Student Sport Magzine - February 2013 - Ninth Edition

THE FIRST NATIONAL MAGAZINE FOR UNIVERSITY SPORTS...ONLINE, EVERY MONTH

SPORT AND LIFESTYLE ON AND OFF THE PITCH

Student Sport Magazine FEB 2013 - Edition Nine

DANISH ARMY LIEUTENANT BEASTS YOU! IN

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The Ninth Edition February 2013

Matt Walsh

The Supreme Chief of Hot Beverage Engineering.

Nathan ‘50 Shades’ Gray

Warlord/Chief Sanitation Officer.

WELCOME to Edition 9 of Student Sport

Magazine, The First National Magazine for University Sport.

Edition 9 brings you a preview of all 12 Sports at the BUCS Gatorade Nationals including the ones to watch and the defending Champions.

Make sure you keep on the lookout for Team SSM photographers to get yourself in Edition 10.

Mud, mud and a little bit more mud...the BUCS X-Country in Leeds a few weeks ago was cracking, despite a few patches of moist terrain. We spoke to Emelia Gorecka after the Royal Holloway fresher claimed the Women’s Crown!

95% of Team GB’s London 2012 rowers went to university so we look back at the history of one of the most prestigious boat in British sport.

Being at university all day amidst lectures and seminars can be tough when you are seeking much needed nutrition on campus, especially when it comes to protein. Team SSM joined up the Dietitian Nichola Whitehead to bring you some recipes that will help repair your muscles after those monster gym sessions, from Protein Brownies to Carrot Cake Muffins.

Matt (@MattWalshSSM) Get in touch to get involved or get your team featured in future editions: teamssm@studentsportmagazine.com

Matt ‘The’ Heard

Sangria Drinking Photographer.

Luke ‘The’ Shield

Professional Sadist.

Roman Lee

Mascot/Receptionist and Poster Boy.

Journalists Ash Quinlan • James May • Bowen Revill • Sam Headley • Emma Hart • Vicky Ashdown • Lucy Harvey • Joe Redmond • George Gigney • Simon Kemp • John Findley • Tom Henman • Luke Stevenson • Alex Sehgal • Will Aitkenhead • Tom Parry-Jones • Ryan Paine • Alister Houghton • Rob Weitz • James Scholey • James Taylor • Andrew Sixsmith • Emma Bird • Anthony Bowyer • Photographers Simon Rowe - www.simonroephotography.co.uk

© The Student Media House Ltd 2012. All rights reserved. No part of this publication may be used or reproduced without the written permission of the publisher. The Student Media House Ltd. is registered in England and Wales (Registration Number - 07949255) with registered office at Sheffield Technology Parks, Cooper Buildings, Arundel Street, Sheffield, S1 2NS. All information contained within is for information only and is, as far as we are aware, correct at the time of publication. The Student Media House Ltd. cannot accept any responsibility for errors or inaccuracies in such information. Any unsolicited information sent to us is automatically granted, by you, with a licence to publish your submission, wholly or in part on all media platforms owned or operated by us. Any material you submit is sent at your risk and, although every care is taken, The Student Media House Ltd, its employees, agents or subcontractors will not be held liable for any loss or damage.

Health & Training. The Student Media House Ltd. is not qualified to issue medical advice and any instructions provided herein should in no way act as a substitute for such advice. Please seek medical advice for injuries, medical conditions and before starting any new sport or training routine. If you feel pain or discomfort whilst carrying out any physical exercise you should immediately cease training and consult a doctor, physician or healthcare provider.

CONTENTS EDITION 9 / FEB 2013

TOP ON COVER

THE COXLESS 4S

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INSPIRATIONAL ATHLETE

12

24

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DANISH ARMY LIEUTENANT BEASTS YOU! IN

Steven McKenna

SPRINT

INSIDE!!!

10 SSM CRISP Team SSM’s favourite products.

18 EDINBURGH SWIMMING University of Edinburgh prepare for the BUCS Gatorade Nationals.

20 INDOOR ATHLETICS We look ahead to one of the biggest events at the BGN2013!

22 PRIDE, PASSION, PARTY! The only party gear you’ll ever need for Varsity!!!

33 SSM PLAYLIST 30 new tracks for your ipod.

42 SSM KITCHEN Nic’s Nutrition bring you some top recipes to make your own healthy protein snacks!

Levels Avicii

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Andrew Triggs HODGE DOB: 03/03/1979 Height: 6’2 (192cm) Weight: 100kg (220lb) Hometown: Buckinghamshire.

TOM JAMES DOB: 11/03/1984 Height: 6’3 (193cm) Weight: 93kg (205lb) Hometown: Cardiff.

0 PETE REED DOB: 27/07/1981 Height: 6’4 (197 cm) Weight: 100kg (220lb) Hometown: Seattle.

ALEX GREGORY DOB: 11/03/1984 Height: 6’4 (198 cm) Weight: 98kg (216lb) Hometown: Gloucestershire.

There are not many Olympic teams that can boast an unbeaten record for the last four games, but Great Britain’s coxless four rowing boat is one such team. You’d have to go back as far as July 28th 1996 for the last time they were beaten in Olympic competition. BOSH!

Images by Chris Garrison

Great Britain’s prize boat for so long now, the coxless fours hold the incredible record of four consecutive Olympic gold medals, starting in Sydney 2000 with Sir Steve Redgrave’s fifth and final Olympic gold. Last summer the boat picked up it’s fourth gold in as many games with a dominant display in the final beating the Australian crew by over a second. Never before had Britain won four consecutive rowing golds in the same event and even with the huge weight of pressure on Alex Gregory, Tom James, Pete Reed and Andrew Triggs-Hodge’s shoulders last summer at Eton Dorney, they delivered in empathic style.

By Will Aitkenhead

So how has it come to be that Great British rowing have become so dominant on the water and in particular at the coxless four discipline? Well this must be partly put down to the inspirational nature of that crew from 2000 and the back room team that supported them and set in place a structure that would breed success for many years.

Following the Atlanta games in 1996, where Britain won just one gold medal in all sports,

Steve Redgrave and Matthew Pinsent picking up gold in the coxless pair, British rowing was given lottery funding for the very first time. Led by performance director, David Tanner, they have gone from strength to strength across the board in the rowing department. That one medal in 1996 became 3 in Sydney four years later including gold in the men’s coxed eight and arguably the most famous gold medal ever won by a British team as Steve Redgrave, James Cracknell, Tim Foster and Matthew Pinsent powered to victory in the final on September 23.

It had come following Redgrave famously saying after the Atlanta victory, ‘Anybody who sees me in a boat has my permission to shoot me.’ His break lasted all of four months and with Pinsent expressing his desire to go after a third gold medal the pair were the ideal combination for two of the four seats in the coxless four.

It was the job of head coach Jurgen Grobler to find two more men to fill the No. 2 and bow seats, with Pinsent set to stroke the boat.

James Cracknell was the obvious choice for one of the places and he often pushed Pinsent for the title of powerhouse of the boat.

Peter Spurrier/Intersport Images/GB Rowing Team

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Cracknell had suffered serious misfortune in his career prior to Sydney, missing the 1992 games through a broken shoulder and then contracting tonsillitis on the evening before competition began in 1996. This was his chance to prove his quality.

... I have full confidence in the crew, there is no question...

The fourth and final selection is often seen as a maverick pick from Grobler as he opted for Tim Foster. Foster, who had been part of the Bronze medal winning crew in Atlanta, was physically smaller than a lot of other options and seemed a strange selection to begin with. But he was technically faultless and his metronomic style came to be viewed as critical to the success of the crew.

They started well, winning the World Championships in 1997 and 1998 but it was not all plain sailing. Redgrave was diagnosed with Type One diabetes in 1997 and Foster severed tendons in his hand after punching a window at a party. This lead to him missing the 1999 World Cup and as a result Redgrave and Pinsent lost

Peter Spurrier/Intersport Images/GB Rowing Team

the second half of the race as their first race for eight years. had been predicted but they left Foster then required surgery on their charge too late as Britain a torn disc in his back and the team lost their first race together and Redgrave hung on to write themselves into Olympic history in the World Cup regatta in July by a margin of just 0.38 seconds.

2000, finishing fourth in the The victory meant Redgrave final having lost the semi final became the first endurance to New Zealand. The seemingly athlete to win gold medals at five unbeatable combination had consecutive Olympic games. somehow been defeated. But Grobler did not panic, “I have full That victory sparked a surge confidence in the crew, there is of interest in the sport and the no question,” he said after the coxless four have been at the disappointment, “It’s time to sit forefront of Britain’s Olympic down, analyse the training and get HISTORY OF THE COXLESS 4 things right.”

In 1868, Walter Bradford Woodgate And they were in the perfect position was rowing for the University of Oxford in a coxed four race. to prove their Conscious of the weight of his greatness just two boat, he had managed to persuade months later as they his coxswain to abandon ship at cruised through to the start of the race at the Henley the Olympic final Royal Regatta. The jettisoned cox and then took a managed to survive following a half-length lead harrowing ordeal with some water over the Australians lillies, and Woodgate crossed the line with half the race triumphant with 100 yards to spare. done. The host Needless to say, the cheating bugger nation fought hard was disqualified but he had inspired a but just could cope new concept of rowing which Britain with the pace of the has some what dominated as of late...

British boat as they maybe there a few mixed morals to the hit a monstrous 44 story but we raise 32 Olympic Gold Medals and a glass...To Walter! strokes a second.

Italy came back strong as well in www.britishrowing.org

success since that famous day in Sydney. At the 2004 games in Athens Cracknell and Pinsent remained and were joined this time by Ed Coode and Steve Williams. Coode had been a reserve for Foster in the run up to Sydney and suffered his own Olympic heartbreak when he finished fourth in the coxless pair. For Williams, the Athens games were his first taste of the Olympics after he narrowly missed out on selection for the Eight in Sydney.

This was a risky selection from Grobler and many felt that Pinsent and Cracknell should have rowed in the pairs together. But when they failed to win a medal at the world championships in 2003, Grobler made the changes to the four.

Injury and lose of form to Josh West left him out of contention and with Cracknell struggling with a broken rib Alex Partridge was an able to step up. With all the chopping and changing the semi final win in Athens

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actually doubled the number of occasions that the crew had competed in competition together. Two months prior to the games the crew had never rowed competitively in a boat together.

But Pinsent was not about to let the chance of a fourth gold medal go begging. If Sydney had been all about Redgrave then Athens was Pinsent’s turn to take centre stage. He epitomised the philosophy of the coxless four when he said, “I have never settled for anything less than the best since I was a schoolboy. I have rowed so badly as not to have deserved a medal, I have rowed myself and the crew into a tired and dejected position where winning was impossible, but gone out to try to win a silver? No. Never.”

Remarkably the crew put behind them a difficult year to claim victory and incredibly the margin of victory was even closer than four years previously. Coode had been a late replacement in the boat after original selection Partridge had suffered a collapsed lung and Coode paid tribute to the man he replaced after the race, “Alex is the fifth man in this boat. He has encouraged us all the way and he is the strongest guy out of all of us.”

...he has encouraged us

all the way and he is the strongest guy out of all of us...

The quartet took an early lead but rivals Canada reeled them in and by the three quarter mark had taken the

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lead. As Pinsent and his crew dug deep they crossed the line seemingly neck and neck with the Canadians. After an anxious wait for the photo finish, Britain took the gold, by just 0.08 of a second.

Cracknell summed up the feeling of the crew after the finish by saying, “four years of emotion went into those six minutes.”

This is one of the factors that makes Olympic sport so cruel and career defining. Fail to produce a performance on the day and athletes feel like they have wasted four years of hard work and commitment.

What the British crews have been able to do so well over the years is put together the right performance at the right time. This was the case again in 2008 when once more the run up to the Beijing games was anything but ideal.

Steve Williams was the only remaining member from Athens with Tom James, Peter Reed and Andrew TriggsHodge joining him in the boat in China. But the start of the regatta was the first time they had ever raced together.

Williams and Reed had been ever presents in the run up to the games but Triggs-Hodge and James had both suffered from back injuries and as a result their form suffered.

They did it the hard way on the water as well, coming from almost a whole length down on the Australians to claim victory. And Williams said that it was an even sweeter victory than Athens had been, “We really paid for that with our souls,” he said afterwards.

“Athens was an epic journey but this has topped it. All of us have had back injuries

in the past 12 months and there have been many low moments, but if anything it has pulled the four of us together.

...Four years of

emotion went into those six minutes...

He also paid tribute to the man that had now masterminded three straight Olympic gold medals for the boat, Grobler, “He has been the most massive inspiration and last night said [to us] ‘there is no magic speech, the magic is what you have done in these last four years’.”

And so to London 2012 and the intense pressure of a home Olympics and three consecutive gold medals to live up to. Grobler this time opted for experience as Reed, Triggs-Hodge and James retained their place in the boat and Alex Gregory replaced the now retired Williams.

Again they timed the peak in their performance perfectly, having been beaten by Australia in the last World Cup before the Olympics they bounced back in emphatic style to lead from start to finish and take first place to extend Britain’s golden reign in the event to four consecutive Olympic games.

Nobody would bet against making it five at Rio 2016.

Follow them on Twitter! @AndrewTHodge @TomJames @PeteReed @AlexGregoryGB

I HAVE NEVER SETTLED FOR ANYTHING LESS THAN THE BEST SINCE I WAS A SCHOOLBOY. I HAVE ROWED SO BADLY AS NOT TO HAVE DESERVED A MEDAL, I HAVE ROWED MYSELF AND THE CREW INTO A TIRED AND DEJECTED POSITION WHERE WINNING WAS IMPOSSIBLE, BUT GONE OUT TO TRY TO WIN A SILVER? NO. NEVER. - SIR MATTHEW PINSENT CBE Studentsportmagazine.com///9

SSm

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It’s six nations time and without jinxing things too much, it’s not looking too bad for england at present. waiting all week without any rugby is tormentous so why not pick up a copy of Jonny’s book and start getting excited about england rugby again.

We’ve probably all done the wilkinson pose at some point in our drunken lives but jonny gives a pretty direct insight into his triumphant endings, nervous beginnings, game changing injuries and obsessive kicking routines.

Just a bit of trivia for you, last time england won the six nations, grandslam, triple crown and calcutta cup, jonny wilkinson went on to seal our fate as World champions...just saying!

PRICE: from £3.30 www.play.com 10///Studentsportmagazine.com

2. Jonny

By Jonny wilkinson

3. Virtual table tennis hd

By Sensedevil games everyone loves a bit of Table tennis, and everyone overestimates their abilities.

This app is a good time waster but select professional mode and prepare to be put in your place by a microchip!

The multiplayer can get a bit tasty with one person either side of an ipad competing for glory it’s got ‘dear mum, can you send me £400 please. x’ written all over it!

PRICE: Free Your App Library

4. BUCKs FIZZ

By Tesco Ok, it’s not dom Perignon but with the BUCS gatorade nationals and the bucs big wednesday fast approaching, there is no shortage of celebratory opportunities.

At less than three quid a bottle, replicating a formula one style podium moment is easily justified. it’s not going to win number one in a tasting contest (not that it really matters) but it won’t cause you too much trauma!

Price: £2.29 www.tesco.co.uk

Studentsportmagazine.com///11

On the 22nd of February 2013, Sheffield will host the largest annual multisport event in the UK and its award winning venues prepare to welcome around 6,000 student athletes who are set to compete over 12 different sports in the first ever BUCS GATORADE NATIONALS!!!

WORDS:

ASH QUINLAN

IMAGES:

SIMON ROE, ALAN JANASZEK

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EVENTS

at o r

ls 201 a n

THE

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3

the BUC

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natio INDOOR ATHLETICS

EIS

1530-1900 1000-1830 1000-1515

BADMINTON

EIS

1030-1930 0900-1930 0900-1900

LONG COURSE SWIMMING PONDS FORGE

1800-2000 0900-2000 0900-1630

KARATE

PONDS FORGE

1000-2000 0900-1900

TRAMPOLINING

ICE SHEFFIELD

0900-1900 0900-1700

FENCING

GRAVES

BOXING

DON VALLEY

1000-1800

JUDO

ALL SAINTS COLLEGE

0900-1800 0900-1700

CLIMBING

CLIMBING WORKS

0800-1900

RIFLE

STAVELY RIFLE CLUB

1000-1800 1000-1800

ORIENTEERING

SOMEWHERE IN THE PEAKS

1100-1600 1000-1500

TEN PIN BOWLING

FIRST BOWL

0900-1900 0800-1900

1100-1900 0900-1900 0900-1900

Post-2012, we’ve all been wondering just where the next generation of talent will come from, and perhaps British Universities & Colleges Sport (BUCS) have at least one part of that answer.

2013 is the year in which the BUCS Gatorade Nationals holds its inaugural meeting. The event, aimed at discovering and developing the brightest talents in colleges and universities across Britain so that they may feature in future top-level sport (if they don’t already!), will take place between the 22nd-24th February in various locations across Sheffield.

The event - the largest of its kind in the UK - will feature around 6000 competitors over 12 different sports, and boasts the support of a new partnership with Gatorade that will provide nutrition and hydration services during the championships.

Of this partnership, Gatorade Marketing Director Hayley Stringfellow said, “We’re really

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looking forward to working with BUCS. We want to build close links with student athletes and their coaches so we can help drive both the academic and sporting performance in UK universities and colleges.

For the competitors and coaches, though, the BUCS Gatorade Nationals provide an opportunity to showcase all the hard work they’ve been putting in throughout the academic year in the BUCS leagues.

“We are fundamentally committed to helping athletes improve their athletic performance. We do this by giving them sports nutrition products that are backed by world class research from the Gatorade Sports Science Institute,” she said.

Cardiff University’s Athletic Union President, Cari Davies, was vocal in her support for the launch of the BUCS Gatorade Nationals, and highlighted the pride students have in having the opportunity to represent their university: “There’s a lot of prestige involved with competing for your university and it gives something for sports-minded students to aim for during the academic year.

Clearly, the event is not short of support, and quite rightly so considering the buzz surrounding the future of sport in the UK. For some, the BUCS Gatorade Nationals will provide an opportunity for developing their competition fitness as they move onto bigger and more prestigious events in their athletic calendar, whilst for others the championships are the pinnacle of their sporting year.

Indeed, the importance of the championships is embodied in the endorsements it has received from sporting figures. Recently retired London 2012 Olympian and Beijing 2008 bronze medallist Jo Jackson, and notso-recently retired 400m runner turned presenter Iwan Thomas have both thrown their weight behind this new iteration of the national championships.

“The fact that we now have Gatorade involved I think is a really positive step because I think the fact we have a sponsor will mean more attention and potentially media coverage, and that all brings extra money to pump into student sport,” says Davies. “Most importantly, it gives the students the ‘national’ status they deserve, and really gives them the high-class competition they aim for.”

One thing is for sure: all eyes will be on Sheffield as the BUCS Gatorade Nationals takes student sport into a new era, hosting the UK’s biggest congregation of sporting students who are ready to do battle for pride and prestige.

INDOOR ATHLETICS

BADMINTON

All eyes on the showcase events: The Men and Women’s 60M. In the Men’s, all podium finishers from 2012 will be taking to the start line. Treymayne Gilling (Middlesex), Adeseye Ogunlewe (Essex) and Andre Wright (Brunel), but with strong competition coming from the Brunel Camp as well as Dele Onifade (East London) there could be a few new shoes on the podium this year.

Leeds Met Carnegie will be looking to defend three of their Championship titles in the Women’s Singles, Men’s Doubles and Women’s Doubles. The competition starts on the Friday with the finals being played on Sunday in a knockout format, and with a high level of competition at the top we’re anticipating a true spectacle.

Aleasha Kiddle (St Mary’s) will be looking to go one better than last year but no doubt there will be a big effort from Kadeena Cox (Leeds Met) who placed 3rd the previous year. Athletics all round is shaping up to be a stand out event at the BUCS Gatorade Nationals!

The BUCS Badminton Time Attack Tournament will be hosted alongside the Championships this year. Aimed at athletes who can’t get into their university sides and haven’t played at county level, teams are made up of four (two women and two men) and will be commencing from the Friday!

SWIMMING (LC)

KARATE

Tilly Gray (Loughborough) looks to defend her Championship title in the Women’s Open 100m Butterfly, however resistance is expected from Loughborough teammate Rachael Kelly.

In the Men’s Open 100M Butterfly, Tom Laxton (Loughborough) will try to fend off stablemate Adam Barrett and Plymouth’s Anthony James.

Emma Lucraft (Essex) looks to defend her Senior Kata Title and with no Alice Hooper (Newport) - last year’s runner up - it’s hard to see who could stand in her way. Alex Gardner (Hallam) also has chance to defend his title in the Men’s Senior Kata, with his Hallam teammates leaving him to it, will it be a straight road to victory?

Craig McNally (Heriot-Watt) will attempt to defend his 100M Backstroke win from last year, and with Liam Tancock and Joseph Patching setting the pace for British Swimming there should be some big strokes at Ponds Forge.

Anatolly Gorshkob (UWE) goes into the competition as one to watch in the Men’s Senior Kumite +84k Category, with both last year’s Champion and Runner up not competing. Iona Frost (Edinburgh) looks to go one better and topple Champion, Amy Wright-Hamilton (UWIC) in the Women’s Senior Kumite -68k category.

Studentsportmagazine.com///15

TRAMPOLINING

FENCING

The trampolining will take place over two days both Saturday (8:30 - 15:30) and Sunday (9:00 - 16:00) at Ice Sheffield.

BUCS Points will only be awarded to those competing in the BUCS 1 category that take place at noon on Sunday. The Men’s BUCS 1 category has 25 entrants with Paul Quarton,Christopher Wort and Camren Williams, from the University of Manchester, looking to step onto the podium.

Caitlin Chang (Hallam) and Elizabeth Ng (Surrey) go into the Women’s Foil looking as if they will be competing for the top spot, but with Caitlin looking to defend her Epee title as well could the pressure prove to be too much? Also, keep an eye out for Zoe Robinson (Imperial) who should be looking for victory in Women’s Sabre.

In the Women’s BUCS 1 there are 16 entries, with both University of Leeds athletes Natasha Carter and Sophie Lewis aiming for gold, will one of them take the metal back to West Yorkshire.

David Burnside looks to defend his Epee title as Cambridge teammate Matt Rowland strives to improve on last year’s bronze medal. Warren Shillingford (UWE) looks favourite going into the Men’s Foil, coming runner up last year he has a great opportunity to jump up a medal. The Men’s Sabre proved a standout moment last year, can Maiyuran Ratneswaren (Imperial College London) defend his title once again?

BOXING

JUDO

Amber Withers (Brighton) looks to mark her territory in the women’s Novice U67Kg category, however this year it won’t be teammate Lucy Kent in her way, look out for Portsmouth’s Alex Collins in the Red corner. Current Champion Matthew Tinker (Loughborough) looks to fight off Jon Shaw (Worcester) in the Men’s over 20 U81Kg category.

Adrian Markov (Anglia Ruskin) dominated the Mens -81Kg category last year and it will take a great performance by his rivals to take the title away from him!

Patrick Dawson (Heriot-Watt) also has the chance to defend his Championship title but faces a big challenge from James Allen (Nottingham) in the Men’s -73Kg category.

Judith Unterlass (Newcastle) is up against Lucy Kent (Brighton) in the Female 0-5 U64kg after beating Hazel Sellars (Worcester) and beating Hiinae Miller (Essex) by unanimous decision.

Alex Mellor (Coventry) made the final after beating Jake Gibbs (UWE) and Robbie Pyle (Northumbria) and now steps into the ring with Liverpool’s Thomas Davis.

Women’s -57Kg Category is going to be a battle as defending Champion, Szandra Szogedi (East London), faces fierce competition from both Sophie Sandy (Middlesex) and Rebecca Ellrich (Bath).

Helen Goodman (Leeds) and Natasha Maslen (Bath) are the ones to watch in the Womens -70Kg category.

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CLIMBING

RIFLE

Just under 400 entries to the BUCS Climbing Championship this year and the competition is looking expansive! Louis Parkinson (University of Leeds) looks favourite to go one better than last year where he finished runner-up in a sudden death match against Cheehan Weereratne.

University of Leeds also look to defend their team Championship but with Hallam and Edinburgh entering very strong teams it may prove tough.

Allan Skellet (Edinburgh) will be looking to defend his title but no doubt there will be strong competition from some of his Southampton teammates. Murray Lidgitt (Durham) will be looking to break into the top 3 this year after narrowly missing out on a place on last year’s podium. Last year five members of Southampton’s A team finished in the top 7 places, it’s definitely going to take something special to knock them off the top spot and take Gold in the team championship.

The division 1 climbers will commence at 10am on Saturday with division 2 climbers following at 2:30pm.

Presentations will be commencing from 6pm but expect delays if competitions go to sudden death.

The team champs will be held on the Saturday between 10am - 4pm and on the Sunday the individuals will begin at 10am -2:30pm. Competitors will be warming up on the outdoor range at Staveley in preparation for showdown.

ORIENTEERING

TEN PIN BOWLING

Hector Haines (Edinburgh) finished just under 3 minutes ahead of the field last year to be crowned Champion, but with plenty of Edinburgh teammates around him he may find it difficult to defend his title so convincingly. With University of Oxford and University of Sheffield athletes in the top 7 last year it’s looking fierce.

Jess Davidson (Portsmouth) was crowned Champion in the Women’s BUCS Ten Pin Bowling Championships last year with the only average score above 200. Huierh Tay (Imperial) scored (268) the highest in a single game and finished 3rd overall, if the Imperial student can keep her scores consistent she will certainly be in for a chance this year.

Rebecca Harding (Edinburgh) took Gold last year with more than a 2 minute safety net, with three other Edinburgh teammates in the top 7 in 2012, don’t be suprised if the Scottish uni secure 1, 2 and 3!

Last year in the Men’s, Lewis Brown (Manchester) beat Jamie Cunningham (Glamorgan) by just one point in the end.

This year is set up to be an excellent Championship with competition coming from a good variety of universities.

Simon Roe

Edinburgh Swimming look ahead to the BUCS Gatorade Nationals.

WORDS:

EMMA BIRD

IMAGES:

SIMON ROE

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The end of next month marks an extremely significant event in the student sporting calendar; the inaugural BUCS Gatorade Nationals will be taking place in Sheffield, bringing together approximately 6000 students, competing across 12 different sports. One of the teams looking to enjoy success at these championships is the University of Edinburgh Swim team.

Over the past few years, Edinburgh University’s swimming team have become a force to be reckoned with at BUCS competitions and are now regularly among the top 4 overall points scorers. Chris Jones, Edinburgh University’s Head of Performance Swimming, established the performance squad at the university just 4 years ago and now coaches an elite squad containing Olympic, Commonwealth and Paralympic swimmers and many more who have also competed for Great Britain and their home nations. “Our main aim for the BUCS Gatorade Nationals will be to maintain our top 3 placing that we achieved in November at the BUCS Short course” explains coach Jones.

“Beating esteemed teams such as Swansea and Stirling, who are established Intensive Training Centres for swimming, was a great achievement for the club and we hope to continue this”.

Potential medalists identified by Jones include sprint Breaststroke specialists Corrie Scott and Andrea Strachan, Freestyle sprinters Kieran McGuckin and Richard Schafers and the Men’s 400 metre Freestyle relay team who currently hold the Scottish Record for the event in the short course pool. Be sure to also keep an eye out for the newest

member of the squad; three time Olympian, and Olympic finalist, Caitlin McClatchey.

While McGuckin and Schafers make up half of the Scottish Record breaking Men’s 400 metre Freestyle relay team, the other half consists of fresher Jack Thorpe and final year student James Thomson. Thorpe is keen to prove himself at the first long course test of the season after a great start to his year with the new program. “I have really enjoyed the move to Edinburgh so far, the pool sessions continue to challenge us and the gym sessions are great in the amazing facilities that the university has”. Thorpe adds to the group of male sprinters that constantly push each other in training and notes: “the racing has been a big plus, along with brilliant team spirit and support.” The final member of the team, Law student James Thomson, is coming to the end of his time at university; he named last year’s record-breaking moment as his best achievement throughout his time competing in BUCS championships and says: “I can honestly say that my time spent with the swim team has been, on the whole, my favourite aspect of university life” and looking ahead to BUCS Gatorade Nationals, “Edinburgh University is moving up the leader board all the time; I hope to race well in all my events to continue this trend”.

It is certainly safe to say that the recent Scottish National Short Course Championships, where Edinburgh University gained top club status, will provide the perfect springboard to achieve another top 3 position; one thing is for sure, the inaugural BUCS Gatorade Nationals is sure to be a success when the best students do battle at the end of February.

Studentsportmagazine.com///19

The BUCS Indoor championships will once again serve up with some mouthwatering line ups across the disciplines in 2013. Traditionally a cauldron of noise, the EIS in Sheffield will play host to the event, which goes to three days this year after last year’s two day scheduling nightmare. The event, taking place between Friday 22nd – Sunday 24th February, will showcase the best of BUCS University sport and the team spirit within the championship environment.

the event has had some classic finishes, most notably last year between Jarryd Dunn and Tim Burn.

With some already fast times recorded, and some university stars achieving European qualifying standards, the level of competition is once again extremely high.

The one lap event sees Leah Moore (Brunel), who looked particularly impressive in the recent intervarsity match, battle it out against Kadeena Cox (Leeds Met) and Mica Moore (Cardiff ) in a race where many women have a shot at the medals.

Traditionally, the sprint events, and the relay cause the most drama and the men’s 60m has one of the best fields around.

Last year’s three medallists, including winner Tremayne Gilling (Middlesex) line up again, joined by some very quick opposition, including Deji Tobias (Hertforshire) who was disqualified last year and Dannish Walker-Khan (Brunel) who recently took the Northern 60m title.

The 200m and 400m events are equally as close despite last year’s champions not running in the events.

The fastest 200m time belongs to Portuguese International David Lima (Coventry) but he will face competition from WalkerKhan, going for the double, and Andre Wright (Brunel).

Michael Warner (Nottingham Trent) and Dan Putnam (Loughborough) are favourites in the men’s 400m, but in the past

The men’s 60m hurdles should also see BUCS record holder Andrew Pozzi, (UWE) line up after he had to pull out of the UK Indoor Championships.

The women’s events are equally as exciting, with the 60m seeing Ireland’s Amy Foster (Ulster) and Ashleigh Nelson (Middlesex) almost inseparable, a few tenths clear of the rest of the field.

The 400m is also as exciting with last year’s runner up Diane Ramsey (Strathclyde) up against GB Junior Leah Barrow (Birmingham), Jess Knight (Loughborough) and Laura Maddox (Nottingham Trent).

Plateau (Loughborough) reuniting rivalries in the 800m, and Dundee pair Morag MacLarty and Eilish McColgan going head to head in the 1500m.

In the field, decathletes Dan Gardiner (Leeds Met), Ashley Bryant (Brunel), Mike Sweeney (Birmingham) and Liam Ramsey (Sheffield Hallam) will all go head-to-head as they look to claim indoor gold, building towards their outdoor seasons.

Ray Bobrownicki (Edinburgh) will hope to add another title to his 2012 high jump gold and last year’s shot put champion Rimantas Martisaukas (Leeds Met) will be hoping to throw over 18m.

Some star names in the the women’s field events include Sheffield Hallam’s golden-girls Karla Drew and Jessica Taylor, and high jumper Emma Perkins (Cambridge).

Also look out for Angela Barrett (UCL) in the triple jump and Abigail Haywood (Loughborough) in the pole vault.

Moving into the distance events and with Guy Learmonth (Loughborough) only in the reserves lists, the 800m will be looking for a new champion.

As always, the relays will provide drama and excitement, with Loughborough hoping to make it another double victory in 2013.

However, some names to watch out for in the distance events include St Mary’s athletes Charlie Grice in the 800m, Ben Coldray in the 1500m and Stephen Scullion in the 3000m.

So with 2013 living in the legacy of London 2012, the BUCS Gatorade Indoors is ready to serve up an action packed three days, with the best University athletes on show.

The 3000m also sees Phil Hurst compete for Sunderland, having come third at the UK Championships a fortnight ago.

The women’s distance events are also hotly contested with Cally Read (Birmingham) and Carolyn

WORDS:

ANTHONY BOWYER

IMAGES:

BUCS

T a

The cauldron of indoor athletics...

Studentsportmagazine.com///21

There is one word in the English language that will make any student sport enthusiast shiver with excitement...

VARSITY! Team SSM have made some new friends over at Pride, Passion, Party! who supply all of the necessary equipment to turn you into a worthy member of any

roaring crowd as you cheer your uni teams through to sporting glory!

The team spirit range consists of megaphones, face masks, hair extensions, glow sticks, shades, pom poms and an assortment of hats, wigs and other accessories in your team colours and at sickeningly low prices!

Many of the items come in packs of 6 or 12 so you can chip in with your comrades and ensure that you can all head to the sidelines in suitable attire!

We’ve listed a few items here but make sure you head over to the PPP website and get stocked up!

CLICK HERE TO VISIT...

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CONSTRUCTION HAT 12 for £1.29

SHUTTER SHADES 12 for £4.49

MOUSTACHE 12 for £1.29

FACE MASK 12 for £1.80

SHOUT MEGAPHONE 6 for £1.79

Studentsportmagazine.com///23

OFFICIAL BUCS SPORT Contact your Sports Union Officer to find out more about Cross Country and other sports.

EVENTS

x c ch

THE

CS

2 013 s p i h

the BU

pions am

A chilly weekend in Leeds, hundreds of athletes and sh*t loads of mud...Welcome to The BUCS Cross Country WORDS: ANTHONY BOWYER Championships 2013.

IMAGES: ADAM KERFOOT-ROBERTS

Studentsportmagazine.com///25

The course was covered in snow only a week beforehand but the conditions on the day were near perfect with only a gusty wind to contend with.

Underfoot however, thick mud combined with a fast and tricky course made for brilliant racing.

Pre-race favourite Emelia Groecka took the ladies title with ease as she blew apart a good field to win by 35 seconds.

The GB International looked assured in the taxing conditions and showed how she can pretty much run on anything. The Royal Holloway University Student went off from the gun and never looked back, but in her wake the competition was boiling with six different universities representing in the top six.

Birmingham took the women’s team title from St Mary’s and Loughborough in a tight affair where every position really did mater.

EVENTS

x c ch

THE

CS

ps 2013 i h

the BU

In the Men’s race however, there were surprises along the way, with some big attacks to break the field before Southampton’s Steven Connor made a decisive charge to take his first victory at this stage.

Having finished 16th last year in Cardiff, the Aldershot, Farnham and District athlete ran an assured race and while others around him faded, he grew stronger and took the title from Danny Davis of St Mary’s.

pions am

In third place was Stephen Scullion, also representing St Mary’s who took the men’s team title from the clutches of Birmingham and Loughborough.

Behind that there were some great runs from Under 20 athletes Jack Gray of Birmingham and Leeds student Gordon Benson on his home course, who finished in fifth and sixth respectively. Benson took to twitter to express his delight saying: “6th at #BUCSXC, first fresher home; happy with first XC of the season!”

Elsewhere, Loughborough once again showed their strength with classy runs from their sixstrong side and Southampton, backed by Connor’s win, enjoyed another impressive showing from Alexander Teuten who took ninth.

The midfield battle was vicious with every athlete vying to finish just one place higher and the electric atmosphere inspired performance across the field, including Warren Herridge of Huddersfield University who improved by 40 places from his showing in Cardiff.

On the day in West Yorkshire he said: “It was a tough race because of the mud but I enjoyed

it and was pleased with my position. I remembered some people who did it before and to be against them again and see the improvement was really good. It was also a great day out with the university and was an atmosphere you rarely experience,” he said.

Toby Loveridge successfully defending his 2012 title, further testament to the strength of St Mary’s University. Not only did they finish first in overall team standings, but they also took second, third and fifth, with Loughborough filling in the gap in 4th.

The B-race was secondary by name alone with athletes putting on a thrilling show for the crowds which resulted in veteren

Behind the victory trail, there was heartbreak, pain and agony. 417 racers finished the course - an improvement of over 50 finishers on last year’s statistics.

With the sport growing again and the legacy of the London Olympics taking shape, the Cross Country has well and truly started the BUCS athletics year in style and delivered on all levels.

Images by Adam Kerfoot-Roberts

Studentsportmagazine.com///29

KNOWLEDGE! Historic The competitive nature of us humans has been prevalent throughout history and we were racing each other long before some smart arse decided to start keeping records.

The modern sport of Cross Country dates back to a more humble beginning where schools in the 19th century would compete in a race known as “Hare and Hounds” or “The Paper Chase” Held on Wimbledon Common, it is considered as the first official cross country race, initially set up to imitate steeple chase as a form of light hearted pre-season training.

The race back then was about 3.5 miles long over rolling terrain which was often layered in thick and boggy mud.

The course was poorly marked out and started late in the evening which made for plenty of navigational casualties!

Team SSM had a catch up with Royal Holloway’s Elite distance runner Emelia Gorecka who is a well known face on the international circuit with some big sponsors and high hopes for future World level competitions.

In spite of serious spinal injuries preventing her from training, Emelia has conquered plenty of tribulations including her latest victory in the form of the top podium spot at the BUCS X- Country Championships 2013!

Life at present...

Yes, everything is going really good, I’ve settled

in quite well and found a really good balance between my studies and athletics. I’m really close to training at Aldershot and also my coach Mick which enables me to keep a stable base there and not change much in terms of training. Royal Holloway are really supportive of me going away to train and competing alot.

The running grounds near me at the moment at Royal Holloway are really good, Virginia waters is only a two minute run away so I am really blessed as a runner as I have all this amazing running grounds virtually on my door step.

[SCOUTED] Emelia Gorecka UNDERGRADUATE ATHLETE 2016 RIO POTENTIAL

Discipline: Cross Country, 1500m, 3000m, 5k, 10k.

Age: 19 Height: 5’7 Weight: 53kg (120 lb) Hometown: Epsom, Surrey. Lives: London University: Royal Holloway, University of London Cabinet: 3000m IAAF World Junior Championship Bronze (2012), 5000m European Junior Championships Silver (2011), 3000m Commonwealth Youth Games Gold (2011), Spar European Cross Country Championships Gold (2011), European Cross Country Championships Bronze (2010), 1500m Jean Hubert World Cup for Schools Gold (2009), 3000m ISF World School Games Gold (2009)

30///Studentsportmagazine.com

... I must admit, I do take alot of washing home at times...

Follow Emilia on Twitter! @EmeliaGorecka

IMAGES BY ADAM KERFOOT-ROBERTS

Being up north for BUCS XC… Yes it was pretty cold, not too much of a difference though - I mean with all the snow melting it made it really muddy on the day but it hasn’t been too different down here to be honest. I’ve struggled to do much grass work due to the mud in Aldershot.

Mud, mud and just a bit more…

With the Men’s A race going before us they completely wrecked our course before we even got to the start line. So on the first lap I really had to try and get a feel for what was good ground and what was bad so I could remember for my next lap, there really wasn’t that much good ground left at all.

Whatever happened to ladies first?...

I know, they definitely should have let the women go first, especially with the men running 10km they really did destroy our course. No, but it really was a great event to be part of and for my first ever one I really enjoyed it plus I quite like the mud so I loved the whole experience really.

...with some of the other girls more experienced than me it was a tough one to call going into the race…

new competition so it’s hard to look that far ahead but it really is a fantastic event and I was over the moon I won in my first year. I was fairly unsure how the event would play out really, the girls who I raced against I have raced before but it hasn’t been regularly enough as they are quite alot older than me, so we don’t know each other’s form and strengths so I really just focused on doing my thing and seeing what I can do., especially with some of the other girls more experienced than me it was a tough one to call going into the race.

Independence and living away from home...

Well as a new student I wasn’t really sure what to expect and I wasn’t sure how I would handle it, but I’ve managed well I think, focusing on getting the running bit right and letting everything else fall into place. It’s also the first time living away from home so the first term has been alot of trial and error, seeing what works and seeing what doesn’t.

Also managing to get the whole university experience as well, I have a really good flat with good friends. I really looked forward to it at first; I love food and going

shopping, trying out new things and especially being an athlete I have to monitor my food intake quite alot, along with looking after myself and making sure I’m eating the right things. I am lucky though, I don’t live too far away from home, so my dad comes down to training about three times a week to watch me run and it’s easy to go home and just get some clothes washing done if I need to. It really is good having a great circle of people around me who support me.

More on laundry duties...

Yes, I must admit, I do take alot of washing home at times, and because I see my Dad so often I just give it to him. It’s one of those things though, alot of my friends do their own washing but as an athlete I’m out there running everyday sometimes twice a day, then I’m studying, then eating so, I guess I’m allowed to get them to do my washing.

Training...

Yes, I started double running about a year ago now, that was a step that I and my coach thought I was ready to make sometimes I take a day out for rest and

Winning as a fresher and future expectations...

Every year there is going to be 32///Studentsportmagazine.com

IMAGES BY ADAM KERFOOT-ROBERTS

recovery which is usually on a Friday. Usually I have two training sessions a week that I train twice a day but never more than that really. It’s all work in progress.

...you may not feel great on the start line…

Building up to the big races...

Yes, we sit down at the start of the season and select events, the BUCS XC was definitely a date in the diary I was tapering for, so in the week build up I took out a double run and cut down abit on those training sessions; it was such a big event and something I wanted to do well in and it definitely paid off. But there are some races than you will train through and it’s something that you have to be prepared for and accept on the day that you may not feel great on the start line.

Opting to study in the UK...

Well when I was doing my A-levels I was looking at every single option, going over to the states, staying in the UK and I definitely wanted to get a degree, I wasn’t ready to finish my education, I wanted to keep learning at the same time I didn’t want to move away from what was working. I can get an amazing degree and keep everything that was benefiting me near me at the same time.

It’s great to be at Royal Holloway it’s a fantastic university for Psychology.

Uni...

For me it’s all about being around the people who offer me support, my family, Mick and the university. I’m on the Stars Scholarship scheme at Royal Holloway and get plenty of help from them; I have a strength and conditioner who I see once a week which has been new to me

and have really enjoyed and felt a difference in my performance.

Even the small things like having a parking permit; it really is so useful as I train so often.

Competing abroad...

I love it! It’s one of the benefits of being an athlete, you get to travel to the most amazing places that many people don’t get to ever see, especially at 19! I take my camera with me everywhere and always get pictures and experience different parts of the world. Also being away from my coach and family is an experience in itself; I’ve been in Canada for two weeks without my family or coach at the World Junior Championships.

That made me grow up so much and really appreciate the support that I receive.

Studentsportmagazine.com///33

Best trip so far...

Argh god, so far, I went to Qatar, that’s just a different world all together, the culture and the whole experience, as a 16 year old it was amazing. I loved that trip, I’ve been to other great places like Barcelona, that really is a lovely city. I really love travelling and competing and seeing the world at the same time, it’s not a bad job to have really.

...that’s just a different world all together, the culture and the whole experience, as a 16 year old it was amazing...

Sponsors...

Nike has been ongoing for a while now and I’ve received alot of helpful sponsorship from them in terms of kit support and looking after me at races it really has been invaluable to me as an athlete. All the little things that people worry about like trainers and kit, I don’t have that worry, it allows me to focus on what I need to. UK Athletics’ support network is great especially getting me to events as well as my coach.

Follow Emilia on Twitter! @EmeliaGorecka

34///Studentsportmagazine.com

ADAM KERFOOT-ROBERTS

THE

Playlist RUNNING • WEIGHTS • RELAX

WEIGHTS

Running

Relax

The Kill

Little Green Bag

Keep Your Head Up

30 Seconds to Mars

George Baker

Ben Howard

Last Resort

Champagne Supernova

Natural Mystic

Papa Roach

Oasis

Bob Marley

Supermassive Blackhole

Common People

Extreme Ways

Muse

Pulp

Moby

Harlem Shake

The Passenger

Somewhere Over The Rainbow

Baauer

Iggy Pop

Israel Kamakawio’ole

Cleanin’ Out My Closet

Pumped Up Kicks

Candy

Eminem

Foster The People

Paolo Nutini

Saxon

Beautiful Ones

The Cave

Chase and Status

Suede

Mumford and Sons

No More Sorrow

Lollipop

Come As You Are

Linkin Park

Lil Wayne ft. Static Major

Nirvana

Run This Town

212

Drugs Don’t Work

Rhianna

Azealia Banks

The Verve

Jahova

She Doesn’t Mind

How Soon Is Now?

Rusko

Sean Paul

The Smiths

Ain’t No Stopping Us Now

Fluorescent Adolescent

Sweet Disposition

McFadden and Whitehead

Arctic Monkeys

Temper Trap

iPod

Whether you are a connoisseur of lyrics, beats or mucky bass-lines, listening to music is said to affect your mood and provoke a chemical change in your body that can make you cry like a newborn or turn you into a ferocious beast.

Levels Avicii

Turn Me On Subscape

Killing In the Name of

Rage Against the Machine

Join us on facebook and let us know which of these tunes will be staying on your iPod!

SSM Playlists Weights Weights Running Running Patriotic Relax

>> > >> >

MENU

Studentsportmagazine.com///35

“it is easy to train when surrounded by others, the sun is shining and you’ve time to spare, but when the lights are out and no one’s there to see you quit, that’s when you find out how much you really want it...”

GET STARTED WITH OUR OFFICIAL TRAINING PARTNER

Training doesn’t need to be expensive, Josef from JRF Health has developed a cover model physique with a creative outlook on working out and a huge work ethic. This month, JRF bring you a sprint workout inspired by the Danish military!!!

Studentsportmagazine.com///37

30 MINUTES

SQUATS!

Finding your form is essential, keep the weight low to begin with; gauge what you are capable of lifting over a couple of sessions and following these tips…

1 2 3

Feet roughly shoulder width apart, toes and knees aligned pointing slightly outwards as to avoid knees buckling inwards.

Make sure your grip on the bar is comfortable and balanced. A slightly wider grip will help your balance throughout the movement.

As you perform the squat, look straight ahead, keep your shoulders back, chest pushed out and back straight with a slight arch (but do not hyperextend your lower back).

Love them or hate them, this compound workout is a must so next time you’re in the gym, or even at home, incorporate squatting into your routine. For those less familiar with this movement we would recommend using the Smith machine until you’ve built up some strength and got your technique nailed on. Although this won’t engage your stabiliser muscles (like free-weights do!) safety comes first. Train smart to avoid injuries!

4 5

Your aim is to lower into the squat position (get down low people, ASS TO GRASS!) whilst keeping your knees behind your toes and then explode upwards, driving through your heels.

Remember to keep your core and lower back as tight as you can at all times.

For men, squatting will improve your overall performance and play a part in boosting your testosterone levels…crucial for muscle building.

For women, squatting will help shape your buns and thighs and keep your core tight.

38///Studentsportmagazine.com

Hello everyone, Welcome back to the latest JRF Feature with Student Sport Magazine.

With the exam period over we hope you are ready to squeeze in some more training and tips we have to offer in this month’s edition. February signals yet another busy month for all at JRF Health with lots to tell…Later this month Josef will travel to Denmark as another ‘Life’ package is on the cards following the huge success in China. We also had our first team meet of the year in Manchester, with our guys travelling from all over, as far down south as Truro and even flying in from Denmark. We took this opportunity to start filming new workout content for release later this year, good times! And there’s even more to come, some of you girls will be excited to hear that our new female muscle building program is now under construction…”Act like a lady, lift like a boss”, I believe they say.

Give it a try and if you have any questions email us at: info@jrfhealth.co.uk

For videos and photos to help you in your training, join us on facebook!

Levels Avicii

Turn Me On Subscape

Killing In the Name of

Rage Against the Machine

Studentsportmagazine.com///39

Following the addition of Danish Army Lieutenant, Palle Møller, to the JRF Health team as Danish Director, we thought why not try out a simple but effective (and ruthless muhahaahaha!) workout from the man himself…well, it would be rude not to.

STOPWATCH INVEST IN AN ACTUAL STOPWATCH AND LEAVE THE IPHONE AT HOME!

20 METRES MEASURE OUT 20 METRES OF PUNISHMENT.

SPRINT

- touch the line with your foot - make explosive turns...no sloppy corners!

- rest for 30 seconds, time it, earn it!

- repeat for 10 minutes, embrace challenge!

- MAXIMUM OUTPUT IS ESSENTIAL

20

So we’ve seen some of what’s out there for the guys, but what about the girls too? We’re all so different with many different goals, but the main aim is generally the same.

We want improvements and we want them now! (Well, yesterday actually, if you’re anything like me). In the following additions we will be looking at the female side of JRF Health; Female vs.

Male exercise programs, the differences in the fitness trials and tribulations for females and how a few simple exercises and a cleaner diet can help you reach the body shaping or fitness goals you keep talking about. Plus recipe ideas, trial workouts and lots of inspirational and motivational stories to help you get your butt into gear, girls. If you want to know the bare facts then they’ll be here waiting for you. No confusion, just straightforward, easy to follow advice that will give you the information you need to know.

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MILITANT sprinting

JRF TRAINING VAULT

SPRINT AS FAST AS YOU CAN FROM ONE END TO THE OTHER AND BACK FOR 30S.

WOMEN LOVE JRF

SAMANTHA WILLIAMS

PALLE’s

THE JRF STUDENT MENU WITH CHEF RAMZI

focus

- health - post workout

Once you have trained it’s vital you refuel the engine and allow your body to restore its glycogen reserves. Carbohydrates are our main fuel source from which our bodies eventually replenish their energy stores as glucose is converted to glycogen in our liver and muscles. The greater your energy stores, essential for muscle contraction, the ‘Harder, Better, Faster, Stronger’ your performance will be during a workout so always remember to refill, postworkout, with a high complex carb and muscle building protein meal!

GRILLED STEAK Roughly 200g and a pinch of black pepper, 1 large sweet potato, 1 cup of cauliflower, 1 cup of sliced carrot and 2 tablespoons of low fat cottage cheese.

OR, FOR THOSE TIMES WHEN YOU’RE IN A RUSH, DON’T MAKE EXCUSES, TRY SOMETHING QUICK AND EASY:

PEANUT BUTTER SANDWICH 2 slices of whole wheat bread (toasted), 2 tablespoons of natural peanut butter and 1 sliced banana.

MORE FROM JRF HEALTH

NEXT MONTH...

n e ch

t i K nt

The

e d Stu

& The art of...

In the wake of The Hairy Bikers, Come Dine With me and other such daytime culinary witchcraft, the social side of feeding is back!

The SSM Student Kitchen is adept in dealing with a house full of students, compressed budgets and an innate desire to stuff yourself senseless!

Bon Appetite! epSos.de

“It’s not about diets... it’s about a way of life.”

BY

When an event like the BUCS BIG WEDNESDAY is looming, it’s time to test out your energy and hydration foods and drinks. We know that it’s best to eat at least 60 minutes before exercise to allow our bodies to digest and process the food but so far the jury is out on what is best to eat and drink before and during exercise. My advice would be to test it out during practice... see how you feel during the game and keep a log of what foods you ate and what drinks you drank, when you had them and how you felt (energy and hydration wise) – this should help you to decipher the best

42///Studentsportmagazine.com

combination on the big day.

Try these options to get you started: Bananas & Water, Milk or Milkshakes, Jam Sandwiches & Water, Isotonic Sports Drinks & a Cereal Bar. We know that caffeine can also help to improve endurance so trying out a cup of coffee before your work-out may also help to improve performance – give it a try!

The night before a big game you want to focus on carb loading...pasta, which is low GI makes a great dish. Mix it with tuna or canned salmon for added protein with

either mayonnaise or plain yogurt and some sweetcorn or chopped pepper. Eating a balanced diet is key to health and keeping illness at bay so it’s even more important to try and achieve your 5 a day around competition time!

On the morning of your game you want to think low GI (slow energy releasing) carbs such as porridge oats and milk or my protein pancakes (checkout nicsnutrition. com). Skip the white bread as this will break down in your body quickly giving a shortlived energy boost!

Protein is vital for muscle growth and repair and so I’ve thrown together this collection of my favourite healthy protein recipes made with MyProtein Whey Powder...Healthy eating never tasted so good...happy baking High Protein Carrot Cake Muffins These muffins are super tasty and are not only high in fibre but count towards one of your 5 a day too...carrots are a fantastic source of vitamin A, antioxidants & fibre...these really are super healthy muffins!

Ingredients: 45g or 1 cup of oat flour or quick oats such as Ready Brek, 160g or 1 cup of pureed or grated carrot (I just whizzed a few skinned carrots in my food processor), 50g or 2 x scoops of vanilla protein powder, 3 egg whites, 85g or ½ cup of Greek yoghurt , 2 teaspoon cinnamon, 1 teaspoon nutmeg, ½ teaspoon baking powder, ½ teaspoon baking soda, pinch of salt, 7g or ½ cup stevia (or your chosen sweetener), 60g or ½ cup of chopped walnuts – optional or swap for almonds/pecans/dried fruit

1) Preheat the oven to 180 degrees C 2) In a bowl mix the quick oats, cinnamon, nutmeg, baking powder, baking soda, salt and protein powder together 3) In another bowl mix together the grated carrots, egg whites, yoghurts and stevia 4) Combine the wet and dry ingredients together and stir in the nuts or dried fruit 5) Divide batter between 12 x greased muffin cases (grease with 1 cal spray oil) or pour into non-stick muffin cases 6) Bake for 25 minutes, allow to cool and enjoy!

Per Muffin (x12): 75 kcal, 7g protein, 5g carb, 4g fat (high in mono-unsaturated fat because of the nuts)

3 Ingredient Protein Cookies Simple and tasty...perfect for a grab ‘n’ go breakfast.

1) Preheat oven to 175 degrees C 2) Mash the bananas with a fork 3) Add the protein powder and mix 4) Add the oats and mix. Add any extras 5) Using a spoon, drop the mixture onto a greased baking tray or baking paper 6) Bake for 15-20mins and allow to cool.

Ingredients: 60g or 1 cup of porridge oats, 2 ripe bananas (or 200g apple sauce), 1 scoop of protein powder (any flavour will do!) or 4.5 heaped tbsp of skimmed milk powder. Optional extras: 2 tsp peanut butter & 75g or ½ cup dark chocolate chips OR 2 tbsp of dried fruit and 2 tbsp of seeds e.g. goji berries and sunflower seeds.

Per Cookie (x10): 52 kcal, 3g protein, 9g carb, 0.7g fat

Studentsportmagazine.com///43

Chocolate Protein Brownies with an unusual secret ingredient... trust me, it works.

Ingredients: 1 can (240g drained) of chickpeas, 3 egg whites, 1 scoop of chocolate protein powder, 100g dark chocolate chips, ½ teaspoon of coconut oil (vegetable oil will do), 2 heaped tablespoons of quick oats or porridge oats, 2 tbsp of sugar or stevia (calorie free sweetener), ½ teaspoon of baking powder.

Protein Pancakes Perfect for breakfast, supper or after a work out.

Ingredients: ¼ cup (20g) porridge oats, ½ mashed banana, 1 egg white, 1 scoop vanilla protein powder, ¼ teaspoon cinnamon, 1 tablespoon water.

1) Mash the banana in a bowl with a fork 2) Mix in the protein powder, egg white, protein, cinnamon and water to make a paste – use a fork 3) Spray a non-stick pan with 1 cal spray oil, heat and then pour 1/3 of the mixture into the pan 4) Fry on each side for 2 minutes or until cooked.. serve with agave nectar or honey, chopped banana and/or yoghurt.

Per Pancake (x3): 80 kcal, 9g protein, 9g carb, 1g fat

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1) Add the chickpeas, egg whites, chocolate protein powder, oats, sugar/stevia and baking powder to a food process...whizz until smooth.

2) Melt the oil and dark chocolate chips for a few minutes in a microwavable bowl and add to the food processor then whizz again.

3) Pour in to a 8 x 8 baking tray lined with baking paper and smooth out with a spatula.

4) Bake in the oven for 25 minutes at 175 degrees C until cooked.

5) Slice into 9-12 slices, allow to cool and enjoy!

Per Brownie (x12): 85 kcal, 5g protein, 10g carb, 3g fat

Oat & Blueberry Pancakes that don’t have to be eaten once a year.

Ingredients: 50g Oats, 100g Low Fat Cottage Cheese, 2 Eggs, ½ Teaspoon of Cinnamon & 50g Blueberries.

1) Place all of the ingredients in a bowl (except the blueberries) and blend until smooth (using a food processor or hand blender).

2) Pour a quarter of the mixture into a heated non-stick frying pan sprayed with ‘1 calorie spray oil’, and cook for 2 minutes (placing on the blueberries after a few seconds)...then flip the pancake over (using a spatula) and cook on the other side for 2 minutes...then serve!

Per Pancake (x4): 105 kcal, 8g protein, 10g carb, 4g fat

Click here for more recipes from Nic’s Nutrition... www.nicsnutrition.com

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