SMM 14-08-2013#001 EDITORIAL 01media.production.apnarm.net.au/img/media/pdf/Multisport_Mecca_August_14.pdfOscar Gatto, who finished last in the 2007 Giro, noted: “To finish the Giro

Wednesday, August 14

WHAT do Fabian Cancellara, Marianne Vos, Greg LeMond, Nicole Cooke, Jurgen Van Den Broek and TaylorPhinney have in common? Apart from the fact theyride bikes, they’re former junior cycling worldchampions.In September, we will find the champions of thefuture on the roads when Sunshine Coast riders DanFitter and Ryan Cavanagh compete at the UCI RoadWorld Championships in Italy.

By HELEN TSITOURIS

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Page 2 Sunshine Coast Multisport Mecca, August 14, 2013

Cavanagh, 17, claimed aspectacular victory in theU19 Oceania road thatsuggests the nation’s next bigcycling star is well on hisway.For Fitter, 17, hisdominating rides in theCycling Australia U19championships resulted ingold in the criterium andsilver in the time trial androad race.Coach Warren McDonald

knows their long-termambition is to progress to thesenior ranks.“Junior Worlds to these

boys is just a stepping stone,”Warren said.“I see a lot of junior ridersat worlds and they get starsin their eyes.“They think that’s it. It’snot it, it’s only a step. Youhave to keep improving, keepthat drive and keep thatdesire.”The Year 12 students –Daniel at Sunshine CoastGrammar and Ryan atMountain Creek High – havea strength of mind andpurpose. They have marriedtheir innate talent to thelearned gift of managing it.While their sporting world

is full of optimism, theteenagers are cautious of theroad ahead.“Most of the juniors burnout at this stage,” Ryan said.“You can overtrain butWarren does a stellar jobcoaching us.“There’s no pressure toperform. All the pressurecomes from ourselves.“If you have done thetraining and put in the hours,and you are feeling good, youknow you’ll be in a positionto do well.”The junior Australian teamwill depart August 20 toacclimatise in Italy ahead ofthe race.“We’ll do a few lead upraces in Europe. We’ll seehow we cope in the differentenvironment,” Ryan said.

Daniel stated his objectivefor his biggest one-day raceto date.“You have to treat it likeany other race,” Daniel said.“That’s how you got tothink of it. Give it your bestand hope everything turnsout right.”Former cycling coach MervMcDonald said theirselection in the world juniorteam is a massive boost forthe sport on the Coast.“It’s been a great day forcycling on the Coast andwhen this door closesanother door will open intheir cycling careers,” Mervsaid.“The rest of the juniors inthe (Sunshine Coast Cycling)club can take heart andinspiration from Ryan andDaniel. There’s no reasonwhy more can’t make it to theworlds.“There’s only five boys inthe squad who go to thejunior worlds and our two areon the Sunshine Coast.”Joining Ryan and Daniel inthe junior men’s team is Tom

Kaesler (SA), Robert Power(WA) and Ayden Toovey(NSW). The junior women’steam is Alexandra Manly(SA), Emily McRedmond(WA), along with Canberraduo Madeline Marshall andAlexandria Nicholls.Merv started the junior

development program on theCoast in 2006 said it has beena pleasure to coach the boys.“The last two years, we hadNick Shultz (now riding inFrance) and Brendan Hill (inBelgium). We must be doingsomething right.”Ryan’s mum JacintaMcCartin shared her fewinsights into cycling.“Watching Dan and Ryan islike a mathematical formula:Effort equals motivationtimes commitment,” she said.“It’s about emotional

resilience and certainly theups and downs that Dan andRyan had over the years withrivalry and the support foreach other has helped themprepare for this next jumpthat they are about to take.”To help with the boys’

Italian stepping stone to exciting careersFrom Page 1

Sunshine Coast riders RyanCavanagh (left) and Dan Fitter.

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$6000 costs to Italy, donationscan be made to SunshineCoast Cycling Club, BSB633000, account 147635965.Cited as “sendboystoworlds”.

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Sunshine Coast Multisport Mecca, August 14, 2013 Page 3

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SSPPOORRTTYY SSWWIIMMWWEAR FORWOMEAR FORWOMEN |EN | CLICLICK HCK HERETOSHOPOERETOSHOPONLINLINENE

WITH just over one week togo before the 7 SunshineCoast Marathon, we askedsome burning questions ofthe organisers for all thosetoeing the line next Sunday.Where is the best place topark?The best spot to park is theMari Street carpark oppositethe race precinct offAlexandra Parade. Alex SurfClub will be managing thesite and it’s free to park butthey will be requesting a goldcoin donation to go towardsthe club’s operations.Alternatively, there is lots

of on street parking aroundthe streets of AlexandraHeadland, Mooloolaba andMaroochydore. Please noteroad closures between4am-1pm and be courteous toresidents in the area by notparking on front lawns or

blocking driveways.Will there be a gear tent?Athletes can put all their

items in the dedicated geartent which will be open from5am.The tent is next to the

information tent, which isbetween the Alex Surf Cluband the skate park.What food will be available

at recovery?Runners will be able to

recover with a range of fruitsincluding apples, watermelonand banana available in therecovery area and will haveaccess to water and post-raceInfinit Nutrition electrolytes.Will there be any nutritionavailable on course?Nutrition on course will bea purpose-made mix drinkfrom Infinite NutritionAustralia. The blend isdesigned specifically for

endurance athletes andwarm conditions and is easyto digest with the right mixto keep energy levels highand to keep cramps at bay.When do race entries close?Entries close at 5pmSaturday, August 24.Can I change race distance?Yes, you can changedistance, until the field is fullor up until the entry closedate, please email yourdetails and change requestfrom the contact form.When will times be

available?Preliminary times will be

available shortly after thefinal competitor finishes at12pm.A list of event and

age-group winners will beavailable atwww.sunshinecoastmarathon.com.au by 5pm.

Countdown to stellar annual eventVITAL STATISTICSStart timesMarathon ...........................6amHalf marathon ...............6.20am10km .............................9.30am5km .............................10.30am2km...................................11amThe courses:The Channel 7 Marathon andMcDonald’s Half MarathonThe coastline of AlexandraHeadland, Mooloolaba andMaroochydore will form thebase of the course.The half marathon is two loopswith marathon entrantscompleting a multi-loopcourse.Westpac 10km, Love &Partners 5km & SunshineCoast Council 2kmStarting in front of AlexandraHeadland Surf Club, entrantswill follow the same course asthe marathon and halfmarathon entrants.


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THERE are not many riderswho would fight for thehonour to finish last. Thewooden spoon. The bitterend. Omega.Oscar Gatto, who finishedlast in the 2007 Giro, noted:“To finish the Giro is alwaysbetter than abandoning. Noone remembers the ridersfrom third to the third to thelast. For this reason I foughtto arrive last.”The maglia nera – theblack jersey – was awardedfrom 1946 to 1951 to the lastrider in the Giro.The last winner wasGiovanni Pinarello, who laterfounded the famous bicyclecompany based in Treviso.His story is about heart

and a love of bikes.Coolum Cycles owner BobBrady is a story too of heartand a love of bikes.Bob, 59, was in Italy last

month to see Pinarello’slatest bikes and the manhimself.“Giovanni is not real well

now,” Bob said. “He’s goingon 91 and has alzheimer’sdisease.“He lives above one of the

shops and comes down everyday with a walking stick.“The Pinarello family andthe Wiler boys (founded byPietro Dal Molin in 1906) stillhave input into craftingframes.“They are in theboardroom designing models

and work with theirengineers to put it on paper.“They’ve been in theforefront of cycling for a longtime and if you look backover time, Pinarello wouldhave won more races thanother brands put together.And they still are...and thathelps but it’s the style of thebike and it’s a beautiful biketo ride.”In today’s image and

performance-consciousmarketplace, nothing mattersas much as having the rightequipment.Bob stocks “anythingproper Italian” – anythingItalian will turn heads andarouse ardent admiration.Look around his shop and itlooks more of a showroomfilled with premium brandsand cutting-edge styles ofPinarello, Wiler, Campagnolo,

Castelli, Sidi, De Rosa,Fondriest and more.In fact you could ride out ofhis shop in Italian gear fromyour helmet to your shoesand a bike with a framecomplete with Italiancomponents.But what makes cyclists

love bike shops, more thanour love for the bike itself isthe passion that Bob and his

Keeping the Italian passion alive

Noosa’s Mike Johnson, Giovanni Pinarello (centre) and Bob Brady. Photo: Contributed

By HELEN TSITOURIS

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mailto:[email protected]





wife Barb put into their shop.Bob is often tinkering onbikes at the back of hismeticulously clean workshop.He’s an unsung hero to manycyclists who come in withdestroyed derailleurs andsnapped cables, or even justfor a chat.He’s been based in hisCoolum Cycles for 20 yearsand has a loyal customerbase.“People won’t let me close

so I may as well keep going.”I see a glimpse of passionand devotion when he isasked of the early days andthe improvements we canexpect to see for bikes.“There’s been a few rollout the door and there’s beena fair bit of change,” he said.“In the earlier days it wasthe SGI lever from thedowntube shifters and eventhe friction shifters, now it’sthe electronic levers that area drastic change.“I didn’t think I would say

this but there’s no going backfrom riding electronic.“I’ve ridden a few differentgroupsets that’s forsure.“Now we are justabout to go tohydraulic discbrakes on roadbikes so that’sanother thing. It’snever ending.He says theinnovative road bikeof the moment isWiler’s Cento 1 Air.It is designed as anaerodynamic roadbike. “It almostlooks like a timetrial bike.”Bob started riding 35 years

ago to keep fit to race 500ccand 250cc Ducati and Yamahamotorbikes at Surfer’sParadise raceway andLakeside.“Most of the motorcyclistsback then either ran or wentto the gym to get fit.

“These days every motorsport person you want tomention trains on a pushbikeoff season.“I reckon I started that.“I got too old for racing themotorbikes and I just carriedon racing with the pushbikes.“Some even compete on

them and even race afterretiring from professionalmotorsport.“It’s a good thing. You arenever too old for pushbikes.”He turns 60 next year butthe memories of his earlytraining days are as vivid asever.“About 20 or 30 years ago,

you can ride anywhere andwave to everycar that wentpast. Now we areat the mercy ofthe motorists.“I like ridingthe northerncoast aroundNoosa, Cooroy,Nandroya,Eumundi. Youhave to stick tothe safer roadson particulardays. You don’tdo Coolum-Yandina Rdduring the week.

But 30 years ago, it was theonly road to train on.”Five years ago, he suffereda heart attack while riding atBli Bli.Fate was on his side that

day as he was riding with anurse who saw the warningsigns and responded quickly

to help Bob.“That was a close one. I’m

still above the ground,everyday above the ground isa good day.“You are better off on the

green side of the grass.”

“I’ll be 60 next year. I’ll goup a category so that willmake it easier to race. I’ll bethe juvenile in the category.”He won’t be fighting last

place. Numero uno is hisgoal.

Still racing with unyielding devotion

Coolum Cycles owner Bob Brady on the tools.

VITAL STATISTICSPast maglia nera winners:Luigi Malabrocca (1946,1947), Aldo Bini (1948), SanteCarollo (1949), Mario Gestri(1950) and Giovanni Pinarello(1951).■ In 1952, Giovanni Pinarellowas paid six months in wagesto forfeit a spot in theBottecchia team. Theentrepreneurial Pinarello wenton to build a global bike brand.

From Page 4

“I didn’tthink Iwould saythis butthere’s nogoing backfrom ridingelectronic.”




NOOSA’S Kim Beckinsaleenjoys pushing her body fordays on end to the point ofdelirium.Kim is part of a growinggroup around the worldcompeting in 24-48 hourraces. And with no breaks tosleep and having to eat anddrink on the run, Kim said bythe second day her mind canplay tricks on her.“You see things that aren’treally there,” she said. “You’lllook at an object like a treeand it will turn into a humanbeing or a fridge orsomething and some weirdstuff goes on.“That’s because your bodyis so tired but you learn howto handle that after a while.”Kim started out competingin triathlons and representedthe Australian Elite TriathlonTeam from 1996-97 followingsecond and third-placings inthe former Australian StGeorge Triathlon Series.She also won the 2003 35-40

Age Group WorldChampionship Triathlon inQueenstown before a bikeaccident in 2004 saw the45-year-old Sunshine Beachphysical education teacheralmost give the sport away.“I was hit by a car when I

was riding home during biketraining and fractured my

back,” she said.“I was in hospital for a

week but, because I was sohealthy, I recovered quickly,but I started getting moreinvolved in the adventuresports after that.”Kim is now a leading figure

in adventure sports,highlighted by her win at lastweekend’s Hells Bells 24 hourrace where competitorsnavigate their wayunsupported through anarduous 100km course that isonly revealed to them two

hours before the race.“I guess I’m breaking all

the rules about ageing,” shesaid.Kim will compete in the

highly regarded X-Teraadventure race in Oahu inOctober.

Adventurous type breaks the ageing rulesBy ANTHONY BRAND

Noosa adventure-racers Jan Leverton and Kim Beckinsale (right) in action.

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SELECTING the wrongsaddle can literally be a painin the rear end.There are wide rangingoptions depending on whatyou ride and performanceintentions.Saddles have two types ofcushioning, gel or foam, andthe length and width varies.For mountain bikers, seatsare generally easier to find.There are a range of brands,but finding a comfortableposition is simpler due to themore upright position andflat-bar design.But things can be a vastlydifferent for road riders andtriathletes.Cyclezone’sJohn Carey(picturedright) saidcomfort canbe dictated bythe correctbike fit – eventhe bestsaddles in the world can feeluncomfortable if their basicset-up is wrong.“You need to achieve sitbone pressure to achievecomfort,” he said.“The softer the seatgenerally the worse they arefor you. It can take a coupleof months for sit bones to‘acclimatise’…depending onhow often you ride.”Sit bones are the boneyprotrusions in your backside,their official name is Ischial

Tuberosities.Attaining support correctlyon the sit bones isparamount, and Johnrecommends Specializedsaddles due to the brand’sextensive medical researchinto the subject.“Cut-out” seats can helpwith perineal numbness byincreasing blood flow to thearea.Specialized has threewidth sizes for men 130mm,143mm and 155mm, as well asa trio for women including143mm, 155mm and 163mm.

But some men can find bettercomfort on women’s seats,and vice versa.The Cyclezone team use an“ass-ometer” system to findthe perfect width to suit yoursit bones.“Width of the nose can be

critical, enabling betterpatella tracking which canaffect pedallingperformance,” John said.Triathletes in particular

can have issues achievingcomfort due to their lowposition with their upperbody on time trial bikes and

roadies with aero bars.Specialized recently

released the Siterospecifically for triathletes,which allows a rider to selectthe most comfortable locationalong the length of the sitzone and reduces pressureon soft tissue.In general, John has this

advice: “Put up with sit bonepain, as you do not want thatpain anywhere else. If youcan achieve that, it’s theideal…your sit bones willcome good after a shortamount of time.”

Don’t get bummed being uncomfortable

The new Sitero from Specialized is specifically designed for triathletes.

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DESPITE what the growingnumber of supplementmanufacturers will try andconvince you, there is nomagic pill or potion that willsubstitute for a great trainingprogram, well planned eatingstrategy, and positive sportspsychology.However, if you have got allof these fundamentals sorted,and take your sport fairlyseriously, there are a coupleof ergogenic aids that havegrowing research suggestingthey may be useful undercertain conditions, for thoselooking for an extra edge.CaffeineCaffeine is a compoundthat is found naturallyoccurring in the leaves, beansand fruit of some plants. It iswidely consumed by a largeproportion of the adultpopulation in Australia in theform of coffee, tea, coladrinks, energy drinks andchocolate.It has long been believed tohelp improve athleticperformance, and until 2004was listed on the WorldAnti-Doping AgencyProhibited List. It has sincebeen removed based on therecognition that caffeineenhances performance atdoses that areindistinguishable fromeveryday caffeine use, andthat the previous practice ofmonitoring caffeine use viaurinary caffeineconcentrations is not reliable.WADA does, however,continue to test urinarycaffeine concentrationswithin its monitoringprogram to investigatepatterns of misuse ofsubstances in sport.Caffeine is rapidly

absorbed into thebloodstream and has anumber of effects on thebody’s tissues and organs.The actions may varybetween individuals andinclude both positive andnegative responses.Research in recent yearshas shed more light on thelikely ways in which caffeineassists performance, and haschanged therecommendations for its useas an ergogenic aid.Caffeine can enhanceperformance in a widevariety of sports includingendurance sports (>60 min),brief sustained high-intensitysports (1-60 min), and teamand intermittent sports.There is a lack of availabledata to determine whether itcan help in skill sportsinvolving low intensityexercise and in single effortsinvolving strength or power(effects appear to be smalland limited to certain musclegroups). The long term use ofcaffeine to enhance trainingperformance also requiresmore work.A variety of regimes ofcaffeine intake, includingconsumption before andduring exercise, can enhanceperformance. New researchalso suggests that caffeinedoses as low as 2-3mg/kg canbe effective.Different people reactdifferently to caffeine intake.

Secret nutrition weapons revealedBy LORNAGARDEN

Accredited sportsdietitian

Although caffeine mayenhance sports performancein most people, some peopledo not respond at all, andothers may experience anegative reaction. Ingestingcaffeine before and duringexercise should always betrialled during training.The major benefits ofcaffeine on exercise capacityand performance appears tocome from its effects on thecentral nervous system. Itwas previously thought thatcaffeine enhances enduranceperformance because itpromotes an increase in theutilisation of fat as anexercise fuel and “spares”the use of the limited musclestores of glycogen.However, studies now show

that the effect of caffeine on“glycogen sparing” duringendurance exercise isshort-lived and inconsistentand that not all athletesrespond in this way. Theeffects on the central nervoussystem appear to reduce theperception of fatigue andallow optimal work loads tobe maintained for a longerperiod.There are a variety ofprotocols of caffeine intakethat can enhanceperformance. These includethe consumption of caffeinebefore exercise, spreadthroughout exercise, or latein exercise as fatigue isbeginning to occur. Different

protocols may achieveoptimal performanceoutcomes even in the samesport or individual. The bestprotocol will be determinedby the particular event, howpractical it is to consume acaffeine containing productduring the event, and theindividual preferences of theathlete.When choosing caffeine

containing products it is veryimportant to remember thatthe caffeine content can varyconsiderably. The caffeinecontent of hot tea, coffee andiced coffee varies widely,depending on the brand, theway that the individualmakes their beverage, andthe size of their mug or cup.The take home message forathletes with regard tocaffeine is that while it hasthe potential to reduce theperception of effort in a widerange of sporting situations,athletes do not need toconsume large doses of

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caffeine, or in fact, consumemore caffeine than the rest ofthe Australian population, toachieve their sporting goals.Athletes who want to use

caffeine to enhance sportsperformance should trial itsuse in different trainingsituations and develop asupplementation strategythat uses the lowest effectivecaffeine dose.NitratesRed juice beforecompetition has a whole newmeaning with researchshowing some useful effectsfrom a pre-training shot ofbeetroot juice.A growing number ofstudies are reporting thatnitrates can improve exerciseperformance by reducingenergy cost, therebyincreasing energy efficiency.It is believed that nitratesin food are converted to nitricoxide in themouth and thestomach, andit is nitricoxide that hasbeneficialeffects onsportsperformance.Nitrates are highest ingreen, leafy vegetables suchas celery, lettuce, rocket,spinach and beetroot.Beetroot juice is aconcentrated and palatableway of ingesting nitrates andso is used in much of theresearch.Studies reporting benefitshave used around 300mgnitrates, taken up to twohours prior to enduranceexercise, although moreresearch is needed todetermine ideal timing anddosages. This amount ofnitrate can be found inapprox. 250-300g of nitrate

rich vegetables such asrocket, spinach, bok choy,broccoli or beetroot.Alternatively around200-500ml of beetroot juicewill offer similar doses (lessfor beetroot “shots”).CreatineCreatine is a compoundwhich is found in muscleseither as free creatine or ascreatine phosphate. Weturnover about 2 grams ofcreatine a day, and thiscomes from dietary intake(animal muscle foods such asmeat, poultry and eggs) andfrom that manufactured byour bodies from amino acids.Creatine phosphate is animportant component for theresynthesis of adenosinetriphosphate (ATP) which isthe primary fuel sourceduring maximal exercise (e.g.5-10 second sprints).There have now been manystudies published that

indicate that creatinesupplementation canincrease musclecreatine content andimprove exercisecapacity andperformance. Themost consistent

evidence is for creatinesupplementation improvingrecovery between repeatedbouts of high-intensityexercise with short restperiods (e.g. weight training,resistance training).It does not appear to be ofany benefit to endurance oraerobic activities, possiblyeven being detrimental as aresult of small weight gainsassociated with creatineloading.Creatine supplementationis generally taken in aloading regime consisting of20-30g of creatine per day forabout five-seven days.Generally, this is split into

four or five 5g doses over theday to help sustain plasmacreatine levels. Eating a largeamount of carbohydrate(about 70-100g) with eachdose increases creatineuptake via the stimulatoryeffects of insulin, so it is agood idea to have thecreatine doses along with ameal or a carbohydrate-richsnack.A smaller daily dose of 3-5g

can be taken however, thiscan take up to a month formuscles to become loadedwith creatine.Typically, creatine loadingincreases total creatine andcreatine phosphate by 25%above resting levels. Theresponse is individual andsome athletes may improvetheir stores by 50%. Someresearch has suggested thatathletes whose levels areinitially lowest mightrespond best tosupplementation. Obviouslyonly those who can achieve asubstantial increase inmuscle creatine levels willshow improved performance.Creatine loading is

associated with an immediateweight gain of about 1kgwhich is likely to be as aresult of fluid stored with thecreatine inside the musclecell.A number of athletes

continue to gain weight(often more than 5kg) overthe next months, and believethis to be mainly musclegain. This is likely to be dueto the athlete training harder

and more effectively whenloaded, particularly in thegym. Researchers areinvestigating whether thereis any direct increase inmuscle protein synthesis orincreased cellular volume, inresponse to creatinesupplementation.Supplementing with

creatine will provide only asmall improvement inperformance in a smallnumber of people, and ismost suitable for thosecompeting at a high level, inrepeated sprint typeactivities. Long term use inathletes is still beingevaluated.In summaryKeep in mind that manytrials on ergogenic aids aredone in laboratory settingsrather than real lifesituations. This means thatthe recommendations madenow are likely to bere-evaluated as moreresearch becomes availableon athletes in training andcompetition situations. It isalso important to rememberthat almost all research iscarried out on adults, andthis information should notbe extrapolated to children oradolescents.Remember, the foods andfluids you have each day willhave a far greater effect onyour performance than anysupplement will, so make thetime to prepare fresh,nutritious meals and snacksand to meet your fluid needseach day.

Lifting the lidon supplements

Supplement Possible benefits How much?Nitrates & Beetrootjuice

Reduce energy cost in endurance

sports

About 200‐500ml beetroot

juice or 1 beetroot shot around

2 hours before exercise

Creatine Small increase in performance in

repeated sprint type activities

20‐30 g of creatine per

day for around 5‐7 days to load

then maintenance dose of 2‐5

g/day. Eating a large amount of

carbohydrate (about 70‐100 g)

with each dose can increase

creatine uptake.

Caffeine Reduce the perception of effort in

variety of sporting situations

including endurance events

A variety of regimes of caffeine

intake, including consumption

before and during exercise, can

enhance performance. New

research also suggests that

caffeine doses as low as 2‐3

mg/kg can be effective. May

only be beneficial for some

people.

From Page 10



WITH the warmer weatherfast approaching, there’smore people hitting the gymsto prepare for summer.And almost as universal as

the water bottle is the smartphone or music player.So it’s only natural thatapp makers are throwing amyriad of options at thoselooking to track their fitnessprogress.There’s everything fromapps to count how manysteps you take to thoseshowing you how to do situps better.Here’s a look at some ofthe best.1. GARMIN FITThis app uses the GPStracker on your phone totrack your speed, distanceand elevation. It will alsocalculate how many caloriesyou’ve burnt using yourweight, height and age, andyou can listen to your ownmusic while you run. $0.99,iOS, Android.2. MYFITNESSPALTake the stress out ofweight loss by tracking howmany calories you've eatenwithout having to crunch thenumbers yourself. Monitorwhat you eat using thebarcode scanner or bysearching the database ofmore than three millionfoods. Free, iOS, Android.3. STRAVA CYCLINGA GPS tracker with adifference: not only does thisapp measure your speed,distance and elevation as youcycle, it also allows you tocompete with other cyclistswho have ridden the same“segment” of road or trail. Italso helps you to suss out thebest nearby cycle routes.Free, iOS, Android.4. NIKE TRAINING CLUBWant to get fit but don’tknow where to begin? TheNike Training Club appprovides you with a range ofworkout routines based onyour own fitness level andtargeting specific areas of the

body. Working out for setperiods ranging from 15-45minutes will unlock bonusregimes, recipes and fitnesstips. Free, iOS, Android.5. FITOCRACYAn app that provides areward system for anyonestruggling with motivation.The aim is to get to thehighest level possible bylogging the exercises you'vedone and earning points thatget you past the levelthreshold. You can also postFacebook-style updates. Free,iOS, Android.6. GYMPACTIs your gym membershipproving to be a waste ofmoney? Set yourself a targetnumber of gym visits withina period of time and you canearn money by reaching yourtarget. You are fined everytime you miss a workout,

and, at the end of the week,the fines are redistributed toall the people who reachedtheir workout goal. Free, iOS,Android.7. COUCH TO 5KBelieve it or not, this

promises to get you running5km with ease in nine weeks.Starting with walking andlight jogging, its step-by-stepprogram aims to graduallyincrease your fitness as yougo from a beginner to aconfident runner in onlythree training sessions aweek. Free, iOS, Android.8. POCKET YOGAIf you find the idea of going

to an actual yoga class lessthan relaxing, then PocketYoga is the way to go. Usingboth audio and visualguidance, the app will guideyou through any of 27routines. $2.99 iOS; Android.

9. WORKOUT TRAINERThis app allows you to take

control of your own fitnesstraining, offering anenormous range of workoutroutines varying in length,intensity and target area ofthe body. Most routines havepictures to guide you and adigital personal trainer totalk you through it. Free, iOS,Android.10. IMUSCLEiMuscle offers a different

approach to toning up.Choose which muscles youwant to train from a detailedanatomical diagram and itwill suggest exercises.Instead of using pictures orvideos, the app provides youwith detailed animation ofthe muscles themselves, soyou know how to make thebest of the workouts. $1.99,iOS.

Getting fit just needs some app-lication

There are a range of apps to help reach fitness goals. Photo: John Howard




THE colourful tutus, wigsand Hawaiian shirts soonbecame a distant, muddysmear on the cross-countrytrack.Mudfest left no clean face

or body in sight, as morethan 1000 braved the 2kmtrack for hours of fun anddirty madness on Sunday.Brown-stained participantstangoed through pits of mud,clambered over walls andslipped over obstacles at theinaugural event.While some as young asfour braved the mud andcross-country tracks by theirparents’ side, retirees as oldas 66 made their way throughslowly.The competitive scene wasmixed among the racesthroughout the day.Keen athletes set to takepart in Tough Mudder on theCoast next week started earlyand ran the track 10 timesover.Others consideredthemselves “buggered” onelap through.Jo Willimott and TrudiLynch, who travelled fromBrisbane for the event, usedthe track as a warm-up toanother muddy obstaclecourse next month.“This was in preparationfor Stampede in September,which is a similar thing heldin Woodford,” Ms Willimottsaid.

“The best part was notknowing what was in store.“All the preparation we didtoday was put our shoes onand we were off.”Event organising

committee spokeswomanMargaret Swierkowski saidfollowing the success of theinaugural event, it was likelyto continue for years to come.“The mud, I’ve been told, isrefreshing – which is never aword I’ve associated withmud before,” she said.“The response to the eventhas been remarkable.“Continuing on in futurewas our aim, and judging bythe response this year we’lldefinitely be doing that.”Mrs Swierkowski said

participants had travelledfrom as far as Sydney toattend the event.Mudfest was part ofImmanuel Lutheran College’sannual FruehlingsfestFestival.In its 32nd year, the festivalcelebrates the school’sGerman connections andwelcomes in the season ofspring.Mudfest was added to the

Fruehlingsfest program thisyear to add to the variety offun available to children atthe school, and the widerCoast community.The events are organisedby a group of volunteers fromthe Immanuel LutheranCollege’s Parents andFriends Association.

Perfect warm-upfor Tough MudderBy EMILY HAYNES

Josh Echenique,15, and Tre Lamont,15, enjoy the mud.Photos: Warren Lynam

Bayley Olsen and William Debinet.

Georgie Jones and SarahClegg.

Jo Willimott, Nathan Lynch,Kayla Lynch and Trudi Lynch.




THE “R.I.C.E.” regime hasbecome common knowledge,not only among healthprofessionals, but also withinthe sporting community andto a large degree the generalpublic, when it comes to thetreatment of soft tissueinjuries.“Acute trauma such assprains, dislocations orcontusions evoke numerousphysiological responses inthe injured tissue, such ashaemorrhage, elevated tissuemetabolism, a localinflammation reaction,odema and elevated tissuetemperature.”The acronym R.I.C.E.stands for rest, ice,compression and elevation. Itwas initially known as ICEback in the ’60s and ’70s, andthen seemed to progress toRICE in the ’80s. Now in thenew millennium you can seedocumentation of eitherP.R.I.C.E. or R.I.C.E.D. The“P” stands for prevention andthe “D” for diagnosis.R.I.C.E. – rest, ice,compression and elevationThe intentions of theR.I.C.E. regime are not to

the R.I.C.E. regime is toreduce the presence ofodema, and thus preventdelayed healing due to pooroxygenation. Odema is alsodocumented to reduce tendongliding and causes jointlining and ligamentousadhesions, as well as generalimmobility.It appears that the use of

Treatment stands the test of timeBy KATRINA

EGAN,PhysiotherapistPerformance

Physio & Rehab,World Surf Ski

Champion

AdviceEmail us: [email protected]

Clickhere to

visit Katrina’swebsite

speed healing, but to ensurethe body has the bestenvironment to have effectivehealing, in the shortestduration possible, andavoiding any complications.With the understanding ofinflammation and repair itcan be seen that the R.I.C.E.regime is targeting theinflammation, attempting tominimise this stage andtherefore promote the repairand remodeling phasesBefore focussing on thecompression aspect let uslook at the full picture ofRICE as it is intended to be acomplete package approachto the first aid of soft tissueinjury.Rest – this means specific

rest of the injured part.Ice – recommendations are

to apply ice wrapped in atowel over the injured site for20min, every two hoursawake for the first 48 hours.The goal being to decreasepain, swelling and bleeding.Compression – the key roleof compression is to reduceswelling and bleeding. Moreinfo below.Elevation – literature

suggests that elevation willassist in the reduction ofbleeding and swelling. Apaper looking at the arterialblood flow during elevationshowed that the arterialpressure was reduced withelevation and this in turnreduced blood flow. Theelevated foot showed signs ofvascular ischaemia.The use of compressionOne of the key objectives of To Page 15


http://www.watermansnutrition.com.au/

http://www.rehabphysio.com.au/


external pressure deviceshelp the body’s ownmechanisms to reduceinterstitial fluid, byencouraging lymphatic andvenous return.Pressure and blood flow –the theoryBefore reviewing theeffectiveness of the use ofcompression in the reductionof blood flow and odema, letus first gain anunderstanding of thetheoretical considerations ofpressure on blood flow. Thishas been very well explainedby Ashton in 1975, in a papertitled “The Effect ofIncreased Tissue Pressure onBlood Flow”.The greatest factordetermining the rate of bloodflow through a vascular bedis the diameterof the arterioles.The forcesacting upon thearteriole wallsdetermine thisdiameter. Verysimply that isthe intravascularpressurepushing thediameter out andthis is opposedby thesurroundingtissue pressurepushing thediameter in.If the surrounding tissuepressure is negative theintravascular pressure willhave a vascular expandingforce resulting invasodilatation, and if thesurrounding tissue pressureis positive this will result invasoconstriction. It isimportant to note this is asimplistic model, and thisrelationship is notnecessarily linear due to thedistensibility of the vascularwalls.The capillaries arevulnerable to changes intissue pressure due to their

intimate relationship toextracellular spaces. “Someinvestigators believe thattissue pressure has animportant autoregulatoryrole and have suggested thatin situations of elevatedtissue pressure, capillarycollapse rather thanarteriolar closure may be animportant factor in limitingblood flow” (Ashton, 1975).In 1983, Nielsen found thatif the compression on a bloodvessel were equal to that oflocal diastolic blood pressure,blood flow would cease.Evidence for the use of

compressionOn the field and in theclinics, sports practitionersuse elastic bandage to createcompression. Immediatelyfollowing an injury maximalcompression should be

applied in orderto stop bleedingto the site oftrauma. In therehabilitationstagecompression isuseful inminimising therisk of newbleeding andassisting in theprevention andreabsorption ofodema.Thorsson et al,

1987,investigated the effects ofdifferent compressiontechniques on blood flow inlarge muscles. Blood flow inthe thigh was measured intwo degrees of compression.The maximum compressionexerted a cutaneous pressureof 85mm Hg and caused animmediate ceasation of bloodflow. Moderate compressionexerted a pressure of 40mmHg and reduced blood flow byabout 50%. This externalpressure was transmitted totissue at least 3cm below theskin.SummaryIt is important to

understand that we want toprovide the idealenvironment for the repairand remodelling phase ofhealing. The presence ofodema for lengthy periods oftime interferes with properoxygenation, resulting inpoor healing.There is good evidence tosuggest that compression inparticular, reduces thepresence of swelling. Thiscan then be supported by restto reduce any furtherdamage, by elevation toreduce blood flow and by iceto decrease pain and slowdown metabolism.The use of compression isbest if immediate, and of astrong nature. Instead of theimmediate application of iceonto soft tissue injuries, theimmediate application ofcompression will lead to an

improved healingenvironment. In practice thiswould mean that following anankle sprain, a quadricepscontusion or a muscle tear afirm elastic bandage like theACE brand would be utilised.In the event of an anklesprain, specific compressionsuch as the horseshoe, wouldbe further advantageous.Ice should be applied over

the compression, as well asthe limb being elevated. After20min of ice it should beremoved, but thecompression should remainconstant.This is not newinformation, but does give usa better understanding ofeach of the roles of theR.I.C.E regime, and inparticular the importance ofcompression and the need forit to be immediate.

Compression helps improve healingFrom Page 14

“...theimmediateapplication ofcompressionwill lead to animprovedhealingenvironment.”

Advice Email us: [email protected]



SOMEWHERE enroute tomodern living the fun waslost.Yearning for luxuries,economy and practicality,combined with enthusiasticrevenue raising via all kindsof speed traps, drivingenjoyment has vanished.Climbing behind the wheelof Peugeot's new 208 GTirekindled passions of old thisweek.Billed as a reincarnation ofthe 205 GTi, which achievedroyal status among hot hatchfans three decades ago, thisathletic little hatch lives up tothe hype.For just under $30 grandyou get a pocket-rocket withoutstanding internal appealand a rewarding experiencebehind the wheel.We sampled the newcomer

last week on the road and thetrack and couldn't help butleave with a beaming smileon the dial.ComfortInviting and sporty, the 208GTi balances refinement withathleticism.Well finished with leatheracross the dash, theflat-bottom steering wheel,colour touch-screen and redhighlights which fade toblack on the door handlesand console create a point ofdifference.There are some hard

plastics through the cabinbut they are well hidden bymore prominent features.The driver has aninteresting set-up, with themain instruments set back inthe dash. It can take sometime to get accustomed, yetthe ergonomics work andreally negate the need tohave a head-up display, whichis becoming commonplacenowadays.Given its ability to get upand boogie, the best option isto have the digitalspeedometer central to drivervision, given how far awayyou sit from the instrumentbinnacle.Both front passengers are

cocooned into the sportingleather seats and even thoseabout 185cm have ampleheadroom. Things are muchtighter in the back and, likemost small hatches, the legroom quickly disappears ifthe front passengers arelanky.On the roadLittle more than a prod of

the right pedal generatesplenty of interest. Wrigglingand responding toacceleration with vigour, itimmediately feels like fun.This is a proven 1.6-litreturbo powerplant and withpeak torque available from alow 1700rpm it pulls nicely.Weighing just above 1100kg

the 208 GTi is a true weapon,which comes to the fore whenthe terrain gets twisty. Thechassis and suspensionset-up is taut and firm,although surprisingly suppleenough to soak up somechallenging mid-cornerbumps. It manages to walkthe tightrope of performanceand comfort.Partnered exclusively to aslick-shifting six-speedmanual, there are shortthrows between the cogswhile the clutch is wellweighted.Even under acceleration it

remains relatively quiet,allowing for some tyre

Pint-sizer reinvigorates driving pleasureBy GRANT EDWARDS

To Page 17

MotoringEmail us: [email protected]



rumble to enter the cabin butthe noise never requires thepassengers to yell duringconversation.We could handle animproved soundtrack fromthe exhaust to reinforce thesporting credentials.The steering is wonderfullydirect and sharp and, whenpushed hard on the track, theundersteer could becounteracted by extra powerto maintain grip.It's a brilliantlycontrollable little car.What do you get?The only option on the listis metallic paint, which costs$750. Everything else is partof the package, includingdual zone air-conditioning,17cm colour touch-screen, satnav, six-speaker stereo withtwo USB ports and an AUXplug, Bluetooth phone andaudio connectivity, alongwith leather wrapped gearshifter/steering wheel andpart-leather seats, all withracing red stitching.You even get a full-size

alloy spare, and five-starsafety.Other optionsThere are a few othersworth considering, includingthe Mini Cooper S ($42,990),Renault Clio RS 200 ($36,490),VW Polo GTi ($29,190),Citroen DS3 DSport ($29,740),Skoda Fabia RS ($27,990) ,Abarth 500 Esse Esse $34,990)and Ford Fiesta ST ($25,990).PracticalityGiven its dimensions the208 GTi is never going to befamily motoring. Four adultscan fit although much

depends on size and thewillingness of those up frontto sit a long way forward.The glovebox is small and

the cup holders are tight (youcan put bottles in the doors),but there are some handyspots for phones along withother goods and chattels.Boot space is surprisingly

good, and the seats fold forextra cargo space.There are bike racks on the

optional extras list, but yougot fit your ride inside withthe seats dropped.Running costsFuel consumption is cheapif you are careful: the officialaverage is about six litres forevery 100km. But even if youare heavy with the right footit should never get toooutrageous.Servicing is capped at $370for three years or 60,000km.

Parts can be expensive, so itpays to be wary out ofwarranty period.Funky factorThis is one fit little hatch.The 17-inch alloys fill thewheel arches, there is a blackglossy rear apron andmean-looking running lights.It looks muscular and

squat, with awesomerear-light design, brilliantcreases in profile and enoughdesign differences to make itstand out from the hatchcrowd.What matters mostThe good stuff: Tenaciousgrip and willingness to attackcorners, direct steering feel,acceleration punch, coolinterior finishes.What we'd like to see: Louder

exhaust soundtrack, bettercup holders, automatictransmission option with

paddle shifters.Warranty and servicing:Three year/100,000kmwarranty. Servicing is annualor 10,000km, capped at $370for three years or 60,000km.

Three decades on the legend has returned

VITAL STATISTICSModel: Peugeot 208 GTiDetails: Three-doorfront-wheel drive compactsports hatchbackEngine: 1.6-litre four-cylinderturbo petrol generatingmaximum power of 147W @5500rpm and peak torque of275Nm @ 1700rpmTransmission: Six-speedmanualConsumption: 5.9litres/100km (combinedaverage)CO2: 139 grams/km.Performance: 0-100kmh in 6.8seconds. 0-1000m 26.9secondsBottom line: $29,990.

From Page 16

Motoring Email us: [email protected]


http://www.cricks.com.au/


Liv/Giant have pushed the design boundaries with thistop-of-the-range Envie Advanced SL0. With full carbon clincherwheels with gold decals, gold saddle, gold bar tape and even goldbrakes. RRP $7999 and available from Spin City Cycles.

Hive SwimwearNoosaDreaming BeeRacey Bikini,$47.50 (sold asseparates). Getready forsummer withthis chlorine-resistantathletic cutbikini, ideal forthe pool orocean. Check itout at www.missmotivate.com.au

Check out this 2014 Pinarello Dogma 65.1, full asymetric, with super recordEPS Electronic Power Shift and Talon carbon bars. It retails for $14,500 atCoolum Cycles, 150 Yandina - Coolum Rd.

Betty Designs Little BlackShorts, $99.95. The onlyshort you'll need to tri, run,SUP, yoga, cycle and more.Designed to match yourjerseys and singlets, it's awardrobe staple. Visitwww.missmotivate.com.au

The latest and greatest...

The Forerunner 10 from Garmin is aGPS running watch that tracks

distance, speed/pace andcalories. It also identifiespersonal records and providesmotivationalong the way. It is availablefor $149. It also comes with acouple of simple trainingfeatures for runners who wantto take it that extra mile,including a Virtual Pacer,

which compares currentrunning pace to a target, and a

run/walk feature. By uploadingruns to Garmin Connect, runnerscan check progress on a map, getmore detail on each kilometre, andshare it with friends.

This women'sPinarello jerseyby SMS Santini is$140 at CoolumCycles.

The Propel Advanced SL aero bikes have been a massive hit sincetheir recent launch and Team Belkin demonstrated in the TDF thatthey can climb as well as they sprint. Now Giant have alsoreleased the Propel in Advanced Grade Carbon with Ultegragroupset options to bring this bike to a wider audience. RRP$4299 and available from Spin City Cycles.

All the gearEmail us: [email protected]


Sunshine Coast Multisport Mecca, August 14, 2013 Page 19Events planner continued next page.

Upcoming events...

Planner Email us: [email protected]

Click on the links for more informationGot an event? Email us at: [email protected]

Date Event Distance Location Website

August 17‐18 Tough Mudder 18‐20 km obstacle course. Caloundra South toughmudder.com.au

August 18 Maroochy River Paddle 17km paddling race, Dunethin Rock Scout Camp to

Sunshine Coast Kayak Club at Eudlo Creek. All

paddling craft welcome.

Dunethin Rock

Scout Camp

maroochyriverpaddle.com.au

August 24‐ 25 Rainbow Beach Double

Tri

Two events over two days. Each race 750m swim,

20km ride, 5km run.

Rainbow Beach theruninn.com.au

August 24 South‐East Qld 8‐hour

Adventure Race

Teams of two combine cycling, kayaking and running

(or walking), to navigate around a fun course

revealed only one hour prior to race start.

Ewen Maddock

Dam

iadventure.com.au

August 25 7 Sunshine Coast

Marathon and

Community Run Festival

2km, 5km, 10km, half (21.1km) or full marathon

(42.2km).

Alexandra

Headland

atlasmultisports.com.au

August 25 Sunshine Coast Cycling

Club Glasshouse Road

Race Championships

50km ride Glasshouse

Mountains State

School

sunshinecoastcycling.com.au

August 31 Wishlist Row for Cancer Kayaks, dragon boats, outriggers, skis, surfboats,

stand‐up paddles, junior ironmen and ironwomen,

corporate outrigger challenge and 000 emergency

services bonanza

Cotton Tree Park,

races on

Maroochy River

wishlist.org.au

September 7‐8 Glasshouse 100 100 mile off‐road trail run. Beerburrum glasshousetrails.com.au

September 14‐

15

The Stampede

5km or 10km obstacle course

Woodfordia,

Woodford

thestampede.com.au

September 15 Ironman 70.3 Sunshine

Coast 1.9km swim, 90km cycle, 21.1km run.

Mooloolaba usmevents.com.au

September 21 Kawana Waters

Saturday Swim

Open water swim: 1500m (three laps), 500m option,

wetsuits will be allowed

Kawana Waters qldtriseries.com.au

September 22 Queensland Tri Series

race one

QTS: 400m swim, 15km cycle, 4km run. Enticer:

200m swim, 7.5km cycle, 2km run. Kids: 100m swim,

2km, cycle, 400m run.

Kawana Waters qldtriseries.com.au

October 5 Sunshine Coast Cycling

Club Glasshouse time

trial

27km time trial Glasshouse

Mountains State

School



Club Caloundra

Criterium Club

Championships

Various distances, about 50 minutes Fred Chaplin Cct,

Bells Creek


October 13 Swisse Colour Run The “happiest” 5km fun run around will see

participants of all ages and fitness levels covered in

colour by the time they’ve completed the course.

Stockland Park,

Kawana Waters

thecolorrun.com


http://toughmudder.com.au/events/sunshine-coast-2013/

http://maroochyriverpaddle.com.au/

http://theruninn.com.au/page/9/Rainbow_Beach_Double_Triathlon.html

http://www.iadventure.com.au/

http://www.atlasmultisports.com.au/

http://sunshinecoastcycling.com.au/site/



http://www.wishlist.org.au/Events/WishlistRowForCancer-152/

http://www.glasshousetrails.com.au/

http://www.thestampede.com.au/brisbane-location

http://www.ironman.com/triathlon/events/asiapac/ironman-70.3/sunshine-coast.aspx

http://www.qldtriseries.com.au/


http://thecolorrun.com/australia/


PlannerEmail us: [email protected]

Upcoming events... Click on the links for more informationGot an event? Email us at: [email protected]

Date Event Distance Location Website


Club North Arm Road

Race

40km ride Nth Arm State

School, Nth Arm


October 19‐20 Bribie Tri Series race

one

Saturday : Active Kids and Active First Timers – 100m

swim/3km cycle/500m, 200m swim/5km cycle/1km

run, 250m swim/6km cycle/2km run. Sunday: Short ‐

300m swim/10km cycle/3km run; Long ‐ 750m

swim/20m cycle/5km run.

Bribie Island bribietri.com

October 20 Caloundra Community

Bank Just Tri It Series

Short: 300m swim/10km ride /3km run.

Long: 600m swim/20km ride/6km run.

Keith Hill Park

Golden Beach,

Caloundra

caloundratriclub.org.au

October 30‐

November 3

Noosa Triathlon Multi

Sport Festival

Olympic distance triathlon, as well as a 1km ocean

swim, and a run/swim/run event.

Noosa Heads usmevents.com.au

November 10 Caloundra Community

Bank Just Tri It Series

Short: 300m swim/10km ride /3km run.

Long: 600m swim/20km ride/6km run.

Keith Hill Park

Golden Beach,

Caloundra

caloundratriclub.org.au

November 17 Hervey Bay 100 2km swim, 80km ride, 18km run. Scarness

Foreshore

hb100.com.au

November 24 All‐Female Triathlon

and Fun Run Pink

Long: 300m swim/9km ride/3km run.Medium: 200m

swim/6km ride/2km run. Short: 100m swim/3km

ride/1km run. Kids: 50m swim/1.5km ride/500m

run. Fun run: 5km ‐ 2.5km and 1km dash (kids

under10 only).

Quad Park,

Kawana

triathlonpink.com.au

November 29 Coast Crusade

Mooloolaba

Ultimate urban adventure race, three hours. Teams

of two navigate their way through the Sunshine

Coast suburbs collecting “Checkpoints” using the

maps provided (minus street names of course). They

can run, walk or use public transport and there is no

set course.

Mooloolaba dareyouadventure.com.au

November 30‐

December 1

Bribie Tri Series race

two

Saturday: Active Kids and Active First Timers: 100m

swim/3km cycle/500m run; 200m swim/5km

cycle/1km run, 250m swim/6km cycle/2km run.

Ocean swim, 500m or 2km. Sunday: Short ‐ 300m

swim/10km cycle/3km run or Long ‐ 1000m

swim/29km cycle/8km run.


February 2,

2014

Gatorade Queensland

Tri Series Round 6

QTS ‐ 400m swim, 15km cycle, 4km run.

ENTICER ‐ 200m swim, 5km cycle, 2km run.

KOOL KIDS ‐ 100m swim, 2km cycle, 400m run.

Caloundra qldtriseries.com.au

February 8‐9,

2014


three




Ocean swim: 500m or 2km. Sunday: 300m

swim/10km cycle/3km run.


February 16,

2014

Mooloolaba Mile Ocean

swim

1.6km, 800m or 300m ocean swim Mooloolaba Main

Beach

weekendwarriorevents.com.au

March 1‐2,

2014


four




Ocean swim: 500m or 2km. Sunday: Short ‐ 300m

swim/10km cycle/3km run or Long – 750m swim,

20km cycle, 5km run.




http://www.bribietri.com/




https://sites.google.com/site/caloundratriclub/

http://www.usmevents.com.au/Triathlon___Multi_Sport/Noosa_Triathlon_Multi_Sport_Festival.htm

https://sites.google.com/site/caloundratriclub/

http://hb100.herveybaytriclub.org.au/

http://triathlonpink.com.au/events/fun-run-pink/sunshine-coast/

http://www.dareyouadventure.com.au/


http://www.weekendwarriorevents.com.au/

Documents

SMM 14-08-2013#001 EDITORIAL 01media.production.apnarm.net.au/img/media/pdf/Multisport_Mecca_August_14.pdfOscar Gatto, who finished last in the 2007 Giro, noted: “To finish the Giro