Multisport Magazine - NSW Winter Issue

NSW

ISSUE # 2 WINTER 2015

Ben Cook

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

Ultra Awesome...

Tales from the Trails

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NEW SOUTH WALES

QSM Sports 2015/16 Calender QLD/NSW Join our teams, individuals or kids in our Summer of great events in great locations!

October 2015 Ocean Swim/Aquathon Cabarita

GREAT RACING

DESTINATIONS

November 15th Brisbane Blast Southbank

January 17th Swim Series/Aquathon Jack Evans Harbour Coolangatta

November 23rd Kingscliff Triathlon Kids. Tempta. Sprint.

Olympic. Teams

December 2015 Swim Series/Aquathon Kingscliff

May 27th to 29th Battle on the Border Tweed Coast

March 20th Kingscliff Triathlon

May 7th Byron Bay Triathlon 21st anniversary

March 5th Tweed Coast Enduro Pottsville Beach

Registrations now OPEN: www.qsmsports.com.au

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

The beautiful Tweed Coast is the perfect place to train, race and relax.

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.

Freecall: 1800 234 121

www.tchp.com.au

4

EDITOR’S LETTER

Welcome... to our Winter edition of Multisport Mag

I am thrilled with the successful launch of Multisport Magazine into New South Wales and Victoria and the response has been awesome!

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

Of late the Australian Triathlon and Cross Triathlon scene has received plenty of positive news and with World Championship events coming our way the next few years is looking pretty exciting on the circuit.

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

Our age-grouper of the issue is Greg Mullaly from Maitland Triathlon Club. Greg only entered the Tri scene three years ago and he now has his whole family involved - love it!

This issue we have a great trail run feature called ‘Ultra Awesome’ on page 26. There are loads of awesome people out there competing in crazy events for personal reasons, for charity, for fun.

We have captured just four of them - check it out - inspiring stuff!

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

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

Until next issue, take care...

Connect with me...

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

10 12 30

22

QLD

ISSUE # 16 WINTER 2015

Ben Cook

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

Ultra Awesome...

Tales from the Trails

OFFICIAL MAGAZINE OF

Cover: Ben Cook Photography by: Eyes Wide Open Images

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MULTISPORT MAGAZINE

5

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

A message from Triathlon New South Wales

SWIM 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

What is the purpose of Triathlon Australia and the State organisations, who are the governing bodies of our sport?

RIDE

It is to GROW, STRENGTHEN and CONNECT the triathlon family and to enrich the sporting landscape in Australia by issuing a unique challenge anyone can accept.

Professional cyclist, Sara Carrigan is one of Australia’s most passionate advocates for sport. Sara has been a professional cyclist for over 13 years, greatest sporting success is winning a gold medal at the 2004 Athens Olympics. www.saracarrigan.com

In doing so triathlon helps sport enrich the lives of many Australians.

We have a strong event industry. One of the things that makes the sport of triathlon and other multisport events as great as it is, is who actually conducts the events. Unlike a significant number of more traditional sports, the majority of triathlon and multisport events are conducted by entrepreneurial, profit driven event companies. This means that events tend to be run very professionally. Promoters have a strong desire, like in any business, to create an event (product) that our members (customers) want to participate in (purchase) on a regular basis (repeat customers) and bring their friends and colleagues (referrals).

This is great for triathlon. It means that the sport and its events are constantly being improved and modified in a way that enhances the experience for all and is not constrained by a deep history of “we have always done it this way”. This keeps our sport evolving.

Enjoy this edition of Multisport Magazine, it plays an important role in bringing you the stories from our community and connecting the triathlon family.

With a full calendar across the country and a World Championship event in Australia in each of the coming three years, there is much to look forward to.

See you at an event soon.

Phil Dally CEO, Triathlon NSW

RUN

Photo: Chris Lew

We have a strong family. This includes our clubs, who provide a sense of community to triathletes of all ages and abilities.

This community is constantly growing with 5 new clubs being established in NSW for the 2015/16 season.

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.

TRIATHLON Keiran Barry, National Talent Coach. Keiran 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.

PODIATRIST Peter Charles has a Bachelor Health Science (Podiatry), MAPodA, Accredited Podiatrist, Bachelor Science. Owner of Shoes Feet Gear.

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

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

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

6 TRIATHLON

long term and their training more enjoyable short term.

To highlight my case, I’ll use Jacob Birtwhistle as an example. Jake was runner up at last year’s ITU World Junior Championship and along with third place Calvin Quirk became our first male medallist at this event for over ten years – so it was no small achievement.

As a 17 year old Jake ran 5000m on the track in 14:19, on a weekly run volume of 30k. I have had a number of arguments with highly experienced track coaches who tell me that is impossible to run those times on volumes less than 70-80k.

Fitness vs Skill Words by Keiran Barry, National Talent Coach I really hate to sound like an alarmist but I have to admit I have a growing unease with junior athletes doing far too much training and athletes in their late teens and early twenties racing distances they’re not ready for.

Here’s some examples. 17 year olds wanting to race in 70.3’s, 18 year olds racing in Ironman, a 15 year old being entered in a 50k run. In each case the athlete’s coaches said they were ready to compete over those distances. I’m sorry but I have to disagree.

There are many coaches who push very young athletes to ride 5 or 6 hrs and do long runs of 20k or more. When they are racing over 750m/20k/5k I don’t find that any more logical than having an age grouper prepare for an IM by doing a 100k run.

We all know some people mature far earlier than others, but regardless of their appearance, 18 year olds bones are still growing, they are still developing muscle and coordinating movement patterns.

Exposing them to huge workloads required to race such long distances, places them at serious risk of injury. At a young age athletes should be focussing on improving in other areas that will make them faster MultisportMagazine

What those coaches and many others fail to consider is that triathletes don’t need to do the same volume as a runner because of the massive aerobic gains from swimming and cycling. To take it further, at 16 Jake was struggling with his swimming; less than 18 months later his swim was 90 seconds faster over 1000m, placing him in the top 5 of Australian ITU juniors.

That improvement was not based on volume, it was based on the same principles of his run training – minimal volume and maximum efficiency. Jake’s coaches focussed on his technique in all disciplines, together with the sound use of quality training – i.e. doing speed work over distances where the athlete can maintain good form and providing adequate recovery. He also worked hard on his race skills and underlying support by developing his strength and flexibility.

It’s fair to say Jake is a gifted athlete but there are many other talented athletes who burnt out early from overtraining. The focus on quality and the patience of his coaches has helped him develop to the point that as a 20 year old, he is starting to be competitive in the WTS series.

I have coached a number of professional Ironman athletes who have made the switch from ITU / Olympic distance racing to IM. In each instance I have taken great care to make sure the athlete has a minimum of six years racing Olympic Distance before switching to Ironman.

This is not because I think ITU racing is better than IM racing, I just wanted to make sure they had done enough years of training to be able to cope with the volume

required to properly prepare for long course racing. I also knew that the skills, speed, power, strength developed through short racing would be of enormous benefit when they stepped up to long course.

Years of hard, short racing has been the key to success for Australia’s great IM champions such as Greg Welch, Crowy, Macca, Michelle Jones and of course Mirinda Carfrae. As they say, the proof is in the pudding and these champions have shown that a long apprenticeship over short distances is the secret to long course success, but even more importantly their years of development work has allowed them to have very long careers. Had they switched to IM racing earlier they possibility may never have reached these heights or raced for so many years.

I am not taking anything away from the outstanding performances of many young athletes over 70.3. Although I do believe these athletes would go better long term with more years of short racing, my concern is for those that step up to Ironman distance in the teens and early twenties without the years of development and the younger athletes doing big volume in their training, while only racing sprint distance.

I know there will be people reading this who can refer to someone they know who does massive volume as a junior or raced IM at a very young age without experiencing any short or long term damage and they’d be right. Similarly though, my grand aunt smoked till she was 95 and never had a cardio vascular issue – that doesn’t make me think smoking’s safe.

There are always exception to the rules but I certainly wouldn’t let my son or daughter risk it.

There is no doubt that aerobic training is a big part of athlete development for all athletes, the question is how much is enough? We are in the middle of updating TA’s guidelines for junior athletes in regard to volume and intensity of training. We are also developing a progression of skills in each discipline that are important for juniors to develop.

Working on skills and technique improves an athlete performance, regardless of their competition distance and is a lot more fun than endless hours of aerobic work.

Ask and Win! Do you have a triathlon question for Keiran? Post it on our Facebook page and if it gets published you will WIN a free entry into a Triathlon NSW Sprint Race in the 2015-16 Series, valued at $90. www.triathlon.org.au/nsw www.facebook/multisportmag

7 QLD

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

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

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

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

ISSUE # 16 WINTER 2015

Ben Cook Shares his Glory PLUS

Ultra Awes

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

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

HOME

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

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

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

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

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

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

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

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

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

Due to the sizeable field I knew it would

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

RIDES: GIANT WEARS: ASICS MultisportMagazine

8

AGE-GROUPER OF THE ISSUE

bought a mountain bike so I am learning how to ride trails so I can cross into adventure racing one day.

Age Grouper of the

Issue

GREG MULLALY MAITLAND TRI CLUB Greg, 43 began competing in triathlon in 2012. He trains with Maitland Triathlon club and recently won Club Person of the Year. Multisport Mag sat down with Greg to found out what makes his triathlon tick!

How did you discover triathlon?

I was introduced to the sport through my wife’s cousin. He had entered some races the previous season and suggested I should have a go. I didn’t really know what was involved, but it looked fun and I needed to get more active.

What have you achieved so far?

In my first season I entered all the club races and managed to improve on each one, only by a little but my recovery was improving. The following season I competed in my first Olympic distance at the Sparke Helmore Triathlon which was great fun and a huge confidence boost.

Having now finish my third season I have competed at Maitland and Tomaree Tri clubs on a monthly basis, Challenge Foster and also Ironman at Port Macquarie. Along the way I have developed great friendships and support from many of those involved, their encouragement has helped me achieve more than just results from racing.

What have you been doing lately?

I have been running with Newcastle Cross Country, trying to improve my running ability and enjoy other experiences that trail running brings. I have also just

What do you do when you aren’t participating or training for triathlons?

Time with my family is important. I’m a regular at Maitland parkrun (Big cheerio to the guys). Encouraging my two children Sinead and Liam to be more active. Plus a bit of resting... I do like a comfy chair.

How do you balance kids/life/training?

This year it got a bit tricky, with my whole family being involved I managed to get my swims in when my children had their swimming lessons. Together we would do a cross country race midweek and bike training was when I could. Credit goes to Melissa my wife, she does all the hard stuff.

Who inspires you?

If you ever get the chance to go to an Ironman-type race, then you will see what inspires me. It’s not just the elite athletes that do it in 8:30 hours, but those older, more physically challenged. They could be out racing for 17 hours, now that’s courage.

as the sadwagon, then have a chat to some of the other members to catch up on the latest news. So when it comes time for the senior races briefing I haven’t even set myself up in transition.

If you could have dinner with any three people who would they be and why?

What has been your most memorable racing moment?

I think Melissa would be first to the table, dinner with your soul mate is always good. Sir David Attenborough would make a great dinner companion, I have always been keen on his programs and would love to hear some more stories and get a better understanding of his views of nature. Lastly my Dad Gary, he has taught me many things and supported me and my family, it would be nice to thank him.

This is an easy one. Competing in Ironman Australia. Not just crossing the finish line, but during the entire event.

I had so much fun. The spirit from other athletes, the volunteers and supporting spectators was just incredible. To see my family four times on the run leg, seeing the excitement on their faces, knowing how much they were enjoying the race as well, makes for a very special day.

Do you have any race day superstitions?

What’s next for you Greg?

I’m not known for any race day superstitions, I do have some bad habits though. My race morning goes like this...

I help with the setup at transition for Maitland, then make sure my children, Sinead and Liam are set and ready, I marshall for the sub-junior and junior races

To continue enjoying triathlon. Watching Melissa and our children improving on their racing, being there for when Melissa is ready to move up in distance, and to enjoy another Ironman race.

Good luck with your goals Greg for you and your family - keep it up!

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Email: editor@multisportmag.com.au

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NSW

ISSUE # 1 AUTUMN 2015

10 Small Changes for BIG Gains

New South Wales NCH EDITION LAU

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Going for Gold

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TRIATHLON

Start the Season with an Elite bang!

9

family in Challenge Australia as well as Cycling NSW, Triathlon Australia and there is scope to see more added to the schedule before it’s done.

With a total of eleven events in their TriSeries, they have revamped the series multi-pass which will allow competitors to make huge savings on any four or more entries and have a greater choice in events and locations - the more you do, the greater the reward will be. The multi-pass will see competitors save up to 25% off race entry fees.

Elite Energy are bringing in the new financial year with a bang – launching their new 2015/16 season, with new locations, new events, a new look logo, a brand new website and a great new multi-pass special offer which will see athletes save up to $350 on their season.

Based on the New South Wales South Coast, Elite Energy are behind some of the biggest mass participation events in the country, including their signature event held annually in Huskisson which attracts over 6,000 competitors.

This season they have announced three new locations including two events in the Nation’s capital, All Women’s Triathlon in November and Canberra Triathlon Festival in January, Wyong in November and in a really exciting venture, Elite Energy will be launching the world’s toughest daylight triathlon event come March 2016 - the Australian Alpine Ascent held in Thredbo.

With over 20 events across 14 cities, Elite Energy will be upping the stakes and have once again teamed up with the fastest growing global long distance triathlon

“We are very fortunate within Elite Energy to have a team that are loyal and passionate to our brand, our values and the sport of triathlon. Each year we work together to try and bring new innovations, new locations and new and exciting ideas. Our focus on 2015/16 is to introduce new participants to this wonderful sport of triathlon and give them the opportunity to see and feel the inner excitement and addiction of doing a triathlon, no matter what the distance”.

For more information on the schedule, locations and to purchase the multi-race pass, visit the new look website at www.eliteenergy.com.au or contact the Elite Energy offices on (02) 4423 7775.

2015/2016 SEASON SCHEDULE

30 Aug Husky Running Festival I 7-8 Nov Challenge Forster I NEW! 14 Nov Wyong Triathlon Festival I 15 Nov All Womens Penrith I 22 Nov Huskisson Triathlon Festival I 29 Nov All Womens Canberra I 12-13 Dec Callala Triathlon Festival I NEW! 16 Jan Canberra Triathlon Festival I 19-21 Feb ‘Big Husky’ Triathlon Festival I 27-28 Feb Yamba Triathlon Festival I 5-6 Mar Wollongong Triathlon Festival I NEW! 19-20 Mar Australian Alpine Ascent (AAA) Triathlon Festival I 9 Apr Challenge Batemans Bay I 24 Apr Nowra Triathlon Festival I 7 May All Womens Penrith I 21 May Port Stephens Triathlon Festival

facebook.com/eliteenergy

www.eliteenergy.com.au

twitter.com/eliteenergy_au

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10

TELL IT LIKE IT IS

TRIATHLON DIRECTORY

Tell it like it is!

Choppy, Travo and Bear discuss life as a M.A.M.I.L (middle-aged man in lycra) - the daily grind, the highs, the lows, the wins and the losses!

C: It’s been all about the GC Airport Marathon for me these last couple of months. It’s getting harder to drag my ever ageing backside around the weekly 25k+ long run. How is your running going Bear?

Last time I saw you run was to the bar when they called ‘Last Drinks’ T: Your definitely not dragging your arse Choppy – you’re doing well mate. I’ve actually grown to love the long run, either chatting for three hours about man shit with you and Kenny, or by myself solving the problems of the world and planning retirement.

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

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

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

T: Is this your mid life crisis MultisportMagazine

PERSONALISED TRIATHLON COACHING Australian Age-Group Coach of the Year 2012

Ph: Matthew Dymond 0412 297 082 www.226multisport.com WWW.226MULTISPORT.COM

Weekly squad combination of Swim, Bike Riding, Running & Race Simulations.

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

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

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

Injured Grumpy Triathlete?

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

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

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

QLD

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ISSUE # 15 AUTUMN 2015

10 Small Changes for BIG Gains

OFFICIAL MAGAZINE OF

COACHES CORNER

11 11

Multisport Mag caught up with Head Coach of Pulse Performance, Dani Andres to answer a few questions!

When did you first start coaching?

I’ve been coaching since 1993 and went full time in 1999.

In your opinion, what makes a great athlete?

One word would sum it up, and that’s ambition. You have to want to be the best.

What makes you successful as a coach?

I think the main reason is that I work with the athlete and treat them as a person, take an interest in their personal life and help them develop and teach them to believe in themselves and inspire them to do more than what they think they can do. I treat every athlete as an individual.

Now lets have a bit of fun...

What bike do you ride?

Trek Speed concept of course What shoes do you run in?

Love my Nikes Zoom Elite What book are you reading?

Tokyo Vice - Jake Adelstein What’s on your iPod? Armin and Tiesto gets me moving Favourite healthy snack?

Fruit with Yogurt Favourite treat?

Hot Chips Most commonly used app?

Training Peaks and Spotify Favourite movie?

The Breakfast Club... this shows my age Top 3 dinner guests?

Haile Gebrselassie living legend. Jim Carrey would be hilarious and my wife Emma she’s a fantastic cook and conversationalist.

Coaches Corner MultisportMagazine

12

PODIATRISTS ON THE RUN

Many in the feet business use them well, as runners and fitness enthusiasts are abundant in the realms of Podiatry.

At the Australian Podiatry Association (NSW&ACT) members Alexandra Viles and Phillip Hartshorne are no exception.

Both compete as often as they can for the thrill of the challenge and the locations.

More recently Alexandra ran close to home in the Port Macquarie Ironman and the Melbourne Ironman achieving a personal best of 12:20 but Phillip went further afield, taking on a marathon in Antarctica!

Like all runners they are fully aware of the importance of training properly to be prepared for a big race event but they have a particular focus on the feet and terrain.

Alexandra is particularly passionate about the process leading up to a big event.

“When preparing your feet and your body for a run whether long or short distance, it’s important to have the correct footwear for the surface you’re running on and socks to prevent injury, blisters and chaffing,” says Alexandra.

“The most important thing is that your shoes fit properly and you break them.

Never introduce anything new which may rub and irritate the skin – even new clothes can sometimes be a no-no,” she says.

Podiatrists on the run...

By Sharon Kelly, Australian Podiatry Association (NSW&ACT)

“If you need to change your shoes it’s important you do so at least a couple of months before your event and if you have foot problems you should see a podiatrist to recommend what shoe type is best for you. A podiatrist can also provide a biomechanical assessment which can highlight any mechanical issues that might cause you injury if not addressed, especially as distances increase.

“Come race day, should you need to tape your feet, ensure you have been training with the taping prior do not use tape on race day if you’re not used to it.”

A week out from race your training should have reached its peak.

“By now you should be practicing your wake up times and doing morning preparation to ensure you are used to running under race conditions. Three days before the race you should do what’s best for you, which varies from person to person. The rule of thumb is that your last speed workout should be three days before the race and rest as much as possible in the lead up to the race,” says Alexandra.

“The last 24 hours before the race is relaxation time. If it’s your first time review the race route so you can prepare yourself for the areas that you think will be the hardest for you. The key things are to know your strengths and limitations to avoid injury.

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PODIATRI

“Prevention is always better than cure and as runners we usually push ourselves too hard by adding distance or speed to running routines too quickly, which often causes injury. Stretching, use of foam rollers, preparation and knowing your pace is important, it’s your race after all.”

Phillip agrees with Alexandra’s approach, although his early race preparation experience was a little different and his Antarctic challenge involved a diverse environment where, snow, ice, wind and the odd penguin were in the mix. Phillip also had a differing mindset to Alexandra as he took up marathon running “just for something different to do”!

“A few years ago I started cycling in a semi-serious sort of way and got a fair bit fitter. I am the sort of person that likes to try different stuff, so one day when I was exploring the internet I stumbled across a page on marathons.

“Not having run much for almost 20 years I decided I was going to do a marathon. Just to say that I have done one.

But like I said, I like ‘different stuff’ so the marathon I chose was on the Great Wall of China,” he laughs.

“In hindsight the six training runs I did probably wasn't the perfect preparation for

13

this race but I ended up going reasonably well and enjoyed my experience. Being around other runners also rekindled my passion for running and I discovered that there was actually a ‘thing’ to do a marathon on all seven continents. I have since done the New York marathon and have just returned last month from doing a marathon in Antarctica.

“In Antarctica there was a field of 180 runners and conditions that varied from minus five to minus ten degrees with 30 kilometre winds, so it was quite a challenge to run in these conditions whilst also wearing six layers of clothing on top, three layers on my legs, a beanie, balaclava and two sets of gloves.

“From a podiatry aspect I was advised to wear water proof trail running shoes. It was just so wet and muddy that I chose to take a second pair of shoes and changed at 21km. My feet were generally warm during the run and fine, but I can advise that training for the race in waterproof shoes in the middle of an Australian summer can lead to blisters fitting a hot and sweaty environment!”

Overall Phillip came out pretty unscathed although there was the threat of chilblains after taking the polar plunge and swimming

amongst the icebergs. But you only live once so it was an experience he is not going forget!

Phillip will continue to travel for his marathon hit – the next one is the Berlin Marathon with plans for a marathon in a South African game park and one to Machu Picchu.

As for Alexandra, she’s off to the New York Marathon in November.

Happy running! www.podiatry.asn.au

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

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

Bunions:

Discoloured nails:

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

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

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

Are you a Podiatrist with great ideas and expert knowledge you would like to share with us?

Email: editor@multisportmag.com.au

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

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

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

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

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

14 SWIM

Swim...

Words by Brenton Ford - www.effortlessswimming.com

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

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

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

WHY IT MATTERS

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

WHAT’S THE CORRECT ANGLE?

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

This is the angle of the elbow bend MultisportMagazine

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

COMMON MISTAKES WHEN PULLING

Triathletes who are new to swimming or don’t have a swimming background tend to pull with an arm that is too straight. When the arm is outside the 100-130 degree range, it typically goes deeper than needed

and the forearm and hand will press down on the water instead of back against it.

HOW TO KNOW IF YOU’RE DOING IT CORRECTLY

Using a GoPro or waterproof camera, have a friend or coach film you from the front and side while you’re swimming. You can use this footage in an app like Coach’s Eye on your phone/tablet or Objectus Video on your computer to measure the angle of your arm during the catch and press. During stroke correction clinics we constantly refer to GoPro footage recorded from above and below the water to help triathletes make the necessary changes to their freestyle to become smoother, more efficient swimmers.

HOW TO CHANGE IT

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

SWIM

15

Can you kick the Crossover Kick?

Words by Trent Grimsey, English Channel Record Holder We all know the standard 2 beat, 4 beat, and 6 beat kick patterns in swimming. If you don’t, for every right and left pull you kick 2, 4 or 6 times in correspondence to the arm strokes.

developing your pull.

Once this is in place we use a number of drills and awareness exercises with our athletes to familiarise them with the correct catch and press motion. Some of the best drills for this are front scull, top to bottom scull and single arm freestyle. They allow a swimmer to get a feel for having a wider, higher elbow position during the pull so they open up the forearm and hand to press back on the water.

Keep the forearm and hand firm but not tense during this part of the stroke.

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

Notoriously, a two beat kick was for distance and a 4 beat kick middle distance and a 6 beat kick reserved for sprinting.

In the last few decades a sprinters’ kick (6 beat) started to be infused in some distance events. But there is one kick that is rarely taught in swimming that could be the key to your success in open water and triathlon. This kick will make you wonder why you never learned it. It’s called cross over kick.

I generally categories swimmers into two different types: strong swimmers and rhythmic swimmers.

• Strong swimmers- slow stroke rate, very efficient, strong in the gym • Rhythmic swimmers - high stroke rate, not overly efficient, weak in the gym I always suggest my rhythmic swimmers try crossover kick to see how it feels for the following reasons: 1. Rhythmic swimmers have a higher stroke rate so the upper body sits slightly higher in the water, in turn making the legs

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’.

• • • •

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

sit slightly lower in the water. Performing cross over kick lifts the legs so the whole body position sits higher in the water.

2. Rhythmic swimmers swim fast when they have good rhythm and connection through their stroke. The cross over kick helps rhythmic swimmers stay connected through their arms, core and legs which helps with finding rhythm.

3. It saves energy!

Often you’ll find rhythmic swimmers not reaching their full potential because their coach is telling them to use a normal 2 beat, 4 beat or 6 beat kick. Rhythmic swimmers can’t find rhythm doing that and in turn can’t swim fast doing that.

The rhythm is like a dance with minimal effort to find easy tempo and get a break or pause without compromising body position.

For a 2 beat cross over; think of it like a waltz 1-2, cross. 1-2 cross…

Standard 2, 4 or 6 beat kicking is exhausting on the legs. In a triathlon or a distance swim standard kicking will not only exhaust the biggest muscles in your body that you will need to use later, standard kicking also does not keep them afloat with minimal or no added effort the way a cross over kick does.

EFFORTLESS SWIMMING SWIM CLINICS Not Getting The Personal Coaching Your Swim Stroke Needs?

• Underwater filming • One to one coaching to help triathletes become stronger swimmers.

• Eliminate frustration • Learn the fundamentals of fast freestyle • See an increase in speed and efficiency Clinics held in Brisbane, Gold Coast, Melbourne, Sydney, Canberra and Adelaide.

Book at: www.EffortlessSwimming.com

MultisportMagazine

Tri nline 16 TRI-ONLINE

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It’s proven to reduce muscle damage and increase both muscle function and endurance in subsequent workouts.

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MultisportMagazine

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RaceGuide

OCEAN SWIM / AQUATHON

SEP

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25-26 July 2015 Hunter Valley

The ultimate stair climbing challenge Sydney Cricket Ground 26 July 2015

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5-6 September 2015 Triathlon/Junior/Enticer

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16 Aug 2015 Start: 8am Parramatta Park

SYDNEY DUATHLON SERIES R3

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SYDNEY DUATHLON SERIES R2 BLACKTOWN

SUNDAY 26 JULY 2015

AUG

(Blacktown International Sportspark - BISP, Eastern Rd, ROOTY HILL at 6:45am)

Westlink Cities Marathon 26 July 2015 M7 Blacktown

10K 10K 4K 4K

Fun Run (8:00am Start - BISP) Mayoral Walk (8:00am Start - BISP) Fun Run (8:15am Start - BISP) Mayoral Walk (8:15am Start - BISP)

(Blacktown International Sportspark - BISP, Eastern Rd, ROOTY HILL at 7:30am)

www.wm7citiesmarathon.com.au Westlink M7 Half Marathon

NSW

ISSUE # 2 WINTER 2015

1-2 August 2015 Yeppoon, Qld

28-30 August 2015 Sydney

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30 August 2015 Huskisson, NSW

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All races start and finish at Blacktown International Sportspark (BISP).

23 August 2015 Sydney CBD

$ 20,000 Prize Pool

Wet Weather Hotline 9839 6577

www. wm7citiesmarathon .com.au You can complete a form or register online at

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20 September 2015 Sydney CBD

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I Love Blacktown

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13 September 2015 Sydney 10k/5k/Kids 2k Dash

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18 October 2015 Port Macquarie

13 September 2015 Forster

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16-18 October 2015 Sydney, NSW

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R U NNING PA RT NE R S

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

23rd August 2015 14.5km & 3km Dee Why to Newport

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www.whitsundaytriclub.com

10-11 October 2015 Bowen, Qld Triathlon/Junior

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6 September 2015 Start: 8am Parramatta Park

SYDNEY DUATHLON SERIES R4

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26 July 2015 Start: 12noon Sydney International Regatta Centre (Penrith)

RUNNING FESTIVA L

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

JUL Every Saturday at 7am. parkrun is a free, 5km run - you against the clock. www.parkrun.com.au

OCT

October 2015 Cabarita, NSW www.qsmsports.com.au

Delly Carr

What has been your most memorable racing moment?

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

What are your goals for 2015/16?

My main goal is the 70.3 World Championships

What have you achieved so far?

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

Who is your Coach?

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

How did you discover triathlon?

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

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

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

Meet Tatiana...

Have you got what it takes?

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

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

NEPEAN TRIATHLON

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7 November 2015 Forster, NSW

Australia’s oldest Triathlon

October 2015 Cabarita, NSW

OCEAN SWIM / AQUATHON www.qsmsports.com.au

NOV

www.nepeantriathlon.com

24-25 October 2015 Nepean, NSW $76,500 Prize Money

JACKIE FAIRWEATHER MEMORIAL TRIATHLON 7-8 November 2015 Canberra

CAN’T RUN? STROKE N RIDE

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15 November 2015 Sydney Adventist Hospital 10k run + 5k run/walk

Get involved in a Stroke n Ride event this summer

www.triathlonact.com.au

8 November 2015

20-22 November 2015 Hamilton Island

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22 November 2015 Huskisson, NSW

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23 November 2015 Kingscliff, NSW

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29 November 2015 Huskisson, NSW

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KINGSCLIFF TRIATHLON 15 November 2015 Penrith, NSW

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DEC

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SAVE THE DATE

15 November 2015 Wyong, NSW

29 November 2015

Memorial Park, The Entrance SundayThe 29thEntrance November 2015 For more information contact Central Coast, NSW Christine Laing – Event Director www.centralcoast info@centralcoasthalfmarathon.com Follow us on facebook cchalf halfmarathon.com.au www.centralcoasthalfmarathon.com

12 December 2015 Callala, NSW

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Delly Carr

FREEBIES FOR OUR FANS

Giveaways...

21

To enter...

Brooks Running Shoes

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

Do you have a question for Ben our run contributor?

Simply head to our facebook page and private message us with your running questions. If we publish your question you win a pair of Brooks running shoes and a 1 hour run coaching session with Ben. www.brooksrunning.com.au / www.runcrew.com.au

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Simply head to our facebook page and private message us with your triathlon questions. If we published your question you WIN a free entry into a Triathlon NSW Sprint Race in the 2015-16 Series, valued at $90. www.triathlon.org.au/nsw

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Win 1 of 2 $300 online Scody Vouchers Do you have a question for Sara our Cycling contributor?

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

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

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

www.sharynthompson.com MultisportMagazine

22 RIDE words by Sara Carrigan, OAM

Backside Blues or Bottom Bliss?

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

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

When we cannot ride comfortably in the saddle, not only does it inhibit our

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

ADAPTATION

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

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

during adaptation and must progress more slowly when adding time and distance to their riding.

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

SADDLE

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

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

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

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

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

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

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

GOOD QUALITY KNICKS WORN CORRECTLY

You can’t go past investing in good quality padded lycra! In general, the more expensive knicks do feature tangible features and benefits that make them more comfortable, and in some instances, these features can actually work better than changing saddles! Good quality knicks usually fit better, have sophisticated MultisportMagazine

RIDE

seamless, anti-bacterial moisture wicking pads that stretch, mould and fit to help reduce friction and are highly breathable.

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

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

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

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

Hygiene:

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

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

RIDING STYLE & POSTURE

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

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

BIKE SET UP

OAM

up or down, there is probably something wrong. Similarly, the saddle should be pointed directly forward and not slightly to the left or right!

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

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

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

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

CHAMOIS CREAM

The up-down angle of the saddle can cause many troubles especially if tilted too far up pointing to the sky. This will have you sliding off the rear and/or putting unnecessary pressure in your groin area, which is never comfortable! Conversely, if your saddle is tilted too far forward, it will cause you to slide down the front of your saddle and put excess pressure on your hands, wrists and elbows.

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

Your saddle should be relatively level and if it is angled more than a few degrees

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

Often, a perfectly adequate saddle will feel awful and cause pain simply because it’s not set correctly. There are a number of things to look at: Angle of the saddle:

CYCLING CYCLING CYCLING SARA CARRIGAN SARA SARA CARRIGAN CARRIGAN OAMOAM

23

• • • • •

CYCLING Retul Bike fitting Power Meters Altitude Training Torq Nutrition Training Programs

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24 RUN

Too Hot to Trot?

Words by Ben St Lawrence, www.runcrew.com.au

Great question! I understand your trepidation - the last thing a runner wants is to be standing on the start line shivering moments before a hard race. I’ve run a number of races that have started at around 0 degrees, so have a few tricks up my (warm, technical, moisture-wicking) sleeve for such an occasion.

The dilemma is not just being warm at the start line, but being warm at the start line and then still being able to move freely and run hard during the race. This can be a tricky balance.

Here are my top 5 tips:

BEANIE AND GLOVES ARE A MUST

“

Hi Ben, I’m training for a fun run that will be based in a cold climate. As a novice runner I was wondering if you could give me some advice on what is appropriate clothing to get... thanks Felicity

Ask and Win! Do you have a running question for Ben? Simply jump on our facebook page and fire away! If we publish your question you win a pair of Brooks running shoes and a 1 hour run coaching session with Ben. www.brooksrunning.com.au MultisportMagazine

”

These are warm, lightweight to race in, and can be taken off and tucked into underwear or thrown to the side of the course if you’re getting too warm.

LAYERS

Wear a few layers of clothes, preferably starting with skin-tight (but not compression) gear as a bottom layer. Then layer some more technical clothes outside this that can be taken off as you warmup for the start of the race. Depending on HOW cold it is, you may choose to keep a couple of layers on for the race, or you may choose to strip all the way down to a lightweight racing kit just before the start. It is important that whatever you end up racing in is not going to restrict your movement, that’s why running specific technical clothes are best. You may also need to decide before-hand to make sure your racebib is on the correct layer.

OLD CLOTHES

Old clothes, or charity store clothes of little value can be worn at the start without the stress of worrying whether these will

RUN

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ever be seen again. Your outer layer could be a warm fleecy tracksuit that can be left at the start. Many races will collect these items from the start-line and donate them to charity. You can also have a bit of fun with this and wear some ridiculous gear from the 1980s.

I recall warming up for the City to Surf one year in a bright pink parachute tracksuit that I had bought from Vinnies for $5.00. You may also be able to leave a second warm tracksuit on the bus for afterwards.

DISPOSABLE HEAT PACKS

Disposable heat packs - bought from the chemist or online - can be activated and then placed against your body. These are most effective when placed in a crop-top or underwear against your core. You can leave these on throughout the race, or get rid of them at the last minute.

KEEP MOVING

Warm-up well and keep moving as much as possible. Keep jogging, doing strides etc until you must stand on the start line, then keep as active as possible doing small jumps, skips, running on the spot etc.

Don’t worry about looking a bit weird doing star-jumps amongst the crowd. You’ll be warm and weird.

You may start to feel cold in the last moments before the gun fires, but you’ll warm up. A little discomfort is to be expected, so embrace this and remind yourself how tough you are, how many times you’ve trained in worse conditions then forget about the cold and run hard.

All the best, Ben

SUNDAY 26 JULY 2015

BLACKTOWN

RUNNING FESTIVA L

Westlink M7 Cities Marathon (Blacktown International Sportspark - BISP, Eastern Rd, ROOTY HILL at 6:45am)

Westlink M7 Half Marathon (Blacktown International Sportspark - BISP, Eastern Rd, ROOTY HILL at 7:30am)

10K 10K 4K 4K

Fun Run (8:00am Start - BISP) Mayoral Walk (8:00am Start - BISP) Fun Run (8:15am Start - BISP) Mayoral Walk (8:15am Start - BISP)

All races start and finish at Blacktown International Sportspark (BISP).

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

www.wm7citiesmarathon.com.au

$ 20,000 Prize Pool

R UNNING PARTNERS

www. wm7citiesmarathon .com.au You can complete a form or register online at

#DFYB

(Don’t forget your barcode)

They say a family that plays together, stays together. And never has this been truer than with the Lewsams from Newcastle aka the Region of Runners.

Mum (Helen), Dad (Matt), Anthony (12), Nathan (8) and Patrick (5) are all regular attendees at Lake Mac parkrun however unlike most family units, it wasn’t the parents who first had the idea to get started. Helen says – “Our oldest son Anthony (9 at the time) had a holiday with Aunty Jo and Uncle Scott in Melbourne in September 2012 and on the Saturday morning he went along with them to this thing called parkrun at Albert Park... And had a ball! He then pestered us to run at Newy (having jumped on the net to check where our nearest one was).

Unfortunately due to athletics club commitments we were unable to start running until March 2013. By then Lake Mac parkrun had started so this became our home parkrun. One run there and we were hooked, such a lovely friendly environment in which to enjoy our Saturday mornings.”

The Lewshams were all somewhat active prior to finding parkrun with Helen and Matt both having played rep touch football; Anthony also playing touch, swimming and athletics; Nathan doing gymnastics and swimming; and Patrick doing Kindergym and swimming lessons.

So whilst they were all busy and active none of the activities they actually did together as a family. Starting parkrun changed this.

“Exercising together has brought us closer together. We celebrate and enjoy each other’s PBs, love the special events and fancy dress days, and love visiting other parkrun events away from our Lake Mac home” says Helen. “Patrick completed his first timed parkrun (no piggy backs from me and lots of encouragement from Nathan) at Main Beach in November. He was so excited and proud of himself when he finished.

Since then he’s done 11 runs and waits

eagerly for his emails and pictures of him running. Nathan has completed 28 parkruns and has a burning desire to better his time each week. Anthony likes the sense of accomplishment he gets when he’s finished. He’s not a huge fan of the run itself but enjoys running with friends. Running his 50th was a huge moment for him.”

The mental and physical health benefits of parkrun have also been a huge plus for Helen and Matt. Helen has lost 5kg, her fitness has returned and she has once again made representative touch football teams, something she hadn’t managed since becoming a mother. This has made Helen a much calmer and happier person to be around. Meanwhile Matt has lost an impressive 15kg which has been aided by significant improvements to his nutrition.

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

And that’s what parkrun is all about… community.

So what are you doing this Saturday?

Tim Oberg - GM parkrun Australia #loveparkrun #lovemultisportmag

MultisportMagazine @blacktowncc

I Love Blacktown

9839 6000

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26

ULTRA AWESOME

Ultra Awesome...

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

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

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

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

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

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

And Harry Martin, who at nine years old runs further than most dream - he would become instrumental as a pacer for me throughout tough sections mentally along the way.

Race morning started freezing cold and MultisportMagazine

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

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

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

Once arriving at Stromlo, my crew took my pack, filled me up with nutrition and 250mls of water, while Jaimie stretched

out my calves and quads. First loop done in 7:52.

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

Once leaving the checkpoint it was time to tone it back to 5 minute pace towards Canberra at the 125km mark. During this stage the weather turned, with heavy rain and falling temps adding to the mental game.

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

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

ULTRA AWESOME

stretch through the arboretum again.

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

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

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

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

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

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

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

Reaching Stromlo again, my split became the second fastest personal split completing the fourth loop in 9:07 and

hitting 300km in distance.

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

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

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

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

Hitting the checkpoint in Canberra it dawned on me what had just unfolded within the last three days. After a 20 min ‘pow wow’ so I could finish strong I was informed I was a full lap and 6 hours ahead. This was a massive weight off my

27

shoulders, removing the stress of being ‘hunted’, making the last 25km to the finish line enjoyable as it was in reach.

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

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

1st Sam Weir

81 hrs.46 min

2nd Kevin Heaton

101 hrs.47 min

3rd Alex McKenzie

120 hrs.17 min

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

www.nepeantriathlon.com

MultisportMagazine

28

ULTRA AWESOME

SHOTOVER MOONLIGHT MARATHON

Tales from the Trails Words by Karen Wildman

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

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

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

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

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

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

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

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

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

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

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

ULTRA AWESOME

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

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

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

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

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

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

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

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

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

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

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

Atmosphere Nepean Triathlon attracts the stars.

The 34th anniversary Nepean Triathlon featuring a 1km swim, 30km cycle and 10km run has again attracted a record $76,000 prize money which is attracting the stars of the sport to Penrith on 25 October. Current Nepean champion Ashleigh Gentle, two time champion Aaron Royle together with 2013 champion Emma Moffatt head an impressive Aussie team lineup against Team GB that features British 2012 Olympian Stuart Hayes and British Triathlon champion Emma Pallant.

The race will provide an insight into the prospective chances for the five at next year’s Rio Olympics.

The Nepean Triathlon has been chosen in a special feature in the UK edition of Triathlon Plus as ‘50 Races to Do Before You Die’ due to its history and support of Triathlon in Australia. The race is reaching capacity with age group racing a major focus of the race weekend. All age group champions win a pair of Brooks shoes and all finisher’s receive a unique finisher’s medallion, race towel and cooldry race shirt to commemorate their finish.

Saturday afternoon features the PAC Nepean Enticer Triathlons designed for juniors and those wishing to complete a shorter course triathlon. These races are very popular and all finishers receive a unique finisher’s medallion and cooldry race shirt. www.nepeantriathlon.com MultisportMagazine

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TRAIL RUNNING

What are the Benefits and Risks of Trail Running?

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

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

bone stress, ITB friction syndrome and some hip injuries.

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

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

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

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

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

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

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

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

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

TRAIL RUNNING

weak to hold your trunk posture.

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

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

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

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

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

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

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

BALANCE TRAINING

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

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

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

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

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

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

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

PLANK HOLD

Get into pushup position on the floor.

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

The Winery Running Festival Enjoy running past world famous vineyards in one of Australia's best holiday locations.

25 - 26th July 2015 Hunter Valley Gardens Village Ultra Marathon, Winery Marathon, Half Marathon, 10.3km Vineyard Run, 5.2km Winery Wander and 2k Kids Marathon.

www.wineryrun.com

Memorial Park, The Entrance

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

Sunday 29th November 2015

www.centralcoasthalfmarathon.com MultisportMagazine

32 TRIATHLEATS

Fat vs. Carbs:

What’s best for sports performance?

Words by Taryn Richardson

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

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

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

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

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

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

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

Glucose + H2O = Glycogen

FAT

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

Fat provides a concentrated source of

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

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

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

FUEL USE DURING EXERCISE

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

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

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

FAT ADAPTATION

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

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

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

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

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

SO WHAT’S THE VERDICT?

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

Happy training, cheers Taryn

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

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

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

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

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

Post it on our Facebook page.

If we publish your question you win a $300 Scody Voucher. www.scody.com.au

$300

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