TriChicks Magazine October 2015 Edition 1

TriChicks New!

Edition 1 | October 2015

Women’s Triathlon Magazine

CHICKChat

WITH PRO TRIATHLETE KATY DUFFIELD

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TRIATHLON FIRST THINGS FIRST

WELCOME TO OUR FIRST EDITION

+Heaps more

+ AN INTRODUCTION TO THE TEAM

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TriChicks Magazine Your guide to everything Swim, Bike and Run! THIS ISSUE 3 - Welcome 4 - Meet our team 6 - Triathlon 101 8 - 5 Tips for beginner runners 10 - Chick Chat with professional triathlete Katy Duffield 14 - Inspirational quote of the month with the Unbreakable Angel 17 - Insta-chicks 18 - What is a sports dietitian?

19 - Recipe of the Month Elle Brooks almond & cranberry energy bars 20- Special Thanks & Advertise with us

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

Please contact:

advertising@trichicks.com.au

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TriChicks Magazine | Edition 1 | October 2015

! e m o c l e W T S R I F R TO OU N O I T I D E

Through TriChicks Magazine we aim to continue our philosophy by educating and empowering women to achieve their fitness goals by stepping out of their comfort zones and giving triathlons a go.

A note from the Chief!

Welcome to the first edition of TriChicks Magazine! Wow -what a whirlwind the last 3 months has been! What started as a small Women’s only Triathlon Squad based in Melbourne – has now grown to much more. We have so many exciting plans for the future and I can’t sleep at night because I am so damn excited – as a result I have converted to coffee (why did I resist for so long?). I cannot wait to share our plans with you as we grow. As we specialize in Beginner Triathlon Squads and this is our first edition (and we are beginners in Magazine Production) we thought it was fitting for our first edition to focus on Triathlon 101 – Just starting out! We have tips and tricks to help with your training and first season, plus Professional Triathlete Katy Duffield shares how she got into the sport!

We are not perfect (yet) – there may be the occasional spelling mistake, our templates will change, we will experiment with writers, designs, content, pictures and advertisers. What we can promise is content that is valuable, informative and a little cheeky. We aim for each edition to be bigger and better than the last!

snot shots, bonking, tears (oh so many tears), muscle soreness, saddle sores, tan lines, post ride coffee, post ride cakes, more coffee, and of course smiles and laughter.

The sport is addictive – you have been warned. Your body will love you for it, your bank account wont. So stop acting like you live twice and enjoy the ride!

Each month we will have Chick Chat with the Pro’s section, however we also love to feature stories on “weekend warriors” and the challenges you may have overcome to achieve your tri goals! So if you have a story to share - send it through!

Grab ya coffee, or your chai mocha latte with almond milk - get comfy and enjoy the read – and thank you for following our journey!

While Triathlon may not be a ‘TEAM’ sport, the people you meet and the relationships you gain is one of the top reasons you will be converted. Lifelong friends are made as you go through blood, sweat, vomiting, diarrhoea, falls, blisters, chaff,

Amy Johnson Chief TriChick & Founder Follow us: @chief_trichick @trichicks

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s g n i h t g i B from small come

s g n i n n i g be

Get to know our team and meet the experts who will feature in each edition! In our first edition we also asked everyone to tell us some fun facts about themselves!

Our team

Expert panel

Working hard behind the scenes

Meet the industry professionals who have lent us their expertise Ryan Twist Podiatrist

Ran through a glass door when I was six (Don’t laugh!!!) and have a lightning shaped scar from 40 stitches on my forehead. Good thing Harry Potter came along and brought it into fashion!

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

He has a passion for triathlons having competed in 6 Ironman’s and 10 Half Ironman’s some may say he is crazy, but let’s not tell him that!

Amy Johnson Chief TriChick & Founder www.trichicks.com.au @chief_trichick

David Simon Advisory Director advertising@trichicks.com.au @thinktankone

Has run the Marathon des Sables (245km) across the Sahara Desert and coauthored the book ‘Project Sahara - Pressure Point’!

Absolutely stoked to still be kicking it after surviving an arteriovenous malformation (AVM) brain bleed, procedure and stroke just a few months ago. Just loving life!

Dan Cheong Design Director www.dancheongdesign.com @dcheong17

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TriChicks Magazine | Edition 1 | October 2015

Growing up I did swimming and butterfly was my favourite stroke.

I'm also a Level 1 ski instructor.

Taryn Richardson Dietitian www.dietitianapproved.com.au @dietitian.approved

Elle Brooks Food Blogger & Stylist www.ellecooks.com @ellecooks

Her passion for Photography was first ignited in her school years when she was put in the wrong class by mistake!

Join TriChicks TODAY! SIGN UP FOR ONE OF OUR UPCOMING TRIATHLON COURSES

Advertise with TriChicks Magazine

Today!

For all inquiries please contact: advertising@trichicks.com.au

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TRIATHLON FIRST THINGS FIRST

“You don’t have to be great to start But you have to start to be great” - Zig Ziglar 6

TriChicks Magazine | Edition 1 | October 2015

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So you are thinking about doing a triathlon? Bravo! Here are some tips to help you get to the start line.

Firsts things first – you need to enter a race!

Don’t burn a hole in your wallet

You want your first race to be an enjoyable experience so it’s a good idea to select 101 a triathlon that is at least 8-12 weeks away to allow you enough time to train and learn the basics. There are many distances available to choose from; but it’s always best to start small and gradually build up.

Look for races that offer a Sprint Distance (750m Swim, 20km Cycle, 5km Run).

This is a great distance for your first triathlon; however if this distance sounds a little too intimidating, don’t stress there are shorter ones available! My first triathlon was Triathlon Pink event with a 300m swim (in a pool) a 10km ride and a 3km run!

I had so much fun and was a great introduction into the sport. Do what you are comfortable with.

Buy what you need, not what you want. When first starting out don’t break the bank! Triathlon is an expensive sport but there are ways to get around it. Check out Gumtree or Triathlon Marketplace on Facebook to see if anyone is selling second hand equipment. You do not need all the high tech gear for your first race or even season.

Do a couple of races first to make sure you enjoy the sport. From there you can look at investing into new gear to improve your training and racing.

Follow a Plan

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Proper Prior Planning Prevents Piss Poor Performance! ‘Newbies’ in the Tri world get very excited about their new challenge and can often 101 do too much too soon. It’s Set a Goal important to remember Quality over Quantity. You Comparison is the thief don’t have to train 20 hours of Joy! This goal is your a week to complete a sprint personal goal, do not get distance triathlon; you can caught up in what your easily get by with 4-5 hours friends or race buddies want a week. Listen to your body; to achieve. Your goal can you know it better than be as simple as swimming anyone else. Take the time freestyle for the whole swim, to pay attention to how your not walking during the run recover after tough training or finishing the triathlon. sessions including nutrition Try not to set goals that and injury prevention are unattainable to avoid techniques. If you feel like disappointment. Remember you need a rest day take one! triathlons are NOT only It’s better to schedule them for young, fit and athletic into your training plan so people, anyone can do them you don’t feel burnt out, and Once you set your mind when a rest day is schedule it to do something anything means REST! is achievable if you are prepared to do the work!

TRIATHLON

Find a Club or a Friend to train with and have FUN! Joining a triathlon club and registering through your State Association has many benefits! One of my favourite things about triathlons is the people you meet. Everyone is so friendly and helpful, these networks help getting through those tough training sessions a lot easier! Plus when training with people, you will often pick up a lot of handy hints to help in training and racing. Everyone loves sharing their experiences and you are guaranteed to make lifelong friends. If you are registered with Triathlon Australia you get many other benefits including training and racing insurance (a big reason alone to join), priority and discounts to races and discounts on apparel with leading brands.

101 For more information on clubs around your area visit www. triathlon.org.au 7

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TIPS FOR BEGINNER RUNNERS

#1

Running style

Running in a triathlon is unique girls! When we start our run in a triathlon we are already fatigued! That’s why pure runners will never quite understand why triathletes are more hard core! No matter your level of experience, getting your walking and running gait assessed has its benefits including: • Lead to a more efficient and economical running style • Identify ‘weak’ areas within your body and help prevent injuries • Make you more aware of your running style, especially under fatigue • Women have unique features whilst walking and running. It’s important that. these are considered when re-training your running style

#2

Blister prevention “How do I prevent blisters?” is probably the most common question I get asked from women. Let’s face it - we have all experienced blisters at some point. They’re often caused by those terrible “injury causing” high heels, but they are just as prevalent in the running population. The one answer to stopping blisters is that there is no one solution for everyone. Each blister is different, so getting them assessed on what firstly causes them and secondly, how to prevent them, is very important. Some things you can do to reduce your chances of getting blisters include: • Ensuring you choose the right shoe that fits your foot...not the shoe that looks the prettiest!

• Changing your shoes regularly (every 6 months) • Investing in a good pair of socks, especially for those long runs. Good news here - usually the pretty coloured socks are the best performance socks!

• Most importantly: Don’t listen to what fancy pad or special powder worked for your friend. Even though it has helped them – it may cause blisters for you!

Everyone foot is different!

“Knowing how much to train... can pay off big time down the track. Listen to your body.”

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TriChicks Magazine | Edition 1 | October 2015

#4

Too much too soon

#3

Choosing the right shoes Sorry girls. The shoe with the prettiest colour combination doesn’t mean that’s the shoe for you! Getting the right shoe is one of the most important choices you will make when starting triathlons. Your individual foot type, injury history, experience, running style and budget are just some of the factors to consider when choosing the right running shoe. But how do you know which is the right shoe for you?

Booking an appointment with a podiatrist will help solve this for you.

PODIATRIST BIO Ryan Twist is a Sports Podiatrist practising out of Bayswater Foot and Ankle Clinic in Melbourne’s outer east. He founded the clinic 5 years ago after returning home from working at Sports Podiatry Clinic in Canberra, where he gained valuable experience working with athletes at the Australian Institute of Sport.

One thing I have discovered over the years or practising and training, is that girls will generally push themselves harder than guys. Girls are without doubt, mentally stronger than blokes. Who run the world?...Girls! The down side to this however, is that it can quickly lead to doing too much too soon and causing an injury or illness. Knowing how much to train, how often to train and what surfaces to do different training sessions on can pay off big time down the track. Listen to your body.

#5

#Injury Prevention When riding and running, our feet and ankles can take a pounding! Some of the most important gains in training can be made through doing exercises to help prevent injuries from occurring and accelerating recovery. As boring as it can be, taking a little extra time out of your day can pay dividends come race day. We strongly recommend purchasing compression tights, a foam roller and a spikey ball to help with muscle tightness and recovery after tough sessions.

It’s important to use these tools especially on the arches of your feet, Calf muscles, Achilles and the inside and front of your Ankle Joints to help prevent injuries.

If you have any questions for Ryan or want more information, you can find and contact him on ryan@bayswaterpodiatry.com.au Bayswater Foot and Ankle Clinic www.bayswaterpodiatry.com.au

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CHICKCHAT With professional triathlete Katy Duffield

Katy Duffield is a Professional Triathlete from Perth, Western Australia. In her first year as a Pro, Katy scored enough points from racing half ironman’s around the globe to qualify for the World 70.3 Championships in Zell am See, Austria. Only the Top 35 Female Pro’s are selected to compete so this was HUGE to achieve in her first year.

Katy is known for her “dig deep” approach when racing so we decided to chat to her about how she first got into the sport and her tips for beginners.

How did you first get into triathlons?

My inspiration for getting into triathlons was my twin sister Michelle (Mim). I watched her participate in a local women’s only event about 10 years ago. I can remember watching all of the women out there giving it a go and thought ‘I can do that!’ Although Mim didn’t win, she had loads of fun out there and that was something I wanted to be a part of.

For me, I come from a running background, so I knew I had that leg covered.

However it had been many years since I’d swum (going back to my school carnival days) and I didn’t own a bike.

So I had to get the first two legs squared away.

I can remember going to my local pool for my first ‘swim session’ (a solo effort with 10

TriChicks Magazine | Edition 1 | October 2015

the goal of – don’t drown!).

I am pretty sure I jumped out of the pool after 500m being seriously chuffed with myself!

I had swum 50m ten times!

How good was I!? I had to stop at the end of each lap BUT I didn’t have to stop in the middle. I was quite the champion and felt totally prepared for my first race which involved a 200m swim.

I now had the run AND the swim covered.

“ I can remember watching all of the women out there giving it a go and thought ‘I can do that!’ ” The last thing was the bike.

I went to my local bike shop and splashed out on a bright red Diamondback road bike, costing what I thought was an exaubadent amount for a bike... about $800 (this makes me laugh now considering this price wouldn’t even cover one of my race wheels). Riding it was a piece of cake and it felt super light and fast compared to the mountain bikes I’d ridden as a kid.

I opted for the toe-cage option as the idea of locking my feet in place was a little

too much to take in on one bite. Baby steps!

So now with the run, swim AND bike covered I was ready to take on my first race! It was a ‘fun’ distance triathlon composing of a 200m swim/ 10km cycle/ 3km run, and it really was so much FUN! I got out of the swim and remember thinking how far 200m felt.

I hit the bike leg and felt very confused as to how these people appeared to be effortlessly pedaling way faster than me. I just kept left and pushed my aluminum bike as fast as I could. Once I was off the bike I went about running down half the field that had gone past me on the bike. I crossed the finish line and felt like a champion (let me clarify that I was far from actually being THE champion, but that didn’t matter). That day I became a triathlete. I still get to call myself a triathlete today, and this is something that I am incredibly proud of.

What advice would you give for women first starting out in triathlons?

Here is a short list of tips from me for all of the first timers out there; • JUST DO IT! Back yourself and give it a go.

You wont regret it.

• Enjoy each race – ultimately it is about fun.

So smile J

• Ask questions – get advice from others around you.

Don’t be afraid to ask that ‘dumb questions’, as I can guarantee I would have asked it already.

• Don’t get caught up in what everyone else is doing. Set your own goals and work towards them.

• Ultimately money can not buy speed – that can only come from hard work. • Learn from your mistakes – each race write down three things you learnt.

“ I am willing to push myself to my limit and stay there for as long as I have to in order to make it to the finish line knowing I’d given it everything I had. ”

KATY DUFFIELD

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PRO KATY

We all experience tough days on the field – you are known for your hard work ethic and “dig deep” approach when racing - what helps you get through the tough times?

Firstly, thank you for the wonderful compliment! I honestly feel that if you are racing to your full potential, every day on the field should be tough. Although some may be tougher than others.

For me racing is an opportunity to test out all of the hard work that has been done in training. The endless hours of training all come to fruition on race day. This is not just physical, but mental as well. Come race day I am ready to put it all on the line.

It doesn’t matter what course it is, who I’m up against, the conditions, or the distance.

Once the gun fires I am all in until the finish line. I race to get the most out of myself.

This has always been my approach. I am willing to push myself to my limit and stay there for as long as I have to in order to make it to the finish line knowing I’d given it everything I had.

Obviously when racing things don’t always go to plan though – the legs might not fire, mechanicals, flat tyres, cramping etc. It’s all a part of racing. Not matter what ‘pops up’ throughout a race I am always willing to take it on board and keep going with all that I’ve got left. This is how I am ‘wired’. Otherwise when I’ve crossed the line and I ask myself the question ‘Did I race to the best of my ability, given the training that I’ve done, and under the 12

TriChicks Magazine | Edition 1 | October 2015

circumstances’, I may not have the right answer. And that is something I’m not willing to accept.

“ JUST DO IT! Back yourself and give it a go. ” Being a Professional Triathlete must be a dream come true – after competing in the sport for 9 years, at what point did you realise you wanted to make this your full time career?

It’s certainly been a long journey to get to this point in my racing career. It has been nine years since starting out in the sport, and I honestly never had ANY intention of racing as a pro for about eight of them! The idea of racing professionally came about after I had a stand out race at the Asia Pacific Ironman Championships in Melbourne (2013) while racing in the 25-29 age-group. On this day I finished in 9hrs 3min (short swim), I won my age group, I was the first age-grouper overall and place 13th out of over 30 professional women.

This result completely blew my mind. I went in there wanting a ticket to Kona, and came away with so much more. This race opened my eyes as to what could be possible and the seed was well and truly planted of actually becoming a professional athlete.

Although I qualified for my professional licence in March 2013 at Melbourne IM, it wasn’t until almost a year later that I accepted it and competed in my first pro race (Busselton 70.3) This was mainly due to ongoing injuries, but mentally I was scared to take that leap. However, I ended up having a great first race as a professional athlete, and I ended up sneaking onto the podium in 3rd place. From then on I knew that this was what I meant to do. Looking back now it has been one of the best decisions of my life.

In my first year of racing as a professional I have achieved more that what I ever dreamt would be possible. Each race I am learning more about the sport, myself and my capabilities. Who knows where I will be in another years time!!

In your first year of being a professional triathlete – you qualified to race in the World 70.3 Championships in Austria as a Pro. Congratulations on this incredible achievement!

What was it like competing against the best women in triathlon from around the world? Did you get a little star struck?

Again, thank you for the wonderful compliment.

Qualifying for the World 70.3 Championships was a big achievement for me and one that I will always remember. It was such a wonderful experience being a part of the world-class event and talent that was

DUFFIELD “ Each race I am learning more about the sport, myself and my capabilities. ”

on show that day in Austria.

There were many times I found myself staring in awe of professional athletes that I had watched race over the years. For example, attending the professional athlete briefing. I don’t think I listened to a word that was said by the organisers. I was too busy putting names to faces in a room PACKED with world-class talent. The media were having a field day, and honestly so was I.

thinking ‘wow, how GOOD is she!!’ followed by ‘oh crap, is she going to lap me!!??’ (I’m happy to report I managed to hold her off ;)

Throughout the race I can remember reading the names on the bibs of the women around me. Most of which I had read about or watched race on other occasions. It was very surreal. Like riding up behind Maureen Hufe thinking, I ‘know’ you!! And watching the likes of Daniella Ryf running back into town to take out the win by over 11minutes. At first I was

Where am I off to next? I am heading to Korea for the 70.3 in Gurye on the 1st October (this will be done by the time this article is published).

From there I will be planning my first Challenge race in Phuket at the end of November. This will conclude my racing for 2015, and will wrap up a big year of racing which has included 11 halfdistance triathlons.

All in all it was one heck of an experience. It was an opportunity of a lifetime, and I’m so glad that I took it with both hands.

Now that the 2015/2016 season is upon as – where are we going to see you racing this season?

I plan to commence 2016 with a few more half ironmans, including Philippines, Malaysia and Geelong before turning my focus onto Ironman racing again.

It is going to be a big year, as I will be making the transition from part-time work (teaching) into becoming a full- time professional athlete.

This will require a lot of hard work, but I simply can’t wait!

Since writing this article Katy has competed at Korea 70.3 and was 3rd over the line in an impressive field.

Congratulations Katy – and thankyou for taking the time to chat with us!

To find out more about Katy Duffield visit her website www.katyduffield.com.au @katyduffstar 13

l a n o i t a r i Insp f the montrh o e n n e i t W o n o Qu m Competiti Instagra

Meet the Unbreakable Angel A few month ago we ran a competition for TriChicks to win a race entry of their choice! To win - you simply had to send in your favourite motivational quote and share our competition photo on Instagram. We selected one global winner from Hawaii and two local winners from Melbourne. In this edition we have a chat to our global winner - the Unbreakable Angel about her training preparation for Race to the Base H3T. What first got you into triathlons?

In December 2014 while competing in a night ultrarelay race in the Kualoa Ranch mountains I fell and broke my left tibia/fibula.

I underwent emergency surgery to have a titanium rod and screws inserted to stabilize the break. I was always a runner, but during my rehabilitation I knew that I would not be able to run as much as I did in the past, at least not right away.

I purchased my first road bike 3 months post op and realized that I loved cycling.

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TriChicks Magazine | Edition 1 | October 2015

Since I loved running and cycling I knew I had to give triathlons a try. That summer I competed in my first sprint triathlon and I was officially hooked! In the past year and a half I have now competed in 9 triathlons and Race to the Base will make number 10.

“I fell and broke my left tibia/fibula.

I underwent emergency surgery” What’s is your favourite training session to complete?

I absolutely love brick workouts! I’ve become so used to them that even when I’m not training for a specific race, I still make sure to incorporate them into my weekend workouts.

Do you have any pre-race superstitions/routines?

I am not a superstitious person. However, I am a creature of habit for sure!

The weeks leading up to my big races I tend to go over the race maps and instructions constantly and my race day plan to coincide with my expected goal times.

The night before my race I check and double check my gear bag to ensure I didn’t forget anything. Race to the base is still a month away and I go to the race website at least 2 times a week looking for updates. It has already been extremely helpful too since they’ve modified the run route and added elevation information to the bike course to help with my training.

“ This is about limits. Reaching them, exploring them, exceeding them, and coming to the conclusion that there are no limits... ”

AWARD WINNING QUOTE

TRICHICKS instagram QUOTE COMPETITION

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Most memorable triathlon achievement to date and why?

What does competing in Race to the Base mean to you?

My most memorable Triathlon achievement has been completing my first 70.3.

I had surgery to remove one of the screws in my ankle.

Like any setback I’ve had with my training, I always tend to think of a crazy challenge to motivate me throughout my recovery.

Just 4 days post op, my crazy challenge this time was to register for Kawela Endurance Triathlon that was just 2 months away. Several of my athlete friends told me that it might be too soon and I should skip out on this race, but I had to prove to myself that I could do it. In just 10 weeks I recovered from ankle surgery and aggressively trained for a 70.3. I crossed that finish line under my 6 hour goal in a time of 5:55:08. I didn’t let my injury stand in my way of doing what I love to do.

Being a prior United States Marine and a military wife, I have great respect for law enforcement. The proceeds from Race to the Base H3T will go the Hawaii Law Enforcement Memorial Foundation which benefits the families of law enforcement officers who have died in the line of duty.

I am honored to be able to help raise awareness for such a worthy cause while participating in this race.

If you could Swim, Bike or Run with any triathlete who would you pick and why?

I would pick Gwen Jorgensen for sure! She is overall a phenomenal athlete, but watching her run is so hypnotizing. To actually train with her would be a dream.

What’s one race on your ‘bucket list’?

Man, there are so many races on my bucket list! Although not a Triathlon, the Great Wall Marathon is definitely at the top.

How has your training preparation been for Race to the Base and what are some of the challenges you have encounted?

The Race to the Base 27 mile ride course crosses the Ko’oalu Range which will have steep elevation gains.

Living in Oahu the majority of my training rides are closer to sea level with only elevation gains of a couple hundred feet. To prepare, I have been really focusing on my hill training as this will be the highest climbs I have ever ridden. Right now I’m struggling on which bike to take on this course, my road bike or my tri bike. I have been riding both of my bikes on Oahu’s Tantalus Road which has an elevation gain of 1,600ft to see which bike climbs better. So far I think my road bike is winning.

Luckily the 1,000 meter swim is in waters that are typically pretty calm and I should be able to coast through rather easily to save up my energy for the ride. I am also currently marathon training and hill training for the San Francisco Nike Women’s 1/2 Marathon, so I’m pretty confident on the run portion of this course.

Favourite Post Training session beverage?

After a really intense training session I always turn to my Amplified Wheybolic Extreme 60 and Coconut Water.

We would like to thank Angel for taking the time to share her story and wish her all the best in the Race to the Base H3T.

TRICHICKS COMPetition AWARD!

PAID ENTRY INTO RACE TO BASE H3T To follow Angel visit her website www.unbreakableangel.com @theunbreakabeangelW

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TriChicks Magazine | Edition 1 | October 2015

@paulasmithfitness

@505_runnerchick

@bo.ermes

Insta-chicks From around the world

#TriChicks

@shinysprocket

@kstew.28

@laura_ashley30

@martinehoaas

We love to see Triathlon Chicks from all around the globe. For your chance to end up in TriChicks Magazine just use the hashtag #TriChicks.

@katieltri 17

a s i t a Wh dietitian? sports

titian e i d d e r e t s i From a reg

In a world where nutrition information is freely accessible online and anyone can call themselves a nutrition expert (*face palm), How do you separate fact from fiction and know who to trust when it comes to nutrition advice?

Nutritionist vs. Dietitian vs. Sports Dietitian An Accredited Practicing Dietitian (APD) is a formal university qualification (4 years) similar to studying medicine but for food and nutrition. We know and love food and can help you sort through the maze of nutrition information out there. APD is the only national credential recognised by the Australian Government, Medicare, DVA and private health funds as the quality standard for nutrition and dietetic services.

However, you should do some investigating when it comes to Nutritionists as anyone can call themself a nutritionist without any formal qualification.

It gets confusing because some APD’s prefer to call themselves Nutritionists. Just look for an APD after their name to ensure they have the right qualifications to be giving you specific nutrition advice.

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TriChicks Magazine | Edition 1 | October 2015

A Sports Dietitian must be an APD, but also has additional qualifications in providing specialised advice to optimise nutrition for sport and exercise performance. The minimum academic requirements for Accredited Sports Dietitians are a Nutrition and Dietetic Qualification (undergraduate or postgraduate), a minimum of 2 years clinical experience as well as further Sports Nutrition Study. It’s not easy – let me tell you!

A taste of things a Sports Dietitian can do for you: • Provide day to day healthy eating advice specific to you and your training • Measure and manage your body composition to maintain or reach your ideal weight (fat and muscle mass) • Maximise energy levels for training • Optimise recovery after exercise, especially for those double session days • Provide advice on carbohydrate loading leading into longer distance events • Develop race plans for specific events • Eating to enhancing your immune system

• Teach you mad cooking skills and provide recipe ideas • Educate you on upto-date research on supplements • Plus much more....

What once were the ‘best kept secrets’ of many athletes and sporting teams?

Sports Dietitians are now easily accessible to everyone in private practice (I do Skype consults) and are at the forefront of sporting performance.

DIETITIAN BIO Taryn Richardson APD, AccSD Bach Hlth Sc (Nut & Diet) Hons; IOC dip sport nutr.

Taryn is an Accredited Sports Dietitian and Director of her private practice, Dietitian Approved #dietitian_ approved. She spends half of her time on the Gold Coast working with the triathlon program at the Australian Institute of Sport (dream job!). The other half is spent consulting in Brisbane (or over Skype) spreading the good word on nutrition and helping everyday exercisers perform at their best.

Elle Brooks almond & cranberry energy bars Serves 12 - Time 30 minutes

Ingredients 1 cup dates, medjool, soaked 1â „2 cup maple syrup 3â „4 cup cranberries, dried 1/3 cup almond butter 1 cup almonds, chopped 2 1â „2 cups oats, gluten free 1 tsp vanilla extract

Method Preheat your oven to 1500C/3000F. First pit your dates and soak them in boiling water for 30 minutes. Then drain the liquid.

Place soaked dates into a food processor until finely chopped.

Then add almond butter, vanilla,

maple syrup, cranberries, almonds and oats and pulse until just combined. Be sure not to over process.

Transfer the mix into a shallow lined baking dish and press down with your fingers or a spatula until evenly spread.

Place into the oven for 15-20 minutes, remove from the oven, allow to cool and then slice into 12 even sized bars, You can keep in an airtight container or place them in the freezer for later.

Photograph & recipe by Elle Brooks

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Special thanks to!

David Simon

Dennis Tan Paparazzi on the Run Ryan Twist Katy Duffield Angel Cuellar Taryn Richardson Elle Brooks Dan Cheong Freelance Design

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www.trichicks.com.au info@trichicks.com.au @trichicks /triathlonchicks Edition 1 October 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 1 | October 2015