Sportsister Nov/Dec 2011

sportsister the heartbeat of female sport in the uk

Issue 15: November/December 2011

Chrissie Wellington sportswoman of the year 2011

+ Sportsister Awards 2011 – the winners are revealed Get ski fit in four weeks Stay safe and be seen with high-visibility kit Christmas gift guide The knowledge: marathon running Best new fitness classes tried and tested

*WIN*

Must-have swim kit from Arena, Merrell ‘barefoot’ shoes and a Workplay gym bag

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start-line Contents

Welcome

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

It’s hard to believe that I am sat here writing the final editor’s letter for the year. 2011 has just flown by, and has been yet another great year for both Sportsister and women’s sport as a whole.

5. High Visibility Stay safe when training in the winter by making sure you are seen. Here are our top high visibility kit buys.

8. Sportsister Awards 2011 In a celebration of the last year in women’s sport, we announce our annual award winners including Sportsister’s Sportswomen of the Year.

10. Runner’s Notes The latest news and products for runners.

This is one of my favourite issues to put together as it is the time when we announce our annual award winners. After a year of watching fantastic and inspiring achievements now Sportsister gets to honour some of those that we feel have really made a mark on the women’s sports scene this year.

Just turn to page 8 to see our winners and do let us know what you think of our choices on our Facebook page, as we love to hear your feedback.

I’d also like to let you all know that from January 2012 Sportsister will be turning to a monthly magazine – no longer will you have to wait impatiently for your next issue as we’ll now be producing 12 rather than 6 issues each year.

13. Cyclist’s Notes The latest news and products for cyclists.

14. Christmas Gift Guide Yes, it’s that time again. But don’t hit the shops without checking out our Christmas wish list first.

16. Travel Sportsister travelled to The BRITS in Switzerland, to see the best of Britain’s snowsports athletes battle it out against a backdrop of music, parties and late-night action.

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

20. Snow Time Planning your annual trip to the slopes? Here’s what we’d like to be wearing on the mountain this year.

We are also getting set to launch our brand new look website, which will be going live by the end of the year – we hope you’ll love the changes we are implementing to make it even easier and more enjoyable to be a fit and healthy Sportsister in 2012.

Next year is a huge year for sport in this country and Sportsister is really excited to be a part of this. So thank you to you, our readers, for supporting Sportsister since it began and we hope you enjoy the new improved Sportsister coming your way in 2012!

Louise

23. The Knowledge – Marathon Running We talk to marathon legend Paula Radcliffe, look at training indoors and recommend some great events to sign up for.

24. Wellbeing Our pick of the best winter handcreams.

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26. Competitions Win a swimmer’s goodie bag, a pair of Merrell barefoot running shoes and a must-have sports bag.

28. 4 Stars 5 Questions See what Hannah England, Sophia Warner, Rose McGrandle and Kat Driscoll have to say.

29. Getting Started We put three new fitness classes to the test.

30. Nutrition Stay warm with these winter soup recipes.

32. Training Follow our four week plan to get fit for the slopes.

33. Put To The Test We review the London Spartan Sprint challenge.

34. What’s On? Get inspired with our pick of the best sporty events to do and watch.

Cover photo: Brooks Sports inc

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what’s online at sportsister.com COMPETITIONS Head to our competitions page to see all the latest giveaways SPORTSISTER NEWSLETTER Sign up for our free weekly e-newsletter SPORTSISTER BLOGS Read our exclusive blogs written by both the Sportsister team and also top sports stars.

FIND US ON:

29 Sportsister founders: Danielle Sellwood and Louise Hudson Editorial Director: Louise Hudson Creative Director: Danielle Sellwood Head of Advertsing and Marketing: Heidi Wilson Tel: 07584 528 787 Sales Agency: Media Shed Ian Carter 07780 678 121 Contributors: Kim Ingleby, Emma Paton, Justin Way and Jessica Whittington Publisher: Richard Hughes Address: Sportsister, Regency Offices, 2 Wood Street, Queen Square, Bath, BA1 2JQ. Tel: 01225 326 430 Email: info@sportsister.com Printed by: Warners Midlands PLC Distribution: Gold Key Media sportsister.com 3

news Go for it with Snowfit ViPR

news bites Gymnastics

Great Britain will be represented by a full women’s gymnastics team at the London 2012 Olympics after a nail-biting finish in the World Artistic Gymnastics Championship qualification ensured them the all-important top eight spot and an Olympic team place.

Marathon

Paula Radcliffe finished third in the Berlin marathon, with a time of 2.23.46, which was well inside the London 2012 qualifying time of 2 hours 31 mins. After a year of injuries and setbacks she said, “Given where I was six weeks ago I am ok with it. If it was next year I wouldn’t be ok because I want to be in better shape for the Olympics. But it’s a stepping stone and I can build on it.”

Cycling

With such depth of talent in British cycling, the National Track Championships was bound to be an exciting and high quality event, and so it proved. There were double golds for Lizzie Armitstead and Becky James, a fantastic showing from the juniors and an announcement from Victoria Pendleton that this was to be her last National Championships event.

If you're planning to hit the slopes this winter but want to minimise the inevitable aches and pains of your first few days of skiing or snowboarding, then David Lloyd Leisure's Snowfit ViPR™ course will help to get you in peak condition.

Snowfit ViPR™ is a six-week course each session lasts 45 minutes - aimed at loosening the joints and activating the muscles used for skiing, with 3D movement using height, distance and direction.

David Lloyd Leisure ViPR master trainer Robert Kane says: “Snowfit ViPR™ uses specifically chosen moves that mobilise and strengthen the three major joints in the body. Mobilisation and strength through the ankle, hip and thoracic spine will ensure your trip is free from injury."

Spotlight on London 2012

ViPR™ may look like a humble rubber tube, but it is virtually indestructible and comes with an amazing array of exercises - making it suitable for everything from back-to-basics programming to high-level conditioning for demanding sports like skiing.

Name: Ellie Simmonds Sport: Swimming Date of birth: 11/11/94

The ultimate whole body workout, ViPR™ bridges the gap between movement and strength, making the possibilities endless.

What are the key events for you before London 2012? I’ve got a few little competitions but I think the big event will be the Paralympic trials and they’re actually in the Olympic pool so it will be good to see what that’s like - hopefully I will qualify.

How was it juggling GCSEs with your training? I took six of my exams out at training camps and I was focused on Europeans as well at that time so that was quite hard. Now I’ve had the results back and I’m going on to do A Levels at sixth form part time.

You missed out on gold in the 100m freestyle at the Europeans to Mirjam de Koning-Pepper of the Netherlands, and you’d been unbeaten in that event since Beijing - how did that feel? It was quite disappointing but I was happy with my time.

Mirjam’s always wanting to beat me, so it was quite hard but you can’t always win.

The ViPR™ benefits are: • Provides a whole body workout • Bridges the gap between movement and strength • Suitable for everyone - comes in seven weights from 4-20kg • Versatile - can be thrown, flipped,

stepped on and rolled • Members get the benefits of seven fitness tools in one

Is Mirjam your nemesis? Yes, she’s my main enemy! In the pool we’re rivals but when we’re out of it we’re good friends.

You’re hoping to compete in four events at London 2012, is four golds the aim?

It will be hard to get four golds, but hopefully I’ll get two or three. It would be good to go one better than Beijing. If I can retain my Beijing title and get one more that would be even more of a highlight.

How do you focus your mind ahead of such a big race? I just listen to music.

When you dive into the water all the nerves go and you just concentrate on what you’re doing. I don’t know how I cope with it, I just do.

Why should people come and watch you at the Paralympics? We would love to have people coming to watch us because it makes us want to do even better when you know the whole country is watching you.

Do you have a favourite London 2012 mascot? Mandeville. He’s quite scary but I like him!

Ellie Simmonds opened the 2011 Sainsbury’s UK School Games in Sheffield in September - a multi sport event for elite young people delivered by the Youth Sport Trust.

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Snowfit ViPR™ is available at selected David Lloyd Leisure clubs.

See www.davidlloyd.co.uk Did you know that David Lloyd Leisure members can pick up a free copy of Sportsister at their local club?

Right: Saucony ViZi-PRO Drylete Sportop (£52.00), Omni LX II Tight (£47.00) and ProGrid Omni 10 Trainer (£95.00)

Craft Visibility Vest (£24.00)

kit bag

HIGH-VISIBILITY

At this time of year it’s hard to avoid training in the dark. But this doesn’t mean you need to retreat indoors, just make sure you stay safe by being seen with high-visibility kit.

adidas HiVis L/S Top (£40.00)

Vedante Pop Bands (£12.99)

Ronhill Vizion Kinetic ½ Zip Tee (£50.00) Gore running wear Mythos SO Gloves (£39.99)

Altura Helmet Cover (£14.99)

Casall Reflective Vest (£29.95)

Nike Vapour Flash Jacket (£200.00)

Brooks Adapt Glove (£22.00)

Brooks Silver Bullet Jacket (£100.00)

Sweaty Betty Lightning Vest (£32.00), Acceleration Cycle Top (£65.00), Rotation Arm Warmers (£28.00) and Fixie Cycle Short (£75.00)

Altura Night Vision Evo Jacket (£99.99)

adidas Supernova Trainer (£85.00)

Stockists: adidas: www.adidas.com/running Altura: www.zyro.co.uk/retailers.aspx Brooks: www.brooksrunning.co.uk Casall: www.casall.com Gore running wear: www.gorerunningwear.co.uk Nike: www.nikestore.co.uk Pro-Viz: www.proviz.co.uk Ronhill: www.ronhill.com Saucony: www.vizipro.eu Sweaty Betty: www.sweatybetty.com Vedante: www.1000mile.co.uk

Pro-Viz Hi Visibility Cycling Rucksack (£42.99) sportsister.com 5

Š 2011 adidas AG. adidas, the 3-Bars logo and the 3-Stripes mark are registered trademarks of the adidas Group.

turn off the dark the new adiviz range The brightest, lightweight running wear available.

360° visibility so you can train safely all winter. adidas.com

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sportsister awards 2011

Sportswoman of the year Chrissie Wellington

Photo: Brooks Sports inc

A true unsung hero, Chrissie Wellington may go largely unrecognised outside of the specialist press, but this four time Ironman world champion is in our opinion one of the best athletes this country has ever produced. This year alone she has broken her own world record and regained her world championship title after missing last year’s event due to illness, despite suffering an accident in training just 10 days before the race. She remains unbeaten and is closing the gap between male and female athletes with her phenomenal times.

Special Mention Jessica Ennis Photo: Jaguar Academy of Sport

Jessica Ennis started the year by winning the indoor world championship pentathlon title. Time out with an ankle injury kept her away from the European indoors, but she was back to her winning ways at the Götzis heptathlon. From here it was to South Korea for the world championships where she finished with silver despite scoring higher than she had two years before when crowned world champion. She is in the unique position of being the poster girl for a home Olympic Games and we couldn’t think of a better choice.

Rising Star Jodie Williams

Photo: NikeWomen

Sprint sensation Jodie Williams first hit the headlines when she clocked up an amazing unbeaten run of 151 races. This year she made the transition to senior level and won the 60m event at the UK indoor trials, then just missed out on a medal at the European Indoor Championships by 0.01 second. Britain’s head coach, Charles van Commenee, described her as “the sort of athlete every country is waiting for.” She opted out of the World Championships instead preferring to race at the European Junior Championships where she won both the 100m and 200m events.

Photo: Richard Langdon/Skandia Team GBR

Team of the year Saskia Clark and Hannah Mills The sailing duo of Saskia Clark and Hannah Mills, who compete in the 470 class, were the stand out performers at the high calibre 2012 test event in Weymouth this summer. Despite having only sailed together for six months they led this event for the whole week and were just narrowly pipped to gold. Add this to the silver they won at the Skandia Sail for Gold event in June and it’s clear this newly formed team are one to watch.

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sportsister awards 2011

Brand of the year Sweaty Betty Since it launched in 1998 Sweaty Betty has become one of the most covetable sportswear brands in the business. Their beautifully designed collections mean there is no excuse for not looking fabulous when you are working out! They now have 26 boutiques, with another on the way, and a hugely popular online shop and mail order catalogue. And in keeping with their ethos of empowering women through fitness, they run a number of free fitness clubs in-store, including yoga, running, pilates, circuits, and everyone is welcome to attend.

Event of the year Cycletta This two-event series of women only cycle rides was designed to get more women enjoying cycling, and it did just that. Over 1300 took part, with the vast majority never having entered an event like this before, but almost all saying afterwards that they’d recommend it to a friend. This is great because there are already plans being made to expand for next year. Fronted

by Victoria Pendleton it was unashamedly girlie with post ride manicures and helmet hair rescue stations. The attention to detail was exceptional and organisers provided an excellent female friendly event that cyclists of all levels could enjoy.

Product of the year Nike Training Club App This easy to use, free and engaging app allows you to workout whenever and wherever you like. There are more than 60 workouts for you to follow plus bonus sessions led by Nike athletes that users can access once they have logged a certain number of workouts. Whatever sport you love, this is a brilliant way to supplement your training. And with over 5 million downloads since its launch we are clearly not the only ones who love it! Plus they have now introduced NTC Live – free, group sessions held in parks and Nike stores around the UK.

Initiative of the year British Cycling’s Breeze initiative is the biggest ever programme focused on getting more women on bikes, with the aim of introducing 80,000 women to cycling. Through regular, local and fun women-only rides it has encouraged women to get back on their bikes. Open to all ages and abilities these free rides are led by specially trained ‘Breeze champions’. Women can visit www.goskyride.com/breeze to find their local ride.

Photo: British Cycling

Breeze

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runner’s notes

Run the London marathon If you missed out on a ballot entry for the London marathon next year, don’t despair because there are still places available to run for Team PB, the events official charity. Team PB is a collaboration between Breast Cancer Care and The Prostate Cancer Charity and runners will be raising money for people affected by the most common cancers in men and women in the UK. Team PB is aiming to break the record for the most number of runners in any one team – and you can help them do this by running for them too. The suggested fundraising target for all applicants is £2,012.

3 of the best: baselayers

More info: www.teampb.org.uk

Take a look inside

Odlo Evolution Light Crew Neck Price: £40.00 Stockist: www.odlo.com

It might be the soft shell fabric or the ice blue colour that first catches your eye on the CRAFT Elite Pace Jacket, but don’t forget to look inside too. The Swedish brand has incorporated all its bodymapping expertise to develop a cold weather running jacket that focuses on the perfect balance of breathability and insulation. It features laser-cut perforations on “hot spots” and bonded fleece insulation on colder areas.

Price: £154.00 Stockist: www.craft.se

Event alert

Under Armour ColdGear Sub Zero Mock Price: £35.00 Stockist: www.underarmour.com

The Greater Manchester Marathon It may come as a surprise that a great sporting city like Manchester doesn’t already host a marathon, but next year will be the first one held in the city for 10 years. If you missed out on spot for London, this event on April 29 is a great alternative. It’s a fast, flat course so perfect for beginners and PB hunters alike, and you’ll pass many of the cities iconic sports sites including Old Trafford football and cricket ground.

Entry cost: £41 (£39 for affiliated runners). There are also charity places available.

More info: www.greatermanchestermarathon.com 10 sportsister.com

Icebreaker Oasis Crew Price: £52.95 Stockist: www.icebreaker.com

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cyclist’s notes Lizzie Armitstead’s top cycling tips 23 year old Yorkshireborn cyclist Lizzie Armitstead has risen through the ranks of British Cycling’s academy to become one of our most exciting riders. She competes both on the road and on the track and will be one to watch at London 2012. Here she shares her tips for becoming a better cyclist.

Ride in a velodrome. I think riding on the track is one of the best things you can do to improve your skills because you’re on a fixed gear and you don’t have any brakes so if you want to slow down you have to use the track. Your skills become more honed because of this.

Remember to use your gears. When going uphill make sure you choose your gear in plenty of time, and go through the gears according to the gradient. The steeper the hill, the lower the gear you need. But remember you can go too low.

Ideally you want a gear that allows you to stand out of the saddle as that’s the most effective way to climb.

Meet the Bobbin family

Two things caught our eye when Londonbased bicycle boutique Bobbin Bicycles launched their very first collection of lifestyle bikes. Firstly the steeds themselves; beautifully designed, fun to ride and well priced too, they immediately went on our wish list. But secondly we love the illustrations that were commissioned from Zoë Barker, who came up with a unique drawing to suit each bicycle.

There are four styles in the range all come with useful design features like mudguards, covered chains, hub gears and carrier racks so you can wear your everyday clothes and carry all your stuff around whilst looking effortlessly chic and unflustered.

Looking for a challenge?

One of the most popular charity cycle challenges is now being offered as a new women-only route. Children’s charity Action Medical Research is organising the London to Paris bike ride from 18-22 July 2012.

Make sure your saddle is set at the correct height. Your saddle height is very important, you don’t want to be too low because then you will find that you can’t get enough power from your glutes. But you also don’t want to be too high because that will put too much pressure on your back. Your saddle is at the right height when your crank is on the bottom and your knee is slightly bent.

Don’t be scared of cleats. Perhaps just try them on grass first! It just takes practice but you need to have the confidence to give them a go. My mum has started using them and she’s 53 and not very brave! Just make sure that the cleats are set in the same position on both your shoes.

Don’t forget to eat. If you want to increase your mileage eating and drinking is crucial. I think a lot of people underestimate this. I wouldn’t be able to do more than 40 miles without eating; I’d be going dizzy and calling a taxi! I eat at least every half an hour – a banana, flapjack or energy bar.

Introduce intervals. If you’re short for time to train then intervals are the best training you can do. If you don’t have a turbo trainer at home then you could use your local hill and do reps up and down for a half hour session.

Hornby Hobbies Ltd. is an official product supplier to the London 2012 Olympic Games. Lizzie Armitstead is the company’s brand ambassador and was speaking at the launch of Hornby’s Team GB Scalextric Velodrome Cycling Set.

Price: From £300.00 Stockist: www.bobbinbicycles.co.uk

All levels of cyclist can take part with the right training and preparation, and it’s sure to be an unforgettable four-day, 300 mile cycle. The ride reaches the French capital the day before the finale of the famous Tour de France and heads down the Champs Elysees to finish in style at the Eiffel Tower.

They will also be running their popular DIVA100 women only cycle ride again in 2012 - the perfect training event for this challenge.

More info: www.action.org.uk/sportsister

Style your ride

Now in its second season performance cycle clothing brand Ana Nichoola has launched a small but well considered collection for autumn/winter. Based on the theme of ‘women who ride hard look cool’ her designs are all created using her own experience as a racing cyclist.

The range includes a performance jacket, arm-warmers, gloves, ear warmers and a neck warmer. All are feminine without being over the top girlie and fully functional too. We love.

Price: £16.99 - £159.99 Stockist: www.ananichoola.co.uk sportsister.com 13

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christmas gift guide 1

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under £20 1 Dring Dring Hand-Painted Bell (£18.00) www.velorution.biz 2 APPI Pilates Sock (£5.00) www.appihealthgroup.com 3 Primus C&H Vacuum Bottle (£15.00) www.primus.se 4 Olympics: A snapshot history of the Olympic Games £8.99 www.openthebook.com

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*WIN*

We are giving away five copies of this book.

Just head online to Sportsister.com and click on our ‘win’ button to enter.

5 Caroline McGrath 2012 Tea Towel (£12.00) www.carolinemcgrath.co.uk

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under £50 6 Roxy @ Surfdome.com Crushin Watch (£44.95) www.surfdome.com

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7 Eastpak @ Surfdome.com Pak R Backpack (£38.99) www.surfdome.com

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8 Elemis Quiet Mind Soothing Stars (£25.00) www.elemis.com 9 Pull-in Pommarc Beanie (£25.50) www.blackleaf.com 10 Dunlop Pulse G-40 Squash Racket (£40.00) Sports Direct stores

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up to £100 11 Micro Scalextric Team GB Track Cycling Velodrome Set (£69.99) www.scalextric.com

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12 Links of London’s official jewellery collection of London 2012 Team GB Handbag Charm (£60.00), Handbag Mechanism (£25.00) and Links of London’s official jewellery collection of London 2012 Team GB Keyring (£50.00) www.linksoflondon.com

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13 O’Neill & Phillips The Bend Headphones (£59.95) www.oneill.com 14 Oakley Jenny Jones Signature Goggle (£100.00) www.oakley.co.uk 15 The North Face Better Than Naked Jacket (£100.00) www.thenorthface.com/eu

over £100

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16 Brooks Colt Saddle (£120.82) www.brooksengland.com

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17 Roam Shooting Stars Blanket (£249.00) www.studioroam.co.uk 18 Soleus GPS Watch (£99.00) www.fitbrands.com 19 Specialized Dolce Sport Road Bike (£800.00) www.specialized.com

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20 Merrell Taiga Buckle Waterproof (£145.00) www.merrell.com/UK

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travel

A freestyler’s paradise at The BRITS The BRITS is the biggest week on the British ski and snowboarding calendar, where the best of our home grown talent battle to be crowned British champion. But it’s not just for the pros as Sportsister’s Louise Hudson discovered.

For the last seven years the Swiss resort of Laax has been invaded by the cream of the British ski and snowboarding scene. Throughout the week long event our top snowsports athletes compete across four different disciplines; Halfpipe, Big Air, Slopestyle and Cross.

It’s easy to see why Laax was chosen for an event like this. Described by the World Snowboard Guide as ‘pure snowboard heaven’ it’s about as far removed from your traditional ski village as you can get. Forget Alpine chalets and fondue restaurants, we are talking modern design hotels and Asian cuisine here.

The whole resort has a young, urban feel to it despite being in the heart of the Swiss Alps.

In fact Laax is widely regarded as Europe’s top freestyle resort and as well as hosting the BRITS also holds both the European Snowboard and Freeski Opens. And it’s easy to see why. With 220km of piste, heaps of freeride areas plus two half pipes and four snow parks it’s a freestyle mecca. Adding to this they opened a Freestyle Academy last year too. The first of its kind in Europe this indoor centre complete with foam pit, ramps and trampolines, allows riders of all levels to practise their tricks in a safe environment before heading out on to the slopes.

The great thing about the BRITS is that you can enjoy your time up the mountain and then when you start to get tired, or feel like you need a bit of inspiration, just make your way over to one of the competition sites and then you can chill in the sunshine and watch some top class action.

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Three of the four disciplines here are now on the Olympic calendar after Slopestyle was added to the line-up for the Sochi 2014 Winter Olympics. But my personal favourite to watch was the ski and snowboardercross events – where four competitors race simultaneously down the course. Fast, exciting and adrenaline fuelled – and that was just as a spectator!

And it doesn’t end once the lifts stop running. Make your way back down to the bottom of the slopes and in the village each night there will be plenty to keep you entertained during the après ski hours. With live music, a demo village so you can try out new kit on the slopes the next day and the always atmospheric, but rather unfortunately named Crap Bar, it makes a great end to a day up the mountain.

ONES TO WATCH Katie Summerhayes – 16 year old Katie is the name to drop in the British freestyle skiing scene. Hailing from Sheffield she now has her eyes firmly set on the Sochi 2014 Winter Olympics.

She is the current British Slopestyle and Big Air champion and competed in last year’s X-Games. Her younger sister Molly joined her on the podium in Laax picking up bronze in the Slopestyle event.

Katie Blundell – Katie only made the switch from skis to snowboard when she was 21 but hasn’t looked back since.

She won two silvers at last year’s BRITS in the Big Air and Slopestyle events adding to her Big Air gold from the year before.

Then there’s just time to head back to your accommodation, change and grab some food before the real party begins.

Every evening there is a different event held at one of the venues in the resort and your BRITS wristband gets you access to them all. Top bands and DJ’s are flown in, there is an annual fancy dress party, and it all goes on well into the night.

If you are looking for a quiet week on the slopes then this is not the spot for you but if you are searching for something to set this year’s annual pilgrimage to the snow apart from others I’d recommend you consider the BRITS. Because on top of the excellent runs, efficient lift system and beautiful scenery you also get to watch an amazing championship in a resort that’s buzzing with BRITS fever.

FACT FILE When? March 18-25, 2012 Where? Laax, Switzerland How do I get there? LAAX is a 90 minute transfer from both Zurich and Friedrichshafen Airport.

What does it cost? Prices from £295 excluding flights. This includes 7 nights accommodation, 7 day lift pass and your festival wristband.

More info: www.the-brits.com

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half-time

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

Win one of 20 women’s sporting calendars

In what is a true celebration of women’s sport this calendar showcases some of the best British sportswomen today. As well as featuring 24 athletes, it also details 350 events happening during 2012 that you can either watch or take part in.

The A3 calendars are being sold for £8.99 with 20% of the price going straight to your chosen women’s sports organisation or charity. And we think they are the perfect way to support women’s sport in this landmark year.

More info: www.illustratus.co.uk/shop/ wsc2012 Closing date for entries: December 15 If you would like to win just head to sportsister.com’s competition page to enter.

Superpower sportswear

Super food for your skin Inspired by nature and backed by science this new range from skin guru Dr Nicholas Perricone takes all the best super foods and puts them in your favourite kinds of skincare products.

Ginger, turmeric, coconut, acai, red algae, watercress and chilli all feature.

The whole range is good enough to eat but two of our favourite products are the Daylight Savings SPF 25 Moisturiser and the Sweet Clean Face & Eye Cleanser.

The moisturiser contains turmeric which is loaded with the antioxidant curcumin, a potent anti-inflammatory known to help reduce psoriasis and heal damaged skin caused by UV rays. While the cleanser contains the antioxidant rich acai berry to improve the overall health of the skin and cocoa seed butter to restore skin’s suppleness. sportsister.com 18 sportsister

Price: From £14.00 - £37.00 Stockists: www.boots.com

Who doesn’t want to feel like a superhero when they are working out? Well Nike think that we all do and so have asked two of the world’s most respected female comic artists, Jan Duursema and Amanda Conner, to illustrate the superpower characteristics of the key pieces in their new NikeWomen collection.

Designed to keep you warm, dry and enjoying your exercise whatever the weather throws at you, the range is packed with well thought out features. We love the Beautifully Thermal Hoody, pictured above, with its Therma-Fit fabric to help retain warmth and its water repellent lower back panel to help keep you dry. Teamed with Pro Shorts and Free TR Fit trainers, it’s an outfit any superhero would be proud of.

Price: From £25.00 - £90.00 Stockist: nikestore.com

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...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.

Sportsister loves: Nikita Not taking itself too seriously is the new snowboard collection from Icelandic brand Nikita. Inspired by “the colours of toys and the joy of playing with them” designer Heida Birgisdottir goes right back to her childhood and thanks retro playthings Lego, Star Wars, Pez and Matchbox cars for inspring these colourful, bold, mix and match designs.

With slim and baggy fits, checks, stripes, animal prints and plain colour blocking it‘s an ecclectic and exciting mix.

Price: From £29.00 - £239.00 Stockist: www.nikitaclothing.com

At altitude

Get back to tap

More and more people are signing up for charity challenges, often in extreme conditions and at high altitudes, but everyone reacts differently to being at such heights. Now thanks to a new Altitude POD (pre-acclimatise on demand) at Manchester’s Ellis Brigham store you can assess your body’s response to altitude up to a height of 6000 metres and then, through a series of sessions, can pre-acclimatise and train you for a high altitude adventure.

Save money and reduce waste with these eco-friendly reusable bottles and tapwater.org’s network of free refilling stations. A tap water map highlights participating cafés, pubs and shops enabling you to locate free tap water refills. When you’re thirsty, simply use the map to find a refilling station nearby, pop in and top up your bottle.

Price: From £12.00 Stockist: www.tapwater.org

Price: From £29.99 More info: 0161 837 6140

Sports bra amnesty Apparently seven out of ten of us are wearing the wrong bra size, so sportswear retailer Sweatshop has launched a new fitting service to make sure you have the correct sports bra whatever your size, and whatever activity you might be doing. Their stores will feature ‘bra bars’ and staff will be fully trained to fit you and help you make your choice. Plus they are launching a sports bra amnesty, where you can bring in your old, unwanted sports bra and receive £5 off any new one. Every store will have a ‘bra bin’ where bras can be left for recycling, with all funds raised being given to Sweatshop’s dedicated charity, The Microloan Foundation.

More info: www.sweatshop.co.uk sportsister.com 19

1.

snow time This season prints take a back seat on the slopes as strong colour blocking looks modern and fresh. Muted shades take over from more traditional brights for an altogether more subtle slope style.

1. O’Neill Freedom Amber Jacket (£219.99), Escape Star Pant (£99.00), Soft Cable Beanie (£22.99) and Mini Goggles (£44.99) Stockist: www.oneill.com

5. Burton Method Jacket (£130.00) and Mini Beanie (£25.00) Stockist: www.burton.com

2. Bonfire Taylor Jacket (£190.00) Stockist: www.snowandrock.com

6. Eider Galzig Jacket (£269.90) Stockist: www.mountainspirit.co.uk

3. Roxy Crystal Jacket (£200.00) Stockist: www.roxy.com

7. Protest Left: Fiveforty White Jacket (£119.99), Biscuit Beanie (£15.99) and Glenwell Rucksack (£19.99) Right: Pavlova Jumpsuit (£159.99) and Cariby Beanie (£17.99) Stockist: www.protest.eu

4. Oakley Gretchen Beiler Eco Shell Jacket (£285.00), Polarized A Frame Goggles (£180.00), Favourite Shell Pants (£155.00) and Beanie (£18.00) Stockist: www.oakley.co.uk sportsister.com 20 sportsister

2.

4.

3.

5.

6.

7.

Bonfire

sportsister.com 21 sportsister 21

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the knowledge Marathon Running Events to try

Paula and Ellie talk running

Brighton marathon

Now in to its third year this event has gained a great reputation since its launch. So much so that all individual entries are now sold out but you can still enter with a charity place. It’s a predominantly flat course, particularly in the second half, and attracts good crowd support with long stretches of the route running beside the sea.

Date: April 15 More info: www.brightonmarathon.co.uk Brathay Windermere Marathon

Don’t delay sign up for your race today The first thing is to make sure you do it! Everyone runs a half marathon and thinks ‘oh my god how do people do two of those?’ but don’t be put off. It’s hard to explain the feeling when you actually do it. When I did my first one I had only just finished and I was already planning my next one.

Recovery is essential Wear compression socks as that helps to avoid fluid retention. Massage is important too. You should also eat within 20 minutes of finishing your run. I usually have an amino acid protein drink and then some carbohydrates or a sandwich.

If nothing else just a bar of chocolate to replenish your energy stores is a good

idea. Then try and get a good meal within an hour or so. That will keep your immune system as well as your muscles in good shape.

Don’t be put off by the long distances Remember it’s not double the training; it’s just double the race distance. And that’s the really fun bit so it’s easier to get through. You just need to increase the mileage of your long run in training.

That’s the only thing different to training for a half.

Enjoy race day By now the hard work has been done.

The toughest times will be in training and hopefully you can enjoy your race knowing the training will pay off.

Don’t miss ‘Music Runs Ellie’, an exclusive short film from Ellie Goulding and Nike, fusing her two passions: sport and music. Head to www.facebook.com/ NikeRunningUK .

Moving indoors For anyone training for a spring marathon it can sometimes be hard to find the motivation to head outside on a dark, cold winter’s night. Treadmill training is a good alternative, and many runners choose to have one at home or head to the gym to train indoors. Here are our top tips for marathon training on a treadmill.

1. Choose your favourite music to keep you motivated.

2. Set the gradient to 1% in order to simulate road running.

3. Combine speed sessions, long runs and recovery sessions to best prepare your body for the run.

4. Long runs should build up to three hours. Alter the speed and gradient every ten minutes to keep things fresh and interesting – a huge advantage in having a treadmill.

5. Speed work should mainly concentrate on short 400 metre bursts. Customise distances and gradients to keep you on your toes.

6. Recovery runs should be easy, relaxed sessions. Feel free to tune in to the TV or a DVD during these sessions as they can typically be boring.

South Downs Marathon This event takes place on the beautiful but challenging South Downs. It’s off-road and hilly but there are also relay and half-marathon events for those who think the 26.2 miles is too far to tackle.

You will be rewarded with fantastic views and a great atmosphere; just make sure you incorporate plenty of hills (both up and down) into your training.

Date: June 9 More info: www.209events.com

Photo: istockphoto.com

Sportsister caught up with marathon legend Paula Radcliffe, who was sharing her running tips with pop singer and keen runner Ellie Goulding as she looks to take on her first marathon.

This is one for lovers of great scenery as the route follows the edge of Lake Windermere in the picturesque Lake District. It’s quite an undulating course as you complete a circuit of England’s largest lake passing Hawkshead, Newby Bridge, Bowness and Waterhead.

It’s just a small event compared to some of the big city races, with around 1300 runners expected next year, but is known for its fun, welcoming atmosphere.

Date: May 20 More info: www.brathaywindermeremarathon.org.uk

Best buy: The Kettler Marathon ST has an extra large running deck with shock-absorbers reducing the risk of ligament and joint damage on long runs. Plus it can also be folded up and wheeled away to save storage space when not in use.

Price: £849.99 Stockist: www.kettlerdirect.co.uk sportsister.com 23

wellbeing

Soften Up Now that we are knocking on winter’s door don’t let the change of seasons play havoc with your hands.

Rich, intense creams will help keep hands soft and smooth and protected from the elements.

[ comfort zone ] Skin Defender Hand Cream £18.50 (75ml)

GADI 21 Minerals Hand Cream £20.00 (120ml)

Tisserand Nourishing Hand and Nail Cream £6.75 (75ml)

Don’t be put off by the packaging, which we felt was a little too masculine, because this is a great cream. When reapplied throughout the day it will battle the effects of threats like wind, cold and constant contact with water. It also claims to keep hands wrinkle free and prevent ageing too so is a good option for more mature skin. It features karité butter, a popular ingredient which has been used by African healers for thousands of years to alleviate maladies of the skin. www.comfortzoneskincare.com

This range blends 21 of the purest minerals from the Dead Sea to stimulate the natural skin repair process. The hand cream is designed to replenish, strengthen and nurture your skin and leaves hands feeling softer and more supple. We love the creamy, non-greasy consistency and the delicate smell. www.gadi21.com

Thanks to the non-greasy formula of this cream it is easily absorbed into the skin with an instant softening effect. Our tester loved the refreshing floral smell of the cream thanks to the winning combination of oils including rejuvenating lavender, toning rose, nourishing jojoba and vitamin rich kukui.

All of these oils are combined with an antioxidant rich extract of organic green tea. www.tisserand.com

Estelle & Thilde Ecorganic Hand Cream £15.50 (75ml)

Avène Cold Cream Hand Cream £6.50 (75ml)

This cream comes from one of Scandinavia’s leading eco-organic skincare ranges and is suitable for even the most sensitive of skin. It contains nourishing shea butter and sweet almond oil, is rich in natural vitamins and fatty acids and has a mild aroma of neroli and bergamot. Plus the stylish packaging means it looks great sat on your desk! www.urbanretreat.co.uk/beautique

This rich cream was a firm favourite with our tester who found it perfect for her sensitive skin. It absorbed easily and left no residue and because it had little smell it felt very natural. This is a really well priced option and is much more effective on dry, chapped skin than many of the more expensive products we also tested. www.avene.co.uk

SPORTSISTER LOVES Dr Organic’s Organic Virgin Olive Oil Hand & Nail Cream £5.99 (125ml) This is a great choice for seriously dry and neglected hands. Thanks to the super hydrating properties of olive oil it feels very rich on the skin and will moisturise deep into your hands. This intensive cream works for up to 12 hours and is effective on dry elbows and knees too. Excellent value. www.drorganic.co.uk 24 sportsister.com

sportsister.com 25

competitions Dive right in with our Arena swimming competition We have teamed up with Arena to bring you the chance to win one of two swimmer’s goodie bags worth £125 each.

Each bag contains everything you need to make the most of your time in the pool. There is a Monaka swimsuit, designed for training. This suit will make those lengths fly by. You’ll also win a pair of goggles, a swim cap and some earplpugs, as well as a microfiber towel, a robe for wearing pool-side and a backpack to store all your new kit in when going to and from the pool.

It really is the ultimate swimmer’s prize from one of the leading swimwear brands in the industry.

More info on Arena: www.arenainternational.com Prize may differ to items shown. An alternative prize may be offered.

Closing date: December 29, 2011

How to enter : Go online to www.sportsister.com, click on the Win button in the top-right hand corner of the homepage and follow the instructions. There are new competitions each month - good luck!

5 pairs of Merrell Barefoot Pure Glove shoes up for grabs

Win a Goddess II Gym and Travel Bag

Merrell, the leading outdoor footwear and apparel brand known for out-of-the-box comfort and versatility, and Vibram, the world leader in advanced performance sole design and makers of the well-known Five Fingers barefoot concept, exclusively collaborate to create an outsole design that aids in multi-directional movement and adaptability.

One lucky Sportsister reader can soon be heading to the gym with this stylish bag from sports bag specialists’ Workplay.

The end result is Merrell Barefoot, a collection of minimalist, lightweight, versatile and efficient footwear. These women’sspecific outdoor footwear styles, designed and engineered by women, let enthusiasts get closer to the terrain on which they play. And now you can try them out as we are giving away five pairs of their Pure Glove style worth £75 each.

More info on Merrell: www.merrell.com

Prize may differ to items shown. An alternative prize may be offered.

Closing date: December 29, 2011 26 sportsister.com

The Goddess II is a new and improved version of the original sell-out style, and with space for all your kit it includes a generous sized wash bag, a removable laundry bag, a shoe compartment with a separate trainer bag - and even an expandable wet compartment.

Made specifically for women, it has ergonomically cut shoulder straps to fit perfectly under the arm and carry with the same ease and comfort you would a handbag.

It’s available in two colourways – either pink and black or grey and black – and if you are the lucky winner you can choose your favourite.

More info on Workplay: www.workplay-bags.com Closing date: December 5, 2011

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next issue

You’ll soon be able to get your hands on the latest issue of Sportsister every month. From January 2012 we will be publishing 12 issues per year.

Packed with all the latest news and views from the world of women’s sport, with training tips, nutrition advice, gear guides and sports fashion.

New look Sportsister – don’t miss it out December 30 Must-have kit to see you through the winter Smash your PB – with our 10k training plan The best windproof running kit Everything you need to know about doing a charity challenge Getting started guide to pilates New year fitness fashion Photo: Sweaty Betty sportsister.com 27

four stars five quesions Hannah England

MID-DISTANCE RUNNER 1. What is your proudest sporting moment to date?

Probably winning the British Champs this year and defending it, that meant a lot to me.

2. If you weren’t a middle distance athlete what other sport would you choose?

I’d say ballet, it’s amazing. I did ballet very seriously until I was 18 and would have loved to have been a professional ballet dancer but luckily I found running instead.

3. Do you have any pre-race superstitions or rituals? No, I just try and think through the race very thoroughly and have a clear plan in my head and try and execute it.

4. Who is your best friend from the world of athletics?

Probably Barbara Parker, she’s a British steeplechaser.

We lived together when I was at university in Florida for one year, and we’ve been roomies ever since in all the races we both go to.

5. Which event would you most like front row seats for at the London 2012 Olympics? The all round female gymnastics final. I really like gymnastics and I’ve never seen it live.

Kat Driscoll

TRAMPOLINE GYMNAST 1. What is your proudest sporting moment to date?

Going top of the world rankings earlier this year. That felt amazing.

2. If you weren’t a trampolinist what other sport would you choose?

I would like to do diving as it combines swimming, something I did when I was younger, and the art of trampolining.

3. Do you have any pre-race superstitions or rituals?

No, I try and stay away from things like superstitions; I don’t want to start becoming dependent on a lucky scrunchie, if you know what I mean. I just keep a clear focus and stay calm.

4. Who is your best friend from the world of trampolining? I would say

Photo: photorun.net

Sophia Warner T35 SPRINTER

1. What is your proudest sporting moment to date?

I was the proudest at the World Championships in New Zealand in January. I was expecting to come fifth but I came second.

2. If you weren’t a runner what other sport would you choose? I love windsurfing. I wouldn’t be very good though as my balance is terrible and I’ve only got the use of one arm, but I like being outside in the fresh air.

3. Do you have any pre-race superstitions or rituals?

I always have one of my

Watch Kat compete for Team GB at the Trampoline and Tumbling World Championships at the National Indoor Arena in Birmingham from 17 – 24 November.

Visit www.birminghamtt2011.com Photo: Phil Searle, Digitalscape

children’s cuddly toys in my spikes bag. It’s a little toy rabbit called Mr Carrot and I have to look at Mr Carrot before I leave the call room.

4. Who is your best friend from the world of athletics?

Stefanie Reid who is another Paralympian. We room shared in New Zealand at the World Championships and it was unusual to meet somebody else with a disability who has got the same outlook on life.

5. Which event would you most like front row seats for at the London 2012 Olympics? It would be to watch Jenny Meadows. I think she is someone who is phenomenally strong mentally and I admire that in people.

Disability athlete Sophia Warner, currently ranked number 1 in Europe and World Championships medallist for the T35* 100m and 200m, launches Boots’ “Get Active” campaign to give women and their families across the UK more information and advice so that they can lead healthier and more active lifestyles.

28 sportsister.com

my synchro partner Amanda Parker, she has been with me every step of the way.

5. Which event would you most like front row seats for at the London 2012 Olympics? Any of the gymnastics events, I just really love it as a sport in general. The things they can do are unbelievable.

Rose McGrandle SKELETON ATHLETE

1. What is your proudest sporting moment to date?

There’s a track in Germany called Altenberg and it was there that I had the moment I’m most proud of. The competition we had there for the Europa Cup season was quite tough and we’d had a limited amount of practice runs on it and I did quite well in my performance on that track.

2. If you weren’t a skeleton athlete what other sport would you choose?

F1 racing for the speed. I absolutely love speed! I would love to get in one of those cars and drive it really fast without any worry of crashing into anyone.

3. Do you have any pre-race superstitions or rituals? I try not to have any superstitions and just get on with it. I do put my helmet on in a certain way for a race and have a certain amount of breaths before I put it on though, otherwise the visor fogs up.

4. Who is your best friend from the world of skeleton?

The lovely Amy Williams. I get on with her really well.

5. Which event would you most like front row seats for at the London 2012 Olympics?

I would love to watch the 100m or 200m because I’ve never been in that environment watching the top athletes perform.

getting started New Fitness Classes It’s important to mix up your training in order to keep seeing benefits and maximise the results. Classes are a great way to avoid getting stuck in an exercise rut, and a brilliant motivator. Here are three of our favourite new classes for you to try to inject something a little different into your routine.

Aqua Zumba Aiming to bring the party to the pool, Aqua Zumba is the latest variation of the Zumba fitness craze that has swept the world.

This modern day interpretation of aqua aerobics has all the energy and dynamism that you would expect from a Zumba class, but with the added resistance of doing it in the water.

The routines are simpler than on dry land so if you are not a natural dancer then you may find this easier to follow. It’s also very low impact and not as cardio intense so is great for those new to exercise. That’s not to say it doesn’t give you a good work out, making the moves in the water is great for toning and sculpting and your core is engaged as you try to remain balanced throughout.

Classes are available at Virgin Active gyms or you can head to www.zumba.com and click on ‘find a class’.

Power Plate Combination Power Plate classes have been around for some time and have developed a strong following for people looking to maximise their training time with a low impact workout. The Power Plate machine works by transferring vibrations to muscles, which activates reflexive muscle contractions. By holding different positions on the machine’s vibrating platform for up to 60 seconds, you are able to target specific areas of the body.

This new combination class is a half hour session that incorporates strength, flexibility and cardio work. It is a dynamic workout with each 30 second or 1 minute sector flowing straight into the next. Yoga moves, stretching, lunges and even massage are all incorporated into the routine.

The class is currently available at Selfridges and Harrods in London. It will be available nationwide from January. Head to www.powerplate.com/uk/locations to find your nearest location. Sessions cost £20.

Arke Arke is based on circuit style training with members of the class rotating around all the different pieces of equipment.

Considered by its developers, Technogym, as the ultimate functional training solution, there are 265 different exercises that can be done with the Arke equipment.

As well as more familiar items such as medicine balls, stability disks and a foam roller Arke also includes some unique apparatus. The water 8 ball comprises of two joined together half balls filled with water and is great for core work. The pendulum is a weighted ball fixed to an adjustable pole for power and rotation work while twin clubs are two clubs that can be joined together and are ideal for power work.

Arke classes are suitable for all levels of fitness, and also for sport specific training and injury rehab.

Arke is currently available nationwide in over 30 locations.

For more info head online to www.technogym.com. sportsister.com 29

nutrition Bean in a pot Using the humble bean and creating six delicious one-pot meals, Easy Bean make healthy lunches or simple dinners. There are six flavour packed pots - New Mexican Chilli, Moroccan Tagine, Indian Sambar, French Cuisinées, Spanish Puchero and African Palava – two of which have been certified Fairtrade. Beans are high in protein, virtually fat free and have more fibre than many wholegrains, and each pot counts as two of your five a day.

Price: From £2.95 Stockists: www.easybean.co.uk

Parsnip and apple soup

Pea and prawn laksa

Ingredients - serves 6 1 dessert apple, cored, peeled and sliced 680g parsnips, peeled and sliced 1 Bramley cooking apple, cored, peeled and sliced 50g Loseley Summer Meadow Butter 1¼ litres vegetable stock 4 sage leaves, plus extra to garnish 2 whole cloves 150ml single cream – for a lower fat version omit cream Salt and freshly ground black pepper

Ingredients - serves 4 For the spice paste: 1 red chilli, roughly chopped (remove the seeds if you don’t want it so hot) 1 stalk lemongrass, outer leaves removed and roughly chopped Juice and zest of 1 lime 2 cloves garlic, peeled and crushed 1 small onion, peeled and diced 1 tbsp fish sauce 1 tsp ground turmeric 1 tsp soft brown sugar 1 small bunch coriander ½ tsp ground coriander 2.5cm fresh root ginger, peeled and roughly chopped

Method 1. Melt half the butter in a large saucepan and add the dessert apple slices. Sauté until lightly browned, remove and set aside. Melt the remaining butter and add the parsnips and cooking apple. Cover and cook gently for 10 minutes, stirring occasionally.

2. Pour the stock into the saucepan and add the sage and cloves. Bring to the boil, cover and then simmer for 30 minutes, until the parsnip is softened.

3. Remove the sage leaves and cloves, then puree in a blender or food processor. Return to the saucepan and reheat gently with the cream. Season to taste. Serve hot, garnished with the sage leaves and apple slices and serve with granary bread.

We recommend Loseley Summer Meadow Butter (£1.29p for 250g). Visit www.loseley.com for more information.

30 sportsister.com

For the laksa: 3 tbsp vegetable oil 1 x 400ml can coconut milk 200ml vegetable stock 150g fine rice noodles 15 small tiger prawns, peeled (can use frozen) 200g frozen peas A handful of fresh chopped mint leaves Coriander leaves, to garnish Sea salt and black pepper Method 1. For the spice paste, blend all the spice paste ingredients together in a food processor and set aside.

2. For the laksa; heat the oil in a wok or a large heavy based saucepan over a medium heat and fry the paste for 3-4 minutes until fragrant, stirring all the

time, remove the heat if it is catching on the bottom. Stir in the coconut milk and stock and bring to the boil.

3. Meanwhile cook the rice noodles in a separate pan according to the packet instructions. Drain well and set aside.

4. When the laksa is boiling, add the prawns and peas and cook for 5-6 minutes or until the peas and prawns are cooked. Taste and adjust the seasoning, stir in the chopped mint.

5. Place the noodles at the bottom of the serving bowls and ladle the laksa over the top. Garnish with coriander leaves and serve.

For more recipes like this head to www.peas.org

sportsister.com 31

training

Week one

Plan

Notes

Monday

Strength

Quality reps not quantity!

Get ski fit in four weeks

Tuesday

Cardio

Really push yourself through the intense intervals

Skiing or snowboarding holidays are some of the most fun trips you can do, but without the correct training and preparation it could turn into a holiday from hell. Justin Way, personal trainer at Pure Gym, has devised this four week plan to make sure you hit the slopes in tip-top condition.

Wednesday

Rest

Recommend 8 hours of sleep

Thursday

Strength

Ensure you count your rest seconds

Friday

Cardio

Make sure you’re hydrated – 2 litres of water daily

Saturday

Rest

Consume protein to aid recovery

Sunday

Rest

Spaghetti Bolognese is a good choice for dinner

Week two

Plan

Notes

Monday

Strength

Increase the reps slightly

Tuesday

Cardio

Don’t drink large amounts too close to interval training as it can lead to stomach cramps

Wednesday

Rest

Go easy on the tea and coffee as this can lead to dehydration

Thursday

Strength

Try not to hold your breath

Friday

Cardio

The quicker you can settle into a rhythm the better

Saturday

Rest

Do some general stretching today

Sunday

Spinning

Group exercise will help you make friends and work harder!

Week three

Plan

Notes

Monday

Rest

Go for baby new potatoes as they contain more complex carbs than baked potatoes

Tuesday

Cardio

Maintain good posture throughout

Wednesday

Strength

If you’re feeling strong try holding weights on your leg work

Thursday

Rest

Eat 5-6 smaller meals instead of 3 large ones

Friday

Cardio

Ensure you warm-up thoroughly

Saturday

Strength

Try to eat some good proteins and carbs immediately after your workout

Sunday

Spinning

Group exercise is a great structured workout

Week four

Plan

Notes

Monday

Rest

Active recovery like a light walk round the park can make you feel so much better

Tuesday

Strength & Your first double session so pace Cardio yourself

Wednesday

Rest

Thursday

Strength & Eat 5-6 smaller meals instead of 3 Cardio large ones

Friday

Rest

Recovery is the key today, aim for 8 hours sleep

Saturday

Rest

Complete some general stretching

Sunday

Rest

Ensure everything is packed and you are ready to go!

Whether you’re experienced or a novice, it is very important to be physically ready before you leave on your trip. Being in shape does not only lead to a smoother body motion, but it also enhances your skiing skills and makes it more fun.

There are four fundamental aspects to ski fitness – flexibility, strength training, cardiovascular endurance and core stability.

Whilst training using these key elements you will also notice that your balance and co-ordination develops. To begin with start with the lower rep range and the longer rest time durations and as you become stronger and more confident increase the reps and decrease the rest to develop the intensity.

Strength

Wall squat hold: Squat down whilst leaning against the wall and hold this position. Complete 2 sets of 30-60 seconds with 20-30 seconds rest.

Walking lunges: Perform a lunge taking your rear knee close to the ground, step through into your next lunge. Complete 2 sets of 20-30 reps, 20-30 seconds rest.

Tuck jumps: From a standing position, jump into the air and drive your knees up towards your chest. Upon landing immediately jump into your next tuck. Complete 2 sets of 10-20 reps, 20-30 seconds rest.

Lateral jumps: With both feet jump high and to the left by approx 2ft, immediately jump right by the same distance. Take your knees up to around hip height when jumping. Complete 2 sets of 20-40 reps, 30 seconds rest.

Lateral hops: The same as lateral jumps however you hop sideways from your left foot to your right as far as you can and spring back to your left. Complete 2 sets of 10-20 reps, 30 seconds rest.

Plank hold: Hold your body in a straight line with only your toes and forearms in contact with the floor. Complete 2 sets of 30-60 seconds, 30 seconds rest.

Leg raise: Lie on you back with a slight bend in your legs.

Maintain a neutral spine and slowly lift your legs into the air so they are vertical. Lower your legs about ¾ of the way back down before lifting again. Complete 2 sets of 10-20 reps, 30 seconds rest.

Ab crunch: Lie on your back with your legs bent at 90 degrees.

Place your hands on your legs and slowly reach forwards sliding your hands towards your knees until your shoulder blades begin to lift off the floor. Complete 2 sets of 10-20 reps, 30 seconds rest.

Press-ups: Perform these in a controlled manor, if you find press-ups hard then drop you knees to the floor to decrease the intensity. Complete 2 sets of 10-20 reps, 30 seconds rest.

Cardio

Stepper: 1 minute fast stepping: 1 minute slow stepping.

Repeat for 10 minutes.

Treadmill: 10 minutes steep hill walking at a moderate pace.

Cross trainer: 3 minutes forwards, 2 minutes backwards and repeat. Moderate-hard resistance.

Bike: 1 minute hard resistance; 1 minute light resistance.

Repeat for 10 minutes.

Pure Gym offers no contract gym memberships with low-cost monthly fees and 24/7 opening. For more information visit www.puregym.com 32 sportsister.com

Load up on complex carbs to replenish your energy stores

event review London Spartan Sprint Sportsister’s Clarissa Goodwin joined hundreds of other Spartan warrior wannabes to take part in the first ever London Spartan Sprint in the muddy hills of Surrey.

The event adopted its roots from the popular fantasy action film 300, retelling the story of the battle of Thermopylae between the Spartans and the Persians.

It aims to test participants’ resilience, strength, stamina and ability to laugh in the face of adversity. The unique obstacle course is designed to demand every ounce of strength, ingenuity, and animal instinct you thought you lost centuries ago.

The course Precise course details were held in the utmost secrecy until the event day in order to add to the event experience, keeping competitors guessing until they met them face to face.

We were warmed up by the BMF (British Military Fitness), which not only involved warming up our muscles, but also our voices with Spartan warrior cries - AROO! The course was 5km long, and included 20 unique obstacles.

The obstacles were all quite demanding but exhilarating and fun to tackle, giving us all a great sense of achievement overcoming them, with a little help from our adrenaline. They were placed evenly apart allowing time for the lactic acid build up to recover, and also included a wide variety of activities to give your whole body a workout.

We started by ducking under some horizontal pillars and then it was a series of vertical walls to jump and climb over.

This was then quickly followed by embracing the warrior within, and diving into cold mud pools and scrambling along the floor under a ceiling of barbed wire.

After being caked head to toe in mud, our group proceeded to scramble up several steep climbs, perform countless amounts of burpees directed by BMF Spartans (the scariest of all instructors), lift logs with rope pulleys and clamber over slippery muddied cargo net walls.

It was then through a second mud and barbed wire tunnel scramble, this time a lot longer, and onto a spear throwing contest. After which, followed two climbs up another two steep hills; the first one

carrying a sandbag, the second a tyre.

This all may sound hideous, but looking around you would be pushed to find any participant without a huge grin or look of enthusiastic determination across their muddied (and sometimes bloodied) face.

In the final set of obstacles we had to scramble through a dark tunnel, followed by a crawl over ice cubes under a ceiling of barbed wire and then balance our way across some buoyant barrels, tied together with rope before jumping into a freezing cold lake and swimming under some more barrels.

After emerging wet, but a lot cleaner, we jumped over fire, climbed a slippery wall using ropes, and did some tyre hopping.

Then taking a minute to compose ourselves we braced ourselves for the one obstacle we had heard of – the gladiators. Two giant muscle-clad Spartans attempted to stop you passing by using their (padded) batons to knock you off your feet.

Then last but not least, the final obstacle involved you using your hands to form a circular ring to follow some wire to the end. However, the small problem was that it was electrical wire and if you touched it you were in for a nasty shock!

Would I do it again?

I certainly would. This is a fantastic event and while it may initially appear more male orientated, it really is not.

There were plenty of women taking part as individuals and as part of a team and it is a perfect event to test team work. I would be interested to try the next step up and attempt the 10km version.

Good Points • A good variety of obstacles • Great theme which resulted in a unique and memorable event experience • Fun event village with a post event party including a Hog Roast • Good communication pre-event that made you feel as prepared as you could for secret activities (e.g. kit lists, timings, etc)

Bad Points • Some of the earlier obstacles were too close together with queues forming in-between • Registration fee did not include cost for car parking • Too many participants in each heat - we ended up having a very long slow start with lots of walking, and queues for most obstacles • There were no showering facilities and not enough toilets. In keeping with the theme they did say there would be hoses to wash down the mud but there was only one which resulted in a long waiting line.

Want to give it a go?

The Spartan Sprint, 5km with 20 obstacles, is the entry level event, the Super Spartan for intermediate level, Spartan Beast for advanced and the Spartan Death Race for extreme level participants.

More info: www.spartanrace.com sportsister.com 33

what’s on events to watch:

events to do:

November 6 2011 ING New York Marathon The ING New York marathon is one of the world’s greatest road races, attracting more than 100,000 applicants each year. The race has come a long way since its humble beginnings in 1970 where runners completed laps of Central Park. Now, the course encompasses New York’s five boroughs: Staten Island, Brooklyn, Queens, the Bronx and Manhattan.

More info: www.nycmarathon.org

November 12 2011 RG Active Winter Ballbuster Held in the picturesque setting of the Box Hill National Trust site, this duathlon course takes you up and down the undulating hills of the North Downs. Known as one of the toughest, it is not for the faint hearted with an 8 mile run, 24 mile bike and another 8 mile run. It’s a race that is on the ‘must do’ list of every multisport athlete in the country and will test your fitness to the max!

More info: www.humanrace.co.uk

November 23-27 2011 London 2012 test event - London Handball Cup The London Handball Cup is part of the London Prepares Series and will take place in the Handball Arena in the Olympic Park. Alongside Great Britain women will be a strong international line up of Austria, Angola, China, Poland and Slovakia.

More info: www.londonpreparesseries.com/handball November 25-27 2011 World Netball Series Following the success of last year’s event, the Echo Arena Liverpool has once again been chosen to host the World Netball Series, with netball lovers expected to attend in their thousands. England will be up against the likes of New Zealand and Australia, the top two sides according to IFNA World Rankings. More info: www.worldnetballseries.com

November 18-20 2011 Pembrokeshire Coast Challenge Now in its third year, the classic self navigation marathon-a-day for three days over coastal terrain is back and as challenging as ever. Day one is flat across a dale, day two gets more rocky whilst day three is the toughest and most remote. Not up for all three days? Then just join them for the one or two.

More info: www.votwo.co.uk November 20 2011 Turbo X Trail The route designers certainly excelled with this tough trail run in Hampshire, taking you beyond your comfort zone. The 10 or so miles of sand, mud, hills and bogs are only suitable for 4x4s and humans in trail shoes. Mid-race a unique challenge is on offer how quickly can you run through the toughest, wettest, muddiest one mile section of the race?

More info: www.209events.com

November 26, 29 and December 3 2011 Rugby challenge tests - England v New Zealand England are set to take on New Zealand at Twickenham on November 26, the first of three tests to be played between the world’s top two women’s sides this winter. The last time England met New Zealand at Twickenham was in 2009, where they secured a 10-3 victory in only their second ever win over the Black Ferns.

More info: www.rfu.com

*WIN*

We are giving away tickets to see the England Women’s rugby team take on New Zealand in their final match. Just head online to Sportsister.com and click on our ‘win’ button to enter.

December 3-4 2011 London International Goalball Tournament This is the first Paralympic test event in the London Prepares series, with some of the best goalball athletes from around the world set to compete. The event will be the first opportunity for many Paralympic qualified goalball teams to compete at the Paralympic venue for the sport.

More info: www.londonpreparesseries.com/goalball January 10-18 2012 London 2012 test event - Gymnastics The International Gymnastics event offers gymnasts their final opportunity to qualify for the London 2012 Olympics.

Competitions will take place in Artistic, Trampoline and Rhythmic Gymnastics and gymnasts from around 60 different nations are due to take part.

More info: www.londonpreparesseries.com/gymnastics 34 sportsister.com

December 3 2011 Dorset Marathon Following a rugged but scenic path along the Dorset coast, the Dorset Marathon snakes through an area known as the Jurassic coast. The area officially boasts more geological variety than any other place on earth, with the epic hills and cliffs characteristic of this stage of the Coastal Trail Series.

More info: www.endurancelife.com December 4 2011 Wiggle Wight Winter Sportive Winter doesn’t have to mean no wheels. ‘Wight Winter’ is a new event for 2011, following on from the success of the sell out ‘The Wight Ferry Sportive’. With a short ferry ride, mince pies, indoor feed stations and hot drinks, this is an end of season must.

More info: www.ukcyclingevents.co.uk December 4 2011 DIFC London Santa Run This December hundreds of fun runners will descend on Greenwich Park dressed as Santa to stroll, jog or run 5K to raise money for good causes. Why not join in on the festive fun and help sleigh poverty this Christmas? Included in your entry is a free Santa suit… ho ho ho.

More info: www.doitforcharity.com