sportsister the heartbeat of female sport in the uk
Issue 6: May / June 2010
£2.50
where sold
What’s new... What works... What’s great...
*win*
a road bike and accessories from Evans Cycles worth over £700
Open water swimming – beginner’s guide Plus – win the kit you need to get started Summer surfing – board buying guide Saddle up – hit the mountain bike trails
New to running? Start gently with our easy to follow 5k plan
Anne Keothavong talks tennis *
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motivational
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start-line
Sportsister the heartbeat of female sport in the UK
Welcome to Sportsister’s May/June issue.
Photo: Sean Malyon
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The Sportsister team on location at the The National Tennis Centre in Roehampton: Sean Malyon, Danielle Sellwood, Louise Hudson, Anne Keothavong, Ellie Sellwood and Abigail Burgoyne.
features
regulars
Anne Keothavong Sportsister picks up its racket and has some time on court with Britain’s tennis ace.
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Filling the pages of Sportsister magazine is never hard – we are always spoilt for choice when it comes to deciding which sports to cover, which athletes to interview and what new products we want to tell you about. And this issue was no exception – we’ve been loving trying out open water swimming (read our getting started guide on page 17), enjoying our time on the tennis court with Anne Keothavong (this issue’s cover star – see page 8) and checking out what surfboard to buy for this summer’s waves (page 13). For those of you who are bike lovers, and we know lots of Sportsister readers are, read about our experience on a mountain bike course in the Lake District (page 20) or try your luck in our fantastic competition to win a road bike kit (page 21) – including a bike, pedals, shoes and a helmet, it’s a brilliant prize worth over £700. So whatever your sport, keep enjoying Sportsister! Louise and Danielle P.S. Don’t miss our fantastic subscription offer – £10 for the next 6 issues plus you will receive an adidas/Breakthrough Breast Cancer technical running tee worth worth £15 (see page 27).
online
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News and Views The latest news from the world of women’s sport.
Half Time 18 Our guide to what’s new…what’s good…what works...what’s worth spending your money on...what’s fun...
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20 Travel Saddle Up in the Lake District on a mountain bike skills course.
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. Training Plans Follow our plans to get you over the finishing line – whatever the distance.
21 Competitions Win a VIP trip to the Ricoh British Women’s Open, tickets to watch top flight tennis and a road bike plus kit from Evans Cycles.
Serve And Volley Get kitted out in time for Wimbledon with our 11 top picks for the tennis season. The Knowledge: Surfing A buyer’s guide to the best surfboards plus head abroad on a surfing holiday.
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Getting Started: Open water swimming 17 Bored of the swimming pool? Give open-water swimming a try, you’ll enjoy the incomparable feeling of swimming just as nature intended. Water Baby 22 Think surfing, open water swimming, diving and snorkelling – there’s something to suit all water babies. 24 Girls Active - Youth Sport Trust A special Girls Active page - dedicated to junior and school sport. 33 Put To The Test: Events Sportsister took part in the Women’s Running Network ‘Better Half’ half marathon. Read our race review here.
Wellbeing The best beauty products to pack in your suitcase this summer.
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29 4 Stars 5 Questions We ask four stars the same five questions, see what sailor Shirley Robertson has to say.
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Getting Started Guides If you are looking for a new sport to try make sure you check out our extensive collection of getting started guides – there’s sure to be something to inspire you. Horizon Fitness Cycling Blog Horizon Fitness Racing Team is a new women’s racing team from the UK aiming to develop the top cycling talent into future world and Olympics champions. Read the team blog exclusively on Sportsister.com. This Month Sportsister Loves… Our monthly round up of the latest and greatest products to hit the sports world.
Nutrition Energy bars are put to the test, plus some delicious healthy recipes.
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32 5km Training Plan Follow Sportsister’s 5km run plan to get you started with the running bug. 34 What’s On? Get inspired with our pick of the best sporty events to do and watch.
Competitions Keep an eye out for our latest competitions – we regularly give away kit, race entries and tickets to sporting events. Sportsister Newsletter Sign up for our free e-newslettter and have the latest features and competitions delivered direct to your inbox.
Sportsister founders: Danielle Sellwood and Louise Hudson Editorial Director: Louise Hudson Creative Director: Danielle Sellwood Commercial Director: Gary Cole Sales Director: Anne Mead-Green 01225 326 428 Business Development Director: Sally Lockyer Contributors: Nicola Joyce, Shannon Denny, Katie Gormley, Rachel Stansfield, Chris Knight, Claire Dunt and Erin Healey. 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
The science behind Amy Williams’ gold Amy Williams’ skeleton gold medal at the Vancouver Olympics was the highlight of the games for Team GB. According to her coach Andreas Schmid, Amy Williams is a supreme athlete - hard working, dedicated and very focused; but she is only 90% of the equation that makes a gold medal. The other 10% is thanks to science and its many forms - including the sled innovation led by UK Sport and BAE systems, as well as the sports psychology, performance nutrition, sport medicine, strength and conditioning and physiotherapy offered through the English Institute of Sport.
World Conference on Women and Sport The 5th IWG World Conference on Women and Sport is to be held at Sydney Convention and Exhibition Centre, from May 20-23, 2010 Ms. Rachel Mayanja, Assistant Secretary-General, United Nations and Special Advisor on Gender Issues and the Advancement of Women, will present a keynote address at the conference. Her presence will highlight the progress the IWG has made over the past three years in connecting the women’s sport movement with relevant divisions of the United Nations. In addition, a great line-up of high profile national speakers from government and industry have been secured. For further information and to register for the conference please visit: www.iwg-gti.org
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The sled
The world-first design features on the Blackroc sled include adjustable components as well as interchangeable structural parts, allowing bespoke design to suit the individual athlete’s size and sliding style. Now affectionately known as ‘Arthur’, the sled was designed by University of Southampton students Rachel Blackburn and James Roche, and the design and prototyping of the sled was supported by UK Sport Podium Innovation Partner, BAE Systems
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Trend Alert! Vertical Running... Photo credit: ©Giancarlo Colombo
The psychologist
Congratulations from us to...
Got an idea?
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A new craze has hit the world of competitive running, with its popularity soaring up and up; literally. If you’re finding that pounding the pavements is becoming a little - how can we put it – flat, then vertical running is the activity for you.
For those who already exercise, vertical running offers a great new challenge. Research completed by Milan University has shown that regular stair climbing not only increases fitness levels but also overall health and mental wellbeing. Add into the equation the fact that walking uphill consumes 10 times more calories compared with the same amount of exercise on level ground; it would seem that vertical running isn’t such a tall order.
Amy worked closely with EIS Sports Psychologist Deirdre Angella leading up to the Vancouver Games. “For Amy some of the work she did was aimed at harnessing the excitement of competition so that she could effectively transfer training performance into competition performance. We also looked at ensuring she followed as normal a routine as possible. This meant she had a simple focus which just allowed her to trust her ability, the work she has done and the thrill of sliding.”
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The successful team will work as sporty ambassadors to embody the spirit of Nike at each of their university campuses. Traversing a spectrum of sports from trampolining to capoeira; snowboarding to basketball; these girls demonstrate the myriad of choices available to make sport part of your life. Look out for them organising events at your university. www.nike.com/nikewomen
There’s no taking the lift in this sport, as participants race up the stairs of some of the world’s most iconic skyscrapers. Competitors on the Vertical World Circuit meet in cities including London, New York, Milan, Sydney and Barcelona to name but a few, to race up the tallest buildings in a matter of minutes.
British Skeleton’s Performance Director Andreas Schmid is nearly as famous as Amy. He recognised that taking an innovative approach to all aspects of training, preparation, kit and equipment could make the difference - he was right!
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Sportsister was thrilled to be invited to sit on the judging panel for this year’s Nike Selects. This band of sporty girls was chosen from the UK and Ireland’s top universities. We were looking for ambitious, stylish and inspirational young women, who are passionate about sport and live their lives with the strength and confidence sport gives them. This team of diverse athletes will be known as the Nike Selects.
Team Green Britain Bike Week 2010 June 19-27 www.bikeweek.org.uk The UK’s national celebration of cycling is back once again to encourage us all to get on our bikes. There are events happening all over the country, from commuter challenges to club rides. There’s heaps of advice on offer and skills training too. The aim is to encourage half a million people to join in events, rethink their everyday journeys and switch to cycling as the most convenient way to get around. Count us in!
The coach
UK Sport are looking for ideas to help athletes win more medals in 2012, and will finance the best ideas with up to £25,000 in research funding. More info: www.uksport.gov.uk/ideas4innovation
Nike Selects
For more information: www.verticalrunning.org www.skyrunning.com.
Harriet Farish and Paul Enoch who broke the Devizes to Westminster 125 mile canoe race, mixed doubles record by five minutes in a time of 17 hours 30 minutes. The 17 year old record was previously held by our very own co-founder Danielle Sellwood with her partner Brian Greenaway - well done both!
Anne is wearing: Wilson Yarra Top (£29.95) Wilson Garden Skirt (£34.95) Wilson Tour Vision Shoe (£79.95) Stockists: www.wilson.com
Anne Keothavong It’s been a roller coaster 12 months for British tennis star Anne Keothavong. A year ago she was enjoying the best form of her career, resulting in her breaking into the top 50 for the first time. But a knee injury stopped her in her tracks. Sportsister’s Louise Hudson joined her for a day on the training court to find out what life is like on the tennis tour. You don’t hear all that much about Britain’s female tennis players but last year was a top year for them. For the first time in nearly two decades there were three British women ranked in the top 100 – Keothavong along with Elena Baltacha and Katie O’Brien. Laura Robson was ranked as the world’s number one junior while Heather Watson won the US Open girl’s tournament and Sarah Borwell reached a career high doubles ranking of 76. Tennis rankings can be a complicated business and to compete on the WTA tour, the premier league of tennis, you generally need to be ranked inside the top 100. After peaking at 48 in February of last year Keothavong was ranked 55 when she collided with a fence during a doubles match at the Bank of the West Classic in Stanford, California. A scan revealed a tear to both the anterior cruciate ligament and the meniscus in her left knee meaning no more tennis for the rest of the season. She’s just coming back to full fitness now, and thanks to the protected ranking system which allows her to use the ranking she was on at the time of injury she can still enter up to eight WTA tournaments, including one grand slam (she’s chosen the US Open), this year. For the rest of the season she will need to play in the ITF, which is the second tier of tennis, until she climbs up the ladder once more. “Last year I didn’t play any ITF events and as a player you want to be on the WTA tour and play big tournaments week in week out. That’s where the points are and they are all major events. That’s what you want to play tennis for,” she tells me.
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“But it is part of the process and there’s no way around it and unfortunately I’m not like Kim Clijsters who can just come back in and win every tournament! She’s quite special! For the rest of us there’s no short cut, you have to work your way back up.
“I’m still highly motivated myself because I know there’s still so much for me to achieve and I can improve my game more. It’s just the consistency at the moment that I’m lacking, but when you’ve been out of the game for that long it’s only normal. Hopefully it won’t be too much longer before I can get back and compete at the biggest tournaments regularly.” This kind of injury would usually take around nine months rehabilitation, but Keothavong is back playing matches after just six. I suggest it can’t have been easy for her watching her ranking fall and losing her spot as British number one to Elena Baltacha. “I think there’s more competition now in British women’s tennis and having been (British) number one for so long, yes it was a bit hard. But I couldn’t do anything about it. If you’re injured you’re injured, and if you can’t play you can’t play. I think that what the other girls are doing is great, but I can only worry about myself.” And her worries for now are about going out on clay for the first time
since that knee injury. She’s preparing for the French Open, and on the day I meet her, is waiting to hear if she has got an automatic spot or will need to go through qualifying. But the softer, less stable clay surface is making her nervous. After that her thoughts will turn to her favourite, if not her most successful tournament, Wimbledon. So what’s her aim this year? “Oh I don’t have a good record on the grass! I wouldn’t say that grass is my best surface, but you know it’s Wimbledon and everyone wants to do well. Especially being British, that’s where you receive the most support and where your friends and family can come and watch you and you can stay at your own home.” The twenty six year old then launches into an animated discussion about having just bought her first flat in Wimbledon, so that she’s much nearer to the tennis centre at Roehampton where she trains, “Fifteen minutes it took me to get here this morning, fifteen!” Prior to this when she’s not been on the tennis tour she has lived her whole life in Hackney, on the other side of London, where she first learnt to play tennis on the local courts.
“I grew up playing at Hackney Downs and Highbury Fields. It’s been quite a big progression! My dad introduced me to tennis; he is a big tennis fan. Both of my parents are from Laos, and my Dad came via Russia in the 70s and one of the first things he did when he got to England was go to Wimbledon to watch tennis. “He was the one who introduced me, my older brother and sister to tennis. When I was younger he was the driving force behind it. As tennis parents go he wasn’t a pushy parent, but without his guidance and influence I don’t think I would have ever been a professional tennis player. I just wouldn’t have considered it as a career. “He’s probably my biggest fan – in fact he’s probably the biggest tennis fan out there! If he comes to a tournament he will literally sit and watch tennis all day and you can’t get him away.” While neither her mother nor father plays, her sister also competed at national level and her brother is a professional umpire. “It’s great to have a family member at tournaments but unfortunately he can’t umpire any of my matches!” But it does help her having a friendly face around, to deal with life on the road. “Having had the six months off that I did, it was great in one way because I was able to spend some time here in London with my family and friends and have a bit more of a normal life. “Now that I am back playing I’m taking flights every week, going from one tournament to the next. That side of things is hard. “I work with two coaches (Nigel Sears and Luke Milligan) and my fitness trainer (Steve Kotze) and I like to try and change it up and travel with different people so that it’s not just that one person week after week. That would get too hard, and I know I’m not the easiest person to be around 24/7! Photography: Sean Malyon www.seanmalyon.co.uk Styling: Danielle Sellwood Hair and make-up: Abigail Burgoyne using MAC cosmetics and Jemma Kidd hair products. Shot on location at: The National Tennis Centre, Roehampton.
“It is quite intense and it’s quite emotional. You can be up and down day to day. A lot of how you feel is reflected in your matches. It’s quite a fast pace and highly charged way of life but it’s good and I enjoy it. But it’s not a career forever! “But you know I just feel fortunate for the life that I can have because it’s a hobby, it’s a sport, it’s a job that I love to do. So there is the downside of being away from home and family and friends but the upside is having a job that you love. I play sport to earn a living and that’s an amazing, priviliged position to be in.”
Fact file:
Name: Anne Keothavong Nationality: British Date of birth: September 16 1983 Born: Hackney, East London Plays: Right-handed, two-handed backhand Career-high singles ranking: 48 (Feb 2009) Trains at: National Tennis Centre, Roehampton, London Fastest ever serve: 115mph Favourite surface: Hard court Tennis hero: Monica Seles Dream doubles partner: Roger Federer
Tennis to watch this summer AEGON Classic June 7-13, Edgbaston Priory Club, Birmingham. www.lta.org.uk/Watch/AEGON-British-Tennis-Series AEGON International June 12-19, Devonshire Park, Eastbourne. www.lta.org.uk/Watch/AEGON-British-Tennis-Series Wimbledon June 21 – July 4, Wimbledon, London. www.wimbledon.org
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Serve And Volley Nike Sportswear Grand Slam Polo Price: £30.00 Colours: Blue (shown), Black, White, Pink, Green and Yellow Stockists: www.nikesportswear.com
Casall Tennis Box Back Vest Price: £42.00 Colours: Vivid Green (shown), White, Paradise Pink and Black Stockists: www.casallstore.com
Fila Long Placket Polo Price: £27.99 Colours: Red (shown), White and Navy Stockists: www.fila.eu
Sweaty Betty Easy Tennis Vest Price: £35.00 Colour: White/Teal Stockists: www.sweatybetty.com
Sweaty Betty Masters Tennis Skort Price: £45.00 Colour: White Stockists: www.sweatybetty.com
Casall RapiDry Tennis Dress Price: £79.00 Colour: White Stockists: www.casallstore.com
Nike Fly Bold Sister Lo Trainer Price: £65.00 Colours: White (shown), Yellow and Black Stockists: www.nikestore.com
Zoca Tennis Dress Price: £55.00 Colour: White Stockists: www.zocaactive.com
Anything goes on the tennis court this summer. From all-white to bold brights you can mix and match to find the perfect on court look.
NikeWomen Love Game Peek-A-Boo Tennis Dress Price: £45.00 Colour: Gold Stockists: www.nikestore.com
Asics GEL Resolution 2 Price: £85.00 Colour: White/Lightning/Poppy Red Stockists: www.asics.co.uk
Fila Tennis Skirt Price: £27.99 Colours: Navy (shown), White and Bluebell Stockists: www.fila.eu
adidas Adilibra Tennis Dress Price: £32.00 Colours: Pink (shown), White, Orange and Yellow Stockists: www.shop.adidas.co.uk
Casall Woven Tennis Shorts Price: £55.00 Colours: White (shown) and Black Stockists: www.casallstore.com
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Photos: Graciegirl / Swell Pictures
Be a girl in the curl Having only ridden my first wave in the 21st century, I don’t know what it’s like to be the solitary woman in the lineup. I can’t imagine what it would be like to enter a surf shop and find wetsuits exclusively in men’s sizes, or to be unable to find a surf camp with coaching sessions especially for girls. But Californian Heather Hudson knows exactly what that feels like, which is why the first-time filmmaker was perfectly positioned to tell the story contained in The Women and the Waves. The film documents the experiences of 10 female surfers aged 17 to 64 as they make their mark in the water. Weaving interviews together with archival and new high-definition surfing footage, it’s a tribute to early female pioneers who paddled out into all-male lineups and charged waves where women had previously feared to tread, as well as an examination of what it means to be a girl in this unusual and addictive sport. Since its debut last year, The Women and the Waves has been an official selection at 13 film festivals, and has been screened in front of audiences from Santa Barbara to Santa Cruz and from New Zealand to New York. Its thoughtful observations have broad appeal across geography – not to mention gender. “Men do come up after screenings thanking me,” Heather says, “because a lot of them have wives and girlfriends and daughters that surf!” Shannon Denny. www.thewomenandthewaves.com
The Knowledge: surfing Get the inside scoop for great summer surfing.
Surf retreat:
3 of the best boards
Named after the Costa Rican phrase meaning ‘enjoy life’ Pura Vida surf and yoga retreats stick to this mantra. Your week long stay in the beautiful village of Malpais on the Costa Rican Pacific coast will be packed with surf lessons on the abundance of local breaks. There will also be time for yoga, swimming, spa treatments, snorkelling and hiking – you can event take Spanish lessons too if you like. They cater for all levels from beginners to advanced. It would make a fantastic holiday with girlfriends or on your own. Prices start from $2095. www.puravidaadventures.com
Looking to buy your first surfboard? The nice guys at Loose-Fit, one of our favourite surf stores, have picked out three of the best boards for Sportsister’s to buy.
1. Loose-Fit Corona Carpet Size: 7’2” £540
This may be the easiest board to surf in our shop! It is super easy to paddle, catch waves and turn. It has a 2+1 fin set up (one big in the center and two small on the rails) and is a graceful and flowing board that will work on a multitude of waves - from little knee high waves to double over head pumping surf.
2. 4 Degrees West Mini Mal Size: 7’6 £300
This is a fantastic quality budget board that is designed for the beginner to intermediate surfer. It’s 100% handmade from PU foam and fiberglass with a 3 fin (thruster) set up for total ease of use. It’s designed to be easy to paddle, therefore easy to catch waves but the width makes it stable allowing the surfer time to get to her feet.
3. Loose-Fit Churchill Noserider Size: 9’2 £715
This is a classic style single fin nose riding long board, designed for long rides on little waves. It has soft 50/50 rails, which allow the water to flow over the tail of the board and and gives the rider all the time in the world to hang her toes over the end. A true classic in the mellowest of the senses. www.loose-fit.co.uk
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Surf schools with all-female coaching staff • Hibiscus Women’s Surf School, Newquay, Cornwall www.hibiscussurfschool.co.uk • Walking on Waves Surf School, Saunton, Devon www.walkingonwaves.co.uk
Surf coaching weekends for women
• Girls on Waves Surf Weekends in Croyde, Devon, 15-16 May, 12-13 June, 17-18 July and 18-19 September www.surfsouthwest.com/girlsonwaves.asp • Surf Sistas Weekends in Newquay, Cornwall, 11-13 June, 9-11 July, 13-15 August, 10-12 September, 1-3 October www.surfsistas.com • Surf.Chick weekends in Bude, Cornwall, 11-13 June and 10-12 September, www.elements-life.co.uk/surf.chick • SurfGirl weekends in Newquay, Cornwall, 17-18 July and 25-26 September www.englishsurfschool.com/courses
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H 3
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sportsister promotion
Good Stuff
Don’t miss! The opening match
June 11 South Africa vs Mexico – Johannesburg
England’s 1st group game June 12 England vs USA - Rustenburg
love football?
The countdown has begun to the kick off in South Africa. Football fans the world over are gearing up to support their teams in the 2010 FIFA World Cup. But even if you can’t make it out to the host nation, there’s plenty going on closer to home to make you feel part of the action.
England’s 2nd group game June 18 England vs Algeria - Cape Town
England’s 3rd group game June 23 Slovenia vs England - Port Elizabeth
Tour of Manchester United While Rooney and the boys are doing it for England in South Africa head to one of the UK’s top football cities for a tour of Old Trafford. Experience the ‘Theatre of Dreams’ first hand as you sit in the heights of the North Stand for a bird’s eye view of the pitch, stand in Fergie’s spot in the dug out, sit in the Home changing room at your favourite players peg and imagine the roar of the crowd as you emerge from the player’s tunnel. Tour of Manchester United for two (£26.00) - a single voucher valid for two adults. Family Tour of Manchester United (£39.00) - a single voucher valid for a family of up to two adults and three children. Available on lastmintue.com
Watch on the big screen with the footballers themselves Why cram in to your local pub with every other football fan in town when you could be watching England v USA in a dedicated World Cup lounge in Bristol? First you will have a three course meal followed by speeches from ex-Arsenal and England midfielder Paul Merson and ex-Watford player and former Bristol City manager Gary Johnson. Then England’s crucial first group match will be shown on a big screen, making it the perfect choice if you would rather watch in comfort and more luxurious surroundings. A must for real football fanatics.
England v USA - World Cup Big Screen Event tickets - Bristol - Saturday June 12, 2010 - £74.02 Available on lastminute.com
Where to stay?
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The Grand hotel is in the heart of Bristol city, close to all of the finest attractions including the SS Great Britain and within easy walking distance of the city’s main shopping district. Rooms start at £69.00. Available on lastminute.com
(c)iStockphoto.com
Sports mad? Combine cricket and football One day, one ticket, two fantastic sporting events. Head to Edgbaston cricket ground in Birmingham which is hosting a special World Cup lounge for England’s final group stage match against Slovenia. You’ll be joined by the leading football personality Barry Fry who will be speaking after your three course meal. There will be big screen coverage of the match and then you will also receive a complimentary match ticket to watch Warwickshire v Leicestershire playing Twenty 20 cricket live. England v Slovenia - World Cup Big Screen Event package. Edgbaston Cricket Ground, Birmingham. June 23, 2010 - £88.13. Available on lastminute.com
sportsister promotion
Good Stuff
hate football?
* Adrenaline burst Experience all the fun of skydiving without having to jump out of a plane in the world’s largest skydiving wind tunnel. A giant propeller blasts air up to 170mph and as you are suspended in the airflow you can experience an extremely realistic simulation of freefalling - without being more than a couple of feet off the ground. Go indoor skydiving in a tunnel that was originally built in 1950 by the MOD to better understand aerodynamic forces. It’s a truly unique experience, plus you can take a friend for free.
Don’t panic if football is not your thing. While it may feel like the whole world is going crazy for the sport, you can still escape from it all. Football….what football?
Indoor skydiving - exclusive offer - friend flies for free plus free DVD - only £69.00. Available on lastminute.com
* Bikes beat balls ! Leave the football behind and head to Austria for an 8 day/7 night unescorted cycle tour along the River Danube. The banks of the Danube in Austria are home to many impressive castles and fortresses, a legacy from the days when it was an important gateway between East and West. Nowadays it’s a beautiful, tranquil river which winds its way past pretty villages and the vineyards of the Wachau while cycle tracks on both banks allow you to enjoy the best of its scenery.
Gym bunnies
Enjoy 5 days of easy cycling between the cities of Linz and Vienna, with plenty of time to explore the attractions of each area and comfortable hotels to relax in in the evening. Plus there’s not a football in sight! Danube cycle tour including flights, transfers, accommodation and bike hire from £699. Available on lastminute.com
* Board time Mountain boarding is an extreme sport that has really exploded in the UK over the past few years and is seriously good fun.
(c)iStockphoto.com
Get active... As England was the only home nation to qualify for the World Cup you don’t need to go too far away to leave the big screens and football fans behind.
A mountain board is a cross between a skateboard and a snowboard which can be used on slopes covered by grass or sometimes dirt. In this three hour experience you’ll really put your balance and nerves to the test. Introduction to Mountain Boarding - 50% off – from £20.00 Available on lastminute.com
Nestled on the rugged Ayrshire coastline in Scotland, Turnberry is a five star resort where you can enjoy sophisticated accommodation, world class golf, revitalising spa treatments and thrilling outdoor pursuits in a truly beautiful 800 acre estate. The sweeping views over the links, down to the beach and over the Ailsa Craig, are scenes that have changed little since the hotel first opened its doors in 1906. Enjoy fishing, riding, mountain biking and archery for the ultimate outdoor pursuits break. Turnberry, A Luxury Collection Resort, Scotland - 5* - from £204.00. Available on lastminute.com Terms & conditions apply to all deals please see lastminute.com for full details
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Getting Started:
Open water swimming
Bored of the pool? Give open water swimming a try: you’ll get all the physical and psychological benefits of the sport without the chlorine. By taking the activity outside, you’ll enjoy the incomparable feeling of swimming just as nature intended. Read Nicola Joyce’s guide to get you started. What’s it all about?
Open water swimming has been growing in popularity over recent years, but its inclusion into the Summer Olympics in 2008 thrust the sport into the spotlight. There are now training venues all over the country and plenty of events to enable new and established open water swimmers to test their skills. “Wild swimming” tends to refer to non-competitive, relaxing dips in natural bodies of water, taking your time to enjoy the experience of viewing the world from the water. “Open water swimming” is outdoor swimming focused on training and fitness, often working towards the goal of an event.
Who does it suit and what will it do for me?
The great thing about swimming is that it suits anyone. It’s non-impact, so even those carrying an injury can enjoy it. Of course, open water swimming tends to be colder than swimming in a pool, and it’s carried out in natural bodies of water such as lakes, rivers or the sea which won’t suit everyone. But if you don’t mind getting a little chilly (you can wear a wetsuit) and aren’t too nervous, you’ll be able to join the rest of us in enjoying this great sport.
How fit do I need to be?
Helen Gorman, a former British masters open water champion, says: “You need to be a confident swimmer prepared to deal with different conditions, but a wetsuit will provide extra warmth and the buoyancy to stop and float at any time. You’ll never be too far from dry land - unless you take on a really big challenge, of course!”
What stroke can I use?
The great thing about open water swimming is that you can do whatever stroke you like and take it at your own pace. Helen Gorman explains how to train: “Front crawl is fastest, but many people prefer to do breaststroke. Build up your distances gradually, challenging yourself to swim for longer or cover more distance each time. As with any sport, consistency is key, so stick to a regular routine of swimming two or three time a week and you will see big improvements. If you want to be competitive, combine training in open water with interval training in the pool and get a coach to look at your technique. Just remember to keep it fun!”
Where can I swim?
By far the best approach is to swim at approved and staffed open water venues. It’s safer and you’ll be able to receive coaching if you want it. They also tend to have showers, hot drinks and sometimes a cafe - bonus! A good place to start when searching for your local open water swimming venue is www.tri247.com. Alternatively, get in touch with your local triathlon club. They will all train somewhere over the summer! There are companies, like Human Race events, who host coached open water swim days - see www.humanrace.co.uk for more in-depth information.
What kit do I need?
Swimming isn’t a kit-heavy sport but you’ll need to add a few extra things to your bag for the open water. Firstly, and perhaps most importantly, is a wetsuit. Most mass-participation swims and events like triathlons and aquathlons either allow or insist on wetsuits. Swimming wetsuits are different to surfing ones, so buy (or hire) wisely. Look to your local triathlon shop for guidance and try before you buy. Other kit must-haves are a swimming hat (the thicker the better, or try layering two), goggles (tinted or mirrored lenses are good for different light conditions) and earplugs. Don’t forget to pack a towel and extra layers for dressing afterwards, including a hat, socks and gloves. Better to have them even if you don’t use them!
Safety first. If you swim at approved venues your open water experiences will be as safe as they can be. Still, it’s worth taking a few precautions.
Water knowledge: Either learn enough about tides, currents,
waves, wind and sea conditions to be able to make an informed judgment about water safety, or find a trusted advisor who can help you. Good people to get friendly with are fishermen, sailors and kayakers, not to mention lifeguards. Communication: At a training session, tell the organisers what you’re doing (and follow their instructions). Elsewhere, make sure you’ve told the lifeguard or at least another water-user. Have someone on shore to carry your kit and keep an eye out for you. Keep to shore: In the sea or any other really big body of water, swim parallel to the shore rather than out and back. Buddy up: Never swim alone, and try to find a fellow swimmer who is a similar speed and ability so you can swim near them and keep an eye out for each other. Keep warm: Risks from submerged hazards and water conditions will be minimised at organised sessions, but there’s still danger from hypothermia. Even mild cases can cause problems, so learn to spot the signs (both in yourself and others) and know what to do if it strikes. Always take extra layers to dress in after your swim, put a warm hat on your head whilst you’re drying off and sip on a warm drink.
Events:
The British Gas Great Swim series: www.greatswim.org The Outlaw Swim: www.onestepbeyond.org.uk The East Midlands Big Swim: www.eastmidlandswimming.org
Win! An open water swimming kit from Speedo worth over £300 This fantastic prize gives you everything you need to get started in open water swimming. The most important piece of kit you need, and the most expensive bit, is your wetsuit. Speedo’s STR Comp wetsuit, worth £210, is specially designed for those just starting out in open water swimming. Not only will it provide you with buoyancy and thermal protection with 4mm insulation thickness, it’ll speed you up thanks to the low water absorption and smoothskin surface that reduces resistance. You’ll also win Speedo’s STR Pro swimcap which is ideal for open water as it’s made from 3mm seamless neoprene. The Biofuse® Rift goggle is a hybrid mask with SpeedoBiofuse® technology for maximum visibility and comfort. The ultra anti-fog impregnated lenses provide excellent clarity and offer UV protection. Finally you will also win a rucksack to store all your gear in. It’s packed with features including a handy removable wet/dry bag and for triathletes there’s even a transition mat for changing during a race. How to win: Just head to sportsister.com and click on the Competitions button in the top-right hand corner of the homepage.
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....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* A Workplay hydration pack and waist bag
Put simply, the new range of Workplay sports bags for women are amazing. The attention to detail is incredible - not only do they have a myriad of pockets and features to organise your kit, but they are also meticulously engineered to fit the female form perfectly. Our favourite is the Mercury Active Backpack. It features a hydration system, 360 degree reflective panels, pockets for snacks, phone, mobile music devices and more - plus we love the pop of bright red lining and fleecy trims for comfort. Workplay is giving away a Mercury Active Backpack worth £39.99 and a Fleetfoot run and walking bag worth £22.99 to one lucky Sportsister reader. Just head to www.sportsister.com to enter.
Website: Poppysports.com Launched by a Brit living in Boulder, Colorado, Poppy Sports is a great new online store packed with active gear for active women. All the usual sports are covered including running, cycling, triathlon, yoga and hiking but the mix of brands is a bit more out of the ordinary. Poppy Sports has carefully hand picked around 20 sought after brands with most of them either not available or hard to find in the UK. Plus they specialise in shipping to the UK market and offer great delivery deals working with Bundle Box, experts in transforming cross border commerce. In a nutshell, this means low international shipping charges with delivery times of about eight days - door to door and with all taxes and duties taken care of. Check out our extended feature on Sportsister.com for news about Poppy Sports training camps too. www.poppysports.com
“As a long-time fan of edamame beans I was particularly excited when a pack of Pod bites landed on my desk. Edamame have been hailed for their super food qualities and now come coated in chocolate or yoghurt making them a great treat for sweet tooths too.” Louise, Sportsister Editor They are currently available at Harvey Nichols and Selfridges priced from £2.95. www.podbites.co.uk www.workplay-bags.com
We can’t wait to book our trip to the Coconut Bay Beach Resort & Spa in St Lucia as they have just launched 2Elements, a new kitesurfing school. Thanks to the warm waters, state-of-the-art technology at the on-site facility and fantastic instructors it’s the perfect place to learn a new sport while on holiday. The 2Elements Water Sports Centre provides the latest in high-tech kite surfing equipment featuring camera enhanced helmets complete with internal radios.This is so surfers can communicate with instructors on land to help perfect their technique. All guests receive a complimentary taster lesson, and you can be taught in private one on one sessions or in small groups. A full beginner’s course is available for $400 per person which includes 10 hours of lessons and you will receive an International Kiteboarding Organisation (IKO) certification card. Best kitesurfing conditions are from December to August. www.cbayresort.com What is kitesurfing? Kitesurfing is a hybrid of surfing, wakeboarding and kite flying. It is also closely related to windsurfing; in fact many of the first kitesurfers were windsurfers or surfers too. The first skill you will have to master is flying a kite as it is that which powers you. The next step is to take to the water - your feet are strapped to a board similar to a wakeboard, while a harness connects you to your kitesurf kite which pulls you across the water. Once up and running you can learn to wave hop, pull tricks or just enjoy the ride! Head to sportsister.com to read our getting started guide to kitesurfing.
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Travel inspiration
The Barefooting Alternative
You can’t have failed to notice the buzz around barefoot running recently in the sports world. Fivefingers has been one of the footwear brands leading this trend. But these shoes are not just popular with free runners - climbers, triathletes, cavers, sailors, surfers, yogics and even capoeria dancers all love them too thanks to them providing all the benefits of going barefoot but with a non slip, protective grip. We tried them for stand-up paddle boarding and kayaking and loved the natural feel they give. www.fivefingers.co.uk
Hot New Brand LOUP New York based Loup is a breath of fresh air for the tennis world. Now in its second season this small collection of super sweet tennis and workout wear boasts looser fits and modern silhouettes. The functional easy care fabrics are wrinkle-resistant, breathable and durable. But the real reason we love this brand is for its attention to small stylish details not often seen in sportswear such as ruffles and pin tuck accents. It’s currently only available in store in the US, but you can buy online on their website which will ship to the UK. www.louponline.com
Tasty...
Crips
These oven baked wheat and potato chips are a healthier alternative to your mid afternoon bag of crisps. They’re nearly four times lower in fat than traditional crisps and have no artificial colours or preservatives, are GM, MSG and trans fat free and suitable for veggies. Our tester thought they were like a cross between a crisp and a Mini Cheddar, only better – sounds good to us! They come in five different flavours and are available at Waitrose, Budgens and over 500 independent cafes, bars, delicatessens and farm shops across the UK. www.cripsnacks.com
Zumba Mania... The latest craze to sweep the fitness world is Zumba. With over 6 million fans in more than 75 countries, the Zumba party has finally reached the UK with classes at Virgin Active gyms nationwide. This high-octane dance class, started by Beto Perez, features interval and resistance training thanks to its fast and slow rhythms. Head to sportsister.com to read out review of the class. www.zumba.com.
Rapha Respond to Riders Requests... On a rainy Thursday in the centre of Regents Park a group of keen cyclists gathered to witness a fashion first; the launch of a women’s collection by cycle apparel specialists Rapha. At long last Rapha, famed for their fine detail and finishing touches, have answered the demands of the female cyclist and produced a capsule women’s range. The emphasis is on performance and practicality – there isn’t a floral pattern or bright colour in sight. Instead the collection is a take on the classic men’s items, this time designed for the female form. Developed over two years, the range includes three items – the stowaway jacket (£165), the classic jersey (£125) and women’s cycling shorts (£135). All are made in the same material and with the same attention to detail as the men’s collection, resulting in the perfect apparel for any keen road racer. The stowaway jacket is windproof, water resistant and extremely breathable, making it ideal whatever the weather. Available in cream and red, it is cut to be longer in the back but wider in the hips to prevent flapping and ensure maximum comfort. The jersey is based on Rapha’s original classic and is available in black and red. Cream arm warmers are included to complete the stylish look and make the product versatile enough to be used in any season. The final product, black cycling shorts, feature a high waistband for a snug fit. They are cut longer for a more flattering silhouette and include padding that has been specially designed for women. All items are available in sizes x-small to x-large and are available to order at: www.rapha.cc/products/womens
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Travel: Saddle up! As most of us have ridden a bike since we were small it’s not always the first thing we think of taking a lesson in, but Sportsister’s Louise Hudson headed to the Lake District to try out a mountain bike skills course and see if it makes a difference to her time on the trails. I’ve done a bit of mountain bike riding, but I would still class myself as firmly in the novice category. Most of my riding has been done with my boyfriend, who is more experienced and if I’m being honest a bit more of a gutsy cyclist. As a result I often end up getting frustrated at myself for not being able to keep up and riding on sections of trail that I’m not confident about getting down in one piece. Not surprisingly, this doesn’t seem to be improving my riding at all. Perhaps a skills course is just what I need to increase my confidence and learn the basics of this thrilling sport? The Lake District is home to some of the UK’s best off road biking and I was invited to attend a course close to Penrith run by Cycle Active. Chris Ford set up Cycle Active in 1996 and has since taught skills courses to everyone from members of the armed forces to the Olympic Talent Team; surely he could get me biking better than ever before! I started at Brougham Hall where Cycle Active is based. It’s the perfect place to brush up on some core skills before heading out on a trail. “Whoever joins our course, whatever they think their skill level is, we like to work with them in the grounds of Brougham Hall,” Chris tells me upon arrival. “If you take away all of the dangers and the pressure by learning on the grass then you can really open people up to progressing.” After getting my seat position right (it should be in line with your hip bone) we talk through the gears. After that it’s on to braking. “A lot of people’s problems with mountain bikes actually come from their confidence as much as personal ability. Learning how to use the brakes in a really secure way addresses this,” Chris explains. “It sounds really simple but by using the angle of your feet to make sure all the force of your body goes through the bottom of the pedal means that you never skid. You almost entirely eliminate the risk of going over the handlebars.” That sounds reassuring and after a short time riding in the grounds, I’ve mastered the braking technique. While it seems obvious to know how to stop correctly, before this lesson I was unaware of the body position I should adopt or how my feet should be on the pedals. Knowing that I could stop safely however steep the trail was a big confidence boost. From brakes to corners; again something most of us would assume we know. But not necessarily so, Chris tells me. I soon find out that going round corners smoothly and quickly requires lots of different elements to be mastered simultaneously. I tried to build up from the basics by dropping my outside foot down and pointing my inside knee into the turn. From there I learnt to lean the bike and then turn my shoulders and head as I came through the corner, so I can help guide the bike out of the turn and start looking for the next bit of trail. All sounds straight forward but it took some mastering to remember all the elements in succession. Then it was time to take my new found skills out in the woods, just a short cycle away from the Cycle Active centre. Chris was armed with his video camera so I could watch myself in action, and really understand his critiques. This was a great way of improving my body position and ensuring my feet were in the correct stance on the pedal, after all the camera never lies.
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Top tips for beginners Anticipate gear changes. Don’t leave it too late as you don’t want to be changing gear going up a steep hill or when you are pedaling really hard. Master correct braking technique and your confidence will rocket. When braking use the angle of your feet to make sure all the force of your body goes though the bottom of the pedal. When cornering drop your outside foot down and point your inside knee into the turn, all the weight will then go right down through the bottom of the bike and make it really stable. Focus on getting the speed into the corner correct so that you don’t have to touch the brakes while you are turning. For very steep, long climbs on loose ground stay seated but slide to the front of the saddle. When you want to lift the front of the bike over roots, logs or other obstacles pump don’t lift! We also worked on lifting the front of the bike so you can get over roots and logs. While you naturally try to lift the front of the bike, Chris instead teaches me to pump the front wheel and handlebars which springs it up and then the bike very easily sails over small obstacles. This technique is a key building block for progressing into an intermediate or an advanced mountain biker, and once you have it mastered you can use it to ride over drop offs and for bunny hops too. The final part of the day concentrated on technique for getting up hills, probably one of my least favourite parts of bike riding! I’m starting to feel quite shattered by this point, and despite having a great pair of padded shorts on, my rear is also feeling it. At least I won’t be sitting on the seat for this bit, or so I thought. My natural instinct when going up a hill is to stand up, but for very steep or long climbs or ones on loose ground this isn’t the case. Chris managed to find a hill that ticked all three of these boxes for me to practice on! As soon as I lift from the saddle there is very little weight going through to the back wheel, and once I pedal my wheel spins and the bike stops moving. So I learn to remain seated but slide to the front of the saddle, pedaling very smoothly so I have a continuous supply of power to the back wheel and that, in theory, will get me up any steep climbs. The next day I head out on a fantastic trail that Chris thinks has one of the most scenic downhills in the whole of the Lakes. A big claim, but I wasn’t disappointed. The long descent brings you down the side of Ullswater, and it’s spectacular. The ride is challenging without being unmanageable and my new found skills are put to good use as I ride across all terrains, with some fairly long climbs and that brilliant descent. I’m certainly a more confident rider, and feel like I am now in control of the bike rather than the other way round. Cycle Active – call Chris on 01768 840 400 or visit www.cycleactive.co.uk for more information. Prices start at £195 for a private day lesson. Sportsister stayed at Brooklands Guest House in Penrith www.brooklandsguesthouse.com
Competitions
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Win a pair of VIP hospitality tickets for the 2010 Ricoh Women’s British Open
To celebrate this year’s Ricoh Women’s British Open, Sportsister has teamed up with the championship organisers to offer a lucky reader the chance to win a fantastic pair of VIP hospitality tickets to attend the event. VIP hospitality will be provided within the exclusive Championship Club overlooking the 18th green. This is the perfect place to relax, enjoy complimentary fine food and drink and savour the atmosphere of the day. The Royal Birkdale Golf Club hosts this year’s championship which is played from July 29 – August 1, 2010, and last year’s winner, Catriona Matthew from Scotland, will be looking to defend her title against an exciting field boasting the world’s top players. The LPGA’s newest major winner Yani Tseng, European number one Suzann Pettersen, American Michelle Wie and current world number 1, Lorena Ochoa are just some of the star names that will grace the North West in an event that promises to be one of highlights in this year’s golfing calendar. If you want a chance to see the world’s leading players in action at the historic Royal Birkdale Golf Club this summer then just head to sportsister.com and click on the Competitions button in the top-right hand corner of the homepage.
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Win a bike plus accessories worth £700 Win VIP tickets to the 2010 British Open Golf Win tickets to the 2010 Aegon Tennis Classic
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Win a road bike and accessories from Evans Cycles worth over £700
Are you looking to make the most of the summer by doing more cycling? We have got the perfect prize for one lucky bike loving Sportsister reader. We’ve teamed up with Evans Cycles to give away a Pinnacle road bike worth £549.99, plus we are throwing in some new pedals, some clip in shoes and a helmet meaning you will be fully kitted out for a cycle packed summer.
The Pinnacle Aura Flight 2010 women’s road bike is an excellent introduction to women’s road cycling. It features a quality lightweight aluminum frame and comes complete with curved rear seat stays for improved riding comfort. While it comes with pedals that have toeclips and straps we are also giving away a set of Look Keo Easy Road Pedals (£42.99) to get you started with clipless pedals. Look Keo road pedals are one of the most popular pedals on the market and this model is the entry level pedal of the range, it features a glass reinforced polymide body and a chromoly axle for strength. You’ll need some cycling shoes to use with your new pedals and the Specialized BG Spirita D4W Women’s 2010 Road Shoe (£69.99) are a great performer for any road enthusiast, with casual styling, an efficient sole and supple upper. Finally you will also get a Specialized Echelon Women’s Helmet (£49.99).
If you want a chance to win this great prize then just head to sportsister.com and click on the Competitions button in the top-right hand corner of the homepage. Pinnacle Aura Flight 2010
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Win a pair of tickets to the 2010 Aegon Tennis Classic
We’ve got a pair of tickets to giveaway for quarter finals day (June 11) at the 2010 Aegon Tennis Classic. Held in Birmingham, the event is one of the key grass court tournaments in the build up to Wimbledon. Maria Sharapova has already confirmed her entry and also look out for Britain’s leading talents Elena Baltacha, Katie O’ Brien and Sportsister cover star Anne Keothavong. If you want a chance to win this great prize then just head to sportsister.com and click on the Competitions button in the top-right hand corner of the homepage. Photo credit: James Jordan
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Specialized Echelon Women’s Helmet
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Look Keo Easy Road Pedals Specialized BG Spirita D4W Women’s 2010 Road Shoe
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WATER
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There’s nothing better than spending time in the water when the British summer time kicks in. Think surfing, open water swimming, diving and snorkelling – there’s something to suit all water babies.
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1. Roxy Ignite Wetsuit (£180.00) Stockists: www.roxy.com 2. Fat Face Selby Tankini Top (£25.00) and Bottoms (£15.00) Stockists: www.fatface.com 3. Protest Sibuc Bikini (£35.00) Stockists: 0191 215 5024 4. Maui Jim Rainbow Falls Sunglasses (£212.00) Stockists: www.mauijim.com 5. Nikita Pantha Bikini (£44.99) Stockists: www.nikitaclothing.com 6. Speedo Left - Florenz Panelled Triangle and Midi Brief (£30.00) Right - Mystical Triangle Bikini (£30.00) Stockists: www.speedo.co.uk 7. Seafolly Capri Bikini (£69.00) Stockists: www.beachcafe.com 8. Protest Left - Binnies Bikini (£38.00) Right - Sjolte Bikini (£35.00) and Muzzards Board Short (£35.00) Stockists: 0191 215 5024 9. Oakley Halter Top (£19.99) and Side Tie Bottom (£19.99) Stockists: www.oakley.co.uk
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GirlsActive is designed to empower teenage girls to enjoy more sporting activity on their own terms, making positive choices and being given a voice. It is also about enabling young people to make a positive contribution to their schools. Girls are challenged to come up with ideas on what they would change in their own schools in order to make sporting activity something they would want to participate in.
*win*
You can win a spot for you and a friend at The International Netball Roadshow camp We’ve teamed up with The Co-operative to offer you and a friend the chance to attend one of The International netball Roadshow camps set up by Netball stars Tracey Neville, England captain Karen Atkinson and Loughborough Lightning player Olivia Murphy. Six lucky winners will get the chance to take a friend to one of the three day International Roadshow camps, which include all aspects of netball coaching, including essential tips, in a fun environment. Camps take place during the summer school holidays. Each winner will also receive a free Netball Roadshow t-shirt and there will also be a final awards ceremony with prizes, certificates and giveaways. How to enter: Just head to sportsister.com and click on the Competitions button that is in the top right hand corner of the homepage.
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Me and my sport: Diving by Alexander Atherton age 15
I was a frequent visitor to my local swimming pool and sports centre and have always enjoyed swimming. I always wanted to join the lifesaving course at my local pool but every time I tried to apply it was full. I had enjoyed jumping off of the diving boards and I really wanted to learn to dive. Fortunately there was a place available for the diving lessons and I took it up. The first term that I dived we learnt simple jumps and throughout the year I progressed onto simple dives off from the pool edge and the one metre board and platform. I soon braved the three metre and then the five metre boards, which are a lot scarier than I originally thought. The more I progressed each week the bigger my sense of achievement grew. I now dive off the three metre board regularly and perform dives such as an inward and a back dive. Since the Beijing Olympics and Tom Daley’s fame, diving has grown and it was become a much more popular sport. I have yet to perform somersaults and twists but hopefully that will be in the near future. From diving I have learnt that my balance is much better than I thought, I have proved myself wrong many times by completing a dive which I have previously told myself I could not do. I have made many friends and I have grown in confidence. Diving is all about precision and accuracy with the moves whilst being very (c)iStockphoto.com determined. You have to have full concentration on what you are doing to prevent accidents and injuries. You have to be confident within yourself as well as confident that you can perform the dive correctly to prevent any injuries. I love diving because the sport is quite unique and different, none of my close friends do diving and I feel that as it is a different sport it has more to offer to me. I also love diving because the sense of achievement after performing a dive is massive. Diving is also a massive confidence booster and I would recommend anyone to give it a try!
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Carla Lee Year 7 - Ridgeway School, Plympton, Devon Nominated by: Miss Kirsty Gray - in charge of girls PE at Ridgeway School Sports - netball, athletics, orienteering, cross country, rowing. Carla is an all round athlete who’s background and culture is from the Maori culture, New Zealand. She participates at a high level in netball following in her mum’s footsteps who is a coach in the sport. She had the opportunity to move to a sports college for her netball but she chose to stay at the Ridgeway, so now gets up two mornings in the week to train with the netball academy in Ivybridge. She participated in the year 9 netball team who came third in the Plymouth netball championships. She has also represented the school in cross-country, orienteering and rowing - all very athletic events. She has the ability to analyse her performance in these and improve accordingly. She came 4th in the national competition for rowing. Carla also helps coach and assists others who are less able than herself in PE offering help and guidance in the sport covered. As part of the year 7 Dance unit the school perform the Haka and Carla bought in DVD’s and taught the girls the translations and culture behind the dance. She is willing to sacrifice herself as a sub and play any position needed to make a team stronger or more even. She will volunteer for sports if a student drops out to ensure the school does not have to drop out of the event. She is a credit to the school and to herself and will be a star of the future in any sport she chooses.
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Girls Active Empowerment Event 23rd March 2010 10 year 10 students from Walthamstow School For Girls were fortunate to attend the 2010 Girls Active London Empowerment Event. This is the third year of this event, which was started in January 2008 by Dame Kelly Holmes as an initiative aimed at inspiring those who don’t enjoy PE and do not take part in any extra-curricular sporting activity, to get active and enjoy sport. Girls from Willowfield School in Waltham Forest chose the slogan
“Our Voice, Our Choice, Our Sport”
The day was about: • Finding out what we and the teachers thought about school PE and sport by completing questionnaires • Getting us to try different sports and activities and challenge attitudes to sport (there was a large variety of activities throughout the day such as skipping, judo, rowing machines, Wii, dance mats, handball and tag rugby). • Inspiring us to plan our own empowerment event at school and providing money to help us do this • Giving us ideas about activities we can do in our own GA club, with money to pay for coaches and equipment • Providing us with a great GA resource full of ideas, contacts and activities that have worked in other schools led by girls
The day was definitely enjoyable, each activity offered something different and exciting to do which all of the girls found appealing.
Personally I loved the judo session, I found it amusing at first but after I got into it I realised I was very good as I defeated every girl and was known for an hour as The Queen of Judo. The day was encouraging to any other girls that may not be fond of PE as at the end of the day everyone had smiles on their faces and all agreed the day had been a great success!
These are your pages…so get involved!
We’re working with the Youth Sport Trust’s Girls Active scheme to dedicate this section of Sportsister magazine to junior and school sport – so do get involved. We’re looking for your stories, news and events to include in Sportsister. Teachers: Let us know which girls in your school deserve to be Sportsister’s next Sportstar. Tell us about any great initiatives or events you are running and we will tell everybody else about them here. Students: Are you a budding sports journalist? Then get in touch and we can commission you to write a piece for Sportsister. If photos are more your thing, then why not send us some pictures of you and your friends doing your favourite sport and we can publish the best one. Whatever you would like to see on these pages just drop us a line and let us know: girlsactive@sportsister.com
I would definitely recommend going to this event to girls that find PE and sport less enjoyable. I can assure you that you will benefit from it and it may change your opinions about PE and sport into positive ones. I just want to say a big thank you to the people who organised the event and all of the coaches and staff because I can’t wait to help organise WSFG own event and GA club. I want to “pay it forward”, involving other girls and helping girls at school find their voice, their choice and their sport. By Antonia Russell
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Women in Sport and Physical Activity Conference 2010. March 4 2010
The sixth annual Women in Sport and Physical Activity (Wispa) conference, held at Braunstone Leisure Centre, was successful in its aim to re-engage year 9 girls who wouldn’t usually be interested in PE and encourage them to participate in more physical activity. In total more than 170 year 9 girls attended this year’s event which included pupils from both Ellesmere and Netherhall Specialist Schools, and took part in a variety of diverse and exciting physical activities. These activities included Street Dance, Trampolining, Cheerleading, Boxercise and probably most popular of all Kangoo Boots. A sports panel of local women from various roles were also invited to talk about their own experiences of sport. This year the panel was made up of a professional coach, sports development officer, physiotherapist and school sports co-ordinator. The panel talked about their various roles, the qualifications they had to gain and what a ‘normal’ working day consists of. All the girls also received a club directory, listing all the contact details of various clubs within the local community. This directory gives the girls a chance to follow up any interest they may have in a certain activity and begin participating in sport and physical activity regularly.
Did you know?
Modern Pentathlon is one of Britain’s most successful Olympic sports. The sport for women was introduced to the Olympics at Sydney 2000 and since then Britain’s women have won four Olympic medals. Steph Cook won gold and Kate Allenby bronze at Sydney 2000, Georgina Harland won bronze at Athens in 2004 and Heather Fell won silver at the Beijing 2008 Games. The sport has traditionally consisted of five disciplines - shooting, fencing, swimming, riding and running. Recently the run and shoot elements have been combined into one discipline. Most girls start out competing in biathlon’s which involve running and swimming. These photos were taken at a recent ‘Super 8’ U13 Biathlon event for girls at Coventry Baths and Warwick. If you are interested why not take a look at www.pentathlongb.org for more information.
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Travel time
The best beauty products to take with you on your summer holidays, many of which come in plane friendly miniature sizes. 1. Soltan Mini Spray Spray SPF 15 £5.25 (75ml). There are so many
brands of sunscreen on the market but time and time again the Sportsister team comes back to Boots Soltan. It’s hard to beat for value for money and this mini size makes it the perfect for short breaks or stowing in your sports bag for outdoor summer exercise. www.boots.com 2. Napiers Lavender Gel £6.95 (60ml). This dinky little pot is small enough to pass airport hand luggage restrictions. With all the healing power of lavender in a handy gel base you can use on the go to cool skin and calm heat rash or sunburn and also helps to soothe bites. www.napiers.net 3. Spezia Organics Therapy Starter Set £19.95. This travel set from the 100% organic Soil Association accredited skincare line has everything you need for bumps, bruises, aches and pains, spots and irritation. There’s calendula ointment (10ml) for bites, stings and spots; propolis ointment (10ml) for anything fungal or microbial; arnica ointment (10ml) for bruising; rosemary ointment (10ml) for sprains and a soothing lavender and chamomile soap (22.5g). www.spieziaorganics.com 4. Dr Bronner’s Castile Liquid Soaps £2.99 (59ml). These completely biodegradable soaps are made with certified Fair Trade and organic ingredients sourced from Asia. Coming in eight different scents it can be used to clean clothes, hair, body or face. It can even be made into a bug spray or treat cuts and grazes (opt for the eucalyptus and tea tree for this). And we’re told you can even use it to brush your teeth (choose peppermint or almond) – now that’s multi purpose! www.kinetic4health.co.uk
5. Girls Travel Club All-In-One Cleanser £9.99 (200ml).
* Sportsister Loves* Girls Travel Club searched high and low for the ultimate travel wash and after failing to source a great product they decided to make their own. With lavender and rose geranium this universal cleanser does everything it says on the bottle; use it as a hand wash, shaving gel, bubble bath, shampoo, shower gel, facial wash or even as a travel laundry soap to wash your smalls in the sink. www.girlstravelclub.co.uk 6. Pepper Fit Rescue Instant £10 (15ml). This handy little roll on bottle of essential oils is perfect to pop in your travel bag. Using carefully chosen essential oils which have been blended with arnica it can be used to ease muscular aches, pains and sporting impacts. www.pepperfit.com
7. Original Source Orange Oil and Ginger Hair and Body Wash £1 (50ml). We’re big fans of Original Source shower gels with their unique flavours, natural ingredients and ability to get you out of the shower feeling awake no matter how tired you went in. This orange and ginger packed wash is no exception plus it comes in a handy travel size and will wash hair and body too. www.boots.com
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15 minutes
The amount of time you should stretch for, both pre and post workout, to increase blood flow, flush out lactic acid and deliver oxygen to your muscles meaning less aches the following day. Source: American Council On Exercise
Philip Kingsley Swimcap £18.00 (150ml) Water and weatherproof your hair with Philip Kingsley’s unique formulation. Swimcap guards against discolouration and damage caused by weathering from sun (UV damage), chlorine, salt, water and wind. This ultra-conditioning sun protector is a holiday hair necessity. www.philipkingsley.com
Fact! Kettlebells provide a much higher-intensity workout than standard weight-training routines and offer superior results in a short amount of time. We’ve been hearing it from personal trainers for some time but now new research from The American Council on Exercise (ACE) has confirmed it. The study tested men and women between 29-46 years old. They continuously performed kettlebell snatches, quick lifts over the head, to a certain rhythm during a 20 minute period. In terms of calorie burning, these results are equivalent to running a six-minute mile pace, or cross-country skiing uphill at a fast pace.
“
Overall, kettlebell’s can produce remarkable results, which is what virtually all fitness enthusiasts look to get from their workouts,” says ACE’s Chief Science Officer Cedric X. Bryant. “Kettlebells not only offer resistance training benefits, they also will ultimately help people burn calories, lose weight, and enhance their functional performance capabilities.
”
next issue Getting started: Adventure racing
These multi-sport events will see you running, biking, paddling and more besides.
Get outdoors
Whether you are hitting the trail or bunny hopping on your bike you’ll want the best gear to enjoy the outdoors in.
Women’s Rugby World Cup preview
A look ahead to rugby’s biggest event, with the world’s 12 best teams going head to head in a bid to be world champions.
Campfire cooking
The best recipes for cooking outdoors.
Eco travel
Keep your carbon footprint in check with some of the best eco-aware holidays.
Don’t miss the July/August Sportsister out 6 July
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4 stars JJJJ
5 questions 1. How did you first get started in your sport? I got into athletics when I was younger mainly because there was nothing much else to do. But once I started I loved it, and just had to carry on. My school was very supportive and I won my first medal at the English Schools Championships. 2. Can you recall your best and favourite win? It was at the European under 23 championships when I won the 400m hurdle. It felt really good, I can’t explain it. When you cross that line it’s unreal. All that work you put in and it finally pays off. 3. Tell us about your training routine. I train between 5-6 days a week. We have sessions in the gym where I work on fitness and strength and also I do a lot of cardio. Sometimes I double train, so I do one session in the morning and another one later on that day, and I have to do stretch sessions too. 4. How tough on your body is your sport? I have been lucky not to get injuries. As long as you do your training and listen to what you’re told, you should stay fit and healthy. 5. Do you believe you need mental strength to be a champion? Yes, but physical strength is very important too. You need to do your training and listen to your coach so that you can make it to the start line, then the mental strength comes in to play.
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Perri Shakes Drayton 400m hurdles
Perri Shakes-Drayton is training to victory in the new NikeWomen Fly Sister One shoe featuring Diamond FLX technology, created especially for women to enhance multi-directional movement. NikeWomen.com
1. How did you first get started in your sport? My father was in the Navy and he had a taste for sailing, so he bought and built our own dinghy kit. I used to sail a lot on the west coast of Scotland. 2. Can you recall your best and favourite win? My first Olympic gold medal in Sydney. Sydney harbour is so iconic so to be able to compete and win there was unreal. It was my third Olympics, and the first time everything went right. It was a very proud moment.
Shirley Robertson Sailing
4. How tough on your body is your sport? Sailing isn’t like other sports – I was literally on the water 250 days a year. That in itself kept me fit. The focus was on preventing injury and working as hard as I could on the boat. In sailing there is a lot of emphasis on the technical side of things and the mental part of the race. 5. Do you believe you need mental strength to be a champion? The easiest aspect is probably the fitness side because it is measurable. When you exercise you get fitter – it’s easy to see the results. But that doesn’t necessarily make you a champion. You have to be technically good and you need to have a balance of physical and mental training that only comes with experience. Only a champion is able to deal with the kind of pressure the Olympics throws up. Shirley Robertson is an ambassador of the Brewin Dolphin Scottish Series.
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1. How did you first get started in your sport? When I was 16 I bought a cheap board with my pocket money. I used to surf when I had spare time for a bit of fun. I always wanted to be a pro footballer but I broke my ankle in a match, had to get pins put in and have some time off. After that accident I really got into my surfing and never looked back. 2. Can you recall your best and favourite win? Internationally my best win was the 2007 Hello Kitty Boardfest in California, it was such a good feeling to win my first international event and be handed a cheque on stage. 3. Tell us about your training routine. It’s really hard travelling around the world and keeping a consistent training routine. In some places like Indonesia and South America it is difficult, but a general beach or home work out is usually the best. I have been playing squash lately which I have found good for cardio and reflexes. At the end of the day, surfing is the best training for surfing. 4. How tough on your body is your sport? I have torn my medial ligament and had a couple of back injuries, but it is usually reef cuts and bruises or my fins slicing me. You are unable to foresee most surfing injuries... but you can work hard on preventing them.
3 Sarah Beardmore Surfer Sarah Beardmore is sponsored by Protest
5. Do you believe you need mental strength to be a champion? I believe that mental strength plays a huge role in becoming a champion. Having a good combination of talent, dedication and confidence is vital. Surfing is already so circumstantial and subjective that tactics play a large role in competitions.
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3. Tell us about your training routine. At my first three Olympics I was racing single handed in a boat that was very light. Any movement had an effect and I had to be aware of that. I would run, do weight training – a bit of everything really. When I was training for Sydney I was already in my 30s so I was feeling the training more, but I knew I had to be really fit and strong.
1. How did you first get started in your sport? I started athletics at the age of nine. I loved the thrill of racing others and after winning a few races the exhilaration of coming first made me want to go on. I then joined the local club and met my coach and like they say, the rest is history. When I was younger it was more about socialising and meeting people but then I realised if you work hard at the sport you get a lot out of it.
2. Can you recall your best and favourite win? Winning the world junior 1500m title was just awesome. Not just for me but for my coach, my family and my training partners. I’d returned from an injury early in the year so to come back and make up for what I felt I had missed was hugely rewarding. Instantly I felt relief, because everyday and every night I had been thinking about this race.
Steph Twell 1500m runner
3. Tell us about your training routine. I do about 80 miles during a cross country season to build a big aerobics base. Five days out of seven I will do two runs. I also do three stretch and conditioning sessions. 4. How tough on your body is your sport? At times things get tough, when you start to feel tight after a big morning session, you definitely feel stiff the next day and your legs feel heavy. But that’s the beauty of it getting out and pushing hard, beyond limits you didn’t think were possible. 5. Do you believe you need mental strength to be a champion? Yes. The ability to push when it hurts comes down not just to physical but mental strength, that is down to your heart and mind not just your legs! Steph Twell is training to victory in the new NikeWomen Fly Sister One shoe featuring Diamond FLX technology, created especially for women to enhance multi-directional movement. NikeWomen.com
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Nutrition Watercress has long been revered for its natural superfood qualities thanks to its abundance of vitamins C, B1, B6, K and E, iron, calcium, magnesium, manganese and zinc. The British watercress season is celebrated every May with National Watercress Week (16-23 May) so we’ve chosen a couple of our favourite recipes to make the most of this great ingredient.
** * * * * *Perfect Porridge Wonderful Watercress
The vital ingredient for growing watercress is, of course, water – mineral rich flowing water from which the peppery salad leaf takes its many nutrients. So important is this traditional growing method that British watercress farmers have asked the EU to give them protected food status, which would ensure that land grown cress cannot be sold as the “real thing”. The centre of watercress farming is in Hampshire and Dorset where watercress is grown in pure spring water drawn from deep under the chalk downs.
Brimming with more than 15 essential vitamins and minerals, its health giving properties have been known since ancient times. Around 400 BC on the Island of Kos, Hippocrates, the father of medicine, is said to have located his first hospital beside a stream so that he could grow a plentiful supply of watercress to help treat his patients. Watercress contains gram for gram more vitamin C than oranges, more iron than spinach and more calcium than milk.
The ancient Greeks called watercress kardamon; they believed it could brighten their intellect, hence their proverb “Eat watercress and get wit.” Anglo-Saxons swore by watercress potage to ‘spring clean’ the blood.
Creamy avocado and watercress guacamole serves 4-6 Per serving 144 calories 12.8g fat 1.5g saturated fat 4.2g carbohydrate 3.2g protein 3.0 g fibre (englyst) 0.35g salt
2 avocados, peeled and mashed 1 bag watercress 4 tbsp natural yoghurt 2 plum tomatoes, seeded and diced 4 spring onions, chopped finely juice of 1 lime Tabasco sauce to taste pinch ground cumin pinch ground coriander salt and freshly ground black pepper
Method 1. Drop the watercress into boiling water for 30 seconds, then plunge it into iced water, drain, squeeze dry and roughly chop. 2. Blend the avocado and the watercress together with the yoghurt. 3. Combine with the remaining ingredients.
Watercress and garlic dip with king prawns serves 4 15ml/1 tbsp olive oil 1 shallot, chopped 1 clove garlic, crushed 1 potato, peeled and chopped 100m/4fl oz dry white wine pinch of chilli flakes 2 (85g) bags watercress squeeze of lemon juice 60ml/4tbsp half fat créme fraiche tiger prawns wedges of lemon to serve
Per serving (dip only) 97 calories 5.5g fat 1.8g saturated fat 7.7g carbohydrate 2.5g protein 1.1g fibre 0.08g salt
Method 1. Heat the oil in a frying pan, add the shallot and sauté over a gentle heat for 5 mins. 2. Add the garlic, potato, wine and chilli, cover and simmer for 10 mins or until the potato is tender. 3. Add the watercress and cook, stirring for 4 mins until the leaves have wilted. Cool. 4. Add the créme fraiche, then transfer to a food processor and blitz until just smooth. Season to taste. Spoon into a bowl and serve with barbecued fish or meat or as a cold dip with pitta bread. Created by sister’s Abigail and Fleur, these porridge pots make the perfect breakfast on the go. Just fill with boiling water, wait for a few minutes and you’ve got a nutritious, quick and easy low GI breakfast or snack pot. The recyclable one portion pot means that you don’t need a saucepan, microwave or fresh milk to make it, just hot water and a spoon. Big on their green credentials Grasshopper’s packaging is all biodegradable - even the shrink-wrap which is made of cornstarch. Certified organic by The Soil Association, Grasshopper porridge bridges the gap between healthy food and food that’s great to eat. It’s currently available in three different flavours: Cinnamon & Raisin, Coconut & Date and Chocolate. £1.99 available from Waitrose www.teamgrasshopper.com
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Sports nutrition - energy bars There are so many products on the market that claim to boost performance so it can get very confusing. Many of you will have heard claims that energy bars are the answer to getting you across the finish line of an endurance event, but what do they really do? And when and why should we be eating them? The science: When we exercise we use the glycogen that we keep stored in our muscles and liver for energy. Unfortunately this will only last for a certain amount of time, usually around an hour or so, before we need to look elsewhere for fuel. Over longer periods we will start utilising fat stores for energy, but we still require sugar in order to do this and eventually it is a lack of sugar that will cause us to ‘hit the wall’ and run out of juice.
Things to consider when choosing a bar: Sugar Content: The total amount of carbohydrate is important as clearly we are trying to take on as much as possible. This is the one time that it’s ok to go for the product with the highest sugar content! Bear in mind that you will find a figure for overall carbohydrate and those which are sugars. The sugars will be digested quickly for an initial rush whereas the remaining carbohydrates are more likely to be complex and therefore more likely to deliver a slower release of energy. A balance of the two is ideal. Type of Sugar: There is a limit to how much sugar we can absorb at one time, but it has been found that we can absorb more if we consume a mixture of different sugars such as fructose, glucose and sucrose. Additives: There are a number of vitamins and minerals which are essential to help our body burn energy, in particular the B vitamins and magnesium. Also check to see that the energy bars are free from artificial colourings, flavourings and preservatives. Protein: Many energy bars also contain protein, which is often in the form of whey, casein or soy. Protein is required by the body for growth and repair so those bars which contain protein are ideal for recovery. Water: The high sugar content of these bars means that you will require lots of fluids in order for your body to digest them.
Energy Bars – Tried and Tested Pumpkin 9Bar £10.80 (16 bars) The 9Bar range allows you to get all the goodness of seeds, which are densely packed with many nutrients, in a handy bar formula. The Pumpkin 9Bar is particularly rich in magnesium and zinc, essential body building, immune and energy boosting nutrients. Magnesium is known as the relaxation mineral as it helps balance stress hormones and high blood pressure. 9Bar is available in five unique flavours; Flax, Pumpkin, Nutty, Organic and Original. www.9-bar.co.uk Gymfood Raw Bars £28 (box of 24) Gymfood specialises in sports nutiton products that are raw, natural, Vegan friendly and ethically sourced. Their raw energy bars come in two flavours - Maca & Cacao and Mango. Both of which are good, but we particularly loved the mango ones! Whilst most ‘complete’ proteins are derived from animals, raw natural hemp protein is the notable exception and this is what Gymfood uses. It is also an excellent source of Omega 3 & 6 and dietary fibre. www.mygymfood.com CLIF BAR (£1.29 per bar) CLIF BARs contain 18 vitamins and minerals including important antioxidants, as well as carbohydrates and generous amounts of protein (7.5 grams). They are baked with wholesome ingredients like rolled oats, dried fruit and nuts and will provide a steady increase in blood sugar levels followed by a gradual decline—not a crash. They do not contain ingredients sourced from GMOs, trans fats, high fructose corn syrup or hydrogenated oils and come in three flavours—Chocolate Chip, Oatmeal Raisin Walnut and Crunchy Peanut Butter. www.clifbar.co.uk
5km training plan This training plan can be used by anyone and will easily prepare a beginner to bounce victoriously over a 5km finishing line in just 10 weeks. Many women believe they can’t run, but by starting slowly and gradually building up there is no reason why you can’t complete your first 5km run. This plan gets you started with run/walk intervals, which is the perfect approach for a beginner.
Buddy up. Why not team up with a friend and train with them? It’s much easier to stick to your plan if you have someone else to train with, this way you will be less likely to skip sessions and it will make the training more fun too. Ask around your circle of friends or your colleagues, you may be surprised at who else is keen to set themselves this challenge – you asking might just be the nudge they have been waiting for.
If you are already a regular runner why not encourage one of your friends to have a go?
Essential kit
Trainers - Get fitted at a specialist running shop to ensure you are wearing the right kind of trainers otherwise you could find yourself with an injury. Sports bra - A supportive sports bra is essential for both your comfort while out running and also to avoid drooping. Sports watch - If you don’t have a digital watch to time your intervals, just use a regular watch and keep an eye on the seconds hand. Clothing - It’s up to you, and the weather, but a couple of thin layers are better than one thick one. Opt for lightweight wicking fabrics. Week one: Take it steady, run sections should not be flat out! Monday
20 mins: Brisk walk 4 minutes, run 1 minute X 4
Tuesday
Rest
Wednesday
20 mins: Brisk walk 4 minutes, run 1 minute X 4
You could follow the plan with them to help them get them started and pass on some tips that you have learnt. You’ll be able to help them with their trainers and kit and answer any other questions that they may have about running and entering their first race.
Thursday
Rest
Friday
20 mins: Brisk walk 4 minutes, run 1 minute X 4
Saturday
Rest
Variety. Activity days are Monday, Wednesday, Friday and Sunday.
Sunday
30 minutes brisk walk
But be flexible, if for some reason you can’t train on a particular day then just swap your days around. While it’s important to try and stick to a training plan as much as is possible we all know there are times when you just can’t get out of the door. If you are totally new to exercise start at Week 1 but if you have already got some experience in running you should feel comfortable starting at Week 3.
Sign up for an event. It is easy to find a million reasons to keep you
from running. However if you want a sure-fire excuse-beater, put your money where your mouth is and pay to run a race; if you know you’ve got to be able to run 5 kilometers by a set date, those excuses will seem far less important. Check out some event ideas on the next page.
What to expect on the day. You’ll probably have butterflies in your
stomach come race day. But breathe deeply, tell yourself you’ve trained for this and that you can do it. It’s mind over matter now. If it’s a morning run, you need to eat your breakfast at least three hours before race time. Something with a mix of protein and carbohydrates is ideal, like porridge with nuts and seeds sprinkled on top, or poached eggs on toast. Make sure to drink plenty of liquids too. Aim to arrive at the event in good time. You don’t want to be rushed, you want to be able to get your bearings, locate the start and finish, pick up your race t-shirt (if one is provided), warm up and, if there’s a baggage tent, check your bags in.
You will find pretty much everyone at these events, from the organisers, to the course marshals and the other competitors are very friendly and happy to help. If you’re unsure about anything just ask. Remember to pace yourself and go out there and enjoy it! (c)iStockphoto.com
Week two: Well done, you are on your way now! Monday
20 mins: Brisk walk 3 minutes, run 1 minute X 5
Tuesday
Rest
Wednesday
20 mins: Brisk walk 3 minutes, run 1 minute X 5
Thursday
Rest
Friday
20 mins: Brisk walk 3 minutes, run 1 minute X 5
Saturday
Rest
Sunday
30 minutes brisk walk
Week three: Make sure your sports bra is up to the job! Monday
21 mins: Brisk walk 2 minutes, run 1 minute X 7
Tuesday
Rest
Wednesday
21 mins: Brisk walk 2 minutes, run 1 minute X 7
Thursday
Rest
Friday
21 mins: Brisk walk 2 minutes, run 1 minute X 7
Saturday
Rest
Sunday
30 minutes brisk walk
Week four: Try different routes to keep your training varied. Monday
24 mins: Brisk walk 2 minutes, run 1 minute X 8
Tuesday
Rest
Wednesday
24 mins: Brisk walk 2 minutes, run 1 minute X 8
Thursday
Rest
Friday
24 mins: Brisk walk 2 minutes, run 1 minute X 8
Saturday
Rest
Sunday
30 minutes brisk walk
32 www.sportsister.com
Monday
26 mins: Brisk walk 1 minutes, run 1 minute X 13
Tuesday
Rest
Wednesday
26 mins: Brisk walk 1 minutes, run 1 minute X 13
Thursday
Rest
Friday
26 mins: Brisk walk 1 minutes, run 1 minute X 13
Saturday
Rest
Sunday
35 minutes brisk walk
cut out and keep
Week five: Half way stage to completing your goal – keep going!
Put To The Test: Week six: Take a hand held water bottle to stay hydrated! Monday
32 mins: Brisk walk 2 minutes, run 2 minutes X 8
Tuesday
Rest
Wednesday
32 mins: Brisk walk 2 minutes, run 2 minutes X 8
Thursday
Rest
Friday
32 mins: Brisk walk 2 minutes, run 2 minutes X 8
Saturday
Rest
Sunday
40 minutes brisk walk
Week seven: On Sunday, try to jog slowly without stopping. Monday
36 mins: Brisk walk 2 minutes, run 2 minutes X 9
Tuesday
Rest
Wednesday
36 mins: Brisk walk 2 minutes, run 2 minutes X 9
Thursday Friday
Rest 36 mins: Brisk walk 2 minutes, run 2 minutes X 9
Saturday
Rest
Sunday
20 minutes slow jog
Week eight: If you can’t make a session just swap the days Monday
35 mins: Brisk walk 2 minutes, run 3 minute X 7
Tuesday
Rest
Wednesday
35 mins: Brisk walk 2 minutes, run 3 minute X 7
Thursday
Rest
Friday
35 mins: Brisk walk 2 minutes, run 3 minute X 7
Saturday
Rest
Sunday
25 minutes slow jog
Women’s Running Network - The Better Half 18th April, Castle Combe, Wiltshire.
Women from all over the country made a little bit of sporting history by competing in the UK’s first ever women-only half marathon at Castle Combe race track near Bath. And Sportsister’s Danielle Sellwood was there on the start-line with them. The Better Half series started in style with blue skies and lovely sunny and still conditions. Despite a few minor teething problems (signage on the road next time please!) there was a definite sense of excitement and a genuinely happy atmosphere generated by the many groups of women who had arrived en masse to take part. The route took runners on a three lap course to allow for the relay changes. Personally I am not so keen on lap courses, but it did mean that groups of supporters were regularly on the sidelines to cheer us on. Each lap consisted of once around the two-mile Castle Combe race circuit, a rather unforgiving tarmac track. Then out around the perimeter road for another two miles or so which was more varied and allowed for a little shade. The first lap was the toughest for me, mentally knowing that I was going to have to do all this again twice was a bit demoralising. However at the end of second lap the reverse happened and knowing I was two down, one to go, gave me a bit of a boost! The hot weather certainly tested the runners and I was glad that I was carrying my own water - that said there were water stops at every two miles which was adequate. And if you needed a sweet treat, jelly sweets were also being handed out by cheerful marshals! The highlight of the event was without doubt the supportive crowd which included the WRN founder Pauline Beare, who cheered and clapped all the women start to finish.
Would I do it again? I would certainly do another Better Half event, not sure I would do this course again though unless I was looking to clock a good time.
Good for: • A great atmosphere. • If you like a women’s only event - then this is for you.
Week nine: Almost there, what a difference from week one! Monday
36 mins: Brisk walk 1 minutes, run 3 minutes X 9
Tuesday
Rest
Wednesday
36 mins: Brisk walk 1 minutes, run 3 minutes X 9
Thursday
Rest
Friday
36 mins: Brisk walk 1 minutes, run 3 minutes X 9
Saturday
Rest
Sunday
30 minutes slow jog
cut out and keep
• The course was pretty flat and fast, good for a fast time.
Bad for: • A few organisational problems that will hopefully be ironed out by the next event. • Quite expensive to enter - but you do get a nice technical t-shirt as part of the deal. • Laps - you either love them or hate them!
Week ten: Congratulations, you have competed your training! Monday
40 mins: Brisk walk 1 minute, run 3 minutes X 10
Tuesday
Rest
Wednesday
20 mins: Brisk walk 1 minute, run 3 minutes X 5
Thursday
Rest
Friday
Rest or 20 minute walk
Saturday
Rest
Sunday
RACE DAY - ENJOY
Sign up for a race today
• Small race feel, you won’t feel intimidated by too many serious athletes.
*
Next events • Sunday 11 July, 10:30am, Oulton Park, Cheshire. • Sunday 19 September, 10:30am, Pippingford Park, East Sussex.
Enter: www.womensrunningnetwork.co.uk/Events
Adidas Women’s 5K Challenge Hyde Park, London. Sunday 5 September www.womenschallenge.co.uk or see the entry form on the inside front cover of this magazine. Race For Life Nationwide, May – July. www.raceforlife.org Big Fun Run Nationwide, July – October. www.bigfunrun.com
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what’s on? Events to do and watch
events to watch: May 8-9 2010
British Downhill Series (round 2). The fastest mountain bike racers in the world will be gathering in Fort William, Scotland for the second round in this downhill series. Probably the toughest of all the courses in the series and throughout the world, Fort William promises to be challenging physically and technically for participants. Look out for Sportsister favourites - Rachel Atherton, Jess Stone and Katy Curd. More info: www.britishdownhillseries.com
May 25-31 2010 BT Paralympic World Cup 2010. The BT Paralympic World Cup is the world’s largest annual multi-sport elite disability event. Major international stars and a strong British contingent are expected, with Eleanor Simmonds already confirmed to be part of the swimming team. For the first time this year, a team challenge has been introduced which sees Great Britain take on teams from the Americas, Europe and the Rest of the World, with athletes competing for the overall BT Paralympic World Cup trophy. More info: www.btparalympicworldcup.com
events to do: May 29-30 2010
Girls Snowboarding Freestyle course. This two day course at The Snow Centre Hemel Hempstead will take you through your first steps into freestyle riding. After perfecting your stance you’ll learn how to ollie, play on small rails, boxes and kickers and try a board slide. Video analysis will be used to help you perfect your freestyle skills. More Info: www.definitioncamps.com
May 30 2010
Edinburgh’s Urbanathlon 10K. If you fancy something completely different, unique and challenging, give the Edinburgh Urbanathlon a go. You will run, climb, crawl, slip, slide, scramble and dangle through a challenging, totally original urban-obstacle course around Edinburgh. Look out for Urbanathlon events across the UK during the summer. More info: www.urbanathlon.co.uk
June 18-20 2010
Original Source Mountain Mayhem. Billed as the UK’s toughest 24 hour mountain bike endurance event, Mountain Mayhem is back for its 13th year. Held at Eastnor Castle, Deer Park in Ledbury, most people compete in teams and ride for designated legs of the 24 hour event. This year they have also added a sportive (100km or 50km) for road cyclists to take part in on the final day. More info:www.osmountainmayhem.co.uk
July 2-4 2010
Three Peaks Challenge. The Three Peaks (Ben Nevis, Scafell Pike and Mount Snowdon) is perfect for anyone looking for a new physical challenge as participants attempt to scale the UK’s three highest mountains in just 24 hours for charity. It’s a challenge of endurance, adventure and most of all team work, negotiating over 3,000 metres. More info: www.thethreepeakschallenge.co.uk
July 3 2010
Shock Absorber Women Only Triathlon. Held at Dorney Lake, the Olympic rowing venue for the 2012 Olympic Games, and with three distances available – novice, sprint and challenge/relay. There’s a clean open water swim, followed by a closed bike loop around the lake, and finally the run goes down the side of the lake. Your family and friends will be able to see you on each lap. More info: www.humanrace.co.uk
June 7-13 2010
AEGON Classic. Birmingham’s Edgbaston Priory Club will host some of the best female tennis players from around the world this June. Former Wimbledon champion and current world number 12, Maria Sharapova, has already confirmed that she will be returning to the Priory Club’s grass courts this summer. Also look out for home grown British talent Elena Baltacha and Katie O’Brien. More info: www.lta.org.uk/Watch/AEGON-British-Tennis-Series/AEGON-Classic
July 7-17 2010
World Wheelchair Basketball Championships. The tournament is to be staged at Birmingham’s National Indoor Arena and will see 12 men and 10 women’s teams compete in the most important and biggest wheelchair basketball event before the London 2012 Paralympic Games. More Info: www.gbwba.org.uk
July 10-18 2010
Samsung Hockey Champions Trophy. This is one of the world’s most high profile hockey tournaments and features six of the top hockey playing nations in the world. Hosts England will be joined by New Zealand, Argentina, Netherlands, Germany and China in Nottingham. Running alongside the main women’s event will be a men’s four nations tournament, which will pitch Great Britain against the world and Olympic champions Germany, Oceania Cup runners-up New Zealand and Japan. More info: www.wct2010.com
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