Sportsister January/febuary mag by Sportsister

sportsister the heartbeat of female sport in the uk

Issue 10: January/February 2011

Swimming’s Star

Keri-Anne Payne

+ Sharpen up with our top training fashion Getting started: mountain biking Back to basics – the best sports underwear

*win*

Fast, new ways to work your core

a luxury spa break in the Caribbean worth £1300

Find out what the best way to start the day is

inspirational

motivational

accessible

start-line

Sportsister the heartbeat of female sport in the UK A new year, a new start, a new fitness regime. If you are looking to inject some life into your workout then January is the perfect month to do it. Perhaps you are looking for new ways to work your core, then make sure you turn to our training section (page 32) for our top five suggestions. Or maybe it’s a new start to the day you are after, then check our best breakfasts guide (page 28). For all of you runners, why not consider joining the barefoot running revolution? Sportsister founder Danielle has done it and you can read her guide in this issue (page 17). Plus don’t miss her blog online at Sportsister.com. What about starting a new sport all together – we’ve got a beginner’s guide to mountain biking, plus a free day’s coaching to giveaway (page 22). Perhaps travel is the key to finding your sporting mojo this year. So don’t miss our great sporty holiday suggestions (page 14).Or maybe it’s a simple as just needing some new kit – we’ve got the best sports underwear (page 8) and training gear (page 20) to satisfy any shopping urge.

p23

But just remember that whatever your fitness goals are, make sure you throw in some fun and some friends because without them you are unlikely to stick to your resolutions. Enjoy, Louise & Danielle

features

online

regulars

Back To Basics Don’t forget about what goes underneath. A well fitting, supportive sports bra is an absolute kit bag essential.

News and Views The latest news from the world of women’s sport.

13 Wellbeing Waterproof mascaras are put to the test. Plus find out what must-have product you need in your bathroom cabinet.

p20

14 Travel - Spring Sport Breaks Our pick of the best sports breaks this spring in Sardinia, Cyprus, Morocco and Lanzarote Plus win a fantastic holiday worth £1300 in Antigua. 17 The Knowledge - Barefoot Running Learn all about the latest craze to sweep the running world - barefoot running.

Keri-Anne Payne 10 Sportsister catches up with the Olympic silver medallist who is hoping to make her mark on London 2012 in Hyde Park’s Serpentine Lake.

18 Half Time Our guide to what’s new…what’s good…what works...what’s worth spending your money on...what’s fun... 4 Stars 5 Questions 24 We ask four stars the same five questions, see what snowboarder Jenny Jones has to say.

Sharpen Up 20 Stay sharp in shades of orange, red and yellow to see you across that finish line faster than ever before.

Competitions 26 We’re giving away a Garmin GPS sports watch plus some fantastic Zoca kit for running or cycling.

Getting Started – Mountain Biking 22 Our beginner’s guide to get you started in mountain biking. Plus win a free day’s one on one coaching.

Nutrition All breakfasts are not equal. Find out what you should start the day with.

23 Sportsister Sports Courses Try a new sport with Sportsister’s endorsed range of courses. Choose from golf, kayaking and mountain biking. Training We show you five new ways to work your core.

Don’t forget to visit sportsister.com – it’s packed with training plans, nutrition advice, kit guides and competitions. Updated daily – there’s always something new to read. Danielle’s barefoot running blog Don’t miss our blog that follows Sportsister co-founder Danielle’s conversion to barefoot running. A must-read!

Sportsister’s new cycling blog Launching in January is our brand new cycling blog – as our passionate team of female cyclists blog about life on two wheels. Competitions Keep an eye out for our latest competitions – we regularly give away kit, race entries and tickets to sporting events. Pre and post natal fitness advice Get your questions about exercising whilst pregnant or after giving birth answered by the experts at Fitness 4 Mum. Sportsister Newsletter Sign up for our free e-newslettter and have the latest features and competitions delivered direct to your inbox.

33 Put To The Test Read our review of The PUMA HellRunner: Hell Down South 34 What’s On? Get inspired with our pick of the best sporty events to do and watch.

Sportsister founders: Danielle Sellwood and Louise Hudson Editorial Director: Louise Hudson Creative Director: Danielle Sellwood Commercial Director: Gary Cole Sales: Kimberly Butler London Sales Agent: Nick Edgley Business Development Director: Sally Lockyer Contributors: Kirsty Page, Eddie Ottmann, Jessica Whittington, Ally Campbell and Rachael Woolston Address: Sportsister, Regency Offices, 2 Wood Street, Queen Square, Bath. BA1 2JQ Tel: 01225 326 430 Email: info@sportsister.com Printed by: St Ives (Plymouth) Ltd

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news and views Sportsister the heartbeat of female sport in the UK

Just how much training does an Olympic athlete do?

Revolutionise your cycling at David Lloyd Leisure

When we watch world class performances on the track, on the pitch or in the pool, we all know it takes a lot of hard work to get there. But how much is a lot? Over 100 elite athletes from Olympic and Paralympic summer sports have taken part in a survey which reveals just how taxing it is to get to the top of their game. World heptathlete champion, Jessica Ennis, took part and it was discovered she will have committed a mind boggling 10,000 hours in a four year cycle in pursuit of Olympic glory – that’s a lot of track time to clock up!

From this January David Lloyd Leisure members can exclusively experience adidas Zone Cycling; the revolutionary indoor cycling class inspired by Sir Chris Hoy and Victoria Pendleton.

So what else did this survey reveal? The average athlete commits six hours a day, six days a week to training and competitions and has been working towards their Olympic or Paralympic goal for over eleven years. On average an elite swimmer, such as Olympic silver medallist Joanne Jackson, swims over 1,864 miles a year, the equivalent of swimming further than the distance from Beijing to London over four years. The average synchronised swimmer, such as Commonwealth silver medallist Jenna Randall, holds her breath for 60 per cent of a four minute energetic routine. This amounts to holding her breath for over two and a half hours per week in heavy training – around the same time it takes to travel on Eurostar from London to Paris.

Enter the Great Big Racketball Challenge for Mary’s Meals Organised by Scottish Squash and Racketball, everyone is encouraged to give racketball a go throughout January and February and raise money for a worthy cause in the process. Mary’s Meals helps children trapped in poverty gain an education by providing a daily meal in school – the perfect incentive to dig out your trainers and get active. So why not round up some friends and head down to your local squash courts to try your hand at racketball. What’s more, there is £400 worth of Dunlop equipment up for grabs for the most creative sponsorship schemes. More info: www.scottishracketball.com

Be part of the London 2012 legacy with Gold Challenge Prove your metal in the sporting arena by taking up the Gold Challenge. This new programme launched to encourage mass sports participation and charity fundraising, gives everyone the chance to be part of the London 2012 sporting legacy. The initiative encourages you to challenge yourself in multiple sports, by taking on five, 10, 20 or 30 Olympic or Paralympic sports – and raise money for charity. It is hoped that £20 million can be raised by the end of 2012 with over 100,000 people anticipated to take part, reaping the benefits both personally and for their chosen charity. Participants can personalise their Gold Challenge online. You can decide which sports to take on and whether to take part as an individual, a team or even as a business. More info: www.goldchallenge.org

Long awaited Scott X-Tri Race Series announced for Spring 2011 The wait is now over and we can reveal that the long anticipated Scott X-Tri Race Series will hit the UK in the spring of 2011. With the support of Scott Bikes and four of the country’s top event directors, it is sure to be the off-road race series you’ll want to be involved in. There will be four races spread across England, Scotland and Wales with over £5000 of Scott prizes to be won and the chance to race on spectacular courses in amazing pockets of the UK. Each event involves a 1500m open water swim, a 25-40km mountain bike and a 10km trail run. Every race will have its own unique twist so no two races will be the same.

The workout session will take you on an intense journey into the velodrome, aiming for the highest place on the podium. adidas Zone Cycling is a freestyle class with a set structure of three blocks using a track cycling theme. Using adidas miCoach, the instructor will gradually increase your heart rate through the ride in (warm-up) to prepare you for the main workout block – the velodrome. In preparation for the grand final your instructor will use sensory elements of music and verbal cues to raise adrenaline levels and help participants feel the exhilaration of winning their ‘race’. Your success at the velodrome will be followed with a cool down and recovery period. Olympian Sir Chris Hoy explains: “adidas Zone Cycling brings together the rider, music and coach in perfect synergy. There is only one space on the podium an adidas Zone Cycling rider is interested in.” You’ve never seen indoor cycling like it! With the class suitable for all levels of fitness, there’s no excuse not to give it a go. More info: www.davidlloyd.co.uk

At each event there will also be an off-road sprint triathlon and either an off-road duathlon or a 10km trail run, so there’s something for everyone. There will be activities for the kids, spot prizes throughout the day and a live band so it’s the perfect opportunity to invite friends and family along for some all important support on the big day. You can enter each event individually or take advantage of the fantastic 30% discount when you enter the whole series. More info: www.xtriseries.co.uk

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Back To Basics Don’t forget about what goes underneath. A well fitting, supportive sports bra is an absolute essential for your kit bag. Make sure you choose the right style for the activity you are going to be doing to minimise bounce and improve comfort.

High impact Running, horse riding, volleyball, mountain biking, netball, tennis, football.

adidas by Stella McCartney Seamless Performance Bra and Hot Pant Price: £46.00/£31.00 Colours: Infrared (shown), Dusty Rose, White and Black Sizes: XS - L Stockists: www.adidas.com

Medium impact Skiing, golf, ice skating, spinning, cycling, fast walking.

1. Shock Absorber Max Sports Bra Top Price: £30.00 Colours: Kingfisher Teal (shown), Black and White Sizes: 32-34 A, 32-38 B/C, 28-40 D-HH Stockists: www.shockabsorber.co.uk

2. Triumph Tri-Action Sports Bra Price: £28.00 Colours: White (shown) and Black Sizes: 32B - 42F Stockists: www.triumphlingeriestore.com 3. Sportjock Super Sports Bra Price: £29.00 Colours: Violet (shown), Black, White, Navy, Mid Blue, Raspberry, Candy Pink, Aqua and Slate Grey Sizes: XS - XXL (suitable for C-F cup) Stockists: www.sportsbra.co.uk 4. Thuasne Force 3 Bra Price: £30.00 Colour: White Sizes: 30B - 38D Stockists: www.1000mile.co.uk

Low impact Walking, yoga, pilates, rock climbing, weight training.

5. NikeWomen Determination Sports Bra Price: £20.00. Colours: Hot Pink (shown), Black and White Sizes: XS – XL Stockists: www.nikestore.com 6. NikeWomen Legacy Sports Bra Price: £19.00 Colours: Purple (shown), Black, White, Pink, Blue and Pink Sizes: XS - XXL Stockists: www.nikestore.com 7. Yamarama Be Calm Bra Price: £30.00 Colours: Teal (shown) and Jewel Sizes: S - L Stockists: www.yogamatters.com 8. Sweaty Betty All Sport Bra Price: £27.00 Colours: Black (shown), Apple, Coral, Cyclamen, Fluro Pink, Fluro Orange, Royal, Shiny Taupe and White Sizes: XS - L Stockists: www.sweatybetty.com

Sports briefs

9. NikeWomen Indy-Strappy Reversible Bra Don’t ignore your bottom half. Look for breathable, wicking fabrics. Price: £16.00 Colours: Blue (shown), Pink, Black and White Sizes: XS - XL Stockists: www.nikestore.com 10. Patagonia Active Hipster Price: £19.00 Colours: Black (shown), White and Pink Sizes: XS - L Stockists: www.patagonia.com 11. Aclima Lightwool Merino Hipster Shorts Price: £31.00 Colour: Rose Sizes: XS - XL Stockists: www.nordicoutdoor.co.uk 12. Finisterre Marni Shorts Price: £25.00 Colours: Mayan Blue (shown) and Desert Rose Sizes: 8-10, 12, 14, 16-18 Stockists: www.finisterreuk.com

8 www.sportsister.com

Supporting your fitness goals in 2011

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Shock Absorber Sports Bras*

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Available online and in all good sports, department and outdoor stores. *For full terms and conditions see our website

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Cover story

Sportsister meets Olympic open water swimmer

Keri-Anne Payne

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Can you imagine Paula Radcliffe running not only the marathon but competing in the 200m sprint too? Or Victoria Pendleton racing in the velodrome and then heading out for a 100km road race? Sounds a little far fetched doesn’t it? But for swimmer Keri-Anne Payne this is reality. Not only does she compete in the 10k marathon open water event, she has also just won her first medal in the pool in the 400m IM. Her events can last less than two minutes or more than two hours. This means a delicate balancing act in training, preparation and dedication to excel at two very different disciplines. Over the past couple of years there has been a new challenge that adventure seekers have been adding to their to-do list. While it used to be that marathon running was the thing that everyone wanted to tick off, now open water swimming is fast catching it up as a must-do challenge. Open water swims have existed for decades, but it wasn’t until a 10k marathon swim appeared in the Beijing Olympics that the sport really cemented itself into the mainstream. And the fact that Team GB did exceptionally well in this inaugural event only boosted its appeal. Three swimmers came home with medals, not from the iconic Water Cube, but from the Beijing rowing lake where the open water swim events were held. David Davies swam an incredibly brave race to bring home silver in the men’s event, whilst in the women’s Payne secured silver and her teammate Cassie Patten snapped up bronze. For 22 year old Payne this was then followed by a world championship win in Italy in 2009, a race that firmly established her as one to beat in the open water world. But a disappointing eighth place finish at the 2010 world championships has sent Payne back to the drawing board in terms of training to ensure she is on gold medal winning form for when the Olympics come to London in 2012. The event will be held in Hyde Park’s Serpentine Lake and it’s sure to be one of the most hotly anticipated events. What other sport is there where the athletes have to battle so much with the elements, be that currents in the water, marine life, boats or simply aggression from other competitors?

It has a reputation for being an aggressive sport with red and yellow cards handed out by marshalls for unsportsmanlike swimming, and black eyes and blood noses fairly commonplace. Payne acknowledges “if you do one wrong stroke one way, you can swim into someone. There is nothing you can do about it – nine times out of ten it just happens, but in the circuit you know who to stay away from. There are a few with a reputation.”

Payne endorses Speedo’s aquafitness range as a great way to keep in shape and work out in the water to strengthen and tone muscles. “I use all the training aids to help build strength and stamina in my muscles. It also helps keep my overall fitness levels high and provides me with variety in my training sessions. But it’s not just her training that takes place indoors, she also competes in the pool too, most recently at the Commonwealth Games in Delhi. Until then a medal in the pool had eluded her, narrowly missing out in the Melbourne Commonwealth Games when she finished fourth in the 800m freestyle. But those demons were laid to rest in Delhi with a bronze medal in the 400m IM. Payne now trains in Stockport, but grew up in South Africa where she spent her childhood in the water. It’s still one of her favourite places to swim. “There is a dam in South Africa which we swam in a couple of years ago as a trial for our world champs. It was just beautiful in the valley, the water was amazing, it was really warm and the view of Cape Town was stunning.” But her sport is not always this idyllic – at a training location in Shantou, China, she had the worst swim of her entire career.

Add to this the fact it’s such a long event, around two hours, so swimmers must call at feeding stations to take on nutrition during the race, and you can see that it takes a special kind of person to excel at this.

“It was dirty and there were dead dogs and…it was just horrible! We were all ill after that for a week!”

Perhaps somewhat surprisingly almost all of Payne’s training does in fact take place in the pool, rather than the great outdoors. An average week consists of 10 three-and-a-half-hour pool sessions plus three to four gym sessions, running and yoga. That’s 70 to 80,000 metres every single week in the pool.

And at the world championships in Melbourne she was stung inside her mouth by a jellyfish, but ever resilient she says “the occasional jellyfish won’t stop me, I was fine after a couple of days.”

“I do prefer pool swimming,” she understandably concedes. “It’s where I started, it’s where my heart is. I only got into open water four years ago, whereas I’ve been swimming in the pool since I was four.” As part of Keri-Anne’s training regime she has focused more on gym work as well as her swim fitness. “Training can get a bit repetitive – just swimming lengths up and down, so what’s great about aquafitness is that there is a variety of different activities you can do to keep it interesting and get a feel of the water”. Many athletes use aquafitness for rehabilitation purposes or to increase core strength. It takes the weight off the injury, but can still provide a good work out for the rest of the body.

And it’s that mental toughness that pays off with her decision to compete in this variety of events. It’s the drive and determination that’s required, and for Payne this is all part of doing a sport she loves. “Pushing barriers is what swimming and what sport is all about. If you keep pushing them, then hopefully things can only go one way and that’s for the better.”

Keri-Anne’s 2011 diary March 1: British Nationals/Olympic Trials, Sheffield May 7: 2011 LEN Cup, Malaysia June – September: The British Gas Great Swim Series, UK July 16: World Open Water Championships, Shanghai

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Wellbeing

Luscious Lashes

We’ve put a selection of mascaras to the test to see how they fare when faced with the elements of steamy swimming pools and sweaty gyms. Read on to see which one got the ‘Sportsister Loves’ seal of approval.

1. Beauty UK Waterproof Lash FX Mascara

£1.99 (8ml) If you’re looking for an easy to apply, no mess, no fuss mascara then this should do the trick. After trying it out our lashes were coated evenly with no clumps or smudges. Perfect to slick on before a quick run, with the waterproof protection holding up against sweat, tears and humidity. www.beautyukcosmetics.com

2. Clinique Lash Power Mascara

£14.50 (6g) Initially developed for the humid Asian environments, this super long-wearing formula will not smudge ensuring that your mascara stays where it belongs – on your lashes, not your face. Its unique formula uses advanced thermal sensitive technology to resist rain, pool water, tears, sweat, sebum and, of course, humidity. We love that it can be removed with warm water and not just eye make up remover. www.clinique.co.uk

3. Collection 2000 Volume Sensation XXL Mascara

£4.99 (9ml) Coming in three shades, Black, Ultra Black and the latest being Waterproof, this mascara is great for lashes with attitude. The lightweight formula thickens and separates lashes easily without the gloopy spider-leg effect. The super-sized brush coats each lash for a plumped up, volumised look. www.collection2000.co.uk

Sportsister loves 4. FACE Stockholm Volumizing Waterproof Mascara £21.00 (6g)

If you’re after a natural looking mascara that still manages to feel rich and luxurious, then this is the one for you. It glides on effortlessly, separates the lashes and makes eyes look bright and full. It stays put when faced with the elements meaning you can wear it in the pool or whilst training in the rain but comes off easily at the end of the day with make up remover. A great all rounder that is both practical and fancy all in one! www.facestockholm.com

5. 2true Instant Waterproof Mascara

essential Olive Leaf Complex

4. 1.

Bathroom cabinet

£1.99 (7ml) Dubbed MAC on a budget 2true cosmetics are a top choice for bargain hunters. This mascara is smudge proof and long lasting making it ideal for wearing whilst exercising. But crucially it also comes off easily with eye make up remover unlike some stay-put mascaras. www.2true.com

We’ve long known the benefits of including olive oil in our diet, but did you know that the olive leaf offers 40 times more goodness? In fact the olive leaf has 400% more antioxidant power than Vitamin C, plus at least five times higher than popular ‘super fruit’ juices such as acai, goji and mangosteen. As well as being an immunity booster other benefits that testers found include improved mobility, better skin and regular sleep patterns. The liquid supplement can be taken either straight or diluted in juice, and can also be used externally too. According to nutritional expert Theresa Cutts, “Olive leaf extract has been shown to help the body fight off bacterial and viral infections. Gyms can be a haven for such infections due to the large number of people using the equipment and the lack of ventilation. An effective antioxidant, olive leaf extract is a great addition to your keep fit regime. “In a liquid form it can also be applied topically to the skin and research suggests that it can play a part in helping relieve athlete’s foot.” Comvita’s Olive Leaf Complex is available as a liquid (£27.95 for 500ml) and a one-a-day capsule (90 for £27.95) and is available from www.comvita.co.uk

Winter skin protection A new study has discovered why many of us are allergic to sun creams. Experts at Gothenburg University have found that the sun filters in chemical sun creams, in particular the UVA filters called dibenzoylmethanes, degrade when exposed to direct sunlight, making them more unstable and therefore allergenic to sensitive skin. Although winter is now here, people with sensitive skin are still recommended to wear a daily SPF on sunny days, and especially on any winter or ski holidays. To help protect us, there is a clever new daily SPF cream which contains chemical-free pure micronized zinc UV protection and 24-hour moisturisation for dry winter skin. The KALME Day Defence SPF25 (£19.99) also offers an anti-sensitivity ingredient proven to reduce skin redness and sensitivity by 70 per cent, making it perfect for calming flushed winter skin. www.skinshop.co.uk

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Travel

Spring sport breaks Combining sun, sport and holidays is always going to be a winner. Choose from our four favourite breaks to have a real adventure this spring and return home healthy and revived and full of fantastic travel tales.

Aphrodite Hills at Adrenaline Fitness The Adrenaline Fitness programme at The Retreat Spa, Aphrodite Hills offers the chance to test your fitness in an award winning, luxury resort on the island of Cyprus.

Aphrodite Hills, Cyprus

Set on 578 acres combining a five-star InterContinental Hotel, an 18-hole championship golf course, the Greco-Roman award-winning spa, a tennis academy and an exclusive beach club, it overlooks the very spot where Aphrodite, goddess of love, is said to have emerged from the waves - how romantic! This package includes three days of Adrenaline Fitness (90 minutes of private sessions per day), a fitness consultation and assessment, one adrenaline activity with a choice of mountain biking, kite surfing or stand up paddle boarding, a triathlon challenge with a personal trainer plus three post workout spa recovery treatments and daily protein shakes or fresh juices. There’s also an eco-sports facility at the Cove Beach Club for you to try, with all the equipment, including the kayaks, stand up paddles, hydro bikes and kite surfing, human or wind powered. And if you just feel like kicking back after a hard day’s training then the new open air cinema could prove the perfect wind-down reviver. With so much on offer we can feel the adrenaline pumping from just reading about it! What a great way to start the year. Prices start from £1,600 (sharing) and £1,700 for singles including flights, transfers and seven nights accommodation with a free room upgrade, but for stays up until April 30, 2011 there is a no single supplement offer. More info: www.wellbeingescapes.co.uk

Surf and ski - the Moroccan way! Imagine the thrill of skiing one day...and then surfing the next. Even better, how about doing both in Morocco! Thanks to Nomadic, the specialists in affordable adventure travel, you can do both and more, in their action packed Morocco, Surf & Ski adventure holiday.

Lanzarote

This trip will see you head for the Atlas Mountains for some skiing and stunning views of Mount Toubkal, before returning to sea level for some surf action in Taghazout, a world renowned surf destination. Throw in some Berber culture, warm winter sunshine and exotic Marrakech and this really is a fantastic trip. So, what’s on the itinerary? Well, if hitting the slopes with an experienced instructor in tow and riding the surf in Taghazout isn’t enough you’ll also get the chance to enjoy the sights of magical Marrakech on a guided city tour. Rose-coloured walls, winding streets, beautiful gardens and intriguing alleyways that lead onto bustling souks characterise this majestic city.

Hooked on cycling You may have read in the last issue of Sportsister about Club La Santa’s Women’s Only Triathlon Camp, as we featured it in our What’s On calendar. Following on from this successful week that has been running for several years, Tanja Slater (former GB professional triathlete and cyclist) and the team in Lanzarote have decided to launch a Women’s Bike Week. It is an ideal week to take the pressure off and enjoy riding, meet new people, have lots of fun and laughs and gain experience and confidence with riding in a group. The dramatic landscape of the volcanic island of Lanzarote offers a varied terrain with some fantastic mountain climbs making it an ideal place to train. The routes will vary in length and difficulty, taking you to the beautiful north with the view over the island of La Graciosa, the fascinating Fire Mountains and to the far south while biking a large part of the Ironman Lanzarote course. You will have the chance to challenge yourself and test your legs on the exciting and hard climb to Femés and on the 10km long beautiful mountain climb to Tabayesco. Whilst the Women’s Bike Week caters for all abilities from novices to the serious club cyclist, to get the most out of your bike week, you should have some experience of cycling and be able to bike 2 to 4 hours daily. Women’s Only Bike Week entry is 125€ for the week. Accommodation has to be booked separately with Club La Santa - apartment only for 7 nights self catering starts from £309.50 per person based on two people sharing an apartment or £270 per person based on three people sharing an apartment. Flights are not included. More info: www.clublasanta.co.uk

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At 3268m Oukaimden is the highest ski resort in Africa and is stunningly beautiful. You won’t want to leave...until you make it to the small fishing village of Taghazout that is, a fantastic surf destination. Here you’ll find a laid back atmosphere, beautiful beach and traditional charm. This tour is hotel based using ski chalets in the mountains when skiing and 3* hotels in Marrakech and on the coast. Transport is by mini van, public transport and 4x4 Landcruiser. Included in the price are transfers, all land transport and all accommodation as well as three meals per day, ski instruction, ski passes and equipment, surfing instruction and equipment, local guides and a guided tour of Marrakech. Flights and drinks are not included. The adventure holiday costs £790 for a 7 night stay, and is available for dates in January, February and March 2011. More info: www.nomadic.co.uk Club La Santa, Lanzarote

Sardinia

*Win*

a fabulous Caribbean holiday to Sugar Ridge in Antigua worth

£1300

Health and Fitness Travel, the number one site to help you find the ultimate health and fitness experiences, has teamed up with Sportsister to offer one lucky reader the chance to win a fabulous holiday to Sugar Ridge in Antigua.

Sardinia rocks! Imagine the feeling of the English winter chill melting away as you hit Sardinia’s rocks in the spring sunshine. Course and expedition specialists, Chicks Unleashed, have put together a women-only climbing holiday ideal for novices and pros alike, with the Sardinia Rock course the perfect venue for being immersed in the delights of this fantastic climbing destination. With bolted routes it’s a great setting for an introduction to rock climbing, for those wanting to push their technical standards and for those wanting to take up lead climbing. Going on a hot rock trip in the spring not only thaws out the bones but it gets you moving on rock, primed and ready for the season ahead.

Antigua’s new luxury boutique hotel, Sugar Ridge is the perfect escape for a wellness retreat. Nestled in the hills on the island’s west coast, all 60 deluxe bedrooms offer stunning, panoramic views of palm lined beaches and the turquoise Caribbean Sea. The Aveda Concept Spa provides guests with an extensive range of facilities including a state of the art fitness centre, aerobics and yoga studio, as well as treatment and relaxation rooms providing the very latest in holistic therapies. This month Sugar Ridge launches FitEscape, a series of unique fitness retreats designed to challenge, inspire and rejuvenate. Benefiting from the beautiful natural landscape of Antigua, FitEscape exercise programmes combine outdoor activities as diverse as hiking in the rainforest, sea kayaking and ziplining and indoor activities such as yoga, pilates and spa treatments. FitEscape is the perfect way to get in shape and feel rejuvenated in 2011.

Chicks Unleashed and their team of female professionals will help you cover the maximum amount of rock, whilst working on your climbing technique. Based in Cala Gonone, on the east side of the island, the trip offers a beautiful base from which to explore the delights of the area. From stunning sea fronts and beaches to boat tours and delicious dining, the varied crags to climb at are just the icing on the cake. The trip costs £895 for 6 days climbing, and includes instruction, group equipment (ropes and rack), accommodation and car hire. Flights to and from Sardinia, petrol, food and personal equipment are not included. Trips are available from 15/5/2011 - 21/5/2011 and 21/5/2011 - 27/5/2011. More info: www.chicks-unleashed.co.uk Marrakech, Morocco

What you can win Taghazout beach, Morocco

We are offering you the chance to win a seven-night holiday at Sugar Ridge to stay between the 10th April to 23rd October 2011. The prize includes a seven-night stay for one, one spa treatment per day, use of the fitness centre and one circuit train, nature walk or aerobics class every day. If your intention is to keep fit, tone up, relax, enjoy a holistic treatment or be pampered then Sugar Ridge is the health and fitness holiday for you. Please note flights are not included. For more information visit www.healthandfitnesstravel.com or call 0845 544 1936.

How to enter:

Just head online to Sportsister.com,click on the Competitions button in the top-right hand corner of the homepage and follow the instructions.

The Knowledge

Barefoot running If you are a keen runner you can’t have failed to notice a lot of talk in recent months about barefoot running. This new movement, although currently bigger in the USA than here is gaining legions of followers worldwide and is resulting in new product launches galore - so what’s it all about? Barefoot running is not actually barefoot in most cases, but a new style of minimal shoe and a more natural way of running. The principle in itself is not new, indeed it is very old - it is how we naturally run as a child and how many people across the world without access to modern running shoes still do run. This natural style of running was also perfected by former Olympic coach Dr Nicholas S. Romanov with his Pose technique, which is now taught across the world. And it is this technique that is used by many barefoot practitioners. But the latest surge of interest was sparked by the book Born To Run by Chris McDougall in which he embarks on research into his own running related injuries. Refusing to believe he will not ever be able to run again, Chris goes in search of the Tarahumara tribe in South America to see how they can run hundreds of miles a week barefoot well into old age and yet we cannot. This book has caused a near revolution by bringing this theory into the public eye.

Why run barefoot style?

In traditional cushioned running shoes most runners land on their heels, generating a lot of force directly onto this area. However once you remove your shoes and run barefoot - the natural intinct is to land further forward, closer to the ball of the foot, which comparitively exerts much less force. Barefoot runners believe that not only will the heel strike style potentially cause injury, but that it is also less efficient. The human foot has an arch with ligaments inside that stretch and contract with every footfall, running barefoot in short, quick steps allows the foot and calf better spring. This springy step also stores energy for the next step and creates a more efficient style. Imagine a memory foam mattress that you press gently and in quick succesion - it retains its shape much quicker compared to a heavier, slower press.

The shoes

Terra Plana Vivo Barefoot Evo II

If the ultra modern look is too much for you check out the new Neo shoe, which is styled more like a traditional trainer.

How do I get started?

Prepare: You need to be aware that converting to barefoot style can take anything from two to six months, so be prepared that the first six weeks at least will be spent re-learnng how to run and your fitness may suffer temporarily.

Price: £100.00 www.vivobarefoot.com

Vibram Fivefingers Sprint

Equip: Get a pair of barefoot style specific shoes, Vivo Barefoot and Vibram Fivefingers are the most readily available in the UK. Learn: It’s worth getting a lesson before you start with a trained Pose practitioner. Lee Saxby is the UK’s barefoot running guru, in fact he is the only level 4 Pose method practitioner in the UK. He is based at Gloves boxing club in West Hampstead and along with Matt Walker and Tony Riddle they run barefoot bootcamps, assessments and a barefoot club. More info: www.glovesboxingclub.com and www.posetech.com to find a coach working in your area.

Price: £89.00 www.lovethoseshoes.com

Teva Zilch

Lee Saxby’s mantra for correct barefoot running: Rhythm: Lee recommends getting a small clip-on metronome, set it at 180 and try to keep in time - this is the optimum pace. If you fall off the pace stop for a moment, re-focus and then start again. It may take a few weeks to retune your brain to run at this quicker pace, but remember your steps are significantly smaller, so it’s not as daunting as it sounds.

Above all you need to be patient, don’t try to do too much too soon, view it as a new adventure and enjoy the process.

Want to find out more?

Log onto www.sportsister.com and follow our blog that describes Danielle’s conversion to barefoot running as she tests out new products and finds out the latest news.

The minimalist Teva Zilch has the thinnest sole of any Teva sandal and is also the most flexible - so flexible in fact that it can be completely rolled up! This combination gives you an amazing feel and connection with the ground but with the traction and protection of the Teva Spider rubber sole.

Posture: You need to be upright - chest up, chin up and your hip needs to be in line with your landing foot. Relax: Your upper body needs to relax - this can be hard when you are concentrating on a new technique, but once mastered you should have loose shoulders and arms. Its worth exaggerating this by making your arms really floppy to start with just to get the feeling.

The more unusual individual toe design of the Vibram Fivefingers is popular with purists since it allows the toes to move independently of each other. This style combines a traditional trainer upper with a 3mm anatomical pod outsole.

The technique

Barefoot runners take smaller lighter and springier steps as well as adopting an upright stance. To see this technique in action check out www.vivobarefoot.com where there is a useful video clip explaining the basics.

One of the original barefoot style brands, this shoe is really light and comfortable.

Newton Running

Price: £70.00 www.teva.co.uk

Newton Running shoes combine the style and fabrication of traditional running shoes, with an outsole specifically designed for the natural, or Pose running method. Taking a slightly different approach to the minimalist barefoot styles, Newton Running shoes are available in stability or neutral models. Each pair of shoes also comes with the Newton Running 10 laws of natural running to teach best practice and their website features video clips explaining everything from how to chose the right shoe to how to run efficiently. Newton Running Gravity (neutral shoe) Price: £135.00 www.newtonrunning.co.uk

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half-time

....what’s new....what’s good....what works....what’s worth spending your money on....what’s fun....what’s hot....what’s special....what’s new...what’s good....

*win*

Sportsister loves... W

Sweaty Betty

Look chic on two wheels with AnaNichoola cycling goodies

Every season Sweaty Betty produces on trend sportswear, and this spring/summer is no exception. Fashion forward colours, cute design details and high performance fabrics combine to make a covetable collection.

AnaNichoola Riding Style is a cycle clothing range designed by sponsored racing cyclist, Anna Glowinski. The garments and accessories celebrate females who ride a bike in any form, be it racing, commuting or doing tricks on your BMX.

As an extra incentive Sportsister readers can head online or buy through the mail order catalogue and receive free delivery and returns until February 6 by using the code SS11.

Their technical jackets are designed to perform on the bike, and they are women-specific, not simply undersized male cast-offs. This great independent brand also offers exciting gift ideas and fun items that carry the message that you can be proud to be a cyclist.

For those of you with one of the 24 Sweaty Betty boutiques nearby, you’ll be delighted to know that they are now a stockist of Sportsister magazine. So don’t forget when you are in-store to pick up your free copy.

One lucky Sportsister reader can win over £150 worth of goodies. Enter this great competition to snap up a bespoke, luxurious wool and silk/satin cape made to your design specifications, plus a pair of leather, short finger gloves. www.ananichoola.co.uk

www.sweatybetty.com

Wear your sport with pride We love this collaboration between Links of London and London 2012. As the official jeweller of the London Olympics, Links of London has created a collection of sports inspired treats. Best known for their Sweetie charm bracelets, you can now choose from a brilliant range of sporty charms (priced from £45) including a shuttlecock, swimming goggles, running shorts, a rugby ball and more. Available nationwide in Links of London stores and online at: www.linksoflondon.com and www.london2012.com/shop

How to enter: Just head online to Sportsister. com and click on our Competitions button in the top right-hand corner of the homepage.

HoMedics Mini Quad Massager This stylish, ergonomically designed massage tool fits perfectly in the palm of your hand and with four vibrating heads is perfect for self-massage. Price: £9.95 Available from: www.johnlewis.com

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Plant a seed...............

Seed Stacked is a 100% natural health bar designed to bring nutritious seeds back into everyday life by incorporating them into tasty snacks and treats. Each bar contains four kinds of seeds (sunflower, pumpkin, sesame and linseed), oats and honey. They taste great and are an excellent on the go snack. As Seed Stacked founder Chris Thompson says, “Seeds are like natures own multi vitamin tablet, packed tightly with lots of different vitamins and minerals. Inside each little seed is enough nutrition for a living plant/tree to grow, by taking and eating that seed we are harnessing all of its goodness straight from the source.” More info: www.seedstacked.com

Myth buster Toning shoes

Forgotten something?

New research by the American Council of Exercise has confirmed what we all probably knew to be true. This is that toning shoes that claim to burn more calories, train your muscles harder and give you a toned butt are actually no more effective than regular trainers.

If you’re one of those forgetful souls who arrive at a class only to have forgotten your kit, then TenPilates could have the solution!

A team of exercise scientists from the University of Wisconsin tested three leading brands. They found that across the board, none of the toning shoes showed statistically significant increases in either exercise response or muscle activation during any of the treadmill trials.

The new ‘Forgot Your Kit’ black leggings and top combo from American Apparel (RRP £25) ensures style even in an emergency! More info: www.tenpilates.com

“

Inspired by the science behind barefoot running (check out The Knowledge on page 17) Nike’s latest training shoes have hit the shops. The instability of the Nike Free shoe sole works your core harder, giving you a complete all over body workout.

Freshen up last seasons skate or snowboard pants with a cool new belt.

Luxury

Nikita Sunnyside Belt (£34.99) Stockists: www.nikitaclothing.com

Treat

Burton Emboss Belt (£22.00) Stockists: www.burton.com

Don’t buy these shoes because of the claims that you’re going to tone your butt more or burn more calories. That’s absolutely wrong,

”

says John Porcari, PhD. But he does see one positive in them,

Nike free

Belt up

“These shoes may be encouraging a fair number of people who probably wouldn’t put on a normal pair of walking shoes and go out and walk, to do so because they think they’re getting some super toning effect. So if you want to look at a positive, it’s probably serving as a bit of a motivator to get a group of inactive individuals to at least get up and get moving.”

Bargain

Protest Diones Belt (£16.99) Stockists: www.protest.eu

But keen to emphasise that this is not just yet another toning shoe, Nike told us there is ‘no toning without training’. Whilst they believe that working-out in the correct footwear can enhance your workout that little bit more, to maximise results you still need to put in the hours! So no shortcuts here, just a helping hand. Nike Free’s are available in three styles: Nike Free XT Quick Fit+ (£70) great for those who are new to training; Nike Free XT Everyday Fit+ (£75) ideal for those who train regularly and Nike Free TR Fit (£70) for those advanced in their training. More info: www.nikestore.com

Nike Free XT Quick Fit+ (£70)

Train like a champion

Nike Free XT Everyday Fit+ (£75)

Virgin Active has teamed up with Powerade Zero to offer four new fast classes that take place on the gym floor rather than in a fitness studio. Designed to offer a total body workout in under 20 minutes, they are perfect for those short of time, but who want a quick, effective and, above all, fun workout. There are four to choose from but our favourite is the hepatathlon class designed by world champion Jessica Ennis. It features moves inspired by key heptathlon sports such as shot putt, long jump, javelin and sprints. “We’ve designed the class so that it’s suitable for a wide range of fitness levels and gives a really effective whole body workout, as opposed to training at an elite level!” Jessica assures us. “What the class does is give a good taster of the types of exercises and range of motion that are involved in the heptathlon, whilst offering a fun and effective workout.”

Nike Free TR Fit (£70)

A video featuring Jessica demonstrating the class is available on the Virgin Active website. www.virginactive.co.uk

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Above: Craft Cool Tee With Mesh (£25.00) and Performance Capri (£30.00) Stockists: www.craft.se

Left: Casall Airborne Tee (£35.00), Windbreaker Shorts (£35.00) and Cap (£14.95) Stockists: www.casallstore.com Left: Zoca 2023 Longsleeve Tech Top (£45.00), 2030 Running Tight (£40.00) Stockists: www.zocaactive.com Below: adidas by Stella McCartney Run Mesh Tank (£52.00) Seamless Image Tight (£67.00) and Skieron Runner (£87.00) Stockists: www.adidas.com

Above: Sugoi Firewall 220 Zip (£119.00) and RSR Tight (£54.00) Stockists: http://sugoi.com

Right: adidas Supernova Short Sleeve Tee W (£24.00), Glide Shorts W (£26.00) and Supernova Glide Trainers (£82.00) Stockists: www.adidas.com/running

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Above: Brooks Epiphany Sleeveless Tee (£16.00) and Epiphany Stretch Short (£21.00) Stockists: www.brooksrunning.co.uk Left: Asics Women’s Short Sleeved Top (£35.00) and Running Cap (£14.00) Stockists: www.asics.co.uk

Sharpen-up Stay sharp in shades of orange, red and yellow to see you across that finish line faster than ever before.

Above: NikeWomen Rival Sports Bra (£25.00), Pro Training Tights (£28.00) and Sweatband (£5.00) Stockists: www.nikestore.com

Right: Reebok On The Move Running Short Sleeve Tech Top (£30.00), On The Move Running Short (£20.00) and ZigSonic Trainers (£80.00) Stockists: www.reebok.com and www.jjbsports.com Right: Sweaty Betty Ejecta Vest, (£49.00) All Sport Bra (£27.00), Media Armband (£20.00), Marathon Short (£37.00) and Swiftie Cap (£15.00) Stockists: www.sweatybetty.com

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Getting Started

Mountain biking

With mountain biking becoming ever more popular with female riders, coach Ally Campbell gives us the lowdown for those who want to give it a go. What’s it all about? Just imagine riding along a wonderful piece of singletrack, your senses tuned to every input from the bike and trail. The sound of the tyres whizzing along the ground fills your ears while the smells of the forest flood your nostrils. The euphoric feel of flowing along, really working with the ground beneath your wheels, brings a wide grin to your face. You get to the next climb, knock it down a couple of gears and work hard to get to the top ready for the next flowing descent. You provide the power and nature provides some gravity, wonderful scenery and a challenge. Mountain biking aka MTB keeps you fit, it‘s great fun, sociable and is fantastic cross training if you do other sports. The stress and strains of modern life get left behind as you get on your bike! Not many years ago mountain biking was the preserve of a few Lycra clad blokes flying about the hills with maps and compasses. But now, with the evolution of modern bikes, gear and importantly trail centres, modern mountain biking is accessible to anyone.

What gear do I need?

Wicking, breathable layers are best to help regulate your temperature. Take a spare top and a waterproof layer too for when it’s wet. Padded shorts are also a great idea but some people do ride without them for years. Full fingered gloves will also keep hands warm and dry and a helmet is essential. While you don’t need a top of the range bike, one with some off road features is required. Wider knobbly tyres will help your grip whilst some form of front suspension will take the rattle and vibration out of the trail.

How fit do I need to be?

It can be as physically challenging as you want, so it’s up to you. For your first couple of rides go out for an hour or so and just get used to it. Then, when you have some experience of riding, get out for a bit of a challenge. You could work hard at your local pump track (think mini BMX track, great for improving your riding skills) or just have a chilled out ride with a friend around your local trail, it’s really your choice.

Where can I try it?

Speak to your local bike shop or MTB club and they will be able to tell you about local rides and trail centres. You can join a club ride in your area or just find some local bridalways (it’s not legal to ride on footpaths, so make sure you know which is which) and just get out on your bike.

But will I fall off?

Yes, sometimes you will. But the best way to prevent silly crashes and injuries is to get a lesson from a suitably qualified skills instructor first. Having a good grasp of the basics makes it more fun, safer and lets you progress faster. The first three things to learn are:

* * *

Footwork:

This will dictate where your weight is on the bike and can also reduce those over the handlebars moments we all had as kids!

Energy management: Learning to pump (create energy) and

soak up (absorb energy) from those bumps and humps on the trail.

Vision: You will end up where you look, that’s a fact. Stare at the

ditch or rock and that’s where you’ll soon be! So look up and along the trail to where you want to be and trust your instincts to deal with the trail under the bike. If you fancy a bit of an adventure, get a couple of friends together and have a weekend away at a MTB trail centre. There are centres across the UK and most offer bike hire too. Trail centres also grade their trails just like ski resorts, so it’s easy to find a suitable trail: • Green: family and beginner trails • Blue: easy, fun trails • Red: real singletrack, faster descents and harder climbs • Black: just think steeper, longer, harder with jumps and drops too Wales Wales has some of the classic trails like the Marin and Coed Y Brenin if you’re feeling adventurous. Coed Llandegla in North Wales is just 20 minutes from Chester - think shopping one day and mud and fun the next! www.mbwales.com

Win! A day of mountain biking tuition with Campbell Coaching The course (worth £180) will be tailor-made to the winner’s own requirements with an emphasis on keeping your riding smooth and flowing to enable you to work with the trail and not against it. This brilliant prize will see you working with a fully qualified coach with lots of feedback and practice involved to help you develop your skills. Live video coaching will be used as well as a terrain that suits your level and ability. Plus you’ll receive a CD with all the video footage and demos from the day. For more information on Campbell Coaching visit www.campbellcoaching.eu. To enter this competition just head online to Sportsister.com and click on our competitions button in the top right-hand corner of the homepage.

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Scotland Head to Glentress just outside Peebles for another fantastic facility with a warm welcome to females. www.7stanes.gov.uk England Dalby Forest in North Yorkshire has some really good trails in a stunning setting. www.forestry.gov.uk/england-cycling

Kayaking Date: May 21-22 2011 Location: Clevedon, North Somerset Cost: £90 What to expect:

Everyone who attends a Sportsister course will receive a fantastic goodie bag packed with sporty treats!

This two day, women only non residential course is a great introduction to the sport of kayaking. Held on a sheltered saltwater lake it’s the ideal location for beginners. During the weekend you will learn all the essential skills to boost your confidence on the water. With a small student to instructor ratio with fully qualified and experienced female coaches you’ll be in great hands. The course will be run by Nomads Kayak Coaching. www.nomadscoaching.co.uk

More info:

Head online to Sportsister.com and click on the Sportsister courses button to find out full details and how to book.

Try something new with a Sportsister recommended course Join one of Sportsister’s endorsed courses and enjoy trying a new sport this year. Aimed at beginners, with friendly tuition, they’ll get you out of the starting blocks.

Golf Date: March 12 2011 Location: World of Golf driving ranges, New Malden & Glasgow

Cost: free lessons, only charge is for the balls you use (around £4 per bucket, depending on venue)

Mountain biking Date: May 15 2011 Location: Milton Keynes Cost: £60 What to expect:

This is an introductory skills course suitable for beginners. You will learn the basics of mountain biking, including basic hill riding, front wheel lifts, drop offs, braking techniques and positioning on the bike. Then your new found skills will be put to the test with a group ride. You must bring your own bike and helmet. The course will be run by Get Mountain Biking. www.getmountainbiking.co.uk

More info:

Head online to Sportsister.com and click on the Sportsister courses button to find out full details and how to book.

What to expect:

World of Golf has condensed its 6 week beginners course especially for Sportsister into an intensive 6 hour programme designed to turn you into a competent, regular golfer with no “bad habits”. World of Golf’s PGA qualified instructors will guide you step-by-step through the basics of golf from the grip to the full swing, using a variety of clubs. You will also learn golf rules and etiquette as well as the different techniques in completing a course. All Sportsister readers who sign up will also receive a free “rules of golf” booklet and information pack, plus special rates should you be inspired to continue learning on the Improvers Course. The courses will be run by World of Golf. www.worldofgolf.co.uk

More info:

Head online to Sportsister.com and click on the Sportsister courses button to find out full details and how to book.

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4 stars JJJJ

5 questions 1. If you weren’t a snowboarder what other sport would you

1. If you weren’t a pole vaulter what other sport would you choose?

What about being a diver? Like pole vault is has the adrenaline rush with the high boards – you probably need to be a bit crazy!

2. How do you like to spend your free time when you are not training? I like going to the cinema and I enjoy a friendly game of poker. Plus photography is a big hobby for me at the moment.

3. What’s your favourite TV show?

House! I’m so into House it’s unreal, it’s so good.

4. What essential item is

choose? It would be surfing for sure, but ideally without the big bulky shoulder I would probably get!

always in your kit bag? I’ll have to go for my iPod, I can’t live without it! When I compete I always listen to Lady Gaga ‘Lets Dance’, it chills me out and just makes it a bit more fun. My Nike spikes and trainers are always there too. Plus fluids and liquids to stay hydrated.

2. How do you like to spend your free time when you are not

training? Again I would go surfing in the summer time, probably down to parts of Cornwall and Devon. I like to try to go further afield as well, Portugal, France and Spain as it’s a little bit warmer.

3. What’s your favourite TV show?

5. What was your

Grey’s Anatomy, Mock The Week and The Secret Millionaire.

experience of school sport like? I’ve always been very heavily involved in sports, from a young age I did gymnastics and through school I got all my swimming badges. I think whenever I retire I would like to get more involved in encouraging more sport in schools.

4. What essential item is always in your kit bag?

Apart from my snowboard equipment, I have a good pair of jeans, Snowskin factor 50 sunscreen and real British teabags.

5. What was your experience of school sport like?

In secondary school I was quite good at cross country. The only thing I missed out on was football and rugby, our school did not allow girls to play these sports and I think I would have quite enjoyed these rough and ready team sports. Jenny, who is sponsored by GIRO, will be competing in the GIRO British Big Air Championships at the 2011 BRITS, LAAX, Switzerland, 20th – 27th March 2011 www.the-brits.com

Kate Dennison Pole Vault

Kate Dennison is training in the new NikeWomen Air Max Trainer One shoe featuring Diamond FLX technology, created especially for women to enhance multi-directional movement. NikeWomen.com

Jenny Jones Snowboarding 1. If you weren’t a

weightlifter what other sport would you choose? Probably still gymnastics or maybe 100m because I’m quite explosive!

Denise Johns Volleyball

2. How do you like to

spend your free time when you are not training? Just doing normal teenager things like Facebook, shopping, seeing friends, cinema. The usual!

1. If you weren’t a beach volleyball player what other sport

would you choose? I haven’t played much tennis, but the movements are quite similar to volleyball so I’d probably give that a shot.

2. How do you like to spend your free time when you are

3. What’s your favourite

not training? I usually spend time on Skype speaking to my boyfriend, watching movies, going out to eat with friends, or sometimes dabbling in my career of architecture.

TV show? I don’t really get the chance to watch TV but I’d probably say something funny like Scrubs or Two and a Half Men.

4. What essential item

3. What’s your favourite TV show?

Zoe Smith Weightlifting

is always in your kit bag? Obviously my weightlifting shoes, maybe some leggings or a leotard and my mobile phone.

5. What was your experience of school sport like?

I was never huge on it! It sounds bad but I’m not really a team sports player, I’m more of an individual. Being in a class of around 30 pupils means you have to be a team player so me and school sports didn’t really happen.

24 www.sportsister.com

I’m a big fan of Modern Family.

4. What essential item is always in your kit bag?

Sunblock – I have three different kinds to protect against the Aussie sun, my Maximuscle Promax bars for a good balanced snack and my Oakley Commit sunnnies.

5. What was your experience of school sport like?

All my best friends were involved in school sports so they were some of the best experiences of my life. I participated in swimming, athletics and, of course, volleyball.

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Competitions

Win! Zoca run and cycle kit worth £150

We all know how important it is to have the right kit for the job and how looking good can often make all the difference to your performance too. So, to make it easier for you to perform to your best, we’ve teamed up with Zoca to offer three lucky readers the chance to win either a Zoca run outfit or a Zoca cycle outfit – both worth £150. This cycle outfit comprises everything you need to ride in comfort and style, with the tights offering a high quality female specific seat pad. The top with bra shelf liner has reflective trims and a dipped back hem to keep the lower back warm whilst you ride and the pack away jacket is the perfect light essential for training in all weathers. The run outfit also offers three staples in outdoor training kit. Zoca’s brand new running tights with reflective trim and a lockable zip back pocket, help to keep you cool whilst training hard. The long sleeve top is a running essential in a flattering, feminine design whilst the classic pack away jacket will soon become a firm favourite. More info: www.zocaactive.com

Win a Garmin Forerunner 110 worth £199.99

This GPS enabled sports watch is the easiest way to track your training. Thanks to the straight forward set up, even the biggest techno-phobe can be out the door with this in minutes. Meaning more time for your training and less spent playing with your new gadget! Whether you’re training to complete your first 5k or you want to get faster and fitter, accurate workout data is the key. Forerunner 110 uses GPS to accurately record your distance, time and pace. Data from each run is stored in the unit, so you can go back and see how you did last week or last month. Or, upload to the Garmin Connect website to review, relive and replay your run. Forerunner 110 is automatically set up to show your current mile pace and will capture and display the split time for every mile you run. It also comes with a heart rate monitor to display your heart rate in beats per minute and accurately track the amount of calories burned. It’s a fantastic piece of kit, and if you have never used a GPS sports watch before you’ll soon be wondering how you managed without one. More info: www.garmin.co.uk

How to enter:

Go online to www.sportsister.com, click on the Competitions button in the top-right hand corner of the homepage and follow the instructions. There are new competitions each month.

26 www.sportsister.com

Good luck!

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Nutrition

The big breakfast Nutritionist Joanne Crovini shares her thoughts on the most important meal of the day. People who train early in the day often skip breakfast or eat it hours after they’ve woken up. Those trying to lose weight think missing breakfast is a good start to less calories. But the result of no breakfast is that your blood sugar levels and energy will be all over the place, you’ll be more likely to grab caffeine and sugary snacks later in the day and you’ll be more likely to gain weight. So the most important thing is to eat breakfast, no matter what it is.

3 of the best - Muesli

Below are my top three choices but something is always better than nothing. 1. Porridge has to be every nutritionist’s favourite breakfast and

with good reason as it contains everything you need to start the day. Oats are a source of complex carbohydrate that releases its energy slowly so keeps you sustained for the whole morning. They also contain essential fats, which we need for energy, brain function and skin health. Porridge is a really versatile breakfast and you can add whatever you like to it.Try adding some sliced banana and berries to contribute to your five a day. Or sprinkle with nuts or seeds as the protein content will slow the carbohydrate digestion and keep you full of energy and satisfied. If you find whole nuts hard to chew first thing, then grind a pack of nuts, keep them in the fridge and just mix a tablespoon in each morning.

2. An energy shake is a quick and healthy option when you don’t

have time for breakfast or if you don’t want something heavy as you’re going to train soon after breakfast. You can put more or less whatever you want in a smoothie or shake as long as you include some protein. The protein can be a high quality protein powder or just a handful of ground nuts. Protein is essential for muscle building and repair, as well as boosting your immune system, which is important for sports people. So start with your protein and add milk, banana, berries and a handful of oats. The oats provide complex carbs as well as making it nice and creamy. The berries provide essential antioxidants to combat the free radicals created during exercise.

3. Wholemeal toast and nut butter is great for the days when

you have no time or just can’t be bothered to make something else. The wholemeal or granary toast gives you complex, low GI carbohydrate that keeps your energy sustained through the morning. The nut butter adds some great essential fats as well as quality protein. You have almond, cashew, brazil or hazelnut butter to choose from and the best thing is that the sweetness of the nut butter always makes it feel like a treat, but it’s healthy too! Joanne Crovini www.cardiffnutritionist.co.uk

All breakfasts are not equal!

Mighty Muesli

£4.99 (800g) www.mightymuesli.com Mighty Muesli is packed with all the things the experts tell us we should be eating – vitamins, minerals, complex carbohydrates, protein, iron…the list goes on. Plus there are no nasties lurking in there either, just 20 real food ingredients. Juliette Cattell, the brains behind the product, first created this perfect blend of wholegrains and seeds when her husband was training for a world championship and now it’s sold across the UK to both athletes and those simply looking for a healthy start to the day.

Sharpham Park Miller’s Muesli £3.99 (500g) www.sharphampark.com

Unlike most muesli this blend is made with spelt, a nutritious and healthy ancient cousin of wheat. Its high in protein and the Romans used to call it their ‘Marching Grain’ because of its high energy content! This light and crispy mix of spelt puffs and flakes, with barley flakes and jumbo oats plus various fruits and nuts makes for a fibre-packed, filling breakfast that will keep you going all morning.

Rude Health The Ultimate Muesli £5.75 (500g) www.rudehealth.com

Swap your Pret A Manger Hot & Cold Granola (579 kcal, 49.5g sugar, 4.1g saturated fats)

For a Pret A Manger Yoga Bunny Breakfast Bowl (198 kcal, 25.1g sugar 0.6g saturated fats)

Self-proclaimed cereal revolutionaries Rude Health, assure us the days of unnaturally sweetened cereals, rabbit-friendly muesli and gruel-like porridge are well and truly gone. And their Ultimate Muesli lives up to the hype. With 23 organic ingredients including apricots, poppy seeds, dates, cranberries and almonds, every mouthful is a true taste bomb.

Breakfast superfood: the humble egg

* ** * *

A recent study, published in the Nutrition & Food Science journal, revealed that eggs are one of the most nutrient-dense foods that money can buy and that we should be eating at least one egg a day to get the optimum benefits. Despite being low in calories, eggs are a rich source of protein and are packed with essential nutrients thought vital to good health, particularly vitamin D, vitamin B12, selenium and choline.

During the winter months, with less exposure to the sun’s rays, it’s essential to up your intake of Vitamin D. According to government surveys, about three quarters of British adults fail to reach even their basic vitamin D requirements. One egg provides more than 20% of the vitamin D RDA. Despite previous concerns that eggs were bad for cholesterol, levels were actually found to be lower among frequent egg consumers, supporting the latest scientific advice that saturated fat, not dietary cholesterol, is the strongest dietary influence on blood cholesterol levels for most people.

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Two poached eggs, on wholegrain toast, with smoked salmon, curly lettuce and a glass of cranberry juice is the ideal egg-y breakfast. Oily fish is a good source of omega 3, to lower blood pressure, while the vitamin C found in cranberry juice will not only help strengthen your immune system and ensure healthy gums and bones, but it will also aid the absorption of iron, found in eggs. Wholegrain bread is a low GI carbohydrate which will provide a slow release of energy throughout the day.

Where can I pick up a copy of Sportsister? Sportsister is free to pick up at selected retailers, events and sports facilities. Check out the list at www.sportsister. com to see if it is available in your town and if not, why not encourage your club or local retailer to apply to distribute it? We also offer a direct to your door subscription, that way you can guarantee your copy each issue – see page 30. If you would like to distribute Sportsister or include a copy in your event goody bags please email distribution@sportsister.com for more details (only available to businesses, institutions and clubs – minimum order 100).

Events

We supply to many events throughout the year – too numerous to mention all, but below is a list of the highlights. AEGON Classic (Tennis): Edgbaston, Birmingham AEGON International (Tennis): Worthing www.aegontennis.co.uk Anthony Nolan: Royal 5KM Romp www.anthonynolan.org Birmingham City Council: European Gymnastics Championships Boutique Run: www.boutiquesport.co.uk Cambridgeshire Football Association: Annual football festival Dirt Divas: Mountain bike events and courses www.dirtdivas.co.uk IRB Women’s Rugby World Cup 2010: www.rwcwomens.com Irish Universities Track and Field Championships Metropolitan Police annual Football Tournament Run Liverpool: www.runliverpool.org.uk Salford Womens 5km The Tunbridge Wells Half Marathon: www.twharriers.org.uk UK Athletics: Womens coaching events VOTWO events: Distributed via all events throughout the year www.votwo.co.uk Wimbledon Tennis Championships: www.wimbledon.org

Retailers

Sweaty Betty www.sweatybetty.com (selected stores) Beoutdoors: www.beoutdoors.com Evans Cycles: www.evanscycles.com (12 flagship stores) Runners Need: www.runnersneed.co.uk Sheactive: www.sheactive.com Photo credit: Steamboat Ski Resort Workplay bags: www.workplay-bags.com

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next issue Hit Spring Running – clock up the miles in style this spring

Dive In – we pick the best swimming kit for all levels of swimmer

Lakes And Mountains – the best active holidays in these natural, outdoor playgrounds

The Knowledge: Triathlon – find out the latest

product news, upcoming events and training tips for 2011’s triathlon season

Football’s On The Up – Get ready for the launch of The FA WSL – football’s newest league

Getting Started: Yoga – As yoga cements its

place in more and more people’s training regimes we go back to basics to help you get started

Top Teas - Put To The Test – All cuppa’s are not equal, we reveal our favourite brews

Don’t miss the next issue out March 2nd

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Training

Improve your core strength There’s another reason to work your core aside from the desire to have a flat stomach. Having a strong core region will also dramatically increase your sports performance. Balance, stability and posture will all improve with these core focussed exercises which in turn will make you a better athlete. The flat stomach is just an added bonus!

Vew-Do The Vew-Do balance board is a specially designed skateboard deck which comes with three different bases allowing it to roll, teeter or wobble. When you step onto the balance board your balance is immediately put to the test as the board moves freely to and fro, backwards and forwards and up and down. You move, it moves. It’s particularly good for working your core as it allows you to target all 12 muscles groups which build a strong and defined core. Just to stand and find a central balanced point on the board requires you to actively engage all of these muscles so imagine how hard your body has to work to perform a simple exercise like a squat or overhead press. Here are three different moves you can do on the Vew-Do to build a strong, defined core:

Dynamic plank 1. Begin in a plank position with the roller rock in the centre of the board. 2. Keeping your body in a straight line roll the board slowly to the left and then all the way to the right.

3. Keep the board moving from side to side for 30 seconds.

Combat Fitness expert Deanne Berry has collaborated with K-Swiss to launch a new workout. Available as a free podcast, there are eight to choose from including two combat sessions that are particularly good for strengthening your core. “Combat is a brilliant way to keep fit as it increases strength, cardiovascular fitness and it is an all over body workout. It helps to give you a lovely sculpted and toned body, focusing on creating strong a core,” says Deanne.

1. Begin in a plank position with

“Having strong core muscles not only gives you a toned tummy but helps to stabilize the body while working out, giving you fantastic balance and is important to create good posture and avoid injuries and lower back strain.”

Try these moves to get you started and head online to iTunes or YouTube to follow the workouts in full.

Mountain climbs

Combat hooks 1. Stand in boxing stance with one foot in front of the other and your boxing guard up.

2. Lift your elbow to shoulder height and make circular punch to the front, while lifting the heel and pivoting the body at the same time.

Finding centre 1. For safety reasons, push the roller rock to the

left hand side of the board and step onto the right hand side of the board with your right foot. 2. Place your left foot onto the left side of the board and gradually shift your weight across to the left until you are rolling freely on the roller rock. 3. Try to get the board under control and find a still point in the centre. 4. You’ll feel every single muscle in your core, as well as your legs and bum working as you try and stabilise yourself.

For more information: www.vew-do.co.uk

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3. Keep the core locked by pulling the tummy in and contract with the chest, aiming to reach your opponents jaw!

4. Alternate your hooks on each side, in time to your favourite tune! Side obliques – slip 1. Stand in boxing stance with one foot in front of the other and your boxing guard up.

2. Bend at the knees and waist so your body leans down on one side. 3. Contract the tummy by drawing the navel in towards the spine, then

slip across from to side to side. You will lead with your front foot each time. 4. Put on some music and try to slip your way through your favourite tune as this will also increase your cardiovascular strength. 5. Remember to breath! Do quick inhales and exhales the whole way through. Exhale on the contraction, you will feel a stronger burn! For more information: www.youtube.com/kswissuk

cut out and keep

the roller or wobble rock in the centre of the board. Keeping your body in a straight line bring your right knee up towards your chest and then return to plank position and repeat on the other leg. Continue alternating legs for 30 seconds. Your goal is to keep the board level at all times.

Put to the test: The PUMA HellRunner: Hell Down South November 27 and 28, 2010 Longmoor Camp, Bordon, Hampshire

Bored of normal road races? Take on the challenge of the HellRunner and it transforms your training and fitness as four Sportsister readers discovered when they took on Hell Down South. There are road races, off road runs and then there is the HellRunner. Up to 12 miles cross country with a section that includes wading chest high through a bog is a challenge that many would find a step too far. Yet when the running club of FitBitch Boot Camp known as The Dashinistas, took it on on a cold November morning they proved anything is possible. None of the four runners, who ranged from a mum of four to a grandmother aged 50 had done anything like HellRunner before, and not surprisingly at the start line, along with the 1,984 other runners, they all looked terrified! But with training that had involved trail running, as well as anaerobic sessions all four runners, Tanya Taylor, Innes Bailey, Naomi Trickey, and Belinda Muir were well prepared. The Course Based at a functioning Army training ground, the terrain across the 10-12 mile course is varied, ranging from mud that tries to suck off your running shoes, to stony trails, sand dunes and the notorious Bog of Doom, a section of the race that involves wading chest high through a 100 metre smelly bog. Just how bad is it really though?

Would our runners do it again? Some of them are already keen to sign up. The others? They want to take on something even harder.

“It’s bad,” says Tanya Taylor, 35, a mum of four. “It was so cold the day we ran it took my breath away. But it was more the psychological impact of seeing the car park through the trees and so I thought we were near the finish line but there was another three miles.”

Good points • Offers a real sense of adventure and fun • Beautiful surroundings which helps to take your mind off the tougher parts • Great forest trails and mixed terrain keeps it interesting Bad points • Not enough toilets and the few there were, were overflowing and frozen • Having to run in wet clothes after the Bog of Doom – although some people love this bit! • Some parts of the course were very narrow which caused queuing

Naomi Trickey, 36, a mum of one agrees but says her training left her able to cope with the run far better than she imagined possible. “It was amazing to discover that the training we’d done meant I had the energy to run the last 500 metres rather than crawling to the finish line.”

Want to give it a try? There are also PUMA HellRunner events in other parts of the UK. The next one is on February 12th at Cannock Chase in Staffordshire. To sign up and find out more information about HellRuner, visit www.hellrunner.co.uk.

• •

what’s on? Events to watch and do

events to watch: January 15-19 2011

International Netball Series. England return to international netball action when they take on world number two side, New Zealand. The three game series will be vital preparation for both teams as they gear up for the World Netball Championships in Singapore in July. More info: www.englandnetball.co.uk Photo: Vaughn Ridley: Duffy Wilkinson Ltd

events to do: February 11-13 2011

TCR Show. This annual exhibition brings together 130 brands from across the running, cycling and triathlon worlds and puts them all under one roof so you can check out the latest gear on offer. There will be seminars from top athletes and coaches plus the Zoggs SwimZone to help with your swim technique, the Saucony 10K run and Multipower indoor cycle competition. More info: www.tcrshow.com

February 13 2011

Better Half 2011. This is the second year that the Women’s Running Network has organised a women-only half marathon. Sign up for the full 13 miles or take part as a relay with teams of three covering just over four miles each. This year the event has a new location on a flat traffic free course in Exeter. More info: www.womensrunningnetwork.co.uk

February 20 2011

Brighton Half Marathon and Youth Race. This event comes of age in 2011 as it celebrates its 21st year. Starting and finishing on Madeira Drive, runners will pass the iconic Theatre Royal, West Pier and picturesque seafront with plenty of space for spectators to come along and support. The half marathon is the second run for participants in the Rise Charity Challenge which will culminate in the Brighton marathon in April. The youth races mean that anyone aged between eight and sixteen can also take part and enjoy the fun too. More info: www.brightonhalfmarathon.com

January 21-30 2011

IPC Athletics World Championships. New Zealand will welcome over 1,300 athletes in the first year the event has been held outside Europe. The event will be staged over nine days at the QEII Stadium, site of the opening and closing ceremonies and athletics events for the 1974 Commonwealth Games. The Championships will also mark the final chance for qualification ahead of the 2012 London Paralympic Games. More info: www.ipcathleticsworldchamps.com

January 30 2011

Super Sixes finals. This thrilling six-a-side game has moved to a new venue this year as England’s top hockey clubs descend on Wembley Arena in a bid to be crowned Super Sixes Champions. You’ll have to make sure you’re on the ball as the lightning-quick 20 minute halves mean that the action never stops, so why not take a trip to the capital and witness some of the best the game has to offer? More info: www.englandhockey.co.uk

February 4-6 2011

English National Badminton Championships. Returning to Manchester for the eighth consecutive year, the nation’s best battle it out for the coveted national titles. Nearly 150 players will compete including world-class stars such as Jenny Wallwork and Elizabeth Cann. Wallwork will be looking to equal last year’s performance where she lifted the trophy in both the women’s singles and doubles events. More info: www.nationalbadmintonchamps.co.uk

February 8-16 2011

Wenger Patagonian Expedition Race. Widely regarded as the world’s toughest and wildest race, the 2011 event will take competitors to parts of northern Chile never explored before and will be the first to incorporate the world’s third largest continental ice field. Participants will explore the wilderness by means of trekking, climbing, kayaking, mountain biking, and backcountry navigation in this truly epic challenge. More info: www.patagonianexpeditionrace.com

February 18-20 2011

UCI Track Cycling World Cup. The 2010/11 track cycling season reaches its climax in Manchester, having held the opening round for the past two seasons. The riders will have raced in Melbourne, Cali and Beijing in the earlier stages before heading to the UK where they will be looking to finish in style. The Manchester velodrome enjoyed sell-out attendance at last year’s World Cup and with London 2012 edging ever closer, this is the perfect time to watch Team GB in their preparations ahead of the Olympics. More info: www.trackworldcup.co.uk

February 19 2011

Aviva Grand Prix. The world’s number one indoor athletics event returns, this time as the first of three major events to head to the West Midlands in 2011. With top athletes jetting in from all over the globe and exciting entertainment promised both on and off the track, it’s set to be an afternoon of show-stopping action. Last year Jenny Meadows broke Dame Kelly Holmes’s 800m national record, which had stood for seven years. More info: www.uka.org.uk/aviva-series

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March 5 2011

Spring BallBuster Duathlon. In a departure from its traditional November date, this duathlon is as tough as ever, taking you over ‘the hill’, of Box Hill fame, a total of five times. This isn’t a race for the faint hearted so make sure you’re in tip top condition if you plan on taking on the BallBuster! The eight mile run is followed by a 24 mile bike stage and then topped off with another eight mile run. It is an extreme test of stamina but also one of the most satisfying events to conquer. More info: www.humanrace.co.uk

March 6 2011

NSPCC Step Change. The NSPCC is challenging runners to attempt a totally unique run where the finish line isn’t 100m down the road but 38 floors, and 1,037 steps, above the ground. London’s iconic 30 St Mary Axe aka ‘The Gherkin’ will play host to Step Change, a charity tower running event aiming to raise £200,000 for the NSPCC’s Child’s Voice Appeal, ChildLine and the NSPCC Helpline for adults concerned about a child. More info: www.nspcc.org.uk/stepchange

March 20 2011

No Excuses Sportive. To kick off your sportive season and the 2011 Wiggle Super Series with a bang this event is totally free. Not only will you get a stunning course which takes in the best and quietest roads in the three counties of Cambridgeshire, Bedfordshire, and Northamptonshire. You will also get over £10 of free sports nutrition, well stocked feed stations, disposable chip timing, mechanical support and more. Choose between the Epic 80 mile route and the Standard 45 mile route. More info: www.ukcyclingevents.co.uk

For lots more ideas of events to enter and all the events to watch all year round log on to www.sportsister.com