Student Sport Magazine - February 2014 - Fourteenth Edition

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Student Sport Magazine FEBruary 2014 - Edition fourteen ÂŁFREE.

bucs Gatorade

nationals

BIGger legs for balance, growth & power!

Track & Field, swimming, boxing, rifle, judo, climbing, trampolining, badminton, ten pin bowling, fencing & karate...

cross

anxiety

attack your pre-comp nerves, master your emotions and prepare yourself to win

stirling, 2014

country with the university of leeds.

research

creatine monohydrate

5 moves for a

harder-core with

+brandnew

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harder faster stronger

golden rules of fitness...Plus more!

mus cle

risk, reward, & reality

ression review p m o ! ni c

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The Fourteenth Edition February 2014

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mascot & poster boy

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matteditor @mattwalshssm editor@studentsportmagazine.com

WELCOME to Edition 14 of Student Sport Magazine,

The First National Magazine for University Sport.

The BUCS Gatorade Nationals kicked of the start of a busy two-month calendar for University Sport ahead of the BUCS Big Wednesday event at the University of Surrey at the end of March.

We’ve got more Harder, Faster, Stronger with workout plans and top tips as we work our way ever closer to the summer and grow optimistic for shorts and t-shirt weather.

Also, Badminton England still have a few places left, so don’t forget to sign up to BATTLE BADMINTON using the code ‘SSM-OFFER’ at www.badmintonengland.co.uk/ battle.

Levels Avicii

Turn Me On Subscape

Killing In the Name of

Rage Against the Machine

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loves steak, Sleep & jess ennis hates long walks & rom-coms Editor Sub Editor Artwork Editor PR Design Business Director

@romanssm

Matthew Walsh Luke Shield Matthew Heard Lucy Taylor Ryan Benedict Nathan Gray

Journalists & Contributors 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 • Chris Kerr • James Long • Anthony Bowyer • Michael Baker • Josh Elderfield • Catherine Robertson • Sean Maloney • Ben Strutt • Ed Wade • Craig Monahan • Chris Smith Photographers Front Cover Image - Simon Roe Simon Roe - www.simonroephotography.co.uk Alan Janaszek - www.photoproimages.co.uk Jose Pereira - JosePereiraPhotography © The Student Media House Ltd 2014. 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 - 08723068) with registered office at Oakhill House 3 Royal Gardens, Bowdon, Cheshire, WA14 3GX. 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 14/FEB 2014

24

HARD-CORE WORKOUT

04

10 more songs for your ipod

iPod

Lovesport? write for teamssm!

SSM Playlists Weights Running Patriotic

send 500 words on your team, club or sport to:

team@studentsportmagazine.com

38

the first national magazine for university sport online...every month!

BUCS GATORADE 2014

GETTING IN SHAPE

08 temper, torture and triumph

The editor’s top 3 moments from the Gatorade Nationals.

10 Poolside with emma bird

The weekend’s action from the Swimming championships.

20 Femoral furnishing

The leg day workout.

34 a day of rest

Do athletes need it?

4 trackside at the bucs gatorade nationals 2014 4 Indoor Athletics and Boxing 7 Fencing and Trampolining 9 Climbing, Judo, 10 pin and Badminton 10 Swimming and Rifle 12 Karate

18 attack anxiety 28 bucs cross country 2014 30 creatine uncovered

> > >

MENU

15

SSM PLAYLIST

cover Product review with p14 muscle-in

gatorade

trackside at bucs

BY JOSH ELDERFIELD

IMAGES: SIMON ROE

nationals

Sheffield 20

Records, drama, jubilation and tears were just a few of the features which made this year’s BUCS Indoor Track & Field Championships a particularly memorable one for both athletes and spectators.

As far as records go over the

There was another record in the Women’s 400m, with Loughborough’s Amy Allcock blowing the rest of the field out of the water, dominating the race and winning in a new lifetime best of 53.26.

Another of Loughborough’s top athletes enjoyed breaking a championship record in the Ashley Dantzie Alex Killeen kicking Men’s 200m.

(Portsmouth) missed off a spree for Jordan Kirby-Polidore broke out in 2013 but was Northumbria with Andre Wright’s record set back with his eyes boxers taking titles last year by over a tenth set firmly on the title in the next two bouts of a second, clocking an for the U63.5Kg (2 with John Young, impressive 21.04. Silver BOXING - 10 bouts). Facing beating George medallist last year over the Michael McGarry Dance (Portsmouth) distance, Antonio Infantino Boxing was the (Leeds Met), the in the U81Kg (2 showcase event on once again had to settle for Portsmouth boxer 10Bts), and Samba Friday evening as 2nd place. everything was getting was victorious, taking Kanteh completing There wasn’t just recordthe hat trick at underway at the BUCS a gold on the long breaking on the track, journey home.

U91Kg (2 - 10Bts).

Gatorade Nationals.

Isobel Pooley asserted her An increase in bouts dominance in the Women’s The U81Kg (2 Daniel Aslop (Cardiff from last year meant high jump by jumping 17cm 10Bts) category saw Met) retained his title a fully loaded card with clear of 2nd place, and two Northumbria in the U63.5Kg (11 many returning 2013 claiming a new championship students go head to - 20Bts) after facing Champions making their best performance with a head. Dale Martin Sheffield’s Graham way to defend their jump of 1.87. claimed his title Neil. proudly held titles.

Record-breaking aside, there over team-mate was still some outstanding

4///Studentsportmagazine.com

weekend, the first came as early as the opening day at the EIS in Sheffield. Bristol University and Great Britain’s Olympian, Andy Pozzi claimed the first championship best performance in the 60m hurdles, crossing the line in a rapid 7.57.

e

014

performances over the weekend, performances which brought drama and jubilation to many of the athletes.

It was redemption and a happier year in the 60m hurdles for Karla Drew, as she progressed from her silver medal won the year before to claim the honours this time round in a time of 8.41.

In the 60m contests, it was Essex and Middlesex whose athletes brought back the titles in the men’s and women’s race. Adeseye Ogunlewe dramatically pipped John Otugade to the line in the men’s, in 6.74, and Marilyn Nwawulor claimed the gold with 7.50 in the women’s.

It was a battle between the Scottish universities in the Men’s high jump between David Smith of Strathclyde and Ray Bobrownicki of Edinburgh.

The two outclassed the rest of the field, both jumping more than 15cm clear of third place, but it was David Smith who took the day and the gold medal with a best jump of 2.20.

The bulk of the weekend’s drama came from the distance events, on a Sunday of finals which didn’t fail to entertain.

The women’s 3000m kicked things off in sublime fashion.

It seemed clear from early on that it was going to be Birmingham’s Laura Riches who would take the gold. She dictated the pace almost from the start, with Nottingham’s Laura-Jane Day looking like

the only other candidate who could’ve spoiled the day for the Birmingham athlete.

But last year’s silver medallist Bobbi Phillips, who was hardly in contention for much of the race, surprised the crowd and probably her competitors by demonstrating sheer grit on the final lap to outkick the tiring Riches and Day. The York athlete stormed to take the crown and go one better than

finishing more than 7 seconds quicker than the next athlete.

It was a real battle for the remaining two medals between three athletes. Josh Bull of Nottingham narrowly edged out St. Mary’s Karl Billington, crossing the line in 8:31.65 and 8.31:70, with Eliot Buckner of Loughborough agonisingly missing out on a medal by finishing in 8:31.85.

James Thie this year opted

last year’s silver by winning in 9:54.28.

It was always going to be difficult to outdo the drama which unfolded in the Men’s 3000m final the year previous, with Cardiff Met’s James Thie famously outkicking Alex Cornwell on the final few metres , but this year’s final didn’t half give it a go.

Cardiff Met once again retained the Men’s 3000m honours. Steve Mitchell dominated from early on and comfortably took the title,

for the shorter distance, after already claiming the 3000m title last year. Following such a dramatic finish to the 3000m the previous season from Thie, it was difficult to believe he could pull it off all again.

In classic style, the bell rang and the 35-year-old made the move and timed the kick perfectly, almost emulating a similar finish to his 3000m final at the previous championships, winning in 3:55.45.

In the Women’s 1500m, last

Studentsportmagazine.com///5

season’s winner Melissa Courtney looked to have sealed the win after just the first 400m. The Brunel athlete really stamped her mark on the race and looked like it was in the bag early on.

thie, Pooley, Courtney vs Tyers, Forman and countless others...What a weekend!

However Loughborough’s Sophie Tyers found the energy to chase the tiring Courtney and worked valiantly on the final 200m to snatch the title away from the title-holder, crossing the line in 4:19.86.

It was a Loughborough double in the 800m, claiming both the men’s and women’s titles.

Claire Tarplee, who won the outdoor title last year, could now add the indoor title to her honours, finishing ahead of St. Mary’s Adelle Tracey and Cumbria’s Katy Brown, clocking an early season’s best of 2:06.10.

Guy Learmonth claimed his 4th BUCS title by comfortably winning in 1:50.95, ahead of Nottingham Trent’s Robert Needham (1:51.31) and Birmingham’s Ben Waterman (1:52.80).

Probably one of the

performances of the weekend came in the Men’s 400m, as outsider James Forman of Brunel came from nowhere to take the crown away from the favourite Cristian Morton.

Forman, who some might say had been drawn a bad lane, shrugged that aside and put an astonishing performance in on the last 50m to pinch the title away from Morton, IMAGES: SIMON ROE

6///Studentsportmagazine.com

gatorade nationals

Fencing Day 1 - Men’s Epee and Women’s Sabre Christopher Hay (Bath) returned to Sheffield as defending champion but his team-mate, Thomas Edwards, placed the highest for Bath in second with Durham’s Patrick Pjellevold taking Hay’s title. Conall Borowski (Queen Mary) and James Harrington (Swansea) finished in Bronze medal position.

Harriet Dixon (Oxford) took Gold with Surrey Fencers Emily Ruaux and Elizabeth Ng taking Silver and Bronze joint

with Verity Ridgeon (Royal Holloway), a completely new podium from last year.

Day 2 - Men’s Foil and Women’s Epee Thomas Corlett (Chester) took gold, Mark Legkovskis (Edinburgh) finished second and Thomas Allen (Bournemouth) and Matt Billing (UCL) shared Bronze Medal position.

Amy Radford (Cardiff) was looking to improve on silver when faced with Caitlin Chang (Hallam) who placed 6th last year. Chang came out on top in the final with Radford sealing two years

of silver. Hannah Lawrence (Manchester Met) and Anouk Vincenti (Kings College) shared Bronze.

Day 3 - Men’s Sabre and Women’s Foil Brunel’s Soji Aiyrenuro bested Champion, Maiyuran Ratneswaran (Imperial) who took Silver with Harry Boteler (Cambridge) sharing his 2013 bronze with Patrick Jennings (Lancaster).

Lisa McKenzie stood with team-mate Catriona Sibertin meaning gold and silver for Edinburgh. Bronze for Chiara McDermott (UCL) and EmmaTina Segall (Oxford).

who looked certain to have bagged the title following his dominance in the previous rounds. 47.47 the winning time.

The relays concluded the weekend in style and in the Women’s 4x200m it looked like Loughborough had again taken another victory.

However the quartet were disqualified soon after, and the title went to Cardiff Met. There was better news for their men’s team, as they

won in comfortable fashion in a time of 1:27.05. Birmingham finished 2nd with Cardiff Met completing the medals on a weekend which really did deliver records, drama jubilation and tears.

Enrico Pretto

TRAMPOLINING Oxford Brookes claimed top spot in the BUCS 1 Women’s category with Charlotte Le Marchand Thomas. Steven Williams took gold for Liverpool John Moores in BUCS 1 Men. Cardiff Met’s Katherine Venn and Roisin O’Brien finished with gold and silver with the Men taking up all 3 spots on the podium with Matt Peall (Gold), Warren Moreland (SIlver) and Josh Odell (Bronze).

Deryn Jones took top spot for Middlesex in the BUCS 5 Women’s category with Stephen Hodkinson clinching a Gold in the BUCS 5 Men’s for St. Andrews.

Studentsportmagazine.com///7

Men’s 4 x 200m - Heat 5

Women’s 1500m - final

torture Simon Roe

Tears, felt by all in attendance, dampened the face of Melissa Courtney as the Women’s 1500 final came to a dramatic conclusion.

“It is quite clear what her intention is...lend her your support” exclaimed the commentator as the Brunel athlete showed, from the sound of the pistol, that her eyes were set firmly on Hannah England’s 2007 championship record of 4:19:68.

With comfortable room between herself and the rest of the field, the finish seemed inevitable, the crowd were behind her, but so was Loughborough’s Sophie Tyers who kicked out at the bell to cover a 30 metre gap and make a seemingly impossible challenge to Brunel’s front runner.

Tyers, with little over 50 metres of track and inspired by victorious teammates Tarplee and Learmonth, closed Courtney and took gold in 4:19:86.

triumph Alan Janaszek

Another highlight from men’s relay but this time it is day 2 and heat 5.

Any race featuring varsity rivals is guaranteed to draw intensity but none were prepared for what has been referred to as the ‘Ed Hall Wrecking Ball’ moment.

Hall, University of Leeds’ 3rd leg runner, was unexpectedly smashed as he awaited the baton from team mate James Griffiths. Following a perfectly executed 3600 carpet roll, Hall saw purple and, exhibiting the tenacity of an eagle winged lion, caught up with Leeds Met in time for the final changeover where the 4th Leeds runner closed off his Met rival and maintained a gap to the line.

Although 1:31.65 saw them 2 tenths away from the final, the heat victory over Leeds Met was a welcomed scalp and our favourite display of determination.

Men’s 4 x 200m - final

temper Simon Roe

After six toughly fought heats, it was Loughborough who were favourites on paper with a time of 1:28:73 but, with a deep field of powerful sprinters there was no such sign of certainty.

All too true for the University of East London who locked horns with Cardiff Met at the side of the track following a severe wipeout during the 2nd changeover. UEL’s 3rd man was in the wrong position to receive the baton as Cardiff Met, who were in first position at the time, had the right of way on the inside lane and collided with the misplaced runner who landed a DQ for the UEL. The East-end drama guaranteed Loughborough the gold and opened up the track with silver lining for Birmingham, who placed 3rd overall in the heats. It was a bitter bronze for Cardiff Met leaving Bath and Central Lancs to pick up points in 4th and 5th.

‘Ed Hall Wrecking Ball’ images by Alan Janaszek

“the weekend was full of notable moments but, for me, these were certainly up there!”

- matt walsh, Editor 8///Studentsportmagazine.com

gatorade nationals

at a glance...

badminton

After taking 4 out of 5 in 2013, stopped by Fontaine Chapman of Leeds Met, Loughborough looked favourites but left this year with 3 titles. Classy by any standard but a blow nonetheless for an institution that enjoys a fierce sporting reputation.

Helen Lewczynska won the W-Singles following a walkover in the final after Chapman retired early after University of Sheffield.

18 matches in 3 days took its toll.

Equally the case for At 22-20 and 21-15, Jamie Sheffield Hallam’s Bonsels (Leeds Met) beat Ashleigh Wolsey-Heard Glasgow’s Matthew Carder and Tom Green who took 1st and 2nd in the making last year’s defeat

by Alex Marriot a distant men’s competition. memory.

It was all Loughborough in the Mixed Doubles with Harley Towler and Hui Lin Ng vs Peter Briggs and Hui Ern Ng. Towler and Hui Lin judo champions were Ng retained gold following another badminton featured in any of the women’s 1 Kyu+ walkover.

Towler and Briggs, paired categories, leaving in the Men’s Doubles, the field open for successfully defended their Wolverhampton’s title against Ben Stawski and Jodie Myers, who Ed Thomas of Leeds Met (21took gold in the 12, 21-15).

Over 78Kg, and Finally, all Loughborough Kerry Thompson in the Women’s Doubles (Strathclyde) who with a Jennifer Moore and beat Sheffield’s Amber Boulderstone Victoria Williams walkover on reigning champions Hui in the U-63Kg. Lin Ng and Hui Ern Ng.

climbing

Edinburgh’s Natalie Berry took 1st place this year after landing a close 2nd in 2013 where she narrowly lost out to her arch rival, Michaela Tracey (Sheffield), who was scheduled to compete

but did not post a score.

Tracey’s stablemates, Jenny Wood and Kate Maxwell finished in 2nd and 3rd with one point seperating them making the short hop across the city well worthwhile for the

ten pin bowling Loughborough, University of Nottingham and Sheffield had the top 3 men’s teams with Loughborough’s Curtis Hooper taking individual gold over Brian Gillespie (Edinburgh Napier) and Curtis Berry (NTU) in silver and bronze.

With reigning women’s champion Rebekah Hamlet, who defended her individual title, Lincoln secured 1st place in the women’s team with Loughborough and Nottingham in 2nd and 3rd.

Louise Parker (Man Met) and Hannah Bratton-Smith (Kent) completed the podium.

JUDO

After 3 gold medals for Oxford last year, Will Johnson was the only player in 1st for the dark blues, winning the Men’s U-73kg (1 Kyu+).

Matthew Kavanagh clinched gold for Anglia Ruskin in the U-81Kg with Salford’s Omar El Askalani top of the podium in the over 100Kg category.

None of last year’s

Studentsportmagazine.com///9

emma bird

poolside at bucs

Sheffield 2014

This year’s BUCS Gatorade Nationals gave the numerous spectators and followers across the country some excellent viewing last month; with new champions being crowned and many retaining their titles from the previous year.

The racing kicked off on the Friday evening with the traditional first night events in the men’s 1500m freestyle, the women’s 800 freestyle and the 4x100 free relay heats. The distance events were taken by Nick Grainger and Ellie Faulkner, both of Sheffield Hallam, in very strong times for this point in the season.

There were dramatic events in the 4x100 freestyle relay as the medal positions were contested on the following evening. After qualifying in first position, Edinburgh’s women were pipped to the post by the might of Loughborough in

the women’s race whilst, in the men’s event, Stirling took the title by a miniscule 0.02 seconds over Loughborough in another relay race that was nothing but thrilling.

Rifle University of Southampton were successful in defending their title. Taking 2307 from a possible 2400. Aberdeen University came in second with 2285 and Newcastle University in Bronze with 2284.

Sam Jauncey (Oxford) took Gold shooting a 395 in the Mens and Kathryn Williamson (St Andrews) took Gold shooting a 393 in the Ladies.

The night had started with closely fought contests in both the women’s and men’s 200m freestyle, with three London 2012 Olympians battling for gold in the women’s event. It was Becky Turner of Sheffield Hallam who ultimately took gold, ahead of Ellie Faulkner and Caitlin McClatchey of Edinburgh. In the men’s race it was another Olympian, Ieuan Lloyd, who took the crown over Josh Walsh of Stirling. It was a late surge from Lloyd, who was in 5th position at the halfway point, coming back to win by a narrow 0.21 seconds.

Another star of the night included Teeside’s Aimee Willmott who claimed gold in the 200m backstroke and the 200m breaststroke, exhibiting incredible form in the backstroke to win by over 3 seconds. Alys Thomas, Swansea, finished in similar style with a dominant victory

gatorade nationals who was one tenth ahead of Hallam’s Becky Turner who had previously beaten two Olympians to a gold.

Jose Pereira

in the 100m Butterfly with a 2 second lead.

The men’s events were hotting up with a tie for gold and a BUCS record in the 50m breaststroke between Loughborough’s Andrew Willis and Chris Steeples of Manchester. Willis followed up this performance with a new BUCS record in the 200m breaststroke event, showing his consistent quality that has resonated in BUCS competitions for the past few seasons.

There was a trio of Scottish medalists in the women’s 50m breaststroke with Kathryn Johnstone (Heriot Watt) taking the title, Andrea Strachan (Edinburgh) in second and Hayley Monteith (Edinburgh Napier) in third.

In the women’s 50m freestyle there was a new BUCS record for Rebecca Guy of Manchester with a time of 25.36; over two tenths faster than Wilkins (Loughborough),

In the men’s 50m, Ben Proud took the title ahead of Andrew Weatheritt (Loughborough) and Richard Schafers of Edinburgh, all of whome will be looking ahead to Commonwealth trials next month.

The final night of competition started with the women’s and men’s 200m butterfly, the women’s event being taken convincingly by Thomas. One to watch at the Welsh Commonwealth Trials later in the year. Cameron Brodie of Stirling showed record breaking form taking gold in 1:59.59.

Becky Turner added to her medal count with a close win over Rebecca Guy in the women’s 100m freestyle. In the men’s event Ben Proud completed the sprint double, ahead of Schafers and Daniel Briggs, in 49.99; another BUCS record broken.

Kathryn Johnstone headed another Scottish podium in the 100m breaststroke results, but this time it was Monteith in second and Strachan third. The fight for position in the Scottish Commonwealth is sure to be a close one amoungst those

three! In the men’s event, Steeples (Man Met) won the gold outright with Willis (Bath) taking silver and Calum Tait (Edinburgh) taking bronze in a very close swim.

Edinburgh University had their first gold of the meet in the women’s 200 Individual Medley courtesy of Fresher Emily Jones, beating Alice Tennant of Swansea by 0.08 seconds. In the men’s race Ieuan Lloyd picked up his second gold with a comfortable 1.36 second lead.

Emma Wilkins avenged her 50 freestyle loss by beating Rebecca Guy in the women’s 50m butterfly. Ben Proud once again claimed the title in the men’s race with an outstanding time, showing his good form leading into the summer.

The night finished with the 4x100 relay medleys.

Loughborough’s women finished with a flurry of gold over Swansea and Edinburgh, winning by 2 seconds; not a time gap replicated in the men’s race with Stirling taking the gold by 0.09 seconds over Loughborough and Bath.

A conclusion to the season for BUCS Swimming but there will is more to come from poolside in a couple of weeks in the BUCS Team Championships followed by a packed summer full of racing, culminating in the Commonwealth Games in Glasgow.

Studentsportmagazine.com///11

karate 12///Studentsportmagazine.com

IMAGES: JOSE PEREIRA

gatorade nationals

Edinburgh were favourites going into the Mixed Team Kata and defended their top spot in style. Exeter dropped from 2nd to 3rd sharing Bronze medal position with Imperial. Nottingham were new to the podium taking Silver.

Louise Marriage (Liverpool) successfully defended her Women’s Novice Kata title. Liverpool then went on to dominate the Men’s Novice Kata with Idris Burgess taking first place.

Birmingham student, Susan Nasseri, won gold in the Women’s Intermediate Kata, forcing last year’s defending champion, Valerie Greitens (Edinburgh), to settle for a bronze.

Joe Farrimond (Edinburgh) improved on his 2013 attempt and left Sheffield with a gold medal in the

Men’s Intermediate Kata.

Manchester’s Christina Finta took her gold in the Women’s Senior Kata with defending champion, Alex Gardner (Hallam) enforcing his reign in the Men’s Senior Kata.

Edinburgh triumphed in the Women’s Team Kumite, Manchester took second with Worcester and Northumbria in Bronze medal position. It was Coventry who topped the Men’s Team Kumite, Exter second and Nottingham and Birmingham in Bronze.

2013 bronze medallist, Jack Turner (Nottingham), moved up a weight category, into the Men’s Novice Kumite +80kg, and upgraded his medal to silver with Tukwasi Anukam (Middlesex) getting the gold.

University of Bath dominated the Women’s Novice Kumite -63, Laura Mills taking top spot, Rose Nnando in second, Megan Durling and Morgan Trigg (Edinburgh) sharing Bronze.

Garrick Eastwood (Teesside) was successful in defending his title in the Men’s Senior Kumite -60. Thomas Collier (Exeter) finished in second with his teammate Jon Lefevre sharing the Bronze with Bath student Daniel Gardham.

Edinburgh were all over the podium in the Women’s Senior Kumite. Chloe Maclean placed first in the combined -55 and -50, Vallerie Greitens bagged the silver and the bronze medal was no doubt a welcomed disappointment for Iona Frost who came to Sheffield as defending champion.

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Compressed Selecting the right training gear is important. We look at the long sleeved compression top from Muscle In.

C

ompression brands make varying levels of claims relating to the enhanced performance available to athletes who wear compression garments. With no concrete conclusions in terms of physical benefit, we think that the jury is still out in that respect.

by Team SSM during an indoor gym session and an outdoor run.

That being said, sport psychologists maintain that a feeling of readiness can enable an athlete to focus and perform better through the confidence gained by feeling prepared.

The material is tight fitted but doesn’t make you feel like you’ve been vacuum packed.

These compression tops from Muscle In were tested GOShawk long-sleeved compression top colours: blue or Ebony unisex Price £26 www.muscle-in.com

The Olympian Blue was the favourite colour for the men with women preferring the Ebony.

Overall comfort is good with no reports of chafing under the arm pits.

Price comfort Look Multi-purpose training overall - Would Recommend

Range of motion is unrestricted and a mention was made regarding a reduction in bad odour compared to t-shirts.

One negative was reported during a shoulder press when the top lifted up at the waist but further testing concluded that it was relative to other garments, regular and compression.

by Tribeflame Were you surprised, The home of satisfactory like many others, at time wasting. how you were drawn to the tv with an from £Free intense addiction to App Store curling during the Winter Olympics?

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David Murdoch, you can treat withdrawal symptoms with this mobile version of one of the most popular winter sports.

Tip: Probably best to avoid shouting “HARD!”.

THE

Playlist FUEL • YOUR • RESOLVE

iPod SSM Playlists Weights Weights Running Running Patriotic General

>> > >> >

FEB 2014 Money On My Mind Sam Smith

Rather Be Clean Bandit & Jess Glynne

Dark Horse Katy Perry ft. Juicy J

Red Light Tiesto

Can’t Rely On You Paloma Faith

Shot Me Down David Guetta ft. Skylar Grey

Feelin’ Myself will.i.am

Best Day Of My Life American Authors

MENU

Dibby Dibby Sound DJ Fresh vs Jay Fay ft. Ms. Dynamite

Ready For Your Love Gorgon City & MNEK

newfeature HARDER

faster

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16///Studentsportmagazine.com

Simon Roe Studentsportmagazine.com///17

HARDER

attack your anxiety

Battling with your inner monologue

A

Dabe Murphy

Catherine Robertson explores the best techniques for conquering your competitive concerns.

nxiety is a state consisting of psychological and physical symptoms brought about by a sense of apprehension of a perceived threat.

However, levels of anxiety can differ according to situation and the individual.

Trait anxiety relates to an aspect of personality in which nervousness is a stable personality trait.

State anxiety refers to temporary feelings of anxiety in a particular situation.

Pre-competition anxiety is commonly experienced by athletes at all levels of ability, but at events perceived as more intimidating, perhaps due to the nature of the competition, anxiety levels can fluctuate.

Can nerves help?

It’s true that slight increases in anxiety levels help prepare the body for competition by increasing arousal levels but over arousal due to increased anxiety can cause negative effects.

Anxiety can affect both psychologically and physiologically causing poor concentration, low confidence, increased heart rate and apprehension or sickness. There are

various tools you can use to help you control pre-competition anxiety and overcome any negative side effects: Relaxation training.

The usage of various routines to help the body relax. Most of which are required

Valpo Sports Photography

before competition such as Yoga or Pilates from which you can use techniques in the build up to competition. Music can also aid relaxation.

Breathing exercises.

They can help you to relax and prepare for competition, as increased levels of oxygen in the blood can facilitate the working muscles, and, when practised over time,

...causing poor concentration, low confidence, increased heart rate and apprehension or sickness.

Find a quiet place and close your eyes. Regulate your breathing by placing both hands on your stomach and feel it rise and fall as you breathe.

Breathe in through your nose and out of your mouth. Recall your best performance and think of the positive feelings you experienced and their physical effects on your body. The more often this is practiced, the more successful it will become in reducing anxiety. Similar exercises can be carried out, picturing yourself at the seaside for instance, or another happy, relaxing place.

Goal setting.

A simple but useful technique to reducte of cognitive symptoms of anxiety. Process related goals give you direction enable you to focus on accomplishing tasks. It’s obviously a good idea to target some Outcome Goals but, by achieving process goals, you draw your attention away from your performance but compete well as a by-

as a method by which an athlete can develop a route through to achieving their ultimate goals.

Positive self-talk.

Simple yet effective and, like breathing techniques, requires practice on a regular basis. A positive mind will provide a more balanced approach to competition and therefore provides an improved chance of success.

Positive self-talk is the process of channelling your brain and directing thinking to support performance. Confidence is critical and positive self-talk is one of the most effective methods of rejuvenating it which can reduce anxiety through greater self-belief. Having positive statements prepared for when

“Labelling” thoughts and feelings related to high levels of anxiety.

By labelling the thoughts and feelings, athletes can associate them with feelings of preparing for competition, thus removing their negativity and getting athletes “in the Zone”. For example, a swimmer can recognise their increased heart rate as a positive sign that they are well prepared for competition and in the required physiological state to excel.

Competition anxiety doesn’t need to be a problem. Relaxation techniques will curb precompetition nerves and prevent negative effects on performance allowing you to reach your full potential as an athlete.

emotion control out of control. thoughts are irrational and you feel angry, frustrated or disappointed

a little stressed and anxious and your thoughts have become affected by your anxiety.

happy, stress free and able to think clearly.

When your emotional thermometer strays into yellow or red, employing some strategies stated above, such as positive self-talk will help you take control of the situation again and return to green levels.

Understand your current level

Emotional control is crucial for preparing you mentally for competition. It cannot be taught, you need to discover for yourself what situations increase your anxiety etc. The ‘Emotional Thermometer’ is an imaginary tool that helps assess your level of anxiety and manage it early on, which prevents it from progressing and affecting your performance. It is comprised of three stages, much like a traffic light.

This guide is subjective but just work out were your own anxiety levels sit.

harder

deep breathing is a crucial technique for reducing butterflies.

bouts of anxiety occur could be the difference between overcoming the anxiety and allowing it to ruin your performance.

Positive statements such as “I have done this before, I can do it again” whilst recalling a previous competition that was successful and where you managed Simon Roe to achieve the goals you set out to product. It is essential for achieve. goal setting to be used

FASTER

lower limb lifting

femoral

55o

40o

furnishing WORDS: James Long IMAGES: Alan Janaszek

One muscle group that requires a lack of creativity with your exercise selection is your legs. Massive quads are very rarely achieved through ingenuity. However many gym-goers do use fundamental leg exercises but lack

Pre-exhaust leg 3SETS FAILREPS extension 90sREST Explanation: These 3 sets all differ in execution.

The purpose of a ‘Preexhaust’ exercise is to place additional stress on muscle fibres prior to compound exercises.

Tips and Advice: During leg extensions control the weight and squeeze the muscle at the peak of contraction.

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knowledge about volume, optimal poundage and rep ranges. Leg training is both strenuous and physically demanding, but to reap the rewards from your workouts, and make those huge muscles respond, you must be willing to train with maximum intensity.

Set 1 10 slow repetitions with 10kg squeezing at the top of movement. +20kg and rep to failure. +20Kg and rep to failure. +20kg and force repetitions.

-20Kg and force repetitions to failure.

Repeat -20Kg until you are back down to 10kg.

FORCED REPS: Get your training partner to assist the repetition by adding some support to the machine as you complete a rep. If you train alone, complete partial reps to overload the muscle.

49o

The workout below outlines a number of exercises you may be familiar with, but the way in which they are executed may differ to the norm. It is essential to remember that strong legs are the foundation to a structurally sound body.

Set 2 Set weight at your 3-Rep Max and complete iso-tension.

-50% and fast rep to failure ISO-TENSION REP: Hold the repetition at the peak of contraction for 20 seconds.

Set 3 Keeping the weight at 50% of your 3RM, complete peak contraction reps to failure.

PEAK CONTRACTION REP: Shorten range of motion to the top quarter of a repetition whilst keeping constant tension on quadriceps throughout.

FASTER

seated or layed 5SETS

20-8REPS 60sREST

leg curl

Explanation: Bring the weight down (if seated) up (if laying) and heels towards the back of your hamstrings. Slowly return to the start position and repeat.

Tips and Advice: Start off with a weight you can complete 20 repetitions with and build up each set to an 8 rep max effort set. Drive through your heels and stretch at the top of repetition.

5 Sets Solid base weight for 20 reps. +10kg for 15 reps +10kg for 12 reps +10kg for 10 reps +10kg for 8 reps PYRAMID SETS: You start with more repetitions on a lower weight the add more weight and complete less repetitions for each set. Don’t forget, this is a leg session, it’s supposed to be hard.

Studentsportmagazine.com///21

FASTER

dead stop leg

3SETS 10REPS

90sREST

press

Explanation: Take a wide stance on the platform (wide of shoulders) to stimulate more muscle in your adductors. Bring the weight down under control, pause at the bottom to remove all momentum before press the weight back to the starting position.

Tips and Advice: Removing momentum when completing the exercise will recruiting more force across the muscle and increase necessary muscle damage.

6 Sets Solid base weight for 20 reps. +10kg for 18 reps +10kg for 15 reps +10kg for 12 reps +10kg for 10 reps +10kg for 8 reps

IMAGES: Alan Janaszek

TRAIN LEGS If you don’t see skinny legs on a massive bloke and think: “dickhead”, there’s a firm chance that you are one of those people that do chest on a monday, chest and biceps on tuesday, chest on a wednesday, abs and biceps with chest on thursday and arms on a friday with chest.

Don’t be one of those people.

Train legs.

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barbell

a straight posture with the head up.

Continue down until 90sREST the angle between the upper leg and the calves becomes slightly Explanation: Step away less than 90-degrees. from the rack and position your legs using a Straighten your legs back to the starting position shoulder width medium driving through your heel. stance with the toes slightly pointed out. Keep Tips and Advice: The your head up at all times lower the bar, the better and also maintain a the leverage and thus straight back. Begin to the more weight you’ll lift. slowly lower the bar by Start Squatting with the bending the knees and bar lower on your upperhips as you maintain back muscles instead of high on your traps.

6SETS 20-8REPS

squat

TESTOSTERONE: Squats, considered the Ultimate Warrior of all compound exercises, have been linked to the increase in testosterone production. The exercise utilises a collaborative of some of the largest muscles in your body; namely: hips, glutes and quads, and recruits the lower back, abs an obliques for stabilisation. In

April 2005, ‘Sports Medicine’ published a study which provided that resistance exercise coupled with large muscle mass and intensity may increase testosterone levels.

3 sets of 10 squats along with the rest of this beast of a leg session should enable you to cash in on any available extra T.

FASTER

straight-leg

4SETS 15REPS

deadlift

60sREST Explanation: Grasp bar with arms positioned wider than shoulder width. Find regular dead-lift position then just straighten legs ensuring a slight bend in your knees.

Squeeze core and upper body, glutes, quads and push hips forward until you are stood straight. Lower bar just past the knees and back up straight.

Tips and Advice: Always ensure that you retain a flat back. Rounding off can place intense pressure on intervetebral discs in the spine.

Studentsportmagazine.com///23

stronger IMAGES: Alan Janaszek

SSM has teamed up with Personal Trainer and Muscle-In team member, Craig Monaghan, who details the significance of effectively exercising the core, whilst also looking at five firming favourites that should feature in your exercise armoury.

by Craig Monaghan

the 5steps to

hardcore

Every muscle relies on your abs, hips, and lower back, a.k.a. your core! It’s your base, and building it into a solid, powerful platform has immeasurabe

on core...

Core exercise is crucial to shape your posture, improve body alignment and maintain balance.

When your core is strong, the body is better supported, allowing other key body parts, such as the neck and shoulders, to relax allowing the free movement of limbs.

Alongside postural benefits, a strong core will enable increased power output and endurance in almost all sports.

Take a rugby union winger for example.

They need the explosive power of a sprinter but the agility to cut lines

benefits. A strong and powerful core ensures maximum force output, helps overcome plateaus and reach a higher level of fitness.

at a fast fact pace. Watch Compound lifts (deadlifts and Sale Sharks squats etc.) are considered by winger and some to be the best exercise England for building core strength. prospect, risk can be infinitely Tom Brady, to see lowered by doing how, In less than the core exercises half a metre, he shown here! Recent can effortlessly science states take advantage of that even a simple minute spaces. squat can have an A strong core will serve as body armour for athletes who can enjoy the added degree of injury prevention.

Statistics in Britain taken from Google scholar highlight that around 85% of the population will at some point suffer from back related issues. This might not concern you and others in their late teens and early twenties, but the

excellent impact on your abs/core.

Whilst core training can go a long way to help correct poor posture, it is no substitute for ensuring you focus on the basic rules in everyday life: head up, shoulders back, and stay tall through the hips particularly when sitting in front the computer.

IN SPORT

Your responsibilities in sport can be based on position and tactics.

Ensuring that you are in the best physical shape to fulfil your role with efficiency will improve your individual contribution to your sport whether competing alone or as part of a team.

stronger

WHAT WORKS? As with any body part or muscle group, different trainers have different views as to what works and what doesn’t, and ultimately the choice is based on individual preference.

Personally I train my abs every session I’m in the gym, so around 5 times a week. I prefer to set aside around 15 minutes at the end of a training session. Whilst, as with any training schedule, variety should be encouraged, three sets of 12 reps of oblique twists, medicine ball sit ups and general sit ups, with three sets of 60 second planks and side planks definitely work for me.

firming favourites

plank Side PLank Roll Out Medicine Twist spiderman Levels Avicii

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the plank

side plank

From a push-up position on the floor, bend the elbows 90 degrees and take your weight on the forearms. The elbows should be directly beneath the shoulders, and the body should follow a straight line from the head to toe. Move on to Side plank if it’s easy!

advanced Same concept but start from standing...what?!

Roll-outs

Start from a kneeling position, where your upper body is as high as possible. On your knees with feet raised, slowly roll forward, stretching the body into a straight position.

Hold for a few seconds pull back up to the start position.

Keep abs and core muscles tight and focus on breathing.

stronger

core continued... novice & inter-advanced Start in a 450 seated position with the knees bent and feet either flat on the floor (novice) or raised up (interadvanced).

Holding the medicine ball with both hands directly in front, contract the abs and twist slowly your right until the medicine ball touches the floor beside you. Quickly, but smoothly, contract your abs and twist to the left side to complete the movement.

medicine twists

If done at speed, this exercise is a proven heart rate booster. Just ensure that you maintain discipline and use correct form.

Try 3-5 sets to failure. Rest 45s and repeat.

IMAGES: Alan Janaszek

Animated assault

Finally, irrespective of whatever exercise Begin by assuming a standard push-up position. you’re performing, it is important to Then, as you lower your body toward the floor, remember that lift your right foot and swing your right leg out sideways, trying to touch the knee with the elbow. the core muscles The movement should then be reversed, pushing engage first! the body back to the starting position. Mirror the From here energy transmits to the movement on the left leg and repeat. arms and legs giving The addition of this exercise to your session you the full force will increase the challenge to your central core to lift and move. balance whilst promoting hip mobility.

The equation is therefore a simple Try 3-5 sets to failure. Rest 45s and repeat. one – the stronger your core, the more you will be able to lift or move effectively.

spiderman

26///Studentsportmagazine.com

It’s worthwhile to remember that old phrase ‘you only get out what you put in’. Reading an

article won’t get you ripped...get to the gym and don’t accept weak effort.

Train hard, remain focused and always look for ways to make things harder.

MAX%

You know when you’ve not really given everything. It can eat away at you when you leave the gym.

Add a drop set to failure, or another 5 minutes on the rower, and leave the gym feeling like you’ve earned that shake.

BY Chris Smith

X-country with The University of leeds Saturday the 1st of February and over 1,000 athletes from over 70 institutions descend on Stirling for the annual BUCS Cross Country Championships 2014.

After their success on home soil in 2013, 23 athletes from the University of Leeds made the long trip to compete in this year’s event.

The course was undulating, sometimes boggy and littered with mud puddles, adverse cambers and woodland, but ,with enough firm ground to allow for strong stride outs, this year’s competition presented a classic cross country course with challenge and opportunity alike.

Faced with an adverse weather forecast, but the worst of it holding off during the races, was never an issue for the Leeds athletes, whose mantra ‘revel in it’ inspires

a perverse enjoyment in getting out and attacking the conditions head on.

The men’s A race began at midday comprising of one short lap and three long laps totalling 11.1km with scores posted by the top four runners from each team’s nominated six athletes.

Following the mass start, GB international triathlete and University of Leeds sports scholar, Gordon Benson, was in third place at the end of the short lap.

Fellow triathlete and sport scholar, Liam Lloyd, and fresher Richard Powell were close behind, also placing highly after the first lap.

Josh Ridley and Josh Woodcock-Shaw ran controlled races, moving steadily through the field as the race progressed.

The next lap saw the frontrunners split decisively

into two groups of five, with the first group pulling away from the second, containing Benson.

Lloyd moved through the field and as the race weaved through the woods, during the second lap, WoodcockShaw, Ridley and Powell ran as a pack around the top 40.

Alaistair Weymouth, Leeds’ sixth man, was running strong not too far from the back of his teammates.

At the line, Benson finished in 10th place, with Lloyd in 22nd. Ridley and WoodcockShaw closed the scoring team with their own personal battle, finishing 36th and 37th respectively.

With 107 points in total, Leeds secured 4th in the team competition, a mere 7 points behind Cardiff-Met in bronze position.

Powell and Weymouth concluded the race for

s

Simon Roe

Leeds, finishing in 46th and 65th respectively.

The 6km women’s race began at 1pm with high hopes for Leeds, with triathletes Heather Sellars, Sarah Hodgson and England mountain Runner, Lucy Crookes, taking to the start line.

This time, with the top 3 athletes to post scores, it wasn’t Leeds’ race. Sellars pulled out through injury during the first lap before a pile-up saw the midfield suffer as the picturesque yet weathered course menaced through to the loch.

Leeds’ third counter, Caroline Ford, was caught behind the carnage and, along with those stuck behind the melee, suffered as a result and with the remaining distance too short to gain back time on the front runners, Ford finished in 123rd.

Up front, Hodgson finished in a credible 41st, with Crookes in 46th.

Leeds’ result was backed up by

Harriet Buswell (177th), Rachel Friend (222nd), Joanna Rycroft (234th), Bethan Hammond (256th) and Catherine Garbutt (291st), resulting in an overall 14th place finish for the team competition.

The 7.9km, 3 lap men’s B race was the final event at 2pm.

Linton Taylor and men’s captain, Chris Smith, both aware of the incident during the women’s race, secured good starts to keep out of trouble.

Taylor had a solid run and took 26th place in a race stacked with athletic thoroughbreds from the likes of St Mary’s and Birmingham.

Tom Eames ran strongly after a sensible first lap to power ahead of Smith on the final hill before the woods, taking 55th position ahead of his teammate in 58th.

The team race was completed with Jacob Clarke in 87th place and Dan Whittle in 143rd, placing them in 13th position.

With the strength in depth displayed throughout the teams from St Mary’s, Birmingham and Loughborough, after accounting for multiple entries allowed in the B race, the men’s team were the 6th university home, recording another excellent result for Leeds.

Bright futures beckon for the University of Leeds cross country club and following a strong season thus far, the club’s top ten men are all eligible to compete in BUCS next year, with some big names, currently out injured, set to return. And, with the prospect of a new intake in September, the A team will be an assured threat to its rivals.

To look briefly upon the 2015 season, the University of Leeds is focused on a team medal and with training, and maybe a bit of luck, the women’s team will seek to emulate last year’s top five finish.

Studentsportmagazine.com///29

nutrition

KEEP IT BALANCED

by Ben Strutt

You’ve heard people talk about it but you’ve still not got a clue about this mysterious white powder and what it does.

nutritionuncovered:

creatine

Ben Strutt; MSc, PGDip, BSc (Hons). Ben Strutt holds a Masters Degree (MSc) in Sports Nutrition where his research focussed on the effects of weight management intervention on skeletal muscle mass among severely obese children.

With an interest in sports specific nutrition and the science of supplementation and a BSc (Hons) in Sport and Exercise Science with a Post Graduate Diploma (PGDip) in Applied Human Nutrition, he developed his knowledge of worldwide nutritional issues such as poverty and malnutrition.

Having previously worked as a PE teacher, Ben is a regular contributor to nutritional media and also has plans to set up a nutrition consultancy in the future.

Levels Avicii

Turn Me On Subscape

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Rage Against the Machine

www.universitynutrition.co.uk

30///Studentsportmagazine.com

Creatine has become a prominent aspect of supplementation and has been shown to cause dramatic improvements in performance for power and strength based sports.

so how does creatine work?

Although creatine is widely known in supplement form, it is produced naturally in the liver and kidneys (albeit in relatively small amounts) in response to the ingestion of foods containing the amino acids: arginine, glycine and methionine.

In terms of dietary supply; red meat is

In terms of physical development, creatine is also known to have a significant impact on lean muscle mass development for athletes and enthusiasts alike.

the primary tips source of Experts recommend that you the creatine stay well hydrated, especially that we when taking creatine obtain from supplements. food, but it’s converted into the amounts are creatine phosphate minimal, with the (CP). CP is an average human important molecule producing creatine which provides a at a rate of 2g per short but intense day in response to supply of energy whole food dietary which can enable sources. the completion of When creatine is produced it travels through the blood stream and is stored in skeletal muscle cells where

more repetitions in gym exercises or yield a stronger contractile force in a given sporting movement.

Vegetarians will generally have lower levels of natural creatine being production because their diet is devoid of red meat but supplementation can bring their levels aligned with meat eaters.

Creatine has been linked to improved sleep patterns and enhanced mood and cognitive function; all of which contribute to greater allround physical

performance.

In older users, supplementation has been reported to have a positive effect on bone health in those who undertake weight training - As creatine ingestion leads to enhanced training in the gym, the subsequent increase in muscle mass has a knock-on effect by strengthening bones.

In running and swimming, creatine has proven to yield an added energy reserve, enabling athletes to push harder in the latter stages of a race.

INCREASED MASS Users of creatine often notice an immediate gain in weight which is attributed to the uptake of water into the muscles as opposed to muscular gains.

How do I get the best effects from supplementation?

It is suggested that, in order to maximise the effect of creatine supplementation, users should engage in a ‘loading phase’ which is to be followed by

a ‘maintenance phase’. The most widely seen form of creatine in supplement form is ‘creatine monohydrate’, which comes in a powdered form and can be added to virtually any drink.

The recommended dosage during

university nutrition

what are the effects of creatine on performance?

research maximal strength and power, lifting volume, and muscle fiber hypertrophy, are all significantly enhanced concurrent with Cr supplementation.

These studies have been conducted without any Little data exists discernible adverse regarding the long effects of the Cr term benefits and supplementation. risks of creatine In Pearson et al. Cr supplementation. supplementation Studies indicate that of 5 g·d-1 over 10 supplementation wks of resistance in conjunction with training showed heavy resistance significant increases exercise enhances in strength and the normal body mass over physiological that realized by the adaptations to the placebo group. weight program Typical training Physiological and Health adaptations, Effects of Oral Creatine including increases Supplementation. in body mass, Terjung, Ph.D (2000) fat-free mass, This research is comprehensive and should be read in its entirety for a full break down of findings.

As with any supplementation, thorough research and professional advice is always recommended prior to use.

Studentsportmagazine.com///31

nutrition

KEEP IT BALANCED

the loading phase is around of 0.3g per kilo of body weight (or approx 4 x 5g doses per day) for 5-7 days. After this, the maintenance phase begins in which 2-5g per day is efficient and will keep the muscles saturated with creatine; any

FAST CARBS • Jelly Beans • Pretzels • Steamed Rice • Water Melon • Pineapple DrivFitness

to stomach problems and irritation to the intestinal lining if the entire dose of A vast number of creatine has not studies conducted been absorbed into have found the body. Therefore, that creatine in experts advise that supplement form is you should always non-toxic and, when stay well hydrated as used correctly, no excess creatine can negative side effects lead to dehydration have been found. and cramping as That being said, it is muscle cells retain essential to remember water, leaving other that taking too much cells in the body at one time can lead in much need of hydration.

further larger doses will provide no extra benefit and may in fact prove to be detrimental to your health.

There are many different opinions on duration but, generally speaking, the maintenance phase should last around a 5-7 weeks at a time before taking a break for 1-3 weeks at which point the maintenance phase can begin again.

Loading is no longer necessary as creatine stores will remain

relatively consistent, even during the break in time from the previous cycle.

Furthermore, the absense of the loading phase will make this cycle much more costeffective.

To improve the ingestion of creatine into your body, you should aim to take the supplement alongside a fast digesting source of carbohydrate which has been shown to increase creatine uptake to skeletal muscle by up to 60%.

Is it safe to take creatine?

retail

Creatine is marketed in different forms but, to date, no research has proven any benefits beyond regular creatine monohydrate.

32///Studentsportmagazine.com

In any case, and most importantly, you should

Keith Davenport

always check with a doctor to make sure that there is no reason that sport supplements could be detrimental to your health. It is also important to stress that a healthy, nutritious diet with balanced

variety should take priority to any supplement regime, including creatine.

Without a healthy diet as a foundation, any supplement programme will fail to have the desired effect.

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Studentsportmagazine.com///33

Resting up

Do athletes really need it?

The day of rest.

by Josh Elderfield

T

he debate over rest days is probably one that has been, and will continue to be, a hot topic between athletes, fitness fanatics, sports scientists, and probably many more people associated with fitness and exercise.

I’m sure there are fitness enthusiasts out there who perceive rest days as pointless, counter-productive, or just simply a waste of a day where exercise could be done. I’m sure there is other fitness enthusiasts out there though who do feel the

need to include a day to recover in their training programmes.

But from an athlete’s point of view, most know that getting sufficient rest after exercise is essential to high-level performance, but many still over train and feel guilty when they take a day off.

The body repairs and strengthens

itself in the time between workouts, and continuous training can actually weaken the strongest athletes.

Rest days are vital to an athlete’s performance for a number of reasons. Some are physiological and some are psychological.

Rest is physically necessary so that the muscles can

And so to bed How to improve the essential sleep quality:

Making your bedroom a welcoming and comfortable place is more conducive to a good night’s sleep...tidy up, change your sheets, have a bath or shower then get your head down!

Slumber

34///Studentsportmagazine.com

repair, rebuild and strengthen.

For recreational athletes, building in rest days can help maintain a better balance between home, work and fitness goals.

Psychologically training every day can have a profound effect on both elite athletes and the novice, and exercise can become tedious or a chore rather than a past time where people can escape from their day-today activities or issues and switch off from the rest of the world.

For a lot of athletes

Ultimately, whether you’re at elite level or grass roots, it’s not necessarily the amount of training you can do that counts, it’s the amount you

research A study was conducted at the Stanford University Sleep Disorder Clinic and Research Laboratory to observe the correlation, if any, between sleep and athletic performance.

Basketball players were tested following a 5-7 week sleep extension period where they were targetted to sleep for at least 10 hours per night.

The Effects of Sleep Extension on the Athletic Performance of Collegiate Basketball Players.

Mah et al. (2011)

and appreciates the repercussions excluding rest days can have on his body.

“Rest days can be as important as training days,” he

tip

Eliminate all sources of light from your bedroom. Get creative and devise your own black-out blinds using some towels, bed linen or an old quilt to hang over your curtains. Top quality kip! can recover from.

Training is all about adaptation, and as most runners are aware, the more you train, the more rest you need.

Sprinter David Whittle recognises that the recovery side to training is just as necessary as the workout aspect,

said.

“If you keep training without resting you’ll start to struggle in training and not be able to perform to a high standard and could potentially get injured.

“So you need to give your body time to recover.”

Following the 5-7 week sleep extension, subjects demonstrated a faster sprint time and also noticed a significant increase in shot accuracy.

Free throw accuracy rose by 9%, 3pt field goal accuracy rising by 9.2% and daytime ‘sleepiness and fatigue’ scores decreased.

Subjects reported improved overall ratings of physical and mental well-being during practices and games.

It concludes that optimal sleep is likely beneficial in reaching peak athletic performance.

And London-based athlete and Coach Shaun Dixon, points out that finding the right balance between working out and rest, plays an important role in an effective training programme.

“A good weekly training plan will be built around two or three key runs, with sufficient rest between each effort,” he said.

“For elite athletes, recovery often involves easypaced running. But for most runners, taking a full day’s rest or doing an activity that involves less impact, such as cycling, might be more appropriate.

rest ...do you need it?

I imagine, having a rest day really takes some courage, even just for a day, but that option is always better than picking up an injury. A day off also means you benefit from two nights’ sleep, and it’s at night that your body makes the adaptations necessary for you to run further and faster.

“Ideally you want to approach your key sessions feeling fresh, so you gain the most from

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Studentsportmagazine.com///35

articles

them.”

Athletes have the choice between taking a complete day off, to relax away from the physical and mental pressures of their sport, and just doing some form of light training through cross-training, swimming, cycling, yoga or pilates.

At least if you’re not thinking of taking a full day off, the alternatives will give your joints a rest

and enable your body to engage in some level of recovery for when you start back on a full training schedule the following day.

At least you can be reassured that having rest days is not going to cause you to lose fitness or muscle mass and, if anything, your body will feel a lot fresher the day after.

MASSAGE

If you decide to treat yourself to a day off, why not push the boat out one month (a reward for hitting your training goals) and book yourself in for a massage.

As well as the relaxation side of things there are other physiological benefits to a qualified stranger kneading your muscles like dough at a Warburton’s factory.

Massage dilates blood vessels which encourages circulation meaning that, deoxygenated blood is pumped around the body quicker and replaced with fresh oxygen and nutrients which assist in the removal of waste products and toxins.

“I take rest seriously, so should other athletes.”

36///Studentsportmagazine.com

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Studentsportmagazine.com///37

Getting into

If you’re new to the whole fitness thing or just starting to think about getting yourself back in shape in time for summer, it’s always good to familiarise yourself with a few basic rules.

shape the do and don’t

IMAGES: Alan Janaszek

s

s

Being inpatient is not a bad attribute when wanting to change your body shape either by losing fat or bulking up but don’t be tempted to cut corners in your training. Be clinical and be disciplined.

I

f you haven’t been to the gym in a while and want to get back into it, there are some golden rules you should take into consideration. This can help you, get better, faster results and may help prevent any injury.

Phill Matthews has just become runner-up in the Mr Lincolnshire competition. At the age of 18 he started training, but didn’t have any of the know-how to really progress. At 20 he is now in the best shape of his life. He shared with us some of the best ways to prevent stagnating and get into the great shape you want.

Setting Yourself A Target ‘’If you go into a random programme and you’re unsure as to what you want to gain from it, you don’t have the right mindset and won’t get anywhere. These targets obviously have to be realistic.’’ ‘’If you set yourself a target, you have something to drive you and aim towards. You can measure your results and monitor your progress.’’

Training is just like anything else, if you don’t know what you want to accomplish, you can’t set your mind on it and really focus. By

your fitness

By Ed Wade

articles

IMAGES: Alan Janaszek

trying to lose weight this is the worst thing that can happen as the unwanted fat stores burn away even slower and impede your progress.

setting yourself a target, a sense of accompliment will help you to focus on the next goal.

Dieting ‘’Once you know what you want from your training, it is essential to sort out a diet plan. Diet represents around 60% of your progress, 30% is your training and the remaining 10% is all down to attitude and mental preparation.‘’ ‘’Trimming down the little things makes the difference. Swapping white bread for wholemeal, brown rice for white and jackets for sweet potatoes, will all play a significant part.’’

You need to look at

Getting A Programme Sorted ‘’Having the right programme is key to your success when training. Not every programme will be right for you but find your limits beforehand and then push yourself when you start to progress.’’ food for its practical It’s criminal and will uses and understand prove detrimental Going too hard too that the rights foods to your training, soon is making you help aid recovery, fuel especially when you a target for injury your training and help consider the sheer but remember that you to gain muscle volume that you can training should never mass. Do some take on in your peak be easy. Ensuring that research and see what drinking years!” you are operating you need to be eating ‘’You don’t want to between 90 and 100% to fuel your workout for you sessions will hear it but try and depending on the limit yourself to maybe allow progress. That ultimate outcome means raising the just a weekend and you are wanting to level of training as even then, I know it’s achieve. your basic fitness hard, swap the beer improves and your for something else!’’

Stop Drinking muscles develop.

Alcohol can actually ‘’When I was 18 and slow your down your Have A Proper Warm just starting, I would metabolism, when Up/Warm Down and still go out and drink.

Stretch ‘’This is probably tip the most common If you’re trying to lose fat and struggle mistake people make, with the sweet tooth, try and avoid and one that luckily I sugary food like cake, sweets and made early on. If your chocolate for at least two weeks. You’ll muscles aren’t loose forget what it was like to crave. and warm, a heavy lifting session can easily cause a viscious

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Make sure you have mastered the technique before you start upping any weight.

A good warm-up takes about 10 minutes and a decent warm down should last around 5-10 minutes, well worth it.

Make Sure Your Tekkers Is Spot On ‘’If you want to see the best results possible, there should be no flaws in your technique. A lot of people think they are lifting a lot, but if their technique was better they wouldn’t be able to do it. Make sure you have mastered the technique before you start upping any weight.’’

Getting through a full set with perfect technique on a lower weight is better that than struggling with heavier weights with bad form.

your fitness

tear that will set your training back for weeks or months.’’ ‘’Warming down and stretching out is equally important.

It won’t prevent the standard soreness but it will help remove the lactic acid in your muscles and aid recovery.’’

Get A Good Training Buddy ‘’When I first started training, I was going on my own which can be intimidating.

Everyone’s in better shape than you and seem to know what they’re doing - a friend can take some of the pressure of and make it easier to make progress.’’ ‘’Getting the extra motivation from your pal also takes a load off, they’ll help you squeeze out that extra rep, or up the speed on a treadmill!’’

It’s a comforting thought when you are at the bottom end of a heavy squat or bench press and you know that someone is keeping an eye on you. ‘’Moulding your body into the desired shape is going to take hard work and dedication.

We all struggle with discipline but desire/ obsession will fuel the determination you need to get what you want.’’

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