SMM 17-07-2013#001 EDITORIAL 01

SMM_17-07-2013#001_EDITORIAL_01Sunshine Coast Daily
Wednesday, July 17
FEATS up and down the slopes of Mount Cooroora over the past seven years are worthy of a name change. Mount Labinsky has a nice
ring to it… Talented long-distance runner
Neil Labinsky has dominated the annual Pomona King of the Mountain race and will be gunning for his eighth consecutive title next Sunday, July 28. But he has left the door ajar for
a newcomer to cause an upset. “I’m not putting any pressure
King guns for eight
Page 2 Sunshine Coast Multisport Mecca, July 17, 2013
on myself to make sure I win like I have in other years,” Neil said. “I haven’t been putting a big focus on King of the Mountain. Usually I would have been on the mountain for a few months…but I have only been up there a couple of times. “I have done everything I wanted to prove to myself.” Other racing priorities and the fact he holds the race record of 22:43 has the 34-year old (who celebrated his birthday yesterday, July 16) content with his mountain feats – he admits he wouldn’t be too disappointed to relinquish the title. There was a chance Neil would have missed his chance to defend the King of the Mountain crown had he and his wife not returned early from a working holiday to the UK in March. Yet it seems the change of plans and interruptions to training have not phased his form. In the last race of the cross-country series at Buderim he posted a personal best of 39:43 over 12km. That was followed by breaking the Sunshine Coast Run Series 5km record at Point Cartwright in 15:16 (see the story on page four). That alone proves anyone
wanting to be the quickest up
and down the mountain at Pomona will need to be on
their game. The iconic King
of the Mountain race started in 1958, when local footballer and railway porter Bruce Samuels ran to the top of Mount Cooroora and announced that he had done it in under and hour.
His claim brought some doubt from the locals who urged Samuels into declaring he would do it again, this
time under supervision. The race became a regular event for several years with races continuing into the 1960s, then in 1979 it was revived. While the mountain trek is
on Neil’s immediate agenda, his short-term plans are to improve his 5km times and run more marathons – and he is considering tackling the Sunshine Coast event. “I do like competing and
winning races. But doing a PB in a race motives me more than winning a race,” he said. “There are still a good few
years left in me.”
Can new blood win the coveted crown? From Page 1
VITAL STATISTICS A usual Neil Labinsky training week would see him run more than 100km, and up to 150km. He runs twice a day. One can include an easy jog for 5km with a few easy sprints. Another would incorporate a warm-up, fast 5km, and he would do that two or three times a week. Traditionally Neil has always done track work two or three times a week. Various sets include five or six 1km runs, 10x400s, 10x200s while speed sessions include 10x100s.
Neil Labinsky is shooting for his eighth consecutive Pomona King of the Mountain title.
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| women’s sportswear online | www.missmotivate.com.au
“...doing a PB in a race motives me more than winning a race.”
User: Grant.Edwards Time: 07-16-2013 08:24 Product: SMM PubDate: 17-07-2013 Page: EDITORIAL_02
Sunshine Coast Multisport Mecca, July 17, 2013 Page 3
ELITE athletes such as Brisbane’s Clare Geraghty love to run. The winner of numerous prestigious Australian distance and cross-country events doesn’t lack motivation to get out and pound the pavement. But sometimes a little bit of a “carrot” goes a long way for full time athletes without a swag of illustrious sponsors. “You have no idea how important prize money and incentives are to runners and athletes,” Clare said. “Winning money isn’t spent on fancy cars or other luxuries it goes into rehab, physio, massage and other necessities that nurture and help our careers and keep us running.” The 27-year-old won last year’s 10km event at the 7 Sunshine Coast Marathon in a time of 34 minutes. She is struggling with an ankle injury and hopes to be fit enough to run either the half marathon or at the very least the 10km event on August 25. Clare will among a growing contingent of elite runners who are expected to compete for a prize pool of $18,000 including cash for placegetters and bonus time incentives. The elite prize purse is double that of the inaugural event in 2012, where all races were won by talented locals. Geraghty said it was a bonus to see bigger events
starting to offer incentives for course records, which added extra motivation at training. “It really pushes you as
elites are constantly striving to get better,” she said. Sunshine Coast Marathon
runners will also be eligible to apply for a position at the 2014 Boston Marathon if they meet age group qualifying times. The oldest annual
marathon in the world, receives 55,000 applications for 20,000 positions with the 2014 event expected to receive double the number of registrations as runners unite to pay tribute to the victims of the finish line bombings in 2013.
Elites enticed by prize purse bonus
Clare Geraghty is excited by time bonuses at the 7 Sunshine Coast Marathon.
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Distance Place Prize money Incentive Time (male/female)
Marathon 1 $1500 $2000 2:16/2:34 2 $600 $1500 2:20/2:38 3 $400 $1000 (2:24/2:42)
Half 1 $1000 $1000 1:03/1:12 2 $400 $750 1:05/1:12 3 $200 $500 1:07/1:16
10km 1 $600 $1000 30/32 2 $200 $300 31/33 3 $100 $200 32/34
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THE Sunshine Coast’s winter running conditions will provide a stark contrast to two visiting Japanese athletes who are preparing for next month’s marathon. The two Japanese marathon runners, who were the first locals across the line at the 20th annual Senshu International City Marathon in February, faced temperatures that barely nudged above zero degrees in their qualifying race. Hideo Maeno, 22, was the
first Senshu male to finish the challenging course in 2hrs 35 minutes while Keiko Gomi, 47, was the first local female in a time of 3hrs 49 minutes. When they arrive for their five-day trip for the August 25 race the Sunshine Coast will be nearing the end of winter. Last year’s race day temperature peaked at 27 degrees. The initiative is part of the Sunshine Coast’s Friendship City agreement and assisted by councillor Jenny McKay who helps arrange
international educational, cultural and business exchanges for the region. The first two local winners of last year’s inaugural 7 Sunshine Coast Marathon, Adam Fitzakerley and Roxie Fraser, were part of an eight-person delegation that competed at the 2013 Senshu International Marathon. Nambour McDonald’s
licensee Greg Biggs, who also ran, said the Japanese passion for marathon running was the most memorable experience and they were honoured to have international guests participating. “When you run in their
marathon and see people of all ages taking part, such as a 65-year-old running their 60th race, you realise how much they love the sport,” he said. “The thing I liked most
was the streets were lined with people for almost the whole 42km. There was a real carnival atmosphere, which is what we are trying to create now.”
Heat is on for special guests
ONCE a month since February Brisbane’s Mark Barallon has driven to the Sunshine Coast to go for a run. The 35-year-old Allez Sport Sunshine Coast Run Series entrant has progressively improved his 10km time to the point where he broke the magic 40-minute mark and set a new personal best after five years of running. The new look series has received record numbers of entrants in 2013, boosted by the addition of two new courses and a return to Sunday mornings during the six-race series. “It’s been awesome to mix it up running on the Sunshine Coast,” Mark, a member of the Moreton Bay Road Runners, said. “The courses have provided beautiful scenery. Running the ups and downs around the Noosa Springs golf course was great and tough, while the Sunshine Coast University was flat and fast and Point Cartwright is just a very beautiful place to run.” Runners compete over 2km, 5km or 10km distances with a series points table, random draws and the
occasional cash incentive for course records. Caloundra elite runner Margie Atthow, who ran a 5km season best time and new course record of 17.31 at the June race, has consistently improved her
performance since returning from injury in October. Despite the wet and slippery conditions the men’s 5km record was also broken by Neil Labinsky in a super quick time of 15.14. It was Atthow’s
third fastest 5km time ever and broke her previous best by almost 20 seconds, which she ran in
2009. “The run series fitted in beautifully with training and provided me with a benchmark each month,” Atthow said. “It’s great having the variety of races, you get a bit of a challenge at each course and I’m able to measure my progress. You know the course will be measured accurately and there will be official electronic timing to give you a good race. “The courses are beautifully marked, there are plenty of drink stations, volunteers and it’s so easy and enjoyable for everyone
whether you’re a parent running with a pram or an elite.” Atlas Multisports
managing director and event co-ordinator Jason Crowther said the addition of new venues such as the Noosa Springs Golf Resort and Spa and Sunshine Coast university to the perennial favourite out-and-back course of Point Cartwright had proven a big drawcard for runners throughout south-east Queensland. “We’ve seen a big
percentage of first timers compete, about 40% in total, a rise in runners from outside of the Sunshine Coast and a lot of families,” Mr Crowther said. “I think the spike in
popularity is not just being
experienced in running events. People realise the importance of health and exercise. Especially on the Coast, we’re seeing a big increase in participation levels at triathlons and cycling events. It provides as much of a social outlet as an opportunity to exercise.” Male and female 10km and
5km runners will again be offered a $150 incentive to break the Point Cartwright course records at the sixth and final race of the series on Sunday, July 28. Online entries are open for
the 7am event at La Balsa Park, Buddina. Race day registrations open at 5.30am. More information can be
found online at www.sunshinecoastrun series.com.au.
Variety adds to spice of run series life
5km record breakers Margie Atthow and Neil Labinsky.
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ROAD cyclists will feel a little safer with the installation of special warning signs on the Munna Point Bridge in Noosa alerting motorists to their presence. Cycling Council Reference committee member Louise Vant said work had finished installing the signs, which light up when a bicycle passes over detectors to warn approaching motorists a cyclist is on the bridge. “The council takes road safety very seriously and has invested in these signs and are in the process of trialling them to see if they are of benefit,” Louise said. “The idea is that if it is successful it will be rolled out at Bli Bli and Eudlo Creek bridges which are obviously other dangerous sections for cyclists.” Once activated, the signs will remain illuminated for sufficient time for cyclists to clear the bridge. The sign will be either activated when cyclists pass it or push a button. “It makes the car drivers aware that there is a cyclist on the bridge.” Transport and Main Roads Department and Sunshine Coast Council have identified these narrow bridges of particular concern for truck drivers and cyclists. After several near misses and accidents, the warning signs will be installed before someone is seriously hurt on the Coast roads. On June 22, Sue Bell, 58,
died after a truck collided with a group of cyclists as its driver was attempting to overtake in Townsville. The woman’s death came after the government ordered a review of state cycling laws. Last year 11 cyclists were
killed in Queensland, up from nine the year before. Among the fatalities was
Richard Pollett, 25, who was killed when a cement truck struck his bike while overtaking him in Brisbane in September 2011. Mr Pollet’s death, and the subsequent acquittal of the truck driver involved in the accident, sparked calls for change and a petition from Safe Cycling Australia advocating the introduction of new overtaking laws. Among the new laws the government is considering is a one-metre overtaking rule for all motorists passing cyclists. Louise said the council is proactive in bringing the new warning initiative for cyclists’ safety on the Sunshine Coast.
“Council is trying to make positive changes and the warning signs are an easy quick way of being able to achieve that,” she said.
“Anything that promotes awareness is a good thing. Council will take stock of the effects of what improvements have been and they build on from there. “Tourists
visiting the Coast travel those routes and would not know
how narrow the sections are and anything that can give people the heads up that they are in a difficult zone will be of benefit to cyclists and drivers. “This is a sporty area and
tourists are going to expect
to see more cyclists on the road and obviously they want to have a great holiday and not cause any issues with cyclists when they are driving.” Cycling Council Reference
committee has representatives from across the council, Main Roads and Cycling Queensland. “I’m really impressed with
what the team are doing,” Louise said. “They fortunately have people who are very passionate about cycling on the committee. The council have opened up the doors to the community to get local representatives to come in and give their point of view. It’s very open of them to do that.” The signs have been
operational for three weeks. Council is looking for feedback. Visit www.sunshinecoast.qld. gov.au.
Signs of improvement for riders By HELEN TSITOURIS
“They fortunately have people who are very passionate about cycling on the committee.”
NO self-respecting river rats should resist the challenge of paddling the mighty Maroochy River. The Marcoola SLSC with the Sunshine Coast Kayak Club invite water sports enthusiasts to participate in the Maroochy River Paddle race on Sunday, August 18. The 17km paddling race starts at Dunethin Rock Scout Camp and finishes in Eudlo Creek at the Sunshine Coast Kayak Club. Last year, 111 competitors took to the water for the inaugural event and organiser Margaret King is confident to exceed those figures this year. Among the competitors will be Sunshine Coast national elite development coach Chris Alagich who will be up against his young charges. Alagich, a former four-time
world competitor says he will have his work cut out as his young paddlers will head to Canada this week to represent Australia at the under-23 and U18 sprint kayak world championships on August 1-3. Alagich, 36, said the world-class juniors from his Sunshine Coast Kayak Club were looking forward to the Maroochy River Paddle on their return from overseas. He’ll be up against U18s Jy
Duffy, Ellisa Bull, Jayden Newell, U23s Stacey Higgins and Bill Bain; along with Olympic hopefuls U15s Siarn O’Neill and U17s Caitlin Gilliman. “We’ve been talking it up for quite a while because I get to race against them,” Mr Alagich said. “I’m tossing up to do the kayak or ocean ski because they are a fast craft and I need all the advantage I can get to keep up with the young
people. These young guys are getting so quick on the water. “It will be an enjoyable event for them but also for so many different people and different craft.” The paddle event is not
confined to one type of craft. The full range of paddle sports is represented from racing and fishing kayaks, outrigger canoes, surf spec skis and ocean racing skis and stand-up paddle boards. Mr Alagich said the
community event encourages novice paddlers to compete with the experienced competitors. He said the Maroochy
River Paddle will see people enjoy the scenic environment along the Maroochy River. “The start at Dunethin
Rock has amazing scenery and there are a lot of people who turn up are recreational paddlers,” he said. “It’s a great way for people of all ages and abilities to see
the river.” There’s a casual dimension to the race, too. The start times are staggered to give all competitors an equal chance to get first over the line first. The aim is for all paddlers to cross the line about the same time. Visit www.maroochyriver
paddle.com.au. Register via email to
Margaret King nanamargagain@bigpond or Scott Waddell [email protected].
Paddle for all ages and abilities By HELEN TSITOURIS
VITAL STATISTICS Maroochy River Paddle When: Sunday, August 18 How much: $25 per person Sign on 6.30-8am at Dunethin Rock Scout Camp Race brief 8am at Dunethin Rock Scout Camp. Race starts 8.30am. Bacon and eggs, coffee at start; burgers and drinks at finish. Noon: Prize draws. $250 first male and female 20x$50 cash prizes and $1000 sponsor donated prizes.
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NINE men from Mooloolaba have proven age and experience is no match against guts and determination at Australia’s premier outrigger event. The Gatorade Clash of the Paddles saw more than 650 surf ski, outrigger and stand-up paddling competitors converge on Hamilton Island over four days of intense racing last month. Formerly known as the Hamilton Cup, the event is seen as one of the most challenging competitions on the Australian outrigger calendar. One of the most anticipated events over the four days of racing was the changeover 42km outrigger race, with 58 crews taking part. The Mooloolaba team were underdogs against hot favourites Outrigger Australia and Cronulla OCC. The team largely consisted of juniors, who had stepped up into the open men’s division to race for the first time at Hamilton Island.
Experienced paddlers Andy Wheatley, Rhys Davies, Mick DeRooy, Greg Bourke and Klint Grabbe also joined the team. Throughout the race,
paddlers faced rough sea conditions and strong winds as they battled around Dent Island, down to Pentecost Island and back. Outrigger Australia Open
Men won the event in three hours, two minutes and 50 seconds. The Mooloolaba Open Men
finished second, in a time of three hours, nine minutes and 31 seconds. Cronulla OCC came third in the open men’s, while Northern Beaches Masters Men placed third overall. Mooloolaba team captain Andy Wheatley said it was
the hardest he had ever raced. “Racing so close to
Cronulla and Northern Beaches made it a tough slog,” Mr Wheatley said. “No one would give an inch, it was just a flat out the whole way.” The team had a bad start to the race when the canoe crashed into a rock on the first corner around Dent Island. Mr Wheatley said despite
the early struggle, the team managed to fight back for the second placing. “We knew Outrigger
Australia would be up there in the lead and it was just about putting everything we could into a second place,” he said. “Once we got past the first half of the race we just
hit another gear. “We were a fit team and
that really showed towards the end. “If we can keep it up, this team will have good chance for a win in the future.” In the women’s 42km
changeover, Mooloolaba Open Women also snared second in the extremely challenging conditions – the race was won by Northern Beaches by about two minutes, while Outrigger Australia was third. Other Sunshine Coast
highlights from the event included Olympic champion Clint Robinson’s win in both the surf ski 16km and 25km marathons and Coast outrigger Todd Cohen’s domination in the 16km around the island race.
Team digs in for gutsy second placing By KATE CLIFFORD
The Mooloolaba crew on their way to second in the prestigious 42km changeover.
KIM Beckinsale from Noosa and Bec Wilson of Spring Hill were victorious in the second annual Wild Women Adventure Race. Kim and Bec were
comfortable winners, finishing in a time of 3:35:40 with a time bonus of two hours. Second was Tamsin Barnes
and Kerrie Gagel (4:27:45 with 2:09 time bonus), Jan Leverton and Susie Williams-Blissner came in third (4:35:15 with a two hour time bonus), and only 35 seconds behind in fourth was Natalie Carter and Alex Woods. Teams ran, rode, used stand-up paddle boards and originteering skills, while also
had some fun with a three-legged egg and spoon section. This year’s event was easier than the inaugural race, but competitors who blitzed the course had the opportunity to face an extra, more advanced, section for time bonuses. Co-organiser Dave Schloss
said the 45 teams of two had a great day out with perfect weather conditions. “We had competitors from
around the Sunny Coast and south to Manly in Sydney,” Dave said. “The team from Ballina was first to arrive at headquarters at 6am. Registration opened at 7.30am and they didn’t want to be late!”Kim Beckinsale and Bec Wilson on their way to victory.
Wildwomen have some fun
BUDERIM hills, the esplanade near Mooloolaba and our pristine beaches are forming the pathway to a professional long distance triathlon career. United States born and bred triathlete Ben Williams has arrived on the Sunshine Coast for what will be the greatest test of his burgeoning career. Arriving last month, the 29-year-old is working at Spin City Cycles and living in Mooloolaba leading up to the inaugural Sunshine Coast 70.3. While the professional field is yet to be announced, an all-star cast is forecast. Organisers have hinted there will be some big names competing, perhaps including the likes of reigning world Ironman champion Pete Jacobs. And Ben says bring it on. He has only competed in one race as a professional, achieving a top 10 finish at Hawaii 70.3 with a time of 4:22:31 (29:06 swim, 2:26:23 ride, 1:23:08 run) despite nursing a hip injury. His immediate goal is to stay healthy over the next 10 weeks and see what Sunshine Coast 70.3 delivers on September 15. It’s shaping as his defining moment. “I have realistic expectations. I have been improving with every race I have gone in, so this will be the year to see if it’s a realistic goal to race Kona as a pro,” he said. Since coming to the Coast
last month Ben was given a good introduction to the hinterland climbs courtesy of Nathan Fitzakerley, and he’s loving the Buderim hills along with the runs along the beach from Mooloolaba. Ben’s trip Down Under came when the “stars aligned”, and he decided to
make the most of Australia’s working holiday visa deal with the United States before missing the window for those under 30. Ben’s race schedule after 70.3 Sunshine Coast will include Noosa and Ironman Busselton, before heading for a six-month stay at Wollongong to prepare for the Husky Long Course and then tackling Ironman Melbourne. “There is plenty of great racing and training and a lot of talented athletes here. The atmosphere is really appealing,” Ben said. “Noosa is a race that is internationally recognised. It’s a bucket-list race…I can’t be this close and not do that race.” Ben comes to triathlon with a swimming and cross-country background at high school, and it’s his running form that has been outstanding. Last year at Kona he ran sub-three hours for the marathon. He moved to Hawaii nearly four years ago in search of a life involving triathlon after becoming inspired after watching the Ironman World Championships in 2010, and decided his engineering career path “wasn’t for me”. And so far following his dream has seen steady improvement. Ben’s Australian journey is helping pave to way to what could be a fruitful professional career, he is loving what the Coast has on
offer – especially the ocean-side ride from Mooloolaba to Noosa. “The first thing I noticed
riding here from Hawaii was how good the road surface was,” he said. “The road surface (in
Hawaii) is consistently awful. The drivers (there) are more
considerate and everyone is laidback and friendly. No one is really in a hurry to get anywhere…it doesn’t ruin their day if they have to wait for a bike.” Ben is happy to share his
knowledge and experience at Spin City Bikes, Brisbane Road at Mooloolaba.
Perfect destination to launch a career By GRANT EDWARDS
Ben Williams has come to the Coast to launch his professional Ironman career.
VITAL STATISTICS Started with triathlon: St Petersburg, Florida on April 20, 2002. A local sprint triathlon. 2011 Kona: 1:02:30 swim, 5:11:06 ride, 3:08:58 run – 9:28.23. 2012 Kona: 1:03”49 swim, 5:11:21 ride, 2:56:31 run – 9:16.19.
BEN’S IRONMAN TIPS “You have got to listen to your body and don’t undervalue rest and recovery. It’s a slow process. Preparing for a race that long, you can’t rush it.” Technique and efficiency are not to be undervalued. “Everyone deals with adversity in every race but I had some hurdles to overcome early in the race at Kona this year and I was able to press through because I had put so much emphasis on form and technique. By the end of the day I was still able to put together a good marathon. Technique before intensity.” “I love running on a track, not for intensity but having a closed environment where you can really monitor your pace.” Riding hills is a key workout several days a week. “Even if it is an easy ride usually I will head into the hills.” Practise swimming in a group in open water. Ben’s Ironman peak week, about five weeks before the race: 800km bike, 130km running, 10km swim.
OFTEN unloved and overlooked, the pedals and cleats combination can help deliver improved comfort and performance. While shoes are often seen as a more exciting prospect, the mechanism which translates leg power to the crank needs analysis. When it comes to mountain bike pedals, there are essentially two primary options – Shimano (two- sided) and Crankbrothers (four-sided). The four-sided option requires a slightly different technique but is easier to use with extra clip-in options. Crankbrothers also have an option which allows the rider to choose between clipping out at 15 or 20 degrees. When it comes to road bikes there are more options, although the big players are Look, Shimano and Speedplay. Shimano and Look have three different cleat float versions (that is the sideways adjustment) which are matched to three colours. Shimano float options are zero, two and 6.5 degrees, while Look offers zero, 4.5 and nine degrees. “If you are fitted properly your ideal scenario would have no float in your pedal, but that can cause knee and other issues if you are not fitted correctly,” Cyclezone Mooloolaba’s John Carey
Improve performance and comfort
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Speedplay pedals for road bikes have the best cornering clearance and the greatest adjustment capability.
The four-sided Crankbrothers pedal for mountain bikes.
Like most bike components, pedal prices vary depending on weight and bearing quality. Lighter pedals have more
carbon which equals a greater price-tag. The same applies when it
comes to shoes. Shoes start from about $100 and rise to about $450 – the most expensive are traditionally the lightest and stiffest which are the best at delivering your leg power to the pedals. And like helmets, while
your shoes can last for a decade or more, it is worthwhile upgrading them every three years.
said. Which is why John is a big fan of Speedplay pedals and cleats. “Speedplay are the most aerodynamic, have the best cornering clearance and offer the greatest adjustment capability…but they do require a small amount of maintenance by greasing the bearing of the pedal,” he said.
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NUTRITION ADVICE Foods and fluids to have each hour during the event, providing around 30-60 grams of carbohydrate. 500ml-1 litre sports drink 1-2 sports gels 1-2 liquid meal supplements (e.g. Sustagen or Up & Go) 2 small – 2 large bananas ½ - 1 thick jam/honey sandwich 40 -80 g jelly confectionary
IF YOU are planning to wade through mud, fight with fire, dodge electric shocks and bathe in ice over three to four hours, it’s worth making sure there is enough fuel in the tank to get you to the other side! No doubt you have put in the hours of training, but have you put in the time to make sure your muscles are going to be fuelled to their maximum? Here’s a nutrition checklist before you embark on the quest for the coveted orange headband. Make your muscles fuel smart Eating a diet with the right balance of carbohydrate, protein and fat during training, will help your muscles adapt to utilising these nutrients most efficiently during the race. If you are training hard, you should be having about seven grams of carbohydrate for every kilogram you weigh each day – i.e. around 490g/day for a 70kg person. Check your intake on the EasyDietDiary app. Keep the body fat low Excessive body fat will slow you down and make everything harder. Aim to shift any unwanted body fat stores before the event by moderating your fat intake and eating about 200-500kCal (840-2100kJ) a day less than you need (which may mean dropping
your carbohydrate intake to around five grams per kilogram of body weight each day for this period of time). It is important that you still meet your nutrient and antioxidant requirements by including plenty of fresh vegetables as well as fruit, wholegrains, low fat dairy or alternatives, legumes and fish, lean meat, chicken and eggs. See a sports dietitian if you need help planning an individual program. Practice your pre and during
race eating strategy Training is the perfect time to practise having different foods and fluids before and during runs and other long training sessions to find those you are most comfortable with.
Tough nutrition tips for Tough Mudder
Tough Mudder will see competitors tackle an obstacle course over 18-20km.
By LORNA GARDEN
Accredited sports dietitian
Aim for low fat, easily digested, carbohydrate rich foods around two-three hours before you exercise, such as porridge, cereal, pancakes, low fat creamy rice, raisin toast, salad sandwich or fruit and yoghurt. During the event you will
need readily accessible carbohydrate to provide
additional fuel to your muscles and your brain to keep focussed and alert. A carbohydrate intake of
about 30-60 grams every hour is recommended (see fact box above). Recover and rehydrate By the end of Tough
Mudder you will be ready for
AdviceEmail us: [email protected]
Lorna’s website
To Page 11
the cold beer and anything else you can get your hands on, however in the weeks leading up to it, developing a good recovery regime after hard training sessions allows your body to repair and regenerate so you reduce the risk of injury and illness and can train effectively at the next session. Aim to have about 15-30 grams of protein and 50-70 grams of carbohydrate immediately after intense training sessions to help restore muscle glycogen stores and repair muscles at a more rapid rate. (See fact box right) This is also an ideal time to develop and practise a fluid replacement regime that ensures you remain well hydrated throughout the race with maximum gastrointestinal comfort. You will need to drink between 500ml–1 litre per hour during the event, so practice this during training, trialling both water and sports drink. Taper and load Completing a mentally and physical tough endurance event will require full muscle glycogen stores. In the last week before Tough Mudder you will be tapering your training, and this is the time to load your fuel stores. A well planned
carbohydrate loading regime that supplies around 8–10 grams carbohydrate/kg body weight, for the three days prior to race day, will be instrumental in ensuring you have high muscle glycogen levels and don’t “bonk” before the finish line. This generally means a
reduction in fat, fibre and protein rich foods, and needs to be combined with an increased fluid intake. As you line up at the start, you can feel confident that you’ve put in the training, you are in great shape, you are well hydrated, your fuel tank is full, and you have a nutrition plan to maintain energy levels and concentration. Now you are ready to enjoy
the challenge of pushing your body and mind to the limit, with a group of equally crazy (motivated) people!
Checklist before donning the headband NUTRITION ADVICE Recovery foods and fluids providing around 15-30 grams protein and 50-70 grams carbohydrate. 600ml flavoured milk with 30g dried fruit & nut mix 2 pieces fruit or 2 cups fruit salad with 300g yoghurt Salad roll with 60g lean meat, and a banana Large smoothie (made with milk, fruit, yoghurt, skim milk powder), with slice of toast spread with peanut butter.
Sharon McCauley and Shannan Jackson. Photo: Contributed
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PREVENTION and rehabilitation of injuries involves a number of factors, including: technique, equipment, posture, flexibility and carefully planned training programming. Shoulder dysfunction can be caused by ligament instability, overuse or impingement syndromes, bursitis and muscular imbalance or weakness. Each problem may require a different emphasis in both the treatment and rehabilitation, therefore correct assessment and diagnosis of the problem is essential. Technique and posture The most important starting point with your technique is to set yourself up well in your boat, holding good posture. If you are going to spend
many kilometres, and therefore hours in your kayak, it is important for efficiency and injury prevention to have your muscles and joints in the optimal biomechanical position. The fundamental key is the position of the lower spine while seated in your boat. It is important to have your butt right into the back of the seat, and thus maintaining your lumber curve. This means that your hips are in a forward position, rather than being slouched as in a lounge chair. With maintaining the low back position, the upper back – between the shoulder blades – stays tall, which in turn keeps the head up and the chin should be tucked in.
inflammation and may result in permanent tendon degenerative changes and /or a rotator cuff tear. A vicious cycle is
developed whereby pain inhibits muscle action, resulting in disuses and therefore weakness. Although modalities,
medication and rest reduce the symptoms, exercise is the best way to treat the injury. By strengthening the rotator cuff and scapular muscles, impingement of the supraspinatus will be prevented. Shoulder rehabilitation The treatment of shoulder pain due to tendon impingement includes pain relief and reduction of inflammation, rest, ice, appropriate strengthening and flexibility exercises and the correction of faulty postural and technique factors.
Elements to shoulder the paddling burden By KATRINA
EGAN, Physiotherapist Performance
Champion
visit Katrina’s website
This posture enables you to then conduct the stroke in the best possible technique. Without this posture, you will always struggle to get the ideal stroke. Your top hand should be extended in front of you, at eye level, and just slightly crossing the mid line. Your fingers should be relaxed, encouraging a straight or flat wrist. The catch should then be
perpendicular to the water, close to the boat and with a square blade. As soon as the catch has been buried, the blade is directed out away from the boat, exiting out wide, and beyond your hip. This length of stroke is encouraged and made possible with a strong leg drive and good rotation at the waist. In the latter part of the stroke, the exit and the recovery the wrists and elbows should be held firm. This extended elbow and neutral wrist is then maintained in the recovery, as the blade is driven away past the hip and then around to the top hand’s position again. Constantly work to keep
your low back in a good position. Maintain pressure in your abdominals and legs
to provide a strong platform. And finally utilise the large latisimus dorsi muscle by rotating at the waist to drive you through. Anatomy and biomechanics Passive stability of the shoulder is provided by fibrous tissue structures including the glenoid labrum, joint capsule, ligaments and tendons. Active stability is provided
by the muscles of the shoulder complex, which include the rotator cuff and the scapular rotators. The rotator cuff guide the humeral head during shoulder flexion and abduction. The rotator cuff compresses the joint and prevents upward migration of the humeral head against the bony structure above the acromion. For normal shoulder movement and function, several factors are involved, including: muscle balance, cervical and thoracic spine mobility and alignment, and appropriate proprioceptive control. Shoulder tendonitis and
rotator cuff impingement With paddling the most
common contributing factor in shoulder tendonitis is overload. This is followed by
BUYING the right paddle is often a factor overlooked when starting out in ski or kayak paddling. Choosing the right paddle
is almost more important to achieving your goals than the boat purchase itself. The paddle is the one item you are always attached to. It is an extension of your body providing the leverage required to move the boat. The main elements you will need to consider are:
Paddle length Blade shape and size Shaft stiffness Cost Weight These days there is a definite trend towards using shorter paddles. While long paddles may have been popular many years ago, we have found that they are less efficient than today's shorter paddles. Extremely long paddles are heavier, tend to go too deep into the water and make it difficult to maintain a consistent cadence. For an efficient technique, most men today will want a paddle in the 210-220cm range, while most women will want something in the 205-215cm range. Even a wide kayak with low angle paddling style rarely warrants a paddle as long as 230cm. Shafts come either soft or stiff. Most paddlers will use a soft shaft, however sprinters
or very large men may choose stiff shafts. The other main focus is the
size of the paddle head or blade. Remember the old saying, “It’s not how big it is, but how you use it!” Bigger is not better. For instance a smaller head will allow you to move the paddle faster through the water which helps increase one’s stroke rate enabling you to perfect your style of paddling. A larger head is great for
sprinting but mainly for the heavier and strongest men. Over a longer distance, however, it will have a tendency to fatigue the muscles sooner. Carbon fibre paddles are most common because they provide the best combination of strength and lightness and range from about $350-$690. The Paddleshop can walk you through all these considerations and assist you to identify the perfect paddle for your needs.
Vital elements to precious purchase
Andy Wheatley from Paddleshop at Kawana, left, talks paddles with youngster Josh Rew. Photo: Brett Wortman
By ANDY WHEATLEY Owner of
Paddleshop Kawana Click here to check out
Andy’s website
IT ALL started when my mate Tony Bryan (TB) asked me to do another ironman, he said we had to enter as soon as entries open as they sell out quick these days. So it was 12 months ago that I decided to come back and do another one. I got in touch with Steve Gage, I thought that since he has been doing Ironman for the past eight years that I had been away from Ironman, he would be the best person to help me race it. We set a plan and the first Half Ironman I did was in Shepparton, I had a great race and came fifth in my age group, so I thought Gagey must know what he is talking about as I thought I had not done enough training to be competitive. Next on the list was Hell of
the West, again the training was easy enough to get done and to my surprise I came third, I was starting to get the picture: less training but smarter sessions was working very well for this old body. So now all I had to do was
easy training before my 12-week block to Cairns started. TB and I did all our training together which made for some of the longer stuff a much more pleasant atmosphere. Every Tuesday we would
line up at CBF where Micko Baker would set up the session to suit what Gagey had planned for us, then every Thursday morning TB would be at my place at 4.15am so we could be on the road to get our three-hour ride in before work. The
unspoken competitiveness was healthy for me. Then about six weeks
before Ironman we did a four-day training camp with the Tri Alliance crew. It was fantastic to meet other like-minded people and as soon as the camp finished I felt like everything was on track. So off to Cairns we go, race
week was fantastic. I was lucky if I did five hours of training that week and come race day I was feeling excited but also anxious. I think as an athlete we all second guess if we have done enough training come race day. Walking out to the race start I was very nervous, but once we got into the water it all came back, the gun went off and I was in race mode. The swim was okay, I’m not
the best swimmer but ended up doing a 1.03 and 17th out of the water in my age group. Now onto the bike – I’m more a land mammal so the bike and run would suit me better. The first part of the bike
we had a roaring tail wind which turned out to be a blessing for me as I was able to soft peddle a lot in the first 60km and not over tax myself. I looked at my watch at
that mark and it was 1hr 32min for the first 60km, I panicked a little but talked to myself and thought just relax you will just have to put your head down when you turn into the wind. After turning at Port
Douglas the first time I saw some people that I knew and it gave me a real buzz, the yelling and pot banging was great. Thanks Keph and Rooster. By now I was riding into a strong head wind but it did
not seem to be too much trouble, I just tapped along for the next 30km until the turn and thought woo hoo now I get to go along with the tail wind again. Back into Port and onto the
last part of the bike – 50kms to go, now it is time to start racing. The return trip back to T2 was tough but it didn’t seem to take long before I could see transition. I rolled into T2 and the
race commentary said that I was in third place in my age group so it spurred me on. I did a 5.10 bike and was second fastest in my age group. Now to the run – this is
usually my best leg. It is just you and your thoughts on the marathon. I started running and had to keep pulling my pace back as I think I was a bit excited but I eventually got into my rhythm and started counting down the kilometres. At about the 15km mark I
caught up to my good mate and coach Gagey, had a quick chat with him and he told me to “keep going you’re looking strong”. He seemed happy for me
even though he was not in a good place himself. At this point of the run I
started to feel a bit empty so I gave myself permission to
The road to an unforseen victory
By ROBBIE ANDREWS 45-49 age group champion at
2013 Ironman Cairns
Robbie Andrews crosses the finish line as first place getter in his age group. Photo: marathon-photos.com
To Page 15
walk every aid station to ensure I got enough fluid in for the second half of the run. I also had Mark Turner go
past with some encouragement and told me I was in first spot. I didn’t think I had passed anyone in my age group so was pleasantly surprised to be there. I got into town and saw all the Infinit team (what I use for my nutrition) they were screaming at the top of their lungs and it gave me such a great feeling, but I was starting to slow down. I made the turn and headed back out of town and this point was my lowest, I was hurting the most I had ever hurt in a race.
I got out close to the turn around and Mark again cheered me up – his encouragement was fantastic.
What he said spurred me on and I kept running as hard as I could. I again went past the crew in town and my wife was yelling that loud I’m sure she was going to be hoarse by race finish. I made the turn to do the last lap and I said to myself “if you are ever going to hurt yourself now is the time to dig deeper”. I passed the guys again
on the way out of town, 7km to go – this race is mine to lose. They really pumped me up as I went past but about another kilometre down the
road I could feel cramps coming on, I had no salt tablets left and knew it was going to be a struggle to get the last 5km home. I kept going and going,
walking at times waiting for the cramps to ease then running again. I felt like I was running
four minute km pace then walking, then four min pace again, when it was probably 6min km pace. I went past the crew which were only about a kilometre from the finish and I was having mixed emotions, could I hang on as I knew the second guy was catching me? Once I got into the
finishing chute I felt a wave of emotion come over me, it was an unbelievable feeling. As the announcer called
my name as the 45/49 age group champion, I slowed to a walk, looked behind and soaked up the last 100m high fiving and roaring with pleasure. I ran a 3.29 marathon and
was third fastest in my age group. Who would have thought
this old bloke could do so well? The next half an hour I sat recovering and re-living the last 100m. I have never been in that position before so I was very proud.
Smarter training pays dividends
From Page 14
Robbie Andrews hammers into the head wind from Port Dou- glas. Photo: marathon-photos.com
IRONMAN TRAINING REGIME This year saw experienced Ironman and adventure racer Robbie Andrews undertake a new training approach. “I used to do big hours and miles because I thought that’s what I had to. This time I did about 15-20 hours a week, previously we would have done 25-30.” The key: no junk miles. Robbie’s long Saturday rides were about five hours and then did long runs on Sundays. His runs included a lot of intensity running, featuring 10km efforts at pace. Inside sessions were done with Michael Baker at Custom Bike Fit.
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Email us: [email protected]
Allez Sport has these ASICS Gel Firestorm (girls) in stock. Endorsed
by Little Athletics Australia, the Gel-Firestorm are an
advancement in footwear for the young
competitive athlete. They
retail for $90.
ASICS have now introduced GEL and a compression moulded EVA mid-sole to deliver an absolutely fantastic shoe in the Firestorm (boys). These features will give a more supportive and cushioned feel to the young athlete. They retail for $90 at Allez Sport.
Latest and greatest...
The biggest performance upgrade you can make on your bike, is to improve your wheels. On special now at Spin City Cycles are these great wheel sets. The Giant P-SLR1 Aero Wheelset (above) has been designed to give you the edge. Ultralight 50mm deep rims with Scandium Carbon composite, the surface is profiled for maximum aerodynamic performance. Was $2499 now on sale for $1999. The EA90 SLX (below) is Easton’s top of the line aluminium wheelset. Race wheels that are strong enough for daily duty and cyclocross, yet roll smooth and fast. Was $1299 now on sale for $999.
Brooks 7 Sunshine Coast Marathon singlets $40 and Brooks Marathon T-shirts $45 are available in-store at Allez Sport or online www.allezsport.com.au.
Nike GPS Watch (black) with footpod powered by TomTom is $199.95 from Allez Sport. Outdoors GPS technology pinpoints your location to accurately record your time, pace and distance.
Products Email us: [email protected]
Email us: [email protected]
Upcoming events... Click on the links for more information Got an event? Email us at: [email protected]
Events planner continued next page
Date Event Distance Location Website
July 21 Sunshine Coast
Bells Creek
Mountain
Main race starts in Pomona and heads up the mountain,
before returning. Also a mountain dash and 3km fun
run.
Coast Run Series
Buddina
sunshinecoastrunseries.com.au
10km, 25km and 50km offroad trail run. Beerburrum glasshousetrails.com.au
July 28 Lions Club of Maleny
Blackall Range
Mountain View
over 8km and 3km.
Lake Weyba
Bells
mountain biking, kayaking and other adventure
disciplines. Mixed, male or female teams of three must
navigate their way unsupported through an arduous
100+km course. Fairy Bells have 24 hours, but half the
distance.
Complex Noosa
sunshinecoastcycling.com.au
August 10 Island Charity Swim 11km swim from Mudjimba Beach, around Old Woman
Island to Mooloolaba Main Beach to raise money for
Nambour and Currimundi special schools.
Mudjimba,
Mooloolaba
Islandcharityswim.com.au
August 10 Mudfest 2013 2km course of mud and obstacles. Wises Farm, Wises
Rd Buderim
Park
August 1718 Tough Mudder 1820 km obstacle course. Caloundra South toughmudder.com.au
August 24 SouthEast Qld
8hour Adventure
one hour prior to race start.
Ewen Maddock
Marathon and
Community Run
(42.2km).
Alexandra
Headland
atlasmultisports.com.au
Upcoming events...
Planner Email us: [email protected]
Click on the links for more information Got an event? Email us at: [email protected]
August 25 Sunshine Coast
Cancer
outrigger challenge and 000 emergency services
bonanza
Two events over two days. Each race 750m swim, 20km
ride, 5km run.
Rainbow Beach theruninn.com.au
September 78 Glasshouse 100 100 mile offroad trail run. Beerburrum glasshousetrails.com.au
September 15 Ironman 70.3
Mooloolaba usmevents.com.au
cycle, 400m run.
Kawana Waters qldtriseries.com.au
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
School, Nth Arm
one
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.
Long: 600m swim/20km ride/6km run.
Keith Hill Park
swim, and a run/swim/run event.
Noosa Heads usmevents.com.au
November 10 Caloundra
Community Bank Just
Tri It Series
Long: 600m swim/20km ride/6km run.
Keith Hill Park
PlannerEmail us: [email protected]
Upcoming events... Click on the links for more information Got an event? Email us at: [email protected]
November 17 Hervey Bay 100 2km swim, 80km ride, 18km run. Scarness
Foreshore
hb100.com.au
Run Pink
ride/1km run. Kids: 50m swim/1.5km ride/500m run.
Fun run: 5km 2.5km and 1km dash (kids under10
only).
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.
run, 250m swim/6km cycle/2km run. Ocean swim:
500m or 2km. Sunday: 300m swim/10km cycle/3km
run.
Beach
weekendwarriorevents.com.au
run, 250m swim/6km cycle/2km run. Ocean swim:
500m or 2km. Sunday: Short 300m swim/10km
cycle/3km run or Long – 750m swim, 20km cycle, 5km
run.
Bribie Island bribietri.com
March 9, 2014 Kings of the Coast Ocean swim over 3.8km, 2km, 1km or 300m kids dash Kings Beach weekendwarriorevents.com.au
Question: Is it true that older “athletes” lose their fitness slower than younger athletes. My question comes as I am forced to stop running for two weeks due to injury in the lead up to the August marathon. I am a bee’s appendage off 50 years old and getting slower at almost everything (except running). My wit has slowed and I am now driving like a nanna. It takes me longer to recover from events and injuries than it did three decades ago, but wonder if my body is also slower at losing the fitness level with no training.
Physiotherapist Margie Atthow answer: The short answer is no. Unfortunately as we get older we do tend to
lose fitness slightly faster as we don’t have the same regenerative capacity of our cells. However in saying that, it is important to take into account our previous level of fitness before we had to take time off. The general consensus of
the studies I looked at indicate the bigger our fitness base is before we needed time off, the slower the rate of loss. Those who have been running for a longer period (i.e. consistent training for a minimum of six months) will lose their aerobic fitness slower than those who haven’t been running for very long. So if you have been maintaining a good training program over the past six months, stopping training for
one-two weeks will not have any great affect on your level of fitness. When you come back the first couple of sessions may feel a bit average, but that is just the neuromuscular system remembering how to work, and by the five–eight day range it should feel like you can run again. The best way to at least maintain fitness while you are injured is to cross-train. Not only will it help you keep everything you have worked for, it will help maintain your sanity while your body heals.
Triathlon coach Toby Coote answer: The big factor to consider is the training base or the accumulative training kilometres you have done throughout your life.
I’m guessing you have been a runner for most of your life? Hard to answer without a snapshot of what you have been doing training wise but you lose speed as you get older and it takes longer to get back the fitness when you have time off the older you get. When you are younger you
recover quicker, from training/races/injuries etc. The older you get the harder it is to bounce back from the niggles or training/ races. So to answer your question there are quite a few factors to consider which include – your training base (current and life), the sport you are doing (running affects the body differently to cycling – impact), injuries and genetics.
Q&A: Is it true older people lose fitness slower?

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SMM 17-07-2013#001 EDITORIAL 01