who are the fastest in the water aren’t necessarily pulling with more power than others, they’re simply being more effective with what they do under the water.

HOW TO CHANGE IT

Improving your swimming is like building a house. You need to have the foundation and walls in place before you begin building the roof. The focus should first be on achieving the right body position, breathing, recovery and entry before

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18 RIDE words by Sara Carrigan, OAM

Ride: Clipping in Q. I have seen a demonstration of two different cleats. One seems for a heavier hiking shoe that can be worn all day. Another is for bike shoes. The same cleat for the hiking shoe can be used on a bike shoe. It can also be used on both sides of the pedal. Would this cleat provide the same performance for triathlons?

advantage as opposed to using toe clips or flat pedals.

pedals are all about performance and ease of pedalling.

PEDALS

Safety:

In the way you have described the shoe, cleat and pedal it would appear you are talking about SPD pedals and cleats. These are used in Mountain Biking but have become quite popular for new riders in triathlon and cycling. To help answer your question, let me first briefly talk about the different cleats and shoes.

Types:

Whether you are into triathlon or just cycling, using clipless pedals can be a real

MultisportMagazine

Clipless Pedals

Mechanically engage the cleat on the shoe and there is a wide variety to choose from. The most popular types of clipless pedals include Time, Look, Shimano, Speedplay and SPD. Efficiency: Clipless pedals increase pedalling efficiency by being able to use the entire pedal stroke and transferring power from the leg to the bike more efficiently. These

Clipless pedals provide an enhanced margin of safety compared to toe clips by allowing the riderâ&#x20AC;&#x2122;s foot to disengage from the pedal by angling the foot to the side, which happens in the event of a fall. Another safety element of the clipless pedal is that the foot will not slip off the pedal. However, one could argue (especially beginners) they arenâ&#x20AC;&#x2122;t as safe due to the falls that are generally experienced when trying clipless pedals for the first time. This is just because it is something new and not familiar, and it does take time to adjust and feel confident. It is important

RIDE

to set aside time to specifically learn how to use them properly and persistence is definitely worth it! Toe Clips Pedals with cages and straps that can be worn with runners. With toe clips your feet can still easily slip out of the cage and straps but can also get caught and not come out of the pedals if you fall. There is no designed escape mechanism in a toe clip. I definitely do not recommend this type. However, many new riders are fearful of going straight to clipless pedals and often decide to go the toe-clip with the thought these are a ‘half step’ in advancement from the flat pedal but not the full step to clipless pedals. From my experience, toe clips are more distracting for the beginner and definitely not safe. My advice is to never use these if you are new to riding! Flat Pedals – the normal pedal that we all know.

SHOES

When choosing a shoe, two of the main things to consider are: The sole The rigidity of the sole is the main factor whereby the stiffer the sole, the better the transfer of power. However, some people suffer pain going from quite a flexible sole to a rigid sole and need to give time for the body to adjust. The problem with a flexible sole is that it is not as efficient but also when combined with the small SPD cleat and pedal, it can cause hot spots on the foot. The uppers & fasteners The main difference between shoes for cycling and triathlon is that the tri shoe

is made for getting on and off quickly for transition. The cycling shoe usually has a relatively smaller opening for the foot with a few velcro straps including a ratchet-style fastener to ensure the shoe is snug. The triathlon shoe has a much larger opening for the foot, and generally just one to three large straps that are easy and quick for transitions. Back to your question, the following three points should help you decide whether to use SPDs (SPD pedal and cleat with mountain bike shoe) in your triathlons:

total performance? If YES: You might be best to give SPD a miss. This is because they are a little heavier, less aerodynamic and the platform size is smaller, which can cause hotspots if you don’t have a good shoe with a stiff sole. A slightly lighter road/tri specific shoe and pedal system will offer better performance. If NO: Just go with what you feel most comfortable and happiest using, as it’s all about enjoying the adventure! 3. Do you plan on executing the flying mount and dismount in transitions?

1. Are you confident and skilled and comfortable with clip-ins? If NO: Give the SPDs a go. From the selection of clipless pedals, it can be said that SPDs are generally easier and less daunting to use for beginner riders. This is because they are generally two-sided, can be easier to clip in and the shoe can have more grip and hence feel safer. If YES: Perhaps give the SPDs a miss and go for the more specific tri/ road shoe and pedal for an easier ride. After new riders have become familiar and accustomed to using clipless pedals properly, they usually regret buying SPDs. This is not always the case, just depends on the rider’s primary needs and goals. 2. Are you highly competitive and after

If YES: Perhaps give the SPDs a miss and suit yourself up in the appropriate tri attire for a serious tri manoeuvre! The flying mount and dismount is a skill that can take years to master but can certainly do wonders for your time. If NO: Give the SPDs a go. You can run in the shoes and not worry about slipping over as you would with the other cleats. In summary, your decision will be based on performance vs comfort/skill. SPDs may be for you if you don’t plan on being that competitive and enjoy the ease of the SPD system and the ability to walk around in your riding shoes. However, if maximal performance and efficiency are what you are after, SPDs might not quite cut it.

Ask and Win!

CYCLING CYCLING CYCLING Do you have a cycling question for Sara? Simply jump on our facebookSARA pageCARRIGAN and fire OAM SARASARA CARRIGAN CARRIGAN OAMOAM CARRIGAN OAM away! If we publishSARA your question you winCoachCoach Coach Managing Managing Director/Head Director/Head Managing Director/Head Managing Director/Head Coach a GOforGOLD session withPOSara. Box PO 4455 Box 4455 • Enjoy • Enjoy the wonders the wonders of riding of riding a bike! a bike! PO Box 4455 Robina Town Town Centre Centre QLD QLD 42304230 PO Box 4455Robina www.saracarrigan.com tt 0417 0417 Achieve • wonders Achieve your your goals, beEnjoy motivated beamotivated •riding the wonders of r • Enjoy• the ofgoals, bike! t 0417 780 183 780780 183 183

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22 PODIA-TRI

Mortonâ&#x20AC;&#x2122;s Neuro-what-ma? Words by Peter Charles, Podiatrist - ShoesFeetGear

WHY AM I GETTING NUMBNESS IN MY TOES WHEN ON THE BIKE AND RUNNING?

This is a very common complaint that many triathletes initially try to ignore and commonly attribute to being part and parcel of running and cycling. However, if left untreated, this problem can progress to a chronic and debilitating problem that requires a surgical procedure to try and resolve. There are small nerves that pass

between the joints of the forefoot that send feeling from the toes. One of these nerves that supplies feeling to the third and fourth toes is particularly prone to being aggravated as two larger supply nerves meet in this area. If this nerve becomes compressed, the lining of the nerve becomes inflamed increasing the pressure and this process continues until the pressure begins to inhibit the function of the nerve. Altered sensations are felt such as tingling, burning and stabbing pain. If the pressure continues to build then the nerve eventually stops working completely and the toes and the area that the nerve supplies will become numb.

SERIOUS ABOUT

EDUCATION

SERIOUS ABOUT

TRIATHLON In partnership with Triathlon Australia, Sheldon College is Australiaâ&#x20AC;&#x2122;s first Triathlon School of Excellence.

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The Sheldon Triathlon Club caters for elite adult triathletes and for community age-groupers wishing to access first class coaching and facilities. The Sheldon Triathlon Club is one of only five Triathlon Australia State Performance Centres nationally. For more information visit sheldontriathlonclub.com or email us at info@sheldontriathlonclub.com

PODIA-TRI

COMMON CAUSES FOR TRIATHLETES:

The single most common cause is shoes that are narrow in the forefoot and squeeze the sides of the forefoot inwards, crushing the nerve between the joints of the forefoot. Most triathletes will start their session in their cycling or running shoes without any discomfort and after a certain period of time this process of compressing the nerve and the inflammation of the nerve will begin. At the end of the session when the shoes are removed, the forefoot can splay to release the pressure on the compressed nerve. Symptoms normally resolve quite quickly when the shoes and pressure has been removed.

THE FIX:

The first step is to create more room in the front of your shoes. Back off the front straps of your cycle shoes, remove your shoe laces completely and skip the front holes when relacing, remove any extra liners in the shoe or purchase new shoes

that are the widest fitting possible.

Morton’s Neuroma:

If this doesn’t resolve the symptoms very quickly, then see our podiatrists who can adjust your footwear, use specific padding to release the nerve, prescribe an ultrasound with a cortisone injection or manage the removal of the problem nerve. Be sure to resolve this problem as fast as possible as persistent inflammation of this nerve results in permanent scaring of the nerve and long term symptoms. The podiatrists at Shoes Feet Gear can help with all running pains including knee, ITB, shin, heel and all other lower limb pains. The onsite running specialty store can also help with shoe fitting and all things running. For more information on lower limb pains visit: www.shoesfeetgear.com.au

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SARA CARRIGAN OAM Managing Managing Director/Head Director/Head Coach Coach Coach Managing Director/Head Managing Director/Head Coach PO Box PO 4455 Box 4455

• Enjoy • Enjoy the wonders the wonders of riding of riding a bike! a bike!

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30 TRI-IT!

Tri-it!

Spring is in the air and the racing season is on it’s way... Check out these new products, they’re bound to put a Spring in your step!

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MultisportMagazine

“Gold standard for muscle recovery” EnduroxR4 is the only Recovery Drink with the 4:1 Carbohydrate to Protein ratio. Temporary relief of muscular aches and pains

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TRI-IT!

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MultisportMagazine

32 RUN words by Nick Scott - Performance 101

Running with a Strong Foundation Q. Whenever I run I end up with a weak right glute and tightness in my right ITB and left ankle. I have flat feet. Is there any way to reduce this side effect of my runs? Kirsty Breen Having worked with runners, cyclists and triathletes from weekend warriors, age group athletes and elite level competitors for 10 years, by far the most common issue athletes present with are muscular imbalances. This commonly stems from lack ability to stabilise their own body weight during running. Multiple muscle compensations occur during running if an athlete lacks hip stability, strength and power and will more than likely result in numerous injuries. How do you know if youâ&#x20AC;&#x2122;re lacking hip stability and core strength for running? Ask yourself this question, do you feel your glutes fire when youâ&#x20AC;&#x2122;re running?

The glutes are in charge of maintaining a neutral/level pelvis whilst running and if not strong enough, the body will call upon other more dominant muscles to assist e.g. quadriceps, calves and lower back in moving the body forward. After an intense running session, what muscles present with soreness? For most people the answer will be quads, calves, knees, shins and lower back! This is NOT normal and should be addressed prior to heading out the door for your next run. Runners and triathletes are a motivated bunch and tend to grit their teeth pushing through pain. This is the wrong attitude and can be avoided with the right approach to technique. There are various ways to assess an athletes strength. I like to use a single leg squat test, looking for the likely compensations that will show up if hip

Ask and Win! Do you have a running question for Jackson? Simply jump on our facebook page and fire away! If we publish your question you win a fantastic pair of Brooks running shoes. www.brooksrunning.com.au

MultisportMagazine

strength is an issue. These include the knee dropping in medially (inwards), lack of balance and stability on one leg, and the simple inability to squat on one leg whilst maintaining a level pelvis. Another effective way of getting to the bottom of frustrating reoccurring injuries is a running gait assessment. This will display the bigger picture and an experienced biomechanical expert will be able to break down your issues, explain what should be happening, and set you on the right track to rectifying the injury. Running is a repetitive motion - if you have trouble standing on one leg whilst stationary, imagine the forces being applied to your joints when running? I encourage runners to have a core strength program aimed at improving running performance and preventing injury. You can use integrated exercises that require you to use your entire body weight rather than just crunches on your back. Determine where your are weak (commonly posterior chain muscles such as glutes, hamstrings and back) and work the overall balance so your body works in harmony the way that it should do in running. Some of the most effective exercises specific for running can be done at home such as hip bridges, single leg squats, single leg dead lifts, side planks, front planks and lateral resistance band walking. These exercises will strengthen the hips, back and torso that is vital to efficient running. See you out on the road, cheers Nick

SAUCONY Mens Kinvara 6

BROOKS Mens Adrenaline GTS15

ASICS Womens Kayano 22

MIZUNO Womens Enigma 5

34 RUN

Choppy, Bear and Travo discuss life as a M.A.M.I.L (middle-aged man in lycra) - the daily grind, the highs, the lows, the wins and the losses! Sea World is about to host their first ZOO RUN on the 11th of October 2015. This 5km and 2km fun run through Sea World will raise money for Sea World Research & Rescue Foundation. Hundreds of people will be encouraged to dress in their wildest wildlife and marine animal costumes and onesies, while running the event. You can walk or run, it’s all just good old fashion FUN! Tegan Lather, the 16 year old teenager with a passion for changing the world for the better, is the brain child behind this event. She has held ZOO RUNs at Australia Zoo, Currumbin Wildlife Sanctuary, Monarto Zoo in South Australia and even on her own island home at Bribie Island working with Queensland Zoo.

To date Tegan has raised over $100,000 for wildlife through many different fundraisers. Tegan is excited to hold her event at Sea World and donate 100% of the profits to help Sea World Research & Rescue Foundation. “I am so excited to be doing a ZOO RUN through Sea World!” said Tegan. “I have worked with Sea World Research & Rescue Foundation in the past with my beach clean ups and it is great to be able to help raise some funds so they can keep doing their great work.” This will be the first time anyone has been given access to run through Sea World before opening hours. You will get to run through Shark Bay, past dolphins, seals and other marine animals all while you know you are running to help save marine animals. Prizes for best dressed team/family and individual runners will be awarded on the day. A limited number of tickets are on sale so hurry and grab yours today. www.zoorun.com.au/seaworld MultisportMagazine

PRE-GOLD COAST MARATHON...

POST-MARATHON...

T: Hey boys, it’s taper week before the GC Marathon and it’s doing my head in – playing mind games with me. Feel I’ve put on about a kg, feel like I should be out running, feel like I’m going to get sick...arrrrrr!!! I studied about 450 websites and 300 articles and I couldn’t find one that said we shouldn’t taper so I guess I’m doing the right thing!! How are you boys doing?

C: Well, Mission ‘GC Marathon 2015’ Complete!! It didn’t necessarily go to plan but I got to the finish line with a 3:38 result for me. I stayed in front of the 3:30 balloons for 38k’s but suffered with cramping and just couldn’t stay with them in the last 4k’s.

C: I’m going OK... I am very sensitive to aches and pains at the moment, always feeling paranoid that I have, or are about to do some type of injury that will keep me from race day. T: The hard works done mate, we have 12 weeks of long runs in our legs. Rest up and bring it on! B: Well guys, I’m so pumped about this Marathon. We are doing the alternative marathon which involves setting up camp at the Southern end of the Coast and heckling you lot as you run past. Then it gets exciting, we jump on the mountain bikes ride as fast as we can down to Lola’s order up the big breakfast and large coffee and watch you silly buggers go past again. Now with a big brekky in the tummy its back on the bikes and head down to Runaway Bay - hurling abuse and well wishes to anyone we pass along the way. This is the business end of the race, that’s where the smiles have gone and the pain is starting to kick in. It’s my favourite part – to watch that is. Then when it’s all over we do a surf club pub crawl home. I know my head will be sore on Monday. How do you boys think you’ll be walking? T: I think you have the makings of a brand new event Bear!! Big day for you - I reckon you’ll rack up more distance, drink more fluid, consume more energy food and express your opinions a lot more than Choppy and I. Does it take much to train for your event.....might put it on the calendar for 2016!

What a great day and a great event, smiles everywhere, apart from the last 5k’s. Incredible support from the crowd and of course Bear and the boys cheering us on from coffee shops and pubs along the track! T: Bear has sold me on his event... next year I’ll be doing his version of the marathon where you complete the entire course on bikes and pub crawl along the way. It doesnt stop there, you even do more after the race – dedication!! Has to be easier than the pain and suffering I endured!! I partook in one section of Bear’s race at the Grand Hotel (the 39km mark) and loved it... that beer tasted so good! Where do I sign up?? B: Yeah awesome day, good to see so many people out enjoying another beautiful Gold Coast Marathon. We had a great time riding along the course on our bikes and capturing the different stages of the race. Highlight of the day was standing at the Grand Hotel cheering friends as they ran past and some walking... I wont mention names, they know who they are... except Travis. Travis gets a special mention. He jumped the hedge into the pub, proceeded to quench his thirst by sculling my schooner then straight back out onto the course to complete his marathon! That effort alone Travis gets you automatic entry into the 2016 Alternative Marathon. The Alternative Marathon came to a dramatic conclusion at about 9pm that night, due to memory loss at some point in the night the evidence is still inconclusive as to which event is harder.

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INJURY AND PREVENTION

Don’t Train Through the Pain! Words by Gold Coast Physio & Sports Health Sports Physio, Britt Caling

Q. I started running to lose weight and with a goal to run 10km. I’m currently at 6km. I’m struggling to reach my goal due to a sore hip so instead of running 2-3 times a week I only run once. My weight loss has plateaued. Do you have any suggestions on dealing with injuries or new training ideas?

should aim to add some other form of daily low-impact cardiovascular exercise/activity.

Losing weight is always a challenge, but running is an excellent way for you to help burn kilojoules and if you can get fit enough so that running becomes just a little easier, then going for a run will become part of your weekly routine and this will help you continue to lose weight and then ultimately also assist maintenance of your ideal weight.

An elliptical machine is the closest you will come to running without the impact load, so you should be able to get your heart rate to an appropriate training level on this without the stress on your lower limb joints.

Running is a skill and unfortunately most of us do not appreciate how challenging a skill it is - we assume that because we ran around as kids that we should be able to step outside our front door and add running to our life without problems. But as we age, we are very good at losing many essential skills that we had as a kid, and running efficiently without pain and injury is one of these skills. For your weight-loss, we need to keep you active with cross-training strategies and aim to see if we can gradually get you back to three runs each week. My first suggestion is that you should get a diagnosis on your hip pain and seek some intervention to eliminate this pain. I would recommend a Sports Physio as the best person to help you achieve this goal. While you are going through this process you MultisportMagazine

Strategies to consider to help keep you active would include: an elliptical machine; bike (stationary or road); deep water running, swimming or aqua aerobic classes; or even a brisk walk (depends on why your hip is sore).

Our National Physical Activity guidelines state: “There is clear evidence that doing some physical activity is better than doing none at all, and that increasing amounts of physical activity provide even more health benefits. Physical activity reduces the risk of many health problems, such as cardiovascular disease, type 2 diabetes, anxiety, depression, musculoskeletal problems, some cancers and unhealthy weight gain.” The Guidelines recommend you should be active on most, preferably all, days every week. Accumulate 2 ½ to 5 hours

of moderate intensity physical activity or 1 ¼ to 2 ½ hours of vigorous intensity physical activity, or an equivalent combination of both moderate and vigorous activities, each week and that “moderate intensity activities require some effort, but conversation is possible”. Running is considered a vigorous activity. It is also recommended that you do muscle strengthening activities on at least two days each week. These guidelines are for 18 - 64 year olds and further information can be found at www.health.gov.au. Before being able to increase the amount of running you do, you may need to do some Running Technique retraining. This will teach you how to run more efficiently, reduce your risk of injury and experience less pain and should help you get back to being able to run three times per week to help with your weight-loss. Additionally, if you haven’t already, I would also recommend seeking the help of a qualified Dietitian. Weight loss and weight management is their healthcare speciality and they will keep you accountable along the path of your weight-loss journey. Good luck achieving your goals!

Ask and Win! Do you have a injury question for Britt? Simply jump on our facebook page and fire away! If we publish your question you win a ‘$30 physio or massage voucher. www.mygcphysio.com.au

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B.App.Sc. (Chiro), ICSSD

‘Working with elite & age-group triathletes since 2006’

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Physio | Massage | Physio Pilates | Dietetics/Sports Nutrition

B.App.Sc. (Chiro), ICSSD

‘Working with elite & age-group triathletes since 2006’

MULTISPORT

XPD - Australia’s own Expedition Length Adventure Race Imagine being out in the bush for up to ten days with three mates and not much else, except the clothes on your back and the food and water you can carry. Oh, and you have hundreds of kms of ground to cover and 30 odd check points to find hiding in the scrub land before you can get home.

lucky enough to play host to Team Raidlight - four incredible adventure racers from France. They were based at Hardcore HQ in Townsville.

That is what competitors from around the globe undertook recently when they signed up for XPD - Australia’s own expedition length adventure race. XPD Tropics covered a course of over 650km trekking, biking and kayaking around North Queensland’s harsh Townsville region.

“Competitors are given the course details and maps only 24 hours before the start gun, they need to plot their course and pack the required gear in that time. There are restrictions on how much gear they can have on the trek and they pack this into five separate containers, which are delivered to them at different points along the course.

Over 40 teams from France, South Africa, New Zealand and Australia took between six and ten days to complete. The teams of four, raced day and night around the massive course, with little sleep, pushing themselves to the ultimate limits of human endurance. Starting from Townsville’s iconic Strand Waterfront, the first day saw teams complete a 10km kayak following by a 30km trek across Magnetic Island. Teams had to utilise all of their rock hopping skills as well as a few short swims to find a number of under water check points. Day 2 kicked off with a 60km kayak along the coast and back to the mainland. Then a 50km trek through the rainforest. At Checkpoint 17 the teams were met with their bike and undertook a 50km ride starting in the the thick rainforest and making their way out to the outback of the Hidden Valley Region. The race continued around Paluma, Running River Canyon, the Burdekin River and back through Ravenswood including a kayak leg of 70km through a mostly dry river bed and a mountain bike of over 150km. Local business, Hardcore Brands were

“Just watching the race preparation and planning from the teams was an amazing experience” said the Elle from Hardcore.

“We were all mesmerised watching Team Raidlight prepare, pack and ready themselves for the race. There was lots of map checking and weighing of items, food preparation and team discussions. “Once the race started our whole office spent six days glued to the live tracking app, watching Team Raidlight and the other teams make their way around the grueling trail. It’s been a privilege to be involved, playing host to Team Raidlight, attending a few of the events, watching the preparations and the recovery of the team. We have the utmost respect for all the athletes involved. It is one heck of an adventure and we will be following the action when it takes place again next time” said the Elle from Hardcore. Australian team, Mountain Designs with team mates Kathryn Preston, Damon Goerke, Gary Sutherland and Dave Schloss won the 2015 XPD. Team Raidlight were hot favourites to win, but due to a few serious navigation errors lost a lot of time locating a couple of the check points. The team still managed to fight back and claim fourth place overall. More at: www.xpd.com.au

Tips from the Top Four time winner of the Coates Hire Coolangatta Gold Caine Eckstein shares his tips in preparation for race day. 1. Set a 3 month training plan leading up to the race. I like to do a lot of cross training session before the 3 months but inside that 3 months it’s really important to do sessions specific to the race. I like to break each week into 3 to 4 key sessions that I’m going to really focus on, this could be a ski and long ironman session or a board/run session. It’s good to focus on the sessions you want to improve on to boost your confidence. Most of the time you will feel good in some of your other sessions and end up having more good sessions in the week. 2. Taper! Your body needs the rest to race at its best but I also find it puts me in a really good head space because I have so much energy from taking a rest I’m super keen to get out there and push myself come race day! I like to ease things off about 2 weeks out for maybe a week and then shorten training and do some faster sessions to get my body ready to go quick. 3. Planning. It is a long race and to get the most out of it you should put a lot of thought into planning your nutrition and handlers for the day. Make sure you know what you’re going to eat and drink and where you’re going to do it. There’s nothing worse than getting stressed planning things the day before racing when you should be relaxed and focusing on racing to your best! October 10-11 2015. Enter: www.sls.com.au/coolangattagold MultisportMagazine

40 TRIATHLEATS

To Train Fasted or Train Fuelled? Words by Words by Accredited Sports Dietitian from Dietitian Approved, Taryn Richardson

Q. I train every morning without eating beforehand, and similarly can exercise for a few hours on the weekend with water alone (i.e. without the need for gels or energy drinks). I have heard and read many different things about the importance of nutrition during a triathlon or marathon, but I don’t want to consume sugary drinks and snacks if I don’t need them. Should I force myself to consume carbohydrates before and/or during extended exercise, or is it ok to have water alone? This is a great question! The answer is not that simple and as always, there is no ‘one size fits all’ approach. Whether you eat before and/or during exercise depends on many factors including: • The duration of the session, • The intensity, • The specific goals of the training session i.e. recovery vs. performance • Your personal body composition goals. For example, do you need to lose a few kilos of fat mass or are you someone that really struggles to keep weight on? Lets take a look…

EATING BEFORE: TO TRAIN FASTED OR TRAIN FUELLED?

During exercise, we burn a combination of fuels - mainly fat and carbohydrate. The type of fuel we use depends on the duration and intensity of exercise. During moderate to high intensity exercise, we predominantly use carbohydrate as a fuel source. MultisportMagazine

Carbohydrate is made available to the working muscles from our muscle and liver glycogen stores and also by ingesting carbohydrate orally. For lower intensity exercise, e.g. a slow recovery run, fat is the predominant fuel source. To decide if you should eat before a session, it’s important to consider the training goal of that session. If it’s a hard, high intensity session where your goal is to improve performance, e.g. hill sprints or efforts, consider having a carbohydrate rich snack beforehand. Carbohydrate will be the predominant fuel source for this session. If this is limiting, chances are you won’t be able to train as hard compared to a system with lots of carbohydrate available for use. Even if your goal is to lose weight, consuming something small before a hard session will help you to train harder and longer, resulting in an overall greater use of fuel and kilojoules. Some pre-exercise examples include a banana, piece of toast with spread, or a glass of milk. For a low intensity, recovery session, e.g. a 60 minute easy run, where fat is the predominant fuel source, training fasted may be beneficial. Exercising in the fasted state can assist in utilising fat as a fuel source. Have some caffeine in the form of a black coffee (i.e. no carbohydrate in milk or sugar) beforehand to help promote fat utilisation. This strategy may be helpful if your goal is to decrease fat-mass. There’s some good evidence to suggest that “training low” can be beneficial for endurance sports to promote specific adaptations in the body to optimise fat metabolism (i.e. using fat as a fuel source). “Train low” – refers to training with low carbohydrate availability. In other words, the body only has a small amount of

carbohydrate available to use as an energy source. Not for the faint hearted and a topic of discussion for another day.

EATING DURING: WHEN?

It is well established that carbohydrate during exercise can improve performance. However sometimes it’s not practical or physically possible to consume carbohydrate-containing food or fluids during exercise. Especially if you get lost trail running without any snacks! Don’t worry; we’ve all done it. Again, whether you choose to consume carbohydrate during exercise depends on the duration and intensity.

< 30MINUTES

For exercise less than 30 minutes, there isn’t a need to consume carbohydrate during. At this duration of exercise you don’t run out of stored fuel and your blood sugar levels don’t drop significantly. It’s not harmful or performance limiting if you do, (unless consuming carbohydrate causes gastrointestinal upset), but there is no evidence that even a carbohydrate mouth rinse does anything for this duration.

UP TO 45-75 MINUTES

If you’re heading out on an easy ride or run at low intensity just to turn the legs over, there is no specific need to consume carbohydrate during. At low intensities, you’ll be drawing on fat as a fuel source and unlikely to deplete your carbohydrate fuel tank. Use the

TRIATHLEATS

appears to be enough to trigger a central nervous system effect and improve exercise performance. If you don’t want to swallow the sports drink, rinse it around your mouth for a few seconds before spitting it out. Just be sure to rinse your mouth with water shortly after to protect your teeth!

LONGER SESSIONS >90 MINUTES

We know that our muscle glycogen stores deplete around 75-90 minutes during sustained exercise. This will occur faster if the intensity is higher and in untrained individuals. If you’re fit and well trained, with a well-tuned energy system, they may last you a little longer. So if you’re going for a long ride >2 hours, and opportunity to do some fat burning.

don’t consume any carbohydrate, you may have to either slow down so that your body draws upon its fat stores, or suffer “hitting the wall” where your fuel tank hits zero. Glucose takes 15-30mins to be digested, absorbed and utilised by the body, so it’s important to commence your carbohydrate intake early. The longer the duration, the higher the carbohydrate intake recommendations are with evidence of a dose-response relationship occurring. Regardless of your body composition goals, it’s recommended to consume carbohydrate during long, glycogen depleting sessions if you want to make it home in one piece. To work out what’s best for you, an Accredited Sports Dietitan will be able to periodise an individual plan based around your specific goals and training schedule. Happy Training, Taryn

Ask and Win!

For longer, hard training sessions of up to ~60-75 minutes duration (e.g. 10-15km hard run with efforts or a hard bike with efforts), where performance in that session is important, you would benefit from consuming carbohydrate during exercise. Even a mouth rinse of carbohydrate

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MultisportMagazine

MULTISPORT RACING

Multisporters: Get your skates on! Words by Guy Andrews, www.guyandrewsadventure.com

or the first time in some years I've actually taken my own advice and done some base training with a structured plan, the reason? Fear! Nothing like fielding a call from Australia's Number one Multisport adventure racer Jarad Kohlar asking me to race in his four person team against some of the worlds best multi-discipline athletes in China - The 2015 Suquian Luoma Lake Quadrathon! The event in its second year will be over 240km non stop in a team of four including one female - compulsory for all teams to have at least one member of the opposite sex. Teams cannot separate during the race, consisting of a 2.5km lake swim, 20km kayak, 20km inline skate, 55km mountain bike, 2km run/abseil, 35km kayak, 60km mountain bike and a 40km road run! The inline skate being a discipline dominated by the cross country skiing nations like Finland and France. Last years winning ‘Team Raw Adventure’ included two members of the world champion expedition adventure race team from France Miriam and Jackie Boisset and Strongman ex pat German now living in NZ Marcel Hagenar. The experienced team crossed the line to win in 15h25min only seven minutes ahead

MultisportMagazine

of Kiwi ‘Team NZ Adventure’ with Finnish ‘Team Silva’ in third 15h51min. Australian ‘Team Peak Adventure’ of which I will be racing for placed fourth in the 2014 event. My team line up for 2015 is made up of some interesting athletes: Jarad Kohlar, 32. Professional Adventure/ Multisport Athlete and Australian Mutisport Champion. Jarad is one of the hardest working athletes around racing almost every weekend in anything from Xterra Triathlons to six day non stop Adventure races. Paul Patrick, 43. Claim to fame Zadopek 10,000m winner in 27:59min in 1993. Paul recently took up Multisport and has won the 40+ Coolangatta Gold. Christie Sym, 31. Former Adventure racer and Australian Multisport Champion with multiple wins in the Anaconda Adventure race series. Christie is returning to multisport for this event after a five year stint in Ironman Triathlon with a recent 6th at Ironman Cairns in 9h57min. Just the idea of lining up with these guys has been motivation enough to get me out of bed in the early hours and then back it up in the afternoons after nine hours on the feet at Giant Bicycles, Gold Coast - let

alone the idea of 16 hours of Ironman paced racing! Multisport is alive and kicking in Australia and New Zealand with the Adventurethon series here in OZ hosting six races across the country including WA, VIC, NSW and QLD The home of Multisport is just across the Tasman in New Zealand. Each February Athletes race the Speight Coast to Coast crossing the South Island in one day to claim the World Championship crown. In a battle of mountain running, river paddling and road riding like an Ironman on steroids taking elites around twelve hours to complete. The 2015 Suquian Luoma Lake Quadrathon starts September 6th. To follow my journey visit www.guyandrewsadventure.com

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MultisportMagazine

Sunday 18th October 2015

Burleigh Heads Mowbray Park SLSC Goodwin Tce, Burleigh Heads EVENTS:

Australia Day Challenge 26th January 2016 LOCATION:

Burleigh Lifeguard Tower Burleigh Beach TIME:

6am - 10am

1KM SWIM

2KM SWIM

DASH FOR CASH MIGHTY JUNIOR CHALLENGE All events held in- the open water 2km Swim $55 ($70 on the Day) 1km Swim $35 ($50 on the day)

400m Mighty Junior $20 ($25 on the day)

ONLY OPEN ELITE EVENT ENTRANTS ARE ELIGIBLE FOR PRIZE MONEY AND DASH FOR CASH ENTRY 1st MALE $500 1st FEMALE $500 2nd MALE $250 2nd FEMALE $250 3rd MALE $100 3rd FEMALE $100 DASH FOR CASH 1st only Male $500 and 1st only Female $500 RANDOM PRIZE DRAWS All 1km & 2km entrants receive a Swim Cap & T-Shirt. All Mighty Junior entrants receive a swimming cap & participants medal. ENTER AT: www.burleighswimrun.com.au EMAIL: burleighswimrun@gmail.com PHONE: 0413 148 470 COST: Solo: $40 // Team: $50 // Young Gun: $25

ENTRIES CLOSE: Saturday 17thOctober 2015 @ 12pm

Contact Burleigh Heads Mowbray Park SLSC Enquiries: admin@burleighslsc.com.au Entries online: www.oceanswims.com.au www.burleighslsc.com.au

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