sunrun.coleclassic

Sydney’s Northern Beaches

swim

SUNDAY FEBRUARY 7

1km, 2km & 5km

coleclassic.com.au

run

SATURDAY FEBRUARY 6

7km, 10km

sunrun.com.au

Early bird

entries

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ENTER BOTH

& WINEnter Sun Run & Cole Classic to WIN a World Series Swims prize pack OR Virgin Active gym memberships valued at

over $1000

Rise to the challengeTake part in one of Sydney’s favourite community sports weekends, The Sydney Morning Herald Sun Run & Cole Classic presented by Virgin Active. Celebrate fitness, fun and fundraising for your community in our running and swimming events, as we showcase the best of what Sydney’s Northern Beaches have to offer. Get involved as an individual or with a team and a set yourself a New Year’s goal to remember.

The Sydney Morning Herald Sun Run presented by Virgin Active 7km and 10km courses will take runners along the spectacular views of the Northern Beaches from Dee Why to Manly and provide the perfect challenge to suit all abilities, from elites, to runners, joggers and pram pushers. This year, kids under 5 run free! So why not make it a day out for the entire family.

start times10km: 6.45am 7km: 7.15 am

Find out more sunrun.com.au

DEE WHYBEACH

NORTHCURL CURL

GR

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IN R

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PITT

WAT

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DOAKS AVE

HOWARD AVE

CA

RR

ING

TO

N P

DE

EVANS ST

QUEENSCLIFF RD

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RT

H S

TE

YN

E

SOUTHCURL CURL

FRESHWATERBEACH

QUEENSCLIFFBEACH

MANLYBEACHMANLY

CORSO

F

PITTWATER RD

S

PITT RD

SYDNEY RD

RAGLAN ST

VICTORIA PARADEWENTWORTH ST

MANLYLIFE SAVING

CLUB

7 km red

sunrun_coleclassic

SATURDAY FEBRUARY 67km, 10km

sunrun.com.au

www.budgysmuggler.com.au

®

KIDS under 5 run

FREE

HELP US REACH OUR TARGET

$150,000Set up your own everydayhero page

today and ask your family and friends to sponsor a charity

close to your heart

The Sydney Morning Herald Cole Classic presented by Virgin Active will once again see thousands of swimmers gather to take part in one of Australia’s largest ocean swims. The iconic event, which will celebrate its 33rd year giving participants the opportunity to test their abilities over our 1km and 2km swims, or rise to the challenge in our new 5km course.

start times (subject to change)

1km: 8am 2km: 10.30 am 5km: coming soon

SUNDAY FEBRUARY 71km, 2km & 5km

coleclassic.com.au

SHELLYBEACH

S

F

MA

NLY

BE

AC

H

FRESHWATER

BEACH

QUEENSCLIFF

BAY

5KMCOURSE

2KMCOURSE

1KMCOURSE

Find out more coleclassic.com.ausunrun_coleclassic

FundraisingDesign your perfect sporting weekend or sign up for a one dayer, and help raise much needed funds for over 800 charities, including Manly and Dee Why Life Saving Clubs. Find out more:

coleclassic.com.au/raising-money sunrun.com.au/raising-money

NEW

5km COURSE

Nutrition Tips from Susie Burrell Australia’s number one Dietician & Virgin Active ambassadorContrary to popular opinion, you do not need to be an elite athlete to benefit from recovering with the right fuel mix after training. In fact, if you are training several times each week as you prepare for the Sun Run and Cole Classic, in addition to balancing work and family commitments, a good recovery program is exactly what you need to ensure you haveenough energy to maintain your hectic schedule over the next few weeks.

TOP RECOVERY SNACKS• ½ Peanut butter sandwich

on grain bread

• Low fat chocolate milk

• Tub of Greek yoghurt

• Eggs on wholegrain toast

• Protein or carbohydrate snack bar

• Skim milk coffee

• Fruit Smoothie

Training PlansWith 10 weeks to go it’s time to kick your training into gear. Courtesy of Virgin Active Health Clubs, the Sun Run and Cole Classic have training programs for both running and swimming available to suit participants of all abilities. Reach your full potential come race day.

Download your full training plan here: sunrun.com.au/training coleclassic.com.au/training

Fancy a Free Gym Pass?If you’ve already entered either the Sun Run or Cole Classic you can enjoy a visit to one of the Virgin Active Health Clubs on us. Simply go to the event websites, fill in your details and one of the friendly team will be in touch to book you in.

To find out more visit: coleclassic.com.au/training sunrun.com.au/training

Ocean Swim Tips from Andrew ‘Reidy’ ReidBondi Rescue Lifeguard

Born and raised on the Sydney beaches Reidy knows the ocean like the back of his hand. Not only has he helped save hundreds of lives over the years, but swimming, paddling, surfing and triathlons are just some of his favourite ways to keep fit. Look out for him on the finish line at this year’s Cole Classic and check out his top tips to make this your best swim yet.

Know your ability Just because you can swim 1km in the swimming pool doesn’t mean you can swim in the surf. Make sure you do a few practise swims in an environment similar to the race.

Warm up Warming up before a race is crucial. It allows you to settle the nerves and relax in the water, gets blood into your arms and prepares you for the event. The irony is that new swimmers who need it the most are least likely to warm-up!

Check conditions They are always changing and wind can also play havoc with a course. Always take the routes in and out of the surf that will benefit you best.

Know your course Always check and double check you know where you’re going. Count the cans twice and then again a third time and know what directions you need to take. Also be aware that a course can change at short notice especially if it is windy.

StartsAlways practice your starts. In training your starts need to be quick and precise to build speed and skills. In a race bring your speed down to 80% and concentrate on lifting & looking to follow the best line! Anyone that tells you to start fast is a clown!

Lifting and looking Most people make the common mistake of following the leader and end up swimming further than they have to. Look for the swim cans, and if you can’t see them look 2, 3 or 4 times if necessary. You can practise this in the pool – try lifting & looking once or more per lap when swimming slowly.

Stroke In the ocean or choppy swims you will need to use a shorter, choppier stroke to compensate for bumpy conditions. There is no use gliding if the water is moving against you. A straighter arm recovery is also ideal as opposed to high elbow pool stroke. Hypoxic training for open water swimming is also critical to have a good set of lungs that will help going in and out of surf.