Multisport Magazine - QLD Winter Issue

QLD

ISSUE # 16 WINTER 2015

Ben Cook

Shares his Glory PLUS Race reports Exclusive Interviews Pull-out Race Guide Nutrition tips Giveaways

Ultra Awesome...

Tales from the Trails

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EDITOR’S LETTER

Welcome... to our Winter edition of Multisport Mag

I am thrilled to say we have successfully launched Multisport into New South Wales and Victoria.

It has been great to connect with the clubs and race directors down South and share our publication with them.

We were so impressed with Ben Cook’s recent win at the Gold Coast Triathlon - Luke Harrop Memorial race that we decided he was well worthy to grace the cover of Multisport Magazine this issue. Read Ben’s story on page 8.

Our age-grouper of the issue is Phil Moss from Multisport Gold.

Phil has completed nine Ironman events in five years - wow!

This issue we embrace the off-season with some tips for mixing up your training over winter. We have a great trail run feature called

Celebrate your triathlon journey with us, share your inspiring stories and send us your pictures. Enter our competitions and get social with us on facebook and Instagram. Look out for us quarterly in race packs, aquatic centres, parkruns and multisport outlets!

I hope you enjoy the fun between our inspiring pages and pick up the odd tip or two along the ride.

Until next issue, take care...

Connect with me...

Natalie - phone: 0402 266 196 email: editor@multisportmag.com.au www.multisportmag.com.au

48

06 48

‘Ultra Awesome’ on page 30. There are loads of awesome people out there competing in crazy events for personal reasons, for charity, for fun, we have captured just four of them - check it out inspiring stuff!

10

QLD

ISSUE # 16 WINTER 2015

Ben Cook

Shares his Glory PLUS Race reports Exclusive Interviews Pull-out Race Guide Nutrition tips Giveaways

Ultra Awesome...

Tales from the Trails

OFFICIAL MAGAZINE OF

Cover: Ben Cook Photography by: Eyes Wide Open Images

MultisportMagazine

FREE TO A GOOD HOME

CONTENTS PAGE

5

Contributors: We have assembled a stellar line-up of experts to keep you informed on all things Triathlon and Multisport.

A message from Triathlon Queensland There’s a shift in the weather and there’s been a shift in my personal passion. I have certainly caught the Triathlon bug since joining Triathlon Queensland, and now I’m wondering what took me so long.

I’ve certainly enjoyed the opportunity to attend several events and play a role in delivering a couple too. It’s amazing to see firsthand what this great sport has to offer, and just how healthy the sport is with continual growth.

These first number of months have allowed me to assess where the business of triathlon is, where we should be headed, and to also get a big picture perspective by coordinating with my peers across the country.

In my first couple of forays into triathlon, I can tell the swim is clearly my strength but I quickly disappear back in the field during the cycle and run. This has caused me to look at my training, nutrition and skills. In a similar approach, our office has looked at some of our strengths as a sport, and has formed some quality approaches given our nature to continually improve.

I will note that the sport culture within Triathlon is my favourite part of the sport so far. It certainly has been great to get a pat on the back, a quick hello, or even a tip as all you fit athletes pass me on course. I’ve also enjoyed the chance to have some great conversations around recovery and presentations.

The team at TQ are heavy into planning, and we look forward to some great sport developments moving forward.

I would like to thank all of you for your hard work in preparation for event participation, the coaches who help you get there, the technical officials who give so much to triathlon, the volunteers who make our events work, and the race directors for such high quality presentation of this wonderful sport.

Hopefully I’m harder to catch soon.

Tim Harradine – Executive Director, Triathlon Queensland

SWIM Trent Grimsey - English Channel World Record Holder, 2012 FINA Open Water Grand Prix Champion, 3 time King of the Sea, 3 time Australian Open Water Champion. www.grimseysadultswimfit.com RIDE Professional cyclist, Sara Carrigan is one of Australia’s most passionate advocates for sport. Sara has been a professional cyclist for over 13 years, greatest sporting success is winning a gold medal at the 2004 Athens Olympics. www.saracarrigan.com RUN Jackson Elliott, Teacher and Coach - Level 1 ATFCA. Coach at Nudgee College 2000-2005 Assistant Coach X-Country and Athletics, Marymount Primary 2006-2013 Head Coach X-Country and Athletics. 2013 QLD X-Country Champion 8k and 12k.

TRIATHLON Adam Gordon – ‘Adsy’ Professional Triathlete.

The times when it hurts the most, and when there is no-one around in training, is the time when you will learn the most about yourself and your willingness to succeed. www.adamgordontriathlete.com PODIATRIST Peter Charles has a Bachelor Health Science (Podiatry), MAPodA, Accredited Podiatrist, Bachelor Science. Owner of Shoes Feet Gear.

Peter is a passionate runner and triathlete. www.shoesfeetgear.com.au INJURY MANAGEMENT Britt Caling is an APA Physio at Gold Coast Physio & Sports Health and an adventure race athlete. Britt has a special interest in analysing sports biomechanics improving sports performance and rehabilitation. www.mygcphysio.com.au

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

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

6 TRIATHLON

Make the most of the off Season.

Words by Keiran Barry

When winter comes, most people think about warm fires, watching movies, eating hearty meals, having a few drinks and cultivating their bellies. Most triathletes think about long, aerobic training and building a base to get them ready for next season.

This winter why don’t you think outside the square a little and challenge your body and mind with some new activities that might see you come back next season better than ever physically and mentally. The key to that physical and mental rejuvenation is to work on overcoming your weaker areas, but here’s a way you can have some fun and laughs at the same time.

HAVE A BREAK

Pro athletes will typically have a month long break to allow the body and mind to recover, yet many age group athletes just keep ploughing through. Unfortunately this can be very counterproductive, as without good recovery between seasons, you will struggle to get better next year. So follow the lead of the pros and have a break.

Forget about triathlon for a month; have a non-triathlon holiday (without your bike and runners), spend some time with your partner, your kids, your non tri friends, your dog. Hopefully they will remember you and be grateful for some attention.

TRY AN ADVENTURE HOLIDAY

Once your break ends you will be starting to think about building your base, but endless k’s running and riding can get a little dull. An active holiday is a great way to get a big chunk of base work in a new and interesting way.

• You could book a cycling holiday, there are plenty of options to choose from in MultisportMagazine

terms of location, trail or road, daily km’s covered and accommodation options.

• For real fun you could do a week of cross county skiing. These athletes typically have the highest VO2 max of any endurance athletes. You will get to do a lot of muscle building, aerobic training with no impact stress on joints, with the added bonus of training at altitude.

• Some of the world’s top tri coaches have athletes develop their aerobic base by hiking. A day walking through bush tracks is physically exhausting but far less stressful than running. There are endless trails across Australia with walks ranging from a few hours to several weeks.

Sadly you can’t go on holidays all winter (well I can’t anyway), so how do you get variety in your regular training.

MOUNTAIN BIKING

Bike skills are important no matter what level of racing you compete in. Nothing sharpens your skills more than narrow, winding trails where you need to be able to react quickly to changes in direction, terrain and obstacles. Trail riding is also great as a way to significantly improve your ability to climb seated and standing.

Going off road has enormous benefits in terms of skill, strength and developing confidence on the bike, but more importantly it adds an extra element of excitement and fun to riding that can easily be lost with endless long road rides.

Don’t let people scare you with the danger factor of trail riding – while it might be true that your chance of a fall does increase slightly on a trail, if you ride within your own comfort zone and to your own ability level, the odds of a crash are minimal and at least you know you won’t have to put up with peak hour traffic, big trucks and agro drivers.

HIT THE TRAIL

Most areas of Australia have a cross country running series over winter. Athletes from a cross country background are typically strong runners with great tactical awareness.

There is a number of reasons why: • Every time your foot hits the ground during running your muscles store energy – the speed you run is largely determined by the release of that energy during the push phase. Any vertical or lateral movement

TRIATHLON

through your hips, knees etc. loses power – running on uneven terrain helps develop the stabilising muscles and prevent unwanted loss of power.

• Running uphill on unstable surfaces requires fast, effective application of power, running downhill is great for the neuromuscular development needed to increase run speed.

• The close style of racing on technical courses helps athletes learn how and when to sit or attack.

SWIM SLOW

It’s easy to overlook swimming in the cold winter months but the longer you spend out of the water, the more you will lose feel for the water. A great way to relieve black line fever is to throw the stop watch away over winter and focus on technique.

GET STRONG

The most important part of training for any triathlete, is not swim, bike or run – it’s getting strong enough to be able to develop and maintain speed in all 3 disciplines, for as long as possible. The off season is a time for every athlete to look at becoming as strong as possible for the upcoming season’s training and racing.

Strength training is a massive topic in itself and with limited space, I can’t really give a detailed explanation of how to commence and develop a strength program but it’s important to start with basic rehab/ prehab exercises for any weaknesses before getting into a standard strength program.

In summary we all do tri because of our love of the sport but by adding a bit of variety to your training during the winter

Enrol in a stroke correction class and ask the coach to give you individual drills and focus points to work on when swimming out of the class. Swimming faster has little to do with fitness and everything to do with efficiency. Swimming slowly with long rests at slow speeds allows you to totally focus on feel for the water without fatigue.

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“For some sports you need a ball, for triathlon you need two!”

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8 TRIATHLON QLD

Cover Star We were so impressed with Ben Cook’s recent win at the Gold Coast Triathlon - Luke Harrop Memorial race that we decided he was well worthy to grace the cover of Multisport Magazine this issue. At only 21 years old Ben, an Australian ITU Representative is going to be one to watch for the future.

Ben is the epitome of flying below the radar, however when you take a closer look at his achievements it becomes apparent that Ben is one of the most promising emerging talents in Australian Triathlon.

Based in QLD, Ben who currently trains with Red Dog Triathlon Club started his athletics in Cross Country and as a 10 year old made his first QLD School Sport Team.

In his second year he placed 2nd at the Nationals Championships as an 11 year old.

ISSUE # 16 WINTER 2015

Ben Cook Shares his Glory PLUS

Ultra Awes

be chaos into the first turn. I got around it ok and tried to sit in the main pack, exiting the swim just at the back of it with only one athlete out in front.

Race reports Exclusive Interview s Pull-out Race Guid e Nutrition tips Giveaways

me...

Tales from the Tro ails

OFFICIAL MAGAZINE OF

FREE TO A GOOD

Going onto the bike with so many others I knew I would have to hammer really hard early on in order to get away so no one would sit on my wheel. After the first lap I was able to establish a handy lead. I knew everyone behind would be looking at each other, saving themselves for the run and a lot didn’t have time trial bikes, so I was confident I could extend my lead in the next lap.

HOME

I have raced this event for a number of years now and this was the first time I’d been able to get on the top step. I was humbled to win the race in honour of Luke Harrop and will be back to defend the title next year!

Ben would like to thank his sponsors: Scody, Rudy Project, Dare2Tri, Etixx, Ashgrove Cycles, Campos Cycling, Fitnance and M5 Management for their support in helping me achieve my goals. Also my parents who without their help I would not be in the position I am today.

Coming off the bike I had a good gap on the chasers but I knew it was not over yet, it was a tough, fast run but I was able to hold it together and come away with the win - I was ecstatic with the result.

A couple of years on and Ben decided to try his hand at triathlon. It wasn’t long before he stamped his mark by winning the National Schools Triathlon Championships which he describes as his most memorable race to date.

“It was a really big deal for me at the time and gave me great satisfaction having one of my best ever races and achieving something I really wanted. Hopefully my best race memories are yet to come”.

On the advice of high performance coaches in both Triathlon and Cycling he was encouraged to secure his professional licence and has not looked back.

Ben trains under Rick and Rob Van der Zant at Yeronga Park for swimming, Nick Formosa for bike and Brian Chapman for running.

“Im committed to becoming one of the best triathletes in the world” says Ben. We asked Ben to talk us through his win at the Gold Coast Triathlon - Luke Harrop Memorial... I was pretty happy with my form leading into that day. I’d had a good solid block of training since my last race and was keen to see how I would go.

Seeing who was racing I knew that the run was going to be very fast. Whilst I was confident in my running ability, I knew that it would be best to stick to my strengths and push the bike to see if I could get a buffer before the run. The swim was a beach start and pretty straight forward.

Due to the sizeable field I knew it would MultisportMagazine

MANTRA: CONSISTENCY IS THE KEY GOAL: TO BECOME ONE OF THE BEST TRIATHLETES IN THE WORLD

RIDES: GIANT WEARS: ASICS

TRIATHLON

It’s a TQ Season Wrap The Triathlon Queensland Club and Family Fun day was blessed with perfect weather which saw all the major award winners honoured on the day. The family fun day is a concept which serves to recognise the effort and contribution to Triathlon in a family setting at Roma street parklands. Clubs kicked the footy, bounced on the jumping castle, and put in some speed work on the bungy run.

Red Dog Triathlon Training and Vision Triathlon Club clawed to the top of the ladder again in 2015. The triathlon Queensland Nissan Club Champions in the big and small division have cemented their spot as the clubs to beat in future.

Red Dog Triathlon Club once again showed dominance in the Championships with a healthy mix of participation and performance. The Club showed up in force for the six championship events and their athletes often adorned the podium.

Red Dog’s athletes, Briarna Mackie and Rosie Mcgeoch jointly took out the Triathlon Queensland Nissan State Series highest point scorer award. A huge year in the small club division for Vision collecting the title again in 14/15. Whilst Vision’s stand out was once again Clare White claiming her respective age group Series Champion title for the fourth year in a row.

A special mention must go to Phillip Hermitage who took out the Male Age Grouper of the year and the Red Dog pair Briarna and Rosie shared the female spoils yet again.

The TQ junior development program continues to grow year on year turning out some fine future champions. Participants in the development program participated in race opportunities, attended camps and clinics, and we have enjoyed seeing the talent squad athletes post tremendous results on the national stage.

On local shores the Australian Junior Triathlon Series went off for the ninth year where Qld athletes made up the majority of the fields over the following four categories; ITU Junior male and female, ITU Youth male and female.

The series caters for the upcoming talent in the nation to showcase their skills over the three race series (Race 1 – Runaway Bay, Race 2 – Penrith & Race 3 – Devonport). Previous winners have included Emma Jackson, Ashleigh Gentle and Sam Betten. Congratulations to the following Queenslanders who

placed throughout the series; Matthew Roberts, Matthew Hauser, Calvin Quirk, Dimi Coventry, Elliot Schultz, Bree Thistlethwait and Samantha Whitting.

The following nine coaches were selected by Triathlon Australia through a stringent selection process to undertake the Performance (Formerly Level 2) Coaching course held at the Australian Institute of Sport: Brendan Cochrane (Free Radicals Tribe – Townsville), Mary Jackson (Redcliffe Triathlon Club), Peter McKenzie (Sunshine Coast), Daniel Mctainsh (North Lakes), Aaron Schadel (Carina Leagues Triathlon Club), Karen Short (Bayside Tri Club), Glenn Skinner (Yeppoon), Toby Somerville (Bayside Triathlon Club) and Peter Thorpe (Ngungun Tri Club).

Triathlon Queensland has ticked over 5800 members for the 14/15 season.

The TQ clubs have continued to go above and beyond to serve their members, introduce newcomers to a wonderful sport, and to grow the awareness of triathlon throughout Queensland.

The 2014/15 season saw TQ welcome five new clubs Elements, Julia Creek, Team T-Rex, Starfish and Cloncurry.

This growth is exciting for the sport, and the growth looks to continue into the 2015/16 season.

Some exciting developments are ahead for the 15/16 season with TQ, so stay tuned for information in the near future.

9

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MultisportMagazine

10 TRIATHLON words by Kye Wylde

Daniel Coleman and Kelly-Ann Perkins share some insight into what it means to them to win the Luke Harrop Memorial Bursary and life in the fast lane during the Australian domestic season.

After both of you finishing off the season winning the Luke Harrop Memorial Bursary, how would you say the season panned out?

DC: It was definitely a great end to a great domestic season. I had a bit of a slow start with a series of unfortunate events in my first couple of big races.

The first being in Kinloch, NZ for the ITU Oceania Sprint Champs where I crashed out in the first 200m of the bike in wet conditions. Next it was in Devonport for the ITU Oceania standard distance Champs where I suffered from severe stomach pains on the run and had to walk at one stage.

The third mishap was in Wollongong for the ITU Oceania Cup race where after hoping off the bike in the lead pack, I took 50sec longer than everyone else in T2 because I couldn’t get one of my shoes on.

They say things happen in threes and eventually I began to have performances that I was always capable of and produced a win in Mooloolaba for the ITU Oceania Cup followed by a second in the Luke Harrop memorial race which was enough consistency to win the Bursary.

KA: My racing schedule during the MultisportMagazine

Australian domestic season was limited due to injury. However, I gained some invaluable lessons and I was extremely pleased to finish the season off strong with a win in the ITU Mooloolaba Oceania Cup and a 2nd place at the Gold Coast Triathlon which resulted in winning the Luke Harrop Memorial Bursary.

With Luke Harrop being such a successful triathlete, what does it mean to you to win such a prestigious award?

DC: Unfortunately, I never got the chance to know Luke but have only heard extraordinary stories from my coach Dan Atkins who was a really good friend of his.

And I continue to hear what a remarkable guy Luke was.

KA: It is truly an honor to win such a prestigious award that pays tribute to Luke Harrop especially because it incorporates his favorite races. A huge thank you to Triathlon Australia, Ironman Asia Pacific and the Harrop family for their investment into the bursary. It provides a helping hand to developing triathletes like myself.

What’s next on the agenda, you guys going euro or building a base back at home?

DC/KA: We are extremely lucky and excited to be heading over to Europe this year and will be based in Spain for a four week training block. After this we will head to the Netherlands to race an ITU European Cup in Holten, followed by ITU Asian Cup race in Osaka, Japan on the way back home to the Gold Coast. The athletes who get selected for World Champs in Chicago will then head back over to the USA with coach Dan Atkins.

Based at the High Performance Centre on the Coast with coach Dan Atkins, how do you find the training squad? Does every session turn into a race?

DC: Yes, Dan Atkins has done an excellent job developing such a strong training environment in just under a year.

We definitely push each other in every session and yes, most of them do turn into a bit of a race at times, but that is exactly what you want in a training environment because at the end of the day you want your training to mimic race situations as much as possible.

KA: It is without doubt a privilege to be able to train with Dan Atkins. The training environment is first class. Dan always brings

TRIATHLON

it a case of ‘Train hard, Race fast’?

DC: Definitely, It is always important to focus on recovery and gym work. Dan is constantly annoying us about rolling and recovery but it’s because he knows how important it is and you can always find more time to do it. Without proper recovery your body just wont be able to recover between such intense daily sessions and then back up 10hrs later and do it all over again.

KA: I loosen up on a foam roller or tennis ball and stretch for 30 mins before and after every training session. I find doing this helps keep a good range of movement in my muscles as well as relieve any tightness that I might be experiencing. I also include gym work into my weekly training program twice a week, it involves some triathlon specific exercises with weights to build strength as well as a core and thera-band routine for injury prevention.

Coming into winter, how do you find the motivation in those cold, early morning starts? And what’s your advice to any athletes out there that do struggle?

enthusiasm and his hard working attitude to training. He is always finding ways to get the most out of his athletes in every session. Our training squad consists of a great group of young triathletes and it is extremely beneficial to train alongside other like minded athletes who push each other to their limit in training.

Do you include gym work, stretching, rolling and ice baths in your weekly program? Or is

DC: I don’t find it hard to get motivated.

Anyone who is determined enough to do what they love shouldn’t ever have motivation issues. Although, I do find that I seem to get injured when it starts getting cold and I do feel the cold a lot more than the others in my group. I recommend layering up during sessions to prevent cramping when cold.

KA: I love training, so it’s extremely rare that I find it hard to get out of bed. The goal’s I have set and want to achieve in triathlon is all the motivation I need on those cold early morning starts.

My advice to any athlete, who struggles, is to find other like minded people to train

11 11

with. It’s always easier when others are braving the cold with you.

Whilst training together twice a day, do you ever get sick of each other?

DC: Oh yes!! Constantly, I even have to see Kye Wylde in my lectures at uni too… Nah just kidding we actually can’t get enough of each other. Outside of training we catch up for breakfast, lunch, BBQ’s and movies. We have a very unique relationship within our squad that most squads may never experience.

KA: Sometimes, but not very often ha...

What are your thoughts of the World Triathlon final and Commonwealth Games being held on the Gold Coast?

DC: It’s about time it returned here!

It’s great news. It has given me more determination and incentive to work harder to get to the Commonwealth Games here on home soil. It will also be great for the Triathlon community as well as Australia from elite athlete development to age group participation.

KA: The Gold Coast is the perfect place to hold the World Triathlon final and Commonwealth Games. It is unreal to think such major events as these will be held here on our doorstep. It is a goal of mine to make the 2018 Commonwealth Games team, it would be an amazing feeling getting to race on your home turf and definitely provides me with motivation during hard training sets.

Any funny stories that need to be shared?

DC: I’m sure there are many great hilarious stories that can be shared from our training group but why would I want to embarrass myself in my own interview, most of them are about me! Haha...

MultisportMagazine

12

AGE-GROUPER OF THE ISSUE

hopefully then I can complete the dream at Kona.

Outside of racing, where do you work to pay for this hobby?

PHIL MOSS MULTISPORT GOLD This edition Multisport Magazine managed to get Phil Moss from Willow Vale to take a break from his busy schedule for half an hour, relax over a coffee and give us an insight into what it’s like to be a part time Ironman.

Phil competes in Ironman distance in the 45-49 age category as a member of the Red Dog Triathlon Club and trains with Multisport Gold.

Tell us how you got into triathlon?

Someone at work told me about the Noosa triathlon. I hadn’t done any sport for 30 years and had got into a bad habit of sitting on the couch having a few rum and cokes a day. Something had to change. I wanted to get fit. I was in my early forties so I decided to join the guy from work and challenged myself to do Noosa Triathlon.

I completed a beginner’s course, joined Red Dog Tri Squad and then did Noosa.

Someone then mentioned Ironman which I’d never even heard of, so that seemed like a natural progression, another challenge. Now I’ve done Port Macquarie a couple of times including the 30th Anniversary, Melbourne, Japan, Busselton - where I achieved a personal goal and new PB under 12 hours.

That is now nine in five years.

Tell us about competing in Japan?

Japan had a very hilly bike course which made it pretty challenging and the language created a bit of excitement.

They’re yelling things at you and you can’t understand what they’re yelling. It’s good fun and the food was different.

Since you’ve been doing Ironman, what have you achieved? Are you improving?

Yeah, I’m definitely getting fitter and stronger. I’m learning more about it. I want to do Kona but I’m not fast enough to qualify. I have heard you can qualify through a legacy program if you’ve done 12. So my goal is to finish 12. I also want to do Ironman France which is very hilly, so I’ll do that in a couple of years and MultisportMagazine

I work for Sealy Posturepedic. I’m Chief Information Officer and I’m responsible for Australia and Asia. I travel a fair bit with work so between work and Ironman training there’s not much time left for anything else.

You’re pretty full on. How much do you train per day?

Yeah, I’m on a program from my coach, Alli Cooke from Multisport Gold. Mondays is rest day. Otherwise I train every day, morning and night usually with long rides and runs on Saturday and Sunday.

Surely you must be single?

Married, no children.

What does your wife do?

My wife’s an artist, she is very busy creating artwork. We live on acreage and she looks after the gardens so she’s busy enough to let me train.

If you could have dinner with any three people, who and why?

There are three people that have helped me through triathlon. Trent Patten from Red Dog Tri Squad, Nick Croft from Multisport Consultants and Alli Cooke from Multisport Gold. These three have coached me in triathlon so having dinner together as more of a thank you for getting me off the couch and into Ironman and keeping me motivated would be great.

I was reading in your IM Japan race report that at one point during the race you thought, I’m going to sell everything and I’m not doing this anymore. What keeps you going at that point?

Knowing that there’s so many people that are watching on Ironman Live or following your progress in the race, and all the people that know you’re doing it, so you don’t want to let them down as much as yourself and knowing that you’ve done it before, so you can do it again. It’s not easy at those points.

I also read your goal was to beat the two racers behind you. (One American and one German.) You kept telling yourself that the American and Germans were coming? Does that help the motivation?

Little things like that help push you along when your body or mind is saying “I

want to stop” but you need to turn it around, into “I’ve got to keep going”. Once you get to the red carpet you know the finish line is near, all the pain is gone and there’s a great sense of achievement and it’s just about keeping one foot in front of the other to get to the finish line. That’s the part when you know it’s all worth it.

Do you have any memorable stories?

At IM Melbourne this guy kept riding past in thongs. For over 30kms I had no idea who he was but he read my bib name and just kept saying go Phil and calling me all these other names. He was following someone else, a friend of his but he adopted me as well and kept me going and at the finish line he was there as well.

It was quite amazing that someone can help drag me along all that way. The support from the spectators and volunteers while you’re going through an individual sport... it sort of makes it more than an individual sport, if you know what I mean.

Whilst it is an individual sport, everyone comes together.

Yeah, everyone comes together on the day and through training as well. On race day thousands of volunteers and spectators are encouraging you. It’s a special moment and a great sport to be part of.

COACHES CORNER

M

ultisport Magazine had the opportunity to run a few questions past multi-skilled, high profile Specialist Level 3 Triathlon Coach, Col Stewart ASM. What do you feel are your strengths?

Complete lack of fear! Motivation, determination and the ability to relax in any crisis.

Why do you call yourself a coach of coaches?

I know I have a lot to offer coaches, furthermore I love imparting knowledge.

I would like to work with coaches wanting to learn how to work exclusively with our team of elite athletes.

Why did you become a Triathlon Coach?

My love of the sport and knowing what an athlete must do if they wish to become a champion.

Why are you considered to be best qualified to coach elite triathletes?

I am a totally results orientated coach who has specialised in coaching elite triathletes.

From the sport of triathlon I have; found, trained, motivated and produced: many state, national, international and three Asian Champions, nine World Champions, nine Olympians, three Dual Olympians, one Triple Olympian.

I work with all levels, all distances: ITU Sprint, Olympic, Long-course, IM and 70.3. A past Head Coach for the sports of speed skating, swimming and cycling.

I started coaching mostly elite triathletes in 1984. 1997-2003 I was appointed Head Coach of TA National Teams and Elite Athletes. I have also worked with many top class runners. So coaching triathlon came easy!

13 13

Do you believe Australian Elite Triathletes are performing at their best and why?

athletes or those who feel they have what it takes to become champions!

Great question however sadly the answer is no. Our elites are placing others up on a pedestal; being beaten before they even start racing. Therefore they are racing only for a place. Our TA coaches work with age group athletes; who can only train before and after work, this actually suits their racing times.

Coaches Quote: “We all need to stop asking about the meaning of life”.

Whereas the elite ITU races start around midday or later. Therefore to coach elite athletes the coach must be out on the roads with his charges to teach specific skills, even changing planned sessions to suit different race conditions.

Remember this ‘is’ the elite athlete’s job and ‘their’ means to earning their living!

They need different skill levels to the age grouper like drafting against non-drafting racing. To coach elites, the coach must spend a lot more time on the pool deck or roads placing heavy demands on the coaches’ resources; like time, family life, even financial.

You call yourself a Specialist Level 3 Triathlon Coach. Why? As a specialist Triathlon Coach one must be fully skilled in coaching all levels of swim, bike, run and transitions as well as be able to design sports specific skills, stretching and exercises etc.

Your Coaching Mantra?

Life ultimately means taking responsibility to finding the right answer to problems and to fulfil the tasks constantly set to each individual”.

What bike do you ride?

Toyota Tarago lovingly named ‘WOMBAT’ and ‘I’ love it.

What shoes do you run in?

Merrill’s are the best of walking shoes and I always love my Asics.

What’s on your iPod? Loads of worthless crappy apps but hell now I couldn’t live without it.

Favourite healthy snack?

Grilled fresh fish, Kiyomi’s dumplings, pumpkin soup, wontons and Korean Bibimbap rice.

Favourite treat?

Ice cream and chocolate Vodka over ice as well the odd beer but all in moderation.

Most commonly used apps on your phone?

Manly Sea Eagles, NRL.com, Facebook, Spider Solitaire, Maps & Attitude.

Favourite movie?

Shawshank Redemption, World’s Fastest Indian, Men of Honour... all for motivation.

Top 3 dinner guests?

Three way mirror and Kiyomi Niwata.

Col say’s: ‘I feel my coaching business is just like running a kindergarten for adults!

A total romantic, philosopher, writer, comedian, master coach, motivator, and a true lover of life itself! One whose lifes work has been running a highly successful sports coaching business for mainly elite

Coaches Corner

MultisportMagazine

14

TRIATHLON COACHING DIRECTORY

TRIATHLON DIRECTORY

A Triathlon and Multisport Squad on the Northern end of our Great Gold Coast.

Based in Brisbane Inner Northern suburbs (Chermside and Nundah) Junior & Adult Squads • 6 week Beginners Programs • Training Camps Head Coach: Andy Budgen p: 0415 917 949 e: coach@pursuetriathlonclub.com www.pursuetriathlonclub.com

p. 0417 554 295 e. coachalli@multisportgold.com.au w. www.multisportgold.com.au

SPTC - MIAMI

SURFERS PARADISE TRIATHLON CLUB

A Gold Coast Triathlon club for women of all abilities that want to Dream Big! p. Courtney McCarty on 0401 793 585 e. tribabes@hotmail.com w. www.tribabes.com.au tribabes

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.

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

www.sptc.com.au

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

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MultisportMagazine

SWIM

Swim...

Q. WOULD HYPNOTHERAPY HELP MY OPEN WATER FEAR? Lynda

Words by Trent Grimsey - English Channel World Record Holder

RACE PLACE vs a PERSONAL BEST Personal best times in open water swims, ocean swims or the swim leg of a triathlon mean absolutely nothing. In fact I want you to completely forget your best time all together.

Not every race course is the exact distance that is advertised, some may be longer, some may be shorter. Annual races may have the same start and finish line each year but the swim buoys will never be in exactly the same position as they were the year before. Conditions will almost never be the same from race to race either.

Tides, currents and wind can all play a massive part in your overall swim time on race day.

15

your next race make your goal to finish or come out of the water in a better placing than your last race. If you normally finish 8th in your age group, make your goal to finish 7th or 6th.

Another way to gauge your improvement is by picking someone you know normally finishes a couple of minutes in front of you every race and try to close that gap. If they normally finish two minutes in front of you, in your next race make your goal to finish within one minute and 30 seconds of that particular swimmer.

A. I would imagine hypnotherapy would be a very expensive way of trying to overcome the fear of open water swimming, with no guarantee it would actually work.

A more cost effective way is to hit it head on. Go down to the beach and practicing swimming in the open water. A flat lake would be the best place to start. Once you have built your confidence in the lake then move to the ocean.

The only way to overcome your fear for open water swimming is to expose yourself to it - don’t hide from it - the more you practice the more confident you will be on race day.

Race smart, Cheers Trent Grimsey

Ask and Win! INTRODUCING

Do you have a swimming question for Trent?

Simply jump on our facebook page and fire away! If we publish your question you win a Grimsey’s Adult Swimfit open water session. www.grimseysadultswimfit.com

PERFORMANCE,

INNOVATION,

A better way of gauging your improvement on race day is by placings. In

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MultisportMagazine

16

PILATES FOR TRIATHLETES

Pilates:

The missing link to any athlete’s success Preparing for a triathlon is no easy feat, rigorous training looking for that competitive edge to achieve the very best result.

specifically the transverses abdominus, the deepest layer of abdominal muscle which wraps around the abdomen and acts like a girdle supporting the spine.

More endurance athletes than ever are discovering the remarkable results that Pilates can deliver, rounding out their training schedule and balancing out the areas of the body often missed. Pilates will deliver results in building up key stabilising muscles and won’t add bulk to the body.

Pilates method is designed to build long, lean muscles with focus on the stabilising and supporting muscles. One key area often overlooked by triathletes is the most important of all – the core.

The foundation of Pilates lies in the core,

A common complaint from many runners and triathletes is lower back pain, strengthening the transverses abdominus (TA) will dramatically improve posture and can alleviate lower back pain. Along with supporting the spine, the TA will support your movements as you run, bike and swim, staying balanced and properly aligned which will not only aid in your speed but also reduce the chance of injury.

The loss in flexibility and range of motion that comes with repetition of movement can be alleviated through performing Pilates movements that lengthen and strengthen. The hips and shoulders are in constant use for triathletes, lengthening the muscles that support these joints can help to improve your endurance.

Belinda from Pilates & Co says, “Pilates reformer training is an effective method to achieve increased strength, flexibility, coordination and balance. As a mind/body modality, you will find it enjoyable and as an added bonus you can stay on top of your training in winter in a comfortable studio environment.”

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DRILLS FOR THRILLS

17

SPIN STEP-UPS

Aussie thong ‘plugging’ the posture gap The quintessential ‘double plugger’ just got smarter with the invention of revolutionary Equilibras thongs.

Gold Coast functional podiatrist Matt Maguire from Hip to Toe says the Australian-invented world-first Equilibras thongs can improve foot and posture related problems and allow thousands of people to live pain-free.

“Thongs are the perfect footwear for our climate and lifestyle,” says Matt, “but in about 90% of Australians their foot arch drops down and ankle rolls, so the average thong is the worst thing they could be wearing, causing long-term damage to feet, ankles, knees and even hips and back.”

That’s where Equilibras are different.

“Equilibras look like any other thong but have a patented neuro-orthotic support buried in the body of the thong. It supports the muscles in the feet, while stimulating our nervous system (brain) at the same time, improving foot function,” says Matt.

“Even if you don’t have an existing foot problem, wearing Equilibras can help prevent future problems.” Gymnastics Australia has adopted the thongs, with competitors wearing them between all of their routines.

Equilibras are a registered medical device with the TGA, meaning you can claim part of the $75 cost per pair back from your health care fund.

More at: www.hiptotoe.com.au

READER GIVEAWAY!

To win a pair of Equilibras simply email: editor@multisportmag.com.au and tell us in 25 words or less why you need a pair of these thongs!

A good indoor drill for the winter months. Warm up for 15mins on an indoor trainer with low resistance and a pedaling cadence of 90rpm. Increase cadence to 100rpm for 3mins, followed by 110rpm for 2mins and then 120+ rpm for 1min. If time allows, spin easy for 5mins to recover and repeat a second time.

Beginners may want to cut the above times in half, in order to maintain the recommended speeds.

It is important the resistance is low, to allow a focus on speed of the movement and not force on the pedals.

PULL THROUGHS

The aim is to develop timing and power to get your leg in position to power yourself through your stride.

Try going from a walk in an upright position, extend one leg out in front of you like a hurdler, then bring your leg down and through to touch the ground powerfully, directly under your centre of gravity. As your foot contacts the ground, drive up on your toes and swing your other leg forward and repeat. Do about 12 to 15 steps on each leg like this. Dont try this in front of a crowd!

CLENCHED FIST

Swimming with a clenched fist is like – having a ‘blindfold’ on your hands.

Swim 25m with your hand pulled into a fist then 25m normal hands and see how much better you ‘feel’ the water when you open your hand back up.

This drill also teaches you to use the rest of your arm in the freestyle pull more efficiently and creates greater awareness of what your hands, arms and shoulders are doing in the water just be aware of other swimmers who might think your getting ready for a bit of lane rage.

MultisportMagazine

18 RIDE words by Sara Carrigan, OAM

Backside Blues or Bottom Bliss?

I’VE TRIED EVERYTHING TO GET THROUGH MY LONG RIDES IN COMFORT BUT MY BACKSIDE JUST CAN’T HANDLE IT, ANY TIPS? Mark In my 20 years of being involved in cycling, I don’t think I have ever come across a rider who hasn’t suffered some form of pain in the backside. I have certainly experienced my fair share of saddle discomfort along with wincing in the shower after a ride!

Saddle discomfort can involve a whole range of things for males and/or females including a loss of sensation, numbness, burning pain, bruising, saddle sores, tingling, chaffing, prostate problems, impotency, boils, abscess, ingrown hairs, infections, and raw, inflamed skin. Not the nicest topic to chat about but certainly warrants discussion if we are after a nice ride!

When we cannot ride comfortably in the saddle, not only does it inhibit our performance by compromising pedal efficiency and power production but it makes riding so unenjoyable and in some instances, impossible! It doesn’t matter if we ride for recreation or we ride to race, the bottom line is we want to enjoy our ride! Here are a few things you can do to allow for a more comfortable ride. Note that I say ‘more comfortable’ and not ‘painfree forever’!

ADAPTATION

If you are new to cycling, you’ve gotta know that it takes time for your bum to adjust! The area down there is generally soft and sensitive and is not used to supporting a significant amount of your body weight. Allow adequate time for the density and sensitivity of the tissues and bones that contact the saddle to gradually adapt to the load. Adapting to feeling comfortable on a bike saddle does not happen overnight. A good approach

is to be consistent with shorter rides than a few long rides. Even seasoned riders need to allow time for adaptation.

At the end of each season of racing, I would enjoy a four week off-season of no riding and when I started training again, I experienced some pain and bruising as my bum adjusted to the pressure and the load again. Overweight cyclists are particularly susceptible to saddle issues during adaptation and must progress more slowly when adding time and distance to their riding.

The bottom line: It is not unusual to be uncomfortable at first but as long as you have good quality knicks (without undies!), the right saddle, chamois cream, correct bike fit and good posture… it simply takes time to get used to sitting on a saddle!

SADDLE

Saddle selection is an important factor in saddle comfort. It is certainly not ‘one size fits all’, it is a matter of personal preference and fit to your anatomy whether you have a wide/narrow, soft/hard, hole/holeless, short/long saddle. In fact, a saddle I might love, another rider will absolutely detest and vice versa.

The notion that the bigger, softer saddle as being more comfy is not always true!

Finding the right saddle can perhaps be likened to buying a pair of shoes. Just as a shoe needs to fit your foot, the saddle needs to fit your bum; and just as we measure the size of our foot, we can also measure our bum. This measurement is of our sit bones (the ischial tuberosities) and ideally you want these bones supporting your weight on a saddle rather than your soft parts.

Additionally, we need to look at the front (nose) of the saddle, which helps to control the bike with your legs and support some body weight. If the nose of the saddle is too wide or too big and bulky, it may be

MultisportMagazine

RIDE

opening your crotch and cause chafing, compress nerves and irritate soft tissue.

Even though a saddle may look hard, narrow and ‘mean’, don’t dismiss it, as it may be just the saddle you need!

Thankfully many bike shops now have test saddles to help with finding the right saddle and avoid becoming an expensive process. However, once again, give your new saddle time to adjust!

The bottom line: Don’t be too quick to dismiss a type of saddle and when you do choose one, give yourself time to adapt.

GOOD QUALITY KNICKS WORN CORRECTLY

You can’t go past investing in good quality padded lycra! In general, the more expensive knicks do feature tangible features and benefits that make them more comfortable, and in some instances, these features can actually work better than changing saddles! Good quality knicks usually fit better, have sophisticated seamless, anti-bacterial moisture wicking pads that stretch, mould and fit to help reduce friction and are highly breathable.

Until you have worn a high quality pair of knicks, you may never understand the benefits and why they are a mandatory piece of equipment!

When buying a pair of knicks, a few elements to look at are: The correct size: The whole point of a good pair of knicks is to eliminate seams and layers that can bunch and chafe. If your knicks have a poor cut or are too large, this creates wrinkles and moisture accumulation, and friction and chafing ensue.

The chamois (pad): Different shapes and cuts of chamois are more comfortable than others and can provide a ride of bliss or a downright painful one! For example, there was one year that the Australian Team kit had a seam right down the middle of the chamois and this was NOT a joyous occasion! We had them changed quick smart!  Bibs rather than shorts: Consider the use of bib knicks (bib & brace), which feature a ‘suspender’ that stretches over your shoulders to hold your knicks in place and to keep the chamois in contact with your crotch. This reduces movement of the garment, which lessens likelihood of chafing and increases your comfort. Some riders find bib knicks less convenient when it comes to needing the bathroom because they have to take off

their jersey but I reckon it is well worth the minor inconvenience!

No undies!: I repeat DO NOT wear undies underneath your knicks! Cycling knicks are designed to be worn against the skin for both men and women. The Chamois is anti-bacterial so wearing undies can not only be unhygienic but cause all the problems that have been mentioned above.

19

your saddle is tilted too far forward, it will cause you to slide down the front of your saddle and put excess pressure on your hands, wrists and elbows.

Your saddle should be relatively level and if it is angled more than a few degrees up or down, there is probably something wrong. Similarly, the saddle should be pointed directly forward and not slightly to the left or right!

Hygiene:

Saddle height:

Cycling knicks aren’t made for casual wear, they are made for riding! So limit the amount of time you spend in them when not riding! Try not to drive to training/ events in your knicks and don’t sit around in damp, sweaty knicks after a ride. Also, never re-use a pair of knicks without washing them.

If you have not had your seat height measured correctly, this may well be the cause of your saddle woes. If a saddle is too high, it causes the rider to reach for the pedals, creating a lot of hip and pelvis rotation and friction on the saddle, not nice.

The bottom line: Invest in a good quality pair of knicks! You will come to appreciate why spending a bit of mulla on padded lycra is good value!

RIDING STYLE & POSTURE

Your posture on the bike and the way you ride can contribute to being sore in the saddle. Keep in mind that the full weight of your body is not meant to rest entirely on your saddle. Your bike seat is just one of five contact points, upon which you should be spreading the weight of your body. Also look at your riding style. Do you get out of your saddle often? What is your pedalling style? What gears are you riding in and what is your cadence?

The bottom line: Be mindful of how you ride and pay attention to your posture.

BIKE SET UP

Often, a perfectly adequate saddle will feel awful and cause pain simply because it’s not set correctly. There are a number of things to look at: Angle of the saddle: The up-down angle of the saddle can cause many troubles especially if tilted too far up pointing to the sky. This will have you sliding off the rear and/or putting unnecessary pressure in your groin area, which is never comfortable! Conversely, if

Handlebar position: If your handlebars are positioned incorrectly, it can distribute your weight too heavily on the saddle increasing your saddle discomfort.

Bike Fit: For so many reasons, you can never go past a properly set-up bike! Of course one of these reasons is that it will assist your saddle comfort!

The bottom line: Before changing your saddle first invest your money on a good bike fit and good quality knicks.

CHAMOIS CREAM

Some use it, some don’t but if you haven’t given it a whirl and you have tried all the above suggestions, this may help! Chamois cream is a lotion or cream that you either apply to your chamois or directly to your skin in your groin. The idea is to reduce friction through lubrication, whilst also providing an anti-bacterial environment for the skin. If you are a triathlete, you will need a thicker lubricant that won’t rinse off in the swim and will provide good lubrication for the minimal padding in triathlon race wear. Something even as simple as Paw Paw Cream can work and is what I use. However, everyone has their favourite brand so try a few out and see how you go.

The bottom line: Definitely worth trying, you won’t regret it.

Ask and Win!

C

CYCLING CYCLING CYCLING Do you have a cycling question for Sara?

Simply jump on our facebookSARA pageCARRIGAN and fire OAM SARASARA CARRIGAN CARRIGAN OAMOAM CARRIGAN OAM away! If we publishSARA your question you winCoachCoach Coach Managing Managing Director/Head Director/Head Managing Director/Head Managing Director/Head Coach a GOforGOLD session withPOSara.

Box PO 4455 Box 4455 • Enjoy • Enjoy the wonders the wonders of riding of riding a bike! a bike!

PO Box 4455 Robina Town Town Centre Centre QLD QLD 42304230 PO Box 4455Robina www.saracarrigan.com tt 0417 0417 Achieve • wonders Achieve your your goals, beEnjoy motivated beamotivated •riding the wonders of r • Enjoy• the ofgoals, bike! t 0417 780 183 780780 183 183

Robina 4230 Robina Town Centre QLDTown 4230 Centre QLD and ee sara@saracarrigan.com sara@saracarrigan.com inspired, andgoals, inspired, meet others, others, have have fun! fun! e sara@saracarrigan.com • Achieve your bemeet •motivated Achieve your goals, be 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, meet oth e sara@saracarrigan.com e sara@saracarrigan.com • From total beginner to elite w saracarrigan.com w saracarrigan.com

• From total beginner to MultisportMagazine

20

BIKE SHOP / COACHING DIRECTORY

BIKE SHOP / COACHING DIRECTORY

dynamic    

Mark Render BPhty(Hons) BSc

Qualified physiotherapist Certified Retül specialist Road, Triathlon, TT, MTB, Commuter, Junior Injury prevention & management

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Brisbane's best indoor cycling training facility - train to be your best. www.rideinside.com.au first session is free 0422 991 495 brendon@rideinside.com.au

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With our readers from as little as $200 on Coach our directory pages and ging Director/Head Coach showcase your business PO Box PO 4455 Box 4455 • Enjoy • Enjoy the wonders the wonders of riding of riding a bike! a bike!

PO Box 4455 Robina Town Town Centre Centre QLD QLD 42304230 x 4455Robina witha bike! other tt 0417 0417 780 • Achieve • wonders Achieve your your goals, beEnjoy motivated beamotivated •riding the wondersalong of riding ofgoals, bike!

0417 780 183 780Town 183 183 Robina Centre• Enjoy QLD the 4230 a Townt Centre QLD 4230 e sara@saracarrigan.com and inspired, and inspired, meet meet others, others, have have fun! fun! professionals! ACKO e sara@saracarrigan.com e sara@saracarrigan.com • Achieve your goals, be•motivated Achieve your goals,industry be motivated 7 780 183 Going for Gold 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, meet others, have fun! a@saracarrigan.com e sara@saracarrigan.com • From total beginner to elite acarrigan.com • From total beginner to elite w saracarrigan.com

SARA CARRIGAN SARA SARA CARRIGAN CARRIGAN OAMOAM OAM CARRIGAN OAM Managing Managing Director/Head Director/Head Coach Coach Managing Director/Head

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MultisportMagazine

ISSUE # 15 AUTUMN 2015

10 Small Changes for BIG Gains

OFFICIAL MAGAZINE OF

PODIATRI

21

Fitting Shoes to Tricky Feet Words by Peter Charles, Podiatrist - ShoesFeetGear Q. Is there any podiatry advice regarding running for people with bunions?

resolve the pain. This is critical to help stop bunions worsening over time.

Bunions:

Discoloured nails:

These large bony thickenings on the side of the big toe joint are caused by too much pressure through this joint from the way that it works. Making sure the shoes are wide, have no seams in this thickened area and are made of good materials that will conform to the shape of your foot is critical to reduce pressure and rubbing. If the shoe fits, but the bunions are aching, then a sports podiatrist can improve the flexibility of the joint with shoe/orthotic set-up to

This is caused by the tip of the toe nail getting driven backwards causing the nail to shear off the soft nail bed and bleed underneath the nail. This can be caused by shoes that are too short and the nail hits the end of the shoe repetitively on longer runs or downhills. If this is the case, you need to go up at least half a size.

Discoloured nails can also be caused by the smaller toes gripping when running and the nail hits the ground, driving it upwards.

Ask and Win! Do you have a Podiatry question for Peter?

Simply jump on our facebook page and fire away! If we publish your question you win a biomechanical assessment, shoe advice and video run analysis valued at $160. www.shoesfeetgear.com.au

Gripping happens to provide stability for a mechanical issue. Sports podiatrists can help reduce gripping and get the smaller toes to flatten out when running.

Other lumps: Look carefully at the seams of the shoes. Many newer models are now using seamless uppers that conform perfectly to the shape of your foot. Avoid any leather seams, stitching or plastic welding that crosses over your lumps.

If you can get the fit and the features of your next running shoes matched perfectly to you, then you are halfway to running pain free with your tricky feet!

The sports podiatrists at Shoes Feet Gear can help with shoe fitting and podiatry treatments to get you running your best..

For more information on foot pain visit www.shoesfeetgear.com.au

108 Latrobe Terrace, Paddington I Ph: 07 3367 8667 I www.shoesfeetgear.com.au

MultisportMagazine

22 RUN

Strike it Right!

I’ve heard that to make your stride more efficient and avoid injury it’s best to aim for soft, quiet landings not heavy foot strikes. I also often hear it’s best to land on your mid-foot as opposed to your heel.

What I find is that my foot strikes are far louder when I land on my mid-foot instead of my heel. Any suggestions?

FOOT STRIKE AND TECHNIQUE

Everyone who runs has a slightly different running action or technique. Our bodies are all made slightly different and therefore it is not a one size fits all model when it comes to running technique and training in general for that matter.

When looking at the basic biomechanics of the foot strike we basically want the foot to land under the center of gravity and be on the ground for as little time as possible before propelling us forward.

Not always but often a softer, lighter foot strike can be attributed to more efficient running and certainly efficiency will have a correlation with injury prevention.

Generally when we are jogging or running slowly we will be more likely to land on our heels and as we pick up the tempo of the run we will likely move to a more forefoot to midfoot strike.

Often the faster you run the more efficient you will become in terms of foot strike and placement. We find when jogging and running slowly we tend to shuffle along and not place much effort on picking our feet up. However when we are running faster we are more inclined to pick our feet up and place them under the center of gravity – a more efficient model.

Trying to stand tall and have our hips forward as we glide across the ground.

If you find you are a runner who despite all efforts continues to slap the ground heavily with your heel first you may find you are overstriding.

OVERSTRIDING

Overstriding leads to braking - acting like you are stopping your momentum each step. To counteract this problem you can focus on placing your foot under the center of gravity and try to maintain a slight forward lean.

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Words by Jackson Elliott

As a rule of thumb I wouldn’t use the sound of your foot landing as a key indicator to how well you are running.

Several factors such as surface of the ground and type of shoe can contribute to the sound of the landing.

Some mental triggers that can be helpful with minimalising the heavy slapping sound that often occur in runners who have poor foot control can be to think run ‘tall and light’. Focusing on the foot placement of each strike. Ensuring that you are picking your feet up and stepping up over you opposite knee.

RUNNING DRILLS

You may find these drills helpful to train and strengthen the foot: • A high knee walk where you focus on stepping up over then knee and placing the foot under the center of gravity.

• Skipping – both with a rope practicing landing on your forefoot and being nice and soft with your landing. Also skipping (without rope) and driving up tall and landing on the forefoot.

• Single leg hop – fast light bounces again landing on the forefoot.

Whilst it is not the biggest factor in running faster and injury prevention, foot placement and control can certainly help with overall improvement.

Good luck and happy running, Jacko

24 RUN

Tell it like it is!

Change a life!

Words by Danielle Butcher At the age of 2 ½ our son Ben didn’t have any speech and didn’t interact or show an interest in other people. His non-verbal communication was also very limited and he wasn’t interested in imaginative play.

We soon discovered that Ben had autism - a lifelong condition that affects, among other things, the way an individual relates to his or her environment and their interaction with other people.

We knew Ben needed help to reach his potential but we didn’t know what his capabilities and limitations would be in the future with his condition.

Coming from scientific backgrounds, the fact the AEIOU program was evidencebased gave us confidence.

Within the first couple of days of him starting AEIOU he began to interact with people more and overall his communication

increased as well as improving sensory issues.

Ben was at AEIOU for three full years and was able to transition to a mainstream school. He is now in Year One and doing very well academically and socially, he is happy and enjoying life.

If Ben hadn’t learnt the skills he was taught at AEIOU, his life would be very different, he would be socially isolated without communication skills and I honestly don’t think we would have got Ben to mainstream schooling without their help.

Change the life of a child with autism today. This is your chance to give the gift that lasts a lifetime.

TAKE A HIKE! 20 Sept 2015 Register at: www.aeiou.org.au

TAKE A HIKE!

Choppy, Travo and Bear 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!

C: It’s been all about the GC Airport Marathon for me these last couple of months. It’s getting harder to drag my ever ageing backside around the weekly 25k+ long run. How is your running going Bear? Last time I saw you run was to the bar when they called ‘Last Drinks’ T: Your definitely not dragging your arse Choppy – you’re doing well mate. I’ve actually grown to love the long run, either chatting for three hours about man shit with you and Kenny, or by myself solving the problems of the world and planning retirement.

Bear who?? Are you secretly training for the next adventure race Bear?

B: Yes I’ll admit the Bear does seem to have gone into hibernation and a few bars of late. But two things have happened the first one is that I’m back ‘trying’ to surf again, due to my daughter having a love for it - good Daddy daughter time. But no time for three hour runs with you clowns talking man shit which I do enjoy.

The other is the new love in my life ‘George’ a 70kg Great Dane puppy, the boy I never had. Don’t give up on me boys as it still looms in the back of my mind that I have signed up for Noosa Tri this year.

T: Is this your mid life crisis

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mate... surfing and a mandog?? Cold balls and picking up poo... give me a three hour long run to solve the problems of the world any day! But, glad to hear you are happy... unfit - but happy!! I have no doubt Noosa Tri will get you fit again - perhaps a team with your daughter and dog if things don’t go well by yourself??

B: I can’t seem to win, I do an Ironman it’s a mid life crisis I get a Dog it’s a mid life crisis. I might have to get a red Mustang convertible next.

I can see it now George and I cruising down the highway surfboard in the back. F#*k wake-up... I think I better start running again what time are you going tomorrow?

C: Three hour run from the surf club tomorrow morning Bear... Oh, why am I telling you this, you’ll be in bed anyway - doona boy.

B: Well boys just to shake you up a bit, I did something different this weekend. I got back in the pool - man that’s harder then I remember. I managed to punch out about 2k while my 10 year old daughter did about 3.5k in the lane next to me.

So I reckon it must be said real men swim through winter (secret winter training). See ya at the pool lads - if you’re man enough of course.

RaceGuide Mt Coot-tha 19-21 June 2015 www.oxfam.org.au/trailwalker

Townsville, Qld 27-28 June 2015

www.townsvillefestival.org.au

Brisbane, Qld 13th Somerset

Airlie Beach, Qld 19 July 2015

12 July 2015 Rail Trail Fun Run www.whitsundayrunningclub.com.au www.railtrailfunrun.com.au

www.gonyadventures.com.au

Gold Coast Hinterland 8-9 August 2015

www.triathlonqld.com.au

9th August 2015 Springfield

QLD

ISSUE # 16 WINTER 2015

30 August, 2015 Sunshine Coast 42.2/21.1/10/5/2km

www.triathlonqld.com.au

Moreton Bay, Qld 5 September 2015

www.triathlonqld.com.au

Moreton Bay, Qld 6 September 2015

www.beachbash.com.au

North Kirra Beach 6 September 2015

www.truegrit.com.au

Brisbane, Qld 25 - 26 July 2015

Plan for the excitement that lies ahead with Multisports’ Race Guide, covering the regional events. If you wish to showcase your event on this page please email: editor@multisportmag.com.au

JUN Gold Coast, Qld 42.2/21.1/10/5/2km 4-5 July 2015

Brisbane, Qld 2 August 2015

www.goldcoastmarathon.com.au

www.brisbanemarathon.com

JUL Sydney, NSW 4-5 July 2015 www.atecexpo.com.au

8km and 3km - Fernvale to Lowood

Sunday, 12 July 2015

Yeppoon, Qld 1-2 August 2015

Register online at www.railtrailfunrun.com.au

www.yeppoontriathlonfestival.com

AUG

Brisbane 26 July 2015

www.sunshinecoastmarathon.com.au

SEP

www.wildthingrace.com

16 August 2015 South Bank, Brisbane 100km, 50km, 20km, 10km www.riverrun100.com.au

What has been your most memorable racing moment?

In one of the Gatorade Tri series rounds we had Libby Trickett racing with us. As my swim leg is my strongest leg I decided to at least try to follow her, I ended up coming out of the water first followed by her. I watched Libby competing for so many years back home, she is one of my idols. I never thought I would be in Australia one day racing with her, it was an amazing feeling.

What are your goals for 2015/16?

My main goal is the 70.3 World Championships

What have you achieved so far?

I have just completed my first tri season, I completed the Gatorade Tri Series, only missing the podium in one race and finished second in the series overall. The big achievement this year was to fall in love with the sport and keep motivated and focused for next season.

Who is your Coach?

Swimming: I still train with my former Brazilian swimming coach (Paulo Barroso - Solid Sports). He sends me the swimming, strength and conditioning training and I do it all on my own. Cycling: Steve Rooney. Run: Andrew Arkinstall

How did you discover triathlon?

Ever since I quit national level swimming, when I was 16 years old, everyone would tell me to get involved in triathlon because I have always been fit, but too small for swimming.

Occupation: Business owner and Manager at Ferry Rd Physio and Functional Therapies, Nutritionist. Currently completing my Master of Nutrition and Dietetics

Tatiana wears www.mollyandpollyswim.com.au (pink) Photography: www.sharynthompson.com

Meet Tatiana...

Have you got what it takes?

We are looking for inspiring triathletes to be our centrefold models and share their story. If this sounds like you and you enjoy having a bit of fun in front of the camera email: editor@multisportmag.com.au.

Multisport Magazine will donate $100 to the charity of your choice.

www.sunshinecoastmarathon.com.au

Blackbutt 4 October 2015

www.riverrun100.com.au

www.fightduchenne.org.au

www.gonyaadventures.com.au

OCT

20 September 2015 Brisbane

29 November 2015 Sydney, NSW www.ironmanwesternsydney.com

SAVE THE DATE 2015

www.aeiou.org.au

www.triathlonqld.com.au

Queensland 8 November 2015 Untitled-1 1 25/07/2013 12:45:23 PM

www.triathlonqld.com.au

www.triathlonqld.com.au

www.whitsundayrunningclub.com.au

20 Sept 2015 Airlie Beach, Qld

www.beachbash.com.au

www.twilightbayrun.com.au

Wynnum, Brisbane 20 September 2015

WYNNUM

BAY RUN

13 September 2015 Sunshine Coast, Qld

South East Queensland

www.ironmansunshinecoast.com

New obstacles, new course www.toughmudder.com.au

NOV

12-13 September 2015

3-5 October 2015 Wauchope North Coast NSW

www.noosatri.com.au

28 Oct – 1 Nov 2015 Noosa, Qld Individual / team entries

www.ironman.com/timetotri

April 2016 Gold Coast, Qld Individual / team entries

www.adventurefestival.com

www.ironman.com/timetotri

2016 Mooloolaba Queensland Individual / team entries

23 - 25 Ocober 2015 East Gippsland, Victoria

www.triathlonqld.com.au

Queensland 10-11 March 2016

www.wildsideadventure race.com.au

www.triathlonqld.com.au

Queensland 11-13 December 2015

Membership Triathlon Clubs Coaching Programs Technical Programs

Find out more about: Getting Started in Triathlon Queensland Events Athlete / Junior Development Race Competition Rules

www.triathlonqld.com.au

FREEBIES FOR OUR FANS

Giveaways...

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To enter...

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For your chance to win one of these great prizes, simply head to our facebook page, ‘LIKE’ us, message me with your question for our contributors and if we publish your question - you WIN!!

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Simply head to our facebook page and private message us with your running questions. If we publish your question you win a pair of Brooks running shoes. www.brooksrunning.com.au

You have to be in it to win it!

Good Luck!

Win a $300 online Scody Voucher Do you have a question for Taryn our Triathleats contributor?

$300

Simply head to our facebook page and private message us with your Nutrition questions. If we publish your question you win a $300 voucher to use at Scody online.

$300

www.scody.com.au Win a copy of Multisport Dreaming: The Foundations of Triathlon in Australia Simply subscribe to our monthly enewsletter to go into the draw to win this beautiful copy of Multisport Dreaming: The Foundations of Triathlon in Australia. Plus it will keep you up-to-date with Multisport Magazine in between issues! www.multisportmagazine.com.au

Win a Go for Gold Session with Sara Do you have a question for Sara our Cycling contributor?

Simply head to our facebook page and private message us with your cycling questions. If we publish your question you win a Go for Gold session with Sara. www.saracarrigan.com

SARA CARRIGAN SARA SARA CARRIGAN CARRIGAN OAMOAM

CYCLING CYCLING CYCLING OAM

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

“You know you’re a triathlete when you see no problem with talking about treatments for CYCLING or saddle chafing rash at the dinner table.”

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

PO Box 4455 Robina Town Town Centre Centre QLD QLD 42304230 PO Box 4455Robina tt 0417 0417 780 • Achieve • wonders Achieve your your goals, beEnjoy motivated beamotivated •riding the wonders of riding a bike! ofgoals, bike!

0417 780 183 780Town 183 183 Robina Centre• Enjoy QLD the 4230 Robina Townt Centre QLD 4230 e sara@saracarrigan.com and inspired, andgoals, inspired, meet others, others, have have fun! fun! e sara@saracarrigan.com e sara@saracarrigan.com • Achieve your bemeet •motivated Achieve your goals, be motivated 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, meet others, have fun! e sara@saracarrigan.com e sara@saracarrigan.com • From total beginner to elite w saracarrigan.com w saracarrigan.com

• From total beginner to elite

p: sharyn: 0450 142 303 or e: realthomo@gmail.com

newborns | children | family | ocassions | lifestyle natural light photographer on gold coast and surrounds

www.sharynthompson.com MultisportMagazine

Tri nline

30 TRI-ONLINE

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LOCAL NEWS

31 31

other 100% attention, and it shows. On 27 September last year Ethan lowered his personal best time at Main Beach parkrun to 21:43... a far cry from his 54:45 at Main Beach parkrun #1. Karl’s PB has also come down, from 44:58 to 21:39, so the motivation they give to each other out on the course obviously flows both ways!

#DFYB

(Don’t forget your barcode)

They say a family that plays together, stays together. And never has this been truer than with the Gold Coast’s Nihot family.

Mum (Paula, 44), Dad (Karl, 49) and children Ethan (10), Ciarn (8) and Morgan (7) have been attending Main Beach parkrun since event #1 back in April 2011 and have now completed a whopping 481 parkruns between them or 2,405km!

But none of them were runners prior to April 2011. In fact Paula has only just purchased her first pair of running shoes now that Morgan and Ciarn are no longer content to walk! Paula says, “I never intended to run! I had always been happy to walk, talk and push the pram. But as the girls have grown up and we threw the pram out, they have now begun to enjoy running… well, run-walking really. They can easily run 2km which is a big effort for me so now I really have to work to stay up with them.”

But running fast certainly isn’t why Paula first signed her family up for parkrun, “I heard about parkrun whilst working with Qld Health - the Gold Coast was going to be the first Australian parkrun site.

I searched to find a little more about it and thought it would be a great way to demonstrate an active and healthy lifestyle to my children. I never dreamed that parkrun would become a part of our extended family - my children enjoy getting up to go to see our greater parkrun family friends and even their pets!”

I love being able to share stories about families like the Nihots that run together at parkrun. It’s something I aspire to with my family as I know having a positive shared experience, even if it is for just a couple of hours each week, can and will bring people closer together. And that’s what parkrun is all about… community.

So what are you doing this Saturday?

Tim Oberg - GM parkrun Australia #loveparkrun #lovemultisportmag

For Karl and Ethan though it’s a different story. They run together each week, side by side, and have really developed a special bond. In a busy household this is their one chance in the week to give each

WE ARE ON THE MOVE! 4/75 West Burleigh Rd Burleigh Heads

You know you’re an Ultrarunner if you’ve heard your support crew say “You’re in second place and only 6 hours behind first with 75kms to go!”

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32

ULTRA AWESOME

Ultra Awesome...

Over the next six pages we will follow the adventures of four people who set out to conquer some trails of ultra awesome proportions. What drives people to take on these challenges? For Sam it is to see how far the body can be pushed, for Michael it’s to raise awareness for charity and some just enjoy adventuring the unknown, grab a coffee and enjoy some inspirational reading!

Fighting Spirit to Win ANZAC Ultra ANZAC Ultra 2015 became one of the longest single staged races in Australia once the clock starts it doesn’t stop till you have completed the 450km course with over 9,000 metres in elevation gain.

The event honoured the 100 year anniversary of the ANZAC forces landing on the shores of Gallipoli in 1914 during WWI, and paid tribute to current and fallen service men and women of the Australian Defence force by raising much needed funds for LEGACY, which assists over 90,000 widows and 1,900 children and dependants with a disability.

You don’t run a race like this without a specialist support crew - Jaime and Brendon Martin from FUNC, Jaime is a qualified naturopath and PT. Liz Hargreaves, theatre anaesthetic nurse who would be patching me up along the way.

And Harry Martin, who at nine years old runs further than most dream - he would MultisportMagazine

become instrumental as a pacer for me throughout tough sections mentally along the way.

Race morning started freezing cold and windy. Not long after knocking over the first 10km Blue Dog, Kevin Heaton and Gavin Markey (both leaders in ultra running) and I formed a breakaway pack sitting between 4 min 45 and 5 min 20 pace.

Not long after Blue Dog and I pushed hard at 4:45 pace through the technical single trail to gain distance into first checkpoint at 25km.

The formula we used was Tailwind and a quarter of a sandwich every 25km with a CLIF Shotz to pick at when hills arose, while only consuming 100 to 250mls of water every 25km.

Next checkpoint: Canberra (50km). We established a halfway meet point to check all was good before the race headed into single trail with hills.

Leaving that checkpoint I was lifted by thoughts of what ANZAC meant to me, giving me the drive to smash the next 25km back to Stromlo.

Once arriving at Stromlo, my crew took my pack, filled me up with nutrition and 250mls of water, while Jaimie stretched out my calves and quads. First loop done in 7:52.

Starting the second lap, I was in the lead by four minutes with Gavin hot on my heels. I smashed myself over the next 25km at 4:30 pace to break some ground, bringing Brendon along for the ride.

Once leaving the checkpoint it was time to tone it back to 5 minute pace towards

ULTRA AWESOME

Canberra at the 125km mark. During this stage the weather turned, with heavy rain and falling temps adding to the mental game.

14 hours down, almost at 150 km mark, I was feeling good. The weather was still hideous; to keep warm the only option was to keep moving forward through the night.

The stretch from Canberra to Stromlo is a lonely, creepy path around the perimeter of Lake Burley Griffin before multiple road underpasses then into the last 14km stretch through the arboretum again.

Reaching this part of the race is a relief as you are only an hour away from completing the current lap.

At Stromlo my reward was coffee, warm blankets and soup with a hint of shut eye for 30 minutes after completing 150km so far.

Day Two started soaking wet with eight degree temps. Once the sun had cracked the horizon I was clear of “the darkest hour” - where the temperature is at its coldest and all you want to do is sleep. My pace then picked back up again with everything running smoothly until Alex (Macca) Mckenzie ran past me while I was putting on arm warmers. Off I went in a frantic state catching up to Macca and deciding to finish the loop with this man from an infantry background in the NZ Army. We decided to run solid for the last section and get that hot cup of soup and brew.

This sums up three completed laps at 225km in under 30 hours, reaching Stromlo two hours ahead of predicted time - which in turn meant I had no crew as they didn’t realise we were running solid.

The weather was getting worse by the hour - darkness had fallen and snow was appearing in the mountains to the west with heavy rain and 30 knot winds. My crew and I had a team meeting, weighing up rewards versus risk. We decided to sleep for six hours during the bad weather;

a critical turning point in the race.

We awoke to perfect race weather slight cloud cover and dew on the grass.

We kicked off the morning leading out of Stromlo with a plan to smash the next 225 km straight as previously done.

Reaching Stromlo again, my split became the second fastest personal split completing the fourth loop in 9:07 and hitting 300km in distance.

The game changer! Only 5km into my fifth lap I was descending a hill when my left leg hyper-extended and jolted hard, tearing the VMO (Vastus Medialis Oblique) muscle above the knee. This sent my emotions wild knowing I could potentially drop places or have to retire from the race with my first DNF. I sucked up the pain and walked the descents backwards and shuffled when I could, arriving at the first checkpoint in agonising pain with tears running down my cheek.

Brendon ran ahead to get Liz ready with bandages. Liz immobilised the upper quad to reduce the load. I had pancakes with jam and painkillers, hobbling off until the painkillers kicked in and I was running as if nothing happened, repeating this process of bandaging every 25km and painkillers every six hours.

33

dawned on me what had just unfolded within the last three days. After a 20 min ‘pow wow’ so I could finish strong I was informed I was a full lap and 6 hours ahead. This was a massive weight off my shoulders, removing the stress of being ‘hunted’, making the last 25km to the finish line enjoyable as it was in reach.

With 10km to go, little Harry had been running with me the last 4km and continued for the next leg as a pacer to get me within 2.5km of Stromlo. Once leaving Harry I powered on with emotions running high - all the pain disappeared and I took time to reflect and pay homage to those who sacrificed their life for our country.

Upon hitting the final 500 metre stretch I had tears running down my cheeks not knowing whether to laugh, cry, or collapse as I had given it every ounce of mind strength and energy to cross that line in first place.

1st Sam Weir

81 hrs.46 min

2nd Kevin Heaton

101 hrs.47 min

3rd Alex McKenzie

120 hrs.17 min

Running into mark 350km in Canberra, I felt fresh and continued with pacer Brendon again. After having a quick 20 min ‘pow wow’ and new kit with hydration pack, I proceeded onwards for the final 75 km loop.

Final lap. My knee was pulsing with pain. At the 410km mark, I hit a ‘brick wall’. My crew came to the rescue, taking my shoes off as I had lost all feeling in the outside toes (as I write this two weeks later I still have no feeling). They fed me banana, changed my shirt and told me to suck it up.

Hitting the checkpoint in Canberra it

Let’s Run the River together and be a part of something that really makes a difference...

100km or 50km Individual or Team, 20km & 10km 16 August 2015 South Bank, Brisbane

www.riverrun100.com.au MultisportMagazine

34

ULTRA AWESOME

SHOTOVER MOONLIGHT MARATHON

Tales from the Trails Words by Karen Wildman

What kind of person would devise a race of marathon distance over multiple mountain passes with a skinny, uneven sheep track masquerading as a “trail”? With over 40 creek crossings, dead carcasses in varying degrees of decay, downhills that make your legs shake? It’d have to be a Kiwi of course!

The race was the Shotover Moonlight marathon which took place just outside of Queenstown New Zealand and it was an adventure like no other.

I embarked on this mad caper of a race with my husband and trusty sidekick, Scotty. I saw the race advertised on Facebook. We thought it’d be fun and the scenery looked amazing. Plus, Scott hadn’t been to Queenstown before and I had only been there as a kid so the sight that befell us as our plane flew in to Queenstown blew us both away. I think we both had to change our undies as the realisation hit that the mountain ranges we were flying over would soon be the ones we would be racing on – the view was both aweinspiring and stomach-churning at the same time.

Queenstown is amazing. Seriously the most beautiful place I have ever seen. I’ve been to Switzerland and Austria and this place is on par with those. It is so utterly gorgeous. Maybe it was also the fact that I was on a week’s holiday without the MultisportMagazine

kids but I was totally blissed out from the moment I got off that plane.

Fast forward a few days and the nerves were starting to kick in. I wasn’t super nervous as I wasn’t viewing this as a race, more like a bit of an adventure. My training hadn’t been fantastic, I’d had a sore foot for a while, plus I lost my Garmin a few weeks out from the race. So I wasn’t exactly feeling like a supreme athlete in peak physical fitness and with various race statistics ready on my wrist. But hey, I was as ready as I’d ever be.

The drive out to the race start was mind-boggling. Seriously, we were lucky to even make it to the start line! Our minibus bumped and jostled us along a long dirt road at dawn, where we could just make out all these eerie mountain facades and sheer cliff drops. Moment #2 where I had to check my pants was hurtling along

this road, turning a corner and narrowly avoiding a head-on collision with another mini-bus which was on its return route back to Queenstown. We were fortunate to experience this near-death experience not once but twice!

So I felt pretty good to emerge from that van unscathed and after a brief (OK, very long) sojourn to the portaloo (note: NEVER look into the bowl of a portaloo) I was ready to race. The race began at Skippers Canyon, on the beach beside the Shotover River. The river was a vibrant aqua blue and crystal clear. I would find out many hours later that the water tasted as good as it looked. Half an hour past the official start time, we were off and racing; those Kiwis seem to be more casual than us Aussies when it comes to official things such as starting a race on time. Minutes later, we were trudging up our first hill in single file. Up, up, up it went. I felt like an ant climbing a mole-hill. But I had high spirits and this place was stunning.

The race itself took place on Ben Lomond station, a private sheep station not open to the public. The trail was not even that, rather it was a skinny track made by sheep and barely wider than the width of my shoe. The track around the side of the mountains was probably the hairiest to judge, as one foot hit the track while the other landed precariously in the grass on the side of the mountain. My left leg did mini-squats while I tried not to break an ankle with my right. We became adept at keeping one eye on the trail and the other on the awesome scenery.

Before we knew it, the first mountain pass was done and dusted. With nailbiting names such as Death Ridge and

ULTRA AWESOME

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more than one fall. That downhill was the most un-fun of the entire race. I foolishly thought I’d be able to make up some time on the downhills. But by the time we got to this section of the race – about 3/4 in – my quads were like jelly and my mind could not will my legs to go any faster. The track was non-existent, the grass was slippery, holes would crop up out of nowhere threatening to twist your ankle. The fence beside me became my friend as it steadied my leg-jiggles and kept me from falling. It was a long, slow and treacherous descent filled with multiple outbursts of swearing.

This is stupid I said. Stupid! What kind of god-forsaken place is this?!

Twin Spurs to indicate the kind of terrain we had to traverse. The race followed the Shotover River, the Moonlight River, Stoney and Murphy’s Creeks. We trudged through those creeks and rivers at least 40 times over the course of the race. The first few crossings were fun and refreshing but after that it got tedious as they slow your pace, your shoes grow heavy and your feet start to go numb.

We passed old gold mining water channels, stunning beech forests, cliff tops and ridgelines that went on for what felt like forever. There were waterfalls and ladders to climb. I felt like a hobbit travelling through Middle Earth, very aware of how small I was in the midst of all this greatness.

It was at the halfway point that the adrenalin really kicked in and I started to go a bit loopy. This has happened to me before in races so I knew what I was in for and I was going to just roll with it. My poor husband had a headache at the time and it was about to get worse. Out came the Proclaimers “I will walk one thousand miles” as we hit the start of the next big mountain. Much to my dislike, nobody wanted to join in with me so it was just me and the mountains. I was having a whale of a time. But that mountain seemed to go on forever and as all sanity began to drain from my body, I started yelling at that mountain – “Is that all you’ve got Ben Lomond? Is this as hard as it gets? Come on, this is eeeeaaaaaa-ssssyyyy!!”

We finally made it to the top of Ben Lomond and the 360º views at the top left me speechless. With Scotty telling me to hurry up and get off the Gopro, we launched ourselves down the side of the mountain through slippery grass and with

And then we were at the bottom and we crossed this lovely bridge with the fresh sweet blue water running underneath and all was well in my world again. We hiked up another mountain – which looked small on the map but felt as big as the big ones we’d already climbed due to our fatigue.

We crossed countless cold wide rivers, we scared off some fat bullocks, and then we were at the finish line. The race finished at the Ben Lomond Station woolshed at Moke Lake where the sheep travel to in the spring time to be sheared. We made it! In 8 hours and 41 minutes, Scotty and I crossed the finish line together and I’m happy to say – with our marriage intact. It was a momentous occasion. The Speights beer tasted good too.

The Shotover Moonlight marathon chewed me up and spat me out and I actually feel like I’m a better person for it.

There’s nothing like a race that pushes you to the edge of your faculties to make your entire body sing with accomplishment.

It’s a truly overwhelming and humbling experience. It’s up there with child birth, because you soon forget how painful it all was and wish that if money was no object, you’d want to do it again. Thank you Shotover Moonlight marathon for making me feel so alive and so completely spent at the same time!

Running to save lives An ultra-marathon runner faces his toughest challenge yet for Cancer Council Queensland’s Relay For Life.

He has run dozens of 100km distances through the bush around Australia, including 140km in one stretch. But Michael Bradburn, chief financial officer of Brisbane Airport, faces his most difficult event on 12 September when he will run for 18 hours non-stop.

Relay For Life is the world’s biggest fundraiser to end cancer – involving teams of up to 15 people keeping a baton moving in a relay style walk or run overnight, raising money to support the one in two Queenslanders affected by cancer in their lifetime. The inaugural Brisbane Corporate and Community Relay For Life will be held September 12-13, 2015, at RNA Showgrounds.

“Cancer impacts many families. I lost my grandfather and mother-in-law to it,” says event patron Bradburn, who runs 20km a day from home to work. He can clock up another 100km at the weekends, running with friends or on his own. “I’ve been a bushwalker my whole life but time started getting a bit tight when my children were born. Now I run rather than walk - it’s quicker.”

Bradburn is determined to raise as much money and awareness for Relay For Life as he can – and is equally determined to finish the grueling event.

“I am thrilled and honoured to be patron of Relay for Life. It will be difficult but if I am in pain or tired, I know it will stop after 18 hours,” says Bradburn.

“For those who have cancer and are having treatment, their pain keeps on going.

Knowing that means I won’t give up.”

Register at www.relayforlife.org.au.

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ULTRA AWESOME

Purna Tenang from Nepal

Facing The North Face 100 There was a feel-good start and a ferocious finish to the eighth edition of trail running epic The North Face 100 in the Blue Mountains.

The 100km race and its sister 50km event attracted more than 2000 entrants, but it was two men from Nepal and California who made things really special at both ends of the 100km classic.

No one who followed the first third of this year’s TNF100 will forget the excitement of seeing Nepal’s Purna Tamang bravely running at the front of the race just weeks after his country was devastated and his own home destroyed by an earthquake.

Despite his disrupted training coming into TNF100, Tamang took the lead early and stayed there as the race dived into the Jamison Valley down the Furber Steps, climbed out again on the Golden Stairs and then charged down the Narrow Neck fire trail. He reached the first checkpoint on Narrow Neck (10.5km) in 54 minutes, with a 37-second lead over second-placed MultisportMagazine

Longfei Yan of China, with race favourite Francois D’Haene of France in fifth place, 50 seconds behind the race leader.

The first woman to checkpoint one was Cassandra Scallon of the US in 1:05:11, 42 seconds ahead of Australia’s Shona Stephenson, with Dong Li of China the third placed woman in 1:06:34. The favourite for the women’s title, US runner Amy Sproston, was fourth, 1:21 behind Scallon.

Confusion reigned when four runners – D’Haene, Dylan Bowman (US), Yun Yanquiao (China) and Julien Chorier (France) - took a wrong turn and missed 1.5km of the course.

They were all handed a 15-minute time penalty when they got to checkpoint three (46km) on the Six Foot Track.

At the 78km mark the leading pack had been cut to two - Bowman and Longfei Yan. After one last agonising climb up Furber’s 900 steps to the finish at Scenic World, Bowman prevailed in a new record time of 8:50:13 – a whopping 40 minutes better

than the record set last year by Stu Gibson (9:31:11). His win comes on the back of his record-breaking first place earlier this year, in New Zealand’s Tarawera 100.

Californian Bowman was emotional after the run, declaring: “It was the best race of my life.”

He was followed in by Hawker (8:51:35) and Yun Yanquiao (9:01:29), with Longfei Yan making it a great day for China by coming in fourth (9:08:50).

Purna Tenang finished strongly in 20th place.

The best Australian was 10th-place Jono O’Loughlin (9:51:53) while popular Blue Mountains local and former TNF100 winner Brendan Davies was 17th (10:25:56).

D’Haene, a previous winner of the Mount Fuji and Mont-Blanc Ultra-Trail World Series races, finished fifth (9:11:51).

The day got even better for the Chinese when Dong Li became the first woman home in 11:05:22. Sproston was second in 11:27:50.

In the 50km race, New Zealand-based Lithuanian Andrius Ramonas streaked home to win in a course record time of 4:23:41, beating his nearest rival by 17:24.

The first female, and seventh overall, was Australian Emma Rilen in a time of 4:59:05. “That was awesome, that was great,” she declared after smashing the course record by half an hour and beating her nearest female rival by 13 minutes.

ULTRA AWESOME

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TreX series concludes in Queensland as In2Adventure preps for Worlds

on the podium in the 45-49 age group whilst David claimed fifth in male 45-49 all three over the sprint distance 350m swim, 7.5km MTB and 3.3km run.

Words by Guy Andrews

Ryan and Liam had a blast on their fast and fun course consisting of a 50m swim 2km MTB and 500m run.

After a three week delay due to bad weather the Trex Queensland Cross Triathlon Championships was finally held on the 23rd and 24th of May at Ewen Maddock Dam on the Sunshine Coast and greeted with perfect weather.

Cross triathlon is a sanctioned Triathlon Australia event and in 2016 Australia will play host to the World Championships at Lake Crackenback, Thredbo NSW. My day began at 8:33am in the age wave three minutes behind the elite men and women athletes which included Australian cross triathlon champion Max Neuman and female series leader Louise Betts.

As the gun sounded for the age group wave Neumann had already established an early lead in the 1500m swim over the elite field with some strong Queenslanders including series challengers Brodie Gardner, George Tamblyn and sub nine hour Ironman athlete Damien Collins.

Elite female Series leader and new comer to Cross Triathlon Louise Betts was being challenged by seasoned off road athlete Renata Bucher of Germany.

A former pro road cyclist Betts closed to within 30sec of Bucher after the 30km mountain bike but lost more ground in the run to eventually finish second to Renata but gained enough points to take out the six race series with series regular Connie Sylvestry third.

Max Neumann continued to lead the field through the mountain bike leg. The recently developed singletrack proving to be a great addition to the course.

I was really enjoying the new course and put in a good mountain bike leg moving forward through the field to second overall passing Collins, Tamblyn and closing to within 30sec of Gardner.

ITU pro junior Neumann went on to run a sub 40min off road 10km and claim first place by over 8min in a time of 2:24:21 from George Tamblyn 2:33:01 and Brodie Gardner 2:34:45 I claimed the Queensland 40-44 age title and second overall in a time of 2:32:00.

Cross Triathlon is a fun family experience and caters to all levels of ability and competitiveness for more information on how to get off road visit my website www.guyandrewsadventure.com or the Trex Cross Triathlon website for event information www.tre-x.com.au.

I am really excited about the future of cross triathlon in Australia and I’m looking forward to attempting to win the world Championships in 2016 for my age group.

Trex Triathlon is a family affair no better on display than with the Winkcup Family.

David and Kathy Winkcup have been supporting their eldest son Bailey, 13 at Cross Triathlon events for several years.

They make the weekends and training days a family outing taking their eight year old triplets Ryan, Liam and Sophie along for the fun.

For the final round of the 14/15 season Kathy, David, Bailey, Ryan and Liam all competed in their respective age and race categories Bailey taking the Qld u13 title to add to his Australian and Oceania titles.

Kathy in her first event took the top step

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TRAIL RUNNING

What are the Benefits and Risks of Trail Running?

Words by Gold Coast Physio & Sports Health Sports Physio, Britt Caling There are many benefits of adding a little off-road/ trail running to your run training from both a performance and technique perspective and a reduction in the risk of injury. However, there are also some risks associated with hitting the trails. Below I discuss the benefits and risks of trail running from an injury perspective: Benefits: • Running on dirt, trail or even rocky surfaces means for a softer surface at foot strike which reduces the impact forces transferred to the body. This will reduce your risk of bone stress reactions and stress fractures. If you are an athlete who experiences regular shin splint pain with road running or if you have experienced a bone stress injury that has limited your running then adding some trail running to your training may be useful to avoid missing run training due to soreness or injury.

• Trail running, especially rocky surfaces, means that each foot strike tends to be different. This helps reduce recurrent and repeated impact forces and reduces your risk of repetitive overuse injuries such as MultisportMagazine

bone stress, ITB friction syndrome and some hip injuries.

• Running uphill and technical trails means you will naturally shorten your stride length. This is great for runners who regularly over-stride and have injuries related to this, including shin splits, ITB friction syndrome, hamstring tendon pathologies and patellofemoral joint knee pain.

• If you include uphills in your trail running, there is an overall additional strength loading on your tissues, especially your glut maximus, hamstrings and calf/ achilles.

• Trail running is great for improving ankle and foot strength and stability.

Risks The main risks associated with trail running are related to acute trauma or too much steep hill running and include: • Ankle sprains and other injuries (such as a small bone fracture in ankle, fibula or toes or a peroneal tendon tear) associated with an ankle/foot twist episode. When running on technically challenging surfaces

(particularly rocky or slippery surfaces) you may step on a rock/branch/acutely angled surface that can cause excessive stretching forces to tissues and then damage to these tissues. The best way to prevent this is to tape your ankles and learn the skill of running off-road (i.e. where to look when running and how to place your foot).

Balance exercises can be used to help you develop strong feet and ankles. Also, if you are running on a very challenging surface, be cautious with your speed until you have stronger feet and ankles and are technically better at running off-road.

• Knee ligament sprains. Again, stepping on a surface that may move or cause you to slip can put your knee in an awkward position that can overstress your ligaments.

The prevention for this is as above for acute ankle injuries.

• Low back pain. When running uphill (and particularly long or steep hills like you often get trail running) you will lean forwards at your trunk. Low back pain can therefore result from adding steep hills into your run when you are not conditioned to them or if your low back muscles are too

TRAIL RUNNING

weak to hold your trunk posture.

To prevent this, be sensible with the addition of hills into your training; consider using walking poles (I prefer to call them running poles!) If the hill is very steep and involves hiking, do some back strengthening exercises such as plank holds as part of your training week.

• Patella Tendon (in the knee) overload and patellofemoral (kneecap-to-thigh) joint pain. This will usually only result from excess, steep hill training with not enough recovery on your tendon and not enough maintenance (i.e. massage) on reducing the extra tension in your quads muscles that develops from lots of hill running.

Prevent these problems by being smart with your training program and include recovery plus a gradual introduction of hills, and make sure you get regular massage, or at least do your own massage, foam roller or trigger-pointing.

• Foot pain. If the off-road surface you are running on is rocky and you are wearing shoes with inadequate support or grip then your feet can move around excessively in your shoe and your forefoot (front of foot) or rear foot (heel) can be put under greater mobility stress. This can cause some foot soreness or stress to your

plantar fascia so ensure you wear correct off-road shoes.

My final piece of advice: if you are new to off-road running, take a phone with you just in case an injury were to happen and you need to call for help.

Otherwise, make the most of appreciating the beautiful environment you are running in and stay safe!

BALANCE TRAINING

1. Standing on one leg: Hold for 30 seconds, working up to one minute per leg.

2. Balance and catch: Standing on one leg, catch and throw a ball with a partner.

Make certain to throw the ball right, left, high, low. Perform three sets of 30.

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and your body should form a straight line from your head to your feet. Hold the position for as long as you can. If you don’t have the core strength yet to do a regular plank, you can build up to it by doing a bent-knee plank. Your goal should be to hold it for two minutes.

The longer you can hold the plank, the more resilient your lower back will be to injury. Try and perform planks several times each day, trying to hold the position a little longer each time.

Once you have mastered the two minute plank you can try harder options. Simply by raising one leg in the air, you dramatically increase the demand on your core to fight your body’s natural urge to rotate.

3. One leg mini squats: On one leg do a half squat with the opposite leg out front for 10 reps, out to the side for 10 reps and behind for 10 reps. Repeat three times.

PLANK HOLD

Get into pushup position on the floor.

Now bend your elbows 90º and rest your weight on your forearms. Your elbows should be directly beneath your shoulders,

13th Somerset

Rail Trail Fun Run Sunday, 12 July 2015 8km and 3km - Fernvale to Lowood

Register online at www.railtrailfunrun.com.au

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LOCAL NEWS

From Ironwoman to Business Woman Owner of Gold Coast’s most prestigious Multidiscipline sports centre, Allied Health Performance and Medical, Ms. Donna Howard is not averse to taking on challenges or major events.

In 1999, Donna was preparing for Forster Ironman when she was involved in an accident whilst training which left her sidelined 16 weeks out from the race.

After many specialist appointments, she was told to give up her dream to race Ironman as her injuries were too great.

Not one to give up, she sought out world renowned physiotherapist, Mr. Victor Popov for his diagnosis. Victor assured her he would get her to the race line and together they embarked on a grueling rehabilitation program that was torture at the time but saw her achieve her dream and qualify for world titles.

Victor would band Donna’s feet and legs together and make her swim for hours doing stroke correction; swimming with hand paddles and speed work. This over time meant that she exited the water in record time - just under one hour.

This put Donna in good stead to advance into the ride which was going to be a difficult task having only trained on a wind trainer with a broken leg up on a stool for the previous 16 weeks. She feared she would get back on the bike and start riding in circles.

Coming back into transition the euphoria around having now completed 2/3rd of the event was so overwhelming that Donna had to sit in transition for a few minutes to recoup and gather her thoughts. She was actually going to achieve her goal. At that moment she said to herself “any goal I set in the future will be insignificant to what I was feeling at that very moment”.

The run became a challenge on the second lap of the marathon when she could feel her leg/knee losing all strength.

Despite knowing that the end was so near Donna had to reduce to walking to get her body to the finish line.

She crossed the finish line and fell into her fathers arms and swore to him that child birth was easier, for the record she has had five children... she had never been so happy to finish an event.

After completing Forster, she made her life changing decision to go to university and study Exercise Physiology / Sports Science, with the goal that she would someday be in a position to help others achieve their sporting dreams.

Her never give up attitude has now carried her successfully into her business life. After completing her studies she opened her first multisport centre in Townsville and trained many athletes from sprint to Ironman distances.

In 2013, Donna moved with her family to the Gold Coast to expand her business and has produced a centre like never before seen. It has all the multidiscipline allied health professionals alongside doctors with special interests in chronic pain and musculoskeletal injuries.

It makes sense that Donna and Victor have joined forces to offer the Gold Coast athletes ‘the edge’.

The centre has Anti-Gravity Treadmills,

MultisportMagazine

Altitude Training Rooms, and a full testing laboratory for VO2 Max, stress testing, lactate threshold testing and many more facilities to give every athlete a fully specialised service.

Donna also runs an exclusive triathlon training squad from the centre designed to train all levels of fitness and age groups.

If you want specialised training and treatment by fully qualified medical experts call Donna Howard or Victor Popov on 07 5563 1689 or drop into the centre at 320 Olsen Avenue, Parkwood, directly opposite CGUH and Griffith University.

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ISSUE # 15 AUTUMN 2015

10 Small Changes for BIG Gains

OFFICIAL MAGAZINE OF

NUTRITION

Satan’s Crystals Sugar or sucrose is becoming widely known as ‘Satan’s crystals’, but it is particularly important for endurance athletes to avoid sucrose before, during and after events according to Instinct Sports Nutrition.

Although a natural substance which creates a spike in glucose levels and immediate energy, ingesting sugar during exercise can cause athletes to experience an energy deficit within 60 minutes of intake.

Instinct Sport Nutrition’s director Andrew Malcolm-Smith said it was important for endurance athletes to ingest sports gels that are low or have no sucrose and derive energy from alternative sources.

“Athletes competing in endurance events like triathlons and endurance cycling, swimming, or running events need an easily-digested energy source that can provide an immediate ‘hit’ but also provide sustainable energy over a longer period,” said Andrew.

“Instinct’s sports gels have no sucrose and contain ‘EnergySmart’, a complex

carbohydrate derived from grains and fruit juice.

“This gives athletes an instant boost as well as longer-lasting energy.

“In clinical testing, athletes who used EnergySmart had up to 50 per cent longerlasting energy measured in elevated blood glucose levels than those who used sucrose or straight fructose.”

In contrast, the testing showed that the glucose levels of those who took sucrose had dropped below the fasting baseline which can cause hyperglycaemia and make athletes feel weak and tired.

Athletes who use products like the gels from Instinct Sports Nutrition that contain the right balance of ingredients like EnergySmart, appreciate the contribution it makes to their performance.

Professional triathlete Josh Amberger said he used Instinct’s gels because he can feel the energy hit in his longer workouts.

“And the taste of the products is exceptional,” said Josh.

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Other elite endurance athletes who use Instinct in their daily training as well as during events include young professional triathlete Jaz Hedgeland, national swimming champions Madeline Groves and Mitch Larkin and cyclist Tom Collier.

Madeline said Instinct’s range of products including the rehydration formula, sports gels and brown rice protein powder had become ingrained in her training routine and was essential to any intelligent training program.

“Instinct has made my nutrition plan easy,” said Madeline.

“It has improved my endurance and stamina and allows me to train at a higher level and recover effectively.”

Instinct Sports Nutrition is a Brisbanebased, Australian-owned, sports supplement company established in 2013.

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44 TRIATHLEATS

Fat vs. Carbs:

What’s best for sports performance?

Words by Taryn Richardson

There is so much media attention around low carbohydrate diets at the moment; it’s hard to decipher what is fact and what is fiction.

Low-carbohydrate diets are not a new dietary concept by any means, yet they have made a popular comeback with claims of rapid weight loss and other health benefits. A quick Google search pulls over 2 million results in 0.3 seconds!

Let’s have a look at some of the evidence and find some clarity around the concept…

CARBOHYDRATE Carbohydrate is a macronutrient found in foods such as bread, rice, quinoa, pasta, cereals, fruit, the starchy vegetables (potato, sweet potato and corn), legumes (chickpeas, lentils, red kidney beans) and dairy products (milk, yoghurt). It is also founds in packaged foods such as sports drinks, gels and bars, soft drink, cordial, juice, honey, sugar, lollies and baked goods.

When we eat carbohydrate rich foods, they are digested and broken down into smaller building blocks, such as glucose,

fructose and galactose. These building blocks are then absorbed across the stomach lining (some slowly, some quickly) into our bloodstream where they circulate for use as a source of fuel for exercise.

Any excess is packaged up with water and stored in our muscles and liver for later use as glycogen. Once our glycogen stores are ‘full’, the leftover glucose is converted to fat and stored.

Glucose + H2O = Glycogen

FAT

Fat is also a macronutrient found in foods such as nuts, seeds, oils (e.g. olive, sunflower, coconut), spreads such as margarines and butter, avocado, the flesh and skin of animal meats, poultry and fish, dairy products, baked goods like biscuits and pastry, coconut products and chocolate.

Fat provides a concentrated source of

energy at 9kcal/gram compared to 4kcal/ gram for carbohydrate. During exercise, fat stored in the form of triglycerides is slowly broken down into fatty acids.

These fatty acids are transported through the bloodstream to the muscles for fuel.

Compared to glycogen stores, which are limited, body fat stores are virtually an unlimited source of energy. To use fat as a fuel source, there must be enough oxygen available for this to occur.

FUEL USE DURING EXERCISE

During exercise, we burn a variety of fuel sources depending on the duration and intensity of the session. For a low intensity session, (i.e. an easy 60minute aerobic recovery run where there is plenty of oxygen available) we utilise a combination of carbohydrate and fat as a fuel source.

Exercise of high intensity (i.e. anaerobic hill sprints at >80% VO2 max where breathing is difficult) utilises carbohydrate as the main source of fuel.

Interestingly, one of the adaptations that occurs with aerobic training over time is an enhanced ability to burn fat, and therefore less reliance on carbohydrate as a fuel source, during moderate intensity exercise.

FAT ADAPTATION

It is possible to adapt to a high fat diet fairly quickly, within 5 days in fact, on a very low carbohydrate diet. We become more efficient at using fat as a fuel source and interestingly, less efficient at using

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TRIATHLEATS

45

carbohydrate. This approach has been shown to work successfully to achieve weight loss in sedentary people over a 6-month period.

Beyond that, there is no difference in weight loss when you compare a low carb diet to a low fat diet. The big question is, does a fat adapted athlete perform better on fat? Unfortunately, studies exploring the effects of fat adaption on exercise performance in the athletic population are limited and that question remains unanswered (for now). What we do know is that studies conducted on people consuming a mixed diet of carbohydrate and fat (so not fat adapted); actually perform better with carbohydrate during performance trials.

CARBOHYDRATE & PERFORMANCE It is well established in the literature that carbohydrate availability enhances endurance performance either in the form of muscle glycogen stores or exogenous carbohydrate (that consumed during exercise).

We also know that inadequate carbohydrate intake can compromise exercise intensity and reduce time to fatigue which ultimately provides no performance benefit. Low carbohydrate availability leads to poorer recovery and compromised immunity, potentially increasing risk of overtraining, and developing colds and flus.

SO WHAT’S THE VERDICT?

There is no one-size fits all approach; what will work for you depends on your individual needs and goals. Few athletes understand exactly why and how adjusting their intake can optimise their performance. Just like your training program constantly changes, so too should your dietary intake. On heavy training or double session days, increasing carbohydrate to better match fuel demands will help you train harder and backup to go again. Conversely, on easy recovery or rest days, it may be helpful to back off on carbohydrate intake where it’s not needed. There is some interesting research emerging around the concept of sleeping “low” by not topping up your glycogen stores after certain sessions. Watch this space. If you need guidance, an Accredited Sports Dietitian can help you formulate a periodised meal plan that meets the demands of your training while optimising performance.

Happy training, cheers Taryn

Go Green for Winter During the winter months people tend to be drawn to the heavier, starchy winter vegetables but Asian leafy greens such as bok choy, choy sum, or choy and gai lum are great for winter health nutrition. They are rich in vitamin C, beta-carotene, fibre and many B vitamins.

Best of all, they are in season now are light and low in kilojoules with almost no fat. All good reasons to tuck into them!

They contribute a lot of calcium and iron to your diet too. Because of their lower levels of oxalic acid (a compound that interferes with mineral absorption), the iron and calcium in Asian greens is more readily absorbed than traditional leafy greens such as spinach and silver beet.

Asian greens contain: •L utein and zeaxanthin: good for eye health •M agnesium: helps with healthy muscle function • B-vitamin folate: boosts heart health • Vitamin K: reduces blood clotting

Ask and Win! Do you have a triathlon question for Taryn?

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TRI/TRAVEL: ADVENTURE RACE NSW

Wildside Adventure Race:

Taking Teams to the Wild!

Fully Rad Adventures is back, presenting the Wildside Adventure Race 12/24 Edition in Wauchope, North Coast NSW, on the 3, 4 & 5 October. The race is open to teams of 2 or 4 with a 12 or 24hr option.

Exploring the spectacular landscape surrounding Wauchope racers will navigate through spaces rarely visited. They will encounter challenges as they traverse demanding landscapes in all weather conditions, day and night.

This is adventure racing. There are no cheering crowds just you, your team, the map and nature.

the next leg. In this type of race strategy and planning is as valuable as speed and skill.

WildsideAR is about discovering that adventure is everywhere. It is about challenging yourself, taking you to new places and out of your comfort zone. If you have been searching for that next big challenge or for an adventure that will create memories that will last a lifetime then the Wildside Adventure Race is your event.

Enter WildsideAR 12/24 Edition at www.wildsideadventurerace.com.au

WildsideAR is a race suited to seasoned adventurers and beginners. Teams will have to work together managing various terrain as they complete the course, navigating from checkpoint to checkpoint by foot, mountain bike and kayak set against a magnificent backdrop. Throughout the course there will be transition points where teams will be greeted by their support crew who will help in refueling and preparing for

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This is adventure racing.

You will navigate through spaces rarely visited as you traverse demanding landscapes in all weather conditions, day and night.

You will have 12 or 24 hours to complete the journey, navigating from checkpoint to checkpoint by foot, mountain bike and kayak set against a magnificent backdrop, where you will be a part of nature.

If you have been searching for that next big challenge or for an adventure that will create memories that will last a lifetime then this is your event.

OBER 4 T C O 5 OR 3,4 & NSW • TEAMS OF 2 HOPE

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RACE PREVIEWS

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BAY RUN

WYNNUM

Plenty of choice in Brisbane So you want to run a race in Brisbane? No problem, the wide range of events available in the Brisbane region leaves plenty for you to choose from.

The question is, which one gets you the most back for your buck?

Here are some tips of some great events we recommend you get involved in over the Winter and Spring in Brisbane.

Brisbane Marathon Festival 2 August 2015 The Brisbane Marathon Festival is one of those must do events on the running calendar. The event’s heritage dates back to 1992 and is one of the oldest running events in Queensland.

Events start in the heart of Brisbane’s CBD where participants run through city streets before tackling the iconic Story Bridge. Soak up the atmosphere of themed water stations with energetic school kids cheering you on as you make your way along the Brisbane River.

Distances range from full marathon, half marathon, 10km, 5km and kids mini marathon events. www.brisbanemarathon.com

Twilight Bay Run 20 September 2015 The popular Twilight Running Festival in March has a little sister event in Spring. The Twilight Bay Run will celebrate its 4th year in September. This fun event starts at 4pm with an event for everyone to do, including half marathon, 10km, 5km and even one for the kids.

The event concludes in spectacular style with a major fireworks celebration. How many events can you run and have fireworks going at the time you are finishing?

Conveniently located just 20mins outside Brisbane, the flat and fast scenic course is one not to be missed. www.twilightbayrun.com.au

DIRT-Y DUATHLON Have you ever thought of adding mountain bike riding to your trail running?

2015 Somerset Rail Trail Fun Run is on Again!

13th Somerset The thirteenth annual Somerset

Rail Trail Fun R

Or adding trail running to your mountain biking?

Rail Trail Fun Run is on Sunday, 12 July and we invite you to join in the fun.

The fun run is all about getting active and healthy with your family and friends and about having a great time.

Sunday, 12 July 20

Do you just want to give up the swimming?

The R&R Rail Trail Experience events are on the 8km and 3km - Fernvale to Lowoo This event, an initiative of 4th of October and are made Somerset Regional Council, to ease you into the whole new includes an 8km and 3km run world of trail duathlons. and is ideal for all ages and G’onya Adventures in running levels. conjunction with the Brisbane

Register online at www.railtrailfunru

Valley Rail Trail Ambassadors want to encourage a wider use of the beautiful Rail Trail.

The original line was built in the 1880’s to transport timber, milk and beef to Brisbane. Now the trail has old stations, bridges and a mountain of history to explore, even Zombie’s.

Just a short two hours north of Brisbane, you can camp at the start/finish line situated at the Blackbutt showgrounds or enjoy good old country hospitality in a local B&B. If you’re not sure about the mountain bike ride, we have an 8km trail fun run too.

The course starts in Fernvale and finishes in Lowood where a festival with activities, games, stalls, presentations and food options are available.

Along the course itself, participants will take in the outstanding views of the Brisbane Valley, Brisbane River and the historic Brisbane Valley Rail Trail. It’ a beautiful way to spend a mild winter morning.

Cash prizes are up for grabs for the open male and female 8km run, and there are also plenty of random draw prizes on the day.

Come and try something new and dirty!

Council are donating a portion of race entry fees to Diabetes Queensland.

www.railtrailfunrun.com.au

www.railtrailfunrun.com.au

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Is this You?

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Phil Copp Photography

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BRISBANE 25+26 JULY 2015

MILITARY INSPIRED OBSTACLE CHALLENGE

True Grit is 10-12km in length with 30+ obstacles around a course that highlights regional natural terrain. Our aim is to deliver a truly unique The Caudo Vineyard is situated a short 2 hour that dare. to those experience drive from Adelaide on the Hogwash Bend river stretch just outside of Waikerie off the Cadell LOCATION Waikerie Rd. At the base of mighty Mt Tamborine, just 45 minutes drive from the Gold Coast or Brisbane.

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