ENDURANCE CONDITIONINGFOR FAST BOWLERS

PLANNINGFOR RUGBY LEAGUE

3RD ANNIVERSARY EDITION

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I CANT BELIEVE THE MAGAZINE IS 3 YEARS OLD ALREADY- HAPPY BIRTHDAY TO US! WHAT STARTED AS A LITTLE IDEA HAS BECOME A FULL-BLOWN MONTHLY MAGAZINE THAT MANY TOLD ME WE WOULDN’T BE ABLE TO DO. THE TAKE HOME MESSAGE FROM THAT IS MANY PEOPLE WILL TELL YOU WHAT YOU CAN’T DO! DON’T LISTEN. WHO CARES WHAT OTHER PEOPLE SAY, ALL THAT MATTERS IS THAT YOU BELIEVE YOU CAN DO IT!

THANKS TO ALL THAT PUT IN THE HARD YARDS TO GET IT DONE EVERY MONTH. FIRSTLY MEL CAMPBELL (A VERY LUCKY WOMAN) FOR HER RELENTLESS EFFORTS EACH MONTH, JULES AND LOZ FROM KISS THE SKY FOR QUICK BUT BRILLIANT DESIGN, CLAIRE MALLETT FOR HER PART IN THE EARLY DAYS AND ALL OUR A-GRADE CONTRIBUTORS WHO MAKE THE MAGIC HAPPEN.

HAPPY BIRTHDAY! BY THE WAY INSIDE, ELOISE COMMITS TO THE COMMONWEALTH GAMES, WATTO GETS THE RUGBY LEAGUE PRE -EASON UNDERWAY, DAN GIVES A VULNERABLE INSIGHT INTO THE RELENTLESS COMMITMENT OF A COACH AND ATHLETE + SO MUCH MORE.

EDITOR’S LETTER

SRI LANKAN NATIONAL KALINDU KARIYAWASAM STRIKES A BOWLING POSE DURING A REGULAR AFTERNOON TRAINING SESSION PRACTICING BOWLING CONDITIONING. KALINDU’S DEDICATION TO HIS TRAINING IS IMPRESSIVE, RARELY MISSING A SESSION. POTENTIAL SRI LANKAN CRICKETER IN THE MAKING.

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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, Empirica Research, Rebecca Gawthorne, Peter Hadfield, Lauren Kitchen, Siobhan McCarthy, Paul Watson, Eloise Wellings

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ENDURANCE CONDITIONING FOR FAST BOWLERSJock Campbell

MY PURSUIT OF EXCELLENCEDan Atkins

PLANNING FOR RUGBY LEAGUEPaul Watson

The bike leg of the Hamilton Island Triathlon takes in the airport runway - awesome! This years event is on Sunday 17 November. Get there!Image: Delly Carr, dellycar.com.au

Cover Image:

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BRING IT: CHEERLEADINGEmpirica Research

PUTTING IT OUT THEREEloise Wellings

THE OFFSEASONLauren Kitchen

NOVEMBER 2013 7

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

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THE PROTEIN FACTORRebecca Gawthorne

ATHLETE NEWSJock Athletic

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ENDURANCECONDITIONINGFOR FAST BOWLERS

I’VE BEEN ASKED MANY TIMES OVER THE PAST COUPLE OF YEARS WHY ARE OUR FAST BOWLERS BREAKING DOWN CONSISTENTLY! MOST PEOPLE ASKING ME THE QUESTION ARE ALWAYS LOOKING FOR THAT ONE KEY ANSWER THEY’RE PROMOTING AND AS I’VE SAID IN MANY ARTICLES IT’S NOT ONLY ONE REASON, BUT A HOST OF MANY. OVER THE NEXT FEW MONTHS I WILL TAKE A CLOSER LOOK AT WHAT A FAST BOWLER NEEDS PHYSICALLY, HOW THEY SHOULD DEVELOP THIS AND A FEW SESSIONS YOU CAN ADD FOR YOUR TRAINING TO MAKE IT HAPPEN.

All images courtesy of Phil Hillyard

NOVEMBER 2013 9

JOCK CAMPBELL

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What is endurance?Simply put, it’s the body’s ability to maintain elevated heart rates for long periods due to physical exertion, anywhere from 2 mins to 7 hours for a cricketer. You may also have heard it termed the aerobic or cardiovascular energy system.

How is it involved in fast bowling & cricket?From the results that the Bupa Tracker have shown us, like Peter Siddle covering 36.2km in one Test match innings, averaging over 120 beats per minute heart rate for the whole time (7 hours), and Brett Lee maintaining heart rates over 170 beats per minute during each over, it’s clear there is a large endurance component in the game of cricket and particularly fast bowling.

Cricket is a running based game:James Pattinson runs into bowl, David Warner runs to the ball in the field, Mike Hussey runs to back up throws and between the wickets, so ideally cricketers need to do a great deal of running to prepare physically for cricket. Best to keep off the roads and hard surfaces - we play cricket on grass, although sometimes in the sub continent the ground feels as hard as concrete. To reduce the risk of injury, run on grass, trail or soft sand.

What did the top players do?Brett Lee runs in the soft sand which is far more forgiving for his ankles after 6 operations; Glenn McGrath, Michael Clarke and Matty Hayden used to power up the sand hills. McGrath also had a love hate relationship with the rower. Brad Haddin loves his boxing and Ricky Ponting used to run, ride and row to get himself prepared for this area of cricket preparation.

Can you get it just from bowling?As bowlers have limits on the amount of deliveries they bowl each week, it is difficult to get enough conditioning, whilst allowing the body to repair from bowling.

There’s up to 12-15x the bowlers body weight going through the front foot each ball when bowling, and far less when running or cross training.

It’s very difficult to quickly and consistently stress the aerobic system and improve it

MOST RECENTLY I’VE BEEN QUESTIONED ABOUT AEROBIC TRAINING FOR FAST BOWLERS:ARE THEY DOING ENOUGH RUNNING TO HARDEN THEM UP FOR BOWLING?

ONE BOWLING COACH EVEN SUGGESTED THEY SHOULD GO FOR AN HOUR ROAD RUN THE DAY BEFORE A TEST MATCH.

NOVEMBER 2013 11

through bowling alone. However, adequate bowling volumes and intensities that you reach in matches must be prepared for in training.

YOU CAN’T EXPECT TO BOWL UP TO ONLY 60 BALLS IN TRAINING AND THEN COPE WITH BOWLING 20-25 OVERS IN A DAY – THAT DOESN’T MAKE SENSE.

Considerations AND how to train: As cricketers have a great deal of energy systems and skills to train they must make the most out of every second for training. So to train in season we need to use cardio vascular training in two ways: FIRST, make it part of a recovery session, where it can be non- running activities the day after the match, or day before. Endurance training done at a light to moderate intensity will help reduce muscle soreness, increase energy levels and maintain the cardiovascular system. So as a

recovery activity, a 20-30minute exercise bike session or 15-20 minute jog can be added in with your pool stretching and ice baths for great recovery results. SECOND is to really stress your endurance or cardiovascular energy system with high intensity interval training. This is the best way to get a solid training session that will really boost your endurance levels in a short period of time. These have the added benefit of keeping you lean and the unwanted body fat levels down for a cricketer. After a good warm-up try 4-6 x four minute high intensity efforts, with one to two minutes recovery between each effort.

REMEMBER TO ALWAYS LOOK TO PROGRESS YOUR INTENSITY AND NUMBER OF EFFORTS AS YOU GET FITTER SO YOU KEEP IMPROVING.

JOCK CAMPBELLIS A SPORTS SCIENTIST, ELITE STRENGTH & CONDITIONING COACH & LEVEL 3 ATHLETICS COACH. FROM 2000 -2005 JOCK WAS THE HEAD STRENGTH AND CONDITIONING COACH FOR THE AUSTRALIAN CRICKET TEAM. DURING THIS PERIOD THE TEAM WAS WORLD CHAMPIONS IN BOTH TEST MATCH (NO. 1 IN TEST RANKINGS) AND ONE DAY CRICKET (WORLD CUP WINNERS 2003 AND NO.1 IN WORLD RANKINGS); IT WAS THE MOST SUCCESSFUL PERIOD IN THE TEAMS HISTORY. FOR MORE ON JOCK , CHECK OUT HIS WEBSITE JOCKATHLETIC.COM OR EMAIL EZINE@JOCKATHLETIC.COM

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MY PURSUITOF EXCELLENCEDAN ATKINS

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The last 5 months have been hard for me. I have taken a new role for my career to progress, I have left my home state that I love dearly, I bleed maroon blood (the true colour of Queensland spirit, my home state). But life has taught me challenges are best taken on when you step outside your comfort zone.

I have possibly taken on the worst possible situation when you think of it: I left my family.I did something that most people couldn’t even fathom. I left my pregnant wife. I left my heart and my sole purpose in life, my children, to chase my dreams. I’ve missed birthday parties, forgotten family holidays and skipped family occasions. I made choices to be an insular recluse. I live alone and have suffered alone for month on end.

A few months ago I was with my best friend from school days and he had this to say to me from across the table: "I am worried about

you". I was no longer fun to be with and that I was in danger of losing it all - family, friends the lot! An intervention was needed.

I could have become angry, or defensive, even bitter. 'Doesn’t he know how hard it is to be at the top in this bloody sport?' Don't they know what it takes to get there?' However, deep down I knew he was right. I respected the fact that he cared enough about me to address them. I can become pretty grumpy. I am always tired and I go to most training sessions with a mental intensity that seems too much for most to handle. I was pushing the limits and extremes beyond what most thought were healthy. It costs me athletes and friendships.

THESE ARE THE DEMONS I FACE AS A PROFESSIONAL COACH ON A DAY TO DAY BASIS. WHO AM I DOING THIS FOR? HOW MUCH IS TOO MUCH? WHY AM I DOING THIS? HOW CAN I BE SO SELFISH? WHAT'S THE SACRIFICE FOR? WHY DOES MY FAMILY STAY WITH ME?

I think of the countless birthday parties I have missed or nights out I have sidestepped, lack of family getaways because of the endless search for excellence, almost forgetting my wife’s birthday because I was too busy thinking about what’s next. The list is endless and even somewhat out of control.

IN TRIATHLON WHETHER IT IS AS A COACH OR AN ATHLETE WE ALL AIM FOR GREATNESS. I’VE HAVE JUST RETURNED FROM THE WORLD TRIATHLON CHAMPIONSHIPS AND I’VE HAD TIME TO SIT BACK AND TAKE INTO ACCOUNT ALL THAT IS NECESSARY TO SET THINGS UP, WITH GREAT HINDSIGHT, TO SPEND THE NEXT YEAR PLANNING FOR A DAY OF GREATNESS.

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I had a great squad in Queensland, something that executed brilliance often but I needed more. Something that could challenge my being.

It boils down to this: I believe I was born with an inordinate amount of drive and determination. From an early age as an athlete, I never followed the norm - I would sit at home and watch sports - any sports - and study the movement of athletes rather than the ecstasy of winning. Call it unhealthy if you want, but that is the way I viewed sport. I wanted to be the best whilst being the most efficient.

Becoming a professional coach has been no different and every State, National or Olympic level coach can attest to this. If you want to be an Olympic champion it’s all about that little extra you have done in your preparation that will set you apart from your competitors. Can this become obsessive? Am I obsessive? Absolutely. But if your dream is to reach the podium, you had better be obsessive about your journey.

IN THE WORDS OF ALISTAIR BROWNLEE, EVEN IF IT MEANS GETTING INJURED, "I'D PREFER TO HAVE THREE OR FOUR CRACKING YEARS OF WINNING STUFF THAN HAVING 10 YEARS OF BEING AVERAGE". AVERAGE PEOPLE DO AVERAGE THINGS.

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Doing what we do as coaches or athletes sets us apart because we are willing to do that little bit extra that might take us to the top. It is certainly not a balanced way to live and it is certainly not normal but then those words are generally not used for anyone who is striving for greatness. It is about the extra effort that you’re willing to put in that others aren’t.

And so my lifestyle comes from constant judgment from others, my family included. People will say you are crazy or that you are going too far. Maybe they are jealous that they do not have the drive or opportunity I do, maybe they are too lazy to succeed in their own lives or maybe they are right. Every top coach is a little crazy, a little obsessive, a lot selfish and certainly not quite the norm.So that leads me to my choice of it all. How can all this selfish pursuit of the Olympic dream be justified?

I look at as many Olympics Gold Medallist’s as I can and study how they won. I try to study what did they do different to the silver medallist. Surely it was luck? I doubt that very much. I can see winning - I breathe it, eat it, spend my days dreaming of that feeling, day in day out. An Olympian should smile before going to sleep every night feeling that feeling of achievement- the feeling that fuels us keeps us chasing “the pursuit of happiness”.While at times I know that what I do is unbelievably selfish, I also know that I inspire others through what I coach. And as I turn my hand to other things like coaching coaches, I find that I can use my experiences to really

THE 2012 OLYMPIC GOLD MEDALIST, ALISTAIR BROWNLEE

DAN ATKINS IS THE A NATIONAL TALENT COACH FOR WA & SA FOR TRIATHLON AUSTRALIA, HEADING UP THEIR HIGH PERFORMANCE PROGRAM. HE HAS SOME 25 YEARS EXPERIENCE AS A TRIATHLON COACH AND ATHLETE.

NOW BASED IN WA, YOU

CAN CONTACT DAN DIRECTLY: DANATKINS08@GMAIL.COM

propel and inspire people to challenge themselves in their own lives, to go on a journey of self discovery that I have through sport. That for me is what justifies my seemingly selfish pursuit to be at the top. So in short, we need to pursue our dreams take on the challenges of life and SUCCEED.

So when my mate told me he was worried about me, I did not take a few weeks off. I plastered a smile on my face and got back to training that afternoon, back to where I belong in my insanely desperate life as a professional triathlon coach. The place I have always pursued my dreams and as a consequence have experienced some celebration with my truly wonderful athletes across a wide and life-humbling planet.

Please do not get me wrong, I have taken note that I need to be more grateful of my situation and celebrate the joy in my sport more, even if Mr. Grumpy might rear his ugly head from time to time.

BUT WINNING IS A DRUG AND MY HABIT IS UNCONTROLLABLE.

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PAUL WATSON

PLANNINGFOR

RUGBY LEAGUE

MACRO CYCLE #2 - GENERAL PREPARATIONM

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PERIODISATION IS SIMPLY THE BREAKDOWN OF THE TRAINING AND COMPETITION YEAR INTO BLOCKS OF TRAINING ADAPTATIONS, LEADING TO THE PEAKING OF PERFORMANCE DURING THE FINALS SERIES. RUGBY LEAGUE TEAMS MUST CONTINUALLY HEAD TOWARD IMPROVEMENTS IN ALL AREAS OF PROFESSIONALISM IN THE COACHING AND STRENGTH AND CONDITIONING AREAS. BY USING SCIENTIFICALLY SOUND ATHLETIC PREPARATION, TEAMS ARE LOOKING TO STAY AHEAD OF THEIR OPPOSITION

AND IMPROVE EACH INDIVIDUAL ATHLETE AS WELL AS AVOID INJURIES.

MACRO CYCLE #2 - GENERAL PREPARATION

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FOR A LOOK AT ALL 6 PHASES OF PLANNING FOR RUGBY LEAGUE, CHECK OUT THE “PLANNING FOR RUGBY LEAGUE” ARTICLE IN ISSUE 10.

THIS PERIOD FROM NOVEMBER THROUGH TO THE CHRISTMAS OFFLOAD PERIOD IS WHERE LARGER VOLUMES OF WORK ARE DONE. IT CAN VARY DEPENDING ON MANY FACTORS BUT USUALLY LASTS BETWEEN 4-10 WEEKS.

WHEN PERIODISING ANY TRAINING PLAN THE NEED FOR AN ANALYSIS OF THE SPORTS ENERGY SYSTEMS NEED TO BE ASCERTAINED. RESEARCH REVEALS THE FOLLOWING:

“Rugby League Football is a physically demanding, full contact, team sport in which players are required to compete, in a challenging contest involving frequent bouts of high intensity activities such as running, passing, tackling, wrestling and kicking” (Killen et. al, 2010)

“Rugby League involves frequent bouts of high intensity exercise separated by bouts of low intensity exercise during match play”. (Mclellan et al, 2010)

• 70% ATP-CP (short term) – Short sprint or a tackle

• 20% Oxygen Independent (intermediate) – Set of six tackles

• 10% Oxidative (long term). (Duthie et al, 2003) – The Game

• Strength, Power and Speed Work Rest Ratio for outside backs = 1:6 (Not reflecting the most demanding periods of the game). (King et al, 2009)

MACRO CYCLE #2 - GENERAL PREPARATION2

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ASK YOURSELF WHAT YOU ARE TRYING TO ACHIEVE AND WHAT YOUR DESIRED OUTCOMES ARE. THEN YOU HAVE TO DETERMINE HOW MUCH TIME YOU HAVE AND HOW YOU WILL PERIODISE THIS TRAINING.

PLANNING PHASE

My first suggestion is always to ask yourself “what are your training philosophies?” This helps you, after a needs analysis, to determine what type of training you are going to implement.

“More than one road leads to Rome” said the great Julius Caesar. This is certainly true of any team that has success as no two teams will train the same. So after ascertaining your training philosophies start to write your plan.

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RUGBY LEAGUE

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PAUL WATSON HAS BEEN AN NRL STRENGTH AND CONDITIONING COACH FOR 15 YEARS, AS A MEMBER OF JOHNNY LANG’S STAFF AT THE CRONULLA SHARKS AND PENRITH PANTHERS, BEFORE HEADING TO THE UK TO WORK WITH THE HUDDERSFIELD GIANTS AND THE LONDON BRONCOS.

Aerobic base and strength endurance is built during this period. Consisting of three/four field sessions weekly, with conditioning, skill building and the playing of designer games making up the bulk of the field sessions. This starts to lay the platform the season will be built on.

Weight Training and wrestling sessions are also performed with General Prep training implemented. This consists of body building, strength gaining and wrestling technique being emphasised. In the weight room we concentrate on strength endurance or bodybuilding to complement the running training and to build size. Split routines are used with a four-day split of Legs, Shoulders and Biceps/ Chest, Back and Triceps. This also builds the base needed for the strength/power work. Again each program is individualised if an athlete with good training history needs more power or strength they will start on that program.

Speed work is essential in this period to correct technique and lay the speed platform down. Usually speed work is performed first followed by some speed endurance work. Agility and skill work are also covered throughout the sessions to build specific qualities. Running sessions consisting of discontinuous interval running can be performed twice weekly. These intervals vary in length but are mostly in the 200m and less range consisting of intervals with little rest. This allows leg speed to be maintained while emphasizing

the aerobic energy system. Speed endurance is also starting to build with these sessions.

ONE SESSION PER WEEK SHOULD BE SPENT ON HILLS RUNNING BUILDING STRENGTH ENDURANCE IN THE RUNNING MUSCLES AS WELL AS AEROBIC CONDITIONING. THE HILL’S ALLOW INTENSIVE RUNNING THAT DOES NOT BREAK PLAYERS DOWN PHYSICALLY OR REDUCE MUSCLE MASS. HILLS GIVE NO HARD POUNDING BUT VERY HARD WORK.

This cycle finishes with a 12/14-day offload period and Christmas break. The players are pushed by high intensity workouts in this first cycle so the break allows their bodies to repair and recover.

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CHEERLEADING IS A RELATIVELY NEW SPORT IN AUSTRALIA. MUCH AS IT PAINS MANY OF US TO USE THIS CLICHÉ, THE RELEASE OF BRING IT ON IN CINEMAS IN 2000 HELPED TO KICK-START AWARENESS OF AND INTEREST IN CHEERLEADING IN AUSTRALIA, AND IN THE THIRTEEN YEARS SINCE IT HAS GROWN FROM BEING A SMALL-SCALE OFFSHOOT OF GYMNASTICS CLUBS TO AN INDEPENDENT SPORT IN ITS OWN RIGHT WITH A THRIVING PRESENCE ACROSS THE COUNTRY.

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EMPIRICA RESEARCH

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AT THE END OF NOVEMBER, ALMOST 6,000 AUSTRALIAN ATHLETES WILL CONVERGE ON THE MELBOURNE CONVENTION & EXHIBITION CENTRE FOR THE AUSTRALIAN ALL STAR CHEERLEADING FEDERATION (AASCF) NATIONAL CHAMPIONSHIPS.

These athletes will represent over 500 teams from every state and territory in Australia, and for many of them, this is the end of their season. For others, their performance at Nationals can be a stepping stone towards the opportunity to compete at the World Cheerleading Championships in 2014.

Australia has been sending representatives to world championship competitions for a while now and is a recognised contender at the international level. But whatever the goal for each team, and whatever their results, what all of them will have in common are the hundreds of hours they have spent working on the two and a half minute routine they will put on the floor at Nationals.

IN TWO AND A HALF MINUTES MY TEAM WILL BUILD THREE PYRAMIDS, PUT UP THREE STUNT SEQUENCES, THROW AT LEAST THREE SETS OF BASKET TOSSES, TUMBLE ALL OVER THE FLOOR AND DANCE OUR HEARTS OUT FOR THE FINAL THIRTEEN SECONDS.

We are an international co-ed level 6 team. This means that when we build pyramids, they need to be two and a half people high (around fourteen feet tall, give or take). Our stunts need to invert – that is, we need to go upside down to get into the stunts, to get out of the stunts, or ideally both. Our basket tosses also need to invert, and should twist as well, as our tumbling passes need to do.

To make all of this happen we train together because the routine requires the complete cooperation of over twenty people doing the right thing in the right place at the right time. We also train apart because the sport demands that we all take responsibility for our contribution to the routine and the team. So when we talk about putting blood, sweat, and tears into our training, we mean it very literally. Cheerleading is most definitely a contact sport and there are very real risks involved in what we do and in how far we push ourselves. A full catalogue of the various hurts and injuries to our team just this season would take some time to get through and making

CHEERLEADING IS ALSO OFFICIALLY A SPORT. IN MAY 2013 THE INTERNATIONAL CHEER UNION (ICU) BECAME A NEW MEMBER OF SPORTACCORD. THIS BRINGS CHEERLEADING A STEP CLOSER TO ONE DAY BEING AN OLYMPIC EVENT (AND YOU CAN’T IMAGINE HOW EXCITED WE ARE AT THE PROSPECT).

last-minute substitutions and changes to routines shortly before competitions is not unusual.

We have competed at four other competitions this season to try to be as prepared as possible for Nationals – to get used to performing for a crowd, going through the process of warming up for competition and getting closer to a point where doing a skill in competition feels no different and is no more difficult than doing it in the familiar surroundings of the training gym. Every competition is different and for every competition we’ve faced different challenges, the easiest being just coping with the heat in Brisbane. The hardest is when an athlete is hurt on the floor. Twice now we’ve had to stop our music due

to injuries occurring during the opening of our routine. At the first competition of the season one of our athletes injured her knee in a tumbling pass (requiring a knee reconstruction) and at State two of our athletes collided during a tumbling pass, concussing the smaller of the two.

On both occasions, as soon as the injured athletes were looked after we prepared and went on again.

How we have looked after our injured athletes on the floor and how we have managed the resultant emotion and adrenaline to go on and complete our routines without them is something that makes me immensely proud of my team. While cheerleading itself can very

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easily become an addiction, the people you cheer with even more readily become family, and that environment of care and support is really what makes what we do possible. Getting closer to Nationals we will be working harder than ever. It’s our last chance this year to show what we can do, and after a whole season together, we owe it to everyone on the team to do our part to make sure we’re at our best.

It’s our last two and a half minutes. We have to make it count.

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

Thismonth’sarticleiswrittenbyourveryownEmpiricacheerleader,HannahCapes.

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Proudly supporting and informing

the local community since 1960

www.theleader.com.au

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PUTTING IT OUT THERETHERE’S SOMETHING A LITTLE BIT TERRIFYING ABOUT PUTTING YOUR GOALS OUT THERE FOR EVERYBODY TO KNOW. ON THE TERROR SCALE, IT’D BE JUST BELOW BEING CHASED BY A WATER BUFFALO IN UGANDA. THE MEMORY OF THIS INCIDENT LAST YEAR STILL MAKES MY HEART RACE.

ELOISE WELLINGS

MY NEXT GOAL ISCOMMONWEALTH GAMES IN

GLASGOW, 2014.THERE, I SAID IT!

NOVEMBER 2013 37

WOMEN INSPORT & EXERCISE

All images courtesy of Jonathon Wellings

www.birdandbee.com.au

I have a happy 5 month old little girl who I would die for, let alone get very soft around the edges for. Motherhood is a trip. It is the single, most demanding job in the world and my mothers group was pleased to hear that it’s far more exhausting than training for the Olympics. It doesn’t even compare.

MY FIRST RUN AFTER HAVING INDI WAS, IN A WORD, SLOPPY. EVERYTHING JUST FELT SO SOFT AND WEIRD.

I had an emergency Caesarian so it was like my organs were jiggling about all over the shop. Organs not the only things jiggling...I got about 200m down the road before realizing I might need to double up on the bra so I ran back home, donned the extra crop top and went out again- “twins” feeling supported- for 30 minutes. I ran for 30 or so minutes most days for a few weeks before I ran into Jock, who offered to help me out in the gym and get me strong again so that I can keep injuries at bay. Perfect timing really,.I needed

some guidance as to how this was going to work best so I could nurture my little India and still have a future running career. I’m blessed that, at the moment, little Indi likes to sleep in so it allows me to got to training for a few hours in the early morning before she wakes up.

The first gym session with Jock was humbling. I’ve always been cardiovascular fit, but strength is where I’ve lacked so trying to

IN THE PAST 16 YEARS OF MY RUNNING CAREER I’VE NEVER BEEN IN SUCH A VULNERABLE AND UNFAMILIAR POSITION, IN THAT I’VE NEVER HAD SO LONG OFF RUNNING AND I’VE NEVER BEEN SO OUT OF CONDITION. ALL IN THE NAME OF LOVE.

NOVEMBER 2013 39

hold a 3 minute plank on the first session was “eyeballs out”. The great thing about strength work is that you can progress pretty quickly as long as you’re consistent in doing the sessions.

THE SOUND OF JOCK’S VOICE SAYING “60 PUSH-UPS”

DOESN’T MAKE ME WANT TO THROW UP ANYMORE.

But there’s still a long way to go, somewhere along the nine months of being pregnant and let’s face it the first few months of motherhood- 12kg of extra weight attached itself to my person. Having lost about half of this so far I’ve got about 6kg to go. But to be honest, even as an athlete with self diagnosed OCD (Obsessive Compulsive Disorder), I don’t like to obsess over a number on the scales. I’ve weighed myself just twice in the last 5 months because...

WOMEN INSPORT & EXERCISE

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A) I like to go by how I feel when I run. It’s not the most logical nor the most scientific (I’m a sports scientist’s worst nightmare) because my sport relies on being lean to run at your best but I’ve been doing this for long enough to know when I’m race fit and so I just focus on the process of getting fit- the training- and know that the result of the training will be that I’ll be fit to race well!

And B) with a baby, ain’t nobody got time for dat!

I HAVE, HOWEVER, HAD TO CUT THE HABIT OF EATING HALF A BLOCK OF DARK CHOCOLATE EVERY NIGHT AFTER DINNER.

Lets call it a new mum’s “I made it through the day...I’m so exhausted give me sugar NOW” habit. A nightly celebration of sorts. It’s a tough habit to crack, especially when you’re hubby is a sucker for items on special at Woolies and he brings home no less than 20 blocks of mint intense goodness...But it can be done.

JUST WRITE“GLASGOW 2014”

ON THE FRIDGE.

ELOISE WELLINGS

IS AN OLYMPIC 10,000M AND 5,000M TRACK ATHLETE, HAVING REPRESENTED AUSTRALIA AT THE LONDON OLYMPIC GAMES. EL IS ALSO THE FOUNDER OF THE LOVE MERCY FOUNDATION. TO KEEP UP TO DATE WITH EL, YOU CAN FOLLOW HER ON TWITTER OR FACEBOOK. TO LEARN MORE ABOUT ELOISE’S FOUNDATION, VISIT

LOVEMERCYFOUNDATION.ORG

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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:

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THE OFFSEASONIT’S THAT TIME OF YEAR AGAIN WHERE MOST OF THE PRO CYCLING PELOTON ARE ENJOYING SOME WELL EARNED REST TO RECOVER PHYSICALLY AND MENTALLY FROM A LONG SEASON RACING AROUND THE WORLD.

LAUREN KITCHEN

NOVEMBER 2013 43

THE OFFSEASON

DURING THE OFF SEASON I BELIEVE IT IS VERY IMPORTANT TO TAKE SOME TIME TO DO NOTHING AND REFLECT ON THE SEASON JUST PAST IN ORDER TO EVALUATE THE SUCCESSES AND THE HARD TIMES. THIS ALLOWS THE MOTIVATION TO FLOW BACK AND REFRESH FOR NEW GOALS AND NEW CHALLENGES FOR THE NEXT SEASON.

The offseason is also an important time for me to catch up with my sponsors, particularly Rydges Port Macquarie and Zebu Bar and

Grill also Port Macquarie, to give back some of the support they have shown me this year! It is always so nice to head home after a long season on the road.

My off season this year will essentially run from the end of September until the Noosa Criterium on November 2nd.

This year I decided to stay based in Europe and head back to Australia a little later than most and enjoy a week-long trip to the Greek Isles with my good friend Carlee Taylor. Greece was a great trip with nice weather and nearly no tourists!

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NOVEMBER 2013 45

LAUREN KITCHEN IS A PROFESSIONAL ROAD CYCLIST WITH THE WIGGLE HONDA PRO CYCLING TEAM. YOU CAN KEEP UP TO DATE WITH LAUREN’S RACE RESULTS & PROGRESS THROUGH WIGGLEHONDA.COMOR CHECK OUT HER BLOG AT LAURENKITCHEN.COM

After a few extra weeks in Holland I then turned my attentions to my exams for my University of New England, Bachelor of Planning degree. For this semester’s exams I sat in Rotterdam shortly after returning from Greece.

AFTER MY EXAMS IT WAS TIME FOR TO START THINKING ABOUT 2014, MY GOALS, PLANS AND TRAINING IN ORDER TO MAKE SURE I STEP UP AND REACH EVEN HIGHER THAN THIS SEASON. TIME TO GET BACK INTO THE GYM AND START COMMENCING THE LONG RIDES TO BUILD UP MY BASE KILOMETRES, WITH THOSE LONG RIDES OF UP TO SIX HOURS.

Luckily Australia, and particularly Port Macquarie, is a wonderful place to do this!

Shortly I will return to Australia to begin what I see as my 2014 season beginning with the Noosa Crit before commencing specific training to build up for the all-important Australian Nationals in early January.

It is always so nice to head home after a long season on the road and I look forward to seeing everyone on the road and at the cafes around Port Macquarie!

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REBECCA GAWTHORNEPROTEIN IS BY FAR THE MOST COMMON TOPIC OF DISCUSSION AMONG THE ATHLETES THAT I ADVISE. AND FOR GOOD REASON! PROTEIN IS AN ESSENTIAL NUTRIENT IN OUR DIETS AND IS FOUND LITERALLY EVERYWHERE IN YOUR BODY PLAYING MANY VITAL PHYSIOLOGICAL ROLES. BUT WITH PROTEIN’S IMPORTANCE AND POPULARITY COMES CONTROVERSY AND CONFUSION.

BUILDING MUSCLEBuilding lean muscle mass requires appropriate training to promote muscle strength and hypertrophy. And an adequate diet to complement this training is necessary. To gain muscle, you need a positive energy balance from the right foods, so there is always appropriate fuel available to the body to build muscle, as well as energy for daily living and recovery from your training.

PROTEIN – THE BASICSProteins are made up of amino acids. There are 20 different amino acids, nine of which your body can’t make, so they must come from the food you eat. Protein from animal food contains all essential amino acids, while plant protein doesn’t. By combining a wide variety of protein-containing food into your diet, you can obtain all the essential amino acids your body needs.

> HOW MUCH DO YOU NEED TO MAXIMISE MUSCLE GAINS AND PERFORMANCE? DOES MORE PROTEIN EQUAL MORE MUSCLE MASS?

> SHOULD YOU CUT CARBS?

> WHAT IS THE BEST TIME TO EAT PROTEIN-RICH FOODS?

TheProtein Factor

SO I THOUGHT TO DISPEL SOME MYTHS SURROUNDING PROTEIN AND GIVE YOU THE FACTS ON PROTEIN AND YOUR MUSCLES.

NOVEMBER 2013 47

SOURCES OF PROTEINMeat (red meat, seafood, poultry), dairy products and eggs are excellent sources of protein. However, many plant foods (such as legumes, soy products, nuts and some grains) also contain significant amounts of protein and can contribute a large proportion to your total daily protein intake. Each of the following foods in the table below provides about 10g of protein. These foods have moderate-to-low fat contents and are rich in other nutrients.

ANIMAL FOODS PLANT FOODS

2 small eggs 4 slices (120g) wholemeal bread

30g (1.5 slices) reduced fat cheese 3 cups (90g) wholegrain cereal

70g cottage cheese 2 cups (330g) cooked pasta

1 cup (250 ml) low-fat milk 3 cups (400g) cooked rice

200g reduced fat yoghurt 3/4 cup (150g) lentils or kidney beans

35g lean beef, lamb or pork (cooked weight) 200g baked beans

40g lean chicken (cooked weight) 120g tofu

50g grilled fish 60g nuts or seeds

50g canned tuna or salmon 300ml soy milk

100g soy meat

HOW MUCH PROTEIN DO YOU NEED?You can calculate how many grams of protein you need per day using your body weight and the table below. Strength and endurance athletes have greater protein to promote muscle growth and repair following exercise, as well as to fuel exercise.

GROUP PROTEIN INTAKE (G/KG/DAY)

Sedentary men and women 0.8-1.0

Elite male endurance athletes 1.6

Moderate-intensity endurance athletes (a) 1.2

Recreational endurance athletes (b) 0.8-1.0

Football; power sports 1.4-1.7

Resistance athletes (early training) 1.5-1.7

Resistance athletes (steady state) 1.0-1.2

Female athletes ~15% lower than male athletes

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NUTRITION

THE BIG QUESTIONSDOES MORE PROTEIN= MORE MUSCLES?

Protein is key to building muscle. But protein alone does not directly all turn into muscle. Having twice the amount of protein you require does not (unfortunately) mean your muscles become twice as big, twice as fast. Protein consumed beyond what you require for muscle growth will be used directly for fuel or stored as fat if you already have enough energy.

ONE OF THE BIGGEST MISTAKES ATHLETES MAKE IS TO CUT OUT MAJORITY OF CARBS FROM THEIR DIET.

SHOULD I CUT CARBS? CARBS ARE ESSENTIAL WHEN IT COMES TO BUILDING MUSCLES BECAUSE:

1) CARBS STIMULATE THE MUSCLES TO ABSORB AMINO ACIDS FROM PROTEIN THROUGH INCREASING THE HORMONE INSULIN

2) CARBS REPLENISH FUEL STORES TO PREVENT MUSCLE BREAKDOWN

3) CARBS CONTRIBUTE TO THE POSITIVE ENERGY BALANCE NEEDED TO BUILD MUSCLE AND RECOVER FROM TRAINING

To build this type of muscle takes more energy

than just protein alone!

NOVEMBER 2013 49

WHAT ABOUT PROTEIN SUPPLEMENTS?GENERALLY, YOU CAN OBTAIN ALL THE PROTEIN YOU REQUIRE FROM A GOOD MIXED DIET. HOWEVER, YOU MAY BENEFIT FROM A SUPPLEMENT IF YOUR TRAINING LOAD IS HIGH AND YOU ARE UNABLE TO GAIN ALL YOUR NUTRITIONAL NEEDS FROM FOOD ALONE.

PROTEIN SHAKES The benefit of shakes is convenience. They are quick to prepare, transportable and available directly after training. But remember you need to consume with a carb source, so if your protein shake doesn’t have carbs, make it on milk or eat with a piece of fruit or slice of bread.

WHEY VERSUS CASEIN Whey protein is rapidly digested, resulting in fast protein synthesis. So have these pre- and post-training. Conversely, casein is slowly digested, so if you’re looking to bulk up, have one before bed. Remember, good eating and drinking practices cannot be replaced by a powder or pill, no matter what level athlete you are. Supplements cannot compensate for poor food choices.

REBECCA GAWTHORNE IS AN ACCREDITED PRACTISING DIETICIAN. FOR MORE INFORMATION, EMAIL:

REBECCA.GAWTHORNE@GMAIL.COM

OR CHECK OUT HER WEBSITE

REBECCAGAWTHORNE.COM.AU

CAN I EAT A BIG STEAK AT DINNER AND GET ALL THE PROTEIN I NEED?

Recent research has shown that the timing of your protein intake is just as important as total protein intake over the day. One meal can’t provide all your protein requirements because your body can only absorb so much protein at one time. Therefore, you need regular, frequent protein-containing meals and snacks to create an optimal environment for muscle gain.

Eating a snack providing a good source of protein and carbs both before and immediately after training sessions will help increasing production of anabolic hormones, prevent muscle breakdown and promote muscle growth. Within 20-30 minutes of finishing a session, you need 10-20g of protein and an equal amount of carbohydrates. Suitable pre- and/or post-training snacks include a tub of yoghurt, glass of milk, a fruit smoothie or lean meat sandwich.

AND REMEMBER: IF YOU SKIP A MEAL OR SNACK, YOUR BODY WILL START TO BREAK DOWN YOUR MUSCLES TO USE AS ENERGY.

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LAURA JAMES (Running)

Is going from strength to strength in her

running, finishing 7th in the Melbourne

Marathon (5th Australian woman) in a

PB of 2:47hrs. Awesome!

DARYL TUFFEY (Cricket)

The former NZ International is

training and playing the house down

since moving to Sydney. Playing for

Bankstown, Tuffey took 5/44 with the

ball and 70 runs with the bat during a

recent spell.

AUDREY AMIYA-HALL (Running)

Audrey’s on a roll, winning the 8km

Spring Beach Classic and backing up the

following weekend to place 2nd in the

10km Brighton Beach Dash. She topped

off the month with a 2nd place in the

8km Oktoberfest Funr Run in Maroubra.

Awesome Auds! Also at the Brighton

Dash, JA junior STEPH KALAMVOKIS

came 2nd overall in the 2km event.

Great word Steph!

GRADE CRICKET

NATHAN FITZGERALD bowled Sutherland

1st Grade to a win last month, taking

5/40 of 32 overs.

SAMMY NEWMAN also gave Sutherland

3rd grade a hand in their recent win,

taking 4 wickets and scoring 49 runs,

while ALEX WATKISS took 3 wickets.

KALINDU KARIYAWASAM is starting

to reap the rewards from his training

efforts, taking 4 for with the ball for

Sydney Uni

RICKY PONTING (Cricket)

Having retired from all forms of the

game, Ricky has just released his

autobiography “At the Close of Play”.

Best of luck in the future, mate!

STATE ATHLETICS

ELLY O’DONOGHUE 8th in the 1500m

LARA SAUNDERS: 8th in 800m final

KAI HAMMOND: 8th in 800m final

BRIGITTE SALIB: PB in her 800m heat

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

GRADE CRICKET

NATHAN FITZGERALD bowled Sutherland

1st Grade to a win last month, taking

5/40 of 32 overs.

SAMMY NEWMAN also gave Sutherland

3rd grade a hand in their recent win,

taking 4 wickets and scoring 49 runs,

while ALEX WATKISS took 3 wickets.

KALINDU KARIYAWASAM is starting

to reap the rewards from his training

efforts, taking 4 for with the ball for

Sydney Uni

RICKY PONTING (Cricket)

Having retired from all forms of the

game, Ricky has just released his

autobiography “At the Close of Play”.

Best of luck in the future, mate!

STATE ATHLETICS

ELLY O’DONOGHUE 8th in the 1500m

LARA SAUNDERS: 8th in 800m final

KAI HAMMOND: 8th in 800m final

BRIGITTE SALIB: PB in her 800m heat

ALI NAJEM (Running)

On the comeback from a car

crash only a few weeks ago,

Ali had some great results last

month. He came 3rd in the

Spring Beach Classic 8km run

at Wanda Beach. The following

weekend he backed up to win

the 10km Brighton Beach

Dash. To round of the month,

Ali took on the Rebel 10km at

Homebush, coming home 9th

with a PB of 34mins amongst a

cracking field.

CHRISTIAN HALYARD (Hockey)

Christian was vice captain for NSW U14

hockey team who were undefeated

against Victoria and ACT recently. He

stayed at the Institute of Sport for 5

days in Canberra and said it was an

excellent experience!

MARK SIMPSON (Ironman)

After suffering for 12 months with

Glandular Fever, Simmo made a

comeback in the recent Coolangatta

Gold on the GC, finishing a respectable

20th. Great effort considering the

reduced lead-in time.

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

http://www.stevewaughfoundation.com.au