TriChicks Magazine Edition 5

TriChicks Edition 5 | Winter 2016

Women’s Triathlon Magazine

New Segment

TABOO tOPICS Running Myths

busted CHICKCHAT with Kate Bevilaqua

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This edition we celebrating being run fit and give you our best tips for training over winter MonTHLY 3 4 6

Editor’s Note

26 29

Twistys Tips

CHICKCHAT

10 Running Myths 14 Keeping Motivated

Our Team

over Winter

Chick Chat with Kate Bevilaqua

16 Running Fit 18 Taboo Topics 22 Sharing the Love 24 Fuel Rules for Runners

Insta-Chicks

p22 Sharing the

LOVE

TALKING TRI

Kate p6 Bevilaqua

Fuel Rules

Edition 5 Winter 2016 All rights in the Title of the Magazine belong to TriChicks and content may not be reproduced, whether in whole or in part, without its prior written consent by the Editor. All material in this issue is copyright Š2016 TriChicks. All rights reserved. For subscription enquiries please visit our website www.trichicks.com.au ABN 15 082 280 173

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TriChicks Magazine | Edition 5 | Winter 2016

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o l l e H ! r e t Win A note from the Chief!

The Australian triathlon season is officially over in Australia, but we are already planning to have a bigger and better season in 2016/2017.

As the mornings get colder and the evenings darker it is important to take some time off during the winter months not only for your sanity, but your partners, friends and families also. Use this time to catch up on some guilt free sleep ins with cuddles and go out after work to dinner with friends that may include a cheeky red.

Even though I encourage a break, it doesn’t mean you

should confine yourself to the couch for the next three months watching reruns of Gossip Girl and Pretty Little Liars. Motivation levels can be lower in the winter months which is why we have an article on how to keep the motivation high, when all you want to do is stay in bed.

This edition we welcome three new contributors to TriChicks magazine who will be sharing their thoughts on a regular basis! Read Nicole's article on balancing love and triathlons on page 22. Steph will be discussing Taboo Topics the "stuff" that happens to everyone that no one wants to talk about, and Chris White explains why we

feel so terrible in that first ten minutes of a run!

We are also pumped to ChickChat to our professional triathlete of the month Kate Bevilaqua aka “Smiling Assassin”!

Hope you enjoy the read, stay warm, stay safe, and stay healthy this winter!

Amy Johnson Chief TriChick & Founder Follow us:

@trichicks

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m a e t Ourter ready!

Win

Educating and empowering women to achieve their fitness goals by stepping out of their comfort zones and giving triathlons a go.

Our team

Expert panel

Working hard behind the scenes and at the events

Meet the industry professionals who have lent us their expertise

Amy Johnson Chief TriChick & Founder

Taryn Richardson Dietitian

www.trichicks.com.au @trichicks

www.dietitianapproved.com.au @dietitian.approved

Ryan Twist Podiatrist

Steph Dunbar Sub Editor

www.bayswaterpodiatry.com.au facebook.com/bfaac

E: stephanie.r.dunbar@gmail.com @total_trihard

Dan Cheong Assistant Designer

Alissa Williams Physiotherapist

www.dancheongdesign.com @dcheong17

www.lissomephysio.com.au @lissomephysio

Dennis Tan Photographer

Chris White Running Coach

www.paparazziontherun.com.au @paparazziontherun

www.gorun.com.au @gorunaustralia

Janine Kaye Photographer

Nicole Williams Writer & Newbie Triathlete

www.janinekaye.com.au facebook.com/ janinekayephotography/

ADVERTISE WITH US! Want to be heard with an advertisement in TriChicks Magazine?

Please contact:

info@trichicks.com.au

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TriChicks Magazine | Edition 5 | Winter 2016

@nicoleimpey

CONTRIBUTION Have an inspirational triathlon story that you would like to share? Or are you an expert in your field? Please send expressions of interest to info@trichicks.com.au

Subscribe to TriChicks Magazine for

FREE!

www.trichicks.com.au/magazine

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CHICKCHAT

Kate

Bevilaqua Interview

When did you start competing in triathlons and what was your first race experience like?

Wow, I feel like that is so long ago now! It was my early 20's and at the time Netball was my number one goal and focus. I was determined to make it as an elite netball player and refused to believe those who told me I was too short. I remember being told how important fitness was especially as a centre court player and was discussing it with my cousin. He suggested I should give triathlon's a go during the off season. Cousin Wez said they would be great for my fitness plus swimming, biking and running in one event sounded like fun!

My first race experience was

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so much fun! I didn't win, podium or anything like that.

I had borrowed a bike and running 3km straight seemed like a terrible idea...the swim was definitely the best part about it. But everyone was so encouraging, the support along the course was exciting and crossing the finish line I felt like I HAD won the event.

I didn't realise it was just the beginning!

Why do you Tri? For SO many reasons! Let's be honest it is addictive! The adrenalin, the excitement, the atmosphere. There is so much about it that keeps you coming back for more and more. I Tri to see how good I can be. What is the best I have? What can I achieve? How far can I go? I Tri because I get to see some

TriChicks Magazine | Edition 5 | Winter 2016

incredible places around the world I would otherwise not even have considered going to. I Tri because I made some life long friends across all ages and abilities. Although I might start 30mins before them in the Professional field, at the end of the day over a glass of wine we share the same stories about the high's and low's. The wind, rain or extreme heat, but both with a sense of accomplishment.

I Tri to hopefully encourage and motivate those that watch from the outside but don't realise they have what it takes on the inside.

Triathlon is for everyone, one of the many great things about the sport!

What has been your most memorable achievement to date?

It is tough to pick one because there are events and circumstances leading up to a race that also make it memorable. My first Ironman victory, which was at Ironman Western Australia in 2010, was definitely a day I will never forget. Every early morning or sacrifice is about that one moment where you cross that finish line in first place and can call yourself an Ironman Champion. You wonder if you will ever do it and somehow everyday continue to believe it is possible. To have achieved it at my home race still brings a big smile to my face now, although I can't remember that much about the finish line!

Then fast forward to 2015 and my decision to take on Ultra520 Canada (formerly Ultraman Canada) was unknown territory. The training and the event itself.

Who know's what might happen over three days of racing. It was an emotional roller coaster, from a strong and record breaking day one to a number of low's, with moments spent on the side of the road and mechanic issues on day two. The night before the 84.4km run on day three I was questioning my decision to do the event and if I had what it takes. In the end I realised I knew I would be able to do it, it was just the expectations I had placed on myself and what I wanted to achieve in addition to "finishing". I had to shut that all out and focus on the process. What would be would be as long as I gave it my best of the day.

“To now be part of history as the first female ever to win an Ultra Distance Triathlon event over all, is something that can never be taken away�

Will you be entering another Ultraman again?

Perhaps Ultraman Australia?

Yes, I would like to but it is a big commitment physically and mentally. Not just on me but for my fiancĂŠ Guy who races professionally as well.

The time involved and how it affects our triathlon season and commitment to races is something that we need to consider. I would love to do Ultraman Australia one year it is just about fitting it into the schedule.

Growing up, who was your idol and why? Even now is there anyone you admire and / or respect as a pro?

Obviously when I played Netball I admired a number of those playing in the Australian team at the time.

Once my participation in triathlon increased and I began to learn a lot more about the sport that changed. I have always and will always admire and respect Natasha Badmann.

She is not only an incredible athlete who has been at the top of her sport for so long but is also so professional.

She always has time for everyone, is forever smiling on good or bad days and shows respect for all her fellow athletes. I raced her at the end of last year and she has always been known for her killer bike split. As she went past me at kilometer 150 whilst going up a hill in the scorching heat and humidity of Malaysia she still

In the end it was WAY beyond my expectations and to now be part of history as the first female ever to win an Ultra Distance Triathlon event over all, is something that can never be taken away.

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Kate's Favorite 5 Favourite session of the week?

Thursday Morning Bike Intervals - it is our GKEndurance session and I love having everyone there going through the hurt together.

What’s currently playing on your iPod?

Anything from the 80's!

That will never change!

What is your guilty pleasure?

Red Wine!

Boulder or Western Australia?

Western Australia but we spend our summers in Boise, Idaho in the USA which I love just as much.

What is your favourite quote?

I'd rather attempt to do something great and fail than to attempt to do nothing and succeed.

had the energy to smile, tell me how great I was doing and that I was nearly there. Then she was gone in the distance.

You are known for always wearing a smile during the race, has there ever been a race where you wanted to give up?

If so, what got you over the line?

Absolutely! And unfortunately there have been days where I have DNF'd. These have been due to injury or illness. In every Half Ironman, Ironman or Ultra Distance there is always a moment or multiple moments where the thought of quitting or giving up is on my mind. When that happens I think about the work, the training, the commitment and the sacrifice that have lead to where I am. I smile and remind myself I am so grateful and lucky to do what I do, where I am doing it. I go through my goals, why I am there and what I want to achieve. I pull myself together and focus again on the task at hand. Plus, just thinking about that finish line can get you a long way!

Where will we be seeing you race over the 2016­ /2017 Season?

In the past I would sit down at the beginning of the year, write out a schedule for the year and follow it. Now I find with the points system for Professional Triathletes my next race can be determined by my result in a previous race. How many points do I need to get to 70.3 World Champs? How many points do I need to get to Kona? In the next few weeks I have 70.3 Japan and 70.3 Busan before heading to the USA which is where I spend six months of every year in Boise, Idaho. I plan on racing an Ironman July/August, possibly the new Ironman Vineman. I would love to race 70.3 World Champs on the Sunshine Coast if I qualify. There will be another Ironman 70.3 later in the year as I can start the Kona points chasing process as early as September this year for October 2017. Maybe even an Ultraman somewhere in there? I can always be found at my sentimental favourite races that I return to every year; Ironman New Zealand, Taiwan 70.3, Busselton 70.3.

Do you have any pre­race rituals or superstitions in the days / hours before a big race?

Superstitions? No. Pre race rituals? They would be more related to training by getting a swim/bike/run in the day before. Also, getting everything organised and checked in early so I am not stressed out the night before the race. I must admit when Guy and I are racing together there is always the quick kiss and good luck before the Pro Men start which reminds me no matter what happens out there he will

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TriChicks Magazine | Edition 5 | Winter 2016

always love me and life goes on. If there is anything I have learnt from racing around the world I have had to learn to be flexible. Every race is different, I can't always have pasta for dinner the night before. It may have to be rice or pizza. Split transitions, bus transfers, I need to take a deep breath and go with the flow. Just like racing focus on what I can control not what I can't.

What do you like to do when your are not training? Hobbies etc.

Sleep! LOL. When I am not training there is plenty going on in my life. Guy and I have our own coaching business GKEndurance which keeps us very busy. We are very lucky to have such a great group of athletes. I love going out for dinner with friends and family, and enjoying a nice glass of red

wine at the end of the day.

Spending time with our Cat Ozzy is also one of my favourite ways to spend any free time I may have!

Kate Bevilaqua is a Professional Triathlete and coach at GKEndurance.

Career Highlights include 3x Ironman Titles, multiple Half Ironman Titles and first place overall at Ultra520 Canada.

During the last 2 years Kate has started putting more time and effort into her other passion - coaching.

GKEndurance athletes are of all abilities and compete in all distances. If you have been thinking about it and procrastinating, don't have the time to attend sessions but wish to have an individual program tailored and structured to your lifestyle and abilities, contact us at www.gkendurance.com

Kate’s Running Challenge ‘Change of Pace Build’ for Sprint and Olympic Distance TriChicks 10min Aerobic Run 1min Moderate 1min Strong 1min HARD 2min Easy 2min Moderate 2min Strong 2min HARD 3min Easy Repeat x 2 Try to have a distinct change of pace between the efforts.

Aerobic Run to finish.

Total - 45mins

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Running Myths

busted How many running articles have you read? Do you constantly hear things like ‘run on your toes’ or ‘run with a forward lean’ but don’t actually know what that means? People come in saying I’ve been told to lean forward, run on my toes, wear minimalist shoes and keep my shoulders back – where am I going wrong? It’s not that any of these things are wrong in themselves, it’s usually how they are implemented. Minimalist shoes are a whole topic in themselves and won’t be talked about here, but tread lightly with them, they are not for everyone.

Running on toes Do you have to run on your toes? No. The concept of running on your toes is not a new concept but it definitely isn’t the best thing for everyone.

Toe, forefoot or shod running came into vogue with the release of the minimalist running shoes. What is the main message that is being missed?

Why do people use the term running on your toes? If you

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run on your toes more often than not, you strike underneath your body. It doesn’t matter so much as to whether it is a forefoot, midfoot or a rear foot strike, it’s more important where it strikes. The best way to improve your foot strike is through drills looking at lean and pelvic position, and muscular retraining to encourage changes in your body position rather than just ‘running on your toes’.

TriChicks Magazine | Edition 5 | Winter 2016

Forward Lean Should you lean forward when

you’re running? Yes, but where should you lean from?

inclination to use your calves and glutes for power and keeping your core and pelvis engaged protecting your joints.

Now this is the item where I see the most misconception.

Most people take this into their own hands and assume that they should be leaning forward from their hips. Right?

Wrong. Hip lean decreases use of the glutes, increases the use of quads and hip flexors and generally puts more force through the knees.

Arm propulsion/ chest leading

So if not the hips, where should you lean from? The ankle. This skill can be difficult to master, but can greatly change your running.

Mastering the forward lean drill (see page 12) allows this to become a familiar feeling to transfer to your running.

Although you don’t want to let your shoulders fall forward or hunch you also don’t want to hold your shoulders back and puff up your chest. If you’re leaning forward from your hips when running, you’re going to have to work really hard to keep your upper body upright.

But if your legs and pelvis are doing what they are supposed to, what your shoulders are doing is less important.

So what is the benefit of the forward lean? If you are leaning backwards then gravity is working against you, you tend to overstride, braking as you strike, and put more force through the knees. Leaning forward through your ankles allows gravity to push you forward, you have greater

Do you need to stick out your chest or keep your shoulders back when running? No, this is not a change that should be specifically focused on.

almost as if they are trying to pull themselves through the air.

So what should be happening?

Your shoulders and arms should stay relatively relaxed (not up around your ears), keeping your arms moving forwards and backwards with approximately a 90 degree bend at the elbow.

So how can you accomplish these things? Getting some drills into your running program will help with running position and getting those key muscles engaged to help with your efficiency and power.

Alissa Williams - Physiotherapist

Instagram: @lissomephysio Website: www.lissomephysio.com.au

Are you sensing a theme here? The pelvic position is where most things stem from.

Most people will hold their shoulders tight and use their arms as a form of propulsion,

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Forwards Lean Drill

Pogo Drill

Single Leg Drill

Standing with feet hip width apart, tuck your pelvis and lean forward from your ankles to your balance point. Bring yourself back to the starting position without breaking at the hips. Once you have found your balance point, move your arms forward and backwards without breaking at the hips.

Feet together, hands relaxed by your side.

Keeping your knees straight but not locked out, push through your ankles and jump up and down. The aim is to work on the propulsion and shock absorption through your calves. Another way to achieve this is through skipping without bringing your knees into the movement.

Transfer your weight onto your right leg.

Tuck your pelvis under (without letting your back and thoracic spine sink or flex), bring your left leg up to 90 degrees of hip flexion, lean forward from the ankle without breaking at the hip. Step the left leg forward, not trying to gain distance but coming up strong onto the left leg to repeat the process.

All of these drills can be found in video form on Youtube under Lissome Physiotherapy and Technique Studios. Progressing these drills and understanding the position of the pelvis is a great way to assist with improving efficiency, decreasing injury risk and improving power.

Happy Running!



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TriChicks Magazine | Edition 5 | Winter 2016

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Keeping Motivated over Winter

The days are shorter, colder, and darker. Your bed is so warm and it is getting harder and harder to get out of bed. “I will do it tonight after work...” you whisper to yourself reassuringly as you roll over and turn off your alarm. However when five o’clock comes around all you can think about is your comfy couch after a long hard day at work. Next thing you know it’s been a week since you have done anything and your bike is starting to collect dust. Sound familiar?

Here are my top tips to help you stay motivated over winter!

Find a buddy or a training group The hardest part of a training session is actually turning up!

Once you are there you will be more motivated when you know you are in it together with your friends. Check out the local clubs around your area. This could be swimming clubs (for those extra chilly mornings), running clubs, or even bootcamp sessions in the gym. The best thing about training is celebrating your achievements with the group over a hot coffee post workout.

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Layer Up!

Book it in

When people find out I have moved to Melbourne from sunny Perth all everyone seems to talk about is the cold weather and to brace myself as “winter is coming”.

Not going to lie it’s a little bit fresh in the morning but I make sure to stay warm with layers. Good pair of socks (sometimes two), thick gloves, head band and thermals will go a long way to stop your teeth from chattering. Spoil yourself by getting some new winter clothes and you will be jumping out of bed to training!

More and more businesses these days require athletes/ clients to book into sessions they will be attending. I know I do this with my group.

You have committed to the sessions and it holds you accountable. If you don’t need to book in, message a friend and tell them you will be there in the morning so you don’t let them down, and write it in the calendar.

TriChicks Magazine | Edition 5 | Winter 2016

Learn to adapt

Change it up

Cycling when it is pouring rain is not much fun at all, not to mention more dangerous with the slippery wet roads. Instead of feeling guilty for skipping a session maybe swap it for the wind-trainer, or hit the gym instead and complete the session later in the week when the weather has cleared up.

Months of high intensity training will tire the best of us.

Leave the stopwatch, power meter and garmin at home, and exercise for the pleasure instead of the stats. Go for a trail run, take a yoga or pilates class, or learn a new sport.

Countdown to Spring The Winter solstice is not far away! From June 21st the days will be getting a little brighter and a little longer. Before you know it summer will be here and we will be complaining about the heat!

Set a Goal Setting a smart goal that you then break down into smaller, achievable action steps is a great way to start. This could be a 30 day yoga challenge, or completing a half marathon.

Instead of focusing on simply working out this winter, this type of goal-setting allows you to focus on the bigger picture!

Pack your equipment the night before and set a routine As a coach I definitely do not have the option of staying in bed, so to ensure I get that extra little sleep, I have a basket at the end of my bed I pack the night before that includes what I will be wearing the next morning so I am not asking too much of my brain at 5am. I also make sure all my equipment is already in the car ready to go. Each morning I have the same routine. Alarm off, out of bed (no snooze), make myself a cup of tea, get dressed, and out the door.

I can be good to go in ten minutes. Super handy not having any cute boys in our squad as I often look like crap - but hey I am there and ready to train!

THE TRICHICKS SQUAD FIGHT THE WINTER COLD BY WEARING WINDBREAK LAYERS PHOTO BY KIRSTY BAXTER

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RUNNING FIT HOW TO GET PAST THE FIRST TEN MINUTES WITHOUT QUITTING

Why is the first 10 min of my run so hard?

was and here are some of the responses that came back.…

I have uttered these words to myself many, many times and I hear lots of beginner runners saying the same thing.

"Ican'tfigureouthowtogetpastthe 500metremarkwithoutstopping."

You start running but you can’t find any rhythm, everything seems to ache, any old injury seems to come back to the fore and occupies your thoughts. It seems like every step is SO hard and you are constantly thinking about turning around, going home and getting back into bed, whilst thinking, “I was never any good at this running thing anyway…”

Sound familiar?

This first 10-20 minutes is what stops so many people from becoming athletes or enjoying running. In fact it is so troublesome, that some people find this as the number one challenge that they face as a beginner. I recently asked people what their number one challenge as a beginner runner

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"When I started I could only run for 30 seconds and I'd need over 2 minutes to recover from that.

"When I first went for a planned ‘run', ie. not just running for the bus, I could easily do a good pace for about 500m. After that I had to stop."

"Getting past that first km.

When I first started running I'd give up after the first 600700m because I hated it, I’d get puffed and end up walking the rest of the way."

So frustrating!

However, the good news is that this is common amongst runners and triathletes of all levels. Whether you are experienced or a complete beginner, this seems to happen to us all. The problem is that if we let this first 10

TriChicks Magazine | Edition 5 | Winter 2016

minutes beat us, it will put us off going again. We then leave it too long in between runs to build up fitness and gain confidence, so we start all over again each time we go out. I suspect that all runners and triathletes of all levels will be able to relate to this pattern, but why do we struggle in the first 10 minutes and what can we do about it?

Why does this happen?

The simple answer is that during the first 10-20 minutes you tend to struggle as your body and the muscles you are attempting to use, are still warming up. You might also still be stiff from a previous workout, or if you run in the mornings, stiff, dehydrated and half asleep from being in bed all night.

When you go for a run, you are basically asking your body to perform at a higher level than it has been for the past few hours, and that doesn’t usually happen without a little warming up first.

What can I do to improve?

"Keep at it, as it becomes easier when you master that initial discomfort.”

Here are my two tips for getting through the first part of your run. They are annoyingly simple...

WARM UP I would suggest that you treat the first 10 minutes as a free ‘warm up’. Run slowly, slower than you would do normally. If you are not yet running for 10 minutes, walk.

That is absolutely fine. Just let everything loosen up and warm up, accepting that it might be slightly uncomfortable. You shouldn’t really be doing hard efforts during that first 10 minutes of your run anyway as your muscles aren’t ready. You would be risking injury and I can pretty much guarantee that you won’t perform as well as you could have.

Now, a few of the Garmin gang (yes, you!) will have a problem with this approach as it is going to screw with their overall time and their overall pace. I have two words for you…. push 'LAP'. Start your watch when you first begin

running, then push 'LAP' at the end of your 10 minutes warm up and just keep going. This will separate the two sections of your run, so that when you dissect your Garmin stats later, you can see the difference.

If this is something that you do, I would encourage you to look at the difference in pace between your warm up and the main running section.

There should be a marked difference in pace with the warm up being slower.

run, then try running 30-45 seconds per/km slower. If you don’t have a watch or use pace, try to run what 'feels easy,’ to you, no matter how slow that is.

Remember that today, you don’t have to match your previous fitness levels, or run a marathon in 3 hours. Today is about getting through that first stage of the run and keeping going. We are playing a longer term, patience game here and we need to prioritise injury prevention and training consistency in order to get to where we want to be.

RUN SLOWER to start If you read the quotes at the beginning of this article, they all have one thing in common. Stopping.

Essentially, rather than trying to run like you are still a kid and smashing out the fastest first 200 metres ever, then stopping, try to run slower but further. Go slower than you can run to start with and then continue at that pace. Your breathing will be slower and more controlled, your legs will scream less and you will be able to run further. Who knows, you may even enjoy it!? If you are someone that looks at your pace as you

Chris White, Running Coach, Go Run Australia Chris White founded Go Run Australia in 2015 to help runners overcome their running fears and get their running to where they really want it to be!

Facebook: facebook.com/ GoRunAustralia Instagram: @gorunaustralia Website: www.gorun.com.au

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TABOO TOPICS

Tackling the running trots It’s kilometre 15 on your 20 kilometre long run and you’re feeling great. Quick check of your Garmin and you realise hitting a new PB is not far off. But then, that dreaded feeling...you need to go number two, and you need to go now.

Words: Stephanie Dunba

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TriChicks Magazine | Edition 5 | Winter 2016

No doubt the best of us have been in this situation and the only thing to do when, ahem, your lunch comes knocking is to start running towards the nearest toilet.

Unfortunately, some of us don’t make it and for those of us who do, stopping mid run can be extremely painful.

Not only because that new PB you were chasing will be long out of reach but because that feeling of starting to run after sitting or squatting to relieve yourself can be like knives in your calves.

So what are these terrible runner's trots? Why do they happen and how can you prevent them? TriChicks investigates with help from professional triathlete, Accredited Dietitian and nutritionist, and mum of two, Pip Taylor.

What are Runner's Trots?

Simply put the term ‘Runner’s Trots’ covers any type of gastrointestinal issues or upset (GI). It can range from bloating and gasiness to vomiting, diarrhoea or urgency. However, when the word ‘trots’ is used it refers to issues of bowel

movements and needing to make unplanned bathroom stops during or immediately after a workout.

Any type of athlete can be affected however runners experience this issue more commonly that other athletes.

Estimates suggest that around 60-90% of runners have experienced GI issues.

Why do they happen?

There are a number of reasons why youcouldbeexperiencingGIissues includingstress,movement,dietary intake and timing of intake, as well asunidentifiedfoodintolerancesor sensitivities.

Hydration and heat also play a key role says Pip, “When we exercise, especially at a high intensity, blood is diverted away from the gut and towards working muscles and to the skin for more effective cooling. At the same time we have relaxation of the gut muscular tone by way of the sympathetic nervous system. This compromises the functioning of the gut but also rushes the contents through hence that feeling of bathroom urgency.”

GI issues can occur in any sport for any athlete however runners are more prone to experience this type of discomfort. Running puts a lot of stress on the body not only from the intense vibration and jarring impact on the gut, but from the result of a high heart rate and increased body temperature.

Why does this happen to me?

Frequency of bowel movements varies for each individual and for some GI issues are something they regularly have to deal with while for others it may only be occasional.

“Race day also brings a whole new level of GI incidence and this is due to anxiety and nerves - the gut is affected hugely by stress as anyone knows who has ever experienced 'butterflies’ or struggled to eat their pre-race breakfast due to nerves. But just because it is common doesn’t mean that you can’t try and figure out why it is occurring and take steps to reduce the likelihood,” says Pip.

“My friend was competing in Busselton Ironman - halfway through the run he needed to do a number 2. No porta loo in sight he ducked behind a sandune and used his hat as toilet paper." – Perth

“I had to go number two so bad one time that I just had to go behind a tree. My dog was with me and I have never seen him judge me like that day for something he does in front of me every day.” – Sydney

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5 TIPS TO AVOID THE RUNNING TROTS

1.

TIMING Eating a meal too close or too large before a workout can be difficult for our gut to deal with, especially once blood flow is restricted.

Analyse what you are eating pre-run, eat 1-2 hours prior, keep it simple and familiar.

2.

OVERDOING CONCENTRATED SUGARS This is a huge issue for many athletes, especially those worried about fuelling and who are sucking down on gels and washing down with sports drink. This combo will likely be too great a concentration in the gut and actually draw water back in - effectively dehydrating you and also leading to that feeling of ‘gut rot’ and bloating and/or urgency.

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3.

AVOID CERTAIN FOODS Foods rich in fat or fibre can be problematic for some, especially if this is different to what you would normally eat. Other dietary factors include lactose intolerance (and for many this is not an issue generally until you throw in the added stress of running/exercise); fructose malabsorption or intolerance; and sweeteners such as sorbitol or other carbohydrates that can be malabsorbed.

Caffeine can also be an issue for some individuals.

TriChicks Magazine | Edition 5 | Winter 2016

4.

STAY HYDRATED Ensure you are hydrated, but not over hydrated as running with a full bladder can increase the urge, while dehydration slows the body’s ability to digest foods.

5.

SET A ROUTINE Practice makes perfect so adding in a food column in your workout spreadsheet can help you track what works best for you. Once you have found the foods which agree with your gut stick to them and don’t try anything new on race day.

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LOVE 22

TriChicks Magazine | Edition 5 | Winter 2016

There is no question that triathlon can be a selfish sport - you take on a race alone, doing not one, but three disciplines. It is easy to get obsessed when your goal is finishing a race that some people wouldn’t consider attempting. My husband and I are both triathletes, although I am more of a ‘tryathlete’ whereas he trains for 70.3 and Ironman, and we have had many arguments about training schedules interfering with our personal lives. By no means do we have the perfect balance but here are my top five tips to balance triathlon with a relationship.

‘Try’ to include each other Try to support and include each other, whether your partner has an interest in triathlon or not. My husband likes to talk and talk through his training and race plans, and there are times I’d like to zone out. Triathlon is his passion and therefore it’s part of our life. So he talks and I listen; and I get out there and cheer him on in the blistering sun or pouring rain (looking at you Challenge Melbourne 2015!).

On the flip side, he encourages me when I doubt myself and shares some training advice.

Most importantly, we’re always there for each other with a sweaty kiss at the finish line.

Try’ to be accommodating Sometimes it is important, on both sides, to take a step back and consider the priorities of your partner - they might not always line up but perspective can help. When I am sitting at home ready to go out and my husband is still out riding or running, it can be incredibly frustrating. He is focusing on getting the km’s in, but I might have the bigger picture in mind, like those waiting for us somewhere else. It is not because we’re both being selfish, we’re just focusing on different things.

Take time out together Triathlon training is time consuming, especially for long distance athletes, so designate one or two nights as a stay-at-home night. Ours is Wednesday night and at least one night on the weekend.

On Wednesdays this means I get my run done before work and my husband does an ergo session as soon as he gets home - otherwise, the night is for each other. On occasion I have also said I need a nontriathlon talk evening - or hour!

‘Sometimes’ it is nice to talk about something else!

Present a united front There will undoubtedly be people in your life who don’t understand the demands of a triathlon training schedule; they don’t understand the desire to put a long ride or run ahead of getting somewhere on time, or sleeping in. Stuff them! Ok, maybe not. But when it happens, present a united front with your partner and support each other's decisions.

Article by Nicole Williams I am a ‘try-athlete’ with three minidistance races under my belt. With a phobia of ocean swimming, I am currently looking forward to the next big challenge!

Train together No matter what your training goals are, find ways to include your partner. Our fitness levels are completely different but my husband and I train together whenever possible. If he has a long run, I might jump on the bike at the same time with his water bottle or we swim together (him overtaking me constantly). For those with non-training partners, maybe this means they help you count laps or man an ‘aid station’ on a long run. Get creative.

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Fuel s e l u R ers n n u R r o F

DIETITIAN APPROVED DENNIS TAN PHOTOGRAPHY

Whether you’re a beginner runner or pro athlete, nutrition plays a key role in running performance. Check out these winning tips to eat and drink your way to peak performance.

Find Balance Running is (generally speaking) a high energy burning sport. Sometimes this allows us to get away with eating whatever we like with little consequence on our weight. However, while burning lots of calories, runners still require a mindful approach to eating, as everything we eat and drink directly affects our performance. Just because

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you can get away with it, doesn’t mean you should be reaching for the biscuit jar every afternoon for a pick me up.

Focus on real foods to fuel training, with a balance of carbohydrate and protein rich foods at main meals and snacks. Be sure to include lots of colourful fruits and vegetables as these provide important run-fuelling nutrients. Include moderate

TriChicks Magazine | Edition 5 | Winter 2016

amounts of healthy fats such as avocado, nuts, seeds, extra virgin olive oil and oily fish as these help with satiety, reduce bad cholesterol and have anti-inflammatory properties.

Indulge occasionally (we’re all human!) and eat mindfully when you do, while consistently making healthy, balanced food choices to improve your run performance.

Carbs are your friend Carbs are getting a bad wrap in the media these days with the re-emergence of high fat, low carbohydrate diets.

The truth is, there is no one diet that’s superior. In an ideal scenario, carbohydrate should be periodised across the week depending on what your training program looks like and what your goals are.

For example, you shouldn’t eat the same amount of carbohydrate on a rest day vs. a double session day. An Accredited Sports Dietitian can help you develop a meal plan that’s periodised to your training program.

Choose quality, whole food carbohydrate sources such as wholegrain breads and cereals, starchy veggies such as potato, sweet potato and corn, fresh fruit, legumes and dairy products such as milk and yoghurt. Sports products such as gels, bloks and sports drinks have their place, especially during long runs

where eating a sandwich or banana may be difficult, but real food carbohydrate foods should form the backbone of a runner's diet.

Drink on your feet Fluid is essential for life with our bodies made up of roughly 60% water. Water plays many important roles in our body including maintaining blood volume, transporting nutrients, getting rid of waste products and importantly, regulating our body temperature by sweating to lose heat.

It’s important to know what sort of sweater you are and develop a personalised hydration plan to prevent dehydration, as we know dehydration affects performance. For long runs, drinking can be more difficult on your feet, commonly causing gastrointestinal upset. The good news is; your gut is trainable so practice in training what you plan to do

in your races. Start taking on small sips of water when you pass a bubbler or carry a fuel belt with water bottles on your long runs, building up your tolerance for drinking without getting a stitch or gut upset.

It is possible to over-drink, particularly during cooler weather and training at low intensities. Over-drinking can also impact performance and has dangerous implications if sodium levels are diluted in the bloodstream. This is called hyponatraemia.

Drinking to a plan can help prevent dehydration and overhydration. See an Accredited Sports Dietitian to assess your fluid needs.

Happy Training!

Taryn Richardson Accredited Sports Dietitian Dietitian Approved

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Twisty's Tips Ryan Twist Sports Podiatrist

ACHILLES TENDINOAPATHY

If you are experiencing pain at the back of the foot or ankle, you may have a case of Achilles Tendonopathy.

Triathletes are at greater risk of developing an injury to the Achilles tendon due to the unique nature of the sport. Both cycling and running can place a lot of load through the Achilles, placing it at risk of developing an injury.

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TriChicks Magazine | Edition 5 | Winter 2016

What is Achilles Tendonopathy?

The muscle group at the back of the lower leg is commonly called the calf muscle (otherwise knows as triceps surae). The calf muscle group comprises of two major muscles, one of which originates from above the knee joint (gastrocnemius), the other of which originates from below the knee joint (soleus).

Both of these muscles extend

down the posterior aspect of the leg and merge to form the Achilles tendon. The Achilles tendon is a very thick, long and powerful tendon that extends down and inserts directly onto the posterior aspect of the calcaneus (heel bone).

Current research reveals that during constant period of excessive loading, such as running and cycling every day, a tendon will pass through the following phases:

OF ACHILLES TENDINOAPATHY

A dull ache post exercise at the back of the heel

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Mild swelling located within the Achilles tendon

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+ Usually pain is present on resisted plantar flexion (such as pressing the pedals in your car or bike) or closed chain plantar flexion movements (such as standing on your toes or during the “propulsion phase” of your gait cycle)

Pain immediately after a period of rest (ie. hopping out of bed in the morning) Pain can often be present when wearing closed in shoes such as runners Pain during the early phase and/or towards the end of your training session

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Pain on palpation of the Achilles tendon

This is a non-inflammatory response which is a shortterm adaptive phase. This takes place in the short-term to allow the tendon to cope with loads through thickening and stiffening. The tendon can revert back to normal structure if overload is reduced or sufficient time is given between loading.

Tendon Disrepair

SIGNS + SYMPTOMS +

Reactive Tendonopathy

During this phase of tendonopathy, there is collagen fibre breakdown and inflammatory markers (hormones) within the tendon itself. It is at this stage, that treatment and load reduction becomes critical before it reaches the degeneration phase.

Degenerative Tendonopathy This is known as the “the point of no return”. The damage to the tendon in this stage has become such that it will no longer be able to repair itself.

Typically, tendon injuries with the Achilles tendon occur in two areas; the mid portion or insertion into the calcaneal bone (heel bone).

Tendonopathy will occur when the load placed through the tendon is greater than the rate at which it is able to repair itself. Achilles Tendonopathy is a classic case of “doing too much too soon”.

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Pain on compression of your calcaneus (heel bone)

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Treatment of Achilles Tendonopathy Current research explains that the only effective long term management of tendonopathy is to perform a targeted, specific strength based treatment program in order to promote cell growth with the tendon and repair the damaged collagen fibres. If left too long, tendons can reach a “point of no return”, whereby the inflammatory cycle within the tendon is in a constant state of degeneration.

If you're going to take anything away from today's article, it is to seek treatment as soon as you develop pain within the Achilles tendon.

The most effective way of strengthening your Achilles tendon is to perform a series of calf raises done with the correct technique.

Tips to perform a calf raise correctly:

Other treatment modalities for Achilles Tendonopathy include:

—— Stand with legs approximately shoulder width apart

—— Proper footwear prescription

—— Always practise on a flat surface

—— Heel lifts to be placed in your shoes to offload the Achilles tendon

—— Ensure feet point straight

—— Calf and Achilles stretches

—— Keep legs straight at all times

—— Compression socks to be worn during and after exercise

—— Slowly raise your body weight to your toes, hold for a second and slowly lower back down to the ground —— Focus all of your body weight through your first big toe joint The most important thing to remember is a slow and controlled movement. Any fast movements render this exercise pointless. By performing the exercise in a slow and controlled manner, you are allowing the muscle belly to engage properly.

—— Reduction or modification to your current load —— Foam roller and massage sticks to be performed daily along the calf muscles and Achilles tendon If you are developing pain in your Achilles region get it seen to immediately so you're able to be given an individualised, targeted treatment program in order to get you back to your best ASAP!

NB: this exercise can be progressed to being performed on a stair or single leg, but needs to be judged by your Podiatrist or Physiotherapist first.

To book an appointment with our resident Sports Podiatrist Ryan Twist, email ryan@bayswaterpodiatry. com.au or call 9729 7244

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TriChicks Magazine | Edition 5 | Winter 2016

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next edition!

We focus on tackling your first half ironman!

Special thanks to!

Alissa Williams

Dan Cheong Design Dennis Tan Paparazzi on the Run Taryn Richardson Ryan Twist Nicole Williams Steph Dunbar Kate Bevilaqua

PHOTOGRAPHY Dennis Tan Paparazzi on the Run Janine Kaye

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TriChicks Magazine | Edition 5 | Winter 2016