NUTRITIONBACK TO BASICS

PLANNING FOR IRONMAN 70.3

MEET ALI NAJEMDUAL GOLD MEDALLIST

HAMILTON ISLANDTRAINING WEEK4-12 MAY

JOIN US FOR AN AWESOME WEEK OF TRAINING IN PARADISE!TRAINING 2X PER DAY, THE WEEK INCLUDES: • NUTRITION & GOAL SETTING SEMINARS • WHITEHAVEN BEACH & DENT ISLAND RUN SESSIONS • GYM & SPEED SESSIONS • RECOVERY SESSIONS • PLUS LOADS OF FREE TIME TO ENJOY THE ISLAND.

IF YOU FEEL LIKE RACING, YOU’RE IN LUCK! CHOOSE FROM 2 HAMILTON ISLAND EVENTS DURING THE TRAINING WEEK: • 5 MAY 2013: HILLY HALF MARATHON (7KM TEAMS OR FULL RACE) • 12 MAY 2013: MOTHER’S DAY CLASSIC (7KM)

OPEN TO ALL AGES & ABILITIES, NO MATTER WHAT YOUR SPORTING DISCIPLINE, BE IT RUNNING, TRIATHLON, FOOTY OR WEEKEND WARRIOR!

$320PPINCLUDES WHITEHAVEN BEACH & DENT ISLAND BOAT TRANSFERS (WITH LUNCH), HIGH PERFORMANCE CENTRE ENTRY FEES. EXCLUDES AIRFARES & ACCOMMODATION. CONTACT US TO FIND OUT ABOUT ACCOMMODATION DEALS.

BOOK YOUR SPOT TODAY » » INFO@JOCKATHLETIC.COM0415 998 636

JOCK ATHLETIC PAYS TRIBUTE TO RICKY PONTING & THE TASSIE TIGERS, SHEFFIELD SHIELD CHAMPIONS!

RICKY PONTING YOU’VE DONE IT AGAIN. AFTER

RETIRING FROM INTERNATIONAL CRICKET LATE LAST

YEAR RICKY FOUGHT ON IN DOMESTIC CRICKET TO

FINALLY WIN A SHEFFIELD SHIELD TITLE WITH HIS

BELOVED TASMANIA, 20 YEARS AFTER PLAYING IN

HIS FIRST SHIED FINAL. HE TOLD ME BEFORE THE

MATCH THAT HE PLAYED ON TO SPECIFICALLY HAVE

A GO AT WINNING THIS TITLE. HE CONTINUES TO

INSPIRE AND GIVE 100% TO EVERYTHING HE PUTS

HIS HAND TO. IT’S WELL KNOWN THAT HE IS ONE

OF OUR FAVOURITES AT JOCK ATHLETIC AND AT

38 YEARS OF AGE STILL A GREAT EXAMPLE TO ALL

OUR ATHLETES WHEN HE TRAINS WITH US.

WE’RE VERY PROUD OF WHAT HE HAS ACHIEVED

BY WINNING THE SHIELD, SO THIS MONTH’S

TRIBUTE IS FOR RICKY AND THE TASSIE TIGERS

FOR WINNING A NAIL BITING SHEFFIELD SHIELD

COMPETITION LAST MONTH.

Getty Images

EDITOR’S LETTER

The start of the mens 2km Beach Run at the recent NSW Surf Life Saving State Championships at Umina Beach, Central Coast.

OUR COVER SHOT THIS MONTH IS OF ONE OF JOCK ATHLETIC’S OWN, YOUNG GUN RUNNER ALI NAJEM. ALI HAS DONE THE DOUBLE -WINNING BOTH THE NSW SURF LIFE SAVING U19 AND OPEN STATE 2KM BEACH RUN TITLES LAST MONTH. IN A CRACKING RACE IN THE U19’S ALI LED FROM START TO FINISH, WINNING THE RACE BY THE BAREST OF MARGINS WITH A SPRINT TO THE LINE AND THEN COLLAPSED NEEDING MEDICAL ATTENTION AND OXYGEN FROM THE PARAMEDICS.

NAJEM THEN WENT ON TO RACE AND WIN THE OPEN AGE TITLE IN ANOTHER BLISTERING RACE 30 MINUTES AFTER WINNING THE U19. IT WAS AN INSPIRATIONAL EFFORT, AND AFTER SEEING HOW SPENT ALI WAS AFTER THE U19’S RACE I WAS WONDERING HOW HE’D GET UP TO RACE THE OPENS, LET ALONE WIN IT. BUT THAT’S ALI, HE KEEPS SURPRISING US ALL, HIS COMMITMENT TO TRAINING AND COMPETITION IS VERY PROFESSIONAL AND HE GOT EXACTLY WHAT HE DESERVED. IT’S RARE THAT THE BIG EVENTS GO YOUR WAY SO PERFECTLY AND HE DID A GREAT JOB. HE’S A GREAT KID WITH A BIG FUTURE AND THE WHOLE WANDA CLUB CAME DOWN TO SUPPORT HIM. IT WAS ONE OF THOSE SPECIAL MOMENTS IN SPORT!

ANOTHER ONE OF OUR YOUNG IRONMEN, JAY FURNISS, WON THE U19 IRONMAN RACE AND IS A REAL STAR OF THE FUTURE. THE STATE TITLES IS A WARM UP FOR ONE OF MY FAVOURITE EVENTS ON THE CALENDAR THAT ARRIVES THIS MONTH, THE AUSTRALIAN SURF LIFE SAVING TITLES AT NORTH KIRRA BEACH. I CAN’T WAIT TO SEE THESE BOYS IN ACTION AGAIN AT THE ‘AUSSIES’ AND I KNOW THEY CAN DO SOME REAL DAMAGE AT ‘AUSSIES’.

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EZINE BRAINS TRUSTPUBLISHER Jock AthleticEDITORS Jock Campbell / Melissa CampbellART DIRECTOR/DESIGN Kiss the SkyADVERTISING/PRODUCTION Melissa Campbell

CONTRIBUTORS Dan Atkins, Jock Campbell, Peter Colagiuri, Rebecca Gawthorne, Peter Hadfield, Daniel Lane, Michael Martin, Siobhan McCarthy, Craig Stevens, Paul Watson, Eloise Wellings

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PLANNING FOR A HALF IRONMAN 70.3Dan Atkins

RUNNING MYTHSPeter Colagiuri

BACK TO BASICSRebecca Gawthorne

COOL RUNNINGSEmpirica Research

TRACK & FIELD:WORLD CHAMPIONSHIPSPREVIEWPeter Hadfield

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GETTING MYWADDLE ONEloise Wellings

ATHLETE NEWSJock Athletic

APRIL 2013 9

SUBSCRIBE NOW »EDITORIAL OFFICEJock Athletic | PO Box 1186 Cronulla 22300415 998 636 | EMAIL ezine@jockathletic.comwww.jockathletic.com

GETTING MYWADDLE ONEloise Wellings

ATHLETE NEWSJock Athletic

Planning FOR A

All images courtesy of Delly Carr www.dellycarr.com.au

Half Ironman

70.3Planning FOR A

DAN ATKINS

Half Ironman

A lot of athletes I talk to just casually throw into the conversation “yeah I’m just going to do a Half”, like it is as easy as rolling around a sprint distance triathlon.

PLEASE, ALLOW MEBE BLUNT.A half ironman is 1.9km of swimming in open water, 90km of cycling, usually on dead roads, followed by a half marathon over the lovely distance of 21.1km.

So if you think carefully about it, this is double the distance of an Olympic distance triathlon.

Seem a little more daunting now?The best athletes in Australia will do a 70.3 (this equates to 113km of racing) in approximately 3hr 50minutes to 4hrs, at race pace, which is almost at Olympic distance pace. The average 2hr 30min Olympic distance athlete will do a 70.3 in about 5hr 30mins based on the same fitness. So if you’re about to dive into a training program to get ready to race a 70.3 think carefully about how you structure you’re training.

I would structure a 6-month plan in place to get through 4 x 6 week blocks of training with a week recovery post every block.

PLAN TO RACE THE RACEMost people can train for an Olympic distance triathlon (1.5km swim, 40km bike, 10km run) on about 9 hours of training a week. So if you’re doubling your race distance should you be doubling your hours spent training?

Well, the short answer is yes that would be good, but if time isn’t on your side, I believe that you could do a 70.3 in a time frame of about 12hrs a week, so be prepared to add some more time to your training.

I can coach most any athlete to about 16km into the run of a 70.3. The rest of the race is up to you and your heart. But for the most part you need to set up your race in training.

IT SEEMS NOWADAYS EVERY TRIATHLETE THAT STRAPS ON THE RUNNING SHOES WANTS TO DO AT LEAST ONE 70.3 (HALF IRONMAN) A YEAR (= 70.3MILES). AND NOW THAT QUEENSLAND HAVE A NEW 70.3 IN SEPTEMBER AT MOOLOOLABA, WHICH SUITS A GREAT WINTER BLOCK OF TRAINING, THERE SEEMS TO BE EVEN MORE INTEREST IN RACING OVER THIS DISTANCE.

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USE THE WEEKEND TO GETTHE KM’S UPIf you work full time, have a family and all the normal commitments that go with it, you need the early mornings on the weekend to get the needed volume up.

SATURDAY I WOULD BUILD YOUR LONG RUN UP OVER A 6 WEEK PERIOD THEN HAVE A RECOVERY WEEK OR TEST WEEK THEN LOAD AGAIN.

So for example if your longest run is about 12km (60-70mins) you would add 5mins a week over a 6 week block, which by the 6th week would give you a run total of 85mins, at an avg of 5min per km, building your long run over this period is to now approximately 18km. A really good start.

As I said, for the better part us as coaches can safely say we will get you 2/3 of the way through the run then it’s up to the commitment of pain!!!

With the bike pretty much the same theory. I always program my athletes to ride long on Sunday; can be Saturday if needed but Sunday for me has always just been the day to go long!

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BUILD IT UPLIKE BUILDING A HOUSE, WE START BY LAYING THE CONCRETE BASE. WE THEN CONSTRUCT THE STRUCTURE AROUND THIS BASE. BUILD IT STRONG AND IT WILL SUPPORT ANY SORT OF WEATHER. SAME WITH YOUR BODY. START SLOW AND STEADY AND MAKE SURE YOU LET YOUR BODY BREATHE AND RECOVER, THEN APPLY ANOTHER LEVEL IN THE STRUCTURE.

Triathlete Michael Fox.f nisherpix.com

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If the lead up to your Olympic distance triathlon is 80km (3hrs) try to also get another 15mins a week over the 6 week block. That would be a total of 4hr 15min of riding at an avg of 27km/hr would be approx 115km. So now you’re starting to get in the ball game.Once you have had a recovery week you then load again but this time load with some intensity, so add in some race pace specifics.When riding 100-120km feels comfortable add in some time trial efforts of around 15-20km twice through on the bike, but remember only at your 70.3 bike avg pace.

Let your body adapt to the pace you’d like to race at. Too often I see triathlete’s train at a ridiculous pace and then need to have 3 days off. Work hard at being consistent. Every session counts if you are time limited and every km should have a purpose. Whether it be an easy week or a peak week.

BUILD IT UPLIKE BUILDING A HOUSE, WE START BY LAYING THE CONCRETE BASE. WE THEN CONSTRUCT THE STRUCTURE AROUND THIS BASE. BUILD IT STRONG AND IT WILL SUPPORT ANY SORT OF WEATHER. SAME WITH YOUR BODY. START SLOW AND STEADY AND MAKE SURE YOU LET YOUR BODY BREATHE AND RECOVER, THEN APPLY ANOTHER LEVEL IN THE STRUCTURE.

Same again with the run, once you have hit the 80min mark comfortably add in some variety and do some variable speed or fartlek running, shorter bursts of intensity over an 8min period, 4 times, will add that extra strength needed when the body is ready to shut down at the 16km mark.

WHAT ABOUT THE SWIM?Structuring the swim is very simple; fnd a coach and a squad! Swimming is the most technical of the 3 disciplines so get in squad where the coach can pick your technique apart, it is much easier and makes it a lot more fun training with like minded people. There are only a handful of triathlete’s in this world that can follow the black line solo and get somewhere with it. So get and find a pool with a good adult fitness squad and plan for 2 – 3 swim per week. Talk to the coach tells him your goals and let him/ her do the hard work for you, structuring your program. There are so many age group/beginner squads out there you would be silly to train on your own with this discipline.

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DAN ATKINS IS THE DIRECTOR OF D.A.T. RACING IN BRISBANE AND HAS SOME 23 YEARS EXPERIENCE AS A TRIATHLON COACH AND ATHLETE.

CONTACT DAN DIRECTLY: DANATKINS08@GMAIL.COM

OR CHECK OUT HIS WEBSITEDANATKINSTRAINING.COM.AU

KEY POINTS TO CONSIDER:ONEGet a massage every 10-14 days, this is a luxury and your body will thank you long term for it. Forgo a session instead of trying to factor it into your weekly routine, give yourself something to look forward to.

TWOIf you get a time trial bike make sure it is comfortable. No use having a $10,000 bike with a $20 set up. Get it set up by an expert who knows your background.

THREEGet new running shoes every 12-15 weeks so factor this into your race budget.

FOURTrain on the nutrition that will be on course, don’t play around with what is the cheapest then find your body isn’t used to the race sponsors products.

FIVETest yourself every month- if you train on your own you need to test where your fitness is at, do it in a fun run, half marathon, open water swim etc.

SIXWhen you decide to commit to a race do it in a location the whole family will want to go to, so make a family holiday post race out of it as a thank you to your family’s commitment!

TALK TO MEI WOULD LOVE TO HEAR FROM ANY READERS WITH THEIR QUESTIONS AND WRITE AN ENTIRE ARTICLE ON QUESTIONS. YOU, THE READER, ARE WHY WE WRITE THESE ARTICLES SO HEARING WHAT YOU WOULD LIKE TO KNOW WOULD BE FANTASTIC TO ANSWER!

APRIL 2013 17

see betterrun faster

supernova pro

adidas.com/eyewear

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MythsRUNNING

RUNNERS GET THEIR RUNNING KNOWLEDGE FROM LOTS OF DIFFERENT SOURCES - THERE’S SOCIAL MEDIA, NEWS ARTICLES, RUNNING MAGAZINES AND EVEN RUNNING MATES. ALL THESE BITS OF INFO ADD TO YOUR COLLECTIVE AWARENESS OF ALL THINGS RUNNING. BUT WHAT IF SOME OF THIS INFO WASN’T QUITE RIGHT? WHAT IF YOUR “GOLDEN RULES” OF RUNNING WERE NOTHING MORE THAN URBAN LEGEND?

CAN YOU PICK THE MYTHS FROM THE PROVEN?

PETER COLAGIURI SETS US STRAIGHT ON SOME OF THE MOST COMMON RUNNING MYTHS.

APRIL 2013 21

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Barefoot running has been the subject of many studies and countless rumours in recent years, thanks to books like “Born To Run”. And although most “barefoot” runners aren’t actually barefoot (often choosing Vibram Five Fingers for protection from sharps, etc), the concept of running naturally without heavy running shoes seems appealing.

There are some common motivating factors leading runners to switch to barefoot running. Some are supported by research, others are contradicted by research but the vast majority are still in the “undecided” category.

BAREFOOT RUNNING WILL STOP YOU FROM HEEL STRIKING.Heel striking is not right or wrong, it all depends on other factors such as speed, so it doesn’t necessarily need to be prevented. Studies have also shown that many barefoot runners still heel strike, although the percentage is slightly less than heel striking in running shoes.

BAREFOOT RUNNINGPREVENTS INJURIES.Despite several recent studies, the jury is still out on this one. Studies have arrived at different results so there doesn’t seem to be a consensus at the moment. One consistency found

in almost all studies is that the mix of injuries seems to be different between barefoot and traditional running shoes. For example, knee injuries seem more prevalent with running shoes but Achilles injuries are more prevalent in barefoot runners.

BAREFOOT WILL STRENGTHENYOUR FEET.Yes and no. It will strengthen the muscles in your feet that are more active with barefoot running but the same effect occurs in running shoes, just in different muscles. Essentially your feet will get stronger for the job that they have to do, regardless of shoes or not.

We have long been informed of the “inevitable” knee osteoarthritis that our running will cause, as it loads the knee with thousands of impacts on every run.

1.

2.

3.

BAREFOOT RUNNING: FAD OR CURE?

RUNNING LEADS TOKNEE OSTEOARTHRITIS

WELL, SURPRISE SURPRISE, IT TURNS OUT RUNNING IS ACTUALLY QUITE GOOD FOR YOUR KNEES.

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Studies have shown that runners have less osteoarthritis compared to non-runners. The beneficial effects seem to be due to the healthy joint loading that occurs during running and that runners are generally lighter than sedentary individuals. The effect isn’t as pronounced in heavier runners or runners with extreme loading (longer distances or high impact loading).

Funnily enough, it’s true. The type of music that seems to have the best effect is Rap/Hip hop.

THE RIGHT KIND OF MUSIC CAN BOOST PERFORMANCE BY REDUCING YOUR PERCEIVED EXERTION (IT MAKES IT FEEL EASIER) AND IMPROVING YOUR ENDURANCE.

The effect is even more pronounced if the beat of your music is matched to your cadence.

This is where apps such as Cruise Control can help by selecting your music based on your current pace, even altering the beat slightly to match your cadence perfectly.

YOU CAN RUN BETTERWITH MUSIC

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PETER COLAGIURIIS A SPORTS PHYSIOTHERAPIST, SPECIALISING IN RUNNING INJURIES. HE PRACTICES IN MIRANDA AND MANLY IN ADDITION TO LECTURING AND RESEARCHING AT THE UNIVERSITY OF SYDNEY.

FOR MORE INFORMATION VISIT SYDNEYRUNNING.COM.AU, OR BOOK AN APPOINTMENT VIA (02) 9977 1580 MANLY@BIOATHLETIC.COM.AU

Gluteal muscles (aka. bum muscles) are necessary for stability around the hip. They consist of three muscles which move the hip backwards and outwards as well as generating hip rotation. Deficits in gluteal function have been linked to numerous injuries, including hip, knee and foot problems.

There are countless exercises purporting to target the gluteal muscles; a quick YouTube search for “Best glute exercise” reveals 82,500 potential candidates. But in reality, a good gluteal exercise needs to be designed specific to your needs. The exercise should mimic normal function in a normal range; a simple squat or lunge is a great starting point. In short, if it looks wacky, it’s probably going to be of little use.

And then there are “clams” (see image above). These exercises are said to target gluteus medius, a key muscle in maintaining

“Clams” the gluteal exercise

hip stability. Laying on your side, you rotate your upper leg outwards. But here’s the catch: the target muscle actually rotates the leg inwards, not outwards, and it doesn’t function as a stabiliser away from a neutral position.

ESSENTIALLY “CLAMS” ARE AN EXERCISE BUT NOT FOR GLUTEUS MEDIUS AND NOT FOR RUNNERS.

Official partner of:

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REBECCA GAWTHORNE

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Back toB a s i c sSPORTS NUTRITION FUNDAMENTALS - ENERGY.

MOST ATHLETES ARE AWARE THAT WHAT THEY EAT IMPACTS ON THEIR TRAINING AND ATHLETIC PERFORMANCE. YET PROPER NUTRITION IS OFTEN FORGOTTEN, LEFT OUT, SWEPT UNDER THE RUG OR IS THE VERY LAST COMPONENT INCORPORATED INTO TRAINING PROGRAMS. SO IF THE FOODS YOU EAT CAN MAKE SUCH A DRAMATIC IMPACT ON YOUR PERFORMANCE, WOULDN’T YOU WANT TO GET IT RIGHT?!

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IF OPTIMAL FOOD INTAKE (QUALITY, QUANTITY & TIMING) IS TAILORED TO YOU AS AN INDIVIDUAL ATHLETE, IT WILL MAXIMIZE YOUR ATHLETIC PERFORMANCE. IT WILL ALLOW YOU TO PUT IN MAX EFFORT & GAIN MAX EFFORT FROM TRAINING, COMPETE AT YOUR BEST AND IMPROVE PHYSICAL & MENTAL PERFORMANCE. IT CAN INCREASE YOUR SPEED, AGILITY, CONCENTRATION AND POWER, PLUS PREVENT FATIGUE AND MUSCLE DAMAGE.

ENERGY & SPORTS NUTRITION When Sports Dietitians assess design eating plans for individual athletes, there are keys goals that need to be achieved:

1. Meet the energy demands of training & competition for optimal physical & mental performance

2. Ensure adequate intake of macronutrients (protein, carbs, fats) & micronutrients

3. Maintain body mass & composition for optimal health & performance

4. Optimize hydration status5. Fast recovery & injury prevention 6. Enhance performance with dietary

supplements without the risk of adverse outcomes

The first three of these goals are all interrelated - they all focus on energy demand.

ENERGY DEMANDS & MACRONUTRIENTSMacronutrients provide your body with energy. The three macronutrients are:

• Carbohydrates• Protein• Fats

As an athlete, professional or amateur, your body needs the right mix of these to ensure you are feeling energetic and perform at your best.

Whenever you eat or drink food, ENERGY is coming “IN” to your body (from carbs, protein, fats).

Whenever you exercise, ENERGY is going “OUT” of your body.

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THE SCIENCE BEHIND CARBOHYDRATES Despite the low-carb, no-carb diet trends currently doing the rounds, carbohydrates are critical for athletes. In fact, carbs should make up the bulk of your energy intake.

Once eaten, carbohydrates break down into smaller units of sugar – glucose, fructose and galactose. These sugars are absorbed into your blood stream and used for energy. The sugars that are not used straight away, are stored in the muscles and liver as glycogen for use as energy later on.

Carbohydrates need to be eaten before training, and in some cases, even during training/competition. This will maintain blood glucose levels during prolonged moderate-high intensity events and replenish muscle glycogen stores.

Carbohydrates also need to be consumed after training to replenish glycogen stores. If you don’t replenish these stores, you may run out of fuel in your next training session; often referred to as ‘hitting the wall’.

CARBOHYDRATES ARE A CRITICAL FUEL SOURCE FOR THE MUSCLE AND CENTRAL NERVOUS SYSTEM. BASICALLY THEY PROVIDE YOUR MUSCLES AND BRAIN WITH ENERGY. THEY ARE ARGUABLY THE MOST IMPORTANT SOURCE OF ENERGY FOR ATHLETES.

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· Slow or plateaued results from your exercise· Lethargy, tiredness, weak immune system· Sport nutrition training and competition diet· Help with weight loss· Mood swings, food or sugar cravings· Safe muscle building

Rebecca Gawthorne - Dietit ian & Nutrit ionistBNutrDiet (Hons I) , APD, AN

“Feel, Look & Live Healthier”

As an Accredited Practising Dietitian, Rebecca uses the latest scientific evidence to develop personalised dietary plans to help you reach your goals. Plans are tailored specifically to you, the individual, whatever your lifestyle. Rebecca will provide you with expert nutrition and dietary advice on easy ways to eat healthier and achieve your health goals faster.

Clinical conditions including:· Diabetes· High blood pressure· High cholesterol· Heart conditions· Digestion & gut problems· Food allergies & intolerances

Health Fund & Medicare Rebates available.

Should I see a Dietitian?

If you need help with, or experience any of the following, you will benefit from seeing a Dietitian:

REBECCA GAWTHORNEIS AN ACCREDITED PRACTISING DIETICIAN AND NUTRITIONIST.FOR MORE INFORMATION YOU CAN CONTACT REBECCA BY PHONE OR EMAIL:REBECCA.GAWTHORNE@GMAIL.COMM: 0425 240 350

Adequate carbs will not only fuel your muscles, but also prevent muscle breakdown. If your body doesn’t have enough energy from carbs, it will break down your muscles to make glucose for energy - definitely something we all want to avoid!

CARBOHYDRATES IN FOODWhat many people fail to realise is that carbohydrates are not just found in bread, potato and pasta. There are lots of different foods that contain carbohydrates - milk, yoghurt, cereals, beans, lentils, corn, fruit, fruit juice, rice, wheat, oats, quinoa, cous cous, spaghetti, muesli bars, muffins, biscuits, smoothies…the list goes on!

The goal for athletes and those who exercise is to ensure healthy amounts of carbohydrates spread around their training and competition. The following table act as a timing guide for your carbohydrate intake.

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2-4 Hours Before ExercisePorridge + reduced fat milk + fruit juice

Breakfast cereal + reduced fat milk + fruit

Toasted muffins or crumpets + honey

Baked beans on toast

Low fat creamed rice + tinned fruit

Pasta topped with low fat tomato based sauce

Roll or sandwich with banana

Toast with honey/jam/vegemite

Fruit salad + low fat yoghurt or low fat dairy dessert

Smoothie with reduced fat milk + low fat yoghurt + fruit

Soy smoothies with soy drink + blended fruit

Sustagen / Up & Go

30-60 minutes Before ExerciseFruit

Fruit juice

Sports drink

Slice white toast bread/toast

250ml fruit smoothie

Glass of milk

DURING Exercise (Required if training/competitionIs 60-90mins)

Sports drink, e.g. Gatorade.

30-60 minutes after ExerciseChicken/tuna/turkey sandwich or wrap

Fruit smoothie

Peanut butter + honey on toast

Fruit salad + yoghurt

Breakfast cereal + reduced fat milk

Cheese on toast/crackers

Protein shake made on milk

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EMPIRICA RESEARCH

Cool Runnings

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WITH SUMMER WELL AND TRULY BEHIND US, THE DAYS ARE GRADUALLY BECOMING BOTH COOLER AND SHORTER. NOT SURPRISINGLY, AS THE TEMPERATURE DROPS IN THE LEAD UP TO WINTER, OFTEN SO TOO DOES THE ALLURE OF EXERCISE, WITH MANY OPTING FOR THE SNUGGIE OVER SIT-UPS AND SQUATS.

Cool Runnings

WHILE NO AUSTRALIAN DATA IS CURRENTLY AVAILABLE, RESEARCH CONDUCTED BY GALLUP IN THE US SUGGESTS THAT WE DO ACTUALLY EXERCISE LESS DURING THE WINTER MONTHS.

The Gallup poll found that the percentage of adults who reported exercising frequently (three or more days per week for at least 30 minutes) was at a high during the peak of summer (54.5%), but dropped by 10 percentage points as winter rolled around.

Although braving the chill to stay in shape may not appeal to many, research indicates that there are actually many benefits from exercising outdoors during the cooler months. Staying active over winter helps boost your immune system and as such is a great defense against colds and the seasonal flu.

Exercising in cool climates also trains your body to use oxygen more effciently, which ultimately boosts your performance.

Researchers from Northern Arizona University have found that after regular cold training sessions, you can increase your running speed by up to 29%. Further, exposure to cold climates increases your basal metabolic rate, meaning that not only do you run faster in the cold – you burn more calories too.

In addition to these physical benefits, there are also numerous psychological benefits of cold weather workouts. Research has long shown that exercise is mood boosting, with increased endorphin production in the cold

RESEARCH CONDUCTED BY THE MAYO FOUNDATION FOR MEDICAL EDUCATION AND RESEARCH FOUND THAT THOSE WHO TRAINED IN THE COLD WEATHER REDUCED THEIR RISK OF MAN-FLU BY 20-30%. SIMILARLY, ACCORDING TO RESEARCHERS FROM IOWA STATE UNIVERSITY, SIMPLY RUNNING 45 MINUTES PER DAY INCREASES THE EFFECTIVENESS OF THE FLU SHOT.

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EMPIRICA RESEARCH IS A SOCIAL AND CONSUMER RESEARCH FIRM BASED IN MELBOURNE AND MIAMI. FOR MORE INFO CHECK OUT EMPIRICARESEARCH.COM.AU

OR EMAIL CASSIE ON CASSIE@EMPIRICARESEARCH.COM.AU

leading to a happier state of mind. In addition, research conducted at Duke University has found that cardio workouts are four times more effective in reducing symptoms of depression than are anti-depressants.

Exercise has also been found to reduce the likelihood of developing Seasonal Affective Disorder (SAD), a form of depression that only lasts during the winter months. Not only does it give you an endorphin high, doing exercise outside provides exposure to natural light, which helps to fight off SAD.

So the next cold morning you consider hitting the snooze button and sleeping through the Jock Athletic sandhills session, think twice.

Make the effort to brave the outdoors – it will do both your body and your mind a whole lot of good!

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World Champs: A Preview

PETER HADFIELD OAM

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SALLY PEARSON’S INABILITY TO RACE IN THE AUSTRALIAN DOMESTIC SEASON DUE TO A 6CM TEAR IN HER HAMSTRING HAS CREATED A DISAPPOINTMENT FOR AUSTRALIAN TRACK FANS BUT HAS ALSO INTERRUPTED HER PREPARATION FOR THE WORLD CHAMPIONSHIPS IN MOSCOW IN AUGUST.

Sally currently reigns supreme in women’s hurdling, with titles at the Olympics, World Championships, Commonwealth Games and the World Indoor Championships.

Her preparation over the past few years has been a recipe for world success where she has focused on her flat sprinting in the Australian summer, limiting her racing to 100m & 200m and then competing in a few hurdles events in Europe before taking on the major championship of the year.

This program has worked perfectly for her and has also helped to manage a chronic and ongoing back problem which affected her badly at the World Champs in Berlin in 2009. Since finishing 5th in Berlin she has been the dominant force in women’s hurdling and much of that success can be attributed to the astute preparation she has maintained.

Sally’s exploits at the Australian Track Series meets have been behind the microphone while she has been rehabilitating. The redeeming element of the disruption is that the hamstring injury has happened now which still gives her plenty of time to recover, get back to maximum sprinting speed and then add hurdling to the racing mix to be able to successfully defend her World crown in Moscow.

There was talk of an assault on Yordanka Donkava’s World Record set 25 years ago, but I think Sally knows that she will be better served focusing on winning the World Championship race and if a world record comes this season, which will require a 7/100ths of a second PB, then that will be a bonus. A focus on running faster than the 12.21 World Record would be a distraction.

THE HEAT IS ON FOR OUR AUSSIE TRACK & FIELD ATHLETES WITH THE DOMESTIC SEASON HAVING KICKED OFF IN FEBRUARY. ‘CRUNCH TIME’ FOR OUR ATHLETES WILL BE AT THE AUSTRALIAN CHAMPIONSHIPS IN APRIL, WHERE THEY NEED TO PULL OUT SOME QUALIFYING MARKS IF THEY ARE TO SECURE A BERTH FOR THE WORLD CHAMPIONSHIPS IN MOSCOW IN AUGUST.

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Our male star of the track, Mitchell Watt, silver medallist in the Men’s Long Jump in London, has also had a disrupted start to his Australian season. He jumped 7.54m off a half run-up of ten strides in the Hobart meet but has yet to come to grips with a serious competition, withdrawing from the Sydney Track Classic with calf cramps.

Pearson and Watt are automatically selected for the Moscow World Championships but for the majority of the other Australian athletes in contention for selection, their crunch time for a berth to Moscow will come at the Australian Championships on 11-14 April in Sydney. With just a few weeks to go there will be a number of very nervous athletes

desperate to get some selection qualifying marks out in a hurry.

Former World Women’s Discus Champion Dani Samuels (pictured above) is one who has been in wonderful form in Australia. Samuels bettered the ‘A’ selection standard for Moscow in five of her six throws at the Sydney Track Classic with a best of 64.46m which puts her in the shape which won her the World Championship Gold Medal in Berlin in 2009.

Western Australian Javelin thrower Kim Mickle has also already attained a qualifying mark in Sydney of 62.53m and she too could be a finalist in Moscow.

Image: london2012.olympics.com.au

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The summer track series has been a personal “best-a-thon” for 22 year old Melissa Breen who has bettered the ‘A’ selection mark in the 100m with 11.25 and has also run a PB in the 200m at 23.12. Breen was a contentious selection for London after not achieving the required qualifying mark but was given final selection based on her potential.

Also in excellent form in Sydney was 1500m Australian Recordholder Ryan Gregson who ran his best ever performance on home soil with a 3.35.25 second place behind New Zealand’s Olympic medallist Nick Willis.

One athlete who does need to perform in the near future to gain selection is former Olympic and World Champion Pole Vaulter Steve Hooker. Hooker has had a case of the ‘yips’ since winning the Commonwealth Games Gold Medal in Delhi in 2010. His warm ups and competitions this summer resemble 40m sprint intervals with a pole – there are very few take-offs! He has managed a couple of nervous bar clearances, the best being a heights of 5.40m across the summer series this year, but this is way below his PB of 6.06m and still 30cm below the required selection mark for Moscow.

Hooker is certainly not the bullet-proof competitor who dominated the world from 2007 to 2010. He, like many other athletes, will need to improve markedly over the next month to ensure a spot on the Moscow team.

With the exception of a host of male and female walkers and marathon runners, there are only four track & field athletes who have achieved an ‘A’ qualifying mark to date – Pearson, Breen, Mickle and Samuels!

I NORMALLY DON’T FEATURE JUNIOR ATHLETES IN MY ARTICLES BUT I FELT THAT I MUST RECOGNISE THE FEATS OF YOUNG QUEENSLANDER MATHEW DENNY.

Mathew was named the Champion of Champions at the Australian Junior Athletics Championships held in Perth where he won six individual Gold Medals and set four PBs in the process. His success began when he won the boy’s under 18 Discus with a 66.40m throw on Day 1, before victory in the boy’s under 18 Hammer (74.29m), boy’s under 20 Discus (58.67m, PB) and the boy’s under 18 Shot Put (19.39m, PB). On Day 2 he was triumphant in the boy’s under 20 Hammer (73.29m, PB) and the boy’s under 20 Shot Put (16.92m, PB).

Hopefully, I will have the opportunity to commentate on Mathew’s exploits at a major senior championship in the near future.

APRIL 2013 41

PETER HADFIELD OAM IS AN OLYMPIC DECATHLETE WHO REPRESENTED AUSTRALIA IN TWO OLYMPIC GAMES AND TWO COMMONWEALTH GAMES, WINNING A COMMONWEALTH GAMES SILVER MEDAL BEHIND OLYMPIC CHAMPION AND WORLD RECORD HOLDER DALEY THOMPSON. AS WELL AS WORKING AS A TV AND RADIO COMMENTATOR AND MOTIVATIONAL SPEAKER, PETER PROVIDES TRAINING PROGRAMS FOR SPORTING TEAMS AND INDIVIDUALS.

Life is local

Proudly supporting and informing

the local community since 1960

www.theleader.com.au

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ELOISE WELLINGS

Getting MyWaddle OnI’VE STARTED TO WADDLE. NOT WHILST RUNNING, THAT WOULD BE WEIRD. BUT JUST GETTING ABOUT THE PLACE, WALKING AROUND, ESPECIALLY IF I’VE JUST EATEN A BIG MEAL. I KNEW IT WAS INEVITABLE AND MORE EXPERIENCED FRIEND’S SAY THAT I’M LUCKY THAT I’M ONLY JUST NOTICING MY PENGUIN-LIKE WALKING STYLE AT 32 WEEKS.

WOMEN INSPORT & EXERCISE

Waddle On

Running Selfe!Classic Eloise Wellings

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EMBRACING IT, BECAUSE I KNOW IT’S GOT SOMETHING TO DO WITH THE OL’ PELVIS SHIFTING AND TILTING AND WIDENING TO PREPARE FOR THE BIG PUSH. MAYBE THE ‘GOOD DOCTOR’ CAN ENLIGHTEN US WITH THE SCIENCE BEHIND THE PENGUIN WADDLE ON THE FOLLOWING PAGE!

Speaking of labour, it’s only roughly 8 weeks away so I’ve started pondering it a bit more, and, I won’t lie, I’m a little nervous. Kind of like I’m about to start a big race. I will try and mentally treat it like a race. I can call on the mental strategy that I’d use when I’ve been in intense pain when racing. The only difference is that the type of pain won’t be as familiar as the pain I’ve felt when I’m hurting in running!But the mental strategy will be the same, talking myself through it and staying positive etc.

I’m back to the early morning exercise because the summer heat refuses to leave! This suits me anyway because I’m suffering from pregnancy insomnia. Exercising most days seems to have kept my feet from swelling which is a plus. Weird food cravings this month ain’t that weird…just icecream, but only the good stuff.

Can somebody please open a Messina in Cronulla?

WADDLE ON.

Sunday: Rest Monday: 48 minute jog, stretching, Pilates 1 hourTuesday: 28 minute jog, 15 minutes on exercise bike Pilates 1 hourWednesday: 45 minute jogThursday: 30 minute jog, stretching Friday: 48 minute jogSaturday: 28 minute jog, 20 minute walk(jogging at approx. 5min KM pace to 5:30min KM pace,depending on how I feel)

WEEK 32 - Training Diary

ELOISE WELLINGSIS AN OLYMPIC 10,000M AND 5,000M TRACK ATHLETE AND FOUNDER OF THE LOVE MERCY FOUNDATION. FROM A PREGNANCY AND EXERCISE PERSPECTIVE, ELOISE’S EXPERIENCES WILL BE INDIVIDUAL TO HER, SO WHETHER YOU’RE THINKING ABOUT HAVING A BABY, ARE ALREADY EXPECTING A BABY, OR WANT TO GO AGAIN FOR THE 4TH TIME, ALWAYS CONSULT YOUR GP OR SPECIALIST FOR THE RIGHT PLAN AND ADVICE TO SUIT YOU!

WOMEN INSPORT & EXERCISE WOMEN INSPORT & EXERCISE

A Word from the“Good Doctor”32 WEEKS AND THE PENGUIN WADDLE. At 32 weeks Eloise’s baby will now weigh over 2kg and measure about 40cm. The baby’s eyelids are unfused and they can open and close. The baby’s movements become more obvious as the baby gets bigger and in anticipation of delivery. The skin is reddish but wrinkled with some early fat deposits. The bones of the head remain soft and flexible and the lungs are developing by the day. The baby still sleeps 90 to 95% of the time, but a variation between day and night is becoming more obvious with increased movements around 3am to 5am when you are at rest. This may be due to reduced steroid levels in the maternal circulation in the early hours of the morning and is completely normal. This may also contribute to an altered sleep pattern as Eloise is experiencing with maternal insomnia. It may be helping prepare mum’s for that early morning feed after delivery. 32 weeks is a normal time to start thinking about the birth. Given that it something new for first-time mum’s it can be a source of anxiety. I am always worried more for those Mum’s who are not thinking about the labour at this stage. We all want everything to go

smoothly, from the time labour commences until delivery. It is a good time to start considering a birth plan. Discuss it with your midwife or doctor, so you are all on the same page. Put down the dozen or so issues that are most important to you. A birth plan can facilitate a smooth day and make this special time more meaningful and memorable. In December 2000, Scientific American published an article “Why Penguins Waddle.” The biomechanics of emperor penguins at San Diego Sea World was studied as they were coaxed across a force platform. With their short legs and inefficient forward stride, penguins conserve energy by waddling from side to side. The same applies to mums as the baby grows and there is more weight in the upper body and altered centre of gravity, so energy is conserved by waddling side to side. Perhaps, as Eloise gets closer to term she may consider a new career as a swimmer - that new body shape will help her to glide efficiently through the water!

DR. JAMES OPPERMANIS ONE OF SYDNEY’S LEADING OBSTETRICIANS AS WELL AS A MAD-KEEN ULTRA RUNNER. YOU CAN CHECK OUT HIS WEBSITE,WWW.DROPPERMAN.COM.AU

OR CONTACT HIS ROOMS AT HURSTVILLE PRIVATE HOSPITAL: 02 9570 5599.

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EACH MONTH WE BRING YOU NEWS AND RESULTS FROM JOCK ATHLETIC ATHLETES, HERE AND ABROAD.

RICKY PONTING (Cricket)

Was integral in the Tasmania Tigers

winning the Sheffeld Shield Final,

also claiming the prize of player of the

year in the Sheffeld Shield Season.

This win marked his frst ever win for

Tasmania in his 20 years of playing

Shield Cricket. Well done mate.

MARK MILLIGAN (Soccer)

Defender Mark Milligan, was called

up by coach Holger Osieck to be in

the Socceroos squad playing in Spain.

He continues to impress as he tries

to secure a permanent starting berth

in the Socceroos frst 11. Keep up the

good work mate.

LUCAS McKENZIE (Running)

Is going from strength to strength,

with a 1st in the U9 High Jump and

5th in the 200m fnal at the NSW State

Little Athletics.

GUY LOWY (Cricket)

This young cricketer and his team won

the U12s T20 State Championship.

Awesome.

SURF LIFE SAVING

Some awesome results from NSW

Championships, including:

Ali Najem: 1st Open Mens & U19 2km Run

Jae Furniss: 1st U19 Ironman

Kendra Blattman: 3rd Wade Relay

Hannah Goman: 4th 2km Run, 1st W R&R

Mitch Palmer: 4th Open 2km Run

Brigitte Salib: 6th beach sprint fnal

Nathan Connolly: 8th Beach Flags

Jamyka Blattman: 11th beach Flags

Emily Eaves: 14th swim, 10th Beach Flags

TRENT BOULT (Cricket)

Has had an amazing run with the NZ

Cricket Team, spearheading their

attack in the recent Test Series Draw

against England.

EACH MONTH WE BRING YOU NEWS AND RESULTS FROM JOCK ATHLETIC ATHLETES, HERE AND ABROAD.

AUDREY AMIYA-HALL

This young lady is testament to the fact that patience and

persistence always pays off. Audrey (pictured centre), coming

back from injury, has been training the house down and getting

results to boot. She won the 9km Kuringai National Park run in a

blistering time of 34:29min. The following week she backed it up

to take 2nd place at the NSW Mountain Running Championships

in the Blue Mountains, running the 11km trail in 64:35min.

Well done Auds!

http://www.stevewaughfoundation.com.au