TriChicks Edition 3 | December 2015
Women’s Triathlon Magazine
CHICKCHAT
with Radka Vodickova
**Christmas special**
Gift guide for triathletes
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DRILLS FOR THE OPEN WATER
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This edition we celebrate being swim fit and enjoying the festive season
MonTHLY
TALKING TRI
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Editor’s Note
10 5 Drills For The
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Balancing act
Our Team Chick Chat with Radka Vodickova Insta-Chicks
Open Water
14 Wetsuit Wonders —
39 Top 5 Tips for Staying Healthy Over the Festive Season Dietitian Approved
The Correct Fit
18 Shoulder Impingement 22 Busselton Ironman 29 Iron-Woman Iron Levels In Female Endurance Athletes
34 TriChicks first race 36 Zoe Canavan Race Report
ADVERTISE WITH US! Want to be heard with an advertisement in TriChicks Magazine? Please contact:
advertising@trichicks.com.au
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Christmas special
TriChicks Magazine | Edition 3 | December 2015
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Gift Guide For The Triathlete Dietitian Approved
44 Elle Brooks
Chocolate Hazelnut Mud Cake
s n o s Sea ! s g n i t e e r G
RS E B I R C S B U S TO ALL OUR
A note from the Chief! Summer has officially started in Australia... which means you can clearly identify your fellow triathletes from the multiple tan lines. Summer is my favourite time of the year. It is the season of indulgence, which means watching my favourite Christmas movies for the 100th time, viewing Christmas lights and decorations around the city, catching up with good friends and family, eating way too much food, and of course presents! I don’t know about you but my Christmas list this year is a BIG one! If you are a little stuck for ideas, we have a Triathlete wish list on page 42 - check it out and get inspired! As a coach, I find most athletes stress about the swimming component of
triathlons. In this edition, we give you plenty of tips to help improve your swimming technique and reduce your anxiety at the start line. Our open water swimming guide on page 10 will help you stay relaxed and on course in the deep blue sea. Daniel Bullock from Swim for Tri provides some handy hints to picking out a wetsuit that is the right fit for you, both in style and function. Plus, Professional Triathlete and former Olympian Radka Vodickova shares her favourite swimming pool workouts that will definitely get you feeling strong in the water! I know it was June five minutes ago, but as the end of the year approaches take time to reflect on everything you have achieved in 2015! A lot can happen in a year!
2015 has been an incredible year for me personally, and I want to thank everyone who has supported our journey so far. I am extremely excited about all to come in 2016 and cannot wait to share our exciting plans with you. If 2015 wasn’t the year for you, make sure 2016 is. It’s up to you to make it happen! From everyone at TriChicks I want to wish you a Merry Christmas and a Happy New Year! Go out with a bang!
Amy Johnson Chief TriChick & Founder Follow us: @chief_trichick @trichicks
Editors choice! Help your body recover with the best on the market and train effortlessly all summer long with Coolcore and Dr. Cool! Dr.Cool. is one of a kind! Combining icing with compression in one convenient chemical free wrap to reduce swelling, while aiding your body’s recovery process. Train cooler this summer with Coolcore's cooling apparel and accessories. This is a great Christmas gift with prices ranging from $29.95 -$49.95. Visit www.coolcore.com.au for more info!
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m a e t Ouarys on-the-go Alw
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 @chief_trichick
www.dietitianapproved.com.au @dietitian.approved
Tiernan Silcock Sub Editor E: tiernan.silcock@uqconnect.edu.au
Elle Brooks Food Blogger & Stylist www.ellecooks.com @ellecooks
@tiernanjamie
David Simon Advisory Director E: advertising@trichicks.com.au @thinktankone
Dan Cheong Designer
Claire Badenhorst BSc (Honours) in Exercise and Health Science @claire_bades
Alissa Williams Physiotherapist
www.dancheongdesign.com @dcheong17
www.lissomephysio.com.au @lissomephysio
Keith Hedgeland Photographer
Daniel Bullock Speedo Openwater Advisory Coach
www.keithhedgeland.com @keithhedgelandphotography
facebook.com/SwimForTri @swimfortri
CONTRIBUTION Dennis Tan Photographer www.paparazziontherun.com.au @paparazziontherun
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 Edition 3 December 2015 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 Š2015 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 3 | December 2015
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CHICKCHAT
Article photography by Marcel Hilger
Interview with
Radka Vodickova 6
TriChicks Magazine | Edition 3 | December 2015
How did you first get into triathlons? From age 10 I played many sports like tennis, cross country skiing, biathlon, mountain biking, athletics and swimming. Later, I became interested in triathlons, as my hometowns Jablonec and Nisou had a small triathlon club. Local coach, Josef Muzicek, asked me one day if I want to try a TRI. When I was about 15, I had to make my final decision - what I wanted my main sport to be. Will I fly to Finland for a cross-country race? Or, will I fly to a triathlon training camp in the Canary Islands? They were on the same date.
I decided on the triathlon training camp, mainly because of good-looking boys on our triathlon team!
travelling and just having a fun experience. I would say the 2014 Ironman 70.3 St. Croix because:
What would you say has been your best race to date and why?
1. It is a unique race.
This is a tough question. I have been racing professionally since I was about 18 and as you know, I love racing! Some years, I have raced over 30 races in one season! So now, it is hard to pick what was the best one. I think many people would say the 2012 London Olympics, as it is a once in a lifetime experience. But I have had many events I enjoyed not just because of the race, but overall with the
4. I had a great home stay.
2. It was on my to do list. 3. I won in a strong field. 5. I was there with my boyfriend (now fiancĂŠ) Brad Kahlefeldt. 6. Immediately after the race we went with friends on a speedboat to an amazing island, just to relax and have fun!
"I have had many events I enjoyed not just because of the race, but overall with the travelling and just having a fun experience"
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"Don't do too much at the start. Just make sure you have a nice routine, plans for every week and stick to that plan! Consistency is key!" You recently moved to Noosa with your fiancé and coach (former Olympian and Australian Champ Brad Kahlefeldt). Will you train over in Europe for their summer, or are you planning to stay in Noosa to prepare for the 2016 World Championships in Mooloolaba? We both love Noosa! We will be there from January till maybe June, and then we will probably go to France (Aix Le Bains) for two months. France is where Brad used to train every year with his ITU national team. It is a great location, beautiful place. It is also not far (10 hours drive) from my hometown in Czech, so I will see my family after one year. Then, of course, we will be back early enough to get ready for our 'home' race, the 70.3 Worlds in Mooloolaba :-)
You have dominated the ITU scene, qualified for the Olympics, and now you are making your mark at the Half Ironman distance with consistent podium placements over
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the last couple of years. Do you have any plans to do Ironman Distance? Oh no, this question again! Like I said, I love racing as much as possible! Ironman racing goes against this idea, as you can’t do Ironman every one or two weeks. But never say never! I may try my first one at the end of next year... although that is around the time of our wedding and I do want to be able to walk for that!
What do you like to do in your spare time away from triathlons? I like to travel and visit friends. And this all has to be together with Brad! We are on our off season break now and our travel plans are big: Thailand, Malaysia, Cambodia, Nepal, Wagga Wagga, Snowy Mountains, Tasmania... then back to Noosa.
What’s one piece of advice you could give women who are just starting out in the sport? Don't do too much at the start. Just make sure you have a nice routine, plans for every week and stick to that plan! Consistency is key!
TriChicks Magazine | Edition 3 | December 2015
If you don't know how to organise your day alongside work and family, get a coach. A bit of an exclusive sneak peek for the TriChick readers... Brad is starting a BKR coaching business and I will probably be on board as part of his team, coaching women. I have a master degree in Coaching!
Swim Session I have two sessions that Brad designed which I like the most. I like them because they aren't boring and I trust they are really helping you improve!
24x100 set: 100 on 1:35, 100 on 1:30, 100 on 1:25, 100 on 1:20 2x100 on 1:35, 2x100 on 1:30, 2x100 on 1:25, 2x100 on 1:20 3x100 on 1:35, 3x100 on 1:30, 3x100 on 1:25, 3x100 on 1:20 50 set: 16x50 on 45"(every 4th hard), 12x50 on 50" (every 3rd hard), 8x50 on 55" (every 2nd hard), 4x50 on 60" (all hard)
Radka's Favorite 5
(from the professional athlete whose always on-the-go) Favorite Race Destination?
This is a tough question. I have one in almost every country, or at least one race I love... But lets say Thailand! It is never just about the race in Thailand, but also about a holiday. Favorite Session?Â
Any bike bunch rides with my friends in Noosa Heads. It is hard, but then we have a coffee stop and it is always fun! Favorite Post race beverage?
I like a good yoghurt drink or milk shake. Favorite mantra?
Life is too short to worry about bad things. Favorite piece of training equipment?
My snorkel.
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TriChicks Magazine | Edition 3 | December 2015
DRILLS FOR THE OPEN WATER Swimming in anything but the pool can be quite scary even for advanced swimmers. I admit, I have cried into my goggles plenty of times with visions of Jaws circling me underneath. It has almost become part of my race plan the quicker I swim, the less chance I have of getting eaten by a shark. But with anything the more you practice, the less intimidating it becomes, and the better you get.
Article photography by Keith Hedgeland Photography
BEACH STARTS
DEEP WATER STARTS
PRACTICE YOUR STARTS Before you race it is a good idea to check out the swim course and see if it is a beach or deep-water start. A beach start is when you start on the sand and run into the water; it is most common in short distance races and is known for some impressive face plants. It is a good idea before your race to walk into the water and identify where the sand bank is and how far you can run before you need to start swimming. Counting the number of steps from the start line until it is too
deep to run will prevent you from diving too early and swimming in the shallow, while other athletes attempt to swim over the top of you. Deep water starts are more common in long distance events. I am always amazed to see people floating vertically in the water when the gun is about to go off. If you want the best start, position yourself so you are floating on your tummy horizontally in the water, with legs fully extended behind you. Begin early and make a wide sculling motion with your arms. This ensures you will at least get a full body
length between you and the person behind you, and some distance either side. When there is 10 seconds to go, roll onto your side and have a lead arm out in front, with the other by your side. When the gun goes off, fling the arm by your side over, pull the leading arm down and under, while giving a big scissor kick to start your stroke strong. Complete 10 fast strokes to get away from the rest of the pack. You will save a good 3-5 seconds and you will have a smooth and speedy start!
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SIGHTING If you were to practice one open water drill, make it sighting. It has the potential to save you the most time in a race when done correctly. If you are not an efficient sighter and rely on other swimmers, you can easily swim an extra 200300m. Nobody wants to be swimming more than they have to! Many age group triathletes try and lift their head to sight and breathe at the same time. This is a very poor technique. Lifting your head high enough to breathe will cause your hips and legs to drop and increase your drag. When sighting frequently this technique slows you down considerably as it is a “stop/ start” technique. Paul Newsome from Swim Smooth says to become efficient at sighting, we must master the “sight – turn – breathe” technique. To sight efficiently you should time your sighting just before
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you're going to take a breath. If you're about to breathe to your left, lift your eyes out of the water just before pressing down lightly on the water with your lead arm (in this case it'll be your left). Only lift up enough to get your eyes just out of the water. Then turn your head to the left to breathe as you do so, letting it drop down into the water to a normal position. You might not see much with one glance, but over several strokes you will build up a picture in your mind of where you are going. Depending on the conditions, you want to try and sight every 8-10 strokes to avoid going off course.
DRAFTING Drafting can save you 18 to 25% of the energy expenditure of swimming. If you want to become good at drafting then you need to practice in the pool. There are two types of drafting techniques:
TriChicks Magazine | Edition 3 | December 2015
DRAFTING
DIRECTLY BEHIND This is the traditional way of drafting and requires you to be directly behind the swimmer in front. If you get too close, and tap their feet or push down on their calves you may get a kick in the face in return. Although this position is effective, it makes it quite hard to do your own sighting. Be aware, if you follow the bubbles, the lead swimmer may take you off course.
EXHALATION CONTROL
THE SIDE This technique requires much more skill but can be more effective than swimming behind, and you are able to sight yourself. You want to swim to the side and slightly behind, so your head is in line with their chest. You get a drafting benefit because you are still swimming in their wake, which extends to the side of them. Practice in pairs or in groups of three in the pool. By breathing towards the person leading, you are able to time the stroke so you are not clashing arms, and you can keep an eye on them to stay nice and close, getting the most benefit.
are about to take another breath. Holding your breath underwater is bad for your swimming not only because it increases CO2 levels which may cause headaches, nausea, and blackouts, but because it increases the buoyancy in your chest which lifts you up at the front and sinks the legs. Practicing exhalation control sets allows you to develop good technique and realise how much air you have in the lungs to exhale. If you miss a breath in the open water swim, you will have confidence in your slow exhaling ability and be able complete another stroke to rotate and breathe on the other side. This will help
avoid any panic or inhaling of water. Try breathing every 3rd, 5th and 7th stroke over a short distance of 50m with 10 seconds rest at the end. Just like in your normal stroke, never ever hold your breath - just reduce the rate of exhalation (slow bubbles into the water). You should be practicing your open water drills all year round – not just the week before your race. The more you do it, the more comfortable you will feel and the more likely you will be exiting the swim with a smile on your face... and not carried in on the lifeguard boat.
Happy Swimming!
EXHALATION CONTROL When doing breathing drills or hypoxic breathing most people tend to hold their breath for the entire time, then explode the air out of their lungs just before they
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Wetsuit Wonders – The Correct Fit
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TriChicks Magazine | Edition 3 | December 2015
On their own, wetsuits are not propulsive. Throw one into a lake and regardless of price it will not move. You need to make it work for you and the wetsuit needs to allow you to work within it. I have swum fast in $80 suits and more expensive suits. The common theme was that they were all well fitted. Here are some tips to help you find and fit the right suit for you!
Before you buy When choosing a wetsuit, buoyancy levels are what a lot of people rush to consider, but you need to think about your swimming ability. The better swimmer you are, the less buoyancy you will need. In fact too much can actually be a hindrance. If you are buying a new suit for this season then keep the following in mind: ++ Wetsuits become a lot more pliable once wet.
++ Try to swim in a suit before buying to get a true idea of your size. ++ There are very few slow suits out there, but there are a lot of badly fitted suits. ++ Manufacturers can be quite conservative with their sizing guides. Fitting a Wetsuit Putting on a wetsuit is quite an art. Following these simple steps will make help make race day preparation a little easier:
1.
Roll the upper body down exposing the large openings to the legs (practically turn it inside out but leave the arms). This folding down of the upper section doubles the thickness around the hip. This presents a better ‘handle’ for a stronger pulling action. Lead with the toes through the large opening, enclosed in socks or plastic bags to easily glide through.
2.
As mentioned above, small pulling actions an inch at a time rather then large handfuls stretching the material will preserve the flex of the suit. Work on the very lowest sections to start with and do not move up the leg until the suit fully fits over the ankles, the calves and finally the knees. At this point, move up the thighs.
3.
. If there is loose material in the legs the material will not fit the torso well. Check this is not the case by examining for loose material around the crotch area. If your suit finishes a few inches above the ankles then that is going to be better than air pockets in the crotch area.
4.
If you are happy with the fit under the crotch, move on to the upper body. One more pull with the doubled up material should have the lower section of the torso move up and over the hips and glutes. As the suit moves up and over the chest, you
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7.
can carefully insert an arm. Take care with the fingers or use more plastic bags to guide the fingers through.
5.
Work the hands all the way through the sleeves. Once the hands are free, either you or a partner can start the trickier process of sliding the arm material up towards the shoulders. If you are on your own, you can use the bent elbow trick to free up material in the forearm to
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take into the upper arm. A small bunching around the shoulders is considered ok as this leaves room for the arms to maneuver.
6.
At this stage if you have successfully pulled all loose material up over the extremities then it should not be too tough to zip up. Just before this, it is worth taking some of the material over the stomach and rolling it up towards the chest.
TriChicks Magazine | Edition 3 | December 2015
Lay the material that protects the zip flat, check that the cord is not in the way and you should have a relatively easy job of fastening the zip. Pulling on the cord to zip up, even for the most flexible, is something that should be avoided as it stresses the join where the zip meets neoprene and will tug at the stitching. Hold the bottom of the suit if you must attempt this on your own.
8.
Seal the join around the neck with the velcro once the zip has fastened. If this is done in a hurry without checking that all paneling is flat, then chaffing can occur.
Before you race! If possible, enter the water before the race start and once submerged, allow the suit to fill with water by pulling the collar out. Once filled with a substantial amount exit the water, stand up and start to push the water inside the suit down towards your ankles. Once the water is out from the inside of the suit it should be completely wet. This will help ‘vacuum seal’ the suit and remove any pockets of air that could later fill with water during the race and upset the balance of your stroke. Tip: Try swimming in your wetsuit every 2 weeks, all year round to get used to the shoulders being surrounded by material. Daniel Bullock Speedo Openwater Advisory Coach, Masters OW Champion Qualifications in ASA, BTW and ASCA
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Shoulder Impingement THE SYMPTOM OR INJURY?
Spread photography by Keith Hedgeland Photography 18 TriChicks Magazine | Edition 3 | December 2015
Injury Description
Signs and Symptoms
If you ask any swimmer or overhead sport athlete, chances are they will have had some form of shoulder injury. Triathletes are no exception with swimming almost always making up a percentage of their training. Recent research has defined “shoulder impingement” as a symptom of an injury rather than a type of injury itself. It is this fact that makes the correct diagnosis key to re-engaging athletes into swimming or other sports as quickly and safely as possible.
The signs and symptoms of shoulder impingement depend on where the issue begins. There are a few key symptoms that generally occur, such as a restriction in movement, decrease in strength, pain associated with overhead activities, and anything behind your back i.e. putting on your bra. Depending on the stage of injury, the pain can either be localised to the tip of the shoulder or have a referral pattern down the outside of the arm or back of the shoulder. If caught early, it might only be an issue within the pool or within an athlete’s chosen sport, but if time is not taken to get on top of the issues it can cause problems with every day life activities.
In general terms there are two different types of impingement; external and internal. These are then broken down into the structures within or external to the shoulder that causes the ‘impingement sign’. The most common cause for the triathlete would be either overuse of the shoulder, through following that black line just a little too much, or poor scapular or shoulder blade control. Both of these may start with just a small pain but can lead to rotator cuff (the muscles at the back of the shoulder) pathology or narrowing of the sub-acromial space within the top of the shoulder. Once an initial injury has occurred, an impingement cycle begins. A damaged rotator cuff tendon leads to swelling of the tendon, which narrows the sub-acromial space, causing impingement. This can cause further damage to the rotator cuff. The cycle then starts again.
If you are feeling that little niggle or are experiencing any of the other signs, your best option is to go and get it checked out by your local physiotherapist to figure out why it’s happening. Catching shoulder impingement early on in the cycle will undoubtedly lead to better outcomes.
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Prevention exercises There are a few exercises that can assist in preventing the wear and tear on your rotator cuff muscles. With some simple exercises you can keep your shoulder mechanics in check, decreasing the risk of impingement. These are exercises that can be done pre or post activity and should be done as regular maintenance for your shoulder. Good training habits create stronger athletes.
Early prevention shoulder strength exercises ADDRESS IT BEFORE IT BECOMES A PROBLEM
Remember these exercises are for a shoulder that isn’t experiencing any pain. If your shoulder is already sore please visit your local physiotherapist for exercises that are right for you. The way you train is also important in decreasing the risk of shoulder injuries. A graduated training program that focuses on your level of fitness and ability, and builds gently, is key to any injury prevention.
Wall Push Off Exercise Standing with hand behind you, palm facing the wall. Keeping your body stable, push away from the wall without your elbow touching the wall.
Posterior Capsule Stretch
Thoracic Rotation Exercises
Lying on your side with arm out to the side. Slowly apply pressure to your forearm to take it closer to the ground.
Lying on your side with your hands out in front, slowly take your top hand across your body to the other side, keeping your hips on top of each other.
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TriChicks Magazine | Edition 3 | December 2015
External Rotation Exercise Standing with your elbow in by your side, thumb up to the ceiling and body straight. Take your hand away from your body and return to the starting position.
Trigger Point of Shoulder Place the trigger point ball on the back of your shoulder, leaning against the wall or floor. Use the ball to get into the muscles in the back of your shoulder. Hold each until the pain settles or for about 40-60 seconds.
Treatment Once Diagnosed Individual treatments will depend on what is causing the impingement in the first place. Initially, it is usually associated with rest from swimming or sport and modification of the overhead or aggravating activities. Treatment will generally consist of muscular retraining exercises, manual therapy, soft tissue massage, trigger pointing/stretching and dry needling. Treatment should also include a revamp of your training program to de-load the shoulder so that the smallest amount of overall impact is felt in your training. The treatment time once diagnosed really depends on where the injury is stemming from and your compliance with the program. There will be a recommended amount of healing time from the tissue point of view, but that isn’t usually what keeps people out of the water. Sneaking in that little swim or doing that extra 500m may be the difference between recovery in time for the next race or sitting on the sideline cheering. Get into a habit of doing your exercises prior to a routine session and you’ll be better for it in the long run. In more severe cases of impingement where thereis structural damage to the shoulder or a tear in the rotator cuff, surgery may be required. Training habits are the key to longevity and optimization of performance. Don’t let that niggle turn into a nightmare. Build your training routine around the suggested pre workout exercises and your body will thank you for it. Alissa Williams Physiotherapist Bachelor Ex Sci/Phty, APAM
A little bit of technique can make all the difference! 6 week Run Technique Course Starts February 2 sessions per week Bundall on the Gold Coast To register: www.lissomephysio.com.au
AGILE
Alissa Williams - Physiotherapist
NIMBLE
Instagram: @lissomephysio Website: www.lissomephysio.com.au
ACTIVE
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Denis Tan Paparazzi on the Run
BUSSELTON IRONMAN
SELF-MOTIVATION NOTES —— —— —— —— —— ——
1,700 COMPETITORS ABOUT TO KICK OFF THEIR 3.8KM SWIM AROUND THE BUSSELTON JETTY
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TriChicks Magazine | Edition 3 | December 2015
Audience of one One Bite Perpetual motion I am 40% more You’ve got this!
—— W.I.N —— It’s all heart from here —— I’ve never met a wall I couldn’t get past
“EVERYTHING IS AWESOME” – Renee Goodall
“I WAS CRYING TEARS OF FEAR & TEARS OF DETERMINATION I WANTED IT SO BAD” – BIANCA FITZSIMMONS
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FIRST TIMER JAIMIE REDDING IS HAVING FUN ON THE BIKE COURSE
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TriChicks Magazine | Edition 3 | December 2015
SOME GREAT SUPPORTERS ON THE COURSE
LAUREN MCGREGOR (RIGHT) WAS THE FIRST FEMALE AGE GROUPER, AND 5TH FEMALE OVERALL FINISH IN A TIME OF 9:49
FEMALE PRO - YVONNE VAN VLERKEN (LEFT) IS REFUELING ON THE BIKE COURSE
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AMERICAN PRO TRIATHLETE SARAH PIAMPIANO IS ENJOYING HER FIRST IRONMAN WIN
TEARS OF HAPPINESS FROM THE OVERWHELMING JOY OF ACHIEVEMENT (BELOW)
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TriChicks Magazine | Edition 3 | December 2015
ANOTHER FIRST TIMER SUE ROBERTSON (RIGHT) ALWAYS HAS A HUGE SMILE ON HER FACE
LET’S WALK THE LAST LAP
PETA WOODLAND (ABOVE) INTO THE LAST LAP OF HER RUN
IRONMAN NO.8 DONE AND DUSTED
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Fe
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TriChicks Magazine | Edition 3 | December 2015
Iron-Woman:
Iron levels in Female Endurance Athletes Claire Badenhorst Claire is currently completing a PhD in Exercise Physiology and Nutritional Strategies to regulate inflammation and iron metabolism.
THE IRONMAN IS PROBABLY ONE OF THE MOST WELL-KNOWN TRIATHLON EVENTS AND IS CONSIDERED THE ULTIMATE TEST OF ONE’S ENDURANCE CAPACITY. Ironically though, the name ‘Iron’ man also identifies one of the key elements in the body, which is used to enhance your endurance capacity. I am sure most readers have heard of iron, or know of someone suffering from an iron deficiency, as it is the most commonly diagnosed nutrient disorder (affecting approximately 15% of the world’s population). It also appears to have some of its highest incidence rates amongst athletes, females and adolescents. Over the next three editions I will be able to give you a bit more information about iron, how
our bodies use and lose it, what an iron deficiency is, and what treatments could be effective in maintaining iron stores.
WHAT DOES IRON DO? Within the body iron forms the functional component of the proteins hemoglobin (found in our red blood cells) and myoglobin (found in muscle tissue). Iron is crucial in the delivery of oxygen to the muscle tissue and the metabolism of energy within the muscles. Additionally, iron plays a very important role in red blood cell formation and maintaining a healthy immune system. The body attempts to regulate its iron stores (via a hormone know as hepcidin) in order to maintain a healthy balance. Essentially, your body doesn’t want to get to a state of
too much (or iron overload, known as hemochromatosis) or too little (iron deficiency.) Our ‘normal’ ranges can be found in the following table. Males (ng/ml)
Females (ng/ml)
12-300
12-150
An iron deficiency occurs when there is a significant reduction in your iron stores, reducing your body’s ability to transport and utilise oxygen in order to produce energy. There are three stages of iron deficiency and each is classified according to your current iron stores and hemoglobin concentration.
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Iron is crucial in the delivery of oxygen to the muscle tissue and the metabolism of energy within the muscles... and maintaining a healthy immune system.
”
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THE STAGES OF IRON DEFICIENCY STAGE 1: IRON DEFICIENCY WITHOUT ANAEMIA Stage 1 is where your body’s iron stores have dropped but your red blood cell formation isn’t affected. However, you would still be experiencing fatigue. STAGE 2: IRON DEFICIENCY ERYTHROPOIESIS This stage is where further reductions in your iron levels start impacting red blood cell formation. This will really start to affect your endurance ability as your oxygen transport vessels are now being affected. STAGE 3: IRON DEFICIENCY ANAEMIA If stage 2 is left untreated, it progresses to stage 3 or anaemia (the dreaded word of any endurance athletes), and at this point the fatigue and impact on your body is so bad many wouldn’t want
to get out of bed. Ideally, as athletes we should try to avoid letting our Ferritin levels fall below 30 ug/L, as this is usually where we start to feel the common symptoms of this mineral deficiency.
SIGNS AND SYMPTOMS Some of you have been unlucky enough to receive this diagnosis, but for others who have not been diagnosed, the symptoms include: tiredness/fatigue, lack of energy, stamina and endurance, poor concentration, dizziness, headaches, pale skin colour, brittle and dry nails and hair, reductions in VO2, training and competition performances and reduced motivation. It is no surprise also, considering how tried you are feeling, people with an iron deficiency (especially the athletes) are considered to be a bit more irritable.
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We rely on iron to maintain our metabolism and energy production which allows us to perform the strenuous training that we voluntarily and happily put ourselves through.
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TriChicks Magazine | Edition 3 | December 2015
WARNING: IRON DEFICIENT ATHLETES MAY CRY, YELL OR BITE... PLEASE APPROACH WITH CAUTION. A well-known researcher at the Australian Institute of Sport (AIS) Dr. Laura Garvican-Lewis has suggested that people who are physically active should try to keep their Iron levels above 60 ug/L. As athletes, we do need to recognise that we need a higher iron intake than the average person. We rely on iron to maintain our metabolism and energy production, which allows us to perform the strenuous training that we voluntarily and happily put ourselves through.
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Ideally as athletes we should try to avoid letting our Ferritin levels fall below 30 ug/L as this is usually where we start to feel the common symptoms of this mineral deficiency.
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Fe
HOW THE BODY LOSES IRON Even though our body demands more iron while we train, the act of exercising can also contribute to a significant loss of iron. Bit of a dilemma really! The body can lose iron through urination, haematuria (blood present in the urine), sweating, gastro- intestinal bleeding (imagine chafing occurring in your gut as you run and then the small bleeding that occurs with chafing contributing to iron loss) and haemolysis (every time your foot hits the floor when running, imagine a force passing through your body from the floor that shakes your red blood cells about and breaks some of them apart, causing the spillage of the contents into your blood).
Women also get the delight of dealing with monthly menstruation, which sadly contributes, to a significant loss of iron. A lot of women also appear to ingest lower than the recommended daily iron intake which, when combined with exercise, induced mechanisms of iron loss, and menstruation, can increase our chances of developing an iron deficiency.
Next edition We will talk about monitoring and implementing strategies (mainly nutritional and medical) to assist in maintaining your iron stores, allowing you to complete consistent training... which as we all know leads to improved success on race day!
Each individual mechanism of iron loss (especially through exercise) only results in minor losses to the body’s iron stores, but the problem is when they are combined and occur daily (sometimes even 2-3 times a day – let’s be serious, we are triathletes and once a day is never enough!). Over a prolonged training program the losses can become quite severe and lead to iron deficiency.
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MIND/
OVER MATTER
BALANCING ACT
TIPS FOR WHEN ALL THERE IS, IS SPORT! “My point is life is about balance. The good and the bad. The highs and the lows. The pina and the colada.” ~ Ellen DeGeneres Almost by definition, elite triathletes (often serious age grouper triathletes) and coaches are extremely dedicated to their sport. The large majority of their time and energy throughout their life is focused on their training and the competitions. They spend time with those involved in their sport or supporting them continuously to improve their sport performance. With few exceptions, coaches are ‘time poor’ for things outside of the physical training and competition. Often, things outside of sport are seen as a luxury they cannot afford and very often they feel their life is out of balance.
WHAT HAPPENS WHEN ALL YOU HAVE IS SPORT? TO BE FRANK, YOUR PERFORMANCES (WHETHER AS A COACH OR ATHLETE) CAN BE ADVERSELY AFFECTED. “Make sure your worst enemy doesn’t live between your own two ears.” ~ Laird Hamilton The most critical implication of this can be on your
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personal self-esteem and confidence. From an athlete or coach’s perspective, your identity and selfesteem needs to be attached to more than your sport, and the results you achieve. If not, your sport becomes more important in the overall scheme of life than it should be. If sport is the only major part of someone’s life, inevitably the highs and lows attached to it will impact quite drastically. A coach or athlete’s selfesteem is attached to this one- dimensional “roller coaster”. However, when there is something else of value in their life (study, family, interests and time with friends) there is balance between each interest, and their self-esteem will be supported through this balance. In some cases, single-mindedness towards their sport can also lead to over training, a condition of fatigue and under-performance. Sports science has shown recovery time works and improves performance. Quality recovery strategies include active recovery (low intensity activity), compression garments, hot-cold contrast baths or showers, food and fluids, ice therapy, pool work, massage, spas and stretching. Small
TriChicks Magazine | Edition 3 | December 2015
lifestyle changes can make all the difference. Getting the recommended amount of sleep, for instance, will improve health as insufficient sleep combined with stress or other factors can weaken the immune system. But there is also another scenario that is becoming more common – the pursuit of the ‘all round’ achiever. Try aiming to qualify for the Olympic team and study a PhD! Try being the Principle of a school, a parent and win your age group in an Ironman! To be frank, some things are a long way from possible. Maybe not impossible... but a long way from possible. With an Olympic goal, few other areas of your life can take priority or be managed at a reasonable level without significantly hampering your main goal. That’s not to say that you can only have sport if you want to go to the Olympics – quite the opposite in fact – but you will struggle to achieve your full potential if you have too many competing goals. You may end up being mediocre in all “jack of all trades, master of none”. Ultimately it comes down to timing and prioritising what is most important to you.
MIND/
SO HOW DO YOU GET BALANCE WITH SPORT? Liz Hanson provides her top 5 recommendations for balancing sport and your life:
1. Know what is most
important to you. What do you truly value? A way to know what these are is to look at how you spend your time and money. We usually spend these two things on what we most value – check to see if this is true for you. You may need to make some changes. Otherwise, another suggestion is to look at what creates ‘extreme’ levels of emotion for you. The things that bring you the most happiness, and the things that give you the most heart-ache. The things that bring you the big highs are usually valuable to you and the things that give you the biggest lows usually represent what you most value being taken away or compromised. In a general sense, go for more of the positives and avoid what causes you pain.
2. Set your goals on
what you truly want to achieve and ensure you are committed to their achievement. This may mean missing out on other things – are you prepared to give those up?
3.
Prioritize your time and energy; it is ok to say “no” and miss a session if you need it. Listen to your body – you know it best. Plan your day, week, month to include recovery moments, time with your loved ones and social activities.
4.
Love something away from your sport. Having a fulfilling hobby or other interest is a wonderful energy builder. Just make sure this interest is complimentary to your sport.
OVER MATTER
One word of caution about how you relax and unwind from your sport: alcohol consumption decreases speed, endurance, agility, strength, and concentration. These are all key factors in the success of an athlete! Athletes and coaches MUST remember that sport is only part of their lives, not the other way around. Everyone needs to find time for friends, family, education, opportunities outside of sport, other interests and hobbies in order to maintain life- balance. Not only will your sport benefit from choosing to do something outside the routine of training and care, BUT so to will your relationships with the people you do it with! It’s worth remembering the counter intuitive opinion though: imbalanced people get things done.
5. Understand your
stress levels and learn to diagnose when you are pushing too hard. Take time to recharge. “Self care” isn’t selfish or a luxury, it is a necessity. Write a journal or diary to reflect on.
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TRICHICKS FIRST RACE 10 weeks ago 25 ladies joined the TriChicks Beginner Triathlon Squad in Melbourne. During this time they stepped out of their comfort zones on many occasions, especially when cycling as a group and swimming in the Open Water. There was blood, sweat, tears but mostly laughs and good times! It has been amazing as a coach to watch their confidence grow, fitness improve and create lasting friendships. On the 29th of November they completed their first triathlon and had a blast doing it! Here are our Happy Snaps from the day!
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TriChicks Magazine | Edition 3 | December 2015
Online Shop Now Open! Are you swirls or stripes? Rock the TriChicks kit today!
View our Range
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Instagram Winner
Zoe Canavan Race Report
As I lined up for the start of the Gatorade Series Race 1 in November, my second ever triathlon, I started having flashbacks from my first race back in April this year. I’d gone into that race not knowing what I was about to experience, and completely disillusioned about the training I’d done. Despite finishing with a huge list of things that needed to be improved, the taste for tris and desire to do better was stronger. Before I knew it, I was standing at the edge of the water, shoulder to shoulder with the other competitors.
Pre-race nerves
I’ve had my fair share experiencing pre-competition nerves, so I knew how I’d feel on raceday and how to handle it. But that doesn’t mean I wasn’t nervous! Triathlons are foreign territory to me and I really wanted to do well. I fidget a lot when nervous and hadn’t been able to sit still the day before or morning of the race. Having the TriChicks team there was great; we kept each other talking and calm.
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Swim leg
The swim is my strongest leg but I haven’t done much open water swimming. Armed with a new wetsuit and a grand total of three open water swims under my belt, I lined up for the start of the race with some of the TriChicks. After a few days of crazy weather in Melbourne, we were greeted with relatively flat and calm conditions. Big tick. The start was messy and hectic as expected, but that was fine by me - I’m used to getting kicked and knocked from playing underwater hockey. Once the pack thinned out, I was free to do my own thing. I got into a groove and just cruised through. I got out of the water feeling good and filled with adrenaline. Off with the wetsuit and onto the bike!
Bike leg
The bike leg is my weakest. Riding and I have had a rocky relationship. But the clouds cleared while I was riding and I had a beautiful ride. I felt strong and fast on the bike, which was really exciting and pushed me to do even better. Surprisingly, it was my favourite leg of the race!
TriChicks Magazine | Edition 3 | December 2015
Run leg Running off the bike, my legs felt like lead and I just wanted to sit down. I’d done a lot of brick sessions to prepare myself mentally for this feeling, so I knew I just had to get through the first 1km and then my legs would come to the party. Thankfully, 1.5km into the 5km they did just that. I felt good – well, as good as you can feel at that point – and I got into a rhythm. The last 1km hurt, a lot. I was so filled with adrenaline when I’d come off the bike that I forgot to put my hat on! I paid for it in that last 1km when the sun burned down on me. I learnt my lesson about remembering sunscreen, that’s for sure.
Overall
In the end, the run was my worst leg and my least favourite. I hit all of my goal times, and had fun, which is the most important part. It was a great day to race and was so awesome to be doing it with the TriChicks team. I was very lucky to win an entry to the race and to have the opportunity to train with the team. The support and encouragement out on the course was amazing and gave you a boost to keep going. Bring on the next race!
Join in the fun at Australia’s only all-female triathlon series! Ramsay Health Care Triathlon Pink is an all-female triathlon series which helps raise funds for the National Breast Cancer Foundation. Whether you are taking on the short course or ultra distance – it is all about personal challenge & achievement! Distances* - Swim/Bike/Run
Remaining events for this season
Short
100m / 4km / 1km
Medium
200m / 6km / 2km
Long
300m / 8km / 3km
Melbourne - 17 January 2016
Ultra
600m / 16km / 6km
Gold Coast - 31 January 2016
Kids 7-9
50m / 2km / 500m
Kids 10-13
100m / 4km / 1km
Brisbane - 6 March 2016
Fun Run Pink
1km / 2.5km / 5km
Sydney - 3 April 2016
*Distances may vary slightly between venues.
triathlonpink.com.au Triathlon Pink
@triathlonpink
/triathlonpink
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CHRISTMAS SPECIAL!
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TriChicks Magazine | Edition 3 | December 2015
Top 5 tips for staying healthy over the festive season Dietitian Approved
read on next page! 39
The tips to beating the Christmas bulge
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only finding yourself reaching for more to get that flavour hit again.
Aim for balance
The holiday period provides plentiful opportunities to overeat and over-drink as special occasions are often centered around food. But this is not a reason to eat as much as you can (despite our competitiveness) or ‘get your moneys worth’ from parties and gatherings. We tend to have this ‘all or nothing’ mentality, and we forget that you don’t actually need to eat and drink to extremes. For once, it’s not a competition. Find a comfortable middle ground where you can still go out and have a great time, but minimise the damage by not going overboard. Make healthy choices when you can. A good tip is to ensure you eat balanced meals during the day leading into an event. Aim to increase your salad and veggie component as this is often lacking at a function. Then make smart choices when you’re out. Fill half of your plate with salad or veggies, leaving 1⁄4 for protein and 1⁄4 for carbohydrate foods. If you really want to eat a particularly indulgent food, enjoy eating a small amount. Savor it and really taste it, as there are no taste buds in your stomach. Connect with eating, minimising any distractions which will allow you to enjoy that moment. Take the time to reward yourself, and remember eating it rather than munching away distractedly
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Have a plan
Be smart and think ahead. Having a plan will help you stay in control of your food and drink choices rather than tapping out for the festive season. If you’re heading to an evening function, continue with your regular eating plan. Perhaps decrease the portion size or increase the salad/veggie component of a meal so you don’t feel like you’re missing out. Don’t starve yourself all day and “save” your calories for a special occasion. Your body compensates by lowering your metabolism to guard against starvation. If it’s a share plate type of gathering, bring a plate of food you know is a healthy option so you’re not relying entirely on what others will provide. Some examples might include a fruit platter, veggies sticks and dip, or a side salad. Choose something that’s nutrient dense rather than calorie dense. Never arrive hungry or thirsty. Ever been grocery shopping hungry? It never ends well. Half and hour before you head out, have a healthy, high fibre snack to fill you up and prevent you chasing down the canapés... we’ve all been there! Something like an apple or celery sticks with nut butter will work a treat. You’re less likely to overindulge if you’re not starving.
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Outsmart the obsessive 'feeder'
Don’t worry; we all know at least one of these. Typically it’s our Mum, but hands up who has a “feeder” friend who is always trying to shove food or alcohol down their throats, even when they don’t really want it? They guilt you into ordering dessert so they don’t feel left out, they order you another drink even though you said you’d sit this one out...the problems are real! Here are some great lines to get the feeder to back off: “I’ve had some thanks; it was delicious” “I’m actually parched; could I please have a glass of water?” “I physically couldn’t fit another one in” If politely refusing the food doesn’t work, try these ideas: Accept the item, hold onto it and either put it down when you start talking to someone else or offer it up to a nearby friend when they’re not watching. Ask them to save it for later or to make you a doggy bag to take home. Chances are they will forget and you’ll be off the hook.
P.s We won't judge if you have one cheeky candy cane!
Simon Child Icon
Stay active
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It goes without saying as we’re all crazy triathletes, but the festive season provides plenty of opportunity to stay active. Aim to move every day, even if it’s just a 30- minute walk or jog. Strike up a game of backyard cricket, take the dog for a walk after dinner or go for a swim to avoid the heat. Holidays also mean there’s more time for those long adventure rides. Get a group together and make a day of it. Think of non-food and alcohol related activities for catch-ups. For example, go for a morning walk, catch up for a bike ride, hit the beach, go to a movie, play tennis, hike up a mountain or see a show. Social occasions don’t always need to be centered around food and alcohol.
Avoid overdoing it with alcohol
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Ahhhh alcohol...we have a love/hate relationship. It’s packed with unwanted kilojoules, impairs muscle recovery, causes hangovers and dehydration, and at the end of the day is a toxin our body works hard to get rid of. It also loosens our inhibitions (duh) which increases the likelihood of eating things you probably wouldn’t normally...3am dirty kebab anyone? If you’re going to drink, drink and enjoy it, but choose wisely. Try alternating alcoholic drinks with water, diluting wine and spirits with loads of ice and mineral water, and choose more hydrating options like vodka, lime and soda water. Also, make sure you eat before you drink as this helps slow the absorption of ethanol into our system.
Final words Don’t let the festive season call the shots. Make healthy decisions when you can, and rather than switching off, remain in control of your choices. Listen to your body– stop eating when you’re full. Enjoy the time spent with friends and family without feeling guilty about the choices you’ve made. Find a balance between enjoyment and being too hard on yourself that you miss out on the fun all together. Be kind to your body, it’s the only one you’ve got!
Merry Christmas and Happy New Year! Taryn
Are you up for the challenge? Start the New Year fresh with our 30 day Healthy Lifestyle Challenge! STARTS January 2nd 2016 For further information please visit: www.dietitianapproved.com.au /30-day-lifestyle-challenge
Accredited Sports Dietitian Taryn Richardson Skype consults available
Get social! Instagram: @dietitian.approved Facebook: facebook.com/DietitianApproved/ 41
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6. 6. Oakley Radarlock Edge 1. 1. 2XU Compression Oakley Radarlock Edge 2XU Compression Sunglasses $220* socks $50* Sunglasses $220* socks $50* 6. Oakley Radarlock Edge 1. 2XU Compression Sunglasses $220*$189* socks $50* Attacca TT TT Helmet 2. 2. Asics Noosa Running Shoe Attacca Helmet $189* Asics Noosa Running Shoe 7. 7. LivLiv $199.95* $199.95* 7.2XU Liv Attacca TT Helmet $189* 2. Asics Noosa Running Shoe 8. 8. 2XU Sports BraBra $85* Sports $85* $199.95* 3. 3. Tom Tom Multi-sport Tom Tom Multi-sport 8.Liv 2XU Sports Bra $85* 9. 9. Liv Avow Advanced $6499* Avow Advanced $6499* GPS Watch $199* Watch $199* 3.GPS Tom Tom Multi-sport 9. Liv Avow Advanced $6499* are all values in in *Prices areestimated all estimated values GPS Watch $199* 4. 4. V:3V:3 Velocity Wetsuit $219* Velocity Wetsuit $219* *Prices Liv Triathlon Suit $219 Australian dollars. Please check the the Australian dollars. Please check confirmed price with the retailer confirmed price the retailer *Prices arewith all estimated values in 4.2XU Velocity Wetsuit $219*before 5. 5. 2XU V3V:3 Wetsuit $900* Wetsuit $900* $900 V3 Velocity Wetsuit purchase. before purchase. Australian dollars. Please check the confirmed price with the retailer 5. 2XU V3 Wetsuit $900* before purchase.
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Elle Brooks Chocolate Hazelnut Mud Cake Makes 3 - Time 10 minutes
Ingredients
Method
¼ cup cup coconut flour
Place all the ingredients in a large mixing bowl or jug and whisk until combined.
3 tbsp low-fat milk 1 tbsp raw cacao powder ¼ tbsp baking powder 1 ½ tbsp hazelnut butter 1 tbsp bown sugar 1 egg 1 tbsp apple sauce 1 ½ tbsp coconut oil
Toppings Berries Yoghurt
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Pour the mixture into three small microwave-safe serving mugs. Microwave on high for 5 minutes then remove and allow to cool. Top with berries and yoghurt and serve immediately. (Sprinkle the cake with coarsely chopped hazelnuts and dark chocolate for a special treat.)
TriChicks Magazine | Edition 3 | December 2015
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next edition!
We focus on cycling!
Special thanks to! Alissa Williams
Claire Badenhorst Tiernan Silcock Daniel Bullock Dan Cheong Design David Simon Dennis Tan Paparazzi on the Run Elle Brooks Keith Hedgeland Marcel Hilger Taryn Richardson
PHOTOGRAPHY Dennis Tan Paparazzi on the Run Keith Hedgeland Marcel Hilger
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TriChicks Magazine | Edition 3 | December 2015