Sportsister May - June issue

sportsister the heartbeat of female sport in the uk

Issue 12: May/June 2011

Track time + Style in the saddle Top tennis buys Getting started – football Train for an adventure race

*win*

Start swimming outdoors

Event entries, a VIP trip to the tennis and a white water rafting experience

Our favourite watersports holidays Summer smoothie recipes  

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Sportsister the heartbeat of female sport in the UK

Welcome

What’s inside?

It’s an exciting time to be involved in the world of athletics. We are now just over a year away from London 2012, where the athletics stadium and the events it hosts, will be at the heart of the whole Games.

5. News and views

In celebration, and anticipation, of this we chose to profile some of the stars that we think will make their mark at the Games. From the gold medal contenders through to the rising stars, they may not all make the podium but we feel they represent an exciting and refreshing time for athletics in this country.

Away from athletics we’ve been getting excited about the boom that women’s cycling is enjoying right now. With more events, better shops, inventive schemes and great kit all on offer there’s never been a better time to get on your bike. Check out our Cyclist’s Notes page (page 12) for some of the latest news and events and don’t miss our cycling fashion pages (page 20) too.

What’s being done and said in the world of women’s sport.

6. Cool on the court

Mix up traditional tennis whites with contemporary shades of dove grey and cornflower blue.

8. Track time

Looking ahead to the stars and events of the upcoming athletics season.

10. Runner’s Notes

The latest news and products for runners.

12. Cyclist’s Notes

The latest news and products for cyclists.

And staying true to our philosophy that there is a sport to suit all women we’ve also covered football, open water swimming, surfing and kayaking.

We defy you to not be able to find something that makes you want to get outside and enjoy being active!

15. Wellbeing

Finally, if you are not already a subscriber to Sportsister don’t miss our great offer of a free GORE RUNNING WEAR tee on page 26.

18. Half time

Enjoy the issue,

Our pick of the best holiday essentials.

17. Travel

Take to the water with our ideas for a sporty holiday.

Our guide to what’s new...what’s good…what works…what’s worth spending your money on…what’s fun…

20. Cycle fashion

Louise & Danielle

Whether you are racing or just out for a leisurely ride you’ll want the right kit for your time in the saddle.

Cover shot: NikeWomen

23. The Knowledge – Open Water Swimming Everything you need to know to enjoy swimming outdoors.

24. Getting started - football

Get started in football and enjoy this fantastic team sport.

27. Competitions

Win a VIP trip to watch tennis and a white water rafting experience at an Olympic venue.

28. 4 Stars 5 Questions

See what Anna Watkins, Lizzie Hawker, Fran Halsall and Lisa Dobriskey have to say.

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31. Nutrition

Up your fruit and veg intake with our super smoothie recipes.

32. Training

Try our beginner’s adventure challenge programme.

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33. Put To The Test

We visited La Manga Club for the F12CYC Cycling Retreat.

34. What’s On?

Get inspired with our pick of the best sporty events to do and watch.

What’s online at sportsister.com Competitions Head to our competitions page to see all the latest giveaways

Sportsister Newsletter

Sign up for our free weekly e-newsletter

Sportsister blogs

Read our exclusive blogs written by both the Sportsister team and also top sports stars.

Correction: In Sportsister’s March/April issue we incorrectly identified two pairs of goggles in our Take The Plunge feature.The Speedo Mariner Mirror Goggle was labeled as the Arena Cobra Mirror Goggle and vice versa. Please accept our apologies.

Sportsister founders: Danielle Sellwood and Louise Hudson Editorial Director: Louise Hudson Creative Director: Danielle Sellwood Commercial Director: Gary Cole Advertising Sales: Bessie Shoreland London Sales Agent: Nick Edgley Business Development Director: Sally Lockyer Contributors: Kirstin Ahmed , Katie Gormley, Simon Griffiths, Jessica Whittington.

Address: Sportsister, Regency Offices, 2 Wood Street, Queen Square, Bath. BA1 2JQ Tel: 01225 326 430 Email: info@sportsister.com Printed by: Wyndeham Plymouth

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

News bites Athletics: Helen Clitheroe grabs gold

Proving that the age is no barrier Helen Clitheroe won her first gold medal at the age of 37, in the 3,000 meters at the European Indoor Championships in Paris.

Rugby: RBS 6 Nations champions again

England women stormed to a record breaking sixth successive RBS 6 Nations title in March. Following the tournament former skipper Catherine Spencer announced her retirement from international rugby.

Cycling: Youngsters shine at World Championships

It was the debutantes that shone with Britain’s only gold secured by Laura Trott (18) and Dani King (20) alongside the seasoned Wendy Houvenaghel in the women’s team pursuit squad. Disappointment for Victoria Pendleton as Australian Anna Meares took her sprint queen crown.

Racquet Sports at the Club with a difference Wimbledon fever is fast approaching, and at David Lloyd Leisure you can experience a whole range of tennis lessons and programmes for all ages and abilities supported only by the best team of tennis professionals.

Football: The FA WSL kicks off

Tennis lessons are fun and the quality coaching ensures you will always be moving up to the next level. The junior tennis club is one of the best in the world. Over 15,000 children enjoy tennis lessons with David Lloyd Leisure every week as part of Tennis All Stars, so why not let your family join in the tennis lessons too?

Triathlon: Chrissie Wellington smashes her own world record

When it comes to racquet sports, David Lloyd is more just a tennis club. It has wide-ranging squash and badminton programmes in most of its clubs too, and specialised coaches to help you get the most from the badminton and squash facilities.

The new semi-professional, women’s summer football league got underway with a London derby between Chelsea Ladies and Arsenal Ladies. Arsenal came out on top of that tie and remain strong title contenders. Birmingham City have also had an excellent start and are currently unbeaten, thanks in part to Karen Carney who returned from the USA to play in the league.

Chrissie Wellington put on an impressive record-breaking performance at the South African Ironman where she once again rewrote the record book. Wellington crossed the finish line nearly 35 minutes before her nearest competitor smashing the world record she set in Arizona last year.

Girls 4 Gold update: If you’re aged 17 or over and ever wondered just what Olympic classes sailing is all about, then the RYA has the two weekends for you.

In anticipation of ISAF’s selection of a women’s skiff event for the 2016 Olympic Games, the RYA and Skandia Team GBR are arranging two ‘Girls 4 Gold’ women’s skiff open training weekends, on 14-15 May at Hayling Island Sailing Club, and 18-19 June at the Weymouth and Portland National Sailing Academy, open to helms and crews in all high-performance asymmetric two-person boats.

For more information and to sign up just head to www.rya.org.uk/go/girls4gold

Spotlight on London 2012 Name: Joanna Hutchison Sport: Fencing Date of birth: 08/02/86 What has been your best achievement?

Earlier this year I went to a Commonweath Championships in Melbourne, Australia, and I won gold in the individual and gold in the team, so I was really, really pleased with that because it’s something that I’ve always wanted to do.

Last year at the World Championships in November I made it through to the top 32 of the tournament and in the first round I knocked out the number one French fencer. This was a really good achievement because she was ranked 7th in the world at the time and I was a lot lower. Plus it was in front of her home crowd which made it even more special!

How long have you been doing your sport?

I started very young at the age of eight and then I took a bit of time out because I wasn’t doing very well, so I started doing a bit of athletics. But I missed fencing so much that I came back and decided to try sabre and I got the hang of it pretty well!

What other sport would you most like to watch at London 2012?

I would say gymnastics, it’s something I’ve always been jealous of their ability in!

What would you say makes your sport the one to watch?

It’s one of the sports that people know so little about and I think people would be so surprised at what a great sport it is. It’s very dynamic, it’s very passionate, lots of shouting, lots of screaming and lots of movement. I think people would be genuinely surprised.

How do you train to be a good fencer?

A lot of it is natural timing and co-ordination but you can train a lot in terms of doing other activities. For example with sabre I think if you’re a good sprinter you’re probably going into be quite good as you need to have fast twitch muscles.

Fencing fact: After the Paris 1924 Games, the Italian and Hungarian teams settled a scoring controversy with a real-life duel.

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Pick up your racquet today and find out about improving your squash, badminton and tennis skills!

David Lloyd Leisure is proud of its heritage as Europe’s largest racquet, health and fitness group, with over 350 qualified tennis coaches working in 74 UK clubs and 10 clubs across Europe.

More info: www.davidlloyd.co.uk * Did you know that David Lloyd Leisure members can now pick up a free copy of Sportsister magazine at their local club? *

Cool on the court Mix up traditional tennis whites with contemporary shades of dove grey and cornflower blue. Make sure you stay cool on court for all three sets thanks to lightweight, wicking fabrics. Finish off your ace-perfect look with stylish cover ups, racket sport specific bras and top trainers.

Sweaty Betty Deuce Tennis Vest (£50.00) Nike Maria Statement Ace Women’s Woven Tennis Jacket (£52.00)

Sweaty Betty Victory Tennis Dress (£80.00) and All Sport Bra (£28.00)

Nike Maria Sharapova Open Ace Women’s Tennis Dress (£57.00)

Casall Ruffle Box Back Vest (£34.95)

K-Swiss BigShot Tennis Shoe (£85.00)

Sportsister essential From the same range as the massively popular RUN bra, this is designed specifically for racket sports. It offers advanced lateral support making it ideal for tennis.

Asics Women’s Tennis Polo (£25.00) Casall Ruffle Skirt (£44.95)

Shock Absorber RACKET bra (£37.00)

HEAD Youtek IG Speed Lite Racket (£149.99)

Asics GEL-Resolution 3 (£90.00) Nike Smash Women’s Knit Tennis Skirt (£26.00)

Zoca 3054 Funnel Hoody (£45.00) and 3033 Active Short (£35.00) Sweaty Betty Match Play Tennis Shorts (£60.00)

adidas adiZero Feather Trainer (£82.00)

Wimbledon Arguably the greatest tennis

tournament in the world takes place from June 20 – July 3. If you didn’t get tickets through the annual ballot you can choose to join the queue for the 500 tickets that are released each day on a first come first served basis. Or head down late afternoon to snap up a resale ticket. Even if you can’t get courtside just soak up the atmosphere by the big screen on Murray Mount.

Asics Women’s Tennis Dress (£30.00)

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Stockists:

adidas www.adidas.com Asics www.asics.co.uk Casall www.casall.com Fila www.fila.eu HEAD www.wigmoresports.co.uk K-Swiss www.kswiss.com Nike www.nikestore.com Shock Absorber www.shockabsorber.co.uk Sweaty Betty www.sweatybetty.com Zoca www.zocaactive.com Fila Ellie Skirt (£30.00)

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Track

Photo credit: NikeWomen

time When the London 2012 Olympics get underway all eyes will be on the athletics stadium.

Considered the heart of the Olympic Park, the events that take place inside it are the showpiece of the Games.

For all the athletes featured on these pages the Games will be one of the biggest events of their careers. For some it’s their first taste of the magic of an Olympics, for others it may well be their last. And while their hopes and goals for the Games may differ, they have all put in years of dedication and training just to get themselves to the start line.

With the IAAF announcing that Olympic qualification will now start this month, this summer’s athletics season has just become more important then ever before. Even golden girl and face of the Games Jessica Ennis, a favourite for heptathlon gold, will have to prove herself worthy of a spot on Team GB by putting in some first class performances this year.

Athletes will be using the domestic Aviva Series, a host of Samsung Diamond League meetings and also international competitions such as the IAAF World Championships in South Korea as qualification platforms. Here’s our pick of some of the names you should watch out for this athletics season.

Jodie Williams Described by UK Athletics head coach, Charles van Commenee, as ‘the sort of athlete every country is waiting for,’ sprint sensation Jodie Williams knows a thing or two about winning. She ran for five years, and 151 races, racking up countless junior World and European titles before eventually experiencing her first loss last year. Having now started the transition to senior racing, where the 17 year old very nearly medalled on her debut at the European Indoor Championships in Paris, it will no doubt benefit her career to have finally tasted defeat before she stepped up the ranks.

Despite opting to side step the World Championships this year, on the advice of her coach, in favour of the European Junior Championships she will still be aiming to qualify for 2012. And whilst not expected to reach her peak until the 2016, or even 2020 Olympics, Williams is such an exciting talent that you won’t want to miss her race.

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Photo credit: NikeWomen

Joey Duck

Photo credit: Nike - www.nikestore.com

Louise Hazel

Like Jodie Williams, Joey Duck is coached by Mike McFarlane, but the sprinter has had a tough twelve months battling with injury, forced to train mainly on a bike, whilst watching Williams catapult herself on to the main stage. Back to fitness now she’ll by vying for a spot with the sprinters at 2012 and hopes to compete at this summer’s World Championships to help with her Olympic qualification.

The gruelling sport of heptathlon, considered by many to be the toughest on the track, has a great pedigree with British athletes. Denise Lewis won gold at the Sydney Olympics, Kelly Sotherton medalled at the Melbourne Commonwealth Games, Jessica Ennis is the current World and European champion (and a favourite for gold in London) and Louise Hazel is the reigning Commonwealth champion.

No stranger to success at just 14 she proved her talent by recording the 2nd fastest time to ever be run by a girl in the 100m event for her age group in the UK, breaking a record which had stood for over 30 years. More recently at the U23 European Championships Duck won gold in the 4x100m relay team.

The 25 year old stepped out of Ennis’ shadow at the Games in Delhi (Ennis was injured and unable to compete) and clocked up her first senior international win with a personal best score.

Expected to compete at the World Championships this summer, it will be great to see the two Brits up against each other.

Paula Radcliffe

For 37 year old Paula Radcliffe the London Olympics will be her last shot at winning that elusive gold medal. Having never lost a race in the city of London, and it being the place that she ran her still standing world record time of 2hr 15 min 25 sec, a time that no other woman has come close to matching, it’s obvious why it holds a special place in her heart.

The Olympics on the other hand have been an event dominated by frustration, injury and tears.

This time she hopes to get to the start line in peak condition and add to her eight marathon victories.

She’ll be racing in the Bupa London 10,000 road race this month, an opportunity to run on many of the roads that will make up the Olympic course.

10 July 2011 Aviva Birmingham Grand Prix For the first time ever the Aviva British Grand Prix is coming to Birmingham and, as part of the Samsung Diamond League, it promises to be a thriller.

29 - 31 July 2011 Aviva UK Trials and Championships The GB and NI team will return to the Alexander Stadium aiming to be crowned national champions and in turn book their spot on the plane to Daegu for the IAAF World Championships.

5-6 August 2011 Aviva London Grand Prix Part of the prestigious Samsung Diamond League, a series of the top 14 Grand Prix meets from around the world, this event at Crystal Palace will see top names competing.

More info: www.uka.org.uk/aviva-series 27 August- 4 September 2011 IAAF World Championships The worlds finest athletes will descend on Daegu, South Korea, in a bid to be crowned world champion. This will be a crucial indicator of form ahead of London 2012.

More info: www.iaaf.org/wch11

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Runner’s Notes Event alert:

adidas Women’s 5K Challenge If you are looking for a 5km fun run to take part in with friends check out the adidas Women’s Challenge in London’s Hyde Park on September 11, 2011. The distance is manageable whatever your fitness and there’s guaranteed to be a great carnival atmosphere on the day. Sportsister took part last year and loved seeing so many women having fun with their friends whilst keeping fit. Head online to Sportsister.com to follow our beginner’s 5km run training plan.

Entry cost: £15.00 More info: www.womenschallenge.co.uk

3 of the best: running shorts Perfect for summer running. If you don’t dare to bare then layer over leggings.

Speed work

Launched at the London Marathon show, the new PUMA Faas Collection takes its name from the Jamaican word for fast. The Faas 500 (pictured) features a biomechanical design technology exclusive to PUMA, called BioRide™, a technology invented just for this shoe. It provides a naturally responsive ride – helping runners get into their own rhythm for increased speed and performance.

Price: £75.00 More info: www.puma.com/running

Asics AYAMi Knit Split Short Price: £28.00 Stockists: www.asics.co.uk

Running retreat Just an hour’s drive from Geneva the French village of Samoëns is home to Ferme du Ciel (the ‘Farm in the Sky’) a luxury boutique chalet that has just launched weekend and week long packages for runners. Owners Su and Andy have inside knowledge of the best running routes for all standards in the majestic Grand-Massif area in the French Alps.

Horse-riding, tennis, white-water rafting, mountain biking and rock-climbing are also on offer.

Price: From £395 half board weekend break More info: www.fermeduciel.com

Brooks Hvac Synergy Short Price: £25.00 Stockists: www.brooksrunning.co.uk

Free-floating Thanks to the unique floating suspension system this backpack is great for mountain biking and trail running as it keeps the load off your back and means your neck and shoulders are free to easily move. The clamshell opening gives you easy access to all the contents and the ultralight construction will be appreciated more and more as the miles tick by. It’s perfect for The Columbia Hellrider, a new eight-hour off road team duathlon event being held in West Wycombe Park, Buckinghamshire on June 4.

Price: £60.00 Stockists: www.columbia.com

Ask the expert!

Emily Mason BSc (Hons) MSc (Chiro) DC LCC Doctor of Chiropractic at The Spinal Answer Chiropractic, Fulham. London www.spinalanswer.co.uk

Nike Running Tempo Shorts Price: £16.00 Stockists: www.nikestore.com

Q.

I am a keen recreational runner, in my forties, and during my training for a recent half marathon suffered from regular calf cramps that caused my legs to seize. There seems to be so much conflicting advice out there about the cause of cramps, can you please advise what the best way to rid myself of them is?

A. Unfortunately there is no single answer, cramp can arise for a number of reasons and most commonly

is a result of muscle fatigue and electrolyte imbalance. Ensure you are well prepared for long distances by being well hydrated three days before the run. Good nutrition during training and especially prior to the race is equally important to provide constant fuel for your muscles. As always do a proper warm up before you start any distance. During the run keep hydrated with a balanced electrolyte drink - be careful some ‘sports drinks’ are high in sugar and caffeine.

Other things to consider: If you train hard regularly you may be deficient in some vitamins and minerals so a nutritional assessment by a healthcare professional is a good place to start. In addition, a biomechanical assessment of your gait, feet and footwear is important to ensure you minimise the mechanical stress on the joints and muscles of your body, especially prone if you are running long distances. As with all training, good nutrition, stretching and foam rolling should be major components of your training regime.

If your cramp is non-responsive to the above recommendations seek professional advice from a registered health care professional. Happy Running!

Do you have a question that you would like answered by our team of experts? Just email us at expert@sportsister.com or post on our Facebook page.

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Cyclist’s Notes

News

Kit

Cycletta

Garmin Edge 800 Described as the ultimate bike computer the Garmin Edge 800 has being making waves in the bike industry since its launch. The stylish touchscreen design is easy to use with both gloves and cold hands and the screen is big enough to benefit from the wide range of maps.

The ride data gathered is vast and includes total assent and descent, heart rate based calorie consumption, temperature and cadence among a plethora of other informative stats.

Brand new for 2011, women’s cycling series Cycletta has announced a date change for one of its events. The Bedfordshire ride will still take place on September 11, but the Cheshire based event has now been moved to October 2.

These women only, closed road 40km rides are being supported by both Olympic gold medallist Victoria Pendelton and Sportsister magazine. So make sure you join us on the road; why not round up your mum, your sister or a friend and dust off your bikes for a guaranteed, fun filled, two-wheeled adventure.

You’ll need to be serious about your cycling to shell out on this as it comes with a hefty price tag (from £349.99 up to £449.99 for all the all-singing all dancing bundle), but for a bike splurge that will keep your hi-tech cravings at bay this is one to add to the wish-list.

Entry cost: £45.00 More info: www.cycletta.com

Price: From £349.99 More info: www.garmin.co.uk/edge800

CRAFT Bike Bra A first for the bike world is this sports bra from Craft that’s been designed specifically for cycling. We’ve tried bras designed for running, racket sports and ball sports thanks to Shock Absorber but this is the first one where the focus is on creating the perfect shape for the specific, forward-leaning position on a bike.

Britain’s Biggest Bike Fix June 18-26 Team Green Britain Bike Week is back again and this year it is hosting Britain’s Biggest Bike Fix - an ambitious attempt to fix as many bikes as possible in a week.

Narrow shoulder straps and the wide cut-out around the shoulders are perfectly shaped to avoid chafing. And as cycling is a relatively static sport for the upper half of the body the amount of body control material has been reduced and instead a more cooling, super light fabric is used.

Price: £31.00 Stockists: www.craft.se

adidas Evil Eye Halfrim Pro A versatile halfrim frame suitable for all types of riding. Three days of road cycling in the hot Spanish sunshine with up to six hours in the saddle really put these glasses to the test – and the verdict was crystal clear vision, lightweight, well-fitting, comfortable arms and a super handy sweatblocker. Our tester was truly converted to the Evil Eye.

Apparently 77% of us own a bike yet only 14% use them regularly, so it’s hoped this will encourage people to dust down and liberate the thousands of once-loved bikes languishing in sheds around the country.

Events will be held across the country, with Dr Bike on hand to sort your cycle - just search on the Bike Week website for your nearest location.

More info: www.bikeweek.org.uk

Price: £169.00 Stockists: www.sportsshadesonline.com

The North Face Xenon Jacket Nearly as lightweight as the element that inspired its name, this jacket combines extreme breathability and durable wind and waterproofness with minimum weight and pack volume. Sealed seams, a bonded storm flap and a handy chest stash pocket make it perfect for spring cycling. Available in Fuchsia Pink (pictured) and Hamel Green.

Price: £160.00 Stockists: www.thenorthface.com/eu

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Style over speed That’s the motto of new bike shop There Cycling that has recently opened in west London. Promising beauty, quality and comfort from all the bikes it sells you may not be breaking any world records on these two wheelers but you will look good coasting across town. With Dutch, Danish, Swedish and British bike brands on offer alongside home-grown accessories and clothing from the likes of Sawako, Cyclodelic and Ana Nichoola, it makes a welcome addition to the London bike shop scene.

There Cycling, 60 Boston Road, Hanwell, London, W7 3TR. More info: www.there-cycling.co.uk

London’s first circular ‘sportive’ Ride Around London will be a challenging 115 mile cycling event taking in some of the fantastic riding that London has to offer.

The carefully planned route devised by respected cycle-tour veteran Andy Cook, will start at the Herne Hill Velodrome and cycle up the iconic Box Hill, along the beautiful North Downs, through Windsor Great Park, passing Eton Dorney and the Chilterns , and finishing next to the brand new Lee Valley White Water Centre.

Taking place on Sunday 25 September 2011 riders will be raising funds to build sports clubs for young people in disadvantaged communities. Entry is £28 and all riders are encouraged to raise at least £50 sponsorship.

In addition to the full route, Ride Around London has also launched two shorter options - a 60 mile route and a 25 mile trail challenge - taking place on the same day.

More info: www.accesssport.co.uk/ride-around-london

Introducing the Scott Contessa team Gabby Day: 2010 Welsh Mountain Bike Champion Caroline Goward: 2010 Southern Cyclocross Champion Nikki Harris: 2010 2nd National Cyclocross Championship Nicky Hughes: 2010 Vet Mountain Bike National Champion With a mix of road, track and mountain bike skills behind them, this new team will be not only be racing at events such as the National Points Series and the all-action Original Source Mountain Mayhem at Eastnor Castle – they’ll also be a part of a series of women specific Scott bike events across the country, aimed at encouraging women of all levels to get involved in the sport.

Riding doesn’t always need to be about the podium place; the Scott Contessa Team are high ranking athletes in their own right, but aim to take the elitism out of riding and focus on just getting out on the bike and having fun with like-minded women.

More info: www.scott-sports.com

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Wellbeing

Holiday essentials Make sure these must-have products are in your suitcase to keep you in tip top shape from head to toe whilst on holiday this summer.

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Beauty Buys Defencil

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1. Skin Doctors Supermoist SPF30 Accelerator £24.95 (50ml)

Moisturiser with in-built sun protection should be a staple product all year round. As well as SPF 30 protection, this day cream contains an anti-oxidant rich desert plant from South Africa to boost your skins radiance and combines skin illuminators with light reflecting particles for a natural glow. www.skindoctors.co.uk

Sportsister loves 2. SUNSENSE Sport Gel SPF 30 £12.99 (125ml)

If you suffer from dry, itchy skin thanks to the sun, dehydration, irritating sun creams or insect bites try this natural rescue serum.

Price: £9.99 Stockists: www.skinshop.co.uk

Clinique Chubby Stick

This moistursing lip colour blam combines a special blend of decadent butters, oils and antioxidants to help protect and pamper lips.

Price: £14.00 Stockists: www.clinique.co.uk

Australian brand Sunsense has developed an easy to apply gel that’s great for using when you are working out in the sun. The SPF 30 protection offers four hours water resistance. www.sunsense.co.uk

3. Mitchum Aerosol £2.79 (200ml)

This deodorant offers long lasting protection – up to 48 hours in fact – whilst the aloe and Vitamin E also keeps your skin smooth and soft. It’s available as an aerosol, stick or roll-on and comes in four scents. www.mitchum.co.uk

4. Joico® K-Pak Sun Therapy Protective Sun Milk £11.95 (150ml)

This lightweight, protective spray shields hair from the damaging and drying effects of sun exposure.

The special spray-delivery system guarantees fine and even distribution - perfect for use on wet or dry hair; before or during exposure to sun, pool or sea. www.joicoeurope.com

5. LCN - Urea 10 Express Foot Spray £19.55 (100ml) Make sure your feet are in perfect shape for baring to the world in your flip-flops. This spray works by binding water in the layer of callus tissue reducing the extra formation of skin cells leaving skin softer and without dry, hard calluses. www.bcidirect.com

Nurture hair treatment

This leave-in conditioner comes in single use capsules making it perfect to pop in your swim or gym bag. Simply massage through hair after washing, with no need to rinse, then style as normal. Gives glossy hair to busy girls.

Price: £7.95 for 20 capsules Stockists: www.healthspannurture.co.uk

Looks or life?

Looks are more important to girls than life a recent survey has revealed. The worrying results found that 30% of women would trade at least one year of their life to achieve their ideal body weight and shape.

The research, that was conducted for new eating disorder charity The Succeed Foundation, in partnership with the University of the West of England (UWE), also found that 26% of the women surveyed were willing to sacrifice a promotion at work, their health and spending time with friends and family to achieve that perfect body.

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Travel

Take to the water For an action packed holiday leave dry land behind and head out on the water. Try surfing in Iceland, yes that’s Iceland, sailing in Corsica or sea kayaking in Scotland.

Sail away in Corsica Located in the Mediterranean, the French island of Corsica makes a stunning base for a water sports holiday, and there’s little wonder that the San Lucianu Beach Resort is a favourite amongst sailors.

Thanks to the mixed wind conditions, with calmer waters usual in the mornings, and the breeze picking up in the afternoons, all levels of ability can take to the water here.

If you have yet to know your port from your starboard don’t jump ship as instructors are on hand to show you the ropes, they even run Royal Yachting Association (RYA) courses. Children can also learn and there is a fleet of funboats especially for this.

Not surprisingly given the conditions windsurfing is also really popular here. If you’ve never tried this exciting sport, the feeling of skimming across the water is truly exhilarating. For something a little more sedate there are kayaks and stand up paddle boards too, meaning you need never leave the warm waters of the Med if you don’t want to.

If you’re craving some terra firma after all that you can try mountain biking through the valleys and orange groves, or take to the tennis courts. If that’s all too hectic try the spa instead.

Price: £620 per adult, £558 per child, seven nights half board including flights, transfers, kids club, water sports and tennis.

Dates: Weekly departures More info: www.markwarner.co.uk

Highland paddle power There is no better way to take in the stunning West Highlands of Scotland than from the water. And when you are travelling under your own steam on a sea kayak it’s incredibly rewarding.

The Scottish Sea Kayak Trail is Europe’s first long distance sea kayak trail, stretching from Gigha in the south to the wonderful Summer Isles in the north. This trip explores the central part of the trail, introducing you to wonderful areas such as Loch Linnhe, the Sound of Mull, Loch Sunart and the Sound of Arisaig.

Experienced guides will lead your group along the undeveloped and unmarked trail to offer a pristine experience. Each night you stay in traditional inns and can enjoy hot showers and home cooked food.

This trip requires a minimum of five days sea kayaking experience but Wilderness Scotland offer a variety of sea kayaking trips so families, beginners and those who prefer to camp at night are all catered for.

Price: £775 per person, five nights, all meals and equipment included.

Dates: 5-10 June, 10-15 July, 28 August – 2 September, 11-16 September More info: www.wildernessscotland.com

Arctic surfing As a land that’s better known for snow than surf, Iceland may not immediately spring to mind when looking for a water sports holiday. But this surfing camp in Reykjavík caught my eye. In the words of the Arctic Surfers themselves, “We want to dispel the myth that Iceland is only for the hardcore pro surfer willing to put up with brain-freezes and frozen wetsuits. Surfing in Iceland is all about local knowledge, the right timing and the right equipment.”

With the promise of dramatic surroundings, world class waves and empty line ups, I’m sold. Late spring and early autumn are the best times to go as water temperatures are higher and the surf is consistent.

The best surf spots are all located within an hour’s drive of Reykjavík which means you can stay in the city, enjoy its trendy restaurants and bars, and still have top class surf on your doorstep.

Price: 119,990 ISK per person (approx £650) but you need a minimum of two people. If there are more of you the price drops. This includes 6 nights at the Reykjavik Backpackers in a 4-6 bedded dorm with breakfast, all transfers, packed lunch every day, surf guide and surfing equipment. Flights are not included.

Dates: 21-27 August, 28 August – 3 September, 4-10 September, 11-17 September, 18-24 September, 25 September – 1 October.

More info: www.arcticsurfers.is

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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....

Soul shoes A girl can never have too many shoes. But if you really do need an excuse then here’s the perfect one. For every pair of sandals bought from new Californian brand Freewater, clean drinking water will be provided to one individual for a year via ProjectFreewaters.org.

Combine this with eco-design credentials, a meticulous fit and cute colours and they are suddenly very hard to resist.

Price: Tropicali £24.95 and Vezpa £39.95 Stockists: www.snowandrock.com

win

Event entry and fantastic sports kit The Sheactive Every Woman’s Series together with Sportsister are giving one lucky reader the chance to win entry for you and a friend to a Sheactive Every Woman’s Series event. Choose from the Hyde Park Aquathon, Royal Bushy Park Duathlon or Richmond Park Trail Run, then choose your distance and get set to enjoy a women’s only event challenge.

You will also win a Shock Absorber sports bra and a Sheactive sports outfit to ensure you feel comfortable, supported and fashionable every step of the way!

More info: www.everywomansseries.co.uk www.sheactive.co.uk www..shockabsorber.co.uk

Hike Happy Kate Foley, founder of pocket-sized hiking guides HandiHikes shares her top three Lake District walks.

1

. A great beginner route for those still seeking to really get into the mountains is the Watendlath Circuit (Map 14, Route 01) which begins at Rosthwaite. It is a lower-level walk on good paths with fantastic views, but at 7.5 miles it still allows for a good work out.

2

. One of my favourite hikes is Crinkle Crags (Map 11, Route 03) – a good test for your new-found navigation skills. There are some steep bits but the stroll along Crinkle Crags’ summit plateau makes the effort worthwhile.

3.

To enjoy a particularly beautiful part of the Lake District walking to Loughrigg Fell and Rydal Water from Ambleside (Map 09, Route 01) is a fantastic option. Although there are occasional steep sections, it is a brilliant circuit that takes in stunning, elevated views.

More info: www.handihikes.co.uk Price: £4.49

If you would like to win one just head to sportsister.com’s competition page to enter.

18 www.sportsister.com

Read...

Sportsister loves...

It took all our self restraint not to snap up the entire collection of the latest collaboration between Nike Sportswear and Liberty. It’s a winning combination with classic Nike styles given a floral makeover thanks to archived Liberty prints. Previous Nike/Liberty collections have been released in very small numbers becoming instant collector’s items so get yours quick.

Price: £65-80 Stockists: www.office.co.uk and www.liberty.co.uk

H2Open subscription offer for Sportsister readers Take out a one year subscription to H2Open (via www.escosubs.co.uk/h2open) and save 10% off the usual subscription price.

Offer runs until 31 Aug 2011.

Can’t resist!

Fantastic for training at home the TRX Suspension Trainer is an incredibly versatile, portable, resistance training system consisting of nylon webbed straps, handles and anchors which can be attached to virtually any secure anchor point.

Created by an ex-Navy SEAL it offers a dynamic, full body workout (over 300 exercises can be performed) that can be tailored to improve strength, power and balance whilst sculpting and shaping your body. We test a lot of home fitness equipment and this is one of the best pieces of kit we’ve tried in quite some time.

Price: £152.00 Stockists: www.trx-fitness.com

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Trend alert....Slacklining

Sportsister is loving the new trend that is slacklining, not only is it a fun and social activity, but it is physically challenging too.

Slacklining is similar to a tightrope walk, except the rope is a webbing strap and it is generally only about a foot off the ground. Not only that but the strap has a certain amount of bounce to it, making it almost trampoline like and perfect for tricks if you become accomplished enough!

How to slackline First-up you need to learn how to attach the straps to the trees. The kit comes with full instructions - and we recommend an old towel ripped in two to protect the tree too.

Next, place one foot on the line, keeping it pointing forward. Transfer your weight onto this leg and slowly lift the opposite one up and step onto the line (you can start by holding a friends hand!). You will wobble and fall - but it is addictive and you will want to keep going until you master a step or three - it won’t take long!

Slacklining is a really social activity, and if you set it up in a public place you will soon gather a crowd making it the perfect holiday/picnic/ campsite activity for the summer.

Price: £48.99 Stockists: www.maverickslacklines.co.uk www.sportsister.com www.sportsister.com www.sportsister.com

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cycle 1.

race When speed is a factor, and you’re clocking up the miles make sure your gear gives you the best possible advantage. Padded shorts, wicking fabrics, zip-through tops and rear stash pockets are all designed to assist your ride.

Craft

Elite Jersey (£67.00) and Performance Tour Short (£62.00) Stockists: www.craft.se

Sugoi Women´s RS Jersey (£62.00) RSE Short (£99.00) Stockists: http://sugoi.com 20 www.sportsister.com

Pearl Izumi

Rapha

Select Jersey (£39.99), Select Gel Gloves (£29.99) and Select Sugar Shorts (£49.99) Stockists: www.madison.co.uk

Women’s Gilet (£115.00), Women’s Club Jersey (£95.00) and Women’s ¾ Bib Shorts (£160.00) Stockists: www.rapha.cc

fashion

ride

When it’s just about feeling the wind in your hair, a ride with no other purpose than to enjoy being on two wheels, swap your technical kit for looser, more relaxed styles.

Step off your bike in style with gear that you’ll happily wear even when you are not in the saddle.

Terry

Cadence Dress (approx £48.00) and Knicker (approx £57.00) Stockists: www.terrybicycles.com

3. 5.

Photo credit: Ben Broomfield

6.

Sweaty Betty

Cyclodelic

Yakkay

Victor Tee (£50.00), Kinetic Cycle Skort (£65.00) Stockists: www.sweatybetty.com

Tailored Windbreaker (£159.00) Stockists: www.cyclodelic.co.uk

Paris Helmet (£95.00) and Bobbin Glorie bicycle (£495.00) Stockists: www.bobbinbicycles.co.uk www.sportsister.com 21

4. 7.

22 www.sportsister.com

The Knowledge

Open Water Swimming Photograph: ‘Kari’ by Natalie Davis, Copyright the artist, 2011

Events to try: Estuary

Beginners’ check list by Simon Griffiths editor of H2Open magazine www.h2openmagazine.com Open water swimming is a simple sport. You can, if you wish, do it without any kit whatsoever. However, if you want to race or swim in public places you might want to invest in the following: Costume: the same kind you would wear for training in the pool or out on a surfboard i.e. nothing

too flimsy!

Goggles: there are hundreds of variations on the market. Try a few to find what fits best. Some people prefer larger goggles for open water swimming.

Swimming hat: a brightly coloured hat is a sensible safety precaution. A hat also keeps your head warmer and prevents your hair tangling with the sea weed.

Wetsuit: a controversial one. Some race organisers insist on them for safety (they help you float as well as keep you warm); some people think they destroy the beauty of open water swimming. If you need one, make sure you hire or buy a correctly sized swimming or triathlon specific wetsuit, and learn how to put it on properly.

Event: The Wild Swim Series Dates: May 5, June 11 and July 17 The Endurance Life Wild Swim Series is designed to showcase the south west of England’s magnificent estuaries. The three point to point swims, increasing in distance from 3 up to 5.2 miles, take place in Erme, Helford and Dart estuaries.

More info: www.endurancelife.com

Lake

Event: Epic Lake Swim Series Dates: May 29, June 19 and July 10 This three event series has picked some of the most stunning bodies of water in the country to host its swims - Coniston Water, Derwent Water (Keswick) and Ullswater (Patterdale) all in Cumbria. Each event offers three distances 500m, 1600m and 3.8km.

More info: www.epicevents.org

River

Those four cover the basics. Other things you may find useful include: wetsuit lubricant (to prevent chafing), a neoprene hat (for extra protection from the cold), neoprene gloves and boots (for warmth: not allowed in races), anti-mist spray (for goggles), flip-flops (for rocky beaches), a large towel and a flask for hot soup.

Event: The Henley Swim Date: June 26 This celebration of mid-summer takes place at the crack of dawn. Swimmers walk a mile through the dark to the start line, and the 2.1km point to point swim takes place during the sunrise through a stretch of water more famously associated with the Henley Royal Regatta.

More info: www.henleyswim.com

Getting started is easy!

Sea

Check out the Outdoor Swimming Society (www.outdoorswimmingsociety.com) for your nearest swim spot. The more competitive minded could try a local triathlon or masters swimming club. Most open water swimmers are incredibly friendly and you’ll be made welcome whatever your age or ability.

Expect to feel nervous the first time you enter open water. The temperature, poor visibility, waves, currents and fears of creatures from the deep all make it a very different experience to swimming in a pool. They’re also what make open water swimming an exciting and cool sport.

Finally, remember open water swimming is more dangerous than pool swimming but the risks are entirely manageable. If you take the right precautions you will have a fantastic experience and stay safe. Never swim alone, stay within your capabilities and take advice from other swimmers.

3 of the best wet suits

Event: BHF Bournemouth Pier to Pier swim Date: July 17 1400 swimmers are expected to take part in this 1.4 mile swim between Bournemouth and Boscombe Pier in aid of the British Heart Foundation.

More info: www.bhf.org.uk

Night time

Event: Dip in the Dark Date: November 2 To round off a year of open water swimming events organised by Adventure Challenge Solutions, Dip in the Dark is a 500m night time swim. Just for fun, providing you don’t mind swimming in the dark that is, there is even post-swim fireworks.

More info: www.adventure-challenge-solutions.co.uk Photo credit: British Heart Foundation

Aqua Sphere WPursuit Price: £184.99 Stockists: www.aquasphereswim.co.uk

Speedo ThinSWIM Price: £125 Stockists: www.speedo.co.uk

Zone 3 Limited Edition Aspire 10 Price: £ 245 Stockists: www.racezone3.com

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23

Getting Started What position do I play?

There are four main types of position on a team, the goalkeeper, defenders, midfielders, and strikers.

Football Participation levels for women’s football are at an all time high, with 1.1 million girls currently playing the sport in England alone. Not only that, but with the new FA Women’s Super League (WSL) having just kicked off, the future is looking bright for female footballers in England.

So what better time than now to get involved with an ever-growing, competitive and fun sport? Take a look at our getting started guide for the basics, along with suggestions as to how you can put your best foot forward and become a part of the team.

What’s it all about?

Essentially, the more traditional game of 11-a-side football is a team sport in which players attempt to score goals by kicking a ball with the foot through two goalposts. The team with the highest number of goals at the end of the game wins - simple!

Tall? Opt for a defensive position, heading the ball is a key part of any defenders job and height is always a great advantage.

Small? There are no disadvantages from being short when you’re a striker, a low sense of gravity is a plus when skipping around big clumsy defenders and getting into the penalty area looking for bobbling balls to tap in.

Average? A perfect fit for a role in midfield. Helping the defence and feeding the strikers, this person needs to be strong on their feet and able to stand their ground.

And if none of these seems to suit you, why not try goalkeeping?

If you live without fear and have quick reflexes then goalkeeping is ideal. A shot stopper, ball kicker, rallying up team-mates – the goalkeeper serves a vital purpose and if you have only ever dreamed of being a boss, now is your chance.

Photo credit: The FA via Getty Images

Two teams of 11 players will compete in a game lasting 90 minutes, split into two 45-minute halves.

One of the eleven players is the goalkeeper, the only player permitted to handle the ball on the pitch, in her team’s penalty area.

Alongside the goalkeeper, the team will be made up of forwards, midfielders and defenders. Also on the pitch will be a referee who will adjudicate the game along with two assistants and a fourth official. The referee will judge play, ensuring the match adheres to the game’s rules and runs to time. They can award free kicks and penalties if either team demonstrates foul play.

A referee can also decide whether to take further action against individual players - a yellow card is a caution, but if two yellow cards are awarded to the same player during the game they will receive a red card, expelling them from the match. Red cards can also be given without the player having already received a yellow, if the offence is severe enough.

So where do I start?

Starting out couldn’t be easier, ladies teams can be found all over the country so you won’t be short of choices of where to join. The FA has a dedicated women’s and girls’ section and a handy team finder which locates your nearest clubs from your postcode.

Many clubs and county Football Associations also hold various initiatives to encourage people to get involved - details of planned events will be available via their website or The FA, so it’s easy to find out what’s coming up in your area.

Is it easy to get involved?

Over to the pros for this bit! We asked Birmingham City’s Kerys Harrop to give us her getting started tips: “There’s lots of opportunities now for girls to get involved so just research it and find a club. It’s good for socialising, you can have loads of fun and keep fit as well.

“I joined Birmingham when I was about 10 years old and I’ve been here since, developing through the Centre of Excellence and the different age groups. If you put the hard work in you’ll get somewhere!”

24 www.sportsister.com

So what is this offside rule women are not supposed to understand?

The offside rule is important as it states a player may not become actively involved in play if she is in an offside position when the ball is touched/played by a team-mate. To be in an offside position the player must be in front of the ball on the opposing team’s half of the pitch with no opposing players between her and the opposing goal-line, with the exception of the goal keeper. An offside offence is then only committed if the player becomes actively involved in play by interfering or gaining an advantage because of it. Easy!

Is it for me?

Football might not be for everyone as it does require a certain level of motivation and dedication.

However, if you are keen, taking up the sport in spring often makes it a little easier as the days get longer and the weather improves. Plus, the new FA WSL is a summer league, so you’ll be joining some of the country’s top stars when playing in the warmer months.

Football is a friendly and sociable sport but if keeping fit is the main criteria then it’s a great choice as it works your whole body including the heart - combining anaerobic as well as aerobic exercise.

Light jogging followed by short bursts of pace are a combination of these two types of exercise.

Is it expensive?

What kit will I need?

Membership fees for joining a club are standard, however, costs will vary depending on the size and facilities of the club. When starting out football boots aren’t a necessity but astro-turfs are.

These have the versatility to be used on grass and astro-turf pitches and start around £30.

Shin-pads are also a must along with a pair of long socks to keep them in place. In the colder months a long sleeved top and gloves are recommended while in the summer just a t-shirt and shorts will fit the bill.

Watching football The launch of The FA WSL (www.fawsl.com) means that even if you don’t want to play, you can still watch and be involved with an exciting top flight domestic league in England. The League comprises eight teams (Arsenal Ladies, Birmingham City Ladies, Bristol Academy, Chelsea Ladies, Doncaster Rovers Belles, Everton Ladies, Lincoln Ladies and Liverpool Ladies) and promises to showcase some of football’s top female talent.

As well as The FA WSL, there is also a pyramid structure for the remaining leagues. All will have events taking place as well as matches for you to go and watch, so why not find your local club and show your support?

www.sportsister.com www.sportsister.com

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next issue

Photo credit: Oakley

Fashion: Love watersports!

Swim, surf + beach!

Kit Bag: Camping, festivals and the great outdoors

The Knowledge: Adventure Racing

Travel: Cycling holidays Nutrition: Summer salads Getting started: Sailing Wellbeing: Waterproof sunscreen

Don’t miss the next issue - out 5 July

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Competitions

*

Win a rafting session at the 2012 Olympic canoe venue

Five lucky readers can win a white water rafting experience at the Lee Valley White Water Centre. This world class centre is the only brand new London 2012 venue that people can use and enjoy before the Games, so thrill seekers will have a once in a lifetime opportunity to raft the white water rapids before the world’s best athletes arrive.

The centre is bringing the Rockies to the UK and giving rafters an unforgettable day out rafting wild rapids. All the equipment you need will be provided and full instruction given by qualified guides. From a calm first run that is a fast paced top to bottom decent designed to get you used to the feel of the boat, the fear factor will be stepped up a few gears for each run of the course. By your final run you’ll be surfing, high siding, spinning and nose dunking with the very best!

Entrants must be 14 years or over and competent swimmers.

Head online to Sportsister.com for full terms and conditions.

Closing date for entries: June 30, 2011 More info: www.gowhitewater.co.uk

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Win a VIP tennis day worth £250 Enjoy world class tennis on Finals’ Sunday! The AEGON Classic is an International Series tennis tournament on the WTA tour held in Birmingham from June 6-12 featuring some of the world’s best women’s tennis players. Excitingly, 2011 will be the 30th year the tournament has been held at the Edgbaston Priory Club. Back in 1981 it was won by tennis legend Billie Jean King.

One lucky reader will win an unforgettable day out with three friends.

The winner will receive four Centre Court tickets for the Singles and Doubles Finals on Sunday 12 June 2011. Between the matches, enjoy a pitcher of Pimms, get a photograph with the Maud Watson trophy and have a behind-the-scenes tour of the event. And you won’t leave empty handed; we’ll also give you souvenir programmes for everyone to take home, and one official tournament jacket too.

Closing date for entries: May 31, 2011 More info: www.lta.org.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 - good luck!

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 26 (opposite).

If you would like to distribute Sportsister or include a copy in your event goody bags please email distribution@sportsister.com for more details.

Retailers

Evans Cycles: www.evanscycles.com (12 flagship stores) JJB Sports: www.jjbsports.com (flagship stores) Runners Need: www.runnersneed.co.uk Sheactive: www.sheactive.com Sweaty Betty www.sweatybetty.com (selected stores)

Sports and leisure clubs

All David Lloyd Leisure clubs across the UK

Events

The Better Half Women’s Half Marathon: www.womensrunningnetwork.co.uk All VOTWO events: www.votwo.co.uk This is just a small selection of our distribution outlets, head online to search for your nearest pick up point.

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27

45 stars questions 1. How do you prepare before a big event or race? Do you have any superstitions or rituals? I usually try and relax as much as possible as I can tend to get over excited. I just think about all the training I’ve done and how prepared I am. I tend to always wear a new costume for an important final, and have a really bad habit of pushing my goggles into my eyes right up until the last second; I think I have a fear of them coming off!

2. Now we’re one year from London 2012 tell us what the Games means to you. I am so excited about the Games it will be so special to be able to compete in such a massive event in my own country with all my friends and family in the crowd cheering me on.

1. How do you prepare before a big event or race? Do you have any superstitions or rituals? I like to give our opposition a big grin to worry them.

Rowing is low key, I’ll usually bump into them in the queue for the loo before it’s time to get in the boat.

2. Now we’re one year from London 2012 tell us what the Games means to you. At the moment, more than a year away, sometimes I can’t sleep with excitement. I think our preparation is as good as it could be at this stage, and I can’t believe I’m the one who gets to have this amazing opportunity. To find the right sport, be the right age, to be in good form at the right time, I think we are an extremely lucky generation of athletes to have a home Olympics to go to.

3. If you could swap places with another sports star for a week who would it be? Yelena Isinbayeva. It would be cool to learn how to pole vault, and her training can’t be as much as ours. Would I get to look like her for a week, too?

4. Which event would you most like front row seats for at the London 2012 Olympics? The gymnastics. I’m pleased if I can touch my toes each morning. I’ve applied to watch the women’s uneven bars.

5. Tell me about your favourite kind of training session. I love cycling up mountains. For us, it’s a novelty to not be in a boat and there’s a much better view from the top of a mountain than on a rowing lake. And best of all, you get to go down again!

3. If you could swap places with another sports star for a week who would it be? Louis Hamilton, I’d love to see how fast I could get a car round a track.

4. Which event would you most like front row seats for at the London 2012 Olympics? I have to say the hockey, and hopefully GB in the final to cheer on my boyfriend (GB hockey player Alastair Wilson).

5. Tell me about your favourite kind of training session. I like to know I’ve trained hard. I don’t enjoy having to do it but the feeling of satisfaction after a really tough workout is my favorite thing about training.

Fran Halsall, Swimming

Fran Halsall is supported by Arena (technical sponsor). Go to www.arenainternational.com

Anna Watkins (right), Rowing 1. How do you prepare before a big event or race? Do you have any superstitions or rituals?

For me it is important the week before a big race to find some quiet - to allow myself the time and space to prepare physically and mentally, to absorb some of that beautiful energy of the nature and environment around me, and to realise how lucky we are just to ‘be’.

Lisa Dobriskey,

Middle distance running

1. How do you prepare before a big event or race? Do you have any superstitions or rituals? Usually I try and stay as relaxed and calm as I can, I give myself a lot of relaxation and down-time. I used to have so many superstitions; but I try and completely avoid them now!

2. Now we’re one year from London 2012 tell us what the Games means to you. The Games mean pretty much everything to me. It is such a special occasion as it is on home soil, it is a once in a lifetime experience for athletes and a massive opportunity.

3. If you could swap places with another sports star for a week who would it be? I think it would be the skier Lindsey Vonn. Skiing is so different to athletics and a very dangerous sport. I’d like to see how different her routine is to mine.

2. Now we’re one year from London 2012 tell us what the Games means to you. For me the Olympic Games are embodied by the Olympic creed, “The most important thing in the Olympic Games is not to win, but to take part, just as the most important Endurance running thing in life is not the triumph but the struggle. The essential thing is not to have conquered but to have fought well.” The Games are about sporting excellence, but for the athletes, and for the public inspired by what they achieve, it is important to remember that the competition is very much within oneself.

Lizzie Hawker,

3. If you could swap places with another sports star for a week who would it be? Could I settle for two days with three different athletes? Paula Radcliffe - because I would love to know what it felt like to run a marathon at world record pace. Chrissie Wellington - because she is an inspirational athlete, a wonderful friend and works so incredibly hard to push herself to find her edge.

Julie Tullis (high altitude mountaineer who died in 1986) - because reading her book as a young teenager started me dreaming of the Himalaya.

4. Which event would you most like front row seats for at the London 2012 Olympics? I would definitely like to watch Philips Idowu in the triple jump, I think that will be amazing. With sports other than athletics it would have to be swimming, I am a big Rebecca Adlington fan.

4. Which event would you most like front row seats for at the London 2012 Olympics and why? The as yet non-existent 100km race; because then I could give my seats to my family since I might have the chance of qualifying!

5. Tell us about your favourite kind of training session. Track sessions are my favourite. It would have to be 1500m work, pre-season. A typical session would be 12x400m runs with 1 minute in between them.

5. Tell me about your favourite kind of training session. Any session where the body-mind connection is very strong so that I am feeling the ‘flow’ and running with heart and soul as well as my head and legs. It doesn’t always happen which makes it all the more precious when it does!

Lisa Dobriskey is an ambassador for Alfa Romeo - official car supplier to UK Athletics (UKA).

Go to www.alfaromeo.co.uk

28 28 www.sportsister.com www.sportsister.com

Lizzy Hawker (www.lizzyhawker.com) is sponsored by The North Face.

Go to www.thenorthface.com/eu

Nutrition

Super smoothies A selection of fruit and vegetables, a juicer or a blender and a dash of inspiration are all you need to whip up a dazzling array of smoothies and juices! Perfect for upping your fruit and veg intake.

Good start to the day To make 4 small glasses you will need: 2 bananas, chopped 1 large mango, chopped 500 ml skim milk 500 ml orange juice or pink grapefruit juice Blend the banana, mango, milk and orange or pink grapefruit juice in a blender until smooth.

Pour into a jug and chill.

Almond cherry smoothie To make 2 large glasses you will need: 375 ml almond milk 400 g (14 oz) cherries, pitted 1/4 teaspoon natural vanilla extract pinch ground cinnamon 4 large ice cubes Blend the almond milk, cherries, vanilla, cinnamon and ice cubes in a blender until smooth.

Note: If you like a strong almond or marzipan flavour, add a dash of almond extract.

Green shot To make 6 shot glasses you will need: 30 g flat-leaf (Italian) parsley 1 medium cucumber 1/2 teaspoon caster (superfine) sugar 1/2 teaspoon lemon juice Juice the parsley and cucumber through a juice extractor, saving a little cucumber for garnishing.

Stir through the sugar until the it has fully dissolved. Chill well, then stir through the lemon juice and garnish with cucumber sticks.

Serve immediately.

Taken from Juices and Smoothies - More than 80 fresh ideas Price: £8.99

Get stewed!

Eat Well !

For the perfect quick-fix post training meal look no further than Stewed! These dinky pots combine premium ingredients, inspired global recipes and that homemade feel with the convenience of microwaveable and freezable single-serve pots.

Choose from Thai chicken stew; Chorizo, chickpea and pork stew; Chickpea sweet potato and feta stew; Hungarian goulash beef stew; Bob’s British beef in ale and Moroccan chicken stew. There’s truly a pot for all tastes!

From humble beginnings on a North London farmers’ market less than three years ago, the Stewed! range of ready-made stews has expanded to a six-recipe-strong family, available on ocado.com and in selected Sainsbury’s, Waitrose, Whistlestop and Budgens stores.

Price: £3.79 More info: www.steweduk.co.uk

Black rice is said to contain more health-boosting antioxidants than blueberries, but with more fibre and vitamin E and less sugar. Studies have also reportedly shown that black rice can help reduce the risks of heart disease and help prevent DNA damage that can cause cancer. Promoted by Lance Armstrong’s Livestrong website, which reports that it is “high in nutritional and medicinal value”.

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TRAINING PLAN: Adventure challenges Introduction

Strength training

You asked for more fun, something you could do with friends, a challenge that reflected much more diverse training, and event companies have finally heard your cries!

Weeks 1, 2 and 3, perform 15 repetitions of each of the exercises below, complete the circuit 3 times.

Weeks 4, 5 and 6, perform 10 repetitions of each of the exercises below, complete the circuit 2 times, increase the weights by 2.5kg or 5kg if you feel able (if your technique suffers, drop the weight back down).

Personal trainer Kirsten Ahmed, takes us through the training needed for events like these. You will need to think about improving your agility and coordination not to mention your range of movement and balance.

These challenges involve a large amount of unpredictable, random and quick changing movements with a high probability of there being mud, water and/or cold exposure.

Finally the bread and butter of your training will need to focus on improving your overall strength, notably upper body and core, and your fitness especially in short high intensity bursts.

This plan assumes you can run a comfortable 5km and fit in three sessions a week.

Complete one of each session type - Strength, Lactate and Agility (details opposite) each week.

Build up slowly and pace yourself.

You will need: • Stop watch • A selection of free weights: 2.5 kg, 5kg, 10kg, 15kg etc.

• Football or similar • Park or gym furniture - bench, wall, steps, road markings etc!

Warm-up section Start with 10 minutes of stretching.

Work-out section Each session (detailed opposite) should last around 45 minutes. Use the free wights according to your own ability. If the starting weight suggested is too heavy or light adjust accordingly.

Warm-down section Finish each session with a 10min full body stretch.

About the trainer: Kirstin Ahmed runs personal training company Brightonfit (www.brightonfit.co.uk). She has run marathons, half marathons, 10 km’s and more latterly discovered barefoot running.

She favours primal training methods including a myriad of bodyweight flows and animal movement patterns, club bell swinging, kettlebells and TRX suspension training. Her martial arts background saw her fighting for the British flyweight kickboxing title as well as debuting in a feature movie.

Russian twists. Sitting with legs out front, lean back, hold a 5kg weight, twist from the waist and touch the weight onto the floor each side of you.

Plank knee kicks. Hold the plank position, remove one foot, bend at knee and draw leg forwards so knee kicks out to your side, aim the knee to touch your elbow on that side.

10kg head rotations. Take a 10kg weight, hold it in front of your face and rotate it around your head entirely whilst keeping it at eye level.

10kg snatch. Start standing, with the weight between your feet on the ground, squat down to pick it up, keep arms locked and pull overhead immediately in locked arm position.

Back extensions. Lie face down on floor, arms resting in line with your body, and raise the entire upper body from the waist, pause then return gently.

10kg diagonals. Begin with the weight close to the left of your left ankle, grab it with both hands whilst facing forward and twist and press it above and to the right of your head, return.

Triceps dips. Using a heavy bench or chair, place palms on the edge of the seat, balance on your heels with your body straight. Your arms should be bent at right angles. Now gently lower your body using your arms (like a reverse press-up) and then press back up and repeat.

Beetle crunches. Lie on your back, knees bent, feet flat on floor, crunch head and shoulders off floor, raise soles 1 inch, keep knees together and slowly extend one leg skyward, return and swap legs.

Quad press. On all fours, elbows straight, knees bent out, back flat, bum skyward, equal load between all 4 limbs, bend elbows and knees so face touches floor and press up again.

Plank. Hold for 45 seconds.

Lunge and twist. Start with arms extended in front of you, as you lunge forwards twist from the waist, arms should be facing 90 degrees to where you started, 1 rep = once each leg i.e 2 steps.

Lactate threshold and plyometric training Weeks 1 and 2 • Find a hill with a steep gradient preferably without traffic, sprint up it as fast as you can for 1 minute, walk down, perform 10 sprints.Take a break then repeat.

Weeks 3 and 4 • Find a hill with a steep gradient preferably without traffic, sprint up it as fast as you can for 1 minute, walk down, perform 10 sprints. Follow with 20 burpees, 20 star jumps, 20 mountain climbers, 20 star jumps and 20 spilt jumps. Take a break, then repeat hill sprints.

Weeks 5 and 6 • Find a long set of outdoor steps and sprint 100 steps, jog down them, repeat 3 times.

• Find a bench and jump quickly onto and off it 50 times, then place one foot on it and switch legs so you get a high knee running effect 50 times. Repeat the jumping and running sets reducing by 10 each set - 50 - 40 - 30 - 20 - 10.

Agility and environment training Weeks 1 and 2 Coordination drills, perform each drill 3 times.

• Find a 15mt line on the ground, hop along it on one leg, return to the start hopping on the other leg.

• Assume quad press position and walk along the line on all fours and back again.

• Take a 5kg weight, hold it with straight arms and lunge along the line, do squat jumps holding the weight in the same manner on your return.

• Stand one side of the line and jump to the other side as you move forwards along the line, sprint back.

• Stand with a foot either side of the line and jump both feet in together on to the line then jump so feet are either side again whilst traversing the line, sprint back.

• Face a wall 30cm away from it, squat down so your nose nearly brushes wall, as you jump up throw a ball in the air so that it bounces off the wall above your head 3 metres, catch the ball, repeat 20 times.

Weeks 3 and 4 Coordination drills (above) x 2, followed by: • Tempo run: Run a 1 mile route at a very fast pace, you should not be sprinting but you should exert yourself. You should not rest at all, you should be running at about 20% faster than your usual 1 mile pace.

Weeks 5 and 6 Coordination drills (above) x 2, followed by: • Cold water training: Use a river, sea or lake to practise swimming in cold water for 10 minutes, do not rest, wear outdoor clothing. Follow immediately with a 1.5 mile tempo run.

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* This training programme is intended as a guide to help prepare for an adventure race. If at any time during your training you feel unwell or have an injury you must stop and seek expert advice. Sportsister accepts no responsibility for injury or loss of life as a result of using this training programme. Above all we hope that you enjoy the event and feel well prepared for the day.

cut out and keep

Events like Tough Guy have been running for years, but what was once a small meet of predominantly male sport junkies has, with the recent wave of adventurer type competitions, become a challenge for competitors from all walks of life.

There are challenges springing up all over the place with courses and locations becoming more and more fun and creative.

PUT TO THE TEST: La Manga Club F12CYC Cycling Retreat ‘The best kept secret in the pro-cycling world’ is how Fitness 12 describe Spain’s Mercia region, the location of their Elite Cycling retreat. Sportsister’s Katie Gormley just had to put this claim to the test.

The region is surrounded by mountain ranges. This combined with a warm Spanish climate and cool breezes floating off the Mediterranean means you’ve got the potential for some pretty perfect pedalling conditions.

Fitness 12 offer a full range of retreats, all taking place at La Manga Club; detox, spa, fitness, triathlon and a full range of sport specific weekends. The common factor underpinning all these trips is company director Steve Halsall’s holistic approach to fitness. These weekends are not about being beasted to death, it’s about taking yourself to the next level and taking what you have learnt home with you.

The Cycling Retreat is built up of three rides (approximately 45, 65 and 20 miles), stretching, hydrotherapy, core work, nutrition and some equallyimportant down-time. During your stay you have full access to the amazing hill top spa and four star accommodation.

Everything is provided on site at La Manga Club, from the bikes to all catering and nutrition. Biking La Manga supplies seriously top end bikes (I was delighted to be given a box fresh Dolan Hercules with accompanying scram gearset to ride.) Nutrition is a key element of Steve’s training methodology so pre-ride prep comprises of making up isotonic sports drinks and supplying bars and gels.

The Mercian terrain does indeed make for some awesome riding. As a London commuter the consistently smooth roads and panoramic views are a real breath of fresh air. The undulations were varied ranging from long and flat to up and round, closely followed by my personal favourite, down and round.

This weekend retreat provides a great kick-start back into good pre and post ride practice. Sometimes following a ride, due to being a bit knackered, under-prepared, or just plain lazy, I miss out on vital things such as good nutrition and stretching. Following our rides with high protein and carbohydrate loaded meals combined with lots of water, a 30 minute stretching session and hydrotherapy meant that despite my relatively low fitness levels I was more than capable of jumping out of bed on day two, back on the bike (and how I loved that bike!) and doing it all again and then some with no aches or pains residing from the previous day out.

I’ve returned to the UK with a new cycling vigour. I feel like I’m back on track with a fitness goal in place and a few new skills on board to help me carry this out.

The retreats cater for beginners and advanced.

• Cycling Retreats start at £435 for the weekend including airport transfers.

• Long suffering non-cycling partners and friends are equally welcome on bespoke non-participation packages, rates available upon request.

More info: www. fitness12retreats.com

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what’s on?

Events to watch and do

events to watch: May 20-22 2011

UCI Cross Country Mountain Bike World Cup. For the second year running the World Cup weekend is focused on the stunning outdoor pursuits playground of Dalby Forest for an event that was awarded the title of ‘Best Cross Country World Cup round’ by the UCI. This year’s event will once again kick off with the Pro Sprint Eliminator; a night of non stop urban street bike racing. The following day you can take on a lap of the World Cup course in the “Dalby Dare” plus watch the world’s elite mountain bike riders battle it out.

More info: www.mtbworldcup.co.uk

May 23-28 2011

BT Paralympic World Cup. The BT Paralympic World Cup is the largest annual international multi-sport competition in elite disability sport. Held in Manchester expect to see top names such as Eleanor Simmonds, Sascha Kindred, Liz Johnson and David Roberts compete in the pool. They will be joined by top names in athletics, 7-a-side football and wheelchair basketball. If you can’t make it to Manchester head to Channel 4 for television coverage.

More info: www.btparalympicworldcup.com

events to do: May 30 2011

Bupa London 10,000. This is one of the most popular 10k events in the country. It starts and finishes in St James’ Park and takes in many of London’s famous sights. It has a large field with 13,000 runners and is well organized by the same team behind the London Marathon, it always attracts great crowd support and has a fun atmosphere too.

More info: www.london1000.co.uk

June 18 2011

Ronhill Great Langdale Trail Run. This trail run is set in the heart of the Lake District and incorporates a 10k, a half marathon, and unusually, a walk. Runners and walkers will cover varied terrain, keeping people off the main highways to enjoy the wonderful scenery of the famous twin valleys of Great Langdale and Little Langdale.

More info: www.acs-events.co.uk

July 2-3 2011

Air Maiden. This women only freeride mountain biking weekend got great reviews last year. On the Saturday riders are split into small groups for a day of coaching and on Sunday the Air Maiden competition takes place. All levels are welcome and it’s a good chance to ride with a welcoming, like minded group of women. Held at the Glentress Freeride Park in Scotland.

More info: www.airmaiden.com

July 9 2011

Sheactive Every Woman’s Aquathon. Set at the Olympic venue for the London 2012 triathlon and 10K Swim, Hyde Park is also now the centerpiece for this new women’s aquathon. Two distances are on offer: the Novice event involves a 300m swim and 6.5km run, while the Challenge Yourself Distance is a 600m swim and 10k run.

More info: www.everywomansduathlon.co.uk

May 29 2011

WNBA Live. Women’s National Basketball Association (WNBA) will make its European debut at the M.E.N Arena this spring as part of Manchester Basketball Series 2011 - 2013. Atlanta Dream, the WNBA’s top scoring side last season, will face The Standard Life Great Britain Women’s basketball team, who will make their first ever Olympic appearance in London next year.

More info: www.men-arena.com

June 11-18 2011

AEGON International. This year’s event at Devonshire Park, Eastbourne, is set to witness some top class action, combining both ATP and WTA events. It attracts some of the world’s very best male and female tennis players who return year after year in a bid to lift the winner’s trophy, and make their final preparations before Wimbledon.

With stars like Kim Clijsters and Caroline Wozniacki already confirming their attendance, this year’s tournament promises to deliver world class competition that will keep you on the edge of your seat.

More info: www.lta.org.uk

26 June – 17 July 2011

FIFA Women’s World Cup 2011. Germany will once again be hosting a FIFA World Cup in 2011, only this time it will be the women’s turn to shine. Sixteen teams, including England, will compete at the World Cup finals with two-time defending world champions and host nation Germany one of the favourites. Hope Powell’s England squad face Mexico, New Zealand and Japan in the group stage.

More info: www.fifa.com/germany2011

For lots more ideas of events to enter and all the events to watch all year round log on to www.sportsister.com 34 www.sportsister.com

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