Multisport Magazine Summer 2015/16

TRIATHLON

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ASHLEIGH

SHARES HER TRIATHLON TIPS

SUMMER 2015/16

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EDITOR’S LETTER

WELCOME... to our Summer edition of Multisport Magazine and our first amalgamation of the Queensland, New South Wales and Victoria issues!

Oh!!! I hear you say, that’s why it looks so big and juicy this issue - did you also notice we’ve had a make-over?

We’ve introduced new features, new fonts, a new flavour and I can’t think of another F word but I’m pretty sure it’s fabulous and we hope you love it!

All your local triathlon news, views, events and pics can be enjoyed in the state sections and with new contributors and more articles you will have loads of information to soak up. For our advertisers it means you can reach a much wider market so it’s a big win!

I’m excited to announce that from next issue Belinda Granger will be joining us on the contributors panel, she will bring with her a wealth of knowledge so get those questions ready! I thought it was perfect timing to interview her and partner Justin and find out what she is up

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to now that she has retired from the racing circuit.

We have introduced a new section called ‘The Club Hub’ - if you would like to showcase your club on this page e-mail us with a small article and a hi-res pic and we will find a special spot just for you!

Celebrate your triathlon journey with us, share your inspiring stories and send us your pictures. Support our advertisers, enter our competitions and get social with us on facebook and Instagram.

Look out for us five times a year in race packs, aquatic centres, parkruns and multisport outlets!

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

Until next issue, take care...

Connect with me...

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

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TRIATHLON

FREE TO A GOOD HOME

ULTIMATE 2016 RUNNING

NOW COVERING QLD, NSW & VIC

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34

SHOE REVIEW

ASHLEIGH

SHARES HER TRIATHLON TIPS

Swim like you’re going to drown.

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

SUMMER 2015/16

YOU DON’T HAVE TO BE IN PAIN ON YOUR BIKE

ROW YOUR WAY TO TRIATHLON FITNESS

Cover: Ashleigh Gentle at 2015 Noosa Triathlon Festival Photo Credit: Eyes Wide Open

Just like the world of Triathlon, We are growing and changing!

We have some big news at Multisport HQ...

We have amalgamated our Queensland, New South Wales and Victoria editions to give you one bumper issue of Multisport per quarter. All your local triathlon news, views, events and pics can be enjoyed in the state sections and with new contributors and more articles you will have loads of information to soak up. For our advertisers it means you can reach a much wider market so it’s a big win!

Celebrate our wins as we celebrate yours!

TRIATHLON

MONEY WELL SPENT Words: Keiran Barry, National Talent Coach No matter their fitness level, one desire shared by all triathletes is to improve, to get faster - and one of the great joys about competing in triathlon is the number of ways you can improve. You can work on endurance, speed, power and threshold in swim, bike and run; you can develop your technique in all three disciplines and of course you can spend lots of money on an

endless list of technology from nutritional supplements to bikes and bike accessories.

As I’ve discussed in this magazine before, a good coach should look for the ways an athlete can make the biggest gains for the smallest investment in time, money and energy. Athletes should think of these three things as precious resources but for whatever reason many don’t.

High performance programs have to treat these resources as precious and search for ways athletes can get bang for their buck. One of the key elements of all high performance tri programs is the use of individualised prehab flexibility and strength programs.

I’ve written before of my strong belief in the value of flexibility and strength training to improve performance, decrease injury and reduce the total amount of time an athlete’s needs to train but what most athletes don’t realize is that the wrong strength exercise can be counterproductive. For example, squats are great for leg strength and stability for your run and cycle, but if your range of motion through your hips is restricted, strengthening those muscles may be further reducing your ROM and further reducing your potential to ride and run fast.

For that reason it’s important that your strength and flexibility program is individual to your body.

All TA’s high performance athletes go through a thorough screening process prior to commencing any strength program. Each athlete is screened by a physio who looks at their movement patterns and limitations in every muscle across every joint.

The athlete, their coach, physio and exercise physiologist then get together and discuss

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TRIATHLON

the athlete’s identified issues, season plan and goals, then work together to set up a plan that follows a logical progression from correction to performance.

Unfortunately outside of the sporting institutes it’s hard to find that level of multi discipline expertise. Some coaches have developed good working relationships with a physio and exercise physiologist and now some private organisations are starting up across Australia.

Deficits of this level greatly impact on an athlete’s ability to perform, so many of the athlete’s need to take some big steps back before they can move forward. Pete and members of his team designed programs for each athlete, which move gradually from creating mobility in muscles and joints, then focus on stability, before the athlete finally moves onto performance.

For our last NSW Performance Squad camp we employed Precision Athletica, a Sydney based company who follow the principles of a sports institute but work with athletes of all levels. The athletes in the squad are young (15-19), talented athletes, and all were following some kind of flexibility and strength program, so naturally you’d expect them to score highly. However, their results were anything but outstanding.

Most recreational athletes focus on performance and hope the rest looks after itself, but you simply can’t get maximum performance from your body without an underpinning base of mobility and control.

So for the moment the entire NSW squad is focussed on building these bottom two stages of the pyramid before they can then start to work on a strength program that focusses on the performance aspects of strength, power, agility and spring.

As head physiotherapist Pete Magner said “We had some surprising results – despite the age of the group where we would expect that with youth we would have mobility, 75% of the squad were in the substantial deficit category, with common restrictions particularly around the hips and feet.” Worse still 37.5% was the average score from the athlete full body mobility screen.

Despite this focus on the pyramid base, athletes were still able to see immediate gains through implementing a few simple activation exercises before training and competition. These exercises allowed the athlete’s to work through a better range of motion, activate the right muscles to produce power, whilst maintaining stability – all of which lead to better control and performance.

So next time you’re thinking about spending $10,000 on a bike, put a thousand dollars away, better still spend $5,000 less, put aside $1,000 for your strength and flexibility program for the next 18 months and put $4,000 in the bank for travel to all the extra races you’ll qualify for. I guarantee you will go a lot faster than you ever have before, and with a much lower risk of injury you’ll save even more money on medical bills.

Keiran, National Talent Coach. Keiran Barry has a degree in Exercise Science. He has coached triathlon since 1995 and worked with hundreds of age groupers over this time. He has coached elite athletes to world cup wins. Keiran was a coach at the 2000 Olympics and 2002 Commonwealth Games.

WORLD’S TOUGHEST DAYLIGHT TRIATHLON AUSTRALIAN ALPINE ASCENT

RACE TO THE TOP OF MT KOSCIUSKO 19 March 2016

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TRIATHLON

PLANNING TO BRICK IT...

Words: Adam Gordon, www.adsygordon.com It’s coming up to the the business end of the season and as we gear up for January qualification races and state championships I thought it was a good time to shed a little light on the purpose behind adding structured key brick sessions to your training and the do’s and don’ts so we can sharpen up these sessions to gain maximum performance growth.

Confidence on race day is the result of you replicating quality brick sessions in training.

WHAT IS A BRICK SESSION?

DO

A brick session is a combination of two or three disciplines linked together to simulate race feel and adjust the body to the changes of the physical feel in the body and more importantly the mental acceptance in the mind whether it’s a change of water to land or bike to pavement.

We all need to practice and replicate raceday to be able to adjust to the changes in the body and be confident in knowing that the body has gone through these motions before so there’s no suprises and you can deliver your best possible performance.

WHEN IS A BRICK SESSION NEEDED? For the athletes I work with we make sure that brick sessions are crafted into their personal programmes when needed as everybody responds differently. I personally will add brick sessions heading into the end of the winter months as the triathlon season gets closer, or once a week five weeks out from a key race and make sure that the session is a key session of the week.

WHAT IS A KEY SESSION? A key brick session is the one session of the week that you’re going to replicate race simulation and feel in order to practice heading into a race. A key session has many great positives as it allows the mind to know that it is capable of doing the chosen discipline at a specific speed. It brings confidence on race day as the body can accept the feel and the mind does not start to doubt that things are feeling different or foreign within the body.

Race day should not feel any different to what you have practised except that your shoes are lighter, you have race wheels on, you are rested and friends and family are on the side line cheering you on and giving you extra energy to push that little bit harder.

»

BRICK BIKE-RUN SESSION: 20-min warm-up on the bike

Do test yourself and explore pushing the boundaries in training, if you don’t try you won’t know.

10 mins of running 10 mins of cycling 10 mins of running

Do train on the same foods and hydration as race day. You want to be able to test fuelling and hydration so we know exactly what we need come race day.

10 mins of cycling 5 mins of running

Everybody needs different amounts of fuel and hydration. There is no magic number even if the man in the expo is telling you something we still need to work closely with our coaches on fuelling the engine to get the optimum effect from these sessions.

Do make sure that you have an easy training session the day before your brick session just like in racing so you can bleed maximum performance out of the body. The more energy you have in your key brick session the more benefit you will get out of it.

DON’T

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10 mins of cycling 5 mins of running 10 mins of cycling 5 mins of running 20-min cool down on the bike

Don’t train a brick at 70% it’s supposed to be hard - they are to simulate race day feel and need to be done at intensity and with commitment to the session.

Don’t get caught up with what other people are doing in this session - stick to the plan.

Race your friends on race day not to the coffee shop. Race day results are forever and the fastest bike split to the coffee shop is short lived.

Don’t get angry at your coach if they are pushing you on this session. They are trying to get the most out of you and you will thank them for it in the long run.

Here is a brick session you can have a crack at over the Christmas break... Cheers Adsy

Adsy: Adam Gordon, 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.adsygordon.com

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KONQUERING KONA Words: Levi Maxwell - Triathlon Australia Level 1 Coach - Enduranceteam In 2014 Levi qualified for his first Ironman World Champs and had a successful debut winning his age group. In 2015 he went to Kona with the goal of defending his title and below is how his day played out: My first year at Kona I wanted to win of course, but there was no pressure or expectation. This year, I felt like everyone was watching and my competition were gunning for me and this made me a little less relaxed than I would usually be.

THE SWIM: This years conditions were a lot flatter than last years but the tide was tough coming back into T1. I think unless you have the ability to get out the front of the pack early, you are always going to have a slower swim time here compared to other races, just due to the sheer brutality and congestion of the start. Swim: 59mins.

THE BIKE: I knew I was going to have to ride hard to make up lost time to the better swimmers so I did just that. My plan was to ride hard and try and put some time into the field. This front ended plan was paying off for the first 100km as I was in the lead at this point, but riding alone in no mans land cost a lot of energy and I started cramping and the group caught me. I knew I was going to have to rely on my run if I was going to defend my title which I was worried that I may have spent to

much energy on the bike. I was fifth off the bike in 4 hours and 50mins.

THE RUN: Alli’i Drive felt like an oven compared to last year, it was a battle just to breathe! I felt terrible but the pace was ok so I just ran as hard as I could for as long as I could to try and make up the ground on my competition.

I was worried the cramps on the bike were going to come back but luckily the move on the bike didn’t affect my run too much and I was able to run down my competition whilst doing my best to stay cool and hydrated (if that’s even possible in Hawaii!!). I had the fastest age group run split of the day in 2 hours and 58mins.

TOTAL TIME OF 8HOURS AND 53MINS. This years race felt like the hardest Ironman I have ever done. I am not sure if its due to the added pressure or just the extreme conditions this year but I am stoked to have pulled it off and I still can’t believe I can say I am a 2x Age Group World Champion and the fastest Australian on the day!

2016 I plan to step up and race professionally. I am looking forward to the challenge and I know it’s going to be tough and that I am going to learn a lot! You can follow my journey through my Facebook page or my website www.levi-maxwell.com

As always I couldn’t have done any of this without the performance advisement of Jarrod Evans and the support from housemates, girlfriend and sponsors.

Thanks to the massive crew of fellow Aussies who were on course cheering me on! Even if I didn’t acknowledge you, it helped a lot!

Bizmac LED Scoreboards, Anker Concreting, CBD Cylces Melbourne, Giant Bikes Australia, Hammer Nutrition Australia, Mizuno Australia, Leisurelink Aquatic Centre, Compressport Australia, Cannibal.

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2ND PLACE FOR THE 2ND OLDEST ATHLETE AT KONA Words: Bruce Higginbotham Central Coast Triathlon Club I qualified for Kona at Melbourne IM 2015.

After twice declining fearing a DNF I finally decided to have a crack.

On arrival the heat and wind was intense and allthough I was comfortable in the bike and swim I had difficulty running more than 8ks without stopping for a rest.

On race day I exited the swim and discovered all ten bikes in my age group (7579) had departed on the 90k trip.

By the turn around point I had passed two 10 l MultisportMagazine

in my group. The return to transition was horrendous. The wind was worse than the heat. By the time I arrived in T1 I had moved into third place and it was at the 16k mark on Ali Drive where I moved into second place. But 26k out the energy lab is dark and it’s a lonely place to be.

Finally into the finish chute - a feeling of pure elation - second place and second oldest to complete the race - not bad going!

I have to say it’s the most well run race I have competed in with an amazing atmosphere.

TRIATHLON

time, which decreases your chance of overuse injuries.

STRENGTH TRAINING

ROW YOUR WAY TO TRIATHLON FITNESS

»»»»»»»»»»»»»»»»»»»»»»» Words: Michelle and Dale Hemley

Q. IS CROSS TRAINING ON A INDOOR ROWING ERGOMETER A VALUABLE TRAINING OPTION TO BUILD LEG STRENGTH FOR RUNNING AND CYCLING? IAN SWANN There is no doubt that the cross over between rowing related fitness and triathlon fitness is high. This is particularly true for cycling, as the rowing technique utilises similar muscle groups and patterns as a cycling pedal stroke. Elite rowers often use cycling for cross training, so it would make sense in that in turn, triathletes can use a rowing ergometer and receive some great benefits.

There are many examples of successful triathletes who come from a rowing background, such as Todd Skipworth who competed for Australia in rowing at the Beijing and London Olympics and now competes as a professional triathlete.

The benefits of using a rowing ergometer in your triathlon training include:

LOW IMPACT

»

Provides a non-weight bearing way to increase general aerobic fitness. This would

be particularly useful if you are susceptible to running related overuse injuries or when you are returning to training and building into your running km’s again.

»

The rowing ergometer is a great addition to your indoor strength and conditioning routine. You can add this exercise into a tabata or circuit style workout as an activity that raises the heart rate and develops specific functional strength.

OFF-SEASON INTERVALS

»

During the off-season, interval training on the rowing ergometer is a great way to maintain cardiovascular fitness and whole body strength whilst giving you a mental and physical break from the grind of a structured swim/ride/run routine.

So as you can see, yes using the rowing ergometer in your training does give great benefits to the triathlete HOWEVER we will say this…..

Triathlon is a sport that requires a substantial time commitment as you are effectively training for three different activities. As such, any addition of rowing ergometer workouts should complement your training routine, rather than take time away from the main elements of triathlon; your key swim, cycle, run and brick workouts. Our suggestion would be to use the ergometer as a tool to include as part of a broader conditioning workout, in place of running if you are injured/susceptible to running injuries and during the off-season to break things up.

Happy training and touch base to let us know how you go!

Michelle and Dale Hemley

SIMILAR MUSCLE GROUPS Uses similar muscle groups to cycling with strong activation of your glutes, quads and hamstrings. This is why those from a rowing background are such strong cyclists, as the rowing action develops a powerful lower body which correlates to a high power output on the bike.

FUNCTIONAL FITNESS

»

The whole body action required for the rowing ergometer teaches your muscles to activate together as a system rather than as separate parts. This allows the athlete to develop greater functional fitness for triathlon as your body learns to utilise your core, lower and upper body at the same

Michelle & Dale Hemley are passionate coaches with over 20 years experience in endurance sports. They have competed with great success in triathlons from Sprint to Ironman and have raced the prestigious Hawaii Ironman five times between them with podium finishes in their respective age groups. www.hemleys.com.au

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GETTING TO KNOW ASHLEIGH GENTLE »»»»»»»»»»»»»»»»»»»»»»»»» GOLD COAST BASED ATHLETE ASHLEIGH GENTLE IS A BIG NAME IN THE WORLD OF TRIATHLON. WE CAUGHT UP WITH ASHLEIGH TO FIND OUT WHAT SHE ENJOYS INSIDE AND OUTSIDE OF SPORT.

Firstly, congratultions on Noosa this year.

For those who don’t know Ashleigh took out the win at Noosa triathlon for the third year in a row in a time of one hour, 59 minutes and 18 seconds ahead of fellow Australian Charlotte McShane and Britain’s Emma Pallant. It is a women’s tally only exceeded by five-time champ Emma Snowsill.

WHEN DID YOU GET INTO THE SPORT OF TRIATHLON? It was 2005 and I was 14 years old. At the end of the year I did my first triathlon at the Robina race.

WHAT INFLUENCED YOU TO MAKE TRIATHLON YOUR CAREER? Probably after winning Junior Worlds in 2010. I overcame some rough patches, so it was an amazing feeling to win in Budapest.

Each year since then I have slowly progressed and become a smarter and stronger athlete, and that has given me the confidence to want to make it my career.

PRE-RACE DIET? 12 l MultisportMagazine

TRIATHLON

PARTNER JOSH? We really enjoy training together when we are both in Australia, even though we are following different Triathlon journeys. Josh is a long course athlete and I’m following the ITU circuit, so we have spent quite a lot of time apart, but its got easier over time and thankfully he is a very good communicator!

Because we are both athletes, we have a good understanding of what we both have to do but can easily switch out of triathlon mode and enjoy the other parts of life.

Having that balance and hobbies outside the sport are really important and I think that’s how we make it work.

WHAT DO YOU MISS WHEN YOU TRAVEL? I love the travel, but I will always love Australia more. I miss the familiarity of my hometown and all the people and friends who I unfortunately can’t fit in my suitcase each year. I also miss the beach and the smell of the salt air.

Heading into a race I’d say I am just more conscious of getting in a good amount of carbohydrates in each meal. I enjoy some sort of rice dish the night before a race.

RACE DAY WARM UP? Most of the WTS ITU races we stay quite close to the race site, so I will ride to the venue. I like to have a good swim warm up once I’ve checked in and racked my bike.

FAVOURITE SESSION? It would probably have to be a fartlek run

WHO ARE YOUR BIGGEST FANS? First and foremost, definitely my parents, they are so supportive and have always been encouraging of my sporting ambitions. I have grown up with some great friends throughout my schooling years and they are amazing, as too my boyfriend Josh. He has a lot of belief in me. Also my sponsors and the AIS, my job would be a lot harder without them!

HOW DO YOU TWO BALANCE LIFE, TRAINING AND TRAVEL WITH YOUR

Are there many struggles and challenges to being a full time athlete? I personally think we have it pretty good and I wouldn’t change what I do for anything. Of course there is stress, struggles and pressures of doing sport professionally but I love triathlon and the people I’ve met and that drives me to keep motivated and overcome the challenges.

TELL US SOMETHING ABOUT YOURSELF THAT WE DON’T KNOW? I played touch football and netball long before anything else, I balanced touch with triathlon for a little while before triathlon eventually won over.

WHAT KEEPS YOU AWAKE AT NIGHT? Overthinking silly things at night can be easy to do but when I’m super tired and in heavy training I’m just thinking about breakfast and coffee the next morning, I don’t mind that ☺

WHAT CHANGES HAVE YOU MADE SINCE GLASGOW TO HELP YOU LEADING INTO RIO?

FAVOURITE TREAT? I DON’T HAVE A CHEAT MEAL, I LOVE CHOCOLATE AND I ENJOY A LITTLE BIT EVERYDAY.

»»»»»»»»»»»»»» I have been working with my new coach just before the Commonwealth Games and there have been changes made in my program. I have remained injury free and have been more consistent with strength and conditioning program, which I think has helped me. I feel as though my biking has improved and I’ve set a foundation to build my run up. Swimming is a focus and still a work in progress, especially the open water component.

WHO WILL YOU BE WATCHING AT RIO? It’s really hard to pinpoint one to be honest, although I always love watching athletes. I have made some friends through the gym at the AIS centre at Pizzey Park, and to watch some of them will be a buzz.

WILL YOU BE IN SHARE FACILITIES AT RIO? HOW DO YOU COPE WITH THESE CIRCUMSTANCES? I think we would be staged in the village for the first few days before going into accommodation with a smaller group near Ipanema Beach. I am used to being in accommodation with other athletes and MultisportMagazine l 13

TRIATHLON

TIPS FOR OUR AGE-GROUPERS? STAY CONSISTENT DO THE BEST YOU CAN IN THE TIME THAT YOU HAVE, BE EFFICIENT AND MAKE IT COUNT! FIND SOME MATES WHO CAN PUSH YOU OR WHO ARE JUST GREAT COMPANY SO YOU ENJOY THE JOURNEY thankfully I experienced being in a sporting village at the Commonwealth Games. I just try to stay relaxed and focus on what I need to do to ensure I have a smooth preparation.

It’s easier said then done until you are in that situation, so you have to be conscious of it for sure.

WILL YOU BE DOING ANY TRAVELING AFTER RIO? I have to make the team first, that is my main thoughts right now; I have to earn a holiday! There are a couple of races after the Games including the Grand final in Cozumel, so I wouldn’t mind extending my trip for a few days there.

WHATS ON YOUR PERSONAL BUCKET LIST (OUTSIDE OF RACING)?

There are a few things I want to achieve but I have always wanted to open up a café or something of the like.

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WHAT DOES ASHLEIGH DO FOR FUN? I cook, read, brew coffee, go to the beach, have dinner parties or picnics with my friends, go to coffee shops and lunch with my mum, and go on a camping trip once a year with Josh.

WHAT DO YOU THINK MAKES A GREAT ATHLETE? Commitment, diligence and a genuine passion for their sport.

WHAT ARE THE TOP MOST IMPORTANT ITEMS YOU PACK WHEN HEADING AWAY FOR A RACE WEEKEND? Apart from the essential race gear which I triple check, I always pack a sleeping eye mask. It might sound a little weird but generally you will be staying in an unfamiliar hotel and if you’re like me and need complete darkness to sleep, eye masks are the best! Spare goggles and jumpers won’t go astray either, I’ve learnt to never trust the weatherman.

WHAT WOULD YOU DO IF YOU WEREN’T A TRIATHLETE?

FINALLY, TELL US WHAT’S HAPPENING IN THE PICTURE ABOVE?

I am part way through a Nutrition degree, so if I wasn’t a triathlete I hope I would have graduated and potentially working in that field.

Im actually just about to high five my older brother before he went off to do a run in a relay. I was feeling happiness but also a lot of relief to be nearly finished!

SWIM

HOPELESSLY INFLEXIBLE? Words by Brenton Ford - www.effortlessswimming.com

IS YOUR FLEXIBILITY STOPPING YOU FROM ACHIEVING A HIGH ELBOW POSITION IN FREESTYLE? 16 l MultisportMagazine

Swimming is more than simply technique, strength and fitness. One of the most overlooked aspects of the sport, particularly among triathletes is flexibility and mobility.

We have hundreds of triathletes attend our freestyle clinics each year. At the beginning of each clinic we have swimmers perform three flexibility tests to find any limitations they might have that is stopping them from achieving the right position in the water. The first one we do is the streamline test.

WHY DOES IT MATTER? We’ve worked with two physiotherapists who have been a part of the Australian swimming team and Australian triathlon team. Both use the streamline test or a variation of it when performing athlete screenings which tests flexibility and mobility.

Unsurprisingly, all of the Australian swimmers were above the desired range for the test and 90% of the Australian triathletes were well above it.

HOW TO DO IT? To perform the test, lie on your front with your feet behind you. Have your hands in front of your head, link your thumbs together, keep your arms straight and chin on the ground.

THE STREAMLINE TEST The most important test we do is the streamline test, also known as the combined elevation test. It’s the best indicator of an athletes’ ability to achieve a high elbow position during the pull phase of their stroke.

More often than not, the fastest swimmers in the group do the best at the streamline test.

Now lift your hands as high as you can while keeping your arms straight as do this. Have a friend or coach measure the angle of your arms above the horizontal.

In the picture to the right, professional triathlete Clayton Fettell easily reaches the desired range of 20 degrees or more. More than 90% of elite swimmers and triathletes that we’ve worked with can achieve a range of 20 degrees or more.

SWIM

We recommend a minimum of 10 degrees as the desired range for age group triathletes. This range of motion allows a swimmer to effectively press the water back during the pull phase of their stroke.

HOW TO IMPROVE YOUR FLEXIBILITY?

CHLORINE: THE BREAKFAST OF CHAMPIONS!

If you found yourself below 10 degrees in the test, don’t be disappointed! It means there’s a lot of room for improvement. When you increase your range of motion through your shoulders and back, you’ll notice a big difference in your swimming.

We take athletes through a range of different stretches at our clinics to help them improve their high elbow position. The simplest one being the streamline stretch with hands at shoulder width.

This stretch should be done on a wall with your hands slightly higher than head height and at shoulder width. Sink your chest and head down to the ground. Hold the stretch for 20-30 seconds and repeat 2-3 times.

We recommend doing this after training as static stretching beforehand can take away some of your power in the water.

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

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CYCLING

POWER UP THEM HILLS

»»»»»»»»»»»»»»»»»»»»»»» Words: Sara Carrigan, OAM Professional Cyclist

Q. IS IT BETTER WHEN RIDING HILLS TO MAINTAIN A HIGHER CADENCE OR IF STRONG ENOUGH PUSH A HEAVIER GEAR? The answer to this question all depends on where you are at with your riding, your fitness and what you are trying to achieve up the climb. Are you trying to post your fastest time up a certain climb? Are you perhaps engaging in particular drills? Are you trying to build specific strength? Or are you climbing without much thought at all?

Love or hate hills, you are no doubt aware of the effects of gravity and the need to become a better, more efficient climber.

This does take thought and purposeful effort. Getting better at cycling uphill requires improvements in both power‐to‐ weight ratio and technical skill. This article will address technical skill, specifically pedalling technique and efficient cadence.

Cycling uphill can certainly be made easier

when you shift to the right gears and here are a few thoughts to take into consideration when you are next ascending up to the sky!

PEDALLING TECHNIQUE

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Riding a bicycle seems like the simplest thing in the world. Just put your bum on the saddle and your feet on the pedals and push down hard until you are rolling along.

However, there is a big difference between the amount of effort required by adopting this raw method and the smooth, efficient motion used by the pros. It does take hours in the saddle to be efficient, so the adage of “practice makes perfect” does ring true in this instance. However, regardless of age or event, it important for all riders to concentrate on smooth and efficient cycling

skills. This is because neural pathways will be ‘wired’ into your muscle co‐ordination patterns so the more you cycle haphazardly the more ingrained bad pedal mechanics become. We aren’t all going to be ‘100rpm+ pro riders’, but you do need to think about how you pedal, rather than simply stomping on the pedals.

Performance is directly related to the energy expended, thus it is important that energy is not wasted in movements other than those required in applying force to the pedals.

Lateral movements of the arms, knees, head and trunk are movements requiring energy expenditure. These movements account for an energy loss in the forces being applied to the pedals and should be kept to a minimum. The maintenance of

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www.tribiketransfer.com.au 18 l MultisportMagazine

3.2km inland open water swim • 21.1km Black Bull half marathon 91.5km individual road time trial • 25km Peaches & Cream Paddle

Enter as a team or individual M U R R AY R I V E R - A U S T R A L I A

MURRAY QUAD

YA R R A W O N G A - C O B R A M - T O C U M W A L w w w. m u r r a y q u a d . c o m . a u

CYCLING

smooth body composure reduces energy expenditure thereby increasing efficiency, and consequently performance. A rider who is style‐inefficient tests personal physical capacities to the limit, experiences earlier fatigue and provides a sub‐maximal potential performance.

EFFICIENT CADENCE

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Cadence is how fast you turn the pedals. It is your pedal ‘Revolutions Per Minute’ (RPM) and can be likened to a car’s tachometer.

Most cycle computers measure cadence and this can be very useful or you can simply count the number of times your foot passes through a certain phase of the pedal stroke over 60 seconds (or over 15sec and then times that by 4).

Newcomers to cycling usually ride at a cadence that is below their optimum, mostly because they feel that in a bigger, harder gear they are getting a better workout if every pedal stoke is a strain and the quads are burning. However, easier gears with higher cadences is much more efficient, easier on the knees and allows your body to work aerobically with less force required per muscle contraction for the same power output.

Although there’s a place for low‐cadence workouts, it is important to remember to keep your legs spinning at all other times to better help you develop. This is because as your fitness increases, the easier gears and higher cadence will allow you to ride faster

for less perceived effort and you will be able to back up and ride the next day with little or no residual fatigue.

It will most probably feel uncomfortable to keep a higher cadence to begin with, but stick with it and very soon it will become natural for you and you will reap the benefits. However, you will know that you are spinning too much if you start to bounce on the saddle so click into one harder gear to smooth out your riding style.

The thing with cadence, is that there is both a motor-learning and a physiological component to it, and in practice these sometimes work against each other.

However, the issue of cadence is not specific to cycling. Runners sometimes refer to it as ‘tempo’ and sometimes as ‘turnover’.

Riding in a slightly easier gear with a faster cadence on the bike can be, as I have mentioned, more efficient than riding a harder gear with a slower cadence.

1. Yes as it is more efficient and will help you recover better and be more dynamic in your riding style, which will help you to break your competitors.

OR IF STRONG ENOUGH PUSH A HEAVIER GEAR? 1. Yes if you are able to keep an efficient cadence because this will help you climb faster & recover better 2. Yes if you are engaging in a specific strength drill purposefully keeping a low cadence but do this under guidance from your coach.

The difference in efficiency is due to the unique physiological demands of each style.

It is not enough to just click into your easiest gear and attempt to spin up the next climb you encounter. Your body needs time to adapt.

SO IS IT BETTER WHEN RIDING HILLS TO MAINTAIN A HIGHER CADENCE?

Sara: Professional cyclist, Sara Carrigan OAM is one of Australia’s most passionate advocates for sport.

Sara has been a professional cyclist for over 13 years, greatest sporting success is winning a gold medal at the 2004 Athens Olympics. www.saracarrigan.com

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SHOE REVIEW

Compared to ASICS’ flagship shoe, the GEL-Kayano 21, the MetaRun is 20 grams lighter, at 310g total shoe weight. The MetaRun sits at a higher price point of $320 than the Kayano at $250 for serious runners

THE ULTIMATE RUNNING SHOE Words: Amanda Kyneur Stockist: www.shoesfeetgear.com.au

ASICS is offering the MetaRun in any colour you want, as long as it’s black. The subdued gold trim gives it a look of understated elegance, like a running shoe version of a Range Rover

AdaptTruss is also newly patented and is a carbon reinforced two-piece adaptive stability system beneath the arch.

MetaRun is the brand new shoe by ASICS. It was developed to put performance and function first and price second. The designers were given free reign to use whatever tech and R&D to produce the ultimate running shoe for serious runners.

Designed with human intelligence in mind and the drive for making the best longdistance runners shoe, ASICS and the ASICS Institute of Sport Science introduce MetaRun. Adapting and contouring to your individual running style, MetaRun is built using the latest ASICS exclusive technologies providing you with the best and first ever running shoe with a responsive ride.

Three years in the making, the MetaRun combines five technologies that will likely influence many of ASICS’ other models in years to come.

FlyteFoam is a newly patented midsole material, about 55 percent lighter than 20 l MultisportMagazine

industry standard foam used in other shoes.

But beyond being lighter in weight, it is also more resilient to increase cushioning.

Built-in organic fibers embedded in the foam instantly return the midsole to its original shape after each stride to provide the same cushioning from start to finish and increase the midsole’s durability.

AdaptTruss is also newly patented and is a carbon reinforced two-piece adaptive stability system beneath the arch.

AdaptTruss will flex safely under normal footplant but become rigid if the arch of the foot rolls too much. It not only adapts to the support needs of individual runners, but also provides progressive adaptive support and smoother transition, reducing local pressure as the runner’s arch drops during a long distance run due to fatigue and change in biomechanics.

Sloped DUOMAX is a dual density midsole that is precisely shaped and positioned to adjust to dynamic motion, and in conjunction with AdaptTruss provides adaptive stability and pressure reduction for smoother transition through the stride.

X-GEL is a hybrid high-tech gel, a refinement of the cushioning system that has been ASICS’ signature for almost two decades.

Strategic design and placement of the X-GEL pads allows their size to be significantly reduced, resulting in commensurate savings in weight.

Jacquard mesh is optimized in the upper design and construction and also reduces weight and improves fit. Made of a singlelayer engineered jacquard mesh to minimize rubbing between the foot and the upper, it results in a sock-like fit. A combination of closed and open weave patterns also optimizes flexibility and breathability.

Combined with a newly designed exoskeleton external heel counter, known as MetaClutch, it wraps the lateral and medial side of the ankle bone, and in conjunction with built-in memory foam lining provides a personalized and secure heel fit.

For wearers that love the protection and support of the Kayano and the performance of the DS Trainer.

EXPERIENCE IT TO BELIEVE IT

RUN

THE PACERS ROLE Q. TODAY WAS MY FIRST TIME PACING. I PICKED A SLOW TIME THINKING IT WOULD BE EASIER TO KEEP PACE BUT I FOUND IT HARD. IS THERE A FORMULA TO TELL THE BEST PACE FOR ME TO COMFORTABLY TAKE OTHERS AT? CHEERS BRETT In any event we run ideally to get the best possibly outcome. If we are well prepared and we have followed a consistent training program then when we get to the start line we should have really good understanding of how fast we want to cover the distance.

Of course there are outliers, freak days when our training has been off and we just somehow pull a performance out of nowhere that surprises both the athlete and coach.

Generally though we roughly know what sort of shape we are in going into an event and should therefore try and structure our pace accordingly.

With wrist watches being as advanced as they are at the moment, pace judgment is a very easy thing to get right. Given that we can program a set pace into the watch and run to it as best we can. This takes much of the guess work out of pacing.

As far as pacing others goes, this is a big responsibility and one that can’t be taken lightly. I have had first hand experience at

pacing the lead woman at the Gold Coast Marathon for the last few years. I have been asked to take the girls through to 31k in the pace that would be a course record. This works out to be 3.28’k pace. So getting to half way in 1.13- 1.13.30. The way it has worked for this role has been that I have a variable of 30 seconds at each checkpoint.

I have found this role fairly stressful early on, however once I find the rhythm and the crowds disperse it is a really great experience to be able to help another athlete achieve their goal.

I tend to look at my watch rather frequently early on, say until 5k or so then I can relax a bit knowing that we are on track. If for whatever reason we have slowed down or sped up I try to evenly get back on the correct pace over the next few k’s. Not all of a sudden throwing in a huge pace change.

Making drastic pace changes often leads to fatigue in races, so I try to avoid this as much as possible and run nice and evenly.

Some athletes particularly for shorter races gain a bit of confidence from going out a little faster than there goal pace allowing a bit of a ‘cushion’ to fall back on. The marathon is another story and needs to be as evenly as possible.

If you are asked to pace a friend or training partner than think seriously about your ability to do the pace well. You would need to have a pb significantly faster than the required time to be confident in doing a good job. The last thing the athlete needs is to worry about the pacer making the times.

They want to be able to go on auto pilot and have you do the thinking.

Happy pacing and running

Jacko: Jackson Elliott, Teacher and Coach - Level 1 ATFCA. Coach at Nudgee College 2000-2005 Assistant Coach X-Country and Athletics, Marymount Primary 2006-2013 Head Coach X-Country and Athletics. 2013 QLD X-Country Champion 8k and 12k.

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RUN

MUMS ON THE RUN »»»»»»»»»»»»»»»»»»»»»»» Words: Courtney Gilfillan

Running Mums Australia (RMA) was first established in 2013 by Nicole Bunyon after she competed in her first half marathon in Sydney. Nicole then went on to achieve her next goal of completing her first full marathon in September at the Sydney Blackmore’s marathon in a time of 4:26:12 and raising $3000 for Autism Spectrum Australia, her charity.

Nicole started the group with the need to feel connected to other mums that ran.

“Being a mum can be quite an isolating experience, and it was an outlet to connect with like-minded women” said Nicole RMA is a network made up of many running groups, with over 14,500 members to date.

It is located Australia wide from the outback to the city and Mums all around Australia connect and engage with one another through social media.

The network caters for the beginner to the elite level runner and the membership is free via the RMA closed Facebook page.

“People feel connected even if they are on their own, they can have access to the RMA Facebook group to discuss running when 22 l MultisportMagazine

they would otherwise have no one to talk to” said Nicole.

The Gold Coast Marathon is an annual event for the RMA group, all the girls get involved and everyone supports each other. Whether they are standing at the RMA tent on the sideline or they are out there having a go.

They all love to get involved and partake in some way.

Through RMA’s established website we share women’s experiences, we also post results, offer nutritional advice, recipes, training tips, programs and more.

Achieving your personal goals is something that everyone aspires to do. The obstacles and life challenges that come your way as a busy mum trying to improve your running and finding the time to get motivation can be difficult at times.

“Being a mum is tough and tiring and it seems exercise is the last thing that we want to do. Sometimes we tend to lose who we are and running has taught me that I am so much more than what I thought I was and I can achieve great things and be a mum at the same time.” said Nicole

RMA created their first virtual run in September this year. Raising $23,665 from registrations and sponsorship for an organisation called Braveheart.

Braveheart is a non-for-profit organisation who’s mission is to stop child sexual assault and make Australia the safest place in the world to raise a child. RMA are passionate about keeping kids safe so the virtual run is their way of showing their support and helping raise some much needed funds.

Fisiocrem came on board and showed their support and donated $1000 to RMA along with gift packs that had their fabulous massage cream in it which is used to treat fatigued muscles after intense exercise.

Exercise is something that should not be overlooked in any area of life. Making time for your own goals and setting a good example for your children is an important part of being a good role model. It embodies the mind, body, heart and soul to offer a holistic experience that a mother can bring into her own life to be a stable force in the life of those she continually cares for. www.runningmumsaustralia.com.au

RUN

Q. I’ve seen people train for running using ankle weights. Is this just a fad or a genuine way to increase your pace and stamina?

Personally, I am not a big believer in the use of ankle weights to improve pace, stamina and running in general. I have seen them from time to time, but more frequently when used in strength. Not with runners who want to improve as runners. Here's why I am NOT a big believer in using them to help performance.

REDUCE STRIDE CAPACITY It can impact on your natural or potential stride/technique. By adding weight to the lower leg or bottom lever, this will reduce your stride capacity and doesn't allow you to run or stride to your full potential. Your running gait will be altered and efficiency compromised.

When you run, you develop patterns. As you get better, run a little more and train smarter (recover), your technique and stride pattern becomes a lot more efficient and smoother. If you train with a limited range, you will develop similar patterns.

HILL WORK

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If you are looking to improve strength,

without compromising technique, use hills to train. In fact they will help your technique and fitness along the way. Either running over more hills during a long run, running solid over a hill in your run or even performing hill repetitions, where you run solid up a hill then walk or jog down.

Concentrate on staying tall, using your arms to drive up the hill and push off through the back of the stride for strength and efficiency.

If hills are not your thing, then the gym could be. Deadlifts, squats (both single and double legged), lunges, bridges and core work will I believe be far more beneficial for strength that converts to running than ankle weights.

AVOID INJURIES

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Injury is also a worry from the use of ankle weights. Ankle weights place more momentum/speed on the front end of the stride, as the foot lands. This can cause a reaching forward effect. In reaction to this, it can cause strain on the lower back, as it deals with this overreaching or more speed in the front of the stride. They can also cause added weight/ load through the ankle and bones/joints around the mid foot, which could be a cause of concern for stress related running injuries.

So I would be thinking about moving away from the use of ankle weights to improve running strength and stamina. As mentioned, activities in the gym, hill running and even plyometrics, which I haven't mentioned would all be a better alternative and also help improve your running technique an efficiency along the way.

Good luck with the training!

Cheers, Ryan

Ryan: Ryan Mannix has been a runner and duathlete for over 20 years.

He has trained and raced in Kenya and Europe as a runner before moving to duathlon, where he represented Australia at an Elite level. Ryan has now turned his attention to coaching both runners and triathletes, and is the current Triathlon Victoria Coaching Course facilitator.

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RUN

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The signature shoe for Brooks, The Adrenaline GTS 16 balances reliable support with a smooth ride. Available in multi widths and Exclusive colours.

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RUN

THE ATHLETES FOOT: 26 STORES LOCATED ACROSS QUEENSLAND

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RUN

HEALTHY FEET Q. FOR TRIATHLON I RACE WITH ELASTIC LACES. IS IT OK TO TRAIN IN THESE AS WELL OR SHOULD I USE NON-ELASTICS? Words: Ben St Lawrence Thanks for the question! As 'just' a runner myself (not a triathlete) I personally have never had the need to use elastic laces - so I sought some input from a couple of good mates of mine, Dean Degan and Tom Do Canto. Dean won his age group this year at the World Duathlon Championships, so he has plenty of experience to draw from. Dean is also the co-host of the Run With Sole podcast, which is well worth checking out if you haven't already. Tom is a sub 30 min 10k runner and experienced podiatrist at Walker St Sports Podiatry in North Sydney.

Dean mentioned that he doesn't feel that there is a huge difference in support, due to being able to tighten the elastics up as tight as shoelaces - however with some different models of shoes, some different types of laces and also varying foot widths, you may need to play around to ensure that you ARE able to get the elastic laces to provide as much support as a more rigid pair of normal laces. If this is not possible, then training with normal laces will enable the shoe to better fit the foot and provide more optimal performance.

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Dean went on to say "I personally find laces more comfortable than elastics though and for that reason I train with laces and race with elastics. But when doing my brick sessions I always use elastics to simulate race day, so this is when I get my practice with them. This is like most triathletes I know."

Tom had the following advice: "Rigid laces have the benefit of providing a more secure and adjustable fit - less movement inside the shoe can help avoid problems like bruised toenails, blisters and some overuse injuries of the foot and ankle.

Sometimes we change the way we run depending on how secure the shoe is on the foot. The more secure the shoe, the better it works with your foot, and not against it.

shoes you have, ideally more than one, so you don't have to swap the laces over. For example you may have one pair of training shoes with laces, one pair of flats with laces and a second pair of flats with elastics for racing in and doing brick sessions in" From my experience as just a runner, the worst blisters I have had are as a result of not getting the tightness of my laces right.

So if there is an issue with your shoes getting blisters, or feeling a little too loose on your feet - then perhaps you should look into training with laces, then saving your elastics for races and brick sessions.

Although if things seem to be working well and there are no issues - then the old saying 'if it ain't broke, don't fix it' may apply.

All the best - cheers, Ben

Rigid laces provide greater ability to adjust the fit of the shoe at different parts of the foot. I.e. you can apply more or less tension at certain areas depending on what feels most comfortable. If you can get more comfortable with a certain way of lacing, you will be less likely to pick up an injury due to a shoe/foot fit issue.

For example, rigid laces are really important for with those with a history of insertional achilles pain. Rigid laces will help reduce excess movement of the heel counter against the back of the heel, which will reduce unwanted friction and pressure at this irritable site."

Dean also mentioned the fact that most runners and triathletes have numerous pairs of shoes, and had the following advice when this is the case: "Another factor to take into account with the laces is the number of

Ben: Ben St Lawrence. Australian Record Holder & London Olympian at 10k. City to Surf Winner, 2010.

Five time Australian Champion.

PBs: 3000m: 7:40. 5000: 13:10.

10k: 27:24.95. Ben also runs a coaching business called Run Crew www.runcrew.com.au

PODIA-TRI

4 BASIC STEPS (PARDON THE PUN) TO MAINTAINING HEALTHY FEET IN TRIATHLON Words: Peter Charles, Accredited Podiatrist

LOOK AFTER YOUR SKIN TO AVOID BLISTERS

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Blisters are one of the biggest problems with triathlon and endurance running events.

Pressure areas from the upper of a shoe that isn’t quite right for the shape of your foot will increase your chances of blisters, so make sure your shoes are fitted correctly to your feet.

Keeping your skin dry will mean less friction.

Moist skin is grippy, just like wetting your fingers to catch a football, so if your feet get moist, the skin grips and this will increase the chances of the top layer of skin tearing from the bottom layer of skin to cause blisters. Dry your feet with a towel, wear high quality socks that pull the moisture from your feet and find some shoes with open mesh to breathe.

CORRECT ANY BIOMECHANICAL INEFFICIENCIES

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Everyone’s feet and lower limbs work

differently to the next person when running.

Helping out your feet and body to work more efficiently by spreading the right amount of force through the correct parts of your feet and body will result in better performance, less energy spent and less chance of overloading and injuring certain body parts.

Matching the specific engineering of a shoe to your individual needs is a great place to start as the midsole materials, flexibility, weight, drop and design all play a big part in how well your lower limbs function.

Improving any inefficiency in the way you have learnt to run will help you to produce force using the right muscles and absorb impact through the right areas.

Orthotics will correct biomechanical issues as they are made exactly for the way you function by using 3D angles and shapes made specifically for your foot.

training suddenly. Your engine will be ready to go, but the tendons of your body may not be. The longer the rest period, the more gradual your return to training should be.

INCREASE FOOT FITNESS

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We know your body doesn’t like too many big sessions in a row, but your body does like variation and small surprises with the way you train. Gradually introducing some variation into your routine can help strengthen some of the smaller and critical muscles of the body, such as the small muscles that support your feet. Introducing a slightly less supportive shoe for smaller sessions, introducing some trails or different surfaces or varying some of your exercises are easy options.

The take home message is that your body doesn’t like big surprises with training/ competing, but it does like small surprises!

NOT TOO LITTLE AND NOT TOO MUCH TRAINING

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Sudden increases in the load on your tendons, bones or muscles will drastically increase your chance of injury. Similarly, long rest periods due to holidays or an injury will drastically increase your chance of injury if you return to training suddenly.

Gradually increase your weekly training routine ensuring that you have adequate rest days and recovery weeks within your program. Multiple big sessions in a row are a red flag!

If you rest for more than 2 weeks due to injury or holidays, then there is an increase in the chance of injury if you return to full

Pete: Peter Charles has a Bachelor Health Science (Podiatry), MAPodA, Accredited Podiatrist, Bachelor Science. Owner of Shoes Feet Gear. Peter is a passionate runner and triathlete. www.shoesfeetgear.com.au

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PODIA-TRI

TWO PAIRS OF SHOES!?

Words: Rosie Sharp, Sports Podiatrist

WHEN YOUR LEGS ARE TIRED OFF THE BIKE, OR YOU ARE DOING YOUR WEEKLY INTERVAL SESSION, THE LAST THINGS YOU WANT TO DO IS PULL ON HEAVY SHOES AND LUG THEM AROUND THE TRACK. The concept of having two shoes is something that triathletes and runners have been playing with for years.

Two shoes not only helps to minimise injury risk through variation of loading patterns and muscle/tendon recruitment but also increase the life span of the shoes and comfort to the athlete.

With a growing footwear market and mixed information regarding shoes, we have outlined a few important things to keep in mind when deciding on what shoe to use and when.

LOAD SHOE (TRAINING/ LONG RUNS) a. The shoe needs to be cushioned and functionally supportive. b. To be used for the majority of your training and in particular your long runs c. Using these shoes (or even alternating between a 2-3 pairs of different training shoes in this category) can increase your overall loading capacity.

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FAST SHOE (RACE DAY / TRACK SESSIONS / SPEED SESSIONS) a. The shoe is generally more lightweight and has a lower profile.

LIFESPAN a. Updating your shoes on a semi regular basis is one of the first steps to keeping you active and niggle free! b. As we enter the triathlon season, you should be checking the compression of your shoes and updating as needed (a great investment!) c. It does depend on a lot of factors (how heavy your are, the surfaces you run on, your loading patterns etc) but generally lightweight shoes last 400-600km, with your training/loading shoes 800-1000km. d. It is important to keep this in mind, and if in doubt…

UPDATE!

b. It can place you at an increased risk of injury if you are doing a high percentage of your weekly km’s in them c. To be used for shorter distances and sprint/interval sessions, when you can afford to sacrifice cushioning and support for a lightweight and responsive feel.

EXPERT FIT a. It is important to get your shoes fitted by an expert running footwear store or guided by your practitioner who has a special interest in footwear and running mechanics. b. No matter what, the fit and feel of the shoe is super important.

Rosie, Rosie Sharp has a Bachelor of Health Science and Masters of Podiatric Practice. Rosie works as a Sports Podiatrist at Pro Feet Podiatry. Rosie is passionate about running and helping people to achieve their activity goals. www.profeetpodiatry.com.au

M.A.M.I.L TALK

CHOPPY, BEAR AND TRAVO DISCUSS LIFE AS A M.A.M.I.L (MIDDLE-AGED MAN IN LYCRA) - THE DAILY GRIND, THE HIGHS, THE LOWS, THE WINS AND THE LOSSES! C: Boys, I’m suffering from P.P.M.H (partial post marathon hangover), I'm running with no sense of purpose. I set the alarm and head out the door the whole time thinking why am I doing this? Should I be training long and slow, short and fast, hills, track...

I’m confused and lost. The motivation to not get fat is the only thing that keeps me running... aimlessly off into the distance.

T: GOALS Chop Chop... you need GOALS! I've challenged you to a relay race and it has been declined. The Rio trophy is up for grabs and still you don't get back in the pool - come down to Burleigh and lets have some fun with ‘ins and outs’ with surf swim and beach runs...

Put it out there to the magazine world Choppy - WHAT'S YOUR GOAL? What's your goal Bear?? There must be a challenge out there for two legends like yourselves.

The Beer Mile, the Surf Club Pub Crawl, the Aussie Day Swim Run? I'm having another crack at a marathon - off to Tassie! A great way to see the country and a reason to get out and run. Quick question, how much satisfaction do you blokes get out of beating your mates? Whether it be a triathlon, running race, training session or a game of darts?? Are you kind at heart, or ruthless.... heading home to brag to the Mrs how good it was to beat your mates?

C: parkrun is dog friendly Bear, the size George is he would probably drag you around 5k's in sub 15mins...

B: Chop that sounds good but after all these Christmas parties I doubt if George could drag me at all. I’m sorry I’ve taken so long to join this conversation, like my training at the moment I’m a bit absent.

Now Trav you say it's all about ‘goals’ and I agree, now my goals for 2016 are to finish all the races in the RIO Series and to go on a surfing trip to the Maldives. That sounds easy, but you should try telling your wife that you want to go on a trip to the Maldives with seven mates and not take her.

YOU KNOW YOU’RE A TRIATHLETE WHEN ASKED HOW OLD YOU ARE YOU ANSWER 45-49 »»»»»»»»»»»»»»»»»»» and Bear's is to finish all ten races of the Rio Series in early 2016. BOOM!

BRING IT ON BOYS...

PS Bear what’s the RIO Series?

PPS I hope one of your seven mates is single - you might be looking for a new partner if you elope to the Maldives without Nat!

F@#k that was harder then telling her I was doing an Ironman.

PPPS Bear - am I one of those seven mates?

I haven't received the itinerary yet?

ED: Whatever Bear, I didn’t say no, I just said you couldn’t go for four months, unless you take the kids.

B: Did I say Rio Series? Sorry can’t elaborate, first rule of Rio don't talk about it.

And I did forget one goal and that's to beat Choppy off scratch again, because the first thing my daughter says when I get home is ‘Dad, did you beat Choppy’ and I love saying yes Jess I flogged him...

T: So it’s set boys, goals laid out on the pages of this Magazine for all to see. Mine to complete the Tassie Marathon, Choppy's is to beat me and Kenny in the K2D relay

C: Best motivation speech of all time Travo…

Your right, it's all about Race Day! Challenge accepted, I've entered the Bar Boys Team in the relay and we’re going to smash the Travo & Kenny Team! I hope they start the race on time, because we will be trained to the minute!

T: Bring it on Choppy - love ya work!! Do they have a man and dog division for Bear and his Great Dane George?

B: Boys the biggest challenge I'm having with George is stopping him from eating everything around the house. i.e. the daybed, trampoline, fish tank, chickens and children.

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NUTRITION

STAY HYDRATED THIS SUMMER »»»»»»»»»»»»»»»»»»»»»»»» Words: Dietitian and Sports Dietitian from Dietitian Approved, Taryn Richardson

SUMMER IS JUST AROUND THE CORNER AND AS THE TEMPERATURE HEATS UP, NOW IS THE PERFECT TIME TO VISIT HYDRATION AND IT’S AFFECTS ON EXERCISE PERFORMANCE. Our body is over 60% water making hydration essential for everyone, all the time. Water plays many important roles in our body including maintaining blood volume, transporting nutrients, getting rid of waste products and importantly, regulating our body temperature.

During exercise, our body cools itself by sweating to lose heat.

Sweat loss varies depending on the intensity and duration of exercise, and by the ambient temperature and humidity. It is also highly individual – some people sweat no more than 500ml/hour, where others (and you’ll know who you are), sweat upwards of 3.5L/hour.

KNOW YOUR SWEAT RATE

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It’s important to know what sort of sweater you are and develop a personalised hydration plan to prevent dehydration, as we know dehydration effects performance. It increases your heart rate, impairs heat regulation, reduces mental function, affects skill level, decision-making and increases perception of effort – not ideal!

Sweat losses of approximately 2-3% of body weight can negatively impact performance.

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NUTRITION

SWEAT RATE (L/HOUR) = (PRE-EXERCISE WEIGHT – POST-EXERCISE WEIGHT) + FLUID CONSUMED (L) TIME (HOURS)

TIPS FOR STAYING HYDRATED: Always aim to begin exercise well hydrated. You can monitor this yourself by observing your urine colour. You’re looking for a pale yellow straw colour, not clear and not dark yellow.

It’s possible to estimate your own sweat rate by measuring changes in body weight during exercise. A simple way to do this is to weigh yourself nude before and after a training session, ensuring you towel dry off to remove the sweat.

Subtract your post-exercise weight from your pre-exercise weight and divide by the total time (hours) to calculate your hourly sweat rate. If you drink during the session, you will also need to factor this in.

Keep in mind, this is an estimate - it doesn’t take into account substrate oxidation (using up your stored fuel during exercise) or respiratory water losses (evaporation of fluid from breathing).

Most triathletes finish a race having lost more fluid than they have consumed.

However, it is possible to over drink and this can lead to hyponatremia (low blood sodium concentration). You shouldn’t gain weight during a session. It’s also not necessary to replace 100% of fluid lost to match your sweat rates completely during exercise, just enough to minimise the damage.

An Accredited Sports Dietitian will be able to assist with calculating your sweat rate during training and racing across of range of environmental conditions to develop an individualised hydration plan.

SWEAT TESTING

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When we sweat, we also lose electrolytes from the body such as sodium, chloride, potassium, magnesium and calcium. You can determine your individual electrolyte losses by sweat testing.

This involves wearing a patch on your forearm during a run or ride and analysing it in the lab for sodium concentration (See a Sports Dietitian for this). This is particularly important for the longer events (half ironman, ironman, marathons etc.) where replacing sweat electrolytes is crucial.

MOST TRIATHLETES FINISH A RACE HAVING LOST MORE FLUID THAN THEY HAVE CONSUMED.

»»»»»»»»»»»»»» Sweat sodium concentrations vary widely between individuals and aren’t correlated to sweat rate. Large electrolyte losses may cause muscle cramping. If you frequently notice white marks on your exercise clothes when they dry off, chances are you are probably a salty sweater as these white marks are crusted salt deposits. If this is you, it may be beneficial to replace some of the sodium lost in sweat during exercise.

Fluid needs are highly individual. Work with an Accredited Sports Dietitian to develop a hydration plan specific to you to minimise the risk of dehydration and consequent performance limitations. Practice this in training so you know what works for you.

…STAY COOL

In the hot temperatures over summer, try freezing your water bottles to keep fluids cool. This helps to cool you down and promote fluid intake.

It’s too late to start hydrating on the day of competition – hydration should be managed daily Drink a glass or two of water with each of your main meals and snacks. The electrolytes in the food will help you to retain this fluid rather than pee it straight out.

Carry a water bottle with your everywhere, keep one on your desk at work and in the car – sip regularly throughout the day so you’re not playing catch-up in the evening.

The use of sports drinks can be useful in certain situations because of the carbohydrate content as well as the electrolytes which help you to retain the fluid as well as driving thirst

Taryn: 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

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TRIATHLON

5 MINUTES WITH TRIATHLONS POWER COUPLE

»»»»»»»»»»»»»»»»»»»»»»»» Words: Brian Upton Belinda and Justin Granger have been professional athletes in the sport of triathlon for many years now. Belinda has just come to the end of her racing career and Justin whilst once a professional triathlete now focuses on coaching.

Whilst Belinda and Justin may not compete anymore but they are certainly not done with the sport and love living in the triathlon mecca of Noosa. Belinda is now working with Challenge Family as an athlete liaison and Justin coaches with MaccaX. Belinda also works with MaccaX and they have just finished the first MaccaX camp in Australia on the Gold Coast.

Belinda and Justin share with us some of their favourite races from long careers in the sport and some awesome tips from the top.

BELINDA AND JUSTIN, NOOSA HAS BEEN YOUR HOME FOR MANY YEARS AND IT HAS BECOME A MECCA FOR TRIATHLETES TELL US ABOUT THAT. Justin and I moved up to Noosa to train about 13 years ago now. Originally we thought that we would only be up there to 32 l MultisportMagazine

train and we would evntually move back to Sydney. However, we loved it so much that we now call it home. We bought a house about five years ago and we are based there permanently. It’s been amazing seeing it change over the years and seeing how much of a triathlon mecca it has become.

Every summer so many of the best athletes in the world migrate to Noosa and spend the summer there. You can absolutely understand why, because it is just such a great place to travel, the weathers brilliant, the facilities are brilliant and the traffic is great. We only have two sets of traffic lights in the entire area. So it really is perfectly built for triathletes.

BELINDA, WHAT IS YOUR ROLE IN MACCAX?

other athletes achieve their dreams and sharing our experiences with age group athletes. The whole MaccaX aim is about that, it’s about being accessible to age group athletes sharing our story, sharing our experiences. It is just something that I really believe in. To be part of the camp on the Gold Coast was really good fun.

This is the first camp in Australia and when MaccaX were talking about it and discussing where we would have it, the Gold Coast came up and I snapped up the opportunity.

It is not very far for Justin and I to come from Noosa. Back in the day when we were growing up, the Gold Coast was the mecca for triathlon. It’s a little too busy these days but it is good fun to come back down here and have the camp on the Coast.

I have known Macca ever since my days back in university. We go back a long way.

I think I met Macca before he was even into triathlon. We have been really good friends ever since and obviously Macca is one of the greatest triathletes ever. So, when he approached me with MaccaX and asked me to become an ambassador, I jumped at the chance.

JUSTIN YOU’VE BEEN A SUCCESSFUL PROFESSIONAL ATHLETE BUT NOW YOU ARE VERY MUCH A COACH. EXPLAIN YOUR ROLE WITH MACCAX?

I love what he is doing! I think it is no secret that Macca and I are both very social people. We like giving information to help

I initially started because MaccaX has a massive group of members and we need to provide a lot of options. So we have a forum

TRIATHLON

where they can send through questions to any of the specialists. I am one of the coaches of the MaccaX group and I started off just answering questions on the forum.

Giving advice on anything from nutrition and training to race plans.

From there we decided to come up with some training plans. I produced a number of training plans for anywhere between Olympic distance, half ironman, through to the full ironman distance. With me as their coach, we can modify and customize the plan to their requirements. Belinda has designed two women specific plans as well for the MaccaX members.

Most of our athletes are age groupers and a lot of them are very social. We have a Facebook page and there are a bunch of social outings. There are plenty of MaccaX hook-ups.

Belinda: That’s what I like most about MaccaX. You look on the Facebook site and there will be people going to a race in America for example. The first thing they do is post on the group. “Hi I am on my way to such and such, to do a race. Never been there before are any MaccaX going to be there?” Before you know it three or four people have contacted them. They meet up, show them around and they help them out.

There is nothing worse than turning up to MultisportMagazine l 33

TRIATHLON

a race venue for the first time, often in a foreign country and not knowing where you are, what you are doing, where to eat, or where the course is. MaccaX members go above and beyond to help out fellow members. Before you know it they are good mates and that is what I love about the whole MaccaX concept.

HOW DO YOU SEE THE CHALLENGE FAMILY RACES AROUND THE WORLD? I think the thing that makes the Challenge events stand out from others, is the overall race weekend experience. It’s not just about race day. It’s about the experience you have from the time that you get to the race venue to the time you leave.

It’s family orientated. They want you to turn up with your partners, your children and your extended family. They want everyone to be involved. I think it all started at Challenge Roth. Challenge tries to make sure that every single Challenge race around the world, whether it be a half distance or a full distance has that community spirit.

The town of Roth adores it’s race. It is their race and they are very proud of it and they just make you feel so welcome. That is something that Challenge is trying to replicate in all of their races around the world.

ON CHALLENGE ROTH, BELINDA YOU HAVE BEEN THERE MANY TIMES AND HAD SOME GOOD RESULTS, IS IT A FAVORITE RACE FOR YOU? SWIM TIP

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Don’t do all your swimming in a 50-metre pool. Let’s face it, most triathletes are what we would call nonswimmers and they don’t hold correct form in a 50-metre pool. By getting in a 25 metre pool not only is it good for speed, its also good for technique. With triathletes that typical mentality that a 25-metre pool is cheating, it is too short. I think you actually should get in a 25-metre pool.

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Yeah I have been there 13 times and raced it 12 times. I won it back in 2005 and have had some really good races there. I think the main reason that I have consistently raced well there is because I love being there. I think you always get the most out of yourself when you like where you are and you enjoy the race. I have been staying with the same homestay family there for the entire time and now they are really good friends of my family who have been over four times now as well. It is definitely my favourite long distance race in the world. It’s really difficult to put into words but it’s an amazing experience and one for the bucket list.

is just spectacular. We spent three weeks training down there before the race. Wanaka for me is one of my favourite races of all time. It’s the course; the run is unbelievable along the river. Not an easy course, it is actually quite hard but that was the sort of race I had preferred in my career but it is just a spectacular course. It’s well worth the trip and the effort to do that race.

Probably my other favourite destination race and by destination race I mean the entire experience you get is Challenge Phuket.

You know I don’t want to say that I am retiring from the sport. I am just retiring from professional racing. So that’s how I explain it now to people. I did officially retire from racing at the end of last year after Phuket. In January I started my new role with Challenge as professional athlete liaison.

It’s just a great place for everyone to go because there is something for everyone.

You don’t have to be a triathlete to enjoy your time there. It’s Challenge Phuket, which is Laguna Phuket the first week, then Challenge Phuket the second week. I think that’s just a really great combination.

They have got lots of little events going on throughout the week too that you can be involved in. Challenge Phuket is also at the end of the year, so it’s a great way to finish the year. It’s a race that I highly recommend people do. It is an extremely challenging course but a very satisfying course. It’s such a great time before and after the race.

DO YOU HAVE A FAVOURITE RACE YOURSELF JUSTIN? Belinda and I were fortunate enough to do the first ever Challenge Wanaka which was the first Challenge race outside of Europe.

That was almost ten years ago now and I was just blown away by the scenery. I had raced Ironman New Zealand so I knew how nice New Zealand was but the South Island

BIKE TIP

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Get a good reputable person to fit you on the bike. They will put you where you can maintain a good aero position. With out compromising your run because too many guys out there they buy a bike from someone, and they just jump straight on it. They ride the wrong saddle height and they ride the wrong handle bar height. Go and get a good bike fit and you will be able to ride a lot faster and get better gains for sure.

BELINDA WHAT’S HAPPENING WITH YOUR COMPETITIVE CAREER?

CAN YOU EXPLAIN THIS ROLE WITH CHALLENGE? So basically I am just a professional liaison.

I liaise between professional athletes and the race directors of Challenge on a global level. That can involve me answering any of the questions that professional athletes might have, to athletes contacting me to get contacts to certain races. Vice versa with the race directors actually contacting me if they are after a particular athlete or if they want me to help them secure a deep field for their upcoming races. That’s something I have always been quite passionate about I want to help the pro athletes because I know how difficult it can be. To be able to help the pro athletes any way I can to get them to races and to help them to achieve their goals, that’s a good feeling.

Thank you both for your time and we look forward to welcoming you to the contributors panel at Multisport Magazine next issue!

RUN TIP

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Variety! Don’t do all of your running on the road, don’t do all your running on the treadmill and don’t do all your running on the track.

Try and get a variety of surfaces.

I usually try and do one treadmill session a week and one interval session a week on the road, and one long run that is on trails but just variety mix it up.

TRI-TRAVEL

IF YOU ARE LOOKING FOR THE TRIATHLON AND MULTISPORT MECCA OF AUSTRALIA THEN LOOK NO FURTHER THAN STUNNING QUEEENSLAND! With year round events and destinations a plenty, what better place to take the support crew! You can be sure that whilst you and your mates are smashing your swim, run, ride they will be soaking up the Queensland coast and it’s many wonderful attractions.

6 MAGICAL PLACES IN QUEENSLAND TO RACE YOURSELF SILLY! 1. BRISBANE RIVER. City life doesn’t have to mean thumping robotically on a treadmill staring at the jubbly bits in a nameless and shameless mirror. Nope, Queensland’s capital is dotted with landscaped paths and pedestrian-only bridges ideal for a run.

Key event: The Twilight Fun Run 2. MOUNT COOT-THA, BRISBANE. Only 20 minutes drive from Brisbane’s CBD lies the gum tree-lined slopes of Mount Coot-tha.

It’s an outdoor-lovers paradise with tracks and trails crisscrossing streams and waterfalls in summer.

Key event: The Resolution Run 3. SURFERS PARADISE. Join the locals who make it their religion to walk, jog or cycle the 42km stretch of Gold Coast beach paths at sunrise. Witnessing the first hint of orange as it peeps through the horizon will give you the warm fuzzies!

TRI-TRAVEL QUEENSLAND IN FOCUS

Key event: The Gold Coast Airport Marathon 4. NOOSA HEADS, SUNSHINE COAST. The Noosa National Park is an eclectic beach and bush trail. The view from Noosa Heads looks back across the surf to the town and is spectacular.

Key event: Noosa Triathlon Festival 5. AIRLIE BEACH. The purpose-built boardwalk at Airlie Beach stretches from the Port of Airlie north to Cannonvale Beach passing the sailing club and finishing with a view out to the islands. Don’t forget to wear your swimmers under your kit for a dip in the Airlie Beach Lagoon!

Key event: The Airlie Beach Running Festival and Great Whitsunday Trail MultisportMagazine l 35

TRI-TRAVEL

PAT CARROLL’S TIPS FOR TRAINING SUCCESS Three-time Australian Commonwealth Games representative Pat Carroll has won the Gold Coast Airport Marathon a record four times and has held the Australian half marathon all-comers record since 1994. So, you could say, he knows a thing or two about running.

GOAL ON THE FRIDGE

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Remind yourself, your housemates, your family and your guests with a strategically placed Post-It note displaying your goal. You won’t forget what you’re trying to achieve and your support crew will be regularly prompted to keep you honest.

Here are Pat’s top 15 training tips to help you reach the start line of the 2016 Gold Coast Airport Marathon in top shape, ready for personal glory:

SET A REALISTIC GOAL

accountability partners will enhance your training and help you on those days when you’re scratching around for excuses. Plus, everyone loves a good support crew.

»

Lock in a goal that aligns with your fitness level and preparation time. Count backwards from 2-3 July and work out an achievable outcome for race weekend.

RECRUIT SOMEONE TO ‘TEAM YOU’

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LOOK GOOD, FEEL GOOD

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Invest in some brand-name quality shoes and apparel that fit well, are comfortable and made of colours you enjoy wearing. Your training will progress if you’re in the right gear and you’re happy wearing it.

THE BUDDY SYSTEM

Make sure your loved ones are aware of your goals and training program. Having

Find a training partner of a similar ability

who you enjoy running with. Motivate each other as you share the journey to the start line. No one springs to mind? Join a running group and you’ll have a regular running mate in no time.

IT’S PERSONAL

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Utilise a personalised training program which is tailored to your age, fitness level and goal. Resist following a program designed for someone else, or a plan with a one-size-fits-all approach. You’ll be grateful for your specialised schedule when you’re standing on the start line in top shape.

SERIOUS ABOUT

EDUCATION

SERIOUS ABOUT

.

TRIATHLON In partnership with Triathlon Australia, Sheldon College is Australia’s first Triathlon School of Excellence.

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The Sheldon Triathlon Club caters for elite adult triathletes and for community age-groupers wishing to access first class coaching and facilities.

The Sheldon Triathlon Club is one of only five Triathlon Australia State Performance Centres nationally.

For more information visit sheldontriathlonclub.com or email us at info@sheldontriathlonclub.com

TRI-TRAVEL

HAPPY PLACE

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Head to your favourite park, lake or beach and steer clear of less aesthetic locations.

Running in an area you like will keep you motivated and enable you to make the experience as enjoyable as possible.

MORNING GLORY

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Run in the morning. Start the day with a bang then enjoy post-training bliss for the rest of your waking hours. If you plan your training session for the afternoon or evening, there’s a higher risk of you skipping it, especially after a long and busy day.

LIKE CLOCKWORK

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POWER UP WITH A POWER NAP

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Recharge your batteries at the end of your training week with a nana nap. Restore your energy levels as you reflect on the training week with some quality time on the couch.

H2O TO GO

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Ensure you’re adequately hydrated before, during and after your run. Don’t wait until you’re thirsty before you reach for a drink.

EAT AND RUN

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Train at the same time on the same days, three to four times per week. By forming this habit early in your program, you’re more likely to reach your goal and less likely to miss a session.

If your training program includes a weekly long run, experiment with your nutritional intake in the lead up, on the morning of, during and immediately after your session.

This will help you when it comes to planning your race day diet.

SORE LOSER

OOH YOU’RE SO TENSE

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When you’re sore or injured, replacing a run with a rest day or two is better than limping through a training session and risk being sidelined for weeks. Listen to your body and you’ll be thankful.

»

Treat yourself to a massage every two weeks. This will go a long way towards keeping niggles at bay, as well as force you to make some time to relax.

SPECIAL OFFER FOR MULTISPORT MAGAZINE READERS

»

Pat can help you achieve your Gold Coast Airport Marathon goal by setting you a personalised training program that will factor in your current level of development and your availability to train.

Pat’s programs are not computer generated and he will adjust your program accordingly when required.

You’ll have the opportunity to converse with Pat via email as often as you wish.

Pat also facilitates the Pat Carroll Running Group based in Brisbane.

You can enlist Pat as your personal online mentor for the Gold Coast Airport Marathon, ASICS Half Marathon or Southern Cross University 10km Run. Start training NOW and pay a reduced fee!

View Pat’s Gold Coast Airport Marathon special offer at www.patcarroll.com.au

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TRI-IT

TRI-IT!

OPTIMISE The Optimise A.I.R. Tri Suit has been developed with the aspiration of becoming the world’s fastest non-drafting triathlon suit. The Suit has a zoned fabric construction to achieve the greatest reduction in drag in specific regions of the body.

When you are training the house down and looking for that edge to keep you motivated... look no further than Multisport Magazine for all the latest gear to

www.scody.com.au

help you keep kicking your triathlon goals!

SPEEDO FUTURA BIOFUSE PRO A new standard in Triathlon goggles, the Speedo Biofuse Pro offer super soft comfort, wide vision, and effortless adjustment allowing you to focus on the race.

STOCKIST: Speedo stores nationally, online at www.speedo.com.au and selected Rebel Sport and Amart stores nationally.

UP FOR GRABS...

Thanks to Speedo we have 10 pairs of goggles to giveaway! Simply head to our website hit the giveaways tab and enter your swim question to win!

ACCELERADE SPORTS DRINK “The Protein-Powered Sports Drink” The only sports drink that contains carbohydrate and protein in a patented 4:1 ratio. Accelerade extends endurance, enhances rehydration, speeds recovery and reduces muscle damage.

RRP: $60.00 (60 Serve Tub) RRP: $37.50 (30 Serve Tub)

FISIOCREM fisiocrem contains natural herbal active ingredients for the temporary relief of muscle and joint pain.

Flavours: Orange, Lemon Lime, Fruit Punch, Mountain Berry and Lemonade.

Buy Online at www.advantage1.com.au

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

Available in 3 sizes.

RRP $16.95 for 60g / RRP $24.95 for 120g RRP $44.95 for 250g Available from Pharmacy, Health Stores & Healthcare Practitioners. www.fisiocrem.com.au

SWIM YEAR ROUND WITHOUT THE LONG TERM EFFECTS OF CHLORINE Chlorine-out hair and skin care line - TRISWIM for men & women Voted in top 3 products worldwide that removes chlorine –Livestrong. The ingredients in TRISWIM work to neutralize and remove the Chlorine and odour from your skin and in your hair. The unique, innovative formula is “salon quality” which hydrates and nourishes leaving your skin moisturized, and your hair, clean, shiny, healthy and soft! www.sbrbodycare.com.au

currexSole BIKEPRO The secret weapon in your shoe!

Designed by German sports scientist and recommend by Pro Athletes around the world, BIKEPRO is the ultimate performance insoles for Road, Mountain bike and Triathlon.

It helps stabilize your knee movements, boosts your muscle efficiency and accelerates your muscular regeneration. With 18 variation of sizes and profile, you will be able to create the perfect fit for your own fit. Its a whole new dimension in pedal power!

RRP: $79.95 Shop online at www.currexsole.com.au (Running and other sports specific insoles are also available)

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N MARATHO N ATHO R A M F L A H 10KM RUNE LENG L A H C M K 5.7 SH JUNIOR DA

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ENTER NOW

TRI-TRAVEL

SURPASSING EXPECTATIONS

»»»»»»»»»»»»»»»»»»»»»»»» Words: Britt Caling, Sports Physio - Gold Coast Physio & Sports Health Are you thinking about running an Ultra, but 100km seems a bit daunting? Then try this: The Great Barrier Reef Marathon Festival Ultra 74km.

The Great Barrier Reef Marathon Festival, held in the beautiful location of Port Douglas, QLD includes a number of events from a 2.5km dash, to a marathon, and also the 74km Ultra-run.

I had decided that this year I needed a challenge to help make my 40th Birthday become ingrained in my memory- and who needs a party when you can go and run 74km instead! So off I pottered with my family to Port Douglas at the start of November for a holiday and a run experience.

The 74km run seemed like a great option for an event due to its location and the mix of running involved: starting at 4am with head torches, the first 4.5km was run along the hard-packed and iconic 4-mile beach. Being dark in Port Douglas until after 5.30am 40 l MultisportMagazine

meant the beach run and next 7.5km along paths/roads of the resort township was all run in the dark and time seemed to pass really quickly, so before I knew it I had reached the only real climb of the event the notorious “Bump Track”. The Bump Track is an ascent of 360m over 2.2km so it is similar to the Numinbah side of Polly’s on the Gold Coast but much shorter and easier underfoot, then after the initial steep section it continues undulating upwards for another 4km.

The run continued through rainforest on runable fire roads until around the 36km mark when it became single-track type running in dense rainforest, there were a couple of creek crossings along the way further enhancing the superb location and scenery.

The Ultra run returns after a big loop back to the top of the Bump track and then descends and returns the same way home, except this time along 4-mile Beach, I had the opportunity to appreciate the scenery and location during the light.

With the technical trail running and steep hills I am used to training on around the Gold Coast this run really was easy underfoot. The possible heat/humidity of the event had been a concern during my training preparation but for the week holiday in Port Douglas pre-event, I realised the humidity wasn’t anywhere near as bad as expected.

On race day it started sprinkling rain as we were walking to the start line, and the rain continued in patches throughout the day, which made the conditions for all events of the festival easily tolerable for 2015.

Leading into the event, I had completed a Run VO2max Exercise test at our Gold Coast Physio & Sports Health clinic to provide me with training and race pacing, so I was aware of the running speed I could handle, but over a 74km event many things can happen that can cause you to lose time pretty quickly.

For long events, I always focus on the ‘3 F’s’: Food, Fluid and Foot care.

TRI-TRAVEL

Food and Fluid should be selfexplanatory, in the past I have used Sports Dietitians to help guide me on different food and electrolyte options, but Foot care refers to taking care of your feet so they can cover the whole distance. Foot pain, including blisters or painful toes, can stop you in your tracks. My strategies for this involve wearing shoes a ½ size bigger than normal for long events, and make sure your shoes are suitable for the terrain and length of time running. Socks are also very important and must have been trialled in long runs prior to race day (I use wool toe-socks), plus I tape all my toes with physio tape and I recommend having blister patches in your race pack and using them as soon as a rub spot is felt (and not leaving the rub until it is painful).

My background prior to trail running was Adventure Racing, of which I have completed a number of 48hr events. With this experience behind me and knowing I had been thorough in my preparation in both my

training and with a weekly Physio or Massage appointment for maintenance at Gold Coast Physio & Sports Health clinic, if I could get the “3 F’s” right on race day, and use my Exercise Test pacing strategy, then my brain would get me through the final stages of the run and I would run alright.

On race day, I surpassed all my expectations, winning the womens event in a time of 7hr 44min (6:16min per km) and finishing 3rd overall (20sec behind the 2nd placed male). Rob Clarke made it a Gold Coaster double by winning the mens in 7hr 23min.

Overall, the event was wellorganised and the course was not only scenic and beautiful, but it provides a nice variety of running types to keep you stimulated. For anyone wanting a challenge more than 50km, but thinking 100km sounds too daunting, then this event is very achievable with the right preparation and I would highly recommend a holiday with just a small run thrown in!

GEAR FOR PLAY OUTSIDE www.shopgaa.com

Happy Run Training,

From Reef to Rainforest This 4th annual event showcases the beauty of Airlie Beach, where you will be treated to the renowned Whitsunday warm and friendly hospitality.

16-17 July 2016

» Half Marathon (21.1 k) » 10km & 5km Fun Runs » 5km Business Team Challenge » 2km Kidz Fun Run

Join in the 10th anniversary of this iconic, challenging but beautiful Rainforest event in the Conway Ranges – 28.7km.

Or be one of the first to challenge the inaugural 57.4kms distance – limit of 25 participants.

11 September 2016 For more information visit: www.whitsundayrunningclub.com.au Photo courtesy of Whitsunday Marketing & Development

For more information visit: www.whitsundayrunningclub.com.au Photo courtesy of Mackay Road Runners

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NSW Every Saturday morning at 7am. Free, 5km run it’s you against the clock. www.parkrun.com.au

19 - 21 August 2016

5 - 6 March 2016

17 January 2016 Kurnell, NSW www.thetriathlonseries.com.au

Canberra, ACT www.thetriathlonseries.com.au

12 March 2016

26 January 2016 Wollongong www.ausdayaqua.com.au

Vision Super Central Goldfields Reverse Triathlon

Every Saturday morning at 7am. Free, 5km run it’s you against the clock. www.parkrun.com.au

14 February 2016 Princes Park, Maryborough www.centralgoldfields.com.au

Coffs Harbour www.villagesports.com.au

8 - 10 April 2016

Sydney, NSW www.oxfam.org.au/trailwalker

13-14 February 2016

19 - 20 March 2016

Melbourne www.oxfam.org.au/trailwalker

Falls Creek, Victoria www.mountainraid.com.au

Warrnambool, Victoria warrnamboolmultisportfestival.com

7 February 2016 Kurnell, NSW www.thetriathlonseries.com.au

VIC SRI CHINMOY MULTI-SPORT CLASSIC 6 March 2016 Jindabyne, NSW au.srichinmoyraces.org

19-21 February 2016 Huskisson, NSW Long Course Distance www.eliteenergy.com.au

20 March 2016 Kurnell, NSW www.thetriathlonseries.com.au

16 January 2016 Phillip Island phillipislandmultisportfestival.com

MURRAY QUAD M U R R AY R I V E R - A U ST R A L I A

YA R R A W O N G A - C O B R A M - T O C U M W A L

13th March 2016 www.murrayquad.com.au

27 February 2016

Yamba, NSW

Events for all levels www.eliteenergy.com.au

Every Saturday morning at 7am. Free, 5km run it’s you against the clock. www.parkrun.com.au

24 April 2016 Penrith, NSW www.thetriathlonseries.com.au

19-20 March 2016 Mount Kosciuszko, NSW

www.eliteenergy.com.au

World’s Toughest Daylight Triathlon

Geelong, Victoria www.ironmangeelong.com

7 February 2016

17 January 2016 Melbourne Aquatic Centre www.triathlonpink.com.au

Showcase your event here to a captive audience of 45,000+ multisporters for only $150.00.

RaceGuide 10 January 2016

TOOWOOMBA TRI CLUB – RACE 4 17 January 2016

SUMMER 2015

31 January 2016

300m/1km/2km/3km www.worldseriesswims.com.au

Noosa Heads, QLD

Race 6 - Caloundra www.qldtriseries.com.au

7 February 2016

6 February 2016 30 & 31 January 2016

Gold Coast, Qld www.triathlonpink.com.au

S W I M

Mooloolaba, Qld

13 March 2016

20 March 2016

Coolangatta, QLD www.worldseriesswims.com.au

300m/1km/2km/3km

Toowoomba, Qld www.twmbatriclub.org.au

O C E A N

Goondiwindi, Qld www.hellofthewest.com

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

QLD Race 5 - Robina www.qldtriseries.com.au

28 February 2016

TRI ENDURO

C O O L A N G A T T A

6 March 2016

Brisbane www.twilightrun.com.au

3 April 2016 Southbank, Qld

Individual / team entries www.ironman.com/timetotri

2-3 July 2016

Twin Waters Resort, Sunshine Coast 6 March 2016

5km course www.womensdayfunrun.com.au

17-19 June 2016

21 February 2016

Mooloolaba, QLD www.worldseriesswims.com.au

14 May 2016

Enduro format, Tri It or Kids Tri www.trienduro.com

13 May 2016

Race 7 - Raby Bay www.qldtriseries.com.au

10 April 2016 Gold Coast, Qld

Gold Coast, Qld www.goldcoastmarathon.com.au

5-13 November 2016

Every Saturday morning at 7am. Free, 5km run it’s you against the clock. www.parkrun.com.au

Brisbane www.oxfam.org.au/trailwalker

8-15 October 2016

www.mastersgames.com.au

Gold Coast, Queensland

Gold Coast brucelyntoncharityball.com.au

11 September 2016

alicespringsmastersgames.com.au

Alice Springs, Queensland

Gold Coast brucelyntoncharityball.com.au

16-17 July 2016

Airlie Beach, Qld whitsundayrunningclub.com.au

Individual / team entries www.ironman.com/timetotri

Airlie Beach, Qld whitsundayrunningclub.com.au

Boyds Bay Fingal Kingscliff North Kingscliff Beach Hastings Point Pottsville North Pottsville South

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With a choice of 7 park options the Tweed Coast Holiday Parks are the ideal place to stay. Bring your own tent, caravan, camper or stay in our fully equipped cabins, villa’s or Surfari Tents.

Quiet coastal roads, forget the fumes and noise! Run alongside the clean beaches and creeks, it’s all here plus wonderful cafes and restaurants.

For a perfect coastal experience, book now.

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TRI-TRAVEL

ENTER THE WORLD’S BIGGEST BIENNIAL MASTERS GAMES TODAY!

graced the Games Village stage over the years including Dragon, Ian Moss, Melbourne Ska Orchestra, 1927, Daryl Braithwaite and The Black Sorrows with next year’s program set to host a stellar line-up.

It contains three of your favourite things: sport, entertainment and the Gold Coast!

Play It, Live It, Love It with more than 13,000 participants from around the world at the 10th Jupiters Pan Pacific Masters Games to be held 5 – 13 November 2016 on the beautiful Gold Coast in Queensland.

6 REASONS TO PLAY IT, LIVE IT, LOVE IT

Over 40 sports for the over 30s, played over nine days of competition.

The world’s biggest biennial masters games will showcase competition in more than 40 sports including netball, archery, softball, taekwondo, baseball and swimming.

Fantastic live entertainment at the Games Village at the Gold Coast Convention & Exhibition Centre, Broadbeach.

The world’s number one biennial masters games, attracting over 13,000 participants.

World class sporting facilities including the revamped Gold Coast Aquatic Centre, a 2018 Commonwealth Games venue.

It’s only held every two years, so don’t miss out on this wonderful celebration of masters sport; 5 - 13 November 2016.

Round up your friends, family and teammates and secure your spot at next year’s event. www.mastersgames.com.au

The majority of sports are for the over 30s with no qualifying standards or times required to enter. The only criterion is that participants meet the minimum age requirement for their respective sport. Participants compete in their age group ensuring the sport is played fairly, competitively and in tremendous spirit.

In addition, a jam-packed entertainment program during the event provides participants the opportunity to celebrate achievements, socialise with teammates, friends and family and enjoy the camaraderie for which the event is renowned.

Some of Australia’s biggest artists have

Play it, Live it, Love it on the Gold Coast in 2016!

Over 40 sports

Nightly entertainment

13,000 participants

The world’s biggest and best biennial masters games! mastersgames.com.au

Insta

5-13 November 2016

#PPMG16 MultisportMagazine l 45

QUEENSLAND

@Delly Carr

QUEENSLAND IN FOCUS:

IS THIS YOU?

Congratulations Christine on a milestone 100th parkrun 46 l MultisportMagazine

QUEENSLAND

A MESSAGE FROM TRIATHLON QUEENSLAND

I

was recently fortunate to have some time with our Minister for Sport, the Hon. Bill Byrne. It was great to be part of the round table discussion and to hear firsthand that the State Government were focused on growing participation, and in particular participation of women and girls.

Triathlon is a fortunate sport for a number of reasons. Female participation in Triathlon is continuing to grow, and it’s great to see true equity at all levels. Triathlon also has fantastic events for anyone to show up at a starting line and take on their next challenge. This season, I have also noticed an amazing club atmosphere at many events.

It is true that many punters, fitness fanatics, and triathletes join Triathlon clubs to train hard and receive outstanding coaching, but the social connection the clubs provide engages and fulfils all-comers.

A key aspect of the quality event delivery in Triathlon are the race directors and their

professional event teams. Participants can focus on having a great time and enjoy the race because every detail is attended to by race operators.

I’ve been engaged in many discussions with members of the public who are interested in Triathlon. The view is out there that Triathlon is primarily the Iron distance event which is out of reach for most. Everyone admires the competitors completing these events, but don’t realise the multitude of options available in this great sport.

The other important conversation I’ve had with some terrific people, is that they feel they need to be in a certain condition or train to a certain level before joining in with a club session or even feel comfortable joining a gym. Triathlon is a very welcoming sport, and I’d encourage everyone in the multisport world to go out of your way to continue to encourage those who have hesitations to jump into a session. Triathlon club coaches are so experienced at dealing with all forms of fitness, and maybe you

could be the member to drop back on your ride to hang with the new person and get to know them. I know it made all the difference to me when club people made the effort to get to know me on a club ride—and not drop me off the back.

If you are someone who thinks that you need a certain level of fitness to join a club or gym, I’d encourage you to just go out and do it. The professionals in the industry will take care of you, and you’ll be extremely motivated by just getting started.

So, stop swimming by yourself, go and talk to the coach three lanes away, and join your local Tri club today. A healthy and active lifestyle is a decision which could change your life.

I’LL LOOK FOR YOU IN TRANSITION.

MultisportMagazine l 47

QUEENSLAND

TRI CLUBS OUT IN FORCE Triathlon Queensland’s new look Nissan Club Championships brought with it all the excitement one can expect from a highly contested event hosting over 50 clubs from right across Queensland, all racing for their share of the enticing $9k prize pool and the prestigious title of Queensland Nissan Club Champions.

The Triathlon Queensland Nissan Club Championships is the pinnacle of competition for clubs across Queensland, with rewards and recognition for their significant contribution throughout the season in growing the sport from the ground level up, enhancing both the participation and performance landscape.

Triathlon Queensland affiliated clubs compete across three categories; small (less than 50 members), medium (51120 members) and large (more than 121 members) as well as the Triathlon

Queensland Aggregate Club Championship Cup. Held in conjunction with the Moreton Bay Triathlon Festival, points are awarded to clubs participating over a variety of distances based on the State Championship Distance for each age, volunteering or technical officiating at the Moreton Bay Festival on the Sunday. The introduction of the inaugural Triathlon Queensland Aggregate Cup Championship gives clubs, who may not have the high club numbers but have high performing athletes, the chance to claim victory.

“Triathlon Queensland Nissan Club Championships is our way of saying thank you to our clubs for their constant support and contribution to the sport by kicking off the season with an event that celebrates club pride and spirit” said Event Manager, Rachael Gibson.

The Moreton Bay Triathlon Festival at

Is Your Swim Leg Holding you Back from Achieving your Goals?

Join professional triathletes Clayton Fettell and Annabel Luxford and learn the secrets to fast open water swimming in the new video course, ‘The Art Of Triathlon Swimming’.

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Master open water swimming technique Be confident swimming in a pack Conserve energy for your bike and run Exit the water sooner without working harder

The ‘Art Of Triathlon Swimming’ is available for stream and download anytime at www.artoftriathlonswimming.com 48 l MultisportMagazine

Redcliffe provided the perfect atmosphere for the 2015-16 Triathlon Queensland Nissan Club Championships. Athletes knew what to expect from the well-loved course, and familiarity showed on the timing books with top performances from Nicholas Hull (Personal Best Tri) finishing in 58:06 and Briarna Mackie (Red Dog) clocking 1:05:26.

Light winds made for a tidy bike leg and contenders were charging through the finish chute with cheers from team mates, family and club fanatics in no time.

Triathlon Queensland are thrilled to have delivered a successful Nissan Club Championships all in one event, the first of many to come. The positive feedback is a true reflection of the unity and support occurring within the clubs’ sporting landscape. Triathlon Queensland would like to thank all the clubs who competed over the weekend for the fantastic atmosphere and the #Triclubpride that was shown.

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Book at: www.EffortlessSwimming.com

QUEENSLAND

CONGRATULATIONS TO THE 2015-16 TRIATHLON QUEENSLAND NISSAN CLUB CHAMPIONS

“Thanks to Triathlon Queensland for putting on a great race for the Club Champs. Our members loved the new one-off race format, with many dusting off their tri suits for their first race of the new season.” Said Suzanne McCarthy, Tri Nation Coach.

Red Dog Triathlon training claimed the Overall Triathlon Queensland Nissan Club Championships with 438 points, over Redcliffe Triathlon Club (222) and Team T-Rex Triathlon (209).

“I look forward to seeing the competition continue to evolve over the next couple of years and becoming a regular and popular event on the Triathlon calendar.” Said Trent Pattern, Red Dog Head Coach.

After only one season as a new club Tri Nation came with all cylinders firing for this year Club Champs, with good club numbers and strong performances Tri Nation secured their victory in the newly created Medium Club Championship with a point score of 203, taking Be- Energetic Tri Club (158) and new comers.

Brisbane Triathlon Club (109) out of the running. Sheldon Triathlon Club were all class on course, coming away with the Small Clubs Championship with a total point score of 160, over Vision Triathlon Clubs (139) and new comers Triple FFF Triathlon (56).

To top off the day, Sheldon Tri Club

proved bigger isn’t always better earning themselves the 2015-16 Triathlon Queensland Club Championship Aggregate Cup and attributed the win to the hard work and commitment of their club members.

“Having the opportunity to win the small clubs category was a fantastic achievement for Sheldon Tri Club and then to back that up with the Aggregate points score is a great reflection of the commitment all the people in our club always show.

Congratulations to Tri Nation and Red Dog for winning the medium and large club awards and thank you to Triathlon QLD for a fantastic event.” Said Chris Lang, Sheldon Tri Club Head Coach.

Nissan Club Championships supported by: Nissan, Queensland Government, Moreton Bay Regional Council, Erdinger Alkoholfrei, Scody, Hydralyte, Yellow Jersey Bike Shop, Fisiocrem, SBR body care and Vorgee.

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Passionate local family business supporting families, schools, clubs, charities and athletes since 1979 MultisportMagazine l 49

QUEENSLAND

3 MAJOR THINGS HAPPENED TO ME IN 2015; I COMPLETED MY FIRST TRIATHLON, MY BEST FRIEND HAD A BABY AND I JOINED TEAM MATER CHICKS IN PINK Words: Katherine Rowe, Fundraising Coordinator - Mater Chicks in Pink Why are these seemingly normal things so special? Well there are a couple of reasons…

Firstly my best friend Simone was 32 when she was diagnosed with Breast Cancer; that was four years ago. She is one of the 42 women who are diagnosed every day in Australia.

It didn’t happen to someone else; it happened to her… it could happen to any of us. No matter how young and fit we are.

Simone spent 18 months going through cancer treatment; surgery, chemo, getting sick, radiation and all the not so fun things you associate with a cancer diagnosis. I was there every step of the way and saw every good, bad and ugly part of her treatment.

The best part of this story; she survived and she has just given birth to a beautiful baby.

Something four years ago wasn’t going to be possible. Every time I think about where she was to where she is now I can’t help but feel the sting of tears.

Another positive outcome; her strength in her worst moments, her determination to come through this challenge. This lit a fire in me… a desire to reach my goals… a desire to push myself that I had never felt before.

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I WANTED TO DO A TRIATHLON, I WANTED TO GET OFF MY IPAD STOP READING - START DOING… I WANTED TO WEAR LYCRA. I WANTED TO OVERCOME A CHALLENGE.

»»»»»»»»»»»»»»

people like you to reach your goals and make an immediate impact to the lives of women with breast cancer being treated at the Mater by providing support items like house cleaning, counselling and mastectomy bras.

You can make a difference too and in the best way you know how (we don’t all have to quit our jobs and start working for Mater Chicks in Pink).

You can join me at the RACQ International Women’s Day Fun Run on 6 March along with 10 000 other women, let’s paint the town pink, and support (pun intended) women with breast cancer.

Let’s put it out there now… I am no athlete… let alone a TRI athlete… So I trained… and trained (thank you Couch to 5km) and then...

I did it… Robina Triathlon (Enticer Distance Yes, I’m a super beginner, but I did it.)

Phase 2; I wanted to make a difference.

I wanted to help other young women like Simone… I saw what my best friend had gone through and I wanted to help women in a practical way, women who were going through the same thing.

I joined Mater Chicks in Pink; I now spend my days encouraging and supporting everyday

Date: 6/3/2016 Time: 6.45am Venue: Cultural Forecourt, South Bank, Qld Course length: 5km Online entries close: 5pm 3/3/2016 www.womensdayfunrun.com.au

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Bruce Lynton 82-84 Nerang Street, Southport. Ph (07) 5557 7999. bmwsales@brucelynton.com brucelynton.bmw.com.au *BMW ConnectedDrive Terms and Conditions apply. Please refer to www.bmw.com.au/ConnectedDrive or contact Bruce Lynton for further information.

QUEENSLAND

MULTISPORT GOLD Team spirit has played a major role in Multisport Gold’s successful campaign in the Port Macquarie Ironman. Six athletes drove down together for the race with one first timer on board. The team stayed together and raced together with mateship being a real highlight for the weekend.

Two days out from the carnival rain hit Port Macquarie hard and only disappeared the morning of the race. Coach Allison Cooke finished first in her age category with a qualifying time for Kona and her team mate Tara finished strong with a personal best.

For the men they all ran solid races with pleasing times. The next stop for Multisport Gold was Ironman Melbourne but due to cancellation of the event the same tight knit team of six that took on Port will head to Taupo Ironman in March 2016.

THE CLUB HUB

TEAM T-REX TRI CLUB The club took Noosa Triathlon by storm with 56 competitors racing over the weekend. With over half being first timers, they weren’t expecting much but there were plenty of personal bests and some top ten finishes. T-REX enjoyed the new format of racing at Noosa with the swim leg being raced in the ocean and the conditions were perfect. T-REX had 17 Juniors compete in the Noosa Superkidz event with exciting finishes and bright futures ahead. T-REX also had two elite competitors, one of them, Danish Henrik Klemmenson who finished 18th place in a tight 5km bolt. Aden De Jager represented T-REX in the Open Criterium and finished 10th place in the 55-man race where just under half couldn’t finish. T-REX claimed a bronze medal in the Club Challenge and were presented a medal by Australian sports stars Cathy Freeman, Dawn Fraser and Ben Hannant which was a real buzz.

SPTC SPTC had three hard working ladies head into the Adelaide Duathlon. With disrupted training due to health issues and time schedules the three ladies came away from Adelaide with their heads held high. Two fifth places from athletes Amanda and Joanne and another strong race from Stephanie.

SPTC’s junior elites hit one of their biggest competitions hard at Kawana in the state qualifier. Strong performances from Jack Sosinski and Jace Grant coming first and second respectively in their age category with Lachlan Jones finishing third and Bianca Jones coming home with a second place. 19 competitors from SPTC were racing to qualify for the state championships in Hervey Bay and 19 qualified - very successful day in the office!

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Noosa triathlon is a really big event on the calendar for SPTC and with forty competitors out on the course it was a great weekend for racing and the atmosphere is always fun with the barbeque going and plenty of race day chat to end a succcessful day.

If your club has been achieving some awesome goals and you want to share it with us, email 150 words and a hi-res photo to editor@multisportmag.com.au

QUEENSLAND

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MultisportMagazine l 53

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FOR THE TRIATHLETE THAT HAS EVERYTHING...

MultisportMagazine l 55

QUEENSLAND

YOU DON’T HAVE TO BE IN PAIN ON YOUR BIKE Words: Simon Sirotti, Queensland’s most experienced Level II Body Geometry Fit specialist and owner of Studio de Velo

ARE YOU BATTLING THROUGH YOUR TRAINING RIDES AND RACES HOPING THAT YOU’LL ADAPT TO YOUR BIKE? DOES RIDING YOUR BIKE CAUSE PAIN OR DISCOMFORT? WOULD YOU LIKE TO IMPROVE YOUR BIKE AND RUN SPLIT SIMULTANEOUSLY?

professional bike fit and invest in improving comfort and making bike splits faster, while reducing run time?

The answer - Body Geometry Fit. Riders will spend $3,000 on a set of wheels to save 2 sec/km in a race. So why are we so hesitant to spend a few hundred dollars on a

SADDLE DISCOMFORT

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Woah, its the perfect upgrade!

Why does a good bike fit make such a difference? Let’s talk about two common issues often seen in the fit studio: saddle discomfort and foot numbness.

»

This is where most weight is applied so is the key component of your set up . The

way your pelvis interacts with your saddle can affect almost every single aspect of your riding, from soft tissue pressure and numbness through to aerodynamics.

Foot and hand numbness can also be caused by a badly fitting saddle. Although there are a range of saddles to choose from, the biggest issue is when riders try what could be the right saddle but riding it in the wrong position.

Bike fit needs to originate at your sit bones.

Too narrow a saddle can cause you to rock and roll while pedaling, which in turn

QUEENSLAND

can lead to lateral knee movement. Just like pistons in a car, your knees need to track as vertically as possible. Effectively treating someone’s lateral knee movement can’t be done without first addressing their saddle issue. It’s all interrelated. Ensuring you are sitting on bone and not soft tissue will help your stability, improve comfort, increase your power, allow you to rotate further forward, and in doing so make you more aerodynamic. If your saddle hurts, do something about it!

FOOT NUMBNESS

»

feet properly can give you more power, help maintain alignment in the knees and pelvis, decrease muscle strain (particularly in your calf muscles so you can save them for the run) and reduce the chance of numbness.

A bike fit can identify many other potential areas for adjustment. Sometimes just a few millimeters of adjustment can make a big difference. The only way to take the guess work out of fitting is understanding your unique strengths and weaknesses, injury history, and cycling goals, combined with a cycling specific physical assessment. Body

Geometry Fit encompasses all of these things.

WHAT’S THE MOST SATISFYING ASPECT OF BEING A BIKE FITTER? Seeing the smiles on people’s faces when they come for a follow up, hearing how much more they’re riding their bike because it doesn’t hurt, and their amazement at their new improved power data.

Chances are riders have also experienced some form of foot discomfort at some point in their cycling lives. Why does this happen? Excluding prior medical conditions, it most commonly originates from two main sources, nerve pressure and forefoot arch collapse. The fix can be as simple as a cleat adjustment or far more involved by customizing the support of the foot. Just as your pelvis interacts with the saddle so does your foot with the sole of your shoe.

The key to understanding how to best attack this issue is in understanding your body first, and your unique needs. Simply adjusting your cleats may fix your feet but cause issues elsewhere. Every action has a reaction. Ensuring your shoes support your

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www.mygcphysio.com.au MultisportMagazine l 57

QUEENSLAND

Fit To Bike ‘Fit To Bike’ is a 10 week program designed by Victor Popov - one of Australia’s foremost experts in cycling performance to give any competitive or passionate cyclist a structure and skill – set of what to do off the bike to improve performance and reduce injury risk from cycling.

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• 10 week strength and conditioning program to achieve optimal strength and fitness on and off the bike.

• Bike Fit Review • Injury Management • Neural Engagement Training • Altitude Training Programs • Technique and Training Advice and Programming • Cost is $1950 per person, space is limited to 10 clients per program.

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The R&R Duathlon & Fun Run has derived from the passionate Brisbane Valley Rail Trail (BVRT) Ambassadors. The Ambassadors are local volunteers who love and help look after a portion of the BVRT. The original line was built in the 1880’s to transport timber, milk and beef to Brisbane and to supply farmers and rail towns. The last service was in 1989. Extending through urban villages, native bushland, farming country and plantation forests, the trail provides views of South East Queensland’s scenic landscapes.

What a great place to compete in an event!

This is the 2nd time this annual event has been held and the numbers grew by 50% from last year. The locals really dominated this year’s race.

“As the Race Director one of my favorite things about the events is that they start to the sound of a train whistle not a starter’s gun” said Meredith from G’onya Adventures. www.gonyaadventures.com.au

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QUEENSLAND

AGE-GROUPER OF THE ISSUE: ALISON COOTE SURFERS PARADISE TRIATHLON CLUB TELL US ABOUT YOURSELF? Although residing in Kyogle, NSW, I belong to Surfers Paradise Triathlon Club, training alongside Jenny Alcorn. Would love to say she is my coach, but I’m not very coachable so to speak. Jenny certainly mentors me along the way. She gives me a great excuse to travel the hour and a half to the Gold Coast every month or so for an intensive weekend of training, catching up, good food and drink. Not necessarily in that order.

WHY TRIATHLON?

HOW DO YOU BALANCE LIFE/WORK/FAMILY? Working as a School Counsellor for the NSW Department of Education, a registered psychologist, and mother of three doesn’t leave much time for anything else, other than eat, sleep, train repeat on the odd weekend that I can farm my children out.

Training is lucky to hit top 5 in my priority list for the majority of the year, although I do go through phases when I’m very regimented about doing a long ride and run on the weekends.

Like the vast majority of weekend warriors, my training is based around what I can squash in and where. The home trainer and I are very well acquainted as is my treadmill.

My kids are getting old enough now to ride beside me when I run, and as long as I promise them 1/2hr of playing with them after I swim laps, I can usually fit in a couple

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WHO INSPIRES YOU? Not inspired by any one person. I do really admire older athletes and as I creep along with age, appreciate those people who keep going and going! 25 years ago I was asked the same question and very naively answered “the female elderly”, naming three women in the Tridents Club, none who would have been over 45 at the time! Ouch!

to toe the line with Jenny Alcorn at the big dance one year. She had qualified, however, running into the back of a parked car, fracturing ribs, clavicle, and both wrists saw her supporting from the sidelines this year.

Maybe not next year, but one year. It’s always nice to have a goal.

Time is a great teacher!

ANY GOOD ADVICE YOU CAN OFFER? If I could impart something to the younger generation of triathletes, it would be to encourage more females to have a go at racing in the pro ranks. Making that commitment to yourself can have the benefit of lifting performances immensely. Also to enjoy the journey. We are all so incredibly lucky to be involved in such a sport. At times it is taken for granted, as seen in the “serious insects” of the sport.

BEST RACE MEMORY? Triathlon has given me so many memorable moments, it’s hard to single just one out.

Seeing friends when you’re deep in Ironman mode is always so special, whether they are racing or spectating. Walking 38k in the run leg is pretty memorable, as is crossing the finish line after walking the 38k. This happened in this year’s Hawaiian Ironman, which was a huge disappointment, but after 17 Ironman races, if this is the worst that has happened, I think I’ve been pretty lucky!

WHAT’S NEXT? I thought I had rid myself of the IM bug, however, this is not to be so just yet. I think I have another one or 2 in me, and would love

20 year reunion photo HAWAI IRONMAN 1995/2015 >>

I’ve been involved in triathlons for the past 25 years or so, with a 10 year break to increase the depth of the gene pool in my home town of Kyogle. I started out with the Tridents Club in the ACT with Ben Gathercole as my coach. 20 years ago, I dabbled in the professional ranks, both in OD and Ironman.

Best result was placing 9th at Hawaii in 1995. Didn’t really appreciate it back then, but, like most ex sportspeople, the older I get, the better I was!

of k’s in the pool. If I can do one session most days, work/family/training balance is usually pretty good. Biggest difference from 20 years ago to today is that there is no stressing if a session is missed.

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TRAIN HARD RECOVER FAST MultisportMagazine l 63

NEW SOUTH WALES

NEW SOUTH WALES IN FOCUS:

SPORTZFOTOS

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SPORTZFOTOS

NEW SOUTH WALES

T

A MESSAGE FROM TRIATHLON NEW SOUTH WALES he Triathlon season is now well underway. We have seen across the state a significant number of events and a few new ones coming onto the Calendar.

Elite Energy took a new event to the Central Coast with Tri Wyong and despite the weather on the day, it proved a viable new venue and we hope to see it grow in the future to support the strong Triathlon Community on the Coast.

availability and fitness level, so get out there and get into it.

One of the new innovations, more for the experienced bike riders, is DRAFT LEGAL Age Group Racing. This style of racing is new to Australia and introduced to support athletes wishing to represent their country at the ITU Age Group World Champs. There are two events this season and living in NSW you have the choice of Canberra in the ACT

in March and Penrith in April.

To support members to develop the skills of racing in the draft legal environment we have created a partnership with Cycling NSW to obtain a Racing Licence with Cycling Australia at a significant discount.

Check out our website for details on this offer and more in the sport of Triathlon.

Phil Dally - CEO, Triathlon NSW

One unique feature of our sport is the product diversity. There is the option of distances from Enticer type events completed in half an hour, through to Ultra distance events over three days, and all sorts of options in between. There are events on sealed roads, events on mountain trails like Cross Tri, and events that swap a bike for a surf ski.

If you are new to the world of multisport you have an amazing choice to suit your time

NEW SOUTH WALES For all your Triathlon needs, visit

www.triathlon.org.au/nsw MultisportMagazine l 65

NUTRITION

THE SECRET TO BEATING MUSCLE FATIGUE

»»»»»»»»»»»»»»»»»»»»»»»

Words: Bianca van Elteren, Morlife PR and Marketing Sore muscles and fatigue, no longer. So now, either during or after training, we have the secret to ‘fix it’. You know how important it is to get the most out of each training session in order to reach your goals. Now you can reach them with ease! Whether your in competition mode or simply getting fit for summer, you can enjoy training and feel motivated with gaining huge benefits. Feel you muscles pumping!

When we think of gaining strength after exercise, one word may come to mind; Protein. Some would say we are infact brainwashed into thinking the answer is protein. With all the hype on protein shakes, physical fitness, nutrition, diet and energy, we have missed the vital one very important issue; Don’t get me wrong, protein is amazing stuff and is vital for muscle growth and repair, but too much protein actually causes a real issue.

The ‘answer’, is also the ‘problem’.

The secret to far better training results is to know that after the digestion of protein, an acid residue results. Over time we are building what we call an ‘acid load’. After however, the digestion of certain foods like vegetables, we are left with an alkaline residue. Too much protein creates this acid load which could be doing more damage than we think! Lets delve into this a bit deeper and see how we can reduce our acid load, become more alkaline and thereby achieve our goals..

Our bodies have a natural acid/ alkaline balance which determines our pH level in our cells. It has been proven that our typical diet contains too much acid forming foods, which in fact keeps adding to the acid load. This high acid load level may not be talked about, but that doesn’t mean its not important! Our bodies pH level controls our whole metabolic function. Our bodies work best when we are slightly alkaline, so for an athelete having the right pH may mean the 66 l MultisportMagazine

difference between winning and loosing…

So you can now see why it is vital to bring the pH level down by alkalising!

Lactic acid is a waste product which is created when insufficient amounts of oxygen is available to the muscles, which is what primarily causes fatigue and soreness.

Without lactic acid we can all agree that our bodies ability to go harder and for longer would be more effective.

ALKALISING SHOULD BE A HIGH PRIORITY FOR ATHLETES AND FITNESS PROFESSIONALS TO REACH AND MAINTAIN THEIR PEAK CONDITION. »»»»»»»»»»»»»»»

SO HOW DO WE GET RID OF LACTIC ACID?

of nutrient dense green super foods, plus specific alkalising minerals, L-glutamine and herbs beneficial for promoting balance.

Good Question! The answer is oxygen, it is the key to delaying fatigue. Blood with a high pH level and high alkaline levels is vital for athletes to improve energy and endurance.

It has been formulated to address several functions in the body including: alkalising, digestion, immunity, stress, energy levels and boosting antioxidants. By supporting these functions, the body is provided with the ideal environment and nutrients to help naturally balance its pH, closer to a pH of 7.3, thereby keeping your body in a top-notch condition!

An acidic environment is the ultimate breeding ground for bad bacteria which attacks our immune system and may result in fatigue, stress, energy loss, sleep quality, sickness and even disease. Whereas when we are slightly alkaline our cells work best and we functioning optimally.

By eating more foods that are alkalising, it ensures muscle and body tissue can better absorb oxygen from the body and blood, promoting good health, muscle growth and strength. I refer to it as a ‘lifestyle’ because it can be easily incorporated into our everyday routine and isn’t hard to maintain endlessly.

We actually need less of a ‘protein shot’ but more of an ‘alkalising fix’, achieved by eating more fruit and green vegetables, seeds and legumes. We need to avoid processed foods, sports drinks, refined sugars, meats and dairy.

An easy way to keep your body slightly alkaline is to take a highly alkalising greens formula called Alkalising Greens pH 7.3, scientifically researched and established

by Morlife. This is a unique blend of potent alkalising foods and contains a wide range

An alkalising diet can help maintain and increase energy levels as the red blood cells are able to carry more oxygen to the tissues.

As a result, the oxygen carrying capacity remains high and the tissues in our body receive their optimal amount of oxygen to function effectively. www.alkalisinggreens.com

NEW SOUTH WALES

THE RISE OF DRAFT LEGAL In-line with other elite events such as the Olympic Games, the International Triathlon union (ITU) Age Group World Championships Sprint distance in Mexico will be draft legal from 2016. The ITU has not made any changes to Standard or longer distance age group events. Ironman and other long course races also remain non-drafting events.

An adjustment for many Australian Age Group athletes, the draft legal format has been part of the triathlon scene in Europe for a number of years, the USA has also added draft legal World Qualifiers in sprint distance and duathlon to its 2015/16 calendar of events.

ITU elite athletes have been racing in draft legal environments since the late 1990’s.

In order to ensure that Australian Age Groupers get the appropriate race experience exposing them to the draft legal environment, Triathlon Australia has adopted the 2015 ITU Competition Rules in the lead up to the 2016 ITU Age Group Sprint World Championships qualification process and beyond.

The 2015/2016 Australian National Qualifying Race Series is made up of ten sprint distance qualifying races, including two sprint distance draft legal races to be held in Canberra and Penrith.

Triathlon NSW (TNSW) is working closely with The Triathlon Series Race Director to ensure the draft legal races are delivered in a safe and fair environment. These initial races will also allow review of event delivery guidelines, race competition rules and the related Age Group Team selection policy.

“The draft legal format provides the opportunity for TNSW to even further expand its offering to Members. With the addition of Cross-Triathlon and draft legal formats to the more traditional triathlon distances, multisport athletes from beginner to elite now have more options than ever before to get involved,” said TNSW CEO Phil Dally.

Any athlete wishing to compete in The Triathlon Series draft legal races must be a current financial Member of Triathlon Australia. Visit www.triathlon.org.au to join or renew your annual Membership.

A recent partnership between TNSW and Cycling NSW means that it is now more accessible and affordable for members to get beneficial cycling experience in criterium and road races. A discount on Cycling NSW membership is available to TNSW Members at www.triathlon.org.au/NSW. Age Groupers will not be required to

undertake a draft legal endorsement application to enter either of the two draft legal National Age Group Qualifying Races.

Athletes however, will be required to assume personal responsibility for their own skill and fitness level. Race entries for the draft legal National Qualifying Races are now open, to register and for further information visit www.thetriathlonseries.com.au.

In order to ensure safety, draft legal riders are required be predictable with all actions; read the bunches reaction to the terrain, understand when ‘concertina’ and ‘whiplash’ effects occur in the bunch; become familiar with Paceline strategies such as peeling off and retreating on the correct side according to conditions; point out and call out any road hazards ahead.

In all draft legal events for Age Group competitors, the ITU Competition Rules apply for equipment. These are explained in the Triathlon Australia Race Competition Rules (page 11 section 3.14). Rules include no disc wheels; wheels shall have at least 12 spokes; drop handle bar only; no clip-ons and the handlebars must be plugged.

Whether your strengths and preferences lie in draft legal, non-draft or off-road format, triathletes have more opportunities than ever before to take on a multisports challenge.

Sri Chinmoy Multi-Sport Classic Jindabyne 6 March 2016

Kosciuszko National Park and Lake Jindabyne A unique multi-sport indulgence in the lap of Australia’s Snowy Mountains Event details and online entry – au.SriChinmoyRaces.org

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NEW SOUTH WALES

CHALLENGE BY NAME, CHALLENGED BY NATURE Thousands of triathletes and their families converged onto the Great Lakes region this weekend, flooding the small town of Forster in the iconic red of the Challenge Family, now one of the largest Triathlon brands on the planet.

Despite the early morning drenching, it didn’t deter the hundreds of competitors taking part and ranging from the age of seven through to 79-year-old twin brothers Keith and Frank Pearce, true to the nature of event organisers, Elite Energy, there was a great mix of age and experience prepared to take on the conditions and the several distances on offer.

There was a strong contingent of elite triathletes, including Lisa Marangon, Jessica Mitchell, Marie Sorrell, Courtney Gilfillan, Gina Crawford for the women and Matthew Pellow, Lindsey Wall, Nicholas Hull, Todd Skipworth and David Mainwaring for the men.

It was Gina Crawford who led the women out of the water into the first transition but it would be Courtney Gilfillan who would take the lead in the bike, a lead she never relinquished to claim her maiden Challenge Forster title winning in a time of 4:28.47. Crawford held on for second place (4:31.00) while Jessica Mitchell (4:35.14) claimed the final podium sport finishing third.

While there was several lead changes in the mens race, it was Todd Skipworth who led the elites from the water, and despite a late charge in the final minutes of the run leg from David Mainwaring, he was able to hold on for the win in a time of 3:52:29. Mainwaring ran in second (3:57.30) ahead of his housemate, Matthew Pellow (3.58.24).

In a truly inspirational story, Turia Pitt and her fiancĂŠ Michael Hoskins, also crossed the line in just over six hours in what was her first long distance event since sustaining life threatening burns to over 65% of her body in a freak fire while racing in a West Australian ultramarathon in 2011. This was her first test ahead of her scheduled full long distance triathlon event in 2016.

For event organisers, Elite Energy, Challenge Forster was the first event of what will be a busy 2015/16 season, including the inaugural Wyong Triathlon Festival on the Central Coast next Saturday and returning to the picturesque South Coast in early 2016 for Challenge Batemans Bay. www.eliteenergy.com.au 68 l MultisportMagazine

NEW SOUTH WALES

COACHES CORNER out what makes them tick, what it takes to help them succeed at whatever goals they have set. I have a great understanding of the data but also enjoy the personal side which together make a great mix.

Name: Damian Mason Club: Nowra Velo Club/Jervis Bay Tri Club When and why did you start coaching?

About six years ago with FTP Training. My coach and mentor Mark Fenner was so passionate about his cycling and coaching it was infectious. I also enjoyed the data and analysis he used so really embraced using power meters and data to optimize training and racing. Mark was looking to expand FTP Training so I jumped at the opportunity to learn under one of the best. I haven’t looked back, I went full time with FTP 18 months ago and we also opened The Watts Factory 12 months ago as well.

What bike do you ride?

Currently an Avanti Team Corsa DR road bike and Merida Warp TT bike.

Describe your coaching methods: I have a high level of knowledge with power meters and data, so we rely heavily on this when it comes to our programs. I place a high reliance on specificity of training, so the sessions are designed to target particular events and their requirements.

We use Todays Plan as our training software developed by Mark and some of his other partners in Australia. Combine these tools with regular feedback and contact keeps me in touch with my client base which is scattered across the country and a few overseas as well.

What shoes do you run in? Asics Noosa Tri

In your opinion, what makes a great athlete? A great athlete at whatever level is one who is committed and very determined.

A refusal to quit, or to push harder, to find that limit and see if they can push through.

But also the awareness to listen to the body (and coach) and rest when required.

Work hard, find your limits but never underestimate the power of rest…

Tell us something personal about yourself?

I am actually a former Navy Helicopter electrician, married with three children, I served 14 years in the defence force before working as a defence civilian for another 12 years. Have played sport all my life I was a handy soccer player in my youth and a decent middle distance runner. I took up cycling relatively late but fell in love instantly, racing locally in Nowra initially but was soon racing in state Opens and State and National Masters events. Focused primarily on Time trialling scoring a few state wins but never quite the National gold, I came second fours years in a row!! Was able to take the overall champion for Master 2 in 2011 though so made up for it.

What’s on your iPod? Ah bit old school I’m afraid, bit of Queen, Bee Gees, Fleetwood Mac….

Favourite healthy snack? Any fruit Favourite treat? Love dark chocolate bullets….mmmm Top 3 dinner guests? Abraham Lincoln, Gandhi and Steve Jobs Favourite movie? Bourne Trilogy Best piece of coaching advice?

What makes you a successful coach?

I think understanding the client and what it takes to help them perform. Using the data is great but you also need to be able to work MultisportMagazine l 69

I Raced It!

As my wave start approached, I walked onto the pontoon with the other MAMILs. I looked across the beautiful glass-like surface of the man-made freshwater lake. It was the venue for the 2000 Olympic rowing, kayaking and canoeing. That stunning water looked frigid. As I braced myself to dive in, I reflexively went to take my goggles from the top of my head and put them in place on my eyes; unfortunately they were still back at transition. Oops.

NEPEAN TRIATHLON Words: Triathlon by Matt Prentice BRATS (Bondi Running & Triathlon Club) “Hey good news, no wetsuits today!” This was how we were greeted as we made our way to set up in transition. Considering I was already suffering from hypothermia before we even started you can imagine how overjoyed I was at this point. But the day did get warmer.

Billed as Australia’s oldest triathlon with the first event in 1982. This year saw 1400 athletes competing. There is a pretty good vibe amongst the age group athletes and a bit of music playing and an announcer keeping up our spirits.

We took the plunge and the water was quite warm and I could open my eyes and see some blurry outlines of the swimmers around me. I usually dread the swim leg but it was quite an enjoyable lap of the lake.

I emerged very bleary eyed and ran by feel to transition and onto the bike. I couldn’t really see a thing until about a couple of kms into the ride; I did hear someone yell “Go BRATs!” from the sidelines which gave me a huge boost. The bike was another very enjoyable leg of the race: gorgeous rural setting, nice smooth surfaces, long straights, relatively flat, and not too crowed.

Transition off the bike was marred by a yellow card stop/start infraction for unclipping my helmet prior to racking my bike. Must have been on instinct since I have no recollection of doing it, no matter.

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The run was two laps around the outside of the lake and looked flat and fast! But over the coarse of the morning it had become an absolute oven! I know I was complaining of hypothermia earlier, but I was wistfully dreaming about that now. There were a few BRATs in kit during the run and we exchanged encouragements of the onesyllable variety. Heading out for the second lap as others were peeling off to cross the finish line did hit my morale a bit hard.

Although I did manage to keep my head up for the entire run which was really my only goal, since I’m usually staring at the ground about a meter ahead.

It is a great finish in front of the grandstand and they call your name over the loudspeaker as you pass - what a great feeling! I kept ‘running’ until I got to the free massage tables up the back.

Overall, I’m pretty happy with my time of 2:24:05 but I was completely blown away by our own Brendan Krone smashing it and getting third place in our age group with 1:47:48.

Despite being a non-standard distance event, it was quite a nice course and a great experience.

NEXT TIME I’LL REMEMBER THE GOGGLES.

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NEW SOUTH WALES

HOGBIN DRIVE BECOMES WALL’S STREET Words: Lindsay Wall For me Coffs Harbour is only a 90-minute drive south so I was looking forward to racing close to home! This race is as good as they get. The swim is in the stunning North Coast ocean and takes you out around the infamous Coffs Jetty. The ride is the fast, fully closed Hogbin Drive out to the Coffs Harbour airport and the picturesque run leads you out to the end of the Jetty, then loops around to the break wall.

IT’S ONE OF THOSE EVENTS THAT CAN BE HARD TO FOCUS ON THE ACTUAL RACE BECAUSE THE SCENERY AND ATMOSPHERE IS SO UNREAL! Last year I competed and I placed second to 2x Olympian Brad Kahlefeldt. This year whilst Brad wasn’t on the start list the possibility of winning hadn’t really even entered my thoughts.

The starter siren went off at a civilised 7.45am and I jumped straight onto the feet of Clayton Fettell - I was off to a great start.

Clayton is well renowned for his powerful

swim/bike combo. I knew he would be the man taking the race out hard. I was able to hang off his feet for about 400m, and then had to settle into a more manageable pace.

I exited the water 45 seconds behind Clayton Fettel and Joey Lampe. I knew the lead duo were incredible cyclists. My aim was to minimise the deficit as much as possible.

After a swift transition, I built up my speed and was feeling focused yet relaxed.

When we got to the first straight, I could see Lampe about 30 seconds ahead so I put my head down and pushed hard until I caught him. Local competitors Richard Pearson and David Clark were also racing strong and helping me keep the pace high during the cycle leg.

I got into transition in second place and 90seconds behind Fettell and settled into a quick pace early on. About 2km into the run I could see that I had already taken a big chunk out of our 90 second deficit. At the 4km mark I took the lead, however the lead four competitors were still within about 30seconds of one another. In the following few km’s I was able to extend my lead to a

minute. With 2km to go I was beginning to fade, however I was able to relax and soak up the finish chute with the buffer I had on second place.

I am truly proud and grateful to achieve another great result. Last year I was second and I was really happy to go one further this year. I will be back to defend my title!

Thanks to Jess and all the Clarence Valley Triathlon crew for all the encouragement on course, it makes a huge difference! Thanks to my supporters: SHOCK sports, Xtreme Cycle and Skate Yamba, Compressport Aus, Cranktip, Scicon and my parents.

5TH & 6TH MARCH 2016

Saturday 5th March ages 5 - 14 years various distances

Sunday 6th March 375m swim, 10km cycle, 2.5km run 1.5km swim, 40km cycle, 10km run

ENTER NOW!

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VICTORIA

VICTORIA IN FOCUS:

IS THIS YOU?

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VICTORIA

A MESSAGE FROM TRIATHLON VICTORIA

W

riting this column is always a reflective time for me about what's happened and what's around the corner. Since the last column I've been Race Director and MC at the Yarrawonga Mulwala Multisport Festival, hosted the Triathlon Victoria AGM and 'conversation hour' (more of that later), raced the Victorian Cross triathlon State Championships (my first ever cross tri event) and witnessed IRONMAN WA. All through this period I am reminded that the appetite for triathlon is enormous. There are those deeply committed and 'rooted' in the sport who enjoy the lifestyle, health, travel and challenge triathlon offers. There are others who enjoy a fleeting romance, highlighted by the fanfare of the 'finish line'. They leave with a great sense of achievement, a memory of doing something that once seemed impossible, and i would like to think they will be back to re-kindle the romance sometime soon. And finally, there are those like me yesterday. Standing behind a CCB (crowd control barrier)

cheering and urging their loved one to keep going - pedal another stroke, take an extra step - knowing that they have prepared for this moment. The sacrifices they have made and challenges they have overcome make the finish line a unique, and for many, overwhelming moment.

PS - My cross triathlon experience came from having ridden a mountain bike twice in the last 10 years ... Not ideal preparation! It was such a friendly, supportive and unique experience to race through Bendigo's bushland and like an early romance I'll be back soon for more.

Our first of anything is especially memorable and triathlon unashamedly does first-time better than anyone else. We know your name as you cross the line, we bring your friends and family there to watch you, we shake your hand and let you know you are now one of the 'tribe' and no matter how long until we meet you again we make sure you know that you are always welcome.

PPS - Our recent 'triathlon conversation hour' brought together clubs, coaches, race directors and interested triathletes to talk triathlon. Participants set the agenda and universally agreed that as a sport we want to grow participation, share the 'specialness', continue developing the capability of clubs to welcome first-timers and build our brand to remain a 'bucket list' sport of choice and most importantly that we will support each other to do this together.

So if you are reading this and have always been thinking "I'd like to do a triathlon one day" call Triathlon Victoria on 03 9598 8686. Make a New Years resolution that you can keep and join our first-timer program (taking you from the couch to the finish line) in February 2016.

THE FUTURE IS BRIGHT

Cheers, Grant

For all your Triathlon needs, visit

www.triathlon.org.au/vic MultisportMagazine l 73

VICTORIA

KAHLEFELDT AND MUSGROVE BLITZ THE FIELD TO TAKE OUT THE 2015 YARRAWONGA TRIATHLON TITLES The Yarrawonga Mulwala Multisport Festival achieved a near record entry with 749 entries across the weekend’s events. No one was happier than Brad Kahlefeldt following his emphatic victory in the men’s Olympic distance event. After exiting the swim and bike shoulder to shoulder with Kieran Roche, Kahlefeldt pressed on the run to finish in a time of 1:51:13 more than six minutes ahead of Roche over the 1.5km swim, 40km bike and 10km run course.

and 5km run. Robertson spent much of the week in each of the Yarrawonga Mulwala schools and was pleased to see over 200 junior competitors across the 5km fun run, duathlon and mini triathlon.

Steve Foster, a pioneer and legend of the sport, and Robertson share a love of regional triathlons. “This is what it’s all about” remarked Foster “There’s no better place than Yarrawonga to race and enjoy yourself.

The volunteers are fantastic, the local crowd really supportive and it continues to maintain a relaxed atmosphere.”

For the first time the 2015 YMMF included the famous ‘Splash n Dash’ state to state swim. Leaving the Yarrawonga shores the 1.4km swim finished at this year’s naming sponsor of the event, the Mulwala Waterski Club. Loughlin Hooper edged out Carl

“I’LL BE HEADING BACK TO WOLLONGONG AND SPREADING THE WORD TO GET A FEW MORE ATHLETES TO JOIN ME HERE IN 2016”

»»»»»»»»»»»»»»

Fannon by 1 second from Colin Davis in the men’s. Madeleine Wood beat Hailey Mason by 15 seconds from Madison Crook- it was a matter of master and apprentice as Wood coaches Mason back home in Albury.

In the women’s event it was Grace Musgrove from the infamous Wollongong Wizards taking out first place from Stephanie Demestichas.

Musgrove praised Triathlon Victoria for a great event saying, “I’ll be heading back to Wollongong and spreading the word to get a few more athletes to join me here in 2016”.

The tourism benefits of the event were felt across the region with competitors and their family and friends enjoying the dining, coffee, food and waterfront. A return in 2016 of the Yarrawonga Mulwala Multisport Festival will be eagerly awaited!

YMMF ambassador Peter Robertson raced the sprint posting the fastest time for the day of 55:40 for the 500m swim, 20km ride

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VICTORIA

‘OLD HANDS’ EXECUTE A COMEBACK At 8.47am on Sunday 29th November, over 30 athletes took to the water in a dedicated ‘Old Hands’ wave at the annual Gatorade Triathlon in Elwood, Melbourne.

winner, Joel Tobin-White. Geoff was followed closely by Peter O’Callaghan (1:03:33) and Rob Zweilein (1:05:49), both stars from back in the day.

Whilst the group looked like any other at the starting line that day, there was one significant difference. Everyone one of the assembled group had commenced their triathlon career during the 1980’s and all had made the decision to dust off the cobwebs and ‘go around’ again 30 years later.

Almost overshadowing their impressive efforts was the performance of Digger Elrick, former National Junior Long Course Champion, Frankston Long Course Race Director, Victorian Junior Coach and icon of the sport. Digger was almost killed when run over by a Melbourne tram whilst on a training ride over 15 years ago and suffered a debilitating head injury that has limited his mobility. Regardless, Digger crossed the line to some of the day’s loudest cheers.

The group included former international stars, national open and age group champions and a bunch of ‘back in the packers’. Although their standards of performance differed on the day in much the same way they did decades before, the group shared a common focus. They were galvanized by a love of a sport they had helped establish and anchor in Australia, and they had a passion for connecting to the community of people they had come to love years before.

It’s safe to say that Triathlon was the winner on the day although there was a distinct air of competitiveness on the sand before the starting horn fired. Former champion Geoff Hall (1:02:08) took line honors for the Old Hands group, a mere 8 minutes behind the Elite

What started as a seed of an idea just over 12 months ago has become something of a phenomenon. The Old Hands Facebook page has over 200 members and is rapidly growing with am amazing array of stories told and classic old pictures shared.

The group, about 60 in total, stayed on after Sunday’s race to celebrate their efforts, and to tell tall stories of their past achievements whilst sipping a beer or two. Originally intended as a ‘one off’ event, there is already unanimous agreement to come back again next year, and already claims on who will take line honors.

The older I get, the better I was!

TRIATHLON

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Victorian Triathlo

Back in 2014 n stakeholders Andrew Johnston together for Victoria come and Elrick from the n State Series Mornington Peninsul Digger Triathlon Victoria Triathlon Club, a is excited to announc were the 2015/16 e early days of triathlonpondering over the Victorian Triathlon in Victoria, the State Series. Triathlon 1980’s, which Victoria, SuperSp was actually the Events, Sole Motive, rint inception of triathlon in IRONMAN, XOSIZE Australia Events, In2Adve the idea of contactin . From this came group nture and affiliated as to what format will come together clubs they would like having an informal g a few people and the 2015 reunion. for the first time for gathering over members the to offer Along with the bevies to talk a few chance also came the requests, about the good growth title of State Series to compete for the old days. group and discover in the Facebook Champion.

Andrew set up a Facebook Group y of old “There photos, results, ‘Old Hands’ 80’s is remarkable t-shirts etc. page diversity amongst Triathlete Group’ our individual hope of connecti with the participants, and Fast forward a ng the offerings from year and the plans administrators/su triathletes and triathlon our Race Directors well in place for are pporters who . The State Series I this year’s event. helped to anchor the sport believe about ‘just a ride’ Forget of triathlon in encourage participa is something that will before bevies, Victoria during the 80’s. tion and support it is now a triathlon no less!

The group now events. Competi quality has 189 members. tors will notice the ‘State Series’ branding Forces have combine and are encourag A date was set d with David Hansen from with any of the ed to talk for the gatherin SuperSprint and Triathlon Victoria g and just to see who was the group more informat staff for will have a dedicate still rolling the ion” said Executiv wheels over, there was the d wave in the e Director Grant Cosgriff. option the 2015/16 Gatorade Triathlon first of Australian Champio of a group ride (the Series at Elwood on Sunday nships course, With eleven races Frankston) to from 29 November across all the multispo be followed by - look out!! Doning the disciplines and bevies and rt stories - ‘the older lyrca for the 2015 triathlon distance will be Rob Zwierlein I get, the better reunion s (including six State Champio I was’. , Tim Marquar nship events) A group of about Baz McCormack, dt, the state series has somethin Oscar Carlson, g for everyone remarkably well, fifty scrubbed up Craig Elvish, Andrew . in President of Triathlon Musgrave, Craig and memorabilia. appearance, with yarns Beeching, Digger Elrick, Victoria, and There was represen Board member Charles Kovess from those living Steven Gatt says tation and Andrew Johnston to name in “this is a demonstration just a few. country and even Melbourne, Victoria of our priorities interstate trekkers! at Victoria... working Triathlon Starters are encourag day was full of The collaboratively ed to be as laughter, reminisc and connecting to the 80’s as together ing and plans already possible – clothing, true all triathlon stakehol being muted for to grow participa egos etc. This bikes, ders the next reunion in the will then be followed tion and provide hope of attractin with the best athletes BBQ with no doubt, by a g more out of the woodwo possible racing lots more stories rk. experiences”. laughs. More and Adam Renn, Event starters from the It was then put Director at IRONMA era welcome and out for debate said “IRONMAN N no doubt spectato are to the is proud to be rs will also be entertained. a the inaugural Triathlon Victoria part of State Series and excited to welcome athletes to Ballarat for IRONMAN 70.3 Ballarat Head to as the Long Course State Champio facebook and nship event.”

The State Series check out began at the Duathlon State Championships ‘Old Hands’ Yarrawonga Mulwala and now heads to the 80’s Triathlete where the Aquathlo Multisport Festival Group’ to follow n State Champio and Standard nships their progress Distance Triathlon . will see individual members accrue points.

The State Series Awards for Individu Champions, the al Champion Club and Performance Club will be awarded highest aggregat to the e points score across the State Series at the 2016 Triathlon Awards and we Victoria look forward to celebrating and recognising the success of athletes, clubs, voluntee rs, officials and coaches at our annual event!

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VICTORIA

AGE-GROUPER OF THE ISSUE: JASON SHIELDS SHEPPARTON TRIATHLON CLUB TELL US ABOUT YOURSELF? I’m lucky enough to be a member of the Shepparton Triathlon club as well as a member/coach at Elite Triathlon Performance Australia. Currently for the last six months I have been self coached which has been working really well.

WHY TRIATHLON? I was first exposed to triathlon when my senior football coach Robbie Andrews took it up. I thought he was crazy and the fittest guy on the planet. I knew one day I would do one but never in my wildest dream did I imagine completing an Ironman. It wasn’t until I retired from football and myself and a couple football mates entered a team in Shepparton 70.3 that I got the bug and have been addicted ever since.

ACHIEVEMENTS SO FAR? Well I have been very fortunate in my short time in triathlon out of five Ironman races to have a first at IM Cairns, a second at IM NZ and two trips to the big Island of Hawaii.

I have also had two podium finishes out six half ironman events.

WHAT HAVE YOU BEEN DOING LATELY? Well the last 12 months has been a massive eye opener for me after carrying an injury into Kona 2014. The end result was basically needing to rest for two months and start back slowly building up my body from scratch. It was a very slow process for the first four months and took a lot of faith and trust in my physio team and my rehab. Katie Flatters and the team at Physiohealth did a super job and after six months of rehab and building I have been injury free and back to my best again.

I just raced Shepparton Challenge as a training day leading into my goal race IM Busselton. I had a good day finishing third

76 l MultisportMagazine

at my home race which I was super happy to be able to compete at after missing it the last two years. It was a pretty special feeling racing at home and along side nine other Shepparton athletes I coach.

WHAT DO YOU DO WHEN YOU AREN’T TRAINING FOR TRIATHLONS? As a hobby I am a full time manager at an apple and pear farm in Shepparton. Well yes the time spent dedicated to triathlon training and coaching make my full time job just feel like a hobby not the other way around.

HOW DO YOU BALANCE WORK/LIFE/TRAINING? This is probably the hardest part of our sport to get right. As I don’t have kids a lot of the time I feel like I have an unfair advantage on those that have to put this in the mix as well.

I’m lucky enough to work with an amazing company and group of understanding people that allow me to be semi flexible in my working hours especially in the critical weeks leading up to a race.

The past 12 months I have thrown triathlon coaching into the mix as well which has been another amazing experience but it means you need to be even more organized with your time. Another benefit of this is a lot of my communication and coaching is done while training and has given me more training partners and not so many lonely training miles.

DO YOU HAVE ANY RACE DAY SUPERSTITIONS? I don’t know if it is a superstition but I have always practiced celibacy for three weeks before a race. Don’t know whether it is the testosterone building or the frustrated grumpiness that it causes but it has worked well for me so far. Although its probably one of the reason I end up single after my goal races.

WHO INSPIRES YOU? Well as mentioned earlier Robbie Andrews was my original inspiration for this sport.

After not seeing Robbie since I was a 17-year-old junior playing my first senior game of football as he moved to Qld. 2014 IM Hawaii I was having a really bad day

VICTORIA

ARE YOU PLAYING IT SAFE BY THE WATER THIS SUMMER? and in a really bad place mentally thinking I would be walking the run very soon. All of a sudden I look over my shoulder it is Robbie Andrew running side by side with me down Ali Drive. We had a few words and all, and we ran the next 15 km together. When I look back now it’s a pretty surreal experience and one I will always remember.

WHAT HAS BEEN YOUR MOST MEMORABLE RACING MOMENT? I would have to say winning my age group 35-39 at IM Cairns. Although my first experience at Hawaii was very memorable I don’t think you can go past the feeling of crossing the line in first spot.

WHAT’S NEXT FOR YOU IN TRIATHLON? Well I am hoping to go back to Kona in 2016. I have planned to move to Spain and train at CENIT Sports Centre in Girona along side some of the best triathletes in the world including Jan Frodeno. The lessons learned here from Marti Castello and the rest of the team there will be invaluable for my racing and coaching into the future.

Good luck from Multisport Magazine with your goals for the future Jason

Triathlon Victoria is excited to be part of the Victorian Governments ‘Play it Safe by the Water’ (PISBTW) campaign. The state-wide initiative for the promotion of water safety throughout the Victorian community has been educating Victorians about water safety for the past 16 years.

As part of this campaign, Triathlon Victoria is calling on members of the triathlon community to be vigilant around aquatic environments. Whether you are an individual member, a coach or a club everyone has a responsibility to advocate for and practice water safety.

As a member of the triathlon community there are simple steps you can take to ensure you are safe around water such as never swimming alone. Swim with a training buddy or training group to ensure someone is always watching out for you (or you are watching out for someone else), know your limits and be aware and prepared for conditions around open water.

What is triathlon’s ‘call to action’ for clubs and individuals?

• How will you share the messages of water safety and advocate safe practices?

• How will you share your (triathletes, coaches and clubs) water safety practices?

• What action will you take to be a leader in water safety?

Since 1998, there has been a 21 per cent decrease in the fatal drowning rate in Victoria, clear evidence of the Play it safe by the water campaign’s success, however the Victorian Drowning report shows there is still much work to do to achieve a ‘zero tolerance’ record.

As a club, a coach or a swimming session leader, at a minimum you should consider the following factors before entering the water and be able to answer the question “How will you respond in an emergency situation should something go wrong?”

• Surf conditions • Weather Conditions • Skill/fitness/health of participants • Number of participants • Location specific hazards MultisportMagazine l 77

VICTORIA

THE CLUB HUB

GEELONG PERFORMANCE COACHING: WORLD DUATHLON CHAMPIONSHIPS - ADELAIDE Words: Stephane Vander Bruggen Adelaide put on a big show for us. What an amazing spot to race. This race was a bucket list for me and I did not regret racing it even if I’m no duathlete with running being my weakness.

My weight fluctuates between 83 and 88kgs, so not easy to run. I have always been a swimmer, although over time bike riding has become my best leg of the three sports.

I went into this race as a rookie having only done two standard Duathlons before.

I felt healthy and strong this time unlike for Chicago ITU World champs triathlon where I was fighting a chest infection.

The goal was to run at threshold for the first

10km and go all out on the 40km bike and the last 5km run.

I was surprised with the level on the run only being 24th in M35-39 after my first 5kms in 18min but I knew many would pay the price later on the technical bike course. I picked up a few on the second lap of the 10kms run and once on the bike, it was on. I recorded the fastest bike time in M35-39 and 3rd bike time overall. I finished the bike in 6th place, had a good run and ended up only 40sec behind the Bronze medal.

I was 6th in the World in M35-39 at Duathlon, 25th overall and I also broke the two hour mark with 1h58:49. The winner in my AG, Olivier Fremy from France also recorded the fastest time overall, finishing in 1h53.

FLUID MOVEMENTS TRIATHLON SQUAD: WORLD DUATHLON CHAMPIONSHIPS - ADELAIDE Words: Sean Foster The Fluid Movements squad had six athletes competing there, three in the sprint and three in the standard event. Our athletes were actually representing five different countries on the day, a real international feel. Clear skies greeted the athletes on race day with a large international contingent present, including a big team from the USA. Athletes were sent off in age groups and the racing was fast and close on a tight but spectator friendly circuit between the

Torrens River and Adelaide Oval. There were strong performances from the many Aussies that were racing, including our athletes.

We came away with some super results, with Vanessa Jackson in 30-34 female and Ken Murley in 70-74 male both winning the World Championship in the sprint event. In the Standard event our girls Lesley West and Lyndsey Foster both came in the top five.

Adelaide put on a great event in a stunning location. It was awesome to be over there to watch and support.

GEELONG PERFORMANCE COACHING: NOOSA TRIATHLON As a first timer, Noosa was what I expected... a pretty touristy town that had been taken over by the triathletes.

It took me 30 years to get there. I was a 10 year old checking out the race in the French tri mags and later on watching it on TV with my Dad. Noosa did not disappoint, the atmosphere was electric and the race fast.

We raced the new swim course in the ocean, which allowed more people to race and will allow USM to take on the London triathlon as the biggest triathlon in the world. They just missed out this year but I’m sure they will be in the Guinness book in 2016.

The swim was flat and not too busy, the 78 l MultisportMagazine

bike was scenic with a fast downhill where you can reach 100km/h and where I nearly stacked from speed wobbles. I was pleased to break the hour. The run was done on an out and back format and got a bit hot for Victorians. I was happy with my race and I’m ready for a little break now.

The GPC squad achieved great results.

They love it there and some make it a yearly holiday. It is great to travel and race as a club. The group dynamic is a must while you race away from home. They looked after me this time and this Noosa rookie loved it :-) See you next year Noosa Triathlon!

Stephane Vander Bruggen

If your club has been achieving some awesome goals and you want to share it with us, email 150 words and a hi-res photo to editor@multisportmag.com.au

VICTORIA

FLUID MOVEMENTS TRI SQUAD: KONA Victorian’s Steve Guy and Stephen Natoli represented the Fluid Movements Triathlon squad competing at the Hawaii Ironman in October. Both had competed before, Steve in 2013 when he finished in 9:28:23hrs, and Stephen in 2012 when he went 9:37:20hrs. Enduring a tough Winter of training in Melbourne the lads had solid preparations until three weeks out when both were involved in a bike crash.

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Steve came away with bruising, but Stephen Natoli sustaining a double fracture of the face after being knocked out. It was doubtful that Stephen would race, but was given the all clear the week prior leaving for the Big Island.

Both athletes had strong finishes all things considered with Steve Guy running down Al’ii Drive to a new PB by three seconds, finishing in 9:28:20hrs, and a super marathon run split of 3:06:11hrs.

Stephen Natoli considering his injury and lack of training over the last few weeks had a great race, and finished in 10:05:18hrs.

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