Multisport Magazine Winter 2016

FREE TO A GOOD HOME

NOW COVERING QLD, NSW, VIC & ACT

LOOKING FOR YOUR NEXT ADVENTURE?

SUNSHINE COAST

CYCLEFEST

IS BACK

WIN A CAMINO TRI SUIT

PLUS LOADS MORE GIVEAWAYS

TAKE A PEEK INSIDE!

ISSUE #21 WINTER 2016

TIPS FOR RUNNING FASTER OFF THE BIKE

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EDITOR’S LETTER

WELCOME... to our Winter edition of Multisport Magazine now covering triathlon and multisport stories from Queensland, New South Wales, ACT and Victoria!

This morning I was out and about on the Gold Coast Marathon track watching the 10k runners have a good hit out.

The day was beautiful as per usual and smiles were everywhere - I love taking my kids along to spectate - so inspiring and they love to cheer people on!

T omorrow may be a different story when the big guns come out to play but today is all about the fun!

FREE TO A GOOD HOME

NOW COVERING QLD, NSW, VIC & ACT

LOOKING FOR YOUR NEXT ADVENTURE?

SUNSHINE COAST

CYCLEFEST

IS BACK

WIN A CAMINO TRI SUIT

PLUS LOADS MORE GIVEAWAYS

TAKE A PEEK INSIDE!

ISSUE #21 WINTER 2016

TIPS FOR RUNNING FASTER OFF THE BIKE

Cover: Sunshine Coast CycleFest Photo courtesy of Buderim Media

We are well into the winter months and our race calendar and articles are reflective of that with plenty of stories about adventure racing and running and loads of events on offer! So there is no reason to hibernate over winter - get out there and have a crack at something different.

You never know it could bring you back into the 2016/17 season a stronger and more confident triathlete!

Sometimes we don’t need to grab the passport and head overseas to enjoy a great family holiday with a bit of racing on the side! Our Travel feature focuses on Sydney and what’s on offer for the athlete and support crew - it’s such a beautiful city to explore.

We are excited to let you know that this issue as well as giving away our usual goodies, we also have a Camino Tri Suit valued at over $300 up for grabs - all you need to do is simply head to our website and enter via the giveaways tab for your chance to win!

EDITOR I PUBLISHER Natalie Kuhnemann p. 0402 266 196 e. editor@multisportmag.com.au

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.

ADVERTISING SALES MANAGER Brian Upton p. 0412 365 265 e. brian@multisportmag.com.au

Look out for us five times a year 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...

Swim like you’re going to drown.

Ride like you stole it. Run like they are chasing you 4 l MultisportMagazine

ACCOUNTS Monica Puntoriero e. accounts@multisportmag.com.au DIGITAL MANAGER Kye Wylde 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.

CONTENTS PAGE

40 54

23 Credit: Focused Ninja Photography

08 36 26 TRIATHLON

TRIATHL-EATS

QUEENSLAND IN FOCUS

6. Athlete development - heading down the long road!

23. Sports supplements are everywhere but do you know your good ones from your bad?

41. Message from Triathlon Qld

TRI-IT!

44. Nissan State Series season preview from Triathlon Queensland.

8. Interview with professional triathlon, Katey Gibb.

10. Michelle gives us her top 4 tips for running fast off the bike.

12. Surprise Triathlon - a newbie team re-caps their first triathlon experience at the corporate tri.

SWIM 14. Cross-over technique tips

RIDE 16. Mastering the wind trainer and indoor sessions with Sara Carrigan.

PHYSIO FOCUS 19. Having trouble with your hips whilst out running... this article might help.

RUN 20. Warming up and cooling down - an important part of every athlete’s running routine.

24. We share the latest and greatest products to hit the tri scene

ADVENTURE RACING 26. Are you looking for your next adventure or challenge, check out these pages for some inspiration.

PODIA-TRI 42. Pronation and orthodics

48. Sunshine Coast Cyclefest is back for another year of fun.

49. A great re-cap of the Sydney to Surfers bike ride. 850kms. 7 days.

VICTORIA IN FOCUS 52. Message from Triathlon Victoria

RACE GUIDE 30. Plan for the excitement that lies ahead with our Race Guide!

TRI-TRAVEL 36. Planning your next family getaway and secretly tying it in with an event or two? of course you are... that’s what weekend warriors do! Have you thought about Sydney?

54. Victorian Champions Awarded at Annual Breakfast Celebration 56. 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!

GIVEAWAYS 58. From shoes to race entries you have to be in it to win it!

MultisportMagazine l 5

TRIATHLON

ATHLETE DEVELOPMENT

»»»»»»»»»»»»»»»»»»»»» Words: Dan Atkins - Head Coach, National Performance Centre

“I AM 18 AND IN MY THIRD SEASON OF COMPETITIVE RACING, I HAVE ALWAYS PREFERRED ENDURANCE OVER SPEED. WHAT DO YOU THINK THE MINIMUM AGE SHOULD BE BEFORE MOVING INTO LONG-COURSE (70.3) TRIATHLON?” Thank you for your question. I’ll aim to answer this from my own opinions as well as my own observations over the last 26 years that I have been involved in triathlon.

First and foremost, any distance covered in a triathlon should be seen as endurance.

Pure speed is just that - absolute maximum effort. Think a 100m running sprint event or 50m sprint in the pool.

So reading that you focus on endurance training as opposed to “pure speed 6 l MultisportMagazine

training” is a good thing. As long as there are some key triathlon specific sessions in your training program to test what you are capable of then you should go into a race having some sort of an idea what form you are in. For the better part most of your training should be aimed at endurance conditioning anyway.

I coach two distances, ITU draft legal Olympic and Sprint distance and most of our training is done at the athlete’s threshold or just below. Very rarely do we do absolute speed work. We might do some shorter more intense work in the water (and I strongly work on the theory that this swim work helps condition our bodies with the run component without the impact load) but mostly we work on our aerobic conditioning and each athlete learning to understand their “race pace”.

That way they can back up session after session day after day.

So I wanted to make this clear before I aim to answer your question.

Now onto your question, when is it too young to participate in longer events like a 70.3?

So my view is that once you feel comfortable achieving the distances as well as running off the bike with a half marathon then you can start to consider racing this distance.

IS 18 TO YOUNG? THIS IS A HARD QUESTION TO ANSWER. COULD MY 18 YEAR OLDS THAT I COACH FINISH A 70.3? YES, THEY COULD. BUT COULD THEY RACE IT COMPETITIVELY? I DON’T THINK SO. So my return question is – do you want to just aim to finish the event or would you be aiming at racing the event. Because with the distances involved in a 70.3 this will take a lot of time and planning to even finish the race.

If your aim is to finish comfortably then yes, I think at 18 with a few years of experience racing competitively with some manageable specific (to the distance required) training sessions you could get through the race.

However, if you would like to go under 4.30 and have a goal to “racing competitively” in your first 70.3 then you should consider the time needed to train for the key specifics to race at this level.

TRIATHLON

If you look at most of (not all of) the current 70.3 champions they have come from a background in ITU racing from a young, dare I say development age.

A few of the younger athletes I am a fan of at the moment are Sam Appelton, Jake Montgomery and Ellie Salthouse. These are all athletes that came from developing their craft in ITU shorter distances and then progressed into the longer races post a really good base of aerobic conditioning. And probably at least eight years of training and racing under their belts.

I am sure they would all say that their younger developing years racing hard and fast taught them all a good race and skill set to then progress to the longer distances.

In fact, Ellie in winning Boulder 70.3 quotes “having an ITU background helped me win in the final sprint finish”. Again I am speculating but I am sure her current program is based around strength endurance rather than speed but she was strong enough to win in a sprint finish.

The tough thing focussing on one event like a 70.3 is that you can’t necessarily have a lot of lead up races. Due to the need to train without breakdown or fatigue post racing.

Whereas racing shorter you can manage to race more often and at a young developing age I believe that there is no better way to learn the ways of our sport than doing just that. Racing often!

Whatever path you choose I wish you all the best and hope that you achieve everything you set out to achieve in our wonderful sport.

Cheers Dan

So I am not sure I have actually given you a direct answer, because at the end of the day it is everyone’s choice to have a go and being that the laws of 70.3 state you can race at 18 so you can officially go and sign up at any event.

I personally however love coaching younger athletes and seeing them progress at a distance I know they can achieve and learn to go faster with every race through progression in their training.

I also believe the skill development I teach at a younger age is crucial to understanding how to best do things like, leaning a bike over a corner at 40km/hr, changing pace throughout a run to bridge a gap or gap your competitor or how to attack an open water swim.

Take these skill sets and apply them after developing a few hard years of racing at a junior elite to under 23 level like the above athletes did. Then I believe you’ll find racing 70.3 a lot more comfortable and you can start to race this distance from the get go with a lot more confidence.

Dan, Dan Atkins is the Head Coach at the Gold Coast National Performance Centre with Triathlon Australia. Dan started out running DAT racing and was the AIS Scholarship coach from 2010 – 2012. Dan has now been full time coaching for the last 13 years.

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UNTIL A

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MultisportMagazine l 7

TRIATHLON

MEET KATEY GIBB Credit: Focused Ninja Photography

OUTSIDE OF TRIATHLON PROFESSIONAL TRIATHLETE KATEY GIBB IS A FULL-TIME MARKETING MANAGER BUT SHE INTENDS TO TAKE A SABBATICAL AND FOCUS ON TRIATHLON FULL TIME IN THE COMING MONTHS. Multisport Magazine sat down with Katey to chat about her journey in triathlon and what her goals are for the future!

Australia at the ITU World Champs in Budapest, to gaining my Professional Licence in late 2014.

WHY TRIATHLON?

WHO INSPIRES YOU?

Having always been involved in sports, mainly swimming, I decided to give triathlon a go in 2009 and have never looked back!

Both my parents. They both followed me into triathlon after they saw how much fun I was having and also how good the community is.

My mum is in the 60-65 age group and has won multiple state titles and represented Australia. My dad is a para-triathlete in the same age group and has also represented Australia in London.

For me it started out as a way to get fit and meet new people when I was 22. After my first race which I won, I fell in love with it.

Since then I have slowly moved up from being a top age-grouper, representing 8 l MultisportMagazine

WHAT HAVE YOU BEEN UP TO IN THE LAST YEAR? The 2015/16 season was probably my best yet and my main focus was qualifying for the 2016 Ironman 70.3 World Champs on the Sunshine Coast.

I started off the Australian summer with Ironman 70.3 Bintan in August, following a strong result at Cairns 70.3 in June. Bintan was my first race in tropical conditions, so it was a huge learning curve and really tough.

I was very happy to come away with third pro against some quality women.

Following this it was back to WA to compete in Ironman 70.3 Mandurah and again came away with a fourth place. I had a great race from start to finish, alongside some of the world’s best like Caroline and Yvonne.

It was then into the short fast racing with the local season, involving six Olympic and

TRIATHLON

With this goal achieved, I thought it would be a prime opportunity to focus more of my time on triathlon to see what I am capable of.

So as of July I will do triathlon full-time and put my career, as a Marketing Manager, on hold for a year. In preparation for the World Champs I will be heading to Switzerland for five weeks of training and to participate in Challenge Fredericia in August.

Credit: Focused Ninja Photography

Following World’s I will do some 70.3’s in Australia and Asia, in addition to again participating in the local tri season, although my plans are a little undecided yet I will have a better idea of what I will do in the next month or so.

Sprint races (for which I won all of them), and resulted in me holding the long course, sprint, Olympic and duathlon state titles for WA. I also managed to squeeze in some local running races, winning and setting a record at the State Half Marathon Championships, amongst other PB’s and wins.

To finish up the WA season in May I competed at the Ironman 70.3 Busselton.

The conditions were the best I have ever seen, which resulted in my best time yet of 4.15 and a third place for the second year in a row. Following this I had a much needed break and backed off the training a bit.

Having raced pretty much non-stop for the last two years I was starting to feel a little bit burnt out. It was also now a time to sit back and wait to see if my results for the season were enough to get me to the 70.3 World Champs.

WHAT ARE YOUR PLANS FOR THE FUTURE? My plans are still a little bit up in the air at the moment with my main focus being the 70.3 World Champs in September, which I found out on Tuesday I made the automatic qualifier for! This may not seem like a huge deal for some, but working a full-time job, fitting in enough training required to race at a professional level and getting leave to compete, makes qualifying a little tricky and something that needs to be well planned.

It has also been a long term goal to qualify outright and not get a role down.

But the one thing I am excited about it seeing what I can physically achieve with a little more rest and more structured training.

Scary but exciting times ahead!

WHAT CLUB/COACH ETC...

I’ve always been part of Exceed Triathlon club in Perth, and I’m currently self coached.

BEST RACE MEMORY? Competing in the 2014 Duathlon State Championships alongside my late partner, Brynt, and coming into transition with him after the first run. I was pretty chuffed that I could keep up with him before he smoked me on the bike!

WHAT DO YOU THINK MAKES A GREAT COACH? Someone who understands athlete phycology and you have a good rapport with. They don’t need to be your best friend, but they need to understand how you work mentally. This is a huge part of triathlon that is often missed.

RACE SUPERSTITIONS? I don’t really have any. But I always keep my routine exactly the same for the three days before a race, eat the same food, exactly the same pre-race prep.

CAN YOU SHARE THAT ROUTINE WITH US? I always try to ensure I eat whole foods, so nothing too processed or from a packet, but I am particularity strict about this the days leading into a race. This will usually be something like, rolled oats with fruit for breakfast, salad with protein (usually tuna) for lunch and meat with steamed veggies for dinner. The night before a race I will always have the same, chicken, veggies and rice,

this is something that seems to work for me so I stick to it.

Training wise I strictly follow my program and don’t change anything, two days out is always a rest day, with the day before being a light training day just to get into race mode. It’s all about keeping fatigue low but making sure you don’t feel sluggish from not doing anything.

The day before is all about getting your race gear set out and triple checking it is all there and ready to go.

BEST PIECE OF TRIATHLON ADVICE YOU’VE RECEIVED? Don’t get caught up in the hype or the expensive gear, just have fun. Because really it is the athlete that wins the race, not the fancy gear and why do it if you’re not having fun?

WHAT HAVE YOU LEARNED ON YOUR JOURNEY? The most important thing I have learned, especially in the last 2 years, is no matter how fit you are, if you aren’t mentally in the right place then you won’t race well.

It is so important to have the right support and people around you to help keep training and racing in perspective, to also give you the correct advice when you need it.

FAST FACTS: Riding? Specialized Shiv TT – the best!

Shoes? I have always used Mizuno Reading? ‘Born For This’ by Chris Guillebeau Listening? I don’t own an iPod. I just listen to a mix of Spotify dance music on the windtrainer. I never run with music.

Healthy snack? This is going to sound really boring, but carrots with hummus or a handful of roasted almonds Treat? I am forever on the search for the best pancake stack. If anyone has tips on the best place please let me know!

App? Training Peaks and Wahoo Kicker (as I do most of my training indoors).

Your Mantra? ‘Don’t listen, don’t look, just run’ Who do you follow on social media?

Liz Blatchford – I love seeing all her adventures with Korupt Vision.

MultisportMagazine l 9

TRIATHLON

4 TIPS FOR RUNNING FASTER OFF THE BIKE Words: Michelle Hemley www.hemleys.com.au

Q. WHAT IS THE BEST WAY TO IMPROVE MY TRANSITIONS AND ABILITY TO RUN OFF THE BIKE?

The swim to bike and bike to run transitions can be an eye opener when you first start triathlon.

Often, a classic ‘newbie’ triathlete will spend so much time focussing on getting the required swim, bike and run training completed for their new sport, that transition practice is an afterthought in their preparation. When race day comes, the ensuring chaos and lack of practice can lead to many mistakes!

The good news? Transitions DO get easier and (much!) quicker with practice.

As you progress in the sport racing at the pointy end of the field gets closer, a fast transition and the ability to run off the bike quickly can be the difference between a 10 l MultisportMagazine

PB, a podium position or qualification for a championship event.

In today’s article, we will focus specifically on developing your run off the bike and in Multisport’s next edition, we will address the skill specifics of smooth transitions between swim to bike and bike to run.

Here are four specific areas you can focus your training on to improve your running capability off the bike (note: all sample sets given below are main sets only and we advise a warm-up and cool down pre and post the following sessions).

TIP #1: IMPROVE YOUR BIKE STRENGTH

»

The stronger you are on the bike, the better you will be able to run off the bike. This sounds simple, however it can take a while to develop the bike strength that will allow you to one; ride quickly and two; be relatively fresh off the bike and able to execute a fast run.

You can include specific strength building rides throughout your training week incorporating sessions such as seated hill repeats, intervals on your time trial bike which focus on a lower cadence and higher

resistance than your race pace and short, high resistance/wattage efforts on the trainer.

You can safely incorporate two strength building sessions on the bike throughout your week (interspaced by 2-3 days) and they are ideal as part of off-season and pre-season training.

Sample Set: Power Intervals (on the trainer) All efforts are at a high resistance, low cadence (HRLC) to develop cycle strength and recruit specific cycling muscles for a strong ride. Repeat the following set 3-6 times, with a few minutes of easy cycling in between each set: • 30 seconds HRLC/30 seconds easy spin • 45 seconds HRLC/45 seconds easy spin • 60 seconds HRLC/60 seconds easy spin • 45 seconds HRLC/45 seconds easy spin • 30 seconds HRLC/30 seconds easy spin Over time, you can add a run off the bike (see Tip #3 below) so your legs develop running efficiency when they are pre-fatigued from these strength efforts.

TRIATHLON

THE GOOD NEWS? TRANSITIONS DO GET EASIER AND (MUCH!) QUICKER WITH PRACTICE

»»»»»»»»»»» TIP #2: WORK ON INCREASING YOUR RUNNING CADENCE

»

You will notice that compared to ‘pure’ runners, elite triathletes tend to run with a higher cadence (or speed of leg turnover).

This has many benefits and in regards to running after a tough bike ride, a higher cadence helps to recruit different muscles for your run (so you are not using the same, fatigued cycling muscles) and help dissipate some of the residual fatigue bought about by the bike ride. A quicker turnover also means less contact time with the ground, therefore your legs absorb less impact and don’t develop that ‘heavy’ feeling quite as easily. So if you want to improve your run off the bike, it pays to focus on developing your speed of leg turnover.

Sample Set: Short Fartlek Efforts The following fartlek set can be completed as a standalone running session or as part of your run off the bike. These short, specific efforts are aimed at increasing your leg turnover, teaching you to take quicker steps as you run. In these ‘fast cadence’ efforts, count how many times your left foot strikes the ground in 30 seconds and see what number you get: • 10 times (30 seconds ‘fast cadence’/60 seconds easy run) Ultimately, we are aiming for 48-55 foot strikes per foot in these efforts. This does

get easier over time and as the weeks’ progress, you will find you naturally start running with a quicker turnover.

TIP #3: PRACTICE RUNNING OFF YOUR LONGER & STRENGTH BASED RIDES

»

Learning to run off the bike efficiently is as much a neurological (brain) skill as it is a physical skill and you need to give your body the opportunity to experience what it feels like as much as possible. Considering training is simply showing the body what it will experience on race day, sessions where you complete a run off the bike are perfect from a neurological and physical preparation perspective. The more you do this, the better your running off the bike will get... simple!

After your long ride each week, get into the habit of going for a short run off the bike.

To start with, it only needs to be ten minutes and it doesn’t need to be fast.

You can build how long you run for over time and then begin to incorporate race specific speeds and intervals as you get closer to your goal event.

Sample Set: Run Off the Bike (after a long ride or strength based session) • Sprint distance event: build to running 10-15 minutes race pace off the bike • Long course event (70.3 or Ironman): build to 30-60 min at intended race pace The key to ‘nailing’ this set is to be realistic with your race pace and the aim is to hold your intended run pace right through to the end of the session, rather than starting fast and fading dramatically. As you improve, see if you can increase your running speed and aim for a faster pace. Before you know it, this speed with translate to your race results.

TIP #4: SHORT/MULTILOOP TRANSITION SESSIONS

»

What I refer to as ‘multi-sessions’ where you complete 3-6 repetitions of a smaller cycle/run brick are perfect to develop both running off the bike and the specific bike to run transition skills needed for a quick transition.

As these repeats are shorter, you can train elements of speed training so not only do you develop the skill of running off the bike,

but you develop the skill of running off the bike FAST! Sample Set: Cycle to Run Transition Set Repeat the following 3-6 times, taking a few minutes to recover and re-set the transition area in between each round: • 4 km cycle • 1 km run These type of sessions are great fun to do with a friend or your triathlon squad/club. If you wish, you can vary each repeat making some a bike focus, others a run focus, others a handicap race…..you are only limited by your imagination!

I hope these sessions have given you some inspiration to practice your running off the bike. They say we ‘ride for the show, run for the dough!’ and developing your running speed off a bike ride is paramount to your improvement as a triathlete.

I look forward to bringing you more transition skills based advice in our next article and if you have any specific questions, please email them through.

Until next time, Michelle

Michelle, Michelle Hemley a leading Exercise Professional & Triathlon Coach.

With over 15 years’ experience, Michelle has successfully worked with hundreds of individuals, is a passionate endurance and multi-sport athlete and has tertiary qualifications in Sports Science, Exercise Physiology and Sports Nutrition.

MultisportMagazine l 11

TRIATHLON

I Raced It!

SURPRISE TRIATHLON! LESSONS LEARNT FROM CORPORATE CULTURE Words: Tasmin Trezise, Director at Tanda

This is the story of how our startup took on the corporate class and competed in our first ever office triathlon. Underneath the spiritless HR jargon of ‘healthy, fun team building’ I wanted to share what we learnt and how it changed our team.

A triathlon seemed far-fetched enough and in our calorie induced guilt, we decided to see to getting it done.

We thought starting small with the local corporate triathlon held on the Gold Coast was the way to go.

It’s really worth mentioning that this is unlike anything any of us had done before. Before we committed ourselves to this, the ‘official’ office sport would have been an interesting mix of beer pong and Age of Empires (AoE II of course, everything else is rubbish).

When I first floated the idea in the office lunchroom the next day, initial hesitation soon gave way to ‘who’d beat who’ department competitiveness. In a short while, nearly half the office was in. Four teams of three people each were drawn randomly from a hat and the secret strategies began.

I’m not naming names but someone definitely said...

I was yet to inform everyone that they would only have three weeks to train. Genius.

“DO I NEED TO LEARN HOW TO SWIM?” So how did it start? Well, Bryce from support and I were at our second favourite country rock saloon ‘Johnny Ringos’ and had just ordered the ‘cowboy caviar’ with a side of regret when conversation turned to breaking comfort zones.

THE BUILD UP...

Some may argue that we started off on the wrong foot - mainly given that any reasonable triathlon training scheme (yes, we downloaded all the fitness apps we could find) works on the assumption that you have at least eight weeks to prepare, and not the three weeks that we had given ourselves.

Not deterred by a lack of bikes, Bryce and Nick even signed up to Brisbane's CityCycle program to hire bikes by the hour. It was labelled in the office as "government funded resistance training", as the heavy bikes were an unwanted intense workout.

There were plenty of moments of doubt but as is the Tanda way, if something is worth doing - it’s worth overdoing.

RACE DAY! SHIT, THAT CAME AROUND FAST! All in all, the day for me was a bit of a sweaty blur. The unholy consequence of 4am wake ups, training routines and a questionable amount of protein bars.

Thankfully, everyone finished the triathlon including Nick, who until the day had never actually swum the complete 400m distance and biked only on the CityCycle. I’m glad we never had to find out if we would have been covered by work insurance.

GETTING THE JOB DONE...

One story stood out for me, being in the spirit that we approached the event. Only 75m into the swim, Nick was struggling with a panic attack in the ocean, to the point that the lifeboat went over to his aid.

They strongly suggested to take him ashore, where he could continue the other legs of the race. Being extremely keen on the idea, he was only swayed when they mentioned the team would just have to be technically ‘disqualified’ from the official team time.

He then preceded to finish three times that distance as a personal commitment to himself and his team.

SO, WHAT DID WE LEARN? Being a co-founder of a successful startup is one thing, but to share life experiences with such a great team is seriously something else. I’ve come to understand that workplace culture extends past the boundaries of office walls, it’s a long term attitude that drives you to be the best you can for your team.

We learnt that oats suck, a team is everything and anything is achievable. We learnt to get it done.

12 l MultisportMagazine

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SWIM

3 STEPS TO ELIMINATE THE CROSSOVER

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

THERE ARE MANY DIFFERENT STYLES OF FREESTYLE, BUT ONE THING THAT’S COMMON AMONG FAST SWIMMERS IS THEY DON’T CROSSOVER.

WHY DOES IT MATTER?

2. Improving your balance and stability through your body

There’s two things a crossover will normally do to your stroke.

3. Giving you access to more power throughout your catch and pull

1. Sweep your hand out wide in the beginning of the catch where you have limited access to power

4. Reducing the amount of energy and momentum that’s ‘spilled’ from side-to-side when crossing over

A ‘crossover’ is when the hand reaches across the head after entering the water.

WHY TO FIX IT?

At our freestyle clinics this is the most common error we see among triathletes with typically more than half the athletes having some sort of crossover in their stroke.

By eliminating a crossover it improves your stroke and speed significantly by:

2. Drop your elbow which causes you to press down rather than press back during the catch phase

1. Reducing the amount of drag created by your arm as your reach forward

Most athletes that crossover don’t know they’re doing it unless they’ve been told by a coach. The funny thing about swimming is what you are doing is often very different than what you think you’re doing.

At our freestyle clinics we often hear triathletes say “I never knew I was doing that!”. How do you tell if you’re crossing over? Have someone film you from front-on

DOES YOUR SWIM STROKE NEED SOME PERSONAL COACHING? TRY EFFORTLESS SWIMMING SWIM CLINICS When you stop getting quicker in your swimming, it’s usually technique holding you back. At Effortless Swimming freestyle clinics we use underwater filming and video analysis to develop your stroke.

• Uncover stroke errors and fix them • Learn the fundamentals of fast freestyle • Increase speed and efficiency • One-to-one video analysis with an experienced coach CLINICS ARE HELD IN: Sydney, Wollongong, Melbourne, Canberra, Brisbane, Cairns, Townsville and Adelaide.

Book at www.EffortlessSwimming.com 14 l MultisportMagazine

“I knocked 6 minutes off my time from last years Nepean Triathlon swim…I felt much more relaxed, in control and felt smooth – it is the first time I have actually enjoyed the swim (after about 8 triathlons!)”

Scott, Sydney

SWIM

DO YOU EVER FEEL LIKE YOUR TECHNIQUE FALLS TO BITS WHEN YOU GO FROM THE POOL TO THE OPEN WATER? THESE TIPS WILL HELP YOU TRANSFER YOUR SKILLS IN THE POOL TO THE OCEAN OR LAKE.

»»»»»»»»»»»

or look forward while you’re swimming and see where your hands are after entering.

FIXING IT

»

There’s no one-size-fits-all solution to eliminating a cross over but we’ve found these steps to be very effective in fixing it, even with athletes that have done it for years.

STEP 1

»

Identify if you are crossing over and how much you are crossing over by (have someone film you from front-on).

STEP 2

»

Aim for a slightly wider position on entry and during your reach. We’ve found that swimmers who crossover a lot need to make it feel like they are swimming wider than shoulder width to actually have the hand enter in line the with ear and shoulder.

STEP 3

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Perform single arm freestyle drill with the hand in front holding a small kickboard. If you cross over your hand will hit the board in front. 4x25s of this drill during your warm up can help you feel the correct width the arms should be at.

STEP 4

»

Swim with a snorkel. Using a front snorkel while swimming is a great way to focus on your stroke, particularly your entry, extension, catch and pull. With the snorkel you can look forward and see if your arms are crossing your head and make adjustments if needed. I like the Ameo Powerbreather snorkel but any other swim specific front snorkels will work just fine.

For many triathletes the two biggest keys to a better swim are improving their stroke alignment (eliminating the crossover) and fixing the angle of the arm during the pull.

There’s no magic bullet to a faster swim but often by making small changes to 2-3 aspects of your technique is where the biggest improvement comes from.

We use underwater filming and video analysis at our freestyle clinics to identify where each swimmer can find extra speed and save energy. We then go through specific exercises to make those corrections so that they stick and become habit.

There can be a lot to think about when you’re swimming, but we find the best approach is to keep it simple. We apply the 80/20 rule to swimming and focus only on what will make the biggest difference to your swimming and one of these things is often eliminating a crossover.

Brenton: Brenton Ford, founder of Effortless Swimming, a coaching organisation that helps triathletes improve technique, fitness and speed in their swimming. Brenton has been national Master’s swim coach of the year and has won four national master’s club championships. www.effortlessswimming.com

MultisportMagazine l 15

RIDE

to challenge your body by varying intensity, volume, frequency and duration.

To get the most from your time, you want all of your sessions to fit into a larger picture, which needs to be tailored to your goal race distance and time frame. Before you start, identify your functional threshold power or heart rate zones to know your intensity levels. Metrics and structure are important to give direction and meaning to your sessions, and can provide tangible improvements for you to get excited about!

INDOOR SESSIONS DO HAVE BENEFITS SUCH AS: • Weather - Can do a great session despite bad (cold/wet/dark) weather • Traffic – Able to engage in a great session despite busy road • Time Efficient – Fantastic for time poor people • Focus – There are no disruptions when stationary • Technique – A great opportunity to hone in on technique

MASTERING THE INDOOR SESSIONS Words: Sara Carrigan, OAM Professional Cyclist

Q. I AM A TRIATHLETE WILLING TO GET INTO SOME CYCLING, HOWEVER WHERE I LIVE IS FAR TOO BUSY TO RIDE BY MYSELF. I NEVER FEEL THE BENEFIT AFTER A HARD SESSION ON THE MAG TRAINER. WHAT DO YOU RECOMMEND?

I am going to start by being a little facetious and say that I was a little confused by the first sentence of your question, “I am a triathlete willing to get into some cycling.”

Don’t all triathletes get into cycling being one third of the sport?

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It takes discipline to ride the trainer indoors and as such, we certainly want to make the most of the time invested. However, saddling with no real focus isn’t going to be a great help. In order to improve, you need to provide the appropriate stimulus, and

TIPS TO MAXIMISE YOUR TIME INSIDE STRUCTURE

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If you want to continually improve, following the same training DVD or workout time and time again aint gonna cut it. Structure your indoor training so you’re gradually increasing your weekly workload and mixing up intensities

RECOVERY

»

Over the years, people have said to me that because their indoor session is usually only 40 - 75 minutes, they’d need to do a session every day of the week in order to accumulate enough workload to see an improvement. This is not necessarily the case because these shorter indoor sessions are typically more intense than your normal outdoor rides, so you’re getting a big training stimulus in a short period of time. As such, you need to recover from these efforts in order to adapt.

RIDE

Even if you’re only relying on indoor sessions for your training, I would suggest 3 - 4 interval-based indoor riding sessions per week.

If you’re going to spend a fair bit of time training indoors on a trainer or treadmill, invest in a number of fans or ensure you are training in a place that is well ventilated.

ROLLERS:

PRECISION

Riding an indoor trainer doesn’t help improve your bike handling so it might be worth investing in some rollers. They have two cylinders (rollers), with one supporting the back wheel and one for the front.

When riding indoors it’s easier to control important performance variables such as intensity of effort, cadence, gearing selection, heart rate and power. Controlling these variables enables us to dial-in precise workloads during our training sessions and measure the effectiveness of our training program with objective feedback.

Riding on rollers requires good balance and pedalling skills to keep upright! From the outset, it can be daunting to try rollers for the first time but the good news is that the skills learned on the rollers will transfer well to the road and can help improve your onroad riding.

AIRFLOW

»

When training indoors, it can be very easy to dehydrate and overheat, which increases the stress you’re putting on your body. Once your core temperature rises excessively, the quality of your workout diminishes rapidly.

This additional stress makes it more difficult to recover between workouts and hinders your ability to adapt and make progress.

FUN

»

»

Riding indoors can be done alone in the privacy of your home or you can join an organised class. These classes are typically led by a knowledgeable coach who will prescribe workouts in a systematic and structured program. The camaraderie of the group setting can help make those hard intervals more enjoyable and perhaps provide a great deal of inspiration!

As mentioned above, one of the trade-offs of indoor cycling training is that we don’t get to work on our bike handling. Riding on a bike

trainer doesn’t require the same balance and stability that riding outside does, so please do not make the mistake of never going out on the roads.

Good road cycling skills are necessary for safe and efficient descending, cornering, braking and group riding. This is such a vital component of riding a bike to ensure enjoyment, safety and performance.

Sara: Professional cyclist, Sara Carrigan OAM 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

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PHYSIO FOCUS

HIP, HIP, BUT NO HOORAY? Words: Britt Caling - APA Titled Sports Physio

Q. WHY DO I GET PAIN IN MY HIP WHEN RUNNING ON FLAT SURFACES AND DOWNHILL BUT IT FEELS GREAT TO RUN UPHILL?’ This is a tricky question as there are a number of possibilities that may be causing you to get hip pain when running on flat or downhill surfaces, but no pain during uphill running. The answer to this question is really dependent on knowing more about the pain behaviour of your hip, including, where in your hip you experience the pain, whether it bothers you in any other daily activities and does the pain linger after you stop running. Without knowing this information, let’s discuss a few possibilities……

Running kinematics (kinematics is the study of the muscles and joints used) and kinetics (the study of the forces and accelerations of bones) that are observed during running on a flat surface are different from downhill running, and different again from uphill running. So the obvious answer to your question is that your hip likes the forces, movements and muscle activation patterns associated with uphill running, but not those associated with flat or downhill running.

slope gets steeper. This change makes sure when going up steep hills that you are able to get your body centre of mass over the point where your foot hits the ground, otherwise you wouldn’t move forwards. This change means you are likely using more calf muscle power and hip extensors to propel you forwards. Perhaps your hip likes increased use of your calf and glut max/ hamstring muscles and this may reduce the forces required in other muscles of your hip, so you may need to consider how your foot strikes the ground and change this during flat and downhill running.

• You may have some weakness in your gluteus medius and minimus muscles on the side of your hip that cause your pelvis to drop down to the side when running on flat and downhill surfaces. This weakness may cause compression of the bursa (small sack of fluid) on the side of your hip and/ or the tendons of these muscles to become irritated. As discussed above, running uphill may increase the use of your gluteus maximus and/or cause less pelvic drop so

less irritation of these structures occurs.

Perhaps you need to strengthen your gluteus medius and minimus muscles.

• When running uphill you are likely to activate your hip flexor muscles better and get a better thigh lift in front of you. This may reduce the amount of hip extension your thigh moves into. Perhaps you have an injury that doesn’t like moving into hip extension, which may include some stiffness or pathology to your sacroiliac joint (the joint between the side bone of your pelvic and your sacrum/tailbone).

In order to provide a definite answer to your question, you really should seek a professional assessment from a Sports Physio or other Health Professional who has an interest in Running. Ideal would be for you to have a friend video you running uphill, flat and downhill and for you to get that video to your Health Professional. A trained eye, combined with a thorough assessment will no doubt help you run pain-free on all surface gradients.

Happy Running, Britt Caling

So let’s discuss those possibilities in the real world of running: • When you are running uphill, you will most likely reduce your stride length. This is somewhat dependent on the steepness of the slope you are running up, with a steeper slope meaning less possibility of larger step length and overstriding. If you are a natural over-strider (i.e. you take larger steps where your foot lands well in front of your body centre of mass), running downhill will usually exaggerate this. Perhaps your hip likes smaller step lengths and you may need focus on this for flat and downhill running.

• Again depending on the gradient, when running uphill your foot strike will tend to change to a more midfoot/forefoot as the

Britt Caling, An APA Titled Sports Physio at Gold Coast Physio & Sports Health and an adventure race athlete plus ultra-runner. Britt has been appointed as Australian Team Headquarters Physio for Rio Olympics and has a special interest in analysing sports technique, in particular running, triathlon, swimming, cycling and paddling. www.mygcphysio.com.au

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RUNNING

PERFECTING THE WARM UP AND COOL DOWN Check page 66 for your chance to win a $100 voucher at The Running Shop

Words: Jackson Elliott

Warming up and cooling down is vital for optimal performance whether that be a key training session or a race. Preparing the body to be ready to go is really important.

Most athletes and coaches over the years have done a very similar routine when it comes to warming up and cooling down.

However, when I get a new athlete in my squad they are often surprised by the systematic approach we take to warming up.

Something I have always tried to do is to make training warm up very similar to racing warm ups. I see two benefits from this. Firstly, your body knows what is going on and is used to the process. Secondly, it enables the mind to relax because it is something you don’t need to be concerned with mentally as you have become used to the processes involved. In saying this, we of course need to be flexible at times. I recall racing a relay event in Japan and being dropped off on the course and not knowing if I had time to jog for 15 or 20 minutes so I just jogged around a 100m loop.

The following is mainly for races or session that are between 1500m and 10km. Longer races require less jogging before and after.

Warm up The warm up routine I find to be effective is some steady running of around 10 to 20mins depending on the age and level of the athlete. My school based athletes generally do 10mins and as they get older we build towards 20mins. This is not fast

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running by any means. Usually starting nice and slowly, around 5min/k pace or slower and working into it. I know some athletes like to finish the last few minutes rolling along at a bit of tempo. This is fine and not something I would discourage if the athlete felt they wanted to get rolling along.

Stretches This running is then followed by some short hold stretches and dynamic stretches. I like to let athletes work through their range of stretching as they feel. Even the younger ones I try to allow to self-direct as it enables them to get a good feel for how their muscles are feeling. Generally, this last for no more than 10mins and often includes a quick toilet stop.

Run throughs and strides Finally, some run throughs or strides building up to race pace and slightly faster.

Usually I find that somewhere in the range of 4 - 6 x 80-100m is enough to get things moving. This is followed by some drills.

Things don’t get too complicated; one high knees, heel flicks and skipping. For races, include a couple short fast run throughs just prior to starting.

Cool down Often post session or race the last thing anyone feels like is getting out for more running, however the benefits here are multifaceted. Not only does it allow for the body to begin the recovery process by flushing out all the lactic built up during the hard effort, it also allows for some more running to continue to develop that aerobic system.

Generally easy running of 10-20mins (again depending on age). Then some gentle static stretching and perhaps a bit of time on the foam roller. This is mentally a really nice part of the session as everyone has the endorphin rush and is satisfied with their hard effort so it’s great to laugh and chat as the kilometres tick over.

Like all things running, this is something that is not best tried on race day. Trial it in training and see how you respond to it. All athletes are slightly different and the game of running is never a one size fits all model.

Good luck with your upcoming races and remember to ensure you get a good warm up and to make the effort to cool down post run.

Cheers Jacko

Jacko: 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

SPORTS SUPER CENTRE LEADING THE PACK FOR TRIATHLON TRAINING IN AUSTRALIA After becoming an official training and accommodation venue for the Gold Coast 2018 Commonwealth Games (GC2018) and re-opening a brand new track and field and refurbished Olympic-sized pool, the Sports Super Centre is rapidly making a name for itself as one of the leading triathlon hubs in Australia.

Triathlon Queensland Junior Coach of the Year for 2016, Teresa Theaker, says the centre’s huge selection of elite facilities in one location – also including the Luke Harrop Cycling High Performance Cycling Circuit – is transforming the Queensland Government-owned Sports Super Centre on the Gold Coast into a ‘mecca for triathletes’.

“Having access to the Sports Super Centre’s training facilities in one location is an incredible training advantage,” she adds.

“It is the only location in Australia I’m aware of that has a 50m pool where we can run straight into a transition area to the bike leg on a 2km closed circuit cycle criterium, and then run on a 400m IAAF-accredited athletics track,” says Theaker, the Performance Level Two Coaching Director at Team T-Rex Triathlon Club.

For six years, Team T-Rex has been putting its triathletes through their paces at the Sports Super Centre - with approximately 100 athletes now training at the centre every week. Ranging in age from six to 80 years old, the triathletes compete in categories

including national-level juniors, age group world level and local age group athletes.

Sara Tait, the current World Champion paratriathlete, is currently competing in the Open Division for Team T-Rex and training at the Sports Super Centre.

For the past five years, the centre has also hosted the Belgian, Brazilian and German triathlon teams for training camps ahead of the Mooloolaba Triathlon.

Ms Theaker says the range of elite sporting, fitness, dining and accommodation options makes the Sports Super Centre ‘hard to beat for triathlon camps’.

“On-site, there is accommodation for almost 300 people, healthy dining, two pools, cycle tracks and running tracks, plus a sports medicine clinic, strength and conditioning gym, ice baths and conference facilities, as well as open-water swimming and beaches, all within walking distance,” she says.

“The Sports Super Centre hosts regular annual tri-camps and events, so has friendly staff who are experienced with the needs of athletes and always on hand to create the best possible training environment for all groups.”

Ms Theaker says that, elite facilities aside, one of the jewels in the Sports Super Centre’s crown is the Gold Coast’s ‘beautiful one day, perfect the next’ weather.

“The weather is warm most of the year on

the Gold Coast, making the Sports Super Centre ideal for triathletes to escape the winter chill,” she says. “The centre’s pool is heated to almost 28 degrees, the gym is under cover, and the sun is out most days,” she says.

The Sports Super Centre recently announced it would be an official training and accommodation venue for GC2018, which is something Ms Theaker says her club members and other triathletes are very excited to be around.

“Our club has one of the largest junior triathlon programs in Australia and the kids will soon be sharing their training home base with the best in the sport,” she said. “ I am sure we will all find it motivating, inspirational and exciting to be training alongside our Commonwealth Games heroes of triathlon and other sports at the Sports Super Centre.” www.sportssupercentre.com.au www.teamtrex.com.au

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RACE PREVIEWS

THIS SPRING ENJOY A TROPICAL PARADISE

TRI-FECTA IN THE TROPICS Triathletes are spoilt for choice when it comes to race options. But for a more unique race experience; it’s hard to go past a trip to the Whitsundays! At the heart of the Great Barrier Reef; the Whitsundays offers natural beauty, glorious weather, a myriad of activities and three iconic triathlons.

The golden shore of Mackay Harbour welcomes our visiting triathletes to the Mackay Triathlon Festival on the September 24 and 25 weekend, an event run by the Mackay Triathlon Club. While here, spend some time to enjoy an array of natural delights throughout the region.

Leading off in late August or early September each year; the Colorbond Airlie Beach Triathlon challenges athletes with its picturesque yet challenging course but rewards with a relaxed atmosphere you’d expect from this tourist mecca. Next up is the Queensland Country Health Bowen Triathlon. Held in October each year; the stunning Queen’s Beach is the setting for the flat and fast course. Rounding out the selection and the North Queensland season is the jewel in the crown; the Fujifilm Hamilton Island Triathlon. The capped field is treated to a boutique triathlon experience; individualised ITUstyle racking, quality race pack, surprise gifts and a unique cycle course that encompasses a commercial runway!

Sugarcane fields fringe the town centre and the Pioneer River, one of the few blue-water rivers in Australia, winds its way through the heart of the city to meet the sea.

Enjoy the serenity of the lush rainforest of Eungella National Park, 80km west of Mackay, where you can watch platypus play in Broken River. On the drive through the Pioneer Valley, turn in at Finch Hatton Gorge and walk through sub-tropical rainforest as you head to Araluen Falls for a quick dip or try forest flying.

50km north of Mackay is Cape Hillsborough where the rainforest meets the sea in a vast sandy beach studded with prehistoric rock formations. Meet the local wallabies and kangaroos on the beach at sunrise for an unforgettable family experience.

Take a day trip out to unspoilt Keswick Island with its fringing reef, white sands and national park rainforest. Dive among colourful fish and corals or walk along forest paths teeming with Blue Tiger Butterflies.

These and so many other sights await you when you visit the tropical paradise that is Mackay where we don’t just offer a triathlon but a destination for the whole family. So bring the support crew and give them an experience they wont forget! www.mackaytriclub.com.au

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         

Accessible with direct flights to Whitsunday Coast Airport or Hamilton Island itself; from either Sydney, Brisbane, Melbourne and Cairns, the tourism hub for everyone from backpackers to the rich and famous; there is an abundance of accommodation options to suit everyone’s taste and budget. With team, Enticer and Junior races plus the ample range of post-tri activities; the events are also the perfect place to bring a group and the family.

"Y our Par tne rs i n Suc c e ss"

The race can be your escape from a southern winter, a short and sharp hit out to kickstart the summer of racing or a fun rookie experience, whatever the reason; you’ll enjoy a taste of the tropics with this trio of tantalising triathlon experiences! www.whitsundaytriclub.com

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LAKE MACQUARIE RUNNING FESTIVAL Now in its 32nd year, the Lake Macquarie Running Festival attracts almost 3,000 competitors to its timed course around the scenic edges of Lake Macquarie, located just an hour and a half drive north of Sydney.

The festival includes a 4km Kids Scamper, 10.5km Fun Run and Half Marathon events, and has attracted athletes the likes of Steve Moneghetti and triathlete Kirsten Molloy over the years to tackle its course.

The course is relatively flat with no hills of any consequence and the road surface is excellent and totally traffic free, providing athletes with the opportunity for a great PB time.

The event this year will take place on Sunday 28th August, with early bird registrations receiving discount entry fees and a bonus cool-dry running shirt up until July 31. Online registrations are available right up until the event.

For more information on the Lake Macquarie Running Festival go to www.lakemacrunning.com

TRIATHL-EATS

in scientific trials to provide a performance benefit, when used according to a specific protocol in a specific situation in sport.

Things like caffeine, creatine and bicarb form part of this list. However there are many other popular supplements on the market promising remarkable super-human powers that don’t deliver. In some cases, these supplements may actually impair health or performance.

STAY SAFE

THE LOW DOWN ON SPORTS SUPPLEMENTS Words: Dietitian and Sports Dietitian from Dietitian Approved, Taryn Richardson Sports supplements are everywhere! I struggle to keep up with the latest products on the market with new brands popping up every week. As many athletes search for that ‘magic bullet’, sports supplements have become a multi-billion dollar industry.

In fact, a recent study found that 40-70% of athletes take supplements.

A nutrition supplement, as the name suggests, is designed to supplement the diet and should never replace it. My approach as a dietitian is always “food-first” as your day-to-day nutrition is where you will see the greatest health and performance benefits long term. Supplements are considered the sprinkles, on the icing on the cake. It’s important to get the foundations of a balanced, healthy diet in training right first (the sponge), before adding the icing and even considering the sprinkles.

Supplements typically fall into three main categories: Sports foods and fluids, Medical supplements and Performance supplements.

SPORTS FOODS & FLUIDS These include an extensive list of sports

drinks, gels, chomps, bloks, bars, protein powders and recovery drinks. They are easily accessible, portable, convenient and provide concentrated nutrients when real food may not be practical. In most situations though, real foods can take the place of sports foods if you’re organised.

Sports foods and fluids can be expensive, may be completely unnecessary, are energy dense and can cause gastrointestinal upset in some people.

A recent study found that 80% of supplements didn’t contain what the label said (scary). The risk of contamination with banned substances is real and should be at the forefront of every athletes mind.

Especially now that age group drug testing is a common occurrence. The supplement industry is largely unregulated, and traces of banned substances can find themselves in products by accident. You can take responsibility by checking your product on the ASADA website. You can also look for products that have been through a contamination screening process such as Informed Sport or Hasta in Australia.

BE SMART Be an informed supplement user. Before purchasing anything, do you research and talk to a professional. Ask yourself three questions – Is it safe? Is it legal? Does it really work? If it sounds too good to be true, chances are, it probably is. Everyone has an opinion but be mindful that what works for one, may not work for another. An Accredited Sports Dietitian can help you work out what supplements are best for you and your sport.

Happy Training Taryn

MEDICAL SUPPLEMENTS Are used to treat a known deficiency such as Iron or Vitamin D for a short period of time.

They can be pills, potions or powders and should only be taken when recommended by a doctor, accredited sports dietitian or other health professional after a blood test and/ or diet review. Taking un-prescribed medical supplements can be dangerous and have harmful long-term effects.

PERFORMANCE SUPPLEMENTS Approved ergogenic aids or performanceenhancing supplements have been proven

Taryn: Taryn Richardson is an Accredited Practising Dietitian and Accredited Sports Dietitian. She spends half of her time consulting in private practice and half of her time working with the Australian Triathlon and Para Triathlon teams at the Australian Institute of Sport (dream jobs!). www.dietitianapproved.com.au

MultisportMagazine l 23

TRI-IT

TRI-IT! When you are training the house down and looking for that edge to keep you motivated... look no further than Multisport Magazine for all the latest gear to help you keep kicking your triathlon goals!

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An effective massage cream to care for muscles and ligaments following injury or intense physical exercise and for temporary relief of muscular aches and pains.

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SCODY’S NEW RUNNING RANGE Scody has just released a new running range featuring the second generation of Lite-Cool fabric. Although lighter than the previous version at 75gsm, it is more robust. The fabric feels light and cool, even on the hardest of runs.

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These little plump blueberries have been covered in rich dark chocolate to create a deliciously tasty treat. They have no added nasties; making them the perfect choice for your guilt-free snacking pleasure!

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The only sports drink that contains carbohydrate and protein in a patented 4:1 ratio. Accelerade extends endurance, enhances rehydration, speeds recovery and reduces muscle damage.

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5-6 NOV EMBER, 2016

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ADVENTURE RACING

managing nutrition. This is a great way to get into the sport and see if AR is your thing.

It’s exciting and challenging, promising memories that will never be forgotten.

LOOKING FOR YOUR NEXT CHALLENGE? WHY NOT GIVE ADVENTURE RACING A TRY? MULTIPLE DISCIPLINES COMBINED WITH NAVIGATION IN OFF ROAD LOCATIONS - THIS IS ADVENTURE RACING. Races often include trekking, paddling, mountain biking, swimming, rope work; however they can have any number of 26 l MultisportMagazine

The reason can be different for each racer but there are some common themes. Often the chance to journey somewhere remote, explore, work as a team and push limits are reasons why racers get into AR. For some it is working with a team and over coming obstacles, dealing with uncertainty.

It’s also a great way to leave the rush of life behind and switch off from modern day living, connecting with nature.

It is also common for triathletes and mountain bikers to get into adventure racing as they look for the next challenge and want to enjoy the thrill of racing in a team.

THINGS TO CONSIDER:

Words by Richard Old, Fully Rad Adventures Before the why its best to explain what adventure racing (AR) is.

BUT WHY WOULD YOU WANT TO GET INTO ADVENTURE RACING?

other disciplines as teams journey across a course navigating from control point to control point.

Adventure Races can be short around six hours up to the long expedition length races lasting up to nine days. A common format is 12/24hr. In these races teams of two or four race continuously across varied terrain and landscapes using a map and compass. This style of racing can be fast paced as teams push to beat time cut offs, chase daylight and head towards the finish.

Support options range from unsupported to support crews moving gear to TA’s and

Before your first adventure race think about who you will race with. Do they share your attitude and can they match your level of fitness. Finding the right teammates is crucial as they can make or break your race.

Remember in a team you are only as fast as the slowest member.

GET THE RIGHT GEAR You will need shoes to trek cross-country in, a mountain bike and a selection of clothing that can deal with varied terrain and weather. Remember “there is no such thing as bad weather – just bad gear”

ADVENTURE RACING

Once you have the team and the gear you need to find the time to train together, practice working together, overcoming obstacles, racing during the day and at night and your transitions. This training is important as you soon find out strengths and weaknesses.

NAVIGATION Each race is different on the level of challenge but you will need to be able to read a map and understand a compass.

Navigation is often a barrier however it is easy to pick up. Why not try some local rogaines or orienteering races first. Join a local club. Once you can navigate you will never look at the bush the same way again.

FUN Lastly get ready for a whole lot of fun with great people, a bucket load of memories, war stories and brag photo’s. Adventure racing gets you out and amongst it setting new limits. Once you have done an adventure race you will be a different, improved athlete, and have a far better idea of where your limits are.

SO WHAT ARE YOU WAITING FOR? GRAB SOME MATES AND SIGN UP... YOU WON’T REGRET IT.

Richard,

Richard Old, founder Fully Rad Adventures. Richard has been competing in adventure races for over 12 years with 11 Ironman and 4 grueling 10-day 700km XPD races under his belt. He has worked in events, marketing and tourism industry for 20yrs and is the race director for the Wildside Adventure Race 1 & 2 October 2016, NSW.

MultisportMagazine l 27

22-23 OCTOBER 2016 EAST GIPPSLAND, VICTORIA

WHERE THE WORLDS OF ADVENTURE SPORT MEET IN ONE ULTIMATE FESTIVAL.

ADVENTURE RACING . TRAIL RUNNING ULTRA & HALF MARATHON EVENTS 25KM, 50KM, 100KM MOUNTAIN BIKE CHALLENGE 10KM KIDS MOUNTAIN BIKE AustralianAdventureFestival @Adventure_AAF AustralianAdventureFest

www.adventurefestival.com

NSW EVENTS

ADVENTURE FOR ALL THE FAMILY Designed to take advantage of the region’s renowned natural assets, the Australian Adventure Festival last year challenged even the most seasoned endurance athletes over distances of up to 100 kilometres through some of East Gippsland’s most stunning landscapes.

East Gippsland has it all for the adventure racer and endurance athlete, with nine national parks taking in Alpine high country, beaches, wilderness coast and forests, and Australia’s largest inland lake system – the Gippsland Lakes - and its network of rivers.

At the Australian Adventure Festival there’s something for everyone, with trail running, mountain biking, adventure racing, a Kids Challenge, and family events including a children’s hub and a 5km and 10km adventure fun run.

On the Saturday, adventure racers will paddle the mighty Mitchell River before taking on a 24km mountain bike course followed by a 14km trail run along the Mitchell River Walking Trail. The course can be completed in teams or as individuals.

Trail runners have the option

of a half marathon or 55km ultra run in the spectacular surrounds of the Mitchell River National Park, regarded as one of the best courses in Australia. “(This event) really offers one of the best 21km trail runs in Victoria, and potentially Australia. It is an amazing course,” says Chris Ord of Trail Run Magazine.

Memorial Park, The Entrance

For more information contact Christine Laing – Event Director e: info@centralcoasthalfmarathon.com

Sunday 27th November 2016

www.centralcoasthalfmarathon.com

Mountain bikers can test their credentials on 25km, 50km or 100km rides through the Colquhoun State Forest, while a 10km course will be offered for children.

New to the program this year is the Kids Adventure Challenge, an exciting outdoor obstacle course for 4–13 year olds.

SUNDAY 28 AUGUST 2016

The Kids Adventure Hub will provide hours of entertainment including fitness demonstrations, games and giveaways.

Sunday is fun run day, with 5km and 10km adventure fun runs from Lakes Entrance giving participants a taste of the trails.

The festival takes place 22-23 October in East Gippsland, Victoria and registrations are now open.

Get running & enter online today!

Visit www.adventurefestival. com or follow the action on Facebook, Instagram, Twitter.

MultisportMagazine l 29

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13 May 2016 May 2016 14 May 2016 t on this page01please email: editor@multisportmag.com.au

Blackbutt, Qld www.gonyaadventures.com.au

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AUTUMN 2016

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24 July 2016 5-13 November 2016 2-3 July 2016 27-28 August 2016 Noosa Hinterland Gold Coast, Queensland Gold Coast, Qld Airlie Beach, Qld Mountain Challenge www.mastersgames.com.au www.goldcoastmarathon.com.au www.whitsundaytriclub.com www.kingofthemountain.com.au

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and to achieve elite representation in triathlon.

31aspiring July 2016 7 August 2016 October 2016 Brisbane2016 Date: 16 - 17 July 15-16 2016 8-9 October Brisbane 100k, 50k, 20k 10k Runaway Bay Sports Super Centre Gold Coast Southern Gold Coast www.riverrun100.com.au www.brisbanemarathon.com Applywww.tourdevalley.com.au at: www.goldsport.com.au or or email: kaity at programs@goldsport.com.au sls.com.au/coolangattagold The ultimate stair climbing challenge SCG, Sydney 17 July 2016 www.stadiumstomp.com.au

Athletes must be currently involved in triathlon training, competing

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QLDWINTER 2016

Plan for the excitement that lies ahead with Multis If you wish to showcase your event on this page p

RaceGu eGuide RaceGuide uide e RaceGuide 2016 SOMERSET RAIL TRAIL FUN RUN

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The ultimate stair climbing 24 Julychallenge 2016 01 May 2016 GABBA, Brisbane Noosa Hinterland Mountain Blackbutt, Qld 24 JulyChallenge 2016 www.stadiumstomp.com.au www.kingofthemountain.com.au www.gonyaadventures.com.au

Plancovering for the excitement that lies ahead with Multisports’ Race Guide, the regional events.

10 July 2016 16-17 July 2016 May 2016 If you showcase your event on this page22 please email: editor@multisportmag.com.au 28 - wish 29 Mayto 2016 Somerset, Qld Airlie Beach, Qld Currumbin Valley Noosa, Queensland www.railtrailfunrun.com.au whitsundayrunningclub.com.au www.wildthingrace.com www.noosaultimatesportsfestival.com

HIGH PERFORMANCE 2016 DEVELOPMENT TRIATHLON SOMERSET CAMP FOR ATHLETES 13-17 YRS RAIL TRAIL FUN RUN Athletes must be currently involved in triathlon training, competing and aspiring to achieve elite representation in triathlon.

The ultimate stair climbing challenge 11 September 2016 17 July 2016 24-25 September 2016 GABBA, Brisbane Airlie Beach, Qld Townsville Sunshine Coast 24 July 2016 whitsundayrunningclub.com.au www.runaustralia.com.au www.stadiumstomp.com.au www.sccyclefest.com.au

11-12 June 2016

QLD

AUTUMN 2016 AUTUMN 2016

Planevents. for the excitement lies ahead with Race the regional Guide, covering the regionalthat events.

QLD 10 July 2016 16-17 July 2016 22 May 2016 Date: 16 - 17 July 2016 28Somerset, - 29 May Qld 2016 28 - 29 May 2016 Runaway Centre Airlie Beach, Qld Currumbin Valley Bay Sports Super Noosa, Queensland Noosa, Queensland www.railtrailfunrun.com.au

Apply at: www.goldsport.com.au or or email: www.noosaultimatesportsfestival.com kaity at programs@goldsport.com.au whitsundayrunningclub.com.au www.wildthingrace.com www.noosaultimatesportsfestival.com

11 June 2016

Hawkesbury River, Sydney www.truegrit.com.au

11 September 2016 17 July 2016 Airlie Beach, Qld Townsville whitsundayrunningclub.com.au www.runaustralia.com.au

Hawkesbury River, Sydney www.truegrit.com.au

3 July 2016

Every Saturday morning 5-13 November 2016 8-15 October2016 2016 6 November GoldSprings, Coast, Queensland Alice Springs, Queensland Alice Queensland www.mastersgames.com.au alicespringsmastersgames.com.au triathlonqld.com.au Run a Mile for Kids in Need

5-13 November 2016 November SUNDAY at5-13 7am.

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DUATHLON www.mastersgames.com.au www.mastersgames.com.au www.parkrun.com.au SERIES

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July 2016 20 - 21 August 2016 710 August 2016 16-17 July 2016 16-17 July 2016 7 August 2016 Date: 16 17 July 2016 Somerset, Qld Brisbane Brisbane Runaway Centre Airlie Beach, Qld Bay Sports SuperAirlie Beach, Qld brisbane www.railtrailfunrun.com.au

Athletes must be currently involved in triathlon training, competing and aspiring to achieve elite representation in triathlon.

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22 14 May May 2016 2016 Currumbin Valley North Stradbroke Island www.wildthingrace.com www.iconevents.com.au

2-3May July2016 2016 016 16 14 May 2016 If you13wish to showcase your event on this portmag.com.au email: editor@multisportmag.com.au Gold Coast, Gold CoastQld North Stradbroke Island www.goldcoastmarathon.com.au brucelyntoncharityball.com.au www.iconevents.com.au

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11 September 2016 8-15 October 15-16 October2016 2016 Beach, AliceAirlie Springs, Queensland Bowen, QldQld whitsundayrunningclub.com.au alicespringsmastersgames.com.au www.whitsundaytriclub.com

Sydney www.hillstriclub.com

5 June 2016

20 - 21July August 2016 16 17 2016 Date: 16 17 July 2016 SUNDAY Brisbane Townsville away Bay Sports Super Centre DUATHLON hon.com sport.com.au SERIES om.au port.com.au or or email: kaitywww.runaustralia.com.au atwww.truegrit.com.au programs@goldsport.com.au

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TRI-TRAVEL: SYDNEY

PLAY STAY RACE SYDNEY

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TRI-TRAVEL: SYDNEY

PLANNING YOUR NEXT FAMILY GETAWAY AND SECRETLY TYING IT IN WITH AN EVENT OR TWO? OF COURSE YOU ARE... THAT’S WHAT WEEKEND WARRIORS DO! HAVE YOU THOUGHT ABOUT SYDNEY? HAVE YOU CHECKED OUT SYDNEY’S EVENT CALENDAR LATELY?

harbour provides a dramatic backdrop for the city’s famous icons – the Sydney Opera House and Sydney Harbour Bridge.

Sydneysiders are a friendly, energetic bunch with a positive approach to life.

Whether you are a competitive runner, a triathlete, adventure racer or even just a walker or part of the support crew, events are a great way to see the sights, meet new people and soak up the local vibe and you wont find anywhere cooler for you and the support crew to hang then Sydney.

Sydney is Australia’s only global city. It’s a city with a genuine sense of style, a love of sport and celebrations including New Year’s Eve, Mardi Gras, the Sydney Festival, and the Sydney International Art Series.

Sydney’s laid-back outdoor lifestyle and physical allure make it one of the world’s top cities to visit and live in. The stunning

No trip to Sydney is complete without spending some time in the city’s beautiful parks. Whether it’s in central areas like

RUNNING IN SYDNEY

Hyde Park or the Royal Botanic Gardens or further out in Centennial Park, there’s plenty of green space to go out and enjoy, even when winter comes knocking. There are bushwalks aplenty, and popular coastal walks take you by some of Sydney’s most spectacular views.

With scenic harbourside tracks, gorgeous beaches, a wealth of accessible parkland - Sydney makes it easy to enjoy the great outdoors.

A jog over the Sydney Harbour Bridge bridge (the path is on the bridge’s eastern side) is rewarding and a great experience. The paths along the harbour to the south of the bridge wind their way through the historic streets of The Rocks, along Walsh Bay (test your mettle on the historic steps down to Hickson Road), through the beautiful parkland of Barangaroo and on to Darling Harbour.

Sydney’s famous beaches are a popular place to walk, jog or run while taking in spectacular coastal scenery. The path winding along the coast from Bondi to

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TRI-TRAVEL: SYDNEY

Coogee passes by some of Sydney’s iconic beaches. You can make this run as long or as short as you want to enjoy the local sights of Tamarama, Clovelly and Bronte beaches. Follow the paths from Manly to Spit Bridge along the coast for stunning views of Manly Beach and Sydney’s northern suburbs.

A short drive from the city reveals even more beauty. The worlds second-oldest national park, the Royal National Park, lies to the south of the city, while the Blue Mountains World Heritage Area is a scenic 90-minute drive west of the city. Both are popular tourist attractions and fantastic destinations for a range of outdoor activities ranging from bushwalks and hiking to camping, mountain biking, abseiling and canyoning. You’ll discover wetlands, eucalypt woodlands, rugged bushland, lush rainforests and sandstone gorges. With stunning photo opportunities at every turn, you’ll come away feeling refreshed and invigorated.

CYCLING IN SYDNEY Cycling is a great way to enjoy the natural beauty of the city and see Sydney’s famous attractions. With a dedicated network of cycle paths in the harbour city, as well as beachside bike tracks and harbourside promenades, you can treat the support crew to a guided tour or create your own cycling adventure.

Hassle Free Bicycle Transport • • • •

Bikes transported fully assembled No more packing, unpacking, bike bags or damage at airports Pickup: Sydney, Canberra, Brisbane, Melbourne Phone: 0404 404 029

www.tribiketransfer.com.au

MOUNTAIN BIKING Explore Sydney by venturing on a short, easy ride or half-day and whole-day mountain bike trails. Choose from mountain trails in the Royal National Park, the Hornsby Park Bushland Reserve or along coastal tracks in the Northern Beaches to view the beautiful scenery of the city.

For more information on places to stay and things to do visit www.destinationnsw.com.au or www.sydney.com

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OR ROLL! 12K

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PODIA-TRI

FREEDOM VS TECHNIQUE? Words: Patrick Oughtred - Sports Podiatrist, Pro Feet Podiatry

In a world where we strive to be the very best we can, we can be fooled into believing that one particular way is the ‘the best’; because what works for one person works for everyone else, right? Wrong!

Running technique is a question I get asked about all the time; “what’s the best way to run? Up on my toes? Striding out?” The fact is that there is no ‘best’ technique that’s a one size fits all. Running technique has been a hotly debated topic over a number of years, especially since the rise of barefoot running, and everyone has an opinion on it.

Running is a natural, innate form of movement, just like walking. And just like walking, we need to ‘train’ ourselves to move effectively and efficiently. To run well is a skill, whether you are an elite athlete, or a weekend warrior, you need to have developed complex motor patterns, have well rounded functional strength, and follow a structured progressive overload training program (slow and steady wins the race).

The human body is an amazing piece of machinery, it is able to adapt with time and evolve its own movement patterns to suit its activities. Walking is a perfect example

of this; everyone will walk visually the same way, one foot in front of the other, arms swinging by their side. But if you look closely, there are very subtle differences between everyone, which is because everyone is vastly different; this is the same for running.

The human body will move in the most efficient way it can, to minimize energy expenditure, maximize output (performance) and reduce the risk of injuries. Yes two elite athletes whose running technique appear similar, but if you analyse both running styles, there will be differences.

This is due to internal factors; functional strength, skeletal structure, muscle composition, and external factors; footwear, training load, training surfaces etc. Your brain will determine the best way for you to run, based on all these variables, and with improvement in all these components, your running technique will evolve again, and again.

The best people to guide you to becoming the best runner you can be, whether you are a social or elite runner, are the professionals that can evaluated your injury history, running technique and functional

strength, and incorporate a well structured, progressive (slow building) training program. These professionals include Running Coaches, Sports Podiatrists, Physiotherapists, and Exercise Physiologists.

So when you next go for a run, remember to keep it natural, and enjoy the sense of freedom that running provides.

Happy Running!

Patrick, Patrick Oughtred is a Sports Podiatrist at Pro Feet Podiatry. He is a keen runner, and has a real passion for helping people achieve their activity goals.​​ www.profeetpodiatry.com.au

1 OCTOBER 2016 BE PART OF THE FUN

42.2

Marathon

21.1

Half Marathon

10

10km Lap the Lake

5

5km Family Fun Run

A celebration of healthy lifestyles, active communities and a love of the outdoors, the Western Sydney Marathon is a festive day out for the whole family. Compete in the Family Fun Run or complete the gruelling 42.2km Marathon.

Registrations close 28 September 2016 westernsydneymarathon.com.au

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SUNDAY 31 JULY 2016 Challenge yourself or just have fun!

BLACKTOWN

RUNNING FESTIVA L Westlink M7

Blacktown Running Festival Events ● 42.195 km Cities Marathon ● 21.1 km Half Marathon ● ● 10 km Run/Walk ● 5 km Run/Walk ● 2 km Kids Marathon ● All races start and finish at Blacktown International Sportspark (BISP).

All entrants who finish their respective courses receive a free visor, drawstring bag, official medallion and a Runner’s World Magazine voucher.

$ 20,000 Prize Pool You can complete a form or register online at

www.blacktown.nsw.gov.au/runningfestival

@blacktowncc

I Love Blacktown

9839 6000

Wet Weather Hotline 9839 6577

TRI-TRAVEL: SYDNEY

INDOOR TRIATHLON IS COMING TO SYDNEY Hills Tri Club has partnered with C2k Fitness & Aquatic Centre Castlehill, to host a winter triathlon: indoors!

Consisting of a 10 minute pool swim (only 2 people per lane), 30 minute stationary bike and 20 minute treadmill run.

Competitors earn points for each leg based on how far they can travel during this time.

All disciplines are equally weighted, so only the best ‘all round’ athletes will win.

Indoor tri is a great way for new people to be introduced to the sport without having to face an open water swim - you don’t even need to invest in a bike. It’s a safe, fun, comfortable environment where all control is at your fingertips.

Whilst the race has been set up with newbies in mind, seasoned athletes can test themselves over winter too: there are $1000’s of prizes up for grabs for the top five overall males/females.

The event is open to everyone: you don’t even need to be a Triathlon Australia member – just someone who is keen to participate and have fun.

The event to be held on the 4th of September runs over nine waves and is capped at 144 people.

Head over to www.hillstriclub.com and enter for $40, which also includes a t-shirt and a drink bottle.

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RUN AUSTRALIA IS BACK FOR 2016 AND WE’RE 100% FOR OUR COMMUNITIES! Since 2009 Run Australia has raised over $4.4 million for Child health care projects around Australia all of which was generated from over 117,000 passionate participants running, walking or rolling for KIDs in need!

Our fun runs are like no other as 100% of registration fees go to kids in need in each local community.

There is an event for everyone, 12km run, 6km, 6km family walk and an amazing 1km Kids run with live entertainment every kilometer!

The fun doesn’t stop at the finish line, it’s just getting started! We’re really excited to introduce our post run/walk festival which includes tones of free entertainment and rides for the kids (big kids included!), food trucks, stretch stations, free giveaways and an exclusive live performance by a Aussie super star!

If you’re in Townsville or Wollongong you’re in luck as Samantha Jade will keep you moving! Other big names to be announced for Newcastle, Ballarat and Geelong!

Join the fun and run, walk or roll today.

See you at the start line! www.runaustralia.com.au

THE CHALLENGE IS ON FOR ALL TO FIGHT MS! The 2016 Gong Ride will take place on Sunday 6 November and you can challenge yourself to the 90km course from Sydney or take on the 58km course from Engadine.

Both courses follow spectacular scenery as you make your way through the Royal National Park, enjoy the incredible views from Stanwell Tops, pedal over the breathtaking Sea Cliff Bridge before crossing the finish line in Wollongong amongst a backdrop of surf, sun and sand.

Whether you’re a seasoned cyclist or a recreational rider, commit to ride today and set yourself a personal challenge to pedal this November and achieve your fitness goals…you won’t regret it.

The ride is capped which means there are limited spots for each distance, so grab your friends and secure your spot today!

We hope you’ll join us for our 35th anniversary and ride to support people living with MS. #MSGONGRIDE For more information or to register visit: msgongride.org.au

TRI-TRAVEL: SYDNEY

WHATS ON IN SYDNEY Multisport events take place in Sydney year-round however the next 6 months are jam-packed with fun for both the avid athlete and their loyal support crew...

10 July 2016. The Sydney Harbour 10k and 5k is back, sponsored by Real Insurance, and giving you the chance to run around the sparkling Sydney Harbour in a flat and fast course. Bring along family and friends and make a morning of it with the kids.

23-24 July, 2016. The Australian Triathlon, Endurance & Cycling Expo, will take place on the at The Dome, Sydney Showground. It’s the only multisport exhibition in Australia, attracting triathletes, endurance athletes and multi-sport enthusiasts.

10 September 2016. Kick off the spring racing season with the JetBlack 12 Hour mountain bike endurance race. Awesome singletrack in the bush, creek crossings, fast transitions via dirt roads and paddocks and rewarding views towards the coast! Make it a weekend and stay in on-site accommodation with fun farm activities.

01 October 2016. The Western Sydney Marathon is celebration of healthy lifestyles, active communities and a love of the outdoors. It is a festive day out for the whole family. Compete in the Family Fun Run or complete the gruelling 42.2km Marathon.

31 July 2016. The Westlink M7 Blacktown Running Festival hosts the Westlink M7 Cities Marathon and Blacktown City Running Festival.

There are full 42km marathon, 21km half marathon, and 10km and 5km fun run events, and a kids 2km race, all starting and finishing at the Blacktown International Sports Park in Rooty Hill, Sydney.

06 November 2016. The 2016 Gong Ride follows spectacular scenery through the Royal National Park, over the breathtaking Sea Cliff Bridge before crossing the finish line in Wollongong amongst a backdrop of surf, sun and sand. Whether you’re a seasoned cyclist or a recreational rider, choose this challenge in November and you won’t regret it.

21 August 2016. It’s the same height as the Eiffel Tower. It is four times the height of the Sydney Opera House. Run, walk or crawl your way to the top of The Sydney Tower Eye and know that your efforts will help to raise important funds for Giant Steps in the The Sydney Tower Stair Challenge. See you at the top.

27 November 2016. Ironman 70.3 Western Sydney is set to impress triathletes with breathtaking views of the Blue Mountains along the cycle leg. The course will include the iconic Penrith Lakes, for the swim and the run leg provides a great access to spectators of the entire race creating a great atmosphere for everyone.

Photo credit: Delly Carr

75% OF PEOPLE DIAGNOSED WITH MS ARE WOMEN AND THE AVERAGE AGE OF DIAGNOSIS IS 30

RIDE TO MAKE A DIFFERENCE 6 NOV 2016

REGISTER NOW AT MSGONGRIDE.ORG.AU

Sunday 21 August 2016 Enter at active8change.com.au MultisportMagazine l 39

QUEENSLAND

QUEENSLAND IN FOCUS:

IS THIS YOU?

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QUEENSLAND

A

A MESSAGE FROM TRIATHLON QUEENSLAND

new season is just around the corner and triathlon is poised for the biggest season yet.

Recently Triathlon Australia reported the largest membership season ever, the strategic plan was released, and the Australian Sports Commission have applauded Triathlon for the national working behaviors which have been developed.

It’s been great to look back at the last six months and see what we have done to ensure Triathlon is prepared for the boom season ahead. The focus of late is to provide greater capacity for participation. This will happen through some great new initiatives.

Find your next starting line via our new look Triathlon Queensland website, enter a Nissan State Series race, or join us at the Scody Club Championships North Queensland.

We are pleased to be able to work with great race directors to expand the Nissan State Series into North Queensland. With the great expanse of Queensland, it’s not possible for athletes in the North to make races in the South East. Joining up with Tri Port, Yeppoon, and the Townsville Tri Festival

has provided the avenue for a true state series. We are ever grateful to our clubs and individual members who have taken the time to not only provide feedback, but also to work with us to develop these initiatives for the benefit of the triathlon community and those who will find their next challenge in triathlon.

To continue our preparation, the offseason has seen some coaching courses and some work within the technical community to assist with the increasing demands for coaching and officials for the exciting event calendar ahead.

The technical team for the 70.3 World Championships in Mooloolaba has been appointed, and we are so pleased to see 24 of the 43 officials coming from Queensland.

Congratulations to all those appointed. This is a credit to the dedication and willingness to put in hours of service to the sport.

Triathlon Queensland is fortunate to have professional athlete Sarah Crowley as the ambassador for our schools program. In the last issue I reported that just over 3600 students had been visited. Well, with Sarah now on board, we have seen almost a

doubling in the number of new participants we have been able to reach. Introducing triathlon to youth is a continued focus of our office and I know we will continue to reach big numbers in this area. Big numbers is one goal, but providing a great experience is also the focus. Triathlon Queensland clubs do an exceptional job of welcoming newcomers, and we know that the events within Queensland always hit the mark when anyone toes the start line.

Along with the announcement of the Australian triathlon team for the Rio Olympics, we were excited to see three of the six strong team originate from Queensland.

We look forward to Queenslanders Emma Moffatt, Ashley Gentle, and Ryan Fisher mixing it with the best in the world for a chance at Olympic gold.

So looking ahead to the coming season, there is so much out there to suit every age and every fitness level. Even those who won’t be competing this coming season, there are plenty of exciting events to attend as a spectator or access online.

I’m looking forward to a great big season ahead. If you haven’t seen already, check out the new Triathlon Queensland website and find your next starting line triathlonqld.com.au.

SEE YOU IN TRANSITION Tim Harradine, Executive Director Triathlon Queensland

MultisportMagazine l 41

PODIA-TRI

PRONATION & ORTHODICS

Words: Peter Charles, Accredited Podiatrist

Q.. PRONATION SEEMS LIKE A COMMON CONDITION. WHY DON’T SHOE COMPANIES MAKE A SHOE WHICH CATERS FOR THIS WITHOUT HAVING TO PURCHASE AND INSERT YOUR OWN ORTHOTICS?

WHAT CAN A SHOE DO TO HELP PRONATION? Shoe companies are investing more and more in understanding the biomechanics of how runners bodies work and engineering their shoes to provide optimum performance, comfort and injury prevention.

With all of these advances, what can the latest generation of shoes do to help the most common foot type, the pronated foot?

HIGHER DENSITY MATERIALS IN THE MIDSOLE Over a decade ago, technical running shoe companies started putting blocks of higher density materials within the sole of their shoes. This harder material can’t compress as easily and it is positioned on the inside of the heel and under the arch to reduce some 42 l MultisportMagazine

greater passive stability for feet that really pronate will make full continuous contact with the ground over a broad area all along the inside of the shoe where the arch is.

foot pronation (rolling in). The size, density, hardness and placement of this material all determines how much pronation can be reduced. Shoes for heavy pronators will have larger areas of harder materials along the inside of the heel and arch.

CLEVER MIDSOLE DESIGN FOR PASSIVE STABILITY The traditional high density materials for support have the negative effect of adding weight to the shoe. The higher the density, the heavier the material. Shoe companies have turned to re-inventing the shape of the shoe midsoles to provide support. Passive stability comes from making sure there is full contact with the ground under the part of the foot that needs the support. By having continuous full contact with the ground, the shoe can provide better support without having to use a harder, heavier and less natural feeling material. Shoes that provide

The green sole shows ‘passive stability’ under the arch where the green tread is continuous on the inside.

The green tread also shows the blown rubber outsole without the flex groove under the big toe.

PODIA-TRI

OUTSOLE DESIGN TO ALTER AREAS OF FLEXIBILITY More thought and care has gone into the design of the blown rubber tread that is used to strike the road or trail with. This material is hard to protect against wear, however this makes the material stiff. Shoe companies create cuts in this material which are called ‘flex grooves’ to allow the shoe to bend more easily in certain spots for a natural feel.

The deeper the grooves, the more flexible that part of the shoe is. By keeping the blown rubber connected in certain parts of the shoe, the stiffness is increased which acts as a better lever to resist the foot rolling off in a certain direction. Shoes for feet that roll in, especially at toe-off will have the blown rubber still connected on the inside part of the front of the shoe.

WILL SHOE DESIGN ADVANCE TO A POINT OF REPLACING ORTHOTICS?

This thoughtful engineering and design is very helpful with improving foot mechanics, but it can only ever do so much. There are some limitations with designing footwear that will prevent shoes from being able to perfectly correct all feet.

ANGLES UNDER THE FOOT Prescription orthotics use angled surfaces under the heel and forefoot to influence how feet work.

EVERYONE IS DIFFERENT Running shoe design is evolving at a rapid pace and these advances result in more specialised shoes that have more closely matched support, better comfort and a more natural feel. The race will still continue to find shoes that are lighter, faster, more comfortable and help with injury, but orthotics will always play a big role for a lot of runners who need that perfect correction as everyone is different!

These angles work more naturally and feel better than using a hard material to bully the foot into stopping pronation. There are limitless combinations of these angles that cannot be put into generic shoes as there would simply be too many combinations.

3D ARCH SUPPORT Prescription orthotics use a very accurate scan or impression of the foot to provide accurate and individualised support.

Running shoes do not use any arch contour at all as the companies know that everyone’s arch height and shape is unique.

Using a generic shape is a recipe for blisters and causing injury.

Pete: 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

MultisportMagazine l 43

QUEENSLAND

NISSAN STATE SERIES – YOUR TRI SEASON SORTED THE NISSAN STATE SERIES IS BACK – BIGGER AND BETTER THAN EVER, HANDPICKED FOR YOUR BEST SEASON YET. The series now incorporates thirteen challenging and diverse events right across Queensland and among them six Queensland Championships for age groupers. The Nissan State Series will kick off in July with the Greater Springfield Duathlon and TriPort Triathlon Festival.

With events in Queensland’s most unique locations, let the Nissan State Series take you to Hell and Back aka Goondiwindi - Hell of the West, north via the stunning Wide Bay and Capricorn Coast to Queensland’s tropics, Townsville & Port Douglas and south across the border for the iconic Kingscliff Triathlon. This is the destination triathlon series of your dreams.

Following the most successful season for the series with over 5,800 participants in the 2015/16 series, Triathlon Queensland have

collaborated with Race Directors in the North to bring in three new events to the series; TriPort Triathlon Festival, Yeppoon Triathlon Festival and Townsville Tri Festival – delivering a genuine Qld series.

As the only Championship triathlon series in Queensland, including all six multisport disciplines – Long Distance, Standard and Sprint Distance, Aquathlon, Duathlon and Cross Triathlon – it is the ultimate challenge for the multisport athlete and a true testament of all round performance, versatility and endurance across the season.

Triathlon Queensland Executive Director, Tim Harradine said “As the guardians of triathlon in Queensland, we are focussed on enabling opportunities for every Queenslander to be involved in triathlon, from participation to performance and we believe the Nissan State Series provides this opportunity.

The series is rewarding for both high performance age groupers and also presents a unique challenge for the beginner and every day triathlete with plenty of variety to keep things interesting. Set yourself a goal this season and track your progress across the series”.

TITLES UP FOR GRABS •Nissan State Series Champion •Nissan State Series Age Group Triathlete of the Year (Male/Female) •Nissan State Series U/16 Triathlete of the Year (Male/Female) • Nissan State Series Age Group Champion (from 7-9 yrs to 80+ yrs – Male/Female)

HOW IT WORKS Race in the Nissan State Series events and compete for points.

Points are awarded to the top ten finishers in each Age Group category for both males and females. Build up your points throughout the season for your chance to take out one of the coveted Nissan State Series Titles.

Hot tip: Queensland Championship races are worth extra points and are critical to take out the title!

To view the Nissan State Series Race Calendar or find out more about the series visit www.stateseries.com.au 44 l MultisportMagazine

LOVE THE RUN ÂŽ

Every runner is different. Each have a different running style, run a different route and need a different shoe.

We’ve got the brands, the range and the perfect fit to take you there.

26 stores located across Queensland

QUEENSLAND

CYCLEFEST EVENT BRINGS THE STATE’S BEST PRO-RIDERS TO THE SUNSHINE COAST… The GIANT Sunshine Coast CycleFest returns to the event calendar in 2016 on the 24th & 25th September with a line-up of exciting events for beginner, amateur and pro-riders alike.

Following on from a successful launch in 2015, this year’s event line-up has been bolstered with the inclusion of the Brisbane Camperland Queensland Road Team Series (QRTS).

Event spokesman Adam Mathieson said if early registrations are anything to go by, we will see a significant increase in participants and spectators in 2016. “We have always promoted CycleFest as an event that suits riders of all abilities. From a coast cruiser to a weekend warrior, riders can choose to take part in the 100km challenge or a leisurely 25km ride along the Coast.”

The GIANT Sunshine Coast CycleFest is the only dedicated cycling event in the region where riders can ride the same course as the Pro’s under closed road and Police controlled conditions.

The exciting 2016 program looks like this: Saturday September 24th 2016 6am Palmwoods The Coast Life Homes Mountain Challenge - This is a closed road 8km time trial from Palmwoods to Montville. This event is open to all riders.

2pm Cotton Tree Cricks SKODA Gran Prix Street Crit – (QRTS riders only).

Sunday September 25th 2016 6am Cotton Tree QRTS Men’s 110km Road Race QRTS Women’s 100km Road Race WIN NEWS 100KM Gran Fondo – open to all riders. – A 100km Police controlled ride taking in some of the coast’s most scenic and enjoyable riding areas and with 1000mtrs of climbing, it provides for a great day in the saddle.

8:15am Yaroomba Maroochy RSL 25km Piccolo Fondo – open to all riders- A 25km Police controlled roll along the Coast following the main riding groups.

This ride is perfect for riders that are new to cycling or just wanting a casual ride with friends and family.

The GIANT Sunshine Coast CycleFest also helps raise funds for SANDS Queensland - a grassroots member organisation that provides support, information, education and advocacy for parents and families who experience the death of a baby through miscarriage, stillbirth, newborn death or other pregnancy losses. SANDS members are bereaved parents who provide essential care to each other through peer support.

DOWNLOAD YOUR FREE TRIAL FitnessFirst.com.au/try-us/ 46 l MultisportMagazine

Photo credit: Buderim Media

“If you are new to cycling or thinking about getting a bike, this is a great event that allows you to set yourself a number of personal goals that are very achievable.

Best of all, you have 3 months to prepare - Ride up Montville, then back it up with a 100km or 25km group ride on Sunday,” said Mr Mathieson.

The event is sanctioned by Cycling Australia, Cycling Queensland and supported by the Sunshine Coast Council and Visit Sunshine Coast. In 2016 there are newly launched corporate team packages and Super Keen pricing for early registrations.

Register now at www.sccyclefest.com.au or email info@sccyclefest.com.au

get there



          "Y o ur Pa r tn e rs i n S u c c e ss"

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WILDTHING RACE

8 October 2016 Beach Run 4k / 12k I Sup/Kayak 3k / 15k Kayak / Mtb / Run 25k / 50k

EARLY BIRD ENTRIES NOW OPEN www.wildthingrace.com

QUEENSLAND

knowledge to us newbies, which was very helpful, especially at dinner times when it was virtually war as to which group of riders got to the local sports clubs’ bain marie’s, trays of lasagnes and roasts first.

THERE WERE CERTAIN TRICKS TO GETTING TO EAT FIRST. DEALS WERE DONE, SOMETIMES MONEY EXCHANGED HANDS.

SYDNEY TO SURFERS. 850KMS. 7 DAYS. Words: Sheridan Bosworth - Storm Cycles For one day each May for the past five years, (since we opened Storm Cycles, Tugun), we had seen large groups of cyclists riding past the shop on Golden Four Drive, in their ‘Sydney to Surfers’ (S2S) cycling kit. What piqued my interest is that they weren’t all elite looking, string bean, Robbie McEwen type cyclists. They were a mix of old, young, women, and men of all shapes and sizes.

Not dissimilar to what you might see in any Sunday social bunch ride. And they had just ridden 830kms in 7 days, with 20kms to go until the end of their journey.

So I googled. And the seed was planted.

I fertilised the idea by mentioning it to MadonnaVelo Ladies Cycling Club, and soon we were seven. Seven Gold Coast

Madonnas heading for Sydney, Julie, Tina, Jodie, Lauren, Marina, Judi and myself. We ranged in ability from one lady having only road-cycled for four months, to one experienced lady who had already completed this ride twice before but years earlier. Also in our mix was an off-road triathlete who had barely sat on her roadie in the past year!

The 850km Sydney to Surfers Ride is a veteran of the charity ride scene, currently in it’s 18th year, and is organised by Rotary Engadine, fundraising for Father Chris Riley’s Youth off the Streets. This year they raised over $140,000 in total.

On the first day, we assembled under very wet and grey skies in Sydney. It wasn’t enough to dampen the spirits of the riders, the excitement was infectious. Being seven ladies from the Gold Coast, six of which were S2S “virgins”, we were a bit of an anomaly.

A large percentage of the 140 riders had done the S2S several times previously. They were more than willing to pass along their

The most inspiring group of riders was “the kids” as they were affectionately called. The courageous youths who were working hard to get off the streets. Some of them had barely ridden a bike prior to starting, others’ training consisted of riding to and from school. To have them along motivated us every day to “just keep pedalling”. This was easy compared to the challenges the kids had faced in their short lives.

We averaged 130km per day over seven days, and stopped every 40km-50km for food and a rest stop. This made the ride infinitely achievable. There were no huge L’Alpe d’Huez type mountains to climb, just a couple of rolling hills every now and then, and some pinchy little climbs here and there. We rode on the highway, on country roads, through all sorts of towns and villages, in-land and on the coast.

The last day was fantastic, especially for us Gold Coast ladies. We were so high on adrenalin to be so close to our goal that the last 130kms felt like nothing. The memory in our legs carried us home.

Need First Aid or CPR training for your workplace?

Want a local elite athlete to come onsite for training?

Try First Aid Accident & Emergency Scott Whimpey, director of FAAE is a local Gold Coast first aid specialist and former elite athlete, winning the Kokoda Challenge with Nike Hammer and some amazing PB’s like a staggering 66min half marathon, 14:20 5km and a qualifier for the world Ironman champs in Hawaii.

Scott has an elite emergency training team that have trained over 40,000 local people from the Gold Coast to Northern NSW and are ready to train in your workplace.

Scott and the team also support local charities like the Ronald McDonald House, Gold Coast Active & Healthy Alliance, parkrun Australia and more.

For a quote or bookings contact the team at FAAE on www.firstaidae.com.au or call the office on 07 5520 5068 MultisportMagazine l 49

QUEENSLAND

Foot & Leg Pain?

• Comprehensive lower limb assessment

• Digital analysis of running and cycling biomechanics • Eliminate pain

• Enhance performance

• Running & cycling-specific orthotics

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SPTC - MIAMI

SURFERS PARADISE TRIATHLON CLUB

TRIATHLON PERFORMANCE STRATEGIES

The SPTC has a full triathlon training program catering for the beginner to the Ironman, kids and juniors. Sign on, new members welcome – all levels.

• Personalised and specific programs.

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• Tap into 23 years of experience in triathlon.

Jenny Alcorn 0409 550 445 trijenn@optusnet.com.au

Call Des today 0439 752 591 or email: trinut@bigpond.com.au

www.sptc.com.au

CYCLING CYCLING CYCLING

Come & join us at Team T-Rex, we love to meet experienced and new triathletes all levels welcome.

Junior Raptors Tri program ages 7 -13. NEW: Off Road Triathlon Group. Online programs available.

Ph: 0414 777 319 www.teamtrex.com.au

SARA CARRIGAN SARA SARA CARRIGAN CARRIGAN OAMOAM

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PO Box 4455 Robina Town Town Centre Centre QLD QLD 42304230 PO Box 4455Robina tt 0417 0417 780 • Achieve • wonders Achieve your your goals, beEnjoy motivated beamotivated •riding the wonder • Enjoy ofgoals, bike! t 0417 780 183 780 183 183 Robina Town Centre QLD the 4230 Robina Town Centre QLD 4230 e sara@saracarrigan.com and inspired, and inspired, meet meet others, others, have have fun! fun! e sara@saracarrigan.com e sara@saracarrigan.com • Achieve your goals, be•motivated Achieve your goals t 0417 780 183 tw 0417 780 183 saracarrigan.com • From • From totaltotal beginner beginner to elite to elite w saracarrigan.com w saracarrigan.com and inspired, meet others, have fun! and inspired, mee e sara@saracarrigan.com e sara@saracarrigan.com • From total beginner to elite w saracarrigan.com • From total beginn w saracarrigan.com

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Skype consults available

Take off for a Tri in the Tropics

Colorbond Airlie Beach Triathlon August 27-28, 2016

Queensland Country Health Fund Bowen Triathlon October 15-16, 2016

FujiďŹ lm Hamilton Island Triathlon and Whitehaven Beach Ocean Swim November 12-13, 2016

Registrations are open, visit: www.whitsundaytriclub.com HAMILTON ISLAND RUNNING & TRIATHLON CLUB

VICTORIA

VICTORIA IN FOCUS:

IS THIS YOU?

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VICTORIA

O

A MESSAGE FROM TRIATHLON VICTORIA

ne might think that winter would be a little ‘light on’ for the Triathlon Victoria office, but that couldn’t be further from the truth. Whilst there are less demands than the ‘in season’ week to week nature of triathlon events, we have been ‘bunkered down’ reviewing the 15/16 season and getting ready for the first event of 16/17 – Race 1 of the Victoria Duathlon Series (Race 1) – in less than 28 days.

Our reflection of the season past is that the staff, board and stakeholders (clubs, race directors, coaches, etc.) can be proud of what we have achieved together in 2015/16, highlighted by: • a record of 3201 members across the 43 affiliated clubs (in Victoria)

offered a place at the 9-day intensive Triathlon Performance Coaching Course (Level 2) • 12 new Technical Officials (including 5 from regional Victoria) joined the team of 37 existing officials who together supported 218 appointments across sanctioned events • recognition for 52 individuals at the Annual Awards Breakfast who have contributed and excelled over the season and Rohan Phillips awarded ‘Legend of Multisport’ status • crowning of 25 Age Group Champions and both Bayside Triathlon Club and Geelong Performance Coaching taking out the ‘Champion Club’ awards in the inaugural Victorian Triathlon State Series

• 4 podium finishes in the Australian Junior Triathlon Series from members of the Triathlon Victoria Development Program (youth and junior)

• new partnerships with the Victorian Government’s Play it Safe by the Water campaign - raising water safety awareness, and VicHealth to grow participation through TriActive (adult participation program) and Trystars (junior participation program – club and school)

• 56 new Development Coaches were accredited and a further 13 coaches were

• new official bike partner Swift Carbon and member benefit of 15% off in store

• 30,551 individuals take the starting line at a sanctioned event

Like all businesses we are constantly looking to be better at what we do and expand the scope of our role in growing and sustaining participation in triathlon. Our work over winter is to further engage with our stakeholders to align our efforts in making sure that everyone’s experience in triathlon is positive and rewarding. We are looking forward to these conversations and delivering greater support and value next season and no doubt breaking some more records.

SEE YOU ON THE STARTING LINE SOON Grant Cosgriff Executive Director, Triathlon Victoria

PS – Become a member today and benefit from year round training and racing insurance coverage, get connected to clubs, coaches and like-minded people to train with, learn more and have fun. Give the office a call on 03 9598 8686 or search www.trivic.org.au for your nearest club.

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VICTORIAN CHAMPIONS AWARDED AT ANNUAL BREAKFAST CELEBRATION

THE SECOND ANNUAL TRIATHLON VICTORIA AWARDS BREAKFAST WAS HELD ON SUNDAY 16TH MAY AT THE SANDRINGHAM YACHT CLUB, OVERLOOKING THE BAYSIDE SECTION OF PORT PHILLIP BAY IN THE HEATHLAND OF VICTORIAN TRIATHLON. An appropriate place for a celebration of achievements and contributions that make triathlon great, the breakfast recognised members for their various efforts over the 2015/2016 season and crowned the inaugural Victorian State Series Champions.

Not only were the high performance achievements of athletes recognised, but the dedication and commitment of coaches, technical officials and volunteers from clubs across Victoria.

A highlight for many during the morning was when the esteemed President’s Special Recognition Award was awarded to Craig Percival for his efforts raising over $80,000 for the John McClean Foundation. To do so, Craig completed eight ironman distance triathlons in eight days in the eight states and territories of Australia.

Craig’s 8in8in8 dream became true in March 2016, when what started as a thought bubble on a plane returning from Hawaii became reality when Craig Percival crossed the finish line at Albert Park. Whilst Craig redefined his mental and physical limits he also delivered on his promised fundraising target. Craig brought triathlon to mainstream media through channel 9’s news coverage and has featured prominently in the various triathlon and multisport mags.

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The premiere of the 8 minute trailer of the 8in8in8 documentary to be released later this year showcased a snapshot of just what Craig endured and the achievement he has had.

ROHAN PHILLIPS NOW JOINS EMMA CARNEY, STEPHEN FOSTER, TIM BENTLEY AND DAVID AND PENNY HANSEN AS VICTORIAN LEGENDS OF MULTISPORT. The morning saw Australia legend Rohan Phillips named amongst the greats as a Victorian Legen of Multisport. The function room echoed with laughter as guests were entertained with tales of the earlier triathlon days from Rohan. Phillips triathlon greatness began when he first plunged into a pool four months before his debut triathlon, the 1981 Nautilus Melbourne Triathlon, which he won.

The winner’s prize was a ticket to compete in the February 1982 Ironman Hawaii.

Swimming inexperience probably thwarted Phillip’s overall placing on the day, although he managed the twelfth fastest bike time with two punctures.

Back home in Australia, Phillips went on to launch an unbroken winning streak over a period of approximately twenty months.

The winning streak only ended in November 1983 when Phillips competed in the second Geelong Endurathon just one week after racing in Hawaii.

VICTORIA

Phillips brought an independent approach to the challenges presented by triathlon; he wore skin suits made by Hillman Cycles long before others picked up on the idea, he bolted cycling shoes to his bike pedals to make transitions quicker, and kept a nutrition diary.

ran next to her for the entire marathon, pushing her to the finish line in 3hrs 46min which earnt her second place in her age group and a lifelong Kona spot. He finished in an amazing 10hrs 16.

Whilst this story will inspire many to continue

into a mainstream club environment and has been supported by his coaches, his sister Tash and parents.

Learning takes more time and is more challenging for Andre in all aspects, but his positive attitude and pride as a role model to other multiclass athletes inspires him and others to “raise the bar” of possibilities.

The ‘force in the north’ leader of BCB Multisport, Roy Solterbeck was awarded Club Volunteer of the Year. Roy has been instrumental in re-establishing BCB Multisport (formerly Brunswick Baths Tri Club) after a hiatus of three years during which the club effectively closed down for the renovation of the Brunswick City Baths.

Roy has worked tirelessly with all stakeholders and athletes in the Brunswick community to re-establish a triathlon club in the northern region and the clubs significant growth is testament to this work. He has been involved both in an administrative capacity, doing everything from arranging funding for training sessions, coaches, partnerships and sponsorships, and in event management, as well as racing and getting his hands dirty putting up the club’s marquee on race day.

A finalist for the Triathlon Australia Age Group Coach of the Year, Geelong Performance Coaching Head Coach Stephane Vander Bruggen was named Victorian Age Group Coach of the Year.

Stephane was also awarded a Most Inspiring Performance Award, for his performance at Ironman New Zealand - Taupo 2016, where, leading his age group in the bike until the 50km point where his seat snapped from the post. Stephane stopped and attempted to repair this to no avail. Instead of giving up, he stuffed the saddle into his trisuit and continued to ride without a saddle - just his seat post.

He finished the ride in 5hrs 29 and exited T2 with GPC athlete Nicole Robertson. He

when all seems lost it has overshadowed the reason Stephane headed to NZ with the goal of breaking 9 hours and that was to raise funds for the John Maclean Foundation following a couple of serious bike incidents amongst the GPC squad. He created a funding page to help provide financial support for people that are in wheelchairs, and raised several thousand dollars.

There were many inspiring performances in Victoria across last season, which led to a second Most Inspiring Performance Award been awarded to Andre Ascui. Andre is a multiclass athlete with an intellectual disability and vision impairment. He joined Inclusive Sports Training in late 2015 and participated in swim/run/cycle sessions.

He competed in his first ever triathlon at Sole Motive Race 2 and won the state Multiclass title for post school triathlete. He enjoyed this event so much he and his sister Tash joined the beginners Tri program with Hawthorn Tri Club and continued training with IST. With the support from both training groups Andre improved enough to step up for his next race, the State Sprint Championships.

He won his division with the help of Tom his HTC buddy and there is now no stopping Andre. He recently completed the Mt Martha Sprint, taking a huge eight minutes off his 5km run time. Andre has had to adapt to fit

Triathlon Victoria would like to thank clubs, members and Race Directors for their support during the 2015/16 season and congratulate the following members on their outstanding achievements and awards.

2016 Triathlon Victoria Award Winners Male Junior Athlete of the Year – Kurt McDonald, Endurance Team Female Junior Athlete of the Year - Karolina Czjkowski Most Inspiring Performance Award: Andre Ascui, Hawthorn Triathlon Club and Stephane Vander Bruggen, Geelong Performance Coaching Club Coach Award – Brian Vernon, Mornington Peninsula Triathlon Club Age Group Coach of the Year – Stephane Vander Bruggen, Geelong Performance Coaching Technical Official Award – Andrew McGuire, SBRG Performance Club Volunteer Award - Roy Solterbeck, BCB Multisport President’s Special Recognition Award - Craig Percival, No Limits Endurance Legend of Multisport Award - Rohan Phillips 2015/16 Victoria Triathlon State Series Winners 12-15: Eleanor Karahasan / Daniel Bodilly 16-19: Sarah Dobie / Luke Burns 20-24: Alice Duff / Paul Marchant 25-29: Hannah Blanchett / Tyler Phillips / Ben O’Neill 30-34: Catherine Allison / Stephen Hadley 35-39: Nicole Robertson / Jason Shields 40-44: Louise Shaw / Clint Van Beveren 45-49: Helen Roach / Raymond Joy 50-54: Celine Hepworth / Mark Jankovskis 55-59: Elizabeth Gosper / Neale Pugh 60-64: Maureen Grant / Philip Hanley 65-69: Heather Carr / Paul Emery 70 + : Ken Murley Victorian Triathlon Series Club Shield Small clubs - Geelong Performance Coaching Large clubs - Bayside Triathlon Club Club Performance Award - Bayside Triathlon Club

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VICTORIA

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! Reader question: How do you lads get through Man-flu at this time of year?

C: The Dreaded MAN-FLU... You don’t want to catch it this winter boys. MAN-FLU is the real deal, enough to knock even the most hardened athlete off his feet. I read once where they surveyed over 1,000 men and 100% of them, said that MAN-FLU felt worse than child birth.

B: Many cultures around the world recognise it as the not so silent killer. The only way the Owner / Trainer can simulate manflu and thereby become aware of how to diagnose it is to say no to the entry for an Ironman the boys had talked up for three months.

Obviously once the symptoms of blubbering, lethargy, shirking of house chores and strong fever are identified, normal transmission should be resumed and the race entry

actively supported. After all it doubles as the next family holiday.

T: Many of our better half’s complain of our moaning while struck down with Man-Flu. We don’t ‘moan’ when we have Man-Flu. We emit involuntary groans of agony that are entirely in proportion to the unbearable pain we are in.

C: I don’t get Man-Flu often, but on the few occasions that I do... I want nothing more than to get out of bed and come to work, but I am too selfless to risk spreading this awful condition amongst my friends and colleagues.

B: I believe that full recovery from Man-Flu will take place much quicker if the poor

suffering male’s simple requests for care, sympathy and regular cups of tea or coffee are met.

T: If you didn’t die from your Man Flu (possible, but not common) it is imperative that a period of convalescence is taken. All to often men try to soldier on through the last symptoms only to be flung back into the depths of the illness because they didn’t rest for the full term of the condition. Begin by moving short distances away from the sofa. Try not to mention your near death experience. Try to eat food that is ‘healthy’ rather than ‘comforting’. But don’t overdo it.

C: Every minute in this country one man is struck down by Man-Flu. Ladies, all we ask is that each of you offer us a cup of tea or coffee, some kind words and your undivided attention and care. Then maybe, just maybe, we’ll beat this monstrous disease together.

Note from Ed: When man-flu rears it’s ugly head at our house the only cuppa that is offered is a cuppa-concrete. Sorry boys.

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LOCATIONS | BRIGHTON | HAWTHORN | GEELONG | COLAC | LARA | BARWON HEADS | DRYSDALE 56 l MultisportMagazine

VICTORIA

TRIATHLON VICTORIA DEVELOPMENT PROGRAM PROFILE

»»»»»»»»»»»»»»»»»»»»»»» Kurt McDonald – Endurance Team After winning the ITU Youth National Triathlon Championship last year Kurt suffered several setbacks with injury leading into this season. Coached by his father Deiter, they took the long slow way to planning his 2015-16 season. This was done by Kurt competing in specific and selected races to aid his recovery.

Kurt won the Victorian Sprint Championship in the Draft legal 16-19 age and went on to take 3rd in the Australian Junior Triathlon Championships at Devonport. He followed this by 8th in the Junior Oceania Championship in New Zealand.

The accumulation of these results has Kurt selected as a non-travelling reserve for ITU Junior World Championships.

Q & A WITH KURT How long have you been racing Triathlon?

I started competing in triathlon in 2012. I initially raced the enticer events and now compete at a national level in the ITU format.

What made you decide that Triathlon was the sport for you?

I was originally a cross country runner, however I was after more variety in my training so triathlon was the sport for me.

Dad had been competing in triathlon for a number of years already so training alongside him also made the sport very enjoyable and enticing.

Triathlon career highlight?

My biggest highlight to date is winning the Australian ITU Youth Triathlon Championships in 2015. After three national silver medals finally winning an Australian title was incredible.

Life outside of Triathlon?

Family and friends are very important to me

outside of triathlon however I heavily value my education. It is something I really enjoy and it provides a good outlet from triathlon.

The best points of belonging to a group like the TVDP? Belonging to a group like TVDP allows me to bond with like-minded people. It is also very valuable to have a team feeling in an individual sport that can often feel rather lonely.

What you hope to be doing in ten years’ time?

In 10 years’ time I hope to have had a very successful triathlon career and still be competing, possibly in long course racing instead of ITU.

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SEPT 24-25 2016

incorporating Round 4 of the

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